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Winter 2023-24

Healthy Times health

fitness

lifestyle

Immune Boosting Edition bone broth

elderberry syrup

ginger shots

immune boosting shooter

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I am so glad and blessed to have Melissa in my life. She has been such a huge wealth of information with health and life. I call her “Slash”because she is a friend/nutritionist/ life coach/personal trainer. I have known Melissa for almost 20 years and supported her in two different latte stands, a personal training studio, and now with MelFit. So far I have lost 200 pounds with the help and guidance of Melissa. The research of the science behind health and tness and personal investment she puts into each one of her clients is so reassuring and heart warming. I can’t wait to see what the future holds! Keith Warner MelFit Lifer!

Immune Boosting Edition

VIP FOOD PREPPING SERVICE Local food prep service exclusively for MelFit Clients Gluten-free, dairy-free, and no processed sugar. Delivery available within a certain distance. Weekly menu changes and is prepared by a chef/nutritionist. 6 days' worth of food that contains 3 meals, a dessert, and a snack. Must be working on a nutrition plan with Coach Mel or must be a MelFit VIP Member.

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Please e-mail us at melfitcoaching@gmail.com

Winter 2023-2024

Table of Contents 10. BONE BROTH Learn about bone broth and the health benefits

25. SUCCESS STORIES An inspiring story about Melanie McCreerys’ 30 year weight loss struggle

28. MELFIT GREEN SMOOTHIE 25

Get the recipe or purchase locally at The Brew Bar

Ask the Professional 4 Distinctions That Will Help You FINALLY Finesse the Willingness to Go ALL IN on Optimizing Your Health. Written by Matt Laughlin Licensed Psychotherapist

featured in this issue Immune Booting Series…………………10 Success Stories………………………….25 Recipes…………………………………..16 MelFit Healthy Kitchen …………………15 Ask The Professional….…………..……30 5

Healthy Times

health

fitness

lifestyle

Creator/ Designer/ Editor Melissa Valdovinos coachmel@melfitcoaching.com Digital Media Creator/ Marketing Josh Melior josh@melfitcoaching.com Lead Writer Coach Mel Contributors Melissa Valdovinos Josh Melior Melanie McCreery Matt Laughlin

@melfitchoaching melfitcoachingllc

The information provided in this magazine is for educational purposes only, and does not substitute for professional medical advice. Information in MelFit Healthy Times is copyrighted and must not be reprinted, duplicated, or used without permission. Copyright © 2023

letter from our team We are so excited to launch MelFit Healthy Times to our online and local community. We will be publishing our magazine seasonally. Our promise to our readers is to connect, inspire, and motivate you. We wish you a happy and healthy holiday season.

Cheers to your Health Melissa Valdovinos Josh Melior

on the cover Pictured on our cover is Coach Mel the creator of MelFit

About Us

Melissa Valdovinos, AKA Coach Mel: Empowering Lives Through Fitness and Entrepreneurship Meet Melissa Valdovinos, affectionately known as Coach Mel, a woman on a mission to inspire and transform lives through tness and entrepreneurship. With a strong faith in God, a loving marriage spanning 22 years to her husband, Iggy, and a cherished role as a stepmother to two daughters and a grandmother to four, Coach Mel's life is a testament to hard work, resilience, and unwavering dedication. Hailing from Idaho, Coach Mel is a true advocate for movement and an active lifestyle. She's an Idaho native who has spent over 30 years on the snowboarding slopes, alongside enjoying activities like running, hiking, rollerblading, and biking. The very thought of a desk job is enough to make her cringe; she thrives on staying active. Her entrepreneurial journey is nothing short of remarkable. For decades, Coach Mel has been a serial entrepreneur, embarking on a new business venture every four years since she was 27. With a relentless work ethic, she's put in over 80 hours a week to build and eventually sell most of these businesses. Despite facing the challenge of being underestimated as a woman in business, Coach Mel stands tall, always ready to steer any project she takes on. Four years ago, Coach Mel sold her brick-and-mortar tness studio but couldn't imagine a life of retirement. Instead, she channeled her energy into realizing a dream: the creation of Mel t, her own health and tness app. For $29.99 per month, MelFit offers a treasure trove of workouts and recipes. With over 2,000 downloads and counting, it's on track to reach 3,000 by the end of the year, making it a powerful tool for anyone seeking a healthier lifestyle. Coach Mel is a true multi-talent. She dons numerous hats – chef, personal trainer, food prep coach, food shopping expert, marathon coach, life coach, podcaster, and even the mastermind behind her own magazine, "MelFit Healthy Times." Over four years, she's developed 12 nutritional and gut health plans to provide individuals with the accountability and private coaching they need to reach their wellness goals. In addition to her entrepreneurial endeavors, Coach Mel and her husband actively invest in real estate and rentals. Her drive to empower and give purpose to others fuels her every endeavor. Above all, Coach Mel passionately believes that weight loss is the gateway to greatness. She's a living testament to this belief, having transformed herself from a size 15 at 5'1.5" to a remarkable size 1, a physique she has maintained for over two decades. She leads by example, imparting her knowledge and helping others achieve their tness goals and newfound self-con dence. As she continues her journey, Coach Mel's ultimate goal is to be remembered as a successful businesswoman who empowered countless individuals to build self-con dence and achieve their dreams. She stands as living proof that with the right mindset and unwavering determination, the possibilities are endless. Josh Melior was born and raised in North Idaho. Josh graduated from Post Falls High School in 2016. From there, he went on to attend and graduate from Duke University, receiving his degree in digital media and marketing. Josh was fortunate to gain advanced knowledge of each of the eight most important digital marketing domains, from the industries most recognized experts. Josh’s expertise includes videography, photo/video editing, website design, and search engine optimization. Josh prides himself on being a social media expert and enjoys helping his clients with advanced digital marketing. Josh Melior collaborated with tness expert Melissa Valdovinos to create "MelFit." This dynamic duo are the Yin and Yang of the digital tness industry. When Josh is not busy working on MelFit, he enjoys watching sports, including the Seattle Seahawks, the Los Angeles Lakers, and the Spokane Chiefs, a local hockey team. Josh’s mission and passion are to empower, build, and create epic content for “MelFit” and you.

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Please check out the MelFit Podcast for motivation and inspiration! MelFit Podcast is located on page 2 of the app. Thanks for tuning in!

MelFit Immune Boosting Series

Bone Broth

7 Bone Broth Benefits That Will Convince You To Try The Trend! Learn the health benefits of bone broth and find ways to eat and cook with this immune booster! By now, you've heard about bone broth. Bone broth has been around for centuries, but lately seems to be quite a health trend. What is Bone Broth? Bone broth is an aromatic broth simmered with beef, fish, or poultry bones and vegetables. Bone broth sounds very intimidating to make, but it is pretty simple. Contrary to popular belief, bone broth is not the same as stock. The difference between stock lies in the amount of time it is simmering. The longer the liquid cooks, the more nutrients and minerals come out of the bones. Broths are made by simmering the bones and meat (typically that's already been roasted) of an animal or fish for a long time, often more than 24 hours, versus a stock that can finish cooking in about three hours.

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How to make Bone Broth: Making homemade bone broth is easy enough once you have the bones and a bone broth recipe. You can ask your butcher or check the freezer section of your local store for soup bones for beef broth. I like to roast an organic chicken or turkey and use the bones. Where to buy Bone Broth: You can buy pre-made bone broth at your local grocery store or order it online. I thought this was amazing to purchase until I looked at the price. For under $10.00, you can buy an organic chicken, roast it and add the veggies. This recipe makes 2 quarts of bone broth. I have paid almost that much for a tiny jar that barely made one bowl of broth. I also feel like you're "essentially" getting several meals out of your $10.00 investment because you get to eat the chicken after it's roasted. In addition, you can use the broth to sip on or make other soups and dishes. I love using bone broth to make my Melfit Pho Soup. What are the bene ts of Bone Broth? Bone broth is an excellent source of protein (about 6 grams per cup) and minerals like calcium, phosphorus (good for bones and teeth), and potassium, which helps move nutrients into cells and waste out of cells. Here are seven more bene ts of bone broth.

1. Heal and seal your gut. One of the primary bone broth bene ts is for your gut. A cup of bone broth a day can help with leaky gut syndrome, but it's also suitable for protecting non-leaky guts. The gelatin in the bones used for making broth is said to help seal holes in the intestines. People with leaky gut syndrome have a porous intestinal lining; this "patching" can help ease chronic diarrhea, constipation, and food intolerances. Also, bone broth is one of the best hangover foods! 2. Protect your joints. Taking glucosamine supplements has long been used as a rst line of treatment for people with joint pain, but it turns out that bone broth has glucosamine as well. Unlike pills, the broth offers nutritional and health bene ts that can help reduce pain. Chondroitin sulfate, which is contained in the cartilage that protects the joints, has been shown to help prevent osteoarthritis. 3. Sleep better. Another (somewhat unexpected) bone broth bene t is that it contains glycine (an amino acid), which improves sleep and wards off fatigue. 4. Support a healthy immune system. Because of bone broth's high concentration of minerals, it can strengthen your immune system and has been called a "superfood." 5. Increase bone strength. The phosphorus, magnesium, and calcium in the bones seep into the broth, leaving you to sip all those essential nutrients for your healthy bones. 6. Eat healthier. Bone broth is low in calories and nutrients, making it an excellent choice for weight loss. The exact nutrition facts vary from broth to broth, but one cup of broth generally just 30-50 calories. 7. Keep your collagen strong. The real bene t of bone broth is the slow cooking process, which breaks down the bones and connective tissue of the meat. As you sip the broth, you take in collagen (a building block of cells found everywhere from your skin and bones to your brain) and gelatin (a form of collagen that aids digestion)both of which are incredibly healing.

Immune Boosting Edition

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Document Title

MelFit Instant Pot Bone Broth

Prep time: 20 minutes Cook time: 3 hours Total time: 3 hours 20 minutes Servings: 8 cups Calories: 35 Protein: 1 g Carbs: 8 g Fat: 1 g Ingredients: 1 lb of beef or chicken bones or approximately 1 chicken carcass with bones 1 onion cut in half, peel on 2 large carrots chopped in large chunks peel on 4 large celery stalks, chopped in large chunks 6 cloves garlic, peel on 1 tsp rosemary dried, or 1 Tbs fresh 1 tsp thyme dried, or 1 Tbs fresh 1 tsp oregano dried, or 1 Tbs fresh 2 tsp dried parsley, or 2 Tbs fresh 2 tsp Himalayan sea salt 3 bay leaves 1 tsp chili flakes 1 tsp cracked black pepper 8 cups filtered water

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Instructions: 1. Place all the ingredients into the Instant Pot and cover with water. 2. Secure the lid and set it to high pressure for 3 hours. 3. Once the timer goes off, press the cancel button and allow the pressure to release naturally. 4. Let cool and use a slotted spoon to remove most of the bones and veggies. 5. Strain the remaining liquid into glass jars using a ne mesh strainer. Slow Cooker method: 1. Add all ingredients into the slow cooker and cover with water. Close the lid and set it on low for 24 hours, and then turn it off. 2. Do steps 4 and 5 from the Instant Pot recipe above.

Enjoy!

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MelFit Immune Boosting Series

Elderberry Syrup What is Elderberry Syrup? Elderberry syrup provides many natural health benefits. It has been used for centuries to treat and prevent illness. You can purchase Elderberry Syrup at your local Whole Foods Store, but I find making my own saves money, and I can cut the sugar way down. What is elderberry? Elderberry is the fruit of the flowering plant known as Sambucus. The berries have a sharp, sweet flavor. You can not eat them raw, but they are great for syrups, jams, and spreads. Elderberry is a perennial plant that can survive from 80 to 100 years in the wild.

Winter 2023-2024

The fruit of elderberry can be used to make brandy, wine, and gin. Elderberry produces 12 to 15 pounds of berries per year. What health benefits does Elderberry Syrup have? Elderberries are antiviral Provides flu and cold relief Maintains blood sugar levels Aids in digestion It is a natural antioxidant High in dietary fiber Organic detox that disperses free radicals and eliminates toxins Cancer-fighting Anti-inflammatory Strengthens bones Aids respiratory health Purifies and protects the liver Beneficial to skin Benefits the immune system

MelFit Elderberry Syrup Prep time: 5 minutes Cook time: 45 minutes Cool time: 15 minutes Total time: 1 hour and 5 minutes Note: Feel free to double or triple the recipe. Note: Honey is not added until the very end after the elderberry mixture has cooked. Note: The syrup is a little thinner than usual because I cut the sugar content down; feel free to add 1/2 cup more honey for a thicker consistency. This recipe is for weight and fat loss clients who want the health benefits, but not all the sugar. Equipment needed: Boiling pot Measuring cups Mesh strainer or cheesecloth Storage jar Ingredients: 1 cup dried elderberries or 2 cups fresh elderberries 4 cups water 1 tsp cloves or 4 whole cloves 1 tsp cinnamon or 1 cinnamon stick 1 tsp ginger or 1 Tbs minced fresh ginger 1/2 cup raw honey Lemon peel from 1 small lemon (try not to get too much of the white pith)

Instructions: 1. Add elderberries, lemon peel, and spices to water in a large pot. 2. Set to medium-high heat and allow the mixture to come to a boil. 3. Once boiling, reduce heat to medium-low and simmer for approximately 45 minutes with the lid on, or until the mixture has reduced to half. 4. Remove from heat and allow to cool. 5. Once cooled to room temperature, use a mesh strainer or a cheesecloth to strain the liquid from the berries by pouring it into a large bowl. Discard remaining pulp. 6. Add honey to liquid and stir to combine. 7. Pour into a storage jar and refrigerate for up to 3 months. Safe for children 1 and older. Dosage: Children: 1/2-1 tsp per day Adults: 1 Tbs per day Every day you can take this syrup and, when sick, up to every 2-3 hours. Elderberry Syrup lasts up to 3 months in the refrigerator. Enjoy!

MelFit Immune Boosting Series

MelFit Immune Boosting ShooteR

This is the mother of all shots! And I am not talking “bar” shots. There are so many amazing ingredients all packed into this shooter!

Turmeric: Improves heart health Anti-inflammatory Cancer-fighting

Here are the ingredients and their benefits:

Honey: Rich in antioxidants Antibacterial and anti-fungal Helps digestion

Black Pepper: High in antioxidants Lowers the risk of heart disease

Lemon: A high amount of vitamin c Aids in weight loss

Ginger: Antioxidant Anti-inflammatory

Winter 2023-2024

Garlic: Supports immune function Provides antioxidants

Navel Orange: Excellent source of Vitamin C, Vitamin A, Vitamin B6, Potassium, and Calcium

Apple Cider Vinegar: Aids in digestion Reduces cholesterol

Cinnamon: Antiviral Anti-inflammatory

Himalayan Sea Salt: Rich mineral content Aids in hydration

Cayenne Pepper: Reduces inflammation Protects the nervous system Reduces hunger

Immune Boosting Edition

MelFit Immune Boosting Shooter Prep time: 5 minutes Total time: 5 minutes Ingredients: 1 Tbs honey Juice of 1 lemon Juice of 1 navel orange 1 garlic clove, minced 1 tsp fresh ginger, grated 1 dash of cayenne pepper 1 dash of Himalayan sea salt 1 dash of cinnamon 1/4 tsp turmeric Grind of black pepper 1 Tbs Organic Apple Cider Vinegar with the Mother 1 Tbs hot water

Instructions: 1. Mince the garlic (ideally through a garlic press) and set aside for 10 minutes. 2. Whisk together the honey, turmeric, and hot water until the honey is incorporated and smooth. 3. Stir in the remaining ingredients and drink. Storing: This recipe can be made ahead of time and stored in the fridge for 2-3 days.

Immune Boosting Edition

Document Title

MelFit Immune Boosting Series

MelFit Ginger Shot

What is a ginger shot? Ginger shots are a popular wellness beverage that has proven health benefits. Ginger and other shot ingredients like lemon juice help reduce inflammation, soothe digestive issues, and enhance immune function. What health benefits do ginger shots have? • Treats nausea and morning sickness • Works as an antioxidant and antiinflammatory • Helps with osteoarthritis • May help with weight loss by decreasing hunger • Lowers blood sugar and risk of heart disease • Reduces menstrual pain • Treat chronic digestive problems Improves and protects brain function

Winter 2023-2024

MelFit Ginger Shot No juicer needed Equipment needed: Blender Strainer or cheesecloth Potato peeler Ingredients: 1 inch ginger, peeled Juice of 1 small lemon 1 small apple, cored and chopped 1/2 tsp cinnamon 1/2 tsp turmeric 1/4 cup water A few cranks of cracked black pepper Instructions: Take all ingredients and blend well. Use a fine metal strainer or cheesecloth to strain the pulp out of the juice. I use a metal strainer and press the back of a spoon in the strainer to extract the juice. Note: If the shot is too strong for you, feel free to add a few drops of stevia or a tsp of honey. Consume daily! Enjoy!

Immune Boosting Edition

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Success Story

“I was headed to a dark place and will never go there again! I am stronger than I have every been in my life. I know I will finally be able to maintain my weight. This is whyI am sharing my story.”

My name is Melanie Dominguez. I am 46 and have struggled with my weight since I was 14. I grew up very active, along with my twin sister, Melissa, and older sister, Tiffany. We lived on 100 acres on the Coeur d’Alene River in North Idaho, a very remote area. We stayed very active living in the country. We moved to “town” when I was 14, and our activity levels slowed way down. I packed on 15-20 pounds by age 16. I didn’t know how to diet, so I tried eating a bagel and a bowl of cereal daily for a while. I lost weight but gained it all back and more. I remember not eating Thanksgiving dinner one year because I wanted to lose weight so bad. I was miserable. Immune Boosting Edition 25

At age 25, I discovered the Atkins diet. I lost 25 pounds in a relatively short amount of time. I didn’t exercise and had no muscle tone. The weight came back as soon as I went back to eating normally. I joined a gym at age 31 and started doing group fitness classes such as weights, spinning, kickboxing, and step aerobics. I was doing 2 hours of exercise a day and still eating low carb. I didn’t have a lot of energy, but I pushed through anyway. I did an 8-week challenge and lost 20 pounds and 10% body fat. I took 2nd place. After I finished the challenge, I gained it all back and more. At 33, I started jogging every day. I thought you had to run to get lean. I lost a little weight, but I still had a big belly. I was still eating low carb. Over the next 10 years, I lost and gained 30 pounds. After that, I would go from being super strict to no exercise and back to eating junk food. I even fasted for 5 days straight once! When I was 38, my daughter joined the Navy right out of high school and was stationed in Okinawa, Japan, for 3 years. I pacified my sadness with alcohol and food, which only made things worse. My weight was getting out of control, peaking at 160 pounds. I started having hormone imbalances from crash dieting but found a great doctor, and I am now feeling great! But, let me warn you, things change when you pass age 40!

At 44, I started working out using weights and doing light cardio 5-6 days a week and focused on my nutrition. In the last 2 years, I have gradually lost almost 40 pounds, built muscle, and finally have abs! I eat a variety of foods now, including carbs and treats, without feeling guilty. It took me 30 years to get to where I am now. I have so much ENERGY and go to boot camp every morning at 5 AM!

Winter 2023-2024

I FINALLY found the SECRET! It's called CONSISTENCY and knowledge. I have watched my twin sister maintain her weight for over 20 years, and I always knew I could do the same! Melissa has taught me that starvation, low-carb diets, and overexercising are NOT the answer! She has helped educate and teach me about the importance of making health and fitness a LIFESTYLE, not a temporary fix! MelFit is a LIFESTYLE! Melissa is teaching you how we live our lives. We enjoy healthy desserts and even have free days that include alcohol. I am excited for what my future holds, and I am in the best shape of my life at age 46! I can do anything I set my mind to. I can hike to the top of any mountain. Actually, I can NOW run it! I can do pushups on my toes! Just because it takes you a while to reach your goals doesn’t mean you can’t get there. Never give up! Today I have lost 21% body fat! My body fat is 15.5%. Someone recently asked me if I was a bodybuilder, which was quite shocking! I was headed to a dark place and will never go there again! Yet, I am stronger than I have ever been in my life. I know I will finally be able to maintain my weight. This is why I am sharing my story. I hope it INSPIRES you and gives you HOPE! YOU CAN DO IT TOO! Please feel free to comment below or reach out to us. @vitalitypersonaltrainingaz Melanie McCreery Immune Boosting Edition

MelFit Green Smoothie Serves: 1 Ingredients: 1/2 a medium banana 1/4 cup of blueberries 1 serving Orgain Vegan vanilla protein Instructions:

powder (2 scoops) 2 handfuls of organic spinach

1/2-1 cup unsweetened vanilla almond

Add all ingredients to a high-speed blender making sure to add the ice “last.”

milk (less is best/add more if it is too 2.

thick) 2 Tbs almond butter or your favorite nut

Blend until smooth. If you make the smoothie thick, it will keep you fuller longer.

butter

1 date, pitted

Because of the added spinach, the smoothie will “grow” to a 20-ounce size.

Dash of cinnamon 3/4 cup of ice

This recipe is logged in My Fitness Pal as Mel t Green Smoothie.

Calories: 550 (this is a meal replacement shake that will keep you full for up to 4 hours) Carbs: 58.7 g Fat: 23.2 g Protein: 32.2 g

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Ask The Professional

4 Distinctions That Will Help You FINALLY Finesse the Willingness to Go ALL IN on Optimizing Your Health. Written by Matt Laughlin

Don’t keep reading this article for entertainment. Isn’t that what we do with most features like this? The mind gives it a quick scan, we have a few thoughts about it, and we move on. This isn’t written for that. I am not writing to entertain you. I have one goal: my commitment in writing to you is that this article be that mysterious feather that might tip the scale of willingness in your life. 30

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Licensed Psychotherapist

That final bit of encouragement that tips the balance in your heart in a manner where you finally really commit to going ALL IN on optimizing your health and well-being. I say “feather” rather humbly. Even something outside of you as light as a feather is being generous. Because the truth is that this is 100% on you, you know, deep down, you already have the sufficient willingness and commitment to actually change your life for the better, along with those who love and depend upon you. That’s not something I can shift for you as a guest writer to MelFit, nor could Mel Valdovinos do it for you, no matter how excellent she is as a personal trainer and nutritional coach… and judging from her clients, she is quite excellent at what she does.

No, you know, and I know this is 100% up to you. But sometimes all it takes for someone to make that powerful inner decision - where you no longer doubt your commitment in the slightest ~ is the smallest of external nudges. A brief remark. A moment with a loved one. A painful physical limitation. A frustration. Even an article you stumble upon at just the right time when you finally decide to harness that strength and power within. May this article be that for you. I had that kind of nudge a year ago, in January 2023. I was down in Las Vegas at an old friend’s bachelor party. He was one of my last old buddies to get married for the first time in his midforties. Even though it was in Vegas, this was a tame and casual get-together, as you can imagine a group of family guys in their mid-forties might prefer. So, what was the last straw for me? What was the straw that broke the camel’s back of my reluctance to prioritize my health truly? It was a number of things, to be sure. Like you, no doubt, I love my family and friends. My wife and I have four young boys, and we had them a bit later in life (I am 49, and she is 43), so naturally, we want to stay as vital and healthy as possible for their sake. With even a little observation, it’s easy to see we all have considerations like this. We all matter to someone. And our capacity to contribute to their lives matters rather profoundly.

So, naturally, I had all those considerations, probably just like you, but the scales hadn’t tipped over quite yet. I needed a feather. What did it for me was an afternoon standing in a pool, with a drink in my hand, chatting with a bunch of other 40-50-something dudes with protruding bellies full of visceral fat (I’ll get to the visceral fat thing in a moment). In our midst, however, was a man in his late 20s in the absolute peak of health. He was beautiful, fit, and simply enjoyable to watch move around, much like it is intrinsically gratifying to watch world-class athletes, from figure skaters to gymnasts to track stars. The beauty of the human form when optimized is without measure. So, here we are, a group of dudes in mid-life, and we all joked that we once looked as good as this young buck, and we told him as much. It was pathetic. Not only that, of course, we started joking about the joint pain we were experiencing (due to inflammation and visceral fat, no doubt) and the many other limitations that had reared their head in recent years. Following that afternoon in the pool, I walked back to my hotel room, aware of the joint pain and stiffness in my body, and stood in front of my bathroom mirror in full uorescent light. I said to myself, that’s it, I have had enough; I know that one can look fantastic and perform with strength and vigor well into their old age, and I will do that. I am going to do that for myself. I am going to do that because I believe that I owe it to God and my family to be a steward of my health. And I am going to do that because I know it’s possible. I immediately thought of a physician I had been following on social media for the last several months, Dr. Sean O’Mara. Dr. O’Mara is 60 years old and is in remarkable health, having dedicated the last ten years of his life to biological health optimization. He often shares pictures of himself from 10 + years previous, when he was around my age, back when he got started prioritizing his health, and the transformation in his appearance and physical performance is staggering. So, I decided then and there to hire Dr. Sean, which meant hopping on a ight to the Twin Cities, getting MRIs of my organs, brain, and legs, and being all in on applying his strategies wholeheartedly.

Winter 2023-2024

What caught my eye, especially about Dr. Sean’s work, was the research behind it as it pertains to what is known as visceral fat. In 2016, The National Science Foundation awarded Dr. O’Mara and his team a research grant established in an effort to reverse chronic disease, the leading cause of death in both the U.S. and worldwide. Dr. O'Mara and his team used cutting-edge data analytics to glean insights to identify and leverage innovative biometrics/ biomarkers of health, the human genome, and the microbiome. Dr. O'Mara has years of experience evaluating MRIs and, more importantly, reversing chronic disease by reducing visceral fat in the body. He innovatively optimizes humans with natural strategies like sprinting and dietary changes (no hormones), which are more effective than medications. His research, in particular, casts great light on how to reduce and eliminate visceral fat, a deadly precursor to chronic disease. After working with thousands of people and researching thousands of MRIs, Dr. Sean discovered which natural strategies reduce visceral fat, and in turn optimize one’s health and performance. Unlike other forms of fat, which are natural and healthy, visceral fat is detrimental to health, like a deadly fire churning out destructive chemicals in the body. If you’re curious about just how deadly visceral fat is, after you read this article, go to Google and search “visceral fat,________” and insert almost any chronic disease that comes to your mind (cancer, diabetes, metabolic syndrome, low testosterone, joint pain, inflammation, etc, etc). It is implicated in countless disease states. So, that’s what did it for me. That was my feather on the scale. Since February 3, 2023, I have been absolutely all-in on optimizing my health, and the blessings this has brought about are tremendous. My commitment is resolute and unwavering. While I only drank occasionally, I gave up alcohol entirely. I have fasted three days or more over 20 weeks this year. What’s astonishing about this kind of steadfastness is that it isn’t something I developed over time or read books about. It was in me all along, waiting to be located and expressed just like it resides in you.

Immune Boosting Edition

Let me share four key distinctions and observations that might help you locate that willingness you already possess. Principles inspired not only from my health optimization journey, but particularly from my experience as a former psychotherapist and life and executive coach to individuals and business owners locally and across the country. I will be thrilled if just one serves as a feather on your inner scale of willingness. 1.

Your number one physical asset is your body. Period. This principle distinction is Dr. Sean’s, and I couldn’t agree more with him. When embraced and applied fully, your life will change for the better in all domains. Naturally, we have many other responsibilities and assets that transcend the physical domain. If a friend is in need, or suddenly loses a loved one, for example, I will happily lose sleep, and compromise my physical health for the night to be with them in their hardship. Yet, in most cases in day to day life, what takes precedence over our physical health and well-being are not these loftier ideals of love, faith or friendship. We might chronically compromise our sleep, and work late into the night, tending to a physical asset such as a business or property, placing them above our physical health, and in turn suffer for it.

This principle, when meditated upon, will be seen to be absolutely true - there is no physical asset higher in priority than your physical body. Consider this when facing a choice between compromising your number one asset in favor of another asset or priority in life. Is your car, your toys, and even your house more important than your body? A classic example of a misprioritization is the impact of stress on the body and on visceral fat accumulation and weight retention. How many people do we know who stress about their other physical assets to the detriment of their primary physical asset, their own body? Speaking of stress, it’s no surprise to learn that Dr Sean’s highest percentage of clients are what he calls “TOFIS” (thin on the outside fat on the inside). These are often individuals under stress striving to do well for their families or businesses. Yet they do so at a price. They may think they’re healthy because they appear thin on the outside, but in truth, they’re not well. If you violate this principle and comprise sleep, have poor nutrition, or shoulder excessive stress you pay a price that shows up within. 34

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Action automatically follows conviction, and conviction is sparked by proximity. When we are convinced of something completely, we act. We don’t hesitate, resist, or wallow in indecision. Action follows conviction. But sometimes, it’s hard to locate a deep sense of inner conviction and willingness in life. And this is where proximity is absolutely key. Classically, the value of proximity is conveyed in many areas, including religions. In Buddhism, there is a story in which the Buddha gives a wordless sermon, holds up, and passes a white ower to one of his disciples. The symbolic signi cance of this is a transmission of sorts—a transmission of wisdom, knowingness, capacity, etc. In the Christian faith, this is symbolized by the proximity of the Apostles to Jesus Christ, when, in the Gospel of John, we read of Christ breathing on the Apostles and giving them the Holy Spirit. In a more modern context, in addiction recovery, it is established that an indispensable role in the lives of many is that of the sponsor. When a person with an addiction gets in proximity with a former addict who has recovered their sobriety and well-being, they locate within themselves a greater conviction to take action for their betterment.

In personal development and entrepreneurship, this idea around the value of proximity is well popularized by Tony Robbins in his distinction of “Proximity and Power,” and how our enhanced capacity and willingness to act is very closely related to being in proximity to those who have achieved a level of commitment that we are seeking to embody in our endeavors. In my case, my conviction after being with Dr. Sean in person was ridiculously resolute. Dr. Sean, like any top performer, is 100% committed to his strategies. And somehow, it’s easier to resist temptations to deviate from the health strategies I have embraced after having been in Dr. Sean’s presence. Locally, Mel Valdovinos, the publisher of MelFit, is no doubt a source of great conviction for her clients. I know people who have worked with Mel, and the fruits of her strategies speak for themselves. As esoteric as it may sound, I believe that part of her success has to do with the conviction her clients' nesse within themselves after being around such a vital and healthy human being like Mel, who truly operates at a high level. Love is tireless and willing. If you take a close look, you’ll notice that children’s health more or less mirrors that of their parents. This isn’t genetic as much as it is a function of lifestyle and a function of an awareness of what contributes to health and what detracts from it. It is even apparently a re ection of such determinants of health such as a shared microbiome. Take a moment to research the power of the microbiome (all those helpful, “friendly bacteria” that are vital to our well-being), and you’ll discover emerging research noting how communal the microbiome is. In other words, hang out and spend time in proximity with very healthy people, and your biome will start to mirror theirs. There are even studies emerging around fecal transplants dramatically healing mental health disorders. Whether it is your microbiome, your eating, your exercise, or your sleep habits, our impact on those around us is profound.

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Harness the power of awareness: whatever you give your attention and awareness to ourishes in life. Here is an incredibly powerful tool that I have encouraged countless coaching clients to utilize in all kinds of domains in life, from scaling and growing a business, to bettering their family’s routines, to optimizing their health. One of the most overwhelming things people experience when shifting patterns is all the data and variables at work and their self-condemnation and self-criticism in light of making signi cant changes. A familiar pattern for many, to put this brie y, is to heroically endeavor to take on several new habits at once but perfectly, only to falter, become discouraged, beat themselves up, and abandon the project altogether. There is an over-identi cation with their actions and sense of self; when their actions fail, they take them to mean something about their being. One of the most underutilized and powerful ways to get around this pattern is to refrain from making an overambitious commitment to implement several variables at once perfectly and instead make a commitment to do only one thing as best you can - track the variables without judgment, daily in a tracker in two particular ways.

Let’s say you want to optimize your health, and you decide to apply the following strategies: a nutritional approach (by the way, the total elimination of processed foods is central to Dr. Sean’s research and strategy), a sleep routine, resistance training, saunas, sprinting, and morning walks. In this awareness tracking exercise I am proposing, simply note an approximate ideal for all these strategies but do not commit to doing them perfectly. Instead, become curious about how things will go as you adjust to them. Your only commitment is to perfectly track whether you applied your strategies on a given day. Have the courage to keep looking at the truth of it. Awareness is such a powerful faculty of mind that it is almost impossible to steer off course for long in any strategy if you are constantly aware of where things stand. If, as an example, you note that you missed two-morning walks in a row, you’ll nd an incredible willingness to walk on the third day that is almost effortless. What I observe as a coach is that people progress at a tremendous rate when they apply this exercise of daily tracking. But only those who stick to the daily tracking practice. It takes 5 minutes max and can bless your life.

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If you want your family to be well and optimized, you must be well and optimized. So, if you can’t locate the willingness to commit to optimizing your health for your sake, tap into the love you already have for your loved ones and bring that to the forefront of your health habits. I am sure you’ve already demonstrated how tirelessly you’ve sacri ced for others in your life in different contexts. Now, apply that love and capacity that already exists within you to your health. This will bless the lives of those in closest proximity to you, particularly children.

A final addition to this is to be sure to track not only “process” based variables (such as the health strategies you’re applying) but also “progress” based variables. In optimizing your health, this could be your waistline, weight, strength, visible pulses, appearance (it’s helpful to take pictures of your face), number of burpees you can do in 5 minutes, etc. You understand what I mean here. What’s key is to have visual things to measure and track. When you do that, the mind seeks progress and overcoming barriers. This practice will activate positive emotion and willingness within yourself by tracking your progress. Dr. Sean has over 40 strategies he recommends, and there is no way to be perfect with all of them out of the gates. But by tracking them, or at least the primary ones, I continue to make great progress and enjoy tracking the areas that optimize my life, from my capacity to sprint to hair regrowing in a bald spot to the emergence of visible pulses on my body (which indicate improved cardiovascular health) to the reduction of my waistline, etc., etc. I’ll conclude with a 5th distinction, which is that health is truly a function of appearance and performance. We all know, consciously and unconsciously, when we’re in the presence of a healthy and vital human being. Unconsciously, we instinctively trust them more. They radiate to us a certain wisdom, in addition to being a re ection of many character attributes we humans are built to admire, such as discipline and consistency. If you seek to make a difference in the world, you seek to in uence others. And one lever or in uence you must be a steward of is your health as it relates to your appearance. Unhealthy people are not trusted as much in the marketplace as healthy people. There are deep biological and societal reasons for this. Notice, for instance, that all the many brands that have ignorantly marketed their products with “plus” size individuals have done so at great cost to their bottom line. We humans naturally trust and follow those we know will guide us to greater health and betterment, those who can either protect us or inspire us to realize a better state in which we can defend ourselves. Appearance matters. Similarly, health is much more a function of performance, not a random data point in blood work. Interestingly, per Dr. Sean’s research, he has discovered as much. One’s capacity, for instance, to sprint re ects how much visceral fat one has in one's body. The less visceral fat, the better the sprinting gate (higher the knee and stride) and the more able one is to perform physically. Sprinting is not only a strategy of Dr. Sean’s, as it is remarkable at reducing visceral fat and optimizing our hormonal and metabolic health, but it is also a biological indicator worth tracking

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There are many other examples of health being a function of performance as it relates to studies around mobility and capacity for balance or standing and sitting exercises that reflect mortality risk. Health is appearance and performance. And you owe it to yourself and those you love to optimize your health. When you do that, all other domains of your life are more likely to improve, from your mental health and spiritual life to your capacity to work joyfully on the projects and endeavors that mean the most to you. But truly committing to going all in on prioritizing your health is a leap you have to take on faith. The seeming sacrifices you’ll have to make in the short term pail in comparison to the benefits in the long term. One of those benefits is to know, without a doubt, that you’re actually optimizing as you age. How do you know? You have the evidence. You’re tracking it. You can see and touch the physical changes yourself, whether an MRI reveals a reduction in visceral fat, a measurement shows a reduced waistline, or you can now do more pushups in 60 seconds than you could do in the previous year. I will conclude by sharing a comment from one of the wisest men known to walk the planet, Socrates. Below are his concluding remarks to a young abby man he was exhorting in one of Plato’s dialogues to better care of his bodily health. May it serve as that nal feather on your inner willingness scale and spring you into action. May it inspire you to discover what your body is actually capable of doing and becoming. May it jolt you into the recognition that ultimately health optimization will not come of its own, but it will come, if YOU nally commit to going all in. “Besides, it is a disgrace to grow old through sheer carelessness before seeing what manner of man you may become by developing your bodily strength and beauty to their highest limit. But you cannot see that, if you are careless; for it will not come of its own accord.” - Socrates (In Plato’s Memorabilia) About Matt Laughlin is a father of 4 boys, living with his wife Margaux in the mountains near Coeur d’Alene, Idaho. His professional background includes running a successful private practice as a licensed psychotherapist in Colorado, launching and owning multiple magazine franchises, and serving several years in leadership positions coaching fellow business owners nationally in sales and performance. He maintains a private coaching practice, working locally in person and remotely as a 1-1 coach. He co-founded a locally based podcast, called Man on A Mission, and co-facilitates a weekly Man on A Mission personal development and mastermind group with over 50 local entrepreneurs and business owners. To learn more about Matt, visit mattlaughlin.com or follow him online @mattlaughlincda

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