Summary:

In this conversation, Kristin shares her personal journey through breast cancer treatment and the importance of breast cancer awareness. She discusses the emotional challenges of being diagnosed, the significance of early detection through mammograms, and the often-overlooked perspective of survivors. Kristin emphasizes the need for women to prioritize their health and encourages open conversations about breast cancer to foster awareness and support. They discuss the importance of self-exams, understanding risk factors, and the emotional journey through diagnosis and recovery. Kristin emphasizes the significance of awareness and education around breast cancer, urging listeners to take proactive steps in their health. The conversation also highlights the importance of community support and the often-invisible struggles faced by cancer survivors.

Reach out to Kristin at https://www.instagram.com/krispetronyfit/ or https://www.facebook.com/KPetrony

Key Takeaways:

• One in eight women will be diagnosed with breast cancer.
• Mammograms are recommended starting at age 40.
• Dense breast tissue can hide tumors in mammograms.
• Many women are diagnosed before age 40.
• Staying proactive about health can lead to better outcomes. Understanding your body is crucial for early detection.
• Only about 10% of cancers have a hereditary link.
• 75% of breast cancer cases occur in women with no obvious risk factors.
• Cancer symptoms often do not present until later stages.
• Radiation treatment is localized, unlike chemotherapy.
• Living with cancer's aftermath is a continuous journey.
• Awareness campaigns often lack transparency in funding.

Chapters:

00:00
Introduction to Breast Cancer Awareness Month

01:51
Kristin's Personal Journey with Breast Cancer

03:43
The Importance of Early Detection and Mammograms

06:47
Understanding Breast Cancer Statistics

09:35
The Role of Family History and Risk Factors

12:43
The Journey to Getting a Mammogram

15:34
The Experience of a Mammogram and Dense Breast Tissue

18:52
The Discovery of a Tumor

22:34
The Biopsy Process and Initial Results

29:48
Navigating the Emotional Rollercoaster of Diagnosis

35:05
The Lumpectomy Decision and Further Testing

41:21
Understanding Cancer Detection and Self-Exams

47:15
Risk Factors and Misconceptions about Breast Cancer

53:05
Navigating Diagnosis and Treatment Options

01:00:00
The Journey Through Radiation and Recovery

01:06:31
Mental Health and the Aftermath of Cancer Treatment

01:13:11
Navigating Post-Cancer Health Checks

01:17:52
Living with the Aftermath of Cancer

01:18:57
Supporting a Loved One with Cancer

01:25:10
Reclaiming Life After Cancer

01:29:04
Raising Awareness and Taking Action

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs,

Sophia & Kristin

In this episode, Sophia and Kristin shift to a lighthearted 'Would You Rather' questions with a mix of fitness, food, and weird.

Chapters

00:00
Seasonal Changes and Personal Reflections

16:18
Exploring Spirituality and Life Path Numbers

27:13
Would You Rather Questions

28:22
Exploring Protein Powders and Pre-Workout

30:01
Emotional Responses to Dance and Performance

32:24
Strength Training: Upper vs. Lower Body

38:29
Gym: Awkward Scenarios and Choices

43:26
Food Choices: Chicken vs. Protein Shakes

46:25
Metabolism and Mental Health: A Balancing Act

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs,

Sophia & Kristin

Summary

In today's episode, Kristin and Sophia answer listener questions, providing insights and advice on various health and fitness topics including diet trends like the Carnivore Diet, having the "perfect" workout, gym culture, and more.

They critique the reality show 'The Biggest Loser' for its unhealthy portrayal of weight loss and the dangers of extreme dieting. In this conversation, Sophia and Kristin delve into the pervasive issues surrounding diet culture, the impact of reality TV on body image, and the importance of mental health in weight loss journeys. They discuss the unethical practices in shows like 'The Biggest Loser', the neglect of mental health support, and the detrimental effects of extreme dieting on metabolism.

Takeaways:

• Trending diets should be approached with caution.
• Sustainability is key to true success in dieting.
• Carnivore diets.
• Perfection in workouts is subjective and varies for everyone.
• The gym environment can influence perceptions of masculinity. Supportive gym environments foster comfort and confidence.
• Celebrating small victories can motivate individuals in their fitness journey.
• Individual progress should not be compared to others.
• Extreme dieting can have long-term negative effects on metabolism.
• The journey of fitness is unique to each individual. Diet culture promotes all-or-nothing thinking.
• Extreme diets neglect mental health and long-term habits.
• Mental health support is crucial in weight loss journeys.
• Extreme dieting can lead to muscle loss and lower metabolism.
• Self-validation is essential for personal growth.
• Intuitive eating helps rebuild trust in one's body.
• Challenging societal beliefs about weight loss is necessary.

Chapters

05:49
The Story of Meeting Sam

24:03
New Trends in Coffee and Health

27:06
Exploring Brain Spotting Therapy

30:48
The Journey of Self-Forgiveness

37:45
The Impact of Trending Diets

42:20
Addressing Listener Questions

48:23
The Illusion of Diet Success

49:46
Sustainability in Dieting

50:52
Choosing Our Favorite Exercise

53:36
Engagement and Community in Fitness

54:46
Defining the Perfect Workout

01:02:55
Toxic Masculinity in Gym Culture

01:10:44
Supportive Gym Environments

01:12:37
Supporting Partners in Fitness

01:15:52
Celebrating Small Wins

01:17:51
The Importance of Individual Progress

01:22:29
Critique of 'The Biggest Loser'

01:30:43
The Dangers of Extreme Dieting

01:31:28
The Impact of Diet Culture

01:34:44
Mental Health and Weight Loss

01:39:42
The Ethics of Reality TV

01:41:43
Understanding Metabolism and Weight Loss

01:49:35
Self-Validation and Personal Growth

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs,

Sophia & Kristin

In this episode, Sophia and Kristin start by sharing their recent adventures and personal experiences with life events. They delve into the therapeutic benefits of exercise for mental health, highlighting a study that shows exercise can be more effective than medication for reducing anxiety and depression. In this conversation, Kristin and Sophia explore various topics related to health, fitness, and nutrition. They answer questions received by their listeners including:

• Controlling food cravings
• Using AI tracking apps
• How are you keeping workouts interesting and effective?
• Do you ever go through a phase where you're not enjoying anything you're cooking/eating? If so, what do you do to make it fun and enjoyable again?

Chapters

00:00
Introduction and Overview

03:43
Listener Engagement and Reviews

06:38
Adventures in Glacier National Park

12:36
Unexpected Encounters and Stories

16:32
Camping Experiences and Reflections

28:17
Crazy Night and Client Interactions

29:37
Neighborhood Drama

31:18
Curly Hair Chronicles: Embracing Change

35:26
The Power of Exercise: Mental Health Benefits

43:18
Understanding Anxiety: Hormones and ADHD

47:18
Nutrition Insights: Alcohol as a Macronutrient

51:12
Choosing the Right Trainer: Beyond Looks and Certifications

52:27
Frustrations in the Fitness Industry

53:31
AI and Nutrition Tracking Apps

56:23
Navigating Food Cravings and Control

01:00:14
Keeping Workouts Interesting and Effective

01:07:03
Making Cooking Enjoyable Again

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs,

Sophia & Kristin

In this episode, Sophia and Kristin discuss various aspects of strength training, emphasize the significance of non-scale victories, and provide guidance on how to begin strength training. The conversation also touches on movement patterns, creating structured workout plans, and the importance of recovery and nutrition. The episode concludes with encouragement to focus on progress, non-scale victories, and confidence in the gym.

Key Takeaways

• Non-scale victories are important for progress.
• Starting strength training requires a focus on foundational movements.
• Building confidence in the gym takes time and practice.
• Creating a structured workout plan helps in achieving fitness goals.
• Recovery and nutrition are essential for effective training.
• Movement patterns are the foundation of strength training.
• Always look for progress beyond the scale.

Movement Patterns and Exercises:

Squat, Hinge, Press, Push, Pull, Core, Carry

Squats: box, bodyweight, goblet, barbell

Hinge: floor bridge, deadlift, romanian deadlift

Press: floor press, dumbbell bench press, barbell bench, pushup

Push: dumbbell or barbell overhead press, arnold press, push press

Pull: rows, deadlifts, lat pulldown, pullover

Core: planks, dead bug, bird dog, paloff press

Notes: exercises can be done as bodyweight, with dumbbells, barbells, cables, bands. another option is single leg/single arm. look to progress each week in form, mind to muscle connection, reps, weight, the feel of the exercise

Chapters

00:00
Introduction and Personal Updates

06:45
Strongman Competition Insights

09:46
Client Progress and Non-Scale Victories

12:37
Tornado Movie and Personal Experiences

22:42
Preparedness in Uncertain Times

28:27
Getting Started with Strength Training

30:18
Finding Your 'Why' in Fitness

33:09
Movement Patterns for Beginners

39:47
Understanding Push and Pull Movements

40:52
The Importance of Core and Balance in Exercise

42:36
Creative Ways to Add Resistance

44:44
Learning Exercise as a Skill

46:16
The Value of Structured Workout Programs

48:46
Setting Realistic Goals and Expectations

50:58
Creating a Beginner's Workout Plan

54:16
Prioritizing Recovery and Non-Scale Victories

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs,

Sophia & Kristin

In today’s conversation, Sophia and Kristin start off by sharing recent stories and things that have been going on in their personal lives. Then, they transition into a discussion about the complexities of marketing in the food industry, particularly focusing on misleading and shady labels and claims. Sophia and Kristin emphasize the importance of being an informed consumer, understanding food labels, and recognizing the tactics used by marketers to influence purchasing decisions. They provide practical tips for navigating grocery shopping and making healthier choices, ultimately encouraging listeners to cultivate self-awareness and curiosity about the products they consume.

Key Takeaways

• Marketing tactics can be misleading, especially in the food industry.
• Understanding food labels is crucial for making informed choices.
• High protein claims on products often do not reflect true nutritional value.
• Kristin’s “high protein check”
• Self-awareness in shopping can lead to better health choices.
• Whole foods are generally a healthier option than processed foods.
• Curiosity about ingredients can help consumers make better decisions.
• Fear-based marketing can lead to unnecessary restrictions in diet.
• Sustainable eating habits are more beneficial than restrictive diets.

Chapters

00:00 Introduction and Personal Stories

21:36 Navigating Bullshit Marketing in Grocery Stores

29:30 Misleading Marketing in Food Products

31:26 Defining Healthy Eating

36:26 The Truth Behind Gluten-Free Labels

39:26 Understanding Food Labels and Claims

42:39 Fear-Based Marketing Tactics

45:06 The Plant-Based Dilemma

48:00 Practical Tips for Informed Eating

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, Sophia & Kristin

In this conversation, Sophia and Kristin dive into macronutrients -- what they are, why tracking can add value to your health and overall goals, the role macronutrients in health, personal experiences, and the importance of mindset and flexibility in nutrition.

The episode also highlights different apps for tracking macros and alternative methods for those who may find traditional tracking overwhelming.

Takeaways:

• Women often under eat protein due to societal norms.
• Carbs are essential for energy, especially when lifting weights.
• Fiber is crucial for digestive health and is often under consumed.
• Healthy fats are important for hormone transport and nutrient absorption.
• Tracking macros can help in understanding nutrition better.
• Maintenance calories are essential for metabolic health.
• Eating more can sometimes lead to weight loss due to increased energy levels.
• Building muscle requires adequate nutrition, especially protein.

Chapters

06:49 Personal Health Journeys and Injuries

09:39 Concert Experiences and Family Life

12:47 Tracking Macros: Tools and Techniques

15:47 Understanding Macros and Their Importance

24:01 Understanding Macros Beyond Dieting

25:20 The Role of Alcohol in Macronutrient Tracking

26:53 Calories vs. Macros: The Importance of Composition

28:21 Flexible Tracking: Making Room for Treats

29:22 Personal Tracking Experiences and Maintenance Phases

32:43 The Learning Curve of Tracking Macros

33:33 The Doritos Story: A Lesson in Tracking Frustration

48:45 The Basics of Protein, Fats, and Carbs

54:54 The Importance of Protein

01:05:50 Understanding Carbohydrates

01:16:44 The Role of Fats in Nutrition

01:16:48 Understanding the Spectrum of Food

01:20:57 The Importance of Self-Auditing in Nutrition

01:25:35 Navigating Macronutrients and Their Role

01:32:23 The Journey to Maintenance and Beyond

01:40:03 Engaging with Our Community and Closing Thoughts

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, Sophia & Kristin

In this episode, Sophia and Kristin have an honest conversation around the 'Skinny Tok' trend + its implications on diet culture. They aim to raise awareness about the dangers of diet culture and promote a healthier mindset towards body image and nutrition. In this conversation, Kristin and Sophia explore the complexities of body image, the cultural significance of comfort foods, and the importance of self-love and positive self-talk. They discuss the unrealistic standards set by diet culture, the emotional connections we have with food, and the need to redefine our relationship with eating. The dialogue emphasizes the importance of understanding hunger versus cravings, the guilt often associated with eating, and the power of shifting our mindset towards food and body image.

Key Takeaways:

• The importance of recognizing and addressing diet culture in society.
• Defining 'Skinny Tok'
• Awareness of disordered eating behaviors is crucial for personal health.
• It's okay to want to change your body, but the approach matters.
• Normalizing diverse body types is essential for mental health.
• Accountability can drive personal growth and motivation.
• The obsession with thigh gaps is unrealistic for many.
• Comfort foods play a significant role in cultural identity and mental health.
• Weight loss does not equate to self-worth, health, or beauty.
• Positive self-talk can transform one's body image perception.
• Understanding the difference between hunger and cravings is crucial.
• Food guilt is a common issue that needs to be addressed.
• Changing the narrative around food can reduce guilt and shame.
• Enjoying food mindfully can enhance the eating experience.
• Building strength is a more empowering goal than striving for skinniness.
• Therapy and coaching can help improve one's relationship with food.

Chapters

00:00Introduction to the Podcast and Its Purpose

00:50Exploring Food Rules and Their Impact

01:01The Polarizing Nature of Strong Opinions

04:05Cultural Commentary and Personal Anecdotes

06:45Coping with Authority: A Personal Story

09:03Reflections on Childhood Behavior and Authority

11:31Public Reactions and Accountability in Relationships

16:38Celebrating Milestones: Proposals and Personal Growth

19:44Powerlifting Journey: Overcoming Challenges

22:22Skinny Tok: Addressing Diet Culture and Body Image

26:22Awareness and Intentionality in Social Media Consumption

27:33Understanding Diet Culture and Its Impact

28:23Navigating Disordered Eating Thoughts

32:14The Role of Comfort Food in Mental Health

36:18Cultural Significance of Food and Joy

40:07Redefining Beauty and Self-Worth Beyond Weight Loss

45:51Empowerment Through Strength and Capability

48:26Embracing Hunger: A New Perspective

50:49Understanding Cravings vs. True Hunger

55:30The Impact of Restriction on Eating Habits

58:30Seeking Help: The Role of Therapy in Food Relationships

01:00:49Dismantling Food Guilt and Moralizing Eating

01:05:57Mindful Eating: The Power of Self-Conversation

Welcome to the UBOB community and movement!

You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs,

Sophia & Kristin