We break down the five health numbers that forecast cardiovascular and metabolic risk and turn them into a simple plan you can act on today. Clear targets, practical measurement tips, and small habits help you lower risk and feel better fast.

• why blood pressure thresholds matter and how to measure right
• LDL, HDL, triglycerides and the power of ratios
• diet swaps and exercise that shift lipid panels
• fasting glucose versus A1C and what each reveals
• quick wins to improve insulin sensitivity
• why waist beats BMI for risk prediction
• building muscle for long-term metabolic health
• resting heart rate, HRV and recovery heart rate
• a step-by-step system to track, trend and act
• red flags that mean it’s time to see a doctor

If you'd enjoyed today's episode, I'd love for you to share it with your friends and family
And if you're feeling generous, consider donating at the link provided in the description
For more resources, tips, and updates, don't forget to visit our website at www.kore-fit.com and follow us on Instagram at KoreFitnessAZ
Join our community and let's continue this journey together

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We explore how Pilates can be a therapeutic path for physical and emotional healing, grounded in breath, nervous system regulation, and mindful movement. Stories, science, and simple practices show how small, safe steps build strength, trust, and lasting change.

• season five focus on core ideas across science, philosophy, and culture
• why Pilates as therapy works for pain, anxiety, and trauma
• neuroplasticity, interoception, and GABA’s role in calming
• breath mechanics that shift fight-or-flight to rest-and-repair
• client stories illustrating safety, pacing, and earned security
• practical tools: three-dimensional breath, spinal mobility, pelvic clock
• somatic skills: resource building, grounding, and pendulation
• adaptations for back pain, anxiety, and trauma-sensitive setups
• nonlinear progress and how to honor strong and tender days
• integrated care with PTs, psychologists, and physicians
• how to start: choose a therapeutic instructor, go slow, keep a journal

If you'd enjoyed today's episode, I'd love for you to share it with your friends and family
And if you're feeling generous, consider donating at the link provided in the description
For more resources, tips, and updates, don't forget to visit our website at www.kore-fit.com and follow us on Instagram at KoreFitnessAZ
Join our community and let's continue this journey together

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We share the Thrive Blueprint—five connected pillars that make health simple, sustainable, and human. Practical tools, tiny habits, and flexible systems help you trade perfection for progress and build a life with more energy, calm, and connection.

• the five pillars of wellness—nutrition, movement, sleep, stress, connection
• 80-20 eating, hydration targets, kitchen setup
• movement snacks, joyful training, beginner strength
• sleep routines, light hygiene, environment design
• breath work, mindfulness, reframing, nature therapy
• relationship quality, intentional check-ins, community
• beating perfectionism, habit stacking, social support
• systems over goals, the two-day rule, first steps

If you'd enjoyed today's episode, I'd love for you to share it with your friends and family
And if you're feeling generous, consider donating at the link provided in the description
For more resources, tips, and updates, don't forget to visit our website at www.core-fit.com and follow us on Instagram at CoreFitnessAZ

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Ch

Kris and Troy explore the powerful connection between Pilates and hiking, revealing how core strength, proper breathing, and flexibility on the mat translate to better performance on mountain trails. They share personal stories about their journeys with both practices while breaking down specific exercises and techniques that help prevent common hiking injuries.

• Pilates develops crucial core strength that improves balance and posture on uneven terrain
• Proper breathing techniques like lateral expansion deliver oxygen efficiently during climbs
• Flexibility from Pilates reduces injury risk, especially in vulnerable areas like hamstrings and ankles
• Key exercises include planks for core stability, bridges for glute activation, and roll-ups for spinal mobility
• Both activities promote mindfulness - connecting with your body through Pilates and with nature through hiking
• Even practicing Pilates 2-3 times weekly can significantly improve hiking performance
• The mental benefits extend beyond fitness, creating a sense of accomplishment that carries into everyday life

Share your experiences with us on social media by tagging @korekast! We want to hear about your favorite trails, go-to Pilates moves, and any challenges you face along the way.

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Adrenal fatigue affects many of us through symptoms like chronic fatigue, brain fog, and irritability, often linked to the stress-filled demands of modern life. We explore the five essential strategies to reset your adrenal function and reclaim your natural energy.

• Understanding adrenal glands: small organs that produce cortisol and other stress hormones
• Common misconceptions about adrenal fatigue and why it's important to rule out other conditions
• Nutrition strategies including leafy greens, lean proteins and healthy fats while avoiding processed foods and excessive caffeine
• Effective stress management techniques like meditation, deep breathing, nature immersion and yoga
• Sleep optimization through consistent schedules, bedtime routines and creating the ideal sleep environment
• Beneficial supplements including adaptogens (ashwagandha, rhodiola), vitamin C and magnesium
• The critical importance of proper hydration and electrolyte balance for adrenal function

Subscribe to Kore Kast, leave a review, and share this episode with someone who might benefit. Find more resources and connect with Kris on social media or at www.kore-fit.com and Instagram @korefitness_AZ.

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Micronutrients are essential vitamins and minerals our bodies need in small amounts for optimal function, yet they're surrounded by persistent myths that affect our health choices. We dive deep into the science behind these vital nutrients to separate fact from fiction and help you make smarter wellness decisions.

• What micronutrients are and why they're essential for virtually every process in your body
• Why "more is not better" when it comes to vitamins and minerals—megadosing can be harmful
• The crucial differences between getting nutrients from whole foods versus supplements
• How micronutrient needs vary based on age, sex, health status, and lifestyle
• Why not all supplement brands are created equal and how to choose quality products
• The truth about vitamin C and cold prevention (hint: it's not what most people think)
• Practical strategies for maximizing nutrient intake through diverse, colorful foods
• When supplements make sense and how to approach them strategically

Join us next week when we'll be diving into the fascinating world of gut health and exploring how the microbiome influences everything from your immune system to your mood.

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Rest isn't a luxury but an essential component of peak performance, creativity, and overall well-being that comes in many forms beyond just sleep. We explore the science behind effective recovery and debunk common misconceptions about rest that might be sabotaging your productivity and health.

• Our brains remain remarkably active during rest periods, processing experiences and making creative connections
• During deep sleep, your brain literally washes itself through the glymphatic system, removing toxic waste proteins
• Research shows performance after 17-19 hours without sleep equals having a 0.05% blood alcohol concentration
• The dangerous "hustle glorification syndrome" celebrates exhaustion while ignoring productivity decline after 50 hours of work
• Elite performers like LeBron James invest heavily in recovery, seeing it as a competitive advantage
• The seven types of rest we all need: physical, mental, sensory, creative, emotional, social, and spiritual
• One-size-fits-all approaches to recovery don't work - you need personalized recharge rituals
• Small daily recovery practices provide greater benefits than occasional lengthy recovery sessions
• Technology can both disrupt rest through blue light and notifications or enhance it with meditation apps
• Building resilience happens during recovery periods, not during stress, as our bodies reset neurologically

Challenge: Implement just one recharge ritual this week - even five minutes daily can make a significant difference in your energy, mood and performance.

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Exercise science has moved beyond the one-size-fits-all 30-minute workout rule, revealing that even brief, intense exercise sessions can provide substantial health benefits comparable to longer workouts. Quality, intensity, and consistency are far more important than arbitrary time benchmarks, with research showing that just 11 minutes of daily activity can reduce mortality risk by 23%.

• Origin of the 30-minute exercise recommendation dates back to 1995 CDC guidelines
• Recent research shows brief, intense workouts can be as effective as longer sessions
• HIIT (High-Intensity Interval Training) creates metabolic benefits in a fraction of the time
• "Exercise snacking" throughout the day can be more effective than one continuous workout
• Minimum effective dose research reveals even 5-10 minutes of running daily extends lifespan
• Individual factors like age, genetics, and fitness goals determine your ideal exercise duration
• Quality of movement and proper form maximize benefits from shorter workouts
• Consistency over time matters more than perfect adherence to time-based goals

Thank you for joining me on this episode of the Kore Kast. I hope you're feeling inspired and empowered to take your health and wellness journey to the next level. If you enjoyed today's episode, I'd love for you to share it with your friends and family, and if you're feeling generous, consider donating at the link provided in the description. Your support helps us to keep bringing you the Kore Kast every week, packed with valuable insights and expert advice.

Support the show

https://www.kore-fit.com