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Brianna Battles, the Founder of Pregnancy & Postpartum Athleticism, specializes in coaching pregnant and postpartum athletes and educating coaching professionals. She is a remarkable advocate and resource for women who want training during and after pregnancy. Because postpartum spans a lifetime! She’s here to tell you that your growth as an athlete is exponential. It is not over when you become a mom.
No one wants to be left asking in postpartum, “Why didn’t anyone tell me this could happen?” You may feel out of control with your body during this season and there’s a lot more body awareness that needs to come into play. In today’ episode we discuss predispositions, pelvic floor health, diastasis, fascia, incontinence, pelvic organ prolapse, and postpartum rehab. It’s so hard to not be committed to one version of yourself. Listen and learn how to make peace with your real motivations behind training. You don’t have to feel sidelined. “Athleticism does not end when motherhood begins” - Brianna Battles
Brianna’s Links:
Brianna's Website
Brianna's IG
Pregnancy & Postpartum Athleticism on IG
The Practice Brave Podcast
(00:00:00) Welcome Brianna Battles, Founder of Pregnancy & Postpartum Athleticism(00:02:00) Brianna's background and what led her to this side of fitness
(00:10:52) When your doctor doesn't understand the type of fitness you’re doing and who to look to for coaching and advice when it comes to athletics and training
(00:13:12) Some of the core and pelvic floor symptoms common in pregnancy
(00:25:16) Framing pregnancy as an opportunity for athletic maturity
(00:29:55) Advice for mothers on the other side of postpartum reflecting with undue shame about their experience and what to do now
(00:32:00) What we should be doing every day for pelvic floor health
(00:36:25) Breathing through movements and how to leverage your pelvic floor muscles to improve performance
(00:41:20) Why should we be cautious about advice we see and hear from fitness influencers and what worked for them?
(00:48:50) Brianna’s ebook: “The No Pee Cheat Sheet” and advice if your insurance won’t cover pelvic floor PT
(00:50:49) Some of the biggest mistakes you still see from women that you wish you could shout from the rooftops
(00:53:57) Where to find and hear more from Brianna Battles
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Is relying on your willpower to get things done not working for you? Want to stop arguing with yourself about your to-do list? Sorry, there’s no life hack for doing it ALL, but there’s a formula for getting your basic needs met on a daily basis. Want to know how to develop routines that become habits, and have days that you are proud of?
We juggle SO MUCH every day. And the things on our list all vie to be in the number one spot. What’s important to you? Professional success? Being a good mom? Wearing clean underwear? It can feel impossible to get to it all. Setting routines and habits can help. In today’s episode we give you our favorites. Take what you need! Then, create your own. You got this!
(00:00:00) Welcome and what we call “essentials”
(00:05:30) The importance of setting routines and habits in place
(00:07:35) What’s the baseline of your needs? How to create your own list.
(00:09:10) How does a routine eventually become a habit? What is a routine?
(00:11:30) What are the three Ws and how do they impact your routines?
(00:16:35) 1st of Rachael’s top 5 favorite daily routines and habits
(00:25:25) No. 2 on Kelsea’s top 5 daily routines and habits list.
(00:35:30) No. 3 on Rachael’s list
(00:40:00) No. 4 on Kelsea’s list
(00:41:24) No 5 on Rachael’s list
(00:48:00) Kelsea’s personal list items and non-negotiables for every day
(00:00:00) Rachael’s personal and non-negotiables for every day
(00:50:28) Your basic needs and the importance of keeping it simple
References:
https://clinicaltrials.gov/study/NCT00270647
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3517179/
https://pubmed.ncbi.nlm.nih.gov/28792457/
https://pubmed.ncbi.nlm.nih.gov/31502930/
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We all have more layers than a wedding cake and are capable of overcomplicating things pretty easily these days, including our fitness. It can be challenging when the fitness industry wants to sell you things and you forget why you are working out in the first place. And then life happens and shame comes to the party and you are no longer working out.
Today we look at 3 different ways you could be overcomplicating your fitness and how to move past them even when you think you are too tired, too stressed, or have too much other stuff to do. We talk about how to meet yourself where you are and find the best movement for you today, because exercise is vital to your health. Want to know how to live longer and with freedom of movement? Show up for yourself today. Listen for some ready made responses to doubt and shame to keep you moving. It’s a win every single day you get to move. It doesn’t matter where you are starting from. Start back up today.
(00:00:00) Welcome and generational commentary
(00:04:57) How does Kelsea stay motivated and get to the gym?
(00:08:40) Why we are making fitness so much harder than it actually needs to be
(00:09:46) The fitness industry’s role in overcomplicating fitness
(00:15:40) How to recognize the overcomplications and shame
(00:20:00) The first of three different ways you could be overcomplicating your fitness
(00:27:51) The second of three ways
(00:36:30) The third of three ways
(00:44:53) Different responses for how to stop overcomplicating and shaming
(00:51:58) Ask yourself: Would you live for your kids?
(00:57:00) Please start today. Don’t wait. Some ideas for you.
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SOURCES10-Year Weight Gain in 13,802 US Adults: The Role of Age, Sex, and Race
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9106499/
Exercise therapy to prevent and treat Alzheimer’s disease:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10436316/
Long-term health benefits of physical activity – a systematic review of longitudinal studies
https://bmcpublichealth.biomedcentral.com/counter/pdf/10.1186/1471-2458-13-813.pdf
Impact of Physical Inactivity on the World’s Major Non-Communicable Diseases
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3645500/
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Hormones are chemical messengers that coordinate the functioning of our bodies. We send a lot of messages these days and we all know what can happen when we forget to hit send or it goes to the wrong place. And we aren’t all doctors and hormonal health can feel mysterious and unmanageable. The one thing we all seem to intuitively know is when something feels off. Scientists know of more than 50 hormones in the body but today we are looking at estrogen across a lifespan.
Our guest is Dr. Chrisandra Shufelt, a women’s health internist and a certified menopause practitioner. She is the past president of the Menopause Society and an expert in the area of women’s hormonal health. Listen to what Dr. Shufelt has to say about a reversible condition that results in irregular or absent periods, called functional hypothalamic amenorrhea, that can put your heart health at risk. Do you feel undereducated when it comes to the loss of estrogen during perimenopause and menopause? Dr. Shufelt has some advice for you, because dealing with hormonal issues can feel like being on a roller coaster ride. But you are not alone.
menopause.org
Mayo Clinic Menopause Program
Missed Menstrual Periods Research Study
Missed Menstrual Periods Registry(00:00:00) Introducing Dr. Chrisandra Shufelt, women’s health expert
(00:03:37) Dr. Shufelt’s path to women’s hormonal health
(00:06:13) Advice for people ages 10 to 25, when it comes to low estrogen levels
(00:14:03) What is FHA and the potential harm that may come with it?
(00:17:40) 1 in 3 women with FHA have endothelial dysfunction, a heart health concern
(00:20:30) Kelsea’s personal experience with FHA, a common condition
(00:22:25) Do you have FHA? Join the online international registry. Don’t have a diagnosis? How to get one.
(00:25:18) How nutrition affects hormone health and the role weight loss drugs play
(00:33:45) Advice for women entering perimenopause who feel undereducated.
(00:42:44) Advice for women experiencing body composition changes during peri and menopause.
(00:47:24) Dr. Shufelt’s favorite homeopathic and pharmaceutical remedies to alleviate hormonal issues.
(00:51:48) Where to find and hear more from Dr. Shufelt.
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Have you heard of IV Therapy? It’s the new it thing. It’s not as immediately gratifying as massage therapy but it goes deeper than any hands can reach. In case you were wondering if an IV drip bar is a place you’d like to hang out, Kelsea and Rachael tried it for you! Kelsea ordered an IV Drip and Rachael got the NAD+ IM Shot in the derriere and an IV Drip.
Why would they poke and prod themselves in the name of wellness? Listen and learn about the science behind these injections and decide if it’s for you. Tune in to hear about their experience, the cost, and the results. Is an IV Drip a wellness cocktail you are willing to try? Listen and find out.
(00:00:00) Kelsea and Rachael try IV therapy for the first time
(00:09:54) What Kelsea got and why: The New Meyers IV Drip
(00:12:35) What it cost Kelsea, how long it took, her experience and the claims
(00:18:44) What Rachael got and why: NAD+ 125mg IM shot and IV Drip w/L Carnitine and B12
(00:23:02) The cost and how Rachael slept afterwards
(00:25:00) Where they went for the therapy: Restore Hyper Wellness
(00:26:39) Did it affect Kelsea’s sleep, her cold, or her energy in the first 24 hrs?
(00:30:50) Rachael’s hydration expectations and effects on muscle recovery
(00:35:08) Rachael’s immediate reaction after getting the NAD shot and the science behind the claims
(00:39:42) Accessibility, affordability, gatekeeping health and preventative wellness
(00:45:34) Deficiencies, absorption, supplementation and how to get what you need
(00:50:00) A FREE way to increase your NAD levels naturally
(00:57:34) What the vast majority of people would benefit from
Sources:
Journal of Neuroinflammation Article
Cell Metabolism Article
NIH Study on NAD
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Do you love running? Or do you cringe at the thought? This episode is for runners and non-runners alike. But before you lace up your shoes for the first run of fall, ask yourself…am I doing this right? We suggest taking a good look at your running form and breaking it down into 3 areas: pushing, pulling and falling. You thought running was a no-brainer? Think again.
Yes, there is a right way to run and yes, we can teach it to you. The way to get better at running is NOT just about logging more miles. Do you feel like a bobblehead when you run? If you want to get back into running without injury and maximize your capacity and longevity, listen to this podcast. We have the formula for what a good run looks like. So get out there! And if you want to take it even further, the TTSL Running Cycle is starting on October 21st.
https://www.constantlyvariedgear.com/pages/ttsl-daily-lander-with-member-login(00:00:00) Welcome to the podcast and to the fall running season.
(00:13:08) How to limit injury when getting back into running at any age.
(00:15:40) Our answer to the question: Is there a wrong way to run?
(00:20:19) Running technique 1: How ideal positioning affects efficiency and power output.
(00:33:05) Running technique 2: pulling (how to pull your foot off the ground)
(00:37:37) Running technique 3: falling (and catching yourself)
(00:47:48) Faults with the “run more” mentality and how to supplement your running
(00:56:30) All those helpful tips we just gave you? We have drills for those: TTSL Run Cycle on Oct 21st
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What’s all the buzz about? Today, Donna Brooks joins us. She is a master somatic movement educator and therapist, a certified yoga therapist, and an all around attentive, thoughtful teacher of the healing arts. As she describes the process and ideas behind this practice, she can’t help but slip into her soothing hypnotic voice that washes over and carries us into the moment. She’ll bring you deep inside your body before you even know what’s happening. Sit back, relax, and listen to Donna explain how to be self reverential and how to access your inner puppy. Learn to reconnect with the rhythm of your body to access the inner wisdom that is already there and knows what to do. It’s good for your nervous system, and can help with pain, stress, pelvic floor issues, trauma and grief, among other things. Do you know how your body works and what it needs? Experience this episode for yourself!
(00:00:00) Welcome and introduction to today’s topic:somatic movement and yoga
(00:02:16) Donna Brooks talks about her background and what led her into this field
(00:07:39) What is the difference between somatic yoga and regular yoga?
(00:18:50) How is external movement different from internal movement?
(00:24:50) Somatic yoga is known to address and heal trauma. Does it elicit a massive emotional experience?
(00:33:05) What is and how can somatic embodiment strengthen our mind-body connection?
(00:41:17) Can somatic movement affect our ability to tolerate and process chronic pain, fears, or anxiety?
(00:49:50) Where to learn more from Donna Brooks
What to do BEFOre Trying Yoga to Relieve Back Pain
Donna's Website: Original Body Wisdom
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Today we are talking about a therapeutic technique called opposite action. It’s like one of those choose your own adventure gamebooks but the choice you make is opposite from the kind of choice you would normally make. And you face the choice when an emotion causes you to struggle. Have you heard the saying?: All feelings are valid, All behaviors are not. How do you behave when emotions are high? Does it serve you? If not, let’s change that.
Today we we have a workout for you. Let’s call it a kind of resistance training, for your brain. Here’s the idea…Basically, whatever your knee jerk reaction to an emotion is - you try to do the opposite. No, this isn’t an exercise in denying emotions. We are talking about changing behaviors. Listen and learn how to put this into practice and strengthen the area of your brain responsible for resilience and perseverance.
Research:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7381101/
(00:00:00) Welcome and personal feelings about life changes.
(00:07:32) What is the therapeutic technique called opposite action
(00:12:25) Doing what you’ve always done and when it is time to adjust
(00:18:55) How opposite action is used in DBT: Dialectical Behavior Therapy
(00:20:00) This is NOT an emotion suppressing technique
(00:27:07) How to strengthen the anterior midcingulate cortex aMCC in your brain
(00:33:50) Why Kelsea is passionate about DBT as a form of action based therapy
(00:39:00) Putting opposite action into practice: the steps
(00:48:46) The importance of being flexible and explaining what you are doing to your people (00:53:00) Fear of failure and small steps to making a plan of action
(00:58:10) Sadness and its opposite action
(01:04:30) The theme of the episode
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When did static stretches get the boot? In today’s episode, we welcome them back. Because who doesn’t love a good stretch? Some studies have found that static stretching pre-workout may decrease muscle power output for one to three minutes before going back to normal. Is that a reason to give up on static stretching? We say, NO, especially because stretching in the long term has been shown to increase muscle power output!
We invite you to improve your flexibility and strength, reduce inflammation, have freedom of movement, and feel relaxed with us! We not only talk about when to stretch and the benefits of static stretches, coaches Kelsea, Rachael, Isley and Chelsy show you the stretches! Did you know you can watch this podcast on Spotify and YouTube? Tune in!
(00:00:00) Welcome and Rachael’s embarrassing story(00:09:40) Intro to topic: stretching is imperative for your health
(00:14:35) The controversy surrounding static stretching
(00:19:45) The difference between static and dynamic stretching
(00:20:50) Clarifying the results found on static stretching studies
(00:22:24) How to Increase flexibility to prevent injury
(00:26:43) How to reduce inflammation
(00:30:05) How to improve strength
(00:31:28) How to gain freedom of movement
(00:32:20) Intentional movement for relaxation and mental wellbeing
(00:33:20) How to aid digestion
(00:34:20) How to watch and stretch with us on Spotify and YouTube right now
(00:34:50) What to do before you start stretching
(00:36:19) Stretch with us!
(00:50:53) Rachael’s myofascial release she does every day for her feet
(00:52:20) Kelsea’s foam roller: a game changer every day for back relief
RESOURCES
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9935669/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/
https://pubmed.ncbi.nlm.nih.gov/25127084/
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It’s no secret that we are big advocates of listening to our bodies and taking control of our health. Today we are taking a look at the Ayurvedic lifestyle and how it can help you do just that. It’s a different approach to health and another tool for your toolbox that is rooted in nature. It’s been called a preventive lifestyle and a path to peace and vitality. If you are looking for balance and alignment, wanting to feel whole again, or want to build a hearty immune system, take a look at Ayurveda.
Ayurveda has been using powerful plant based medicines from nature’s pharmacy for more than five thousand years, to prevent health issues like inflammation before they become problematic. Dr. Shivani Gupta is here to share some ancient Ayurvedic wisdom with us. Tune in to hear a discussion on circadian rhythm, gut health, and detoxing from an Ayurvedic perspective. Ever wondered about your Dosha, a yogic diet or what super spices are? After the episode, take Dr. Gupta’s quiz to find your Dosha. We did and it was enlightening!
Shivanigupta.com
Fusionary Formulas: TTSL code 15% off for listeners
(00:00:00) Welcome Shivani Gupta, CEO, Fusionary Formulas, TV Show Host, Ayurvedic Practitioner, Public Speaker, Author, Teacher
(00:02:08) How Dr. Gupta became an industry leader in alternative medicines and Ayurveda as a preventive medicine, a new approach to health for western society
(00:09:02) Ayurveda and the methodology behind it
(00:13:32) What a Dosha is and how to know yours
(00:21:40) Inflammation levels and how knowing your Dosha can help
(00:28:12) Signs to look for that point to higher levels of inflammation
(00:34:31) Powerful plant based medicines and how we could be using them
(00:40:30) A highly recommended supplement from “nature’s pharmacy”
(00:44:33) The recommended way to get that supplement into our bodies
(00:50:50) Why Circadian Rhythm is so important
(00:56:17) Where to hear more from Dr. Shivani Gupta
Hey! Don’t forget to leave your guess in the comments: WHO IS THE HIDE AND SEEK CHAMPION?
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In the first event of the 2024 CrossFit Games, a 3.5 mile run followed by an 800m swim, athlete Lazar Dukic drowned approximately 100m from the finish line. He was 28 years old. He was an experienced swimmer and a highly accomplished crossfit athlete competing in the games alongside his younger brother.
This tragedy brought up a lot of feelings from the community for the loss of a friend and for the safety of the athletes at the Games. Today we talk about the decisions that were made by HQ and how the athletes and the PFAA responded. We take a look at the data and at athlete safety on the list of priorities in sporting events, especially swimming portions of athletic competitions. We discuss the level of secrecy involved in “the test”. We’ve been a part of this tight knit community for a very long time and our hearts are broken.
GoFundMe for Lazar’s Family
(00:07:00) What happened to Lazar Dukic at the 2024 Crossfit games.
(00:12:59) Response to people asking if CrossFitters should be in the water.
(00:17:51) Was this preventable?
(00:25:51) Previous warning signs and personal experience.
(00:29:28) The PFAA, HQ and “the test”.
(00:34:20) The decision to continue the games and athlete responses.
(00:39:10) Behind the resentment for HQ.
(00:44:16) A closer look at a third party investigation.
(00:47:06) The unknown cause of death, negligence and the need for precautions onsite.
(00:50:56) A look at the data and misinformation when it comes to swimming events in sports.
(0056:32) The advisory committee’s role at HQ and the need for checks and balances.
(01:06:43) CrossFit is an incredible community that we love.
(01:11:29) GoFundMe for Lazar Dukic.
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Teresa LaMasters, MD, FACS, FASMBS, DABOM, DABS-FPMBS, a highly qualified professional with expertise in the medical management of obesity, joins us today to answer your questions about weight loss surgery and weight loss medicine. Among her many accolades, she is the Medical Director of Bariatric Surgery at UnityPoint Clinic Weight Loss Specialists in West Des Moines, Iowa and has performed over 4000 bariatric surgeries in the past 17+ years.
How do we talk about body positivity, health at all sizes and obesity as a disease in the same sentence? In this episode we address the stigma surrounding weight loss surgery and emphasize that obesity is a life threatening medical condition that can and should be treated, and as early as possible. Did you know obesity is a brain disease? Understanding obesity is so important, not only for those struggling with it, but for everyone, because it is so prevalent. Today, Dr. LaMasters opens our eyes to this misunderstood health condition and leaves us with some tools and hope for the future.
Dr. LaMasters Links:
UnityPoint Clinic Weight Loss
Dr. LaMasters: [email protected]
Obesity Action Coalition
ASMBS
Active Bariatric Nutrition
Obesity Medicine Association
(00:00:00) Introducing Teresa LaMasters
(00:02:43) Teresa LaMasters’ personal story and what led her into this field.
(00:05:54) The stigma associated with the disease. It’s not a willpower problem.
(00:09:40) Walking the line between body positivity, health at all sizes, and obesity as a disease.
(00:11:03) Obesity is complex, there’s no one-size-fits-all treatment, and the role genetics play.
(00:16:04) Judgment, frustration, shame and blame for those with the disease.
(00:17:40) Why obesity is a “brain disease” and how it feels unfair.
(00:24:29) The importance of getting treatment asap, your body’s idea of normal and trying to get to perfection.
(00:30:45) BMI calculation is a useful tool but isn’t always an accurate measure of obesity for athletes, and other measures to employ.
(00:38:10) Getting nutritional needs met after surgery and myths about calorie intake, specifically for athletes. The importance of what you eat and when, and navigating bad advice.
(00:45:15) Post bariatric patients can be athletes and what to expect realistically.
(00:47:28) Macros and any type of diet that supports muscle growth after surgery, and dieticians that specialize in bariatric athletes.
(00:52:36) Thoughts on Ozempic and similar drugs, food noise, and the support needed when taking the medication.
(01:15:30) How to get in touch with Dr. LaMasters and helpful resources
CODE for New Customers: NEWNEW15
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Do you feel overstimulated and underwhelmed at the same time? Like there’s so much coming at you, but you still feel empty somehow? Overstimulation can be like trying to nap on a trampoline in the middle of a birthday party. There are SO many ways in our somewhat comfy, modern world to become overstimulated. In today’s episode we take a look at why and how we experience overstimulation, the neuroscience, and our behaviors that feed into it. What does overstimulation have to do with a lack of motivation or creativity, feeling distracted, lonely or bored?
Let’s redefine downtime. Listen and learn to recognize when we are looking for empty calorie dopamine hits and how to self-regulate. Leave with tips on how to find real connections that align with your core values and feel more balanced in this modern world.
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(00:00:00) Introduction: feeling overstimulated at the end of summer.
(00:03:22) What using a device on a “break” or downtown does to your brain.
(00:06:19) Multitasking is an overstimulation trap.
(00:10:53) What to do when you are feeling lonely instead of looking to the internet.
(00:18:43) How to recognize behaviors in yourself that are looking for dopamine hits.
(00:22:46) Anxiety, depression, ADHD and environmental ADHD.
(00:29:00) What dopamine is, and why getting it from clicking doesn’t really fuel your confidence or enable you to do hard things.
(00:37:00) How self-regulation now can affect your future, addiction, the need for balance, and the continuous cycle of stress.
(00:45:10) Get yourself in check. Set an example. Your kids are watching.
(00:48:25) 10K context switches while scrolling IG or TikTok and what that does to your brain and behavior.
(00:53:10) A look at online relationships, validation, being self-absorbed and how to find real connection.
(00:57:53) Suggestions and habits that are good for your brain and balance in an overstimulated modern world.
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You asked us: Everyone says to love your body, but how? We invited Rachel Rifkin, LMHC, CEDS, and Associate Director of Support Groups for the National Alliance for Eating Disorders to the podcast to answer your questions and explain what BDD (Body Dysmorphic Disorder) is and talk openly about eating disorders. Rachel is a licensed mental health counselor, specializing in eating disorders within the LGBTQ+ community with lived eating disorder experience.
In this episode, Rachel talks about what BDD and eating disorders look like, explains how they manifest, and gives us advice on what to do if you or a loved one are struggling. Rachel tells us how to use attainable language surrounding our bodies, like body tolerance, and body disconnect when looking to get to a place of acceptance. She has advice on how to acknowledge and respect our bodies realistically and avoid traps. How do you support a loved one with BDD? Please know that you are not alone. There is help!:
The Alliance
Free HelpLine 866-662-1235
findEDhelp Database
App: findEDhelp: App Store Google Play
(00:00:00) Introducing Rachel Rifkin, LMHC, CEDS, Associate Director of Support Groups for The Alliance.(00:04:20) How Rachel Rifkin’s eating disorder started her on this career path.
(00:13:40) What does an eating disorder look like?
(00:19:16) A basic definition of body dysmorphic disorder (BDD) to start the conversation.
(00:25:45) Signs that might indicate a struggle with BDD on ANY level and muscle dysmorphia.
(00:31:10) BDD is not an eating disorder but it can be connected to one.
(00:33:48) How life events that bring body changes or emotional responses can cause BDD to manifest.
(00:40:40) TTSL Community question: Everyone says to love your body, but how?
(00:46:40) Small steps to take towards neutrality when hating your body.
(00:56:10) TTSL Community question: how can we support our loved ones who have body dysmorphia without invalidating their feelings?
(01:08:04) Value not connected to appearance and how meaningful compliments can disrupt and change thought patterns.
(01:16:32) Where to find and connect with Rachel Rifkin and/or look for resources.
The CVG Nation app, for iPhone
The CVG Nation app, for Android
Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
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Let’s get this right out there..venting IS complaining. Same thing. On average people complain 15-30 times per day. Imagine if we laughed 30 times a day? Ask yourself: does venting really make you feel better? Venting has been called a healthy behavior but we are going to challenge that today with some neuroscience. We agree venting is a behavior…a practiced one! You are practicing every day who you want to be. Venting carves deep neural pathways in your brain and shrinks your hypothalamus, which has a direct correlation to your lifespan.
This episode is so important because it’s about how you interact with yourself and the world and the energy that you bring and get back in your relationships. Want to share your experiences? Be heard? Feel understood? You can do all those things without damaging your brain. Don’t miss this opportunity for growth. We’ll tell you how to identify your feelings and release them with purpose for positive outcomes. Listen for tips on how to rewire your brain and practice at the person you want to be!
(00:00:00) We welcome you to the podcast and get personal.
(00:08:20) Why today’s topic made Rachael rethink her life.
(00:11:48) Venting and complaining…they are the same thing.
(00:14:45) Average amount of times a day people complain and how practicing a behavior trains your brain.
(00:20:03) The science and behavior patterns that deepen neurological pathways.
(00:25:15) What happens to your brain when you listen to someone else venting.
(00:29:28) The size of your hypothalamus has a direct correlation to your lifespan and what venting does to it.
(00:33:48) How venting promotes inaction, not steps to solve the problem.
(00:36:32) You don’t have to keep it in! There’s a healthy solution for growth!
(00:43:42) Cortisol spikes during venting without acting.
(00:45:50) When your go-to emotion is stress and how to see an opportunity.
(00:55:15) Alternatives to venting and action steps to productivity and growth.
(01:05:27) When to lean it out or let it go.
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
The CVG Nation app, for iPhone
The CVG Nation app, for Android
Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
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Is hydration creation your thing? Unicorn cotton candy water is a thing now and we are questioning, once again, how did we get here? Today we are looking at the latest health and hydration trend to hit the interwebs: #Watertok. It has over 220 million views and some of the leading influencers have over a million followers.
We all know water is vital for survival. Some may find it quite boring and so that’s a bummer! And at times, we may need some help getting it down the gullet. So why not make it more fun and tasty and have a good time sharing water recipes in the process, because in the end, it’s just WATER! Or is it? Today we look at the good, the bad, and the ugly surrounding this mixology trend. Does it fall more into the “healthy” or “harmful” category? Have a listen, be informed and as always, fill your cup to replenish your body and mind in the way that works best for you!
(00:00:00) Intro
(00:08:45) What is #Watertok?
(00:20:40) A means for weight loss surgery patients with water nausea to tolerate water intake
(00:27:12) The importance of hydration down to a cellular level
(00:35:09) Consuming artificial flavors, sweeteners, dyes and coloring on a daily basis
(00:41:25) Concern for gut biome health and its delicate balance
(00:48:19) Using flavored water as a weight loss tool is part of toxic diet culture
(00:49:40) Recognize new trends, be informed and choose your own path
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
The CVG Nation app, for iPhone
The CVG Nation app, for Android
Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
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Our biohacking journey has naturally led us to Renee Belz and Lauren Sambataro, lovingly known as the Biohacker Babes, another sister duo out there dedicated to empowering people all over the world. They want YOU to feel your best. We all want that right? But it can feel overwhelming with all the nuances, the options, and the products when it comes to exploratory health. Today, they join us to break down complicated topics in the health and biohacking space, into clear and actionable strategies.
In this episode we tackle why there’s no “best” option for all people looking to biohack. We touch on circadian rhythms, microdosing in place of traditional pharmaceuticals, EMF exposure from our devices, fasting strategically, and they give advice on what biomarkers we should be looking at and how to get them. And of course, we can’t leave out gut health! Want to know some amazing free biohacks? There are SO many hidden gems in this episode! Too many hacks to list. Have a listen and leave with some actionable tips to start on the road to listening to your body, because you are a unique bio-individual!
Biohacker Babes Links:
The Biohacker Babes Podcast
The Biohacker Babes Website
The Biohacker Babes Instagram
Lauren's Instagram
Renee's Instagram
Dminder App
(00:02:41) Introducing Renee Belz and Lauren Sambataro, the Biohacker Babes
(00:02:07:04) How Renne and Lauren’s upbringing and health challenges led them to biohacking
(00:05:14) The frustration of being diagnosed with a chronic syndrome
(00:06:04) How to convince ourselves there is no one size fits all wellness or “best” approach
(00:10:40) How to ease some of the anxiety that comes with exploratory health
(00:15:21) The difficulty of sitting in mindfulness in your body in the modern world
(00:20:07) Microdosing as a mental health hack and wearables feedback
(00:29:34) People unknowingly struggling with their circadian rhythms and what to do
(00:39:07) EMF exposure and some of the most common practices to give a second thought
(00:49:28) Specific biomarkers and what we should ask our doctors to be looking for
(00:55:52) A look at gut health because disease begins in the gut
(00:57:44) Where to find the Biohacker Babes
https://www.speakpipe.com/TheThickThighsSaveLivesPodcastCVG Links:
The CVG Nation app, for iPhone
The CVG Nation app, for Android
Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
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Home sweet home. Sometimes it’s just more economical or convenient to stay home. But that doesn’t mean you can’t still take steps to feeling more alive than you ever have from the comfort of home. Today we are talking about hot and cold therapy, but not the gel pack you put in your microwave or freezer. Come on, this is Part 4 of the biohacking series! In today’s episode, Rachael gets steamy in her garage and dilates her blood vessels in a portable sauna and Kelsea cools down in a portable cold plunge tub in her yard.
A special thanks goes out to Community member Heather for asking us how to go about using the sauna and cold plunge together for maximum benefits. We got you! Alternating between hot and cold water to provide physical and mental benefits is a thing! And it’s called contrast therapy. Want to know more? Listen to Kelsea and Rachael’s honest reviews of the wallet friendly SaunaBox and Cold Plunge Bundle.
REMEMBER: ALWAYS TALK TO YOUR DOCTOR BEFORE STARTING ANY NEW HOT/COLD THERAPY TECHNIQUES
SaunaBox Website
SaunaBox and/or Cold Plunge Tub CODE: TTSL
(00:02:08) Back to Biohacking and all its layers!(00:12:15) Speak to your doctor before trying hot and cold therapy because you are unique.
(00:13:15) What is contrast therapy, how do you do it, and what are the benefits?
(00:20:33) Importance of meeting your threshold for effective hot and cold therapy.
(00:28:15) Kelsea’s honest review of the cold plunge tub by SaunaBox
(00:31:14) Cold plunge tub set up, mobility, value, space, convenience, stability
(00:40:45) What you want to look for when searching for a cold plunge tub and other options
(00:45:30) Rachael’s review of the SaunaBox steam sauna
(00:49:10) SaunaBox setup, settings, temperature, materials, safety, cleanliness
(00:59:50) The SaunaBox and cold plunge tub bundle for contrast therapy and a discount code
CVG Related Links:The CVG Nation app, for iPhone
The CVG Nation app, for Android
Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
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One of our most asked questions is: How do I stop stress eating? We have the answer! But we also have the anti-answer. Confused? Stress eating is absolutely a behavior that we can exhibit in an unbalanced way, but it's also NOT an unnatural behavior or something that makes you broken. Guess what..turning to food as a form of comfort or joy is completely NORMAL! Let’s identify our individual feelings instead of putting them all in the stress bucket. Only then can we use our tools to deal with them instead of reaching for that bag of chips every time.
Are you stressed? Or are you bored, or sad, or angry or anxious? You can plan for these emotions and respond with go-to tools. Food can certainly help but don’t let it be your only response. And there are several players in this game: gender, genetics, social conditioning, metabolism, gut health, to name a few. So stop blaming your willpower! It’s not that simple. And remember: you always deserve food. If you make it a big deal in your mind that’s FAR more damaging than what you binged. So be kind and serve yourself a healing helping of coping mechanisms.(00:00:00) Introduction
(00:13:36) The shame, disassociation and misinformation surrounding stress eating
(00:19:22) Normalizing food as comfort and making sure it’s not the only tool for stress relief
(00:24:16) Pause to identify your feelings and the discomfort you are looking to avoid
(00:29:30) The science behind why people stress eat
(00:37:42) Identifying balanced coping mechanisms when dealing with stressful events
(00:40:20) The role gender, genetics and social conditioning plays
(00:49:20) Mindful eating, the experience of food and dopamine
(00:54:54) Rachael’s set it and forget it tools for responding to her named feelings
(01:02:18) Kelsea’s challenge to you right now to identify your coping mechanisms
CVG Related Links:The CVG Nation app, for iPhone
The CVG Nation app, for Android
Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
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Welcome to Part 3 of our journey into biohacking. If you missed parts one and two, no worries, this isn’t about a distant galaxy far, far away, it’s all about YOU! Today we focus on a topic relevant to women under 50, and women over 50: Menopause. (And not just women approaching 50, you should know this at ANY AGE!) We have a remarkable guest on the podcast, Zora Benhamou, a gerontologist, biohacker, host of the Hack My Age Podcast, and advocate for women’s health during the menopause journey, which may begin much earlier than you think.
Zora speaks 6 languages and has traveled to more than 50 countries in her quest to answer the question: What does it mean to biohack menopause? She’s with us today to squash some myths surrounding menopause, clarify the stages, discuss hormones and hormone therapy and the most beneficial workout for women in their journey. Do you know your baseline? Want to take responsibility for your health? Don’t wait. Now is the time to do it.
Zora’s links:
Website: https://hackmyage.com/
Hack My Age Podcast https://hackmyage.com/podcast/
(00:00:00) Introducing Zora Benhamou, gerontologist and host of Hack My Age Podcast
(00:02:50) Why tip-toeing around the topic of aging for women is detrimental to us
(00:04:30) What is biohacking and what does it mean to biohack menopause?
(00:09:00) Introducing things to explore perhaps you and your doctor have never heard of
(00:11:15) Myths about menopause that have to die
(00:15:17) The stages of menopause and how you know if you’re in them
(00:21:34) The need for every women to get a routine bone density scan
(00:25:13) Perimenopause and optimizing your health markers at an early age
(00:32:14) Estrogen and the myth that taking hormones is dangerous
(00:39:11) Diet and lifestyle practices to protect our bones, heart and brains
(00:41:35) CVG community questions answered on workouts, HIIT, cardio and cortisol
(00:46:25) The importance of protein consumption and building muscle
(00:50:20) How listeners can find Zora
CVG Related Links:The CVG Nation app, for iPhone
The CVG Nation app, for Android
Our Fitness FB Group.
Thick Thighs Save Lives Workout Programs
Constantly Varied Gear's Workout Leggings
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