In this episode, I take the guest seat on Taylor Elizabeth’s Success Decoded to unpack my transformation-from being overweight and bullied to becoming a leader in the biohacking and longevity movement in Dubai. Together, we explore how self-mastery begins with awareness, discipline, and the courage to take the first step toward change.I reveal that real success is an inside-out process. It starts by taking ownership of every action and responsibility in life—a lesson rooted in the ancient Indian idea of karma (action). Through martial arts, I learned that discipline, resilience, and community can reshape identity far more powerfully than motivation alone. From there, my journey expanded to mindfulness, spirituality, and science-based biohacking.Taylor and I bridge ancient wisdom with modern neuroscience—showing how simple habits like conscious breathing, mindset reframing, and environmental awareness can rewire the brain, regulate emotions, and restore vitality. We discuss how happiness is not found in external comfort but cultivated through internal stillness and intentional living.I also demystify biohacking as “the art and science of upgrading your biology by upgrading your environment.” It’s not reserved for the rich or extreme—it’s about daily fundamentals: sleep, sunlight, movement, breath, and mindset. Whether it’s turning off EMF exposure, using light therapy, or optimizing sleep, these small changes create compounding results.We conclude that success, health, and happiness all depend on one ability—managing your energy. When passion and purpose align, work feels effortless, intuition sharpens, and your impact multiplies.Key TakeawaysOwnership Creates Freedom – Taking full responsibility for your actions eliminates blame and puts you in control of every outcome.Move First, Mind Follows – Physical movement triggers mental clarity. Motivation doesn’t come before action—it follows it.Small, Consistent Habits Win – Real transformation comes from incremental daily rituals, not drastic overhauls.Your Environment Shapes You – Upgrade what surrounds and enters you—light, air, thoughts, food—and your biology follows.Master Your Mind to Master Life – Thoughts are electric signals shaping reality. Reframing how you think rewires how you live.5 Practical Things You Can Start Doing TodayMorning Breathwork (1 minute): 30 rapid inhales, hold for 10 seconds, exhale fully. Instant energy boost.Box Breathing (anytime stress hits): Inhale-hold-exhale-hold, each for 3 seconds. Calms the nervous system.Nighttime Breathing (for sleep): Inhale for 4 seconds, exhale for 8 seconds to activate rest mode.Digital Detox: Put your phone on airplane mode at night and reduce screen exposure after sunset.Gratitude Reflection: Each evening, list three moments where you owned your actions—it builds consciousness and intention.This conversation is a reminder that biohacking isn’t just about gadgets—it’s a philosophy of self-awareness and deliberate living. As I say in the episode, “Your mind, body, and spirit are layers of the same system. When you realign one, everything else follows.”
Welcome to Day 9 of the Young with CJ program, where we’re turning your bedroom into a true sanctuary for sleep and recovery. In this episode, CJ unpacks two powerful (and often overlooked) sleep upgrades: aromatherapy and reducing EMF (electromagnetic field) exposure. These small, intentional shifts can dramatically improve your quality of sleep, stress levels, and even support fat loss—without the need for pills or gadgets.What You’ll Learn:Aromatherapy: More Than Just a Pleasant Scent Essential oils don’t just smell good—they interact directly with your limbic system, the part of your brain that regulates emotions, memory, and hormones. When used before bed, certain oils can calm your nervous system, reduce stress, and promote deeper sleep.CJ’s top essential oils for sleep and stress:Lavender – reduces anxiety, lowers heart rateChamomile – calming, promotes relaxationYlang Ylang – may reduce blood pressure and soothe tensionBest ways to use:Add 5–10 drops in a diffuserUse pillow sprays or apply diluted oil to neck or feetAdd essential oils to a warm bath before bedEMFs & Sleep: The Hidden Disturbance Your phone, Wi-Fi, and screens may be quietly disrupting your body’s melatonin production, increasing stress at the cellular level, and throwing off your circadian rhythm.CJ explains how EMFs:Disrupt your ability to fall asleep and stay asleepLower cellular communication and hormone balanceTrigger hunger, reduce fat-burning, and increase stressSimple solutions to reduce EMFs at night:Switch off your Wi-Fi before bedKeep devices at least 6 feet away from your bedUse airplane mode on your phone overnightUnplug electronics not in useTry CJ’s iPhone red light trick to reduce blue light exposureKey Takeaways:Scents influence your brain. Use calming oils to signal your body it's time to rest.EMFs sabotage melatonin. Less EMF = better sleep and hormone function.Your bedroom should be a recovery zone. Not a tech hub.Sleep drives fat loss and energy. Protect it like your most valuable asset.One new habit can reset your nights. Try one tonight and feel the difference.5 Things You Can Start Doing Today:Use lavender or chamomile essential oil in a diffuser 30 minutes before bed.Switch your Wi-Fi off before you sleep.Put your phone on airplane mode and place it across the room.Unplug any electronic devices near your bed.Enable red light mode on your phone or use dim red lights in your bedroom.Final Thought: Better sleep isn’t complicated—it’s just often overlooked. Aromatherapy and EMF reduction are low-effort, high-impact tools to support your recovery, energy, and longevity.🎧 Listen now on Spotify, Apple Podcasts, or YouTube.Tag @ShiftWithCJ and show us your nighttime aromatherapy setup or EMF-free zone.
In this episode, CJ dives into the surprising impact of what you do just before bed—and how it can directly influence your strength, recovery, and overall performance.CJ shares a personal discovery from his 30-day experiment where each day he implements a small but powerful biohack. On Day 8, the focus is on how a deliberate nighttime protocol (including breathwork, slow training, and quality sleep routines) can significantly enhance strength and boost metabolic health.This isn’t just about working harder—it’s about working smarter with your body’s natural rhythms.Throughout the episode, CJ discusses:How super slow training activates muscle growth even in short time framesThe science behind Tabata and why brief high-intensity bursts workThe underrated power of parasympathetic breathing to promote deep restWhy your evening routine might be sabotaging your gainsReal-world application: How he applied this routine and felt stronger the next dayKey Takeaways:Muscle growth doesn’t happen during your workout—it happens while you rest. What you do before bed (mentally and physically) can determine recovery and performance.Super slow training increases time under tension, recruiting more muscle fibers—great for people short on time but wanting real results.Tabata is powerful for metabolic conditioning. A few minutes can outperform long cardio sessions if done right.Breathwork before sleep switches your nervous system from fight-or-flight to rest-and-digest, priming your body for growth and recovery.Consistency in evening rituals creates hormonal stability, improved strength, better insulin sensitivity, and deeper sleep quality.5 Things You Can Start Doing Today to Improve Your Life:Incorporate slow strength training (e.g., 3–5 second eccentric and concentric movements) 2–3 times per week. Focus on control, not speed.Try Tabata training (4 minutes: 20 sec on, 10 sec off x8 rounds) for a metabolic boost. Just one session a day is enough.Do 5 minutes of deep diaphragmatic breathing before bed. Try 4-7-8 breathing (inhale 4 sec, hold 7 sec, exhale 8 sec) to shift into parasympathetic mode.Avoid screens and heavy food 90 minutes before sleep. Light, calm, and darkness help melatonin rise and improve recovery.Track your strength and recovery. Take note of your performance and sleep quality after implementing this protocol—data over drama.💡 Your bedtime routine is a performance enhancer—master it, and you don’t just sleep better… you get stronger.
In Day 7 of the Shift with CJ program, CJ dives into two powerful (and often neglected) tools for total-body wellness: syncing your circadian rhythm and using foam rolling to improve recovery and release physical tension.He explains how aligning your eating and sleeping patterns with the sun’s natural cycle helps regulate hormones, burn fat more efficiently, and improve energy. Late-night meals? They confuse your biological clock and make weight loss harder.CJ also introduces foam rolling as a game-changing recovery practice. It reduces muscle soreness, improves mobility, boosts blood flow, and can be done at home. Whether you're an athlete or just dealing with daily tension, this episode gives you the tools to sync your body and reset your system.Key Takeaways:Your Circadian Rhythm Is a Metabolic Superpower Your body operates on an internal clock tied to sunlight. Eating and sleeping at the wrong times can sabotage fat loss and energy.Late-Night Eating = Hormone Disruption Eating after sunset confuses your hormones like leptin and ghrelin, leading to increased hunger and poor fat burning.Foam Rolling Is a Mini-Massage With Major Benefits It reduces soreness, improves blood flow, increases joint mobility, and speeds up recovery—without needing a masseuse.Sleep Timing Matters More Than You Think Going to bed and waking up at consistent times (yes, even on weekends) supports better metabolism and mental clarity.Body Awareness Unlocks Longevity Tracking your sleep, noticing how food timing affects energy, and paying attention to tight areas in your body builds long-term vitality.5 Things You Can Start Doing Today:Eat Your Last Meal Before Sunset This aligns your digestion with your circadian rhythm and improves metabolic flexibility.Pick a Bedtime—And Stick to It Wake and sleep at the same time daily, even on weekends, to stabilize your energy and hormones.Keep a Sleep Diary Track what time you sleep, how you feel in the morning, and any patterns you notice. Awareness = optimization.Start Foam Rolling Daily Spend 1–2 minutes per muscle group. Focus on sore spots. Aim for 20–30 passes per area, especially after workouts or before bed.Take 1 Small Step Toward Routine Mastery Whether it’s shifting dinner time or adding foam rolling, choose one thing to improve—and build momentum.“You can’t cheat biology. Sync with the sun, roll out the stress, and build habits that’ll serve you in your 60s and 80s—not just today.”
In today’s episode, CJ explores two often-overlooked yet powerful tools for transforming your health: daily movement and sunlight exposure. While many know that sunlight provides Vitamin D, CJ dives deeper into why it’s actually essential, not optional, and how it acts as a natural biohack to balance hormones, improve mood, enhance metabolism, and reset your circadian rhythm. He also encourages incorporating movement, not just for physical benefits, but for mental clarity and momentum. This episode blends ancient wisdom with modern science, wrapped up with a simple action plan.Key Takeaways:Sunlight Is Essential, Not Optional Most people in sunny places like Dubai are still Vitamin D deficient because they avoid the sun. Just 10–15 minutes of daily sunlight can radically improve your health.You Are a Solar Being Every living organism on Earth is solar-powered in a way. Like a solar panel, your body needs sunlight to function optimally—from hormone regulation to fat-burning.Sunlight Boosts Mood and Sleep Exposure to morning light increases serotonin (your “feel-good” hormone) and aligns your circadian rhythm, helping you sleep deeper and fall asleep faster.Movement + Light = Double Win Combining physical activity with sunlight—like walking or working out outdoors—is a compound health booster. It also activates brown fat, which helps burn calories more efficiently.Consistency Beats Intensity Whether it's movement or sunlight, showing up daily in small ways compounds into massive benefits over time. Momentum is the real magic.5 Things You Can Start Doing Today:Morning Sunlight Ritual Go for a 10–15 minute walk outside right after waking up. This is the best way to reset your internal clock and kickstart serotonin production.Outdoor Workouts Whenever possible, move your workout sessions outdoors—even if it's just stretching or walking. You’ll get both the movement and light benefits.Midday Light Breaks If you work indoors, take short breaks outside during daylight—no smoking, just soaking. Step outside, breathe, and let your body recharge.Evening Journaling Reflect on your workout: What did you enjoy? What challenged you? How did sunlight make you feel? Journaling brings awareness and boosts motivation.Focus on Daily Momentum Choose one tiny habit to build tomorrow—whether it’s 5 pushups or 5 minutes outside. Keep the momentum going. Small wins create big change.Stay young. Stay curious. See you on Day 7.
In this special Week 1 Review episode of Shift with CJ, CJ takes a moment to reflect, laugh, and celebrate everything we’ve tackled during the first five days of the Young with CJ program. From fitness and fasting to sleep and movement habits, this isn’t just a recap—it’s a reset and recharge to carry momentum into Week 2.If you've been trying to build healthier habits and felt a shift in your body or mindset already, this episode is your checkpoint.What You’ll Learn:Reflection > Perfection CJ reminds us that showing up—even imperfectly—is what creates transformation. You don’t need to tick every box. You just need to stay in the game.Your ‘Why’ Still Matters Dig deep and reconnect with your purpose. Are you here to feel more energy? To live longer? To be there for your kids? Knowing your “why” is what will carry you through the next phase.The Foundational Habits That Build Momentum:Getting 5,000 steps dailyEating hand-sized portionsWorking out at least 3 timesTrying sleep-inducing foods (like kiwi or fatty fish)Avoiding sleep disruptors (spicy food, alcohol)Reducing inflammationMoving every hour (even with stretch breaks)Practicing intermittent fasting (even just 10-12 hours)Sipping bulletproof coffeeTrying contrast therapy (hot + cold exposure)Key Takeaways:Progress isn’t linear—but momentum is real. Even if you only did a few of the steps, you’re moving forward.You don’t have to be perfect. The transformation comes from showing up consistently, not from doing it all flawlessly.Reflection builds awareness. Reviewing your week gives you clarity on what’s working and what needs tweaking.Your “why” is your anchor. Rewriting habits is easier when you’re emotionally connected to the reason behind them.Small actions lead to big identity shifts. One cup of bulletproof coffee or one cold shower might seem small—but they stack up over time.5 Things You Can Start Doing Today:Write down your “why.” Keep it somewhere visible—fridge, mirror, laptop—to stay connected to your purpose.Check off what you accomplished from Week 1. Celebrate the wins, even the tiny ones.Pick 1 new goal for Week 2. Choose something achievable—like walking 6,000 steps or doing your first cold shower.Reflect on what made you feel better this week. Was it fasting? Stretching? Better sleep? Lock it in.Take a rest day—without guilt. Your body needs recovery too. But don’t sabotage it with junk food or self-judgment. Rest smart.Final Thought: You’re building the life you want—one decision at a time. Don’t quit just because it’s slow. Keep stacking small wins, and they’ll become your new normal.
In Day 5 of the Shift with CJ podcast, CJ dives into a powerful trio that can transform your metabolism, energy, and mental clarity: intermittent fasting, fatty (bulletproof) coffee, and contrast therapy. Whether you're trying to lose weight, boost productivity, or build a resilient body and mind, these practices offer a high return on minimal time investment.This episode ties ancient wisdom with modern biohacking, giving you simple, practical tools to shift your physiology in just a few steps.What You’ll Learn:Why Intermittent Fasting Works CJ breaks down fasting into simple terms. Women can benefit from a 10–14 hour window, while men can go up to 16 hours. And it’s easier than it sounds—because you’re asleep for most of it. The real takeaway? Start small and build from there. Fasting resets your metabolism, improves hormone sensitivity, and accelerates fat loss.Fatty Coffee: The Hunger Blocker CJ introduces his go-to morning energy hack—bulletproof coffee—a blend of high-quality coffee, butter or ghee, and MCT oil. This drink slows down caffeine absorption, suppresses hunger, and helps produce ketones, which support fat-burning. It’s ideal during fasting windows and boosts mental clarity without a crash.Contrast Therapy: Cold + Heat = Magic Learn why alternating between hot and cold (sauna + cold plunge or shower cycles) can speed up recovery, reduce inflammation, improve circulation, and even support fat loss by converting white fat into metabolically active brown fat. Bonus: it increases dopamine and builds mental resilience.Key Takeaways:Fasting isn’t deprivation—it’s restoration. Start with a 12-hour window and build up gradually.Bulletproof coffee isn’t just trendy—it’s functional. The fats stabilize energy, kill cravings, and support ketosis during fasting.Hot-cold therapy is underrated. It boosts mitochondria, circulation, and mental strength.Biohacking isn’t new. Fasting and exposure to temperature extremes have been part of human evolution forever.Experiment and listen to your body. What matters is how you feel, not how perfect your protocol looks.5 Things You Can Start Doing Today:Begin with a 12-hour fast tonight. For example, finish dinner at 8 PM and have your first meal at 8 AM.Make your first cup of bulletproof coffee. Blend quality coffee with 1 tbsp butter/ghee + 1 tbsp MCT or coconut oil.Try a contrast shower. Start with 30 seconds warm, then 20 seconds cold. Repeat 5 rounds.Reflect on your energy and hunger. Track how your body responds to fasting and coffee with a quick journal or voice note.If available, explore sauna and cold plunge sessions. Just twice a week can have major benefits for recovery and mood.Final Thought: You don’t need extreme diets or expensive supplements to transform your health. Sometimes, all it takes is skipping a meal, drinking a better cup of coffee, and braving a cold shower.
In Day 4 of the Shift with CJ podcast, CJ shares practical and realistic health strategies that anyone can implement—no matter how “lazy” you feel. This episode covers how to stay active throughout the day without needing a gym, and how to master portion control without ever counting a single calorie. If you're ready to make weight loss and energy management effortless, this is your blueprint.What You’ll Learn:The Lazy Person’s Fitness Hack: Foundational Movement CJ introduces four key movement patterns—hinge, pull, push, and lunge—that mimic daily life activities like lifting groceries or walking up stairs. These compound exercises not only improve balance, coordination, and muscle tone, but also burn more calories in less time.Portion Control Without Math Forget calorie tracking. CJ explains the psychological effect of plate size on your appetite (the Delboeuf effect), and why a 9-inch plate could help reduce calorie intake by up to 22%. It's about eating intuitively—stopping when satisfied, not stuffed.The Hidden Danger of Sitting CJ reveals how prolonged sitting reduces fat-burning enzymes by up to 90%. Even if you work out, too much sitting can reverse those benefits. That’s why CJ pushes for hourly stretch breaks to get blood flowing, fire up your metabolism, and boost mental focus.Key Takeaways:Foundational movement saves time and maximizes impact. Focus on quality over quantity when doing exercises like deadlifts, rows, lunges, and push-ups.Portion control is about visual cues, not calorie counting. Downsizing your plate resets your mind’s perception of fullness.Stretching is metabolism maintenance. Short breaks every hour can undo the metabolic damage caused by prolonged sitting.Small changes lead to big results. It’s not about perfection. It’s about momentum and consistent wins each day.Movement boosts energy. Breaking up sedentary time doesn’t just burn fat—it increases focus, productivity, and mood.5 Things You Can Start Doing Today:Switch to a 9-inch plate for your meals. You’ll naturally eat less without even noticing it.Add hinge, pull, push, and lunge exercises to your routine. Start slow, with good form, and track how you feel after each session.Set a timer to stretch every hour. A 5-minute break can include torso twists, neck stretches, or squats.Observe your fullness cues. Eat until you’re satisfied, not full. Give yourself 20 minutes before reaching for more food.Write or record a quick voice note after meals and workouts. Build self-awareness by tracking how your body feels and reacts.Final Thought: You don’t need to overhaul your entire life to start feeling better. You just need to eat a little smarter and move a little more—consistently. That’s how change begins.
In Day 3 of the Shift with CJ podcast, this episode helps you understand what inflammation really is, the difference between acute and chronic inflammation, how it impacts fat loss and hormones, and what you can start doing today to heal from the inside out.What You’ll Learn:What Inflammation Actually Is CJ uses simple metaphors to explain how acute inflammation is a healing signal from the body (like when you stub your toe), while chronic inflammation is like an unwanted houseguest who refuses to leave—and slowly wrecks the place. Chronic inflammation messes with hunger hormones like insulin and leptin, making fat loss harder and hunger constant.Top Causes of InflammationProcessed seed oils (canola, sunflower, peanut)Sugar and its hidden forms (e.g., high fructose corn syrup)Refined carbs (pastries, bread, sugary snacks)AlcoholProcessed meats (bacon, sausages)CJ’s Approved Cooking Fats For cooking, switch to stable fats like coconut oil, ghee, or butter. When eating out, ask for food cooked in olive oil or ghee instead of vegetable oils.Foods That Heal Inflammation and Burn Fat Nature has given us plenty of inflammation-fighting, fat-burning foods:Avocados: rich in healthy fats that support metabolismBerries: full of antioxidants that stabilize blood sugarApples & pears: fiber-rich for satietyGrapefruit: helps reduce appetite via GLP-1Sweet potatoes: steady your blood sugarCruciferous veggies (broccoli, cauliflower): loaded with nutrientsChili peppers: boost metabolismWild-caught salmon & fatty fish: loaded with omega-3sApple cider vinegar: improves insulin sensitivityMatcha and green tea: rich in antioxidantsGreek yogurt (if tolerated): supports gut healthNuts like pistachios and macadamias: nutrient-dense, but best kept to 10 per servingKey Takeaways:Inflammation is a signal, not the enemy. Acute inflammation heals. Chronic inflammation harms.What you eat matters. Cooking oils, added sugars, and processed foods are major inflammation triggers.Hormones are involved. Chronic inflammation distorts hunger and fullness signals, making it harder to lose weight.Nature has answers. Whole foods with fiber, antioxidants, and healthy fats can dramatically reduce inflammation.Bloating is a symptom. If you feel gassy, heavy, or inflamed, your gut and metabolism are asking for a reset.5 Things to Start Doing Today:Audit your pantry. Remove seed oils, processed meats, and sugary snacks. Replace them with clean alternatives.Switch your cooking oils. Use ghee, butter, or coconut oil at home and ask restaurants to avoid vegetable oils.Add inflammation-fighting foods to your meals. Aim for at least 3 from CJ’s list each day (e.g., berries, salmon, cruciferous veggies).Start your meals with a shot of apple cider vinegar and lemon. Do it 20–30 minutes before eating to stabilize blood sugar.Track what you eat for a few days. Reflect on how foods make you feel—bloating, mood, energy—and start connecting the dots.Final Thought: Inflammation isn’t the enemy—it’s a signal that your body needs support. Start listening to it, nourishing it, and healing it one choice at a time
In this episode of Shift with CJ, we explore two of the most powerful, low-cost habits that transform your energy, body, and brain—sleep optimization and foundational movement. If Day 1 was about igniting change through fasted cardio and portion control, Day 2 is about mastering recovery and resilience.What You’ll Learn:Why Sleep Is Your #1 Biohack: CJ reveals how sleep is the cornerstone of recovery, hormone regulation, fat loss, and mental clarity—and how improving sleep is free. He breaks down which foods enhance melatonin and serotonin production and which ones sabotage your rest.The Big 6 Exercises: You’ll get an intro to the most essential movements that form the foundation of any fitness plan:Squats (legs)Push movements (e.g., push-ups)Pull movements (e.g., rows, pull-downs)CJ emphasizes quality over quantity—form, breath, and the mind-body connection are key. These aren’t about performance but about building the habit.Why Movement + Sleep Work Together: Good sleep boosts muscle recovery, while exercise improves sleep quality by regulating your circadian rhythm, lowering stress, and tiring out your nervous system naturally.Key Takeaways:Form beats reps. Don’t worry about lifting heavy. Focus on slow, controlled movement—3 seconds down, 2 seconds up.Use the 10-rep rule. For each of the Big 6 movements, do 10 reps per set with 3 sets total.Track your workouts. Use a handwritten or digital journal. Record your sets, how you felt, and your breath control to build awareness.Sleep-enhancing foods include:Kiwi (melatonin and serotonin)Tart cherry juice (natural melatonin)Banana (tryptophan and potassium)Turkey (L-tryptophan)SMASH fish like salmon, mackerel, anchovies, sardines, herring (omega-3s and vitamin D)Sleep-sabotaging foods include:Spicy foods (raise body temperature)Cheese (contains brain-stimulating thiamine)Sugary desserts (cause blood sugar crashes)Alcohol (interferes with REM sleep)Chocolate (contains caffeine and theobromine)Acidic foods (may cause heartburn or discomfort)5 Things to Start Doing Today:Do a 15-minute workout using Squats, Push, and Pull movements – master the basics slowly and record your progress.Eat 2 kiwis or drink 237 ml of tart cherry juice 1–2 hours before bed to naturally increase melatonin and reduce time to fall asleep.Avoid spicy, sugary, or acidic foods after 6 PM—your digestion and sleep quality will thank you.Add one SMASH fish (salmon, mackerel, anchovies, sardines, herring) to your dinner this week to support better serotonin production and deeper sleep.Create a wind-down routine that starts with light stretching or journaling and avoids screens and stimulants 60–90 minutes before bed.Final Insight: Exercise tears down. Sleep builds up. When you respect both, you create the environment for your strongest, healthiest, most energized self to emerge.—Listen now on Spotify, Apple Podcasts, or YouTube. Tag @ShiftWithCJ and share how you’re sleeping and moving better from Day 2.#ShiftWithCJ #SleepOptimization #Big6Exercises #BiohackingBasics #FoundationalFitness #SleepFoods
Welcome to Day 1 of this transformative journey with CJ as he breaks down two of the simplest, yet most powerful levers for boosting energy, improving body composition, and regaining control over your health: fasted cardio and portion control.💡 In This Episode, You’ll Learn:Why fasted cardio works: CJ explains how performing cardio on an empty stomach taps into stored fat for energy, making it one of the most efficient strategies for fat loss—especially for those short on time or new to training.The science behind fat-burning zones: Learn about how insulin sensitivity and glycogen levels influence your metabolism and why timing matters.Portion control redefined: This isn’t about restriction—it’s about awareness. CJ unpacks how portion sizes have quietly expanded over time, and how recalibrating your portions can transform your results without tracking every bite.The psychological edge: Hear how fasted cardio and portion control create daily wins, increasing discipline and building positive momentum that spills into the rest of your day.Key Takeaways:Fasted cardio isn’t magic—it’s timing meets biology. Doing low to moderate-intensity cardio in the morning before eating helps burn more fat by taking advantage of low insulin and glycogen levels.Small portions = big results. You don’t have to eat tiny meals; you just need to eat just enough. Being mindful about portion sizes reduces excess calories without dieting.Discipline builds confidence. Starting your day with a win—like fasted movement—sets the tone for the rest of the day, improving decision-making around food and productivity.Movement beats intensity. A 30-minute walk in the morning while fasted is often more sustainable and effective than high-intensity sessions that burn you out.Your environment matters. CJ shares practical hacks to shrink your portions—smaller plates, eating slowly, and reducing distractions—so you stay in control.5 Things You Can Start Doing Today:Walk Before Breakfast: Aim for a 20-30 minute fasted walk first thing in the morning. No need for intense workouts—just consistent movement.Shrink Your Plate: Eat from a smaller dish to naturally reduce portion size. You’ll feel just as satisfied, without overeating.Use Your Hand as a Guide: For meals, try the hand rule—protein the size of your palm, carbs the size of your cupped hand, and fats the size of your thumb.Hydrate First: Drink a glass of water before your meals. It reduces hunger and improves digestion—bonus points if you add lemon or sea salt.Slow Down Your Eating: Set a timer or chew each bite 20-30 times. You’ll notice when you’re full before overeating happens.Final Thought: You don’t need supplements or hacks to start improving your health. What you need is action. This episode proves that consistency with the basics—moving fasted and mastering how much you eat—can create powerful change.Listen now on YouTube, Spotify, or wherever you get your podcasts. Tag @shiftwithcj with your Day 1 habit—let’s build this momentum together.#ShiftWithCJ #FastedCardio #PortionControl #Biohacking #HealthTransformation
In this powerful episode of Shift with CJ, CJ takes listeners on a journey to discover where true power actually comes from. It’s not in the spotlight, the noise, or the performance—it’s in the quiet, consistent choices made when no one is watching.Drawing from ancient wisdom, science, and personal insight, CJ explores how the language of the universe is mathematical—expressed in patterns, proportions, and harmony. From facial symmetry to business decisions, everything meaningful aligns with natural laws. He also addresses one of the most overlooked barriers to growth: blind spots. Without feedback and self-awareness, people stay stuck, repeating cycles of frustration and underperformance.This episode is packed with high-level insights and practical applications to help you shift your mindset, your habits, and your outcomes. Whether you're seeking more confidence, deeper focus, or stronger relationships, the transformation begins with building from within.Key Takeaways:True Power is Quiet What looks powerful—status, followers, appearances—is often just performance. Real strength is built through discipline, unseen effort, and inner alignment.The Universe Speaks in Patterns Symmetry, ratios, and structure govern beauty, trust, and design. Align your body, home, and routines with timeless principles like the golden ratio for lasting impact.Your Biggest Blind Spot is You Just like you can’t smell your own breath, you often can’t see your own weaknesses. Seeking feedback is one of the most powerful tools for growth.Short-Term Discomfort Creates Long-Term Freedom Most people avoid what feels hard. But success belongs to those who willingly face discomfort now to gain freedom and peace later.Mentorship Over Money Working under someone truly wise—even for free—can provide more value than any paycheck. Wisdom multiplies when shared through experience.5 Actions You Can Take Today:Project Your Choices Forward Reverse visualize decisions. Ask yourself what your future self—five years from now—would tell you to do today.Audit Your Environment and Body Use design rules like the 60/30/10 ratio for balance at home. Check your posture, symmetry, and health against natural ratios for better presence and energy.Create Your Feedback Circle Ask two people you trust: “What’s something you see that I don’t?” Listen. Don’t defend. Just observe and grow.Lean Into One Hard Thing Today Have the tough talk. Do the workout. Say no to what doesn’t serve you. Growth requires sacrifice.Find a Mentor and Serve Stop chasing money. Chase mastery. Seek someone whose shadow you can learn under and offer to help them. Value flows from proximity to wisdom.The greatest source of power is within you—and it’s built quietly, patiently, and intentionally. Stop chasing noise. Start cultivating depth.If this message resonated, consider joining the Skool community to dive deeper with others who are walking the same path. Let this be the week you stop performing and start transforming.
In this insightful solo episode, CJ returns from New York with a powerful reminder about family, and then dives into three key biohacking topics: frequent urination, vitamin D’s impact on metabolism, and why air quality is the silent health saboteur—especially in polluted cities like Dubai. Key Takeaways:1. Frequent Urination Isn’t Just Annoying—It’s a Warning SignGoing more than 8x daily or waking more than twice nightly to pee may indicate deeper issues: UTIs, diabetes, prostate enlargement, nervous system dysfunction, or even anxiety.Other triggers: diuretics (caffeine, alcohol), medications (lithium, antihistamines), and chronic constipation.Poor bladder signaling might be rooted in your brain or pelvic floor health—not just hydration.2. Vitamin D: Your Natural Fat-Burning, Muscle-Building AllyNew studies show Vitamin D suppresses myostatin (a muscle growth limiter) and boosts leptin sensitivity (key for fat burning).Adequate D levels enhance metabolism, muscle mass, and even height/bone density in studies.Sunlight, not supplements, is the best bioavailable source—but timing and skin tone matter.3. Clean Air is the Missing Health PillarPolluted air doesn’t just affect lungs—it penetrates your bloodstream and brain, increasing cortisol, inflammation, blood pressure, and even fat gain.Especially in high-smog cities like Dubai, this is a silent epidemic few are addressing.5 Things You Can Start Doing Today:1. Track Your Urination Habits Write down how many times you pee each day for 5 days. Note your caffeine intake, water timing, and sleep quality to find your unique pattern.2. Optimize Your Vitamin D Naturally Aim for 20–30 mins of morning sun daily (before 10 AM). If you have darker skin, stay longer. Supplement with D3 (not D2) only if needed—get tested first (ideal range: 60–80 ng/mL).3. Get Serious About Your Air Invest in a HEPA + carbon filter air purifier for your bedroom/office. Avoid walking during rush hours (7–9 AM, 5–8 PM), and open windows strategically for airflow.4. Support Your Detox Systems Use sauna, cold plunge, and compounds like glutathione, NAC, and molecular hydrogen to flush toxins caused by dirty air and chronic stress.5. Join the Biohacker Community Attend the next Biohacker Meetup at Sand Dunes Padel Club. Learn hands-on from experts and discover new recovery tools like EMS suits and air-cleaning tech.
In this week’s episode, CJ dives into five powerful lessons he’s learned through real-life experiments, biohacking adventures and philosophical insights. From mastering the art of opinion to activating your brain’s P300 wave, these lessons will challenge you to rethink how you learn, connect and perform.Five Core LessonsYou’re Only Entitled to an Opinion If You Can Argue the Other SideInspired by Charlie Munger: true wisdom means understanding opposing views before taking a stand.Beware of confirmation bubbles on social media—seek out diverse perspectives.Your Network Is Not Your Contact ListReal equity lies in the people who light up when they hear your name.Liking bias: we do business with—and refer—those we genuinely like, not just the most skilled.Play the Game to Get Free of the GameNaval Ravikant’s insight: hustle intensely, but build systems so you’re no longer owned by the hustle.True wealth is freedom, not an endless chase of metrics.Embrace the 40–70 Rule for Decision-MakingGeneral Colin Powell: act when you have ~40% of the information; waiting for 70% or more means you’re too late.Fast action generates feedback—“wrong fast” teaches you quicker than endless analysis.Activate Your P300 “Performance Wave”P300 is your brain’s spike of attention, novelty and intensity.Trigger it with new experiences, urgent challenges and deep focus to unlock superhuman clarity and memory.Key TakeawaysCuriosity over Certainty: Hold judgment until you’ve explored all sides.Quality over Quantity in Relationships: Focus on deep bonds, not big lists.Freedom as the Endgame: Your efforts should liberate, not entrap.Momentum Beats Perfection: Small, timely actions outpace endless planning.Signal, Not Time: You don’t need more hours—just stronger, sharper stimuli.Five Actions You Can Start TodayDebate Both Sides: Next time you form an opinion, write down arguments for the opposite view.Reconnect Authentically: Text five people who haven’t heard from you lately—no pitch, just genuine care.Systematize Your Hustle: Identify one repeatable task in your work or health regime and document a process to automate it.Apply 40–70 Decision Rule: Choose a stalled project; commit a “good enough” launch date once you hit 40% clarity.Design a P300 Trigger: Schedule a novel activity (e.g., cold plunge or focused micro-challenge) before a big meeting to sharpen your mind.
In this eye-opening episode of Shift with CJ, CJ unpacks the science and strategies behind four key modern health challenges: phone addiction, sugary drinks, smoking, and gut health — with a special focus on the ancient power of ginger. This isn’t just another info dump. CJ translates deep research and ancient wisdom into actionable tips you can apply today.🔑 Key Takeaways:Your Phone is Hijacking Your BrainPhones trigger your brain’s reward system like slot machines—every ping spikes dopamine, just like drugs.Excessive screen time disrupts sleep, focus, and stress regulation due to overactivation of dopamine, serotonin, cortisol, and melatonin pathways.Phones lead to addictive behavioral loops and keep your nervous system in a constant state of stress.Sugary Drinks = Liquid DeathOne soda a day can increase your risk of Type 2 diabetes by 26%.Sugary beverages contributed to 338,000 premature deaths in 2020 alone.Hidden sugars (often refined fructose) damage your liver like alcohol and fuel fat storage, inflammation, and chronic disease.Smoking Isn't a Habit, It’s a HijackNicotine rewires your brain, weakening decision-making and boosting emotional reactivity.A combo of aerobic exercise + brain stimulation can reduce cravings by 50% in 5 days.Accountability, pattern disruption, and even gut health play roles in reducing smoking urges.Ginger: The Unsung Gut GuardianA compound in ginger (furanodiene) activates gut immune regulation, calming inflammation without suppressing immunity.Helps prevent leaky gut, modulates cytokines, and supports microbiome health.It’s a scientifically-backed, natural aid for those with inflammatory bowel conditions.✅ 5 Things You Can Start Doing Today:Guard Your Mind Start and end your day without your phone. Your first and last waking hours are when your brain is most programmable—don’t let tech own that space.Cut the Sugar Bombs Quit soda. Replace it with sparkling water + electrolytes or lemon + mint water. Read labels—if it says “natural flavors,” it’s likely junk.Move with Purpose Do 30 minutes of aerobic activity daily. It primes your brain for behavior change and curbs both phone and nicotine cravings.Try a Dopamine Fast Choose one day per week to go screen-free. Expect withdrawal, but that’s how healing starts. Replace screen time with journaling, walking, or sauna.Incorporate Ginger Daily Add 2–3g of fresh ginger to your tea or food, or supplement with 250–500mg extract (with 5% gingerols). It’s a powerful anti-inflammatory and gut healer.If this episode gave you an "aha!" moment, don’t keep it to yourself. Share it with a friend, parent, or coworker who drinks soda, smokes, or scrolls endlessly. That’s how we build real health together.
In this episode, CJ sits down with Ro Huntriss, Chief Nutrition Officer at the Simple App and a registered dietitian with over a decade of experience. They dive into the future of personalized nutrition, the intersection of AI and health, and how sustainable habits—not rigid diets—lead to long-term success. If you've ever struggled with losing weight, plateaued in your progress, or felt overwhelmed by conflicting advice, this conversation breaks it all down into practical, science-backed steps.Key TakeawaysPersonalization is the Future: One-size-fits-all diets are outdated. The Simple App uses AI and data to personalize fasting, nutrition, and movement tasks based on your habits, energy levels, and goals.Micro-Habits > Extreme Diets: Sustainable change happens through small, manageable habits repeated over time—not drastic overhauls. Examples include starting your fast at 9 p.m., adding fiber to dinner, or going for a 20-minute walk.Intermittent Fasting Demystified: There's no magic fasting window—16:8, 14:10, even 12:12 can work. What matters is consistency and finding what fits your life.Beware of Common Mistakes: Overeating “healthy” calorie-dense foods (like nuts), drinking alcohol, underestimating restaurant portions, and relying too heavily on exercise are all traps that hinder progress.Weight Loss ≠ Fat Loss: Preserving muscle mass is key to long-term health. Focus on protein intake and resistance training to avoid the “skinny fat” trap.5 Things You Can Start Doing TodayPick One Tiny Habit – Whether it's logging your meals, fasting for 12 hours, or taking a short daily walk, start small and stay consistent.Prioritize Protein – Add a high-protein source to every meal to boost satiety and preserve muscle mass.Review Your Alcohol and “Healthy” Snacks – Count the calories in drinks, nuts, oils, and restaurant meals. Awareness is power.Celebrate Progress, Even Plateaus – Stalling is part of the journey. A plateau still means you've maintained progress. Don’t quit.Audit Your Environment – Is your tech, kitchen, and social circle supporting your goals? Use tools like the Simple App to build accountability.🔗 Follow Ro Huntriss: https://www.instagram.com/dietitianro/
In this deeply insightful episode, CJ sits down with Dr. Jeffrey Burke—naturopath, regenerative health pioneer, and host of the long-running “Honest Health” radio show. With over 40 years of experience in natural medicine, Dr. Burke offers a refreshing perspective on true wellness—starting from the soil beneath our feet to the thoughts in our minds.Dr. Burke shares how modern life has divorced us from nature’s intelligence. From depleted soils to stressed-out guts, we’ve wandered far from the source of true vitality. But there’s hope—and it starts with asking better questions, respecting regenerative agriculture, and taking ownership of our well-being.💡 Key TakeawaysYour Health Starts in the SoilRegenerative agriculture goes beyond “organic.” It revitalizes soil microbiomes, increases crop nutrient density, and draws down atmospheric carbon—making it essential for both planetary and personal health.Gut Health = Mental HealthA compromised gut from poor diet, low enzyme function, or chronic stress reduces nutrient absorption and can lead to low serotonin and brain fog. Healing begins in the gut.Mushrooms Aren’t Just a TrendFunctional mushrooms like lion’s mane, cordyceps, reishi, and chaga offer brain, immune, and gut support. When paired with Ayurvedic herbs, their synergistic benefits multiply.Don't Be Fooled by LabelsAvoid supplements with vague proprietary blends. Look for transparent labels, organic certifications, and products grown in clean, regenerative environments.Stress Blocks AbsorptionChronic stress elevates cortisol, disrupts digestion, and robs your body of key nutrients—even if you’re eating well. Managing stress is non-negotiable for healing.✅ 5 Things You Can Start Doing TodayShop the Perimeter of Your Grocery StoreStick to fruits, vegetables, lean proteins, and healthy fats. Avoid the middle aisles filled with processed, nutrient-dead foods.Ask Where Your Food & Supplements Come FromChoose products that are regenerative, organic, and label-transparent. Your body deserves clean inputs.Start with Foundational SupplementsDr. Burke’s daily staples: magnesium, vitamin D, high-quality multivitamin, digestive enzymes, probiotics, and functional mushrooms.Shut Off the Digital World Before BedUse a “digital sunset.” Stop new information at least 90 mins before bed to allow your brain to rest and recover.Remember the Wisdom of PlantsPlants do communicate and adapt. Eating stressed (wild or organically stressed) plants can increase your intake of polyphenols and flavonoids, supporting resilience and longevity.This episode reminds us: Health isn't something we fix—it’s something we grow. Start asking better questions, trust nature’s timelines, and nourish your body like it’s the only one you’ll ever have… because it is.
In this episode, CJ shares raw reflections and deep life lessons that have helped him navigate complexity, emotional ups and downs, and personal growth. These insights aren’t just ideas—they’re tools for transformation. From building your inner advisory board to rewiring your mindset around money, health, discipline, and purpose, this is an episode that doesn’t pull punches.Key Topics Covered:The 13 Advisors Hack Build your own mental board of directors—dead or alive. CJ uses AI to simulate advice from his heroes like Naval Ravikant, Steve Jobs, Krishna, and even his future self. Learn how borrowing the mindset of great thinkers can shortcut your personal growth and decision-making.New Money for New Moves Don’t fund your next lifestyle upgrade with savings—create new income instead. This mental model rewires you for creativity, discipline, and long-term wealth.You Are Not Your Emotions Gut health influences mood, focus, and motivation. Your cravings may be coming from your microbiome, not you. Clean up your diet, and you clean up your mind.Type 1 vs. Type 2 Fun Type 1 is pleasure in the moment. Type 2 feels like pain but becomes joy in hindsight. Choose challenges that build your story.Be Fast With Actions, Patient With Results Show up every day without obsessing over the outcome. Growth is a long game—and rewards come after consistent effort, not before.The Ten Dark Years Every master went through a period of silence, doubt, rejection, and invisible hard work. If you’re in your own dark decade, don’t quit. It’s not punishment—it’s preparation.5 Takeaways You Can Start Today:Create Your Own Council Pick 3–5 people (real or historical) whose thinking you admire. Study their work. Use their lens to guide your choices.Only Use New Money for New Things Want to buy something? Earn it first. Don’t dip into your past—create from your present.Reset Your Gut, Reset Your Mood Cut sugar, skip processed food, and add fermented items for a week. Track how your focus and mood change.Embrace the Painful Fun Sign up for something hard this week—a workout, a cold plunge, an uncomfortable but meaningful conversation. That’s where growth lives.Fall in Love With the Process Detach from likes, metrics, or fast wins. Instead, focus on consistency and intensity. The season will come.Final Words: This episode isn’t about hype—it’s about truth. Whether you’re in your “ten dark years” or just starting to shift, these lessons are fuel. Apply one of them today. Not tomorrow. Today. Keep building in silence, and your light will come.
Welcome to a raw, real, and deeply personal episode of Shift with CJ. In this solo session, CJ opens up like never before — not to teach, not to inspire, but to document. To reflect. To process. This isn’t about pretending life is perfect — it’s about unpacking lessons as they happen in real time. In this episode, CJ reflects on six powerful lessons from a week filled with chaos, clarity, and deep internal growth.Key Takeaways:Solomon’s Paradox & Self-Advice You’re brilliant at giving others advice… but often blind when it’s your own life. Learn to pause and ask, “If my friend were facing this, what would I tell them?”Confidence Is Contagious Confidence isn’t something you’re born with — it’s built over time, and it multiplies when you’re around people who believe in themselves. Who’s in your circle?Persistence Beats Talent Most people quit three feet from gold. The ones who win are the ones who simply don’t stop — even when it hurts, especially when it hurts.Storytelling Wins Whether you’re building a business, pitching a product, or trying to connect with others — facts inform, but stories move people. Start telling yours.Pain Is a Teacher, Not a Punishment Instead of asking “Why is this happening to me?”, ask “What is this trying to teach me?” This shift alone can turn pain into power.Life Is Short. Really Short. Tomorrow isn’t promised. Breathe deeper. Forgive faster. Hug tighter. Work hard — but live even harder.5 Things You Can Start Doing Today:Use the Solomon Strategy: Next time you’re overwhelmed, stop and imagine it’s your best friend with the same problem. What advice would you give them? Now follow it.Audit Your Circle: Spend more time with confident, grounded people. Their energy will shape yours. Confidence is viral — catch it from the right sources.Track Tiny Wins: Create a habit of writing down 1 small win at the end of each day. This activates your brain’s reward system and helps build real confidence over time.Craft Your Origin Story: Whether you're a founder, coach, or just someone figuring it out — write down your story. Why did you start? What do you stand for? It will become your anchor and your amplifier.Reframe Setbacks Instantly: Instead of spiraling, try this: when something bad happens, ask out loud: “What is this trying to teach me?” That one line can save your day — and your mindset.This episode wasn’t just a podcast — it was a moment in time. CJ shared his dopamine highs, personal heartbreaks, business challenges, and spiritual reminders, all tied together with one intention: to help you grow through what you go through.🎧 If this episode moved you — pass it on. That one share might be the lifeline someone else needs today. This is The Shift. Welcome to the ride.
Guest: Dr. Mike Van Thielen, PhD Holistic Nutrition Expert, Physician, Mentor, Biohacking Authority, Bestselling Author, TEDx Speaker, and World Record Holder in SwimmingWith over 30 years of experience in optimal health, anti-aging, regenerative medicine, sports performance, and biohacking, Dr. Mike has been featured on the cover of Biohackers Magazine and contributes to Brainz Magazine. Recipient of the CREA GLOBAL AWARDS 2023 for innovation in sustainability and mental health, he’s the creator of the acclaimed IZOD Method™, showcased on Fox, ABC, NBC, and over 300 media outlets worldwide.What You’ll Learn in This Episode:How Dr. Mike created a life of purpose and peak performance through holistic routinesThe 7 Foundations of Health & Biohacking that anyone can followHow to build powerful morning and evening routines for consistent energyReal talk on hydration, breathwork, movement, and mindset as non-negotiable daily habitsInsights into molecular hydrogen, stem cell therapies, and future-forward health technologiesKey Takeaways:Hydration is More Than Just Drinking Water: Coffee, energy drinks, and juices dehydrate you. Prioritize water first!Master Your Breath: Nose breathing at 5-6 breaths per minute increases oxygen efficiency by 300%. Game changer.Move Continuously: Forget the gym-for-an-hour mindset. Move your body throughout the day — stagnation equals disease.Sleep is Sacred: No food 3–4 hours before bed, and create a calming wind-down ritual to enter deep restorative sleep.Purpose Powers Performance: Without purpose, energy wanes. Start daily with gratitude and a purpose check-in: “Do I get to, or have to?” 5 Things You Can Start Doing Today: Morning Gratitude + Grounding: Wake up, give thanks for 3 things, and spend 5 barefoot minutes on natural ground.Hydrate Smart: Add molecular hydrogen water for its anti-inflammatory, mitochondrial-supporting properties. Daily Breath Practice: Try nasal breathing: inhale for 5 counts, exhale for 6 counts — even 5 minutes is powerful. Get Sunlight Daily: Soak up 15 minutes of sunlight to optimize vitamin D and reset your circadian rhythm.Reflect on Purpose Every Morning: Ask: Am I living purposefully? If not, it’s time to recalibrate.Resources & Links:Dr. Mike’s Programs & Free Consultation: biohackingunlimited.comLearn the Limitless Lab SystemConnect with CJ: Explore hydrogen solutions at Biohackn.com