Most people think it’s the big, flashy changes that transform your health and energy. But in today’s episode, I’m sharing something different: nine small habits that truly move the needle—the habits that create real momentum in your life, your work, and your mindset. No hacks. No gimmicks. Just simple, doable habits you can start stacking today. We’ll talk about morning movement, evening wind-downs, journaling, hydration, breathing, and more. The things that make showing up for yourself not just possible, but sustainable over the long haul. Because at the end of the day, success isn’t about perfection. It’s about consistency. So tune in. Pick one habit. Start there. Stack the wins.

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In this 11th edition of The Core Four Quickfire, we’re breaking down powerful, bite-sized strategies across movement, nutrition, recovery, and lifestyle—all in under 10 minutes. From the hidden benefits of outdoor movement and why sunlight matters to the truth about nuts (and how to pick the right ones), this episode gives you tools to move, eat, and live better. You’ll also learn the CO₂ Tolerance Test—a simple at-home check-in for your stress capacity—and how to reframe your mindset so you can go further by focusing on systems over outcomes. If you’re looking to upgrade your health without overcomplicating things, this episode is packed with science-backed tips and real-world takeaways to help you move with more intention, fuel your body smarter, recover deeper, and build a more resilient lifestyle. Tune in and stack the small wins—because those are the ones that last.

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In this episode, we break down the game-changing science of epigenetics—and how your behavior and environment influence your genetic expression more than you think. We cover the four key health domains—movement, nutrition, recovery, and lifestyle—and how each one sends signals to your DNA. Learn how regular workouts, nutrient-dense foods, better sleep, and a resilient mindset can activate protective genes, suppress harmful ones, and support long-term health and performance. Tune in to find out how your daily actions shape your biology—and how to turn your habits into genetic superpowers.

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