49. The Science of Improving Energy: Proven Protocols to Boost Focus, Mood, and Performance
Release Date: 04/22/2025
69. Q+A Day | Creatine Powder vs Gummies, Smoothie Plant Power, & Heavy Legs on Slow Runs
The Fitness League
In this week’s Q+A, we’re tackling your wide-ranging questions—from performance nutrition to endurance training quirks. Whether you're trying to elevate your recovery, improve your running, or level up your smoothie game, this episode delivers real answers with zero fluff. We cover: ✔️ Plant-based smoothie boosters — beyond spirulina and chlorella: what other greens, roots, and functional plants can help you get more nutrient diversity in your day? ✔️ Why your legs feel heavy during slow runs — the science behind why Zone 2 training can feel harder than tempo running, and...
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68. Habits Don’t Die—They Transform: The Truth About Long-Term Success
The Fitness League
Most people think they need to break bad habits and build new ones from scratch. But that’s not how your brain works. In this episode, we flip that whole narrative on its head. We’re unpacking the truth: habits can’t be destroyed—only transformed. And if you’ve been stuck in the cycle of starting strong and falling off, this is probably why. Inside this episode, you’ll learn: Why habits are wired into your brain (and how they protect you) The myth of “breaking” habits—and what to do instead Our 4-step transformation method for turning bad habits into better ones How...
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67. Q+A Day | Split Workouts, Staying Fit on Vacation & What the Heck is Naval Pulling?
The Fitness League
In this Q+A episode, we’re answering your real-life questions around balancing training with a busy life, staying on track while traveling, and navigating fitness trends that have popped up online. We cover: ✔️ Split workouts — is it okay to break up your training into separate sessions throughout the day? What are the pros, cons, and key things to watch for? ✔️ Cardio and compound lifts — how to structure your workout days when you’re limited on time but still want results ✔️ Naval pulling — yes, it’s a real thing, and yes, we’ll break down what it’s about and...
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66. Family Weekend + Joelle's FIRST Cold Plunge
The Fitness League
In this episode of the Fitness League, hosts Josh, Alessandra, and Joelle discuss the transformative experience of cold plunging, the challenges of balancing parenting with personal wellness, and the importance of maintaining in-person community connections. They share personal anecdotes about their experiences with cold plunges, the benefits of tracking recovery through heart rate variability (HRV), and the complexities of navigating social media as entrepreneurs. The conversation emphasizes the significance of communication within family dynamics and the need to prioritize mental health...
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65. Q+A Day | Bone Health, Step Goals, Food Tracking After Healing & the Advice That Changed Everything
The Fitness League
In this powerful Q&A episode, we dive into some of the most nuanced—and relatable—questions we've received. Whether you're supporting aging clients, navigating motherhood, or rebuilding your relationship with food, this conversation is full of clarity and real-life strategy. We cover: ✔️ Protein and bone density—is too much protein really bad for your bones as you age? We break down what the science actually says ✔️ The lifestyle and fitness advice that changed our lives—and how you can use it today ✔️ How to realistically get more daily steps in—especially when...
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64. When Burnout Isn't Just Physical: The Mental Health Crash No One Talks About
The Fitness League
If you’ve been feeling numb, foggy, unmotivated, and just not like yourself—this episode is for you. We’re not talking about the kind of tired that a nap or coffee can fix. This is the deep mental exhaustion that builds when you’ve been running on overdrive for too long. And it’s more common than you think. In this episode, we break down: The difference between physical fatigue and mental burnout Why high-achievers crash harder (and don’t see it coming) What’s really happening in your brain during burnout Our 24-hour RESET protocol to calm your nervous system fast How...
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63. Q+A Day | Picky Eaters, Cholesterol Help & Doing the Hard Stuff When You Don’t Feel Like It
The Fitness League
In this value-packed Q&A episode, we’re answering questions that hit home for so many of you navigating health, parenting, and mindset challenges. Whether you’re trying to support a loved one’s health or struggling to stay consistent with your own habits—we’ve got your back. We cover: ✔️ How to help a family member lower their cholesterol with practical, realistic nutrition swaps (no crash diets here) ✔️ What to do when mindset is holding you back—especially when you don’t have time for journaling, meditation, or 5am wake-ups ✔️ How to build discipline when...
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62. Why You Keep Starting Over (And How to Finally Break the Cycle)
The Fitness League
“I keep starting over. Why can’t I just stick with it?” If that thought hits a little too close to home—you’re not alone. In this episode, we’re unpacking the real reasons people keep falling off track, and what it actually takes to build consistency that sticks. We cover: ✔️ The dopamine hit of “Day 1” and why the all-or-nothing mindset keeps you stuck ✔️ How emotional eating and escape habits sabotage your best intentions ✔️ Why identity-based goals are more powerful (and sustainable) than outcome chasing ✔️ The truth about discipline that no influencer...
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61. Q+A Day | Creatine & Kidney Health, Muscle Growth Frequency, and Training to Failure
The Fitness League
In this science-backed Q&A episode, we’re clearing up the confusion on some of the most commonly misunderstood training and supplement topics—so you can stop second-guessing and start making progress with confidence. We cover: ✔️ Creatine and kidney health—what your labs might really mean, and whether high-protein diets and creatine are something to worry about ✔️ Muscle group training frequency—is it better to hit each muscle once, twice, or three times per week for optimal gains? ✔️ Should you lift until failure—or stop when your form breaks? We’ll help you strike...
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60. The Sugar Diet: Metabolic Magic or Modern Myth?
The Fitness League
Explore the science behind the "Sugar Diet," a low-protein, high-carbohydrate or high-fat dietary regimen. We'll discuss how this approach influences metabolic pathways, its potential benefits for fat loss, and the importance of nutrient quality in achieving optimal health outcomes. All things considered, do we recommend anyone utilize this strategy? Tune in to find out! APPLY FOR COACHING: SDE Method app: Macros Guide Join the Facebook Community: FREE TOOLS to start your health and fitness journey: Alessandra's Instagram: Joelle's Instagram: Josh's Instagram: ...
info_outlineFeeling drained no matter how much coffee you drink? You're not broken—you just need a better strategy. In this episode, we break down science-backed energy optimization protocols that help you feel more alert, focused, and resilient without relying on endless caffeine.
We dive into:
✔️ What actually controls human energy (mitochondria, circadian rhythm, neurotransmitters, blood sugar)
✔️ How to use light exposure, caffeine timing, blood sugar stabilization, micro-movements, cold exposure, and breathwork to boost energy naturally
✔️ Quick wins you can apply today to start training your body for more consistent, sustainable energy
This isn’t another "drink more water and sleep more" episode—it’s real, research-backed tactics that you can implement immediately to change the way you feel and perform.
APPLY FOR COACHING:
https://www.lvltncoaching.com/1-1-coaching
SDE Method app:
https://www.lvltncoaching.com/sde-method-app
The Roadblocks Quiz (In 60 seconds, learn what's holding you back + how to fix it):
https://quest.lvltncoaching.com/roadblocks-quiz
Join the Facebook Community:
https://www.facebook.com/groups/lvltncoaching
FREE TOOLS to start your health and fitness journey:
https://www.lvltncoaching.com/resources/freebies
Alessandra's Instagram:
http://instagram.com/alessandrascutnik
Joelle's Instagram:
https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn
Josh's Instagram:
http://instagram.com/joshscutnik
Timestamps:
00:00 Unlocking All-Day Energy: The Journey Begins
04:07 The Challenge of Morning Routines
07:20 Choosing the Hard Path for Greater Rewards
10:06 Understanding Energy: The Science Behind It
13:55 The Role of Mitochondria in Energy Production
16:48 Circadian Rhythms and Their Impact on Energy
20:01 Neurotransmitters: The Brain's Energy Regulators
22:56 Glucose Management for Sustainable Energy
25:52 The Importance of Lifestyle Choices in Energy Levels
27:09 Reflections on Past Drinking Habits
28:23 Energy Optimization Strategies: Light Exposure Timing
32:53 Establishing Morning Routines for Consistency
38:10 The Importance of Scheduling and Planning
45:25 Caffeine Intake Optimization for Energy
51:03 Blood Sugar Stabilization for Better Energy Levels
51:46 The Impact of Breakfast on Energy Levels
54:02 Microdosing Movement: Short Bursts of Exercise
01:01:25 The Benefits of Cold Exposure
01:06:46 Breath Work for Energy Control
01:10:14 Creating Sustainable Habits for Health