REST | EAT | MOVE

Matt and Chris Johnson
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Your health is your #1 asset. Are you investing in this every day? In this podcast we will guide you along your journey to create a balanced healthy lifestyle allowing you to do and give more in your life and career. As the leading authority on small steps to healthy living, On Target Living has created a lifestyle that not only helps you have better health, but allows you to perform at your best. You will never think about your health & performance the same way again. www.ontargetliving.com

  1. 6 HR AGO

    300. The Foundation First: Know Your Numbers, Change Your Health

    In this dynamic family-led episode, the team from On Target Living—twin siblings Matt Johnson and Kristen Brogan, alongside their father Chris Johnson—break down what it truly means to build a strong health foundation in a world overloaded with trends, supplements, AI-driven solutions, and quick fixes. Framed around the metaphor of building a house, they emphasize that real health starts with the basics: rest, real food, and movement. Kristen dives into women’s health, hormone replacement therapy, and the constant cycle of diet culture, challenging listeners to simplify and return to nutrient-dense whole foods like omega-3s and chlorophyll-rich greens instead of relying on isolated supplements or extreme diets. Chris then shifts the conversation to “knowing your numbers,” explaining how to decode bloodwork, understand cholesterol beyond fear-based messaging, assess real risk, and recognize the powerful role of stress, sleep, digestion, and inflammation in aging well. Together, the three reinforce one core message: you can’t shortcut thriving health. Sustainable vitality comes from intentional habits, listening to your body, and strengthening the foundation before adding “solar panels” like peptides or advanced interventions. #HealthPodcast #WellnessPodcast #HolisticHealth #HealthyLifestyle #Longevity

    1h 3m

  2. 11 FEB

    299. The Protein Paradox: Why More Isn’t Always Better

    In this episode of the Rest, Eat, Move podcast, Matt challenges the booming protein craze, arguing that protein—especially protein powder—has become the new ultra-processed food. While whole foods are widely promoted for health, he highlights a “protein paradox” where that philosophy is abandoned in favor of highly processed powders, bars, and clear protein drinks marketed as healthier simply because they’re high in protein. Matt explains how industrial processing strips protein of its original nutrients, increases acidity, and can negatively impact digestion, micronutrient intake, and nervous system balance over time. He contrasts this with whole foods, which naturally provide protein alongside essential vitamins, minerals, enzymes, and balance. Ultimately, he urges listeners to rely less on ultra-processed protein products, resist fear-based marketing, and return to common sense nutrition by eating a variety of real, minimally processed foods. #NutritionPodcast #ProteinMyths #RealFood #WellnessEducation

    24 min

  3. 3 FEB

    298. Anxiety: The Disease of Today—and How to Take Back Control

    In this episode of the Rest, Eat, Move podcast, Matt explores anxiety as the defining “dis-ease” of modern life, reframing it as a natural stress response that becomes problematic when the nervous system is chronically out of balance. They break down the science of anxiety through the autonomic nervous system, explaining fight-or-flight versus rest-and-digest, and show how fear of the future—not the present moment—drives most anxious feelings. The conversation highlights why anxiety is rising, pointing to lack of self-awareness, constant stress exposure, screen time, loss of white space, poor sleep, nutrition, and insufficient movement. Rather than quick fixes or distractions, the episode emphasizes practical, foundational tools—especially breath control, sleep, nutrition, movement, and intentional breaks—to calm the nervous system, build resilience, and reclaim control over mental and physical health.

    44 min

  4. 28 JAN

    297. The Health Noise Is Out of Control

    In this episode, Matt and Chris cut through the overwhelming noise of modern health and wellness advice, reacting to viral clips and influencer trends around protein intake, diet soda, carbohydrates, genetics, hormones, weight loss drugs, and “quick-fix” biohacks. They argue that much of today’s nutrition and health messaging oversimplifies complex systems, promotes extremes, and fuels confusion—especially for younger audiences—while ignoring foundational principles like gut health, nervous system balance, movement, real food quality, and sustainable habits. Drawing on decades of experience, they challenge the idea that health outcomes are purely genetic or solvable by pills, powders, or prescriptions, emphasizing instead the power of lifestyle, environment, behavior, and belief. The episode ultimately reframes health as a long-term journey, encouraging listeners to stop dabbling, develop clarity, trust common sense, and focus on proven fundamentals that support both performance and well-being.

    1h 2m

  5. 21 JAN

    296. 5 Simple Habits to Reduce Inflammation and Improve Your Health

    In this episode of the Rest, Eat, Move podcast, Matt breaks down the often overcomplicated topic of inflammation, explaining that while acute inflammation is essential for healing, chronic inflammation—described as excessive, ongoing “heat” in the body—is at the root of nearly 90% of modern disease, including obesity, diabetes, cancer, hormonal imbalance, and mental health challenges. He emphasizes that food alone is not always the primary cause and highlights common symptoms such as skin issues, joint pain, digestive problems, low energy, weight gain, poor sleep, anxiety, and weakened immunity. Matt outlines five key contributors to chronic inflammation: unmanaged stress, insufficient sleep, a highly processed and acidic diet, omega-3 deficiency, and lack of daily movement (or over-exercising without recovery). Ultimately, he stresses that lowering inflammation requires a holistic, habit-based approach rather than quick fixes, empowering listeners to reclaim their health by addressing stress, sleep, nutrition, movement, and lifestyle balance.

    17 min
  6. 295. The Pursuit of Optimized Health: Finding What You’re Missing

    14 JAN

    295. The Pursuit of Optimized Health: Finding What You’re Missing

    In this episode, Matt reflects on the idea of “optimized health” and challenges the notion that health is simply the absence of disease or looking fit on the outside. Using personal examples and observations from the gym, he explains how many people have hidden gaps in their foundations—rest, nutrition, and movement—that prevent them from feeling their best, even if they exercise regularly or eat clean. The conversation emphasizes that optimization isn’t about perfection or extreme protocols, but about identifying blind spots such as poor sleep, excessive screen time, nutrient deficiencies, limited mobility, weak grip strength, or imbalanced training. By strengthening these foundations and filling individual gaps, health becomes more sustainable, more effortless, and better integrated into daily life, allowing people to have the energy, resilience, and physical freedom they want long term.

    20 min
  7. 294. Nutrition Without the Hype

    7 JAN

    294. Nutrition Without the Hype

    This episode introduces a new monthly webinar series focused on “Nutrition Without the Hype,” aiming to cut through misinformation and quick-fix trends by returning to simple, foundational principles of health. Drawing on personal stories and decades of experience, the hosts emphasize that true nutrition is not about perfection, supplements, or chasing nutrients in isolation, but about understanding food as a system rooted in cell health, pH balance, and source. They explain how lifestyle choices—rest, stress management, movement, hydration, and whole foods close to their natural source—directly influence digestion, inflammation, gut health, mental health, and long-term vitality. The conversation challenges supplement-driven culture, highlights the power of real food (especially fruits, vegetables, healthy fats, and gut-supportive foods), and reframes nutrition as both medicine and information. Ultimately, the episode encourages listeners to build sustainable habits, focus on behavior over hype, and make small, repeatable upgrades that support lifelong health.

    1h 5m
  8. 293. Leave It on the Doorstep: A Healthier Mindset for the New Year

    31/12/2025

    293. Leave It on the Doorstep: A Healthier Mindset for the New Year

    In this reflective end-of-year podcast episode, Matt looks back on 2025 and encourages listeners to “leave it on the doorstep” as they move into the new year—letting go of guilt, unmet goals, and perceived failures while keeping the lessons learned. Using a mix of personal stories, mindset coaching, and health-focused motivation, the episode emphasizes that perfection isn’t required for progress. The host highlights how common negative self-talk (“I can’t,” “I won’t,” “I don’t,” “I didn’t”) keeps people stuck, and explains how reframing those thoughts into “what if,” “I will,” “I want,” and “I did” can unlock real change. Rather than rigid New Year’s resolutions, the focus is on optimism, belief, and small, intentional habits—especially around health, nutrition, and self-care. The episode closes with an invitation to start 2026 with possibility, presence, and a healthier mindset, reminding listeners that lasting change begins in the mind.

    9 min
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About

Your health is your #1 asset. Are you investing in this every day? In this podcast we will guide you along your journey to create a balanced healthy lifestyle allowing you to do and give more in your life and career. As the leading authority on small steps to healthy living, On Target Living has created a lifestyle that not only helps you have better health, but allows you to perform at your best. You will never think about your health & performance the same way again. www.ontargetliving.com

Information

  • Creator
    Matt and Chris Johnson
  • Years Active
    2017 - 2026
  • Episodes
    272
  • Rating
    Explicit
  • Copyright
    © Matt and Chris Johnson
  • Show Website
    REST | EAT | MOVE

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