Essentials: The Science of Gratitude & How to Build a Gratitude Practice

In this episode, I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain how neurons control mus...

31 Touko 20212h

This episode I describe the science of fat loss, including how fat is mobilized and oxidized (burned) and how to increase fat burning by leveraging the nervous system. Most people don't realize it, bu...

24 Touko 20211h 49min

This episode I discuss the science and practice of learning physical skills: what it involves at a biological level, and what to focus on during skill learning at each stage to maximize learning speed...

17 Touko 20211h 47min

This episode I explain the science of heating and cooling the body, a process called thermoregulation-- and how to apply that knowledge to significantly improve physical performance. I describe the th...

10 Touko 20211h 20min

This episode I describe the biology of two essential hormones we all make: cortisol and adrenaline (also called epinephrine). Cortisol and adrenaline powerfully regulate our levels of energy, focus an...

3 Touko 20211h 42min

This episode discusses metabolism and how our thyroid hormone and growth hormone control our metabolism. I also clarify that metabolism isn't just about burning energy, it’s about converting energy fr...

26 Huhti 20211h 46min

This episode I discuss how hormones from our gut, liver, pancreas and brain control our appetite--and the specific tools we can use to adjust those hormones in order to achieve specific goals. I expla...

19 Huhti 20211h 39min

In this episode, I discuss testosterone and estrogen hormones and how they impact the brain, body, and behavior after puberty. I also discuss how various behaviors such as exercise (resistance and end...

12 Huhti 20211h 58min