REST | EAT | MOVE

This episode of Rest, Eat, Move explores what it really takes to age well, blending personal stories with practical health strategies. The hosts highlight how longevity isn’t just about lifespan, but quality of life—emphasizing the critical roles of sleep, stress management, strength training, and daily movement. They challenge the modern obsession with supplements and shortcuts, instead reinforcing that consistent habits like proper rest, real food, mobility, and a positive mindset are the true drivers of vibrant aging. Ultimately, the conversation centers on closing the “aging gap” and building a lifestyle that supports energy, independence, and resilience well into later years.#HealthyLiving#LongevityTips#WellnessPodcast#MindBodyHealth#AgingWellhttps://ontargetliving.com

In this episode, former Michigan State quarterback Bill Burke reflects on his playing career under Nick Saban and the transition from athlete to personal development coach, introducing his concept of “identity inflation.” He explains how unseen identity ceilings limit performance and outlines five internal battles—belonging, vision, courage, discipline, and resilience—that shape success in sports, business, and life. Through stories (including competing against Tom Brady), Burke emphasizes that language, mindset, and small daily habits drive long-term breakthroughs, helping individuals and organizations unlock higher performance by redefining how they see themselves.#Mindset#PersonalDevelopment#HighPerformance#SelfGrowth#Leadershiphttps://ontargetliving.com/?srsltid=AfmBOopI_-ywvl5z6gMxZiAoedbGxJkwot2GmopOXcJZIeaRtRL6164w

In this episode of Rest, Eat, Move, Jill returns as a guest to expand on her previous conversation, diving into why physical therapy isn’t just for injury recovery—but a critical tool for prevention, performance, and long-term health optimization. She highlights that over 60% of people who could benefit from physical therapy never receive it, often due to gaps in the healthcare system and lack of proactive evaluation. The discussion explores how posture, movement patterns, sleep, nutrition, and mindset all influence pain, inflammation, and recovery. Together, they challenge traditional healthcare models, emphasizing patient advocacy, holistic care, and outcome-based treatment over insurance-driven decisions—reframing physical therapy as a key component of a high-performing lifestyle, not just a reactive solution.#physicaltherapy #healthoptimization #injuryprevention #mobilitymatters #longevityhealth

In this episode, Matt explores the powerful concept of human capacity—our ability to do more, have more, and give more by expanding the mental, physical, and emotional resources we bring to life and work. Drawing from the first chapter of the book Capacity, the conversation challenges the modern belief that productivity comes from doing more with less. Instead, it reveals how distractions, declining health, and rising demands are shrinking our capacity to perform. Through stories, real-world examples, and practical insights, the episode highlights why health, energy, focus, and growth mindset are the true foundations of sustainable success, leadership, and personal fulfillment.#HumanCapacity#PeakPerformance#LeadershipDevelopment#EnergyManagement#GrowthMindset

The podcast discusses how hormones function as a complex “orchestra” within the endocrine system, regulating processes like metabolism, sleep, mood, digestion, and reproduction. The speakers emphasize that chronic stress is the primary driver of hormonal imbalance today. While the body is designed to handle short bursts of stress, constant stress keeps hormones like cortisol elevated, which suppresses growth and sex hormones such as testosterone and disrupts overall balance. This can lead to symptoms like poor sleep, fatigue, weight gain, inflammation, and chronic disease. They caution against relying solely on hormone replacement therapy or trendy treatments without addressing root causes, noting that hormones are interconnected and influenced by factors like cholesterol, gut health, and lifestyle. Instead, they stress foundational habits—managing stress through rest and recovery, improving nutrition and gut health, and incorporating regular movement, especially strength training—as the most effective ways to support healthy hormone function and long-term well-being.#hormonehealth #stressmanagement #testosterone #healthpodcast #longevity

In Episode 302, the conversation shifts from fitness tactics to something deeper: the battle between time and space. While most high performers obsess over productivity, optimization, and even hormone replacement therapy, this episode argues that the missing link in health — especially hormonal health — isn’t more effort. It’s recovery. Drawing on experiences coaching executives, entrepreneurs, and peak performers (including a talk at MIT), the hosts explore how chronic busyness, digital overload, and the inability to tolerate stillness are disrupting the nervous system and driving issues like anxiety, poor sleep, gut dysfunction, and hormone imbalance. They break down the power of micro, medium, and macro breaks — from 60-second breathing resets to digital detox weekends — and explain why intentional rest must be planned with the same intensity as work. Using metaphors like the catapult (you must pull back to launch forward) and the “space between the notes” that makes music meaningful, this episode challenges listeners to rethink productivity. The real edge isn’t doing more — it’s creating space. Rest first. Then eat. Then move.#PeakPerformance#StressRecovery#Biohacking#MentalResilience#ExecutiveHealth

In this powerful conversation, Jill shares how fracturing her ankle during her college basketball career shifted her path from veterinary medicine to becoming a leader in physical therapy and founder of a four-clinic practice in Michigan. She challenges the outdated belief that physical therapy is only for injuries, positioning it instead as a proactive, performance-driven, and preventative cornerstone of healthcare. The discussion explores direct access laws in Michigan, the limitations of insurance-driven care, and why physical therapists should be musculoskeletal “quarterbacks” for long-term wellness. Jill dives deep into neuro pain science, explaining how pain is processed in the brain, why tissue healing doesn’t always equal pain relief, and how belief, mindset, and emotional processing impact recovery. The conversation expands into posture dysfunction from modern sitting habits, stabilizing the neck and spine, inflammation, omega balance, nutrition as a foundation for healing, and the future of collaborative, experience-driven healthcare. Ultimately, this episode reframes physical therapy as a powerful preventative tool, blending science, mindset, nutrition, and human connection to optimize performance and longevity.#MusculoskeletalHealth#RehabToPerformance#HealthOptimization#Longevity#FunctionalWellness

In this dynamic family-led episode, the team from On Target Living—twin siblings Matt Johnson and Kristen Brogan, alongside their father Chris Johnson—break down what it truly means to build a strong health foundation in a world overloaded with trends, supplements, AI-driven solutions, and quick fixes. Framed around the metaphor of building a house, they emphasize that real health starts with the basics: rest, real food, and movement. Kristen dives into women’s health, hormone replacement therapy, and the constant cycle of diet culture, challenging listeners to simplify and return to nutrient-dense whole foods like omega-3s and chlorophyll-rich greens instead of relying on isolated supplements or extreme diets. Chris then shifts the conversation to “knowing your numbers,” explaining how to decode bloodwork, understand cholesterol beyond fear-based messaging, assess real risk, and recognize the powerful role of stress, sleep, digestion, and inflammation in aging well. Together, the three reinforce one core message: you can’t shortcut thriving health. Sustainable vitality comes from intentional habits, listening to your body, and strengthening the foundation before adding “solar panels” like peptides or advanced interventions.#HealthPodcast #WellnessPodcast #HolisticHealth #HealthyLifestyle #Longevity

In this episode of the Rest, Eat, Move podcast, Matt challenges the booming protein craze, arguing that protein—especially protein powder—has become the new ultra-processed food. While whole foods are widely promoted for health, he highlights a “protein paradox” where that philosophy is abandoned in favor of highly processed powders, bars, and clear protein drinks marketed as healthier simply because they’re high in protein. Matt explains how industrial processing strips protein of its original nutrients, increases acidity, and can negatively impact digestion, micronutrient intake, and nervous system balance over time. He contrasts this with whole foods, which naturally provide protein alongside essential vitamins, minerals, enzymes, and balance. Ultimately, he urges listeners to rely less on ultra-processed protein products, resist fear-based marketing, and return to common sense nutrition by eating a variety of real, minimally processed foods.#NutritionPodcast #ProteinMyths #RealFood #WellnessEducation

In this episode of the Rest, Eat, Move podcast, Matt explores anxiety as the defining “dis-ease” of modern life, reframing it as a natural stress response that becomes problematic when the nervous system is chronically out of balance. They break down the science of anxiety through the autonomic nervous system, explaining fight-or-flight versus rest-and-digest, and show how fear of the future—not the present moment—drives most anxious feelings. The conversation highlights why anxiety is rising, pointing to lack of self-awareness, constant stress exposure, screen time, loss of white space, poor sleep, nutrition, and insufficient movement. Rather than quick fixes or distractions, the episode emphasizes practical, foundational tools—especially breath control, sleep, nutrition, movement, and intentional breaks—to calm the nervous system, build resilience, and reclaim control over mental and physical health.

In this episode, Matt and Chris cut through the overwhelming noise of modern health and wellness advice, reacting to viral clips and influencer trends around protein intake, diet soda, carbohydrates, genetics, hormones, weight loss drugs, and “quick-fix” biohacks. They argue that much of today’s nutrition and health messaging oversimplifies complex systems, promotes extremes, and fuels confusion—especially for younger audiences—while ignoring foundational principles like gut health, nervous system balance, movement, real food quality, and sustainable habits. Drawing on decades of experience, they challenge the idea that health outcomes are purely genetic or solvable by pills, powders, or prescriptions, emphasizing instead the power of lifestyle, environment, behavior, and belief. The episode ultimately reframes health as a long-term journey, encouraging listeners to stop dabbling, develop clarity, trust common sense, and focus on proven fundamentals that support both performance and well-being.

In this episode of the Rest, Eat, Move podcast, Matt breaks down the often overcomplicated topic of inflammation, explaining that while acute inflammation is essential for healing, chronic inflammation—described as excessive, ongoing “heat” in the body—is at the root of nearly 90% of modern disease, including obesity, diabetes, cancer, hormonal imbalance, and mental health challenges. He emphasizes that food alone is not always the primary cause and highlights common symptoms such as skin issues, joint pain, digestive problems, low energy, weight gain, poor sleep, anxiety, and weakened immunity. Matt outlines five key contributors to chronic inflammation: unmanaged stress, insufficient sleep, a highly processed and acidic diet, omega-3 deficiency, and lack of daily movement (or over-exercising without recovery). Ultimately, he stresses that lowering inflammation requires a holistic, habit-based approach rather than quick fixes, empowering listeners to reclaim their health by addressing stress, sleep, nutrition, movement, and lifestyle balance.

In this episode, Matt reflects on the idea of “optimized health” and challenges the notion that health is simply the absence of disease or looking fit on the outside. Using personal examples and observations from the gym, he explains how many people have hidden gaps in their foundations—rest, nutrition, and movement—that prevent them from feeling their best, even if they exercise regularly or eat clean. The conversation emphasizes that optimization isn’t about perfection or extreme protocols, but about identifying blind spots such as poor sleep, excessive screen time, nutrient deficiencies, limited mobility, weak grip strength, or imbalanced training. By strengthening these foundations and filling individual gaps, health becomes more sustainable, more effortless, and better integrated into daily life, allowing people to have the energy, resilience, and physical freedom they want long term.

This episode introduces a new monthly webinar series focused on “Nutrition Without the Hype,” aiming to cut through misinformation and quick-fix trends by returning to simple, foundational principles of health. Drawing on personal stories and decades of experience, the hosts emphasize that true nutrition is not about perfection, supplements, or chasing nutrients in isolation, but about understanding food as a system rooted in cell health, pH balance, and source. They explain how lifestyle choices—rest, stress management, movement, hydration, and whole foods close to their natural source—directly influence digestion, inflammation, gut health, mental health, and long-term vitality. The conversation challenges supplement-driven culture, highlights the power of real food (especially fruits, vegetables, healthy fats, and gut-supportive foods), and reframes nutrition as both medicine and information. Ultimately, the episode encourages listeners to build sustainable habits, focus on behavior over hype, and make small, repeatable upgrades that support lifelong health.

In this reflective end-of-year podcast episode, Matt looks back on 2025 and encourages listeners to “leave it on the doorstep” as they move into the new year—letting go of guilt, unmet goals, and perceived failures while keeping the lessons learned. Using a mix of personal stories, mindset coaching, and health-focused motivation, the episode emphasizes that perfection isn’t required for progress. The host highlights how common negative self-talk (“I can’t,” “I won’t,” “I don’t,” “I didn’t”) keeps people stuck, and explains how reframing those thoughts into “what if,” “I will,” “I want,” and “I did” can unlock real change. Rather than rigid New Year’s resolutions, the focus is on optimism, belief, and small, intentional habits—especially around health, nutrition, and self-care. The episode closes with an invitation to start 2026 with possibility, presence, and a healthier mindset, reminding listeners that lasting change begins in the mind.

In this Christmas Eve episode, Matt offers a calm pause during a busy and often stressful season by guiding listeners through a simple five-minute breath-work session titled Just Breathe. As the year comes to a close, the episode encourages slowing down, creating space, and resetting the nervous system through intentional nasal breathing. Listeners are reminded that amidst the constant drive to do, have, and give more, stillness and calm are essential. With gentle cues to focus on the breath, release tension, and return to the present moment, this short meditation serves as a grounding reset to support relaxation, clarity, and balance heading into the new year.

In this wide-ranging, end-of-year conversation, Matt and Chris explore what it really means to hire a personal trainer—and what both clients and trainers should expect from that relationship in the future. Drawing on decades of experience, they argue that training should move beyond “just sweating” to a high-value, holistic model where the trainer acts as a long-term health “quarterback,” guiding fitness, recovery, nutrition, behavior change, and accountability. The discussion emphasizes the importance of discovery sessions, shared philosophy, strong communication, thoughtful follow-up, and an exceptional client experience from start to finish. Rather than frequent, price-driven sessions, the hosts advocate for less frequent but higher-impact coaching, where value comes from expertise, personalization, and connection to a broader healthcare team—positioning fitness as the true future of healthcare.

In this episode of the Rest, Eat, Move podcast, the Matt and Chris run through a light-hearted “12 Days of Health” series, exploring popular fitness and wellness trends with a mix of experience, skepticism, and common sense. They discuss saunas, cold plunges, fasted cardio, peptides, hormone therapy, intermittent fasting, zero-calorie drinks, spot reduction, protein recommendations, the carnivore diet, oatmeal, barbell squats, and wearables—emphasizing that most trends become problematic when taken to extremes. Throughout the conversation, they reinforce long-term fundamentals such as balanced nutrition, realistic expectations, thoughtful training, and tuning into the body’s own signals rather than blindly following hype or shortcuts. While many modern approaches have potential benefits, the hosts caution that most require context, moderation, and an understanding of how the body naturally works.

Matt and Chris open December by encouraging listeners to use the month not for drastic health changes but for honest reflection, stillness, and envisioning where they want to be by 2026. They discuss how constant busyness, stress, and survival-mode thinking prevent people from dreaming, planning, and believing that meaningful change is possible. Instead of reacting or relying on quick fixes, they advocate slowing down, creating space for stillness, and identifying what one truly wants for their health—less inflammation, better sleep, reduced stress, greater vibrancy—then breaking that vision into small, achievable habits. They emphasize that real transformation comes from tiny wins, consistency, and a willingness to be uncomfortable, reflect deeply, and build sustainable habits over time. Ultimately, they urge listeners to paint a clear picture of their desired health future and start laying the groundwork now, one small step at a time.

How much protein do you REALLY need? ???? Join us in this enlightening episode of the Rest Eat Move podcast, where we dive deep into the power of food and unravel the mystery behind protein requirements. Our expert duo is back in the studio to break down the noise and misconceptions surrounding protein intake.Understanding the balance of macronutrients is essential for optimal health and wellness. We discuss the potential pitfalls of overconsuming protein, the importance of maintaining a balanced pH, and the amazing ways to improve your overall nutrition. From personal anecdotes about bodybuilding and nutrition to practical advice on sustaining a healthy lifestyle, we cover it all.Discover natural remedies and learn how to prevent and aid common health issues by improving the issue at the source. This episode is packed with practical tips and insights that will help you challenge your current goals and optimize your health journey.Ready to take control of your wellness? ???? Watch now and start making informed decisions about your protein intake and overall nutrition. Remember, balance is key! For more information and helpful resources, visit our website. ????