Welcome to the LIV1 community!
We are thrilled to have you join our growing team of optimized humans who REJECT average and know what it means to embrace the grind, to push past their limits and strive for excellence in all that they do
LIV1 has created a team of health optimization specialists who practice what they preach and are prepared to design a personalized action plan surrounded by in-depth comprehensive lab analysis along with our preferred affiliates, specialized in nutrition, personal training, mental health and financial services
LIV1 is prepared to guide you to your health optimization goal as YOU invest in the most important investment yet: Your One Mind, One Body, and One Life
Let’s embrace the grind together, let’s push past our limits, let’s achieve your optimal health with LIV1. There is no better time than now, LET’S GO!
"In this vast universe of endless possibilities, we are gifted with but one mind, one body and one life. It's a singular journey, a fleeting moment against the backdrop of eternity. This body, with its heartbeat, its breath, its dreams and desires, is the only vessel we possess to experience the world's wonders, its challenges, and its lessons. And this life, with its myriad twists and turns, is our unique story, written in the ink of choices and chances. Let us honor this body, nourish it, cherish it, and recognize its fragility. Let us live this life with purpose, passion, and gratitude, for in the grand tapestry of existence, we have but one mind, one body and one life to weave our legacy."
Provide immediate feelings of hope and empowerment within our clients as they learn how to take a proactive approach to their own healthcare by understanding their unique biology through comprehensive lab work and expert analysis.
Lead the transformation in bridging the gap between traditional and functional medicine and tailoring the best of both worlds to our client's specific needs. Our ultimate goal is to create a community of optimized humans achieving their highest potential.
LIV1
LIV1 was born out of the desire to create an opportunity for clients to not just add more years to their life, but add more life to their years. Working tirelessly at the bedside of aged patients drove this desire to build a center that does just that from a physical, mental and social aspect.
Jessica Raymond, RN-MSN, FNP-BC, PC-AGACNP, MSCP, is a highly experienced Nurse Practitioner with over fifteen years of experience in various healthcare settings She has served as a nurse in two Level II Trauma centers in the Emergency Department and spent severalyearsworkinginacutecarehospitalmedicineasaHospitalist.
JessicaisalsoaNorthAmericanMenopauseCertifiedPractitioner Sheisalsoamemberof the Obesity Medicine Association and the Sexual Medicine Society of North America With her extensive experience in treating both men and women, Jessica has gained a unique perspectivethatallowshertocombineherloveforhealthoptimizationandherknowledgeof modernmedicine.
Her love for bodybuilding and powerlifting further enriches Jessica’s perspective on healthcare Shehascompetedinbothpowerliftingandbodybuilding,themostrecentbeing asafigurecompetitor.Herdedicationtothesesportshasgivenheradeepunderstandingof theimportanceofexerciseandpropernutritioninmaintainingoptimalhealth.
Inadditiontoherprofessionalandathleticachievements,Jessicaisaproudboy-momtoher eight-year-old son Her role as a mother has taught her the importance of empathy, compassion,andpatiencewhilestillbeingabletomanageherprofessionalandfitnessgoals
JustinMain,RN-MSN,FNP-BCisahighlyexperiencedNursePractitionerwithoveradecade of treatingpatientsinvarioussettingsfromthefamilypracticeofficetotheICU Hispassionfor preventing disease before it even starts lead him to his own health optimization journey and testosteroneoptimization Hiscommitmenttopersonalizedcareensurestailoredtreatmentplans foreachpatient,andhiscompassionandabilitytosimplifycomplexmedicalconceptsarehighly appreciatedbyhisclients.
Justinbelievesinthevitalconnectionbetweenahealthybodyandmind.Heempowerspatientsto reachtheirgoals,prioritizingstrongpatient-providerrelationships Witnessingpatients'progress towardsoptimalhealthishisdrivingforce,allowinghimtomakeapositiveimpactontheirlives.
ForthoseseekingacaringandknowledgeableNursePractitioner,JustinMainistheidealchoice. His extensive experience and dedication shine through in his personalized patient care, emphasizing education, exercise, and nutrition Justin ensures that his clients feel heard and supportedandgoesaboveandbeyondforhisclientstohaveaVIPexperience.
TJ Neveau grew up in Northern Michigan and embarked on a journey of holistic healing, graduating from Palmer College of Chiropractic in 2010. For a decade, he provided fulltime chiropractic care to the Bay City community before transitioning into health optimization five years ago. With a mission to empower LIV1 clients, TJ focuses on educating individuals to make informed health decisions, drawing from his deep expertise and commitment to holistic wellness.
As the Chief Growth Officer and Health Optimization Consultant at LIV1 Health, TJ plays a pivotal role in driving the company's growth trajectory while ensuring the delivery of exceptional health optimization solutions to clients. Additionally, TJ serves as a trusted advisor to clients, guiding them through their health optimization journey and delivering customized solutions tailored to their unique needs.
Dr TimSalahasbeenalicensedchiropractorforthepast14yearsfollowinghisgraduation from Palmer College of Chiropractic in Davenport, Iowa. An athlete his entire life, Tim has alwaysprioritizedhishealthandfitness Comingfromafamilydeeplyrootedinchiropractic care his father, grandfather, uncle, and younger sister are all chiropractors health and fitnesshavealwaysbeenintegraltohislife.
Beforeattendinggraduateschool,TimplayedoneyearofbaseballonscholarshipatWayne State University before transferring to Michigan State University, where he obtained his bachelor'sdegree.Hiscompetitivenaturepersistedaftergradschool,leadinghimtoCrossFit andOlympicweightlifting.TimhasbeenrankedasoneofMichigan's100fittestmenforfour consecutiveyearsandholdsmultiplestaterecordsinOlympicweightlifting
Aftermovingandsellinghischiropracticpracticeof10years,Tim'spassionforathleticsand fitnessinspiredhimtocreateauniquechiropracticclinicspecializinginmuscle,fitness,and athleticrecoverytechniques Hispracticefocusedexclusivelyonathletes,treatingarangeof clientsfromprofessionalNFLplayersandwrestlerstoIFBBprobodybuildersandpowerlifters Dr.TimisalsoaCertifiedStrengthandConditioningSpecialist. Dr.Timbringshisextensive knowledgeandpassionforhealthandfitnesstoLIV1,whereheassistsmembersinreaching theirhealthoptimizationgoalsthroughtraining,nutrition,andmindset
Target each muscle group 2x/wk with a total of 10-20 sets with 8-15 reps per set.
The above is a general recommendation and it should be tailored to your goals and experience with a personal trainer LIV1 has several options available
Dr Gabrielle Lyon said it best when she coined the phrase, “Muscle is the organ of longevity”. Several studies have indicated that regular exercise can add as much as a DECADE onto your life when compared to a person who is sedentary That’s 10 more years of LIFE!
Gaining muscle tissue through resistance exercise is a valuable strategy for enhancing health and extending one's lifespan. Unfortunately, it is frequently underestimated. By engaging in consistent training and gradually increasing the resistance level, individuals can safely develop their strength and muscle mass. This, in turn, can contribute to a decreased likelihood of experiencing cardiovascular disease and accidents associated with frailty as they age.
Additionally, muscle tissue plays a crucial role in enhancing insulin sensitivity by serving as a repository for glucose and elevates resting energy expenditure owing to its substantial metabolic requirements.
“Weight lifting is for losing weight. Cardio is for heart health.”
If just being introduced to Zone 2 cardio, 2–30-minute sessions per week will be sufficient and then can add more to hit the target of 180 minutes per week.
Zone 2 cardio refers to exercising at a moderate intensity, where you can still hold a conversation comfortably but not really interesting in continuing the conversation
Zone 2 can be a bit boring, but the time spent here can be used listening to a podcast or just thinking about projects as it helps to stimulate blood flow to your brain increasing its overall activity.
Advanced assessment of cardiovascular health and a key marker of longevity: VO2max
VO2 max is the maximum rate at which a person can utilize oxygen Measured while a person is exercising at essentially their upper limit of effort. The more oxygen your body is able to use, the higher your VO2 max
VO2 max will decline by roughly 10% per decade and up to 15% per decade after the age of fifty
FREQUENCY: 1-2 VO2 max sessions/wk ranging from 3-8min each.
EXAMPLE: 4 minutes at a max pace then slow the pace down for 4minutes Repeat this 4-6 times then cool down.
"Exercise is the closest thing to a miracle drug that we have."
Startlowandslowlyincreaseasyoubecomemoreheatacclimated. Aimfor2-7sessionsperweek.
!!Stayhydratedbeforeandaftersaunauseandifyoufeellightheadedor dizzyrefrainfromuse!!
Usingasaunacanhavesimilarbenefitstodoingexercisebecauseitmakes yourheartworkharderandputsyourbodythroughabitofstress.Thisstress isactuallygoodforyou.Itcanturnonhealth-boostingprocessesinyour body,likeactivatingcertainproteinsandgenesthathelpprotectandrepair cells.Peoplewhousesaunasregularlymaylivelonger,behealthier,have betterbloodfatlevels,bemorefertile,havelessinflammation,grownew braincells,andhavealowerchanceofgettingAlzheimer'sdisease.
Studieshavealsofoundthatsaunascanmakeyoufeellessdepressedforup tosixweeksafterusingone.Saunascanalsohelpyourbodygetridof harmfulsubstanceslikeheavymetalsandchemicalsthroughsweat
Redlightsaunas,drysaunas,andsteamroomseachofferuniquebenefitsfor healthandwellness.Aredlightsaunausesinfraredlighttopenetratethe skin,promotingcellularrepair,reducinginflammation,andaidingmuscle recoverywithlowertemperatures,makingitmorecomfortableforlonger sessions.Drysaunas,typicallyheatedbywoodorelectricstoves,createa high-temperature,low-humidityenvironmentthatencouragessweating, detoxification,andimprovedcardiovascularhealth.Steamrooms,onthe otherhand,provideahumid,warmatmospherethatopensupairways, enhancescirculation,andhydratestheskinWhileallthreecanaidin relaxationandoverallwellness,thechoicedependsonindividualhealthgoals andpreferences.
Cold plunges, also known as ice baths, are a form of cold therapy where you immerse your body in cold water. The duration can vary depending on a variety of factors, including the temperature of the water and the individual's tolerance to the cold.
Benefits can include:
Muscle recovery: Ice baths can help reduce muscle soreness and speed up recovery after intense workouts or sports events by reducing inflammation and flushing out metabolic waste.
Inflammation reduction: By constricting blood vessels, cold plunges can reduce swelling and inflammation, aiding in recovery from injuries or strenuous physical activity.
Pain relief: The cold can numb the skin, which can provide temporary relief from pain. This can be particularly beneficial in the case of acute injuries or chronic conditions like arthritis.
Improved circulation: The process of warming up after a cold plunge can help improve circulation, as it stimulates blood flow and brings fresh nutrients and oxygen to your muscles and skin.
Mental resilience: Regularly enduring the discomfort of an ice bath can also help build mental toughness and resilience, improving your ability to cope with physical and mental stress.
Mood enhancement: Some research suggests that cold therapy can stimulate endorphin production, potentially improving mood and decreasing symptoms of depression and anxiety
Remember, while these benefits are promising, not everyone should take cold plunges or ice baths. Individuals with certain health conditions, including heart disease, Raynaud's disease, and severe hypertension, should avoid this form of therapy.
Micronutrients
TrackviatheCronometerApporMyFitnessPal
Choline:550mg
Copper:3mg
Zinc:15mg
VitaminC:300mg
VitaminE:15mg
VitaminK:400ug
Magnesium:800mg
Potassium:7500mg
Glycine:7500mg
0.8-1gramsperpoundofidealbodyweight.
Protein intake is crucial for stimulating muscle protein synthesis, which is essential for muscle building and maintenance. Expert Gabriel Lyon emphasizesthatproteinisnotjustimportantforathletesorbodybuilders,but for everyone to support overall health and longevity. General protein intake recommendations vary based on age, gender, activity level, and body composition goals, but a common guideline is to consume 0.8-1 gram of proteinperpoundofbodyweightperday.
However, some experts suggest that higher protein intake may be beneficial foroptimalmuscleproteinsynthesisandoverallhealth.
Utilize www.tdeecalculator.net to estimate macros or reach out for access to ourregistereddieticiansandnutritionistsforpersonalizednutritionplans.
MonsterMash:Rhino’sMealsinaMinute-“TheMonsterMash”(youtube.com)
Sample Grocery list
Shop the outer perimeter of the store. Inner isles kill your diet!
Eggs and Egg whites
Greek yogurt
low-fat cottage cheese (if you like)
Steaks, chicken breast, chicken tenderloin, shrimp, fish, salmon
93% ground beef, chicken or turkey, bison
Salsa/hot sauce
Peppers (poblano, bell peppers, shishitos)
Veggies (asparagus, broccoli, brussels)
Oats
Honey
Bananas, Oranges, Berries (blackberries, blueberries, raspberries, strawberries)
Parmesan cheese
PROTEIN POWDER: Whey Isolate. PR Breaker whey/casein protein available at LIV1.
White rice
Redskin or sweet potato
English muffin (Ezekiel only)
Quinoa
Tortillas
Rice cakes
Black beans
Ezekiel bread
ANY VEGGIES-make sure to consume at least 1 cup of greens a day!
SAUCES:
Any “G HUGHES” sauce (h all sugar free and low fat)
Any “WALDEN FARMS” (dressing and syrup)
Anything sugar free
ENERGY DRINKS: stick with sugar free and 10 calories or less!
HYDRATION: 1 GALLON OF WATER A DAY! If high blood pressure is not an issue, recommend one packet of LMNT or Liquid IV especially on training days.
Alcohol: Catagorized as a Group 1 Carcinogen.
No amount of alcohol is recommended. However, a “safe dose“ is considered 1 drink or less/day for women & 2 drinks or less/day for men. Below are the serving sizes per drink to review.
Drink Sizes per serving
Beer: 12 ounces or 1 standard can of beer.
Wine: 5 ounces. For Reference, 1 bottle of wine is 25oz.
Liquor: 1.5 ounces or 2 standard shots of 80-proof liquor.
Alcohol & Sleep
You might lose consciousness more quickly, but you’re not “falling asleep” faster.
You wake up more times during the night; often times so brief that you don’t remember. Blocks REM sleep which leads to unrefreshed and unrestored sleep.
Alcohol & Weight Loss
Ethanol containes 7 calories per gram.
Increased food hunger. It has been shown that a 25% increase in calorie consumption if wine was consumed before a meal and 22% higher calorie intake if consumed alongside the meal. If weight loss is your goal, alcohol will hinder your progress.
Alcohol & Testosterone
In males, 1.5g/kg of body weight of ethanol consumption can reduce serum testosterone by 23%, 10-16hrs after consumption. Studies have found that 50% of heavy drinkers had spermatogenic arrest compared to only 20% of men without alcoholism.
There are 28-30 DEATHS PER DAY due to drunk driving.
7+ hrs/night with similar sleep and wake times
The circadian rhythm is a 24-hour internal clock that regulates vital bodily functions and influences our sleep-wake cycle. Disruptions to this rhythm can lead to serious health issues, including shorter lifespan, increased risk of depression, and higher chances of developing neurodegenerative diseases. Common problems associated with circadian rhythm disturbances include sleep disorders, slower metabolism, sleep apnea, and cognitive decline.
Spend at least 15 minutes in direct morning sunlight without sunglasses each day to reinforce your circadian clock.
Avoid Nighttime Snacks
Avoid eating carbohydrates late at night. Consume most carbs earlier in the day to align with melatonin's effect on insulin sensitivity. If hungry before bed, have a casein or pea protein shake after dinner.
Limit Blue Light Exposure at Night
Reduce blue light exposure by dimming lights and using night shift mode on electronic devices in the evening.
Manage Caffeine Intake
Avoid caffeine 8-10 hours before bedtime to prevent sleep disturbances.
If you snore, try changing your sleep position, using mouth tape, or elevating the head of your bed Consider a sleep study if snoring persists to check for sleep apnea.
For some individuals, following the 3-2-1 rule can help aid in improving their sleep quality. This includes stopping food intake three hours before bed, stopping fluid intake two hours before bed and shutting off screens one hour before bed.
Sleep is the single most effective thing you can do to reset your brain and body for health.
5-10 minutes per day of guided meditation
Mindfulness meditation involves focusing on the present moment, and like any skill, it requires repetition to see benefits Each meditation session trains the prefrontal cortex to produce alpha-brain waves, which promote feelings of calmness, creativity, and focus Research suggests that mindfulness meditation can reduce symptoms of depression and decrease the size of the amygdala, a brain region involved in the fear response.
Meditation also promotes self-discovery, discipline, and gratitude For beginners, guided meditation can be a helpful way to get started with the practice. It's important to commit to a daily meditation practice, even if it's just for a few minutes each morning
Headspace app. Andrew Huberman’s NSDR.
3-5 minutes per day of focused breath work
Focused breathing through the nose but also into the belly Focus on breathing deeply, fully expanding the diaphragm.
Nasal Breathing: Optimal breathing for health and longevity involves using the nose to inhale and exhale Nasal breathing reduces the sympathetic drive or "fight or flight" response, filters out dust and allergens, and improves oxygen uptake.
Belly Breathing: To optimize breathing, it's crucial to not only inhale and exhale through the nose, but also to direct the breath into the belly by fully expanding the diaphragm. It's recommended to focus on deep breathing to achieve this goal.
How to
Correctly for Optimal Health, Mood, Learning & PerformanceHuberman Lab
Daily sunlight exposure -safe amount is variable per person
Sunlight offers more than just Vitamin D, it aids in reinforcing your circadian rhythm to help you feel more awake during the day and to help you fall asleep at night When outside, consider removing your shoes to connect with the Earth to aid in grounding strategies to reduce stress.
Daily AM affirmation. Ex: “I can. I will. I must.”
The mind is more than a tool for understanding the world; it's the driving force behind our actions, reactions, and experiences There is a profound connection between our thoughts and our reality. Cultivating a successful mindset can significantly impact our lives
Tips for a Successful Mindset
Cultivating a successful mindset is a continuous journey. By aligning your thoughts with your goals and taking consistent action, you can achieve remarkable outcomes
Using Time Wisely
Use your cardio sessions or commutes as opportunities for learning and growth. Transform these moments into a personal classroom: MOTIVERSITY - BEST OF 2019 | Best Motivational Videos - Speeches Compilation 1 Hour Long.
Prune your Social Media
If something triggers you on social media, press the UNFOLLOW button and move on. There is no time to waste doom scrolling and losing traction on your goals. You can only CONTROL THE CONTROLLABLES in life and this is definitely one of them!
Recommended IG accounts: @jayshetty, @andyfrisella, @thrivix, @ drgabriellelyon, @leilahormozi, @alexhormozi, @edmylett
Recommended Books: The Power of One More by Ed Mylett. Atomic Habits by James Clear
Recommended Podcasts: Ed Mylett & Jay Shetty: https://www.youtube.com/watch?v=dQw4w9WgXcQ
Order of Man with Ryan Michler
For the kids: Warrior Kid Podcast with Jocko Willink
Evaluate the 5 closest people around you & their role in your mental and physical health. Do they add to your value or take away from it?
The people we surround ourselves with have a profound impact on our mental and physical health. Evaluating the five closest people in your life can provide insight into whether these relationships are adding value or detracting from your well-being. Positive influences can motivate you, support your goals, and contribute to a healthier, more fulfilling life. Conversely, negative influences can drain your energy, hinder your progress, and affect your mental and physical health adversely
When evaluating the role of the five closest people in your life, it’s essential to determine whether they add value or take away from it. Here are some key points to consider:
Motivation and Inspiration: Do they motivate you to reach your full potential and inspire you to set and achieve goals?
Energy and Enthusiasm: Do they bring positive energy into your life, making you feel enthusiastic and energized, or do they drain your energy with negativity and criticism?
Support and Encouragement: Are they supportive of your endeavors, providing encouragement and celebrating your successes?
Constructive Feedback: Do they offer constructive feedback that helps you grow, or are they overly critical without offering solutions?
Reciprocal Relationship: Is the relationship mutually beneficial, with both parties contributing equally, or is it one-sided, leaving you feeling depleted? By carefully evaluating the closest people around you, you can make informed decisions about your relationships and their impact on your mental and physical health. Surrounding yourself with individuals who add value to your life can lead to improved well-being, greater happiness, and a more fulfilling life.
On your health & fitness journey, you may encounter relationships that don’t serve your growth. This can be difficult and sometimes can be lonely. Stay strong and stay consistent, you will be their inspiration even if from afar. Keep going!
The most important predictor of happiness and fulfillment is the quality of our relationships.
Skill Development
Seek challenging tasks daily.
"Don't expect to be motivated every day to get out there and make things happen. You won't be. Don't count on motivation. Count on Discipline." -Jocko Willink
Engaging in hard things or challenging tasks can bring numerous benefits, both personally and to your community:
Skill Development: Difficult tasks often push us to acquire and hone new skills. This can lead to personal growth and professional advancement.
Resilience Building: Overcoming difficult tasks or situations can help build resilience, the ability to bounce back from adversity or failure This is a crucial life skill that can apply to many different scenarios
Problem-Solving Abilities: Hard tasks often require complex problem-solving, and repeatedly tackling such tasks can enhance your ability to think critically and creatively.
Confidence Boost: Successfully completing difficult tasks can improve self-esteem and self-confidence, leading to an overall more positive self-image Preparation for Future Challenges: Doing hard things can equip us with the knowledge and experience to handle future difficulties more effectively.
Increased Satisfaction: There's a unique sense of satisfaction and achievement when we overcome something difficult. It reinforces the idea that hard work and perseverance pay off.
Remember, everyone's definition of 'hard' is different What's important is to keep challenging yourself and striving for growth
Connect with your community frequently.
A strong community is vital for personal growth, emotional support, and overall wellbeing. Being part of a supportive network fosters a sense of belonging, reduces feelings of isolation, and provides a platform for sharing knowledge and resources. A positive community can uplift its members, encouraging them to strive for their best and support each other through challenges.
The LIV1 community follows the Head Down Eyes Up mentality and know we can not create GENERATIONAL HEALTH if we do not work together and support each other through the process. Follow the LIV1 facebook page and watch your email (check the spam too) for further education and events for LIV1 clients to attend.
IF SO, your first step towards creating GENERATIONAL HEALTH begins with you! You are capable of being the change that you and your family needs to live a long, happy and fulfilling life. It all begins and ends with your health and wellness. LIV1 will be the catalyst to make the most out of your ONE MIND, ONE BODY and ONE LIFE.
Capture your starting point; it's the first chapter of your success story I firmly believe in having a good baseline photo This isn't necessarily for social media, but rather for your personal reference. While the scale can be a useful tool, it doesn't reflect changes in body composition such as fat loss and muscle gain. I encourage you to take a photo first thing tomorrow morning. This photo is for you, not to share with me. In the future, you'll be grateful to have this reference point to measure your progress.
While you await your lab review, take this time to familiarize yourself with the LIV1 Pillars and start integrating them into your daily routine Much like a strong house can’t be built on a weak foundation, a strong resilient individual can not either. Incorporating aspects of each LIV1 pillar to strengthen you foundation will enable you to maximize the benefits of your personalized action plan when it arrives as well as any pharmaceuticalsorsupplementsthatmaybeincluded
A successful mindset is a cornerstone strategy for achieving success in all aspects of life. When we cultivate a positive and resilient mindset, we harness the power to shape our thoughts, actions, and reactions in ways that align with our goals. This mental framework not only enhances our ability to overcome challenges but also fosters a sense of purpose and direction. By focusing on growth, embracing positivity, and maintaining consistency in our efforts, we create a harmonious balance between our mental, physical, and spiritual wellbeing.
