How to Sustain Excellence Over Time

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I speak with leaders all the time, that's part of what I do for a full-time living. Almost universally, the ones who are sustaining excellence over time have a dedicated practice of exercising almost daily, if not every single day. And you meet your body where it's at, where you're at. You don't have to go and do like some hardcore stuff right out of the gate if you haven't worked out in years or ever. Start with walking 20 minutes a day, every day, briskly, walking quickly. It can be powerful. Even from there, lean into it. We see that in muscle loss in people as we age, it's very important to pick

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You can’t heal a body you hate. We only get one body. It’s all we have. If it stops working or is working poorly, that affects all other elements of our lives. It’s worth it to make this our top priority.
We’re looking for optimal, not average. If you’re listening to this podcast, you probably do not want to be average. And when it comes to the most important thing in your life (your body), I would hope that you don’t want that to be average. To be an effective leader for others, our body needs to be in optimal shape.
Cut these 5 foods:
- Gluten-containing grains
- Industrial seed oils
- Added sugar,
- Conventional dairy
- Alcohol
After over a decade as a functional medicine expert, Dr. Cole discerned that shame can cause gut inflammation and sabotage wellness through what he’s named “Shameflammation.” When you send signals to your brain that you are overwhelmed, overworked, or overtired, your body reacts. Shameflammation can be the cause of chronic health conditions such as autoimmune disorders, depression, and more.
Chronic stress is the ultimate junk food."
Too much sugar has consequences beyond the waistline.
Functional medicine is informed consent.
75% of your immune system is in your gut.
Get back on track. Days are long, years are short.
Testosterone Replacement Therapy? Work with a doctor, get labs, and choose to use based on what your doctor and your labs say.
"Use meals as a medicine and a meditation."
- "Ask yourself... Does this food love me back?"