Podcast appearances and mentions of debbie potts

Mike "C-Roc" welcomes holistic health coach and endurance athlete Debbie Potts to the show. Debbie shares her journey from competing in Ironman races and running a fitness studio to experiencing severe adrenal exhaustion that forced her to completely rethink her approach to health and performance.She dives into the importance of functional health, genetic testing, and mindset in optimizing well-being, explaining how true fitness is more than just physical endurance—it's about balancing stress, nutrition, and overall lifestyle. Debbie also opens up about overcoming personal struggles, redefining her identity, and guiding others to create their best selves from the inside out.Tune in for an inspiring conversation on resilience, self-discovery, and the power of holistic health!Website-www.debbiepotts.netSocial Media Links/Handles-https://www.facebook.com/CoachDebbiePottshttps://www.instagram.com/coachdebbiepotts/https://x.com/thewholeathletehttps://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ

"Reset Your Health: Listening to Your Body and Optimizing Performance" Episode Overview In this episode, we dive into the intricate connection between endurance exercise, stress, and gut health. We explore how chronic stress—whether through high or low cortisol levels—and an overachieving “more is better” lifestyle can lead to HPA axis dysfunction, leaky gut, chronic inflammation, oxidative stress, and even mitochondrial impairment. Learn how these processes contribute to “metabolic chaos” and discover actionable strategies to reset and optimize your health from the inside out. Key Segments 1. The Stress-Gut Connection Chronic Stress & Cortisol: How both elevated and low cortisol levels can disrupt immune regulation and damage the gut lining. Mechanisms like tight junction disruption, reduced mucosal defense, and altered gut microbiome. Autoimmune Implications: How a compromised gut barrier allows toxins and undigested particles into the bloodstream, potentially triggering autoimmune responses. 2. Endurance Exercise and Leaky Gut Mechanism of Action: Reduced Splanchnic Blood Flow: Blood is shunted away from the gut during prolonged exercise, causing ischemia. Tight Junction Disruption: Ischemia damages the intestinal epithelium, breaking down tight junction proteins. Reperfusion Injury & Oxidative Stress: The return of blood flow generates reactive oxygen species, exacerbating gut permeability. Mechanical Stress: Repetitive impact during activities like running adds further strain to the GI tract. 3. The Overachiever's Dilemma "More is Better" Philosophy: How a relentless, high-output lifestyle can lead to burnout, fatigue, and metabolic chaos. Real-life insights inspired by Debbie Potts' journey—choosing a life paced as a journey, not a race. 4. Actionable Strategies for Health Optimizers Mindful Self-Awareness: Daily check-ins, journaling, and meditation to notice and respect your body's red flags. Intentional Rest & Recovery: Incorporate regular recovery days, micro-breaks, and active recovery sessions. Optimizing Sleep & Nutrition: Prioritize quality sleep, a consistent sleep schedule, and an anti-inflammatory diet. Balanced Exercise: Embrace cross-training and varied workout routines to prevent overuse injuries. Stress Management Techniques: Implement breathwork, mindfulness, and stress-relief practices to support the HPA axis. Professional Guidance: Use lab testing (cortisol panels, gut health assessments) and work with health experts for tailored advice. 5. Key Takeaways Listening to Your Body: Understand and honor the red flags your innate intelligence sends you—don't ignore discomfort or push past fatigue. Shift Your Mindset: Transition from a constant hustle to a balanced lifestyle that values recovery and long-term well-being. Practical Reset: Adopt actionable steps to reboot your system from the inside out, ensuring sustained health and peak performance as you age. Resources & Links Mindfulness & Meditation Apps: Headspace, Calm Recommended Reading: [Insert relevant books/articles] Health Testing: Information on DUTCH tests, adrenal panels, and GI Map assessments Contact Debbie Potts to learn more on her health optimization packages via www.debbiepotts.net  Pay if forward! Join us as we explore how to become true health optimizers—listening to your body's signals, taking time to reset, and ultimately thriving without the risk of burnout or metabolic chaos. Share your thoughts and experiences with us on social media using the hashtag #ResetYourHealth.

"Stimulating Your Vagus Nerve for Optimal Health" Episode Summary: In this episode, we dive deep into the importance of the vagus nerve and how stimulating it can profoundly impact your health. Learn how vagal tone influences metabolism, digestion, gut health, longevity, and emotional well-being. We explore non-invasive ways to activate this vital nerve, including the use of essential oils and cutting-edge neurotechnology. Join us as we uncover simple and effective strategies to enhance vagal tone and elevate your health journey. What You'll Learn in This Episode: What the vagus nerve is and its connection to overall health. How vagal tone impacts metabolism, digestion, inflammation, and longevity. The benefits of stimulating the vagus nerve for stress resilience and better sleep. How essential oils can naturally stimulate the vagus nerve. How Neuvana Life's Xen device leverages neurotechnology for vagal stimulation. Featured Resources: Learn about essential oils for vagus nerve stimulation: Vibrant Blue Oils: How to Stimulate Your Vagus Nerve with Essential Oils Discover the Xen Device for vagus nerve stimulation: Neuvana Life: Enhance Your Well-Being with the Power of Vagus Nerve Stimulation Key Takeaways: Vagus nerve stimulation can improve physical and emotional health by promoting balance in the nervous system. Essential oils applied to specific areas can be a natural and accessible method for enhancing vagal tone. The Xen device offers an innovative, user-friendly way to stimulate the vagus nerve non-invasively, improving relaxation, focus, and sleep. Connect with Us: Subscribe to the Podcast to stay updated on the latest health and wellness insights. Share this episode with someone who could benefit from learning about vagus nerve stimulation! Ready to unlock the potential of your vagus nerve? Tune in now to discover actionable tips for better health and vitality!  Reach out to Debbie Potts with your questions, comments and suggestions via www.debbiepotts.net

  How to Avoid Perimenopause Weight Gain & Optimize Metabolism Are you struggling with stubborn weight gain, sluggish metabolism, and low energy as you navigate perimenopause and beyond? In this episode, Debbie Potts dives deep into how hormonal changes impact metabolism, fat storage, and muscle retention—and, most importantly, what you can do about it! Learn science-backed strategies to optimize metabolic health, build muscle, and prevent the dreaded midlife weight gain with a functional and bio-individual approach to aging strong.

Do you feel like you're doing all the "right" things but still not getting the results you desire? Today, I, Debbie Potts, sit down with the world-renowned transformation expert, Kris Gethin, to dive into strategies for reversing biological age, improving health span, and optimizing performance for ambitious, high-performing individuals. Kris Gethin is the most recognized transformation coach globally, with over 150 MILLION users of his programs. Together, we discuss the keys to unlocking your full potential as you age, including managing chronic inflammation, building a resilient body, and creating a lifestyle that promotes longevity. In this episode, you'll discover: Why Kris shifted his focus to athlete health and longevity. The essential pillars of health for optimizing performance and aging. Tips for reducing chronic inflammation and extending your health span. The inspiration behind Kris launching his own supplement brand and the challenges he overcame to stay aligned with his mission. Exciting upcoming events, including The Mr. Olympia, the Ultimate Wellness Retreat, and the Tulum Retreat (a must-attend for wellness enthusiasts!). Episode Highlights: Learn how to take ownership of your health today to thrive in your 70s, 80s, and beyond. Discover the importance of investigating the hidden stressors that could be sabotaging your efforts. Explore “The WHOLESTIC Method” to transform your body from the inside out for better performance, fat loss, and longevity. Connect with Kris Gethin: Instagram: @krisgethin YouTube: Kris Gethin Twitter: @kagedmuscle Watch the Full Episode on YouTube: https://youtu.be/KalQ2ac7wfw?si=5KZrH6sy9J0fiT96 Subscribe to Coach Debbie Potts' YouTube Channel: Debbie Potts' YouTube Channel – Don't forget to hit subscribe for more transformative content! Are you ready to thrive and not just survive as you age? Let's work together to uncover what's holding you back and create a personalized plan to help you achieve your best self. Connect with Coach Debbie Potts: Website: www.debbiepotts.net Book: Life Is Not a Race… It's a Journey: Learn How to Pace the WHOLE You with The WHOLESTIC Method Amazon Link Take the Next Step: Schedule a complimentary 20-minute discovery call with Coach Debbie to uncover your unique health challenges and design a roadmap to your optimal health and performance. Quote of the Episode: “Life is not a race. It is a journey. Choose to thrive each day and not just survive.” #AgingWell #Longevity #HealthOptimization #TheWHOLESTICMethod #KrisGethin #DebbiePotts #TransformYourHealth

The Role of Insulin in Health, Performance, and Longevity Episode Summary: In this episode of The Coach Debbie Potts Show, we dive deep into the critical role of insulin in the body and how its function evolves as we age. Learn how improving insulin sensitivity can enhance fat loss, athletic performance, and longevity. Coach Debbie provides actionable insights to help you stay fit and healthy from the inside out, regardless of age. Key Topics Covered: The Role of Insulin in the Body What is insulin, and why is it essential for energy regulation? How insulin facilitates glucose uptake in cells and maintains blood sugar balance. Understanding Insulin Sensitivity and Resistance What is insulin sensitivity, and why does it matter for metabolic health? How insulin resistance develops and its impact on fat storage, energy, and overall health. The connection between aging, hormonal shifts, and changes in insulin function. The Link Between Insulin and Fat Loss Why optimizing insulin sensitivity is key to reducing visceral fat and improving body composition. How chronically high insulin levels can hinder fat-burning and promote fat storage. Insulin and Athletic Performance The role of insulin in fueling workouts and recovering effectively. Strategies to balance insulin for endurance and strength athletes. Insulin and Longevity How maintaining insulin sensitivity can reduce inflammation and oxidative stress. The role of insulin in slowing down the aging process and preventing chronic diseases. Takeaways: Insulin plays a pivotal role in metabolic health, fat loss, performance, and longevity. Aging and lifestyle factors can reduce insulin sensitivity, but targeted strategies can improve it. Small, consistent changes in diet, exercise, and recovery can make a big difference in insulin health. Actionable Tips to Improve Insulin Sensitivity: Optimize Nutrition: Prioritize whole, unprocessed foods with a focus on low-glycemic carbohydrates, healthy fats, and lean protein. Incorporate Exercise: Regular strength training and aerobic activity enhance insulin sensitivity and glucose metabolism. Manage Stress: Use mindfulness, meditation, or relaxation techniques to lower cortisol, which impacts insulin function. Prioritize Sleep: Aim for 7-9 hours of quality sleep to regulate hormones and support recovery. Stay Active Daily: Avoid prolonged sitting by incorporating movement throughout the day. References & Notes: https://debbiepotts.net/are-you-insulin-sensitive-or-insulin-resistance/ https://debbiepotts.net/insulin-resistance-chronic-stress-peri-menopause/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6510277/figure/fig2/ https://www.benbikman.com/blog https://www.insuliniq.com/eat-insulin-smart      

Unlock Vibrant Health and Longevity with Beam Minerals: Supporting Cellular Health from the Inside Out As we age, maintaining optimal health, energy, and vitality requires more than just eating right and exercising. Minerals are the unsung heroes of cellular health, fueling critical processes that keep us feeling vibrant and resilient. Unfortunately, modern diets often lack the essential trace minerals we need for optimal function, leaving us feeling fatigued, inflamed, and out of balance. Beam Minerals, powered by fulvic and humic acids, offer a natural solution to replenish these vital nutrients and support whole-body health. At The WHOLESTIC Method with Debbie Potts, we combine Nutritional Therapy Practitioner (NTP) principles with Functional Diagnostic Nutrition (FDN) testing to go beyond symptoms and uncover the root causes of health imbalances. By integrating personalized insights with the power of Beam Minerals, we help clients transform their health from the inside out. The Role of Fulvic and Humic Minerals in Cellular Health Beam Minerals are rich in fulvic and humic acids, which offer profound benefits for cellular health, energy production, and longevity: Boost Cellular Energy: Fulvic minerals enhance mitochondrial function, delivering essential cofactors like magnesium and zinc to optimize ATP (energy) production. This helps you feel more energetic and ready to tackle your day. Support Detoxification: Humic minerals bind to toxins, heavy metals, and environmental pollutants, aiding liver enzymes and enhancing the body's natural detoxification pathways. Enhance Nutrient Absorption: Fulvic acids act as natural chelators, binding to nutrients and improving their absorption into cells, ensuring your body gets the maximum benefit from your diet and supplements. Reduce Oxidative Stress: Both fulvic and humic acids are powerful antioxidants that protect cells from free radical damage, slowing the aging process and promoting DNA integrity. Improve Adrenal and Nervous System Health: Balanced minerals support adrenal function, reduce symptoms of fatigue, and promote a calm, focused mind. Strengthen Bones and Muscles: Minerals play a crucial role in maintaining muscle contraction, bone density, and overall skeletal health, keeping you active and strong as you age. Why Beam Minerals Are a Game-Changer Beam Minerals go beyond simple supplementation—they address the foundational needs of your body: Cellular Resilience: Fulvic and humic acids strengthen cell membranes, improve electrical conductivity, and facilitate proper cellular communication. Longevity Support: By reducing chronic inflammation and improving nutrient transport, Beam Minerals promote healthy aging from the inside out. Gut Health Optimization: Humic minerals support a balanced microbiome by eliminating toxins and fostering gut health, a cornerstone of overall wellness. Testing, Not Guessing: A Personalized Approach to Health At The WHOLESTIC Method, Debbie Potts offers personalized health solutions through Functional Diagnostic Nutrition testing. Instead of guessing what your body needs, we investigate: Mineral and Nutrient Deficiencies Hormonal Imbalances Gut Health and Detox Pathways Mitochondrial Efficiency and Energy Production With targeted testing, we develop individualized plans that integrate Beam Minerals to address deficiencies and restore balance. Your Path to Thriving Health and Longevity As a certified NTP, FDNP, and endurance athlete, Debbie Potts understands the challenges of modern life and the toll it takes on our bodies. By combining science-backed testing, functional nutrition, and the transformative power of Beam Minerals, you can restore vitality, boost performance, and age gracefully. Take control of your health today. Let's work together to help you be fit, healthy, and thriving from the inside out—no matter your age. Ready to Begin? Contact Debbie Potts today to schedule your personalized health consultation and start your journey to optimal health with Beam Minerals.  Save with code COACHDEBBIEPOTTS and click here to learn more BEAM MINERALS

Unlocking Metabolic Efficiency: How PNOE Testing Can Transform Your Training and Nutrition Podcast Show Notes: In this episode of The Coach Debbie Potts Show, we dive into the fascinating world of metabolic efficiency and fat-burning optimization through PNOE metabolic testing. Discover how leveraging cutting-edge data can revolutionize your approach to training, nutrition, and lifestyle for sustainable energy, improved performance, and optimal health. What You'll Learn in This Episode: Understanding Your Metabolic Rate: Learn the components of metabolic rate: Resting Metabolic Rate (RMR), Thermic Effect of Activity (TEA), and Thermic Effect of Food (TEF). Discover how a higher metabolic rate supports weight management, energy efficiency, and overall health. Using PNOE Data to Guide Improvement: Baseline RMR: Identify whether your metabolic rate is lower or higher than predicted. Fuel Utilization: Optimize fat and carbohydrate burn with tailored strategies. Training Zones: Use RER (Respiratory Exchange Ratio) data to fine-tune your training intensity for maximum results. Boosting Metabolic Rate with Training: Strength Training: Build muscle to increase RMR and overall caloric expenditure. High-Intensity Interval Training (HIIT): Learn how to maximize post-exercise calorie burn (EPOC) and improve hormonal health. Enhancing Fat-Burning Efficiency: Explore the importance of mitochondrial health and metabolic flexibility for endurance and overall energy. Strategies for improving fat-burning through low-intensity steady-state training (Zone 2), HIIT, and optimized nutrition. Lifestyle Hacks for Metabolic Health: Timed eating, meal timing, and cold exposure techniques to promote fat adaptation. Sleep, stress management, and sunlight exposure to support mitochondrial repair and function. By combining targeted exercise, personalized nutrition, and supportive lifestyle interventions, you can optimize your metabolism, enhance fat-burning efficiency, and achieve long-term health and fitness goals. Resources Mentioned: Learn more about PNOE metabolic testing: www.debbiepotts.net Connect with Debbie Potts on social media "Coach Debbie Potts Register for group or individual coaching for metabolic health optimization. Subscribe & Share: Don't forget to subscribe to The Coach Debbie Potts Show for more tips on optimizing health and performance. Share this episode with friends and athletes who want to thrive!

In this final retrospective episode of the year, Tim Sweet delves into the concept of capacity, exploring how it extends beyond time and energy to include personal priorities, relationships, and intentional choices. Drawing on insights from guests, including Renee Miller and Anna Morgan, Tim underscores the importance of leaders prioritizing themselves to avoid burnout and make space for personal and professional growth. Additional clips from past guests, including Richard Young, highlight the power of evidence over hope in decision-making, while Dan Löfquist and Julie Friedman Smith discuss the rewards of stepping out of comfort zones to embrace challenges and foster adaptability. Jeff Massone emphasizes the transformative role of positive relationships, and Tim Beissinger shares how focusing on key goals can lead to significant achievements. These conversations provide a holistic view of capacity as a critical leadership tool.Tim concludes the episode with a call to action, encouraging listeners to evaluate their current state, identify areas of over-commitment, and align their choices with their goals and values. By creating space for what matters and surrounding themselves with supportive relationships, leaders can build capacity for success. Tune in to discover actionable strategies for intentional living and leadership.--Contact Tim Sweet | Team Work Excellence: WebsiteLinkedIn: Tim SweetInstagramLinkedin: Team Work Excellence--Tim  00:00I'd like to ask you some questions. Do you consider yourself the kind of person that gets things done? Are you able to take a vision and transform that into action? Are you able to align others towards that vision and get them moving to create something truly remarkable? If any of these describe you, then you, my friend, are a leader, and this show is all about and all for you. I'm Tim sweet. Welcome to Episode 47 of the Sweet on Leadership Podcast. Tim  00:31Today we're diving into the critical topic of capacity. Capacity is about more than just having enough time or energy. It's about making room for growth, prioritizing what matters and understanding how we lead ourselves and others sustainably. We'll be drawing on insights from nine incredible guests to explore this theme. These are leaders, thinkers, experts, who have all shared authentic, surprising and fearless perspectives on how we can unlock our own potential while creating environments where others can do the same. They've been my guests over the last year with Sweet on Leadership podcast. So I'm eager to dive in. Capacity begins with prioritizing yourself. As leaders, we often focus so much on serving others that we forget to check in with our own needs and aspirations. But here's one truth, you cannot pour from an empty cup and a well that gives no water is just a hole. When I spoke to Renee Miller in Episode 42 her perspective on this was both authentic and actionable. Renee one of two intrepid thru hikers that join me, challenges us to see how easy it is to get caught up in daily demands while sidelining our professional and personal dreams. Renee Miller  01:42You get so caught up into your daily lives, and the tasks that you, you know, you go to work and have to get all these tasks done and come home and have responsibilities at home, but yeah, you kind of forget about yourself. And you know, what about that professional engineering license that would be really good for my career? Oh, I don't have time for that, because I'm busy working and, yeah, just talking with people and reminding them to prioritize themselves and their resumes, and it'll probably be good for their company as well. Tim  02:20Prioritizing yourself is not selfish. It's essential for sustainable leadership. Anna Morgan, a career coach and speaker, added another layer to this. In episode 31. Anna spoke powerfully about the importance of balancing your professional identity with the things that bring you joy outside of work. Anna Morgan  02:37Care about yourself enough, and this is the other thing I see, especially at the manager to executive level, is people get so wrapped up in their identity as a small company CEO or as an executive, and it takes me so much time to unwire and alchemize a lot of that identity that if I don't have that I am less than or I'm not enough, and it's balancing out and making sure that you have hobbies and side hustles and things that bring you joy outside of that 40-45, plus hour work week, so that you are just not in that rabbit hole of you know work which, and then you look at your life, because nobody on their deathbed is going to be like, I wish I worked more right? They're going to say, I wish I spent more time with my kids. I wish I went on more trips. Tim  03:41Servant leadership is an important concept, but we can't let work, we can't let our roles as leaders define us entirely. Our capacity expands when we make room for joy and relationships and fulfillment and development beyond our current office, beyond our current team. But it's not all feelings, capacity also depends on evidence, concrete facts that help us move from I hope this works to I know this works. If you're seeking to manage your capacity, the word hope should be a red flag. If you're using it, you're no longer in the driver's seat. You're playing the lottery without evidence. We risk making decisions that are based on emotions instead of facts. Richard Young, my friend, a performance researcher and the author of Simplify and his new book Amplify, shared a powerful story in Episode 27 about how evidence can close performance gaps. Richard Young  04:34They said, "hoping" is a flag for evidence that's missing, and "knowing" means the evidence the gap has been filled. So it's a good word, generally, universally, for human nature to have hope. But in the performance game, it's another trigger, and there needs to be a leader who spots that and says, Well, it's, you know, I hope it all comes off. So before Olympics, I hope I get Lane eight. So there was one rower who was world champion, and they started to fade, and they became kind of disillusioned with their fitness. And the psych team, an army of good intent, you know, wrap themselves around her. But it turns out it was, and I had this one in the book as well. It turned out it was the evidence that they had numbers for, but she wasn't aware of them, and so he just presented those numbers to her every day on how she was tracking. And suddenly she had evidence that it's not as bad as I thought. Feelings aren't facts. Facts are facts. And so suddenly her progress since she became world champion that year, and he knew it wasn't mindset, because you can't hope your way to victory. You do have to have prep. You know that goes into flow, which we can talk about later. Tim  05:55Context brings calm. It's a saying that I love, and it's truly t-shirt worthy. Evidence fuels confidence and clarity, and when you focus on what you know, you can build capacity with intention and precision. But how do we know what to focus on? Sarah Elder, founder of Piped, a platform helping engineering interns document their most meaningful experiences, shared in Episode 18, that the first step in building capacity is understanding your current state, often in the simplest of ways. Sarah Elder  06:29Once it's written down, you can't ignore it anymore. Tim, you talked earlier about building capacity. You can't build capacity. You can't you can't have capacity without understanding the state. So getting everything into one place and being able to understand that is the first step in building capacity. You can't cut what you don't know, or you might cut and it might not be enough. Tim  06:52Whether it's your time, energy or goals, getting a clear picture of where you stand is key to moving forward. As we continue this clinic on capacity, we must realize that it also requires us to leave the familiar behind. Growth that gives us the ability to handle more is found outside our current comfort zones. Dan Lofquist, a technology consultant and one who shares the Red House of Debbie Potts, emphasized how stepping out of a comfort zone drives growth and adaptability. Dan Löfquist  07:23That's how I try to be myself. I mean, I can't stick to old things that doesn't work and it doesn't make me happy, and I can't do my job properly. So I need to adjust and then learn new things, new processes, new techniques or whatnot. In order to move forward, I think you have to have that mindset, and also it's good for you, because if you are in your comfort zone, nothing fun or exciting is going to happen every day. It's going to look the same. In order to have some kind of excitement in your life or in your workplace or anyway, you need to step out of that comfort zone, because the amazing things happens outside, but it's a scary place, but it's very rewarding if you're there. Tim  08:15Growth is always on the other side of fear. Taking bold steps to develop outside of your comfort zone, leads us to rewards that you never thought possible. This is one area that pays dividends again and again and again, but easier said than done. Right capacity isn't just about adding more to your plate. It's about making choices trade offs. It's about carving out space for what truly matters and who truly matters and being true to yourself in the process. Julie Friedman Smith, again, great friend, teammate, author, podcaster and a parenting (my parenting expert) spoke about this in Episode 34. Julie captures the uncertainty that many of us feel when we're navigating our roles and responsibilities outside of work, often asking ourselves, Am I doing the right thing? Julie Friedman Smith  09:05I'm doing all these adult things. I still do not feel like an adult. I'm not even sure that what I'm doing is something I like, but I'm not sure how to get out of it, or, am I going to look stupid for getting out of it? Or, you know, and, and that is what another time where we kind of take that left turn of like, oh, it could be different. And if this is what adulting is really about, how do I do it in a way that makes sense for me, instead of playing the role of adults, how am I going to be an adult that's really true to myself? So I think there's a, there's some kind of a pivot point in that mid 30s that comes along as well. Tim  09:42I remember, in my experience, it was almost like a you start to focus on something a little bit more, and you have to cast off certain hobbies, and you have to cast off, even in some cases, friends and certain social groups. And it's like I have to pick my lane, in a way, I guess is how it... Julie Friedman Smith  09:59Or I want to, also, I want to do this like I want to spend time doing what I really want to be doing, if I can. Or maybe the question is, how do I spend time doing more of what I really want to be doing? I have these obligations. I've got to meet those things. I've got to meet the needs. I've got to earn the money that I need. And, you know, fulfill these obligations, and how do I carve that piece of my life that's really fulfilling? Tim  10:25In truth, to be in charge of our own capacity means continuously evaluating our choices. Carving time out for what truly matters means being intentional and courageous about how we allocate our energy. Capacity and capacity management just isn't about what you do. It's about who you surround yourself with. In episode 34, I met Jeff Massone, a leadership consultant I discovered I'd like to spend time with. Jeff Massone  10:51From my perspective, it is really get around the right people. Now explain what we explained at the beginning of the podcast, is getting around people of who've achieved where you want to go. And if you're starting to hear people in your workplace that are negative, you know, just politely, kind of distance yourself from them. You're not better than them. You just don't need to hear negative things. Leadership Development is not about being better than your co-worker, not about being better than your neighbor. It's about being the best version of yourself and adding value to other people. Tim  11:25Capacity isn't just a solo journey. It isn't a unilateral decision. It's shaped by people we surround ourselves with. When we're intentional about building positive, supportive relationships, we can create environments where growth becomes contagious. Finally, to bookend this episode, let's talk about how capacity means we can make space for those big, audacious goals. Tim Beissinger, a trailblazer and thru hiker, shared how prioritizing what matters allowed him and his partner Renee Miller to chase their dreams of hiking the Pacific Crest Trail and have many more adventures. Tim Beissinger  11:59So the way we've done it in the past is we make room for them, and I'll give an example. But if the big goal is big enough that it needs to push something else out of the way, we push it out of the way. The example is our first thru hike of the Pacific Crest Trail. Renee really wanted to do that trail, and I was a new professor, Renee was an engineer, and we felt like, I felt like there wasn't room to tackle that big project, that big goal of doing a PCT, it was something to put off until we retired. And Renee was persistent and said, No, we're only gonna get slower and weaker and like now's the right time to do a hike like this. Tim  12:45Tim and Renee's story is a reminder that you can't do this alone, that making space for what matters isn't just about time. It's about aligning your actions with your priorities and the people you care about. From Renee's reminder to prioritize yourself, to Richard's focus on evidence, to Anna's wisdom about identity, to Julie's quest for fulfillment and Jeff's emphasis on relationships, we've seen how capacity is a balance of internal clarity and external alignment. So here's my challenge for you, understand your current state. Where are you? Where are you over-committed? And where can you make space, create time for what matters, what obligations can you re evaluate to prioritize your goals and choose your relationships wisely. Look around who inspires you to grow and supports your capacity for success? It isn't just about doing more. It's about doing better. It's about living and leading and aligning with your values so that you can create the life that energizes you and sustains you. Tim  13:47Thank you for joining me on this retrospective. I hope you'll join us for the next new episode, and I hope you'll check out our other two retrospectives on Vision and Arriving. I'll see you. Hopefully with better capacity and more gas in that tank to lead. Take care. Tim  14:07Thank you so much for listening to Sweet on Leadership. If you found today's podcast valuable, consider visiting our website and signing up for the companion newsletter. You can find the link in the show notes. If like us, you think it's important to bring new ideas and skills into the practice of leadership. Please give us a positive rating and review on Apple podcasts. This helps us spread the word to other committed leaders, and you can spread the word too by sharing this with your friends, teams and colleagues. Thanks again for listening, and be sure to tune in in two weeks time for another episode of Sweet on Leadership. In the meantime, I'm your host. Tim, Sweet encouraging you to keep on leading.

In this episode of The COACH DEBBIE POTTS Show, we dive into the fascinating world of muscle metabolism, mitochondria, and the critical role of NAD+ (nicotinamide adenine dinucleotide) in optimizing health and performance. Discover how these elements work together to enhance muscle endurance, energy production, recovery, and overall metabolic efficiency. Learn how Debbie integrates advanced tools like PNOE Metabolism Testing into her personalized coaching approach to help high-performing individuals and athletes thrive while avoiding burnout. Check out Tru Niagen and use our code COACHDEBBIEPOTTS Discover how NAD+ fuels muscle metabolism, supports mitochondrial health, and enhances energy production, endurance, and recovery. Learn how Debbie Potts integrates tools like PNOE Metabolism Testing into personalized coaching for peak performance and metabolic efficiency. Key Takeaways: NAD+ and Energy: Critical for ATP production and muscle performance. Exercise depletes NAD+, but supplementation with precursors like NR and NMN can help restore levels. Mitochondrial Health: Supports biogenesis and mitophagy, essential for endurance and recovery. PNOE Testing: Offers insights into metabolic efficiency, fat utilization, and areas for improvement. Tailored Strategies: Debbie combines NAD+ optimization with personalized nutrition, training, and recovery plans. Conclusion: NAD+ is essential for muscle performance and recovery. With PNOE Testing and Debbie's coaching, achieve peak health and avoid burnout by optimizing metabolism and mitochondrial function. Resources: Debbie Potts Coaching: www.debbiepotts.net PNOE Testing: www.debbiepotts.net/pnoe NAD+ Supplements Follow Debbie: COACH DEBBIE POTTS on IG, FB and YouTube Channel  Call to Action: Connect with Debbie to optimize health and performance. Visit www.debbiepotts.net to start your journey!

In this special retrospective episode, Tim Sweet takes listeners on a journey through the most profound moments shared by past guests, all centered around the transformative power of "vision" in leadership. Through inspiring clips, guests reveal how they discovered their vision, how it shaped their leadership decisions, and why having a clear vision is vital for success in both business and life. Whether you're seeking inspiration or looking to craft a roadmap for the future, this episode is a compelling guide to creating clarity and purpose.Tim Sweet delves into the importance of aligning it with one's values and experiences. He highlights insights from 11 guests, including Teresa Waddington, who bridges past and future through her vision; Ryan and Shane Pegg, who value innovation and helping others; and Debbie Potts, who found strength in a vision of a little red house in her dream country. Erin Ashbacher stresses the link between physical health and vision, while Erin Lydon draws parallels between poker and leadership. Tim ends the episode with an inspiring call to listeners to define their vision and share it boldly!--Contact Tim Sweet | Team Work Excellence: WebsiteLinkedIn: Tim SweetInstagramLinkedin: Team Work Excellence--TranscriptTim Sweet 00:00Over 42 episodes I've have had the privilege of conversing with incredible guests. One thing stands out, vision is deeply personal. It's shaped by our experiences, values and our willingness to embrace vulnerability. Vision isn't just about what we see, but why we see it. In this episode, I'll share insights from 11 remarkable guests who have illuminated what it means to craft, nurture and live your vision. Their stories showcase authenticity, courage, the joy of discovering brilliance and exploring unexpected places. Tim Sweet 00:35I'd like to ask you some questions. Do you consider yourself the kind of person that gets things done? Are you able to take a vision and transform that into action? Are you able to align others towards that vision and get them moving to create something truly remarkable? If any of these describe you, then you, my friend, are a leader, and this show is all about and all for you. I'm Tim Sweet. Welcome to Episode 46 of the Sweet on Leadership Podcast. Today we're diving deep into the concept of vision. It's more than just setting goals or dreaming big. It's about clarity and knowing where you're headed, and the courage to take steps to get there. And authenticity ensuring that your vision aligns with who you truly are.  Tim Sweet 01:20So let's begin. Vision begins with purpose. It's not about ambition for its own sake. It's about what truly matters to you. When I spoke with Teresa Waddington, an engineer and Vice President of Corporate Relations, in Episode 28, her story struck me. Teresa's vision bridges generations. It's shaped by her father's legacy and her aspirations for her daughter and the world she lives in. She beautifully illustrated how vision connects the past and the future. It's why I sought her out; because it's just such a compelling picture. Here she is. Teresa Waddington 01:54I'm on a mission to turn my dad's oil patch into my daughter's energy garden, and when I think about that future energy garden. I really do think it is a whole host of things. It's a whole host of technologies, and couplings of those technologies between kind of old and new that'll really drive us forward. Tim Sweet 02:12The idea of legacy can deepen and strengthen our vision. Teresa reminds us that its purpose that gives our vision its resilience. In episode 26, I spoke with Ryan and Shane Pegg. Ryan, a grade eight student and an inspiring entrepreneur, a triathlete and a wearable technology ambassador, had a keen eye for innovation and a desire to make an impact. His dad, Shane leads business incubators in their community, where he fosters creativity and collaboration. Their conversation covered the origins and purpose of how visions evolve and create value beyond ourselves. Here's Ryan. Ryan Pegg 02:51I feel like business is not only about the money side of things, like you're not only trying to make money, you're trying to build new things, you're trying to help people. And that really changed the way that I thought about it. Tim Sweet 03:08Ryan's clarity and focus stem from values that he's seen modeled and experience that he's been allowed to have. Shane shared how cultivating an others-first mentality has shaped not only his approach to business, but also his family's outlook on life. Shane Pegg 03:25It's encouraging, you know, you try to model a kind of an attitude of generosity and compassion thinking of others and others-first mentality. So that's kind of big part of life here. It's what about others kind of take your focus off of yourself, and so the kids are all great at doing that, and yeah, it's encouraging, and that's certainly a life lesson that we find later in life that's amazing at how money can follow when you're not focused on it, but you're focused on doing good or doing something that you really enjoy doing, and you do it really well, and the money will follow if it's meant to be. Tim Sweet 03:57As I reflect on this delightful conversation with the Peggs, it became clear that a really powerful vision transcends personal achievement. It is truly about creating something larger than ourselves, something meaningful and something that will leave that lasting impact. Having a vision is one thing, sharing it with others is another, and this is where clarity and confidence come into play. In episode 13, I was joined by Melanie Potro, an image consultant specializing in personal branding, she highlighted how our vision for the future is intertwined with the vision we have for ourselves in the future. This influences how we present ourselves and therefore can shape how we're perceived by others and how we can forward ourselves in life. First impressions often pave the way for new opportunities that will allow us to fulfill the vision we've got in front of us. Melanie Potro 04:51If you want to inspire other people and want to make sure that they feel that you're trustworthy, competent and so on, and you feel that we don't carry that across at the moment, then you need to look at your appearance, because that's the first thing they see. So that can really be the entrance ticket, the ticket to open the doors for the next step in your career, or to get a big client on board, or to make a big sale. Tim Sweet 05:17Melanie's insights inspired me. I hadn't considered that we can make ourselves a visual representation of where we plan to go. Our presentation reflects our confidence and our values and reinforces our undermining mission and where we're going in life. Likewise, Elayna Snyder, a creativity coach from Episode 25, took this idea further. She challenges her clients and our listeners to align their work with their unique identity and to use that alignment to push boundaries beyond what most people would think is possible. Elayna Snyder 05:54What we're really looking at is this main question around, how do I powerfully articulate what I do to create more of my best clients at the fees that I desire? And there's another question that comes on the back of that, too. And that question is, how do I integrate more of myself into my work? What's that next big idea? Maybe it's a new offering, a book, or even the creation of a movement. Tim Sweet 06:19This is an important reminder that a vision isn't static. It evolves as we grow. It gives us a new launch point to push even further. In fact, a vision usually is something we simply haven't achieved yet. The question isn't just what's my vision, but how is this a much more intense version of who I am? Obviously, vision isn't just about the immediate future, it's about the bigger picture. In episode 20, Debbie Potts, an educational economist, HR and productivity expert, shared a harrowing tale of her personal battle with illness through her struggle, my friend Debbie found an anchor, a vivid, unwavering vision of a red house in the forest that gave her strength and focus to survive and become an advocate for others. Here's Debbie. Tim Sweet 07:08What did the Red House represent to you? Debbie Potts 07:10Oh my gosh. It represented freedom. It represented achievements. It represented living life on my terms, and obviously I love nature, as you do, and it just represented, you know, being able to be close to nature. And, you know, completely do a 180 turn around of my life. You know, I lived in a big city, London, full of people, full of traffic, full of everything. And I've now completely reversed that. Tim Sweet 07:43Debbie's story revolved around this idea of a true north giving us direction and focus in life during our most challenging moments. It's a compass that helps us define a path to those spaces in the world where we can truly thrive. Obviously, our vision is about how we care for ourselves now so that we can experience what's next. In episode 29 Erin Ashbacher, a leadership fitness coach and member of my team, spoke about the intersection between physical health and vision. She highlighted how neglecting our well being can become a barrier to fulfilling those goals in the future. In fact, it can completely derail where we think we're gonna be. Erin Ashbacher 08:22There's definitely been a lot of people who think that being busy is really the gold standard and making sure that we do it all, and it's hard when you're working in cardiac rehab, and you see people that have all of a sudden just been stopped in their tracks. And it made me really realize that preventative medicine, preventative wellness, is where we want to be. Some of my clients that have reached retirement, and they've had a really successful career, and now that they're retired, they're like, oh, now I'm going to take care of my health, but maybe they have an ailment that has been kind of creeping around on them, and so they just feel like they're starting at a really deep bottom, like, oh man, if I would have just started going to the gym or being a little bit more active in my 40s or my 50s, now that I'm in my 60s, I wouldn't have to deal with this big mountain, right? And it can be a bit discouraging to people when they kind of thought that their retirement was going to be one way, and their health and physical limitations are creating some a different story for them, right? So, yeah, let's take care of it today.  Tim Sweet 09:27Those insights are both sobering and inspiring, challenging us to think if we are caving to short term comfort rather than investing in our future selves to achieve a vision, we need to be physically, mentally and emotionally prepared to enjoy the journey. This podcast is about leadership, and therefore it's about high achievers. But vision isn't about perfection. It's about showing up even when things are uncertain. In episode 24, Erin Lydon, founder of Poker Power, drew a fascinating parallel between poker and leadership. She explained how leaning in to take calculated risks, even when you don't have perfect information, even when you are out of position and maybe even at a disadvantage, is a skill that's applicable both at the poker table and in life. Erin Lydon 10:13So often at a poker table, nobody has a made hand, you know, and so it really is going to come down to the person who's going to play their chips most aggressively and get the other players to fold, that person's going to win the hand. That is something you have to practice, shoving your chips all in when you have imperfect information, you don't know the cards still to come, and you certainly don't know what the other players have. That's a learned skill, because it's scary. Tim Sweet 10:40like poker, a vision requires courage, not the absence of fear, but the willingness to act regardless of what hand you're dealt. Reflecting on these stories, I'm struck by how authenticity and trust in ourselves are intertwined with vision. In my conversation with Hanne Ballhausen, a director and diabetes advocate, I was deeply moved by her openness about putting a difficult history in its place. Hannah's honesty about her journey through a dark emotional forest showed immense courage. We can't show the whole episode here, but I would encourage you to listen to it for now. Just take this little snippet. Hanne Ballhausen 11:20Trust your gut feeling. It's there for a reason. Tap into your superpower that are your feelings, and just join me in to give into all of your muchness of who you are. You're beautiful. Tim Sweet 11:36Right before Hannah's episode, I met with Greta Ehlers, a med tech professional and diabetes technology advocate who shared how belief in your vision can inspire others. In episode 22 she highlighted how passion and conviction drive leadership forward, and there was a great moment when she realized the leadership torque that that had given her. Again, I encourage you to listen to this whole episode, but for right now, here's just a few words. Greta Ehlers 12:04Leadership can be finding something you really believe in and driving it forward. And if it is something you believe in and you drive it forward, then others will follow. Tim Sweet 12:14Hanne and Greta demonstrate how authenticity makes the vision and the person magnetic. People are drawn to sincerity and passion. It inspires them to take risks and pursue their own adventures. And on that note, in Episode 42 Renee Miller, an engineer and avid hiker who knows a little something about carving her own path, described how stepping away from societal expectations can lead you to unexpected growth. Here's Renee. Renee Miller 12:45You get so caught up into your daily lives and the tasks that you know, you go to work and have to get all these tasks done and come home and have responsibilities at home, but yeah, you kind of forget about yourself. And you know, what about that professional engineering license that would be really good for my career? Oh, I don't have time for that because I'm busy working and, yeah, just talking with people and reminding them to prioritize theirselves and their resumes, and it'll probably be good for their company as well. Tim Sweet 13:21Rene's story, which was shared with her partner, Tim, showed how this vision of adventure often emerges when we step outside our comfort zones, when we refuse to be defined, when we take risks, when we trust that life will provide and when we embrace what's over that next hill. Well, that's it. And I hope in this episode, with all the different facets we've explored around the concept of a vision, you've found some inspiration that you can use to meditate on your own. It's not about predicting the future, it's about creating it. Because life is a creative process, and our level of creativity is parallel with our willingness to dream boldly, express ourselves authentically and take courageous action. So here's my challenge to you, define a vision that resonates with your deepest values, share it boldly, let your uniqueness shine through in every detail and when needed, challenge that status quo and step courageously into the unknown. Take that first step today, write down a few words craft that future that only you can imagine. Remember, the world needs leaders. The world needs you. The world needs your vision, your passion and your unique perspective. Tim Sweet 14:40Thank you so much for listening to Sweet on Leadership. If you found today's podcast valuable, consider visiting our website and signing up for the companion newsletter. You can find the link in the show notes. If like us, you think it's important to bring new ideas and skills into the practice of leadership, please give us a positive rating and review on Apple podcasts. This helps us spread the word to other committed leaders, and you can spread the word too by sharing this with your friends, teams and colleagues. Thanks again for listening, and be sure to tune in in two weeks time for another episode of Sweet on Leadership. In the meantime, I'm your host. Tim Sweet encouraging you to keep on leading you.

Metabolic Harmony for Health and Wellness Sign up for our first “Metabolic Harmony Webinar” to learn all about Vagal Nerve Stimulation, Heart Rate Variability and more on Wednesday, January 8th, 2025 at 9am PST but register first with our link- just ask me!   The vagus nerve and its function, vagal tone, are key elements in understanding health, performance, and longevity.  Improving vagal tone enhances the function of multiple body systems, leading to various health benefits: Stress Management: A robust vagus nerve helps lower cortisol, enhancing resilience to stress and reducing the risk of stress-related conditions like high blood pressure and insulin resistance. Reduced Inflammation: The vagus nerve activates the anti-inflammatory reflex, reducing chronic inflammation linked to diseases like heart disease, diabetes, and autoimmune conditions. Metabolic Health: Healthy vagal tone supports glucose and fat metabolism, helping with weight management and reducing metabolic issues. Mental Health: High vagal tone is linked to emotional resilience, reduced anxiety, and better mood by regulating brain neurotransmitters. Cardiovascular Health: It lowers heart rate, improves heart rate variability (HRV), and reduces the risk of cardiovascular diseases. Recovery and Performance: For athletes, improved vagal tone supports quicker recovery, better oxygen utilization, and enhanced sleep. Impact on Fat Loss, Performance, and Longevity: Fat Loss: Improves metabolism and controls stress hormones. Performance: Boosts recovery, endurance, and efficiency. Longevity: Reduces inflammation and improves cardiovascular health. Improvement Strategies: Measure: Use HRV and resting heart rate. Improve: Practice breathing exercises, yoga, meditation, cold exposure, and use devices like Neuvana Life for vagus nerve stimulation. Improving vagal tone supports overall health, performance, and longevity. Joins us for a 30 day VNS/HRV Challenge! January 20 – Feb 20, 2025 – Reduce stress, sleep better, improve resilience and measure your progress! ▪ The Challenge is free! You will need to purchase the XEN and SweetBeatHRV app and a heart rate monitor. ▪ You can purchase the XEN VNS device at https://neuvanalife.com/pages/shop – 20% promo code will be provided for 30 Day Challenge participants! ▪ Go to www.SweetWaterHRV.com for links to the SweetBeatHRV app in the Apple App store (Android coming soon!) – Choose your Heart Rate Monitor here! – https://sweetwaterhrv.com/healthsensors.shtml ▪ Go to WWW.SweetWaterHRV.com/30DayChallenge.shtml to sign up

In this special retrospective episode, Tim Sweet revisits past guests' most profound moments to explore the idea of “arriving” — that deep sense of alignment when purpose, values, and actions converge. Through compelling anecdotes from leaders across diverse fields, this episode sheds light on how moments of arrival are not endpoints but significant milestones that shape our journey. From navigating authenticity to redefining success, Tim unpacks how leaders grow into their roles and discover their impact.Listeners will hear insights on combating imposter syndrome, fostering self-trust, and staying true to personal values. This episode celebrates growth, resilience, and purpose by featuring wisdom from figures like Tracy Borreson on avoiding burnout, Tim Beissinger on non-traditional career paths, and Aaron McConnell on leading through challenges. Tune in to learn why arrival is not just a destination but an evolving state of being.Contact Tim Sweet | Team Work Excellence: WebsiteLinkedIn: Tim SweetInstagramLinkedin: Team Work Excellence--TranscriptTim 00:00I'd like to ask you some questions. Do you consider yourself the kind of person that gets things done? Are you able to take a vision and transform that into action? Are you able to align others towards that vision and get them moving to create something truly remarkable? If any of these describe you, then you, my friend, are a leader, and this show is all about and all for you. I'm Tim Sweet, and I'd like to welcome you to Episode 45 of the Sweet on Leadership podcast. Tim 00:31Today's episode is a little bit different. It's a reflective one. Over the past 42 episodes, we've been exploring leadership growth, transformation with some incredible guests, but one theme has stood out across many of these conversations, and that's the theme I want to bring you today. Today is all about arriving. So, for this episode, I'm diving back into some of our favourite guest contributions. You'll hear short quotes; you'll hear more in-depth stories and anecdotes. Each will add to our understanding of what it means to arrive. When I say, arrive, what I mean is that moment that you know you're enough, that moment that you know you are exactly where you belong. You are fulfilling a purpose. It's a special thing, and when it happens, you know it. But what brings it about? Is it an age or experience thing? Is it a moment? Is it a milestone or maybe just a feeling that we stumble upon when we least expect it? Let's start with the basics. What does it mean to arrive? In episode five, one of my good friends and guests, Paul Farmer, a leadership coach in Australia who specializes in guiding others toward alignment and purpose, captured it so well- Paul Famer 01:50Depending on the way that the conversations happen with the owners, then choosing to bring that feeling into the business allows the business to grow in a deliberate way, whereby the business feels good for all of those that are involved in it. Tim 02:08That's it, right? It's the feeling of alignment when your actions and your purpose, and your values all click. It's not always about what you accomplish, but how it feels when you're in sync with yourself and when you're in sync with yourself, you can be in sync with others. I remember a moment in my own journey when this clicked. Early in my career, I leaned on quotes and research and experts to validate my own ideas, but a mentor told me, You're making great points, but you're not willing to own them. It stung, but it planted a seed, and a few months later, I stood up in a high-stakes meeting and delivered my perspective without quoting anyone else. And in that moment, standing on my own two feet, facing senior executives, I knew I had arrived, not because of what I had said, but because I knew I belonged at the table. To the newer leaders out there, I know how hard it can be to wait for this to happen. You spend your days dealing with imposter syndrome. You spend your days wanting to know why you're not being accepted, wrestling with feelings that you might not be good enough. You're looking ahead and wondering, When am I going to start to feel confident? When am I going to feel like I am where I belong? Here's the thing: arrival isn't something you can rush. It's not something you can force. It's something that you literally have to grow into. It's not based on some predetermined plan, and most importantly, it's not someone else's plan. My good friend, Tracy Borreson, who helps entrepreneurs and business owners really figure out how they belong, talked about avoiding burnout and how to discover authenticity. And she had this to say– Tracy Borreson 03:53I think there's many places in the world where authenticity is a buzzword, but we don't really know what that means, and if we don't know what it means for us, then things can't be authentic. And so one of my big goals is to try and create some more awareness of what authenticity actually is, instead of what people want to tell us it should look like, and create our experience, whether that is a career experience, a home experience, a community experience, a life experience that is aligned with the things that we want to do, that we can uniquely contribute, instead of what people tell us we should. And if you've listened to Tim's show, I've heard, I know you've all heard his opinion on shoulds, so that's probably why we hang out. Tim 04:39If you're chasing someone else's version of success, you'll never feel aligned. In episode 42, Tim Beissinger, one half of that dynamic duo, the ThruHikers, who's a professor and a quantitative geneticist, spoke about risking a non-traditional career path. Tim Beissinger 04:57I think people have a fear of getting off of that PhD, postdoc, professor path because all of the examples they look to are doing exactly that, and it's compelling to want to mimic the path that's worked for others, but everybody's individual and it can be more powerful to follow the path that makes sense for yourself/ Tim 05:20if we can connect with things we're passionate about, we can start to see the impact we want to have on the world, and that's when everything starts to come into focus. You don't have to follow the same road as everyone else. Your journey will look different, and that's a good thing. So take a breath, trust the process. You're not behind. You're just on your own path. For those of us further along who've had this sense of validation, we realize that these arrivals don't always happen when we reach some milestone or event or achievement. It's often found in small moments when you show up fully, even on the hardest days, it's the journey up the mountain that shapes us more than our time at the summit. Dave Sweet, yeah, my cousin is a bit of a legend in the policing community in Canada and now around North America. He was a top homicide detective here in our city, and he's one of these guys that is constantly on true crime shows. His work has given him a unique perspective, he now acts as an expert witness, consultant and author who speaks about empathy and leadership under pressure. On one of his visits to the podcast, he shared this powerful reflection about how he found his calling and when he realized it was more than just solving crimes. It was being present for others. Dave Sweet 06:41The essence of somebody or the what your mantra is going to be. So first of all, I'll always consider myself a servant to the community, you know, first and foremost, and secondly, even on the worst days with some of the worst people, if you can remember to love people, it goes a long ways to being able to ultimately accomplish whatever you're sort of said, you know, to do that particular day. And it doesn't matter who it is, everyone has a story, the uniqueness of the world that I'm in, the world of murder and stuff, we would all think, Oh, well, you know, I would never be in that situation. This could never, ever happen to me. But the truth of it is, is that the majority of people that we investigate had no idea that morning they woke up that they were about to take a life that day, and the victim had no idea that they're about to lose their life. Tim 07:31Even when things are tough, there's something grounding about staying connected to your purpose and values. That's where arrival moments happen, and sometimes it's a personal transformation. Debbie Potts, a former teammate here at Sweet on Leadership, who's also a Senior Educational Administrator, reshaped her entire life to reflect her passions and the connections she wanted to nature. Tim 07:57What did the Red House represent to you? Debbie Potts 07:58Oh my gosh. It represented freedom. It represented achievements. It represented living life on my terms. And obviously, I love nature as you do. And it just represented, you know, being able to be close to nature. And, you know, completely do a 180 turnaround of my life. You know, I lived in a big city, London, full of people, full of traffic, full of everything, and I've now completely reversed that.  Tim 08:32Innovator Jagroop Chhina, a psychological content strategist, say that three times fast, shared this perspective on transformation and its importance. Tim 08:45And blend those suckers as well so that maybe they become something brand new. Jagroop Chhina 08:47Yeah, creating something brand new that didn't exist before in a new perspective that couldn't exist unless you lived it out the way that you lived it out. Right? For me, personally, I was always a pretty smart kid. And I had a tendency to just write the answers to whatever the problem or the thing in the classroom was, right? And where I always lost marks was in showing my work. That was my feedback over my entire, like, elementary to high school—'show your work.' And that's what creating content is actually about. It's about showing your work and documenting what it takes for us to succeed, right? Because that's how we actually learn our lessons—well, other people learn lessons from us is by showing them, 'Oh, this is what we go through on the day-to-day to build this out.Tim 09Æ41Even though we're focused on professional experiences, it's deeply personal. It's about those moments when you feel fully aligned with who you are and what you stand for. In an episode that we published our very first summer, George Trachilis shared a rich story about learning alongside a mentor. George Trachilis 10:01I brought Ritsuo Shingo, bless his heart; he's the late Shingo now. Shingo San, I brought him to Santorini, Greece, along with others, who were leaders in their industry, you know, there's business owners, there's, you know, others like Paul Akers, as an example, I brought him to Santorini, Greece. And we did training there. And we went through a Gemba Walk of Santo Wines, one of the biggest, the biggest winery in Santorini. And we're watching somebody work, we're watching somebody work. And what they're doing is they got a big light facing them, and they got, you know, like three bottles on each end. And they're looking, their eyes are focused on the bottle, and the light is behind it. So, you might be able to see something, you know, in the bottle. And so they're looking for spiders, because the bottle sometimes just, just over. So they do wash the bottles, but sometimes, you know, if there's like a big nest in there, you put that bottle aside and needs extra washing, but this is what this person's job function was. And Ritsuo wouldn't leave. And he's just observing. And I'm thinking, what's he, what could he possibly observe? Like the flow is such that there's such a queue in front of them, and the line is running, and there's no way he's gonna be out of work. Like, he's got a lot of work and the lines running, maybe he's not, maybe they're slack. I don't know if he's trying to calculate how much time he's actually working, versus how many bottles are moved. I don't know what he's doing. And it was so shocking. I said, what do you what are you doing? He says George San, watch his eyes. And I'm watching the worker's eyes. And as he lifts the bottles, his eyes are down. I'm going, oh, Shingo San; I never thought to watch the worker's eyes. Like pretend you're in the worker's shoes, and think you're the worker, and your job is to do this function. And he says also, there's no standard. I said, what do you mean no standard? Sometimes he lifts up three bottles, and two, and sometimes two and two, sometimes three and three, there's no standard. And I'm going, Wow, he got all that from what I would just say that's just not important.  Tim 12:10Okay, one thing that's clear with many of our guests is that they've all had several moments of arrival. Once you've had that first moment of arrival, you're now free to help others find theirs, because, you know, it exists. Rita Ernst, an Organizational Psychologist and author who explores positivity and authenticity, put it this way– Rita Ernst 12:32You become this beacon of possibility for others. It will happen in that way but it does take a little bit of courage to be the one to stand, and I'm not talking about swallow it down false positivity. You know, when people are being disrespectful, when people are harassing others, you need to stand up and challenge that behaviour and stand for your values in that moment, and that is showing up positive. So it's not about just smoothing everything out, and like we were talking about, really, it's not about avoiding conflict at all, but it is about being true to who you need to be to have the workplace around you that you desire. Tim 13:20From a completely different perspective. Brent Yonk, an FBI section chief, emphasized that self-leadership was the foundation for guiding others. Here's his reflection. Brent Yonk 13:31There are people that are following you in the sense that they are watching you, they are taking cues from you. They may even be modelling some of their behaviours after what you're doing. You just may not be aware of that. But even if all of that were taken away, there is still one person that you can absolutely have follow you, and that's you. And that may sound really funny, but I have seen so many people that you can clearly see that they don't have that confidence in themselves to lead themselves effectively, and if you're already struggling to recognize yourself as your own leader. Like what hope do we have for you to be able to effectively lead others? So I think that developing that internal compass, that internal sense that the power to make decisions, the power to guide your fate as it were, is in your hands, right? You get to choose the actions that you're going to take. You get to choose whether or not you're going to try to broaden your awareness of what is influencing and impacting you, or you can just shut down, and you can just put your head down, and you can just focus on doing the easy thing, right? Follow the downward path. That choice is there. And when you recognize that I can lead, even if it's just myself, I can be a leader, you start to unlock that potential. You start to broaden your horizon. You start to open that aperture and see more possibility for yourself. And then that will continue to broaden, and you'll start to see people around you, and you'll start to recognize in them the skills, the abilities, the knowledge, the potential that's there. And then you can start to encourage them to join you on this journey. And now you're starting to see exponential impact happen from that.  Tim 15:26Here's the thing about these moments of arrival. They don't happen all at once. They come in waves. And they don't happen all in the same place. They can happen in different areas of your life, different roles that you're fulfilling. Peter Root, an engineer and innovator working in wildfire robotics, reflected on his long journey. Peter Root 15:48Well, we're about to do a bunch of work with Alberta wildfire, and this means taking our team and our alpha prototype and eventually our next version out to real fires and interacting with them and the people there in a real way. And that, to me, is the most exciting part of running the business. This is where I wanted to be, like, you know, three years ago, but I'm finally here, and this is where I think the relationships get solidified. You know, we built the beginning up, but this is where we show them that, hey, we can come, we'll bring our thing, and then we'll improve it next time we're out here, and we're going to do that until it's something of such extreme value that you'll never kick us off again. Like, that's where we want to get to, and we're at the beginning stages of this, and we're also in an environment now where it's really fun, like there's nothing more fun to me than going out to a wild area with a bunch of hard-working people who have been continuing and interacting with the wildfire, which is such an extreme event and such a such an admirable profession, to be around those people and then to be able to bring them something new and work collectively to build it. What's more fun than that? Tim 16:51In another episode, Massimo Backus, an executive coach focused on self-trust and leadership, brought this to the table. Massimo Backus 16:59Yeah, yeah, one of those bedrock moments that you can always go back to remember what it was like when you truly trusted yourself. And you know, in the organizational context and leadership, you know landscape, we talk about trust all the time. Like leadership, how many books have been written about trust? How often in trust conversations, do we talk about the value of trusting ourselves? Or do we ask, How do I know when I trust myself? How do I know when I'm not trusting myself? What do I need in order to be able to trust myself? What's present when I trust myself least? These are questions that are very rarely asked in the broader conversation about trust. It is always about another person or the team, and that's important, absolutely. But I believe, and I found with the leaders that I've worked with throughout my career, that often, when trust is not present on a team, there is trust that is not present for each individual with themselves. Tim 18:05As we wrap up this retrospective, I want to finish on a couple of notes. Let's remember arrival isn't the end. It's a base camp, a place of safety along the journey. It's about trusting yourself, celebrating your growth and staying open to new possibilities. It's a revolution and an evolution. Here's a beautiful part of what Teresa Waddington brought in Episode 28.  Teresa Waddington 18:29We're gonna need that revolution. We're also gonna need the evolution, and we're gonna need them to come together, to really step change us into what is completely new. So, when I think about like from a leadership perspective, it's being open to change. It's looking for the holes in your argument. And I'll give you an example on my own leadership journey, I've always tried to say, What am I blind to? So, what are people saying about me that I should know in order to decide if I'm going to change anything about what I do, how I show up, how I build my skill sets, how I build my allegiances. Because if I don't know, it might feel comfortable. It might feel like I'm not, you know, exposed to negative opinions of myself. But if I do know, then I can make a choice, and to be comfortable enough to ask for the bad feedback, it requires a measure of worthiness, or belief in your own worthiness. And when I think about the people that I mentor and support, the ones that I want to see continue to drive forward and change the world, it's reinforcing their own core worthiness, while at the same time gathering feedback. Tim 19:39I want to give the last word to Aaron McConnell, my lifelong friend and the CEO of TransRockies. I feel that this story of his is very genuine and very real, and something that many of us can relate to because it's in the middle of hard work that these moments happen. I'm going to let Aaron wrap us up with this last story. Tim 20:02These are great events. You often talk about them as if they are summer camp for adults, right? And so people are out there, and they are having a blast, and they're doing what they love, and they're out in the sun, and they're out in nature, and they're sweating in all the right ways, and good food, good drink, good friends, campfires, the whole nine yards, and they must look at you and say, Wow. What a job to be able to do this for your entire career, right?  Aaron McConnell 20:38Well, there's definitely two sides to it. So we live double lives, I guess, and in this industry, because there is the times when we're in the field, basically, so when we're at an event. We're working on an event, we're with the athletes, and for the most part, that's really positive, you know, unless we're dealing with some kind of crisis that comes up, which does happen sometimes as well, but that's what we live for at events, or even when we're on a scouting trip or doing route planning or something out in the field, and that's where the glamorous side of the event promoter lifestyle is maybe a little bit true. I mean, yeah, sometimes we're trying to figure out where to put the porta potties or something. But you know, still, you know, being creative and hanging out with great people and really cool places. Tim 21:31Here's the thing about arriving: it's not the finish line; it's a feeling, a realization, and sometimes it's just a moment of clarity. It's never really over. And each time we reach a new understanding of ourselves, it allows us to open a door and then further explore our purpose and our impact until, eventually, we arrive again. As you reflect on your own journey, remember this. You're exactly where you need to be right now, whether you're at the start of your race, navigating switchbacks or midlife transitions or finding new ways to give back to others, know that each moment of arrival is a pivotal part of your story, and they're worth celebrating. Thank you for listening to this retrospective, and thank you for joining our community as always, keep leading, keep learning and keep arriving, and I'll see you in the next episode. Tim 22:26Thank you so much for listening to Sweet on Leadership. If you found today's podcast valuable, consider visiting our website and signing up for the companion newsletter. You can find the link in the show notes. If like us, you think it's important to bring new ideas and skills into the practice of leadership, please give us a positive rating and review on Apple podcasts. This helps us spread the word to other committed leaders, and you can spread the word too by sharing this with your friends, teams and colleagues. Thanks again for listening, and be sure to tune in in two weeks' time for another episode of Sweet on Leadership. In the meantime, I'm your host, Tim Sweet, encouraging you to keep on leading.

Joe Friel - The Triathlon Training Bible Join us for an inspiring episode featuring Joe Friel, renowned endurance coach and author of "The Triathlon Training Bible." With over three decades of experience in the sport, Joe shares his insights on effective training strategies, injury prevention, and the mental aspects of triathlon. We'll delve into his proven methodologies that have helped countless athletes reach their peak performance. Whether you're a beginner or a seasoned triathlete, Joe's expert advice will empower you to optimize your training regimen and achieve your racing goals. Tune in for valuable tips and stories that will motivate and elevate your triathlon journey! Episode Highlights: What is Your Training Intensity? Explore the importance of measuring intensity in your training regimen. Setting Training Zones: Learn how to define specific training zones for swimming, biking, and running. Intensity Distribution: Understand the significance of balancing training intensities for optimal performance. Lactate Acid Myth Buster: Joe debunks common misconceptions about lactate acid and its role in endurance sports. Using Math vs. Science on Fuel Switching: Dive into the concepts of Respiratory Exchange Ratio (RER) and breathing frequencies for effective fuel management. Retesting Protocols: Discover the benefits of retesting every three months to refine your training zones. Setting Zones Based on Science: Understand how to establish training zones based on fuel sources versus simple percentage calculations. VT1 and VT2 Explained: VT1: Ventilation rate increases at a faster rate than VO2, indicating a crossover point for fat and carbohydrate oxidation, with an RER of approximately 0.85 to 0.87. VT2: Occurs at an RER of 1.0, where glycogen/glucose becomes the primary fuel source, and CO2 output matches O2 intake. Tune in for expert insights that will enhance your triathlon training and performance! Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

Boost Gut Health, Vagal Tone, and Resilience Welcome to another episode of The Coach Debbie Potts Show! Today, we're diving into the fascinating connections between brain health, gut health, and the vagus nerve, and how you can optimize your health by strengthening these critical systems. If you've been exploring ways to enhance your HRV, digestion, and overall well-being, this episode is packed with actionable insights. Don't miss the special offer at the end to save on a tool that supports vagal nerve stimulation! Key Topics Covered in This Episode 1. The Vagus Nerve and Gut-Brain Connection The vagus nerve is the communication highway between the gut and the brain. How butyrate supports vagal nerve activation and strengthens vagal tone for: Better digestion. Reduced systemic inflammation. Enhanced mental health and emotional resilience. 2. Signs You May Need to Strengthen Your Gut-Vagus Connection Digestive issues (bloating, IBS, indigestion). Chronic stress, anxiety, or low HRV (heart rate variability). Low energy, brain fog, or mood swings. 3. Enhancing Vagal Tone for Better Resilience Breathing techniques, mindfulness, and cold exposure. Using innovative tools like the Neuvana Life device for transcutaneous vagus nerve stimulation (tVNS). Exclusive Discount on Neuvana Life Support your vagus nerve and improve vagal tone with the Neuvana Life device, which stimulates the vagus nerve through gentle electrical impulses via the ear.

In this episode, Coach Debbie Potts dives into a multi-faceted approach to improving metabolism and boosting fat-burning capacity. By exploring a combination of metabolic testing, personalized nutrition, exercise strategies, stress management, sleep optimization, and lifestyle habits like cold/heat exposure and light therapy, you can transform your energy use and performance. Coach Debbie shares insights from Bob Seebohar's Metabolic Efficiency Training (MET) protocols, covering how to personalize fueling, training, and lifestyle strategies for optimal fat utilization, endurance, and metabolic health. Key Topics: PNOE Metabolic Testing: Discover how PNOE testing analyzes your body's oxygen use and fat-burning efficiency, guiding you in creating a customized plan for improved fat oxidation and metabolic function. Nutritional Therapy for Metabolic Efficiency: Macronutrient Balance: Working with a nutritional therapist to balance proteins, fats, and carbs can encourage efficient fuel use, fat adaptation, and stable energy. Nutrient Timing: Learn the best times to consume carbs and fats based on activity level to optimize recovery and metabolic health. Supplements: Explore metabolism-supportive supplements like magnesium, omega-3s, and NAD+ precursors. Exercise Strategies: Aerobic Training: Understand how steady-state cardio in the “fat-burning zone” can maximize fat utilization. HIIT & Strength Training: Boost your metabolic rate and build lean muscle with HIIT and resistance training. Sleep Optimization: The importance of sleep quality for hormone balance, metabolism, and hunger regulation. Tips include maintaining a consistent schedule, reducing screen time, and creating an ideal sleep environment. Stress Management: Techniques like mindfulness, breathwork, and prioritizing recovery days can help control cortisol levels, reducing abdominal fat storage. Lifestyle Therapies: Cold & Heat Exposure: Enhance fat-burning and metabolism through cold exposure (e.g., ice baths) and sauna sessions to activate brown fat and boost heat shock proteins. Red Light Therapy & NAD+: Support cellular energy and inflammation reduction with near-infrared/red light and NAD+ therapy. Hormonal & Mitochondrial Health: Nutrients like CoQ10, alpha-lipoic acid, and NAD+ precursors can improve mitochondrial function, essential for energy and metabolic efficiency. Implementing Metabolic Efficiency Training (MET): Initial MEP Test: Determine the “fat-burning zone” intensity level for personalized training. Fueling & Training Adjustments: Using MET data, optimize carb and fat intake around different intensities and improve fat adaptation over time. Lifestyle Protocols: Manage stress and recovery to support metabolic health and long-term energy balance. Ask about our Seminar Opportunity: Join Coach Debbie Potts for a seminar on enhancing metabolic efficiency through tailored fueling, training, and lifestyle strategies. Learn how to create an individualized plan that leverages fat as a primary fuel source, maximizing endurance, resilience, and health. Read the blog post to learn more and send in questions:  https://debbiepotts.net/how-to-burn-more-fat/

Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things?  Let's dive into the vagal nerve a little more today with the Arianna from Dr. Arianne Missimer, DPT, RD, LDN, IFMCP, CSCS Founder | CEO | Author The Movement Paradigm is an integrative health center focusing on mindset, nutrition, and movement blending Eastern and Western philosophies, rooted in neuroscience, functional medicine, and movement science.  The Movement Paradigm offers holistic physical therapy and functional medicine to help you heal your body, transform your life, and thrive. Learn more www.themovementparadigm.com The Movement Paradigm App: https://keap.page/tp598/the-movement-...   / themovementparadigm     / movementparadigmintegrativehealth      / @themovementparadigm   https://themovementparadigm.com/servi... What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more.

In this episode, we delve into the fascinating world of metabolism—the intricate chemical processes that sustain life within our cells. Learn about the two primary components of metabolism: catabolism, which breaks down nutrients to release energy, and anabolism, the energy-requiring synthesis of complex molecules. We'll also explore the concept of metabolic health, highlighting its importance for optimal body function and disease prevention. Key aspects include stable blood sugar levels, healthy body composition, efficient energy utilization, cardiovascular health, and inflammation control. Discover how good metabolic health is linked to a reduced risk of chronic diseases like type 2 diabetes and cardiovascular issues. Finally, we discuss VO2 Max, a critical measure of cardiovascular fitness and longevity, which reflects the maximum amount of oxygen the body can utilize during intense exercise. Tune in to understand how metabolism and metabolic health play a crucial role in your overall well-being! Improving mitochondrial health is a key component of enhancing VO2 max, metabolic efficiency, and overall longevity. By engaging in regular exercise, adopting nutritional strategies, managing stress, and considering targeted supplementation, individuals can boost their mitochondrial function, leading to better energy production, reduced oxidative stress, and improved overall health outcomes. Healthy mitochondria support not only physical performance but also play a crucial role in reducing the risk of chronic diseases and promoting a longer, healthier life. PNOE is a portable metabolic analyzer that helps determine metabolism and metabolic health by measuring various physiological parameters at rest and during exercise. The device provides detailed insights into how the body uses oxygen, produces carbon dioxide, and utilizes different fuel sources (fats and carbohydrates) for energy.

In this episode, Coach Debbie Potts sits down with Serena to explore the growing Carnivore Diet movement. Together, they discuss what the carnivore diet entails, who might benefit from adopting a strict elimination diet, and how this lifestyle can help people struggling with carb addiction and overeating. If you've ever wondered whether the carnivore approach could be the key to improving your health, this episode is packed with practical insights and expert advice! Key Discussion Points on video and audio:  Hit subscribe on YouTube for new video alerts as https://youtu.be/axUytHVrZow?si=k7FTcBvQ_3acLF1_ What is the Carnivore Diet? Serena and Debbie break down the fundamentals of the carnivore diet, which focuses exclusively on animal-based foods like meat, fish, and animal fats. Learn how this diet eliminates plant-based foods to reduce inflammation, improve digestion, and support metabolic health. Who Needs a Strict Elimination Diet? Find out why the carnivore diet can be a powerful reset for people with autoimmune conditions, food sensitivities, or chronic digestive issues. Serena shares her personal experience and insights on how a simplified diet can uncover hidden food intolerances and lead to better overall health. How the Carnivore Diet Helps with Carb Addiction & Overeating Discover how the carnivore diet can be an effective solution for those struggling with carb addiction, emotional eating, and overeating. Serena and Debbie explain how removing carbohydrates from the diet stabilizes blood sugar levels, reduces cravings, and helps regulate appetite. Bio-Individuality: Is the Carnivore Diet Right for You? While the carnivore diet has numerous benefits, it's not for everyone. Debbie and Serena emphasize the importance of bio-individuality and personalized nutrition when considering any dietary changes. Follow Serena and learn more on: https://carnivorerevolution.wixsite.com/carnivore-revolution Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

Are you confused how to fuel and train to perform your best each day -as well as to be your best version of yourself in the future?? Peter Defty explain optimal fat metabolism and how VESPA can help improve fat oxidation. Fat loss vs. performance vs. longevity fitness plans  Matching fueling with training Intensity - zone 4/5 vs. zone 1/2 Fat oxidation- do we need carbs first to burn fat (fat metabolism) Learn more in my blog and audio podcast coming out soon: https://debbiepotts.net/optimal-fat-m... and watch our video here to see slides How does VESPA “work?” if it only contains 19 calories? Vespa is a metabolic catalyst (“Nature's Catalyst') which works with your natural fat burning physiology to enhance your ability to tap into YOUR virtually unlimited energy source: FAT. In other words, Vespa's 19 calories helps access the thousands of calories you are meant to burn aerobically. The key ingredient in Vespa is “Wasp Extract,” a naturally-occurring bio-active peptide derived from the Asian Giant Wasp. This allows this predatory wasp to fly 60-100 Kilometers per day, kill prey, and carry 1/3 of it's weight in a food ball back to the colony to feed to larvae, all done using “Fat for Fuel!” Because animal cells are remarkably similar across species the Japanese entomologists who made this discovery of nature, theorized this peptide would have a similar physiological response across species. Studies in Japan and Vespa's 23 year real world success at the highest levels of sport confirm this. Save on VESPA with our code COACHDEBBIEPOTTS upon checkout via link: https://vespapower.com/ Learn more about OFM: Optimal Fat Metabolism here: https://vespapower.com/what-is-ofm/ and https://ofm.io/ Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

Mitochondrial Health & Fat Metabolism In this episode, we dive into the critical role of mitochondrial health in metabolic efficiency, fat metabolism, and overall energy production. We explore how understanding your resting metabolic rate (RMR) and active metabolic rate (AMR) through PNOE testing can provide insights into how well your mitochondria are functioning, and how to optimize them for better fat burning and performance. Here's a breakdown: Key Topics: Mitochondrial Health & Energy Production Mitochondria are the powerhouse of cells, responsible for converting food and oxygen into energy (ATP). Poor mitochondrial function can lead to fatigue, impaired metabolism, and difficulty in losing fat. Understanding RMR & AMR with PNOE Resting Metabolic Rate (RMR): Reflects your body's energy expenditure at rest, and can indicate mitochondrial efficiency. Fat vs. Carb Utilization: Efficient mitochondria burn more fat at rest, improving metabolic flexibility. Low RMR can signal inefficient mitochondrial energy production. Active Metabolic Rate (AMR): Shows how your body meets increased energy demands during physical activity. Efficient mitochondria improve fat oxidation and oxygen utilization during exercise, enhancing performance. Key Metrics from PNOE Testing: VO2 Max: Higher mitochondrial efficiency leads to better oxygen uptake and a higher VO2 max, improving endurance. Respiratory Quotient (RQ): Indicates fuel usage (fat vs. carbs) during activity. Balanced RQ shows good metabolic flexibility. Peak Fat Burning Range: The exercise intensity where fat is the primary fuel source. Metabolic Crossover Point: When the body switches from burning fat to carbohydrates. Improving Mitochondrial Health Exercise: Incorporate Zone 2 training and HIIT to promote mitochondrial biogenesis (new mitochondria production) and improve metabolic flexibility. Nutrition: A diet rich in protein, healthy fats, and key nutrients (CoQ10, magnesium, B-vitamins) supports mitochondrial function. Functional Lab Tests: Organic Acids Test (OAT), nutrient deficiency testing, and oxidative stress markers can further reveal mitochondrial health. Zone 2 Training for Fat Metabolism Mitochondrial Benefits: Promotes new mitochondria, improving ATP production and efficiency. Fat Oxidation: Encourages the body to use fat as a primary fuel source during lower-intensity exercise, improving endurance and metabolic flexibility. Stabilized Blood Sugar Levels: Helps maintain stable glucose levels, reducing insulin spikes. PNOE Metabolism Testing: Offers detailed insights into how efficiently you use different fuel sources during exercise. Helps determine your peak fat-burning range and metabolic crossover point for better fat utilization. Consistency & Progression: Consistent training in Zone 2, alongside HIIT and resistance training, will enhance mitochondrial density and capacity over time, leading to better energy production, fat metabolism, and overall metabolic health. Optimizing mitochondrial health through personalized training and nutrition can significantly enhance fat metabolism, energy levels, and performance. PNOE testing provides a precise picture of how well your mitochondria are functioning and can guide you toward more effective training and nutrition strategies. Actionable Steps for Listeners: Consider a PNOE test to get a detailed view of your metabolic health. Incorporate more Zone 2 training into your routine to boost mitochondrial function and fat burning. Support mitochondrial health through targeted nutrition and possibly supplements like CoQ10 and magnesium. Be sure to subscribe and listen to upcoming episodes for more tips on improving your health and performance! https://debbiepotts.net/when-do-you-need-zone-two-and-why/  

Here is a little overview of Optimal Fat Metabolism (OFM) and Vespa before we release another episode with Peter Defty. Optimizing Fat Metabolism for Peak Performance with VESPA In this episode, we dive deep into the world of endurance performance and how athletes can unlock their body's full potential by shifting from carbohydrate dependence to fat as a primary fuel source. We explore the science and application of the Optimized Fat Metabolism (OFM) approach, with a special focus on VESPA, a groundbreaking natural supplement designed to enhance fat metabolism. Key Discussion Points: Fat as Fuel: Learn how OFM helps reset your body to efficiently burn fat, even at higher aerobic intensities, making fat the primary source of energy for endurance activities. Understand why humans naturally store large amounts of fat and how this abundant energy source can power your performance. Strategic Use of Carbohydrates: Discover how OFM incorporates carbs in a targeted way, using them only when needed for quick energy during high-intensity efforts. Find out how fat-adapted athletes can use smaller amounts of carbs more effectively to boost performance. What is VESPA? Uncover the science behind VESPA, a supplement based on the peptide from the Asian Mandarin wasp, which helps lock your body into a fat-burning state. Hear how VESPA aids athletes in optimizing fat metabolism for enhanced endurance, recovery, and overall performance. Health & Performance Benefits: Enhanced endurance: Tap into your large fat stores to sustain energy for long periods without “bonking.” Reduced GI issues: Avoid common stomach problems by relying on fat as fuel instead of heavy carb loads during races. Improved recovery: Learn how fat as an energy source creates less oxidative stress and inflammation, speeding up recovery times. Mental clarity: Keep your energy stable and maintain focus through long, challenging efforts. OFM vs. Ketogenic Diet: Understand the key differences between OFM and a strict ketogenic diet. Learn how OFM incorporates carbohydrates strategically to improve performance, rather than following a constant low-carb approach. The OFM Pyramid: Explore how the OFM Pyramid helps athletes customize their program based on individual needs and training goals, with the foundation being a fat-adapted metabolic state. Takeaways: Optimizing fat metabolism through OFM and VESPA can be a game changer for endurance athletes, helping you access your body's natural energy stores, recover faster, and improve performance without relying heavily on carbs. Learn how to become fat-adapted and fine-tune your carbohydrate intake based on your unique training demands. Save on VESPA with our code COACHDEBBIEPOTTS at checkout! Learn more https://youtu.be/hK3ByRixiwI?si=xqeR4SqTVEeuVHYJ

"Understanding Metabolism, Metabolic Health, and VO2 Max" In this episode, we dive into the fundamentals of metabolism, metabolic health, and the significance of VO2 Max for longevity and overall well-being. Here's a breakdown: What is Metabolism? Metabolism refers to the complex chemical processes that convert food into energy, build tissues, and eliminate waste. It consists of two main categories: Catabolism – Breaks down molecules to release energy. Anabolism – Builds complex molecules using energy. What is Metabolic Health? Metabolic health is about how well your body regulates energy use, including blood sugar, body composition, and cardiovascular health. Optimal metabolic health lowers the risk of chronic diseases such as type 2 diabetes and cardiovascular disease. VO2 Max and Longevity VO2 Max measures how much oxygen your body can use during intense exercise and is a key predictor of overall fitness and longevity. A higher VO2 Max: Reflects better cardiovascular health Reduces the risk of chronic diseases Enhances daily functional capacity Mitochondrial Health and VO2 Max Healthy mitochondria are essential for energy production and overall metabolic efficiency. Improving mitochondrial health through aerobic and resistance exercise, proper nutrition, and lifestyle strategies can boost VO2 Max, endurance, and long-term health. PNOE Metabolic Analyzer We also explore how the PNOE analyzer assesses metabolism by measuring VO2, fuel utilization, and respiratory efficiency, offering personalized insights to optimize training and improve metabolic health. Key Takeaways: Regular exercise improves metabolic health and VO2 Max. VO2 Max is a crucial indicator of fitness and longevity. Enhancing mitochondrial health supports energy efficiency and overall health. Tune in for more insights on how to optimize your metabolism and longevity through personalized strategies!  Schedule a discovery call with Coach Debbie to learn more solutions based on what YOU need and want!  Read more on https://debbiepotts.net/the-wholestic-method-approach-to-improving-how-we-age/

Are you feeling stuck with your current program - even when you feel that you are doing all the "right" things with your nutrition, exercise and lifestyle program? As we age, maintaining mitochondrial function and improving fatty acid oxidation is key to preventing fat accumulation, insulin resistance, and metabolic slowdown.  Through a combination of exercise, targeted nutrition, supplementation, and lifestyle strategies like cold exposure and heat therapy, we can enhance mitochondrial health, support fat metabolism, and promote overall metabolic resilience. What happens as we age and what can we do to change the outcome? How can you take ownership of your future self today? Read the entire RABBIT Hole blog notes on:   https://debbiepotts.net/are-you-feeling-stuck/

Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Strategies to Combat Anabolic Resistance: Higher Protein Intake: Aim for around 1.2 to 1.6 grams of protein per kilogram of body weight daily, with a focus on high-quality protein sources rich in leucine. Post-Exercise Nutrition: After resistance training, women in their reproductive years should consume around 20-35 grams of protein, while those in perimenopause and older should aim for 40-60 grams due to increased anabolic resistance. Resistance Training: Engage in regular, targeted resistance exercises, focusing on major muscle groups, to help counteract muscle loss. Protein Timing: Distribute protein intake evenly across meals to maximize muscle protein synthesis throughout the day. Read the rest on https://debbiepotts.net/what-is-anabolic-resistance/ What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??  Watch the video and hit subscribe for new downloads...https://youtu.be/Sw797je4ZXU?si=ZLwq7QkylB6Rph4d Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right".  Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again.  Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005  

Debbie Potts is a holistic health expert with over 25 years in the fitness and wellness industry. Starting as a competitive athlete and coach, she evolved into a recognized leader in holistic health. Her mission is to guide individuals in uncovering hidden stressors and optimizing their health through her "WHOLESTIC Method." This personalized approach focuses on addressing the unique needs of each person, aiming to treat the whole individual from the inside out. Debbie is also a podcast host, author, and speaker who uses her platform to inspire others to take control of their health. She runs “The Fit & Healthy Athlete Podcast” and has authored books like Life Is Not a Race and The WHOLESTIC Method Manual & Workbook. Debbie combines her extensive certifications and experience to coach individuals in restoring vitality, addressing "METABOLIC CHAOS®," and thriving as they age. Through her career, Debbie has operated a fitness studio, offered personalized coaching programs, and specialized in areas like metabolic efficiency and functional nutrition. She takes a “health detective” approach, identifying the root causes of health challenges while empowering people to embrace a balanced, resilient lifestyle. Her website, www.debbiepotts.net, offers more insights into her transformative health strategies. Welcome to the show and stay tuned for the new fall season starting in September with weekly guest interviews released every Tuesday. Today's rabbit hole conversation included blogs and articles as: https://gundrymd.com/dr-gundry-diet-food-list/ https://shawnwells.com/2020/07/02/your-guide-to-lectins-phytates-oxalates/ https://debbiepotts.net/what-are-plant-toxins/ https://debbiepotts.net/plant-based-protein-vs-animal-based-protein-powders/ https://debbiepotts.net/not-all-protein-is-equal/ https://bradkearns.com/2022/10/20/the-new-carnivore-scores-chart/ https://www.nutritionwithjudy.com/carnivore-diet-gut-health https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425030/    

A new season is about to begin ...with a new name to help you learn how to be fit and healthy from the inside out with The WHOLESTIC Method approach with your host Coach Debbie Potts. Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things?  Who is Coach Debbie Potts? Learn about my purpose and mission... Video - and hit subscirbe as the interview arrive here first! https://youtu.be/UQ8k1Wigw8M?si=PoQQfZ31HZ76OoLO https://debbiepotts.net/who-is-debbie-potts/ Learn about my upcoming September Challenge 30 days with 30 people! https://debbiepotts.net/the-wholestic-method-30-day-fat-loss/ Learn about Lumen and our code https://www.lumen.me/shop?discount=B2BPWM  https://debbiepotts.net/how-to-use-the-lumen-to-determine-your-fueling-exercise-plan/ Learn new tips to improve the aging process https://debbiepotts.net/tips-to-improve-the-aging-process/ What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/    

In this episode of The Best You Podcast, we sit down with Debbie Potts, a seasoned athlete and expert in heart rate zone training. Debbie shares her extensive knowledge on how to optimize your workouts for fat loss, improve your speed, and achieve a faster half marathon time. We delve into the specifics of heart rate zones, discuss ideal rest periods after running intervals, and explore the best post-run nutrition strategies.Key Takeaways:●      Fat Loss: Discover which heart rate zone is most effective for burning fat.●      Speed Improvement: Learn how to train to enhance your speed.●      Half Marathon Tips: Get strategies for running a faster half marathon.●      Interval Training: Understand the ideal rest periods after running intervals of 20 sec, 60 sec, and 5 minutes.●      Post-Run Nutrition: Find out what to eat after a long run and how quickly to consume it for optimal recovery.Debbie Potts brings her wealth of experience as a top age group triathlete, 15-time Ironman finisher, and multiple Boston Marathon qualifier to this insightful conversation. Her personal journey through METABOLIC CHAOS® offers valuable lessons for anyone looking to train smarter and healthier.Don't miss this episode filled with actionable tips and expert advice. Tune in to get closer to your Best You!Topics Discussed:Heart Rate Zone Training 4:36How to Get the Most Out of Cardio 18:08Fueling Before and After Training 35:58Fueling Your Body Regularly 39:24Links:www.debbiepotts.netThe Fit & Healthy Athlete Podcast: https://debbiepotts.net/fit-and-healthy-athlete-podcast/ How Much Zone 2 vs. HIIT vs. Strength Training should you do:https://youtu.be/Yf4bHJeOdog?si=N8LyL7UPQzYU7WU1 Strategic Carb Timing for Endurance Athletes: https://youtu.be/LbqBbafw98M?si=Nla1nyALUIm2F8UPLearn more about Nick and Best You at www.nickcarrier.comTry the 1-Week FREE Trial of the 10-Week Transformation at: www.nickcarrier.com/freetrial

Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Perhaps you are not eating right your metabolic type or training right for your hormones? How is your gut health? Microbiome? Metabolic health markers? Watch our video here - plus hit subscribe as we move to doing more video weekly Tune in to the latest episode of Debbie Potts' Low Carb Athlete Podcast as she sits down with the insightful Stephanie Holbrook, founder of stephanieholbrook.com. Together, they delve into various topics that will pique your interest. From the secrets to optimizing athletic performance on a low-carb diet and as an endurance athlete, Debbie and Stephanie leave no stone unturned. Join them as they answer burning questions about sustainable weight loss, the role of mindset in achieving fitness goals, and how to navigate the world of health and wellness confidently. Whether you're a seasoned athlete or just starting your fitness journey, this episode is packed with valuable insights that will leave you feeling empowered and motivated. Tune in now and take your fitness and nutrition knowledge to the next level! You can find Coach Stephanie Website https://stephanieholbrook.com/ Facebook https://www.facebook.com/coachstepholbrook/ Twitter:https://twitter.com/sholbk References & Resources: https://stephanieholbrook.com/keto-for-endurance/#strategic-carb-intake-within-keto-diets-for-optimal-performance https://ofm.io/rethinking-carbohydrates-a-deep-dive-into-inflammation-insulin-and-womens-health/ https://debbiepotts.net/do-you-struggle-with-chronic-inflammation/ https://debbiepotts.net/fit-and-healthy-from-the-inside-out/. https://debbiepotts.net/what-is-oxidative-stress/ https://philmaffetone.com/180-formula/ What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more.

I wanted to repost/resahre this episode with Whitney on the Wheat Zoomer test results for me as I find this lab test so helpful to use in our health investigation process along with a gut test, hormone DUTCH test, food sensitivities and blood chemistry assessment.  We need to look at the WHOLE picture and collect clues to put the missing pieces of the puzzle back together to restore our vitality and homeostasis.  The body has its own amazing innate intelligence but sometimes we need to investigate what is throwing us out of balance and creating dysfunction.  Chronic stressors accumulate and lead to dys-function so we need to address the external and HIIDEN internal sources of CHRONIC stress that impact the WHOLE you - and may hold you back from living your best life.  Do you want to feel, look and move your best in life as you age? Watch the video on my Wheat Zoomer test a few years ago to understand the report: Wheat Zoomer Video with Whitney Morgan Let's investigate what is off balance in your body if you want to be a health optimizer! The Wheat Zoomer panel assesses sensitivity to wheat, autoimmune disease, and intestinal barrier stability. If you suspect you have wheat sensitivity, multiple food sensitivities, intestinal permeability, autoimmune disorders, or chronic inflammation, you may benefit from this panel. Do you struggle with these symptoms? •Gastrointestinal inflammation   •Excessive fatigue after meals   •Joint pains  •Lack of concentration/Brain fog  •Diarrhea  •Bloating sensation  •Gas (of any kind)  •Nausea  •Headaches, including migraines  •Neurological symptoms (memory loss, balance problems, numbness, tingling, anxiety)  •Eczema or psoriasis  •Low vitamin D status   One out of seven Americans is at least somewhat sensitive to wheat-   Wheat sensitivity can/may contribute to leaky gut, autoimmune disease (Celiac), and neurological symptoms Wheat sensitivity may damage the intestinal lining, causing further inflammation Chronic inflammation is associated with serious diseases, including heart disease, diabetes, cancer, arthritis, Crohn's disease, and ulcerative colitis Uncovering wheat sensitivities is an easy and critical step in developing a nutritional plan to reduce inflammation and prevent disease   Let's test and not guess what is going own under your hood!   Schedule a free discovery call with Coach Debbie Potts via www.debbiepotts.net 

Today we review articles on HOW you can improve your VO2 Max.  Ideally you have had your VO2 Max tested and established your CURRENT heart rate training zones, as with me in North San Diego, or estimate your current level...then you need a personalized program on HOW you need to fuel and train to perform your best today- and for your FUTURE self. Are you on a mission to improve the aging process? Let's improve our quality of life now to live a longer, better life. That isn't just about focusing on your VO2 Max but more of a holistic approach - that I call THE WHOLESTIC METHOD. What is your metabolic health markers? What is your muscle health?  Lean body mass vs. fat mass? What is your heart rate training zone range now? Learn more on my website blog and services here: https://debbiepotts.net/determine-your-v02-max-to-predict-your-longevity/ https://debbiepotts.net/zone-2-or-sprints/ https://debbiepotts.net/how-pnoe-metabolic-active-test-determines-your-zones/   Here are the links to the articles discussed today: https://marathonhandbook.com/whats-a-good-vo2-max/#6-workouts-to-improve-your-vo2-max https://modernmedlife.com/blog/vo2-max-longevity-where-to-get-it https://marathonhandbook.com/how-to-increase-vo2-max/ https://csfjournal.com/volume-4-issue-2/2021/10/20/the-genetics-of-vo2-what-is-the-impact-of-endurance-genes-on-vo2-max-in-athletes https://www.garmin.com/en-US/blog/fitness/whats-a-good-vo2-max-for-me/ https://www.healthline.com/health/exercise-fitness/how-to-improve-vo2-max#supplements https://www.runnersworld.com/news/a32448565/cardio-fitness-level-vo2-max-lifespan-study/ https://www.runnersworld.com/training/a20857778/what-really-determines-your-vo2-max/ What rabbit hole do you want to go down next week? Coach Debbie Potts www.debbiepotts.net 

Are you an ambitious, high performer on a mission to improve the aging process?  Do you struggle to get the desired results even when doing all the "right" things?   Today I catch up with Luis- the cofounder of Keto Gains and LMNT.   How to get stronger and improve muscle health for longevity -metabolic health? The role of insulin in strength training and nutrition - its not a bad hormone! Nutrient timing for improve muscle strength, power, speed and recovery - for men and women as we age Is Nutritional Ketosis a goal for fit and active individual? Is fasting necessary for cell autophagy and muscle health + metabolic health for longevity? Changes in the industry? Find Luis on social media... @ketogains @darthluiggi @drinkLMNT What about your goals for this year??  What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle??   Watch our video here and be sure to hit subscribe https://youtu.be/McwcW_bflig?si=34urDc3y55k9gKAZ

What is your VO2 Max?   VO2 max is a valuable indicator of cardiovascular health because it reflects the efficiency of the cardiovascular system in delivering oxygen to working muscles during exercise. The cardiovascular system includes the heart, blood vessels, and blood, and its primary function is to transport oxygen and nutrients to tissues while removing waste products. Here's how VO2 max is linked to cardiovascular health: Heart Efficiency: VO2 max is influenced by the efficiency of the heart in pumping blood. During exercise, the heart pumps oxygenated blood to the muscles at an increased rate. A higher VO2 max suggests that the heart is capable of pumping a larger volume of blood per minute, ensuring an adequate supply of oxygen to meet the demands of physical activity. Stroke Volume: VO2 max is closely related to stroke volume, which is the amount of blood ejected from the left ventricle of the heart with each beat. A well-conditioned cardiovascular system, as indicated by a higher VO2 max, often corresponds to an increased stroke volume. This means that the heart can pump more blood with each contraction, leading to better oxygen delivery to the muscles. Capillary Density: An efficient cardiovascular system is also associated with an optimal capillary network in muscles. Capillaries are tiny blood vessels that facilitate the exchange of oxygen and nutrients with muscle tissues. Regular aerobic exercise, which contributes to a higher VO2 max, promotes the development of a dense capillary network, enhancing oxygen delivery to working muscles. Blood Volume and Oxygen-Carrying Capacity: Physical training, especially aerobic exercise, can increase blood volume and the oxygen-carrying capacity of the blood. This is beneficial for overall cardiovascular health and contributes to the ability to transport more oxygen to tissues, as reflected in a higher VO2 max. Mitochondrial Density: The cardiovascular system works in conjunction with the respiratory and muscular systems to support aerobic metabolism. A higher VO2 max is associated with an increased number and efficiency of mitochondria in muscle cells. Mitochondria are the energy-producing organelles in cells, and their presence and function are vital for sustained aerobic activity. In summary, VO2 max is a comprehensive measure that reflects the integrated functioning of the cardiovascular system during exercise. A higher VO2 max suggests better cardiovascular efficiency, which is associated with a reduced risk of cardiovascular diseases, improved aerobic endurance, and overall better cardiovascular health. https://debbiepotts.net/what-is-vo2-max/ https://debbiepotts.net/how-pnoe-metabolic-active-test-determines-your-zones/ https://debbiepotts.net/how-do-you-test-your-metabolism-at-rest-during-exercise/ https://debbiepotts.net/stop-guessing-how-to-fuel-train-perform-to-be-your-best-self/

What Fuel Source Are YOU using in your training? Test and not guess what YOUR current training zones are for various benefits and identify your limitors - what is holding you back from performing your best? UEL SOURCES BY ZONE AND TRAINING TYPE Free Fatty Acid – ZI – Recovery Aerobic Glycolysis – Z2 – LSD/Cardio Anaerobic Glycolysis – Z3 – Tempo/Long Intervals Lactate/Phosphorylation – Z4 – Medium Intervals ATP-PC/CrP – Z5 – Short Intervals The breakdown of fuel sources by zone and training type refers to the utilization of different energy systems during various intensity levels of exercise. Different zones correspond to specific heart rate or intensity ranges, and each zone primarily relies on specific fuel sources. Contact Coach Debbie Potts for PNOE Metabolism & Breathe Testing + Analysis on www.debbiepotts.net/pnoe  https://debbiepotts.net/what-fuel-are-you-using-in-your-workout/

 Today I finally get to nerd out on SALT with Darryl Bosshardt of Redmond's Real Salt since I use their salt in and on my foods daily plus trying to brine olives (first timers) in their real salt!   What is your interest in SALT!? "I love talking about salt because it is one thing that it so often overlooked and misunderstood, yet is one of the key elements for life. In terms of importance, salt is right at the top of the list behind oxygen and water - but is so often mistakenly demonized by those that just don't understand its essential role. And when it comes to any diet, keto, fasting, clean eating, cleansing, fermenting foods, etc - salt plays such an important factor."   Some of our Real Salt Questions: •       Is salt really bad for me? Should I try to eliminate sodium from my diet? •       I have heard that "sea salt" is better for me, is that true? •       What are differences in "sea salt" and other salts like the “pink”, “red” and “back” salts? •       What should I look for and what questions should I ask when trying to find a Natural Salt? •       What about "salt substitutes"? •       I know iodine is good for us, even essential, but what about Iodized Salt? Is Iodized salt a good source of Iodine? •       How is salt generally produced? How is Real Salt produced? •       How did "Real Salt" get started? •       If the right kind of salt is really good for me, how much should I try to get per day? •       Are there other products like “Real Salt” that Redmond has? •       What are some great salt resource books for those that would like to read a little about natural salts?

Several factors can contribute to a slowdown in metabolism, which is the process by which your body converts food and drink into energy. Here are some factors that may impact metabolism: Age: Metabolism tends to naturally slow down with age. This is partly due to a decrease in muscle mass and an increase in fat mass. Muscle Mass: Muscle tissue burns more calories at rest than fat tissue. Therefore, a decrease in muscle mass, which can occur with age or due to inactivity, can lead to a reduction in metabolism. Gender: Generally, men tend to have a higher metabolism than women because they often have a higher percentage of muscle mass. Hormones: Hormonal changes, such as those that occur during menopause, can affect metabolism. Conditions such as hypothyroidism (an underactive thyroid) can also slow down metabolism. Diet: Extreme or prolonged calorie restriction can signal to the body that it needs to conserve energy, leading to a decrease in metabolism. This is often referred to as "starvation mode." Physical Activity: Lack of physical activity can contribute to a slower metabolism. Regular exercise helps maintain muscle mass and can boost metabolic rate. Genetics: Some people may be genetically predisposed to have a slower or faster metabolism. Sleep: Lack of sleep or poor-quality sleep can affect hormones that regulate hunger and appetite, potentially leading to weight gain and a slower metabolism. Stress: Chronic stress can influence metabolism through hormonal changes, such as an increase in cortisol levels, which can affect weight and metabolism. Dehydration: Water is essential for many metabolic processes. Dehydration can potentially slow down these processes. Read the rest here https://debbiepotts.net/how-can-we-improve-our-metabolism-as-we-age/ Watch the part two video here https://youtu.be/OKGyFd39sUs

Dr. Emily Werner is my guest on the show today to talk about mitochondria health! Dr. Emily is a sport dietitian currently working in the NBA as Team Dietitian for the Philadelphia 76ers. Additionally. She is a consultant for Timeline Nutrition, a longevity and health brand that is focused on optimizing mitochondrial health. It is her mission as a practitioner and person to promote healthful practices using nutrition and exercise as tools for longevity. "Healthy cells rely on a powerful recycling process: A process called mitophagy cleans up defective mitochondria and allows the mitochondria to repair themselves and improve their performance. This recycling and cleansing mechanism is proven to provide valuable health benefits." 1. Fission: Mitochondria are broken down into smaller fragments and any that are damaged are separated so that they can be targeted by mitophagy. 2. Mitophagy: Born out of a decade of rigorous scientific research and discovery, we have unlocked the bioactive properties of the pomegranate to develop Mitopure, a proprietary highly pure Urolithin A. 3. Biogenesis: A process that takes place when new healthy mitochondria are regenerated by our cells and then fused with existing healthy ones. https://www.timelinenutrition.com/sci... Save with our code LOWCARBATHLETE upon checkout!   Mitochondria are double-membraned organelles found in the cells of most living organisms, and they play a crucial role in various aspects of aging, performance, energy production, and body composition.  Here's a breakdown of their role in these areas and strategies to enhance mitochondrial function: Aging: Mitochondrial dysfunction is a hallmark of the aging process. Over time, mitochondria can accumulate damage due to oxidative stress, mutations in their DNA, and inefficient quality control mechanisms. This damage can lead to decreased energy production and increased production of reactive oxygen species (ROS), which can contribute to cellular damage and aging. Strategies to address this include: Antioxidant-rich diets: Consuming foods high in antioxidants like fruits, vegetables, and certain supplements can help reduce oxidative stress on mitochondria. Caloric restriction: Reducing calorie intake while maintaining essential nutrients can extend lifespan and enhance mitochondrial function. Exercise: Regular physical activity can improve mitochondrial health and slow down the aging process. Performance: Mitochondria are essential for energy production, which is crucial for physical performance. Enhanced mitochondrial function can lead to increased endurance, strength, and overall athletic performance. Let's Learn more from our guest today- Dr. Emily Werner of Timeline Nutrition. Video conversation with Dr. Emily Werner on Mitochondrial Health

Are you struggling with unexplained weight gain, chronic fatigue, poor sleep and recovery? You don't need to suffer - but let's adjust and course correct your nutrition, exercise and lifestyle program to improve the aging process!   Lift weights- resistance training with heavy weights (after build a foundation) + add in HIIT or SIT intervals Prioritize protein based (animal based ideally!) 30-50g protein per meal plus more via Essential Amino Acids The Lyon Protocol by Dr. Gabrielle Lyon uses the formula 1g protein per 1 lb of IDEAL body weight but at least get 100g protein per day in doses every 3-4 hours. Manage stress and priotize quality sleep The WHOLESTIC Method Approach to improve the aging process- learn more on www.debbiepotts.net  Supplement as needed with my favorite products - using code LOWCARBATHLETE LMNT  Paleo Valley Kion  More notes on my blog posts https://debbiepotts.net/how-to-get-stronger-as-you-age-up/

Dr. Carla Digirolamo High-performing/active women often get lost in mainstream medicine because research that drives recommendations often comes from sedentary individuals.   They are equally lost in the fitness industry because most of what we know about physical performance comes from studies of males. My mission is to bridge the gap and help high-performing/active women thrive and perform through every stage of their lives Her expertise as a reproductive endocrinologist is women's hormones through every life stage and as a CrossFit trainer / certified nutrition coach / lifelong recreational athlete.  She is the sole author of the Menopause Health and Fitness Specialist Course given through MedFit Education Foundation, She is one of 5 experts who contributed to Strong by Feisty Media, which is a strength training course for women, by women for all stages of female life and all fitness levels. Blogs & Links: Athletic Aging, Performance Edge @dr_carla_d (Instagram) https://www.facebook.com/carla.digirolamo.14/ (Facebook) https://www.linkedin.com/in/carla-digirolamo-0109b8103/ (Linked In) Website: https://www.drcarlad.com/

In this episode Coach Debbie Potts dives into more reserach on improving body composition by focusing improving your metabolism and metabolic health. ·       You have undoubtedly heard of the term metabolism. ·       Although most people don't know what it means, it is often the culprit for failed weight loss attempts or general inability to achieve a fitness goal. ·       This episode  explains what metabolism is, why it's important to maintain it at high levels, and what can cause it to decline.    What is metabolism? ·       Metabolism includes all biological processes that convert fuel from nutrients like fats and carbohydrates into the energy our body needs to survive. ·       This energy is what we refer to as calories. ·       In simple terms, it's the process through which we burn calories. ·       It is the most vital biological process since it provides a constant supply of the energy needed to power your body movements and all functions keeping you alive such as breathing, blood circulation, cell growth, muscle reparation, etc. ·       Metabolism differs significantly from one person to another because of age, genetics, exercise habits, nutrition preferences, medication, etc.   Why it's important to have a high metabolism.  ·       A high metabolism means your body burns more calories than the average person with the same age, weight, height, and gender. ·       Conversely, having a slow metabolism means you are burning fewer calories than the norm. ·       Since weight loss requires a caloric deficit, the state when you eat fewer calories than you burn, having a high metabolism is the most powerful protection against obesity. https://debbiepotts.net/get-stronger-as-you-get-older/ https://debbiepotts.net/how-to-get-stronger-as-you-age-up/ https://debbiepotts.net/are-you-metabolically-healthy/  

How does a Functional Health Practitioner analyze a Comprehensive Blood Chemistry Panel? A functional comprehensive blood chemistry assessment and analysis, often referred to as functional blood chemistry analysis or functional blood testing, is a type of medical evaluation that goes beyond the standard blood tests performed in a routine medical check-up. It is typically conducted by healthcare professionals who specialize in functional or integrative medicine. The goal of this assessment is to gain a more detailed and holistic understanding of a patient's health, with a focus on identifying underlying imbalances and potential contributing factors to various health conditions. Here are the key components of a functional comprehensive blood chemistry assessment and analysis: Comprehensive Blood Panel: This typically includes a wider range of blood markers than a standard blood test. It may cover markers for blood sugar (glucose and HbA1c), lipid profile (cholesterol and triglycerides), liver function, kidney function, electrolytes, and more. Advanced Biomarkers: Functional blood testing often includes markers that may not be part of routine blood tests. Examples include markers for inflammation (e.g., C-reactive protein or CRP), oxidative stress, nutrient levels, hormonal imbalances, and markers related to thyroid function. Nutrient and Vitamin Levels: Assessment of various vitamins and minerals in the blood, such as vitamin D, vitamin B12, folate, and iron, to determine if any deficiencies or imbalances are present. Hormonal Analysis: Testing hormones such as thyroid hormones, sex hormones (estrogen, progesterone, testosterone), adrenal hormones (cortisol and DHEA), and insulin. Metabolic Markers: Assessing markers related to metabolism, including insulin sensitivity, markers for metabolic syndrome, and cholesterol particle size. Digestive Function: Evaluating markers related to gastrointestinal health, such as markers for malabsorption and inflammation in the gut. Inflammatory Markers: Assessing markers for chronic inflammation, which can be linked to various health conditions. Autoimmune Markers: Detecting markers associated with autoimmune conditions, such as antibodies against specific tissues or organs. Toxicity and Detoxification: Assessing markers for the presence of toxins or heavy metals in the body and the effectiveness of detoxification pathways. Functional Analysis: Interpreting these results in the context of the patient's health and symptoms, looking for patterns and imbalances that may not be evident in a standard blood test. The functional comprehensive blood chemistry assessment and analysis aims to provide a more personalized and holistic understanding of a patient's health, with an emphasis on identifying underlying causes of health issues rather than merely addressing symptoms. This approach allows for a more tailored and preventive approach to healthcare, helping patients make informed decisions about their diet, lifestyle, and potential interventions to optimize their health and well-being. It is often used in integrative and functional medicine practices to address chronic health issues and support overall wellness. https://debbiepotts.net/what-is-a-functional-wellness-health-practitioner/ https://ownyourlabs.com/ https://www.ultalabtests.com/partners/debbiepottscoaching Are you ready to take ownership of how you want to show up each day to live your best life in your second half of your life? I will be honest, functional lab testing, hiring a "health investigator" and coach is not cheap but if you want to make an investment in your future self -as putting money in your 401k each paycheck to improve the quality of your life- to live a long, healthy and happy life then you would make the effort to save money to invest in your health. If you are motivated and driven to live your best life as you age and thrive each day - then you can schedule a free discovery call with me to learn more about my "Health Investigation" Gold Package or my VIP comprehensive package.  My packages are six months as we want to achieve your goals and create success- which takes time, course correction and consistency.

Today I asked Daniel Crumback of Strategic Health Performance to help clear up some confusion on how to improve longevity as with VO2Max testing, Zone 2 LSD and Zone 5 interval training. Topics we discuss include...and much more to dive into! What health and fitness markers impact our aging process- longevity? What is longevity? How do we measure longevity? Metabolic health markers? How can we learn what WE need personally to improve our aging process? Which lab tests and fitness tests can help predict our longevity or aging VO2 Max- why we need to test it to figure out personalized program to improve longevity (time in zones) What if you are afraid of testing VO2 Max - going to max if non-exerciser? Tips? What are other factors that impact our longevity? Find Daniel at Strategic Health and Performance which is an expert consultancy service specializing in identifying and eliminating physiological and physical limitations. "I work with medical and health professionals, technical and performance coaches, as well as individuals to improve health, function, and performance in all populations from those with medical conditions (e.g., metabolic syndrome, diabetes, obesity, or respiratory conditions) to the elite and professional athlete. Let me help you achieve better health, function and performance effectively and efficiently." https://strategichealthperformance.com/ What is longevity to you? 

How can you RECREATE yourself today to improve your FUTURE SELF? Coach Debbie Potts is a transformative figure in the world of personal development and wellness, and she possesses a unique ability to empower individuals to shape their future selves by re-creating their present selves. With a deep understanding of holistic health and personal growth, Coach Debbie Potts provides the essential tools, guidance, and support necessary for individuals to embark on a journey of self-transformation. Debbie's coaching approach is founded on the belief that our future selves are not determined by our past experiences but rather by the choices we make in the present moment. She recognizes that every person is unique, with their own set of goals, challenges, and aspirations. As a result, her coaching style is highly individualized, tailoring her strategies to each client's specific needs. One of the key elements of Coach Debbie Potts' approach is the understanding that true transformation encompasses physical, mental, and emotional aspects. She places a strong emphasis on a holistic view of health and well-being, advocating for the importance of nutrition, exercise, mindset, and lifestyle. By addressing these multiple dimensions, she guides clients towards comprehensive self-improvement. Debbie's guidance goes beyond mere fitness or diet plans; it's a deeper exploration of what it means to live a fulfilling life. She assists individuals in setting realistic and inspiring goals, breaking them down into manageable steps, and providing the support and accountability needed to reach those goals. She encourages her clients to understand their values and beliefs, helping them align their actions with their innermost desires. Moreover, Coach Debbie Potts is a master at helping individuals overcome obstacles and setbacks. She acknowledges that setbacks are a natural part of any transformative journey, and she equips her clients with the tools to navigate challenges, adapt to change, and stay motivated through adversity. Debbie's powerful coaching not only helps people transform their bodies but also redefines their self-image and self-belief. She fosters a sense of self-empowerment, teaching her clients that they have the agency to become the person they aspire to be. In summary, Coach Debbie Potts is a dynamic and compassionate guide who can help individuals envision, plan, and create their future selves by transforming their current selves. Her holistic approach, individualized coaching, and unwavering support provide the framework for personal growth and self-improvement. With Coach Debbie Potts by your side, you'll gain the tools and motivation to embark on a journey of self-reinvention and realize your full potential. https://debbiepotts.net/test-and-not-guess-how-to-create-your-future-self-today/

Metabolic flexibility is the ability of an individual's metabolism to adapt and switch between different energy sources (primarily carbohydrates and fats) in response to changing energy demands and nutritional availability. A metabolically flexible person can efficiently utilize both carbohydrates and fats for energy, shifting between them as needed.  This flexibility is essential for overall health, optimal physical performance, and effective weight management. PNOE's Resting and Active Metabolism tests, combined with other measurements, can provide insights into an individual's metabolic flexibility or inflexibility. https://debbiepotts.net/why-not-get-a-personalized-coaching-program/

I finally sit down and chat with Dave Feldman after hanging out with him for a week on the Low Carb Cruise this past June! Dave is a senior software engineer and entrepreneur who became obsessed with understanding Lipidology after seeing his cholesterol climb substantially on a low carb diet. Watch the video here and share https://youtu.be/mC07vBNXICw He has since performed a series of experiments around this phenomenon, published several papers on its mechanisms and phenotype, and is currently conducting a clinical study out of UCLA through his newly formed public charity, the Citizen Science Foundation." We dive into Cholesterol and Keto Carnivore. What is cholesterol and how does the body use it? What happens to cholesterol levels for those going on a low carb diet? What research is underway to study this phenomenon? Where will Dave be speaking next? Its hard to keep up with him... "I'm speaking at Hard to Kill Summit, Keto Orlando Summit, and Symposium for Metabolic Health this month and next. I'm currently conducting the LMHR study out of UCLA We're shooting a documentary around the research and the unlikely story of how it came to become a reality" Find him on social: Twitter: @realDaveFeldman YouTube: youtube.com/@realdavefeldman Instagram: instagram.com/realdavefeldman Save with our code LOWCARBATHLETE when you use https://ownyourlabs.com/ Are you an aging athlete and on a mission as myself to improve the aging process? There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood by looking at the WHOLE picture and put a personalized program together for the unique YOU! Learn how to BURN FAT, Optimize HEALTH and improve your PERFORMANCE with "The WHOLESTIC Method" coaching program. Coach Debbie Potts interviews guests to discuss tricks and tips to transform the WHOLE you from the inside out to be fit and healthy on the inside and out while you improve fat loss, performance and longevity! Self love is self care. Let's strive to thrive and not survive the day...its your choice. Train for your races this year but learn how to train the FUTURE you 20-30-40 years from now as a fit and healthy athlete!

Muscle protein synthesis (MPS) is the process by which your body builds new muscle proteins. It is a crucial component of muscle growth and repair, particularly in response to activities like resistance training (weightlifting) or other forms of exercise that create muscle damage. The overall goal of muscle protein synthesis is to create a positive protein balance in your muscles, where the rate of protein synthesis exceeds the rate of protein degradation, resulting in muscle growth and repair. Leucine is an essential amino acid, which means that your body cannot produce it on its own and must obtain it from dietary sources. Leucine plays a significant role in stimulating muscle protein synthesis, especially after a workout. Here's how leucine comes into play to stimulate MPS post-workout: Activation of mTOR Pathway: Leucine is known to activate a key signaling pathway in muscle cells called the mTOR (mammalian target of rapamycin) pathway. When leucine levels in the blood increase, mTOR signaling is triggered. mTOR is a central regulator of cell growth, including muscle cells, and it plays a pivotal role in initiating the process of muscle protein synthesis. Initiation of Translation: Within muscle cells, mTOR activation helps initiate the translation phase of protein synthesis. During this phase, the genetic information stored in your DNA is used to build new proteins. Leucine's role in activating mTOR is critical for this translation process, as it helps to increase the assembly of ribosomes and other components necessary for protein production. Enhanced Muscle Protein Synthesis: The activation of mTOR and the subsequent translation phase triggered by leucine lead to an increase in the production of new muscle proteins. This is especially important after resistance exercise because the muscle cells are in a state of heightened sensitivity to the anabolic (muscle-building) effects of leucine. It's worth noting that while leucine is essential for stimulating muscle protein synthesis, it is not the only factor at play. Amino acids from protein sources, as well as other nutrients and hormones, also contribute to the overall MPS process. Consuming a balanced diet with adequate protein and leucine content, along with proper post-workout nutrition, is essential for optimizing muscle growth and recovery. To maximize muscle protein synthesis post-workout, many athletes and bodybuilders consume protein-rich meals or supplements that provide a sufficient amount of leucine, typically within the range of 2-3 grams of leucine per meal or shake, as part of their post-exercise nutrition strategy. This can help ensure that your muscles have the necessary building blocks to repair and grow after intense physical activity. Learn more hereTraining the Female Athlete

I WANT TO HELP EDUCATE AND MOTIVATE EVERY ATHLETE WHO ASPIRES TO BECOME THEIR GREATEST SELF. -ROBERT ORION SIKES Do you know about KETO SAVAGE founder Robert?? What is his story? "Prior to finding keto, I had followed a traditional, "bro-dieting" approach to my nutrition. I would eat every 2 or 3 hours on the clock and I would count my calories and my macros to the gram. I followed this protocol for the first 5 years of my bodybuilding career. I experienced "success" in the sport in the sense of building muscle and being able to get incredibly lean for a competition but that success was short-lived and it was far from sustainable. I developed serious eating disorders and had a terrible relationship with food. Hormones would take a drastic nose dive with every prep I went through and mental clarity was all but lost. I was the poster boy example of a stereotypical bodybuilder…. Chicken and rice at every meal. Disordered eating. Zombie mode towards the latter half of my prep. Massive drops in strength and stamina. Zero sex drive. Unhealthy surges in body fat post-show followed by the negative cycle all over again. I was definitely not the ideal picture of health and I had no idea where to turn. How did Robert get into Keto? "In 2014 I started dabbling with "Carb-Backloading". A dieting approach in which you remove all carbs during the day and only consume meats and veggies. At night, you are supposed to consume a large bolus of high glycemic carbohydrates to intentionally spike insulin and provide fuel for the following day's workout. This was all fine and dandy but I noticed that I would experience some GI distress on the days following the massive carb ups. I decided to avoid them entirely and just see what happened. Lo and behold I felt better in the absence of carbohydrates. I didn't know it at the time but this was my first foray into the keto diet. In 2014 there was zero hype about the ketogenic diet. There were no food products, no podcasts, no books, no NOTHING. I was in unchartered territory but I was experiencing benefits and decided to run with it. I noticed an almost immediate benefit to my relationship with food and my battle with disordered eating started to subside. That alone was reason enough for me to stick with it. That wasn't all that changed though. I experienced a drastic improvement in my gym performance. My inflammation disappeared and my recovery time was cut in half. My energy, both physically and mentally, shot through the roof! My strength steadily improved and it was much much easier to maintain a lean physique without all the chronic calorie counting. I didn't know exactly what I was doing but I knew I was onto something!" - Read the rest on https://ketosavage.com/about/ Are you an ambitious, high performer on a mission to improve the aging process? Do you struggle to get the desired results even when doing all the "right" things? Remember the definition of INSANITY is doing the same thing over an over again expecting different resutls. What are you doing different today? How about prioritizing protein and lifting heavy weights to build/maintain muscle as you age? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more. Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/ 

Coach Debbie Potts is diving into MPS, Nutrient Timing and improving our body composition + performance gains as we age! Aging athlete tips + the aging female athlete. Let's embrace the aging process by changing how we fuel and train as athletes. Articles Discussed & Additional Resources  https://drberry.com/proper-human- https://drgabriellelyon.com/ https://www.drstacysims.com/blog/Why-Women-Need-to-Prioritize-Protein https://robbwolf.com/wp-content/uploads/2011/10/thePaleoSolution_FoodMatrix.pdf https://elizbright.com/ https://carnivorecure.com/ https://debbiepotts.net/prioritizing-protein-post-workouts/ https://debbiepotts.net/fueling-training-adjustments-for-the-aging-female-athlete/ https://debbiepotts.net/training-the-female-athlete/ https://debbiepotts.net/are-you-eating-enough-protein/ https://debbiepotts.net/protein-carb-guidelines-for-athletic-performance/ What Dr. Stacy Sims is teaching me about NUTRIENT TIMING- WHEN to EAT The consumption of combination of nutrients, primarily protein and carbohydrate, in and around an exercise session.  We want to fuel for our exercise session we are doing and to aid in the recovery process afterwards Goal to understand HOW we recover from a workout session and how we get STRONGER  We want to MAXIMIZE our body's ability to ADAPT to the stress created from our exercise session (acute stress- hormesis) to maximize the exercise induced muscular adaptations and to facilitate REPAIR We don't want our body to stay in the CATABOLIC - BREAKDOWN state - then we do not adapt to the training and we signal the brain (hypothalamus) that we are in a LOW ENERGY STATE …which if you do this regularly then we are creating the signal of stress and down regulate our THYROID!!! Our body needs the right type of nutrients/fueling in post workout to signal the body that the exercise stress is complete and now we can begin the repair process to create the adaptations to that stressor (hormesis) and get stronger - ad ready for the next time we experience that type of stressor = how we get more fit and gain strength!

Debbie Potts joined the show to discuss some topics around low carbohydrate endurance training and fueling. Debbie Potts has been a podcast host for over ten years and currently is the host of ‘The Low Carb Athlete Podcast' show and YouTube channel where she interviews experts and shares her experiments. She has been a top age group triathlete and runner as well as a 15 Ironman finisher, 5 times Ironman Hawaii World Championship qualifier and multiple Boston Marathon qualifier. Topics Discussed: Fasted and fed exercise Are carbs evil Strategic carbohydrate usage Nutritional ketosis and fat oxidation rates Carnivore diet and performance optimization Female and male variances LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com - IG: @deltag.ketones HPO Sponsors: https://zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo  Zach's Coaching: https://zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter Threads: @zachbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter