Learn II Perform with Braeden Ostepchuk artwork

Learn II Perform with Braeden Ostepchuk

39 episodes - English - Latest episode: over 2 years ago - ★★★★★ - 8 ratings

Rooted in the core values of gratitude, self-care, and service, Learn II Perform is all about learning, teaching, collaborating, and optimizing lives. The fundamental objective is to make life-changing information accessible to everyone.

Join Braeden Ostepchuk – a professional athlete, NCAA national champion, university valedictorian, engineer, and voracious learner – as he condenses everything he has learned through an authentic review of his lifelong pursuit of greatness.

Learn the secrets to optimizing your human potential so that you can elevate your health, happiness, and performance. All the heavy lifting is done for you: scientific and anecdotal evidence will be condensed into short, practical lessons so that you can immediately learn to perform. Topics include health, fitness, nutrition, philosophy, mindset, skill acquisition, and much more.

More info at:

https://learniiperform.com/

https://www.instagram.com/braedenostepchuk/https://www.facebook.com/braedenostepchuk/

Self-Improvement Education Health & Fitness Alternative Health learn perform health happiness performance optimize potential gratitude service self-care
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Episodes

033: Trevor Harris – Conquer Your Mindset, Conquer Your Life

July 20, 2021 09:00 - 1 hour - 46.2 MB

In this episode, Trevor Harris – a Podcaster and Health & Mindset coach – joins me to discuss how mindset is at the core of personal development and building a healthier generation. Trevor hosts a successful health podcast, Your Health Class, discussing a variety of topics related to health and mindset with an impressive list of multi-disciplinary and reputable guests. Through his own personal journey and a commitment to empowering generational change in health, Trevor brings thought-provo...

032: Quantifying Biological Age with Telomeres

July 06, 2021 09:00 - 16 minutes - 11.3 MB

In recent years, telomeres have garnered a lot of interest for their potential involvement in aging mechanisms. In fact, there are many scientists that believe aging, disease development, and overall health can all be linked to telomere length and the rate of telomere shortening. Similar to aglets at the end of shoelaces, telomeres are protective caps on the ends of DNA strands contained within chromosomes. The result of damage and inevitable telomere shortening over time, is the vulnerabil...

031: Dr. Jamil Sayegh – Live an Extraordinary Life without Regret (NMD)

June 22, 2021 09:00 - 1 hour - 50.6 MB

In this episode, Dr. Jamil Sayegh – an international life, business, and relationship coach, integrative naturopathic physician, master NLP practitioner, and author – joins me to discuss how people can create an extraordinary life without regret. The author of 20 Steps to Your Next Breakthrough, Dr. Jamil works with leaders and high performers from all walks of life including world-champion athletes, best-selling authors, entrepreneurs, and business professionals. This episode offers w...

030: Sugar, Blood Glucose, Insulin, and Glucagon

June 08, 2021 09:00 - 21 minutes - 15 MB

Sugars are ubiquitous in modern diets. Not only are they extremely prevalent in processed foods as added sugars, often hidden in the ingredient list under a variety of different names, they are also present in numerous whole foods, particularly fruits and vegetables.   Being that glucose is such an essential molecule, can sugar consumption really be that bad? Well, like most things, moderation may be key. However, sugar consumption in the average American is massive, estimated at 66lbs of ad...

029: Alex Sirard – How to Build a Training Program (BKin, PES, NCCP FMS)

June 01, 2021 09:00 - 1 hour - 41.4 MB

In this episode, Alex Sirard – a sport performance coach and founder of EVO Athletics – joins me to break down the strategy for building a customized training program. Alex has had a very extensive junior hockey career playing in the WHL, AJHL, and SJHL. Most recently Alex played at the CIS level for the Pronghorns at the University of Lethbridge where he graduated with a Degree in Kinesiology. Alex has great knowledge in movement patterns and as a very good rapport with his athletes. ...

028: Alex Sirard – Evolve Your Game (BKin, PES, NCCP FMS)

May 25, 2021 09:00 - 1 hour - 47.9 MB

In this episode, Alex Sirard – a sport performance coach and founder of EVO Athletics – joins me to discuss the most important protocols for training athletes. With a specialization in sport movements and injury prevention, he brings a wealth of knowledge from personal experiences and science based applications. Alex has had a very extensive junior hockey career playing in the WHL, AJHL, and SJHL. Most recently Alex played at the CIS level for the Pronghorns at the University of Lethbridge ...

027: Learning to Learn – The Ultimate Life Hack

May 18, 2021 09:00 - 15 minutes - 10.6 MB

Everyone is capable of learning, yet very few people care to understand what it takes to be a great learner. In addition, while people are seeking to improve their life – whether that be their career, relationships, health, happiness, or otherwise – few people make learning a priority. Jim Kwik, a highly-respected brain performance coach, argues that learning how to learn is the most important skill that anyone can master for two reasons: a) Knowing how to learn anything gives you the pote...

026: Benefits of Time in Nature & Colombia's Lost City

May 11, 2021 16:00 - 14 minutes - 10.2 MB

Nature is one of the most accessible, abundant, and powerful resources that we have to optimize our health, happiness, and performance. Subjectively and anecdotally, most people feel better after spending time in nature. Whether that be catching some sunlight, hiking through the forest, or listening to the rain when falling asleep.   Interested in the relationships between nature and health and well-being, a large body of research has begun exploring the physiological and psychological respo...

025: How Your Microbiome Dictates Your Health

April 27, 2021 09:00 - 32 minutes - 22.2 MB

The microbiome is the most important and complex ecosystem that many of us take for granted. But yet, our lives depend on it. Trillions of bacteria and viruses that live in the human gut form the gut microbiome.   Ongoing scientific advancements are demonstrating how the health of your microbiome can be related to every component of your health, and taking care of your microbiome should be a top priority.   In this episode, you will learn what the microbiome is, how it influences your health...

024: Become the Watcher of Your Thoughts by Meditating

April 20, 2021 09:00 - 21 minutes - 14.8 MB

Meditation often comes with a stigma of being religious or cult-like, but this is not the case. Sure, meditation may be incorporated into many spiritual practices, but you do not have to be a Buddhist monk to meditate. In fact, meditation takes many different forms and is a completely individual experience.   In essence, it’s all about mindfulness. Meditation is a deliberate attempt to be truly mindful of the present moment; to be truly connected to the present moment. Heightened levels of ...

023: Let Happiness Ensue with Gratitude

April 13, 2021 09:00 - 23 minutes - 16.3 MB

Gratitude can be defined in many different ways. In its simplest form, it is state of appreciation and/or thankfulness for something of value to oneself [1]. In different contexts for different people, gratitude can look a lot different. While there is no single, correct way to be more grateful and no promise land of a perfect life by incorporating gratitude, it really can change your life.   Reflecting on my own personal life, I discovered that practicing gratitude was the key that unlocked...

022: John Yeager, Ed.D. – The Coaching Zone (Author and Performance Coach)

April 08, 2021 09:00 - 1 hour - 55.5 MB

In this episode, John Yeager, Ed.D. – CEO of Yeager Leadership Group, author, and legendary lacrosse player and coach – joins me to discuss the core competencies of next level leadership in sports. On April 8th, 2021, John’s new book “The Coaching Zone,” co-authored by Jon Cunha, was launched. Based on years of research, experience, and anecdotes, this book is your playbook to taking your coaching to the next level. As a former elite lacrosse goaltender, John is a member of the Halls of Fam...

022: John Yeager, Ed.D. – The Coaching Zone (Author and Performance Coach)

April 08, 2021 09:00 - 1 hour - 55.5 MB

In this episode, John Yeager, Ed.D. – CEO of Yeager Leadership Group, author, and legendary lacrosse player and coach – joins me to discuss the core competencies of next level leadership in sports. On April 8th, 2021, John’s new book “The Coaching Zone,” co-authored by Jon Cunha, was launched. Based on years of research, experience, and anecdotes, this book is your playbook to taking your coaching to the next level. As a former elite lacrosse goaltender, John is a member of the Halls of Fam...

021 [ESP]: Mariana Monsalve – Viajar, Los Idiomas y Crecimiento (Ingeniera Civil de Colombia)

March 30, 2021 09:00 - 35 minutes - 24.4 MB

En este episodio, Mariana Monsalve - una ingeniera civil de Envigado, Colombia - se une a mí para hablar de los beneficios de viajar y aprender idiomas. Ya sea que viajes por trabajo, por diversión o por cualquier otro motivo, descubrir nuevos lugares, culturas, idiomas y personas tiene el potencial de cambiar la vida. Al tratarse de un episodio especial, cambiaremos los papeles. Mariana será la anfitriona y me entrevistará a mí. Ambas compartiremos nuestras experiencias con los viajes y el...

021 [EN]: Mariana Monsalve - Travel, Languages, and Growth (Civil Engineer from Colombia)

March 30, 2021 08:00 - 36 minutes - 25.4 MB

In this episode, Mariana Monsalve – a Civil Engineer from Envigado, Colombia – joins me to discuss the benefits of traveling and learning languages. Whether you are traveling for work, fun, or otherwise, discovering new places, cultures, languages, and people has life-changing potential. Mariana has extensive experience learning English and traveling the world. She has traveled in London, UK, studied in Sydney, Australia, and was an Au Pair in Boston, USA. Throughout her travels, she learn...

020: Genetics, Epigenetics, and the Piano

March 23, 2021 09:00 - 29 minutes - 20.2 MB

We have all heard someone say, “she has great genes” or “it must be in his DNA.” But is that what is really going on? Are we really just a product of our genetic makeup, or is there more to it? Consider case studies of identical twins separated at birth, raised in drastically different environments, and observed to be completely different. How much influence did genetics really have? The modern argument is no longer nature vs nurture, but now it is genetic vs epigenetic. In this episode, w...

019: Sid Chawla – Spark Your Inner Genius (Coach, 3x CEO, 2x Author, Engineer)

March 16, 2021 09:00 - 1 hour - 52.2 MB

In this episode, Sid Chawla – a Personal Development Coach, 3-Time CEO, 2-Time Author & more – shares the neuroscience behind creativity and how to Spark Your Inner Genius. After years of research, study, and application, Sid created a playbook to help people unlock their true creative potential. In addition to his passions for excitement, innovation, and learning, Sid has dedicated himself to inspiring and coaching others to take command of their lives. Regarding high performance, not only...

018: Better than Steroids - Using Sleep for Optimal Recovery

March 09, 2021 10:00 - 20 minutes - 14.2 MB

Sleep is an incredibly complicated process that plays an incredibly important role in recovery and human optimization. As a passive activity, it is much harder for us to assess our sleep performance and actively improve our sleep. Technology and research has helped clarify what actually happens during sleep, and the key mechanisms of different phases of sleep. In this episode, we are going to explore why sleep is so important by understanding the components of the sleep cycle and factors t...

017: Dr. Amanda Chay – Live Better, Longer Through Balance (Naturopathic Physician)

March 02, 2021 10:00 - 1 hour - 46 MB

In this episode, Dr. Amanda Chay – a naturopathic physician and my amazing cousin – shares evidence-based insights into HPA axis dysregulation and stress, diet-related health issues including SIBO and fungal dysbiosis, and female hormone regulation. Her expertise comes from a combination of her medical training, experience treating thousands of patients, and a passion for health, happiness, and performance. Currently, Amanda is the owner of The Natural Path Clinic in Rossland, BC, owner of ...

016: How to Turbocharge Your Recovery From a Soft Tissue Injury

February 23, 2021 10:00 - 23 minutes - 16.5 MB

Soft-tissue injuries consist of damage sustained to muscles, ligaments and tendons, such as sprains, strains, and tears. These injuries are extremely prevalent, accounting 35-50% of all workplace injuries and are the most common type of sport injury. Depending on severity, acute soft-tissue injuries can impair an individual’s quality of life and performance for up to months at a time, and chronic injuries much longer. In this episode, you’re going to discover three unconventional rules tha...

015: Kristen Holmes – Elite Performance is a Choice (WHOOP Vice-President)

February 16, 2021 10:00 - 1 hour - 47.2 MB

In this episode, Kristen Holmes – Vice President of Performance Science at WHOOP and legendary field hockey player and coach – shares actionable insights into the physiology and psychology of human performance that can enable you to literally CHOOSE your performance. At WHOOP, she works directly with hundreds of the best tactical, professional, surgical, and NCAA Athletes/Teams in the world helping them interpret WHOOP data to optimize training, recovery, and sleep behavior. Not only is Kr...

014: Maximize Fitness Gains Using Human Physiology and Biomechanics

February 09, 2021 10:00 - 25 minutes - 17.8 MB

For many, the gym is a sacred place. With aspirations of sculpting the perfect physique and developing world-class athletic performance, people literally shed blood, sweat, and tears. Whether or not you are one of those people that gives 100% of their effort every single day in the gym, it should be a priority to maximize the efficiency and effectiveness of your results. No matter how hard you work, if you’re aren’t optimizing your approach, you will be limited in the results you achieve. I...

013: Steve Szilagyi – Your Efficiency is Your Limiting Factor (Consultant, Coach, Realtor)

February 02, 2021 10:00 - 1 hour - 52.8 MB

In this episode, Steve Szilagyi – a longtime coach, mentor, and friend – shares his insights into achieving high performance by being ultra-efficient, the fundamental habits necessary for improved health, and the most pressing issues he sees as a rehabilitation consultant. Steve has his life dialed in, largely because he took the time to figure it out. After listening to this episode, you’ll be inspired to make the next moves necessary to take your life to the next level. Steve is a terrifi...

013: Steve Szilagyi – Your Efficiency is Your Limiting Factor

February 02, 2021 10:00 - 1 hour - 52.8 MB

In this episode, Steve Szilagyi – a longtime coach, mentor, and friend – shares his insights into achieving high performance by being ultra-efficient, the fundamental habits necessary for improved health, and the most pressing issues he sees as a rehabilitation consultant. Steve has his life dialed in, largely because he took the time to figure it out. After listening to this episode, you’ll be inspired to make the next moves necessary to take your life to the next level. Steve is a terrifi...

012: Nutrition Made Easy – Basic Math for Better Health and Your Dream Physique

January 26, 2021 08:00 - 22 minutes - 15.5 MB

Nutrition information is abundant and can be overwhelming. It is impossible to go to a supermarket, restaurant, or fitness website without being bombarded with information about calories, protein, carbs, fat, fiber, vitamins, minerals, and a bunch of different numbers and percentages. But if you don’t understand the basics of calories, macronutrients and micronutrients, these numbers are relatively meaningless. Fortunately, a basic understanding of nutrition math isn’t complicated. In this ...

011: Dr. Schneider on Values, Service & Leadership (Rear Admiral, Commanding General & President Emeritus)

January 19, 2021 09:00 - 1 hour - 50.2 MB

In this episode, Dr. Richard Schneider – Retired U.S. Coast Guard Reserve Rear Admiral, Retired Commanding General of the Vermont State Militia, and current President Emeritus of Norwich University – candidly reflects on the lessons he has learned from an illustrious career in the military and academia. Dr. Schneider’s legacy is nothing short of legendary, and his wisdom is priceless. This interview offers countless stories, insights, soundbites, and golden nuggets of information that will m...

011: Dr. Schneider - Values, Service & Leadership (Rear Admiral, Commanding General & President Emeritus)

January 19, 2021 09:00 - 1 hour - 50.2 MB

In this episode, Dr. Richard Schneider – Retired U.S. Coast Guard Reserve Rear Admiral, Retired Commanding General of the Vermont State Militia, and current President Emeritus of Norwich University – candidly reflects on the lessons he has learned from an illustrious career in the military and academia. Dr. Schneider’s legacy is nothing short of legendary, and his wisdom is priceless. This interview offers countless stories, insights, soundbites, and golden nuggets of information that will m...

010: Your Ego is Your Reality & Being a Slave to Your Ego

January 12, 2021 08:00 - 21 minutes - 14.5 MB

Pondered for years by many of the most brilliant minds, the human ego is difficult to understand and define. From Sigmund Freud’s description of the ego as a synthesized, selective conscious to modern neuroscientist V.S. Ramachandran’s simplification of the ego as an elaborate illusion created by the brain, the ego’s influence on the human condition has been a hot topic for a long time.  In this episode, you’ll learn about the human ego. The good, the bad, how its formed, how I have been a...

009: Zach Fucale on the Importance of Creating a System and How to Live Sisu

January 05, 2021 08:00 - 1 hour - 44.5 MB

Zach Fucale is a professional hockey goaltender currently under contract with the Washington Capitals of the NHL. At just 25 years of age, Zach has already had an illustrious hockey career, appearing in nearly 200 professional games since being a second round draft pick of the Montreal Canadiens in 2013. Prior to being drafted, Zach was among the winningest goalies in QMJHL history while winning QMJHL and Memorial Cup Championships. Internationally, Zach has also won gold medals with Canada ...

009: Zach Fucale - The Importance of Creating a System and How to Live Sisu (Pro Hockey Player)

January 05, 2021 08:00 - 1 hour - 44.5 MB

Zach Fucale is a professional hockey goaltender currently under contract with the Washington Capitals of the NHL. At just 25 years of age, Zach has already had an illustrious hockey career, appearing in nearly 200 professional games since being a second round draft pick of the Montreal Canadiens in 2013. Prior to being drafted, Zach was among the winningest goalies in QMJHL history while winning QMJHL and Memorial Cup Championships. Internationally, Zach has also won gold medals with Canada ...

008: Learn to Regulate Your Autonomic Nervous System with Breathing

December 29, 2020 08:00 - 20 minutes - 14.4 MB

Conscious breathing has the power to change your life by reducing stress, maximizing your focus and memory, promoting longevity, and even contributing to facial symmetry and attractiveness. With the ability to regulate the autonomic nervous system, breathing is a gateway to controlling many of the physiological systems that govern our health and performance. Amazingly, despite having unlimited access to this tool, very few people understand how to utilize their breath to improve their lives....

007: Burn Fat, Think Clearly, and Live Longer by Becoming Best Friends With the Cold

December 22, 2020 08:00 - 18 minutes - 12.9 MB

From icing ankle sprains to whole-body cryotherapy chambers, cold therapy has been a therapeutic procedure used for many years to resolve many issues. As scientific literature has increased, both excitement and skepticism for the effectiveness of the cold has increased. What hasn’t changed, is the fact that cold exposure is often uncomfortable and undesirable. In this episode, you’re going to learn why the discomfort of the cold is more than worthwhile. From improving brain performance and...

006: Live Longer and Get Shredded by Eating Less Often

December 15, 2020 10:00 - 15 minutes - 10.8 MB

The ancient practice of fasting has become mainstream again. Is it just another weight loss trend, or is there more to fasting than simply starving yourself? Determined to fully understand the benefits of fasting, I experimented with variations of intermittent fasting and a 120-hour water fast. The results? In a matter of weeks, fasting changed my life. I eliminated brain fog and daily energy lulls, increased energy and productivity, got shredded, and became a happier and healthier person. F...

005: Sleep Deprivation vs Alcohol & Understanding Your Circadian Clock

December 08, 2020 10:00 - 21 minutes - 14.7 MB

Chronic sleep deprivation is considered to be a leading contributor to almost every mortality cause, linked to many pathologies including cancer, heart disease, neurodegenerative diseases, hypertension, obesity, and many more. Acute sleep-deprivation also has significant health impacts, with just 19 hours of sleep deprivation providing equivalent cognitive impairment to being legally drunk. In this episode, we’ll explore the dangers of sleep deprivation and provide a review of the circadia...

004: Manifesting Your Dreams With a Growth Mindset

December 08, 2020 09:00 - 16 minutes - 11.3 MB

A growth mindset is to success what compound interest is to Warren Buffet. The simplicity and power of this tool has the potential to transform your life. Studies on neuroscience and history’s most successful individuals have demonstrated the ability for a growth mindset to help people cultivate massive success. In this episode, you’ll learn about what it means to have a growth mindset, how to use neuroplasticity and the dopaminergic reward system to your advantage, and an amazingly simple...

003: Reframe Your Life and Empower Your Soul With Stoicism

December 08, 2020 08:00 - 14 minutes - 9.78 MB

Originally founded by Zeno in Cyprus around 300 BC, Stoicism is rooted in the idea that a human’s ultimate life duty is to live in accordance with nature, noted as living only with pure necessities and taking a rational approach to life. In essence, this disciplined, minimalistic approach to life is the polar opposite to the hedonistic culture that is extremely prevalent in our modern society. In this episode, you’ll learn about stoicism in historic and modern contexts, popular texts and th...

002: Beating COVID-19 - Simple Lifestyle Habits to Maximize Immunity

December 08, 2020 07:00 - 18 minutes - 12.6 MB

COVID-19. Everyone knows about it, but still, no one can seem to agree about what it is, how it works, and what you should do. Or maybe some people can, but I have found the contradictory information and news stories to be overwhelming. Attempting to objectively understand COVID-19, data from the CDC will be dissected and literature on the relationships between the coronaviruses, mortality causes, lifestyle factors, and the immune system will be explored. In this episode, you’ll learn abou...

001: How This Podcast Will Optimize Your Life & Who I am

December 08, 2020 06:00 - 15 minutes - 10.3 MB

Discover the behind-the-scenes roller coaster of success and failure of a professional athlete, NCAA national champion, university valedictorian, engineer, and voracious learner. From being the last cut from every minor hockey team to playing in NHL organizations, overcoming OCD and anxiety to becoming a university valedictorian, and losing everything to achieving peak health, happiness, and performance, I have learned many valuable lessons first hand that I want to share with the world. T...

000: Learn II Perform Trailer

November 21, 2020 18:00 - 1 minute - 1.23 MB

Learn the secrets to optimizing your human potential so that you can elevate your health, happiness, and performance. All the heavy lifting is done for you: scientific and anecdotal evidence will be condensed into short, practical lessons so that you can immediately learn to perform. Topics include health, fitness, nutrition, philosophy, mindset, skill acquisition, and much more. Join Braeden Ostepchuk – a professional athlete, NCAA national champion, university valedictorian, engineer, an...

Twitter Mentions

@fucale31 2 Episodes
@crashcondhockey 2 Episodes
@livingsisu 2 Episodes
@evoathleticsltd 2 Episodes