Dr. Paul Arciero kicks off the new year with a practical conversation on why our bodies crave a reset after “holiday overload”—the perfect storm of stress, sleep loss, travel, skipped workouts, and all the sugary, salty, processed extras.

Dr. Paul explains why metabolism is often the first domino to fall, how sleep and eating patterns impact metabolic flexibility, and why getting back to a consistent daily rhythm (sleep, nutrition, work, and movement) helps you recalibrate your body’s natural “chronobiology.” You’ll also hear research-backed tips for timing exercise based on your goals—fat loss, muscle building, or stress relief—and how smart protein timing can support recovery and results.

Coach Lochi joins the conversation to break down why consistency doesn’t have to feel overwhelming. In this episode, he introduces the powerful 3–3–3 approach—three days, three weeks, and three months—and explains how shrinking the timeline helps build momentum and habits that stick.

Instead of chasing perfection, you’ll learn how small, imperfect actions drive real progress. From resetting after setbacks to staying consistent through busy seasons and mental burnout, this episode offers practical mindset shifts you can start using right away.

Perfect for anyone stuck in the start–stop cycle and ready to move forward—one doable step at a time.

Longevity is everywhere right now—but what does it actually mean? In this episode, Dr. Paul Arciero breaks it down with simple, science-backed strategies you can put into practice immediately.

Drawing from 40 years of research, Dr. Paul explains:

• Why longevity is about vitality, not just living more years
• How nutrition, especially high-quality protein, is the most powerful driver of healthy aging
• The essential role of muscle strength, power, and mobility as we age
• Why VO₂ max matters and how breathing practices + interval training support it
• Key tools that help—whey protein, creatine, collagen, hydrators, NOx, and more

From fitness to sleep to recovery, this conversation gives you clear, actionable steps to feel stronger, move better, and support a vibrant life—at any age.

Join Dr. Mia for a clear, engaging breakdown of andropause—what it is, how it differs from menopause, and why it often goes unnoticed in men for years. She dives into early warning signs, key lab tests, the impact of sleep, stress, and strength training, and how nutrition, body composition, and lifestyle habits shape men’s hormonal health. Dr. Mia also unpacks the role of relationships, emotional well-being, and when testosterone therapy may be appropriate. A must-listen for anyone wanting to better understand male vitality, aging, and long-term wellbeing.

This holiday season, forget the all-or-nothing mindset—Trainer Lochi Horner is here to help you stay active, energized, and sane. In this episode, Lochi breaks down why exercise shouldn’t be the first thing to drop when life gets busy, how to make short workouts incredibly effective, and why consistency—not perfection—is the real secret to long-term results.

From his “huffy-puffy” cardio trick to practical, ultra-doable strategies you can use anywhere—traveling, hosting, or just trying to keep up with the holiday chaos. If you're looking for a mindset reset and realistic tools to keep your body moving, this one’s for you.

In this episode, Dr. Mia Chorney will delve into what it really means to live a longer, healthier life — not just for ourselves, but for our families too. From understanding key bloodwork and family history to navigating perimenopause, lifestyle shifts, and sleep challenges, this candid conversation unpacks how to build sustainable habits that protect your health span. Learn practical tips, real science, and simple daily actions to feel your best at every age.

In this episode, Dr. Paul dives into practical strategies to stay healthy, energized, and well-nourished during the colder, shorter days of winter. From combating seasonal affective disorder (SAD) and the “winter blues” to optimizing hydration, protein intake, and antioxidant support, Dr. Paul shares evidence-based tips that are easy to implement in daily life.

Learn how to:

• Stay hydrated and support your electrolyte balance even in dry winter air.
• Bookend your day with high-quality protein for optimal nutrition, energy, and sleep.
• Incorporate four types of exercise—resistance training, high-intensity intervals, stretching, and endurance—for total-body health.
• Use “exercise snacks” to break up long periods of sitting and boost overall movement.
• Support your body’s antioxidant defenses naturally and protect against age-related decline.

Whether you live in snowy northern climates or milder southern regions, Dr. Paul’s advice makes winter wellness simple, practical, and scientifically backed.

Feeling overwhelmed by all the nutrition “rules”? In this episode, Dr. Mia Chorney breaks down how to make smarter choices without all the confusion. She explains how shifting hormones impact nutrition and metabolism for both men and women — and why balance, not extremes, is the key. From tackling the sugar–stress–sleep cycle to building sustainable habits, she shares simple tips you can use right away to feel your best.

Lochi Horner, Sport Nutritionist and Fitness Instructor breaks down the mindset, habits, and nutrition tips that make healthy living simple—and sustainable. This episode delivers motivation, practical takeaways, and a fresh dose of inspiration to keep you moving forward.

Dr. Mia Chorney explores the fascinating world of sleep architecture—what happens in each stage of sleep, how stress and hormones impact your ability to rest, and why deep, restorative sleep is essential for overall health. Learn practical strategies to support better sleep quality, balance your body’s natural rhythms, and wake up feeling truly restored.

Let’s be real—perimenopause can feel like total chaos. In this episode, Dr. Mia Chorney and Hilari Courtney get candid about what’s really going on during this phase of life and why it’s so much more than just stress. From brain fog and irritability to night sweats and navigating life as busy moms, they unpack the hormonal shifts that leave so many women feeling off balance.