myHealthSciences Weekly: Recent Episodes
Brandon Zerbe
I help people like you transform to a proactive lifestyle that prevents chronic disease and fosters revitalization. I do this by covering weekly topics on fitness, nutrition, sleep, cognition, finance, and minimalism. Through these six pillars you can develop healthy habits that are sustainable, efficient, and effective. With the result being a healthier and happier you.
What is the Fasting Mimicking Diet? Is its extreme caloric restriction healthy? And how has reviewing the scientific literature flipped my thoughts on doing it again? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
What are they? Do they actually work? And how much weight could you lose following them? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
What causes poor ankle and foot posture? Can corrective exercises fix it? And what exercises can you do to prevent issues like these? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
What is the carnivore diet? How does it work? And why do I avoid it? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
What’s the optimal breakfast? How do I plan lunches for nutrient density? And what does a full day of eating look like? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
What causes poor hip and back posture? Can corrective exercises fix it? And what exercises can you do to prevent issues like mine? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
Why are current BMI recommendations unsatisfactory? What is the optimal BMI? And are there better metrics to reach these goals? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
What causes poor upper body posture? Can a corrective exercise routine fix it? And what exercises can you do to prevent issues like mine? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
Why are we losing our vision to myopia? Can our vision impairments be reversed? And what lifestyle routines promote optimal eye health? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
What is the optimal intake of berries? What makes them so healthy? And can you eat too many? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
Why’d I get an Oura Ring? How accurate are the metrics it tracks? And how has it affected my sleep quality? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
I’m going to walk you through these five questions today so you can understand key decision-making principles. That way you won’t fall into the same traps I did. Let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
What amount of exercise is optimal? How have my thoughts shifted? And are you even close to the new recommendation? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
Now four months into the program, and I haven’t missed a single run. What’s the program been like? Am I making any progress? And will I ever break my dad’s 5k PR? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
I went from beat down and injured to running 1,000 miles injury-free. I wasn’t sure this was possible. I felt defeated last summer after hamstring and groin injuries halted my training. Shin splints didn’t help. This year I feel completely different. I’ve run 1,000 miles injury-free and today I’ll tell you how I’m doing it. Let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
My resting heart rate has dropped nearly 10 beats per minute in 9 months. It’s plummeting. At this pace, it’ll be at zero in a few years. It appears I’m dying. Can resting heart rate predict life expectancy? What’s been causing mine to drop so rapidly? And what is an optimal beat rate? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
How humans eat today is incomparable to the diets of our ancestors. It’s astonishing. We weren’t designed to consume hyperpalatable foods. Our meals didn’t terminate after ten minutes. And the variety was limited. Here I’m going to detail how humans are designed to eat so you can transform your eating habits. Let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
Today we have an opportunity unlike any other in history to eat the healthiest, most robust, nutrient-dense diet ever. The variety of whole foods available is unprecedented. Nutrition research is the most advanced. And yet we can’t help but get fatter and sicker by eating ourselves to illness. Here I’m going to detail why we can’t stop eating. Let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
I simplified my closet. Gone was my reputation at work for bright collars. But what also fleeted was the cognitive, financial, and time-consuming costs. It was unbelievably easy. Here I’ll tell you why we should all consider simplification. Let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
I went from gaining 30% per year on my investments to losing $75,000 in 6 months. It wasn't easy. I've invested every paycheck into the stock market for months, yet my net worth is somehow lower now than it was a year ago. What's happening? Why is the market tanking? And what strategies am I following to counter it? Well, let's get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
I bought a rower at the beginning of the year as a substitute for my running sessions when it was too snowy out. Now I use it every week. I love it. And I wonder if everyone should be rowing. How do I use it? What's so great about rowing? And how has it reduced my risk for injury? Well, let's get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
Even the healthiest restaurants fail to meet national nutrition guidelines. Their secrets drive up palatability while reducing food costs and consumer health. I still can't believe more people don't know about this. What are their secrets? How are they impacting your health? And what should you do about it? Well, let's get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
My sleep quality was awful, and I didn't even realize it. It took me years of behavioral and environmental tweaks to fix it. Now I sleep like a baby. One that doesn't wake up at night. Or cry or poop their pants. Today I'm going to walk you through all those tweaks. I'm going to detail my sleep hygiene, so you don't have to waste years tweaking yours. So, let's get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
In one month, I memorized all 197 countries on earth using three simple tactics. On average, I practiced for ten minutes a day. It started out because it was fun. I then realized it provided context to world events. And now, I realize I'm building my cognitive reserve. So, what is cognitive reserve? Are there better activities for cognitive development? And what three tactics did I use to enhance learning efficiency? Well, let's get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
There are three things I do before every run to optimize performance. They take fifteen minutes total. And are meant to prevent injury, improve performance, and reinforce technique. Today, I’m taking you along my pre-run routine. The proven routine that makes you faster than your brother. Let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
What are the key elements for nutrient diverse smoothies? How do I make my breakfast smoothie? And what metrics are useful when analyzing a smoothie’s nutrient content? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
What are the 5 training zones? How is my training programmed? And why is each zone important for performance and longevity? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
This year, I’ve spent most of March researching proper run programming and progression. I’ve planned out a year of running all based on VDOT values to correct my previous mistakes. So, what is VDOT? How can you determine your value? And how have I used this to schedule a year’s worth of runs? Well, let’s get into it!
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I look forward to sharing my journey to healthier and happier!
-Brandon Zerbe
Disclaimers: I'm not a doctor, medical or financial professional. Just a dude posting videos on the internet. Please consult a professional before starting any program or new habit. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death.
I went from being lost to still lost after four months of reflection. I had published a YouTube video, podcast episode, and email newsletter every week for a year. I had spent 20 hours a week on myHealthSciences. That was on top of my full-time job and robust health routines. I gained knowledge and skills in the process. But my audience size and engagement didn't budge. It didn't bother me but eventually I stopped posting. I wouldn't even consider it burnout. Just confusion. A loss of purpose. One week off turned into a four-month hiatus. I reflected. Is this how I want to spend my weekends? Am I benefiting from this? Is this helping others? If not, what could I be doing instead?
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I look forward to creating and sharing high-quality, trusted content that'll help you become healthier and happier!
-Brandon Zerbe
Disclaimers: Brandon Zerbe is not a doctor, medical or financial professional. Always consult a professional before starting any program. Use of this information is strictly at your own risk. Brandon Zerbe will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this recording including but not limited to economic loss, injury, illness or death.
How do these self-massage tools work? What benefits do they actually provide? If they are beneficial, when should you use them? And is the only thing stopping me from being on the pro tour, a little chest massage after a bad sand wedge shot? Well, let’s get into it!
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I look forward to creating and sharing high-quality, trusted content that'll help you become healthier and happier!
-Brandon Zerbe
Disclaimers: Brandon Zerbe is not a doctor, medical or financial professional. Always consult a professional before starting any program. Use of this information is strictly at your own risk. Brandon Zerbe will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this recording including but not limited to economic loss, injury, illness or death.
Strong core muscles help stabilize the trunk and unload lumbar spine stress. This not only helps prevent lower back pain which is the number one cause of disability for people under 45 but it can help improve posture and physical performance. But what muscles are in the core? What exercises does the science show best target and activate these muscles? And which exercises do doctors of physical therapy recommend most? Well, let’s get into it!
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-Brandon Zerbe
Disclaimers: Brandon Zerbe is not a doctor, medical or financial professional. Always consult a professional before starting any program. Use of this information is strictly at your own risk. Brandon Zerbe will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this recording including but not limited to economic loss, injury, illness or death.
And although I've detailed the 7-step plan I used to get here, today I'm going to detail exactly how that plan has played out including all my investments. All of this to show what's possible with a plan... consistency... discipline... not paying for Starbucks coffee... only wearing a single pair of jeans... and not impressing my female dates with my 10-year-old Nikes... But hey, these were the second most memorable Nike Olympic sneakers of all time! Cut me some slack. Anyways, let's get into it!
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After seeing this list, it made me wonder, what are the healthiest foods? If we were to gauge the healthiness of foods based on their protective effects against chronic disease, their nutrition label, and their complete nutrient profile, what foods groups would rise to the top? And what food groups should be our top sources of calories? Well, let’s get into it!
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But no matter your reason, does regular napping have evidence-based benefits? What is the optimal nap duration and time of day? And why don’t I nap? Well, let’s get into it!
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So today I’m going to take a little different approach to the post and detail five of the most important perspectives I’ve acquired over three decades on this earth. That’s 30 years! Because I’m 30! And hopefully shed some light on what I’ve learned and what’s allowed me to be so happy. Besides the fact that it’s my birthday and I’m 30! Let’s get into it!
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So, does eating organic have any benefits? Is its nutritional quality the same as conventional foods? Do the miniscule amounts of pesticides not matter at all? And are there even potential downsides of eating organic that you want to avoid? Let’s get into it!
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Dopamine is this hormone that produces pleasure often from addictive or unhealthy behaviors, or does it? If dopamine isn’t the pleasure hormone it’s advertised to be, what is its purpose? How is it so easily abused and is there a way we can utilize our dopamine system to drive sustained positive mood and productive motivation? Well, let’s get into it!
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What did I do wrong? Although most people think stretching and appropriate footwear are the key to injury prevention, do they even matter? And how can we reduce the risk of running injuries based on the scientific evidence? Well, let’s get into it!
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What benefits do exposure to nature have on stress levels, immune health, and our cognitive state? If the benefits are really derived from the environment, what mechanisms are involved? What’s the optimal dosage or time in nature needed to reap these benefits and will I show you my secret source for this elixir of life? Well, if I did, I wouldn’t want tens of my followers all flocking there at once, it getting overcrowded, the town having the close it down, and me never being able to hike there again. So maybe I won’t. Or maybe I will, we’ll see. Let’s get into it!
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Many sources are now indicating that high inflation is likely to persist for a while [5]. What this means is that everything is pricier and will cost more money. So, how can we afford the price increases? Is there a way to beat inflation? And if you’re only getting the standard 3% yearly raise, are you technically not getting any raise once accounting for inflation? Well, let’s get into it!
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How long or short should your fasting window be? And does it matter what part of the day your fasting vs feeding window is in? What about the caloric distribution within that range? What is the optimal guideline and how has my meal timing changed over the past year and a half? Well, let’s get into it!
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Sure, I've heard all the advertised benefits of blue blockers for sleep, eye fatigue, and macular health but what does the research show? Should you wear blue light blockers every night before bed to improve sleep quality? And even if you should, what's my gold standard alternative that's kept me from making the purchase? Let's get into it!
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What biomarkers, like blood pressure or blood sugar are most important? And even if you happen to know the correct biomarkers for health, what are the optimal values? I thought 120/80 blood pressure was optimal but from all the research I could find, it wasn’t. And the American Heart Association’s website or my doctor never informed me of this. It’s why I dove into the research and am detailing the optimal biomarkers for health. Let’s get into it!
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The algorithms driving social media apps. How do these algorithms work? Why do we love them so much? How do they slowly extort our health, happiness, motivation, and productivity? And is there anything we can do to stop them? I don’t think I really know… but let’s get into it.
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Today, I'm going to detail the recipe I've found to be the most healthy, diverse, and enjoyable meal that I eat for dinner more than anything else. Mango Lentil Dal. Let's get into it!
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You realize the handful of chocolate chips turned into a bag of chocolate chips and the regret sets in. You feel ashamed by your indulgence and almost hopeless about losing willpower like that. You say to yourself, what the heck? I already screwed up my dietary promise to myself, let's get another bag and start episode two! But wait, what? Why are you now compounding your problem's effects? Shouldn't you be doing the exact opposite? What the heck is the what the heck effect and how can I stop myself from these guilty binges? Well, let's get into it!
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What exact purpose does the macronutrient protein serve? What are the best sources of protein and how much should we be consuming? What is the optimal protein intake for optimal health and optimal performance? And is there a need for additional protein powder and if so, what's best? Well, let the no-subscriber-growth bedroom-bound free evidence-based non-sponsored YouTuber tell you about it! let's get into it!
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Traditionally, the 4% rule has been the basis for many retirement calculations but in 2021 with interest rates near zero, inflation spiking, and bonds producing little-to-no return, is this rule now too risky? What is the 4% rule and how much money do I need to retire? And what organic plant-based meal did I have for dinner last night that my 4% rule needs to account for? Well, let’s get into it!
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While all the environmental and behavioral strategies I usually discuss are great at reducing your sleep onset latency, or time to fall asleep, sometimes it’s just not enough. Sometimes I still struggle to fall asleep within 10-15 minutes which is the average time it takes for someone to fall asleep. And the top reasons people struggle to fall asleep once they’re in bed is worry and stress, or inner chatter. So, today I’m going to detail three strategies you can use to fall asleep once you’re already in bed. Let’s get into it!
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I'm going to detail the four training runs I perform for optimal health. And whether you're training for a 5k race, or improving your endurance for sports, or just running to enhance your overall health, these four runs will do just that. And even if you're not a runner, you can apply the framework of these four runs to your favorite aerobic activity like cycling, rowing, or swimming. So, let's get into it!
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Instead of making recommendations more palatable to the public, shouldn’t we just provide the most optimal guidelines available? Shouldn’t the information distributed align best with the scientific evidence? And shouldn’t we let the public decide for themselves how much they want to comply with the ideal recommendations for ideal benefits rather than a moderate version with moderate results? Let’s get into!
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We already have proven strategies to prevent Alzheimer's in nearly 100% of the population. Those same strategies have been proven to reverse cognitive impairment in nearly all cases. And those same strategies are currently being put to the test to reverse Alzheimer's disease. Let's get into it!
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Is gluten a problem? Who do we know for a fact shouldn’t be consuming gluten? And if you think you’re sensitive to gluten, should you cut back or, plot twist… double down? Well, I have lots of great info today so let’s get into it!
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⭐️⭐️⭐️⭐️⭐️
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-Brandon Zerbe
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Its purchasing decisions where I’ve found a minimalistic perspective to be particularly useful. When is it worth buying something and paying extra for added features? What is cool and will I still think it’s cool tomorrow? And what frameworks do I use to make purchasing decisions? Well, today I’m going to detail three minimalist perspectives I use to make purchases I don’t regret. Let’s get into it!
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⭐️⭐️⭐️⭐️⭐️
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I finally had to cover what cryptocurrency is, my thoughts on the space, whether it’s worth investing in, and detail all the cryptocurrency trades I’ve ever made. So, let’s get into it!
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I'm going to detail what on a nutrition label warrants our attention and what can be ignored. Then I'm going to quiz you at the end with a few label examples to see if you can read a nutrition label like a dietician. So, let's get into it!
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Are there any deficiencies we commonly see that could hurt our sleep and be improved with supplementation? Could extra doses of melatonin, magnesium, and tryptophan which are important for sleep, improve our sleep quality? And what about some of the new and trendy supplements like CBD, L-Theanine, and Valerian Root? It's made me wonder... are there any sleep supplements worth taking?
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-Brandon Zerbe
Disclaimers: Brandon Zerbe is not a doctor, medical or financial professional. Always consult a professional before starting any program. Use of this information is strictly at your own risk. Brandon Zerbe will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this recording including but not limited to economic loss, injury, illness or death.
I'm going to briefly overview the most common postural issues we see with desk workers and I'm going to provide you with a daily 10–15-minute posture routine you can perform to correct and prevent these issues. Let's get into it!
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-Brandon Zerbe
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I'm detailing why I've never consumed alcohol, what is moderate alcohol consumption, how does it affect not only our health but our happiness, and what it's like living alcohol-free in a world that can revolve around drinking. We have a lot to cover. Let's get into it!
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-Brandon Zerbe
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A few months ago, I outlined The Perfect Breakfast which is a fantastic way to start your day with whole grains, fruits, nuts, seeds, and spices. And not only was the blueberry oatmeal dish I outlined delicious, but in case you didn't enjoy it, I also put out a recent post on how you can start enjoying these healthy whole foods too. So, this week I'm covering the next meal of the day. Lunch. And there's a lot I'm going to cover in this post as lunch is a terrific opportunity to load up on veggies, beans, and other food groups to ensure we meet the optimal micro and macro nutrients for the day. And I have some unique tips you won't want to miss. So, let's get into it!
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-Brandon Zerbe
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As I sit here debt-free today, I still remember the long arduous road that got me here. I remember checking in with my doctor for depression as my life seemed hopeless. I remember crying in bed wishing I could fast forward my life to a spot where debt didn't exist. But this journey forced me to become financially literate. It forced me to become financially responsible. And it forced me to create excellent financial habits that not only led me to pay off $150,000 of debt but is now leading me to create long term wealth. And today, I'm going to detail how I paid off all that debt in less than 10 years. Let's get into it!
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Whether it's a morning routine, bedtime routine, or meal prep routine, I think the routines we build play a significant role in our health and happiness. But I've recently discovered something that I now believe should be incorporated into everyone's morning routine. Something that kickstarts our day into peak alertness, clarity, and energy. And something that will downregulate our body at nighttime for optimal sleep. And it's not only free but accessible to everyone. Let me introduce you to... the morning walk.
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-Brandon Zerbe
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Why is it that healthy people enjoy healthy foods more than the average American? Why is it that so many people seem to be nearly addicted to these highly processed foods? And how can you not only like healthy food, but make healthy food taste better? Even vegetables… Let’s get into it!
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-Brandon Zerbe
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I always used to think that sauna users were just lazy gym goers who didn’t feel like lifting weights or crushing cardio. Instead, they’d rather sit down in a nice warm and cozy sauna, and pretend like they’re losing weight… which obviously would be gained back with the next bottle of water consumed. But, after spending a week going through much of the scientific literature and attending four sauna sessions, my perspective has done a 180. Can sauna usage be used for lifespan extension? Disease prevention? And improved immunity? And if so, what are the appropriate parameters for optimal sauna usage? Well, I got the answers.
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-Brandon Zerbe
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We should all be getting 8 hours of sleep, right? Kind of, sort of, yea that’s mostly right depending on your age. It’s a rule of thumb we all understand. So, if I go to bed at 11pm and wake up at 7am then I’ve hit my 8-hour sleep goal, right? Wrong. Today I’m going to explain sleep efficiency, why you’re likely calculating your sleep duration wrong, and why you may need to spend more time in bed.
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-Brandon Zerbe
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I couldn’t help but think about how many people may be squandering thousands of dollars over their lifetime. And so, what else could I do but podcast about it? So today I’m going to detail how I made my 403b investment choices and why I think it’s going to save me $100,000 more than my financial advisor’s recommendation.
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-Brandon Zerbe
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The consumption of moderate amounts of coffee increase energy availability, energy expenditure, physical performance, motor performance, cognitive performance, alertness, wakefulness, and focus all while decreasing physical fatigue, mental fatigue, and risk of dementia, type 2 diabetes, cardiovascular disease, and mortality. And yet, I’ve never once consumed a cup of coffee. And it’s made me wonder, have I made the right decision? Am I missing out on America’s healthiest beverage? And should I start consuming coffee? Well, I did a lot of digging and uncovered a lot of interesting stuff. Let’s get into it!
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Last week I detailed 3 Steps To Build A Habit Today. These 60-second steps are quite effective at starting and maintaining a new habit for a week, a month, or even a year. But what is it that really makes these habits stick? What allows some people to perform these habits every day without even thinking about it? What is it that makes these habits into permanent lifestyle changes? Well, I did some more research and here are the two most important steps I’ve found in making a habit last forever. Till death do us part.
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Habit formation is extremely difficult. A lot of times, people will attempt to start a new habit while they're highly motivated. They use that motivation to start a habit like working out but it slowly fades after a couple days. They then rely on willpower alone to power through their workout sessions for a few more days or even weeks. But that too fades. So, here are the three steps I've found to be most important in starting and maintaining a new habit today.
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There's this calmness I experience that I can only describe as serenity. It's an untroubled, unstressed, unworried state. It's a feeling of gratefulness and optimism. Gratefulness for the family that raised me. Gratefulness for the position I'm in. Gratefulness for the opportunity to experience this peace. And optimism that there's still so much more left of it in my life. But it's this calmness, this peacefulness, this serenity that can be increasingly hard to find in the world today. And I think it's one of the more important concepts worth fostering and protecting.
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I began to wonder how much the average American spends in a year. I mean with the average American owing around $7,000 in credit card debt and tens of thousands of dollars in student and auto loan debt, you'd think the average American wouldn't be spending much to pay back these debts. Right? That makes sense? Well, what do I know, let's have a look.
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What the heck is optimal sleep posture and how can you achieve the perfect spinal alignment to prevent disease, death, and disability all while fostering abundant health and wellness? I decided to research everything I could about proper sleep posture and its effects on our overall health and happiness. So, here’s what I found out.
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We’ve made it to the final post in the series of what I learned in the emergency room. First, I discussed how nutritionally poor the food is in hospitals. Second, I talked about how misdiagnoses can happen and how you can prevent them. And third, today, I’m going to cover three more essential topics in health and wellness, and how they were affected by my emergency room visit: Sleep, Physical Activity, and Finances.
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Last week I detailed how I rushed to the emergency room needing help because of severe pain in my left abdomen. Initially, I was diagnosed with gas and constipation but was skeptical of this diagnosis. After a second set of x-rays and a second opinion, they finally diagnosed my issue correctly. Let's talk about misdiagnoses, what you can do to prevent them, and how someone as healthy as me got a kidney stone.
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In great pain and extreme annoyance, I rushed to the emergency room needing help. My stay there was for over 24 hours before they finally diagnosed my issue correctly. But during those 24 hours, I started to realize the many competing priorities hospitals had, other than my health and recovery. Let’s talk about hospital food and nutrition.
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