EPI 233: World Renowned Mental Performance Coach On How To Redefine Your Potential, Create Empowering Beliefs, Build Unshakeable Confidence, And Live The Life You Deserve. With Charlie Smith

Show notes: (0:00) Intro (0:37) Charlie's backstory: escaping trauma and rebuilding from rock bottom (3:41) The truth about mindset and why it matters more than motivation (4:34) The 5 Ks framework (7:39) How limiting beliefs get wired in and how to rewire them (14:04) The "integrity gap" and why we feel stuck (16:55) Our mind as a goal-serving mechanism (22:08) Morning routines that actually work (27:58) Living by principles, not preference (33:07) What confidence really means (34:46) Why community and support are essential (39:59) Charlie's tools, programs, and how to connect (44:17) Outro   Who is Charlie Smith?   Charlie Smith is a keynote speaker, mental performance consultant, and coach who helps individuals and organizations build confidence, overcome challenges, and perform at their best. He is the founder of the "My Life…My Pen" platform and host of the Overcome Outloud podcast, where he shares tools and stories to inspire personal growth and ownership.   Charlie's work is deeply rooted in his own journey—surviving a traumatic childhood, overcoming addiction, and rebuilding his life after a successful 30-year career in business and real estate. Today, he trains executives, athletes, and teams to develop mental skills, resilience, and habits that support lasting success. His programs focus on practical strategies that help people make real change from the inside out.   Connect with Charlie: Website: https://charliesmithspeaks.com/ IG: https://instagram.com/charliesmithspeaks Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

Show notes: (0:00) Intro (0:41) Who is Dr. Michael Snyder, and what does he do? (3:44) Catching type 2 diabetes early through personal health tracking (5:59) Why knowing your health baseline matters more than one-time scans (8:49) Using smartwatches to detect illness before symptoms (12:02) Tracking health on a budget (17:04) Why glucose monitors may be the most powerful health tool (18:26) Diabetes subtypes and why one diet does not work for everyone (20:57) Figuring out your diabetic type (24:57) Diet and foods for diabetes (31:55) GLP-1 drugs, benefits, risks, and who they help most (40:26) Genetics vs. epigenetics (44:41) Current studies (46:00) DNA sequence and DNA methylation (48:27) Outro   Who is Dr. Michael Snyder?  Michael Snyder, PhD, is a professor at Stanford University School of Medicine, former chair of Genetics, and director of the Stanford Center for Genomics and Personalized Medicine. He is a leader in genomics and personalized health, known for using DNA, blood data, imaging, and wearable devices to track health early and prevent disease. His research focuses on studying people while they are healthy to catch problems before symptoms appear. Dr. Snyder has published hundreds of scientific papers, launched multiple health tech companies, and authored Genomics and Personalized Medicine: What Everyone Needs to Know. His goal is to shift medicine from sick care to true health care.   Connect with Dr. Snyder Website: https://med.stanford.edu/content/sm/snyderlab.html/ Links and Resources: Peak Performance Life - https://buypeakperformance.com/ Peak Performance on Facebook - https://www.facebook.com/livepeakperformance/ Peak Performance on Instagram - https://www.instagram.com/livepeakperformance

Show notes: (0:00) Intro (0:56) Dr. Longo's surprising path from music student to aging expert (2:00) Early yeast studies and the 10x lifespan breakthrough (3:56) Launching the Fasting Mimicking Diet and supporting clinical trials (6:15) The dangers of long-term calorie restriction and yo-yo dieting (12:18) Why 12-hour fasting is safer than 16+ hours (18:22) Key differences in fasting for women (20:52) What's actually in the Fasting Mimicking Diet (23:41) How often to do it and who benefits most (28:47) Regenerating organs with stem cells and fasting (34:55) The Longevity Diet (38:11) Legumes, protein levels, and real-world advice (45:08) Fasting and cancer: what early research shows (48:15) Where to learn more from Dr. Longo (49:00) Outro   Who is Dr. Valter Longo?   Dr. Valter Longo is the Edna M. Jones Professor of Gerontology and Biological Sciences and Director of the Longevity Institute at the USC Leonard Davis School of Gerontology, a leading center for aging and disease research. Trained in biochemistry at the University of North Texas and UCLA, with postdoctoral work under longevity pioneers Roy Walford and Caleb Finch, Dr. Longo has built a multidisciplinary research career spanning genetics, immunology, endocrinology, and molecular biology. His laboratory has identified key genetic pathways that regulate aging and demonstrated how targeting these pathways can reduce disease risk and progression in both animal models and humans, including novel dietary and genetic strategies that protect healthy cells while making cancer cells more vulnerable to treatment.   Dr. Longo is widely known for developing the fasting mimicking diet, a five-day periodic dietary intervention shown in randomized clinical trials to reduce markers associated with aging and chronic disease, while promoting stem cell–based regeneration and longevity. His work has earned numerous prestigious awards, including the Glenn Award for Aging Research, and in 2018 he was named one of Time Magazine's 50 most influential people in health care. Deeply committed to public health and accessibility, Dr. Longo donates all proceeds from his bestselling books, including The Longevity Diet and Fasting Cancer, to research and education through his foundations in Milan and Los Angeles, advancing affordable strategies to prevent disease and extend healthy lifespan. Connect with Dr. Longo: Website: https://valterlongo.com/                 https://l-nutra.com/ Facebook: https://www.facebook.com/profvalterlongo/ IG: https://www.instagram.com/prof_valterlongo/   Grab a copy: https://tinyurl.com/4h4mspmt                        https://tinyurl.com/j23u989b Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

Show notes: (0:00) Intro (1:00) Jim's journey from pro athlete to elite coach (2:54) The desert years (4:18) How Inner Excellence went viral thanks to AJ Brown (7:17) Why performance training and life training are the same (8:09) The 3 mindset traps (8:56) "Selfless is fearless": how to get out of your own way (12:28) The BFF framework (14:40) How to change your belief system and grow beyond your limits (16:23) The "secret hours" that shape your life (22:01) Morning routines, phone addiction & starting your day right (24:19) What The Best Possible Life teaches about joy, love, and purpose (31:35) The 4 daily goals to live by (37:27) Mastering the ego for inner strength (41:37) The difference between sports psychology and heart transformation (45:02) Why doing hard things and embracing suffering builds joy (47:06) How to connect with Jim (48:16) Outro Who is Jim Murphy?   Jim Murphy is a high-performance coach, bestselling author, and former pro baseball player. After his athletic career ended due to injury, he earned a master's in coaching science and began working with elite athletes, Olympians, and leaders. He's best known for his book Inner Excellence, which went viral after NFL star AJ Brown was seen reading it during a playoff game. His second book, The Best Possible Life, focuses on living with deep contentment and confidence. Jim now leads retreats and teaches others how to build inner strength, purpose, and peace. Connect with Jim: Website: https://innerexcellence.com/ IG: https://www.instagram.com/innerexcellencejimmurphy X: https://x.com/innerexcellence   Grab a copy: https://innerexcellence.com/jim-murphys-books/ Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram  

Show notes: (0:00) Intro (1:05) Ryan's journey from sports psychology to mindset research (2:41) The story of Cheryl and the difference between "doing" and "being" (6:37) Why mindset matters more than skillset (9:09) Fixed vs. Growth Mindset (11:54) Closed vs. Open mindset and the power of feedback (22:28) Prevention vs. Promotion mindset: how goals change your wiring (29:57) Inward vs. Outward mindset: seeing others as people, not objects (34:08) Trauma, healing, and upgrading your inner programming (35:50) Three levels of development: from journaling to deeper healing (41:40) How to work with Ryan and access the free mindset assessment (44:25) Outro Who is Ryan Gottfredson, PhD?   Ryan Gottfredson, Ph.D., is a leading leadership development author, researcher, and consultant specializing in vertical development and mindset transformation. A Wall Street Journal and USA Today best-selling author, he wrote Success Mindsets and The Elevated Leader. Through his firm, Ryan Gottfredson LLC, he helps executive teams and organizations elevate performance and culture, working with major brands such as CVS Health, Deutsche Telekom, Experian, the Federal Reserve Bank, Nationwide Insurance, and Cook Medical. Ryan also serves as a leadership professor at California State University–Fullerton. He holds a Ph.D. in Organizational Behavior and Human Resources from Indiana University and has published more than 20 scholarly articles across top journals. His research on leadership and organizational behavior has been cited over 4,000 times since 2018, establishing him as a respected authority in the field.   Connect with Ryan: Website: https://ryangottfredson.com/ LinkedIn: https://www.linkedin.com/in/ryan-gottfredson-9a0b466 Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram  

Show notes: (0:00) Intro (1:17) Dr. Andrew Koutnik's background & obesity struggles (5:00) Lifestyle's surprising role in autoimmune disease risk (7:47) The rise of metabolic dysfunction in kids and adults (13:17) Key health markers to watch (18:55) Can a ketogenic diet reverse metabolic dysfunction? (30:04) 10-year ketogenic case study results (42:30) Advice for the "average" person looking to feel better (51:10) How to reduce carbs without giving up your favorite foods (57:50) Why short-term cravings can cost your long-term health (1:01:10) Why current diabetes guidelines may not reflect the latest science (1:08:36) Final thoughts and where to find Dr. Koutnik's resources (1:09:21) Outro Who is Dr. Andrew Koutnik?   Dr. Andrew Koutnik, PhD, is a biomedical researcher with expertise in metabolism, nutrition, and disease. He earned his PhD at Florida State University in Biomedical Sciences, studying how metabolism-based therapies like the ketogenic diet impact health and performance. He has worked with leading institutions, including NASA, Harvard, Johns Hopkins, and the Department of Defense, translating cutting-edge research into practical tools for improving metabolic health, managing chronic disease, and optimizing physical and cognitive performance.   As someone living with type 1 diabetes, Dr. Koutnik combines deep scientific knowledge with personal experience. He has published extensively on topics such as metabolic therapy, insulin resistance, and the ketogenic diet's role in chronic disease. He is also an advocate for evidence-based lifestyle interventions and works directly with elite athletes, military professionals, and everyday individuals to help them thrive through science-backed nutrition and lifestyle strategies.   Connect with Dr. Koutnik: Website: http://andrewkoutnik.com IG: https://www.instagram.com/andrewkoutnikphd/ YT: https://www.youtube.com/@AKoutnik     Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

Show notes: (0:00) Intro (1:11) Mary's global travels and ancestral healing approach (2:18) Exploring microbes and FMT in Norway (3:14) Why "fun" is vital to healing (5:17) How dance restores the body and mind (7:27) Why many tribes don't get diseases (9:54) The healing power of sunlight (12:47) Mayan culture's built-in gratitude practice (14:37) Birth microbes and their role in immunity (17:00) The Chaga tribe's joyful, nutrient-rich lifestyle (19:57) How modern diets are failing and why (26:47) Safe carbohydrates depending on health issue (30:04) C-section births and rebuilding microbiomes (32:08) Determining which diet is for whom (34:21) The Quechua's diet and culture (38:41) Animal-based glyconutrients and healing soups (43:16) How "helping" can harm indigenous cultures (46:45) Rethinking charity and sustainable support (48:44) Where to find Mary and her work (49:43) Outro Who is Mary Ruddick?   Mary Ruddick is a Human Ecologist and microbiome expert known for reviving the ancestral human microbiome. Part researcher, part explorer, she has traveled through deserts, jungles, highlands, Arctic regions, and even conflict zones to study the diets and microbial patterns of the world's last traditional cultures. Her work reveals how these untouched tribes maintain extraordinary health across generations without modern medicine.   From scientific stages to remote ceremonial sites, Mary is sought after to explain why modern health is declining and how to restore what humans have lost. Her approach blends neurobiology with microbial science, using ancestral "birthright" microbes to rebuild resilience. Through her global practice, teachings, and 100+ podcast appearances, she guides people back to the original human blueprint—symbiotic, sovereign, and vibrantly alive.   Connect with Mary: Website: https://www.maryruddick.com/ Minnect: https://app.minnect.com/expert/MaryRuddick Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

Show notes: (0:00) Intro (0:43) The accidental discovery that launched it all (2:18) Why the palm, not the arm, is key to heat transfer (5:00) Pull-up performance nearly triples using hand cooling (7:56) How the CoolMitt works and why it matters (15:39) Why cold plunges aren't the same as cooling during workouts (21:31) Circadian rhythms and peak performance timing (25:21) Tips to reduce jet lag and adjust your internal clock (29:42) The link between sleep, memory, and weight gain (31:29) Natural fixes for sleep apnea and insomnia (39:02) Why eating earlier helps your metabolism (43:08) Why ice water is too cold and what temp actually works (45:15) Outro Who is H. Craig Heller?   Dr. H. Craig Heller is the Lorry I. Lokey/Business Wire Professor of Biology at Stanford University. He earned his Ph.D. in Biology from Yale University in 1970 and has spent his career studying sleep, circadian rhythms, and human temperature regulation. His work explores how body temperature impacts performance, fatigue, and recovery, as well as how sleep and circadian biology influence learning, memory, and developmental conditions like Down syndrome.   Dr. Heller has held leadership roles across various departments and programs at Stanford and is widely recognized for both his research and teaching. His discoveries have led to real-world innovations, including technologies that help athletes train more effectively by managing heat stress.   Connect with Dr. Heller: Website: https://coolmitt.myshopify.com/ Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram  

Show notes: (0:00) Intro (0:55) Mike Boyle's journey from bartender to elite trainer (3:39) Why traditional body part splits don't make sense for most people (6:45) What "functional training" really means (13:00) One-legged exercises vs. heavy squats (16:39) Why sprinters look better than bodybuilders (18:56) The truth about Instagram fitness and drug use (21:53) How to transition from "gym bro" training to smart, full-body workouts (25:55) Why warming up matters more than you think (29:26) The importance of posture, mobility, and foam rolling (35:53) What real fitness should prepare you for (37:14) The overlooked power of training your posterior chain (43:30) A full sample workout from Coach Boyle's gym (52:03) Why running may be doing more harm than good (54:03) Where to train with or learn more from Coach Boyle (55:49) Outro Who is Michael Boyle?   Mike Boyle is one of the most respected figures in strength and conditioning, known for pioneering functional training. He began his career as an athletic trainer after earning both bachelor's and master's degrees from Springfield College. Realizing his passion lay in strength and conditioning, he volunteered at Boston University, where he eventually became the Head Strength & Conditioning Coach for 15 years. Boyle also served as Strength Coach for the Boston Bruins from 1991 to 1999 and worked with the Boston Red Sox, earning a World Series ring during his time with the team. In 1996, he co-founded Mike Boyle Strength & Conditioning (MBSC), now recognized as one of the top training facilities in the world. He has trained Olympic athletes, professional teams, and thousands of adults, and has authored several books. His approach centers on safe, intelligent training with full-body workouts and mobility work. Boyle also created the Certified Functional Strength Coach (CFSC) program to educate trainers globally. He lives in Massachusetts with his wife and two children.   Connect with Michael: Website: https://www.bodybyboyle.com/ https://www.strengthcoach.com/ IG: https://www.instagram.com/michael_boyle1959/ X: https://x.com/mboyle1959 Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram  

Show notes: (0:00) Intro (1:17) Sally's return and her health journey (3:10) Discovering oxalates (6:11) What are oxalates, and the worst high-oxalate food to avoid (10:23) Symptoms of oxalate toxicity that most people miss (14:39) Safe daily oxalate intake (18:54) Why most doctors miss this (21:06) Other plant toxins: lectins, phytates, and more (24:28) How processed and plant-based foods damage gut health (27:01) Talor's raw vegan diet gone wrong (30:35) Brown rice vs. white rice (34:52) Sally's top recommended foods and swaps (38:08) Fruits and legumes: What's safe, what's not (41:29) Managing oxalate overload and how to track it (46:04) Where to follow Sally for more guidance (47:51) Outro Who is Sally K. Norton?   Sally K. Norton, MPH, is a health educator, speaker, and author of the bestselling book Toxic Superfoods: How Oxalate Overload Is Making You Sick—and How to Get Better. With a degree in Nutrition from Cornell University and a Master's in Public Health from the University of North Carolina, Sally brings a unique blend of academic expertise and personal experience to the conversation around diet and wellness.   After decades of suffering from fatigue, pain, and chronic health issues—despite following a so-called "perfect" healthy diet—Sally discovered that oxalates, naturally occurring compounds in many plant-based foods, were silently damaging her body. Now, she's on a mission to raise awareness about this overlooked topic and help others reclaim their energy, reduce inflammation, and feel better by making smarter food choices.   Connect with Sally: Website: https://sallyknorton.com/ IG: https://www.instagram.com/sknorton/ YT: https://www.youtube.com/@sknorton   Grab a copy: https://tinyurl.com/3tstmu66 Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram