12 JAN 2023 · Season 4 Of Better Daily Will Be The Best Season Yet! Upgrade to Premium with code "UPGRADE30" to save up to 40% off all-access to the Better Daily app and community! Here's How - https://betterdaily.disciplemedia.com/paywall - Create a FREEMIUM account or Login With Your Current FREEMIUM Username/Password - Click Add Coupon - Type Promo Code "UPGRADE30" all caps - Click Apply Coupon - Complete Checkout - Follow Your Emailed Instructions To Begin Getting The Most Out Of Your New Membership! *Checkout must be completed through web browser. While Apple and Google mobile apps do not currently honor 30% off coupon codes - once completed, your premium upgrade will give access in BOTH browser and mobile app! About Better Daily FREE: Get Better by association - surrounding yourself with other folks who are aiming up, achieving #my1percent, and want the same for you! Anyone can get Better, but no one can do it for you! PREMIUM: Unlock the full potential of your Better Daily subscription by getting your personal heath coaching questions answered, gaining access to premium resources like master's-level seminars, meal planning tools, workouts and more - AND support the continued growth of the Better Daily platform and community! Where your treasure is, there your heart will be also. Find out more at https://betterdaily.live Full Transcript: What's up Better Daily listeners - Alex VanHouten here, I hope you are doing super well. Here at The Betterment Co. we believe that anyone can be better, but that no one can do you BETTER for YOU. And while your personal 1% Better is possible, it's challenging to be consistent and overcome obstacles on your journey to improve in mind, body, and spirit. Since publishing my first episode on the Defining Dad Podcast and getting fired from my job of 8 years because of it, I've worked hard over the past several years to bring you resources and coaching that are accessible, actionable, and authentic -- I have always sought to cut through the garbage of the health and fitness industry by making scientific truths simple, life-transforming practices evident, and helping those who deeply desire to grow to do so despite the obstacles. Some of you have been with me since the beginning --investing as a coaching client, supporting my content via patreon or app membership, or participating in workshops and challenges while the Betterment Brand grew wider and deeper. In a capitalist society, every dollar spent is a vote to keep something around. And in the age of information, every like, listen, comment, share, and recommendation are the same. I am grateful for your support and hope you see that your investment has made a difference - not only in Better for you, but better for tens of thousands of my social media and podcast followers, hundreds of my clients and Better Daily community members, and more personally - my faithful wife, my rambunctious boys, and myself. In that spirit I am excited to tell you today to tell you about some major changes that will help us support and encourage on your journey toward Better. Change #1 - This podcast will become a weekly publication in 2023. That means instead of the 5 episode/week shortcast we will publish one episode per week going forward - those episodes will be mostly in the format of interviews with other experts! If you're going to miss our previous format, never fear! We've got you covered, which brings me to change #2. Change #2 - Daily Coaching content will still be available to all who want it. Our first 300 episodes of Better Daily will stay public which means that if you go back to episode 1 of Better Daily with any of your favorite podcasting platforms on a monday and you listen to the next episode on Tuesday and so on, you will have over a year of support -Mindset Monday, Nutrition Tip Tuesday, Wild Winsdays, Word Thursday, and Flex Friday - in your back pocket! How cool is that? "But wait a minute, Alex. What if I want to stay connected to daily coaching advice, have my personal questions answered by an expert, and stay up to date on the latest in Better Mind, Body, and Spirit practices?" GREAT QUESTION! That brings me to change #3! Change #3 - As of 2023, Better Daily Premium members will have exclusive and live access to all of my Daily Coaching Messages AND the opporunity to have their personal questions answered by an expert with 17 years of experience! You can save 30% on your subscription when you pay monthly or over 40% when you pay annually by using the discount code "UPGRADE30" at the browser paywall checkout. Note that Apple and Google apps do not honor the discount code so you WILL have to checkout via your web browser. Instructions and links are in the notes below if you have any trouble. That's "UPGRADE30" to save up to 40% off your Better Daily Premium subscription when you updgrade today! So as a recap, the Better Daily podcast will continue as a 1x/week publication featuring interviews with top leaders in all of the different areas of BETTER. The old daily shortcasts - all 300 episodes will still be available here for you to revisit as you need to best support your journey! And finally, new daily coaching messages are still available to Premium Members via the Better Daily Premium Subscription! 2023 can be an amazing year for Better in your life. I hope you find this podcast a continually enriching and challenging resource and that you consider joining our amazing app community in Better Daily! This has been Alex VanHouten on The Better Daily Podcast. Remember, it's just 1% You got this!

6 JAN 2023 · Flex Friday Hydrating is more than just replenishing water. Let's talk about how to hydrate well! Hydration is important for exercise and metabolism because it helps to maintain the balance of fluids in the body. During exercise, the body sweats in order to regulate its temperature, which can lead to fluid loss. If you are not properly hydrated, your body may not have enough fluids to function properly, which can lead to dehydration.Dehydration can have a number of negative effects on exercise and metabolism. For example, it can reduce physical performance, increase fatigue, and impair concentration and cognitive function. Dehydration can also affect metabolism by disrupting the normal functioning of the body's metabolic processes, which can lead to an imbalance of electrolytes and other nutrients in the body.To maintain proper hydration during exercise, it is important to drink plenty of fluids before, during, and after physical activity. This can help to prevent dehydration and ensure that your body has the fluids it needs to function properly. It is also important to choose the right fluids for hydration, as some drinks (such as sports drinks) can help to replace electrolytes and other nutrients that are lost through sweat. In general, water is the best choice for hydration during exercise, but sports drinks or other electrolyte-replacement beverages may be helpful in certain situations, such as during prolonged or intense exercise or in hot, humid conditions. Join Better Daily FREE: https://betterdaily.disciplemedia.com/signup Catch the Video Version PREMIUM: https://betterdaily.disciplemedia.com/paywall Music in Intro and Outro used with permission: "Doves" by We Are All Astronauts https://www.weareallastronauts.net/

5 JAN 2023 · Word Thursday Some meditations on the word "Fasting" The top 5 benefits of Fasting (AI Generated) - Weight loss: Fasting can help with weight loss by reducing the number of calories consumed. When you fast, you are essentially restricting your intake of food and drinks, which can lead to a reduction in overall calorie intake. This can be especially beneficial if you are trying to lose weight or maintain a healthy weight. - Improved insulin sensitivity: Fasting has been shown to improve insulin sensitivity, which can help to regulate blood sugar levels and reduce the risk of diabetes. Insulin is a hormone that helps your body use glucose (a type of sugar) for energy. When your body is resistant to insulin, it can lead to high blood sugar levels and an increased risk of diabetes. - Increased lifespan: Some studies have suggested that fasting may have anti-aging effects and may increase lifespan. This is thought to be due, in part, to the effects of fasting on insulin sensitivity and the reduction of oxidative stress. - Improved heart health: Fasting may have a number of benefits for heart health, including lowering blood pressure and cholesterol levels. These factors can help to reduce the risk of heart disease and other cardiovascular conditions. - Improved brain function: Fasting may have a number of benefits for brain function, including improving cognitive function and memory. Some studies have also suggested that fasting may have a protective effect against age-related cognitive decline and may even help to reduce the risk of neurological conditions such as Parkinson's disease and Alzheimer's disease. Catch the video version (Premium) https://betterdaily.disciplemedia.com/paywall Join Better Daily for FREE: https://betterdaily.disciplemedia.com/signup Music in Intro and Outro used with permission: "Doves" by We Are All Astronauts https://www.weareallastronauts.net/

4 JAN 2023 · Wild Winsday A men's bibles study - https://open.spotify.com/episode/6N6Xjnjc3aNLGUiNaHCLG2?si=9292cca34a5747ae The cycle of history as explained by AI The cycle of history is a theory that suggests that history tends to repeat itself in cycles or patterns. According to this theory, societies go through a series of stages or phases, each of which has its own characteristics and dynamics. For example, some theories of the cycle of history propose that societies go through stages of growth, maturity, decline, and renewal.There are various versions of the cycle of history theory, and the specific stages and characteristics of each phase may vary. However, some common features of these theories include the idea that societies go through periods of expansion and prosperity, followed by periods of decline and instability. These cycles may be driven by internal factors, such as changes in social or political structures, or by external factors, such as changes in the environment or economic conditions.The cycle of history theory has been used to explain a wide range of historical events and patterns, from the rise and fall of empires to the emergence of new technologies and cultural movements. Some proponents of this theory argue that understanding the cyclical nature of history can help us anticipate and prepare for future changes and challenges. However, other historians and social scientists have criticized the cycle of history theory for oversimplifying complex historical processes and failing to account for the unique circumstances and events that shape the course of history. Join Better Daily FREE: https://betterdaily.disciplemedia.com/signup Catch the Video Version PREMIUM: https://betterdaily.disciplemedia.com/paywall Music in Intro and Outro used with permission: "Doves" by We Are All Astronauts https://www.weareallastronauts.net/

3 JAN 2023 · Nutrition Tip Tuesday Ensuring your body has adequate Zinc to function optimally can yield a myriad of benefits! Let's dig in! Join Better Daily FREE: https://betterdaily.disciplemedia.com/signup Catch the Video Version PREMIUM: https://betterdaily.disciplemedia.com/paywall Music in Intro and Outro used with permission: "Doves" by We Are All Astronauts https://www.weareallastronauts.net/ AI generated list of the top 5 most researched uses of Zinc. - Boosts immune system function: Zinc is essential for the proper functioning of the immune system and is involved in the production of white blood cells and antibodies. Supplementation with zinc has been shown to improve immune function in people with zinc deficiency and may also help reduce the severity and duration of infections, such as the common cold. - Improves wound healing: Zinc is involved in the production of collagen, a protein that is essential for wound healing. Supplementation with zinc has been shown to improve wound healing in people with zinc deficiency and may also help reduce the risk of infections in wounds. - May reduce the risk of age-related chronic diseases: Some studies have suggested that zinc supplementation may have a protective effect against age-related chronic diseases, such as cardiovascular disease and diabetes. However, more research is needed to fully understand the potential benefits of zinc in these areas. - May improve fertility and pregnancy outcomes: Zinc is important for the production of healthy sperm and eggs, and supplementation with zinc has been shown to improve fertility in men and women. Zinc may also be important for the development of the fetus during pregnancy and has been linked to improved pregnancy outcomes. - May improve symptoms of certain mental health conditions: Some studies have suggested that zinc supplementation may improve symptoms of certain mental health conditions, such as depression and anxiety. However, more research is needed to fully understand the potential benefits of zinc in these areas.

2 JAN 2023 · Mindset Monday Who knows who you could be if you could become 1% Better - Every. Single. Day! Join Better Daily FREE: https://betterdaily.disciplemedia.com/signup Catch the Video Version PREMIUM: https://betterdaily.disciplemedia.com/paywall Music in Intro and Outro used with permission: "Doves" by We Are All Astronauts https://www.weareallastronauts.net/ AI explanation of "Kaizen" a principle of continuous improvement. Kaizen is a Japanese philosophy that focuses on continuous improvement in business processes and personal efficiency. The goal of kaizen is to eliminate waste and streamline production, leading to increased efficiency and productivity. The approach is based on the idea that small, incremental improvements can add up to significant changes over time. Kaizen can be applied to a wide range of areas, including manufacturing, administration, and customer service, and can involve the participation of all employees in the process of identifying and implementing improvements. The key principles of kaizen include a focus on customer satisfaction, the involvement of all employees in the improvement process, and a commitment to continuous improvement. Kaizen can be applied to personal improvement in a number of ways. It can be used to identify and eliminate waste or inefficiencies in personal habits or routines, leading to increased productivity and effectiveness. For example, an individual might use the kaizen approach to identify and eliminate time-wasting activities in their daily routine, such as checking social media or emails too frequently, or to streamline their workflow by organizing their workspace more effectively. In addition to improving productivity, kaizen can also be used to address personal goals or challenges. For example, an individual might use the kaizen approach to set and achieve specific personal goals, such as improving their physical fitness or learning a new skill. By breaking down larger goals into smaller, more manageable steps and focusing on continuous improvement, the kaizen approach can help individuals make progress towards their goals in a structured and sustainable way.Overall, the goal of kaizen in personal improvement is to make small, incremental changes that lead to long-term results and sustained improvement.

30 DEC 2022 · Flex Friday Coach Alex covers a "muscle memory" question from Better Daily Premium. AI Generated Podcast Caption (Why is the term muscle memory erroneous?) The term "muscle memory" is often used to refer to the ability of the body to remember and repeat physical movements that have been learned through repetition and practice. However, this term is somewhat misleading and is not an accurate scientific description of the underlying physiological processes that are involved. Muscles do not have the capacity to store memories in the same way that the brain does. Instead, the ability to repeat learned physical movements is the result of changes in the nervous system, particularly in the connections between neurons (nerve cells) in the brain and spinal cord. When we practice a physical movement, the connections between neurons in the central nervous system become stronger, and this allows us to perform the movement more efficiently and accurately. This process is known as neural plasticity. While the term "muscle memory" is commonly used to describe this phenomenon, it is not a scientifically accurate term. It is more accurate to say that the body's ability to repeat physical movements is the result of changes in the nervous system rather than the muscles themselves. Join Better Daily FREE: https://betterdaily.disciplemedia.com/signup Catch the Video Version PREMIUM: https://betterdaily.disciplemedia.com/paywall Music in Intro and Outro used with permission: "Doves" by We Are All Astronauts https://www.weareallastronauts.net/

29 DEC 2022 · Word Thursday Coach Alex shares meditations on the word "FRIEND" AI Generated Podcast Caption (What is the hebrew etymology of the word friend and why is friendship important in self-improvement?): In Hebrew, the word for "friend" is "רֵעַ" (re'a). This word can be translated as "friend," "companion," or "neighbor."The word "רֵעַ" (re'a) comes from the root "רָעַע" (ra'a), which means "to associate with," "to be a friend to," or "to be a neighbor to." This root is used in a number of Hebrew words and phrases that relate to friendship, such as "רֵעֵה" (re'eh), which means "friendship," and "תַּרְעִיתָה" (tar'itah), which means "companionship." In Hebrew, the concept of friendship is highly valued, and friendships are often considered to be close, enduring relationships that are based on mutual respect, trust, and support. The word "רֵעַ" (re'a) is used to refer to a wide range of relationships, including close friends, colleagues, and neighbors. First, friendships can provide a sense of connection and support that can be important for emotional well-being. Having close, supportive friendships can help to reduce feelings of isolation and loneliness, and can provide a sense of belonging and community. Second, friendships can provide a source of encouragement and motivation. Having friends who are supportive of your self improvement efforts can provide the encouragement and motivation you need to continue working towards your goals. Third, friendships can provide a source of guidance and advice. Friends who have experienced similar challenges or who have expertise in a particular area can provide valuable guidance and advice that can help you to make progress in your self improvement efforts. Fourth, friendships can provide a source of accountability. Having friends who are aware of your self improvement goals can help to hold you accountable for making progress and staying on track. Overall, friendships can be an important source of support and resources that can help to facilitate self improvement efforts. Join Better Daily FREE: https://betterdaily.disciplemedia.com/signup Catch the Video Version PREMIUM: https://betterdaily.disciplemedia.com/paywall Music in Intro and Outro used with permission: "Doves" by We Are All Astronauts https://www.weareallastronauts.net/

28 DEC 2022 · Wild Winsday The science is clear. If you want to maximally improve yourself, you need to be connected to an encouraging community! Community encouragement and support can be very helpful for self improvement for several reasons. First, having the support of others can provide motivation and encouragement to continue working towards self improvement goals. It can be easier to persevere through challenges and setbacks when you have the support and encouragement of others. Second, receiving positive feedback and recognition from others can boost self-esteem and confidence, which can in turn help to support self improvement efforts. Third, being part of a community that values and supports self improvement can provide a sense of belonging and connection, which can be an important source of emotional support. Finally, being part of a community can provide access to resources and information that may be helpful in supporting self improvement efforts. For example, a community of people who are interested in improving their physical fitness may share workout plans, healthy recipes, and other resources that can be helpful in achieving fitness goals. Overall, community encouragement and support can be an important source of motivation and resources that can help to support and facilitate self improvement efforts. Join Better Daily FREE: https://betterdaily.disciplemedia.com/signup Catch the Video Version PREMIUM: https://betterdaily.disciplemedia.com/paywall Music in Intro and Outro used with permission: "Doves" by We Are All Astronauts https://www.weareallastronauts.net/

27 DEC 2022 · Nutrition Tip Tuesday Coach Alex teaches about "Brown Fat" - it's actually a kind of fat you WANT on your body! Brown fat, also known as brown adipose tissue, is a type of fat that is found in small amounts in the body. Unlike white fat, which stores excess energy and contributes to obesity, brown fat is responsible for generating heat and helping to regulate body temperature. It is rich in mitochondria, the energy-producing structures within cells, which makes it more active and metabolically active than white fat. Brown fat is most commonly found in the neck and upper chest of babies and young children, and it helps to keep them warm in cold environments. In adults, brown fat is present in smaller amounts and is found in the neck, upper chest, and upper back. Brown fat has been shown to have numerous health benefits, including improved insulin sensitivity, increased metabolic rate, and reduced body weight. Some research suggests that increasing brown fat in the body may be a useful strategy for weight management and reducing the risk of obesity and related conditions such as type 2 diabetes. Join Better Daily FREE: https://betterdaily.disciplemedia.com/signup Catch the Video Version PREMIUM: https://betterdaily.disciplemedia.com/paywall Music in Intro and Outro used with permission: "Doves" by We Are All Astronauts https://www.weareallastronauts.net/