Fahad welcomes back award-winning conservation biologist and author Thor Hanson (Hurricane Lizards and Plastic Squid, The Triumph of Seeds) for a captivating exploration of nature close to home. Sparked by a bird hitting his office window, Thor shares how paying attention in his own backyard revealed astonishing discoveries—and how anyone can awaken their curiosity with simple practices like sitting still or shining a flashlight at night.

From sulfur-crested cockatoos cracking garbage cans in Sydney to leaf miners and bioluminescence, Thor reveals the marvels hiding in plain sight. He discusses how tuning into the natural world sharpens our senses, benefits health, and even contributes to real science through citizen tools like iNaturalist.

A delightful, eye-opening conversation about slowing down, observing deeply, and rediscovering wonder right outside your door.

• Curiosity is the key to nature connection—start by taking down mental "filters" and observing like a child.
• Sitting still in any green space (even a park or backyard) reveals surprising wildlife and patterns.
• Nighttime exploration with a narrow-beam flashlight focuses attention and uncovers hidden worlds.
• Naming what you see (via apps like iNaturalist or Merlin) helps categorize "normal" so unusual things stand out.
• Backyard observations contribute to real science—citizen data helps track birds, blooms, pollinators, and more.
• Each season offers unique discoveries: spring migration, winter tracks in snow, crepuscular "changing of the guard."
• Tool use and culture exist in animals (e.g., cockatoos learning garbage-can tricks with regional styles).
• Nature exposure has proven health benefits—you can even get a "nature prescription" in many states.

00:00 – Fear of the Dark & the Magic of Nighttime Exploration with a Flashlight

01:02 – Welcome Back to the Energy Podcast + Thor Hanson’s Return

07:34 – From Global Research to Backyard Curiosity: Thor’s Journey

11:54 – The Spark: A Dead Bird and Overlooked Wonders Close to Home

15:01 – First Discovery: A Hermit Thrush Nest on Day One

17:52 – Developing a "Search Image" – Knowing Normal to Spot the Unusual

23:28 – Sit Still: The Simple Practice That Opens Your Eyes

26:11 – Clever Cockatoos: Garbage-Can Culture in Sydney

30:43 – Animal Tool Use: From Vultures to Sponge-Wearing Dolphins

35:30 – Tech Tools as Gateways: iNaturalist, Merlin, and Citizen Science

41:03 – Underexplored Worlds: Tree Canopies and Leaf Miners

45:48 – Bioluminescence: Nature's Flashbang Defense

48:18 – Is "The Last of Us" Fungus Takeover Possible?

52:37 – Plugs & Final Thoughts: Thor’s Website and Encouragement to Explore

• Discover more of Thor Hanson’s books and work at Thor Hanson
• Energy Pods & CocoZen – sugar-free, protein-enriched, shelf-stable fuel perfect for outdoor adventures: kgfoodco.com
• Follow The Energy Podcast for more conversations on energy, health, and curiosity – subscribe and leave a review to help bring more amazing guests!

Fahad sits down with Matt Peele—corrective exercise specialist, sports performance coach, author of Athlete in the Game of Life, and host of The Peele Appeal Podcast – for a mind-opening conversation on the hidden dangers of our sedentary modern lives. From endless desk sitting and long commutes to smartphone hunching, Matt explains how prolonged sitting can reshape our posture, weaken key muscles, and even impact brain function. He breaks down muscle imbalances, the power of complex movements for cognition, why exercise boosts learning and decision-making, and simple fixes anyone can do at their desk to fight back against the “new smoking” – sitting.

• Sitting is the new smoking: 10–16+ hours a day of sitting (desk, commute, couch) shortens hip flexors/abs and weakens glutes/hamstrings, leading to poor posture and chronic pain.

• The body “remodels” itself: Prolonged positions become your new “normal,” pulling joints out of alignment and creating muscle imbalances.

• Fix it with the right approach: Stretch what’s tight (hip flexors, quads, chest) and strengthen what’s weak (glutes, hamstrings, upper back).

• Exercise supercharges your brain:

• Complex movements build cognition: Multi-joint exercises (squats, deadlifts, presses) under moderate stress create neuroplasticity and grow cells in the hippocampus.

• Warning signs: Chronic low back/knee pain, inability to squat properly, or getting winded easily are red flags it’s time to act.

• Kids need movement too: Cutting recess and PE hurts focus and learning – physical activity makes brains ready to absorb complex info.

00:00 – Exercise Primes the Brain for Learning (and Why Schools Are Getting It Wrong)

00:41 – Welcome to the Energy Podcast + Intro to Matt Peele

04:08 – Matt’s Journey: From Marketing to Fitness Industry Since 2008

06:55 – The Spark Behind Writing Athlete in the Game of Life

08:32 – What’s Inside the Book: Aging, Posture, and Corrective Fixes

09:29 – The Reality of Sedentary Jobs (Cubicles, Driving, Commutes)

11:23 – How Sitting Remodels Your Body and Creates Muscle Imbalances

13:36 – Personalized Assessments and Fixing Individual Posture Issues

16:24 – Real Client Success Story: Transforming Pain and Mobility in Retirement

18:03 – Postural Problems Showing Up Earlier (Even in 20s) Due to Tech

20:41 – Athletes & Lifters Aren’t Immune – Common Mistakes Even Fit People Make

25:33 – Sports Performance Training for Executives: Boosting Cognition & Decision-Making

30:25 – The Science: How Exercise Builds Brain Cells & Neuroplasticity

33:42 – Easy Starter Moves for Desk Workers (Sit-to-Stands, Desk Push-Ups)

35:50 – Final Thoughts + Where to Find Matt’s Resources

36:31 – Plugs: Book, Podcast, Website & Socials

• Matt’s book Athlete in the Game of Life – available on Amazon (paperback, Kindle, and audiobook narrated by Matt) • Online programs & resources – mattpeale.com (check “I’m tired of being in pain” or the 10-Minute Professional series: Stretch/Strengthen at Your Desk) • The Peele Appeal Podcast – wherever you get podcasts (Fahad was on Episode 101!) • Follow Matt: Instagram @mattpeelces, LinkedIn, Facebook (Athlete in the Game of Life), TikTok @strengthenatyourdesk • Energy Pods & CocoZen – kgfoodco.com (perfect desk-friendly fuel to power your movement breaks)

Fahad chats with Justin Saroyan, co-founder of iRecreate and organizer of the Mare Island Half Marathon, about the event's evolution from triathlons to family-friendly runs, the rich history of Mare Island, community impact, and inspiring stories like an 80-year-old triathlete dominating the course.

They dive into planning challenges, historical course highlights, getting started as a runner, the "Burn Your Couch" mantra, and how events like this build Vallejo's positive vibe—plus a nod to Energy Pods as perfect runner fuel.

Key Takeaways

• From lifeguard events to marathons: Started in 2014 as triathlons, now an annual half marathon drawing nearly 1,000 runners.

• Mare Island's WWII naval legacy adds epic scenery—oldest West Coast base, historic ships, Tiffany glass chapel, and more.

• Inclusive for all: Walk the 5K, join kids' runs, or aim for PRs—no swimming/biking required anymore.

• Community first: Strong family involvement, local partners like Mare Island Brewing Co., and groups like Vallejo Run Club.

• Challenges: Adapting to island changes (roadwork, art installs), but reputation eases permits.

• Inspiring tale: 80s woman in a bathing suit outpacing 20-30s in Olympic triathlons—zero hesitation in cold water. • "Burn Your Couch": Ditch lazy habits, get active—rooted in college antics and health mindset.

• Drive: Giving back to Vallejo through fun, safe events that boost reputation and unite people.

Chapters

00:00 – Inspiring 80-Year-Old Triathlete Story

00:45 – Welcome to the Energy Podcast + Intro to Justin

05:21 – From Lifeguards to Race Founders: Origin Story

09:54 – Behind the Scenes: Planning, Permits, and Challenges

13:56 – Marketing, Word-of-Mouth, and Building a Vibe

15:53 – Running Through History: Mare Island's Unique Course

20:16 – Mare Island's WWII Legacy and Naval Impact

22:13 – Getting Started: Tips for Beginners and Run Clubs

27:36 – Community Impact, Partnerships, and Local Love

30:37 – Standout Moments from 11 Years of Races

33:32 – Justin's Drive: Giving Back to Vallejo

36:30 – Kids' Run Magic and Family Involvement

38:54 – The "Burn Your Couch" Story and Mantra

45:24 – Thoughts on Energy Pods and CocoZen 47:09 – How to Register and Get Involved

48:18 – Shoutouts to Supporters + Wrap-Up

Plugs

• Register for the Mare Island Half Marathon at irecreate.org

• Follow on Instagram @burn.your.couch

• Energy Pods & CocoZen at kgfoodco.com (sugar-free, almond-based fuel for runners)