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 vs Calories Out

(9:10) 1200 Calorie Example

(10:15) The Truth About Reverse Dieting

(12:52) Why We Start to See Weight Regain

(17:10) Leptin and Ghrelin

(25:39) Steps to Avoiding Weight Regain

(25:52) Self-Monitoring

(28:46) High Fiber, High Protein, and Support and Environment

(30:53) Shoot Me a DM and Share!

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

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 Restriction

(8:32) Gaps in Research vs In Practice

(13:15) The Motivation Aspect of Weight Loss and Tooth Brush Analogy

(18:20) Client Story Example

(24:50) Other Psychological Aspects of Weight Regain

(36:32) Recently Started Therapy and My Filter

(41:45) Tough Love

(46:20) “How Do You Want Your Girls to View You?”

(51:00) Where to Find Sarah

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

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 vs Type 2 Diabetes

(9:30) Daily Struggles with Type 1

(14:40) Insulin Resistance and Insulin Sensitivity

(27:18) Additional Planning

(30:22) Behavior Before Outcome

(34:48) Working From the Inside Out

(44:15) The Wave of CGM’s

(54:00) Where to Find Lauren and Risely Health

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Follow Lauren on Instagram

Follow Risely Health on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

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) Sloane Story Example

(13:50) Feeling Like We Don’t Have Choice

(17:00) What Launched Sarah Into Coaching

(30:25) Other Chapters of Sarah’s Life Book

(34:00) Healing with Level TEN

(41:15) The Conversations with Yourself

(50:35) Applying Lifting to Giving Life

(51:45) Where to Find Sarah

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Follow Sarah on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

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 Like

(5:40) Some n-Person Training Elements to Be Aware Of

(7:20) The Nutritional Guidance Side

(9:25) When In-Person Starts to Add Up

(11:00) Looking At Online Coaching

(18:10) Getting Into Nutrition Check-Ins

(25:30) Additional Certifications

(30:00) Level TEN Benefits

(34:42) Where to Find More Information on Level TEN

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

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 honest thoughts on the subject!

Time Stamps:

(0:08) Recording It Tired Today

(1:00) Post Shaming on Day Care

(5:00) Where Everything Started

(12:00) I Know I’m a Damn Good Mom

(19:32) Shoutout to My Assistant Danielle

(22:50) The Pushing Season

(26:15) Something’s In The Air

(30:00) Every Mom Is Doing Their Best

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

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 Removal

(12:30) Giant Salad Bowl of Lucky Charms

(14:05) Issues Metabolizing Fat?

(18:00) The Root Cause Approach

(33:30) The Level TEN Difference

(38:00) Remembering Travis Zipper

(41:13) Life Outside of Health and Fitness

(49:08) Advice to Root Cause Healing Chapter

(54:51) Where to Find Courtney

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Follow Courtney on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

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) More Than Aesthetics

(31:00) The Art of Simplification

(36:06) Top 3 Mistakes Older Adults Make in Attempting to Living a Healthy Life

(40:35) A Doughnut on a Random Tuesday

(49:20) Where to Find Susan

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Follow Susan on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro