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As you can imagine, I have been very busy preparing for the launch of Inspiring Leaders in Health & Fitness, Vol. 1. I have also prepared my new books series website, www.inspiringleaderscollective.com. I think you'll find that site much more clean and professional so if you have not checked it out yet, go take a look! I've also been creating daily content, just not on this site. What I used to call A Structured Morning Ritual (which I discussed in my last post) is now The Morning Chatroom. It has really started to grow with a community of amazing people sharing their mornings with me and joining in the daily discussion. At the bottom of this post, I will share a YouTube video I've recently created to show an example of what The Morning Chatroom is like and I also explain the purpose. You could also go right to my Facebook Page and hit the Follow button so that you get notifications when I go live next. I am live each and every Mon-Fri, 6:30-7am. Lastly, I've created a "link tree" that has all of my links (https://wlo.link/@ilc) - The Facebook Page, the YouTube Channel, Inspiringleaderscollective.com, and this site here. There is also a link to donate, which is done through PayPal, in case you'd ever like to show extra support. When the book releases, there will be promotional days where the ebook will be either free or 99 cents. Some have said they'd rather spend more money to help support. Well if you support through that link, 100% of it will go right to my Inspiring Leaders Collective business account!
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A Structured Morning Ritual (ASMR) - Come Visit Me Live for Good Vibes and a Little Inspiration1/11/2021
So, I decided to combine these ideas - create my own "commonplace book" but also live stream my morning ritual each morning. This also helps me commit to getting up a bit earlier.
If you would like to join me at 6:30 a.m. each Monday-Friday, I will be on Facebook Live through my Page (Jacob Craig or @inspiringleaderscollective). If you go to that link, you can click the "Follow" button so that you get notified by Facebook when I go live. These streams will only be about 15 minutes long and we will:
I've already done a handful of these streams and there was a lot of troubleshooting at first but now that I have the schedule down and the streaming program working, it should be smooth sailing from here. So come meet up with me - 6:30 a.m. Monday-Friday! See you there! :) Portrait Artist: Natalya Kopylova About, Workout/Exercise 3-minute Read Kelly Starrett is an athlete, physical therapist, and (above everything else) strength and conditioning coach who focuses on movement. He has worked with several national and international teams including the Buffalo Bills, New York Giants, Golden State Warriors, New Zealand All Blacks, Toronto Blue Jays, and a variety of sports organizations like the NBA, MLB, NFL, NHL, and international Rugby as well as multiple (if not all) branches of the military. Kelly also coaches top-performing athletes one-on-one at his gym, San Francisco CrossFit, where he focuses less on volume and power and more on form and function being the keys to performance. Kelly states that there are three categories or ways to train:
The reason for having these categories are to know when you should be working on which area and to be aware of all the areas of strength training so that you can be a better athlete all-around.1 He gives the general public advice on strength training and ways to improve outside the gym through mobility exercises which he provides in his New York Times and Wall Street Journal bestselling book, Becoming a Supple Leopard, and his online coaching program, The Ready State. Kelly is popularly known for teaching people to use tools like foam rollers and lacrosse balls to increase mobility in joints and to downregulate and he suggests doing this for about 10 minutes each day outside the gym. Kelly has many other accomplishments worth mentioning, including:
Impactful Tips & Quotes
Resources1. Alpha Brew Podcast - "Ep. 2 - Kelly Starrett"
2. Ever Forward Radio - "Ep. 242: How to Best Recover From Injuries and Training for the Infinite Game with Kelly Starrett" 3. Becoming a Supple Leopard, p. 59 4. Becoming a Supple Leopard, p. 96 5. Becoming a Supple Leopard, p. 126-`128 6. Becoming a Supple Leopard, p. 132 7. Below the Line Podcast - "Ep. 22: Kelly Starrett - Foundational Thinking" Portrait Artist: Natalya Kopylova About, Food/Nutrition 3-minute Read Dr. Cate is a board-certified physician who worked as a family physician all over the United States for over 20 years. She also worked with the Los Angeles Lakers to create a nutrition plan that helped players be less susceptible to injuries and allowed them to recover faster. Currently, she works as a consultant for a company in Florida (ABC Fine Wines & Spirits), helping to improve the health of their 1500 employees through one-on-one consultations. Dr. Cate has written multiple books but her most well-known is Deep Nutrition. She covers many different topics in this book but the most prominent are:
“Meat on the bone” means that when we consume meat, we should be including everything that comes along with it. Most of the meat you find in the grocery store is stripped of the skin, fat, cartilage, and bones even though all of those things give us nutrients that our bodies need. Dr. Cate warns that the more you cook meat, the less nutrients remain, especially when it comes to steak - she advises trying to work your way down to eating steak medium-rare or even rare.1 She also states that the bones can be used to create something she calls “a missing food group,” bone stock.2 The other groups are more self-explanatory. She suggests eating organ meats 1-3 times per week,3 eating probiotic-rich foods like kimchi and sauerkraut once a day,4 and having a salad with four cups of fresh vegetables of four different colors, four days a week.5 Dr. Cate’s other books include Food Rules and The Fatburn Fix and she also shares articles on her website, DrCate.com. Through her job, her books and website, and the work she does to spread the word through interviews and health documentaries, she is doing all she can to help as many people as possible with improving their overall health. Impactful Tips & Quotes
Resources1. Deep Nutrition, p. 244
2. Deep Nutrition, p. 303 3. Deep Nutrition, p. 405 4. Ben Greenfield Fitness Podcast: "4 Ways To Eat Yourself Beautiful: Meat On The Bone, Fermented & Sprouted Foods, Organ Meats, Deep Nutrition & More With Dr. Cate Shanahan" 5. Ben Greenfield Fitness Podcast: "4 Ways To Eat Yourself Beautiful: Meat On The Bone, Fermented & Sprouted Foods, Organ Meats, Deep Nutrition & More With Dr. Cate Shanahan" 6. The Fatburn Fix, p. 333 7. Deep Nutrition, p. 21 8. Deep Nutrition, p. 118 9. Deep Nutrition, p. 298 10. The Fatburn Fix, p. 216 Portrait Artist: Natalya Kopylova About, Food/Nutrition, Motivation, Workout/Exercise 3-minute Read Mike Matthews is a virtual fitness coach and bestselling author of several books. His flagship books and programs are Bigger Leaner Stronger (or ’BLS’) for men and Thinner Leaner Stronger (or ‘TLS’) for women. To explain the purpose of these books and his mission as a coach, he states, “I’m Mike and I believe that every person can achieve the body of their dreams. My mission is to give everyone that opportunity by providing time-proven, evidence-based advice on how to build muscle, lose fat, and get and stay healthy.”1 He also has a popular podcast, Muscle for Life, and is the founder and CEO of his supplement company, Legion Athletics. Mike works to give the coaching advice that he wished he had when he started working towards his health and fitness goals. He also backs up all of his advice with scientific reasoning. For instance, in BLS and TLS, he cites over 500 different resources that are mainly scientific articles. For Mike’s advice on weightlifting, he mainly focuses on progressive overload. This term is used to express that you are loading your muscles enough when you work out that you consistently see progress in reps and weight you’re adding to the bar. He also focuses on “The Big Three” lifts: the barbell squat, barbell deadlift, and barbell bench press and working in the 4-6 rep range (with 1-2 left in the tank) for those lifts and in the 8-12 rep range for most other exercises. For his advice on nutrition, his main focus is on your caloric intake: making sure you are in a caloric surplus when you are trying to bulk up and in a caloric deficit when you are trying to cut weight. He also states that you cannot ignore the quality of food you eat and suggests eating 1-2 servings of fruit and 2-3 servings (cups) of fibrous vegetables each day.2 Mike does a great job at breaking everything down so that anyone could get started on one of his programs. His programs vary between 3-5 workout sessions each week to accommodate those who cannot find time to go to the gym every day. He also has workbooks that go along with the BLS and TLS programs, more advanced books to follow, and even a cookbook, The Shredded Chef. Last but definitely not least, The Little Black Book of Workout Motivation is a book that he wrote to give advice on motivation and success to assist you further in making goals for yourself and crushing them. As you can see, Mike has been creating great content for a while and he continues to do so. Impactful Tips & Quotes
Resources1. Bigger Leaner Stronger, p. 31
2. Bigger Leaner Stronger, p. 206 3. Bigger Leaner Stronger, p. 38 4. Bigger Leaner Stronger, p. 102 5. Bigger Leaner Stronger, p. 163 6. Bigger Leaner Stronger, p. 70 7. Bigger Leaner Stronger, p. 216 8. Muscle For Life - "Ru Anderson on How to Master Your Habits" Portrait Artist: Natalya Kopylova About, Food/Nutrition, Workout/Exercise 3-minute Read Ben has so many titles, both current and former, that if I tried to list them out, I know I would miss a few. Today, mainly he is a coach to high-performing CEOs and athletes, CEO of his own supplement company, Kion, a top-rated blogger and podcaster through Ben Greenfield Fitness, and a world-renowned speaker on health, fitness, and productivity. To explain some of his past work, he has written over a dozen books on all different subjects from his experiences of being a personal trainer, bodybuilder, and top-performing triathlete. During a live conference he spoke at for Mindvalley Talks, Ben stated that his main goal through his work is to, “empower people to live a more adventurous, joyful, and fulfilling life.”1 He strives to give people quality advice on performing their best, whether it is in the gym or in the office, while maintaining a full and happy life. Many know Ben as a “biohacker” because he talks of improvements you can get by means of things like saunas, cold thermogenesis, and stem cells. Ben has also been a strong advocate of being on a high-fat diet, or at least saving the most of your carbohydrates for the end of the day. Outside of an increase in performance and just anecdotally feeling better, Ben states that a high-fat diets also improve metabolic efficiency and flexibility2 as well as recovery3 and reduced risk of diseases like type 2 diabetes and even cancer.4 Some of Ben’s highest-praised and most recent books include Beyond Training and Boundless. His past books speak more to specific topics like bodybuilding or triathlete training while these books speak more to a general audience who wants to improve their lives and increase longevity. Impactful Tips & Quotes
Resources1. Mindvalley Talks: "Can You Hack Your Biological Age? - Ben Greenfield"
2. Beyond Training: p. 318-319 3. BenGreenfieldFitness.com Article: "Rewriting the Fat Burning Textbook - Part 1: Why You've Been Lied to About Carbs And How To Turn Yourself Into A Fat Burning Machine" 4. BenGreenfieldFitness.com Article: "10 Ways To Do A Low Carbohydrate Diet The Right Way" 5. Beyond Training: p. 207 6. The Mindbodygreen Podcast : "Ben Greenfield, Professional Biohacker, On Daily Hacks Everyone Can Try" 7. Beyond Training: p. 115 8. Beyond Training: p. 127 I wanted to break up the content and do something different so here it is!!
Here is a special interview with an old friend of mine, Dell, who was diagnosed with Type 1 diabetes about a year ago. In this discussion, we mainly talk about the misconceptions that people have about diabetes but you also get to see how this has affected his outlook on things, how it affects his daily life, the equipment he uses to track his blood sugar levels, and we also learn why it's so important to specify between Type 1 and Type 2 Diabetes. Dell has been sharing great content on Facebook so I wanted to talk to him to get more information and to help him inform a larger audience. This discussion is not only valuable for individuals who just want to learn more on the topic but also coaches who work with clients daily so they know what people with diabetes deal with regularly. In the interview, he also mentions the Juvenile Diabetes Research Foundation (JDRF), a great organization working on research to discover the causes of Type 1 Diabetes as well as assisting those with the disease. If you would like to go check them out or go donate, you can do that either by going to Dell's donation page or by going to their website by clicking these links: Anyways, I hope that you all enjoy the interview! Comments, likes, and shares on the video go a long way so please and thank you. I appreciate all of you. If you would like to subscribe to my blog and receive two free PDF guides (Your Guide to Nutrition & Fitness and Your Guide on How to Get & Stay Inspired), go to my Contact Page now and simply provide your email! You will also get news about my upcoming book, news on the website, and updated when I have new posts. Portrait Artist: Natalya Kopylova About, Food/Nutrition 3-minute Read Dr. Steven Gundry has an incredible story of how he made the switch from being a talented heart surgeon to becoming a best-selling author and one of today’s well-known nutrition experts. Gundry graduated cum laude at Yale University in the early 1970s and has been heavily involved in medicine (mainly in the fields of cardiology and immunology) ever since. As a cardiac surgeon, he patented multiple tools still used in heart surgery and was known for keeping hearts beating for extensive periods outside the body. In the early 2000s, Dr. Gundry had a patient who he calls “Big Ed” that threw a curveball in his career path. Big Ed was a special case who had seen multiple doctors about his clogged arteries and had been continuously told that nothing can be done to help him. After Dr. Gundry had said the same thing, Big Ed explained that he lost forty-five pounds in the past six months and had been taking a number of supplements. Gundry congratulated him on the weight loss and said something along the lines of, “Good for you, but that isn’t going to help your heart.” Big Ed insisted that a new video be taken of his heart and Dr. Gundry was astounded to find that half of Ed’s artery troubles had been wiped away! Thanks to this moment, Dr. Gundry started helping people that he would perform surgeries on to then adjust their diets and start taking supplements so they never had to have the same operation again. He also stated that he had performed multiple surgeries on the same patient several times. In one instance, he operated on someone NINE times. About a year after meeting Big Ed and when Dr. Gundry realized his methods were working, he decided he should be helping people before they ever need surgery so he started his own restorative medicine practice at the International Heart and Lung Institute in Palm Springs, California.1 From there, Gundry started to study his own patients more enough to write multiple books. His first book, Dr. Gundry’s Diet Evolution, was published in 2009. It focuses on weight loss and shows his root principles. His following book is what really sparked his popularity – The Plant Paradox. In both of these books, Dr. Gundry shows his interest in longevity by helping us achieve “dying young at a ripe old age” through adopting a healthy, sustainable diet that eliminates processed foods and strengthens our guts. Most recently, he released a new book, The Longevity Paradox. Other than reading his books, you can also visit his website at gundrymd.com, watch videos from him on his YouTube channel, or listen to him on The Doctor Gundry Podcast or on one of his dozens of podcast interviews. Impactful Tips & QuotesHere are some of the tips and quotes from Dr. Gundry that I’ve found most valuable:
Resources1. Muscle Intelligence Podcast: Dr. Steven Gundry, Rethinking Everything You Knew About a "Healthy Diet."
2. Dr. Gundry's Diet Evolution - p. 131 3. Dr. Gundry's Diet Evolution - p. 24 4. Dr. Gundry's Diet Evolution - p. 47 5. Dr. Gundry's Diet Evolution - p. 132 6. The Plant Paradox - p. 113-114 7. The Plant Paradox - p. 275 Note: I've removed this guide. My new freebie for signing up is my Top 5 resources from each expert I've studied. My book, Inspiring Leaders in Health & Fitness and this Top 5's resource is far more valuable than my guides. If would like this free guide, I can send it to you directly if you email me requesting it at jake@inspiringleaderscollective.com. From here on, any new subscribers will receive both Your Guide to Nutrition & Fitness as well as my brand new guide - Your Guide on How to Get & Stay Inspired! I split these up since I figure some of you are here for the nutrition/fitness tips, some just like the motivation, and some want both!
Whether you’re looking for a little bit of motivation, unsure what areas in your lifestyle you need to improve most, or if you are just starting your self-improvement journey, this guide will be a great help to you.
If you are a subscriber, I would greatly appreciate any feedback you have on this guide. Did you find it helpful? Is there additional information that you wish would be included? The good, the bad, the ugly, I want to hear it all. I plan to update this document periodically as I learn new information and gather feedback. You can either email me at twelvepathsnews@gmail.com or comment on this post! Portrait Artist: Natalya Kopylova About, Food/Nutrition, Workout/Exercise 3-minute Read Shawn Stevenson is a general fitness and nutrition expert who has influenced hundreds of thousands over the past 10+ years through his book, Sleep Smarter, his fitness program, The Fat Loss Code, as well as his insanely popular podcast, The Model Health Show. It all started when Shawn was in high school. Shawn was on-track to be a star athlete but this came to a quick halt when he broke his hip while simply running a 200m time trial in practice. He dealt with constant pain and four years later was diagnosed with a degenerative bone disease and degenerative disc disease. When he got this diagnosis, he recalls asking his doctor, “Does this have anything to do with what I am eating.” His doctor looked at him like he was crazy and replied, “This has nothing to do with what you’re eating. Just carry on as you are because this is something that just happens. I’m sorry that this happened to you but it’s just something you’re going to have to deal with; this is incurable.” For the following two years, he followed the doctor’s orders of remaining inactive and using medications for his pain. This, along with what he called his “TUF” (Typical University Food) diet, he gained over 40 pounds and wasn’t seeing his situation getting any better. Eventually, Shawn said, “Enough is enough,” and decided to take matters into his own hands. He started small: working out on the exercise bike, changing his eating habits, and sleeping better. After six weeks, he lost 20 pounds and within nine months, he reversed the damage done to his bones, healed his ruptured discs, and amazed his doctors that weren’t able to make progress by consultations, medications, and surgeries.1 After taking these steps to get his health on track, Shawn kept on improving what he calls, “the three pillars of health that changed everything for me: right nutrition, right exercise, and right sleep.”2 He changed his college courses to learn as much on health as he could, got certified as a strength and conditioning coach, and started assisting students and professors at his university.3 Soon enough, Shawn started to realize his passion for helping others through podcasting, writing, and speaking at events. He also realized after years working with clients one-on-one, how many people needed help with their sleep more than anything so he put his best efforts into his book, Sleep Smarter, which was published in 2016. Nowadays, the heart of Shawn's content is found at www.TheModelHealthShow.com, where you will find blog posts, upcoming speaking events, podcast episode information, as well as information on Sleep Smarter, The Fat Loss Code, and his upcoming book, Eat Smarter scheduled for release at the very end of 2020. Shawn's content has a strong focus on how our hormones are influenced by our fitness, nutrition, and sleep habits and how they effect our overall health. Impactful Tips & QuotesHere are just some of the tips and quotes from Shawn Stevenson that I've found most valuable:
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