Episode 100. Wow. In this episode of The Vitality System Podcast, we reflect on the 10 biggest lessons that 2025—and 100 episodes—taught us about growth, health, work, and life. These aren’t recycled quotes or surface-level takeaways. They’re lived lessons. Earned through consistency, setbacks, curiosity, and staying in the game when it would’ve been easier to quit. From why showing up matters more than talent, to the danger of over-optimizing your life, to why the basics will always win, this episode is a grounded, honest look at what actually creates momentum. If you’re closing out the year reflective, a little tired, but still hopeful about what’s next, this one’s for you. A conversation about consistency, intention, and building a future you can be proud of. Cheers to 100 more episodes!

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.

Welcome to the final Vitality Recap of 2025, edition 18. In this episode, we close the year with clarity and intention by highlighting three simple but powerful practices to guide you into the new year. We kick things off with a journaling experiment built around one question. Then, we share one of my favorite daily tools to anchor your day in presence, perspective, and purpose. We wrap up with a reminder that progress isn’t about giant leaps; it’s about single steps taken consistently. As 2026 approaches, this is your invitation to stop chasing perfection and start building momentum. Reflection. Intention. Action. That’s what this episode is all about. Your future is built in repetitions, not resolutions.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.

In this episode, we’ll explore how three simple techniques—physiological sighs, 4–7–8 breathing, and box breathing—can lower stress, improve recovery, and sharpen your mental focus. We’ll cover when to use each one, how they work, and why they matter, especially during high-stress moments or the chaos of the holidays. You’ll also get real-world tips on how to build these into your daily life, without adding extra tasks to your plate. This episode is about proven physiology and practical applications that help you regulate your nervous system and show up with more presence and control. Breathwork might be the most powerful recovery tool you’re not using. Your breath is a lever for calm, clarity, and composure. And it’s always with you, no gear, no app, no cost required. Let’s put it to work.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.

In this 15th edition of The Core Four Quickfire, we walk through four quick but powerful habits to help you stay healthy and grounded, without adding stress. In under 10 minutes, you’ll learn why post-meal walks boost digestion and mood, how simply changing food order can lower blood sugar, and how a 60-second breath practice can shift your nervous system out of fight-or-flight. We’ll also talk about reflection, because this time of year is the perfect opportunity to pause, look back, and move forward with more clarity. Whether you’re traveling, hosting, or just trying to stay on track, this episode will give you a simple playbook to protect your energy and enjoy the season more fully. Press play, take a breath, and let’s dive in.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.

In this episode, we cut through the noise and highlight six everyday foods worth building into your routine. These aren’t trendy superfoods for the algorithm. They’re research-backed staples that check three key boxes: taste, versatility, and impact. We explore avocados for heart and gut health, blueberries for brain power, spinach as a nutrient workhorse, almonds for metabolic health, flaxseeds for fiber and omega-3s, and eggs—nature’s multivitamin. No rigid rules. No fear-based nutrition talk. Just helpful tools to support your metabolism, energy, brain function, and long-term health. Healthy eating doesn’t have to be complicated. It just has to be consistent. Tune in to get inspired and walk away with a few new ideas for your next grocery list.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.

In this episode, we explore heat, cold, and contrast as tools to improve mood, metabolism, sleep, and stress recovery. You’ll learn how your body is an adaptation machine, and temperature is one of the fastest ways to influence how it functions. We also cover how your internal thermostat works, why AVAs in your hands and face are key to regulating heat, and what the science says about cold exposure and sauna use. From practical protocols to performance insights, we break down exactly how to leverage temperature for health without going overboard. Whether you’re curious about cold plunges or want to know why sauna might be the best passive cardio there is, this episode will give you the tools, timing, and context to get started. Let’s dive in.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.

In the 17th edition of The Vitality Recap, we cover three big topics: the 100 Rep Challenge, insights from the Eudēmonia Summit, and a mindset shift around chasing results versus living the lifestyle that sustains them. You’ll hear about the 100-rep challenge that can spark more movement, boost energy, and fight the sitting slump. Then we talk Eudēmonia, a gathering of 5,000 health explorers, experts, and innovators pushing the future of wellness forward. The tech was impressive, but the conversations and curiosity were even better. Finally, we unpack how short-term challenges don’t always create long-term health. Habits do. So this month, we ask better questions and start small shifts that build momentum. Dive in and learn!

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.

This episode is your holiday survival guide. 25 holiday habits to help you stay healthy and happy without skipping the good stuff. From post-meal walks and sleep strategies to micro-workouts, smart hydration, and setting boundaries around food and alcohol, we’re covering it all. These tools are quick, evidence-backed, and built to fit real life. Just simple ways to support your energy, digestion, sleep, and sanity during a season that’s often overwhelming. Take what serves you, leave what doesn’t, and remember: you don’t need to choose between joy and health. Let’s do both.

Follow "The Vitality System" on Instagram @thevitalitysystem and visit thevitalitysystem.co to join our newsletter for more insights.