In this episode, we dive into the 12th edition of The Core Four Quickfire. Today, we’re breaking down four fast, actionable insights across movement, nutrition, recovery, and lifestyle. You’ll learn how to track your fitness progress with a simple test workout. We’ll dive into why extra virgin olive oil is a staple of the world’s healthiest diets and how adding it to your daily routine can support heart health, lower inflammation, and boost longevity. We’ll also explore how sleep is where learning locks in and real progress sticks. Finally, I’ll share one of the easiest yet most overlooked tools for improving your focus, stress management, and mindfulness: the breath check. Tune in, apply what fits, and see the difference it can make in your day-to-day life. Let’s get after it.

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In this episode, we unpack the 13th edition of the Vitality Recap. This episode dives headfirst into one central theme: doing hard things and making hard choices. I’m revisiting a powerful experiment—intentionally choosing one hard thing every day. Whether it’s a cold shower, a tough conversation, or giving up social media for a day, this practice builds resilience, sharpens your mindset, and pushes you beyond your comfort zone. I’ll also share this month’s top recommendation—a phenomenal Huberman Lab episode featuring Michael Easter, author of The Comfort Crisis, that explores why discomfort is essential for health and growth. We’ll wrap it up with a quote that’s stuck with me: Easy choices, hard life. Hard choices, easy life. This episode is a quick hit to inspire you, challenge you, and empower you to lean into the hard road today. Tune in and let’s get to work.

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We’re drowning in information, but still struggling to get healthier. Why? In this episode, we break down the real reason behind the gap between knowing and doing when it comes to health. Spoiler: it’s not a lack of knowledge. You’ll learn why behavior change is emotional, not just logical, and how decision fatigue, identity conflicts, and poor environments hold us back. Most people already know the basics: eat real food, get sleep, move daily. But integration, not information, is where change happens. I’ll walk you through the six core reasons the gap exists, and more importantly, four powerful ways to start closing it. This one’s packed with real talk, actionable strategies, and a reminder: you don’t need to be perfect, you just need to keep showing up. Tune in and ask yourself: Are you closing the gap… or widening it?

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In this special 75th episode of The Vitality System Podcast, we zoom out and reflect on what’s shaping the world of health, wellness, and performance in 2025. From longevity going mainstream to the rise of wearables and AI, this episode explores the trends that matter, the lessons that keep proving true, and what’s coming next.

You’ll hear:

• The 5 biggest health trends shaping the year so far
• Key lessons we’ve learned—and relearned—in 2025
• Predictions for the future of wellness, performance, and longevity
• Practical, grounded takeaways to help you navigate the noise and optimize what matters

Whether you’re a high-performer, lifelong learner, or just someone trying to feel better and live better, this episode will (like all other episodes of this podcast) empower you to take control of your health journey with clarity, simplicity, and confidence.

Because the best way to predict the future… is to create it.

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Trying to get healthier? You’re not alone, and you’re not the only one making it harder than it needs to be. In this episode, we dive into 7 common mistakes people make when pursuing better health: going all-in, lacking direction, chasing instant gratification, and more. These aren’t flaws, they’re fixable patterns. It’s not always about the perfect plan. It’s about progress. It's about building a rhythm you can actually sustain. Whether you’re just starting out or restarting (again), this episode gives you a roadmap to avoid burnout, stay on track, and make meaningful change that lasts. We’ll break down practical shifts and mindset upgrades to help you show up consistently and feel proud of how you’re living. Because when you shift the way you think, the way you act will follow. Press play and start showing up better today, tomorrow, and for life.

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In this episode, we unpack one of the most overlooked areas of health: circadian rhythm. Your body craves consistency, and when you align with your natural clock, everything improves—sleep, energy, focus, metabolism, and even mood. You’ll learn how light, sleep, food, and movement act as time cues for your body (called zeitgebers) and how small tweaks to when you do things can have massive benefits. Whether you’re struggling with energy crashes, inconsistent sleep, or low focus, this episode gives you practical, research-backed strategies to align your routine with your biology. Because in health, it’s not just what you do—it’s when you do it that matters most.

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In this 12th edition of the Vitality Recap, we share three quick-hit insights that have been shaping how I think, feel, and live lately. A journaling habit I’ve used for years called “The Best Things I’ve Heard All Day”—a daily reflection that turns ideas into action and helps cut through the noise of endless information. A powerful tool called NatureDose, an app that tracks how much time you spend outside. And one of my favorite recent quotes that is a reminder to stay curious, challenge your own assumptions, and keep a beginner’s mindset—even when you think you’ve got it figured out. Tune in, take what resonates, and carry it into your week.

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Most people think it’s the big, flashy changes that transform your health and energy. But in today’s episode, I’m sharing something different: nine small habits that truly move the needle—the habits that create real momentum in your life, your work, and your mindset. No hacks. No gimmicks. Just simple, doable habits you can start stacking today. We’ll talk about morning movement, evening wind-downs, journaling, hydration, breathing, and more. The things that make showing up for yourself not just possible, but sustainable over the long haul. Because at the end of the day, success isn’t about perfection. It’s about consistency. So tune in. Pick one habit. Start there. Stack the wins.

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