Podcasts about Stress

December has a way of shining a spotlight on our default habits. With holiday schedules, travel, celebrations, and a million extra to-dos, it's easy to feel like your running routine gets thrown off track. But here's what you might not realize: December doesn't break your consistency— it simply reveals the defaults you fall back on when life gets full.In this episode, we talk about how to shift those defaults so you can stay connected to your identity as a runner, even in the busiest season of the year.You'll hear us dive into:Consistency over performance — December isn't about PRs; it's about showing up in small, doable ways.Minimum viable dose training — How to keep your body and nervous system supported with simple, intentional movement.Adopting new, supportive habits — So you don't feel like you're “starting over” in January.Simplifying your routine — Letting go of perfection and choosing what matters most.Small wins to build momentum — Because they count (and add up).Guidance for January racers — How to stay focused without overwhelming yourself.This is your reminder to give yourself grace, move with intention, and stay rooted in the identity of “I'm a runner,” even when the month gets busy.Tune in and let's make December work for you, not against you.01:18 The Challenge of December for Runners02:59 Maintaining Consistency Amidst Chaos03:41 Reframing December: Protecting Momentum06:07 The Impact of Stress and Routine Disruption12:08 Overcoming All or Nothing Thinking15:46 Shifting Focus: From Performance to Consistency17:44 Minimum Viable Dose Training21:01 The Intentional Mile Challenge22:11 The Benefits of Outdoor Exercise23:12 Maintaining Routine and Identity24:11 Always Something: Alternatives to Running25:47 Consistency and Its Long-Term Benefits29:02 Training Through December: Practical Tips33:52 Preparing for a Race in December39:27 Setting Intentions and Practical TakeawaysJoin the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret Join the Team! --> https://www.realliferunners.com/team Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one! Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEIf you've been trying to lose body fat year after year and keep hitting the same wall, you might be dealing with true weight loss resistance. In this episode, Alex walks you through his personal step-by-step checklist to assess what's actually holding you back, so you can finally see the fat loss you've been working for.He breaks down how digestion, hormonal function, sleep, and stress all influence fat loss, and how your relationship to training and nutrition will only strengthen when these are dialed in.And if you're still stuck, he explains how your environment and close relationships may be playing a bigger role than you realize.As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review if you loved this episode!Timestamps:(0:00) Today's topic(0:51) Digestion(1:44) Hormonal function(3:45) Sleep(5:35) Stress(6:58) Your relationship with training & nutrition(9:23) Meal structure & total calories(10:16) Training structure & effectiveness(10:55) Cardio considerations(12:18) Environment & relationship(13:45) Recapping the checklist(14:29) If you need individualized help(15:13) How far into the checklist we typically need to go to find successAdditional Resources:Omni Calculator - https://www.omnicalculator.comConnect with Coach Alex & Team PD:Coach Alex: https://www.instagram.com/alexbush__Physique Development: https://www.instagram.com/physiquedevelopment_Physique Development Podcast: https://www.instagram.com/physiquedevelopmentpodcastInquire to work with Team PD: https://physiquedevelopment.typeform.com/to/ToP9TYLEHave questions or comments for us? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7Check out our FREE 4-Week Glute Program - https://bit.ly/podcastglutesAnd keep the gains rolling with 12 MORE weeks of glute growth (use code POD at checkout for $25 off!) - https://train.physiquedevelopment.com/workout-plans/963551Looking to hire the last coach you'll ever need? Apply here - https://physiquedevelopment.typeform.com/to/ToP9TYLEInterested in competition prep? Apply here - https://physiquedevelopment.typeform.com/to/Ii2UNAFor more videos, articles, and information, head to - https://physiquedevelopment.comIf you would like to support Physique Development and this podcast, please head over to your favorite podcast app and leave us a rating and review! This goes a long way in supporting this podcast and helps us continue to bring high-quality, honest content to you in the form of a podcast. Thank you for listening and we will see you all next time!----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2025, Physique Development LLC. All rights reserved.

Why does it feel like stress always has the loudest voice during “busy” seasons? We want everyone in our family to get along, enjoy the holidays, and be truly present. Yet, it seems we all too often end up bickering, overwhelmed, and somehow wishing it could be different.Good news! Your family doesn't have to succumb to the stress. You can find “the good!” In this episode, we walk through 5 ways to find “the good,” not just at Christmastime, but in any busy season you find yourself in. Time Stamps:0:00 Introduction1:22 “Experiencing” Advent as a family5:42 Make quick decisions11:20 Get off screens15:00 Say yes, to the hard, but good thing18:50 Say no to what feels disconnecting22:02 pursue relationships24:47 The faces of those under your roof Show Notes: Get 25 Days of the Christmas Story! https://amzn.to/49kHiO1Buy 25 Days of the Christmas Story in bulk: https://www.lifeway.com/en/product/25-days-of-the-christmas-story-P005829480Register for Tender & Fierce 2026! https://www.famousathome.com/tenderandfierceSign up for our email list and Famous at Home Starter Bundle: https://www.famousathome.com/newsletter Want a marriage you love? Fill out this form: https://www.famousathome.com/loveyourmarriage Download NONAH's single Find My Way Home by clicking here: https://bellpartners.ffm.to/findmywayhome

Sweta Vikram is a renowned international speaker, best-selling author of 14 books, Ayurvedic doctor, award-winning entrepreneur, certified grief coach, trauma-informed yoga teacher, and adjunct professor. Drawing from ancient Ayurvedic wisdom and modern science, Sweta guides high achievers, leaders, and creative professionals to manage stress, address grief, and reclaim true energy and balance—empowering them to thrive with intention and joy. Through her coaching, books, and media appearances, she has become a trusted resource for holistic transformation, blending mindfulness, resilience, and practical lifestyle shifts for lasting well-being. In this episode of Marketer of the Day, Sweta and Robert Plank explore how stress, overwhelm, and unaddressed grief impact performance, relationships, and personal health. Sweta shares her personal journey—including her own health crisis from sleep deprivation—and invites listeners to rethink what “healthy” means, to embrace change, and to use small, evidence-based Ayurvedic practices to reconnect with their bodies and minds. Discover the power of mindful rest, redefining traditions, and tapping into your childlike joy—even amid life's challenges. This practical discussion includes how grief shows up in many forms, the importance of customized self-care, and how to prioritize joy and adaptability, especially during stressful seasons. Quotes: “A little bit of stress can motivate us, but when it turns chronic, that's when life feels overwhelming.” “Most people have forgotten how great it feels to feel good—they mistake constant discomfort for normal.” “Redefine what holidays and traditions mean to you; change is the essence of life.” Resources: Visit Sweta Vikram's Website Connect with Sweta Vikram on LinkedIn Watch Sweta Vikram on Youtube

Is there a quote, saying or concept that has drastically altered how you live your life? The Studio lists a few of theirs and introduces some NEW ones that might just be game changers for them…and maybe you too!  _ _ _ _ _Official WebsiteInstagramTwitterFacebookYouTube

I'm excited to have Povilas Sabaliauskas, the CEO of Pulsetto, joining me for a two-part series. I truly believe that the Pulsetto is the best vagus nerve stimulator on the market. Today, in Part 1, Povilas explains what the vagus nerve is and how it acts as a necessary mental toothbrush for us. The Benefits of Vagus Nerve Stimulation Helps the body shift from fight-or-flight to relaxation Enhances sleep quality and supports faster recovery Builds long-term stress resilience  Calms the nervous system and promotes mental well-being  Bio: Povilas Sabaliauskas Povilas Sabaliauskas is the co-founder and CEO of Pulsetto, one of the fastest-growing wellness tech companies in the world.  A leader in non-invasive neuromodulation, Pulsetto is redefining how we approach stress, sleep, and recovery — through wearable vagus nerve stimulation backed by science and loved by high-performers around the globe.  With a background in tech and performance coaching, Povilas has become a passionate advocate for making cutting-edge wellness tools accessible to everyone — not just elite athletes or clinical patients.  Under his leadership, Pulsetto has partnered with leading researchers, completed clinical trials, and grown to over 100,000 users across Europe and the U.S. Povilas brings a unique mix of business strategy, biohacking curiosity, and real-world stress recovery insights — making him a fresh voice in the growing world of neuromodulation and mental resilience. In this episode: Why the vagus nerve is called the highway to health  How the vagus nerve controls the body's ability to switch between stress and relaxation How electrical stimulation can help the body to switch from fight-or-flight to rest-and-digest  How vagus nerve stimulation boosts stress resilience, sleep quality, and recovery How daily practices can train your body to handle stress more effectively How the Pulsetto device acts like a mental toothbrush to reset the brain Links and Resources: Try Halo (Salt) Therapy for respiratory and skin health. Call 319-363-0033 to schedule your session. ⁠⁠⁠Use Code FIBER to get 10% off GLP-1 Fiber Guest Social Media Links: Povilas Sabaliauskas on LinkedIn Pulsetto Device on YouTube  YouTube: Immediate Relief from Stress & Burnout with Pulsetto and CEO Povilas Sabaliauskas YouTube: Interview with Nick Engerer from A Longer Life and Povilas Sabaliauskas from Pulsetto  YouTube: How to Reduce Stress and Calm Your Nervous System in Just 4 Minutes using a New Device Relative Links for This Show: Use the code Dr. Stephanie Gray for 10% off Follow Your Longevity Blueprint  On Instagram| Facebook| Twitter| YouTube | LinkedIn Get your copy of the Your Longevity Blueprint book and claim your bonuses here Find Dr. Stephanie Gray and Your Longevity Blueprint online   Follow Dr. Stephanie Gray  On Facebook| Instagram| Youtube | Twitter | LinkedIn Integrative Health and Hormone Clinic Podcast production by Team Podcast 

In this episode, I'm thrilled to sit down with Dr. Jenny McMullen, a holistic chiropractor and owner of The Wellness Way in Mount Pleasant, WI to dive into a topic so many in our MS community have been asking about: MS, fertility, and hormone health! We discuss how autoimmune conditions like multiple sclerosis can impact your ability to conceive, the powerful connection between gut health, hormones, and inflammation, and the best steps you can take to support your fertility journey—whether you're just starting out or looking to optimize your hormone balance. Dr. Jenny Mcmullen shares practical strategies for reducing stress, removing inflammatory foods, and understanding your unique body through testing. Tune in for expert tips, actionable advice, and the empowering message that with the right holistic support, your MS diagnosis doesn't have to stand in the way of your family-building dreams or well-being. About Dr. Jenny McMullen:  Dr. Jenny McMullen is a doctor of chiropractic who owns The Wellness Way Mount Pleasant Clinic in Wisconsin. Dr. Jenny takes a whole body holistic approach to health, looking at everything from gut health and hormone balance to toxic stress and nutrition. Resources Mentioned:Complimentary Call with The Wellness Way (Dr. Jenny McMullen's office): https://thewellnesswaypleasantprairie.janeapp.com/ Connect with The Wellness Way:Website: https://www.twwmountpleasant.com/Email: mountpleasant@thewellnessway.comInstagram: https://www.instagram.com/thewellnessway_mountpleasant/TikTok: https://www.tiktok.com/@twwmountpleasant Connect with Dr. Jenny:Instagram: https://www.instagram.com/drjennymcmullendc/ Additional Resources: https://www.doctorgretchenhawley.com/insider Reach out to Me: hello@doctorgretchenhawley.com Website: www.MSingLink.com Social: ★ Facebook: https://www.facebook.com/groups/mswellness ★ Instagram: https://www.instagram.com/doctor.gretchen ★ YouTube: https://www.youtube.com/c/doctorgretchenhawley?sub_confirmation=1 → Game Changers Course: https://www.doctorgretchenhawley.com/GameChangersCourse → Total Core Program: https://www.doctorgretchenhawley.com/TotalCoreProgram → The MSing Link: https://www.doctorgretchenhawley.com/TheMSingLink

In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Emeran Mayer, Executive Director at the UCLA Center for Neurobiology of Stress and Resilience and founder of Mayer Interconnected. They explore the science behind the gut-brain connection and its role in shaping health and longevity.Emeran explains how signals flow between the brain, gut, and microbiome, influencing everything from digestion to emotions. He breaks down how modern diets, especially ultra-processed foods, disrupt the natural balance between humans and gut microbes—a relationship refined over thousands of years. The conversation highlights why early life exposure to antibiotics can have lasting effects on microbiome resilience, and how lifestyle choices like diet and exercise remain powerful tools for supporting gut-brain health at any age.The discussion closes with a look toward the future of gut-brain science, including engineered probiotics and the promise of more targeted therapies. Emeran shares practical habits for better gut-brain health and cautions against quick-fix “biohacking,” encouraging a return to whole foods, movement, and mindful living.Guest-at-a-Glance

We've always championed the long-term view of budgeting, but what if thinking about your money daily is the real secret to financial control? This week, we explore the idea of micro-timeframe spending: Is hyper-focusing on every 24 hours empowering and key to hitting your goals, or is it a recipe for driving yourself completely nuts? We'll reveal how we came to this counter-intuitive idea and deliver our verdict on whether a daily approach could finally be the breakthrough your budget needs. Tune in this week for our take!Send us a textSend your questions for upcoming show to checkyourbalances@outlook.com @checkyourbalances on Instagram

You've heard Dr. Randy talk about good stress and bad stress. And today we want to talk about bad stress. Whether it's coming from within or without, Dr. Randy helps you deal with the stresses on you or your family. Sign up for Dr. Randy’s INTENTIONAL ONE THING CHALLENGE. Here’s an Intentional Living Blog for […]

The best of the leftovers we call the Endbits Specials and they've become very popular. Today, another session on how to relieve stress; where not to travel to; can air travel re-live its golden days; five foods you shouldn't eat; and is it time to make Richard Nixon great again? Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

The holidays hit different when you're living with cancer. In this honest and heartfelt conversation, Heather and Larry talk about the emotional weight of the season — the pressure to make everything perfect “just in case,” the anxiety that comes with big family gatherings, and the guilt of not being able to keep up with old traditions.They dive into boundaries, expectations, caregiver dynamics, and the internal struggle of wanting to savor the moments while also feeling overwhelmed by them. From navigating relatives' questions to simplifying holiday plans to protecting your energy, this episode is full of validation, humor, and practical ways to make this season more manageable.If you're dealing with metastatic breast cancer — or supporting someone who is — this one will help you feel seen, understood, and a little less alone.Available Now!

Connect with God — on Abide, a Christian meditation app that provides a biblically grounded place to experience peace and progress in your relationship with Christ. Use this biblical meditation, narrated by James Seawood, to center yourself on the truth in God's word. How good are you at meeting everyone’s expectations? Meditate on Colossians 3:23. Allow the music & nature sounds, deep breathing, prayer, and scripture help you connect with God in a new way. For a 30 day free trial of our premium ad-free content, your trusted friend for meditation is right here: https://abide.com/peace Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

"Ich habe aufgehört mein Jahr wie einen Kalender zu behandeln – und sehe es stattdessen wie eine Unternehmensstrategie." Planung ist nicht gleich Planung. Für die meisten bedeutet die Jahresplanung: Ich setze mir ein Ziel und bin enttäuscht von mir, wenn ich es nicht erreiche. Gute Planung spart dir in der Ausführung Zeit, lässt dich mit einem glücklichen Gefühl durch den Tag gehen, setzt dich nicht unter Stress und hinterlässt ein Gefühl von Stolz, wenn du auf dein Jahr zurückblickst. In dieser Folge erfährst du die 5 Planungsfehler, die dich jedes Jahr Zeit, Geld und Nerven kosten – und wie du sie diesmal vermeidest. Themen: • Warum gute Planung Zeit spart und nicht unter Stress setzt • Vom Burnout zur entspannten Jahresplanung • Fehler #1: Ziele planen ohne Kapazitäten zu berücksichtigen • Das High-Income Skill: Realistisches Ressourcen-Management • Wie du Ziele machbar machst statt dich zu überfordern • Fehler #2: Projekte planen statt Einkommensströme • Strategisches Einkommensdesign: Was trägt dich wirklich? • Dein Signature-Angebot als Einkommens- und Sichtbarkeitsträger • Fehler #3: Aufgaben planen statt Entscheidungen treffen • Entscheidungsstärke als wertvollstes High-Income Skill • Führungsentscheidungen bewusst in die Wochenplanung einbauen • Fehler #4: Alleine planen statt in einem strukturierten Raum • Warum du ohne externe Impulse im Kreis denkst • Accountability & Leadership: Der Rahmen, der alles verändert • Fehler #5: Linear planen statt in Phasen denken • Zyklisches Planen: Creation, Active Launch, Delivery, Recovery • Das Jahr als Rhythmus verstehen, nicht als Marathon • MY BEST YEAR Workshop: Gemeinsam planen für 2026 Wenn Dir diese Episode gefallen hat, abonniere meinen Podcast, hinterlasse soooo gerne eine Bewertung und teile ihn mit deinen Freundinnen. Besuche FEMschool für weitere Ressourcen und folge uns auf Instagram für tägliche Inspirationen und Tipps [@FEMschool](https://www.instagram.com/femschool). You can do it! • Plane Dein bestes Jahr: [MY BEST YEAR](https://shop.femschool.de/my-best-year-live) Workshop • Für Jahresmitglieder der [ASK FOR MORE](https://www.skool.com/askformore-9712/about) Community ist der Workshop inklusive • Bleibe motiviert – jeden Tag: [Abonniere unseren Newsletter](https://go.femschool.de/newsletter) • Folge uns auf Instagram: [@FEMschool](https://www.instagram.com/femschool) [Impressum](https://femschool.de/impressum/)

Two-time Emmy and Three-time NAACP Image Award-winning, television Executive Producer Rushion McDonald interviewed Jeff Cade. Purpose of the Interview The interview aims to inspire listeners—entrepreneurs, small business owners, and individuals—about the importance of health and wellness in achieving personal and professional success. It introduces Jeff Cade’s 360 Health and Wellness Network, which focuses on mindset, diet, and exercise as pillars for a holistic lifestyle. Key Takeaways Health and Wealth Connection Wealth cannot buy health; longevity depends on lifestyle choices. Self-care is essential for sustaining business success and personal well-being. Jeff Cade’s Background & Motivation Over 15 years in health and wellness, with experience in hospitality and healthcare. Personal tragedy: lost both parents to cancer, which fueled his mission. Author of Battleground Cancer to educate on mental, physical, and spiritual resilience. Core Philosophy “Take food as medicine, not medicine as food.” Three pillars: Mindset, Diet, Exercise—you can’t have one without the others. Advocates plant-based diets, hydration, and mindfulness practices. Actionable Advice Know your body and listen to its signals. Reduce sugar and processed foods; crowd out unhealthy items with colorful plates. Use affirmations: “I am healed, healthy, happy.” Transformation is incremental: start with 30-, 45-, or 90-day goals. Stress management is critical—stress kills and triggers unhealthy habits. Programs & Engagement Offers personalized coaching and programs via JeffK360.com. Focus on accountability partnerships and individualized plans. Notable Quotes On transformation:“What you don’t change, you choose.” On health and success:“Self-care is the new health care.” On mindset:“I am healed, I am healthy, I am happy.” On accountability:“If it’s to be, it’s up to me.” On purpose:“You can’t serve others if you don’t serve yourself first.” #SHMS #STRAW #BESTSupport the show: https://www.steveharveyfm.com/See omnystudio.com/listener for privacy information.

Two-time Emmy and Three-time NAACP Image Award-winning, television Executive Producer Rushion McDonald interviewed Jeff Cade. Purpose of the Interview The interview aims to inspire listeners—entrepreneurs, small business owners, and individuals—about the importance of health and wellness in achieving personal and professional success. It introduces Jeff Cade’s 360 Health and Wellness Network, which focuses on mindset, diet, and exercise as pillars for a holistic lifestyle. Key Takeaways Health and Wealth Connection Wealth cannot buy health; longevity depends on lifestyle choices. Self-care is essential for sustaining business success and personal well-being. Jeff Cade’s Background & Motivation Over 15 years in health and wellness, with experience in hospitality and healthcare. Personal tragedy: lost both parents to cancer, which fueled his mission. Author of Battleground Cancer to educate on mental, physical, and spiritual resilience. Core Philosophy “Take food as medicine, not medicine as food.” Three pillars: Mindset, Diet, Exercise—you can’t have one without the others. Advocates plant-based diets, hydration, and mindfulness practices. Actionable Advice Know your body and listen to its signals. Reduce sugar and processed foods; crowd out unhealthy items with colorful plates. Use affirmations: “I am healed, healthy, happy.” Transformation is incremental: start with 30-, 45-, or 90-day goals. Stress management is critical—stress kills and triggers unhealthy habits. Programs & Engagement Offers personalized coaching and programs via JeffK360.com. Focus on accountability partnerships and individualized plans. Notable Quotes On transformation:“What you don’t change, you choose.” On health and success:“Self-care is the new health care.” On mindset:“I am healed, I am healthy, I am happy.” On accountability:“If it’s to be, it’s up to me.” On purpose:“You can’t serve others if you don’t serve yourself first.” #SHMS #STRAW #BESTSee omnystudio.com/listener for privacy information.

Welcome to "The Problem With" where each week we look into a problem to get a better understanding of it. This podcast has no sponsors, only my businesses and investments, please check out the links below.

In this episode, Dr. Jockers and Vanessa Spina break down new human research showing why high protein doesn't block autophagy when calories are low. You'll learn how this changes everything we've believed about protein timing, fasting, and cellular repair. The conversation also reveals why prioritizing protein can accelerate fat loss without sacrificing muscle.   You'll hear how protein impacts appetite, hormones, and metabolic flexibility—and why many people overeat simply because they're under-consuming essential amino acids. Vanessa explains the protein leverage effect and how it naturally reduces cravings, stabilizes blood sugar, and makes eating "effortlessly" satisfying. These insights can help you rethink how you build your daily meals.   You'll discover why certain fasting styles can increase visceral fat loss, support hormonal balance, and boost performance. Expect a mix of science, real-world application, and surprising findings you may not have heard before.     In This Episode:  00:00 Introduction and Exciting New Study 00:21 Welcome and Guest Introduction 00:30 Deep Dive into the New Study 01:52 Vanessa Spina's Expertise and Background 05:47 Interview with Vanessa Spina Begins 06:15 Discussion on Protein Absorption Study 14:04 Personal Experiences with Protein and Fasting 16:55 Debunking Protein Myths 18:10 Nutrition Principles and Protein Prioritization 22:23 Ketones, Satiety, and Inflammation 27:07 Balancing Hormones and Stress 31:17 Understanding Autophagy and Protein Intake 32:35 The Importance of Human Trials in Research 35:11 Study on High Protein Fasting Mimicking Diet 38:38 Results and Implications of the Study 42:18 Personal Experiences with Protein-Sparing Modified Fasting 45:32 Practical Tips for Implementing Protein-Sparing Modified Fasting 57:54 Comparing Different Fasting Approaches 01:01:13 Conclusion and Final Thoughts   Hydration is one of the fastest ways to boost your energy, sharpen your focus, curb cravings, and even improve the look and feel of your skin — but water alone isn't enough. Your cells need electrolytes to actually absorb and use that hydration. Paleovalley Essential Electrolytes delivers premium, full-spectrum minerals with zero sugar, no artificial ingredients, and unprocessed sea salt, helping you feel more energized, clear-headed, and vibrant — and look more radiant from the inside out. Just one scoop a day can make a noticeable difference. Try Paleovalley Essential Electrolytes and save 15% by visiting Paleovalley.com/jockers and using code JOCKERS at checkout.   I just wanna take a moment to interrupt this podcast to tell you about one of my favorite podcasts I listen to. It's called The Dr. Josh Axe Show, hosted by my good friend Dr. Josh Axe. Every week he shares how to balance your hormones, restore your gut, boost your energy, and slow aging without relying on harsh medications or quick fixes. He shares both ancient biblical practices and the latest breakthroughs in nutrition, herbal remedies, and lifestyle medicine. If you're ready to take control of your health, renew your energy, and transform your mind, body, and spirit, tune into The Dr. Josh Axe Show every Monday and Thursday wherever you get your podcasts.     "Most people don't overeat because they lack willpower — they lack protein."      Subscribe to the podcast on: Apple Podcast Stitcher Spotify PodBean TuneIn Radio     Resources: Study Referenced: https://www.researchgate.net/publication/394359134_Effects_of_fasting-mimicking_diets_with_low_and_high_protein_content_on_cardiometabolic_health_and_autophagy_A_randomized_parallel_group_study Get 15% off Paleovalley Electrolites: paleovalley.com/jockers – Use code JOCKERS     Connect with Vanessa Spina: Website: ketogenicgirl.com   Connect with Dr. Jockers: Instagram – https://www.instagram.com/drjockers/ Facebook – https://www.facebook.com/DrDavidJockers YouTube – https://www.youtube.com/user/djockers Website – https://drjockers.com/ If you are interested in being a guest on the show, we would love to hear from you! Please contact us here! - https://drjockers.com/join-us-dr-jockers-functional-nutrition-podcast/ 

Feeling overwhelmed or stuck in a cycle of non-stop stress? This 10-minute guided meditation is your instant calm button. This session uses a systematic body scan technique to release tension, ground your anxiety, and return your nervous system to a state of deep relaxation. Perfect for a daily reset in the morning, a mid-day mental break, or whenever you need fast anxiety relief. Take a moment for the ultimate surrender and set a peaceful intention for the rest of your day. Great for beginners!Chapters0:00 | Introduction: Daily Reset & Deep Relaxation 0:30 | Anchor Breath: Finding Your Safe Harbor 1:30 | Systematic Body Scan: Releasing Tension & Grounding Anxiety 6:30 | Grounding Focus: Stability & Setting a Peaceful Intention 8:00 | Positive Integration: Breathing in Clarity 9:30 | Closing & Gentle Return 10:07 | Supporter's Club Call to Action

This episode is sponsored by BIOptimizers. BIOptimizers is having its 12 Days of Wellness Sale. Go to https://bioptimizers.com/flipping and get your Magnesium Breakthrough today and the limited time free gifts. If the promo has passed, you're still covered with my exclusive code FLIPPING50 that always gets you at least 15% off. Other Episodes You Might Like: Previous Episode - The ONE Thing Your Menopause Fitness Routine Is Missing Next Episode - What's Still Missing from Women's Fitness Programs More Like This - How Toxins are Disrupting Your Sex, Stress and Thyroid Hormones Resources: Don't know where to start? Book your Discovery Call with Debra. Leave this session with insight into exactly what to do right now to make small changes, smart decisions about your exercise time and energy. Join Flipping 50 Menopause Fitness Specialist® to become a coach! Let's go straight to the thyroid health answers you've been missing. You'll hear the truth about fasting, stress, gut health, and why “normal labs” may be anything but normal for you. We're connecting the dots between what you feel and what your thyroid is actually doing behind the scenes. Finally understand what's really driving your thyroid health. My Guest: McCall McPherson is a leading physician associate and entrepreneur in thyroid, hormone, and metabolic health. As the Founder of Modern Thyroid Clinic and Modern Weight Loss, and leader of the advocacy platform Thyroid Nation, McCall combines functional medical expertise with personal experience to offer innovative solutions to complex thyroid and hormonal issues as well as a unique and balanced approach to overall wellness. Her passion for delivering customized thyroid treatment stems from years of personal suffering due to the mismanagement of her own hypothyroidism. McCall is a TEDx speaker, has been honored on the 2024 and 2025 Inc. 5000 lists, is a 2025 Top 500 Inc. Female Founder and is the host of the Modern Thyroid & Wellness podcast. Questions We Answer in This Episode: [00:03:22] What is Thyroid and what are its functions? [00:05:13] How might we unintentionally harm our thyroid by doing things we believe are healthy—and which of those effects can be reversed [00:10:00] Does intermittent fasting help with thyroid issues? [00:21:47] Which lab tests give the most accurate picture of thyroid function? [00:29:22] Why might someone on thyroid medication still not feel well? [00:33:40] How often should women test their thyroid? [00:37:24] What's your perspective on GLP-1 medications and how they relate to thyroid health?

Two-time Emmy and Three-time NAACP Image Award-winning, television Executive Producer Rushion McDonald interviewed Jeff Cade. Purpose of the Interview The interview aims to inspire listeners—entrepreneurs, small business owners, and individuals—about the importance of health and wellness in achieving personal and professional success. It introduces Jeff Cade’s 360 Health and Wellness Network, which focuses on mindset, diet, and exercise as pillars for a holistic lifestyle. Key Takeaways Health and Wealth Connection Wealth cannot buy health; longevity depends on lifestyle choices. Self-care is essential for sustaining business success and personal well-being. Jeff Cade’s Background & Motivation Over 15 years in health and wellness, with experience in hospitality and healthcare. Personal tragedy: lost both parents to cancer, which fueled his mission. Author of Battleground Cancer to educate on mental, physical, and spiritual resilience. Core Philosophy “Take food as medicine, not medicine as food.” Three pillars: Mindset, Diet, Exercise—you can’t have one without the others. Advocates plant-based diets, hydration, and mindfulness practices. Actionable Advice Know your body and listen to its signals. Reduce sugar and processed foods; crowd out unhealthy items with colorful plates. Use affirmations: “I am healed, healthy, happy.” Transformation is incremental: start with 30-, 45-, or 90-day goals. Stress management is critical—stress kills and triggers unhealthy habits. Programs & Engagement Offers personalized coaching and programs via JeffK360.com. Focus on accountability partnerships and individualized plans. Notable Quotes On transformation:“What you don’t change, you choose.” On health and success:“Self-care is the new health care.” On mindset:“I am healed, I am healthy, I am happy.” On accountability:“If it’s to be, it’s up to me.” On purpose:“You can’t serve others if you don’t serve yourself first.” #SHMS #STRAW #BESTSteve Harvey Morning Show Online: http://www.steveharveyfm.com/See omnystudio.com/listener for privacy information.

Today, I'm joined by the innovative Jon Hacker, whose name couldn't be more perfect for the biohacking space. While his family hacks computers, Jon decided to hack something a bit messier—the human mind. After growing up with severe OCD and witnessing the rising tide of global anxiety, he became obsessed with one question: Why are we all stuck in fight or flight, and what can we actually do about it?   Use code NAT at https://zenbud.health/nat for 20% off   Episode Timestamps: Introduction to Longevity Podcast and Host ... 00:00:00 The Rise of Anxiety and Mental Health Innovation ... 00:05:19 Why Modern Society Fuels Anxiety ... 00:07:18 Impact of Chronic Stress on Health ... 00:08:51 Barriers to Managing Anxiety with Habits Alone ... 00:17:17 CBT and the Need for Better Tools ... 00:19:27 Vagus Nerve: What It Does and Why It Matters ... 00:20:37 Zenbud: Ultrasound vs. Electrical Stimulation ... 00:28:58 Zenbud Headset Experience and Simplicity ... 00:34:25 Zenbud's Role in Stress Resilience and Longevity ... 00:47:45 Purpose, Mindfulness, and the Future of Biohacking ... 00:50:55 Zenbud: Key Safety Points and Adoption Challenges ... 01:01:08 Zenbud as "An Off Switch for Stress" and Closing ... 01:02:52 Final Tips, Special Offer, and Outro ... 01:03:30   Our Amazing Sponsors: Sunlamp (BTS2) by Mitolux - When your skin makes vitamin D from UVB light, it also creates natural companion molecules that help your body use it smarter—so you're not just boosting levels, you're activating your biology the way nature intended. Visit mitolux.com/NAT10. You'll receive 10% off! NAT10 will be automatically applied at checkout.   NEW Timeline Gummies: Urolithin A supports muscle strength and cellular energy. It's about improving how your body functions at the source. Mitopure is the only clinically proven Urolithin A, giving you six times more than you'd get from a glass of pomegranate juice. Visit Timeline.com/nat20 and use code nat20 for 20% off your purchase.   Probiotic Breakthrough by Bioptimizers - uses a stress-tested Lactobacillus plantarum strain that showed over 30× greater survival in bile and intestinal fluid vs. generic strains. Save 15% at bioptimizers.com/bionat and use code BIONAT for 15% off any order.   Nat's Links:  YouTube Channel Join My Membership Community Sign up for My Newsletter  Instagram  Facebook Group

Joining me this week are Dr. William Stixrud and Ned Johnson, co-authors of the bestselling book The Self-Driven Child and leading experts on the neuroscience of stress, motivation, and autonomy.   Together we explore:   - Why a child's sense of control is one of the strongest predictors of resilience, mental health, and stress tolerance. - How play, rest, and unstructured time uniquely support healthy brain development. - The hidden ways over-scheduling, overstimulation, and constant "fixing" can unintentionally increase anxiety. - What it really means to be a "non-anxious presence" — and how your calm helps regulate your child's nervous system. - How to give kids space to struggle, experiment, and try hard things without overwhelming them or abandoning them. - Practical, research-backed strategies for helping kids feel both safe and capable in a world that often feels anything but.   Whether you're raising a toddler or a teen, this conversation offers a grounded, science-backed reframe for understanding stress, resilience, and autonomy — and meaningful tools you can start using today to strengthen connection and help your child thrive.     LEARN MORE ABOUT MY GUESTS:

A fantastic all-around flow this afternoon. 

The first of a series of lectures examining Turchin's work in Ages of Discord, a structural-demographic analysis of American history.Topics in this episode- Imperiopathosis: the current situation, its underlying dynamics- Basics of secular cycles- Population-elites-state as fundamental factors- Political Stress Index (PSI) = Mass Mobilization Potential x Elite Mobilization Potential x State Fiscal Distress- Symptoms of political instability- Examining symptoms in a past "age of discord": The Gilded Age - The Violent Teens-Examining symptoms in our own "age of discord": The Turbulent 2020s

Happy Well Life Founder, Heidi Hackler, shares the twists and turns that took her from Seattle to a sailboat home in Mexico. Her story weaves together adventure, health challenges, community, and the deeper clarity that shaped her work as a functional medicine coach.Press play if you're craving a life that feels more grounded and less rushed. In this episode:Living aboard a 40-foot sailboat in MexicoWhy the Sea of Cortez is a world-class place to exploreNavigating community, culture, and change as a long-term expatWhat Mexican healthcare is really like for foreignersThe surprising benefits of slowing downHow nature helps reset the nervous systemDaily health habits that make a real differenceSimple breathwork for instant calm Connect with Your Host, JP: WebsiteFacebookXInstagramLinkedInShow Episode Highlights:00:54 Life Aboard a 40-Foot Sailboat in Mexico03:40 A Medical Emergency, Silver Linings, and Staying in PV07:20 How Locals Receive Newcomers  12:35 Life in the Marinas: Authentic Mexico vs Gringo Hubs15:57 Advice for Dreamers: Just Do It!19:06 Nature's Wisdom: Returning to the Outdoors for Better Health 21:59 Daily Health Boost26:08 Breathe, Connect, and Live Fully Resources: Get Your Copy of JP's BookThe Millionaire's Lawyer: Grow and Sell Your Business for Maximum Profitability  

The path to lowering antibodies isn't always quick, but it becomes clearer once you know which five areas matter most.In this conversation, I walk through what thyroid antibodies actually mean and why they can fluctuate from one test to the next. I then break down five approaches that consistently make a difference, strengthening the foundations of health, addressing personal triggers, supporting gut health, reducing oxidative stress, and understanding when something like Low-Dose Naltrexone (LDN) might play a role. The goal is to help you see where your efforts matter most and why a layered approach usually works better than relying on a single strategy.If you've been trying to make sense of your antibodies or you're looking for next steps, you'll find this episode helpful to listen to.Episode Timeline: 00:00 — What Thyroid Antibodies Are01:15 — Types of Graves' Antibodies03:45 — Why Antibodies Fluctuate05:10 — Way #1: Foundations First08:20 — Foods & Common Triggers10:45 — Stress, Toxins, Infections12:50 — Way #2: Remove Triggers14:05 — Way #3: Heal the Gut16:40 — Way #4: Reduce Oxidative Stress18:30 — Supplements for Antibody Support19:45 — Way #5: Low-Dose Naltrexone21:10 — Summary of All Five Steps22:00 — Invitation to Free ChallengeTo take the Save My Thyroid Quiz visit www.savemythyroid.com/quiz Free resources for your thyroid health Get your FREE Thyroid and Immune Health Restoration Action Points Checklist at SaveMyThyroidChecklist.com High-Quality Nutritional Supplements For Hyperthyroidism and Hashimoto' s Have you checked out my new ThyroSave supplement line? These high-quality supplements can benefit those with hyperthyroidism and Hashimoto's, and you can receive special offers, along with 10% off your first order, by signing up for emails and text messages when you visit ThyroSave.com. Do You Want Help Saving Your Thyroid? Get free access to hundreds of articles and blog posts: https://www.naturalendocrinesolutions.com/articles/all-other-articles Watch Dr. Eric's YouTube channel: https://www.youtube.com/c/NaturalThyroidDoctor/videos Join Dr. Eric's Graves' disease and Hashimoto's group: https://www.facebook.com/groups/saveyourthyroid Take the Thyroid Saving Score Quiz: https://quiz.savemythyroidquiz.com/sf/237dc308 ...

Welcome to Awakening Aphrodite — the podcast that helps you reconnect with your feminine energy, reclaim your vitality, and live in harmony with your body, mind, and spirit.In each episode, holistic health expert Amy Fournier shares inspiring conversations with expert guests, blending ancient wisdom and modern science to offer practical tools that help you thrive in today's fast-paced world.Featured Guest: Adrianne WagnerAdrianne Wagner is a leadership and executive coach passionate about helping people avoid burnout and create sustainable, fulfilling lives aligned with their values and strengths. She currently serves as Executive Director for Leadership Launch and Acting CEO for Leadership Snohomish County, bringing nearly two decades of leadership experience in healthcare and beyond. With a strong background in equity, inclusion, and anti-racism work, Adrianne is dedicated to creating safe spaces for individuals to explore and embrace their unique identities. Her personal journey and professional expertise give her a unique perspective on balancing high achievement with self-care and rest. Today, Adrianne shares her insights on leadership, resilience, and how to restore energy in a fast-paced world.Products Related/Mentioned in This EpisodeShop Amy's curated favorite products (with discounts!):

Learn how mastering your anxiety with simple, God-given tools like deep breathing can transform your leadership in the moments that matter most.Tod Bolsinger and Markus Watson discuss this quote from Audrey Davidheiser in Ep. 284, How to Respond Thoughtfully Instead of Reacting:"If you feel anxious or rushed or concerned or fearful, deep breaths. Because taking deep breaths from the belly is just a natural way that God has instilled in our brain, that it just kind of resets the nervous system and it allows ourselves to come back up online."THIS EPISODE'S HIGHLIGHTS INCLUDE:Leaders reset their nervous system by taking deep, belly breaths when feeling anxious or stressed.Leaders make wiser decisions when they calm themselves before responding to difficult situations.Leaders enhance their effectiveness by admitting their own anxiety instead of denying it.Leaders move from reactive anger to thoughtful action by recognizing when they are emotionally “activated.”Leaders cultivate calm as a leadership skill to better focus on their mission and serve others.Send me a text! I'd love to know what you're thinking!Click HERE to get my FREE online course, BECOMING LEADERS OF SHALOM.

This week, we're exploring what it actually looks like to simplify your holidays—not just by cutting back on decor or gift clutter, but by setting personal boundaries that make the season joyful instead of stressful. If you're navigating complicated expectations, travel pressure, or family disappointment, this episode offers a compassionate and research-backed look at why setting boundaries is healthy, not harsh. What to expect: • Why simplifying the holidays isn't only about traditions—it's about emotional clarity and autonomy • My own story of choosing to not travel during Christmas while our kids are young • What “personal boundaries” really mean—hint: they're choices you make for yourself, not rules you impose on others • Three research-backed benefits of healthy boundaries• A short 5-question checklist to help you decide if a holiday obligation is right for your family this year. Paring Down Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@paring_down⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Paring Down Newsletter: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The L.E.S.S. Express⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Paring Down Blog⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Paring Down YouTube⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ OTHER HOLIDAY EPISODES Episode 61: Simplifying Holiday Traditions Episode 3: Avoiding Holiday Clutter with Karla Graves Episode 7: Making Holiday Decor Meaningful Episode 8: What the Bible Says About Our Stuff with Hanna Seymour Episode 9: Leaning Into the Season of Giving (Where to Donate Your Stuff) Episode 10: Why We Celebrate the Birth of Jesus with Molly Stillman Episode 11: Where Do Popular Christmas Traditions Come From? with Molly Stillman PARING DOWN RESOURCES: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Free Decluttering Checklist⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠10 Life-Changing Decluttering Hacks (free)⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Treasures of the Heart: A 7-Day Bible Study on Breaking Free from Material Attachments (free)⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Free 15 Clutter-Free Gift Ideas⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Free Gift Request Email Template⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Free Know Your Why Worksheet ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Complete Guide to Decluttering Kid Stuff⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ SPONSORS: Storyworth Memoirs to capture your loved one's life— get $10+ off: www.storyworth.com/paring 20% OFF any AquaTru water purifier when you go to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠AquaTru.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use promo code PARING Convenient therapy that's covered by insurance: ⁠⁠⁠⁠⁠⁠⁠Rula.com/PARING⁠⁠⁠⁠⁠⁠⁠ 20% off Longevity Mitopure Gummies for Urolithin A at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠timeline.com/PARING ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 25% off sitewide plus a $40 bonus gift when you subscribe to Prolon's 5-Day Fasting Mimicking Diet. *remember this is for metabolic health, not simply a weight loss hack*: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠prolonlife.com/paring⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Ethical, luxury women's clothing at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Quince.com/paring⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ for 365-day returns, plus free shipping on your order! High-quality, eco-friendly activewear at ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠fabletics.com/PARING⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ - sign up as a VIP and get 80% off everything. 10 Free Meals from Hello Fresh:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.hellofresh.com/paring10fm⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ $300 off Air Doctor Pro air purifier:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://airdoctorpro.com/ -⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Use code PARING Learn more about your ad choices. Visit megaphone.fm/adchoices

For some couples, conception looks quick and effortless. For others, it's a long, humbling journey that asks you to rethink everything you thought you knew about your body, your faith, and your timeline. In this episode of the Nutritional Therapy and Wellness Podcast, host Jamie Belz talks with Functional Nutritional Therapy Practitioner (FNTP) and fertility mentor Calista (Callie) Chammas, founder of Nourish with Calista, to explore a raw, hopeful, deeply bio-individual look at growing a family in an increasingly infertile world.  After graduating from the Nutritional Therapy Association in 2019, Calista found her calling in fertility through the fires of her own journey - 13 years on the pill, post-birth-control chaos, "unexplained infertility," medicated cycles, IUI, IVF, and a 42-week home birth. She and her husband now await the arrival of their second child.  Calista works with women and families navigating both simple and complex fertility challenges, using ancestral nutrition, targeted lifestyle shifts, nervous-system regulation, precise Functional Blood Chemistry analysis, and the Foundations of Health as taught through the Nutritional Therapy Association, to help restore ovulation and optimize the environment for conception. She is also co-creating a powerful upcoming program, Nourish Your Radiant Fertility - bridging functional nutrition and Traditional Chinese Medicine for truly holistic preconception support. Together, Jamie and Callie dig into the realities behind falling fertility rates, the aftermath of long-term birth control use, why ovulation is the real monthly vital sign, how labels like "infertile" can quietly shape outcomes, and why safety, mindset, and nervous-system regulation may matter as much as lab work. They share accessible, affordable Foundations of Health: nutrient-dense ancestral foods, blood-sugar balance, mineral-rich hydration, stress regulation, sleep, nature exposure, circadian rhythm, and community support - and speak to the financially and ethically complicated aspects of IVF. Bio-individuality refuses the false choice between "all conventional" and "all holistic." This episode is especially for couples navigating the gray zone—those who want to understand why their body is struggling, who don't want to be reduced to a diagnosis, and who want a real pathway forward, whether they use natural methods, IVF, or both. Topics Discussed: Hypothalamus–Pituitary–Ovarian (HPO) axis Post-birth-control syndrome Ovulation as a vital sign "Unexplained infertility" and medical labeling Nervous system regulation/parasympathetic activation Fertility & safety signaling Ancestral nutrient-dense foods Blood sugar regulation & Polycystic Ovarian Syndrome (PCOS) (insulin resistance of the ovaries) Mineral-rich hydration/electrolytes Circadian rhythm & morning sunlight Nature exposure for nervous system balance Stress perception Natural-cycle embryo transfer Ethical Considerations in Assisted Reproductive Technologies (ART) Medical gaslighting & advocating for yourself Male factor infertility & sperm DNA fragmentation Community support during fertility journeys Boundaries with family/pressure dynamics Identity vs. diagnosis reframing Fortifying the Foundations of Health: Nutrient-dense diet, hydration, digestion, blood sugar regulation, sleep, stress, joyful movement Related and Complementary Podcast Episodes: Episode 71: A Fertility Journey to Natural Pregnancy Through Foundational Healing Episode 61: PCOS Root Cause  Episode 28: Blood Sugar 101 - Hope for Reversing Diabetes and Pre-Diabetes Episode 29: Quick Tips for Blood Sugar Episode 62: MORE Quick Tips for Blood Sugar Episode 9: Food For Fertility Episode 66: SIBO Symptoms and Solutions Episode 6: The Dr. Francis M Pottenger Episode  Episode 69: The Dr. Weston A Price Episode Episode 46: Wellness 101 Episode 60: Super Foods, Super Kids Episode 4: Bio-Individuality Episode 11: Digestive Hell (Learn DIGESTION from the NTA's founder, Gray Graham) Episode 10: Optimal Wellness Starts Here (How DIGESTION is supposed to work!) Episode 53: Dr. Lindsey Berkson on Hormones Episode 37: Autism Can Be Reversed Nutritional Therapy Association (NTA) Connect with Callie: Nourish Your Radiant Fertility (Callie's course - coming soon) www.nourishwithcalista.com @nourishwithcalista NTA's Six-Week Course: FOUNDATIONS OF HEALING   Other Resources Mentioned: Real Food for Fertility – Lily Nichols & Lisa Hendrickson-Jack Real Food for Pregnancy – Lily Nichols Real Food for Gestational Diabetes – Lily Nichols Hormones, Cycles & Coming Off the Pill Beyond the Pill – Dr. Jolene Brighten Period Repair Manual – Dr. Lara Briden Dr. Mindy Pelz Spiritual & Emotional Support When God Says "Wait" – Elizabeth Laing Thompson Spirit Babies – Walter Makichen Child Health & Recovery Documenting Hope (Helping children heal and reverse their diagnoses) Subscribe to the Nutritional Therapy and Wellness Podcast so you never miss an episode. If you're listening on Apple Podcasts, take 30 seconds to leave a 5-star rating and review. It helps this message reach more families looking for foundational, bio-individual answers. And if you're on Spotify, tap Follow and add comments! We love hearing from you!  

So many midlife women describe themselves as stressed, but what if what we're calling “stress” is actually something deeper happening inside the body? In this powerful conversation, Heather sits down with Dr. Aimie Apigian, physician, speaker, and author of The Biology of Trauma, to unpack the difference between everyday stress and stored trauma that shows up as overwhelm, exhaustion, irritability, or feeling “stuck.” Together, they explore why midlife is often the moment unresolved patterns surface, how the nervous system drives our physical and emotional responses, and why pushing harder, at work, at home, or even in the gym, can actually reinforce a survival state. Dr. Aimie shares how to know the difference of recognizing tools for healing rather than triggers for dysregulation, and she offers the first steps to reset your system, build true resilience, and reconnect with the energy and clarity you've been missing. If you've been living in go-mode for so long it feels normal, this episode will help you understand your body, reclaim your power, and finally begin your reset. Find Dr. Aimie here: https://www.biologyoftrauma.com/Grab The Biology of Trauma here Thanks for listening whether you were folding laundry, going for a walk or whatever other multi-tasking you were getting after. I am having so much fun sharing and connecting with you, badass! Be sure to hit subscribe and get notified of the next impactful episode of The Badass Reset Club which drops every other Tuesday. Curious about how Symmetry can help you boost performance, get out of pain and fix your posture? Book a free call! https://www.heatheryanceyfitness.com/Symmetry Be a founding member of The Menopause Strength Society and join today! https://www.heatheryanceyfitness.com/community Follow me on Instagram https://www.instagram.com/coachheatheryancey/ Ladies, join our private facebook for menopause support and more! https://www.facebook.com/groups/badassresetclub If you want to watch the podcast to see if I actually did something with my hair, find us here: https://www.youtube.com/@heatheryanceyfitness Ready to feel better with the Age Like a Badass Menopause course? Grab it and start taking action today! https://www.heatheryanceyfitness.com/offers/BEHgRUEg Wanna get STRONG? Grab my free 4 week Strength Training program! In 1 month, you will feel stronger, more confident and badass again! https://www.heatheryanceyfitness.com/opt-in Thorne Collagen discount - https://www.thorne.com/u/Yancey Platinum Red Light Therapy - https://snwbl.io/platinumled-therapy-lights/ZEZAC8005

Connect with God — on Abide, a Christian meditation app that provides a biblically grounded place to experience peace and progress in your relationship with Christ. Use this biblical meditation, narrated by Bonnie Curry, to center yourself on the truth in God's word. Family drama weighing you down? Meditate on Malachi 4:6. Allow the music & nature sounds, deep breathing, prayer, and scripture help you connect with God in a new way. For a 30 day free trial of our premium ad-free content, your trusted friend for meditation is right here: https://abide.com/peace Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

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Why is Wagyu beef different—and why are more ranchers betting their future on it?In this episode of The Meat Dudes, Evan sits down with Jim Skartvedt of Renew Livestock & Five Bar One Meat to unpack everything most people never hear about Wagyu beef.We get into:The real reasons ranchers choose WagyuWhy consumers are still intimidated by itHow Wagyu's genetics shape marbling, flavor, and tendernessThe role of stress, feed, and environment in creating great beefThe three-year journey from breeding to the steak on your plateWhy American Wagyu is exploding—and where the industry is headingThe health benefits, fatty acid profiles, and misconceptions around red meatJim also shares what most people don't realize about ranchers, how hard it is to raise top-tier beef, and what it takes for independent producers to stay independent.If you care about where your beef comes from—or why Wagyu tastes the way it does—this episode is a must-listen.

About the Guest(s)Kaleena “Special K,” Tati Griffin, and Chloe Jenkins are top recruits out of Ontario Christian High School in California.-Kaleena Smith, the #1 ranked player in the Class of 2027, sets the tone every time she steps on the court. A true floor general and proven scorer, she leads with IQ, confidence, and a competitive edge that elevates everyone around her.- Tati Giffin is a gold medalist and the #1 ranked player in the Class of 2028. Her decision-making under pressure is years ahead of her age, making her one of the most composed young guards in the country.- Chloe Jenkins, a 6'0 freshman combo guard, has already made her mark as a fierce rebounder and relentless competitor. She thrives in high-pressure situations and plays with the kind of intensity coaches dream about.Together, they represent the future of women's basketball: talented, dynamic, and hungry.Episode SummaryIn this episode of It's Just Different, Ashley Roberts sits down with three top recruits— Special K, Tati Griffin, and Chloe Jenkins out of Ontario Christian, to talk about the real experiences behind today's basketball culture.The conversation provides serious insight as the players compare AAU and school ball, break down their pregame routines, discuss the realities of recruitment, and open up about the pressures young athletes face on social media. From dealing with injuries to growing as leaders and teammates, this episode gives a raw look into what it takes to thrive as a young athlete today.Their stories bring listeners behind the curtain of elite competition, offering an honest perspective on preparation, team dynamics, and mental toughness. Whether you're a parent, coach, or young athlete, this episode is full of wisdom, connection, and inspiration.Key Takeaways- AAU vs. School Ball — Different vibes, different chemistry, and different expectations.- Recovery Matters — Epsom baths, PT, treatments, and consistency are key to staying healthy.- Handling Pressure — Each guest shares their mental reset routine before big games.- Life Balance — Young athletes talk honestly about juggling sports, school, and social life.- Recruitment Insight — Genuine relationships with coaches matter more than constant communication.Resources for Parents & PlayersJoin the Basketball Parent Community (FREE 7-day trial):https://www.ashleynroberts.com/communityDownload the FREE Guide to Save Money, Time & Stress:https://ashleyroberts.kit.com/subscribeGet the Basketball Parent Toolkit (Your full roadmap):https://www.ashleynroberts.com/product-page/basketball-parent-toolkitShop DIFFERENT merch (Use code “Podcast” for 15% off):https://itsjustdifferentapparel.com

In this episode of Lisa's Corner, we explore an unexpected source of structure, movement, and emotional grounding. It is not a fitness plan, a kitchen gadget, or a supplement. It is the simple act of caring for another living being. Lisa shares how her return to guinea pigs created more daily movement, less mindless snacking, and a stronger routine than she has had in years. You will hear how pets naturally increase non exercise activity, how they build reliable morning and evening structure, and how their presence can interrupt stress cycles that often lead to emotional eating. She explains the science behind how caregiving lowers cortisol and raises oxytocin, why a sense of purpose can anchor your entire day, and how small responsibilities can shift your habits without you even noticing. If you feel stuck, disconnected, or unmotivated, this episode shows how caring for something outside yourself can help you feel more balanced, more supported, and more consistent.

In this jam-packed, practical, and surprisingly fun episode, Samantha sits down with functional nutritionist and inflammation specialist Christa Biegler for a deep—yet totally doable—conversation on staying healthy through the chaos of the holiday season.Christa breaks down how stress really impacts the immune system, why digestion and cortisol can tank this time of year, and the small five-minutes-or-less habits that actually make a difference.They dive into mouth taping, immunoglobulins, circadian rhythm disruption, seasonal foods, digestion hacks, electrolyte balance, PCOS inflammation links, and the realities of parenting in high-stress seasons.By the end, you'll walk away with realistic strategies, grounded science, and permission to simplify your health goals during the busiest time of year.

In this episode, Lauren explores onboarding as a nervous-system experience rather than paperwork. She shows how predictability, belonging, clarity, and emotional tone shape a new hire's first 30 to 90 days and influence whether they feel safe, confident, and connected.She also offers regulating structures like clear roadmaps, warm welcomes, buddy systems, and communication norms to help organizations create a more grounded onboarding experience.Sign up for the University of Pennsylvania Behavior Breakthrough Accredited CourseLearn about the Staff Sustainability System a proven system to reduce burnout at the rootOther related resources from Five Ives: Blog Post: Why Traditional Employee Wellness Programs Fail (And What Works Instead)Survive Mode: Recognizing When Your Organization is in CrisisWhat are the Five Ives?Podcast:Policy as a Nervous SystemMeetings that Calm, Not DrainThe Regulated Organization: What it Means to be a Regulated OrganizationRetain: Sustaining Staff, Culture, and CapacityReinforce- Ensuring that Change becomes Cultural Muscle Memory  Reset: Moving from Relief to Real TransformationWhy Women in Leadership MicromanageUnderstanding Burnout & Turnover in Trauma Impacted OrganizationsThe Regulated Team: Creating Cultures that BreatheHive- The Last Stage of the Five IvesThrive- The Fourth Stage of the Five IvesStrive- The Third Stage of the Five IvesRevive- The Second Stage of the Five IvesSurvive- The First Stage of the Five IvesOur Online Programs: Behavior BreakthroughPolicing Under PressureBoard Governance TrainingUniversity of Pennsylvania Behavior Breakthrough Accredited CourseSubscribe to our mailing list and find out more about Stress, Trauma, Behavior and the Brain!Check out our Facebook Group – Five Ives!Five Ives Website websiteThe Behavior Hub blogIf you're looking for support as you grow your organization's capacity for caring for staff and the community, we would love to be part of that journey. Schedule a free discovery call and let us be your guideAs an Amazon Associate, I earn from qualifying purchases.

Préménopause, ménopause, périménopause : ces transformations hormonales invisibles ont un impact direct sur la vie professionnelle des femmes leaders.Souvent ignorées ou minimisées, elles peuvent pourtant modifier profondément votre énergie, votre concentration, vos émotions… et donc votre manière de travailler, de manager, de diriger.Dans cet épisode de Sensées, je partage mon propre cheminement face à des symptômes encore trop peu nommés, ainsi que des pistes pour mieux les comprendre, les accueillir, et les vivre avec leadership.Car le tabou de la ménopause au travail ne peut plus durer.Ce que vous saurez faire après écoute :Identifier les signes de la préménopause et de la ménopause dans votre quotidienComprendre pourquoi ces phases peuvent bouleverser votre rapport au corps, au travail, à la réussiteDistinguer les symptômes à surveiller et les traitements ou soutiens possiblesApprendre à adapter votre organisation professionnelle à cette phase de vieOuvrir la voie à une nouvelle manière de vivre votre carrière et votre leadershipAujourd'hui, la préménopause est encore trop peu diagnostiquée et la ménopause largement invisibilisée. Dans un monde professionnel conçu pour des corps masculins, ces phases de transition hormonale deviennent des freins… quand elles ne sont ni connues, ni reconnues. Pourtant, elles peuvent devenir un tremplin pour redéfinir sa puissance, son rythme, ses priorités.Au-delà des symptômes physiques, c'est aussi une réinvention du rapport à soi, au corps, au temps qui se joue. Une étape que beaucoup de femmes redoutent à cause des injonctions sociales, alors qu'elle peut devenir une période de puissance et d'audace.Dans cet épisode, je vous propose un changement de regard, basé sur l'expérience, les ressources disponibles et le coaching que nous pratiquons chez Coachappy.

Apply for coaching here00:00 Seasonal Affective Reflections02:35 The Holiday Hustle: Parenting and Festivities05:11 Navigating Food Noise and Emotional Eating10:56 Understanding Weight Fluctuations and Body Image22:26 Sustaining Lifestyle Changes: The Journey Beyond Goals35:44 Adapting Fitness Goals to Life Changes36:30 Understanding Weight Progression in Strength Training38:02 The Truth About Liposomal Vitamin C39:57 Nutrition Absorption Myths and Realities41:55 Mindful Eating and Its Importance43:11 The Impact of Stress on Appetite45:28 Strategies for Final Weight Loss Goals52:50 Mindset Shifts for Sustainable Weight Management54:30 Navigating Life's Challenges with Resilience

Welcome to Awakening Aphrodite — the podcast that helps you reconnect with your feminine energy, reclaim your vitality, and live in harmony with your body, mind, and spirit.In each episode, holistic health expert Amy Fournier shares inspiring conversations with expert guests, blending ancient wisdom and modern science to offer practical tools that help you thrive in today's fast-paced world.Featured Guest: Adrianne WagnerAdrianne Wagner is a leadership and executive coach passionate about helping people avoid burnout and create sustainable, fulfilling lives aligned with their values and strengths. She currently serves as Executive Director for Leadership Launch and Acting CEO for Leadership Snohomish County, bringing nearly two decades of leadership experience in healthcare and beyond. With a strong background in equity, inclusion, and anti-racism work, Adrianne is dedicated to creating safe spaces for individuals to explore and embrace their unique identities. Her personal journey and professional expertise give her a unique perspective on balancing high achievement with self-care and rest. Today, Adrianne shares her insights on leadership, resilience, and how to restore energy in a fast-paced world.Products Related/Mentioned in This EpisodeShop Amy's curated favorite products (with discounts!):

Many people experience a deep, lingering fatigue that isn't fixed by a full night's sleep, and it often stems from real imbalances inside the body. When mitochondria—the tiny engines that power our cells—are stressed by poor diet, toxins, infections, or lack of rest, the whole system can slow down. Ongoing stress can also disrupt the adrenal system, leaving some people feeling wired and anxious while others feel drained from morning to night. The encouraging news is that steady habits like nourishing whole foods, balanced blood sugar, restorative sleep, and gentle movement can help the body find its rhythm again. With the right support, energy often returns, and a sense of hope does, too. In this episode, I dive into, along with Dr. Izabella Wentz and Dr. Elizabeth Boham, the real roots of chronic fatigue, showing how stress, lifestyle, and hidden imbalances drain our energy—and how practical, nourishing habits can help restore it. Izabella Wentz is an internationally acclaimed thyroid specialist and a licensed pharmacist who has dedicated her career to addressing the root causes of autoimmune thyroid disease after being diagnosed with Hashimoto's thyroiditis in 2009. She is the author of three books on Hashimoto's: Hashimoto's Thyroiditis Lifestyle Interventions for Finding and Treating the Root Cause, Hashimoto's Food Pharmacology, and Hashimoto's Protocol, which became a #1 New York Times bestseller. Dr. Elizabeth Boham is Board Certified in Family Medicine from Albany Medical School, and she is an Institute for Functional Medicine Certified Practitioner and the Medical Director of The UltraWellness Center. Dr. Boham lectures on a variety of topics, including Women's Health and Breast Cancer Prevention, insulin resistance, heart health, weight control and allergies. She is on the faculty for the Institute for Functional Medicine. This episode is brought to you by BIOptimizers. Head to bioptimizers.com/hyman and use code HYMAN to save 15%. Full-length episodes can be found here:How to Reclaim Your Energy and Overcome Chronic Fatigue Tired And Wired: How To Heal Adrenal Fatigue Getting To The Root Causes Of Why We Are All Tired (0:00) Introduction to the episode with Dr. Izabella Wentz (1:34) Overview of health ingredients and functional medicine (2:41) Factors damaging mitochondria and lab testing for fatigue (6:27) Dietary changes and time-restricted eating benefits (9:10) Food as medicine and the impact of common drugs on energy (11:43) Exercise and optimizing nutrient levels for mitochondrial health (15:42) Stress management and sleep for better mitochondrial health (18:45) Red light therapy and key nutrients for mitochondrial protection (21:18) Dr. Izabella Wentz's personal experience with fatigue and adrenal dysfunction (28:13) Testing and types of chronic stress (36:04) Diet, blood sugar, and adrenal function (39:36) Functional vs. conventional medicine approaches to fatigue (43:40) Chronic infections and identifying the root causes of fatigue (47:34) Common drivers of fatigue and the role of heavy metals (49:11) Personal journey with chronic fatigue syndrome and functional medicine solutions (51:18) Personalized support, supplementation, and sleep quality

This episode is brought to you by Fatty15, WHOOP and Timeline. Dr. Patrick Porter, PhD joins us today to break down what brain fitness really means and why modern life is overwhelming a biological system that was never designed for today's pace. Dr. Porter explains how brain energy, neuroplasticity, breathwork, mitochondria, sleep architecture, stress physiology, light exposure, and daily rituals all influence our ability to think clearly, recover deeply, and perform at a high level. We explore the science behind neurogenesis, the glymphatic system, alpha and delta brainwave states, the impact of sugar and artificial sweeteners on cognitive decline, how breathing and light frequencies regulate the nervous system, and why most people are unknowingly compromising their sleep, metabolism, and cognitive output. Packed with actionable tools—from box breathing and SMR training to healthier morning routines, supplements, and digital hygiene—this episode is a masterclass on how to build a sharper brain and age better. Follow Dr. Porter @drpatrickporter Follow Chase @chase_chewning ----- 00:17 – Neuropruning, neurogenesis & brain voltage explained 01:18 – Why puzzles aren't brain fitness & the need for recovery 02:02 – How neuroplasticity works at any age 03:08 – Challenging the myth that humans can't grow new neurons 03:28 – DNA changes every 40 seconds & mindset's effect on cellular energy 04:42 – Optimism vs. pessimism on brain health 05:31 – The impact of modern sedentary living 08:52 – Light, circadian rhythms & how the body gets biological "codes" 09:54 – Why meditation and ancient practices matter for neuroplasticity 10:44 – The brain's energy demands during sleep 11:13 – Sugar, stress & metabolic dysfunction 12:16 – Tech overload & living in a world we weren't built for 13:19 – Why exercising first thing is harmful if cortisol is high 14:04 – SMR brainwave training & preparing the brain for the day 14:31 – How to enter alpha state through psychological breathing 15:30 – Breathwork as the best pre-workout 16:03 – Memory, aging & how recall networks degrade 17:49 – How environment, food & behavior shape brain performance 18:32 – Brazil study: music + frequencies improve cognitive retention 19:21 – Intelligence is energy, not innate talent 20:42 – Hypernesia, super-memory states & learning faster 21:19 – Stress collapses the brain's energy field 22:25 – The 2 p.m. biological crash & 20-minute reboot method 23:17 – Why you shouldn't drink coffee first thing in the morning 24:05 – WHOOP data & tracking recovery 28:35 – Fire, infrared, and ancient light patterns regulating cortisol 29:06 – Box breathing & Navy SEAL stress control 30:39 – The 4-4-8 breath for nighttime relaxation 31:31 – Photobiomodulation & brainwave entrainment results 32:48 – Cold plunging, testosterone & the body's adaptive response 33:57 – Pain, opioids & training the brain to regulate pain naturally 34:23 – Why TBIs need light—not darkness—for healing 35:02 – What's wrong with modern education 35:36 – Diving deeper into sleep health: "Sleep smarter" 36:28 – Why 6.5 hours may be optimal; deep vs. REM sleep 37:20 – The glymphatic system: brain "washing cycle" 38:12 – Why dehydration & late eating disrupt deep sleep 39:33 – Tracking sleep: analyzing Chase's data 41:08 – Coal miner sleep study: 1 minute of deep sleep 42:11 – Getting to delta faster improves brain repair 42:40 – Why many people clench & never unwind during sleep 43:06 – Breath is the foundation of all emotional regulation 44:11 – Using breath to process problems & create optimism 45:21 – Dementia study: increasing brain voltage reverses symptoms 46:20 – Kids vs. adults: why adults hold stress longer 47:03 – Applying breathwork anywhere in daily life 48:31 – Addiction is one solution to infinite problems—breath creates options 49:15 – Why most affirmations don't work 50:06 – Breath + emotion alignment for manifestation 51:37 – The worst thing for brain health: doing nothing 53:12 – Sugar & artificial sweeteners destroying brain health 54:27 – Pavlov, dopamine loops & our coffee addiction 56:04 – Pandemic stress accelerated brain aging 56:49 – How breath can change immune response & resilience 58:09 – Stress, perception & mitochondrial ATP 59:20 – Red light & brain energy: mitochondria producing 32× ATP 59:55 – Nasal vs. mouth breathing for brain optimization 01:00:23 – Yogic breath, pranayama & hemisphere balancing 01:01:11 – Should you breathe through left or right nostril 01:02:55 – Stress collapses neural function under pressure 01:03:34 – Why people fear brain decline but don't act 01:06:02 – Olive oil daily reduces Alzheimer's risk 01:07:00 – The sugar epidemic: 100 lbs/year 01:07:53 – Supplements: niacin, vitamin C, omega-3s 01:09:59 – How to know if you're inflamed 01:11:49 – Lab markers to track for brain health 01:13:20 – Iron, energy & the body's magnetic fields 01:14:05 – Algae, greens & light-activated nutrient strategies 01:16:23 – Measuring progress: HRV, community, daily walking 01:17:20 – Brain health by decade & sleep hygiene after 40 01:19:20 – Digital hygiene: limit phones after 8 p.m. 01:20:28 – Designing the perfect 24 hours for brain health 01:24:25 – The power of review, gratitude & problem-solving before sleep 01:25:13 – Ever Forward ----- Episode resources: Save an additional 15% on C15:0 essential fatty acids at Fatty15.com/everforward  Save up to $60 on the WHOOP 5.0 activity tracker at Join.Whoop.com/everforward Get a FREE 3-day sample of MitoPure at Timeline.com/everforwardsample Watch and subscribe on YouTube  

Hey guys! Welcome back. Today I want to dive into why fat loss is more than just tracking macros. Yes, a calorie deficit is needed for fat loss, and counting macros gives us structure and targets, but there are so many factors that influence what our macros are and the ability to hit them That's what we're talking about today!  Apply for coaching Black Friday yearly offer for the Monthly Membership start Thursday Black Friday sale starts Thursday for HAPI supplements (no code needed)The EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

Last time we spoke about the beginning of a conflict between the USSR and Japan. In the frost-hardened dawns by the Chaun and Tumen, two powers eye a ridge called Changkufeng, each seeing a prize and fearing a trap. On the Soviet side, weary front-line troops tighten their grip, while Moscow's diplomats coaxed restraint through Seoul and Harbin.  As July unfolds, Tokyo's generals push a dangerous idea: seize the hill with a surprise strike, then bargain for peace. Seoul's 19th Division is readied in secret, trains loaded with men and horses, movement masked, prayers whispered to avoid widening the rift. Japanese scouts in white Hanbok disguise, peering at trenches, wire, and watchful Russians. Russian border guards appear as shadows, counters slipping into place, yet both sides hold their fire. On July 29, a skirmish erupts: a platoon crosses a shallow line, clashes flare, and bodies and banners ripple in the cold air.    #178 Night Attacks and Diplomatic Strains: The Lake Khasan Conflict Welcome to the Fall and Rise of China Podcast, I am your dutiful host Craig Watson. But, before we start I want to also remind you this podcast is only made possible through the efforts of Kings and Generals over at Youtube. Perhaps you want to learn more about the history of Asia? Kings and Generals have an assortment of episodes on history of asia and much more  so go give them a look over on Youtube. So please subscribe to Kings and Generals over at Youtube and to continue helping us produce this content please check out www.patreon.com/kingsandgenerals. If you are still hungry for some more history related content, over on my channel, the Pacific War Channel where I cover the history of China and Japan from the 19th century until the end of the Pacific War. A second troop train was scheduled to depart Agochi for Nanam on the night of 29 July, carrying back the initial elements of the 75th Infantry. At Haigan, regimental commander Sato was pulling on his boots at 16:00 when the division informed him that fighting had broken out near Shachaofeng since 15:00 and that the Russians were assembling forces in that area. Suetaka ordered Sato's 3rd Battalion, which had not been slated to leave until the following night, to proceed to Kucheng; the remainder of the regiment was to assemble at Agochi. After consulting with Division Staff Officer Saito at Agochi, Sato returned to Haigan with the conclusion that "overall developments did not warrant optimism, it was imperative to prepare to move the entire regiment to the battlefield." One of Sato's first actions was to telephone a recommendation to the division that he be allowed to occupy Hill 52, which commanded the approaches to Changkufeng from south of Khasan. Suetaka approved, and at 17:30, Yamada's company was ordered to proceed to Shikai along with Hirahara's battalion. Meanwhile, Suzuki's 15th Heavy Field Artillery Regiment, which had been among the last units ordered to leave, had finished loading at Agochi by about 15:00. Sato recommended to Suetaka that a portion of Suzuki's regiment be attached to him; this was why Suetaka decided to transfer one of the two batteries to the 75th Infantry. The rest of the heavy artillery concentrated at Kyonghun. Suetaka's orders, issued at 18:20, called for Sato to have two of his battalions, the 1st and 3rd, cross the Tumen as soon as possible, with engineer support. Attached was Narukawa's heavy battery. Sato's mission was twofold: to assist Senda and to watch the enemy in the Changkufeng area. Sato arrived at 21:15 in Shikai. There, he assembled a number of his officers, including Yamada, and explained his plan: the 1st Company plus machine guns were to cross the Tumen from Sozan ahead of the other units, occupy Hill 52 with an element, and concentrate the main body at the foot of Fangchuanting to await Hirahara's battalion. A portion of the 19th Engineers would go to Sozan to assist the 1st Company with its river crossing. Amid heavy rain and darkness, the various units set out at 22:15. The platoon sent to Hill 52 arrived before dawn on the 30th, the rest of the forces somewhat later, though Sato had intended to move everybody across the river by the early hours. On the 29th the engineer regiment commander, Kobayashi, had also arrived at Shikai. He ordered Captain Tomura to handle the crossing in the vicinity of Sozan, as well as preparations for a future offensive with the main body. When Kobayashi reached Kucheng, he learned from Hirahara not only about the front-line situation but also about Sato's important plans: "The K. Sato force is going to cross the river tonight, 29–30 July. A night attack will be launched against Changkufeng on the night of 30–31 July." Kobayashi issued orders to his two commanders to assist the crossing by Nakano's infantry unit, 1st Battalion, 75th Regiment at Matsu'otsuho and Sozan, and, in addition, to cooperate with the position attack by Nakano and help in the assault at Hill 52. Most of these young officers, such as Seutaka dishing out orders were performing what the Japanese termed "dokudan senko" or "arbitrary or independent action". Japanese operational regulations actually contained a section dealing with dokudan senko, by which initiative, not imperiousness, was meant. Two elements were involved: control but encouragement of self-reliant thinking. This subject became important in training officers, all of whom, including such infantry experts as Suetaka, were well acquainted with the requirements. Combat missions were stipulated in operations orders, but, if these were not realistic, initiative was to come into play, though only when there was no time to contact superiors. By the same token, commanders had to be ready to assume full responsibility if matters turned out adversely. "We were disciples of the 'Moltke' system of AGS control, with dual authority vis-à-vis the local forces and the chief of staff."  The Korea Army's version of events on 29 July, there was no mention of any report received from the division prior to 17:30. Details did not reach Seoul, in the form of printed divisional intelligence reports and operational orders, until 1 August. The late afternoon report from Kyonghun provided the Korea Army authorities with little solid information, but Seoul had to notify higher headquarters immediately. Kitano sent messages to Tokyo and Hsinking at 19:15. The command and Kwantung Army were told that, in addition to Senda's assault party, 40 Japanese soldiers were deployed west of Changkufeng and at Yangkuanping. The division's main forces had begun the rail pullback from the 28th, leaving behind only two infantry battalions and a mountain artillery battalion for the time being. At 21:20 on 29 July, Korea Army Headquarters received the text of Suetaka's full report, which concluded: "With a view toward a possible emergency, the division suspended movement back of the 75th Regiment and is making necessary arrangements to have them advance instead. The latest affair derives sheerly from the enemy's unlawful challenge. It is my firm belief that the nature of this incident differs completely from the one at Changkufeng and should be handled separately. At present, since communication with the forward lines is not good, Lieutenant Colonel Senda (who is at the front) has been entrusted with command, but I assume entire responsibility for the consequences." Instead of boarding their trains at Agochi, Sato's regiment and supporting engineers moved to the Manchurian side of the Tumen as soon as possible. Suetaka called Sato's 2nd Battalion to Kyonghun as divisional reserve. Subsequent dispatches claimed that: (1) Senda's unit, which had driven off intruders in the Shachaofeng area once, was engaged against new Soviet forces (sent at 18:20, 29th);  (2) Senda's unit had expelled trespassers, and a combat situation had developed near Shachaofeng (22:00, 29th);  (3) fighting was going on in the vicinity of Shachaofeng (06:40, 30th).  Korea Army Headquarters, however, obtained no more important communication concerning the events of 29 July than a report, sent that evening by Suetaka, that revealed his concern about a possible Soviet attack in the Wuchiatzu sector near the neck of the long Changkufeng appendix.  After the clash at Shachaofeng, a general officer, Morimoto, happened to be visiting Colonels Okido and Tanaka in Nanam. Both of them were said to be of the pronounced opinion that no troubles ought to be provoked with the USSR while the critical Hankow operation lay ahead; yet Suetaka apparently had some intention of striking at the Soviet intruders, using the 75th Regiment. They urged that this policy not be adopted and that Suetaka be approached directly; the channel through Y. Nakamura, the division chief of staff, was hopeless. Although in agreement, General Morimoto declined to approach Suetaka; since the latter seemed to have made up his mind, it would be inappropriate to "meddle" with his command. Suetaka was functioning as an operations chief at that time. Apart from the mobilization staff officer, who was not enthusiastic about aggressive action, the only other officer who may have affected the decisionmaking process was the Hunchun OSS chief, Maj. Tanaka Tetsujiro, a positive type who shared Suetaka's views and was probably with him on the 29th as well as 30th. Although developments at Suetaka's command post were known more as the result of silence than of elucidation, we possessed considerable information about thinking at the Korea Army level: "Suetaka contacted us only after his men had driven out the enemy near Shachaofeng. Till then, the front had been relatively quiet and we were of the opinion all or most of the deployed forces were on their way home. We at Seoul had no foreknowledge of or connection with the 29 July affair. Reports came in; we never sent specific orders. Triggered by the affray at Shachaofeng, the division attacked on its own initiative. It was our understanding that very small Japanese forces had been committed to evict a dozen enemy scouts and that, when a platoon of ours got atop the hill, they observed surprisingly huge hostile concentrations to the rear. This was probably why the platoon pulied back, although much has been made of the desire to obey the nonaggravation policy to the letter. We at Seoul felt that this was a troublesome matter—that our side had done something unnecessary. When the division finally made its report, the army had to reach some decision. There were two irreconcilable ways of looking at things. We might condemn what had been done, and the division ought to be ordered to pull out promptly, having arbitrarily and intolerably acted against the known facts that Imperial sanction for use of force had been withheld and Tokyo had directed evacuation of the moved-up units. The opposing, eventually predominant view was that the division commander's course of action ought to be approved. Perusal of small-scale maps of the locale indicated a clear violation of the frontier, something not proved in the case of Changkufeng. We shared the division commander's interpretation. His BGU had its mission, and he was acting with foresight to solve matters positively and on his own, since he was the man closest to the problem. General Nakamura felt that the latest development was inevitable; our units did not cross the Tumen until the Soviets attacked us in force. Therefore, the division's actions were approved and a report was rendered promptly to Tokyo. It could be said that our outlook served to "cover" the division commander, in a way. But if IGHQ had ordered us to desist, we would have".  Nakamura added: "I was of the opinion the only solution was to drive the Soviet troops outside Manchukuoan territory; therefore, I approved the action by the division." Such sanction had been granted on the basis of information supplied to Seoul by Suetaka on the evening of 29 July, again post facto. At 01:20 on the 30th, Nakamura wired Suetaka a message characterized by gracious phrasing that suggested his grave concern: "One ought to be satisfied with expelling from Manchurian territory the enemy attacking our unit on the . . . heights southwest of Shachaofeng. It is necessary to keep watch on the enemy for the time being, after having pulled back to the heights mentioned above, but we desire that matters be handled carefully to avoid enlargement; in case the foe has already pulled back south of Shachaofeng . . . he need not be attacked." Nakamura also sent a wire to the AGS chief, the War Minister, and the Kwantung Army commander. After conveying the information received from Suetaka, Nakamura continued: "In spite of the fact that our troops have been patient and cautious . . . this latest incident [near Shachaofeng] started with Soviet forces' arrogant border trespassing and . . . unlawful challenge. Therefore, I am convinced that this affair must be dealt with separately from the incident at Changkufeng. Nevertheless, I shall endeavor to handle matters so that the incident will not spread and shall make it my fundamental principle to be satisfied with evicting from Manchurian territory the hostile forces confronting us. The Korea Army chief of staff is being dispatched quickly to handle the incident".  The Korea Army, "painfully slow to act," says a Kwantung Army major, was merely the intermediary link, the executor of Tokyo's desires. In the case of remote Shachaofeng, there was an inevitable gap between on-the-spot occurrences and AGS reactions. By then, Arisue, Kotani, and Arao, Inada's observers, had returned to Japan—an important fact, given the "Moltke" system of staff control. Nevertheless, their return must have exerted significant effects on central operational thinking. Kotani remembered that his AGS subsection had given him a welcome-home party on the night of 29 July when an emergency phone call was received from the duty officer. "It was about the clash at Shachaofeng. The festivities came to an abrupt end and I headed for the office. From then till the cease-fire on 11 August, I remained at the AGS night and day." Since the 19th Division had furnished higher headquarters with minimal information, Tokyo, like Seoul, had only a few ostensible facts to act upon. But this had been the first combat test for the Korea Army, which needed all the encouragement and assistance possible. Although Japanese field armies, notably the Kwantung Army, were notorious for insubordination, one could not overemphasize the fact that the Korea Army was meek and tractable. If Nakamura had concluded that Suetaka acted properly (which reports from Seoul indicated), the AGS could hardly demur. It would have been unrealistic to think that Tokyo, although cautious, was "softer" about the Russian problem than front-line forces. There had been no concern over time lags; details were Seoul's province. Reaction took time at every level of the chain of command. Decision making in the Japanese Army had been a many-layered process. The Army general staff had been of the opinion that initial guidance ought to have been provided to the Korea Army soon, particularly since there had been evidence of failure to convey intentions promptly to the front and no high command staff officer remained to direct matters. After hearing from Seoul twice about the Shachaofeng affair, the responsible Army general staff officers conferred at length. Stress had been laid on the indivisibility of the Shachaofeng and Changkufeng incidents. It had also been evident that further information was required. On that basis, a "handling policy for the Shachaofeng Incident" was drafted, and Tada notified the Korea and Kwantung armies accordingly on 30 July. Nakamura had received the telegram at 16:50 and had its contents retransmitted to Kitano, then at Kyonghun: "Shachaofeng Incident is progressing along lines of our policy, leave things to local units, which have been adhering to the principle of nonenlargement. Have them report on front-line situation without fail."  The Army general staff and the Korea Army were calling for prudence, but the division, well down the rungs of the ladder of command, was initiating actions that jeopardized the government's basic policy. Earlier quibbling about restraints on "unit-size" elements crossing into Manchuria had been abandoned after the firefight near Shachaofeng on 29 July. At 15:30, Takenouchi's battalion, part of the 76th Regiment, had been directed to assist Senda near Yangkuanping; at 18:20 Suetaka was ordering the 75th Regiment to head for the Kucheng sector and be ready to assault the Russians in the Changkufeng area. Support was to be provided by Kobayashi's engineers, by Iwano's transportation men, and by Suzuki's heavy guns. Of particular interest had been Suetaka's acceptance of Sato's recommendation that elements be sent to occupy Hill 52, a measure linked with a possible Japanese attack against Changkufeng.   Sato had decided by evening that the new situation required rapid deployment of his forces across the river. At Shikai, he conducted a briefing of his officers. Suetaka's orders conveyed orally by staff officers had stipulated: "The division will take steps to secure the border line immediately, even if the situation undergoes change. The Sato unit will advance immediately to the left shore, reinforce Senda's unit, and maintain a strict watch on the enemy in the Changkufeng area." Around 23:20, the last elements ordered forward arrived at Shikai station. Sato instructed only his headquarters and the Ito company to get off. The rest of the troop train primarily the 1st [Nakano's] Battalion was to move on to Hongui. From there, the soldiers proceeded to the Tumen near Sozan. With his staff and Ito's company, Sato trudged in silence through the mud from Shikai to the shore at Matsu'otsuho, starting at 00:30 and reaching the crossing site at 03:00. Reconnaissance had proved satisfactory, Sato remembered.  At the crossings, the hardworking engineers rowed his 1st and 3rd battalions across, company by company. Near dawn, around 04:30, he traversed the river. The movement had been completed in about an hour. When Sato's infantry finally got across, they proceeded to the skirt of Fangchuanting and assembled in secrecy. Not until about 08:00 did the regimental headquarters, Ito's company, and Hirahara's battalion reach Hill 147, already held by Noguchi's company west of Changkufeng. By then, plans had fallen behind schedule by at least several hours because of difficulties in train movement forward. Sato also remembered torrential rains; other officers mentioned darkness. Members of Nakano's battalion pinpointed a shortage of engineer boats from Kucheng. Engineers rowed some boats downstream during the night, but six of them were kept at Matsu'otsuho. This left only three boats for moving the 400 men of the 1st Battalion, the unit slated to storm Changkufeng, across the river at Sozan. Sato had wanted all of his troops across well before dawn on the 30th. A division staff officer rightly thought that Suetaka had already advised Sato, in secret, to "attack at an opportune time," and that the night of 29–30 July had been intended for the surprise assault. "Perhaps there was not enough time for all the attack preparations." Kobayashi's engineers admitted problems in moving boats to Sozan: "Although the water level had gone up because of daily rains recently, there were still many shallows and the current was irregular. Not only was it hard to move downstream, but dense fog also complicated the work. Nevertheless, the units at both sites were able to accomplish the river-crossing operation approximately as scheduled".  Meanwhile, after reconnoitering Soviet defenses along the Manchurian bank, Suzuki, commander of the 15th Heavy Field Artillery Regiment, crossed the Kyonghun Bridge on 30 July with his 1st Battery and established positions on the edge of Shuiliufeng Hill. Once Captain Narukawa was attached to the 75th Infantry on 29 July, he dispatched his 2nd Battery by train to Shikai that night. Although firing sites had been surveyed northwest of Sho-Sozan, the battery had to traverse two weak, narrow bridges in the darkness. With two 15-centimeter howitzers to haul, plus five caissons and wagons, the unit faced tense moments. The gun sites themselves were worrisome: they were scarcely masked from observation from Changkufeng, and the single road to them from the unloading station ran through a paddy area and was similarly exposed. By 1200 hours on 30 July, Sato exerted operational control over the following units: his own forces, Nakano's battalion east of Fangchuanting; Hirahara's reinforced battalion west of Chiangchunfeng; a platoon from Nakajima's infantry company on Hill 52; and Noguchi's company on Hill 147; and from other forces, Senda's 2nd (Kanda) BGU Company; two reinforced companies from Takenouchi's battalion of Okido's 76th Regiment near Shachaofeng; and a 75-mm half-battery from the 25th Mountain Artillery on the Manchurian side with Sato. On the Korean shore, another half-battery comprising two 15-centimeter howitzers from Narukawa's unit of the 15th Heavy Field Artillery was in place. The 19th Engineers operated near the crossing sites, though one platoon remained at Fangchuanting. Sato said, "We were now deployed at last, to cope with any situation." His command post was set in foxholes on open ground at Chiangchunfeng, a central hill that offered excellent observation and control over actions around Changkufeng to the east and Shachaofeng to the north. Not content with suspending the pullout of units and deploying additional combat troops across the Tumen, Suetaka decided to recall division headquarters, mountain artillery, cavalry, signal, medical, and veterinary personnel from Nanam. At dawn on 30 July, Nanam issued orders for Colonel Tanaka to move 500 men and 300 horses to Agochi by rail; most of the increment came from Tanaka's horse-drawn 25th Mountain Artillery. The colonel reached the Korean side of the Tumen at 05:00 on 31 July. The preceding emergency measures were being implemented by Suetaka, even as he received Nakamura's calming telegram of 30 July enjoining nonexpansion. Changkufeng Hill was not even mentioned. Nakamura's concern was typified by Kitano flying to the front. At 10:00 on 30 July, Kitano sent the division chief of staff a cautious follow-up cable: "Based on the consistent policy for handling the Changkufeng Incident and on the army commander's earlier telegram, kindly take steps to ensure careful action in connection with the affair in the Shachaofeng vicinity lest there be enlargement." At 13:45, Nakamura transmitted another restraining message to Suetaka: "The division is to secure … Chiangchunfeng and … the heights southwest of Shachaofeng, using present front-line units. Unless there is an enemy attack, however, resort to force will depend on separate orders." Several hours later, at 16:50, Nakamura received instructions from Tada: the Shachaofeng case was being left to the local forces, who were pursuing the desired policy of nonenlargement, but prompt reporting was desired. At 19:30, the retransmitted message was received by Kitano, already at the front with Suetaka at Kyonghun. After his units had crossed the Tumen on 30 July, Sato Kotoku ordered a strict watch and directed preparations for an assault based on the plans. He conferred with Senda at Chiangchunfeng and observed the enemy. Even after dawn, the frontline commanders who had crossed the river remained uncertain about when the attack would be staged. While Sato's force conducted reconnaissance to prepare for a daytime offensive, orders arrived around 08:00 indicating, "We intend a night attack, so conceal your activities." Daytime movements were prohibited. Sato then explained the impression he had derived from Senda and the intelligence on which he based his estimates: " Exploiting the impasse in diplomatic negotiation, the enemy side had steadily reinforced front-line offensive strength and trespassed anew near Shachaofeng. They now had a battalion and a half of infantry plus 20 artillery pieces in the area, some south of Shachaofeng and the others at four positions immediately east of Lake Khasan. At least a dozen (maybe 20) tanks were deployed in the sector opposite us. About 300 well-armed, active Russian troops were at Changkufeng. I decided that an attack ought to be staged that night. First of all, we were going to chill the insolent enemy by a courageous night assault—a method characteristic of the Imperial Army. Then all kinds of fire power were to be combined in a surprise attack against the positions. Our intention was to jo lt the Russians, demonstrate the true strength of our combat fire, and, by a combination of night and dawn attacks, cut down losses which our left-flank units would have incurred if a night assault alone were staged. We had considered two plans—a night attack against Changkufeng by the 3rd Battalion from the north, or by the 1st Battalion from the south. On 30 July, I decided to execute the second plan, using my 1st (Nakano's) Battalion, to avoid simultaneous involvement around Shachaofeng where the foe was by now alerted."  The Japanese Army ordinarily favored surprise assaults without supporting guns, since firepower was regarded as secondary in close combat and artillery was in short supply. According to the regimental journal, telephone contacts from the morning of the 30th indicated that the division commander shared the same line of thinking as Sato. By noon, Suetaka made his stance explicit. A phone call from Kucheng conveyed to Sato the gist of a critical division order: first, a detailed briefing on Soviet troop concentrations and dispositions, firing positions, troops, and armor south of Shachaofeng; entanglements and forces at Changkufeng; large concentrations behind west of Khasan; tanks and ground formations moving north of the lake; a heavy concentration near the lake to the northwest; one confirmed and two suspected positions along the eastern shore and another with artillery far to the south. Then the order stated that K. Sato's forces, including the Takenouchi battalion from the 76th Infantry, one mountain artillery platoon, and one engineer platoon were to strengthen their positions and, at the same time, promptly evict from Manchurian territory the intruding and advancing enemy. However, pursuit must not be pushed too far lest the border be crossed. Shortly after noon, Suetaka issued another order to form a new force under Senda, who was to strengthen border security along the Shuiliufeng–Hunchun line. As with Sato, Senda was to eject the intruding and advancing enemy from Manchurian soil but not pursue them across the border. By midafternoon, Sato knew not only what he wanted to do but also Suetaka's intentions. At 15:30, he assembled all subordinate officers at Chiangchunfeng and dictated minute attack instructions. Intelligence indicated that the enemy continued to fortify points of importance along the Changkufeng–Shachaofeng line. Sato's plan was to annihilate hostile elements that had crossed the border north and south of Changkufeng. His concept went beyond a frontal assault. While Nakano's battalion would jump off south of Changkufeng, one reinforced company, Takeshita's 10th was to attack north. Since the sun rose at about 05:00, Sato intended to wipe out the enemy during three hours of darkness. Another battalion, Hirahara's 3rd would be held in reserve, with Ito's 6th Company ready to launch a night attack against Changkufeng from the northwest if necessary. Small forces deployed southeast at Hill 52 were to block the arrival of Soviet reinforcements around the southern shores of Khasan. Only after Changkufeng was secured and fire swept the high ground south of Shachaofeng would a reinforced battalion, Takenouchi's 1st from the 76th Regiment undertake a dawn assault to clear the Russians from that sector. An engineer platoon would assist both the night and dawn assault battalions with obstacle clearing. There would be no artillery support until dawn, when the available guns were to provide maximum coverage. Notably, even the movement of a single antitank gun warranted mention. Sato concluded the attack order by directing that each unit mask its intentions after sunset. Takenouchi was to act to check the enemy as soon as the sun went down. In connection with the dawn barrage against the enemy southwest of Shachaofeng, key personnel were to study the best way to exploit sudden fire described as gale and lightning. They were also to be ready to destroy enemy tanks. A green star shell would be fired to signal the success of the night attack. The code words were shojiki "honesty" and ydmo "bravery". At midnight, the regiment commander would be at the northwest foot of Chiangchunfeng. The order stressed typical night-attack precautions: secrecy and concealment, avoidance of confusion, antitank defense, and flare signaling of success. Sato added his own flair with his daily motto as code words and the reference to "whirlwind" fire. Impending action times were explicitly set when the order was issued at 15:30 on the 30th, more than ten hours before the 1st Battalion was to jump off. The key to success in a night assault lay in an absolute prohibition on firing by their side, and bold, courageous charging. Sato reminded his men that life is granted again after death. Nakano then assembled his company commanders east of Fangchuanting and issued his battalion order at 18:30. A few hours after Sato's briefing of the assault commanders, Suetaka arrived at the 75th Regiment command post. This visit late on 30 July is central to allegations that Sato, not Suetaka, conceived and executed the night attack on his own initiative. Divisional orders giving Sato his core mission had already been conveyed by telephone. After 16:00, Suetaka boarded a motorboat at Kucheng and went to the Manchurian side to verify front-line conditions. Soviet snipers south of Yangkuanping fired several shots, but his craft reached the Matsu'otsuho landing and proceeded to Chiangchunfeng to meet Sato. Sato described the situation: "frontline enemy forces had been reinforced steadily and had begun a vigorous offensive. The foe was provoking us, and the matter had grown very serious. I had already issued orders at 15:30 to take the initiative and deal the enemy a smashing blow." I would like to take this time to remind you all that this podcast is only made possible through the efforts of Kings and Generals over at Youtube. Please go subscribe to Kings and Generals over at Youtube and to continue helping us produce this content please check out www.patreon.com/kingsandgenerals. If you are still hungry after that, give my personal channel a look over at The Pacific War Channel at Youtube, it would mean a lot to me. On a frost-bitten dawn by the Chaun and Tumen, Russia and Japan lock eyes over Changkufeng. Diplomats urge restraint, yet Tokyo's generals push a bold gamble: seize a hill with a surprise strike and bargain later. Japanese divisions, engineers, and artillery edge toward the border, while Soviet sentries brace for a confrontation that could widen the war. 

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