Are You Thriving or Just Surviving in Your High-Performance Journey?

Are you a driven, high-performing individual seeking to improve how you age? Do you find yourself frustrated by not getting the results you want, despite doing all the "right" things? Join us as we explore the path to resilience through effective fueling, training, and lifestyle habits that can help you thrive at every age!

Special Segment: Swim Challenge Update In an incredible feat on September 19, 2024, Neil Gyte and David completed a grueling 22-mile (36km) swim in just under 12 hours—an accomplishment surpassing the distances of both the English Channel and Catalina Channel swims! Neil completed the swim entirely fasted, relying only on water and electrolytes, burning an astonishing 9,632 calories without any caloric intake.

Their journey supports a fundraiser with links to learn more:

• Zero-Two-Lomond Website
• Swim Tracking and Updates

Inspiration from Neil Gyte: Neil shares his "why" behind his commitment to health: a transformative moment at his daughter’s christening, realizing he was far from the active, engaged father he aspired to be. Weighing 260 pounds, he began a journey toward better health. Through ultra-endurance training and personal growth, Neil has shifted his mission to help others avoid chronic diseases, which he believes stem largely from poor mitochondrial health—a factor we have control over. His life’s goal: to help over a billion people achieve metabolic health.

Key Discussion Points:

• Aging with Vitality: What are you doing today to ensure you’re living your best life at age 70, 80, and beyond? Are you making choices now to own your health and prepare for a thriving future?
• The WHOLESTIC Method: Coach Debbie emphasizes her approach to addressing internal and external sources of chronic stress. Learn how to integrate her unique methodology to optimize fat-burning, performance, and longevity from the inside out.
• Bio-Individual Health Solutions: Discover why there's no "one-size-fits-all" in health and wellness. Every individual is unique, and the journey to optimal health requires investigating what’s truly going on under the hood. Don’t settle for "normal" lab results if you feel less than optimal—get to the root of your health puzzle.

Take Action Today Life is not a race but a journey. Choose to thrive every day instead of just surviving. Connect with Coach Debbie for a complimentary 20-minute call to start your journey towards uncovering what’s holding you back from feeling and performing your best.

Connect and Follow Coach Debbie:

• Website: The WHOLESTIC Method
• Social Media: Life is Not a Race...It’s a Journey: Discover how to pace the WHOLE you with The WHOLESTIC Method.

In this episode, Coach Debbie Potts dives into a multi-faceted approach to improving metabolism and boosting fat-burning capacity. By exploring a combination of metabolic testing, personalized nutrition, exercise strategies, stress management, sleep optimization, and lifestyle habits like cold/heat exposure and light therapy, you can transform your energy use and performance.

Coach Debbie shares insights from Bob Seebohar’s Metabolic Efficiency Training (MET) protocols, covering how to personalize fueling, training, and lifestyle strategies for optimal fat utilization, endurance, and metabolic health.

1. PNOE Metabolic Testing: Discover how PNOE testing analyzes your body’s oxygen use and fat-burning efficiency, guiding you in creating a customized plan for improved fat oxidation and metabolic function.

2. Nutritional Therapy for Metabolic Efficiency:

   • Macronutrient Balance: Working with a nutritional therapist to balance proteins, fats, and carbs can encourage efficient fuel use, fat adaptation, and stable energy.
   • Nutrient Timing: Learn the best times to consume carbs and fats based on activity level to optimize recovery and metabolic health.
   • Supplements: Explore metabolism-supportive supplements like magnesium, omega-3s, and NAD+ precursors.

3. Exercise Strategies:

   • Aerobic Training: Understand how steady-state cardio in the “fat-burning zone” can maximize fat utilization.
   • HIIT & Strength Training: Boost your metabolic rate and build lean muscle with HIIT and resistance training.

4. Sleep Optimization: The importance of sleep quality for hormone balance, metabolism, and hunger regulation. Tips include maintaining a consistent schedule, reducing screen time, and creating an ideal sleep environment.

5. Stress Management: Techniques like mindfulness, breathwork, and prioritizing recovery days can help control cortisol levels, reducing abdominal fat storage.

6. Lifestyle Therapies:

   • Cold & Heat Exposure: Enhance fat-burning and metabolism through cold exposure (e.g., ice baths) and sauna sessions to activate brown fat and boost heat shock proteins.
   • Red Light Therapy & NAD+: Support cellular energy and inflammation reduction with near-infrared/red light and NAD+ therapy.

7. Hormonal & Mitochondrial Health: Nutrients like CoQ10, alpha-lipoic acid, and NAD+ precursors can improve mitochondrial function, essential for energy and metabolic efficiency.

8. Implementing Metabolic Efficiency Training (MET):

   • Initial MEP Test: Determine the “fat-burning zone” intensity level for personalized training.
   • Fueling & Training Adjustments: Using MET data, optimize carb and fat intake around different intensities and improve fat adaptation over time.
   • Lifestyle Protocols: Manage stress and recovery to support metabolic health and long-term energy balance.

Ask about our Seminar Opportunity: Join Coach Debbie Potts for a seminar on enhancing metabolic efficiency through tailored fueling, training, and lifestyle strategies. Learn how to create an individualized plan that leverages fat as a primary fuel source, maximizing endurance, resilience, and health.

Read the blog post to learn more and send in questions:  https://debbiepotts.net/how-to-burn-more-fat/

Are you an ambitious, high performer on a mission to improve the aging process?

Do you struggle to get the desired results even when doing all the "right" things? 

Let's dive into the vagal nerve a little more today with the Arianna from Dr. Arianne Missimer, DPT, RD, LDN, IFMCP, CSCS

Founder | CEO | Author The Movement Paradigm is an integrative health center focusing on mindset, nutrition, and movement blending Eastern and Western philosophies, rooted in neuroscience, functional medicine, and movement science. 

The Movement Paradigm offers holistic physical therapy and functional medicine to help you heal your body, transform your life, and thrive.

Learn more www.themovementparadigm.com

The Movement Paradigm App: https://keap.page/tp598/the-movement-...

  / themovementparadigm  

  / movementparadigmintegrativehealth  

   / @themovementparadigm   https://themovementparadigm.com/servi...

What are you doing today to live your best self at age 70, 80 and 90 plus years old? Are you taking ownership of your health and your future self now so you can thrive as you age instead of struggle?? Life is not a race. It is a Journey. External and HIDDEN internal sources of CHRONIC Stress will impact all efforts... check out the elements of what I call "The WHOLESTIC Method" to transform the WHOLE you from the inside out to burn fat, improve performance and longevity. There is not a once size fits all solution. We are all unique. The struggle is real and I understand the challenges as well as frustrations in finding the right answers to feeling and looking your best -especially when you think you are doing everything "right". Doctors may tell you that your lab results are "normal" and there is nothing is wrong with you - but you know that you are off and not performing your best in life or sports. Let's investigate what is actually going on under the hood and put your missing of your health puzzle back together again. Choose to thrive each day and not survive the day. Contact Coach Debbie for a complimentary 20-minute call to discover more.

Thriving as a High Performer and Embracing Healthy Aging

Are you an ambitious, high-performing individual striving to improve the aging process? Do you find yourself frustrated, not achieving the desired results despite doing all the "right" things? Join us in today’s episode as we discuss the secrets behind building resilience through proper fueling, training, and lifestyle habits, and learn how to thrive at every stage of life.

On September 19, 2024, Neil Gyte and David completed an incredible 22-mile (36km) swim in 11 hours and 55 minutes—an accomplishment longer than the English Channel and Catalina Channel swims! In a remarkable feat, Neil completed the swim fasted, relying only on water and electrolytes and burning over 9,600 calories without consuming any fuel.

Learn about their journey and support their inspiring fundraiser through these links:

• Zero-Two-Lomond Website
• Swim Tracking & Updates
• Watch the Video

Neil shares his powerful “why” behind his dedication to health and fitness. His journey began with a pivotal moment at his daughter’s christening when he realized he wasn’t the active, healthy father he wanted to be. Weighing 260 pounds, he set out on a journey to transform his life through ultra-endurance training and deep research into the root causes of chronic disease. Through this journey, Neil discovered that maintaining mitochondrial health is key to avoiding chronic illness—a mission he is now dedicated to sharing with others as he aims to help over a billion people achieve metabolic health.

Metabolic Health Metabolic health is the body’s ability to process and use energy efficiently. When you’re metabolically healthy, you maintain stable blood sugar, inflammation and blood pressure levels, reducing the risk of chronic diseases.

Metabolic Efficiency Metabolic efficiency is how well the body uses stored fat and carbs as fuel, particularly during exercise. For endurance athletes, it means preserving glycogen and relying more on fat, leading to better stamina with less frequent refueling.

Fat-Adapted Endurance Athlete A fat-adapted athlete has trained their body to use fat as a primary fuel source, allowing them to sustain long efforts with less carb intake. This boosts endurance and minimizes energy crashes.

• Website: Debbie Potts - The WHOLESTIC Method
• Book: Life is Not a Race: It’s a Journey - Learn how to pace the WHOLE you with The WHOLESTIC Method (Amazon)

Are you an ambitious, high performer looking to improve the aging process? Are you doing all the "right" things but still not seeing the desired results? What about your sleep—are you waking up feeling refreshed and ready to take on the day?

In this episode, I sit down with sleep optimization expert Mollie Eastman, creator of Sleep Is A Skill and host of The Sleep Is A Skill Podcast. Mollie shares her journey from battling insomnia to becoming a leading authority on sleep. We dive deep into the crucial role sleep plays in fat loss, hormone regulation, performance gains, stress management, and overall longevity—key areas for any aging athlete or high performer.

Topics Covered:

• The Importance of Sleep: Why sleep is foundational for both health and performance.
• Signs You Need Better Sleep: Identifying poor sleep habits and their symptoms.
• Sleep Cycles and Hormonal Balance: How sleep impacts hunger hormones, stress, and your ability to burn fat.
• Performance and Longevity: The benefits of optimizing sleep for athletic performance and aging well.
• Tracking and Data: How to use technology to monitor and improve your sleep quality.

Special Guest: Mollie Eastman Mollie is the founder of Sleep Is A Skill, a company dedicated to optimizing sleep through technology, accountability, and behavioral change. After struggling with insomnia, Mollie became passionate about chronobiology and the science of sleep, creating resources and tools to help others transform their sleep health.

Resources from Mollie Eastman:

• Take Mollie’s Sleep Quiz: https://beyondtells.typeform.com/to/Q...
• Learn more about Sleep Is A Skill: https://www.sleepisaskill.com/about
• Subscribe to her popular sleep newsletter: https://www.sleepisaskill.com/newsletter

What You Can Do Today: Ask yourself: What are you doing to ensure your best self at age 70, 80, or 90? Are you taking ownership of your health today to thrive in the future? Sleep plays a vital role in this, but it’s just one piece of the puzzle.

The WHOLESTIC Method Explore the WHOLESTIC Method, which targets external and hidden internal sources of chronic stress that impact fat loss, performance, and longevity. There is no one-size-fits-all approach—every individual is unique, and I'm here to help you uncover what’s really going on inside your body. Let's work together to optimize your health and performance by piecing together the missing parts of your health puzzle.

Connect with Coach Debbie:

• Free 20-minute consultation: Let's chat about how you can take control of your health and age with vitality.
• Website: http://debbiepotts.net/
• YouTube: Watch the podcast video here.

Remember: Life is not a race—it's a journey. Learn how to pace yourself and thrive from the inside out.

Get My Book: Life is Not a Race… It is a Journey - Buy on Amazon

Do you struggle to get the desired results, even when doing all the "right" things? If you're an ambitious, high performer looking to improve how you age and optimize your health, this episode is for you!

Today, I’m joined by Zane Griggs, a personal trainer with over 26 years of experience. Zane’s mission is to demonstrate in his own life—and the way he coaches his clients—how to extend our health span as we age so we can continue making an impact and pursuing our passions well into our 60s, 70s, and beyond.

We discuss the hidden chronic stressors, fasting, keto, the carnivore diet, and how Zane has shifted his mindset on health and longevity over the last five years. You’ll hear practical strategies from Zane on unlocking optimal health, metabolic fitness, and longevity.

Topics Discussed:

• Zane’s journey as a personal trainer since 1998
• His book, Kicking Ass After 50, and his podcast, Healthy A.F. / Healthy After Fifty
• Chronic stressors and their impact on performance and longevity
• Zane’s evolving views on fasting, keto, and the carnivore diet
• Tools and strategies to extend your health span and live optimally at any age

What We Cover:

• What has Zane changed his mind about in the last five years?
• What tools will more people be using to extend their health span?
• How are you preparing to live your best life at 70, 80, 90+ years old?

Upcoming Events:

• Low Carb for Better Health Conference: August 24th in Fairview, TN
• Biohackers World Conference: October 26-27, 2024, Miami, FL

Resources & Links:

• Watch this episode on YouTube: https://youtu.be/JRnyQPfsS6k?si=TlVIhuQR2zEajdi1
• Find Zane at www.zanegriggs.com and www.free40plan.com

Connect with Coach Debbie:

• Website: http://debbiepotts.net
• Check out Life is Not a Race...It’s a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method

Closing Thoughts: Life is not a race; it’s a journey. External and hidden internal sources of chronic stress impact all your efforts. Explore the elements of what I call "The WHOLESTIC Method" to transform the whole you from the inside out. Choose to thrive each day and not just survive. Contact me for a complimentary 20-minute call to discover more about optimizing your health and performance.

In this episode, we delve into the fascinating world of metabolism—the intricate chemical processes that sustain life within our cells. Learn about the two primary components of metabolism: catabolism, which breaks down nutrients to release energy, and anabolism, the energy-requiring synthesis of complex molecules.

We’ll also explore the concept of metabolic health, highlighting its importance for optimal body function and disease prevention. Key aspects include stable blood sugar levels, healthy body composition, efficient energy utilization, cardiovascular health, and inflammation control. Discover how good metabolic health is linked to a reduced risk of chronic diseases like type 2 diabetes and cardiovascular issues.

Finally, we discuss VO2 Max, a critical measure of cardiovascular fitness and longevity, which reflects the maximum amount of oxygen the body can utilize during intense exercise. Tune in to understand how metabolism and metabolic health play a crucial role in your overall well-being!

Improving mitochondrial health is a key component of enhancing VO2 max, metabolic efficiency, and overall longevity. By engaging in regular exercise, adopting nutritional strategies, managing stress, and considering targeted supplementation, individuals can boost their mitochondrial function, leading to better energy production, reduced oxidative stress, and improved overall health outcomes. Healthy mitochondria support not only physical performance but also play a crucial role in reducing the risk of chronic diseases and promoting a longer, healthier life.

PNOE is a portable metabolic analyzer that helps determine metabolism and metabolic health by measuring various physiological parameters at rest and during exercise. The device provides detailed insights into how the body uses oxygen, produces carbon dioxide, and utilizes different fuel sources (fats and carbohydrates) for energy.

Guest: Fabio Comana, M.A., M.S., NASM CPT, CES, PES, CWC, CNC & CSNC; ACE-CPT & HC; ACSM-EP; NSCA CSCS; CISSN Hosted by: Debbie Potts

Who is Fabio Comana? Fabio Comana is an accomplished expert in exercise science, nutrition, and fitness education. He holds extensive certifications including NASM, ACE, and ACSM credentials, and serves as a faculty member at San Diego State University, teaching courses in kinesiology and physiology. Fabio has also contributed significantly to fitness education as a subject matter expert for OrangeTheory Fitness and the National Academy of Sports Medicine (NASM). He was the original creator of ACE’s IFT™ model and developed NASM’s latest cardio model. His career spans roles such as Division I collegiate coach, strength-conditioning coach, and president of Genesis Wellness Consulting.

In this episode, Fabio shares his wealth of knowledge on how we can improve health, fitness, and vitality as we age, particularly over the age of 40.

Key Topics Covered:

1. Fueling and Training Over 40

   • Strategies to maintain energy and vitality through the aging process.
   • Adjusting training and nutrition to support hormonal changes that come with age.

2. Muscle Development

   • The critical role of strength training for muscle preservation as we age.
   • Techniques to optimize muscle growth and recovery.
   • How GLP-1 influences weight management and metabolic health in older adults.

3. Blood Flow Restriction (BFR) Training

   • Exploring the benefits of BFR training for muscle growth and strength.
   • Safe methods for incorporating BFR bands into your workout routine.

4. Heart Rate Tips – Intensity vs. Zone 2

   • The balance between high-intensity workouts and Zone 2 cardio for heart health.
   • Understanding heart rate zones and their impact on fitness outcomes.

5. Fueling – Protein and Carbohydrates

   • Effective protein timing and the importance of hitting the leucine threshold for muscle repair and growth.
   • Why carbohydrates play a role in maintaining energy and performance.

Retrain the Way We Think, Rethink the Way We Train Fabio emphasizes a holistic approach to aging, promoting overall well-being and quality of life. He encourages adopting strategies that combine physical training, nutrition, and mental health to live your best life in the second half of your life.

Future Topics to Watch For:

• The importance of rest, recovery, and sleep hygiene.
• How to improve sleep quality and manage recovery effectively.
• Addressing chronic stress and developing a growth mindset.
• Balancing HIIT with Non-Exercise Activity Thermogenesis (NEAT) for better health outcomes.
• The hormonal impact of various exercise types on long-term health.
• Further insights on safe and effective BFR training.
• Optimizing protein timing for aging muscles.

Fabio Comana’s Education:

• MS in Nutrition (Sports Nutrition), San Diego State University
• MA in Exercise Physiology, San Diego State University
• BS in Nutrition (Dietetics), San Diego State University

Learn more about Fabio Comana: Visit San Diego State University Faculty Page

For questions and personalized coaching options, contact Coach Debbie Potts at www.debbiepotts.net.

Tune in to this insightful episode for actionable tips on how to age with vitality, maintain strength, and stay active in your 40s and beyond!

Understanding Fat Oxidation and How to Improve It for Endurance Athletes

In this episode, we dive into the critical role of fat oxidation for endurance athletes and explore practical strategies to enhance it. We also feature insights from Dr. Dan Plews of ENDURE IQ, a renowned expert in sports science and endurance training.

What is Fat Oxidation? Fat oxidation is the process by which the body breaks down fats for energy. For endurance athletes, improving fat oxidation is crucial as it allows the body to rely on fat for fuel during prolonged exercise, sparing glycogen and enhancing performance.

Key Points on Improving Fat Oxidation:

1. Train at the Right Intensity: Incorporate low-intensity sessions (zone 2 peak fat max) to improve fat utilization.
2. Increase Mitochondrial Density: Regular aerobic training boosts the body’s ability to oxidize fat by increasing mitochondria in muscle cells.
3. Utilize Specific Fueling Strategies: Experiment with fat-based fuels like medium-chain triglycerides (MCTs) to promote fat metabolism during training.
4. Periodization of Training: Combine high-intensity and low-intensity sessions to improve metabolic flexibility.
5. Nutrition Adjustments: Focus on a balanced diet that promotes fat metabolism, with adequate healthy fats and nutrient-dense foods.
6. Hydration and Electrolyte Balance: Maintain proper hydration and electrolyte levels to support metabolic functions, including fat oxidation.
7. Monitor and Adjust: Use metabolic testing to track fat oxidation rates and adjust training and nutrition based on performance data.

Dr. Dan Plews & ENDURE IQ’s Approach to Fat Adaptation: Dr. Plews highlights the importance of structured training and nutrition strategies to optimize fat oxidation. The ENDURE IQ 101 course includes phases like:

• Fat Oxidation Base Training 
• Incorporating fat-burning intervals
• Fueling experiments 
• Monitoring performance with tools like metabolic testing

By focusing on individualized approaches and periodized training, athletes can enhance fat oxidation, metabolic flexibility, and overall endurance performance.

Mentioned in This Episode:

• Dr. Dan Plews, researcher and coach at ENDURE IQ
• ENDURE IQ 101 Course for improving fat oxidation and fat adaptation in endurance athletes

Listen to the full episode for a deep dive into the science behind fat oxidation and actionable tips to fuel your next race!  Check out the YouTube Channel for many videos on how to fuel and train as an endurance athlete here.

In this episode, Coach Debbie Potts sits down with Serena to explore the growing Carnivore Diet movement. Together, they discuss what the carnivore diet entails, who might benefit from adopting a strict elimination diet, and how this lifestyle can help people struggling with carb addiction and overeating. If you’ve ever wondered whether the carnivore approach could be the key to improving your health, this episode is packed with practical insights and expert advice!

Key Discussion Points on video and audio:  Hit subscribe on YouTube for new video alerts as https://youtu.be/axUytHVrZow?si=k7FTcBvQ_3acLF1_

• What is the Carnivore Diet? Serena and Debbie break down the fundamentals of the carnivore diet, which focuses exclusively on animal-based foods like meat, fish, and animal fats. Learn how this diet eliminates plant-based foods to reduce inflammation, improve digestion, and support metabolic health.

• Who Needs a Strict Elimination Diet? Find out why the carnivore diet can be a powerful reset for people with autoimmune conditions, food sensitivities, or chronic digestive issues. Serena shares her personal experience and insights on how a simplified diet can uncover hidden food intolerances and lead to better overall health.

• How the Carnivore Diet Helps with Carb Addiction & Overeating Discover how the carnivore diet can be an effective solution for those struggling with carb addiction, emotional eating, and overeating. Serena and Debbie explain how removing carbohydrates from the diet stabilizes blood sugar levels, reduces cravings, and helps regulate appetite.

• Bio-Individuality: Is the Carnivore Diet Right for You? While the carnivore diet has numerous benefits, it’s not for everyone. Debbie and Serena emphasize the importance of bio-individuality and personalized nutrition when considering any dietary changes.

• Follow Serena and learn more on: https://carnivorerevolution.wixsite.com/carnivore-revolution

Connect and Follow Coach Debbie: Life is Not a Race...It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005 WEB: http://debbiepotts.net/

• Kisspeptin Overview: A neuropeptide crucial for regulating sex hormones, reproductive health, glucose control, and appetite. It is more sensitive in women and can be disrupted by stress, energy deficits, or nutrient deprivation, leading to reproductive and metabolic issues.

• Impact of Kisspeptin Disruption:

  • Menstrual irregularities and reduced sex hormone production.
  • Decreased insulin sensitivity and increased appetite.
  • Changes in body composition and overall hormonal imbalances.

• Metabolism & Hormones:

  • Developmental Influence: Metabolic factors influence kisspeptin neurons throughout life, especially during puberty and adulthood. Energy availability (calories/nutrients) impacts reproductive maturity.
  • Transient vs. Permanent Changes: Metabolic states can cause temporary or long-term changes in kisspeptin activity, with some influences becoming permanent, especially during key developmental periods.
  • Regulation at Multiple Levels: Kisspeptin neurons are regulated by metabolites (e.g., glucose, fatty acids) and hormones (e.g., insulin, leptin), controlling energy balance and reproduction.

• Kisspeptin and Energy: Although its role in food intake is debated, kisspeptin appears to play a key role in energy expenditure, possibly working with co-transmitters like glutamate to influence energy use in the body.

1. Balanced Nutrition:

   • Adequate carbohydrates and healthy fats to support hormone function.
   • Sufficient protein intake for muscle recovery and metabolism.

2. Stress Management:

   • Lower cortisol through mindfulness, proper recovery, and sleep.
   • Use cold/heat exposure with moderation to help regulate stress and hormones.

3. Exercise Modulation:

   • Avoid overtraining; balance high-intensity and recovery workouts.
   • Incorporate fat-adaptive training to improve cortisol and fat metabolism.

4. Thyroid Support:

   • Ensure intake of nutrients like iodine, selenium, zinc, and vitamin D.
   • Avoid excessive calorie restriction to maintain thyroid function.

5. Hormonal Balance:

   • Maintain a balanced energy state to support kisspeptin and reproductive health.
   • Consider hormone replacement or supplements if needed.

6. Mitochondrial Health:

   • Support mitochondria with CoQ10, magnesium, and antioxidants.
   • Promote fat metabolism through endurance training and targeted nutrition.

In summary, to optimize hormonal health and performance, aging female athletes should focus on balanced nutrition, recovery, stress management, and supporting mitochondrial function.  Talk to Coach Debbie Potts to get a personalized program at www.debbiepotts.net