Our 5 Factors Year in Review: Training & Nutrition (Part 1)
Chasing Excellence
Ben Bergeron & Patrick Cummings
4.8 β’ 2.2K Ratings
ποΈ 23 December 2025
β±οΈ 47 minutes
ποΈ Recording | iTunes | RSS
π§ΎοΈ Download transcript
Summary
After 20+ years of focusing on health, you might think we'd have it all figured out. But the truth is, the best gains still come from small, strategic tweaks - not dramatic overhauls.
In Part 1 of our annual Five Factors Year in Review, we explore why structured intensity beats "just go hard" training, how mobility might be the unlocking factor you're ignoring, and why the simple nutrition habit of 30 grams of protein before 9am can transform your consistency.
You'll discover why the Five Factors aren't independent pillars but ingredients in a stew - when you adjust one, you have to rebalance everything else. We break down the essential 20% across all five factors that deliver 80% of the results, and why going deeper into any single area actually works against you. This is about continuous refinement, not arriving at perfection.
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Transcript
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| 0:00.0 | Before we dive into the episode, quick reminder, the Chase Tracker app is now available exclusively |
| 0:05.2 | for Chase Club members. |
| 0:07.5 | It's the easiest way to track your five factors of health and stay consistent with what |
| 0:11.6 | matters. |
| 0:12.6 | Join us chasingexcellance. |
| 0:14.1 | com. |
| 0:15.0 | All right. |
| 0:15.4 | Let's get into it. |
| 0:20.5 | Hello and welcome back to the show. |
| 0:23.1 | Thank you so much for tuning in this week. |
| 0:25.0 | Hello and how are you, Ben? |
| 0:26.4 | Really good, Patrick. |
| 0:27.8 | It's good to see you. |
| 0:29.0 | I'm on my kitchen table today. |
| 0:31.1 | I can see the, well, it's awesome at the kitchen table. |
| 0:34.8 | You have an awesome view of an amazing Christmas tree. |
| 0:37.3 | Yes, we've got a nice Christmas tree. We cut it down ourselves this year. It's great. You're so from Maine. So from Maine. They give you a saw and everything. Go pick your own tree. That's awesome. So yeah, so I'm at the kitchen table day. Fair warning. My little man is not feeling great today, so he's upstairs watching a movie, which means it's 50-50 whether he comes down here and says hi. So we'll see how that goes. We might have a guest appearance. We might have a guest appearance. He's upstairs watching Charlotte's Web, so we'll see. Okay, we did this last year at the end of the year. We did a five factors in review, which was just an excuse for us to talk through each of the five factors and talk about the things we added, |
| 1:13.5 | the things we took away, the things we evolved, we played |
| 1:16.3 | with, we failed at, whatever. |
| 1:19.0 | So that's what we're going to do again this year. |
| 1:20.7 | This, as we wrap up 2025, I thought it'd be a fun way to kind of regroup and talk |
| 1:25.7 | through some practical things that are working or not working |
... |
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