The sauna is one of the most powerful, research-backed tools for improving cardiovascular health, brain function, athletic performance, and longevity.

In this episode, Andrew breaks down the science behind sauna use, including why regular sauna sessions can reduce cardiovascular mortality by up to 50%, improve blood pressure and cholesterol, boost endurance performance, enhance recovery, and support long-term brain health.

We also explore how heat exposure triggers heat shock proteins, growth hormone release, increased red blood cell production, and improved detoxification—plus why sauna works best after your workouts, not before.

Whether you’re an athlete, someone focused on longevity, or just curious about adding sauna use to your routine, this episode gives you clear, evidence-based guidance on how to use sauna safely and effectively.

Chapters

00:00 Saunas in the Winter
01:57 Sauna history: Finland, Russia, Rome
06:30 Sauna Boom in the US
09:00 Cardiovascular Health
12:39 Performance benefits: endurance, blood volume, RBCs + EPO
22:00 Heat acclimation + cardio-respiratory fitness + recovery
27:30 Muscle preservation: heat shock proteins + sarcopenia
31:30 Brain & mental health: dementia risk, mood, BDNF + learning
38:00 Cellular repair, detox, pain relief

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements:
Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

• 44% off Native Hydrate: nativehydrate.com/comovement
• 57% off Collagen Peptides: getnativepath.com/comovement
• 41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic:
Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays!
https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering individualized coaching and remote programming.
📧 Email: info@co-movement.com

🌐 Web: https://www.co-movement.com/

📸 Instagram: https://www.instagram.com/co_movementhq

Hashtags:
#sauna #infraredsauna #longevity #hearthealth #cardiovascularhealth #recovery #endurance #heattherapy #fitness #health

Peptides are everywhere in the health & performance world—but what are they actually? In this episode, Andrew breaks down what peptides are, why they’ve exploded in popularity, and what research has and hasn't been done.

We'll e go deeper on two of the most talked-about peptides: BPC-157 (Body Protection Compound) and GHK-Cu (copper tripeptide). We cover what they’re commonly used for (tendon/ligament recovery, wound healing, gut support, skin and hair), the proposed mechanisms (inflammation regulation, nitric oxide support, angiogenesis, collagen/elastin signaling), and circumstances where Andrew would recommend avoiding them (active cancer or a strong cancer concern due to blood vessel growth signaling).

If you’ve been hearing peptide hype online and want a grounded overview—this is your starting point.

Chapters

00:00 Why Peptides Are Trending
01:23 What Peptides Are
04:10 Recovery and Anti-Aging
08:05 Where to Get Peptides
13:30 BPC-157 For Gut, Tendons, Ligaments, and Wounds
23:10 BPC-157 For Inflammation, Nitric oxide, Angiogenesis, Growth-Hormone Receptors
38:40 Andrew’s experience
50:30 GHK-Cu For Healing, Antioxidants, Brain, Skin, and Hair

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement
57% off Collagen Peptides: getnativepath.com/comovement
41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years and would love to create a personalized plan for you!

Email: info@co-movement.com
Web: https://www.co-movement.com/
Instagram: https://www.instagram.com/co_movementhq

#peptides #bpc157 #ghkcu #copperpeptide #injuryrecovery #tendonhealth #ligamentrepair #guthealth #inflammation #biohacking #antiaging #skincare #collagen #fitness #health #longevity

Creatine has been in the spotlight for decades—but the newest research reaches far beyond the weight room. In this episode, Andrew covers: what creatine is, why it’s so safe, how it fuels performance via ATP, and fresh findings on recovery, muscle growth, bone and fall risk, cognition and mood, sleep deprivation, and more. We also tackle who should consider supplementing, the best form (monohydrate vs HCl), and simple, effective dosing.

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement
57% off Collagen Peptides: getnativepath.com/comovement
41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years and would love to create a personalized plan for you!

Email: info@co-movement.com
Web: https://www.co-movement.com/
Instagram: https://www.instagram.com/co_movementhq

#creatine #supplementscience #strength #endurance #recovery #bonehealth #brainhealth #sleep #agingwell #fitness #health

Mike DeGeorge is a 27-year-old ultra runner from Albany, NY, who only started running in 2020 and is already competing at an elite level. After discovering David Goggins and using running to turn his life around, Mike built up to 180-mile training weeks, shattered the Brookfield Classic 50K course record, ran 100 miles at a 7:30 pace, and logged 141 miles in 24 hours. In this episode Mike talks about training, discipline, a near-death experience, recovery, and what drives him to chase the dream of joining Team USA. Outside of running, Mike works in a homeless program, has dedicated the past 10 years of his life to homeless services, and is a father to one daughter.

Instagram: https://www.instagram.com/mikeedegeorge

Chapters

00:00 Meet Mike DeGeorge

02:30 How David Goggins Sparked a Life Change

05:00 Building to 180-Mile Weeks and Training on a Treadmill

09:30 Breaking the Brookfield Classic 50K Course Record

12:15 Tackling 5,000 Feet of Climb in Worn-Out Road Shoes

14:45 Fueling and Strategy — Gels, LMNT, and Ketone IQ

18:30 The 100-Mile Treadmill Challenge (12 h 29 m at 7:30 pace!)

21:00 Winning 24-Hour Races and Running in the Dark

30:00 Training Breakdown — Mileage, Lifting, Recovery & Diet

37:00 Balancing Work, Fatherhood & Training 3 Hours a Day

43:00 The Dream: Team USA 24-Hour Championship Goal

48:00 Near Death with Rhabdomyolysis at 141 Miles

53:00 Lessons from Failure & The Fat Ox Redemption Race

1:02:00 Music on the Run — Eminem Motivation

1:05:00 Coaching, Structured Training & Favorite Shoes

1:09:00 Final Thoughts — Inspiration Through Running

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!
44 % off Native Hydrate: nativehydrate.com/comovement
57 % off Collagen Peptides: getnativepath.com/comovement
41 % off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching and Remote Programming to the best humans on the planet.
Email: info@co-movement.com
Web: https://www.co-movement.com/
Instagram: https://www.instagram.com/co_movementhq

#ultrarunning #mentalstrength #endurancetraining #runningmotivation #brookfieldclassic #davidgoggins #teamusa #fitness #health #longevity #ultramarathon #motivation #trailrunning #inspiration #comovementgym

Patrick Hallahan returns to share the rest of the story—how he quit work, lived simply in Flagstaff, stacked 100–140 mile weeks, and rebuilt after DNFs and injuries to cap his season with a sub-66 at Bigfoot 200. We dig into training for 100s and 200s, the power of hiking volume, strength work that protects the descents, fixing GI issues, social media/community support, gear, and what’s next: Saddles 100, Moab 240 volunteering, and a run at Cocodona.

00:00 The Grind

01:34 DNFs, Injuries, and Reset

04:36 Flagstaff Basecamp & Big Volume

06:54 Bigfoot Crew

09:40 Community

15:22 Sponsorships

18:27 Moving West & 2025 Goals

21:47 Training 100s vs 200s

26:12 Strength Work & Staying Loose

30:22 GI strategy & Fueling Tweaks

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement

57% off Collagen Peptides: getnativepath.com/comovement

41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years and would love to create a personalized plan for you!

Email: info@co-movement.com

Web: https://www.co-movement.com/

Instagram: https://www.instagram.com/@co_movementhq

#ultrarunning #bigfoot200 #cocodona250 #trailrunning #enduranceathlete #syracuseny #flagstaff #hiking #zone2 #strengthtraining #nutrition #gastrointestinal #community #nnormal #health #longevity #fitness

Ultramarathoner Patrick Hallahan returns to the Co-Movement Gym Podcast after an epic finish at the Bigfoot 200. In Part 1 of this two-part episode, Patrick walks us through the grueling 200-mile race across Washington’s Cascade Mountains, where bonks, hallucinations, wildlife encounters, and one-hour of total sleep tested his limits. We dive deep into fueling struggles, mindset shifts, and the lessons only a 200-miler can teach.

Patrick is an ultramarathon athlete, residing in Syracuse, NY, who recently completed the Bigfoot 200, a grueling 200-mile trail race in Washington state. He finished 22nd overall, in a time of 2d:17h:54m:56s – an incredible performance.

Chapters

00:00 Welcome back Patrick!
01:13 Bigfoot 200
05:04 Training Climbing vs Descents
06:21 GI Issues & Pacing Lessons
13:20 Goggins
21:24 Night On The Ridge
24:23 The Burger Strategy
32:42 Mountain Lions
37:07 Heat, Hallucinations & Grind
49:45 Final Push & Key Takeaways

About Us

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement
57% off Collagen Peptides: getnativepath.com/comovement
41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years and would love to create a personalized plan for you!

Email: info@co-movement.com

Web: https://www.co-movement.com/

Instagram: https://www.instagram.com/@co_movementhq

#ultrarunning #bigfoot200 #enduranceathlete #trailrunning #mentalstrength #syracuseny #ultramarathon #runningcommunity #coaching #fitness #longevity #health #comovementgym

David Gleeson spent 13 years as a competitive gymnast, reaching level 10—the highest level in the sport—and winning multiple state and regional titles. After retiring from gymnastics, he discovered a passion for running. Starting with local 5Ks and working up to half marathons, David eventually set his sights higher. This summer, he went all in on his first ultramarathon: the Finger Lakes 50K trail race in Hector, NY. In this episode, David shares the highs, lows, and lessons from his debut ultra, including muddy trails, mental battles, and the pride of crossing the finish line.

Instagram: https://www.instagram.com/@usagleeson

Chapters

00:00 David’s Background
01:15 From Gymnastics to Running
04:05 Jumping from Half Marathon to Ultra
08:20 Finger Lakes 50 Course Overview
10:12 Aid Stations and Race Setup
13:02 Race Morning and Strategy
15:02 Loop One Challenges and Mud
24:43 Halfway Point and Gear Change
29:49 Mental Battles on Loop Two
31:26 Finding Strength in David Goggins
36:15 Crossing the Finish Line
38:54 Lessons in Humility
48:45 Gratitude for Volunteers
53:25 Training, Setbacks, and Wisdom Teeth
1:13:19 Future Races and Next Goals

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement
57% off Collagen Peptides: getnativepath.com/comovement
41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years and would love to create a personalized plan for you!

Email: info@co-movement.com
Web: https://www.co-movement.com/
Instagram: https://www.instagram.com/@co_movementhq

In this episode, Josh and Brandon sit down to debrief after completing the Delta Double Triathlon—a Sprint and Olympic triathlon raced back-to-back. They unpack it all, from training blocks and fueling strategies to dealing with leg cramps and noting down the key lessons they’ll take into next year.

00:00 – What is the Delta Double?
02:00 – Race Format and Strategy Overview
04:00 – Training Blocks and Winter Prep
10:00 – Running and Biking Specifics + Speed Work
16:30 – Hill Training, Brick Sessions, and Transition Practice
20:30 – Full-Distance Simulation and Confidence Building
24:00 – Fueling Strategy: Carbs, Timing, and Execution
28:00 – Electrolytes, Cramping, and Sodium Adjustments
31:00 – Pre-Race Nutrition and Race Morning Setup
33:00 – Sprint Race Recap (Swim, Bike, Run, Transition)
40:00 – Olympic Race Recap (Swim, Bike, Run, Cramps)
54:00 – Dealing with Setbacks Mid-Race
58:30 – Post-Race Recovery, Gear Lessons, and Final Takeaways
1:08:00 – Closing Thoughts and Reflections

The Delta Double is put on by Wilson Endurance Sports. The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: https://www.nativehydrate.com/comovement
57% off Collagen Peptides: https://www.getnativepath.com/comovement
41% off Complete Protein: https://www.nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years and would love to create a personalized plan for you!

Email: info@co-movement.com
Web: https://www.co-movement.com/
Instagram: https://www.instagram.com/@co_movementhq

#triathlontraining #deltadouble #sprinttriathlon #olympictriathlon #enduranceracing #fuelingforperformance #hydrationstrategies #coaching #fitnesspodcast #health #longevity #fitness