The Health Movement

Derek

The Health Movement is about one thing: helping you start living life instead of simply existing. Through real conversations, practical strategies, personal experiments, and evidence-based information, we explore what it actually takes to live a healthier, stronger, and more fulfilling life. You’ll find content covering fitness, nutrition, recovery, mindset, mental health, relationships, purpose, community, and the everyday habits that shape how we live. Some episodes feature conversations with experts and people with powerful stories. Others break down practical health and wellness topics, challenge conventional thinking, or document real-world experiments to find out what actually works. This isn’t about perfection. It’s about making small, consistent changes that add up to a better life. Move better. Think better. Connect more. Live fully. Welcome to The Health Movement.

  1. 6d ago

    105 - She Quit After 18 Years — And Built a Whole New Life

    I'm obsessed with never going back to the version of me I worked so hard to not be. Bree Usie never set out to be a sober creator. She spent 18 years drinking and using substances, living on autopilot, and dealing with chronic pain after several surgeries on her spine. She had known for a long time that she needed to quit, but she could never find the follow-through — until one very late night when everything hit at once. She started calling and texting friends. They were supportive, as friends should be. But one lifelong friend stayed on the phone for four hours and gave her something none of the others had: tough love. Suck it up. Some people are dealt really crappy things in life, and this is one of those things you have to deal with. You're either going to let it control you and consume you, or you're going to try to take your life back. In Bree's head, one phrase kept repeating: it's now or never, it's now or never, it's now or never. The next day, she decided to give it a go. She just never went back after that point. Her sober date is March 29, 2025, and she was more than 570 days sober at the time of recording. In this episode of The Health Movement Podcast, Bree and I talk about that reinvention: from autopilot to daily check-ins, from hiding letters to herself around her house to building a community where people can show up exactly as they are. We get into why she never went to AA or rehab, how she did it on her own, why the first three months were the hardest, and how training — something she had done for over a decade — became the place she poured her energy when she needed something to pour it into. Bree also shares the story behind Sober Sourdough — the cottage bakery she started after her first starter molded in three days and she restarted it the same day. That starter, Jane Dough, is the same age as her sobriety, and she now ships sourdough all over the United States. And we talk about the community she did not expect to build: from 4,000 TikTok followers to 36,000, morning lives from the gym six days a week, night lives playing games and talking through the day, and a Discord of almost 100 people where men in particular feel safe enough to open up about sobriety, self-harm, family issues, and everything in between — with one rule above all: no judgment. If you've ever tried to change your life while keeping the same routines, the same rooms, and the same people around you, or you've ever felt alone in a crowded room, this conversation will change the way you see what it actually takes to become a different person. ⸻ CHAPTERS 00:00 – "Never Going Back" 00:41 – More Than 570 Days Sober 01:06 – The Night Everything Shifted 03:37 – Kind Is Not Nice 05:03 – Redirecting Her Energy 06:49 – Journaling and Letters to Herself 08:15 – Obsessed With Never Going Back 08:58 – What She Had to Give Up 12:35 – The TikTok Crew 13:30 – Building the Community 15:29 – Never Asking for Gifts 17:45 – Authenticity and No Judgment 19:09 – Where Does This Go Next? 21:54 – Alone in a Crowded Room 27:48 – Mind Your Own Mind 31:56 – Learning to Say No 33:27 – Sourdough and Jane Dough 36:10 – Advice for Someone on Day Three 41:58 – The Discord as a Safe Space 43:34 – Where to Find Bree ⸻ About Bree Usie Bree Usie, known online as SoberBree, is a TikTok creator who streams live from the gym most mornings and plays games and talks with her community at night. After 18 years of drinking and substances, she got sober on March 29, 2025, without AA or rehab, and rebuilt her days around training, journaling, honest friendships, and community. She is also the founder of Sober Sourdough, a cottage bakery she started the day she got sober, shipping sourdough across the United States. ⸻ Connect with Bree Usie Website: soberbree.com TikTok: @SoberBreezy For sourdough orders, DM her and mention sourdough — on TikTok, say sourdough in the message so she knows it's an order. ⸻ Listen to The Health Movement Podcast YouTube: @HealthMovementPodcast ⸻ Work With Derek Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization? Instagram: @derek.josephs ⸻ We are not doctors. This episode is for education and conversation only, not medical advice. Before making any nutritional, fitness, or health changes based on anything you hear on the show, please consult with your physician. If you are struggling with substance use, please reach out to a qualified professional. In the US, the SAMHSA National Helpline is 1-800-662-4357, free and confidential, 24/7. If you are in crisis, call or text 988 in the US. Support the show

  2. Oct 19

    104 - Why the Strongest Guys Move Like They're 80

    She switched her college major to avoid public speaking. Now she teaches fitness classes to rooms of 150 people. Becca Voelpel never planned on a career in fitness. She was a competitive dancer who performed professionally right out of high school, walked away after one month, and ended up with a degree in healthcare administration and a desk job that made her miserable. Her way out was barre — and a mentor who spent months convincing a woman terrified of microphones to get certified and teach. In this episode of The Health Movement Podcast, Becca and I talk about that transformation: from the woman who taught her first three months without touching a microphone to the Director of Group Exercise at Total Gym. We get into what barre, mat Pilates, and reformer actually are and who each one is for, why Pilates should complement your training instead of replacing it, and the mind-body connection — awareness, breath, control — including what the research actually says about thinking about the muscle you're working. Becca also shares her advice for anyone nervous to try a class (give yourself grace), her philosophy for aspiring instructors (get comfortable being uncomfortable), and why the hardest class you'll ever teach is the one with three people in it. If you've ever felt intimidated walking into a new class, or you've wondered whether all that "mind-muscle connection" talk is real, this conversation is for you. ⸻ In this episode, we discuss: • From professional dancer to healthcare desk job to fitness instructor • Why she quit dance after one month — and finished the contract anyway • The SoulBody barre certification that started it all • Terrified of public speaking: switching majors over a speech class • Three months teaching without touching a microphone • What barre, mat Pilates, and reformer actually are • Why Pilates is a complement, not a replacement • Strong people who move like they're 80 • Bodybuilders in Pilates: less back pain in 6–8 weeks • Finding exercise modalities that age with you • Mind-body connection: awareness, breath, control • What the research says about thinking about the muscle you're working • The Glenn Wilkinson episode and Derek's slow, light bench press experiment • Cueing with intent vs. chasing Instagram-worthy choreography • Four years at Total Gym: trainer to sales and group exercise director • "Choose your busy" — thriving in chaos • Imposter syndrome in a male-dominated industry • Her mentor Lydia Haskell and the push to get certified • Advice for nervous first-timers: give yourself grace and gratitude • The hardest class to teach: three people and building from scratch • The chills moment: a room on the beat in 90-degree Baltimore heat • The biggest class: 100–150 at pop-ups • The "you've got this" fluff-word challenge — 80 push-ups • Derek's 50 "likes" back in episode 10 • The sustainability rule: a 20-minute walk beats a plan you'll quit ⸻ CHAPTERS 00:00 – Welcome to Episode 104 00:32 – Meet Becca Voelpel 00:58 – From Professional Dance to a Desk Job 03:07 – Happier Than the Desk Days? 03:54 – Quitting Dance: "Finish What You Started" 05:07 – Thriving in a Team Atmosphere 05:45 – Terrified of Public Speaking 06:41 – Teaching Students to Own the Room 08:58 – The Classes She Teaches: Barre, Mat Pilates, Reformer 10:02 – Barre, Pilates, and Reformer Explained 11:11 – Do What Makes You Happy — Pilates Is Complementary 12:25 – Strong People Who Move Like They're 80 13:08 – Bodybuilders in Pilates: Mobility and Stability 14:19 – Exercise That Ages With You 14:56 – Mind-Body Connection: Awareness, Breath, Control 16:17 – The Glenn Wilkinson Episode and Derek's Bench Press Experiment 17:16 – Cue With Intent, Not for Instagram 18:56 – Four Years at Total Gym 19:36 – "Choose Your Busy" 20:38 – Finding the Career Organically 22:27 – Imposter Syndrome in a Male-Dominated Industry 23:27 – Advice for Nervous First-Timers: Grace and Gratitude 25:31 – Advice for Aspiring Instructors: Be Open to Failing 27:45 – The Hardest Class: Three People and Building From Scratch 29:32 – The Chills: A Room on the Beat in 90-Degree Heat 30:20 – The Biggest Class: 100–150 at Pop-Ups 31:30 – The "You've Got This" Push-Up Challenge 33:22 – Derek's 50 "Likes" in Episode 10 35:30 – The Sustainability Rule 36:19 – Closing Thoughts ⸻ About Becca Voelpel Becca Voelpel is a fitness instructor and the Director of Group Exercise at Total Gym, based in Baltimore. A competitive dancer who performed professionally right out of high school, Becca traded the stage for a desk job in healthcare administration — and then traded the desk for the studio, earning her first barre certification through SoulBody, where she now serves in a leadership role. She teaches barre, mat Pilates, and Pilates reformer, mentors group fitness instructors, and writes The FitPro Edit, a Substack on what actually works in fitness. She also posts free workouts on her YouTube channel. ⸻ Connect with Becca Voelpel Instagram: https://www.instagram.com/becvoelpel Website: https://mvmtbybecca.com The FitPro Edit (Substack): https://rebeccavoelpel.substack.com YouTube (free workouts): https://www.youtube.com/@becvoelpel ⸻ Listen to The Health Movement Podcast YouTube: @HealthMovementPodcast Website & Newsletter: healthmovement.us ⸻ Work With Derek Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization? Instagram: @derek.josephs Support the show

  3. Oct 5

    103 - Boxing Destroyed His Brain. Then Boxing Rebuilt It.

    One punch changes the fight — and it can change your life. Chris Weissbach never set out to be a boxer. He was a multi-sport athlete and University of Ottawa football player headed for the CFL combine when he walked into a boxing club looking for an edge. He never left. Under an Olympian coach and alongside national champions, Chris became a provincial champion with his sights set on the 2000 Olympics — until years of undiagnosed concussions forced him to walk away from the sport in 1998. In this episode of The Health Movement Podcast, Chris and I talk about that reinvention: from fighter to coach, from athlete to clinical exercise physiologist, and how he built the Phoenix Boxing Academy system around a simple philosophy — skills come first, fitness comes second. We get into why he has a real problem with watered-down "fitness boxing," how a decade of running a Knockout Parkinson's program opened his eyes to neuroplasticity, and how the same non-contact boxing training may have helped rebuild his own brain after years of head trauma. Chris also shares the story behind Punching With Purpose — the annual fundraiser he started in 2012 after his daughter's kidney issues brought his family to CHEO (Children's Hospital of Eastern Ontario): 2,000 punches in an hour, $25,000 raised the very first year — and why giving back became part of the gym's DNA. If you've ever had to reinvent yourself after the game you loved was taken away, or you think boxing is only for people who enjoy getting hit, this conversation will change the way you see the sweet science. ⸻ In this episode, we discuss: • Why Chris traded a football career for boxing after the CFL combine • Training under an Olympian and alongside a teammate of Lennox Lewis • The undiagnosed concussions that ended his run at the 2000 Olympics • Why "one punch changes the fight — and can change your life" • The Phoenix Boxing system: 8-week cycles, six levels, train like an athlete • Why skills come first and fitness comes second • What's wrong with watered-down "fitness boxing" • How non-contact boxing training may have helped rebuild his own brain • Running a Knockout Parkinson's program for 10 years • Punching With Purpose: 2,000 punches in an hour for CHEO • His daughter's kidney battle and why the gym gives back every year • The Boxing Edge Coaching Institute and teaching coaches worldwide • Bringing boxing to the Cree Nation of Chisasibi in northern Quebec • Why chin-ups, push-ups, and squats beat fitness gimmicks • What happens when people realize 90% of us don't like getting punched ⸻ CHAPTERS 00:00 – "One Punch Changes the Fight" 00:17 – Meet Chris Weissbach 01:09 – Football, the CFL Combine, and Finding Boxing 02:46 – Coached by an Olympian 05:19 – The Concussions Nobody Diagnosed 08:45 – Walking Away From Competition 10:16 – Provincial Champion to Forced Retirement 12:33 – From Fighter to Coach and Exercise Physiologist 14:47 – Neuroplasticity and Knockout Parkinson's 17:13 – The Phoenix Boxing System and the Boxing Edge 19:22 – Bringing Boxing to the Cree Nation of Chisasibi 21:28 – Do People Go On to Compete? 22:52 – The Comeback Blueprint 23:46 – Boxing IQ and the Small Details 28:54 – Skills First, Fitness Second 29:16 – Strength Training: Chin-Ups, Push-Ups, Squats 32:13 – Why Calisthenics Beats Gimmicks 34:16 – Punching With Purpose 37:53 – How to Connect With Chris ⸻ About Chris Weissbach Chris Weissbach is the founder and head coach of Phoenix Boxing Academy in Ottawa, Canada, a clinical exercise physiologist, and an NCCP-certified coach. A former University of Ottawa football player and provincial boxing champion, Chris has spent 20+ years developing a skill-strength-conditioning system that trains everyday people like athletes — without sparring. He is the author of The Comeback Blueprint - Train Like an Athlete Again (https://amzn.asia/d/05ZDr4JR), and the founder of the Boxing Edge Coaching Institute, which teaches fitness professionals how to coach real boxing technique. ⸻ Connect with Chris Weissbach Website: phoenixboxing.ca Boxing Edge Coaching Institute: boxingedge.ca ⸻ Listen to The Health Movement Podcast YouTube: @HealthMovementPodcast ⸻ Work With Derek Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization? Instagram: @derek.josephs Support the show

  4. Sep 14

    102 - How to Stop Negative Thoughts from Controlling Your Life

    Most of us have thoughts we wish we could shut off. The problem starts when we automatically believe them. Dani Kortava is a clinical hypnotherapist and NLP practitioner who helps people recognize and change thought patterns, habits, fears, and beliefs that may be keeping them stuck. In this episode of The Health Movement Podcast, Dani and I talk about why our minds can default to worst-case scenarios, how experiences from our past can shape the way we see ourselves today, and why learning to become an observer of your thoughts can change the way you respond to everyday life.  Dani also explains how she uses hypnotherapy and Neuro-Linguistic Programming (NLP) in her work, what actually happens during a hypnotherapy session, and why hypnosis is very different from the stage-hypnosis stereotypes many people picture. We get into repetitive negative thoughts, perspective, gratitude, fear, relationships, motivation, and the idea of learning to “think on purpose” rather than allowing every thought that enters your mind to control your emotions and actions. Dani also shares some powerful stories from her work, including a woman who overcame a fear of elevators and was later able to get to her husband in the hospital when he suffered a heart attack. She also shares the moment her own daughter noticed the changes Dani had experienced through hypnotherapy before Dani ever said anything about them.  If you’ve ever felt stuck in your own thoughts, caught yourself constantly imagining the worst-case scenario, or wondered whether it’s possible to change patterns you’ve carried for years, this conversation offers a different way to look at your mind. ⸻ In this episode, we discuss: • What Neuro-Linguistic Programming (NLP) actually is  • How early experiences can influence our thought patterns and beliefs  • Why repetitive negative thoughts can become so powerful  • What hypnotherapy actually looks and feels like  • The difference between clinical hypnotherapy and stage hypnosis  • Why Dani describes the process as “repatterning” the mind  • Becoming an observer of your thoughts instead of automatically believing them  • Why the mind naturally gravitates toward worst-case scenarios  • How perspective can change your emotional response to a situation  • Dani’s personal experience with hypnotherapy and the change her daughter noticed  • Helping people work through fears, habits, motivation, and repetitive thoughts  • The story of a client who overcame her fear of elevators  • Why someone else’s anger often has very little to do with you  • How gratitude can change the way you look at difficult situations  • Two things you can begin practicing today: perspective and gratitude  • What it means to “think on purpose” ⸻ CHAPTERS 00:00 – Meet Dani Kortava  00:51 – What Is Neuro-Linguistic Programming (NLP)?  01:12 – What Dani Helps People With  03:12 – Where Our Patterns & Beliefs Begin  05:45 – What Dani Notices When People Speak  06:43 – How Hypnotherapy Works  08:21 – Why Our Perception of Events Matters  09:33 – Hypnotherapy vs. Stage Hypnosis  10:00 – What Happens During a Hypnotherapy Session  12:00 – Replacing Negative Patterns With Better Ones  14:12 – Setting Goals for Hypnotherapy  16:23 – How Long Does Hypnotherapy Take?  17:48 – The Moment Dani’s Daughter Noticed Her Change  20:16 – What Happens When Old Memories Surface?  22:12 – Inner Child Work & Personal Boundaries  23:31 – Powerful Transformations Dani Has Witnessed  25:31 – Overcoming a Fear of Elevators  27:24 – Can Hypnotherapy Be Done Virtually?  28:04 – Why You’re Not Stuck Where You Are  29:44 – Your Thoughts Aren’t Always the Truth  30:55 – Learning to “Think on Purpose”  31:23 – How to Become an Observer of Your Own Thoughts  33:40 – Finding Gratitude During Difficult Moments  36:56 – Why Other People’s Anger Isn’t Always About You  37:24 – What Comes Out When Life “Squeezes” You?  38:00 – How to Connect With Dani Kortava ⸻ About Dani Kortava Dani Kortava is a certified clinical hypnotherapist and NLP practitioner who helps people change limiting thought patterns, habits and beliefs through hypnosis and mindset work. Her own experience with hypnotherapy inspired her to leave a 15-year career in real estate finance and pursue work focused on helping others create meaningful change in their lives. Dani works with clients both in person and virtually and has additional training in neuro-hypnotic repatterning and functional nutrition.   ⸻ Connect with Dani Kortava Website: DaniKortava.com Instagram: @healwithDani ⸻ Listen to The Health Movement Podcast YouTube: @HealthMovementPodcast Website & Newsletter: healthmovement.us ⸻ Work With Derek Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization? Instagram: @derek.josephs Support the show

  5. Sep 7

    101 - He Failed 6 Army Fitness Tests. Then the Army Made Him Their Fitness Trainer.

    Most people who fail six Army fitness tests probably don’t imagine that fitness will eventually become their career. Coach Herman “Coach” Mills did exactly that. After joining the U.S. Army at 19 years old, Herman struggled with fitness early in his military career and failed six Army fitness tests. Faced with the possibility of being forced out of the Army, he made a decision to change. He began training consistently, transformed his fitness, eventually earned one of the highest fitness scores in his unit, and was selected to attend the Army’s Master Fitness Trainer School. Twenty-five years later, Coach Mills retired from the Army at 44 years old—and says he left in better shape than when he entered at 19. In this episode of The Health Movement Podcast, Coach Mills and I talk about what those early failures taught him about discipline, why training harder isn’t always better, and how his approach to fitness has changed as he’s gotten older. We also get into one of the biggest obstacles he hears from busy professionals: “I don’t have time.” Herman explains why you can’t make more time, how he uses his calendar to protect what matters, and why taking care of yourself sometimes means setting boundaries with the people closest to you. If you’re trying to build a healthier life without making fitness your entire life, this conversation is packed with practical lessons on training, nutrition, recovery, time management, and consistency. ⸻ In this episode, we discuss: • Failing six Army fitness tests and completely changing his trajectory • Becoming an Army Master Fitness Trainer • Why Coach Mills is fitter at 44 than he was at 19 • Why training seven days a week eventually stopped working • Recovery, active rest, and training for longevity • Why “I don’t have time” is often the wrong way to look at fitness • Why Herman calls time a currency • Putting yourself first when family and friends expect your time • Why your circle may change when you change your life • Training and nutrition strategies for busy professionals • Why you don’t need to eliminate burgers, carbs, or the foods you enjoy • Simple ways to start improving your health today ⸻ CHAPTERS 00:00 – Meet Coach Herman Mills 00:51 – Growing Up Small & Joining the Army 02:06 – Failing Six Army Fitness Tests 04:03 – When Failure Was No Longer an Option 05:16 – Becoming an Army Master Fitness Trainer 07:33 – Retiring After 25 Years 09:31 – Why Failure Doesn’t Mean You’re Finished 12:16 – Life Is a Game 13:07 – Why Training Every Day Backfired 16:23 – Fitter at 44 Than 19 18:00 – “I Don’t Have Time” 20:13 – Why You Can’t “Make” More Time 20:55 – Time Is a Currency 22:11 – When Family & Friends Hold You Back 23:24 – Losing His Parents & His Sister’s Sacrifice 27:48 – Why Your Circle Changes When You Change 30:04 – Why Coach Mills Still Wakes Up at 3 AM 31:05 – Training & Eating for Longevity 32:52 – How Coach Mills Uses AI With His Clients 34:37 – Why You Should Still Eat the Burger 36:40 – “Everything Works” 37:38 – Three Simple Ways to Start Getting Healthier 40:39 – How to Work With Coach Mills ⸻ About Coach Herman Mills Herman “Coach” Mills is a recently retired U.S. Army veteran who served for 25 years and turned his own early struggles with fitness into a career helping others. After failing six Army fitness tests early in his service, Herman transformed his approach to training and eventually attended the Army’s Master Fitness Trainer School. Today, through Mills Mega Fitness, Coach Mills works primarily with busy professionals over 30, helping them build realistic training, nutrition, and lifestyle habits that fit into their lives. His approach is built around discipline, consistency, balance, and finding what works for the individual rather than chasing perfection. ⸻ Connect with Coach Mills Instagram: https://www.instagram.com/mills_mega_fitness/ TikTok: https://www.tiktok.com/@millsmegafitness ⸻ Listen to The Health Movement Podcast YouTube: @HealthMovementPodcast Website & Newsletter: healthmovement.us ⸻ Work With Derek Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization? Instagram: https://www.instagram.com/derek.josephs/ Support the show

  6. Aug 24

    100 - Why Most People Lose Weight… Then Gain It Back

    Amy Kupstas has spent years on both sides of the fitness industry. She’s competed in bodybuilding, struggled with her own weight and relationship with food, coached hundreds of clients, and built businesses helping everyday adults and young athletes better understand nutrition, body composition, and what it actually takes to create results that last. Today, Amy is the founder of Pearls Girls Fitness and AP Performance. Her approach isn’t built around extreme diets, perfect eating, or trying to look like someone you follow on Instagram. In Episode 100 of The Health Movement Podcast, Amy and Derek talk about one of the biggest problems in fitness today: comparing our real lives and bodies to carefully curated versions of other people. Amy gets extremely transparent about bodybuilding, social media, cosmetic surgery, restrictive dieting, GLP-1 medications, eating disorders, and why fitness transformation photos rarely tell the whole story. We also get practical. Amy explains body-composition scans, protein, tracking vs. intuitive eating, athlete nutrition, eating on the road, and how she enjoys pizza, brownies, restaurants and drinks while maintaining her results. Her philosophy comes down to one powerful idea: “I don’t get impressed by weight loss. I get impressed by maintenance.” Losing weight for 12 weeks is one thing. Building a healthy lifestyle you can actually live for years is something entirely different. ⸻ IN THIS EPISODE: • Amy’s journey from Gold’s Gym to building her own fitness businesses • Bodybuilding, weight gain, postpartum struggles and disordered eating • Why comparison may be one of the biggest obstacles in fitness • What social media doesn’t show you about fitness transformations • Genetics, body types, PEDs, lighting and unrealistic expectations • Why Amy uses body-composition data instead of focusing only on weight • Losing weight vs. losing body fat • Why sustainable nutrition has to fit your actual lifestyle • AP Performance and nutrition coaching for high school and prep-school athletes • Teaching athletes to eat for performance, recovery and body composition • Making smarter choices at Dunkin’, Chipotle and McDonald’s • Why you don’t have to eliminate pizza or foods you enjoy • Amy’s perspective on GLP-1 medications and sustainable habits • Tracking calories and macros vs. intuitive eating • Why Amy doesn’t believe in “cheat meals” • Why maintaining results is more impressive than rapid weight loss • Learning to “embrace your reality” • Why you shouldn’t wish for something more than you’re willing to work for ⸻ CHAPTERS 00:00 – Meet Amy Kupstas 00:47 – Amy’s fitness journey begins 02:53 – Weight gain and struggling mentally 03:50 – Starting Pearls Girls Fitness 04:59 – Growing a fitness business during COVID 07:40 – The biggest struggle Amy sees in fitness 08:32 – Comparison and social media 10:27 – What fitness influencers don’t show you 13:41 – Testosterone, genetics & unrealistic comparisons 15:58 – Weight loss, muscle & body composition 18:40 – Amy’s approach to lifestyle coaching 19:35 – Why body-composition scans matter 23:48 – AP Performance & young athletes 25:06 – The nutrition gap for high school athletes 28:20 – Nutrition, performance & recovery 29:38 – Teaching athletes to eat in the real world 30:53 – What Amy orders at Dunkin’ 31:35 – How to order at Chipotle 32:27 – Amy’s McDonald’s order 32:53 – Eating out without ruining your progress 34:19 – Fitness and nutrition resources Amy trusts 38:17 – Amy gets transparent about cosmetic surgery 40:44 – “I don’t get impressed by weight loss” 41:56 – GLP-1 medications & sustainable weight loss 45:40 – GLP-1s, parents & what kids see 49:00 – Can you eat Oreos and still lose fat? 49:51 – Tracking vs. intuitive eating 50:47 – Amy’s strategy before going out to eat 53:17 – Why Amy doesn’t believe in cheat meals 54:08 – “Earn the right” not to track 54:46 – Amy’s biggest piece of advice 55:54 – Embrace your reality 58:05 – How fitness can elevate your life 58:51 – How to connect with Amy ⸻ CONNECT WITH AMY Instagram: https://www.instagram.com/therealamy_k/ For AP Performance and Pearls Girls and Guys, contact Amy directly through Instagram. ⸻ THE HEALTH MOVEMENT PODCAST YouTube: The Health Movement Podcast ⸻ WORK WITH DEREK Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization? Instagram: https://www.instagram.com/derek.josephs/ Support the show

  7. Aug 17

    099 - Two Years Sober - Six Weeks to Train. He'd Never Ridden a Road Bike.

    Five years ago, Ty Butler was living through the darkest period of his life. Alcohol had taken over, his health was deteriorating, and he reached a point where he believed his four children would be better off without him. Today, Ty is five years into long-term recovery, a three-time Ironman finisher, an interventionist, founder of Canyon Recovery Services, and—most importantly—a father rebuilding and enjoying life with his four children. In Episode 99 of The Health Movement Podcast, Ty shares his story of alcohol addiction, recovery, fatherhood, and completely rebuilding his identity. But this conversation isn't only about addiction. It's about what happens when you stop simply trying to remove what's hurting you and start intentionally building something better in its place. We discuss replacing destructive habits with healthy accomplishments, why your environment and relationships matter, the dangers of isolation, the HALT method, and why lasting change sometimes requires becoming a different version of yourself. If you're trying to change something in your own life—or love someone struggling with addiction—there are lessons in Ty's story worth hearing. ⸻ **In this episode, we discuss:** • Ty's journey from alcohol addiction to five years of recovery • Why getting sober was only the beginning of the work • Replacing unhealthy behaviors with positive accomplishments • How small daily wins can help create a new identity • The HALT method: Hungry, Angry, Lonely, Tired • Why your environment and friendships can influence your future • The difference between solitude and dangerous isolation • How resentment and isolation can threaten recovery • Rebuilding relationships with his four children • Completing his first Ironman with only a short period of training • How Ty went on to complete three full Ironmans • Why service became an important part of his recovery • Helping families better understand addiction • The mission behind Canyon Recovery Services • Why changing your life may require changing your identity ⸻ **CHAPTERS** 00:00 – Introduction to Ty Butler 00:52 – Learning to numb emotions at a young age 01:25 – Alcohol use beginning at 13 02:20 – When drinking began taking over his life 03:20 – Reaching the darkest point 05:04 – The intervention that helped change his direction 06:31 – Choosing recovery and attending his first 12-step meeting 08:18 – Turning his recovery story into service 09:32 – Helping individuals and families affected by addiction 10:30 – Discovering Ironman and rebuilding through accomplishment 12:17 – Understanding addiction and the pursuit of dopamine 15:23 – Helping families let go of guilt and shame 16:30 – Replacing destructive habits with healthy accomplishments 19:24 – The HALT method: Hungry, Angry, Lonely, Tired 22:59 – Why changing your life can mean changing your circle 26:57 – Resentment, isolation, and the importance of connection 29:08 – What's next for Ty and Canyon Recovery Services 31:46 – Five years of recovery, fatherhood, and gratitude 32:17 – How to connect with Ty ⸻ **About Ty Butler** Ty Butler is a father of four, three-time Ironman finisher, interventionist, and man in long-term recovery. After overcoming his own battle with alcohol addiction, Ty turned his experience into a mission to help others rebuild their lives. He is the founder of Canyon Recovery Services in McCall, Idaho, a structured transitional adulting program based on sobriety that helps young men build discipline, accountability, healthy routines, life skills, and a new identity. Canyon is not a clinical treatment or detox facility and is designed for men who are medically stable and ready for structure and forward movement. ⸻ **Connect With Ty Butler** Canyon Recovery Services: https://www.canyonrecoveryservices.com/ Phone: (208) 315-2346 Email: [ty@canyonrecoveryservices.com](mailto:ty@canyonrecoveryservices.com) ⸻ **Listen to The Health Movement Podcast** YouTube: youtube.com/@HealthMovementPodcast ⸻ **Work With Derek** Interested in coaching, corporate wellness, speaking engagements, podcast appearances, or health presentations for your organization? Instagram: @derek.josephs ⸻ **IMPORTANT CONTENT NOTE & SUPPORT RESOURCES** This episode includes an open and honest conversation about alcohol addiction, suicidal thoughts, and suicide attempts. These topics may be difficult or triggering for some listeners. Please take care of yourself and use discretion when watching. If you or someone you know is struggling or in crisis: **988 Suicide & Crisis Lifeline** Call or text **988** for free, confidential crisis support 24 hours a day, 7 days a week in the United States. **SAMHSA National Helpline — Alcohol, Substance Use & Mental Health** Call **1-800-662-HELP (4357)** for free, confidential treatment referrals and information 24/7. Support the show

  8. Aug 3

    98 - The Mission to End Childhood Cancer Continues Here

    Every child deserves a chance to grow up. That's the mission behind Beat Childhood Cancer, and in this special episode of The Health Movement Podcast, nurse practitioner, marathon runner, and Beat Childhood Cancer project manager Kris Bachman shares how one family's unimaginable loss became a movement that's changing lives across the country. Kris tells the story of meeting Sarah, whose son Jack lost his battle with neuroblastoma, and how that friendship eventually led to the 26.2 in 2026 campaign. Whether you choose to run a marathon, complete another epic challenge, or simply walk 26 miles during Pediatric Cancer Awareness Month, this initiative proves that ordinary people can make an extraordinary impact on childhood cancer research. We also discuss the emotional significance of the Honolulu Marathon, why pediatric cancer research desperately needs more funding, how one family's fundraising helped fast-track a promising treatment through the FDA, and how every dollar raised brings hope to children and families facing cancer. If you've ever wanted to make a real difference, this episode is for you. Get Involved with Beat Childhood Cancer Learn more about 26.2 in 2026, register for an event, join Team Beat Childhood Cancer, or make a donation. Website: https://beatcc.org/run/ In this episode, we discuss: • Kris' journey into Beat Childhood Cancer • Sarah's story and losing her son Jack to neuroblastoma • How a local nonprofit became the national Beat Childhood Cancer Foundation • The inspiration behind 26.2 in 2026 • Raising $2,600 while completing 26.2 miles or another personal challenge • Walking 26 miles during Pediatric Cancer Awareness Month as an alternative way to participate • Team Beat Childhood Cancer, race support, swag, and community involvement • Participating individually or with friends as a team • Why the Honolulu Marathon has such special meaning for the organization • The importance of improving quality of life after pediatric cancer treatment • How families raised $1 million to fast-track a promising treatment through the FDA • Why every fundraising effort—large or small—can save lives • How to join the movement and get involved CHAPTERS 00:00 – Introduction & why this episode matters 00:51 – Meeting Sarah and discovering Beat Childhood Cancer 01:28 – Jack's story and the fight against neuroblastoma 02:36 – How Beat Childhood Cancer became a national movement 03:38 – What is the 26.2 in 2026 campaign? 03:50 – Why anyone—not just runners—can participate 04:15 – Walking 26 miles during Pediatric Cancer Awareness Month 05:05 – Creating teams and making the challenge your own 06:38 – Why the Honolulu Marathon means so much 07:29 – The need for better pediatric cancer treatments 08:23 – How one family's fundraising helped change another child's life 09:49 – How to register and get involved 10:05 – The future of the campaign and expanding to more races 11:11 – Finding purpose through serving something bigger than yourself About Kris Bachman Kris's Instagram: https://www.instagram.com/kris.bachman/ Kris Bachman is a nurse practitioner, marathon runner, and the project manager for Beat Childhood Cancer's 26.2 in 2026 initiative. Passionate about helping children and families affected by cancer, Kris combines her healthcare background with her love of endurance sports to inspire others to challenge themselves while raising funds for lifesaving pediatric cancer research. Kris's Instagram: https://www.instagram.com/kris.bachman/ Listen to The Health Movement Podcast YouTube: https://www.youtube.com/@HealthMovementPodcast Website & Newsletter: https://healthmovement.us Work With Derek Interested in coaching, corporate wellness programs, speaking engagements, podcast appearances, or health presentations for your school or organization? Instagram: https://www.instagram.com/derek.josephs If this episode inspired you, please subscribe, leave a review, and share it with someone who believes every child deserves a chance to live a long, healthy life. Together, we can help Beat Childhood Cancer. Support the show

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6 Ratings

About

The Health Movement is about one thing: helping you start living life instead of simply existing. Through real conversations, practical strategies, personal experiments, and evidence-based information, we explore what it actually takes to live a healthier, stronger, and more fulfilling life. You’ll find content covering fitness, nutrition, recovery, mindset, mental health, relationships, purpose, community, and the everyday habits that shape how we live. Some episodes feature conversations with experts and people with powerful stories. Others break down practical health and wellness topics, challenge conventional thinking, or document real-world experiments to find out what actually works. This isn’t about perfection. It’s about making small, consistent changes that add up to a better life. Move better. Think better. Connect more. Live fully. Welcome to The Health Movement.

Information

  • Creator
    Derek
  • Years Active
    2024 - 2026
  • Episodes
    105
  • Rating
    Clean
  • Copyright
    © 2026 The Health Movement
  • Show Website
    The Health Movement