Active Wave

3 things that quietly sabotage your mornings (especially in winter):

1. Waiting until noon to get outside
→ you missed the timing window that sets your clock.

2. Relying on window light
→ you lose intensity + the signal gets weaker than you think.

3. Sunglasses immediately
→ you’re turning down the very input that wakes your brain up.

The simple protocol:
- Face the sky (don’t stare at the sun)
- If you wake before sunrise: turn on every overhead light immediately
- Then get outside at first light for your real anchor
- Stack it with one habit so it actually happens:
5–10 min brisk walk OR porch mobility OR cold face splash

This isn’t magic physiology. It’s behavior design: one time slot, two wins.

Drop your wake time + biggest issue below.

Check out my full video “Fix Morning Grogginess for Good: The 3-Step Light Protocol” 👉 https://youtu.be/UHvQUBMQVq4 & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

1 day ago | [YT] | 1

Active Wave

Winter “fatigue” isn’t a motivation problem.
It’s a signal problem.

Most people think their house lights + a window = “morning light.”
It’s not even close.

Indoors can look bright and still be ~300 lux.
A cloudy winter morning outside can be ~10,000 lux.

Your brain has a daytime switch.
Morning light flips it on.
Miss it, and your brain stays in “midnight mode” even if you slept 8 hours.

Tomorrow test:
✅ Go outside within 60 minutes of waking
✅ 10–30 minutes (longer if cloudy)
✅ No caffeine first
If you feel noticeably more awake in 20–40 minutes, you didn’t need more sleep… you needed the anchor.

Comment your wake time + biggest issue: groggy mornings / 2pm crash / can’t fall asleep — most common becomes the next protocol.

Check out my full video “Fix Morning Grogginess for Good: The 3-Step Light Protocol” on my YouTube channel 👉 @ ‌ActiveWave https://youtu.be/UHvQUBMQVq4 & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

3 days ago | [YT] | 1

Active Wave

Winter mornings feel like jet lag for a reason: your brain didn’t get the “daytime” signal early enough.

Tomorrow test (no caffeine first):
✅ Outside within 60 minutes of waking
✅ 10–30 minutes (longer if cloudy)
If you feel more awake in 20–40 minutes, this is your bottleneck.

Drop your wake time in the comments — most common issue becomes the next protocol.

POLL: What’s your #1 issue right now?

3 days ago | [YT] | 0

Active Wave

If you crash at 2 PM every day, it’s usually not “discipline.”
It’s a blood sugar rollercoaster you’re unknowingly feeding.

Here are 3 daily rules that flatten the curve (and make energy feel boring—in a good way):

Rule 1 — Build your plate like a glucose stabilizer
✅ ½ non-starchy veggies
✅ ¼ protein
✅ ¼ quality carbs
✅ add some fat
Shortcut: If your meal is mostly beige… it’s probably a spike.

Rule 2 — Carbs need guardrails
- Eat in this order: veggies → protein → carbs
- And pick carbs that come with fiber (beans, whole fruit, potatoes w/ skin, etc.)

Rule 3 — The “Muscle Sponge Effect”
- 10-minute walk right after meals.
- Not before. Not two hours later. Immediately after.
- Your muscles pull glucose out of your blood with less insulin doing the heavy lifting.

Want the full breakdown + the visuals?
Full video is on YouTube (Blood Sugar 101: 3 Daily Rules for Stable Energy).

Comment your #1 struggle:
2 PM crash / night cravings / weekend rebound
→ I’ll make the next video based on the winner.

Check out my full video “Why You Have No Energy at 2pm (It's Not Caffeine)” on my YouTube channel 👉 @ ‌ActiveWave https://youtu.be/FLsUu7HzX2k & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

#bloodsugar #energycrash #insulinresistance

1 week ago | [YT] | 0

Active Wave

I just dropped Blood Sugar 101: 3 Daily Rules for Stable Energy. "Why You Have No Energy at 2pm (It's Not Caffeine)" https://youtu.be/FLsUu7HzX2k

What’s your biggest energy struggle?

1 week ago | [YT] | 0

Active Wave

Hot take:
“Is this food toxic?” is almost always the wrong question.

A better question:
👉 “What does this habit do to my overall pattern?”

In the new video I walk through a simple 3-lens filter you can run on anything that’s confusing:

🔍 Lens 1: Replace
What does this food or drink replace?
– Swapping sugar soda for diet? That’s hundreds of calories you’re not drinking.
– Swapping water for 6 cans of diet soda? Different story.

🔁 Lens 2: Pattern
What pattern does it live in?
– Whole foods, protein, lifting, walking, 1–2 cans? Low priority.
– Energy drinks, diet soda, ultra-processed snacks all day? The problem isn’t one molecule—it’s the entire pattern.

⚠️ Lens 3: Collateral
What collateral damage does it cause?
– Caffeine wrecking your sleep.
– Acidity trashing your teeth over time.
– Constant sweet intensity making real food taste boring.

When you zoom out like this, “good vs bad” food debates get way less emotional—and your decisions get way more confident.

Check out my full video “Is Diet Soda Bad? The Evidence Everyone Gets Wrong” 👉 https://youtu.be/nZ1ch-SSAdw & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

#nutritiontips #dietsoda #healthmyths

1 week ago | [YT] | 0

Active Wave

Everyone’s arguing about the wrong thing with diet soda.

One side: “It destroys your gut and ruins your insulin.”
The other: “Relax, you’d need 60 cans a day.”

Both have “science.”
Both are missing the real problem.

The question isn’t:
🔸 “Is aspartame toxic or safe?”

The question is:
🔹 What does your diet soda habit do to your overall pattern, dose, and context?

I use a 3-lens framework for anything that stresses people out:
1️⃣ Replace – What does this food/drink replace in your day?
2️⃣ Pattern – What kind of overall pattern does it live in?
3️⃣ Collateral – What collateral damage does it cause (sleep, teeth, cravings)?

Run diet soda (or seed oils, or protein powder, or whatever ingredient you’re stressed about) through those 3 lenses…
and the fear-mongering headlines suddenly matter a lot less.

🎥 I break down the full framework in my latest YouTube video.

Check out the full video “Is Diet Soda Bad? The Evidence Everyone Gets Wrong” 👉 https://youtu.be/nZ1ch-SSAdw & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

#nutritiontips #dietsoda #healthmyths

2 weeks ago | [YT] | 0

Active Wave

Stop asking ‘Is this food toxic or safe?’
Start asking ‘What does this habit do to my overall pattern, dose, and context?’

New video is up: I walk through the diet soda chaos (and seed oils) using a 3-lens framework:
1️⃣ What does it replace?
2️⃣ What pattern does it live in?
3️⃣ What collateral damage does it cause?

If you’ve ever felt stuck between “this will kill you” and “it’s totally fine,” this one’s for you.

2 weeks ago | [YT] | 0

Active Wave

When people ask if EMS is “worth it,” I always start with one question:

👉 Are you A, B, or C?

A: “I want to move better, hurt less, and get stronger.”
B: “I already train hard and eat well—I just want a small finishing touch in one area.”
C: “I want fast changes without overhauling my training or nutrition.”

Here’s the honest breakdown:

🔹 Branch A (performance)
Whole-body training EMS is your tool. Suit on, you’re moving, lifting, breathing hard.
- Strength, coordination, and cardio all working together
- Moderate–large effect sizes in independent research
- Fits into a real training plan, not a shortcut

🔹 Branch B (finishing touch)
ADSS contouring can add 5–6 mm of muscle thickness and a few mm of fat reduction in one area. Small, measurable, not magic. It’s a finishing tool, not a foundation.

🔹 Branch C (no lifestyle change)
ADSS alone = millimeters, not transformations. If you’re not ready to train or change your eating yet, that’s okay—just don’t spend thousands expecting what the physiology can’t deliver.

The clarity most ads skip is simple:
- Training EMS = system-wide performance
- ADSS = local aesthetic tweak

If you want a deep dive into the research and real-world use cases, I broke it down in a new video. Comment with A, B, or C and I’ll point you to the most helpful resource for you.

Check out my full video “EMSculpt vs EMS Training: What's Actually Different?” 👉 https://youtu.be/dsvwaDTpwA0 & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

#denverfitness #emsworkout #personaltraining

2 weeks ago | [YT] | 0

Active Wave

Most “EMS” ads blur two completely different tools and hope you won’t notice.

Training EMS = a full-body electrical muscle stimulation suit while you squat, lunge, press, and move.
- Heart rate up to ~60–70% of max
- 15–30% strength gains over 8–12 weeks
- Real cardio + real load on real movement patterns

ADSS contouring (the pads while you lie still) = a local aesthetic tool.
- One area doing supramaximal contractions while you’re motionless
- Muscle thickness changes measured in millimeters
- Small fat-layer changes, often in manufacturer-funded studies

One is a system-wide training tool. The other is a local finishing tool.

If your goal is to move better, hurt less, and get stronger, you need your whole system working—not just your abs contracting while you lie on a table.

When you hear “EMS” in an ad, ask:
 1️⃣ Am I actually training, or just lying still?
 2️⃣ Is this building performance, or just chasing tiny aesthetic changes?

I broke down the evidence, effect sizes, and who each tool is really for in a new video. If you’re Branch A (performance), you’re going to want to see it.

Check out my full video “EMSculpt vs EMS Training: What's The Difference?” on my YouTube channel 👉 @ ‌ActiveWave https://youtu.be/dsvwaDTpwA0 & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1 ]

#denverfitness #emsworkout #personaltraining

2 weeks ago | [YT] | 0