Jonathan Z. Cohen is a speaker, coach, and host of the Inside the Inspired podcast who works with high-performing professionals to build discipline, resilience, and clarity under pressure.

In this episode of The Health Movement Podcast, Derek sits down with Jonathan for a thoughtful conversation about purpose, reflection, and the internal standards that shape a meaningful life. Rather than focusing on external success or productivity, this discussion explores why so many driven, capable people still feel misaligned — and what it actually takes to live with intention.

Jonathan shares insights from his work with individuals in high-stress environments, explaining why reflection is a skill, not a personality trait, how discipline is built through identity rather than motivation, and why long-term fulfillment comes from service, clarity, and consistency. The conversation challenges the idea that moving faster leads to better outcomes, and instead reframes growth as the result of thoughtful decision-making over time.

This episode is for anyone who feels productive but disconnected — successful on paper, yet searching for deeper alignment. If you’ve ever felt like you’re doing all the right things but still feel off, this conversation will encourage you to slow down, reflect honestly, and raise your internal standards.

Follow Jonathan Z. Cohen:
Website – https://www.insidetheinspired.com/services
LinkedIn – https://www.linkedin.com/in/jonathan-z-cohen/
Instagram –https://www.instagram.com/jonathanzcohen/

He explains:
◼️ Why productivity without purpose leads to dissatisfaction
◼️ The difference between achievement and fulfillment
◼️ How reflection improves decision-making under pressure
◼️ Why motivation is unreliable compared to identity and standards
◼️ How discipline is built through consistency, not intensity
◼️ Why service to others often becomes the foundation of purpose

00:00 Intro
02:10 Why High Performers Often Feel Unfulfilled
06:45 Reflection as a Skill
11:30 Achievement vs Fulfillment
16:20 Why Motivation Fails
21:55 Building Internal Standards
27:40 Identity, Discipline, and Consistency
33:25 The Cost of Moving Fast Without Direction
39:10 Long-Term Thinking in a Short-Term World
45:50 Raising Your Personal Standard
51:30 What a Meaningful Life Really Looks Like
01:02:05 Final Reflections and Takeaways

Books and ideas referenced or aligned with this conversation include The War of Art and Turning Pro (https://amzn.to/49iIDo9) by Steven Pressfield, Principles (https://amzn.to/3Z7NuT2) by Ray Dalio, Awaken the Giant Within (https://amzn.to/49fH8Hc) by Tony Robbins, Abraham Maslow’s hierarchy of needs (https://amzn.to/4pDi4yS), and examples of discipline and identity drawn from Kobe Bryant and Michael Jordan. (All links are affiliate links that help the show.)

The Health Movement Podcast explores fitness, mindset, recovery, and purpose through long-form conversations focused on clarity, depth, and long-term growth. Subscribe for weekly episodes designed to help you build a stronger body, sharper mind, and more intentional life.

Insulin Resistance Explained: Metabolic Health, GLP-1s, and Treating the Root Cause with Dr. Zachary Bloomgarden

Original release date: January 5th, 2026

Episode description

In this episode, Dr. Zachary Bloomgarden—endocrinologist, clinical professor of medicine at Mount Sinai, and editor-in-chief of the Journal of Diabetes—joins the show for an in-depth discussion on insulin resistance and its central role in modern metabolic disease.

Dr. Bloomgarden shares decades of clinical and academic insight into how insulin resistance underlies conditions such as obesity, type 2 diabetes, cardiovascular disease, fatty liver disease, and other manifestations of metabolic dysfunction. Rather than focusing on isolated lab values or single interventions, this conversation explores metabolic health as a system—and why improving long-term outcomes requires addressing lifestyle, physiology, and, when medically appropriate, pharmacology.

We discuss how insulin resistance develops, why it often goes undetected for years, and how daily behaviors such as nutrition, physical activity, sleep, and stress interact with hormonal regulation. Dr. Bloomgarden also explains where medications—such as GLP-1 receptor agonists—fit into care, emphasizing their role as tools used when necessary to help patients achieve meaningful health goals, rather than as shortcuts or replacements for healthy living.

This episode is not about forcing people off medication or chasing numbers—it’s about building durable, long-term health by addressing the underlying drivers of metabolic illness.

We discuss:

- What insulin resistance is and why it sits at the center of metabolic disease

- How obesity, type 2 diabetes, fatty liver disease, cardiovascular disease, and cancer are interconnected

- Early signs of metabolic dysfunction that often go unnoticed

- The role of insulin, hyperinsulinemia, and glucose regulation in disease progression

- How nutrition, movement, sleep, and stress influence insulin sensitivity

- Where GLP-1 medications fit into treatment and how they are used responsibly in clinical care

- Why improving overall metabolic health—not just lowering numbers—is the true goal

- How clinicians think about lifestyle change, medication, and long-term outcomes

- Common misconceptions about insulin resistance and metabolic health

Referenced Texts and Sites

Resources & links mentioned during the episode

Journal of Diabetes (Editor-in-Chief: Dr. Zachary Bloomgarden)
https://onlinelibrary.wiley.com/journal/17530407

Wiley Online Library (publisher of Journal of Diabetes)
https://onlinelibrary.wiley.com

PubMed (search “Zachary Bloomgarden diabetes”)
https://pubmed.ncbi.nlm.nih.gov

Diabetes Care Journal
https://diabetesjournals.org/care

These resources contain Dr. Bloomgarden’s peer-reviewed articles, editorials, and commentaries spanning decades of research in insulin resistance, diabetes, and metabolic health.

About the show

The Health Movement Podcast explores fitness, nutrition, recovery, mindset, and longevity through long-form conversations with experts, clinicians, and thought leaders. Each episode focuses on practical insight, scientific understanding, and systems-based approaches to improving health and performance over the long term.

Connect with me:
Instagram: https://www.instagram.com/derek.josephs/

Join the Health Movement Newsletter:
https://healthmovement.us

Watch the full episode:
https://www.youtube.com/@HealthMovementPodcast

Why do results fade—even when you’re disciplined, motivated, and doing everything “right”?

In this episode of The Health Movement Podcast, Derek sits down with Karlla Rocha, Jayne Baker, and Dani Kortava, the creators of The Joules Method, to explore why diets, workouts, and mindset shifts often work temporarily… and then stop.

This conversation breaks down why focusing on diet, exercise, or mindset alone isn’t enough, what most health approaches miss, and how lasting change actually happens when the right pieces come together.

What we cover in this episode:
• Why results don’t last, even with consistency and discipline
• Why diets, workouts, and mindset alone aren’t enough
• How stress and nervous system regulation impact long-term health
• The role of your relationship with food, movement, and recovery
• What sustainable change looks like beyond weight loss or aesthetics
• Why personalization matters more than intensity

What is The Joules Method?
• A 12-week, highly personalized health experience
• Weekly one-on-one sessions with three specialists
• Monthly group integration calls
• Ongoing communication, support, and accountability
• A detailed intake and pre-qualification process to ensure the right fit
• Built for people who feel stuck despite trying “everything”

This episode is for anyone who has tried multiple diets, programs, or routines, seen short-term success, and wondered why nothing seems to last. At its core, this conversation is about moving beyond survival mode—so you can actually live your life instead of simply existing.

Connect with the guests & The Joules Method:
• Karlla Rocha – https://www.instagram.com/karllaroc/
• Jayne – https://www.instagram.com/breakyourinertia/
• Dani – https://www.instagram.com/heal_with_dani/
• The Joules Method – https://www.instagram.com/joulesmethod/

The Joules Method Facebook Group:
https://www.facebook.com/share/g/1DRSV9nzPG/?mibextid=wwXIfr

Connect with me:
• Instagram: https://www.instagram.com/derek.josephs/

Watch the full episode:
https://www.youtube.com/@HealthMovementPodcast

🎧 Listen to the full episode on YouTube:
https://www.youtube.com/@HealthMovementPodcast

📩 Join the Health Movement Newsletter:
https://healthmovement.us

What Kobe Bryant Taught Me — About Work, Standards, and Consistency

Kobe Bryant is one of the greatest basketball players of all time.
We all know the legend.

But legends aren’t born — they’re built.

In this episode of The Health Movement Podcast, I break down what Kobe Bryant taught me—not from meeting him, but from studying the way he lived, worked, and approached mastery. This isn’t a highlight reel or a tribute to trophies. It’s a deep look at the process that built greatness long before the accolades ever existed.

Kobe wasn’t born great.
He built himself—through repetition, discipline, uncomfortable honesty, and a standard he refused to negotiate with.

From scoring zero points an entire summer as a kid, to airballing shots in the playoffs, to becoming:
• 18-time All-Star
• 11-time First Team All-NBA
• 5-time NBA Champion
• 2-time Finals MVP
• League MVP
• 2-time Olympic Gold Medalist

This episode explores:
• Why Kobe was normal before he was legendary
• The quiet work no one sees—but everything depends on
• What “Mamba Mentality” really means (and what it doesn’t)
• Why boring, repetitive work is the price of mastery
• How pain, setbacks, and responsibility sharpen standards
• How these principles apply far beyond basketball—to health, career, mindset, and life

This isn’t about trying to be intense.
It’s about being consistent.

🎧 Watch the full episode on YouTube
📩 Join the newsletter: https://healthmovement.us

📺 Subscribe for weekly episodes: youtube.com/@HealthMovementPodcast

Great Kobe book from Amazon (Affiliate link, but an awesome book!)
https://amzn.to/48OCiAv

YouTube Description — Episode 076

If you’re looking to give yourself the best chance to live well into your 90s and still enjoy your life, this episode is for you.

In Episode 076 of The Health Movement Podcast, Derek breaks down six evidence-based habits that have the biggest impact on both lifespan (how long you live) and healthspan (how well you live).

This is not about extreme diets, biohacking, or living in the gym. It’s about focusing on the few controllable behaviors that research consistently shows can add meaningful, high-quality years to your life.

In this episode, we cover:

• Why eating mostly whole foods dramatically reduces mortality risk
• How strength training protects independence and biological age
• The importance of cardiorespiratory fitness and VO₂ max
• Why daily movement matters just as much as workouts
• How sleep quality and consistency influence long-term health
• Why social connection is a critical — and often overlooked — longevity factor

Each habit includes:

• Real scientific research
• Why people struggle to stay consistent
• Practical strategies to make it easier
• Estimated impact on longevity and quality of life

This episode is designed especially for adults in their late 30s and beyond who want to stay strong, sharp, and independent for decades to come.

🔗 LINKS

📺 Watch the full episode
https://www.youtube.com/@HealthMovementPodcast

🎧 Listen to the full episode on YouTube
https://www.youtube.com/@HealthMovementPodcast

📩 Join the newsletter
https://healthmovement.us

📩 Health Movement Newsletter
https://healthmovement.us

Is fasting actually the reset your body has been waiting for? And what really happens when you go 24, 48, 72, even 96 hours without eating?

In today’s episode, I break down the full truth of what happened to my body and mind across a four-day fast — from the first hunger wave… to the unexpected clarity… to the moment my long-standing Achilles pain finally started to heal.

This isn’t theory.
This is exactly what I experienced — paired with what leading experts like Dr. Andrew Huberman and Dr. Peter Attia have discovered about extended fasting, insulin, autophagy, ketones, inflammation, stem-cell activation, and metabolic repair.

If you’ve ever wondered why fasting improves energy, why your cravings disappear after a certain point, or how ketones actually change your brain, this episode will finally give you a clear, simple, science-backed explanation.

Reference: Transcript source

In this solo deep dive, I break down:

– The real reason I attempted a 96-hour fast
– What happens hour-by-hour as glucose runs out and ketones take over
– Why insulin resistance ruins energy, hunger signals, and fat-burning
– When autophagy begins and what “cellular cleanup” actually means
– How stem cells activate later in the fast and why old injuries start healing
– The science behind visceral fat vs. subcutaneous fat
– Why electrolytes (LMNT) were a lifesaver during the process
– The moment mental clarity snapped into place
– What 72 hours felt like — emotionally, not physically
– How my Achilles tendon pain improved for the first time in years
– What a 96-hour fast really does to cravings, metabolism, and mood
– What I ate to break the fast safely
– My new plan: monthly 36-hour fasts + 18:6 eating schedule
– Why I’m preparing for a major calisthenics event in Cleveland this May

This isn’t a weight-loss tutorial.
This is a blueprint for longevity, discipline, and metabolic health — built on lived experience.

If you’re curious about fasting, stuck in low energy, or feeling disconnected from your physical potential, this episode will give you clarity and direction.

CHAPTERS

00:00 Introduction
02:15 Why fasting — and why now
04:12 What fasting is NOT (not a weight-loss hack)
06:10 Huberman, Attia, and Limitless: inspirations
08:30 Day 1: glucose, insulin, electrolytes
11:05 Ketosis & visceral fat explained
14:20 Day 2: energy returns, hunger fades
16:40 Autophagy and cellular repair
18:55 Day 3: HGH spike & stem-cell activation
23:10 How fasting reduced my Achilles pain
27:45 Hitting the emotional wall at 72 hours
31:00 Completing the full 96 hours
33:10 What actually happens to your weight
35:00 Refeeding: bone broth, whole foods, and appreciation
38:15 My new fasting & nutrition plan
40:40 Preparing for the Cleveland calisthenics event
43:30 Final thoughts

FOLLOW DEREK

Instagram: https://instagram.com/healthmovementpodcast

JOIN THE HEALTH MOVEMENT

Subscribe to The Health Movement Podcast: https://www.youtube.com/@HealthMovementPodcast

Join our community: https://healthmovement.us

Dr. Peter Attia — https://peterattiamd.com

Dr. Andrew Huberman — https://hubermanlab.com

All Muscle Service (Calisthenics event) — https://www.instagram.com/allmuscleservice

LMNT Purchase - Amazon - https://amzn.to/4pSaoJk

Is your metabolism broken? Are GLP-1 drugs the answer, or is the real solution something far simpler and far more powerful?

In today’s episode, we uncover the truth about why you're always hungry, why fat loss feels impossible, and why millions of people are unknowingly trapped in insulin resistance, the silent force driving cravings, weight gain, low energy, and metabolic decline.

My guest, Joe Orton, better known online as Yerba Joe Mate, has helped millions understand the real science behind hunger, insulin, and blood sugar. After watching his wife struggle for over 25 years with anxiety, gut issues, cravings, and hormonal imbalance, Joe discovered a simple, evidence-based protocol that transformed her health without medications, intense dieting, or complicated routines.
Reference:

In this conversation, Joe breaks down:
– Why GLP-1 drugs like Ozempic and Wegovy help you lose weight but cost you muscle and bone
– The truth about insulin resistance and why it affects up to 9 out of 10 adults
– How “food order” can reduce glucose spikes dramatically
– What fasting actually does inside the body and why autophagy matters
– Why ketones shift your brain and energy levels
– How Big Food designs meals to keep you addicted
– What a 96-hour fast does to hunger, cravings, and metabolism
– The simplest daily habits to regain control of your energy and appetite

This is not a diet conversation.
This is a blueprint for metabolic freedom.

If you’ve ever wondered why you are always hungry, why weight loss feels impossible, or why cravings dominate your day, this episode will finally give you clarity.

CHAPTERS

00:00 Intro
01:22 Joe’s global story (Australia, Dubai, and the United States)
04:03 Why our health continues to decline
04:45 Joe’s wife’s 25-year struggle with metabolic dysfunction
06:37 The protocol: fasting, yerba mate, fiber, and food order
09:52 Big Food and Big Pharma and why people stay sick
10:51 Joe’s viral Big Mac experiment
12:21 Comparing U.S. food quality to other countries
14:09 Easy, realistic food swaps
17:05 Food order and how it affects blood sugar
18:30 Protein and fiber and their impact on glucose
19:25 Why every person, especially women, needs more muscle
21:45 The real dangers of GLP-1 drugs and rapid weight loss
24:49 Slow fat loss vs. fast shortcuts
25:03 What autophagy is and why it matters
26:49 Joe’s experience with a 96-hour fast
31:04 How to properly break a fast
34:24 The mindset behind cravings and discipline
37:00 Understanding metabolic flexibility
41:24 The simplest habit that changes everything: eliminating snacking
42:30 Where to follow Joe
43:00 Closing

FOLLOW JOE

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

FOLLOW DEREK

Instagram: https://www.instagram.com/derek.josephs/

JOIN THE HEALTH MOVEMENT

Subscribe to The Health Movement Podcast: https://www.youtube.com/@healthmovementpodcast

Join our community: https://healthmovement.us

Most people think “holistic health” is mystical. This episode proves it’s the opposite — it’s practical, scientific, and rooted in how your body actually works.

In Episode 073, Derek sits down with Ketty and Markus, the co-founders of The Energy Lab, to break down the body-first approach that has helped countless people improve their energy, stress, mobility, and performance.

Ketty shares how her struggle with binge eating and emotional eating led her into behavioral nutrition, while Markus explains how burnout pushed him into yoga, somatics, and breathwork — discovering firsthand that movement, breath, and stress physiology are deeply connected.

You’ll learn the real version of the Mediterranean diet, how breathwork activates OR calms the nervous system, and why joint pain, fatigue, and low motivation often come from years of stored stress.

In this episode:
• Why “holistic” actually means “whole,” not mystical
• How movement, breath, and somatics improve performance
• The problem with perfection-based health
• How to listen to your body’s cues
• Why the Mediterranean diet still leads longevity research
• How to build energy and consistency sustainably

Chapters:
00:00 — Welcome + Disclaimer
00:35 — Meet Ketty & Markus
00:54 — Ketty’s story: binge eating → nutrition coaching
03:10 — Starting The Energy Lab
04:24 — Markus’ story: burnout → yoga → holistic fitness
07:14 — What “holistic” actually means
10:24 — Why the body-first approach works
11:36 — Breathwork: connection & performance
13:18 — Somatics for stress OR activation
15:31 — How breath influences athletic performance
16:29 — Movement → mental performance
18:58 — Learning from cultures around the world
23:12 — Why people struggle with nutrition habits
26:29 — The Energy Lab “experiment-first” philosophy
29:03 — Mediterranean diet explained properly
31:08 — Listening to your body's internal cues
33:08 — Joint pain & stored stress
35:35 — Derek’s Achilles injury story
36:00 — Sleep & stress
36:53 — Mediterranean diet: real version vs modern version
42:15 — How Ketty & Markus eat day-to-day
45:12 — Imperfection > perfection
47:00 — Consistency & small actions
47:54 — Follow & connect with Ketty and Markus

Follow the Guests:
https://www.theenergylab.co/

https://www.youtube.com/@theenergylab

https://www.instagram.com/theenergylab.co/

https://www.instagram.com/markus.moves/

https://www.instagram.com/ketty_in_sicily/

https://www.linkedin.com/in/wellnesscoachketty/

CTAs:
Subscribe to The Health Movement Podcast — youtube.com/@HealthMovementPodcast

Join our community: https://healthmovement.us