Learn II Perform with Braeden Ostepchuk Braeden Ostepchuk

In this episode, Trevor Harris – a Podcaster and Health & Mindset coach – joins me to discuss how mindset is at the core of personal development and building a healthier generation.

Trevor hosts a successful health podcast, Your Health Class, discussing a variety of topics related to health and mindset with an impressive list of multi-disciplinary and reputable guests. Through his own personal journey and a commitment to empowering generational change in health, Trevor brings thought-provoking ideas and anecdotes to the conversation.

This episode offers practical advice, genuine passion, and thoughtful prose to help you conquer your mindset and conquer your life.

TOPICS:
[2:52] Heartbreak, heart palpitations, and podcasting
[10:52] 75 Hard: A test of discipline
[25:47] Mindset is everything
[33:45] Get out of your comfort zone
[42:40] Benefits of time in nature
[57:13] Your Health Class

Learn more about Trevor Harris:
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Your Health Class

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Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

In recent years, telomeres have garnered a lot of interest for their potential involvement in aging mechanisms. In fact, there are many scientists that believe aging, disease development, and overall health can all be linked to telomere length and the rate of telomere shortening.

Similar to aglets at the end of shoelaces, telomeres are protective caps on the ends of DNA strands contained within chromosomes. The result of damage and inevitable telomere shortening over time, is the vulnerability for genomic instability, programmed cell death, and biological aging.

In this episode, we’re going to address the mechanisms of telomere shortening and its implications on health and aging. We will also discuss the role of lifestyle factors on rates of shortening, including stress, exercise, sleep, and more. Finally, we will provide five actionable tips for improving your telomere health!

Age is just a number. Keep your telomeres healthy and you may be around for a long time.

TOPICS:
[1:43] What are telomeres?
[3:59] Telomere shortening
[5:40] Implications: Aging and disease
[7:50] Lifestyle factors influencing telomere health
[13:50] 5 ways to improve telomere health

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Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

In this episode, Dr. Jamil Sayegh – an international life, business, and relationship coach, integrative naturopathic physician, master NLP practitioner, and author – joins me to discuss how people can create an extraordinary life without regret.

The author of 20 Steps to Your Next Breakthrough, Dr. Jamil works with leaders and high performers from all walks of life including world-champion athletes, best-selling authors, entrepreneurs, and business professionals.

This episode offers wisdom, heartfelt stories, and prompts introspection to help empower and inspire you to live and love fully.

TOPICS:
[2:13] Family tragedy to coach and physician
[9:33] Living behind a mask
[20:43] The North Star of an optimal life
[35:08] Rationalizing irrational fear
[49:48] Cultivating greater self-awareness
[1:00:18] Breakthrough with Dr. Jamil

Learn more about Dr. Jamil Sayegh:
Instagram
Facebook
Jamil Sayegh Solutions
E-Book: 20 Steps to Your Next Breakthrough
The Liberated Man (Facebook Group)

GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:
join.whoop.com/learniiperform

For more information on Learn II Perform and Braeden, please visit:
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Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

Sugars are ubiquitous in modern diets. Not only are they extremely prevalent in processed foods as added sugars, often hidden in the ingredient list under a variety of different names, they are also present in numerous whole foods, particularly fruits and vegetables.
 
Being that glucose is such an essential molecule, can sugar consumption really be that bad? Well, like most things, moderation may be key. However, sugar consumption in the average American is massive, estimated at 66lbs of added sugar yearly.

Research concludes that sugars consumed in their original form, such as eating fresh fruit and vegetables (think a whole apple, not apple juice), are generally considered to be far superior to added sugars. Those added sugars, meanwhile, have been linked to countless health issues, including:
  - Fatty liver disease
  - Insulin resistance
  - Cardiovascular disease
  - Type 2 diabetes

But understanding the physiological mechanisms of glucose in the context of health and performance is far more complicated. No discussion would be complete with understanding blood glucose levels, regulatory hormones, and the pathology of diabetes.

In this episode, we explore the physiological mechanisms involved with sugar consumption. Namely, the relationship between sugar, blood glucose levels, and the regulatory hormones insulin and glucagon.

TOPICS:
[2:03] Different dietary sugars
[4:26] Simple vs complex carbs
[6:15] Dangers of excessive sugar consumption
[9:39] Importance of blood glucose management
[13:35] Role of insulin and glucagon
[15:47] Self-testing blood glucose levels
[19:13] How to manage your blood glucose levels
 
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Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

In this episode, Alex Sirard – a sport performance coach and founder of EVO Athletics – joins me to break down the strategy for building a customized training program.

Alex has had a very extensive junior hockey career playing in the WHL, AJHL, and SJHL. Most recently Alex played at the CIS level for the Pronghorns at the University of Lethbridge where he graduated with a Degree in Kinesiology. Alex has great knowledge in movement patterns and as a very good rapport with his athletes.

This episode will give you the framework you need to build a personalized training program catered to your goals, from multi-week training blocks right down to building supersets.

TOPICS:
[2:44] How to build a training program?
[14:25] Effectively managing workloads and fatigue
[21:03] Designing each individual training session
[25:47] Training with intention
[32:06] Energy System Development (ESD)
[37:50] Speed & neural training
[45:02] Supersets: Why and how?

Learn more about Alex Sirard and EVO Athletics:
Instagram
YouTube
Facebook
Twitter
EVO Athletics Website

GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:
join.whoop.com/learniiperform

For more information on Learn II Perform and Braeden, please visit:
Learn II Perform
Instagram
LinkedIn
Facebook
 
Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.

In this episode, Alex Sirard – a sport performance coach and founder of EVO Athletics – joins me to discuss the most important protocols for training athletes. With a specialization in sport movements and injury prevention, he brings a wealth of knowledge from personal experiences and science based applications.

Alex has had a very extensive junior hockey career playing in the WHL, AJHL, and SJHL. Most recently Alex played at the CIS level for the Pronghorns at the University of Lethbridge where he graduated with a Degree in Kinesiology. Alex has great knowledge in movement patterns and as a very good rapport with his athletes.

This episode dives deep into training methodologies and offers practical insights to help you evolve your game!

TOPICS:
[1:55] Alex’s journey into the world of sport performance
[10:27] Defining ultimate human performance
[16:10] Microdosing athletic performance
[26:02] Training for adaptation
[32:35] Accommodating Central Nervous System (CNS) fatigue
[40:15] Rate of Perceived Exertion (RPE) autoregulation as an alternative to Velocity-Based Training (VBT)
[52:58] Why mobility is so important
[57:48] How to structure training without a personal trainer
[1:05:31] Alex’s one key to high performance

Learn more about Alex Sirard and EVO Athletics:
Instagram
YouTube
Facebook
Twitter
EVO Athletics Website

GET ONE MONTH FREE ON A NEW WHOOP MEMBERSHIP:
join.whoop.com/learniiperform

For more information on Learn II Perform and Braeden, please visit:
Learn II Perform
Instagram
LinkedIn
Facebook
 
Thank you all for joining me on this journey to lifelong health, happiness, and higher performance. And remember, always be grateful, love yourself, and serve others.