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👋 Welcome to Tier One Health & Performance
We're glad you're here. This community was created for people who want practical, evidence-based information to improve their health, energy, recovery, and performance without getting lost in the noise of the health industry. Whether your goal is better sleep, improved nutrition, more energy, weight loss, better recovery, or simply building healthier habits, you're in the right place. First Things First Step 1: Complete the Start Here Course If you haven't already, head to the Start Here course in the Classroom. It will show you: ✅ How the community works ✅ How to get the most value ✅ Community rules and expectations ✅ How the Tier One ecosystem is structured This should be your first stop. Step 2: Introduce Yourself Leave a comment below and tell us: • Your first name • Where you're from • Your primary health goal • One challenge you're currently working through This helps us get to know you and creates better discussions throughout the community. Step 3: Explore the Video Library The Video Library contains organized educational content covering topics such as: • Sleep • Nutrition • Recovery • Movement • Supplements • Bloodwork • Health optimization Don't try to watch everything. Find the topic most relevant to your current goal and start there. What You Can Expect Each week you'll find: • Practical health and performance content • Community discussions • Opportunities to ask questions • Future Q&A content driven by member questions The goal is not information overload. The goal is helping you take action. Community Rules A few simple expectations: • Stay on topic • Be respectful • No medical advice requests • No spam, promotions, or self-promotion • Ask good questions • Focus on implementation We're here to learn, improve, and help each other succeed. Looking for More Support? If you're interested in additional resources, visit the Tier One Ecosystem course in the Classroom to learn more about: • Tier One Health Stabilization System (T1HS) • Tier One Discounts (T1D)
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Confused on how to start your journey?
Should you focus on nutrition, movement, or sleep? Trying to do everything all at once can be overwhelming. Follow the link below and take out short survey to find out what area you need to work on first. I will review your answers and send you a one page guide to help set your most needed area on track in te next 14 days! https://docs.google.com/forms/d/e/1FAIpQLSccn6yoKCZQW5Z2M0stsdNOBNFOZJEOEKRx4Rum8rhwfVnBsQ/viewform?usp=sharing&ouid=117384056878628386758
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Upgrade to Premium Membership
Tier One Health & Performance will always provide free health education, weekly tips, community support, and access to valuable health and performance information. If you choose to remain a free member, you do not lose anything. The free membership will continue exactly as it is today. Premium is simply an optional upgrade for members who want additional access, direct interaction, and extra value. What You Get With Premium 1. Monthly Q&A Call With Coach Scott Each month, Premium members get access to a live Q&A call where you can ask your health, nutrition, fitness, supplement, recovery, and performance questions and get direct answers. This is the closest thing to a monthly one-on-one coaching session available within the community. Can't make the live call? No problem. All Q&A calls are recorded and saved in the Classroom for replay. Life happens, schedules get busy, and I want you to be able to benefit from the information whether you attend live or watch later. 2. Free Access to Tier One Discounts Premium members also receive a free membership to Tier One Discounts, a $5/month value. Tier One Discounts provides access to exclusive savings from trusted health and wellness companies, including supplements, recovery tools, fitness equipment, health technology, sleep products, and more. The goal is simple: Help you save money on products that support your health and performance goals. Many members can save more from a single purchase than the cost of the Premium membership itself. How to Upgrade to Premium On Desktop: 1. Click your profile picture in the upper-right corner of the screen. 2. Select Settings. 3. Find Tier One Health & Performance in your memberships. 4. Click Settings beside Tier One Health & Performance. 5. Select Change Membership. 6. Choose Premium Membership. 7. Complete the checkout process. On Mobile: 1. Open Tier One Health & Performance. 2. Tap the menu icon. 3. Go to Settings. 4. Select Membership. 5. Choose Premium Membership. 6. Complete the checkout process. 7. Free vs Premium
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Start Smaller Than You Think
One of the biggest mistakes people make when starting a health journey is trying to change everything at once. A new workout plan. A new diet. More water. Better sleep. 10,000 steps. No sugar. No alcohol. No missed workouts. It sounds productive, but it usually creates overwhelm. The people who succeed long term often start much smaller. Instead of asking: "What is the perfect plan?" Ask: "What is the next step I can repeat consistently?" Maybe that's: ✅ A 10-minute walk after dinner ✅ Adding protein to breakfast ✅ Going to bed 30 minutes earlier ✅ Strength training twice per week ✅ Drinking one extra bottle of water each day Small actions may not feel impressive, but they build momentum. Momentum creates consistency. Consistency creates results. You do not need to be perfect. You do not need to do everything. You just need to do the next right thing often enough that it becomes part of who you are. Question for the group: If you could improve just ONE health habit over the next 30 days, what would it be?
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🏋️ THE SCALE CAN'T TELL THE DIFFERENCE
Imagine two people each lose 20 pounds. The scale says they achieved the same result. But did they? A recent study followed 304 adults who were placed in a calorie deficit and assigned to one of three approaches: • Diet Only • Diet + Cardio • Diet + Resistance Training All three groups lost similar amounts of weight. That's where the similarities ended. Researchers used DEXA scans to determine what was actually being lost. The Diet Only group lost fat, but they also lost significant muscle mass. The Cardio group lost fat and preserved more muscle than the Diet Only group, but still experienced a net loss of lean tissue. The Resistance Training group produced the best outcome: ✅ Lost the most fat ✅ Reduced waist size the most ✅ Preserved muscle ✅ Increased lean mass Men gained an average of 0.8 kg of lean mass. Women gained an average of 0.9 kg of lean mass. This is what the researchers called High-Quality Weight Loss. Not just a smaller number on the scale. A better body composition. A stronger body. A more capable body. This is one reason why our Movement pillar focuses heavily on resistance training. The goal is not simply to weigh less. The goal is to maintain the muscle that supports metabolism, performance, resilience, and long-term health while reducing excess body fat. The next time the scale doesn't move as quickly as you'd like, remember: The scale measures weight. It does not measure progress. 💬 Question for the group: Have you ever had a period where the scale stayed the same, but your clothes fit better, your measurements improved, or your strength increased?
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