REST | EAT | MOVE: Recent Episodes

Matt Johnson, Chris Johnson, & Kristen Johnson Brogan

Your health is your #1 asset. Are you investing in this every day? In this podcast we will guide you along your journey to create a balanced healthy lifestyle allowing you to do and give more in your life and career. As the leading authority on small steps to healthy living, On Target Living has created a lifestyle that not only helps you have better health, but allows you to perform at your best. You will never think about your health & performance the same way again.

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This episode introduces a new monthly webinar series focused on “Nutrition Without the Hype,” aiming to cut through misinformation and quick-fix trends by returning to simple, foundational principles of health. Drawing on personal stories and decades of experience, the hosts emphasize that true nutrition is not about perfection, supplements, or chasing nutrients in isolation, but about understanding food as a system rooted in cell health, pH balance, and source. They explain how lifestyle choices—rest, stress management, movement, hydration, and whole foods close to their natural source—directly influence digestion, inflammation, gut health, mental health, and long-term vitality. The conversation challenges supplement-driven culture, highlights the power of real food (especially fruits, vegetables, healthy fats, and gut-supportive foods), and reframes nutrition as both medicine and information. Ultimately, the episode encourages listeners to build sustainable habits, focus on behavior over hype, and make small, repeatable upgrades that support lifelong health.

Nutrition

HealthyEating

WholeFoods

GutHealth

Wellness

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In this episode of the Rest, Eat, Move podcast, Matt explores the viral wellness trend of "health maxing"—the pursuit of optimizing every aspect of health through protein, supplements, cold plunges, sleep tracking, fasting, wearables, and more. While many of these practices have value, he argues that chasing perfection can create unnecessary stress, anxiety, and distraction from the fundamentals of long-term health. Instead of obsessing over the latest biohacks, Matt emphasizes sustainable behavior change through self-awareness, meaningful motivation, and small, consistent habits that build a healthy lifestyle for life.

HealthMaxing

WellnessPodcast

HealthyLifestyle

BehaviorChange

RestEatMove

ontargetliving.com

In this episode of the Rest, Eat, Move Podcast, Matt and his dad introduce the Eat Pyramid, a practical nutrition framework designed to simplify healthy eating through sustainable habits rather than restrictive diets. They discuss why hydration and nutrient-dense whole foods form the foundation of long-term health, challenge common misconceptions about calorie deficits and high-protein diets, and explain how processed foods can appear healthy based on nutrition labels while lacking true nutritional value. The conversation emphasizes building nutrition one step at a time, focusing on food quality, proper hydration, and filling nutrient gaps before chasing the latest health trends.

Nutrition

HealthyEating

WeightLoss

Wellness

EatPyramid

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This episode explores why kidney and liver health are essential to overall wellness and longevity, highlighting how these organs quietly support the body's detoxification and filtration systems long before symptoms appear. Matt and Chris encourage listeners to monitor key health markers—especially GFR and BUN—alongside blood pressure and other routine labs, while discussing how hydration, stress, sleep, nutrition, alcohol, processed foods, and excessive supplement use may impact organ function. The conversation emphasizes taking a proactive, prevention-focused approach to support healthy kidney and liver function throughout life.

Protecting Your Kidneys & Liver

Know Your Kidney Numbers

The Silent Organ Health Crisis

Kidney Health Starts Here

Detox Starts With Function

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In Episode 320, the conversation shifts from fitness tactics to something deeper: the battle between time and space. While most high performers obsess over productivity, optimization, and even hormone replacement therapy, this episode argues that the missing link in health — especially hormonal health — isn’t more effort. It’s recovery. Drawing on experiences coaching executives, entrepreneurs, and peak performers (including a talk at MIT), the hosts explore how chronic busyness, digital overload, and the inability to tolerate stillness are disrupting the nervous system and driving issues like anxiety, poor sleep, gut dysfunction, and hormone imbalance. They break down the power of micro, medium, and macro breaks — from 60-second breathing resets to digital detox weekends — and explain why intentional rest must be planned with the same intensity as work. Using metaphors like the catapult (you must pull back to launch forward) and the “space between the notes” that makes music meaningful, this episode challenges listeners to rethink productivity. The real edge isn’t doing more — it’s creating space. Rest first. Then eat. Then move.

PeakPerformance#StressRecovery#Biohacking#MentalResilience#ExecutiveHealth

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In this episode of the Rest, Eat, Move podcast, Matt Johnson explores the growing popularity of nicotine pouches, oral stimulants, and other quick-fix wellness trends as a reflection of a larger issue: chronic nervous system dysregulation. Rather than focusing solely on products like ZYN, he discusses how modern lifestyles filled with constant stimulation, stress, and dopamine-seeking behaviors may contribute to dependence on temporary sources of energy, focus, and relief. Matt encourages listeners to prioritize foundational habits—rest, nutrition, movement, and stress management—to build long-term resilience instead of relying on short-term stimulants.

RestEatMove

Dopamine

NervousSystem

WellnessPodcast

HealthyLiving

ontargetliving.com

In this episode of Rest, Eat, Move, we take a deeper look at omega-3 fatty acids and why the conversation about inflammation is often oversimplified. While omega-3s are essential for brain health, cellular function, heart health, hormone balance, and longevity, the bigger lesson is that health isn't just about isolated nutrients—it's about whole-food nutrition and how nutrients work together. We explore the history of omega-3 research, the importance of balancing omega-6 and omega-3 fats, and why cod liver oil remains a unique source of not only DHA and EPA, but also naturally occurring vitamins A and D, along with other beneficial fatty acids and inflammation-resolving compounds. The episode challenges listeners to think beyond supplement labels and focus on the quality, source, and biological context of the nutrients they consume.

Omega3s

InflammationHealth

CodLiverOil

FunctionalNutrition

WellnessPodcast

ontargetliving.com

In this episode of the Rest, Eat, Move podcast, Matt breaks down the often overcomplicated topic of inflammation, explaining that while acute inflammation is essential for healing, chronic inflammation—described as excessive, ongoing “heat” in the body—is at the root of nearly 90% of modern disease, including obesity, diabetes, cancer, hormonal imbalance, and mental health challenges. He emphasizes that food alone is not always the primary cause and highlights common symptoms such as skin issues, joint pain, digestive problems, low energy, weight gain, poor sleep, anxiety, and weakened immunity. Matt outlines five key contributors to chronic inflammation: unmanaged stress, insufficient sleep, a highly processed and acidic diet, omega-3 deficiency, and lack of daily movement (or over-exercising without recovery). Ultimately, he stresses that lowering inflammation requires a holistic, habit-based approach rather than quick fixes, empowering listeners to reclaim their health by addressing stress, sleep, nutrition, movement, and lifestyle balance.

#Inflammation
#HealthAndWellness
#StressManagement
#Nutrition
#HealthyHabits

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In this episode of Rest, Eat, Move, Matt shares personal stories from growing up in a health-conscious family and the lessons that shaped his approach to nutrition, parenting, and long-term wellness. Reflecting on his own health decline during his first year of college, he explains how poor food choices, lack of sleep, and reduced physical activity impacted his energy, performance, and confidence—ultimately reinforcing the value of healthy habits. He then outlines five practical strategies for helping children develop lifelong healthy eating patterns: be a role model, involve kids in meal planning and cooking, make simple food upgrades instead of enforcing restrictions, prioritize nutrient-dense "superfoods," and avoid becoming the food police. The episode emphasizes that consistency, education, and positive leadership—not perfection—are the keys to raising healthy, confident eaters.

HealthPodcast

NutritionTips

ParentingPodcast

Wellness

HealthyLifestyle

ontargetliving.com

In this episode of Rest, Eat, Move, Matt sits down with Dr. Phil Nuernberger, psychologist, meditation teacher, and longtime student of the Himalayan tradition, for a deep conversation on the mind, fear, stillness, focus, and inner harmony. Dr. Phil explains why most people spend their lives training their bodies but never learn how to train their minds, and how simple practices like diaphragmatic breathing, breath awareness, and focused attention can transform emotional resilience and mental clarity. Together, they explore the roots of fear, the dangers of distraction and information overload, the power of intuition, and why true confidence comes not from external success but from developing an unshakable connection to your inner strength. This conversation offers practical tools and timeless wisdom for anyone seeking greater peace, presence, and purpose in a world designed to keep us distracted.

MentalHealth #Mindset #Meditation #SelfImprovement #PersonalDevelopment

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In this episode of the Rest, Eat, Move podcast, Chris explores how lasting health transformation begins with mindset, self-awareness, and consistent daily habits rather than extreme diets or quick fixes. Drawing from decades of coaching experience, the discussion covers behavior change, nutrition myths, stress, sleep, movement, metabolic health, and the importance of understanding your own health metrics. The episode emphasizes asking better questions about modern health challenges, becoming intentional about wellness, and building sustainable routines that improve energy, longevity, fitness, and overall quality of life.

Wellness

HealthAndWellness

FitnessPodcast

BehaviorChange

NutritionTips

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In this episode of the Rest, Eat, Move podcast, Matt and his Chris dive into the evolution of processed food and why reading ingredient labels matters more than obsessing over calories or macros. Using examples like Wonder Bread, Gatorade, peanut butter, McDonald’s fries, and breakfast cereals, they explain how modern food manufacturing prioritizes shelf life, flavor engineering, and marketing over ingredient quality. The conversation explores topics like artificial additives, dyes, seed oils, “natural flavors,” gut health, lectins, food marketing, and the importance of choosing simpler, minimally processed foods whenever possible. Their core message is straightforward: “less is best” when it comes to ingredients, and consumers can improve their health by becoming more aware of what’s actually in packaged foods.

WellnessPodcast

NutritionPodcast

HealthyLifestyle

GutHealth

CleanEating

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This episode explores the hidden impact of chronic stress, mental exhaustion, and poor recovery habits in modern life. The speaker explains how constant stimulation from phones, information overload, and lack of intentional rest are keeping people trapped in “fight or flight” mode, affecting sleep, digestion, anxiety, focus, and long-term health. Through practical tools like breathwork, sleep planning, micro-breaks, movement, magnesium-rich nutrition, and reclaiming personal “space,” the episode emphasizes that recovery is not a luxury but a daily practice. The core message is that stress is often less about external circumstances and more about how we react—and that small, consistent habits can dramatically improve mental clarity, emotional regulation, and overall well-being.

WellnessPodcast

StressManagement

SleepHealth

MindsetShift

HealthyHabits

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This podcast explores a refreshing, practical approach to nutrition by cutting through diet trends and focusing on simple, sustainable habits. It emphasizes that food is not just fuel, but also connection, enjoyment, and a tool for overall well-being. By prioritizing whole, minimally processed foods, trusting common sense, and avoiding extremes, listeners are encouraged to build a balanced lifestyle. The core message highlights the power of the 80/20 rule—eating well most of the time while still enjoying life—along with small, consistent habits that support long-term health, energy, and happiness.

HealthPodcast

NutritionTalk

WellnessTips

HealthyLiving

MindBodyHealth

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This special episode of the Rest Eat Move Podcast, recorded at On Target Living's 2026 Live Seminar in East Lansing, features Chris Johnson sharing a holistic approach to health by emphasizing how to listen to your body instead of simply masking symptoms. Through a personal injury story and practical examples, the speaker breaks down how everyday signals—like digestion, pain, and the “BULLS” framework (bowel, urine, lungs, lymph, skin)—can reveal deeper imbalances. The conversation highlights the importance of gut health, nutrition (especially omega-3s), quality sleep, breathing, and movement, while also challenging common beliefs around cholesterol, statins, and chronic conditions like Type 2 Diabetes. Overall, the episode encourages listeners to know their numbers, ask better questions in healthcare, and shift from reactive treatment to proactive prevention.

https://ontargetliving.com

HealthPodcast

WellnessJourney

HolisticHealth

Nutrition

SelfImprovement

This episode emphasizes that mobility, flexibility, and balance are foundational to long-term performance, injury prevention, and overall quality of life. Matt and Chris argue that most people lose mobility not due to age but because they stop moving through full ranges of motion, often without realizing it until limitations or pain appear. They highlight simple self-awareness tests—like getting off the floor, hanging, posture against a wall, and balance—as key indicators of functional health. Rather than chasing strength alone, they advocate for daily, intentional movement habits—dynamic warm-ups, restorative exercises, and gradual progressions—to maintain physical independence and avoid the common cycle of injury and decline.

Mobility

HealthAndWellness

FitnessPodcast

Movement

Longevity

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This episode focuses on why food quality—not just calories or macros—is the true foundation of health. Matt and Chris explain how modern diets are often high in calories but low in nutrients due to processing, poor sourcing, and widespread food fraud in products like honey, oils, and supplements. They introduce a simple, sustainable approach: prioritize whole, minimally processed foods, upgrade everyday choices, and focus on where food comes from rather than obsessing over restriction. By improving food quality, you support cellular health, energy, and long-term wellness without overcomplicating nutrition.

HealthPodcast

Nutrition

Wellness

HealthyLifestyle

FoodEducation

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This episode of Rest, Eat, Move explores what it really takes to age well, blending personal stories with practical health strategies. The hosts highlight how longevity isn’t just about lifespan, but quality of life—emphasizing the critical roles of sleep, stress management, strength training, and daily movement. They challenge the modern obsession with supplements and shortcuts, instead reinforcing that consistent habits like proper rest, real food, mobility, and a positive mindset are the true drivers of vibrant aging. Ultimately, the conversation centers on closing the “aging gap” and building a lifestyle that supports energy, independence, and resilience well into later years.

HealthyLiving

LongevityTips

WellnessPodcast

MindBodyHealth

AgingWell

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In this episode, former Michigan State quarterback Bill Burke reflects on his playing career under Nick Saban and the transition from athlete to personal development coach, introducing his concept of “identity inflation.” He explains how unseen identity ceilings limit performance and outlines five internal battles—belonging, vision, courage, discipline, and resilience—that shape success in sports, business, and life. Through stories (including competing against Tom Brady), Burke emphasizes that language, mindset, and small daily habits drive long-term breakthroughs, helping individuals and organizations unlock higher performance by redefining how they see themselves.

Mindset

PersonalDevelopment

HighPerformance

SelfGrowth

Leadership

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In this episode of Rest, Eat, Move, Jill returns as a guest to expand on her previous conversation, diving into why physical therapy isn’t just for injury recovery—but a critical tool for prevention, performance, and long-term health optimization. She highlights that over 60% of people who could benefit from physical therapy never receive it, often due to gaps in the healthcare system and lack of proactive evaluation. The discussion explores how posture, movement patterns, sleep, nutrition, and mindset all influence pain, inflammation, and recovery. Together, they challenge traditional healthcare models, emphasizing patient advocacy, holistic care, and outcome-based treatment over insurance-driven decisions—reframing physical therapy as a key component of a high-performing lifestyle, not just a reactive solution.#physicaltherapy #healthoptimization #injuryprevention #mobilitymatters #longevityhealth

In this episode, Matt explores the powerful concept of human capacity—our ability to do more, have more, and give more by expanding the mental, physical, and emotional resources we bring to life and work. Drawing from the first chapter of the book Capacity, the conversation challenges the modern belief that productivity comes from doing more with less. Instead, it reveals how distractions, declining health, and rising demands are shrinking our capacity to perform. Through stories, real-world examples, and practical insights, the episode highlights why health, energy, focus, and growth mindset are the true foundations of sustainable success, leadership, and personal fulfillment.

HumanCapacity

PeakPerformance

LeadershipDevelopment

EnergyManagement

GrowthMindset

The podcast discusses how hormones function as a complex “orchestra” within the endocrine system, regulating processes like metabolism, sleep, mood, digestion, and reproduction. The speakers emphasize that chronic stress is the primary driver of hormonal imbalance today. While the body is designed to handle short bursts of stress, constant stress keeps hormones like cortisol elevated, which suppresses growth and sex hormones such as testosterone and disrupts overall balance. This can lead to symptoms like poor sleep, fatigue, weight gain, inflammation, and chronic disease. They caution against relying solely on hormone replacement therapy or trendy treatments without addressing root causes, noting that hormones are interconnected and influenced by factors like cholesterol, gut health, and lifestyle. Instead, they stress foundational habits—managing stress through rest and recovery, improving nutrition and gut health, and incorporating regular movement, especially strength training—as the most effective ways to support healthy hormone function and long-term well-being.#hormonehealth #stressmanagement #testosterone #healthpodcast #longevity

In Episode 302, the conversation shifts from fitness tactics to something deeper: the battle between time and space. While most high performers obsess over productivity, optimization, and even hormone replacement therapy, this episode argues that the missing link in health — especially hormonal health — isn’t more effort. It’s recovery. Drawing on experiences coaching executives, entrepreneurs, and peak performers (including a talk at MIT), the hosts explore how chronic busyness, digital overload, and the inability to tolerate stillness are disrupting the nervous system and driving issues like anxiety, poor sleep, gut dysfunction, and hormone imbalance. They break down the power of micro, medium, and macro breaks — from 60-second breathing resets to digital detox weekends — and explain why intentional rest must be planned with the same intensity as work. Using metaphors like the catapult (you must pull back to launch forward) and the “space between the notes” that makes music meaningful, this episode challenges listeners to rethink productivity. The real edge isn’t doing more — it’s creating space. Rest first. Then eat. Then move.

PeakPerformance

StressRecovery

Biohacking

MentalResilience

ExecutiveHealth

In this powerful conversation, Jill shares how fracturing her ankle during her college basketball career shifted her path from veterinary medicine to becoming a leader in physical therapy and founder of a four-clinic practice in Michigan. She challenges the outdated belief that physical therapy is only for injuries, positioning it instead as a proactive, performance-driven, and preventative cornerstone of healthcare. The discussion explores direct access laws in Michigan, the limitations of insurance-driven care, and why physical therapists should be musculoskeletal “quarterbacks” for long-term wellness. Jill dives deep into neuro pain science, explaining how pain is processed in the brain, why tissue healing doesn’t always equal pain relief, and how belief, mindset, and emotional processing impact recovery. The conversation expands into posture dysfunction from modern sitting habits, stabilizing the neck and spine, inflammation, omega balance, nutrition as a foundation for healing, and the future of collaborative, experience-driven healthcare. Ultimately, this episode reframes physical therapy as a powerful preventative tool, blending science, mindset, nutrition, and human connection to optimize performance and longevity.

MusculoskeletalHealth

RehabToPerformance

HealthOptimization

Longevity

FunctionalWellness

In this dynamic family-led episode, the team from On Target Living—twin siblings Matt Johnson and Kristen Brogan, alongside their father Chris Johnson—break down what it truly means to build a strong health foundation in a world overloaded with trends, supplements, AI-driven solutions, and quick fixes. Framed around the metaphor of building a house, they emphasize that real health starts with the basics: rest, real food, and movement. Kristen dives into women’s health, hormone replacement therapy, and the constant cycle of diet culture, challenging listeners to simplify and return to nutrient-dense whole foods like omega-3s and chlorophyll-rich greens instead of relying on isolated supplements or extreme diets. Chris then shifts the conversation to “knowing your numbers,” explaining how to decode bloodwork, understand cholesterol beyond fear-based messaging, assess real risk, and recognize the powerful role of stress, sleep, digestion, and inflammation in aging well. Together, the three reinforce one core message: you can’t shortcut thriving health. Sustainable vitality comes from intentional habits, listening to your body, and strengthening the foundation before adding “solar panels” like peptides or advanced interventions.

#HealthPodcast #WellnessPodcast #HolisticHealth #HealthyLifestyle #Longevity

In this episode of the Rest, Eat, Move podcast, Matt challenges the booming protein craze, arguing that protein—especially protein powder—has become the new ultra-processed food. While whole foods are widely promoted for health, he highlights a “protein paradox” where that philosophy is abandoned in favor of highly processed powders, bars, and clear protein drinks marketed as healthier simply because they’re high in protein. Matt explains how industrial processing strips protein of its original nutrients, increases acidity, and can negatively impact digestion, micronutrient intake, and nervous system balance over time. He contrasts this with whole foods, which naturally provide protein alongside essential vitamins, minerals, enzymes, and balance. Ultimately, he urges listeners to rely less on ultra-processed protein products, resist fear-based marketing, and return to common sense nutrition by eating a variety of real, minimally processed foods.

#NutritionPodcast #ProteinMyths #RealFood #WellnessEducation

In this episode of the Rest, Eat, Move podcast, Matt explores anxiety as the defining “dis-ease” of modern life, reframing it as a natural stress response that becomes problematic when the nervous system is chronically out of balance. They break down the science of anxiety through the autonomic nervous system, explaining fight-or-flight versus rest-and-digest, and show how fear of the future—not the present moment—drives most anxious feelings. The conversation highlights why anxiety is rising, pointing to lack of self-awareness, constant stress exposure, screen time, loss of white space, poor sleep, nutrition, and insufficient movement. Rather than quick fixes or distractions, the episode emphasizes practical, foundational tools—especially breath control, sleep, nutrition, movement, and intentional breaks—to calm the nervous system, build resilience, and reclaim control over mental and physical health.

In this episode, Matt and Chris cut through the overwhelming noise of modern health and wellness advice, reacting to viral clips and influencer trends around protein intake, diet soda, carbohydrates, genetics, hormones, weight loss drugs, and “quick-fix” biohacks. They argue that much of today’s nutrition and health messaging oversimplifies complex systems, promotes extremes, and fuels confusion—especially for younger audiences—while ignoring foundational principles like gut health, nervous system balance, movement, real food quality, and sustainable habits. Drawing on decades of experience, they challenge the idea that health outcomes are purely genetic or solvable by pills, powders, or prescriptions, emphasizing instead the power of lifestyle, environment, behavior, and belief. The episode ultimately reframes health as a long-term journey, encouraging listeners to stop dabbling, develop clarity, trust common sense, and focus on proven fundamentals that support both performance and well-being.

In this episode of the Rest, Eat, Move podcast, Matt breaks down the often overcomplicated topic of inflammation, explaining that while acute inflammation is essential for healing, chronic inflammation—described as excessive, ongoing “heat” in the body—is at the root of nearly 90% of modern disease, including obesity, diabetes, cancer, hormonal imbalance, and mental health challenges. He emphasizes that food alone is not always the primary cause and highlights common symptoms such as skin issues, joint pain, digestive problems, low energy, weight gain, poor sleep, anxiety, and weakened immunity. Matt outlines five key contributors to chronic inflammation: unmanaged stress, insufficient sleep, a highly processed and acidic diet, omega-3 deficiency, and lack of daily movement (or over-exercising without recovery). Ultimately, he stresses that lowering inflammation requires a holistic, habit-based approach rather than quick fixes, empowering listeners to reclaim their health by addressing stress, sleep, nutrition, movement, and lifestyle balance.

In this episode, Matt reflects on the idea of “optimized health” and challenges the notion that health is simply the absence of disease or looking fit on the outside. Using personal examples and observations from the gym, he explains how many people have hidden gaps in their foundations—rest, nutrition, and movement—that prevent them from feeling their best, even if they exercise regularly or eat clean. The conversation emphasizes that optimization isn’t about perfection or extreme protocols, but about identifying blind spots such as poor sleep, excessive screen time, nutrient deficiencies, limited mobility, weak grip strength, or imbalanced training. By strengthening these foundations and filling individual gaps, health becomes more sustainable, more effortless, and better integrated into daily life, allowing people to have the energy, resilience, and physical freedom they want long term.

This episode introduces a new monthly webinar series focused on “Nutrition Without the Hype,” aiming to cut through misinformation and quick-fix trends by returning to simple, foundational principles of health. Drawing on personal stories and decades of experience, the hosts emphasize that true nutrition is not about perfection, supplements, or chasing nutrients in isolation, but about understanding food as a system rooted in cell health, pH balance, and source. They explain how lifestyle choices—rest, stress management, movement, hydration, and whole foods close to their natural source—directly influence digestion, inflammation, gut health, mental health, and long-term vitality. The conversation challenges supplement-driven culture, highlights the power of real food (especially fruits, vegetables, healthy fats, and gut-supportive foods), and reframes nutrition as both medicine and information. Ultimately, the episode encourages listeners to build sustainable habits, focus on behavior over hype, and make small, repeatable upgrades that support lifelong health.

In this reflective end-of-year podcast episode, Matt looks back on 2025 and encourages listeners to “leave it on the doorstep” as they move into the new year—letting go of guilt, unmet goals, and perceived failures while keeping the lessons learned. Using a mix of personal stories, mindset coaching, and health-focused motivation, the episode emphasizes that perfection isn’t required for progress. The host highlights how common negative self-talk (“I can’t,” “I won’t,” “I don’t,” “I didn’t”) keeps people stuck, and explains how reframing those thoughts into “what if,” “I will,” “I want,” and “I did” can unlock real change. Rather than rigid New Year’s resolutions, the focus is on optimism, belief, and small, intentional habits—especially around health, nutrition, and self-care. The episode closes with an invitation to start 2026 with possibility, presence, and a healthier mindset, reminding listeners that lasting change begins in the mind.

In this Christmas Eve episode, Matt offers a calm pause during a busy and often stressful season by guiding listeners through a simple five-minute breath-work session titled Just Breathe. As the year comes to a close, the episode encourages slowing down, creating space, and resetting the nervous system through intentional nasal breathing. Listeners are reminded that amidst the constant drive to do, have, and give more, stillness and calm are essential. With gentle cues to focus on the breath, release tension, and return to the present moment, this short meditation serves as a grounding reset to support relaxation, clarity, and balance heading into the new year.

In this wide-ranging, end-of-year conversation, Matt and Chris explore what it really means to hire a personal trainer—and what both clients and trainers should expect from that relationship in the future. Drawing on decades of experience, they argue that training should move beyond “just sweating” to a high-value, holistic model where the trainer acts as a long-term health “quarterback,” guiding fitness, recovery, nutrition, behavior change, and accountability. The discussion emphasizes the importance of discovery sessions, shared philosophy, strong communication, thoughtful follow-up, and an exceptional client experience from start to finish. Rather than frequent, price-driven sessions, the hosts advocate for less frequent but higher-impact coaching, where value comes from expertise, personalization, and connection to a broader healthcare team—positioning fitness as the true future of healthcare.

In this episode of the Rest, Eat, Move podcast, the Matt and Chris run through a light-hearted “12 Days of Health” series, exploring popular fitness and wellness trends with a mix of experience, skepticism, and common sense. They discuss saunas, cold plunges, fasted cardio, peptides, hormone therapy, intermittent fasting, zero-calorie drinks, spot reduction, protein recommendations, the carnivore diet, oatmeal, barbell squats, and wearables—emphasizing that most trends become problematic when taken to extremes. Throughout the conversation, they reinforce long-term fundamentals such as balanced nutrition, realistic expectations, thoughtful training, and tuning into the body’s own signals rather than blindly following hype or shortcuts. While many modern approaches have potential benefits, the hosts caution that most require context, moderation, and an understanding of how the body naturally works.

Matt and Chris open December by encouraging listeners to use the month not for drastic health changes but for honest reflection, stillness, and envisioning where they want to be by 2026. They discuss how constant busyness, stress, and survival-mode thinking prevent people from dreaming, planning, and believing that meaningful change is possible. Instead of reacting or relying on quick fixes, they advocate slowing down, creating space for stillness, and identifying what one truly wants for their health—less inflammation, better sleep, reduced stress, greater vibrancy—then breaking that vision into small, achievable habits. They emphasize that real transformation comes from tiny wins, consistency, and a willingness to be uncomfortable, reflect deeply, and build sustainable habits over time. Ultimately, they urge listeners to paint a clear picture of their desired health future and start laying the groundwork now, one small step at a time.

How much protein do you REALLY need? ???? Join us in this enlightening episode of the Rest Eat Move podcast, where we dive deep into the power of food and unravel the mystery behind protein requirements. Our expert duo is back in the studio to break down the noise and misconceptions surrounding protein intake.

Understanding the balance of macronutrients is essential for optimal health and wellness. We discuss the potential pitfalls of overconsuming protein, the importance of maintaining a balanced pH, and the amazing ways to improve your overall nutrition. From personal anecdotes about bodybuilding and nutrition to practical advice on sustaining a healthy lifestyle, we cover it all.

Discover natural remedies and learn how to prevent and aid common health issues by improving the issue at the source. This episode is packed with practical tips and insights that will help you challenge your current goals and optimize your health journey.

Ready to take control of your wellness? ???? Watch now and start making informed decisions about your protein intake and overall nutrition. Remember, balance is key! For more information and helpful resources, visit our website. ????

In this episode, Matt explores “stillness” as an overlooked yet essential tool for mental clarity, emotional regulation, creativity, and overall well-being—especially during the busy holiday season. He explains that stillness isn’t laziness but intentional space for breathing, recalibrating the nervous system, and processing the stress we usually outrun with constant stimulation, technology, and busyness. Because stillness forces us to confront what we avoid, most people resist it, yet it remains the doorway to presence, abundance, and higher performance. Matt highlights the power of the exhale, the importance of creating moments of quiet, and offers practical ways to practice stillness—from brief silent pauses and technology boundaries to mindful walks, reflective habits, and gratitude. Ultimately, he urges listeners to “allow” stillness instead of trying to earn it, recognizing it as a foundational practice for clarity, energy, and a more fulfilling life.

In this episode, Matt and Chris return to the studio to tackle the growing obsession with supplements and synthetic nutrients in modern health culture. Using creatine, peptides, and GLP-1 drugs as examples, they question whether our fixation on isolated nutrients is leading us further away from true health. Drawing from decades of nutrition and wellness experience, they argue that the real solution lies in returning to whole, unprocessed foods — “eating food, not nutrients.” The hosts break down how overreliance on synthetic supplements and appetite-suppressing drugs contributes to nutrient deficiencies, muscle loss, gut issues, and declining metabolic health. Through stories, research, and real-world insights from the supplement industry, Matt and Chris make a compelling case for rethinking our relationship with food, simplicity, and balance.

Discover the simple change that doubled my testosterone levels and transformed my overall health! In today's video, I share my personal journey from dealing with high cholesterol, acid reflux, and even erectile dysfunction, to achieving remarkable hormonal balance and vitality. This isn't just about men – women can benefit from increased testosterone too!

Join me as I dive into the importance of testosterone for both men and women, and how it acts as a key indicator of aging. Learn about the "challenge goal" I set for myself and the amazing ways to improve your health through natural remedies and lifestyle changes. From stress management and better sleep to omega-3 fats and strength training, I'll reveal the practical steps that can help you prevent and aid hormonal imbalances and improve the issue at the source.

Ready to take control of your health and wellness? Watch the video to see how you can start your journey towards better fitness and a balanced lifestyle. Don't forget to visit our website for more information and additional helpful resources. Your path to feeling and being your best starts now!

In this conversation, Matt and Chris explore the idea of creating a new future by taking responsibility for personal health and well-being. They discuss how many people live reactively—blaming genetics, circumstances, or lack of time—rather than proactively shaping their own outcomes. Drawing from personal stories, coaching experiences, and examples of individuals who “broke the chain” of unhealthy family patterns, they emphasize that transformation starts with self-awareness, curiosity, and intentionality. The discussion challenges the notion that health and happiness are dictated by luck or external forces, framing responsibility not as blame, but as empowerment. Ultimately, the episode encourages listeners to embrace discomfort, rethink their habits, and envision what’s truly possible for a healthier, more fulfilling life.

In this episode of the Rest Eat Move podcast, Matt explores the concept of blind spots in his personal health journey, particularly around sleep. Despite thinking he was doing well, data from a wearable revealed overlooked issues like screen time, alcohol, and bedtime habits affecting sleep quality. He reflects on the difference between surviving and thriving, stressing the importance of curiosity, adaptability, and staying committed to the process—not just the outcomes. Matt encourages listeners to examine their own blind spots and embrace discomfort as a path to real growth.

Chris and Matt Johnson dive deep into what it really takes to move from “good” to “great” in your personal fitness journey. Building on recent interviews, they bring the focus back to practical, in-house action steps — from designing a realistic workout plan to understanding the deeper connection between movement, mindset, and recovery.

They explore the importance of place and time, how to build a sustainable exercise routine, and why most people start in the wrong place when trying to get back into shape. The conversation unpacks the concept of periodization — training in cycles that balance effort, rest, and adaptation — and introduces the 89-day Fibonacci Training Plan, a system based on natural rhythms found in nature.

Listeners will learn how to use tools like the Four F’s of Strength Training (Focus, Form, Feel, Fatigue) and the Three R’s (Rate, Range, Resistance) to train smarter, avoid burnout, and rediscover curiosity in movement. From the science of recovery to the art of listening to your body, this episode reframes fitness as a journey of awareness and intention — not just intensity.

Whether you’re new to exercise or a lifelong mover looking to reignite progress, this episode gives you a thoughtful framework for becoming more efficient, more mindful, and ultimately, more fulfilled in how you move.

In this episode of Rest Eat Move, host Matt sits down solo with David Harvey, co-founder and CEO of VEO Health, to discuss Matt’s personal journey of upgrading his health and the broader mission of shifting U.S. healthcare from reactive “sick care” to proactive “well care.”

David shares his motivation for entering healthcare after his son was born with complex medical issues and highlights the inefficiencies and limitations of traditional care models. VEO Health aims to empower individuals with in-depth biomarker testing, full-body scans, wearable integration, and personalized coaching — all outside of the typical insurance framework.

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In this episode of Rest, Eat, Move, hosts Matt and Chris dive into the importance of taking control of personal health before problems arise. Matt shares his own journey of partnering with a functional medicine group to track over 150 biomarkers, undergo a DEXA scan, and set personal health goals. The conversation stresses curiosity—asking better questions of healthcare providers—and uncovering personal beliefs that may hold people back from optimal health. Matt outlines his top goals: creating more personal space and balance, improving fitness and function, reaching a healthier body weight, and setting specific measurable targets like running a faster mile. Alongside the numbers, they emphasize that true progress comes from self-awareness, intentional habits, and aligning health goals with the realities of life’s seasons.

The podcast explores the importance of verifying the source and authenticity of nutritional products, particularly omega-3 fish oils. The host speaks with Svien, the co-founder and CEO of ORIVO, a Norwegian company that uses advanced NMR (nuclear magnetic resonance) technology to verify the species and origin of fish oils. The episode underscores the value of rigorous verification to protect consumers, maintain trust, and ensure the highest quality nutrition. Enjoy!

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In this Q&A episode of REST EAT MOVE, Matt tackles some of the most common questions sent in by listeners. From the effects of too much cellphone use to whether creatine should be part of your regular supplement routine, he breaks it down with clear, practical advice you can apply right away.

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This week’s Rest Eat Move Select takes us back to a powerful conversation where Matt and Chris explore why greens are more than a trend—they’re essential for gut health, energy, and vibrant aging. From spirulina, chlorella, and chlorophyll to the bigger picture of the Rest, Eat, Move framework, this episode shows how both superfoods and foundational habits work together to fuel your best health.

Inside this episode you’ll hear about:

– Why algae, grasses, and sea vegetables pack a nutritional punch

– The role of chlorophyll and how it supports detox and energy

– Breaking down the principles: the cell, pH, and the source

– Why health begins in the mind and depends on behavior change

– How rest, nutrition, and movement come together as the true baseline of wellness

Whether you’re new here or revisiting, this conversation is a timeless reminder that you have the power to feel your best.

In this episode of Rest, Eat, Move, we explore the three essential pillars of a healthier, more energized life. You’ll learn the importance of paying attention to your health and how to sustain or improve your numbers long term. With practical tips and real-world insights, this conversation helps you cut through the noise and focus on simple, sustainable habits that actually make a difference. Whether you’re just starting your wellness journey or looking to fine-tune your routine, this episode will leave you motivated to rest smarter, eat better, and move more with intention.

In this episode of the Rest Eat Move Podcast, we revisit the foundations of health through the lens of the Rest Eat Move book. From why health truly begins in the mind, to breaking down common myths about supplements, diets, and shortcuts, this conversation highlights the simple—but powerful—habits that shape lasting wellness. We dive into why rest, eating well, and moving with purpose matter more than the latest trends, and how behavior change and curiosity can unlock your best health.

Whether you’re just starting your health journey or need a reminder to return to the basics, this episode will help you reframe what it really means to take control of your health.

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RestEatMove #HealthFoundations #WellnessJourney

This week we’re revisiting one of our most popular episodes on gallbladder health.

Your gallbladder might not be something you think about every day, but it plays a big role in digestion and overall health. In this episode, Matt and Chris explain how the gallbladder works, why it matters, and what happens when it’s removed. They cover:

How hydration and pH balance support bile flow and digestion
The role of alkalizing foods, chlorophyll, and healthy fats
Why simple foods like apples can help prevent gallstones
Movement and elimination strategies to reduce inflammation
Real-life stories of people who avoided surgery and found lasting relief

Whether you have gallbladder concerns, live without one, or simply want to strengthen your gut health, this conversation offers practical, preventative lifestyle tips.

"We only get one mind and one body—movement keeps them both alive."

Why do we exercise?

For 99% of human history, movement wasn’t optional—it was survival. In this episode, Matt dives deep into why our modern world has stripped movement from daily life, the difference between exercise and a movement mindset, and the incredible benefits that come from simply moving your body every day. From boosting brain chemistry and reducing chronic disease risk to improving mood, longevity, and everyday function, you’ll see why movement is one of the most powerful tools for a healthier, happier life. Whether it’s a walk, a swim, or yard work—find ways to move, and keep the machine running.

Key topics:

-How our ancestors naturally burned thousands of calories a day

-The mental health benefits of movement (and the risks of not moving)

-Why exercise is a practice, but movement is a lifestyle

-How even 15 minutes of daily activity can add years to your life

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What if the best thing you could do for your body, brain, and mood cost nothing and was already part of your routine—just done better?

In this episode, we shift from digestion to restoration, diving into the #1 investment you can make in your health: sleep. From resetting your hormones to detoxifying your brain, sleep does far more than help you “rest.” We break down:

-Why sleep is the first pillar in Rest Eat Move

-What’s happening in your body when you're short on ZZZs

-The 4 stages of sleep and why timing matters

-Practical hacks (like putting the phone down) to improve your sleep quality

-Ideal room temperature, nutrition tips, movement, and more...

Whether you're a night owl, new parent, or just someone who wants to feel better and live longer—this episode gives you real steps to sleep like a pro.

Prioritize sleep. Value it. Plan it. Your health depends on it.

In this episode, we explore the powerful role of your digestive system in absorbing and digesting food. From the moment you eat to the nutrients reaching your cells, your digestive system is working hard behind the scenes. Learn how your body breaks down food, pulls out what it needs, and what can go wrong when your system is damaged. Whether you're into wellness, nutrition, or just curious about how your body works, this episode breaks it down in a simple, digestible way.

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In this episode, we dive into the often-overlooked but critically important topic of gut lining health. Discover how the integrity of your intestinal wall affects everything from digestion and immune function to inflammation and mental clarity. We’ll explore the root causes of a damaged gut lining, how it contributes to common health issues like leaky gut and food sensitivities, and most importantly — what you can do to strengthen and repair it. Whether you're struggling with chronic health issues or simply want to optimize your well-being, this episode offers clear, practical insights to help you start healing from the inside out.

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Stress, Stomach Acid & Digestion – What’s Really Going On?

Most people think they have too much stomach acid... but what if the problem is the opposite? In this episode, we dig into the next layer of our digestion series—focusing on the stomach, acid production, and how chronic stress, poor chewing, and even antacids might be sabotaging your gut.

You’ll learn:

Why low stomach acid is more common than you think

The hidden cost of stress on your digestive system

Why sea salt, lemon water, and ginger matter

The truth about acid reflux and protein breakdown

5 powerful takeaways to support healthy digestion

“The nervous system runs the show.”

If you’re bloated, gassy, or constantly reaching for antacids, this episode is a must-listen. This isn’t about quick fixes—it's about getting to the root.

If you missed the previous episode on chewing and mastication, catch up first for full context!

Overfed & Under Chewed

In this solo session, Matt unpacks the often-overlooked but critical first step of digestion: chewing.

Learn how modern eating habits—like relying on smoothies, supplements, and soft, processed foods—may be quietly sabotaging your gut health, hormone signals, and even your jaw development.

In this episode, we dive into:

The rise of the $1.6B functional beverage industry

How chewing activates brain signals for satiety

The link between poor mastication and inflammation

Why your microbiome craves whole, fibrous food

The real difference between juicing an apple and eating one

Whether you're a health enthusiast or just trying to reduce bloating, gas, or digestive issues, this episode is your reminder to slow down, chew more, and let your mouth do its job.

Your mouth is the blender for your body— use it!

In this final episode, we take a closer look at the real source of nutrition—and how easy it is to lose sight of it. With so much focus on supplements, powders, and quick fixes, we explore how far removed we’ve become from actual, whole food nourishment. This episode is about reconnecting to where nutrition really comes from and why getting closer to that source matters more than ever.

Core Health: The Three Principles of Vitality

Your body’s internal chemistry has more to do with your health than you might think. In this episode, we dive into the importance of pH balance—what it is, how it affects everything from digestion to energy, and how to tell if your body might be out of sync. We’ll break down the science in simple terms and share tips on how to support your body’s natural balance through nutrition and lifestyle. Whether you’ve heard about “alkalizing” or are just curious what pH has to do with wellness, this episode has you covered.

Core Health: The Three Principles of Vitality

In this first episode of our three-part series on foundational health, we dive into where it all begins — the cell.

Your body is made up of trillions of tiny cells, each one working like a mini power plant, communication hub, and cleanup crew all at once. But what happens when those cells stop functioning at their best? Fatigue, chronic symptoms, inflammation, and disease often follow.

Join us as we explore what cellular health really means, why it matters more than you think, and how supporting your cells can unlock better energy, immunity, and long-term wellness. Whether you're new to this or revisiting the basics, this episode will give you the why behind the wellness — in simple, actionable terms.

Is true happiness found at the destination, or is it woven into the journey itself?

In this episode, we challenge the common obsession with outcomes and explore the profound idea that "the pursuit is the prize."

Discover how to find more meaning, joy, and sustainable motivation by focusing on the process. We delve into building habits from scratch (even when motivation feels like "wet wood"), the power of curiosity, the impact of small wins, and why your "why" must be bigger than any excuse. Learn to transition from external rewards to intrinsic values, the crucial (and often neglected) role of rest, and how to build robust support systems and manage willpower effectively.

If you're ready to redefine success and cultivate a more engaged and fulfilling life, this conversation offers practical strategies to find joy in the everyday pursuit of your goals.

Key topics covered:

Journey vs. Destination mindset
Habit formation from "zero to one"
Sparking motivation with curiosity
Intrinsic vs. Extrinsic motivation
The importance of rest
Building willpower and support systems
Finding your "why"

In this solo episode of the Rest, Eat, Move podcast, Matt finds himself at a familiar crossroads: continue the endless grind of work or seize a beautiful day for a much-needed run.

This personal dilemma sparks a deeper conversation about the choices we face daily. Matt introduces the powerful question, "Why not?" as a practical tool to overcome inertia and choose actions that foster well-being, especially when motivation wavers.

He contrasts the prevalent "survival mode"—where many find themselves despite societal advancements, leading to widespread health issues like obesity, anxiety, and chronic disease—with the potential for "thriving mode." While acknowledging the critical role of a deep-seated "Why" in providing purpose, resilience, and clarity for long-term goals, Matt offers "Why not?" as an immediate catalyst for positive change when that deeper motivation feels distant.

Drawing on analogies like getting unstuck from snow, airplane takeoffs, and water skiing, he illustrates that initial effort is often the hardest part but crucial for momentum. Matt encourages listeners to recognize their worth, understand that even inaction is a choice, and actively choose to invest in themselves. Ultimately, it's about shifting from merely surviving to truly thriving, because, as he puts it, "you are needed" and "you deserve to be thriving.

Welcome back to the Rest, Eat, Move podcast! In this solo episode, Matt zooms in on a topic that's more relevant than ever: the powerful connection between stress and our digestive health. Building off last week's deep dive into the "Running from the Bear" episode, Matt answers a growing wave of questions he’s been hearing about nausea, low appetite, and gut discomfort. Why are more people than ever experiencing digestive woes like IBS, indigestion, and chronic bloating? Matt breaks down the science behind the "rest and digest" state of our nervous system—and explains why giving ourselves time to slow down, unplug, and truly relax is the often-overlooked key to healing our gut and boosting overall well-being. Drawing on personal stories, practical advice, and the latest health science, this episode is all about finding balance, reducing chronic stress, and making rest a top priority so your body—and mind—can thrive. Tune in for actionable tips, some inspiration, and a down-to-earth reminder that sometimes, the healthiest thing you can do is just look up at the clouds and take a breath.

Feeling constantly stressed, even without a clear threat? This episode unpacks the "running from the bear" phenomenon in our modern world. Matt and Chris explore the impact of chronic stress on your body, the vital role of rest, and the challenges of anxiety and overwork. Learn practical strategies to slow down, create space, and build resilience. Discover how to recognize the "phantom bear" and reclaim your energy for a more intentional and calm life.

We're diving into a silent but deadly health concern that affects millions—High Blood Pressure.

Hosts Matt and Chris explore holistic approaches to managing your blood pressure, with actionable tips and in-depth insights.

Here's a sneak peek into the episode:

We unravel the misconceptions surrounding blood pressure and its relationship with age, lifestyle, and diet.
Discover the natural ways to nurture your body with magnesium-rich foods like ancient grains and chia seeds, the advantages of omega-3 fats, and the power of hydrating the body.
Learn how your nervous system impacts blood pressure and the role of self-advocacy in managing your health.

Unlock Your Health Potential: Master Your Sleep

Tired of feeling tired? This episode dives deep into America's sleep crisis, revealing why most of us aren't getting the restorative rest we need (hint: the average bedtime is late!). Discover why aiming for 8 hours isn't just a suggestion—it's a powerful tool for preventing chronic diseases like cancer, boosting immunity via the fascinating 'glymphatic system' (your brain's cleanup crew!), and even managing weight by balancing key hormones.

We'll expose the modern culprits sabotaging your sleep—from screens to stress—and unpack the surprising link between nutrition (yes, carbs!) and natural melatonin production. Learn actionable strategies: how to value and plan for sleep, optimize your sleep cycles (and why alcohol disrupts them), create the perfect sleep environment, understand the pros and cons of napping, and implement simple hacks like caffeine curfews and magnesium intake. Stop viewing sleep as a luxury and start treating it as the ultimate investment in your long-term health and vitality. Tune in to reclaim your rest!

Unlock the secrets hidden in your bloodwork with this episode of OTL REST EAT MOVE, hosted by Matt Johnson. Matt explores why early blood profiling is a game-changer and how your everyday choices shape your long-term health. Discover how your body sends signals about its needs: signals that, if ignored, can lead to medication or chronic issues. Matt breaks down key health numbers like cholesterol, glucose, and testosterone, explains the importance of balanced nutrition and pH, and empowers you to take control by truly listening to your body. Start your journey to better health by learning how to read the numbers that matter most!

Welcome back to another episode of the OTL Rest Eat Move podcast! Today, we've got an exciting and nutrient-packed discussion for you as Matt and Chris dive into the world of greens, specifically highlighting the powerful "super greens." Whether it's spinach, kale, broccoli, or the less common bok choy and collard greens, our dynamic hosts are keen on revealing why these greens have been cherished since the dawn of time.

In this episode, they explore the energizing, detoxifying, and overall health-boosting properties of greens, delving into the science behind chlorophyll and its superhero presence in plants, often likened to the plant's equivalent of blood and our life's blood too. You'll learn about the historical significance of algae, grass, and sea vegetables as the oldest foods on the planet, and how they pave the way for vibrant health in today's world.

Chris and Matt will also shine a light on different types of popular green supplements like spirulina and chlorella, emphasizing the importance of ensuring quality and sourcing when choosing your greens. Plus, they'll unlock the secrets of frozen wheatgrass juice – why fresh and frozen matters, and how it packs a punch with over 90 minerals and its ability to alkalize and cleanse your body.

So, whether you're already a greens enthusiast or unsure how to incorporate these mighty greens into your lifestyle, this podcast is a treasure trove of insights that promise to energize your journey to health and wellness. Pop in your earbuds and get ready to thrive with the magic of super greens!

Demystify the world of nutrition with this essential 'Nutrition 101' episode of the Rest, Eat, Move podcast. Join Matt & Chris as they break down the fundamental building blocks of a healthy diet: macronutrients, micronutrients, and the crucial role of digestion.They cut through the noise of modern dietary trends, focusing on the real impact of nutrient deficiencies and the undeniable power of whole foods.

Discover why prioritizing food over supplements is key, and learn how common food misconceptions can sabotage your wellness goals. From exploring the benefits of superfoods, fruits, vegetables, and ancient grains to understanding the vital roles of omega-3 and omega-6 fats and protein, this episode offers practical, actionable advice. Empower yourself with the knowledge to make informed choices and cultivate a balanced, nourishing lifestyle.

In this straight-talking episode, Chris breaks down the simple truths of better health with guests Larry Bird and Joe Russo from Beat the Streets Detroit.

Together, they cut through the noise of supplements and fad diets to reveal what actually works: mastering the basics first. Drawing from their experience with nearly 1,000 youth athletes, they share practical wisdom anyone can use.

You'll learn why your first hour after waking matters more than the rest of your day combined.
Which two nutrients most people lack (and how to get them easily).
And how consistent, moderate movement builds mental strength that lasts.

No complicated regimens. No expensive products. Just straightforward foundations that deliver real results for your body and mind.

Join Matt as he takes you on a personal tour of his grocery cart, fridge, and pantry! Tired of food confusion? Matt shares his go-to staples for a healthy, realistic family diet. This isn't about perfection; it's about building a foundation for good eating with simple, accessible foods.

Matt breaks down his weekly shopping list, from fruits and veggies to meats and pantry essentials, offering practical tips and relatable advice for anyone looking to make smarter choices at the grocery store. Whether you're feeding a family or just yourself, Matt's insights will help you stock your kitchen with foods you'll love and feel good about. Learn how to navigate the grocery aisles with a plan, avoid common pitfalls, and create easy, delicious meals that fit your lifestyle. Sponsored by Roan.com, supporting men's mental health.

Use code OTL-20 for 20% off.

Physical therapist Jill Marlin doesn't want to see you after you're broken – she wants to help prevent you from breaking in the first place. In this eye-opening conversation, Jill challenges the reactive approach to healthcare that's failing Americans and shares practical wisdom from her 25 years in practice.

Highlights:

The preventative revolution: Why you shouldn't wait for injury to see a PT (and why you don't need a doctor's prescription in 21 states)
The sleep secret elite athletes know: How LeBron James prioritizes 10-12 hours of sleep and why matching mental stimulation with physical movement is the key to quality rest
The "I Love You" massage: A simple self-massage technique that improves digestion and mobility
The ground test: Why your ability to get up and down from the floor predicts your lifespan
Posture power: How poor posture decreases lung capacity by 30% and how "power posing" for just 2 minutes can boost testosterone and reduce cortisol

Jill's approach combines cutting-edge techniques with timeless wisdom: "We're trying to medicate ourselves out of sickness, and that's not working." Instead, she advocates building a proactive wellness team and making movement an integral part of daily life – not as a chore, but as play.

Tune in and listen to the latest episode of the REST EAT MOVE podcast.

Ready to finally crack the code on making healthy habits stick?

In this eye-opening episode, we're pulling back the curtain on the exact 5-step system that's helped thousands transform their health and lifestyle... without the usual struggle and overwhelm.

You'll discover:

• The #1 blindspot that's secretly sabotaging your health goals (and how to eliminate it)

• Why willpower is massively overrated (and what actually drives lasting change)

• The "Small Steps Strategy" that makes any behavior change practically automatic

• How to tap into Maslow's Hierarchy to supercharge your motivation

• The counterintuitive reason most people fail at habit change (and the simple fix)

Plus, we're sharing real-world examples and actionable steps you can implement TODAY to start seeing results. Whether you're looking to upgrade your nutrition, boost your energy, or completely transform your health - this episode is your blueprint to success.

In Episode 251: The Rest Eat Move Connection, hosts Matt and Chris dive into the magic of balancing rest, eating, and movement in our daily lives. Sure, food often grabs the headlines with endless diet debates, but this episode zooms out to explore the "big loop"—how these three elements work together for real health. Mess up one, and the whole system feels it.

Key takeaways? They break down how cholesterol fuels hormones and how stress—hello, cortisol—can throw things off with the sneaky "cortisol steal." Timing matters too—get the rest-eat-move sequence right, and you’re golden, especially if hormones or meds are in the mix. Breathing gets a shoutout as a simple game-changer for recovery and focus, while stillness? It’s your new superpower—think lunch without scrolling.

This week’s challenge: savor your lunch break. Ditch the desk, drop the phone, and just be. Share your thoughts with us at info@ontargetliving.com—there might even be a surprise for some of you. Catch the full episode for a fresh take on feeling your best!

Are we overcomplicating health with synthetic supplements, should we be returning to the basics? In this eye-opening episode, Matt and Chris break down the myths surrounding superfoods and supplements, shedding light on why whole, nutrient-dense foods reign supreme. From the body’s natural ability to balance nutrients to the dangers of quick-fix health trends, they uncover the foundational habits that truly support longevity and wellness.

Expect raw insights, personal anecdotes, and a no-BS approach to understanding what your body really needs. Whether you’re a supplement junkie or a skeptic, this episode will challenge the way you think about nutrition and wellness. Tune in for practical tips, real-life stories, and a fresh perspective on fueling your body the right way.

Let’s get back to the basics—because your health isn’t a trend, it’s a lifestyle.

The Food-Mental Health Connection

Is your diet impacting your mental health more than you realize? On this episode of the OTL REST EAT MOVE podcast, host Matt takes a deep dive into the fascinating world of food and mood. With mental health concerns on the rise, Matt argues that food isn't just fuel – it's a powerful tool for managing stress, boosting brain health, and cultivating happiness. He challenges the reliance on medications like SSRIs and explores the crucial gut-brain connection.

Join Matt as he reveals practical strategies, from prioritizing food quality and "eating the rainbow" to the importance of hydration, and discover how simple dietary shifts can dramatically improve your mental landscape. Tune in and start fueling your happiness today!

In this thought-provoking episode, Matt challenges the current narrative surrounding GLP-1 medications (like Ozempic and Wegovy) and obesity treatment.

He poses a crucial question: Are we focusing too much on survival instead of helping people truly thrive?

Key Points:

• The difference between surviving and thriving in healthcare

• Why treating obesity as purely a genetic disease might be misguided

• Three major concerns about GLP-1 medications:

Downstream effects (vitamin absorption, gut health, muscle loss)
Loss of essential healthy habits
No clear exit strategy from the medication

Let's talk about ED – a topic most men avoid like the plague. But what if erectile dysfunction wasn't a life sentence? What if it was actually your body trying to tell you something important?

Tired of the Health Hype? Cut Through the Noise & Discover What REALLY Matters!

Is your head spinning from all the conflicting health information out there?

Is your body trying to tell you something?

Fuel Your Body Right! Mastering Food Quality for Optimal Health

Are you tired of confusing nutrition advice and fad diets that just don't work?

In this episode of the OTL REST EAT MOVE podcast, we're diving deep into Chapter 18 of the book, uncovering the secrets of food quality and how to make healthier choices that truly nourish your body.

Join us as we explore:

Why food quality is JUST as important as "location, location, location" in real estate.
The truth about carbs: We'll debunk common myths and reveal the power of high-quality carbohydrates for energy, gut health, and overall well-being.
The best sources of protein: Discover why plant-based proteins are a powerhouse of nutrition and how to choose high-quality animal products.
The importance of healthy fats: Learn how to incorporate a variety of fats for optimal cell function, hormone balance, and reduced inflammation.
Practical tips for upgrading your diet: We'll guide you through simple steps to make healthier choices, from choosing the right dairy to selecting the best protein bars.

Plus, we'll introduce you to the "Food Target" – a powerful tool to help you visualize and achieve a balanced, nutrient-rich diet.

Tune in now and discover how to fuel your body with the highest quality foods for optimal health and vitality!

Welcome back to the REST EAT MOVE podcast! In this solo episode, Chris jumps on the mic to chat about facing life's ups and downs head-on. Inspired by the last chapter in his book REST EAT MOVE, the final chapter, "Just Let it Rain," Chris gets real about how hard times can actually be the best times for personal growth. As we start the new year, he shares some personal stories, lessons learned, and tips to help you tackle whatever comes your way.

What You’ll Hear:

01:16-02:18: Chris talks about the time he ruptured his patella tendon and how that tough experience made him more compassionate and vulnerable.
02:43-04:59: Remember "Let's Make A Deal"? Chris compares life's choices to picking a door on the game show—each door represents different levels of effort and rewards when it comes to your health and well-being.
05:40-07:13: Ever heard of the "Ducks in a Frozen Pond"? Chris uses this metaphor to stress the importance of growing and not getting too comfortable.
07:51-09:26: The story of the Chinese bamboo tree teaches us the value of patience and persistence. It doesn’t grow for four years, then shoots up 90 feet in just 90 days!
10:15-11:22: Chris emphasizes the importance of "being married to the process" instead of just focusing on outcomes. He gives practical tips for building habits that stick.
12:00-14:29: Life is a climb, and Chris explains why going through tough times helps us grow stronger.
15:09-16:31: Some simple yet powerful tips: breathe right, get good sleep, eat healthy, and keep moving. These little things can make a huge difference.

Resources Mentioned:

Chris’s book REST EAT MOVE
Related podcast episodes on vibrant aging and staying active after 50
Our books, app, and weekly podcasts for extra support
Got a question or need help? Shoot us an email for more support.

Listener Takeaway:

"The seeds you plant today are what you'll harvest tomorrow. Embrace the climb, stay strong when the skies get dark, and enjoy the rain when it comes. Let's make this year awesome!"

If you enjoyed this episode, don’t forget to subscribe and leave us a review! Share your thoughts and questions with us at ww.ontargetliving.com so we can support you on your journey.

Wishing you loads of health, happiness, and an amazing year ahead. Catch you next time on REST EAT MOVE!

Revisit a classic episode in this repost of 189 - your hosts Chris and Matt dive into the art of cultivating sustainable, enjoyable lifestyles through curiosity, open dialogue, and flexibility. We'll explore the essence of learning foundational skills over relying on quick fixes, illustrated beautifully with Chris's piano lessons and the metaphor of "learning to play the piano versus just playing a song."

Discover the power of the "21 Day Challenge," which is designed to help you understand your preferences, build discipline, and recognize growth areas. Learn why it's important to measure your progress in diverse ways, and hear our hosts' insights on balancing the art and science of wellness to ensure long-term success.

We'll also discuss the importance of developing autonomy in your fitness and health routines, the value of making mistakes as learning opportunities, and how rest fits into the broader process of improving health and performance. Join us as we encourage a mindset shift towards deeper understanding and long-term enjoyment, setting you up for a fulfilling and adaptable 2025.

Tired of feeling like a passenger on your own health journey? It's time to take the wheel and start asking questions!

On this episode of Rest Eat Move, Matt and Chris explore the power of questions and how they can transform your health.

Get ready to:

Unlock the secrets of intermittent fasting: Discover if it's right for you and how to avoid common pitfalls.
Challenge conventional wisdom on medications: Should you really be taking that daily aspirin? Matt and Chris weigh in.
Find a doctor who truly listens: Learn the essential questions to ask to ensure you're getting the best care.
Understand your health numbers: From testosterone to homocysteine, discover which metrics matter most.
Rethink your relationship with carbs: Busting myths and revealing why cutting them out completely might not be the answer.
Hydrate smarter: We're diving deep into the world of water and revealing what you should REALLY be drinking.

Plus, Matt and Chris share their own experiences with asking questions and how it's helped them achieve optimal health.

Tune in now and discover how to question your way to a healthier, happier you!

In this solo podcast episode, Matt Johnson shares his personal experiences and philosophy regarding healthy eating without being overly restrictive. Reflecting on his childhood and the freedom to choose his own food, Matt discusses how the 'Food Police' mentality can be counterproductive in fostering a sustainable, healthy relationship with food. He advocates for an 80/20 approach to nutrition, allowing for indulgences without guilt, especially during the holiday season. Matt emphasizes the importance of making mistakes, enjoying what you eat, and avoiding feelings of deprivation for long-term health and happiness.

00:00 Introduction and Personal Background

01:15 The Concept of the Food Police

01:36 Halloween and Candy Consumption

02:01 Personal Experiences with Junk Food

02:45 Healthy Eating and Avoiding Guilt

05:55 The 80/20 Rule and Holiday Eating

07:24 Final Thoughts and Encouragement

Tired of feeling tired?

From healthy to heavily medicated... how does it happen?

Ever feel like you're running on empty, reaching for that third cup of coffee just to make it through the day? You're not alone. In this eye-opening episode, I take you on a journey to discover what I call 'Boundless Energy' - the secret sauce that keeps us thriving, not just surviving.

Forget about boring numbers like VO2 max or cholesterol. Let's talk about what really matters: your daily zip, your bounce, your fire. I've created a simple 0-10 scale to help you figure out where you stand. Are you stuck in the "zombie zone," barely making it through the day? Or maybe you're riding the caffeine rollercoaster? I'll show you how to reach that sweet spot where you're naturally buzzing with life.

Want to know the best part? Getting there isn't rocket science. I break down five game-changing keys that'll transform your energy: drinking enough water, catching quality Z's, eating the right stuff, moving your body, and breaking free from energy drinks and endless coffee runs.

Think about it - what's worth more than feeling alive and energized every single day? Not even time itself can beat that feeling. So come along as I share my tried-and-true tricks for living life with more spark and less struggle.

Episode Breakdown:

0:00 - Let's dive in

0:19 - Why energy beats everything else

2:47 - Different flavors of energy

3:27 - Getting real about your energy levels

4:49 - From dragging to soaring: The energy scale

12:26 - Your toolbox for better energy

17:26 - Wrapping it up: Making energy your superpower

Ever wonder why what you eat matters so much? Join Matt as he sits down with Dr. Jeffrey Bland, the guy who literally wrote the book on functional medicine. From his grandma's kitchen wisdom to groundbreaking lab discoveries, Dr. Bland shares the fascinating science behind how food shapes our health.

You'll learn why your body isn't just a machine that needs fuel, but a complex system that responds to every bite you take. Dr. Bland breaks down confusing topics like omega-3s and the keto diet into bite-sized pieces anyone can understand. Plus, he busts myths about carbs and shares practical tips on teaching kids about nutrition without the drama.

Whether you're a health nut or just trying to feel better, this chat will change how you think about what's on your plate. No fancy jargon or strict rules - just real talk about the power of food as medicine.

Highlights:

• The surprising truth about cod liver oil

• Why biohacking might not be all it's cracked up to be

• Simple ways to boost your immune system

• What CBD oil really does (and doesn't do)

• How to make nutrition fun for kids

Grab your favorite snack and tune in for this down-to-earth deep dive into the science of eating well.

Want to feel younger, even as you get older? This episode is your guide to vibrant aging! Join us as we continue to explore the difference between lifespan and healthspan while tapping into the power to feel your best! We're revealing how to optimize your health and defy the limitations of chronological age. Matt and Chris share actionable strategies for improving your mindset, nutrition, movement, and more, so you can age with vitality and grace. Get ready to rewrite your aging story!

Want to live a long AND healthy life? This episode is for you! We're diving deep into the difference between lifespan and healthspan, revealing why simply counting the years isn't enough. Matt and Chris share personal stories, expert insights, and actionable strategies to help you age with vitality, energy, and purpose. Get ready to redefine your aging journey!

Welcome back to OTL REST EAT MOVE! In today’s episode, Matt and Chris dive into the fascinating and often misunderstood world of dietary protein. As they navigate the landscape of modern nutrition trends, you'll hear a balanced discussion on the middle ground between plant-based diets and high protein meat consumption. The hosts tackle the misconceptions surrounding protein powders, the pitfalls of heavily marketed supplements, and the often overlooked importance of real, whole foods.

Chris shares personal stories and insights from his bodybuilding days, emphasizing the value of quality protein sources and the interconnectedness of gut health and overall well-being. Whether you're a fitness enthusiast or someone just looking to make smarter dietary choices, this episode is packed with practical advice, thought-provoking critiques, and a healthy dose of common sense. Tune in as Matt and Chris advocate for flexibility, awareness, and simplicity in building a sustainable and nutritious diet.

This fall, ditch the excuses and embrace movement with the Rest Eat Move Challenge! Matt guides you through a 5-step process to define your goals, create an action plan, and build lasting habits. Whether you're aiming for weight loss, increased strength, or simply more energy, this challenge will empower you to take control of your fitness journey. Plus, discover exciting promotions on the On Target Living website!

The Hidden Truth About Creatine: Myths, Facts, and Sustainable Health

In this episode of the Rest, Eat, Move podcast, we tackle a parent’s question about giving creatine powder to their child. From bodybuilding experiences in the '80s to today's trends, we delve into the dynamics of creatine, its effects, and the importance of foundational health practices. Discover why quick fixes like creatine might not be the best route and how foundational habits are key to long-term success. Tune in as we draw parallels between health and financial wisdom and emphasize the journey toward sustainable well-being.

00:00 Introduction and Episode Overview

00:38 Personal Experience with Creatine

03:02 The Science and Misconceptions of Creatine

04:38 Common Sense and Natural Alternatives

09:30 The Importance of Foundational Health

09:57 The Slow Path to Success

19:17 Final Thoughts and Practical Advice

In this episode of the Rest, Eat, Move podcast, Matt and Chris dive deep into the causes and solutions for acid reflux, a condition that affects 20% of U.S. adults. Join the conversation as they break down why acid reflux is on the rise and how lifestyle changes can lead to relief. From familiar remedies like water with lemon to the importance of managing stress and incorporating movement, you'll discover natural ways to say goodbye to heartburn. Whether you're struggling with occasional indigestion or chronic GERD, this episode offers practical tips to help you conquer acid reflux and promote better gut health. Tune in and take control of your well-being, naturally.

In this episode of the Rest Eat Move podcast, Matt and Chris dive deep into the transformative power of curiosity in optimizing health and wellness. Moving beyond the traditional reactive mindsets that dominate our health systems, they explore how fostering a spirit of curiosity can lead to better questions, innovative solutions, and ultimately, a thriving life. Drawing from their own experiences and professional insights, Matt and Chris discuss practical ways to shift from merely reacting to health issues to proactively seeking knowledge and making informed decisions. Tune in to learn how curiosity can open up a world of possibilities for your health, fitness, and overall well-being.

Welcome back to episode 227 of our podcast, focusing on the transformative power of strength training! In this second part of our deep dive, Matt and Chris unpack the myriad benefits of strength training, expanding beyond just muscle building to include improved metabolism, bone density, mental health, and overall longevity. Perfect for beginners and seasoned athletes alike, this episode breaks down how to get started, maintain a routine, and keep pushing your limits as you age. Tune in to discover why strength training is often hailed as the fountain of youth and learn how to integrate it seamlessly into your life.

In this episode of the Rest Eat Move podcast, Matt and Chris dive deep into the world of strength training. They start with the inspiring story of an 11-year-old receiving a 110-pound dumbbell set and transition into the incredible benefits of strength training at any age. The discussion covers the importance of strength training for longevity, injury prevention, and overall health, emphasizing the three R's: range, rate, and resistance. Learn why strength training can improve balance, bone density, and flexibility, and why everyone, especially those over 50, should incorporate it into their fitness routine. The episode also teases a deeper dive into related topics like hormones and mental health in the next part. Don't miss out on this compelling conversation about what makes strength training the true fountain of youth.

Join Chris in this insightful episode of the Rest Eat Move podcast as he dives deep into the world of cholesterol. With so much misinformation out there, Chris aims to set the record straight and provide listeners with the crucial knowledge needed to take control of their health. Whether you're confused about your recent blood test results or just looking to understand cholesterol better, this episode is packed with valuable information and tips.

Key Points:

Introduction to the importance of cholesterol and its role in the body.
Common misconceptions about high and low cholesterol levels.
The significance of the cholesterol to HDL ratio and triglyceride to HDL ratio.
Real-life examples and simple calculations to determine your cholesterol profile.
The dangers of misinformation and the prevalence of statin medications.
Why balance, and not just low cholesterol, is vital for health.
Tips on lifestyle changes to improve cholesterol levels naturally.
The role of diet, rest, and exercise in maintaining a healthy cholesterol profile.
Encouraging proactive conversations with healthcare practitioners.
The benefits of omega-3 fatty acids, vitamin C, and other superfoods.
Practical steps for those currently on statin medications.

This Episode Answers:

What are the two most important numbers in a cholesterol profile?
Why is cholesterol essential for optimal health?
How can you naturally improve your cholesterol levels?
What tests should you ask your doctor for to better understand your risk?
Why is balance more important than just having low cholesterol?

Resources Mentioned:

Latest book: REST EAT MOVE
Blog: "Don't be Afraid of the Big Bad Wolf - Cholesterol"
Downloadable handout: "Know Your Numbers"
Foods and supplements recommended for better cholesterol balance.

Connect with Us:

Visit our website for more information and resources: ontargetliving.com
Follow us on social media for updates and health tips.
Have questions? Reach out to us directly!

In this episode of REST EAT MOVE, hosts Matt and Chris dive deep into the concept of "You don't know what you don't know" and its implications for health and medical literacy. They explore how a lack of knowledge can lead to misunderstandings and potential health issues, offering real-life examples and personal stories. Matt & Chris emphasize the importance of being well-prepared and educated when consulting with healthcare practitioners, discuss the significance of curiosity and asking questions, and share practical tips for improving health outcomes. From overcoming resistance to change to prioritizing self-care, this episode is packed with insights to help listeners take charge of their health and well-being.

Show Notes: Introduction * Matt introduces the episode and the new chocolate almond butter nutrition bars. * Highlights new packaging and additional resources on the podcast's website. * Main Discussion: Health and Medical Literacy * Explanation of "You don't know what you don't know." * Real-life examples demonstrating the importance of health literacy. * The impact of misunderstandings on health, such as the example about statin medication. * Personal Stories and Experiences * Chris shares his journey of discovering the root cause of his hamstring issues through physical therapy. * Matt talks about the correlation between job dissatisfaction, financial and personal stress, and health. * The Power of Curiosity and Questioning * Emphasis on the need to be curious and ask questions to improve health outcomes. * Importance of confidence, self-awareness, and challenging limiting beliefs. * Behavior Change and Overcoming Resistance * Discussion on the necessity for behavior change and how it can be challenging. * Stories of overcoming fear, resistance to change, and the concept of taking small steps towards improvement. * Comparisons to financial discipline and getting uncomfortable for positive outcomes. * Practical Tips and Recommendations * Importance of scheduling self-care activities like massages. * Benefits of evaluating lifestyle, seeking specialist advice, and examining diet and health. * Coaching listeners to better prepare for healthcare appointments. * Conclusion* * Emphasizing mental, physical, and emotional well-being. * Encouraging listeners to try new experiences and embrace opportunities for well-being. * Final thoughts on the significance of curiosity, belief systems, and listening to the body for health improvement.

Join Matt and Chris for this awesome episode filled with actionable insights to help you take charge of your health and well-being.

In this episode of the REST EAT MOVE Podcast, we dive deep into the world of testosterone, uncovering its vital role for both men and women.

You'll explore what testosterone is, why it's essential, and how it impacts your overall health and vitality. From understanding how lifestyle choices affect your levels to practical tips on naturally boosting testosterone without hormone replacement therapy, this episode is packed with valuable insights.

Join Chris as he breaks down complex scientific concepts into easy-to-understand information that can help you take control of your hormonal health.

Introduction:

Welcome back to the Podcast.
Announcement of a new solo segment focusing on individual health topics.
Today's topic: Testosterone.

Understanding Testosterone:

Explanation of what testosterone is and its role as a hormone.
Introduction to the concept of the "vitality test."

Significance of Testosterone:

Testosterone's impact on energy, mood, sex drive, and overall well-being.
The importance of monitoring testosterone levels for both men and women.

Symptoms and Causes of Low Testosterone:

Common symptoms: low sex drive, erectile dysfunction, increased belly fat, fatigue, etc.
Lifestyle factors that contribute to low testosterone levels.

Testing and Baselines:

How to get your testosterone levels tested.
Ideal testosterone ranges for men and women.
The significance of cholesterol, DHEA, and other precursors in testosterone production.

Natural Ways to Improve Testosterone Levels:

Stress management techniques.
Importance of sleep and how it affects hormone production.
Dietary changes and the role of omega-3 fatty acids, selenium, and zinc.
Benefits of strength training.
Risks associated with certain medications, specifically statins.

Practical Advice:

Step-by-step guide to better manage stress.
Tips for improving sleep quality.
Nutritional recommendations for supporting testosterone production.
Exercise routines to enhance testosterone naturally.

Wrap-Up:

Encouragement to get your "Know Your Numbers" handout and test your levels.
Upcoming episodes and what to look forward to next.

Call to Action:

Share the podcast, rate it 5 stars, and engage with our community.
Visit the website for resources and downloads.

In this episode of the Rest, Eat, Move Podcast, we dive into the importance of mistakes in our health and fitness journey. Hosts Matt and Chris share their personal missteps—from botched golf swings to protein powder mishaps—and discuss how these experiences have led to greater insights and healthier habits. Tune in to hear about the valuable lessons they've learned, the funny stories they’ve accumulated, and the principles they now live by to avoid catastrophic blunders. Whether you're struggling with diet, exercise, or lifestyle changes, this episode will inspire you to embrace your mistakes as stepping stones toward success. So go ahead, fail forward with us!

In this episode of the Rest Eat Move podcast, Matt and Chris dive deep into the world of energy drinks, uncovering the hidden dangers lurking behind the flashy marketing and vibrant cans. From high doses of caffeine and thermogenic compounds to their impact on gut health and mental well-being, energy drinks pose a significant risk to both short-term energy levels and long-term health. Tune in as we explore healthier alternatives and provide practical advice for maintaining peak energy naturally.

In this episode, "Cardio Part 2: Elevate Your Fitness Game," Matt and Chris dive deeper into the essentials of cardiovascular health. Building on the foundation laid in their previous episode, they explore advanced concepts such as lung function, VO2 max, and the critical role of diaphragmatic breathing. With practical tips and compelling insights, they aim to help listeners enhance their cardio routines, improve overall fitness, and understand the interconnectedness of cardiovascular health, lung function, and stress management.

Episode Highlights:

Introduction and Recap:
Quick recap of Cardio Part 1
Importance of understanding and improving cardiovascular health
Deep Dive into Lung Function:
Explanation of lung function and its significance
Discussion on tidal volume and how lung capacity decreases with age
Practical advice on improving lung function through nasal and diaphragmatic breathing
Understanding VO2 Max:
What is VO2 max and why it’s a key indicator of longevity
Simple ways to measure and improve your VO2 max
Breathing Techniques:
Why the number of breaths per minute matters
Tips on reducing breath frequency for better cardiovascular health
Cardio and the Nervous System:
Connection between breath and the sympathetic and parasympathetic nervous systems
Impact of stress on cardiovascular health and how proper breathing can help manage it
Practical Tips for Everyday Cardio:
Recommended activities: walking, mini trampoline, light calisthenics
Importance of posture and alignment in cardio exercises
How to balance intensity and duration for best results
Self-Awareness and Monitoring:
Key metrics to track: resting heart rate, breaths per minute, blood pressure
Encouraging listeners to be mindful and proactive about their cardiovascular health

Listener Challenge:

Measure your breaths per minute and resting heart rate, and share your results with the hosts for personalized feedback and accountability.

Key Takeaway:

Stay proactive about your cardiovascular health. Regularly engage in activities you enjoy, track your vital signs, and implement small changes to see significant improvements in your overall fitness and well-being.

Contact Information:

Email: info@ontargetliving.com
Website: On Target Living

Social Media:

Follow us on Instagram, Twitter, and Facebook for more tips and updates!

Tune in next week as Matt and Chris discuss their 89-day training plan and how you can apply these insights to your own fitness journey.

Join Matt and Chris as they unlock the secrets to cardiovascular health and its crucial role in longevity. From the fundamentals of stroke volume and ejection fraction to the predictive power of VO2 max, this episode offers a comprehensive look at why cardio matters more than ever. You'll also hear practical tips for improving your cardio health and learn how to balance strength training for optimal results.

Key Topics Covered:

Introduction to Cardiovascular Health:

What is cardiac output?
Understanding stroke volume and ejection fraction.
The significance of resting heart rate.

VO2 Max and Longevity:

How VO2 max predicts life expectancy.
Practical ways to measure and improve your VO2 max.

Debunking Cardio Myths:

The common misconceptions about cardio and weight loss.
Why a balanced approach to aerobic and anaerobic exercise is key.

Wearables and Fitness Metrics:

How to use devices like the Oura Ring and Whoop Strap effectively.
The importance of listening to your body alongside tech metrics.

Real-Life Applications:

Case studies and client experiences.
Practical advice for integrating more cardio into your routine.

Wrap-Up and Next Steps:

Preview of Part 2: Practical steps to improve your cardio and longevity.

Actionable Takeaways:

Know your numbers: Resting heart rate, VO2 max, and more.
Balance your workouts with a mix of cardio and strength training.
Use technology wisely but trust your body's signals.
Aim to improve your heart rate variability and overall fitness for long-term health benefits.

Connect with Us:

Share your thoughts and questions for future episodes.
Follow us on social media for more fitness tips and discussions.
Don’t forget to share this episode if you found it valuable!

Tune in next week for Part 2, where we'll dive into practical strategies for enhancing your cardio fitness and living a healthier, longer life.

Feeling stuck in your fitness routine? In this solo episode, Matt dives into periodization - a smart way to shake things up and refocus your goals for the second half of the year.

Coming off the summer holidays, it's easy to lose steam. That's why Matt breaks down his personal 90-day plan, split into three key phases: endurance, strength, and power. It's a practical approach to keep your workouts fresh and effective.

Along the way, Matt shares some product updates (hello, spirulina chlorella fans!) and gives a sneak peek at an upcoming food bar.

Drawing from his own experiences, Matt offers down-to-earth advice on adapting your routine and tracking progress. It's not about perfection - it's about finding what works for you.

Episode Breakdown:

0:00 - Intro and quick updates 1:18 - Periodization explained 4:08 - The 90-day plan overview 4:58 - Breaking down each training phase 11:25 - Tips for adapting and monitoring progress 15:02 - Wrapping up with final thoughts

Whether you're looking to reset your fitness goals or just curious about trying something new, this episode has some solid ideas to consider. Give it a listen and see what resonates with you.

Ready to revolutionize your relationship with food?

In this episode of Rest Eat Move, Chris and Matt uncover the real power of nutrition, far beyond the latest fad diets. They debunk protein myths, explore the gut-brain connection, and reveal the surprising benefits of live foods like spirulina and chlorella.

Get ready for a fresh perspective on:

The protein paradox: Why more protein isn't always the answer and how to find your optimal balance.
Gut health & inflammation: Discover the link between your gut microbiome, mental health, and the foods you eat.
Long-term health strategies: Learn how to make sustainable choices that nourish your body and mind for life.
Live foods for vibrant living: Explore the power of superfoods like spirulina and chlorella to fuel your body and boost your energy.

Plus, get a sneak peek at exciting upcoming projects from On Target Living!

Omega-3s: The Unsung Heroes of Your Health (And How to Get More!)

Do you ever wonder why omega-3 fatty acids get so much hype in the health world?

Feeling overwhelmed by the modern work hustle?

Tired of the endless cycle of fad diets and conflicting nutrition advice? It's time to discover the REAL power of food to heal, energize, and transform your health.

In this episode, we're debunking the myth that carbs are the enemy and revealing the nourishing power of complex carbohydrates for your body and brain. We'll explore the incredible benefits of chlorophyll, the green pigment found in leafy vegetables, and how it can detoxify your body, reduce inflammation, and boost your mood.

Discover how to nourish your gut microbiome, the foundation of good health, with the right foods. We'll delve into the fascinating gut-brain connection, explaining how the foods you eat directly impact your mood, energy levels, and overall mental wellbeing.

We'll also bust common diet myths, share specific food recommendations for optimal health, and reveal the surprising link between bananas and lung health.

Whether you're a fitness enthusiast, a busy professional, or simply looking to feel your best, this episode is packed with actionable insights to help you harness the power of food for a healthier, happier you.

Join us as we redefine "eating healthy" and embrace food as medicine.

In this episode, you'll learn:

The truth about carbs and why they're essential for a healthy diet
The incredible healing benefits of chlorophyll and how to get more of it
How to nourish your gut microbiome for optimal health
The fascinating connection between your gut and brain
Specific food recommendations to boost your energy, mood, and overall wellbeing

Ready to ditch the diets and embrace the power of real food? Tune in now!

Welcome back to another episode of REST EAT MOVE! In today's solo session, your host Matt dives deep into the often-misunderstood world of dietary supplements. As we navigate the common beliefs around vitamin D, melatonin, magnesium, and calcium, Matt unveils surprising truths and misconceptions that many of us hold. From the crucial role of cholesterol in vitamin D absorption to the pitfalls of relying on calcium supplements for bone health, this episode sheds light on the interconnected "chain of life" that governs our body's nutritional needs. Tune in to discover why getting our nutrients from natural sources might just be the key to better health. Let's unravel these essential insights together on REST EAT MOVE!

On today’s episode, Matt and Chris are unpacking the cool and complex relationship between sleep and weight control. Ever wondered why a good night's sleep can help you keep those pounds off? It's all about hormones and they’re here to tell you all about it.

In this laid-back chat, they’ll dig into why popping a pill might not be the best route and why focusing on how you sleep is key. You'll get some practical tips on improving your sleep habits with things like movement, eating right, and cutting down on screen time before bed. Plus, they’ll share some insightful stuff about supplements like magnesium and ashwagandha that might just help you catch those Z's.

Oh, and if you’re a night owl who enjoys a drink, you might want to reconsider—alcohol can really mess with your sleep cycles. Matt and Chris will also fill you in on why natural options often trump synthetic ones, especially when it comes to things like melatonin.

Expect some real talk on the connection between your gut and your sleep, listener stories, and a few personal tales from the hosts themselves. They’ll bust some myths, share tried-and-true tricks, and help you build a bedtime routine that’ll make a world of difference.

So kick back, tune in, and get ready for some fun and easy tips to help you sleep better and live healthier. You're not gonna want to miss this!

Dopamine's Got a Grip on Our World but Here's How to Break Free..

Buckle up, friends! We're diving deep into the world of dopamine – the "feel-good" chemical that might be controlling more of your life than you think. From endless scrolling to junk food cravings, our modern world is designed to keep us hooked on the dopamine rush.

But what's the real cost? And is there a way to reclaim our focus, find deeper satisfaction, and actually enjoy those moments of stillness?

On this episode, we're talking:

The Dopamine Culture: How our world is changing to keep us constantly stimulated (spoiler: it's not all good).
From Sports to Screens: How dopamine drives everything from our entertainment choices to the way we communicate.
The Boredom Cure: Why embracing a little "blah" might be the most radical thing you can do.
Plus, a few surprising twists and turns (crickets, anyone?).

This episode might just make you rethink everything. Hit play and get ready to break free from the dopamine trap!

Today, Chris and Matt are unpacking the tricky world of behavior change and why it's essential to connect with the emotional reasons behind our actions. They'll walk us through the highs and lows of forming new habits—from that first ‘honeymoon’ excitement to facing the tough ‘valley of despair,’ and finally making those changes stick. Expect personal stories like Chris’s battle with monkey bars and Matt’s latest home gym setup, plus tips on setting up your space and routine to succeed. Grab your headphones and get ready to dive into how small steps and real motivation lead to big changes in health and lifestyle. Let’s get moving!

Welcome back to another episode of OTL REST EAT MOVE! Today, Chris and Matt are tackling a topic that could seriously transform how you approach your own health. They're talking medical literacy, understanding those health numbers, and why it's time to ditch the "just give me a pill" mentality and become the CEO of your own well-being.

Ever feel like your doctor just throws some numbers at you, or prescribes a medication without digging deeper? We're breaking down why cholesterol isn't the enemy, how those heart rate numbers actually matter, and why it's time to start thinking about what those test results really mean for your long-term health.

Get ready to challenge the status quo and learn how to advocate for yourself. We'll cover overlooked health markers, how to find a doctor who's on your team, and why knowing your numbers is the key to thriving, not just surviving.

Buckle up, because this episode is about to get real!

Tired of feeling overwhelmed by the supplement aisle? This OTL episode breaks down what's worth your money, what's total hype, and why real food is often your best bet. Chris and Matt bust myths, talk quality, and help you get smart about supplementing for real results.

Hey OTL family, join Chris on the REST EAT MOVE podcast for a deep dive into the world of gut health and inflammation. Your immune system is a finely tuned machine—it thrives on balance...

Today's stresses aren't just in your head, they're physical, impacting your digestion and immune response. Beat the stress with diaphragmatic breathing, nourish your body with prebiotics and probiotics, and don't forget hydration is a cornerstone for intestinal well-being.

On this episode you'll learn how to create momentum in your life, tackle health as a holistic system, and bring joy into daily movement. Transform your gut, reduce inflammation, and elevate your overall health journey with us. Keep moving, keep resting, and keep eating smart. Let us know what you learned from this episode!

Today, we've got something super special lined up...

Our longtime friend Dr. Phil joins the show, he's all about the deep dive into your inner universe.

Now, buckle up 'cause we're about to get into it – how the power of the mind isn't just some fluffy concept. It's real, and Dr. Phil's got the lowdown on how a silent breath can chill out your heart rate, loosen up those knotted muscles, and focus your headspace sharper than ever.

Half a century of exploring the mind means Dr. Phil is no stranger to the power of feeling your best.

Also, you'll get real talk about facing fears, finding your joy in the little things, and why that whole "focus on the present moment" thing isn't just something you scroll past on Instagram.

It can be life-changing!

So, pull up a chair, kick back and join us as we get into the nitty-gritty of why breathing like a yogi and tuning in to your subconscious could be the best move you make all day. And hey, if you're loving the podcast, help us spread the word. Share this episode, drop us a review, and bring some friends to the OTL party. It's time to hit play on episode 206 with Dr. Phil – let's get this rest-eat-move goodness started!

Think you're making healthy choices? We're gonna challenge that – from the vitamins you pop to how you fast (or if you even should). Get ready to rethink some of those daily habits!

Busting Health Myths & Empowering YOU

Are Those Vitamins Even Real Food? We're breaking down why those colorful capsules might not be the magic bullet for health you think they are. Spoiler alert: real veggies win every time.
Ditching the Daily Dose (Maybe): Aspirin, ibuprofen... they're convenient, but are they sabotaging your gut and overall health? Let's talk about alternatives.
Fasting: Trend or Tool? Intermittent fasting is all the rage, but is it right for everyone? We'll discuss how to do it smartly, without messing with your metabolism.
Movement is Medicine: How much cardio is enough? And why strength training might just be the closest thing to anti-aging potion we have.
Longevity Secrets...and Edible Insects? We're exploring what we can learn about living long, healthy lives from blue zones around the world. Plus, Chris throws a curveball – are crickets the food of the future? Tune in to find out!

Your Health, Your Power

This episode isn't just about information; it's about giving you the tools to take control of your health journey. We want you to question the "easy" answers and find what truly works for YOU.

Let's Get This Transformation Started!

Listen to Episode 205 now, and then take action! What's one small change you can make today based on what you learned? Share your ideas with us – we're in this together!

Hey everyone, and welcome back to OTL REST EAT MOVE! This week, Matt's flying solo and tackling a topic that might surprise you: kidney stones!

Now, before you tune out thinking it's gonna be all medical jargon, hear us out. Matt was chatting with a friend who believed kidney stones, like some other health issues, were just something you inherit or get stuck with as you age.

But here's the thing: Matt's on a mission to empower you to feel your best!

Welcome back to OTL'S REST EAT MOVE. Do we have a jam-packed episode for you today...

Our old friend Justin is in the studio, and let me tell you, this guy knows his stuff when it comes to breaking a sweat and building strength without breaking your back.

We’re chatting about everything from reaching that elusive runner's high to why going crazy on the weights every day might just be your one-way ticket to Injury City. Justin’s got some epic gym stories about lifting mishaps and why those killer workouts could actually be killing your progress.

Of course, we talk about the nerdy stuff like metabolic circuits and how to measure your heartbeat without becoming a mad scientist, but we also keep it real with tales from the gym floor, including the importance of wiping down your station after a workout. Justin gives us a sneak peek into his workout routine that’s packed with variety and kinder to his joints.

So, whether you’re experienced in the gym or just starting out on your fitness journey, there’s something here for everyone.

Alright, grab your water bottle, lace up those trainers, and let's roll out the welcome mat for Justin on this fresh episode of OTL REST EAT MOVE. Let’s make those health gains!

Are you tired of feeling stuck, relying on external rewards or fleeting motivation? It's time to tap into a more powerful and sustainable source of drive – the one that comes from within. In this episode, we dive deep into the world of internal motivation. Discover why your "why" is the key to lasting change, learn how to build unshakeable habits, and unlock the joy of the process. Get ready to transform your life by unleashing your inner drive!

We're diving into a silent but deadly health concern that affects millions—High Blood Pressure.

Hosts Matt and Chris explore holistic approaches to managing your blood pressure, with actionable tips and in-depth insights.

Here's a sneak peek into the episode:

We unravel the misconceptions surrounding blood pressure and its relationship with age, lifestyle, and diet.
Discover the natural ways to nurture your body with magnesium-rich foods like ancient grains and chia seeds, the advantages of omega-3 fats, and the power of hydrating the body.
Learn how your nervous system impacts blood pressure and the role of self-advocacy in managing your health.

3 Key Takeaways:

Your Cells: Tiny Titans of Health! (Rest Eat Move Podcast)

Matt & Chris go microscopic! Uncover the surprising truth: healthy cells = amazing YOU!

Dive into:

Cell secrets: How cholesterol, omega-3s & water fuel your mini powerhouses.
Understanding the crew: From energy-producing mitochondria to blueprint-holding nucleus, meet your cellular team!
Health connections: Diabetes, vaccines & more - discover how they tie back to your tiny titans.
Unlocking potential: Hydration, movement & smart eating - simple hacks to empower your cellular crew! ‍♀️

Forget six-pack abs, unleash the power within your trillions of tiny champions! Share & be the guru of microscopic marvels! ✨

#RestEatMove #CellularHealth #Wellbeing #TinyTitans

00:00 Introduction to Cellular Health

00:00 Understanding the Importance of Cholesterol

00:21 Podcast Introduction and Updates

01:22 The Importance of Cell Health

02:50 Understanding the Cell Structure

03:38 The Role of Genetics in Health

05:18 The Importance of the Cell Membrane

09:39 The Role of the Mitochondria in Cell Health

11:04 The Impact of Lifestyle on Cell Health

16:31 Understanding the Role of Cholesterol in Cell Health

23:09 The Importance of the Nucleus in Cell Health

30:00 Conclusion: The Power to Feel Your Best Begins at the Cellular Level

Welcome to a special episode of OTL REST EAT MOVE! In this exclusive interview, you'll have the pleasure of sitting down with none other than Chris Johnson to discuss winter health and wellness with the AARP. Join him as he goes into the key factors for staying healthy during the winter months, including tips for maintaining movement, the importance of natural sources for nutrition, and strategies for enhancing the immune system. Get ready to uncover valuable insights about breathwork, sleep, and the role of corporations in promoting employee well-being. So grab a warm drink, find a cozy spot, and get ready to elevate your winter wellness game with AARP and Chris Johnson!

Welcome to another episode of the Rest Eat Move podcast! Today, it's just Matt in the studio, and he's getting real about the importance of rest, especially during tough times. He opens up about the challenges he's faced in the past few months and how it's affected him and his family. But here's the silver lining - he's sharing some great strategies for dealing with stress and prioritizing rest. Think quality sleep, managing screen time, and making space for some 'me time.' So, buckle up for a super relatable and practical chat about embracing rest in the midst of life's chaos.

Think you're a picture of health? Look a little closer!

In this episode of OTL REST EAT MOVE, Matt and Chris dive deep into the topic of health and wellness, starting with the importance of annual physicals and understanding your baseline numbers. They emphasize the need for individuals to take ownership of their health and play an active role in their wellness journey. Our hosts discuss the significance of assembling a healthcare team and how individuals should approach their annual physicals, including what questions to ask and what numbers to prioritize. They stress the importance of proactive health measures and setting the stage for optimal well-being. Stay tuned as Matt and Chris will delve deeper into strategies for improving these baseline numbers and playing offense in the next episode.

In this episode of OTL Rest Eat Move, host Matt Johnson discusses the confusion and chaos he's observed in the first week of 2024, along with the importance of simplicity, consistency, and repeatability in achieving health goals. He shares insights from a documentary on epigenetics, highlighting the impact of lifestyle on genetics and emphasizing the need to move away from extreme dietary trends like the carnivore diet. Matt encourages listeners to focus on sustainable, enjoyable habits and invites them to join the 21-day eat challenge for free through the On Target Living website. Tune in for practical wisdom on fostering a healthier lifestyle in a world of overwhelming health trends.

Full Episode - In this episode, we're diving into the details of our upcoming 21-Day Eat Challenge for January. Host Matt Johnson shares insights into the philosophy behind the challenge, emphasizing the power of personal transformation and the importance of focus and intentionality in nutrition. He breaks down the challenge's key components, the benefits of participation, and the support and resources available to those taking part. Get ready to embark on a journey towards better health as we kick off the new year with the 21-Day Eat Challenge.

Think your skincare routine is safe? Think again.

Your self-care routine is supposed to make you feel pampered and refreshed. But could it secretly be hurting your health?

Have you ever thought less calories = healthier? Not so fast!

On the new episode, Matt looks closer at that idea. He finds out some tasty info:

Lower-calorie foods often cost more money. Companies make big profits on them!
Just focusing on calories misses what really matters - the quality of our food.

As the holidays come up, it's time to ask:

Do low-cal foods always equal better health?
Is the food industry profiting off these claims?

Get cozy with your fave drink and join Matt. He digs into hidden truths about food and health.

Together, we'll learn to make choices that help our bodies and our budgets! Tune in for a real eye-opener.

In this week's episode of OTL REST EAT MOVE, Matt and Chris draw parallels between learning piano and adopting a healthy lifestyle.

We’ve all tried to memorize shortcuts to wellness, like fad diets and fitness hacks. But real, lasting change requires a growth mindset.

On the podcast, Matt and Chris emphasize embracing the journey using their personal stories:

Why motivation isn't enough to form healthy habits
How to reframe "mistakes" as opportunities for growth
Tips for making incremental progress stick
Adopting a long-term, sustainable approach to wellness

Discover why the path to health isn't about following prescriptions, but cultivating self-awareness and balance in each area of your life.

Join Matt and Chris as they share wisdom and practical strategies to make your journey intuitive, enjoyable and lifelong. The destination is richer when you immerse yourself in the process.

Hit play to shift your mindset and start embracing your unique path today!

Cutting Through the Health Hype...

On this week's episode of the Rest Eat Move podcast, hosts Matt and Chris tackle the confusing landscape of contradictory health information. They share their hands-on experience vetting sources to curate only the most high-quality supplements and superfoods.

You'll learn:

Why you can't believe everything you read about health - even from "experts"
How to critically evaluate claims and get to the truth
The importance of purity, quality sourcing and transparent business practices
Tips for cutting through hype to find what truly optimizes your wellbeing
Why continually educating yourself is key to making informed choices

Join us for an eye-opening discussion about the dedication and discernment required to provide trustworthy health solutions. Matt and Chris peel back the curtain on shady industry practices and set you up to make smart decisions.

Because your health is too important to leave to chance. Tune in now!

On this week's show, Chris sits down with his sister Paula, a seasoned occupational therapist and naturopath. They dive into all the ways parents can address common health issues in children, naturally!

Get ready for a jam-packed episode with plant-powerhouse Philip McCulley!

In this episode, Matt and Chris dive into a variety of topics related to nutrition, supplements, and the importance of returning to natural, whole foods for essential nutrients. They discuss the overwhelming amount of information in the nutrition industry, the profitability of processed snack foods and supplements, and the significance of understanding the origins and effects of medications and supplements. Throughout the episode, they emphasize the connection between nutrition, health, and the body's ability to heal and self-correct. Additionally, they share insights on the challenges of educating ourselves about the benefits of essential missing superfoods and the rise of companies selling quick, attractive, and entertaining products. Join Matt and Chris as they delve into the world of nutrition, dispel myths about supplements, and advocate for a return to real food for optimal health and well-being.

Welcome back to another episode of REST EAT MOVE with your host, Matt Johnson. In today's solo podcast, Matt dives into the topic of the food police. As we come out of the Halloween week, Matt shares his thoughts on how our society has become obsessed with policing what we eat.

Drawing from his own upbringing, Matt emphasizes the importance of balance, self-discovery, and avoiding guilt when it comes to our food choices. With the holiday season approaching, he encourages listeners to find a sustainable approach to eating healthy and to avoid falling into the trap of feeling guilty. So sit back, relax, and join us as we explore why being the food police is not the way to go.

In our latest episode of OTL REST EAT MOVE, hosts Matt and Chris dive deep into the fascinating world of body posture and its impact on overall wellbeing and performance. Together they uncover essential insights and practical tips for achieving optimal alignment and maximizing the benefits of movement.

Matt and Chris are back with another insight packed episode of REST EAT MOVE!

In this episode, our hosts Matt and Chris delve deep into the world of body care products, the importance of bodily elimination, and the significance of mindful living.

In this solo episode, Matt discuss the importance of having boundless energy and how it can transform our lives. Many people are feeling drained and lacking energy these days, but the good news is that we all have the capacity for boundless energy.

Here are 3 key takeaways from the episode:

1️⃣ Mindfulness and Energy: To be mindful, we need to be present and have energy. Without energy, it can be challenging to truly be present and fully engage in the moment. Let's cultivate mindfulness by nurturing our energy levels.

2️⃣ Energy is Real: Although energy is not scientifically measurable, it exists and greatly impacts our happiness, health, and productivity. We manufacture energy every day, but often rely on external stimulants like energy drinks and caffeine. Let's focus on managing our energy through healthy habits instead.

3️⃣ Habits for Energy: Five key habits that can help us boost and maintain our energy levels are: staying hydrated by drinking enough water, prioritizing quality sleep to recharge our batteries, making mindful nutrition choices, engaging in regular movement, and reducing reliance on stimulants. By implementing these habits, we can nourish our energy and create more space for ourselves.

Get practical lifestyle tips to keep your gallbladder healthy and functioning optimally. Matt & Chris cover hydration, diet, supplements, and movements to prevent gallstones and inflammation.

Welcome to a new episode of the Rest Eat Move Podcast with Matt and Chris! Today, we’re exploring athletics and aging.

Join Matt Johnson with Chris Johnson back in studio answering some coming questions and real stories of people who continue to work on being their #1 health advocate. The question reveals the answer, but we always have to begin with why ask a better question.

From cholesterol, to ADHD and everything in-between.

Matt Johnson guides the listener on why the OTL 21-Day Eat Challenge is a game changer for your health and nutrition 2-3x a year.

It's not a diet
Eating for better mental health
Daily support
Real People Real Stories
Small steps to live long habits

Join the OTL 21-Day challenge: https://ontargetliving.com/pages/eatchallenge

Matt shares his back to school tips for parents and kids.

Relax
Make Water Cool
Start off the morning right
Snacks
Take care of yourself first

Enjoy and remember, you are the leader...lead your family!

Join Matt on a solo podcast to discuss mindset and doing the hard work so your health can be easier later.

Why Our Health Is Linked To Our Emotions! (Limited Beliefs, How To Fix Self Doubt, Training The Mind To Win)

Ask The Prevention Guy - Q&A with Chris Johnson (Daily Routine, Favorite Exercises, Steps To Better Future)

Protein Powder Unraveled: Separating Facts from Myths!

Unveiling Creatine: Debunking the Hype in Health & Fitness (Good or Bad?) The Hidden Truths and Side Effects You Should Know..

Understanding Stress, How to Manage Stress, and Why You are The Source and Solution of Your Stress! (Re-Run)

Deep Diving into Stress

REST, OMEGA 3 FATS, & STRENGTH TRAINING! - FULL GUIDE ON STRENGTH TRAINING AND WHY IT IS A MUST FOR YOUR HEALTHY FUTURE! w/ Rashaun

Back To The Future! (Putting More Emphasis On Our Health Decisions NOW So We Can Be At Our Best Later!)

FREE Know your numbers worksheet: https://ontargetliving.com/pages/resources

Your Health Keeps Score: Understanding Your Blood-Work to Avoid Future Health Problems! Ep 2

The Power of Influence with @CallasCleanEats

Calla has been crushing social media with over 300k supporters on Instagram. She loves making content on healthy recipes and guiding people by showing them step by step. Today we discuss her story and how influencers in todays age are so powerful.

Your Health Keeps Score! (How To Know When Your Body is Telling You Something Is Wrong..) with Rashaun

In this video, I interview CEO of Spartan Race Joe Desena. Joe shares his story of how mental toughness, doing harder things, and taking action have helped him achieve success. Joe also discusses how Spartan Race has helped motivate and encourage people around the world to take action and live their best lives.

This is a great video to watch if you're looking to learn more about mental toughness, doing harder things, and taking action today. Joe shares his story of success, and how you can apply these lessons to your own life. Watch the video and learn how to achieve your goals!

In this video, Nate Checketts owner of Popular Active Wear Rhone, discusses how to build a meaningful business while optimizing your health.

Nate is a true authority on business and health, and his insights are invaluable. In this video, he sheds light on how to build a meaningful business while ensuring that your health remains optimal and taking care of yourself. If you're looking to build a successful business while staying healthy and fit, then this is a video you don't want to miss!

Rhone #healthylifestyle #REMPodcast

Chris Johnson and Executive Coach Lynda French - The Crucial Mindset/Foundation of Successful People and Why Your Health is your #1 Asset (Behavior Patterns, Breaking Mental Limitations, Routines)

The power of Testosterone.. Why It Is Crucial for Slowing Aging and Optimization of your Body! (Signs of Low Testosterone, how to Raise It, and Restore Your Thriving Hormones)

Achieving a Healthier Future Than The Past with Brett Gilliland "To Speed Up You Have To Slow Down!"

The Benefits of Yoga and Other Mind-Body Practices! with Yoga Expert Kristen (Focus on Calming The Mind)

How to Manage and Minimize Anxiety and Depression with Lifestyle Changes.

Are you feeling anxious or depressed? If so, you're not alone. According to the Anxiety and Depression Association of America (ADAA), anxiety and depression are the most common mental health conditions in the United States. In this video, we're going to discuss how to manage and minimize anxiety and depression with lifestyle changes.

If you're looking for solutions, then you need to look no further! In this video, we're going to discuss how to manage and minimize anxiety and depression with lifestyle changes. We'll discuss things like exercise, diet, stress management and sleep habits. By following these simple tips, you can start to feel better and manage your anxiety and depression symptoms!

Expanding Your Capacity! Leaving the Comfort Zone and How Avoiding Being Uncomfortable Can Hinder Your Growth!

Dr. Phill - The Power of The Mind (Mindset Coach)

One of Chris' longest friends came to him for some help. This powerful conversation about lifestyle change and overcoming habits will surely change some people's lives. Reupload

Ep. 152 ARE SOCIAL MEDIA INFLUENCERS MISLEADING EVERYONE IN THE HEALTH/FITNESS INDUSTRY??

Are social media influencers misleading the public about the health benefits of fitness and nutrition?

Matt and Chris shares their thoughts on how social media influencers are impacting the health and fitness industry. Is social media driving people to believe that fitness and nutrition are not as important as they once thought? Let us know your thoughts in the comments!

Executive Coach Lynda French on Overcoming Limiting beliefs, Finding your Whys, and Building a Strong Self Belief System

In this video, Executive Coach Lynda French shares her thoughts on limiting beliefs, finding your whys, and building self-belief. She provides insights on how to find your whys, and how to move forward in life regardless of setbacks. If you're looking for tips on how to improve your life, then this is for you!

In this episode of the R.E.M.P. episode 150, Chris and Rashaun discuss how to transition from extrinsic motivation (motivation involves doing something because you want to earn a reward or avoid punishment.) to intrinsic motivation ( doing something because it's personally rewarding to you and getting things we want for ourselves). This can be a difficult switch, but it's essential to building good habits and for achieving anything worthwhile.

This is a really interesting and useful episode of the R.E.M. Podcast, so be sure to check it out! Thanks for listening!

Chris and Matt Discuss the REAL Fountain of Youth - STRENGTH TRAINING

In this episode of Rest Eat Move Podcast , the guys discuss the importance of Strength Training and why it is such a key part of maximizing your lifespan. They also discuss the types of Strength Training that are the most effective and how to start incorporating Strength Training into your routine.

If you're looking to stay young and healthy, then you need to learn about strength training. Listen in to learn more about this powerful training method and how you can start incorporating it into your life today!

148 Jill Marlan - CEO and Founder of Peak Performance Physical Therapy

147 The Omega-3 Index: Increasing Omega-3 to Promote Longevity & Transform Health

You Can't Make Up For LOST Sleep.. (why you should sleep for 8hrs)

Doctor Jeffery Crippen Cured his migraine that lasted over a decade, talks about Viewing the body as an ecosystem and gives short summary of his New Book

Chris & Matt on why New Weight loss Drug is BAD for your health, how to lose weight properly, how Obesity epidemic is NOT caused by genetics, & more

Dr. Aidan Keeva Practicer of Chinese medicine and acupuncture speaks with Chris. Dr. Aidan Drops Gold Nuggets on Yin Yang and healing from within.

Matt and Rashaun Talk about 'OTL 21 day EAT challenge' and answer realistic questions that people may have about it.

Matt & Chris Johnson recap what has happened in the health & fitness space in 2022.

-Influencers

-Balance

-Ying and Yang

-Health, Appearance and Function

Don't forget to sign-up for the 21-Day Eat Challenge at www.ontargetliving.com

Nathan Grove joins OTL to share his amazing journey from battling cancer to changing over his overall lifestyle to healthy.

In this podcast episode (Part 2), we move from being thankful to being grateful. This is about taking action. We must invest in our health every day by eating healthy foods, exercising, and getting enough sleep. All of these things are essential for maintaining our health and well-being. If we're not grateful for our health, then we're not taking care of ourselves.

You have the power and will always have the power to feel your best. Take some action, and show yourself this gratitude.

In this Episode (Part 1), we discuss the missing thanks - the thanks to ourself. We often forget to be thankful for what we have accomplished, and this can lead to feelings of inadequacy. However, when we take the time to appreciate our own accomplishments and be thankful for what we have done, it can change our outlook and improve our mood. So take a few minutes to listen to this podcast episode, and learn how being thankful for yourself can make a world of difference.

Listen to part 2 on being Grateful.

On this episode we share a webinar from Chris Johnson: Reverse & Prevent Type 2 Diabetes.

Did you know that in 1960 1 in 4000 people had Type 2 Diabetes in the United States—1 in 4000—there was very little Type 2 Diabetes in the United States back in 1960. Today that number is 1 in 10, with 1 in 3 having pre-diabetes, what is wrong with this picture? If we stay on this rapid pace, we may have over 100 million Type 2 Diabetics in the United States over the next 8-10 years, costing upwards of $450 billion dollars in healthcare costs and even more important, millions of lives!

We need to share this information, because this is the most preventable and reversible disease if we can change our mindset around it.

Our immune system is the most amazing armor for the human body. In this podcast episode we play Step 9-Our Immune System is Made in Our Gut. This is one of the 21 Steps inside the audio course "Mindful Eating." This course was designed and recorded by Kristen Brogan and is a great 13 minutes of how the body creates this defense inside our digestive tract via the foods we eat.

The complete course is part of our exclusive content inside the On Target Living App. You can download this app via the app store or from

https://ontargetliving.com

In this episode, Matt and Chris give you the top 10 spookiest foods. We all know that what we put into our bodies can sometimes be pretty gross. But did you know that some of the things we eat and drink are actually really spooky?

From Velveeta cheese to energy drinks, check out our top 10 list of the spookiest items we put into our bodies. So watch/listen if you dare...if you're not too scared!️️️

In this episode, Matt Johnson has a discussion with Toni Thomas. Toni is the founder and owner of Salt Yoga and likes to call herself a gypsy yogi. In Becoming a Sloth, Toni Thomas guides the listeners through the process of learning to slow down and find stillness in their lives through the practice of yoga.

Learn how to be more of a sloth.

In this podcast Matt Johnson and Chris Johnson discuss being still. With mental health being at an all-time low, and we're struggling to be still. In this podcast, we explore what it means to be with yourself. We discuss the importance of self-care and how to find peace within yourself. If you're struggling with mental health, this video is a must-watch.

"The time we love to waste is not wasted time"

-Chris Johnson

If you struggle with focus, happiness, anxiety, depression or having a calm mind - learn how to prioritize your digestion.

Physical health & wellness have always been connected with good nutrition. With the epidemic of mental health issues, specifically-Anxiety and Depression we must also look at the connection between our food and our mood. Food is the most powerful medicine and it is time we make this a priority for improving and optimizing our mental health.

Takeaways:

-Food & Mood

-Good Digestion = Healthy Nervous System

-Impact of Carbs, Proteins and Fats

In this podcast, Chris Johnson interviews Colin Lake, a friend and partner about developing leaders. Colin is the CEO and founder of Developing the Next Leaders, an organization and charity that helps people become more effective leaders. In this interview, Colin talks about his work with DNL and how it's helped him develop as a leader himself. He also shares his thoughts on how his health made him and other better leaders.

Chris Johnson interviews Justin Grinnell, an expert personal trainer. They talk about health and wellness and how to stay fit and healthy. Justin shares his tips and tricks for staying in shape, and Chris asks him questions about how to stay motivated and committed to a fitness routine. This video is informative and inspiring, and it will leave you wanting to start your own fitness journey. Watch the video now to learn more from Justin Grinnell.

Justin Grinnell is the owner and operator of State of Fitness https://mystateoffitness.com

Do you ever feel like you're just too stressed out? Matt and Chris Johnson are here to help you de-stress and get your life back on track with this Q & A session.

In this episode, they'll answer questions related to stress, nutrition, gut health, and multi-vitamins. They'll also answer top questions about these topics!

So if you're looking for some helpful tips on how to reduce stress in your life, make sure to tune in to this Rest Eat Move episode!

Contact and Comments: info@ontargetliving.com

www.ontargetliving.com

Subscribe to the OTL Newsletter- https://ontargetliving.com

Chris Johnson shares the stress of today and how we can learn to run towards stress.

You'll learn about"

What is stress
How did we get here with stress
Ways to cope and manage stress

Work with On Target Living -> https://ontargetliving.com

Follow us on Instagram, Facebook and TikTok- @ontargetliving

Watch this podcast on YouTube or the MyOTL App- https://my.ontargetliving.com

Chris Johnson explains what our favorite super greens are and when you should be eating them.

In this episode Chris Johnson covers his top 5 metrics for your health and how to improve them. Hosted by Matt Johnson.

Learn more, download free resources, and more at ontargetliving.com

Chris Johnson gives his top ways to naturally improve your energy l levels. Hosted by Matt Johnson, you will not want to miss this practical dialog.

Want more free resources, superfoods, and digital downloads visit ontargetliving.com

Matt Johnson asks Chris Johnson frequently asked questions we receive.

Learn more ontargetliving.com

In this episode Chris Johnson explores how our "2nd brain" is more important than we may think.

Chris Johnson talks about a major gap in our food intake and how to fill it!

Learn more - shop.ontargetliving.com

Chris Johnson Reads Chapter 10 of REST EAT MOVE his new book. Listen to the book in it's entirety on Audible or the On Target Living App.

We can't predict the future but we can do more to improve our longterm health. This podcast with Chris Johnson give us insight into ways to do so.

In this episode Chris Johnson shards his top keys to be more motivated when will power is low.

Learn more at: ontargetliving.com

Visit our superfood shop at shop.ontargetliving.com

In this episode Kristen Brogan asks her aunt Paula Johnson about natural remedies she recommends in her practice.

In this episode Chris Johnson explains why you shouldn't avoid strength training.

Learn more about On Target Living ontargetliving.com

Buy superfoods shop.ontargetliving.com

One of Chris' longest friends came to him for some help. This powerful conversation about lifestyle change and overcoming habits will surely change some people's lives.

This episode explores the wildly popular craze of Collagen supplements. What is it and do we need to take it?

OnTargetLiving.com

Change isn't always easy, we're here to help. In this episode Chris Johnson explores how to make sustainable positive change when it comes to your health.

ontargetliving.com

In this episode Chris Johnson explores the reality of supplementation and how to ensure you are getting the nutrients you need to thrive.

Resources, events and more at OnTargetLiving.com

In this episode Matt Johnson talks Oxidation. You are not going to want to miss this conversation about this key metric most of us have never had checked.

This episode with Chris Johnson explores when and how often you should be eating.

Want to learn more check out his book REST EAT MOVE. Listen on Audible or the On Target Living App or grab your paperback copy at shop.ontargetliving.com

There is so much confusion out there about testosterone, we're here to help! Chris Johnson covers the basics and gives tactics to overcome testosterone issues. You're not going to want to miss this one!

ontargetliving.com

Mel Tucker joins ‘REST EAT MOVE’ to discuss how Health is part of his coaching strategy. Mel, beleives that taking care of his health is the key to setting the pace for the team.

On Target Living is your guide to REST | EAT | MOVE, remember "YOU HAVE THE POWER TO FEEL YOUR BEST!"

Click here: https://ontargetliving.com/resources for more resources!

OnTargetLiving #coaching #health #meltucker #msu

Social & Website

Instagram - https://www.instagram.com/ontargetliving

Facebook - https://www.facebook.com/ontargetliving

Website - https://shop.ontargetliving.com

Podcast - https://open.spotify.com/show/7GOO4S5...

Book Links

"REST EAT MOVE: You Have the Power to Feel Your Best" https://shop.ontargetliving.com/produ...

Timeline

00:00 - START

8:44 | Evaluate effort

10:56 | High velocity

12:50 | How do you stay motivated

16:30 | School Down the Street (UofM)

26:35 | Health tips

31:30 | Leaders value health

36:00 | Favorite meal

40:00 | Kindness

We hear countless people say, "at 5pm I don't have any juice left!" We're here to help. Matt Johnson Explores the topic of micro breaks during the workday to increase your performance and avoid burnout.

In this episode Chris Johnson the ways we can work towards a better outcome when it comes to our health.

On this week's episode Matt Johnson sheds some light on the popular topic of sleep. One school of thought is to sleep less top have more hours to live life, the other is to sleep as much as you need to do more with the time you're awake. Join us as we search for the perfect sleep life balance.

Watch for free on the On Target Living app today available on your device's App Store.

On this week's episode Matt Johnson sheds some light on the popular topic of sleep. One school of thought is to sleep less top have more hours to live life, the other is to sleep as much as you need to do more with the time you're awake. Join us as we search for the perfect sleep life balance.

Watch for free on the On Target Living app today available on your device's App Store.

What stops us from heading where we would like to be when it comes to our lives. Let's look into how behavior change effects the descriptions we make.

On this week's episode Matt Johnson discusses why following the KETO DIET is not only unhealthy, but misses one the most important aspects of why we eat - SOCIAL. Matt discusses the main problem with eating keto and why is makes the body very acidic.

We can't predict the future but we can do more to improve our longterm health. This podcast with Chris Johnson give us insight into ways to do so.

Chris Johnson asks Greg Lemanski some equations about how a major medical setback changed his life for the better and what keep him moving forward.

Weight loss doesn't need to be confusing. Diets on social media and TV add to the confusion. This podcast explores how to loose weight and love your lifestyle at the same time. Featuring Kristen Brogan - registered dietitian.

Where are you at in life? This episode with the founder of 'On Target Living' is greatness. Chris knows health and well-being, and has a new book titled "Rest, Eat Move". Please listen as we chat it all up!

The Wallet Watch hosts are very excited for a special holiday episode featuring an interview with Matt Johnson, president at On Target Living. Matt and the hosts explore ways to maintain overall health and wellbeing, especially through the holiday season into the New Year. To learn more about On Target Living and their resources, visit ontargetliving.com.

Featured Quotes:

“If we’ve ever gone for an exercise where our mind wasn’t quite right, we always leave feeling better, and I think we have to again, [go] back to the simple things. It’s very simple to move our bodies, not always easy.” – Matt Johnson
“I believe energy, or your energy is your most precious commodity. What do I mean by that? I think we think time is, but I truly think it’s energy, but there’s no way to measure it. So you really have to be in tune with the body, you have to be mindful about the body… We got to kind of slow down and if we are always in a hurry and we’re trying to cover up symptoms... because we just don’t take the time to kind of backup.” –Matt Johnson
“Everyone listening, everyone we guide around the holidays, stick to some of the good habits you have. Don’t eliminate all of them and say well, I’m going to have that pie so I might as well do everything off the rails. Stick to some of those things so you can have a little bit of liberty, and we teach this thing called 80/20 rule so maybe around the holidays it’s like the 60/40. That means 60% of the time you are taking care of yourself but you can have some fun for the next couple of months.” – Matt Johnson

Like the turn of the calendar and Nick DeLeeuw’s sausage egg biscuits and large Dr. Peppers, having Chris Johnson on the podcast to kick off the new year is becoming a regular thing.

Chris is CEO of On Target Living and the official health and wellness guru of the pod. He has a new book out, and we talk about that, vaccines, staying healthy, and the influence of mental health on physical health.

Then, Carley’s reading and Matt’s breathing.

It’s the Cold Oatmeal podcast.

https://www.reschstrategies.com

The ever popular 21-Day Eat Challenge is back! Chris and Matt talk us through how to start off the new year right!

Sign-up for free at:

https://ontargetliving.com/eatchallenge/

Most of us want to have great health, more energy, a better night of sleep, to be happier, look good, and feel our best. But many of us are not as healthy and robust as we could be. What would happen if you knew with 100 percent certainty that you could feel your best? No second guessing—no going back—but a true belief that there is a sustainable and enjoyable path to that goal.

You have in your hand a resource guide to help you navigate what you need to know to take care of your greatest asset—your health! What makes this book unique is the balanced approach to building your foundational pillars of health—by how you REST, EAT and MOVE! Your journey to becoming your best self is about to begin—so buckle up and enjoy the ride. Here’s to a lifetime of health and happiness!

Buy it Now:

https://ontargetliving.com/resteatmove

The Holidays can be stressful, Chris and Steven talk about how to balance health and happiness during the holidays!

We all breath, but the quality of how you breath can have a major effect on your health and wellbeing. This episode with Chris and Matt Johnson explores the art of breathing.

OTL team member Steven asks Chris a variety of questions to shed some light on your health.

Learn more at ontargetliving.com

Whether it's your energy level, immune system or mental health sleep is a big deal! Chris Johnson explains how to improve your sleep.

Matt and Chris Johnson talk about the importance of Cholesterol and give you some insight into how to understand it. Watch this episode for free on the On Target Living app.

OnTargetLiving.com

Matt and Chris Johnson talk about the importance of Cholesterol and give you some insight into how to understand it. Watch this episode for free on the On Target Living app.

OnTargetLiving.com

Chris Johnson shares how to begin taking charge of your health.

Matt Johnson talks us through the key to creating a healthy lifestyle through food.

Join the 21-Day Eat Challenge at ontargetliving.com/eatchallenge

Use the Food Target to eat in the green for 21 straight days. www.ontargetliving.com/eatchallenge beginning September of 2021.

Wherever you stand, there are always ways to improve your physical health. Join Chris and Matt as they have a dialog about what it means to get fit.

Chris Johnson explains supplementation and ways to get what you need the natural way.

Watch the video version on the On Target Living App today.

Chris answers your questions that hit his email.

Chronic Inflammation begins in the gut, without good gut health we can't have our optimal health. This is a replay of our LIVE webinar with Chris Johnson.

Phil Nuernberger, a PhD in psychology, walks Chris Johnson through the mind and how it connects to the body.

His leadership in the areas of wellness and performance excellence has attracted a national and international following. Through his business, Strategic Intelligence Skills (SIS), Dr. Nuernberger has trained thousands of professionals in organizations as diverse as Raymond James and Verizon, Cargill and the Wharton School at the University of Pennsylvania.

Widely published, Dr. Nuernberger has authored six books, co-authored 11 books, and penned over 20 articles that were published in scientific and popular magazines. His latest three books are The Warrior Sage, Freedom’s Path, and Strong and Fearless: The Quest For Personal Power. The latter book is a bestseller for Yes International Publisher.

Previously, Dr. Nuernberger was a visiting faculty member of the Wharton School Aresty Institute of Executive Education at the University of Pennsylvania in Philadelphia. He also taught MBA students at DeSales University in Center Valley, Pennsylvania.

For more than 45 years, Dr. Nuernberger studied with the great tantric Sage of the Himalayas, Sri Swami Rama, in the Himalayan Mountains of Northern India and Nepal. He was instrumental in helping to build the Himalayan International Institute,® a research and retreat center for yoga, meditation, and wellness in Honesdale, Pennsylvania, where he served as a member of both the senior faculty and the board of directors until 1996.

An accomplished tantric yoga meditation practitioner, Dr. Phil has been teaching meditation since 1972. He is a retired black belt in Washin-Ryu Karate, and a student of Shaolin Tai Chi.

learn more at www.mindmaster.com

Phil Nuernberger, a PhD in psychology, walks Chris Johnson through the mind and how it connects to the body.

His leadership in the areas of wellness and performance excellence has attracted a national and international following. Through his business, Strategic Intelligence Skills (SIS), Dr. Nuernberger has trained thousands of professionals in organizations as diverse as Raymond James and Verizon, Cargill and the Wharton School at the University of Pennsylvania.

Widely published, Dr. Nuernberger has authored six books, co-authored 11 books, and penned over 20 articles that were published in scientific and popular magazines. His latest three books are The Warrior Sage, Freedom’s Path, and Strong and Fearless: The Quest For Personal Power. The latter book is a bestseller for Yes International Publisher.

Previously, Dr. Nuernberger was a visiting faculty member of the Wharton School Aresty Institute of Executive Education at the University of Pennsylvania in Philadelphia. He also taught MBA students at DeSales University in Center Valley, Pennsylvania.

For more than 45 years, Dr. Nuernberger studied with the great tantric Sage of the Himalayas, Sri Swami Rama, in the Himalayan Mountains of Northern India and Nepal. He was instrumental in helping to build the Himalayan International Institute,® a research and retreat center for yoga, meditation, and wellness in Honesdale, Pennsylvania, where he served as a member of both the senior faculty and the board of directors until 1996.

An accomplished tantric yoga meditation practitioner, Dr. Phil has been teaching meditation since 1972. He is a retired black belt in Washin-Ryu Karate, and a student of Shaolin Tai Chi.

learn more at www.mindmaster.com

Join Chris Johnson on a discussion various topics around movement and exercise from weight loss to improved brain health.

Learn more at my.ontargetliving.com

The USA has a rich tradition of manufacturing, but there is one type of manufacturing that is crushing us. It's called Manufactured Energy. This is when we try to overcome being tired by consuming something man-made.There is a commercial for a popular energy drink that illustrates humans with a battery meter just like your phone. When the batteries get low, they suggest you drink their energy drink to get to 100%.We manufacture energy a multitude of different ways--coffee, caffeine, energy drinks, processed foods, motivational quotes, stimulants and drugs. THERE IS ANOTHER WAY!Did you know that:$13,500,000,000 was spent on energy drinks in 2020 (worldwide)Americans consumed ~5 billion pounds of coffee in 2020Our time is the most valuable when we maximize our energy!Time is important, but your energy is your most precious commodity!

Chris Johnson talks you through some basic movements and concepts for everyone from beginner to advanced. Learn how to prevent injury and improve the effectiveness of your movements.

We are sharing an excerpt from The Cold Oatmeal Podcast brought to you by Resch Strategies.Happy New Year! We made it. And, better late than never, we kick off the year talking with a health and nutrition expert about staying healthy and strong in a pandemic.Chris Johnson, CEO of On Target Living, is back on the podcast. As always, he is a wealth of health knowledge. Breathe it in, people!

Chris gives you some key information on why breathing properly is so important and guides you through a guided breathing exercise.

Steven Glynn, the Creative Director at On Target Living, shares a few things he has taken away from his time at On Target Living. These gold […]

In light of the New Year we wanted to re-launch one of our past podcasts explaining how to find the internal motivation needed to take action […]

Registered Dietitian, Kristen Brogan had the pleasure of interviewing her good friend and former colleague, Cain Sanchez, a Chicago local whose mission is to help others live a […]

Learn why the foods you eat contribute more than you may think to your overall mental health. You will also learn how to reframe how you […]

Chris Johnson interviews Barnaby Horton a long-time student of OTL’s teachings and an incredible success story. See how OTL has changed his life, interests, and career […]

Chris answers questions we have received from the On Target Living community. Topics include: the Food Target, eating from the source, raw water, boosting immune system, […]

Kristen Brogan, Chief Mindful Living Officer at On Target Living was recently interviewed on the Matt Scolleti LIVIN the DREAM podcast to discuss simple strategies for […]

We’re bringing you an exciting interview from The Michigan Business Network as Vic Verchereau interviews Matt Johnson to address how people can get ahead and stay […]

In this third and final part of Billion Dollar Problems, Chris Johnson and Kristen Brogan go beyond just physical health to address various mental health issues […]

In this second part of Billion Dollar Problems, Chris Johnson and Kristen Brogan address the root cause of many popular issues related to the kidneys, liver, […]

Healthcare costs are out of control—estimated costs at $3.5 trillion dollars today. In 1970 there were 500,000 Type 2 Diabetics and today there are over 30 million! We clearly […]

The System is On Target Living 21 step flagship training program. It’s the foundation for living On Target. In this short teaser, Chris Johnson shares why […]

Eddie Pinero, speaker, filmmaker and storyteller, teams up with Terrance McMahon, retired CEO and best-selling author as they take the best business tips form the top […]

Kristen Brogan was recently interviewed on Associations Forum’s Podcast to discuss ways to boost your immune system and stay healthy. Association Forum is the resource hub for the Chicagoland association […]

Kristen Brogan was recently interviewed on Associations Forum’s Podcast to discuss ways to boost your immune system and stay healthy. Association Forum is the resource hub for the Chicagoland association […]

Kristen Brogan was recently interviewed on the Association Forum’ Podcast to discuss tips for staying healthy during quarantine and beyond. Association Forum is the resource hub for […]

Here, Matt Johnson interviews Dr. Jeffrey Bland, father of functional medicine to discuss why nutrition is so important for a healthy mind, body and immune system. […]

Here, Matt Johnson interviews Dr. Jeffrey Bland, father of functional medicine to discuss why nutrition is so important for a healthy mind, body and immune system. […]

In this uncertain time it can be difficult to be present. We are constantly thinking about the future and what will happen or reminiscing about the […]

We are bringing you a recording of Chris Johnson’s signature keynote from his time in Saginaw, Michigan. Stories + Education + Inspiration = Transformation!

We are bringing you a recording of Chris Johnson’s signature keynote from his time in Saginaw, Michigan. Stories + Education + Inspiration = Transformation!

We are bringing you a recording of Chris Johnson’s signature keynote from his time in Saginaw, Michigan. Stories + Education + Inspiration = Transformation!

This is the first episode where we feature real live questions from our consumers. Have a question you want answered? Call our podcast hotline at (616) 841-3348 for […]

Hope will always lead the way in times of crisis. Here’s a message from Chris Johnson on staying positive.

As our population grows, so will our exposure to pathogens that hand sanitizer and face masks can’t destroy. When everything around us it out of control, the […]

In this second interview with Walt Reynolds, Chris discusses basic movement fundamentals for peak performance. You’ll learn what initial assessments Walt uses to measure people’s overall […]

Kristen Brogan, Registered Dietitian, Superfood Chef, & Author of Target To Table brings you a recording her signature culinary experience called Mindfully Delicious. Typically this exepreince […]

Chris was recently interviewed on the Bossed 2 Boss podcast with Miro Wcislo to discuss how OTL came to be. For those entrepreneurs out there or […]

In this episode, Chris Johnson is joined by special guest and fitness expert, Walt Reynolds to discuss a different take on movement and how certain movements […]

While we all have the same amount of time in a day, the real issue lies in how we spend that time or the energy we […]

Before you jump right into tackling your long list of new year’s resolutions, long term behavior change starts with a simple change in mindset. Here, Chris […]

This holiday season focus on being more present in each and every experience. When we practice mindfulness and conscious awareness, magic happens. This podcast was initially […]

At On Target Living, we focus on helping people discover the power of feeling their best and believe it goes beyond just resting, eating and moving […]

This podcast is designed to address the most popular topics and health concerns. Here, Chris Johnson, CEO & Founder of On Target Living teams up with […]

As a new Mom, Kristen Brogan, Registered Dietitian at On Target Living is passionate about teaching other parents how to make eating an experience for their […]

Humans make 35,000 decisions each day with 226 of those decisions being food related. How can we navigate this food world when there are so many […]

Matt Johnson, President of On Target Living was featured on Nick Carrier’s Best You Podcast, to share insights on how focus is a learned skill, how […]

This podcast is designed to address the most popular topics and health concerns. Here, Kristen Brogan, Registered Dietitian, Superfood Chef, and Yoga Instructor teams up with […]

Human beings have an almost infinite capacity due to ability to tap into the power of the mind. Unfortunately, many of us don’t have the skills […]

What has happened to our children? Have you noticed that in a world where children are overmedicated, they aren’t as resilient and healthy as they used […]

Chris was recently featured on Tom Matt’s Boomers Rock Talk Show to discuss how human capacity is our number one advantage to getting ahead in this competitive world. Here, he discusses the problems every organization is facing today with demands increasing and our human capacity shrinking. Did you know that 80% of our healthcare costs are related to stress? It’s time to make health a business strategy and discover how to “bring the juice” to everything you do!

Recently Chris Johnson appeared as a guest on the Optimized Success podcast by Cyndi Garza. The conversation was so empowering that we thought we would share it here as Chris and Cyndi how to make health a business strategy and succeed in work and life.

Chris Johnson teams up with Tom Matt on the Boomers Rock Talk Show to talk about the biggest diet fad to ever hit the market and what you need to know.

Click to view Keto Diet Article

The Anti-Inflammatory Diet can be thought of as more of a lifestyle that goes beyond just food. It’s a practice of finding more balance by incorporating rest and rejuvenation practices, daily movement, and nutrient rich foods. Here Chris, Matt, and Kristen go through some other fundamental practices for naturally lowering inflammation and oxidative stress.

Anti-Inflammatory Lifestyle Practices: https://ontargetliving.com/wp-content/uploads/2018/10/Best_Practices.pdf

The Anti-Inflammatory Diet can be thought of as more of a lifestyle that goes beyond just food. It’s a practice of finding more balance by incorporating rest and rejuvenation practices, daily movement, and nutrient rich foods. Here Chris, Matt, and Kristen explain how the On Target Living lifestyle is naturally anti-inflammatory and specific strategies you can take to help you feel your best. In this dynamic podcast, they will explain that most diseases stem from chronic (long-term) inflammation which happens from a state of internal imbalance (stress, too much cortisol, lack of sleep, and unhealthy diet). This imbalance can signal the immune system to slowly release white blood cells which eventually build up and can start attacking internal organs and healthy tissue (specifically tissue in the gut). Signs of chronic inflammation include body pain, especially in the joints, skin rashes such as eczema or psoriasis, low energy, poor digestion and autoimmune disorders.

Shop Anti-Inflammatory Superfoods here: https://shop.ontargetliving.com/

Related Articles: https://www.linkedin.com/pulse/cbd-craze-another-band-aid-matt-johnson/

https://kristenbrogan.com/the-anti-inlammatory-diet/

Matt Johnson’s follow-up keynote on how to bring your best self every day. Work, Life and everything.

High Blood Pressure or “Hypertension” affects close to 80 million people in the USA. One of the most common and fixable lifestyle conditions is also known as the silent killer, because we don’t recognize it until it’s too late. Matt and Chris give you a new way to think and act about managing your blood pressure. It is never too late or too early to monitor and adjust your Blood Pressure!

This podcast is all about getting back to the basics when it comes to food and making the act of eating simple and easy. Here we share Chris Johnson’s interview on the Mark Struczewski, Productivity podcast as he helps you discover the important of superfoods and eating closer to the source for better health and performance.

Podcast Description: What do cod liver oil, comic books, resolutions and a fitness guru all have in common? Here, we share Chris Johnson’s interview on The Cold Oatmeal podcast as he shares tips for the New Year and why cold oatmeal should be a part of your everyday. The Cold Oatmeal podcast is a production of Resch Strategies, a communications and public relations firm located in Lansing, Michigan. At On Target Living we believe this is the best version of Cold Oatmeal: https://www.youtube.com/watch?v=GbEf0Rqo1pk, give it a try!

In light of the New Year we wanted to re-launch one of our past podcasts explaining how to find the internal motivation needed to take action and get results. Here, Chris Johnson, Founder & CEO of On Target Living and son, Matt Johnson, President of On Target Living, explain how to find the drive to succeed in all aspects of life.

Studies show that the most common New Year’s Resolutions are losing weight and exercising more. It is estimated that 45 million Americans go on a diet each year and spend close to 70 billion dollars on weight loss related products. Yet, nearly two-thirds of Americans are overweight or obese. Here, Chris and Kristen breakdown how to make your New Year’s Resolutions stick and help you reach your goals. Sign Up for Our FREE 21 Day Challenge: https://ontargetliving.com/challenge/.

Why is it that some people push themselves to the ultimate extreme while others can’t handle the thought of being just slightly uncomfortable? Here, Chris Johnson invites Rob Buffington on this podcast to share his experience at the Navy Seals Hell Wee...

Here we are sharing an exclusive radio interview from K104.7 with Chris Johnson. Would you like to live better, stress less, and laugh more? Then you’ve come to the right place. Here, Chris will share the best kept secrets for living the life you deserve.

Twenty-three hundred years ago, Aristotle concluded that, more than anything else, men and women seek happiness. And even though we are surrounded by more luxuries and opportunities than ever before – we are actually less happy.

Here, Chris breaks down the secrets to getting in the best shape of your life and how to enjoy the journey to your best self!

Learn how the stories you tell yourself, can indirectly dictate your future and how to begin telling yourself a new and positive story that can lead to a better and brighter future. For more guidance on living a better story,

Here, Chris and Kristen share the HOW-TO for sustainable weight loss that sticks. For more guidance, join On Target Living’s FREE 21 Day Challenge here: https://ontargetliving.com/challenge

Here, Chris and Kristen breakdown the why behind sustainable weight loss and why losing weight and keeping it off is so hard. Once you know the why behind this billion dollar industry, the how will make much more sense. For more guidance,

We live in a world full of quick fixes, short-cuts, and convenience routes that unfortunately don’t bring us long-term results. When it comes to living your best self, it’s important to start by building your foundation from the ground up in order to create results that last. Here, Chris and Kristen dive into health hacks that may be holding you back from better health and teach you how to develop some sustainable life-long habits.

Chris and Kristen discuss how food trends are always changing from one generation to the next. They explore diets, convenience foods, eating behaviors, and where food is going in the future. http://ontargetliving.com/low-fat-butter-better/

Chris and Kristen discuss how food trends are always changing from one generation to the next. They explore diets, convenience foods, eating behaviors, and where food is going in the future. https://ontargetliving.com/low-fat-butter-better/