The Jason Wright Show

“Endurance: Shackleton’s Incredible Voyage” by Alfred Lansing:This book recounts the harrowing expedition of Sir Ernest Shackleton and his crew aboard the ship Endurance during the Antarctic exploration of 1914-1917. The expedition faced numerous challenges, including getting trapped in ice, enduring extreme weather conditions, and ultimately, a remarkable tale of survival against all odds. Shackleton’s leadership and the resilience of his crew make this a gripping account of human endurance and determination in the face of adversity. “The Boys in the Boat” by Daniel James Brown:This book tells the inspiring story of the University of Washington’s rowing team that competed in the 1936 Berlin Olympics. Set against the backdrop of the Great Depression and rising tensions in Europe, the narrative follows the journey of nine working-class boys who overcame various obstacles to achieve success on the world stage. The book captures the essence of teamwork, dedication, and the indomitable spirit of the human pursuit of excellence. “The Hero with a Thousand Faces” by Joseph Campbell:Joseph Campbell explores the concept of the hero’s journey and the universal monomyth that underlies many myths, legends, and religious stories from various cultures. Campbell outlines a hero’s common stages and challenges, suggesting that these elements reflect fundamental aspects of the human experience. The book has had a significant impact on storytelling, influencing writers, filmmakers, and scholars alike, and it provides insights into the timeless patterns found in mythology and literature. These books offer captivating narratives and insights into the human spirit, whether it be in the face of adversity, the pursuit of athletic excellence, or the exploration of universal themes in mythology.

Unveiling Your Authentic Self: A Journey through the Carl Jung Shadow, Tony Robbins’ Blueprint, and Jim Rohn’s Wisdom In the quest for personal development and goal-setting, it’s essential to embark on a journey of self-discovery. This involves peeling away the layers of societal expectations, external influences, and false self-perceptions to reveal the authentic core within. In this blog post, we’ll explore the transformative power of the Carl Jung Shadow, integrate Tony Robbins’ insights on aligning life with goals, and draw inspiration from Jim Rohn’s teachings on authentic self-improvement. Exploring the Carl Jung Shadow: Carl Jung, a renowned Swiss psychiatrist and psychoanalyst, introduced the concept of the “Shadow” as the unconscious part of the personality containing repressed weaknesses, desires, and instincts. Embracing the Shadow involves confronting and integrating these hidden aspects, leading to a more holistic self-awareness. By acknowledging and understanding our Shadow, we pave the way for setting goals that align with our genuine aspirations. Tony Robbins’ Blueprint for Life: Tony Robbins, a prominent life coach and motivational speaker, emphasizes the importance of aligning our life’s blueprint with our goals. Robbins encourages individuals to identify their core values, passions, and strengths. By crafting goals that resonate with our authentic selves, we increase motivation and foster a sense of purpose. The integration of personal values into goal-setting ensures a more meaningful and fulfilling journey towards success. Jim Rohn’s Wisdom on Authentic Self-Improvement: Jim Rohn, a celebrated entrepreneur and motivational speaker, believed that true self-improvement must be in harmony with one’s values and authentic identity. Rohn advocated for continuous personal development but stressed the significance of aligning it with our core beliefs. According to Rohn, achieving success and fulfillment requires not only setting goals but also ensuring they align with our true selves. In the pursuit of personal development and goal-setting, it’s imperative to delve into the depths of our authentic selves. The teachings of Carl Jung, Tony Robbins, and Jim Rohn offer valuable insights into this transformative journey. By embracing our Shadow, aligning our life’s blueprint with our goals, and integrating self-improvement with our values, we unlock the potential for genuine success and fulfillment. As you embark on your path of self-discovery and goal-setting, remember the wisdom of these influential thinkers and let your authentic self guide the way.

Quick, tell me the greatest predictor of how active you will be in old age. While you’re thinking about that, consider this: What’s the one measurement of your health that can tell you the chances of dying from any form of mortality? Give up? Okay. Here’s the answer. It’s this measurement referred to as Vo2 Max, and scores of people have no idea what it is, why it’s important, or how to manage it. Fortunately, you are a subscriber to the Vitruvian Letter, so you are about to answer all these questions. Get this—when looking at VO2 max in relation to all-cause mortality, we observe a clear trend. Simply elevating your VO2 max from ‘low’ (bottom 25th percentile) to ‘below average’ (25th to 50th percentile) is associated with a 50% reduction in all-cause mortality. When transitioning from ‘low’ to ‘above average’ (50th to 75th percentile), the risk reduction is closer to 70%! First, I’m gonna  give a down-and-dirty yet highly accurate definition of what Vo2 Max is. Here goes: VO2 max, or maximal oxygen uptake, is a measure of the maximum amount of oxygen a person can use during intense exercise. It reflects how efficiently your body can deliver and use oxygen when you’re working out at your highest capacity. Essentially, it gauges your cardiovascular fitness and endurance. Quick sidebar-people with low Vo2 Max did NOT do well with COVID. I don’t want to state the obvious, but of all the things you can do to protect yourself against COVID having a strong Vo2 Max ranks right at the top. If, like me, you are keenly interested in making your golden years truly golden and not just fools gold, you want to be able to be active, vibrant, and less likely to die in your senior years. Of all the things I write about, discuss on the podcast, and advise on, nothing is of greater importance for future human performance than one’s Vo2 Max. You’ve most likely seen people getting their Vo2 Max measured. This is when you see someone on a stationary bike or treadmill running or cycling with a face mask attached to a huge tube. It’s about an 8-minute session, highly uncomfortable, designed to measure your body’s ability to absorb oxygen when pushed. Why am I writing about this now? Well, it’s simple. I’m following the herd. That’s right, I’m following the big-time experts like Andrew Humberman, Peter Attia, and Rhonda Patrick. Every one of these big brains has recently had podcasts discussing the importance of Vo2 Max. Ben Greenfield is another who has spoken at length about its importance. Therefore, I thought it was time for me to jump on the train. That said, I’ve actually been measuring and managing my Vo2 Max for some time. This all started when I got my Peloton. Matt Wilpers told me during a Power Zone Max class we were going to be working on our Vo2 Max. “What’s this Vo2 Max of which you speak, Matt Wilpers?” Then I noticed on my Apple Watch there was a measurement for my Vo2 Max. Check yours. It’s there if you wear an Apple Watch. Word of warning, it’s not all that accurate. As with most wearables, it’s just an estimate based on your age, gender, weight, and activities along with your HRV and heart rate. I started paying attention, and this became my #1 measurement for determining whether or not I was in “good” or “great” shape. Look, we’re all adults here. We don’t fool with silly metrics like how much we bench or squat. That’s silly. We need to be measuring the things that truly indicate our body’s performance ability. There’s no greater one than Vo2 Max. So how do we improve our Vo2 Max? First, a funny story. My stepmother goes to physical therapy every week as part of her rehabilitation from a stroke. When she goes, my Dad walks on the treadmill. One day recently, my Dad had a neighbor on the adjacent tread. This said neighbor pissed Mr. Wright off. While he kept a nice steady walking pace, his neighbor would up their speed to an intensity that could only be described as a full sprint. Mr. Wright was certain this young lady was trying to show him up. When one of the nurses explained this lady was doing interval training, Mr. Wright wasn’t hearing it. He was certain she was trying to show how much harder she was working than him. Now, I’m not saying this young lady doesn’t make a habit of crushing the spirits of over 70-year-old men in the gym just for grins and giggles, but in this case, I’m going to give her the benefit of the doubt. Most likely, Mr. Wright’s treadmill nemesis was working on her Vo2 Max with one of the best training methods at our disposal—High-Intensity Interval Training or HIIT. A HIIT workout is anything that calls for short bursts of all-out work followed by a short recovery period—rinse and repeat. It’s highly effective as well as efficient. It’s what has made CrossFit so appealing. It’s a lot of work in a short amount of time. You’ve most likely heard of one of the most common forms of HIIT—the Tabata workout. The Tabata workout originated from a study conducted by Japanese scientist Dr. Izumi Tabata and his team in 1996. The study, conducted at the National Institute of Fitness and Sports in Tokyo, focused on comparing the effects of moderate-intensity exercise with high-intensity interval training. The specific Tabata protocol involves alternating between 20 seconds of intense exercise and 10 seconds of rest, repeated for a total of four minutes. The original research used this format and found that it produced significant improvements in both aerobic and anaerobic fitness. The Tabata workout has since gained popularity as an efficient and effective form of high-intensity interval training. For a long time, most people seemed to think this was the only way to truly work Vo2 Max. Then something changed. Well, nothing changed so much as data got noticed. If I were to ask which athletes have the highest Vo2 Max, what would you say? Boxer? Water Polo Player? Soccer Player? Curling Pro? None of these are correct (I’m shocked about Curlers). It turns out the athletes with the highest Vo2 Max are cross-country skiers. Strange, huh? After all, one thing I can all but guarantee is that the young lady taunting Mr. Wright was not a cross-country skier. This seemed crazy to me and many others upon first learning. In fact, I was just listening to Dr. Rhonda Patrick discuss Vo2 Max with Peter Attia on her podcast. When Peter started explaining to her the benefits of Zone 2 training on Vo2 Max, you could sense her skepticism. Rhonda is a fellow Peloton(er) and likes to use HIIT training as her Vo2 Max training poison. I first heard Peter do a deep dive on this in an episode of his podcast “The Drive”  with guest  Dr. Inigo San Millan. Dr. Millan gave what seems to be the perfect prescription for training for Vo2 Max. Much of his research on Zone 2 training was done looking at cross-country skiers. Okay, so before I go any further, let’s answer the question of what Zone 2 training is. While there are all sorts of ways to truly measure whether or not you are in Zone 2, the easiest is this. When you are in steady-state training (think treadmill, stationary bike) and you are working at a pace that allows you to carry on a conversation but you really don’t want to. You’re just a little breathy. This is Zone 2. What Dr. Inigo has found is that if we adhere to an 80/20 rule of Z2 to HIIT ratio, we will drastically increase our Vo2 Max health. So what does this look like from a practical standpoint? Here’s the formula I follow that I took from Dr. Inigo, which has also been adopted by Peter Attia. Do 3-4 hours of Z2 work per week. Then do one day of intense Zone 5 training. Zone 5 training—This sucks. This is awful. It’s not fun. I’m not going to sugar coat it. It’s very hard. Here’s how to execute it. It’s going almost all out but not quite( 80-90%) . Unless you’re using all sorts of cool biometric gadgetry, the best way to figure out if you’re in Zone 5 or not is whether you can go 4-5 minutes at the pace and no longer. By minute 3 you’re seriously considering quitting, but you don’t. If you finish 4-5 minutes and feel you still have some gas in the tank, then push a little harder. Eventually, you will find the sweet spot or rather bittersweet spot. The format should be done on a one-for-one basis i.e. 4 minutes on 4 minutes off. Do this cycle 4 times. WARNING: If you’ve never done this sort of training, do NOT start with 4×4. Work your way up to it. Studies have shown the needle really starts moving at about 3 minutes of steady Zone 5 work. So start slow. Try to go for 3 minutes as hard as you can hold then 3 minutes easy. Assess how you feel. Try again. Set a goal to cycle through maybe two or three times. Work your way up to 4 intervals of your Zone 5 on a one to one basis-4 minutes hard, 4 minutes easy, 4 minutes hard, 4 minutes easy. Do 4 of each. As your Vo2 Max increases so will the Watts and length of your Zone 5 output. Here’s something to remember. There is no silver bullet. There is no one size fits all, but there is one size fits a whole hell of a lot. By doing the 4 hours of Z2 and 1 session of Z5 weekly, you’re almost guaranteed to improve your Vo2 Max. Here comes the punchline for this entire article. Pay attention to your Vo2 Max. Start asking your physician and or trainer how to measure yours and improve it. Even if you never plan to hike a mountain, ride a bike again, or play tennis, you are going to need a robust Vo2 Max to live an active healthy life. If I could give you some homework, it would be to either go get your Vo2 Max measured by an expert or at least start looking at a wearable to get you some idea of where you are. It’s that important. I’ll leave you with one of Peter Attia’s best quotes on Vo2 Max. “You can’t cheat on the test.” There is NO WAY to fudge the numbers on your Vo2 Max. It is what it is and it tells a LOT about your overall health. The next thing at the top of the list is lean body mass and strength. I’ll cover that in the next issue. Keep improving your Vo2 Max always in ALL ways! The Cooper Vo2Max Test

The Magic of Thinking Big – A Paradigm Shift Towards the Extraordinary Author: David J. Schwartz “The Magic of Thinking Big” by David J. Schwartz is a timeless masterpiece that unveils the transformative power of cultivating a positive and expansive mindset. At the heart of Schwartz’s teachings is the notion of eliminating the word ‘impossible’ from our vocabulary, ushering readers into a realm where the only limits that exist are the ones we place on ourselves. One of the pivotal points in the book centers around the profound impact of banishing the notion of ‘impossible.’ Schwartz argues that limiting beliefs are often the primary obstacles standing between individuals and their dreams. By eradicating the mental barriers imposed by the concept of impossibility, one can unlock unprecedented potential and pave the way for extraordinary achievements. Schwartz encourages readers to shift their focus from the end result to the immediate steps that can be taken to overcome challenges. Rather than being overwhelmed by the enormity of a goal, he advocates breaking it down into manageable, actionable steps. This shift in perspective allows individuals to concentrate on what can be done today, fostering a sense of accomplishment and momentum. The author emphasizes that thinking big doesn’t necessarily mean fixating on monumental leaps; instead, it involves taking consistent, small steps towards progress. By concentrating on the one possible step that can be taken in the present moment, individuals can dismantle the illusion of impossibility and make tangible strides toward their objectives. Schwartz’s insights are not only motivational but also practical, providing readers with actionable strategies to reframe their thinking and adopt a more expansive mindset. The emphasis on the importance of attitude, belief, and proactive steps resonates throughout the book, offering a roadmap for those seeking to break free from self-imposed limitations. In essence, “The Magic of Thinking Big” serves as a compelling call to embrace a mindset of boundless possibilities. By removing the shackles of ‘impossible’ thinking and concentrating on the manageable steps that lead to progress, Schwartz empowers readers to embark on a journey of personal and professional growth. This book is a beacon of inspiration for anyone looking to overcome challenges, dream bigger, and turn their aspirations into reality.

First things first..as promised HERE is your link to the FREE Body Comp Handbook. This is your comprehensive guide to redefining your body’s composition. This is the EXACT protocols Dr. Gus uses for his patients in the Authentic Health Clinic in Asheville. This isn’t about losing weight. It’s about gaining control. Download the free handbook HEREFREE BODY COMP HANDBOOK E-BOOK In this episode of Authentic Health Friday on the Jason Wright Show, join Jason and Dr. Gus as they delve into the exciting launch of their new venture, Authentic Health Supplements. The discussion revolves around the company’s mission to simplify and enhance the process of incorporating precision-designed supplement protocols into daily routines. Dr. Gus, renowned for his expertise in prescribing personalized supplement regimens for optimal health, shares insights into the significance of these protocols and how Authentic Health Supplements aims to eliminate the friction often associated with their adoption. Tune in to gain valuable perspectives on health, wellness, and the innovative solutions offered by Authentic Health Supplements to promote a more accessible and tailored approach to supplementation.

In the eternal pursuit of personal growth and achievement, the debate between relying on habits versus willpower often takes center stage. The truth is, while willpower can spark change, it’s the power of habits that sustains it. And intertwined with this dynamic lies the indispensable force of having a Massive Transformative Purpose (MTP), a compass guiding our goals towards meaningful and lasting impact. The Power of Habits Willpower, akin to a finite resource, ebbs and flows. It’s the sheer determination that propels us through initial changes, urging us to hit the gym, start a project, or make healthier choices. However, sustaining these efforts solely on willpower is akin to running on an empty tank. Here’s where habits shine. Habits, once ingrained, become an autopilot for our actions. They streamline our behaviors, making desired actions second nature. Whether it’s exercising daily, writing regularly, or fostering a positive mindset, habits operate in the background, eliminating the need for constant decision-making and relying on sheer willpower. The Role of a Transformative Purpose Yet, habits alone might lack the necessary fuel for consistency and resilience. Enter the Massive Transformative Purpose—a lofty, inspiring goal that transcends personal ambitions. It’s the ‘why’ behind our actions, the lighthouse guiding us through storms when willpower dims. Having an MTP infuses our actions with purpose. It’s not merely about shedding pounds or finishing a project; it’s about contributing to something greater than oneself. Be it eradicating poverty, advancing technology, or championing education, an MTP ignites a fire within, offering a profound reason to persist even when challenges test our willpower. Overcoming the Willpower Dilemma There will be moments when willpower wanes, when distractions loom large, and motivation dwindles. Here’s where the MTP steps in as the ultimate motivator. When faced with adversity, reminding ourselves of the larger purpose rekindles the flame of determination. It helps us push past the barriers that mere willpower struggles to breach. Moreover, the synergy between habits and purpose is potent. Cultivating habits that align with our transformative purpose creates a reinforcing cycle. These habits, rooted in a deeper ‘why,’ become more than routines; they become rituals that honor our commitment to the larger cause. In essence, the power of habits in conjunction with a transformative purpose forms an unstoppable duo. Habits provide the structure, while the MTP fuels the passion and resilience needed to navigate the tumultuous journey of personal growth and achievement. Wrap Up In the journey of self-improvement, the interplay between habits, willpower, and purpose is pivotal. While willpower ignites the spark of change, it’s the cultivation of habits and the alignment with a transformative purpose that sustains the momentum. So, let habits be the silent architects of your actions, and let your MTP be the guiding star that illuminates the path, propelling you forward even when willpower falters.

Show Notes: Authentic Health Fridays Introduction: Jason Wright welcomes listeners to another episode of Authentic Health Fridays. Introduces Dr. Gus Vickery, expert in health and body composition, as today’s special guest. Understanding Healthy Habits: Dr. Vickery delves into the importance of habits for achieving optimal body composition and overall health. References Dr. BJ Fogg’s work on behavior design, highlighting the concept of “Tiny Habits” and how small changes lead to lasting results. The Science of Habit Formation: Explores the psychology behind habit formation, citing Fogg’s Behavior Model that highlights the interaction between motivation, ability, and triggers. Emphasizes the role of consistency and repetition in forming habits, drawing parallels to James Clear’s book, “Atomic Habits.” Key Strategies for Creating Healthy Habits: Discusses practical tactics outlined by James Clear, such as habit stacking, implementation intentions, and the importance of environment design. Highlights the significance of starting small and gradually building up habits over time to avoid overwhelm and sustain progress. Overcoming Challenges and Resistance: Addresses common hurdles encountered when trying to establish new habits, including lack of motivation, setbacks, and external influences. Offers insights on mindset shifts and strategies to overcome these obstacles, emphasizing self-compassion and resilience. Practical Applications and Takeaways: Provides actionable steps for listeners to implement behavioral science principles in their daily lives. Encourages experimentation and iteration to find what works best for individual preferences and lifestyles. Wraps up the episode by summarizing the key points discussed. Encourages listeners to apply the principles of behavioral science to cultivate sustainable healthy habits for long-term well-being. This episode sounds like an insightful exploration of how science can inform our habits for better health! Dr. BJ Fogg’s “Tiny Habits” and James Clear’s “Atomic Habits” offer fantastic frameworks for creating lasting changes.

Step 1- Lay a Strong Foundation and Keep it Strong You must first establish a strong foundation of health. The cornerstones of optimal health must be established and maintained to optimize physical and emotional wellbeing, build a strong immune system, and maintain a healthy body composition. What are the foundation stones of health? (This list is not exhaustive) – You must maintain an optimized nutrient status – amino acids, essential fatty acids, vitamins, minerals, other micronutrients, hydration, phytonutrients, calories (note that calories come last for adults) – You must prioritize your circadian biology (biological clock system) and get sufficient sleep – You must move your body and engage in consistent exercise (preferably strength training). – You must balance your overall stress environment so that you maintain a balanced nervous system – You must optimize your environment so that it supports your health rather than erodes it In addition, attention to the following list will fortify your foundation: – Get as much natural light as possible and spend time in nature – Charge your electromagnetic battery – grounding and reduce overall EMF exposure – Express a more comprehensive version of you – hormetic stress exposure:  heat exposure – sauna.  cold exposure.  fasting (many different types depending upon specific goals) optimize your biome – fiber and fermented foods, play in the dirt, and love on your pet Maintaining Emotional Wellbeing – Mindfulness, especially gratitude practices – Morning light exposure and increase overall natural light exposure as much as possible – Reduce screen time – Optimize your sound and lighting environment – Exercise consistently – Show yourself some love – Spend time in nature – Control your breath- proper breathing and calming breaths- more out than in – Reduce alcohol intake and don’t rely on caffeine for alertness Supplements for Emotional Wellbeing Omega-3 fatty acids. Magnesium L-Threonate. Amino acids Phospholipids – phosphatidylserine and phosphatidylcholine Adaptogens – Ashwagandha. Kava. PharmaGABA Theanine Reishi mushroom Rhodiola rosea Cordyceps Lion’s mane Taurine Creatine How to Improve and Optimize Body Composition – Follow the timing principles of eating Do not consume food or beverage calories within two to three hours of bedtime Delay calories (non-caloric beverages such as coffee are fine) for at least one hour after waking Use timed-restricted feeding and minimize snacking – try to maintain at least a 12 hour overnight fast and a 12 hour feeding window, and if possible, try to maintain a 14 or 16 hour overnight fast with a 10 or eight hour feeding window. – Create strategic calorie deficits to compensate for times that you eat more – for example, eat less than 1200 to 1500 calories four or five days of the week and eat more permissively (but don’t overdo it) two to three days of the week. If you know you’re going to a great party with a lot of good food in the evening, fast through most of that day but still consume protein earlier in the day (protein powder, essential amino acids, or food-based protein) – When it’s time to eat, prioritize protein. Increasing your protein intake reduces hunger and supports the structure and function of your body. It also helps you maintain your lean mass when you’re consuming less calories. For women, try to get at least 100 grams of protein a day, and for men, try to get at least 120 grams. Even better would be 120 to 150 grams. When you start to get hungry, first think about eating protein – Increase physical activity to increase metabolic rate, which will increase calorie flux. Move more, take walks, fidget more, stretch more. Stand instead of sit. Walk around in the evening while you’re watching a show or talking to a friend – Consistently engage in resistance training to build muscle. The more muscle you build, the more fat you lose. Also, the more muscle you build, the better your metabolic health and the lower your risk of the chronic diseases associated with aging If you are going to an event where you will consume more food, especially sugar, or you end up eating something sugary, try to perform light exercise after eating for 30 minutes which will rapidly lower blood glucose by moving it into the muscles If possible, prior to eating a larger meal, perform 2-3 minutes of more intensive exercise to deplete glycogen in your muscles- body weight squats, jumping jacks, etc. Supplements for Body Composition Multivitamin, omega 3’s, vitamin D, Magnesium, minerals Essential Amino Acids Creatine Berberine Fiber if well tolerated D-Ribose How to Optimize Immune System Function – Attend to all the foundational items discussed at the top of this outline. – Try to get more sleep if you have an increase in stress or you’ve been exposed to infectious diseases – Consistently practice breath work, which has been proven to improve immune system function – Maximize natural light exposure. – Optimize protein intake. – Consider taking additional vitamin D. – Increase your intake of phytonutrients, such as anthocyanins and polyphenols – organic coffee, green tea cacao, turmeric, leafy greens, berries, and many others Supplements to Support Immune System Function (this could be a very long list, so I’m focusing on the heavy hitters) Whole food vitamin C supplementation rather than just taking ascorbic acid Elderberry (Gaia, that’s my favorite brand) Turmeric – especially when combined with ginger and black pepper Quercetin Minerals Optimize Nitric Oxide and Glutathione availability Mushroom products Turkey tail Reishi Maitake Shiitake Chaga How do I do All of This? This may seem like a lot, but it’s actually not. The main thing is to establish the foundation. Then you pick one or two of the items on these lists that you feel like you could easily implement and start. Set reminders so you don’t forget to engage in the new habits. Just keep stacking the habits until they’re automated. The end result is that you’ll continue to experience improvements in emotional and physical wellbeing and your overall health. Regarding the supplements, there are many products that combine these different options into one formulation that’s easy to take. For most people, using a maintenance regimen of a high quality multivitamin, additional vitamin D in the winter, Omega-3 capsules, magnesium, and trace minerals is sufficient. You can then keep different options available for when you need to increase focus and alertness, calm your nervous system and improve sleep, improve your immune system, or support metabolism. If you begin to establish these habits today and slowly add others, it will not take long before you’re doing most of what is on this outline on a daily basis. Habit stacking makes this easier. For instance, if you wanted to get morning light exposure, increase your time in nature, get cold exposure, engage in a period of grounding, work on your breath, and increase overall physical activity, you could walk outside barefoot onto the ground after waking up and spend 15 minutes performing stretches or light calisthenics. You can combine that with breathwork to add in another habit. You could then walk inside and relax and enjoy coffee or however you like to spend your morning. In 15 minutes, you will have charged your electromagnetic battery, engaged in a hormetic stress exposure (if it’s cold outside), improved your circadian biology, increased time in nature, increased your metabolic rate and connective tissue health, engaged in breathwork, and balanced your nervous system. All in 15 minutes

Embracing the Present: Rediscovering Joy in the Holiday Season In the whirlwind of the modern world, the holiday season often becomes a blur of activity, obligations, and a frantic pursuit of capturing fleeting moments for our social media feeds. Yet, in the midst of this rush, the true essence of the holidays can easily be overlooked—the simple joy of being present. In a recent podcast episode, we delved into the power and beauty of embracing the present during this special time of year. It’s about stepping away from the screens, relinquishing the grip of distractions, and immersing ourselves fully in the moments that matter most. Disconnect to Reconnect Social media and digital devices have become constant companions in our lives, but their constant presence can overshadow the depth of our experiences. This holiday season, challenge yourself to disconnect from the virtual world. Set aside designated times to check emails and messages, and then deliberately unplug to savor the richness of the present moment. Engage in Meaningful Connections The heart of the holiday season lies in connections—with loved ones, friends, and the world around us. Take the time to engage in meaningful conversations, share laughter, and create memories that transcend the boundaries of a screen. Whether it’s a heartfelt conversation over a cup of cocoa or a game night with family, these moments are the threads that weave the fabric of cherished memories. Embrace Mindfulness and Gratitude Amidst the hustle and bustle, practicing mindfulness can ground us in the here and now. Take a moment each day to pause, breathe, and appreciate the beauty around you. Whether it’s the twinkling lights adorning the streets, the aroma of freshly baked cookies, or the warmth of a cozy fireplace, cultivating gratitude for these simple pleasures can amplify the joy of the season. Create Traditions and Meaningful Rituals Traditions are the cornerstone of holiday celebrations, offering a sense of continuity and connection across generations. Whether it’s baking traditional family recipes, embarking on a winter hike, or volunteering for a cause, these rituals infuse the season with depth and meaning, fostering a sense of belonging and shared history. The Gift of Presence In a world inundated with materialism, the greatest gift we can offer is our presence. Being fully present allows us to savor the warmth of the holiday spirit, to relish the laughter of loved ones, and to create lasting memories that transcend the confines of a screen. This holiday season, let’s redefine our approach. Let’s choose presence over presents, mindfulness over mindless scrolling, and genuine connections over digital distractions. By embracing the power of being present, we unlock the true magic and joy of the holidays. As we step into this season, let’s carry the intention to savor every moment, to connect deeply with those around us, and to create cherished memories that will linger in our hearts long after the decorations are put away. This year, let’s gift ourselves and others the joy of true presence. May your holidays be filled with warmth, love, and the immeasurable richness of being fully present.

“Mastering Enduro Racing: Insights from Cody Webb” In this electrifying episode of The Jason Wright Show, we delve into the world of extreme enduro racing with none other than Cody Webb, a trailblazing figure in the sport. Jason sits down with Cody, the California-born enduro racer known for his unparalleled skill, unyielding determination, and multiple championship wins across the globe. Cody Webb, born and raised in California, discovered his passion for dirt biking at an early age. His natural talent and relentless drive quickly propelled him into the competitive world of enduro racing. With an impressive career spanning years, Cody has etched his name in the annals of the sport. A dominant force in races like the AMA EnduroCross Series and international events such as the Erzberg Rodeo and Red Bull Romaniacs, Cody’s mastery over technical terrains and his ability to conquer seemingly insurmountable obstacles have earned him widespread acclaim. His grit and consistency have secured him multiple championship titles, making him a revered icon in the world of extreme enduro racing. In this high-octane episode, Jason Wright engages Cody Webb in a riveting conversation that peels back the layers of what it takes to be at the pinnacle of enduro racing. They explore Cody’s journey, from his early days navigating the rugged Californian trails to standing triumphantly atop podiums worldwide. Listeners are treated to a firsthand account of the mental and physical challenges faced by elite enduro racers. Cody shares the secrets behind his training regimen, the mental fortitude required to tackle treacherous courses, and the adrenaline-pumping moments that define his career. He provides invaluable insights into the strategic approaches he employs during races and how he maintains peak performance under extreme pressure. Moreover, the episode offers a glimpse into the ethos and mindset of a champion athlete like Cody Webb. His stories of perseverance through setbacks and the relentless pursuit of excellence serve as an inspiration to aspiring racers and enthusiasts alike. Join Jason Wright and Cody Webb on an exhilarating ride through the exhilarating world of extreme enduro racing, filled with adrenaline, triumphs, and the unwavering passion that drives these athletes to conquer the impossible.