We all know we need to eat better. What isn’t so clear is how to do it in the time-crunched, temptation-filled modern world. Author, lecturer, and nutrition consultant Chris Mohr, Ph.D., R.D., specializes in helping regular people stick to healthy nutrition plans, and we invited him on the THO podcast to share the strategies he uses with his own clients who have busy schedules and don’t want to hate their food by counting every calorie.

See below for the topics that Mohr, host Orlando Rios, and Onnit Senior Content Strategist Sean Hyson cover, and then check out Mohr’s 12-week Fat Loss Nutrition Plan HERE.

Practical Nutrition Show Notes

The best times of day to eat (0:41)

Does meal frequency matter? (2:30)

Quality snacks for a diet (4:35)

Why you should eat protein first thing (5:50)

How to make the perfect meal (7:30)

How much protein is enough? (9:40)

Clean eating on the go (13:19)

The reason to eat slow (16:00)

Combating cravings (17:00)

The beverage that helps you lose weight (19:00)

Why you don’t need variety (21:36)

Visit Chris at mohrresults.com

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The umbrella of Total Human Optimization covers the quest for physical improvement in all its forms, but it also encompasses mental, emotional, and spiritual growth. You can work your way to having a perfect body, but if you end up alone in the process, it’s an empty achievement.

In the spirit of upcoming St. Valentine’s Day, we asked clinical counselors/life coaches Brian Grasso, Ph.D., and Carrie Campbell—one of the happiest couples we know—to offer some tips for bringing more love into your life, whether you’re alone this year or in a relationship that isn’t as fulfilling as it should be.

You’ll learn that the path that leads to your soul mate has nothing to do with the body you have, the money you make, or the pick-up lines you use. Rather, it begins with finding love for yourself, and then slowly learning to release from the thoughts and habits that have kept you from meeting the love of your life.

Finding Love Show Notes

1. Why your ability to love someone else depends on loving yourself first (2:30)

2. Recognizing low self-esteem (2:40)

3. Counting your wins (7:50)

4. Finding love online—why rejection doesn’t matter (11:40)

5. How to know what you’re looking for (17:08)

6. Why focusing on looks blinds you to true beauty (23:20)

7. How to visualize the love of your life (26:00)

8. Are you in the right relationship? (31:29)

9. Energy in vs. energy out (35:00)

10. Four things you must do to have love (36:01)

For more from Brian and Carrie, visit brianandcarrie.live

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Wolf designed a workout plan to build muscle and burn fat while improving joint mobility, preventing the nagging aches and pains associated with long-term, physique-focused weight training. Learn the exercises that save you pain and boost your gains, how a proper workout should be organized (and modified if need be), and other tips that optimize your results.

Strength For Life: How to Build Strength and Muscle

1. The long-term side effects of training for strength and muscle (2:00)

2. Safer strength exercises (2:40)

3. Does the common gym-goer need strength? (4:25)

4. Strength vs. bodybuilding (6:20)

5. Mobility: what you need to do for joint health (9:15)

6. Decompression vs. mobility (13:30)

7. How big a role does age play in training? (17:00)

8. Why your trainer can’t “fix you” (20:00)

9. How to modify your workout on the spot (23:00)

10. The 12-Week Fat Loss Workout Plan (29:00)

For more information on The 12-Week Fat Loss Workout Plan click here. 

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MMA Heavyweight Todd Duffee discusses the evolution in training, his new love of the steel mace, and his wish to get back on the UFC card.

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Chicago Blackhawks captain Jonathan Toews is a Stanley Cup champion, Olympic gold medalist, and was awarded as the 2015 ESPY best NHL player. Aubrey Marcus sits down with Toews for a one-on-one to talk about playing at a high level.

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3x Stanley Cup Champion, 2x Olympic Gold Medalist, and NHL All-Star Duncan Keith sits down with Aubrey Marcus for a one-on-one discussion on Total Human Optimization.

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If there ever was a model for the unconventional lifestyle, it’s Donald “Cowboy” Cerrone. The busiest fighter in the UFC joins the THO podcast to talk about his unique anti-training approach to fighting and his new idea for settling road rage disputes.

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Jonny Stofko and Tristan Knell are hosts of the Vision Board Podcast and fitness professionals from down under. In this visit to the Onnit Academy, we discuss fitness development, visualizing your future, and the food industry.

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The strategies, mindset, habits, and systems needed to dominate sports & life with former NFL fullback and ImNotYou Podcast host Niyi Sobomehin.

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Erik ‘Esik’ Melland is Head Coach at the Onnit Academy and is a certified viking ninja. He’s a master of the steel mace and a body movement expert.

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