Algoma Steel just laid off 1,000 workers. It's been dark in the Sault for weeks. Your energy is gone and everything feels harder. But is this just winter—or is your biology actually failing you?

This episode breaks down the triple threat behind seasonal depression: the sunlight crisis that crashes your serotonin production, the vitamin D collapse that affects 80-90% of Canadians by January, and chronic stress that amplifies both. We explain why your instinctive coping mechanisms (comfort food, staying inside, alcohol) actually make the neurochemical spiral worse.

Then we give you what actually works: morning light exposure protocols, evidence-based vitamin D supplementation, strategic movement timing, protein and omega-3 optimization, sleep consistency, and intentional social connection. These aren't vague suggestions—they're research-backed interventions that genuinely move the needle on mood, energy, and resilience.

You can't control layoffs or make the sun come back faster. But you absolutely can control how your body responds to winter. This episode gives you that agency back when everything else feels out of control.

Listen now and take back control of your winter.

How to Beat Your Sugar Addiction: Your Path to Freedom

If you wouldn't give your kids cocaine, why are you buying them Monster energy drinks? This episode delivers the uncomfortable truth about sugar addiction—and the proven pathways to freedom.

What You'll Discover:

The Sugar Crisis

Canadians consume 26 teaspoons of sugar daily—more than double the WHO recommendation. This costs our healthcare system $5 billion annually and could be prevented by simple dietary changes. The data is clear: excess sugar increases heart disease death risk by 38% and diabetes prevalence dramatically.

The Fructose Problem

Not all sugars are equal. Fructose goes straight to your liver (the only organ that can process it) and converts directly to fat. This causes fatty liver disease in 30% of adults—the same condition alcoholics develop. Your liver, your gut barrier, your entire metabolic system takes the hit.

The Addiction Science

47-57% of people with binge eating disorder meet clinical addiction criteria, and sugar is the primary culprit. Research shows sugar activates the same brain receptors as cocaine, creating genuine neurochemical changes. This isn't willpower failure—it's biochemistry.

Four Proven Strategies:

Cold Turkey - Complete elimination, fastest results, toughest start

One Treat Daily - Gradual reduction, more sustainable for some

Track & Optimize - Data-driven approach for athletes

AA Principles - Treat it as the serious addiction it is

The Challenge:

Choose one strategy. Commit for 30 days. Document your transformation. You'll be amazed at what happens when you break free.

No fluff. No pseudoscience. Just evidence-based guidance from a coach who's been there.

Taking Control of Your Health

Canada's healthcare system was built as a safety net for emergencies—but that net is fraying. With 6.5 million Canadians lacking a family doctor, 27-week specialist wait times, and billions spent on bureaucracy instead of care, the hard truth is this: nobody is coming to save you.

In this episode, I break down the three stages of taking control of your own health.

Stage 1: Literacy. You need to know what actually works—and how to filter real science from influencer jargon. When in doubt, start simple: move 30 minutes a day, get protein at every meal, sleep 8 hours, and cut sugar. Try it for 30 days and track how you feel.

Stage 2: Habit Formation. Knowing isn't enough—you have to do the work. Most people fail here because they're waiting for the perfect time, the perfect gym, or the perfect plan. Those are just excuses. The clock is ticking. Start tonight.

Stage 3: Self-Advocacy. You need to track your own health markers—VO2 max, strength, blood glucose, resting heart rate, blood pressure, and more—and bring that data to healthcare professionals yourself. Own your chart. Own your data.

I've created a free health tracking spreadsheet to help you get started. Download it at the link in the show notes: https://catalystgym.com/catalyst-blog/how-to-take-control-of-your-health/

If you want help improving any of these metrics, book a free No-Sweat Intro at catalystgym.com. Stop waiting. Take control. Your health is your responsibility—and it starts now.