12/31/2023

Episode 11 - The Mental, Physical, and Neurological Benefits of Weightlifting

I want you to think about something for a second - can you name something that you can do that elevates your health and wellness physically, mentally, and neurologically? Believe it or not, It’s weightlifting and this episode attempts to shift a common misconception and stigma about lifting weights, and that is the thought that it is strictly for building muscle, or only for bodybuilders and football players, because the reality is that is far from the truth. In fact, in terms of health, wellness, and performance, resistance training is one of the most important things we can do, because although you may only associate lifting weights with muscle, get this - it has neurological benefits, boosts your metabolic rate, increases bone density, gives you energy, helps fight anxiety and depression, helps with cardiovascular health, helps burn fat, enhances cognitive function, builds areas of your brain, elevates mood, and so much more. Sources Bathina S, Das UN. Brain-derived neurotrophic factor and its clinical implications. Arch Med Sci. 2015 Dec 10;11(6):1164-78. doi: 10.5114/aoms.2015.56342. Epub 2015 Dec 11. PMID: 26788077; PMCID: PMC4697050. Dr. Wendy Suzuki’s TedTalk Link https://youtu.be/BHY0FxzoKZE?si=HM4npxxL-iJ16mwg Smith PJ, Merwin RM. The Role of Exercise in Management of Mental Health Disorders: An Integrative Review. Annu Rev Med. 2021 Jan 27;72:45-62. doi: 10.1146/annurev-med-060619-022943. Epub 2020 Nov 30. PMID: 33256493; PMCID: PMC8020774. Walker, M. (2018). Why we sleep. Penguin Books. Westcott, Wayne L. PhD. Resistance Training is Medicine: Effects of Strength Training on Health. Current Sports Medicine Reports 11(4):p 209-216, July/August 2012. | DOI: 10.1249/JSR.0b013e31825dabb8 *His journal includes information from various sources, all of which are cited at the conclusion of the article Zouhal H, Jayavel A, Parasuraman K, Hayes LD, Tourny C, Rhibi F, Laher I, Abderrahman AB, Hackney AC. Effects of Exercise Training on Anabolic and Catabolic Hormones with Advanced Age: A Systematic Review. Sports Med. 2022 Jun;52(6):1353-1368. doi: 10.1007/s40279-021-01612-9. Epub 2021 Dec 22. PMID: 34936049; PMCID: PMC9124654.

28 min

11/22/2023

Episode 10 - Cold Water Immersion

In this episode we talk about a topic that’s gained a lot of traction and attention recently….you may have seen people doing this on various social media platforms, or news outlets, there’s even been celebrities who have recently been discussing this practice, and if you follow me on instagram you may have seen some of my posts about this as well. Our topic today is deliberate cold exposure. I break down the rationale behind them, the benefits, and provide tips and strategies. Those of you that know my work or who have listened to previous episodes likely are aware that when it comes to health, wellness, and personal development, I’m a proponent of things that you can do to elevate your mind, body, and performance - that are relatively easy to implement, natural, and in some some cases free or low cost - things such as nutrition, sleep, hydration, exercise, meditation, and reading. I think it’s too common for people to want a quick fix, an expensive surgery, or costly pills or medication to try to fix or improve something they are unhappy about or to enhance their mind or body, so I like to study, discuss, and implement more simple steps people can take and that I can take personally that are proven to be beneficial to physical health, mental health, and performance. I feel strongly that we need to go on the offensive and take control of things that we can take control of because there are so many things in life that aren’t in our control. And in terms of deliberate cold exposure, there are proven benefits to the mind, body, and performance, so it’s sort of a three for one practice. Additionally, the benefits are long lasting, meaning they continue on well after you get out of the cold water. *This is not medical advice. It’s always important to consult with a medical professional or your doctor prior to implementing a new practice, particularly when it comes to deliberately cooling or warming the body. There are risks if not done correctly.

20 min

08/28/2023

Episode 9 - The Victim Mentality

This episode focuses on something that is too prevalent in a lot of people - The Victim Mentality - If you've ever been in a situation where you didn't get something that you wanted, an outcome you desired, a result you were expecting…… that promotion…..didn't land the job you wanted…..got into a disagreement with someone….failed to make a team…..and your immediate reaction was to blame somebody else….."they're wrong…they just don't like me…..it's political…..it should've been me”.....guess what - did you ever think that it might be you? Maybe YOU are the problem....maybe YOU need to get better. So many people have this ongoing belief that they are always the victim of events or circumstances. They feel like they are powerless in most situations and blame outside forces for lack of results or failures or difficulties. You know people like this - always making self-pity comments, they avoid things, they don’t take responsibility, are always making excuses or negative comments. They’re problem creators and admirers instead of solution seekers. They think the world is against them and they always blame somebody else or something else..they believe that they have little or no control over their own lives. Not only do people with a victim mentality often not succeed - the research also shows that it can be bad for mental health, overall well-being, and stress. Additionally, they have higher levels of anxiety and depression and lower levels of self esteem. Not only that, it also negatively impacts relationships. Often times people with a victims mentality lack self awareness - sometimes they don’t realize they’re doing it but other times it’s an easy escape or excuse and has become more prevalent and accepted. And yes, sometimes there are things that happen that are beyond your control, but you can choose your response and what steps you’ll take to improve Conversely, the opposite type of people are the victors - sometimes they are referred to as the survivors or empowered. They maintain a mindset of personal responsibility and accountability.. They take ownership. They actively pursue solutions to their problems. They use failure as a vehicle and motivator for success. They believe in personal agency and they seek opportunities for growth and improvement. Instead of blaming somebody else or something else externally, they conduct an internal analysis to see what they can do to change their circumstance. They take charge, make a plan, set goals, and work to achieve them. Tune in to here more about the Victim mentality and tips to overcome it.

9 min

07/25/2023

Episode 8 - Strength, Exercise, Weightlifting, Nutrition, Health and Much More with Guest Phil Sabatini

This episode features, Phil Sabatini, who is an expert on many topics, including exercise, strength and conditioning, kinesiology, the human body, and much more. We discuss his transition from division 1 baseball to a national champion weightlifter, strength and conditioning facts, tips, and advice, nutrition, daily habits for success, balancing a busy life, gaining a mental edge, overcoming imposter syndrome, and much more. Phil's accomplishments and accolades include the following: -3 Time Member of Team USA-Over 50 National Medals-3 Time National Champion-Former D1 athlete-Former D1 and professional strength coach-Professor of Kinesiology, Strength and Conditioning, and Athletic Related Injuries, President and Head Coach of East Coast Gold Weightlifting, and owner of SabStrong.

36 min

06/17/2023

Episode 7 - The Million Dollar Morning Routine

Implementing a solid morning routine a has been transformational for me. You may be thinking that you already have a morning routine - wake up, brush your teeth, eat breakfast, get a shower, get dressed, make your bed and head to work. That’s not the type of morning routine that I am talking about. I am talking about going on the offensive, growing personally, physically, and mentally, creating separation because most of your competition isn't doing it, and winning the first part of your day so you have a successful rest of your day. I always say - win your morning, win your day - and the way that you do that is implementing a morning routine The reason I started a morning routine is because I was tired of starting my day on the defensive, rushing through the morning to get to work, and starting my day off negatively. Like many people, the first thing I did when I woke up was check my phone - but what was I seeing was negative work emails, problems, and negative news - that automatically, whether consciously or subconsciously, put my mind in a negative state…….and then at night, I didn't have enough time to do all of the things that I wanted to to do - like, workout, read, grow, listen to podcasts, meditate, or other habits of success that I wanted to do. And through my own reading and growing, I learned that many of the world’s most successful titans follow a solid morning routine. They go on the offensive as soon as they wake up. They realize that if they want to get ahead or stay ahead of their competition, that they can create an advantage for themselves if they do it when most of the world is still sleeping. It can be tailored based on your circumstances and goals, but my million dollar morning routine consists of 3Ps - positive thinking, prime the body, and personal growth. Tune in to learn more.

8 min

06/02/2023 · BONUS

Episode 6 - How Badly Do You Want It?

This three minute episode provides you with the motivation and inspiration you need. We talk a lot about personal growth, improvement, development, success and steps you can take to do achieve those things - but at the end of the day it all boils down to this - how badly do you want it? Because if you want it badly enough you’ll put the work in to get it.You want to lose weight? How badly do you want to lose weight? Are you willing to commit to healthy nutrition. Are you ready to meal prep. Are you ready to resist temptations. Are you ready to workout? Are you ready to stay disciplined when you may not see immediate results?You want to get in better shape? How badly do you want to get in better shape? Are you willing to push yourself in the gym? Are you willing to step outside your comfort zone? Are you willing to make time when you have a busy day? Are you willing to wake-up early when you don’t feel like it so you can get a workout in? If you don’t know where to start, are you willing to get a trainer, read books, or listen to podcastsYou want a promotion or raise? How badly do you want it? Do you you go above and beyond in your current role or are you a clock puncher? Do you take initiative. Are you a problem solver or problem creator. Do you stay positive and help to creat a good culture. Do you act like a leader? Do you collaborate well? How are your relationships with those in your organization? What value do you bring?You want to be happier and more productive - what are you doing to change your current circumstances? If you keep doing what you’ve always done, you’re going to keep getting what you always got. Do you make time for positive thinking? Do you talk back to your negative thoughts? Do you meditate? Do you have a solid sleep routing? Do you move your body? Do you read so you can grow? Are you open to coaching?It’s far too common for people to look through the glass and place the blame instead of reflecting in the mirror and taking responsibility. They expect results or outcomes from work they don’t do.There’s a lot of excuses out there. They’re everywhere. And far too many people grab those excuses like the low hanging fruit they are.But at the end of the day ask yourself how badly you want something and see if your daily habits match. If you want something badly enough you’ll put the work in, stay motivated, stay disciplined, and create your opportunities.

3 min

05/19/2023

Episode 5 - Actions and Habits

This topic is another one that can have a major impact on your health, happiness, performance, and future……in fact, few topics are more important than the one we will discuss today……and it's another pillar from our TEAM acronym, and it is the A, which stands for actions and habits……if you improve your daily habits you can improve your life. I could argue that this pillar is the most important, because it determines whether or not you will succeed at the other three. If you show me your daily habits, I will show you how successful you are. The important concepts to remember is that there aren't one or two daily habits that will likely put you over the top, instead there are a series of smaller habits that if you continue to implement, stay consistent with, and practice daily, you will stack small wins that will lead to major results…..Michaelangelo said, “if people knew how hard I worked to get my mastery, it wouldn't seem so wonderful at all." It's the small, consistent and persistent steps that will eventually lead to greatness. Small habits of success practiced regularly can have a compounding effect. I have heard so many times the quote “success leaves clues’....well here are the clues...If you want what world class brings, you have to do world class things The quality of your habits, in many ways, determines the quality of your life……in other words, high impact habits lead to high impact results….Be willing to do what you know what you should when you don't feel like doing it. The episode includes tips, strategies, and suggestions for habits you should incorporate daily.

21 min

05/04/2023

Episode 4 - Eating and Nutrition

This episode can have a profound impact on your brain, body, health, and happiness, and the topic is the E from our TEAM acronym, which stands for eating. Eating (or nutrition) can be a complex and multifaceted subject, but the key thing to remember is this…..it's all about fueling our bodies and minds with the nutrients and energy we need to live well and operate optimally; it’s not just about weight or excess fat we carry. Nutrition goes well above that, and I discuss that on this episode. Here’s an analogy….“Gas vehicles are designed to use one energy source - gas. If you start putting other items in your gas tank, your car won’t operate optimally, internal parts can be damaged, and you can quite literally destroy it. The human body is similar. We weren’t designed to put all of the things in our bodies that we are today, particularly in large quantities …the ultra processed foods, saturated fats, trans fats, excess amounts of sugar…….we are damaging our bodies and brains, not operating optimally, and some people are destroying themselves.” This episode is essentially a nutrition 101 and 102 class tied into one, and includes some of the most important information about healthy eating. At the end I provide some simple strategies you can do to improve your eating habits as well as some helpful hacks to help you to sustain them. I purposely avoid using the word “diet” because I think the word gets misused and is misunderstood….the failure rate of diets is incredibly high, and people that go on diets to lose weight often put more weight on than they started with. I believe nutrition is a lifestyle, not a short term fad. Hippocrates once said, "let food be thy medicine and medicine be thy food." If you want to feel good, look good, have more energy, operate optimally, and unleash your ultimate self, you have to commit to eating healthy. It's a non negotiable in terms of wellness. You can’t outwork or out exercise poor nutrition, its that simple. You have to feed your body appropriate and adequate micronutrients and macronutrients. While most people are aware that food impacts their body, but what you eat also has a direct correlation to your brain’s performance and overall health. In fact, it can protect you against and lower the risk of suffering from many of the diseases that are common right now. This may sound obvious, but a healthy “diet” is one of the most important steps you can take for a healthy, happy, and productive life. But, to be blunt, if it were that obvious more people would be doing it. We are approaching obesity rates of nearly 50%, and the life expectancy of Americans ranks close to 50 out of almost 200 countries. The Standard American Diet (or, SAD - how ironic) is awful for overall health, incredibly inflammatory, and a leading cause of many diseases and a shorter lifespan. Healthy nutrition is the foundation for a healthy body and mind, and it is important to understand the fundamentals of balanced nutrition that includes both macronutrients and micronutrients (“macros” and “micros,” as you may have heard it). Tune in to learn more!

27 min

04/20/2023

Episode 3 - Thinking, the Brain, Positive Thoughts, and Optimizing Your Mind

This powerful episode can be an absolute game-changer for your health, happiness, personal growth, and productivity. If I had the ability to go back and educate myself on a topic when I was younger, this is without a doubt one of the top items that would be on the list. Learn about the "T" from the TEAM acronym, which stands for thinking. This episode teaches you about your brain, how to increase positive thinking, how to have better control over your emotions, and how to optimize your mind. I include 12 strategies that you can start as early as today! This episode touches on brain health, neurons, neuroplasticity, metacognition, and other information on elevating your brain's performance. Our brain is a powerful mechanism. Every single that that you do starts and stops with your brain. If you can learn to enhance your brain, to elevate its performance, to control your thinking, to eat the most optimal foods, then you can unlock the secrets to a happier healthier, and more productive life. Our brain is an amazing machine. It controls everything that we do from decision making to our emotions, memories, bodily functions, thoughts, behaviors, and more. The more we can take control and elevate our brain’s performance, the better all aspects of our life can be. I also think it's an untapped resource. We can get more out of it if we actively choose to do so. Want to learn how? Tune in while you drive or exercise.

31 min

04/04/2023

Episode 2 - The Greatest Investment You Can Make is in Yourself

The greatest investment you can make is in yourself. Learn why it is so important to pour into yourself, how you can grow personally, practice self-care, peak your performance, and feel healthier, happier, and more productive.

10 min

03/31/2023

Episode 1 - Introduction - Meet the host of the Optimal U Podcast

Meet the host of the Optimal U Podcast, learn what the show is about, and how it can benefit you. Hear how a traumatic near-death experience led to a transformation and triumph. This episode provides a highlight of four key areas of personal development: TEAM - Thinking and how to optimize your brain, Eating and the importance of nutrition, Actions and Habits of success, and Movement, which focuses on the benefits of exercise.

12 min

The Optimal U Podcast

Episodes

Episode 11 - The Mental, Physical, and Neurological Benefits of Weightlifting

Episode 10 - Cold Water Immersion

Episode 9 - The Victim Mentality

Episode 8 - Strength, Exercise, Weightlifting, Nutrition, Health and Much More with Guest Phil Sabatini

Episode 7 - The Million Dollar Morning Routine

Episode 6 - How Badly Do You Want It?

Episode 5 - Actions and Habits

Episode 4 - Eating and Nutrition

Episode 3 - Thinking, the Brain, Positive Thoughts, and Optimizing Your Mind

Episode 2 - The Greatest Investment You Can Make is in Yourself

Episode 1 - Introduction - Meet the host of the Optimal U Podcast

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