Setting yourself up for success as early as possible is crucial, yet often overlooked. Host and physical therapist Mike Beecher, DPT, is joined by women's pelvic floor physical therapist Danielle Pasquale, DPT, and nutritionist and lactation consultant Koren Bradshaw, CDN, to discuss why those early years matter so much. They dive into bone health during adolescence and young adulthood, emphasizing a balanced approach to eating and body positivity to prevent future issues. Transitioning into the realm of childbirth, they share insights on the significance of pre/postnatal fitness, safe nutrition practices, and pre/postpartum pelvic health.

Personal trainer Brendan Copley and mental performance consultant Arianna Martignetti team up once again to discuss the effects of stress on cardiac health. In recognition of heart health month, they shed light behind some of the science on how stress interacts with the cardiovascular system and provide education on stress so that you can increase your ability in managing or having more control over it.

Brendan and Arianna delve into defining both normal healthy cardiovascular health and abnormal cardiovascular health, explore the definitions and responses to stress, and examine how mental well-being can affect cardiovascular health. They also discuss physiological and mental ways individuals experience stress, methods to manage and relieve stress, including exercise, meditation, and breathwork, and the associations of chronic stress with cardiovascular health.

On the final episode of our Marathon Monday mini-series, 5x Boston Marathon Division Winner Heather Pech joins the podcast to talk about her training process and how she keeps winning gold.

Hosts physical therapist Britt Gunsser and personal trainer Brendan Copley, who are marathoners themselves, discussed what exactly makes Heather such a successful runner — from her nutrition to mentality, Heather breaks down everything that makes her a world record holder.

On the latest episode of our mini-series, Marathon Mondays, physical therapist Britt Gunsser and personal trainer Brendan Copely are joined by Megan Searfoss, owner of Ridgefield/Darien Running Company. They discuss one of the most overlooked aspects of running: finding the right pair of shoes for you.

Megan dives into the fitting process that includes a 3D scanner, detailing why the brand and type of shoe matters for the wearer. The trio also discuss the latest trends in footwear, including carbon plating, as well shoe life expectancy and how to deal with companies updating your favorite pair of running shoes.

In the third episode of our Marathon Monday series, physical therapist Britt Gunsser and personal trainer Brendan Copley dive into the world of mental performance with Arianna Martignetti, Ed.D., who completed her doctorate in sport and performance psychology.

Long distance running is not just a physical activity, but a mental one as well. In this episode, Arianna discusses how to work through negative self-talk, pace management, race-day jitters, visualizations to promote confidence, and  daily mental strategies to promote peak performance, among other topics.

This is the second episode of our series, Marathon Mondays, aimed to prepare runners at all experience levels for their next race, hosted by marathoners themselves: physical therapist Britt Gunsser and personal trainer Brendan Copley.

In this episode, Britt and Brendan interview nutritionist Ashley Jerry, who also has a background in personal training. They discuss how to fuel your body during different portions of your training plan, hydration dos and don'ts, as well as pre, during, and post-race nutrition tips. They also dive into the importance of carbohydrates, as well as common causes of GI distress during a run.

This is the first episode of our new series, Marathon Mondays, aimed to prepare runners at all experience levels for their next race, hosted by marathoners themselves: physical therapist Britt Gunsser and personal trainer Brendan Copley.

In this introductory episode, Britt and Brendan dig into what you should be looking for in a thorough training program, answer frequently asked questions, and debunk common myths. They cover developing a personalized training plan, the importance of different types of runs, how to incorporate strength training, and more.

Heart disease has become the leading cause of mortality for both men and women in the U.S. Listen to physical therapist Shane Foley and nutritionist Francine Blinten discuss proven strategies to maximize your "health span."

From establishing cardiovascular and lean muscle mass baselines to understanding the role your diet plays in maintaining heart health, there are a variety of aspects that can help you prevent — and even manage — heart disease.

Dr. Alon Gitig joins host Michael Beecher to discuss preventing and managing cardiovascular disease through the lens of body composition and insulin resistance. They dive into the relationship between muscle mass, body composition, and cardiovascular health, as well as insulin resistance, the silent epidemic behind cardiovascular disease and dementia.

Dr. Alon Gitig, MD, is a cardiologist based in Yonkers, New York who has been practicing for over two decades. He is affiliated with Mount Sinai Hospital.

With many healthcare practitioners leaving the system and costs increasingly rising, many people are questioning whether our healthcare system is working. These issues affect not just the uninsured who can't afford the care they need, but the average person who can't see a doctor without waiting months, and even the healthcare practitioners themselves, many of whom are experiencing extraordinarily high caseloads.

But at the same time, the rate of innovation in the healthcare system has never been higher, with new life-saving treatments and medications being developed at a rate never seen before.

Dr. Caleb Moore, MD, joins Todd Wilkowski, PT, to discuss the pros and cons of the healthcare system we have today — and some possible solutions to solve some of the issues the system experiences.

Dr. Caleb Moore is a highly experienced concierge internal medicine physician who practices at Greenwich Medical Partners. He specializes in acute care management, chronic care management, preventive medicine, and travel medicine.

While sports psychology and mental performance consulting has been on the rise in the athletic world in recent years, it is important to remember that athletes are not the only people who benefit. From physicians to CEOs, young professionals to entrepreneurs, mental strength can make or break a career.

In this episode, Mike is joined by Arianna Martignetti, Ed.D., and Adam Wright, Ph.D., to discuss the importance of mental performance consulting for athletes and non-athletes alike. Adam and Arianna explore how they help their clients strengthen mental skills, learn how to use stress management tools, and work with trainers, nutritionists and more to improve their mental and physical performance, both on the field and in the workplace.

While golf is an outdoor season, successful, injury-free golfers should not limit their play to the warmer months. From continuing to practice on a golf simulator to maintaining a proper diet and training regimen, there is a lot that can be done to stay in form.

Without those things, there 's a good chance that the next time you step on the green, you don't play as well or even come away with an injury.

This time, Mike is joined by Adam Rainaud, the head golf professional at the Country Club of New Canaan and multiple-time PGA tour champion, to discuss how to successfully transition from the off-season and onto the green.

Like clockwork, many set New Year's resolutions each January, only to find that achieving it was much harder than they initially thought. The culprit? Not necessarily the goal, but the timeline. Success is not black and white, and looking at it that way can be demoralizing when you're behind on your goals.

In this episode, Mike is joined by Mike Ranfone to discuss why goals fail — and how to make actually achieve them, giving success a whole new definition. Mike Ranfone is a trainer and owner of Ranfone Training Systems based in Hamden, CT.

Check out Mike's gym here, and you can follow him on Instagram at @ranfonetraining.

Platform (Paddle) Tennis Pro Patricio Misitrano joins Michael Beecher, DPT, to discuss injury prevention during the winter months. With colder temperatures comes a higher risk of injury — unless the right precautions are taken, such as doing a warm-up before your workout.

Patricio and Mike explore the different types of tennis and the most common injuries among them, and get prevention tips from a technical and biomechanical point of view.

Learn more about Patricio's Paddle Camp, where he helps maximize racquet skills, here: https://thepaddlecamp.com/

Sleep can be elusive. We lie down, close our eyes and hope for the best. Yet that may not happen. Much of the quality of your sleep at night is affected by your behavior during the day — for better or worse.

The good news is there's a new coach in town: Nick Lambe, the sleep coach. He joins Mike to discuss why a good night's sleep is so elusive, and how to finally achieve it. From carving out constructive worry sessions to using a sleep journal, here's what you need to know.

To learn more about Nick, you can find his website here.

It's been almost two years since COVID-19 started spreading across the globe, and there is still much we do not know about the disease. As more time passes, however, we are learning more about the effects of Long COVID, a syndrome that affects a portion of people who contract COVID-19.

Kevin Cota, DPT, and Kiera Klaum, DPT, join the podcast to discuss Kiera's time at a skilled nursing facility treating patients, many of whom felt the effects of COVID-19 long after they contracted it.

When Lauren C. started to suffer from a frozen shoulder, it changed everything. She no longer could reach a higher shelf to grab cereal for her son's breakfast, much less continue painting, which is her livelihood. Her shoulder impacted every part of her life — from her sleep to her stress, to her hobbies and to her family.

Since the start of the pandemic, Lauren has been working with Jon Mendola in Darien to regain not just mobility in her shoulder, but to regain as much of her previous life and hobbies as she can.

Paul Shapiro wants you to know we can revolutionize the way we eat meat. Be it eating less meat, cleaner meat, or plant-based meat, we can still get the nutrients we need — and more — if we take a step back from the practices that are harmful to animals, humans and the climate.

Paul Shapiro is the author of "Clean Meat: How Growing Meat Without Animals Will Revolutionize Dinner and the World." He's also a long-time leader in food sustainability and the CEO of The Better Meat Co., which creates plant protein formulations that can enhance — or even replace — your meat.

The second part of our podcast where we meet golf trainer Tim Vallely, CFSC, one of the newest additions to the Performance team, but not a new addition to the world of golf.

In this half, we focus on how working with a team is networking and sharing knowledge — something Tim has plenty of experience with. He dives into his tips for taking initiative and making connections, all with the goal of giving back.

As we welcome our newest member of the Performance team, golf trainer Tim Vallely, CFSC, we thought this podcast would be the perfect time to explain the team-focused world of TPI golf. Tim explains the roles of fitness professionals, medical professionals and golf pros and how they all work together to help their clients succeed.

And part of working with a team is networking and sharing knowledge — something Tim has plenty of experience with. In part two, he will dive into his tips for taking initiative and making connections, all with the goal of giving back.

We are all aware that wanting to build muscle requires weight training. But that's not all weight training can do. It can fast track weight loss, burn fat and increase your basic metabolic rate. Personal trainer Nick DiMeglio, CSCS, gives listeners a rundown of the benefits of lifting weights — and why you should incorporate it into your exercise routine.

People tend to fall into two buckets: night owls and early birds, often decided by your genetics. Yet society favors early risers, emphasizing productivity culture and leaving part of the population behind.

In this episode, personal trainer Nick DiMeglio, CSCS, discusses how night owls ended up with the short end of the stick as well as ways you can build healthier habits that help you feel more accomplished with your day.

Sarah Gleeson, PTA, used to be a figure skater. She moved on to coaching, and found a home working for the Special Olympics chapter in Connecticut. Fast forward to a few years later, Sarah ended up in the realm of physical therapy — but she hasn't left the Special Olympics community behind.

The Special Olympics world is thriving, yet not many know it exists. It provides healthcare, exercise programs and a strong sense of community among its members. Listen to Sarah discuss her transition from skating to physical therapy, as well as how she uses her musculoskeletal knowledge to her advantage when working with her athletes.

Learn more about Special Olympics Connecticut here: https://www.soct.org/

The ability to meditate does not often come naturally to many. You may get bored after a few minutes and find your mind wandering, or think meditating does nothing for you. But with practice and consistency, you can find yourself on a path to mindfulness that helps you destress.

Don't know where to start? Try a meditation app! Listen to Ashley Moriarty, DPT, discuss her own journey with meditation and how she uses meditation apps to improve her sleep and stress levels.

See which meditation apps we recommend.

90% of the nation's $3.8 trillion in annual health care costs is for people with chronic conditions, and those numbers are only going to go up. Yet these increases are preventable: if we prevent the chronic illnesses, we can prevent an exponential increase in healthcare costs.

By focusing on our diet, exercising and maintaining healthy habits, we can make a difference in our futures, ensuring we stay healthier longer — and pay less later.

Read more from the CDC:
Costs of chronic diseases: https://www.cdc.gov/chronicdisease/about/costs/index.htm
Preventing chronic diseases: https://www.cdc.gov/chronicdisease/about/prevent/index.htm

The keto diet consists mostly of eating fats, aiming to put the person into a state of ketosis, during which the body burns fat for fuel instead of carbohydrates. What seems like an easy way to lose weight can actually be a dangerous diet if done without supervision. From experiencing the keto flu to impaired bone health, the keto diet comes with a variety of warnings.

But there's more to it than meets the eye; the keto diet can be a great approach to alleviating symptoms and delaying the onset of some diseases, including some cancers. By breaking down fats instead of glucose, the keto diet can slow a tumor from growing.

Listen to Mike's interview with nutritionist Francine Blinten, CCN, CNS, about the benefits — and possible negative side effects — of trying a keto diet.

Chances are, there's probably a coffee shop within five minutes of where you are currently located. It seems like everyone of age drinks it — with creamers, syrups and plenty of caffeine. In this episode, Mike & Todd break down not just the makeup of coffee, but what exactly it can do to your body and how much is safe to drink.

While coffee has plenty of benefits, the way you prepare and drink it can make all the difference.

Read more about the benefits of coffee from The New York Times.

Fads come and go, capturing the attention of health nuts everywhere. The latest trend? Chlorophyll supplements. Purported to benefit skin health, increase energy and act as a natural deodorant, among others, chlorophyll seems like a miracle supplement.

But is it? Mike and Todd break down the research and let you know whether chlorophyll is actually worth a shot.

Read more:
Benefits of chlorophyll (Healthline)
Are there benefits to chlorophyll? (The New York Times)

Running shoes are always being updated, and we've come a long way from those leather uppers. Nowadays, Fleet Feet is revolutionizing the way we choose our running shoes with 3D fit id® scanning. Fleet Feet Westport owner Dave Wright takes Mike through the process of evaluating foot shape, gait pattern and pressure points in order to get the best fitting shoe possible.

They also dive into the community-based aspect of owning a shoe store. Whether he is leading training programs, getting kids involved in physical activity or engaging with local nonprofits, Dave is bringing people together while teaching them how to take care of their bodies at the same time.

Check out the Fleet Feet Westport website, or follow them on Instagram: @fleetfeetwestport.

Is running the answer to weight loss? Does cardio slow your gains? Can walking increase your life span? Todd & Mike break down what's true and what's not, and share some surprising statistics about the relationship between exercise and heart health.

Read more:
Association of Exercise Preconditioning With Immediate Cardioprotection from The Journal of the American Medical Association.
Walking an Extra 1,000 Steps May Increase Your Life Span
Does the Cardio 'Interference Effect' Really Slow Your Gains?

There are a plethora of popular diets that claim to be best for you, but they often come with a catch or even turn out to be detrimental to your health. A plant-based diet, however, is proven to improve heart health and lower risks of cardiovascular disease & mortality.

Registered dietitian Jacqueline Ballou Erdos, MS, explains how a plant-based diet, if executed properly, can make a huge impact on your blood markers and overall health. From increasing energy to reducing risk of disease, a plant-based diet goes a long way.

Read more in the Journal of the American Heart Association.

Mike is joined by integrated health specialist Dr. Bronwyn Fitz, and they go in depth on the ways of embracing menopause and taking control of the symptoms and life change.

Be sure to check out Dr. Bronwyn Fitz at Women's Integrative Health.

Want more No Snooze? Find them on Instagram!? Dave Reggina + Mike Parelli (@nosnoozepodcast)

Dave Reggina and Mike Parelli of @nosnoozepodcast join us to discuss the "no snooze" mentality, the importance of creating goals and what it means to take control of your life. They reflect on personal experiences that have helped them establish their own lifestyle habits, from working on professional development to creating disciplined health and fitness regimens.

Want more No Snooze? Find them on Instagram!? Dave Reggina + Mike Parelli (@nosnoozepodcast)

Have you noticed that your energy or power production is decreasing, but you haven't changed your exercise routine? You might be overdoing high-intensity interval training (HIIT). In this episode, Mike and Todd dive into a recent study published in Cell Metabolism where researchers looked to determine the optimal amount of high-intensity exercise. Hear us break down the study and learn more about what HIIT frequency could be right for you.

In this episode, Mike and Todd review an article recently published in the European Society of Cardiology that explains why exercising at work may not be the healthiest option.

Former MLB baseball player and founder of Vasami Training, Chris Vasami, dives into his baseball career and how his own experiences inspired him to start a training business to help athletes improve performance. Chris discusses the importance of understanding the mind-body connection, believing in the training process and adapting to the needs of every individual.

Whether it's work stress, financial stress, physical stress or emotional stress, everyone experiences some form on a daily basis. Finding the balance between your negative and positive stressors is critical to helping your body adapt and become stronger, and everyone's balance is different on goals and lifestyles. In this episode, Mike and Todd explain the key components of stress, why you need stress to progress and how to manage your stress to optimize your health.

Whether you are pregnant, postpartum or just struggling with daily discomfort, Jen Morgan, DPT, is here to discuss the importance of optimizing your health through your pelvic floor. She discussed the importance of raising awareness about pelvic health physical therapy, normalizing the conversations, and proactively advocating for your health. As a women's pelvic health specialist, Jen is passionate about making pelvic health care more accessible for both men and women and provides tips and resources that can help you determine if you could benefit from pelvic health treatment. Pause your kegels and give this episode a listen!

Working from home can have a negative impact on your physical health. Physical Therapist Ashley Moriarty joins Mike to dive into desk ergonomics, screen time, blue light and more. Ashley also provides exercises and tips to improve posture and ways to take a step back from your desk!

Strength and conditioning coaches Megan Kudrick worked with Division 1 athletes at Quinnipiac University and is a USA Weightlifting Level 1 Coach who focuses on recovery and injury prevention for athletes. She discusses different types of weight training programs, including those centered around strength, power and mobility. Each program produces different results, but can be optimized for anyone — from beginners to long-time athletes. Whether you're just starting out in the weight training world or want a leg up, you'll learn something new.

Mike and Todd dive into the lifestyle and habits of seven-time Super Bowl champion, Tom Brady. From nutrition to sleep habits, they discuss longevity and how Tom Brady has been able to perform at such an elite level for over 21 years due to his lifestyle that prioritizes the Four Pillars of Optimal Health. They analyze the TB12 Method and give you key takeaways that can be applied to your own life, whether you are a high-performing athlete or just trying to improve the quality of your life.

This week, Mike is joined by toxicologist Dr. Joe Nieusma, CEO of Superior Toxicology & Wellness. For the past 30 years, Dr. Nieusma has been involved in toxicology research, focusing on empowering his clients to take control of their medications and advocate for their own health. Rather than relying on prescriptions, he is a proponent of incorporating hydration, nutrition and quality sleep to optimize wellness. He also discusses the importance of understanding the environments in which we live and provides simple tips to eliminate common toxins, from water filtration systems to air ionizers.

In this episode, Todd is joined by Kevin Cota, Heather Pech, and Ridgefield Running owner Megan Searfoss. They discuss all things running, including how training has changed during the pandemic, how to get fitted for proper running shoes and making the most of your training.

Performance does not solely rely on the physical aspects of the body. An individual could be in peak fitness, but still unable to accomplish their goals or perform at their best. There is a vital second component to success that many overlook: mental performance.

Riley Fitzgerald, a Sport Psychology Service Coordinator at Boston University has worked with numerous teams and organizations helping athletes develop their mental game in order to compete and perform at their best on a consistent basis. He has provided mental performance services to competitive athletes in the collegiate setting and beyond, including those at BU, Tufts, Endicott, and in the East Coast Hockey League. Riley discusses his journey to working with athletes at the collegiate level, the challenges of blazing the trail in his field, and how mental performance consulting impacts the athletes and clients he sees everyday.

Mike takes the host mic solo in Todd's absence as he is joined by Francine Blinten, CCN, CNS, a nutritionist at Performance. Francine works with a unique segment of the population including oncology patients, substance abusers and generally sick individuals to get them back to healthy state. Mike and Francine discuss specific diseases and ways to reduce the risk through what you eat and drink. Francine also gives listeners some great advice that can be applied to your everyday nutrition.

It's time to revolutionize the way we move, and Director of Physical Therapy and Chiropractic Sales at Hyperice Eric Fernandez is doing just that. He joins Todd & Mike this week to discuss the importance of body maintenance and how percussion and thermal vibration can help soft tissue movement. This in turn helps speed up recovery, improve range of motion, decrease stiffness, accelerate a warmup and more.

Guest this week is dietician Jacqueline Ballou Erdos specializes in weight management, sports nutrition and pediatrics. Jackie works with a range of clients, from working adults to high performance dancers at the Juilliard School in New York City. In this episode, Jackie discusses the "non-diet" approach to nutrition, how to develop realistic goals in weight management and dealing with the female athlete triad.

Todd welcomes special guest and Good Morning America host, Lara Spencer, to the podcast. Lara Spencer is also the star of Flea Market Flip on HGTV. A a long-time client at Performance, Lara discusses her journey towards Optimal Health, as well as her life-changing hip surgery and what she does to stay fit and healthy in its aftermath. Lara and Todd also touch upon her health and wellness lifestyle as a television star, mother, wife and athlete.

Todd and Mike are joined by orthopedic surgeon Dr. Ted Blaine to discuss common orthopedic injuries and how to prevent them, as well as the latest orthopedic surgeries, techniques that are being used, and how to prepare in the case you need surgery.

Chinese medicine specialist, Casey Potetz, joins the podcast to discuss how acupuncture can complement other recovery and physical therapy methods. Casey Potetz holds a degree in Kinesiology from the University of Connecticut and a Master of Science in Oriental Medicine and is a licensed Acupuncturist, and a Diplomate of Acupuncture (NCCAOM). She practices acupuncture and Chinese herbal medicine along with a variety of clinical healing techniques including cupping, Chinese nutritional counseling and electro-stimulation.

Have you heard about fasting, but were unsure if it was right for you? Review all the benefits of fasting, including weight loss, energy gain and generally feeling more clear-headed.

Todd and Mike review TrackMan technology and using an indoor golf simulator as a tool to get better, particularly during the winter. They also discuss the metrics and how to use these data points to their advantage to help golfers get better.

Todd and Mike review TrackMan technology and using an indoor golf simulator as a tool to get better, particularly during the winter. They also discuss the metrics and how to use these data points to their advantage to help golfers get better.

Many Americans drink alcohol, but may not necessarily know about its effects on the body. Learn about the mental impact it can have as well as alcohol's effect on your weight and ability to burn fat, and how often one should drink and when it becomes too much.

RRCA Running Coach Britt Gunsser talks all things running and how it relates to Optimal Health. She covers how to train for a marathon, 10k, 5k, or any race that you have coming up, as well as proper gait, shoes, and how to correct those flaws. Britt also gives some nuggets of wisdom on how to train your body to peak at the right time.

Learn about NormaTec and how compression therapy works and how it can help you. It's a great way to enjoy lymphatic drainage right after a strenuous workout.