In last week's episode, Sarah and I primarily discussed the psychological side of the effects of weight regain and in today's episode, I want to cover the potential physiological consequences fo weight regain. We'll chat about metabolic adaptation, energy balance, and give you some practical tips to mitigate weight regain in the future.   Time Stamps:   (0:50) Physiological Ramifications of Weight Regain (1:25) The Concept of Metabolic Adaptation (2:32) Jimmy Example (4:45) Calories In...

The topic of weight regain is one that comes up a lot in my DM's and on my question boxes and I wanted to talk about it with a fellow coach that specializes in this topic (and she's a big fan of Level TEN too). Sarah Tierney is the Owner of Hard House Nutrition and Co-Instructor for the Health Mindset Certification. We also talk a good bit about being mom's and tough love as well.   Time Stamps:   (1:17) Psychological Impact of Weight Regain (5:01) Issues with Prior Cycles of...

There's a good amount of confusion around diabetes and the difference between Type 1 and Type 2 and I wanted to bring on a good friend and expert this week to talk about this topic. Lauren Bongiorno is the CEO of Risely Health and the Host of Reclaim Your Rise. We discuss everything Type 1 diabetes to daily struggles we often don't consider, additional planning that is involved, the wave of CGM's, and more!   Time Stamps:   (0:58) Lauren’s Story and Finding Type 1 Diabetes (2:30) Type 1...

So excited to introduce and to get to know more another coach here at Level TEN and today is Coach Sarah Emma! Coach Sarah has a Master's of Science, her CSCS, Precision Nutrition Level 2 certification, and is a recent new mom! We discuss the changes she's made to her training since becoming a mom, what she's learned since getting into health and fitness, building resiliency, and more!   Time Stamps:   (0:08) THE Coach Sarah Emma (2:12) Coaching Changes Since Having A Child (8:30)...

As an owner of an online coaching company who's spent a lot of time training individuals in-person in the past along with most of my team doing the same, I've seen both sides and which I think benefits people the most. In today's episode, I want to clear up some misconceptions around online vs in-person training, the accountability you receive in each, which would be most valuable to you, and more!   Time Stamps:   (0:20) In-Person vs Online Coaching (2:00) What In-Person Training Looks...

I had a different plan for what I was going to talk about in today's episode but sometimes you just have to get things off your chest and go in a completely different direction. I talk a lot about doing it tired and something on social media I'm getting really tired of is the lack of support for mom's and the guilt laid on from other's around childcare. Do you but guilt shaming other mom's for hiring a babysitter or putting their kids in childcare is ridiculous. Listen in as I explain my...

Coach Courtney is back on the podcast (her first appearance was Episode 11 if you haven't listened to that) and she is back to get to know her more! We recently had Coach Tori on and got a lot of great feedback about getting to know our Level TEN coaches and while we'll talk about some important health and fitness topics, we're also going to learn more about Courtney's journey with her own health and fitness!   Time Stamps:   (1:43) The Beginning of Courtney’s Journey (9:12) Gallbladder...

My guest today is living proof that you can thrive in your health and fitness at any age! Susan Niebergall is an online fitness coach and Co-Coach at the Inner Circle with Jordan Syatt. Susan is also 63 years old and absolutely crushing it! We talk about her start in this industry, keys to longevity, the art of simplification, and more!   Time Stamps:   (1:14) Susan is 63 (2:23) Susan’s Start (12:30) Thinking in Decades (18:00) The Key to Longevity (21:30) Nice Man at the Gym (23:52)...

If you follow me on Instagram, you've probably heard me use the phrase, "do it tired". It caught on as a mantra but I wanted to share in this episode what I mean when I say do it tired. I don't mean not listening to your body if you got 4 hours of sleep and doing a heavy gym day anyway. Sometimes rest days are the best option for you that day. However, your future self will thank you if you keep the promises you make to yourself despite feeling tired. Listen in as I explain further and let me...

Afraid of traveling because you feel like you won't be able to stay consistent with your health and fitness? Getting sick of the gym and need to change it up? We have just the episode for you! Coach Tori joins me today on the show to discuss all things travel, health, and finding joy in recreational activities (like pickleball which is blowing up). We also discuss Tori's powerful health and fitness journey growing up and everything she's been through to get to where she is today.   Time...

We've talked multiple times about how important strength training is but today's episode will explain to you why it's so important! So much research is coming out about the positive impact of having muscle mass. Every major system in the body benefits from having muscle mass including many you wouldn't think of! Listen in as I explain the benefits of having muscle mass, why this absolutely applies to women, and more!   Time Stamps:   (0:08) Why Muscle Mass Matters (2:02) We Should Be...

Anytime I put up an Instagram poll, nutrition is typically the highest when it comes to struggles or wanting advice. That's why on today's episode, I want to share 5 of my biggest and simplest ways to upgrade your nutrition. These tips have served me along with our clients in Level TEN very well. Enjoy and let me know which one you're going to implement first!   Time Stamps:   (0:25) Is Your Biggest Pain Point Nutrition? (1:55) #1: Simplify Your Macros/Ingredients (4:07) #2: Adding vs...

As someone who's overcome an eating disorder and has bouts of her own when it comes to body image, understand that my perspective does come from experience and what I have to say, I want it to benefit you. There's a point where I get lost when it comes to the body positivity movement and I share my honest thoughts on that along with the concept of body neutrality and what we can do to have a more neutral perspective of our bodies that do so much for us.   Time Stamps:   (0:18) The Body...

Remember the old adage of rest, ice, compression, and elevation when it came to addressing an injury? Did you know that's not longer the smart practice and there's a better way?  On today's episode, I have athletic trainer and lead programmer Tom Wymer on the podcast to discuss some key topics around training injury prevention, and injury management. We discuss the new way of approaching an injury, how he goes about encouraging his kids to enjoy fitness, why you may be doing too much in the...

We are back after a brief hiatus on the show (something had to give) but we are back and I couldn't think of a better topic to come back with that this one! Pre and postnatal mental health services are one of the most overlooked and underutilized form of care for women and it is time that starts to change. I have with me Dr. Nicole Kumi as we dive into a conversational episode around postpartum depression, sleep deprivation issues, daycare drop-off tips, and so much more!   Time Stamps:   ...

I have the most special of guests joining me, (right next to me sharing a mic actually) my husband Brant! We've been through hell the past week that we'll discuss in this episode but we received a few great questions from you guys on my Instagram that we can't wait to answer and discuss!   Time Stamps:   (0:10) The Most Special Guest Ever (2:38) Surviving Hand, Foot, and Mouth Disease (7:45) Relationship with Someone Struggling with ED (14:23) Birth From Brant’s Perspective (22:52)...

One of the most annoying phrases/analogies in our industry in my opinion is comparing sugar to cocaine when it comes to true addiction. As a former high school health teacher who talk to her students about sex, drugs, and rock and roll, I can tell you there's a stark difference between a cocaine addiction and a sugar "addiction". I'll explain what I mean from a neurological perspective and my thoughts on sugar.   Time Stamps:   (0:15) One of the Most Annoying Phrases in Our Industry ...

After an unintended bye week last week, I had to come back with a bang and hopefully this lives up to the many requests! Baby Reese Taylor made her way earth-side right on her due date after an amazing home birth experience. I can't wait to share everything with you!   Time Stamps:   (0:37) Back From the Bye Week with The Birth Story (1:00) Advise Listening to Sloane’s Birth Story First (1:55) It All Started on April 28th (7:30) Massage and Contractions Increasing (11:42) Putting...

A question I get a lot and something I see on social media constantly is the advice/debate on whether or not to consume food before having that first cup of coffee in the morning. I love podcasting because I can share the nuance with this particular issue and I'm not confined to cramming it on an infographic or a 60 story. I want to explain the role of cortisol in the morning, the problems with cortisol and chronic stress, my own personal preference, and more! Time Stamps:   (0:10)...

If you watch my stories from time to time, you know my love for LMNT and I'm so excited to have the Co-Founder Robb Wolf on the podcast today! Robb is also a former research biochemist, 2 time NYT/WSJ Best Selling Author, BJJ brown belt, and Co-Host of the Health Rebellion Radio Podcast.  Robb and I discuss his former life as a biochemist and how that has helped him today, the origins of LMNT that you might not expect, dispelling misconceptions around salt and electrolytes, and more!   ...

I received some really great questions for you all yesterday in my question box and wanted to answer a few of them on the podcast today! We'll be covering night shift work tips and tricks for sleep and nutrition, how many sets is optimal for training, travel tips when it comes to training and nutrition, and more!   Time Stamps:   (0:05) Q&A Style Episode (1:47) Overview of Questions I’ll Be Covering (2:52) Night Shift Work (5:20) Sleep Cues and Routines (13:51) How Many Exercise...

I'm so excited for today's guest and I've wanted to cover this specific topic for awhile! Patricia Ladis is a dear friend and pelvic floor physical therapist out of NYC. Those who have been following me for awhile, when I was pregnant with Sloane, I was seeing Patricia regularly for many reasons but primary to activate my core and using my pelvic floor in the right way. Today, we discuss pelvic floor health for every stage of a woman's pregnancy stage, prerequisites to great pelvic floor...

You've probably heard the "spoken" golden rule of 10,000 steps a day but how true is it and does the research back it up? More importantly, what is right for YOU? In today's episode , I want to dive into the importance of walking for our health, whether we should be shooting for 10,000 a steps a day, steps for fat loss specifically, and more!   Time Stamps:   (0:10) The Science of Hitting a Step Goal (1:45) Do 10,000 Steps Really Matter? (4:00) Why Walk More? (8:05) The 10,000 Step...

One of my dear and close friends (no pun intended) Stephanie Cowan recently launched a podcast and I was honored to be one of her first guests! We had such an amazing wide ranging conversation that I wanted to share it on my platform as well. We discuss everything from our stories, putting your health first, my first photoshoot with Stephanie, and so much more!   Time Stamps:   (1:15) How We Met (3:05) Nailing the Essentials (6:10) Mental Health Education and Services (8:28) Joelle’s...