Know Your Physio

High performers often excel in their careers but struggle silently with emotional regulation, strained relationships, and a constant feeling of disconnection. In this episode, neuro-emotional intelligence expert Leila Entezam breaks down why these patterns are so common—and what to do about them.From misunderstood communication styles to the hidden costs of efficiency, Leila shares powerful insights from her work with elite performers, along with practical tools to build emotional mastery without sacrificing ambition. Topics include imposter syndrome, attachment patterns, self-awareness, and redefining balance.Whether you’ve been called a narcissist, feel stuck in surface-level relationships, or just want to deepen your inner work, this conversation will shift your perspective and challenge how you define peak performance.🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808[00:05:49] High performers' unique challenges.[00:09:14] High performer's definition of balance.[00:12:24] Balancing work and relationships.[00:17:32] Self-awareness in relationships.[00:22:38] Reintegration after high performance isolation.[00:25:15] Emotional threat and relationships.[00:27:21] High performers and narcissism.[00:38:25] Self-awareness through the SETUP tool.[00:45:11] Somatic awareness in high performance.[00:49:24] Community as a performance enhancer.[00:56:17] Removing toxic relationships.[00:58:16] Relief through high performance.[01:04:46] Responsibility with freedom.Links Mentioned:The Heart of Peak Performance: Emotional Mastery for High Performing MenHigh Performers Self AssessmentSupport the show

In Part 2 of this powerful conversation, we continue the journey beyond quitting Adderall to unlocking true high performance through deep physiological awareness. I sit down with Carlos and Miguel Bertonatti to unpack the essential metrics of health—VO₂ max, HRV, and body composition—and how mastering these can transform the way you recover, perform, and live.We explore why most high performers are stuck in chronic stress without realizing it, how proper sleep can become your greatest biohack, and how breathwork is the secret weapon to regulate your nervous system anytime, anywhere. This episode dives into the science of stress adaptation, the role of muscle as the "organ of longevity," and simple, actionable strategies to regain control over your biology.If you're serious about optimizing your mind, body, and performance without gimmicks—this is your roadmap. Tune in to learn how real resilience is built from the inside out.🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Visit KYP Blog:https://knowyourphysio.org/learnTopics:[00:02:24] Overtraining in competitive athletes.[00:05:35] Sleep fitness.[00:08:44] HRV and its significance.[00:12:24] HRV and stress adaptability.[00:14:14] Subjective nature of HRV.[00:15:55] Breath work for stress regulation.[00:19:40] Biological age and wellness insights.[00:24:28] Peak performance through stress management.[00:26:06] Muscle mass and longevity.[00:30:40] Blue blocking glasses effectiveness.[00:32:50] Human connection in health.[00:35:32] Accountability in personal growth.Support the show

Quitting Adderall was the hardest thing I’ve ever done—and one of the most transformational. In this episode, I open up like never before about my journey from being a highly medicated, underweight teen with low self-worth to becoming a high-performance health coach grounded in neuroscience, data, and deep empathy. We talk about the emotional and physiological toll of stimulants, and how I began to rebuild my brain and body from the inside out through exercise, sleep, nutrition, and self-awareness.Joined by Carlos and Miguel Bertonatti on Beyond Biohacking Brothers, we dive deep into the three most important health metrics I believe everyone should track for longevity and performance: VO₂ max, heart rate variability (HRV), and body composition. I explain how these markers work together, why most people are too stressed to truly optimize them, and how sleep is the real secret weapon for recovery and high performance.This conversation isn’t just about quitting Adderall—it’s about becoming your own Chief Medical Officer and learning how to feel again. Whether you're struggling with ADHD, burnout, or just trying to reconnect with your physiology in a world that constantly pulls you away from it, this episode will show you what’s possible when you stop numbing and start listening.🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Visit KYP Blog:https://knowyourphysio.org/learnTopics:[00:00:00] Quitting Adderall and its impact.[00:03:34] Adderall and childhood struggles.[00:08:00] Overcoming gym intimidation.[00:11:02] Overcoming academic challenges and identity.[00:12:58] Aligning inner and outer worlds.[00:19:05] Lifestyle medicine and disease prevention.[00:21:20] High performers and lifestyle intervention.[00:25:24] Human KPIs for longevity.[00:25:56] Body composition metrics for longevity.[00:29:10] Sleep as a health calibrator.Support the show

In this episode, I sit down with Steven Villagomez, a clinically trained exercise physiologist and one of the most grounded, data-driven health professionals I know. We unpack the real foundations of health—sleep, nervous system regulation, and metabolic recovery—and why none of your efforts in diet, fitness, or supplementation will work without getting these right first. Steven breaks down how simple tools like mouth taping, air quality, and HRV-based coaching can shift everything from glucose regulation to mental clarity.We also dive deep into the current conversation around testosterone, the FDA’s quiet reversal on long-standing TRT fears, and how most men are overlooking the root cause: lifestyle stress. Steven explains how regulating SHBG, improving recovery scores, and leveraging hormetic stressors like cold exposure and breathwork can dramatically increase natural testosterone levels—no prescriptions needed. This is a masterclass on what real health optimization looks like when you combine evidence-based practice with lived experience.Most importantly, we explore the mission behind the Make America Healthy Again movement and why it’s time to reclaim our agency from a system driven by pharmaceutical profits. Steven and I talk about the urgent need for preventive care, functional diagnostics, and coaching that connects the dots—because health doesn’t come from symptom management; it comes from understanding your body, asking better questions, and showing up with intention.🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Visit KYP Blog:https://knowyourphysio.org/learnTimestamps:[00:00:39] Importance of sleep for recovery.[00:05:21] Exercise physiology and its misconceptions.[00:08:35] Specialized generalists in health.[00:12:25] Make America Healthy Again.[00:17:14] Treating the patient, not symptoms.[00:20:57] Building trust with clients.[00:25:40] Testosterone FDA black box warning.[00:31:29] Testosterone and stress regulation.[00:35:08] Importance of sleep for health.[00:40:56] Message over money.Support the show

Hello and welcome back to the Know Your Physio podcast! This is a truly special one – episode 134 comes to you straight from the vibrant floors of the first-ever Health Optimization Summit held in the USA, right in Austin, Texas. It was an incredible gathering of brilliant minds, and instead of our usual format, I grabbed my mic for some run-and-gun style interviews to capture the potent insights being shared amidst the amazing energy of the summit.In this compilation episode, you'll get rapid-fire wisdom from some absolute titans in the health, performance, and longevity space. Get ready for quick, impactful conversations with renowned figures like Chris Williamson, Ben Greenfield, and Patrick McKeown, alongside experts diving deep into hormone health, longevity strategies, cutting-edge skincare, and so much more. We cover everything from the nuances of breathing physiology and testosterone optimization to mindset hacks and the importance of community.Bringing this episode together was an exhilarating experience, and I'm thrilled to share this diverse collection of cutting-edge ideas directly with you. It's a unique chance to hear directly from multiple leaders pushing the boundaries of human potential, all packed into one dynamic episode. Tune in to get inspired and learn actionable strategies from the very forefront of the health optimization movement!🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Visit KYP Blog:https://knowyourphysio.org/learnTimestamps:[00:03:01] Why ask better questions?[00:04:39] Choosing the right partner.[00:09:40] Breathing and oxygen delivery.[00:13:47] Longevity and chronic disease prevention.[00:15:02] Testosterone decline in men.[00:19:10] Free testosterone and SHBG.[00:22:36] Endocrine-disrupting chemicals and testosterone.[00:26:01] Air and water purification methods.[00:29:04] Longevity and skin communication.[00:35:41] Health empowerment through menopause.[00:38:10] Heavy weights for health benefits.Support the show

I spent a decade convinced I had a "broken brain," relying on the highest dose of Adderall just to get by. But what if the biggest struggle of your life becomes your greatest strength? In this special episode, originally recorded during my conversation with Adam Metwally on his podcast 'That One Time,' I'm sharing that very personal story. I recount the 10 years on medication (from age 8 to 18), the anxiety, the feeling of being disconnected, and the pivotal moment I discovered neuroplasticity – the key that unlocked incredible academic success and helped me get off meds for good.Together with Adam, I break down the 4 Pillars that were foundational to my transformation: Sleep, Nutrition, Movement, and Mind. You'll hear the specific, actionable strategies I personally used – like optimizing light exposure for circadian rhythm, managing core body temperature for deep sleep, fueling my brain with targeted nutrition (and avoiding common pitfalls like processed foods and potential heavy metals), harnessing progressive overload training for mental resilience, and implementing powerful time and attention management techniques that allowed me to thrive without medication.Ultimately, I learned to reframe that challenging decade not as a curse, but as the "best thing that ever happened" because it led me to dedicate my life to this work. This conversation goes beyond just my story; it’s about turning struggle into strength and reclaiming your power through understanding your own biology. If you're looking to enhance focus naturally, navigate the complexities of ADHD or stimulant medication, or optimize your cognitive performance by mastering the fundamentals, I encourage you to listen to this deep dive recorded on 'That One Time with Adam Metwally'.🎯 Apply for Health Optimization Coaching🔗 https://coaching.knowyourphysio.org/video1729359042808Visit KYP Blog:https://knowyourphysio.org/learnTIMESTAMPS:00:00 From Adderall to Empowerment11:20 The Four Pillars of Health17:12 Mapping an Ideal Week for Focus20:03 The Science of Sleep and Dopamine Sensitization39:37 The Role of Supplements in Sleep Management44:13 Nutrition Strategies for ADHD56:11 Heavy Metals and Their Impact on Health01:06:40 Exercise and ADHD: Finding the Right Routine01:10:45 Mental Health: The Final Pillar01:11:40 The Interplay of Nutrition, Sleep, and Recovery01:15:31 Mastering Attention Management01:21:32 The Power of Planning and Time Management01:24:01 Transforming Perceptions of ADD01:29:23 The Journey to Self-Actualization01:32:18 Exploring Natural Solutions for Focus01:39:29 Finding Meaning in Life Through AuthenticitySupport the show

Dive deep into the groundbreaking intersection of diabetes management and athletic performance with Phil Southerland, CEO and Co-Founder of Team Novo Nordisk, the world's first all-diabetes professional cycling team, and President of the Team Type 1 Foundation. In this powerful episode of "Know Your Physio," we explore Phil's incredible journey from a young man diagnosed with type 1 diabetes to a global advocate and elite athlete.Discover the intricate science behind insulin, glucose, and ketone metabolism, and learn how to optimize these pathways for better diabetes control. Phil shares his personal experiences with exogenous ketones and discusses cutting-edge treatments like SGLT2 inhibitors. We also delve into the latest research on pre-exercise food ingestion and reactive hypoglycemia, providing practical strategies for managing blood sugar during physical activity.Phil's innovative approach to diabetes and exercise, particularly through cycling, offers life-changing insights for anyone looking to improve their health. We discuss his global mission to educate and empower the 1.2 billion people living with diabetes, and his collaborations with the United Nations and Novo Nordisk.Hear inspiring stories from Team Novo Nordisk's races and learn how they are redefining what’s possible with diabetes. Whether you're a healthcare professional, a person with diabetes, or a fitness enthusiast, this episode delivers crucial information and motivation.Links Mentioned in Today’s Episode:Super SapiensTeam Type 1Not Dead Yet: My Race Against DiseaseGary Hall Junior Olympic SwimmerBioStrapBook: The Joy Of MovementPhil on TwitterPhil on LinkedInSupport the show

In this solo episode, I’m diving deep into one of my favorite metabolic hacks: the humble postprandial stroll. As a physiologist and health coach, I’ve seen firsthand how this 10-15 minute habit can outsize its effort—slashing blood sugar spikes, turbocharging GLUT4 transporters, and unlocking the soleus muscle’s “secret” glucose-burning superpowers. With metabolic chaos everywhere, I’ll break down why moving after meals isn’t just about steps—it’s about reclaiming energy, mood, and longevity through a lens of modern physiology.I’ll geek out on studies to show why timing your walk matters more than duration, how calf raises can save the day when you’re stuck at a desk, and why chewing your food like an Ayurvedic pro pairs perfectly with post-meal movement. Spoiler: Big Pharma’s GLP-1 agonists? We can boost those naturally. I’ll also share why dinner timing + a stroll might be your sleep’s new best friend, and how skipping this habit keeps you on the blood sugar rollercoaster. This episode is for anyone tired of post-meal slumps, brain fog, or fearing carbs. I’m handing you the science to transform walking (or calf raises!) into a “micro-dose” of metabolic magic. Whether you’re optimizing for performance, longevity, or just want to feel lighter after meals, let’s make postprandial strolls your non-negotiable. Ready to move with your metabolism—not against it? Let’s stroll.Looking to discover your science and optimize your life?APPLY FOR HEALTH OPTIMIZATION COACHINGhttps://coaching.knowyourphysio.org/Episode Overview: Health, Longevity, and High Performance. [00:00:11]Benefits of Postprandial Strolls. [00:02:12]Key Definitions: Postprandial Metabolism. [00:02:34]Key Definitions: Blood Glucose and Insulin. [00:03:27]Key Definitions: GLUT4 Transporters. [00:04:07]Key Definitions: GLP-1. [00:05:01]Key Definitions: Soleus Muscle. [00:05:55]Influence on Digestion and Gut Health. [00:07:33]Benefits of Calf Raises. [00:10:04]Energy, Mood, and Longevity Benefits. [00:10:58]Actionable Steps and Tips. [00:16:00]Conclusion. [00:16:33]Listen to Weight Management and Obesity Medication Podcast EpisodeImportant Links:Chen et al. (2022): Interrupting Prolonged Sitting with Intermittent Walking Increases Postprandial Gut Hormone ResponsesHamilton et al. (2022) A potent physiological method to magnify and sustain soleus oxidative metabolism improves glucose and lipid regulationEngeroff et al. (2023): After Dinner Rest a While, After Supper Walk a Mile?Lipp et al. (2000): Effects of postprandial walking on delayed gastric emptying and intragastric meal distribution in longstanding diabeticsSupport the show

In this inspiring episode, I’m joined by psychotherapist-turned-performance coach, Vin Infante. Having seamlessly blended therapy, coaching, and mentorship into a singular, powerful methodology, Vin is on a mission to elevate mental health, personal growth, and high performance to new heights. His journey is a remarkable story of resilience, starting with overcoming intense childhood bullying and culminating in an innovative practice that merges depth work with actionable strategies for lasting transformation.My conversation with Vin delves into the origins of his unique hybrid approach, weaving together the introspective clarity of therapy with the dynamic challenges of coaching and the wisdom-sharing essence of mentorship. Vin shares how he discovered a path that not only addresses the roots of pain and trauma but also energizes clients to set compelling goals and uphold the standards needed to achieve them. We explore his personal evolution, from facing fear and self-doubt to establishing himself as a trusted advisor for executives and high performers who crave deeper fulfillment alongside professional success.This episode is an illuminating look at the importance of taking ownership of one’s own narrative. Vin’s insights on mastering identity, setting boundaries, and building a clear sense of purpose. Whether you’re a budding entrepreneur, an established leader, or someone eager to accelerate personal growth, Vin’s perspective offers a refreshing roadmap to nurturing mental well-being and realizing your fullest potential. Tune in and discover what it takes to consciously create a life you truly love.Struggles with bullying and isolation [00:03:42] Gaming as a social connection [00:14:27]  Embracing self-identity for happiness [00:22:32] Five aspects of mastery [00:29:27] Good advice from friends [00:37:55] Embracing hardship for growth [00:44:35] Therapy versus coaching effectiveness [00:55:15] Purpose beyond personal success [01:05:32] Support the show

In this immersive solo episode, I’m thrilled to explore the transformative potential of breathwork for performance, mental clarity, and a more fulfilling life. Drawing on my background as a physiologist and neuroscientist, I reveal why simple changes in your breathing can shift the balance between sympathetic and parasympathetic activity—ultimately refining your body’s response to stress, digestion, and sleep. By honing these natural rhythms, we can create lasting benefits with minimal effort.Throughout our journey, you’ll discover the 44-Second Breathwork Trifecta—my go-to toolkit for upgrading your mealtime mindfulness, conquering stressful moments, and preparing your mind and body for deep, restorative rest. We delve into the surprising science behind heart rate variability, the powerful 4-7-8 breathing method, and practical tips for ensuring that every breath truly counts. Whether you’re at the dinner table, in a high-stakes meeting, or winding down at night, these techniques offer an instant reset for your nervous system.This episode is a must-listen for anyone seeking a quick and effective way to optimize daily life through mindful breathing. From enhancing digestion and curbing emotional cravings to boosting focus and reclaiming peaceful sleep, you’ll learn how to leverage these easy, evidence-based strategies any time you need them most. Tune in to experience a new level of vitality—one breath at a time.Looking to discover your science and optimize your life?APPLY FOR HEALTH OPTIMIZATION COACHINGhttps://coaching.knowyourphysio.org/Importance of applied breathwork 00:00:10Mindful eating and breathwork 00:06:32Applied breathwork for better sleep 00:10:09Breathing techniques for relaxation 00:14:31Visit KYP Blog:https://knowyourphysio.org/learnImportant Links:Dr. Andrew Weil’s 4-7-8 Tutorial Breath: The New Science of a Lost Art by James Nestor PubMed Article on Heart Rate VariabilityValidation Study of a Commercial Wearable Device to Automatically Detect and Estimate SleepSupport the show