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Learn. Apply. Thrive
Here you’ll find:
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Research reviews that translate science into simple takeaways.
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Client success stories that show what’s possible.
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Recipes and cooking videos you can use right away.
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Lifestyle reflections on health, mindset, and building a quiet life.
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Nobody’s Normal: Lessons for World Mental Health Day
Today is World Mental Health Day. This day is set aside not just to raise awareness of mental illness, but to remind us of something...
MB
Oct 102 min read
What a Whiteboard Can Teach Us About Mastery
Here’s me with the whiteboard my clients and I use for Saturday 7 AM workouts. Since January, we’ve written down about 20 sessions. We...
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Oct 82 min read
Muscle, Menopause, and Marketing
Aging isn’t gentle. Even those who train consistently for decades eventually see a decline in muscle and strength. That’s the nature of...
MB
Sep 244 min read
Small Exercise Doses, Big Mental Health Gains
We’ve known for years that exercise is medicine—not just for the body, but for the mind. New research confirms what I’ve seen again and...
MB
Sep 242 min read
Coffee and Health: What the Research Really Says
Jerry Seinfeld once joked, “We want to do a lot of stuff; we’re not in great shape. We didn’t get a good night’s sleep. We’re a little...
MB
Sep 172 min read
From Beer Tents to Breakthroughs: Brody’s Iowa State Fair Transformation
For many Iowans, the State Fair is a highlight of the summer—a place where traditions meet indulgence. Food on a stick. Beer tents and...
MB
Aug 195 min read
Your Brain on a (Phone) Vacation
Ever wonder what really happens to your brain when you take a break from your phone? Scroll through social media and you’ll find plenty...
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Aug 133 min read
Kaylen’s 8-Year Journey: Strength, Simplicity, and the Long Game
In 2017, Kaylen Henry was in the middle of training for powerlifting. She loved chasing strength numbers, but there was a nagging feeling...
MB
Aug 125 min read
Is Stress Sabotaging Your Healthy Eating?
If you’ve ever felt like stress hijacks your best intentions, you’re not alone.We all know fruits and vegetables can lower our risk of...
MB
Jul 312 min read
Should You Worry About Nitrates and Nitrites?
You’ve probably noticed more packaged meats advertising “Now Nitrite-Free!” But why does this matter? And what’s the difference between...
MB
Jul 162 min read
How Exercise Improves Fat Quality
Most people set out to exercise because they want to lose fat. Maybe that’s why you’re here, reading this right now. I understand—fat...
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Jul 123 min read
🥣 Why Protein at Breakfast Might Be More Important Than You Think
June 4, 2025 – Research Review Protein is the darling of the nutrition world for good reason. Whether you're chasing gains in the gym,...
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Jun 42 min read
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May 300 min read
Carbs vs. Fat: Which Helps You Build More Muscle?
A new study compares energy surpluses from peanuts vs. carbs—so, which packs on more lean mass? If you’ve ever tried to gain muscle,...
MB
May 282 min read
Milkshakes, Shame, and Your Heart
Many of us still sort foods into rigid categories: good vs. bad, clean vs. dirty, healthy vs. junk. But this moral labeling of food can...
MB
May 152 min read
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