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What if strength training was about more than building muscle?

In this powerful conversation, Coach Chris sits down with licensed professional counselor, EMDR-certified therapist, and strength coach Alena Alsruhe to explore how physical strength becomes a pathway to emotional resilience, spiritual depth, and personal transformation.

Rooted in John 10:10 and the promise of an abundant life, this episode dives into the healing power of movement, the science behind trauma recovery, and why resistance training is one of the most overlooked tools for mental health. Alena shares how EMDR works, how pain can be transformed into purpose, and why physical challenges shape mental toughness in ways comfort never can.

You’ll also hear how strength training uniquely empowers women to stop shrinking, reclaim their confidence, and step fully into who they were created to be. From the importance of presence over platitudes when walking through pain, to the restorative power of nature and sunlight, this conversation is packed with wisdom for anyone navigating a hard season.

If you’re looking to build more than muscles—if you want to build resilience, identity, and faith—this episode is for you.

Time Stamps

0:00 - The secret to living fully | John 10:10

0:56 - Welcome to the 'Strong by Design' podcast

1:52 - Meet Licensed Professional Counselor & Strength Coach Alena Alsruhe

5:18 - EMDR: What it is and why it matters

9:48 - Where Alena's love for strength training began

12:39 - More than muscle: The spiritual power of moving your body

16:18 - Starting your health journey? Listen to THIS!

18:24 - Why physical challenges make you mentally tough

25:44 - How strength training empowers women

33:56 - How pain becomes purpose and power

40:20 - Presence > platitudes: Walking w/ people through their pain

46:12 - The healing power of nature and sunlight

51:30 - Alena shares highlights from the 'Strong & Beautiful' conference

1:00:05 - In a hard season? This one small step can change everything

Resources:

Alena’s Counseling Website – www.alenaalsruhe.com

Alena’s New Coaching Website – www.thealohawellnesscolletive.com

Alena’s - YouTube Channel

EMDR and credible counselor network

Short video Alena mentioned about Trauma

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In Part 2 of this powerful conversation, Coach Chris Wilson is back with nutrition and weight-loss expert William Grazione (The Educated Dieter) to dig even deeper into the real reasons people struggle with fat loss, cravings, and lasting health change.

This episode breaks down why your body craves the wrong foods, how ultra-processed foods hijack blood sugar and appetite, and why most diets fail because they ignore the fundamentals of whole foods, fiber, and consistency.

Chris and William also discuss how fasting can impact the brain and hunger signals, when carbs actually make sense for performance and muscle growth, and why “detox” is often misunderstood. You’ll also hear practical strategies like the “90% trick” for dieting success and simple daily habits that make staying on track feel effortless.

Plus, the conversation wraps with an important discussion on Apple Cider Vinegar, gut health, and how ACV gummies may support appetite control and healthier blood sugar levels.

If you want real nutrition talk without the nonsense — this is the episode.

Time Stamps

0:00 – Why your body craves the wrong foods

0:56 – Welcome to the Strong by Design Podcast!

1:49 – The whole-food rule most diets ignore

4:55 – Fiber vs. Ultra-Processed Foods: The blood sugar battle

5:51 – The surprising brain hack in fasting

6:43 – When to eat carbs to fuel performance and build muscle

7:44 – The story behind 'Family Fueled Nutrition'

10:37 – Discover the amino acid that builds muscle fast

12:42 – Apple Cider Vinegar’s surprising effect on appetite and sugar

13:45 – Eating healthy? Your body might disagree

16:29 – Why your health keeps stalling, and how to fix it

18:05 – What truly happens during a detox?

21:02 – The simple habit that keeps nutrition on track

25:13 – The 90% trick that makes dieting easy

29:48 – Discover the diet rule nobody talks about

31:47 – How tiny, consistent steps lead to lasting change

34:12 – One gummy a day for a healthier gut? Try ACV gummies

35:50 – Why it’s never too late to take control of your health

36:28 – Please share and leave ratings & reviews for the SBD podcast!

Resources:

TheEducatedDieter.com

Connect with William:

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Did the original Food Pyramid quietly help create America’s modern health crisis?

In this eye-opening episode of the Strong by Design Podcast, Coach Chris Wilson sits down with nutrition and weight-loss expert William Grazione (The Educated Dieter) to unpack one of the most controversial topics in modern nutrition history — the 1992 Food Pyramid and its long-term consequences.

This isn’t political spin or diet culture noise. It’s a fact-based, no-nonsense discussion about how government nutrition guidance, ultra-processed foods, and profit-driven food systems collided — and why obesity, diabetes, and metabolic disease exploded in the decades that followed.

You’ll learn how ultra-processed foods became “normal,” why cereal and refined carbs sabotage blood sugar, and why most dieting strategies fail people long-term. Chris and William also break down why body composition matters more than the scale, how muscle protects your metabolism, and what actually works if you want to lose fat and keep it off.

This is Part 1 of a powerful two-part conversation that challenges outdated nutrition advice and gives you a smarter framework for health. Look for Part 2 of this conversation on Saturday, Feb. 7th.

Time Stamps

0:05 – Did the Food Pyramid set up a whole generation for disease?

0:54 – Welcome to the Strong by Design podcast!

03:39 - Join Coach Chris along with our special guest William Grazione

9:01 – How the old Food Pyramid made ultra-processed foods “normal”

9:24 – The shocking public health disaster they don’t want you to know about

10:07 – Know who really profited from the original 1992 Food Pyramid

16:51 – Why ultra-processed foods are literally designed to be addictive

21:17 – Why cereal spikes your blood sugar—and leaves you starving

23:37 – Learn why 'body composition' matters more than what you weigh

25:30 – Discover why building muscle is the secret most diets ignore

27:38 – Why dieting often makes you gain back more fat

35:13 – Could swapping carbs for protein fix America’s health?

48:19 – The Biggest Loser study: Extreme dieting and metabolic damage

49:01 – Learn a smarter way to diet that actually keeps weight off

51:45 – Can a short fast reset insulin resistance?

54:04 – How to go from pre-diabetic to normal blood sugar in 5 days

01:04:45 – Make sure to come back for Part 2! Share and leave ratings & reviews for the SBD podcast!

Resources:

TheEducatedDieter.com

Connect with William:

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Connect with Chris:

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