Halloween’s got enough monsters. Your relationship with candy shouldn’t be one of them. In this episode, we dive broom first into the sugar fueled chaos of Halloween week to talk about how not to turn candy into a moral crisis. From ditching the “how many burpees for a Snickers” mindset to reclaiming candy as just, well, candy, we are breaking the spell of guilt, shame, and “I’ll start over Monday” energy once and for all. This is your permission slip to enjoy the night, no strings attached. We also share some clever trends in this episode like Switch Witch and the Purple Pumpkin Project. Heard of them? Have a listen.
(00:01:12) Welcome to the podcast and some throwbacks to the early days at CVG HQ.
(00:08:00) Five years later our message hasn’t changed.
(00:16:10) Why candy doesn’t make you “bad,” and how to drop the moral language around food.
(00:18:46) No more “earn your treats” fitness messaging and Kelsea’s pregame plan.
(00:21:45) Rachael’s Halloween math.
(00:25:44) Your body is a tank. You will bounce back after a binge. Lose the guilt.
(00:27:22) Creative solutions like the Switch Witch & candy trade-ins
(00:34:15) What The Purple Pumpkin Project is
(00:41:11) Teens deserve grace too, be extra kind to them.
(00:45:00) Actionable tips and final message: Don’t miss the magic.
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Is your skin trying to tell you something? This episode features skin and nutrition expert Katie Stewart, who helps us understand the true origins of acne, inflammation, and unexpected breakouts. Katie explains why healthy skin starts internally, exploring factors from birth control changes to gut health. It's time to move beyond genetics and take control of our largest organ. Don't miss this crucial discussion on the connection between inflammation, hormones, gut health, and detoxification for healthy skin at any age.
Katie’s Links:
https://katiestewartwellness.com/
(00:01:08) Welcome to the podcast. Meet Katie Stewart, the Skin Guru.
(00:02:44) Katie shares her personal story of battling cystic acne.
(00:05:38) Your skin and bowel movements reveal what’s really going on inside your body.
(00:07:35) Debunking the myth that bad skin runs in the family.
(00:09:54) The huge role nutrition plays in the condition of your skin.
(00:14:14) What’s really happening during puberty and how to support your skin.
(00:17:36) The best advice for breakouts during perimenopause and menopause.
(00:19:15) Hair trace mineral analysis and individualized plans to transform your skin.
(00:23:37) What we need to do at the bare minimum.
(00:29:00) Exfoliation tips for everyone.
(00:32:10) Katie’s top tips for anti-aging.
(00:35:20) What Katie would tell every woman to do starting today.
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Feeling like your energy’s been stolen by life, kids, caffeine, and chaos? You’re not alone. In this episode, we sit down with Kristen Blake, founder of KB Wellness and former chronic illness sufferer turned integrative nutrition expert, to talk about why everyone’s so darn tired, how supplement quick fixes can backfire, and why your minerals, gut, and hormones might be the real culprits behind that endless fatigue. Today we break down the science and the sanity behind getting your energy and your life back. Don’t miss this episode!
Kristen’s Links:
(00:01:00) Welcome to the podcast and meet Kristen Blake.
(00:05:50) Fatigue, burnout, and the hidden biological reasons your energy’s gone missing.
(00:07:55) Is fatigue circumstantial or biological?
(00:10:15) Caffeine and masking fatigue.
(00:14:25) Magnesium mania and the truth about mineral imbalances.
(00:22:15) Spray, liquid, cream or pill? Also, brands, dosages, and oversupplementing.
(00:31:27) Food sensitivities, leaky gut, and allergies.
(00:37:57) How our bodies respond to restriction and elimination diets.
(00:41:27) Why to stop eating gluten for a while.
(00:48:50) The top myths to be aware of and trends to avoid right now.
(00:55:03) Why true wellness isn’t measured on a scale.
(00:57:40) Where to find Kristen Blake.
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Feeling burnt out but still pushing harder? You might be fighting the wrong battle. In this week’s episode, Dr. Beth Westie, functional medicine practitioner, chiropractor, and bestselling author joins us to talk all things cortisol. From anxiety you don’t realize you have to that 3 a.m. wakeup that’s wrecking your sleep, Beth breaks down how chronic stress hijacks your metabolism, steals your hard-earned muscle, and convinces your brain to reach for sugar like it’s survival fuel.
If you’ve ever been told to “just lower your stress”, this conversation is for you. We dig into how to test cortisol properly, why so many “normal” lab results are useless, and what you can actually do to rebalance your hormones without burning out or giving up coffee. It’s relatable, hopeful, and packed with simple ways to stop feeling like garbage because, we’re not doing that anymore!
(00:01:20) Welcome back tribe favorite, Dr. Beth Westie!
(00:04:15) Cortisol and why working harder and eating less might be making things worse.
(00:06:02) From cysts to clarity, how Beth’s personal health crisis led to a hormone revolution.
(00:12:00) Cortisol 101: understanding what cortisol really does in your body.
(00:18:30) The warning signs and subtle symptoms you’re probably brushing off.
(00:25:25) How stress throws off your other hormones and the connection to inflammation.
(00:34:23) Metabolism and why stress is sabotaging your strength.
(00:43:24) Cortisol, cravings and 3 am wakeups.
(00:50:07) Why “normal” lab tests fail women.
(00:59:02) What is adrenal fatigue?
(01:02:40) Practical fixes for cortisol chaos.
Beth’s Links:
Adrenalbalance Tincture: https://nutritionforyourhormones.com/
Use discount code TTSL for 15% off any product: select "one time purchase"
Website: https://nutritionforyourhormones.com/
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It’s been twenty years since The Biggest Loser first aired. In the last episode, we reflected on what The Biggest Loser taught us about ourselves and how the show shaped the way we view weight loss, health, and body image. In this episode, we focus on the progress we’ve made since then: the shift toward strength training, body composition over the scale, and celebrating sustainable health instead of crash diets. We ask tough questions, share personal experiences, and rethink what health really looks like NOW in 2025. Have you changed with the times? This is a raw, timely conversation for anyone still untangling themselves from the “before and after” mindset.
CVG Facebook Group: Stronger Together
(00:00:22) Welcome to the podcast and spooky season
(00:07:08) Fun spooky vibe questions
(00:16:00) Recap of the last episode.
(00:19:34) Why it’s so hard to praise health without praising weight loss.
(00:25:40) Are we still shaking off extreme makeovers and fad diets obsessions?
(00:29:20) Slow and steady wins: shifting away from quick fixes toward sustainable results.
(00:33:40) The rise of strength training: why muscle changed the conversation.
(00:35:10) Taking back the narrative: from reality TV edits to social media.
(00:44:24) Smaller bodies still receive more praise than larger bodies.
(00:49:30) One thing we can take away from the Biggest Loser era.
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Caffeine highs, Netflix binges, and a deep dive into the wild world of weight loss TV—this week we’re unpacking Fit for TV: The Reality of The Biggest Loser. Whether you were glued to the screen back in the 2000s or only know the show by reputation, you’ll want to hear how this “inspiration” machine actually rewired the way a generation thought about health, bodies, and willpower.
From pizza-for-family bribes to workouts that looked more like punishment than fitness, we’re peeling back the “before and after” edits to talk about what really went down and about how reality TV blurred the line between entertainment and health. Today we revisit one of the most bizarre fitness experiments ever broadcast with hindsight and a little cringing.
(00:00:56) Have you heard of The Biggest Loser?
(00:07:55) Transformation TV vs. true health: what set The Biggest Loser apart
(00:14:33) Contestants begging, “Save my life”—and the dark side of that framing
(00:20:03) Extreme tactics: liquid diets, blood in urine, and collapsing workouts
(00:24:24) The bizarre and humiliating “temptations”
(00:33:03) Aftermath: metabolic damage, and realizing it was never about willpower
(00:38:24) One of the most important things that came out of the documentary
(00:45:45) How TBL portrayed exercise in a damaging light
(00:53:51) Sacrificing health to celebrate thinness
(00:58:37) Where do we go from here?
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In this episode, we’re cutting through the noise and serving up the hard truths—the kind that might sting a little, but only because they’re exactly what you need to hear. From why supplements will never outshine sleep, to the myth of out-training a poor diet, to the reality check on sacrificing muscle for weight loss—we’re not sugarcoating a thing. Add in some late-night baby antics, forgotten grocery bags, and a fuzzy little mic making its podcast debut, and you’ve got equal parts laughs and life lessons.Tune in, laugh with us, maybe wince once or twice—and walk away with truths you’ll actually thank us for later.
(00:01:13) Welcome and fuzzy mic debut – A new “team member” joins the show.
(00:03:35) Kelsea’s sleepless nights and eating rice with your hands.
(00:08:07) Object permanence and forgotten groceries in the backseat.
(00:11:52) Reframing hard seasons – Don’t let people gaslight you.
(00:21:00) We are coming from a place of love.
(00:23:46) Hard Truth #1: Sleep and supplements.
(00:29:31) Hard Truth #2: Your nutrition reality check.
(00:41:11) Hard Truth #3: When you sacrifice muscle in the name of weight loss.
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How do YOU see the world? In this episode, award-winning behavioral scientist Dr. Emily Balcetis explores the link between perception and goal achievement. She explains that while we share the same reality, our individual interpretations differ significantly. Drawing on behavioral and vision science, Dr. Balcetis reveals how our brains interpret information, influenced by past experiences, even before we consciously "see" it.
Did you know you are walking around seeing two different images of the world at all times that your brain stitches together to create one experience? This episode is full of mind blowing insight about how we see the world, self-talk, and how we perform. Don’t miss it!
Emily’s Links:
(00:01:12) Welcome Emily Balcetis to the podcast.
(00:03:00) Remember the gold dress/blue dress viral video?
(00:08:08) How does the brain decide what to fill in?
(00:11:08) Is everything we see influenced by our past?
(00:14:41) What we focus on when we have anxiety.
(00:20:35) Can we change the way we see food and exercise?
(00:27:37) Keep your eyes on the prize and change your self-talk.
(00:36:00) Habits make it easier to use these strategies.
(00:44:33) How do successful people see the world differently?
(00:48:22) How to become our own accountants.
(00:54:02) Is there such a thing as the truth?
(00:55:55) Where to hear more from Emily.
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Ever wonder why your teeth fall out in dreams, or why you can't scream? Perhaps you think you don't dream at all. The truth is, everyone dreams, even if they don't remember it. As dream expert Layne Dalfen explains, dreaming is simply thinking. Layne is here to help us understand their meaning through her psychological approach to analysis. Fluent in the language of metaphor, Layne truly "speaks dream."
Are you ready to listen to the nightly solutions presented to your troubles? What if you could find the answer to your dreams by taking the dream's story into your waking life, solving the puzzle there, and then returning to the dream? Wild, right? Join Layne and Kelsea in this episode as they delve into the reasons behind our dreams, their messages, and how to unearth their true meaning. This fascinating and lovely exchange between two dreamers is not to be missed.
(00:01:06) Welcome Layne Dalfen to the podcast
(00:07:22) It’s all about what happened yesterday
(00:12:48) Where to start digging
(00:16:44) The 6 points of entry
(00:23:47) Trying to do something but you can’t
(00:30:40) Puns and plays on words
(00:38:00) Putting up the wallpaper
(00:47:28) Bad dreams and misconceptions
(00:57:57) How to go deeper
(01:06:07) If you don’t remember a dream and want to
Layne’s Links:
The Dream Analyst on YouTube
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Ok movement and fitness is never a mistake. But if we want to maximize our time and efforts, we can all do it a little better right? Today we are looking at what’s holding you back, because we want to help you stay consistent with fitness throughout your life. We are revisiting the biggest fitness blunders we’ve made, so that when life happens and you find yourself starting again, you don’t crash and burn.
Today Kelsea and Rachael chat about how to fit workouts into your routine, avoid overdoing it, the importance of planning, and getting expert help. Want to crush your fitness goals? Have a listen and leave this episode knowing how to have a balanced fitness plan that addresses your whole body.
(00:00:25) Welcome to the podcast
(00:06:12) The challenges of finding balance and the importance of re-evaluation
(00:11:20) Taking inventory of your life
(00:16:13) Doing too much too often
(00:23:01) Don’t go to the gym without a plan
(00:30:48) Find a professional you trust and what to do if you diy
(00:34:00) Don’t limit yourself to isolation movements
(00:41:51) TMC: too much cardio
(00:46:56) Workout intensity and weight or resistance training
(00:56:38) The journey vs. the destination
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Do you consider yourself mentally tough, or do you often fall short when faced with life's challenges? The good news is that it's never too late to cultivate mental toughness.
Penny Mallory, a leading authority on the subject, is here to guide you. Drawing from her own extraordinary life experiences, Penny shares insights on building resilience, confidence, focus, and determination. In this episode, we'll explore the four pillars of mental toughness, learn how to keep promises to yourself, discover strategies to shift your mindset during difficult times, and develop unshakable confidence. Are you ready to take an honest look at yourself?
Penny's Links:
Website: https://pennymallory.co.uk
YouTube channel
(00:01:13) Introducing Penny Mallory
(00:03:00) How Penny’s early challenges shaped the woman she is today
(00:08:00) What made Penny constantly challenge herself
(00:13:08) What are the 4 pillars of mental toughness?
(00:17:16) Making promises to yourself
(00:25:09) Where to start if you don’t feel mentally tough
(00:28:36) Can we change the way people see us?
(00:36:55) Shifting your mindset when circumstances aren’t so great
(00:42:10) How do we build unshakable confidence?
(00:45:15) Is mental toughness all mindset? Or is it physical too?
(00:55:31) Where to find Penny.
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Today's episode delves into the science-backed benefits, safety, and programming principles of youth resistance training. We're here to bust common myths: lifting won't stunt growth! In fact, it's more crucial than ever for children to engage in resistance training.
Curious about what resistance training looks like for kids? Wondering about strength gains before puberty or the safety of 1-rep max testing? We've got you covered. Resistance training is a safe, smart, and essential way to build a strong foundation, prevent injuries, and boost confidence. It's not about creating tiny bodybuilders, but rather improving movement quality and overall well-being. With proper supervision, good technique, and a fun environment, resistance training can become a valuable lifelong skill.
Links: AAP Clinical Report (2020, reaffirmed 2024)
The information shared in this podcast is not intended as medical advice. The views expressed by guests are their own and do not necessarily reflect those of the hosts, the production team, or any affiliated sponsors. Take what resonates, leave what doesn’t, and always discuss your personal health with a trusted medical professional.
(00:01:06) What’s not bothering Rachael and Kelsea these days.
(00:11:25) What parents want to know: Is it safe? Is it necessary?
(00:18:00) Study findings by the American Academy of Pediatrics.
(00:20:50) Modern kids: Some move less, some play one sport year round.
(00:28:37) What Michael Jordan has to say about all of this.
(00:33:38) Little kids: what’s a good age to introduce agility, resistance, strength work? (00:40:50) Kids are training for neurological adaption and what the movements look like.
(00:44:35) Bigger kids 12+ with a foundation, can train differently. And 1 Rep Max testing.
(00:52:24) Prehabilitation: the injury prevention power of strength training.
(00:56:24) Myth busting including harm to growth plates and bulking up.
(01:03:47) Summary of all the reasons to train, where to start and what to do.
(01:06:01) You know your kid best
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This episode is being re-released due to its high relevance for anyone looking to manage their emotions more effectively—which, let's face it, is most of us! Have you noticed that when your emotions run high, you tend to react in ways that don't serve you? This episode introduces a powerful, action-based technique from Dialectical Behavior Therapy (DBT) that puts you in control: doing the opposite of what your emotions tell you to do.
Join Kelsea and Rachael as they explore how to understand and manage emotions, tolerate distress, and make positive changes. Learn to avoid harmful behaviors and improve relationships. The reality is, distress is an unavoidable part of life. Stop waiting for things to get easier; if you spend your life waiting to get past a difficult point, you'll miss it!
Research:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7381101/
(00:00:00) Welcome and personal feelings about life changes.
(00:05:50) Why we are talking about opposite action
(00:10:35) Doing what you’ve always done and when it is time to adjust
(00:16:33) Stepping out of your comfort zone and taking chances on a scale.
(00:19:32) This is NOT an emotion suppressing technique
(00:27:06) How to strengthen this area of your brain: the aMCC
(00:39:00) How Kelsea and Rachael each put opposite action into practice
(00:49:15) The importance of explaining what you are doing to your people
(00:53:43) Fear of failure and small steps to making a plan of action
(00:58:50) Sadness and its opposite action
(01:05:10) The theme of the episode
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We were delighted to welcome Dr. Ryan Sultan to the podcast, where he shared invaluable insights on safeguarding children from the potential harms of screen time, algorithms, and social media. Dr. Sultan is a distinguished, double board-certified psychiatrist with international recognition. Among his many areas of research expertise and featured specializations are ADD and ADHD. We took the opportunity to ask him a few questions about these topics, which are particularly relevant to many of our listeners. Enjoy.
To learn more, visit Integrative Psychiatry.
(00:00:40) The most important tactics when it comes to parenting ADHD children and how it's different than parenting neurotypical children.
(00:04:30) Task initiation isn't an inherent skill for neurodivergent kids; it's a game-changer when we realize it's developed and practiced, not just known or picked up.
(00:09:27) To medicate or not to medicate, that is the question. And study findings on early intervention with medication.
(00:18:29) Parting thoughts from Dr. Ryan on the parenting struggles that come with neurotypical kids and neurodivergent kids in a digital age.
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Seed oils are having a big moment, with many health experts raising concerns about their detrimental effects. Our guest expert, Steven Rofrano, warns that seed oils constitute one-third of our diet and are harmful to our bodies. This alarming statistic brought us to a full stop. In today’s episode we ask Steven if avoiding seed oils is feasible, and how we can make informed choices at the grocery store without a food science degree.
Steven is the founder of Ancient Crunch, and he believes that classic American foods can be both healthy and delicious, AND made without toxic ingredients. We don’t want you to feel a sense of hopelessness with the amount of things that you have to fight against in order to be healthy. Listen for some practical advice on navigating grocery aisles and identifying trustworthy brands, because it’s NOT too much to ask for food that’s healthy, convenient and delicious!
(00:00:58) Welcome Steven Rofrano, “the seed oil guy” to the podcast.
(00:06:28) Missing from the health food space: convenience and desirability.
(00:11:50) How the idea of junk food came about and why everyone stays sick.
(00:18:00) The history of seed oil and how much we are consuming.
(00:23:57) Seed oils comprise 25 to 30% of the average American’s total calories.
(00:25:50) A rule to stick to at the grocery store.
(00:30:27) What happens to your body when you excessively consume seed oil.
(00:35:09) It’s not hopeless.
(00:38:37) Will the government someday regulate the seed oil industry?
(00:43:35) Practical tips for grocery shopping and brands to look for.
(00:51:27) The most rewarding thing in Steven’s journey so far.
(00:54:04) Where to find Steven Rofrano and his brand.
Use this link for 25% off first time orders, CODE: TTSL https://www.masachips.com/discount/TTSL
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Concerned about screen time—both your kids' and your own? Perhaps you're navigating the decision of when to give your child a phone, or maybe you're rethinking past choices. While we all strive for improvement in managing screen time, our aim isn't to condemn technology or advocate for device-free living.
Today, we welcome Dr. Ryan Sultan, an internationally recognized, double board-certified psychiatrist who directs the Sultan Mental Health Informatics and Adaptation Lab at Columbia University. Dr. Sultan offers expert guidance on discussing algorithms and short-form content with your children, fostering independent thinking. We'll also delve into the spread of misinformation and reactionary content, as well as the correlation between screen time and depression. Tune in for his practical advice on immediate steps you can take to help your kids gain better control over their screen time, even if they're already knee deep.
(00:00:58) Welcome Dr. Ryan Sultan to the podcast.
(00:04:25) If you only get one thing out of this conversation, THIS is it.
(00:09:28) What is actually happening in the brain when we're using our phones?
(00:15:27) Talking to our kids about algorithms.
(00:21:20) When to introduce screens to kids and what age to give a phone.
(00:26:16) Neurodivergence and devices: a higher risk group.
(00:30:12) Heavy social media use and depression, anxiety,and suicidal ideation.
(00:33:31) Multiplayer video games: are they social media?
(00:36:10) Setting boundaries: a medium between doing nothing and taking it all away.
(00:43:28) Sultan Lab Big Data for social media and mental health guidelines.
(00:48:18) Parents, we need regulation and it’s NOT impossible.
(00:53:42) Summary and what to implement in your household right now to get better control over screen time.
(00:56:00) Where to find Dr. Ryan Sultan.
Integrative Psychiatry is a psychiatry practice that takes a holistic, collaborative approach to mental health care. The Columbia-trained clinical team provides expert, evidence-based treatment for ADHD, anxiety, depression, substance use, eating disorders, and other mental health conditions. The clinicians combine psychotherapy, research-supported psychotropic medications, and expertise as adult, adolescent, and child psychiatrists to deliver patient-centered care that meets each individual’s unique needs—supporting long-term mental well-being and overall wellness.
The practice is led by Dr. Ryan Sultan, an internationally recognized, double board-certified psychiatrist. He also serves as an Assistant Professor of Clinical Psychiatry at Columbia University, where he leads the Sultan Mental Health Informatics and Adaptation Lab.
To learn more, visit Integrative Psychiatry or Sultan Lab.
References:
Sultan, R. S. (2017). Off-Label Prescribing of Antipsychotics for Youths: Who Should Be Treated? Psychiatric Times, 34(9), 26.
Sultan, R. S., Liu, S. M., Hacker, K. A., & Olfson, M. (2021). Adolescents with Attention-Deficit/Hyperactivity Disorder: Adverse Behaviors and Comorbidity. Journal of Adolescent Health, 68(2), 284-291.
Sultan, R. S., Saunders, D. C., & Veenstra-VanderWeele, J. (2025). Protective Effects of ADHD Medication on Real-World Outcomes. JAMA Psychiatry.
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In "What’s the No. 1 Predictor of Personal Growth? (Part 1)," we explored whether shame, if it inspires growth and motivates change, has a place in our lives. In this follow-up episode, Kelsea and Rachael delve into various types of shame and how pride influences its effectiveness. Even if you missed the first part, you'll gain five valuable tips on harnessing shame for your benefit rather than letting it control you. Don’t feed the beast! Discover evidence-based strategies to make lasting changes in your life that have previously been a struggle!
NIH Study Link: Shame and the motivation to change the self
(00:01:13) Welcome to the Podcast and a look back at part 1.
(00:07:14) What will make lasting changes in our lives?
(00:12:03) Where the problem comes in: the “not ok” shame.
(00:19:55) Baseline values and shame around food.
(00:31:06) Setting fitness goals.
(00:33:30) Tip #1: Name the emotion.
(00:40:00) Tip #2: Don’t hold it in.
(00:44:30) Tip #3: Practice empathy for yourself.
(00:47:59) Tip #4: Identify your triggers.
(00:52:51) Tip #5: Set some boundaries.
(00:57:45) Cutting corners and your ideal.
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Hey, stand on one leg then close your eyes. How’s your balance? Our guest today, Dr. Derya Anderson, is a movement and breathing specialist and she’s here to explain Postural Restoration and how imbalances in our bodies, in places we least expect, can cause us pain. As a Postural Restoration Certified (PRC) physical therapist, she examines the complete picture to identify the actual cause of dysfunction, emphasizing that our brains, eyes, and teeth are interconnected, contrary to how our healthcare system often treats them.
Today’s discussion may surprise you. It’s not about standing up straight but rather about the brain’s continuous drive for safety. It’s about taking a different route to work and sitting on the opposite side of the couch for once. Don’t you miss the fluidity of childhood when your life didn’t revolve around patterns? Dr. Anderson is here today to give us permission to just relax. Tune in and try a PR technique while you listen!
Dr. Anderson’s Links:
https://www.instagram.com/drderyaanderson/
(00:01:10) Welcome Dr. Derya Anderson to the podcast.
(00:04:20) How does a Postural Restoration Certified physical therapist differ from a traditional PT?
(00:11:30) The challenge our healthcare system presents when trying to look at the whole person and a lot of people need integration.
(00:15:03) Breaking out of our patterns and why progressive lenses can lead to imbalances.
(00:25:43) Other common sources of tension and pain that we aren’t looking at.
(00:32:03) Dental integration: why Derya considers her patients’ teeth, tongues and jaws when looking for solutions.
(00:39:16) Favoring a side heavily. Is it concerning? What can we do about it?
(00:54:21) Derya suffered a head injury that left her in severe pain and in need of PR.
(00:57:54) What PR technique we should all be doing today to feel better regardless.
(01:01:58) Why posture is so misunderstood.
(01:08:45) Where to find Dr. Derya Anderson.
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Constantly Varied Gear's Workout Leggings
Dr. Donald Layman, with over 30 years dedicated to researching protein's impact on muscle-centric health is here to chat about all things protein! Today he's sharing his insights on: How much protein do we really need? Is there a perfect time to consume protein, like before or after a workout? Does the kind of exercise we do matter when it comes to intake? How can we tell good quality proteins from the rest? We also dig into protein snacks and take a closer look at their bioavailability. Plus, we cover essential amino acids, supplements, and plant-based diets – can you really hit your protein goals without animal products? Want to know the biggest protein mistake people are making and how to spot deceptive marketing? Tune in!
Dr. Layman at the University of Illinois
(00:01:08) Welcome today’s guest: Dr. Donald Layman
(00:05:00) How much protein should we be aiming for? (00:09:18) Is there a “best time” of the day for protein intake?
(00:15:06) Is there a sweet spot when it comes to our workouts?
(00:19:10) What are some of the best higher quality proteins? What should we avoid?
(00:22:30) The truth about processed protein “snack” bars.
(00:31:05) Protein supplements to seek out or avoid.
(00:35:25) Plant based diets have been marketed as superior. Is that true?
(00:38:18) When it comes to protein absorption, should we be thinking about supplementing certain aminos?
(00:41:40) The biggest mistake people make when adding protein into their diet.
(00:43:15) The conflicting information out there right now when it comes to health and nutrition.
(00:48:06) Two things Dr. Layman wants people to know.
(00:50:33) Where to find Dr. Layman
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
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Today we are talking about an uncomfortable word in a new light: shame. We are taking another look at a concept reserved for negativity and therapist couches and asking ourselves if there’s actually room for shame in our lives if it inspires personal growth and motivates change. In other words, is there a time and place for shame?
Today Rachael and Kelsea find themselves on opposite sides of the discussion even though they are sisters brought up in the same household with the same dose of shame going around. Tune in to hear both sides in part 1 of this thoughtful examination of something that lives deep inside all of us, like it or not.
(00:03:30) Rachael and Kelsea laugh about differences between MA and FL
(00:12:11) Life update, Kelsea’s hair is growing back.
(00:17:11) Why Kelsea and Rachael feel differently about today’s topic: shame
(00:22:10) How Rachael’s mom inspired this conversation
(00:26:14) Kelsea thinks of shame as something that has held her back but has also led her to accountability.
(00:30:40) Rachael points out a study that finds shame is the #1 predictor of personal growth.
(00:34:00) Kelsea thinks. shame can make people draw away from accountability and can disconnect people
(00:36:00) Rachael focuses on the distinction between personal shame and someone else’s.
(00:42:00) Part 2 will focus on negative behaviors around eating, motivation to workout and shame-resilience strategies.
Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast
Our Fitness FB Group.
Constantly Varied Gear's Workout Leggings
