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! --------------------- 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 --------------------- 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 --------------------- Follow Lauren on Instagram Follow Risely Health on Instagram --------------------- 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 --------------------- Follow Sarah on Instagram --------------------- 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 --------------------- 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 --------------------- 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 --------------------- Follow Courtney on Instagram --------------------- 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 --------------------- Follow Susan on Instagram --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro

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 know what your thoughts are! Time Stamps: (1:20) The Too Tired Thoughts (2:15) Grit vs Grace Episode (4:10) The Baby Itch (6:06) Caveat to Do It Tired (10:00) Mind Over Matter Mentality (11:26) It’s Never One Thing (26:28) Sometimes Rest Days Are Better For You (27:45) Example From My Life (32:50) Do It For Future You --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro

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 Stamps: (1:08) Tori’s Story and Background (6:20) Switching Towards the Other Extreme (12:00) Brant’s Comment on Health and Education (15:35) Motivational Interviewing (23:10) Traveling and Health (23:42) Top 3 Tips for Traveling and Staying on Track with Health (31:46) Domestic vs International Travel (36:40) Being Active vs In the Gym (45:10) Where to Find Tori --------------------- Follow Tori on Instagram --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro

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 Strength Training No Matter What (3:05) Muscle Mass and Our Health (6:45) Looking At Some Research (11:00) Muscle Stimulation (12:19) Coach Brad’s Article (14:45) For My Females (17:30 What’s the Point? (25:45) Doing Things For Your Future Self --------------------- Resources: Caan BJ, Cespedes Feliciano EM, Prado CM, Alexeeff S, Kroenke CH, Bradshaw P, Quesenberry CP, Weltzien EK, Castillo AL, Olobatuyi TA, Chen WY. Association of Muscle and Adiposity Measured by Computed Tomography With Survival in Patients With Nonmetastatic Breast Cancer. JAMA Oncol. 2018 Jun 1;4(6):798-804. doi: 10.1001/jamaoncol.2018.0137. PMID: 29621380; PMCID: PMC6584322. Akahoshi T, Yasuda M, Momii K, Kubota K, Shono Y, Kaku N, Tokuda K, Nagata T, Yoshizumi T, Shirabe K, Hashizume M, Maehara Y. Sarcopenia is a predictive factor for prolonged intensive care unit stays in high-energy blunt trauma patients. Acute Med Surg. 2016 May 2;3(4):326-331. doi: 10.1002/ams2.195. PMID: 29123807; PMCID: PMC5667315. García-Hermoso, A., Cavero-Redondo, I., Ramírez-Vélez, R., Ruiz, J. R., Ortega, F. B., Lee, D. C., & Martínez-Vizcaíno, V. (2018). Muscular strength as a predictor of all-cause mortality in an apparently healthy population: a systematic review and meta-analysis of data from approximately 2 million men and women. Archives of physical medicine and rehabilitation, 99(10), 2100-2113. Boyle, P. A., Buchman, A. S., Wilson, R. S., Leurgans, S. E., & Bennett, D. A. (2009). Association of muscle strength with the risk of Alzheimer disease and the rate of cognitive decline in community-dwelling older persons. Archives of neurology, 66(11), 1339-1344. Parker, K., Rhee, Y., Tomkinson, G. R., Vincent, B. M., O'Connor, M. L., & McGrath, R. (2021). Handgrip weakness and asymmetry independently predict the development of new activity limitations: results from analyses of longitudinal data from the US health and retirement study. Journal of the American Medical Directors Association, 22(4), 821-826. den Ouden, M. E., Schuurmans, M. J., Arts, I. E., & van der Schouw, Y. T. (2013). Association between physical performance characteristics and independence in activities of daily living in middle‐aged and elderly men. Geriatrics & gerontology international, 13(2), 274-280. Carla M. Prado, Sarah A. Purcell, Carolyn Alish, Suzette L. Pereira, Nicolaas E. Deutz, Daren K. Heyland, Bret H. Goodpaster, Kelly A. Tappenden & Steven B. Heymsfield (2018) Implications of low muscle mass across the continuum of care: a narrative review, Annals of Medicine, 50:8, 675-693, DOI: 10.1080/07853890.2018.1511918 Weijs PJ, Looijaard WG, Dekker IM, Stapel SN, Girbes AR, Oudemans-van Straaten HM, Beishuizen A. Low skeletal muscle area is a risk factor for mortality in mechanically ventilated critically ill patients. Crit Care. 2014 Jan 13;18(2):R12. doi: 10.1186/cc13189. PMID: 24410863; PMCID: PMC4028783. --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro

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 Subtracting (11:13) Opinions on Eggs Changing Over the Years (13:42) #3: Swapping For Smoothies (15:53) Example (18:00) #4: Honoring Your Hunger Cues (20:46) #5: Bookend Your Training Session With Carbs and Protein (22:38) Recapping --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro

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 Positivity Conversation (2:00) How Do You Feel About Your Body? (3:13) Ways To Improve Body Image Thoughts (4:41) My ED Issues and Speaking From My Experience (7:15) My Honest Thoughts on Body Positivity (11:10) Body Neutrality (16:08) Transitioning to Neutral (20:40) Going to the Gym Solely Focused on Your Body (22:10) When Negative Emotions Come Up (22:40) Personal Example (28:44) Hanging Onto Clothes (32:05) Shoutout to Kayla (42:40) Curating Your IG Feed (44:25) Let Me Know Your Thoughts! --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro

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 gym, and more! Time Stamps: (1:30) How We Met (5:30) Difference Between Athletic Trainer and Personal Trainer (9:05) Programming to Strengthen an Injury (12:15) PEACE and LOVE (17:10) Youth and Training (23:28) Are Most Injuries Preventable? (33:05) Understanding Junk Volume (37:28) Key Takeaways From Working with Lifestyle Clients (49:08) Ways to Encourage Kids to Enjoy Fitness (52:14) Secret Special Recipe for Superior Sleep (55:20) Where To Find Tom --------------------- Follow Tom on Instagram --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro

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: (0:52) Nicole’s Specialization in Pre and Postnatal Mental Health Services (3:30) Nicole’s Story (7:55) 1 in 4 Women Experience Postpartum Depression (10:35) Postpartum Depression/Anxiety Symptoms (21:00) A Complete Life Change (23:14) The Impact of Sleep Deprivation (32:45) Communicating Honestly (42:55) Advice for Daycare Dropoff (45:06) Mom’s on Social Media (53:30) Why I Didn’t Share Reese’s Progress (1:00:25) Top 3 Preparation Tips (1:04:03) Where to Find Nicole --------------------- Visit Nichole's Website: thewholemom.com --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro

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) Relationship Changes After Children (28:15) Communication and Resentment (28:50) Handling Bank Accounts in a Relationship (32:50) Eating the Same Meals or Different Meals? (35:32) Nervous for Doctor’s Appointments? (38:22) Roasting Each Other (39:24) Better Skin Care Routine --------------------- Follow Brant on Instagram --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro

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 (2:40) Sugar vs Cocaine (7:50) Increasing Our Dopamine Levels (11:30) My Issue with Keto (14:50) Random Side Story (17:30) Bottom Line on Sugar --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro

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 Pressure on Myself (18:14) Going Radio Silent (22:48) The 3 Stages of The Miles Circuit (34:48) "I Am Labor" and Affirmations (42:00) When My Water Broke (45:26) On The Toilet (51:12) Using a Towel (53:00) 1:02 AM (57:25) What To Do with the Placenta (1:04:10) Huge Thanks to My Care Team (1:09:00) Happy to Answer Any Questions! --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro

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) Cortisol and Food Before Coffee Debacle (1:30) Cortisol Spikes Before Eating? (2:20) Let’s Talk Cortisol (6:00) The Problems with Cortisol and Chronic Stress (11:26) Prime Example (13:05) Nuance and Context Matters (17:50) Discussing a Few Scenarios (21:22) Insulin Resistance Example --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro

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! Time Stamps: (0:10) My Guest Robb (0:30) Pronouncing LMNT and Noobs (2:18) Former Life as a Biochemist (10:45) Creating a Free Guide (11:47) Becoming the Electrolyte Mogul (17:53) Why Water Isn’t Enough (25:40) Being Introduced to LMNT (33:00) Salt and Bloating? (38:12) LMNT and Sugar? (43:02) Why is Grapefruit a Limited Edition? (49:34) Where to Find Robb --------------------- Follow Robb on Instagram --------------------- Where You Can Find Me: @joellesamantha Nutrition & Fitness Coaching: @leveltencoaching Fitness Coaching Software: @fitcoachpro