Strong Habits Podcast

I spoke with Hannah Mouncey, a trans handball and Australian football player who has played for both the men's and women's teams. Hannah played for the men's football team for four years, competing at the 2013 world championships and narrowly missing out on qualifying for the 2016 Olympics. In 2018, she was named Victorian LGBT Sportsperson of the Year. There are not many athletes out there able to give insight into playing for the men's and women's teams, so it was really interesting to sit down with Hannah (over the internet) and talk about that experience. You can find Hannah on Twitter: @HannahMouncey Or: ashwoodsupport.com.au Don't forget to subscribe/follow for more episodes.

Abbie Stasior is a health and life coach from the states, and is currently a nutrition and exercise physiology grad student at the University of Columbia. She runs the coaching company Be About Being Better. In the podcast I misspoke and said her postgrad was in neuroscience, but that was her undergrad. In this episode, we cover how our brains work when it comes to building and breaking habits. Abbie was able to call on evidence to explain our brains, even sharing when the best time of day to train would be in terms of productivity and learning. Abbie was a great guest and I think you'll enjoy this episode! She recommended I try TikTok, so I did. You can find me @superpennie - although I must say, I still don't understand it lol Find Abbie: Instagram: @abbie.stasior Tiktok: @abbie.stasior Web: beaboutbeingbetter.mykajabi.com Donate to my April fundraiser for the Bone Cancer Research Trust: tinyurl.com/teambones Find me on Instagram, Twitter and Facebook: @superpennie Or on Medium: superpennie.medium.com

Kelly Terranova is the small business owner behind The Bee's Knees Journal. Kelly has lots of experience of living through adversity, plus also thriving in adversity. Her mum was diagnosed with the incurable and fatal disease Huntington's Disease–and Kelly also faced 13 years of not knowing whether or not she had inherited the disease (a 50/50 chance), which was luckily negative. Kelly has found humour and gratitude to be integral tools to thriving over the years and through adversity. In her experience, she has found the deeper the tragedy the darker the humour and the richer the gratitude. All of this experience inspired the creation of The Bee's Knees Journal. thebeesknees.co | @kellyterranova_ Find me on Instagram, Twitter and Facebook @superpennie My ebook Run Strong Foundations: amzn.to/2NqJbRH

In this episode I spoke with Meghann Koppele about training clients with MS. Megann is a certified Pilates instructor with 20 years’ experience, as well as a certified strength and conditioning specialist with a masters in applied physiology. Meghan runs a pilates studio in New Jersey working with clients living with a variety of conditions, including severe back pain, sports injuries, MS and pre/postnatal clients. Meghann created a Pilates-based protocol for early-stage MS clients and teaches several courses on Pilates for neurological conditions. Find Meghan: theneurostudio.com insta: @megkoppeleduffy Get a copy of Run Strong: Foundations: amzn.to/2O0ulS9

Dr David Robert Grimes is a physicist, cancer researcher, and author. His scientific work includes everything from how tumours use oxygen to why conspiracies tend to fail, with a strong focus on public understanding of science and medicine. David contributes to the BBC, RTE, The New York Times, The Guardian, The Irish Times, PBS, and other outlets. He received the 2014 Maddox prize, and his first book "The Irrational Ape - why we fall for disinformation, conspiracy theory, and propaganda", is out now from Simon & Schuster UK. In this episode we cover: Common coronavirus myths The history of conspiracy theories Why it's so easy to fall victim to a conspiracy theory The importance of critical thinking and basic science understanding You can get David's book here: amzn.to/3akuKHh and find him on Instagram @david_robert_grimes You can find me on Instagram, Twitter and Facebook @superpennie. My book Run Strong: Foundations is available here: amzn.to/3rWjmHL and 30-Day Bender is available from pennievarvarides.com/30daybender

Answering client questions. In this episode I cover: Oral health Sleep hygiene Dairy vs Plant-proteins bioavailability Homemade fast foods Naked running Get in touch: Instagram, Twitter @superpennie; email pennievarvarides@gmail.com Here are some links to homemade fast food recipes: https://tasty.co/article/candacelowry/fast-food-favorites-you-can-easily-make-at-home https://www.tasteofhome.com/collection/fast-food-copycat-recipes/ https://greatist.com/eat/healthier-fast-food-recipes

I spoke with nutritional scientist and food and health writer Toral Shah, who runs the urban kitchen (@theurbankitchen), about nutrition for cancer prevention and recovery, inclusive health campaigns, how to make vegetables delicious and how fitness is political. Toral originally went to medical school. The goal was to become an oncologist, but when her mother was diagnosed with breast cancer, she realised that wasn’t the career for her. She completed a degree in cell biology, specialising in cancer and worked in research, before doing a masters in nutritional medicine at the university of surrey. Toral is currently putting together a PhD proposal looking at the impact of stress, diet and lifestyle on oestrogen dependent breast cancer. In this episode we cover: Toral personal breast cancer story What to look out for when checking your own breasts How nutrition can help with prevention/recovery (don't stop taking your meds) How health campaigns and health care need to be more inclusive Racism in the health & fitness spheres How to make vegetables taste good Find Toral: linktr.ee/theurbankitchen | theurbankitchen.co.uk Find me: Instagram, Facebook, Twitter @superpennie Show notes: pennievarvarides.com

Part 2 In this episode, I speak with Greg Nuckols, who is an exercise science writer, powerlifter and coach. Greg is one of the smartest guys in strength sports and I've been learning from him via Stronger by Science and MASS for years. If you haven't listened to part 1, do that first. I split the interview into two parts as it was almost two hours long and I thought I'd give you a break. In this episode, we discuss the importance of protein timing, protein and carb intake on muscle building and the role of beer in the dawn of civilisation. This is a really fun episode, and Greg and I cover a really random range of topics - I'm sure you can see how this ended up being 2 hours long! Find Greg: strongerbyscience.com MASS research review Instagram @gregnuckols Twitter @gregnuckols Find me: pennievarvarides.com 30-Day Bender Instagram @superpennie Twitter @superpennie Facebook @superpennie

PART 1 In this episode, I speak with Greg Nuckols, who is an exercise science writer, powerlifter and coach. Greg is one of the smartest guys in strength sports and I've been learning from him via Stronger by Science and MASS for years. He also has held three all-time world records in powerlifting in the 220lb and 242lb classes. I split the interview into two parts as it was almost two hours long and I thought I'd give you a break. I'll share part two next week. In this episode we discuss muscle loss and gains through lockdown, sex differences in training and muscle mass, what that could mean in terms of trans athletes and sport Find Greg: strongerbyscience.com MASS research review Instagram @gregnuckols Twitter @gregnuckols Find me: pennievarvarides.com 30-Day Bender Instagram @superpennie Twitter @superpennie Facebook @superpennie

In this episode, I answer questions from clients. I cover: hydration and caffeine, building effective habits/routines, dairy and PCOS and exercise snacks If you're interested in training email me on pennievarvarides@gmail.com or find me: on Instagram @superpennie Download 30-Day Bender: pennievarvarides.com/30daybender Music: Feather Waltz by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3743-feather-waltz License: https://filmmusic.io/standard-license

In this episode, I speak with Dr Rachel Evans, a psychologist, hypnotherapist and eating disorder survivor. She uses her experience and academic knowledge to help clients to stop the restrict-binge cycle and feel comfortable in their body. Dr Evans’ approach focusses on conscious change, subconscious change and how physiology can impact recovery. She shares some tips for people struggling with disordered eating as well as her own personal recovery story. Check out Dr Evans' blog on body acceptance: eatingdisordertherapist.co.uk Instagram: @rachel.evans.phd ED charity and helpline: Beat: beateatingdisorders.org.uk Find me: @superpennie | pennievarvarides.com

Happy new year, folks. Welcome to 2021. Are you ready? Find me on Instagram @superpennie Download 30-Day Bender: pennievarvarides.com/30daybender Music: Greta Sting by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3827-greta-sting License: https://filmmusic.io/standard-license Feather Waltz by Kevin MacLeod Link: https://incompetech.filmmusic.io/song/3743-feather-waltz License: https://filmmusic.io/standard-license

Lessons from 2020. I had the honour of closing 2020 with the incredible Ban Hass. This was Ban's 2nd appearance on the show - you can also find her discussing whether there's space for feminism in fitness on episode 24. Ban is a fitness instructor, PT and Insta-Queen (instagram.com/banhass). In this episode, Ban and I have a chat about what we learnt this year. And it turns out it was mostly about sex and relationships. Ban is very honest as she retells some tales of the year, as we discuss breakups, hook-ups and calling the police. It was so much fun recording this with Ban and then fun again going through editing. I hope you enjoy it as much as I did. If you'd like to register your interest in the next Strong Habits intake - or just send me a message - you can do so using this link. 30-Day Bender is available at pennievarvarides.com/30daybender And I'm on Instagram @superpennie

I spoke with Alan Flanagan, who is currently pursuing his PhD in nutrition at the University of Surrey, having completed his Masters degree in nutrition science at the same institution. Alan is the founder of Alinea Nutrition (alineanutrition.com), an online education hub dedicated to providing impartial, science-based nutrition analysis. He is also Research Communication Officer for Sigma Nutrition, creating educational resources for nutrition science. Previously a lawyer in Dublin, Ireland, Alan combines an investigative and logical approach to nutrition science communication and is dedicated to guiding healthcare professionals and the lay public in science-based nutrition. This is an excellent chat we Alan answers questions on: Good cholesterol vs bad cholesterol Nutrition choices for heart health Saturated vs unsaturated fats Metabolic benefits of time-restricted eating Dementia prevention And a really great fact about maths at the end Find Alan on Instagram @thenutritional_advocate Find Alan at Sigma Nutrition: sigmanutrition.com **Get your hands on 30-Day Bender** pennievarvarides.com/30daybender

I spoke with Becca Knapp, a PT based in Hackney. Becca has been working as a PT in London for 7 years: Fundamental to their ethos is that training should be inclusive. They help people move better and feel better irrespective of age, gender or identity. This is an excellent chat about the gender binary, patriarchy, strength training, inclusivity and finding what you love. We share our experiences of living in society as queer people, of that feeling of being new in a gym and what people can do to make it a nicer environment for everyone. Find Becca on Instagram: instagram.com/trainwithbecca Get 30-Day Bender: pennievarvarides.com/30daybender

I speak to Dr Hana Kahleova, director of clinical research for the Physicians Committee for Responsible Medicine. She has conducted several clinical trials, using a plant-based diet in the treatment of obesity, diabetes, and metabolic disease. Her research showed that a plant-based diet leads to a greater weight loss and improvement in metabolism, and addresses multiple mechanisms behind diabetes. This is a really interesting episode discussing the benefits of plant-based diets and time-restricted feeding windows on metabolic health and arthritis. There were some real good nuggets in here that'll make you go "ooh". Please rate and review the podcast on Apple Podcasts! If you'd like to watch Dr Kahleova's video on using green leaves instead of mouth wash, click here. Subscribe to Dr. Hana Kahleova on YouTube. And you can find me on Twitter, Instagram and Facebook @superpennie. 30-Day Bender is available at pennievarvarides.com/30daybender

This is such an informative episode with flexibility researcher Dan Van Zandt. He busts some flexibility myths and goes into detail on what flexibility is, why it matters and how to improve it. We also discuss the impact of mindfulness practice on flexibility and how anti-anxiety exercises can sometimes make more difference to flexibility than short bursts of static stretches. You can find Dan on Instagram @flexibility.research You can buy my 30-Day Bender at pennievarvarides.com/30daybender

Answering client questions this week: - Healthy vegetarian breakfast ideas - What are glucose disposal agents and do they work? - How to hit 10,000 steps working from home - Foods that boost metabolism - Foods that impact brain health and concentration - Are Miley Cyrus and I compatible Don't forget to rate and review if you're listening on Apple. pennievarvarides.com/30daybender Twitter, Instagram, Facebook @superpennie

In this episode I speak with Ben Patrick, world renown knee specialist working with athletes across the board to fix knee pain, run faster, jump higher and hurt less. I've been excited about this episode for MONTHS. Ben is a new dad, and he was multitasking recording this interview, with his tiny human in the backseat of his car. We spoke about Ben's journey from knee surgery to knees of steel, his system for rebuilding damaged knees, training older populations, training kids and what you can you do right now to start building stronger knees from day 1. You can find Ben on instagram @kneesovertoesguy You can find me on instagram, twitter and facebook @superpennie Get 30-Day Bender: pennievarvarides.com/30daybender

I spoke with the incredible Kelechi Okafor about being present in your training can teach you to be present in your life; about mum shame and the systems that create it; and about breaking free of the stories the world tells you about yourself. This episode was really fun and I'm so pleased I got to sit down with Kelechi and have this chat. Kelechi's studio on instagram @kelechnekoff_studio Kelechi on instagram @kelechnekoff and Twitter You can find me on Twitter, Instagram and Facebook @superpennie Get 30-Day Bender: pennievarvarides.com/30daybender

I speak with Real MVMT coach Lucas Aaron on all things flexibility. He answers the questions: what is it, where do you get it, and do you need it. You can find Lucas on instagram at @rangeofstrength and find more about his flexibility coaching course at @real_mvmt or uni.realmvmt.com If you'd like to purchase my 30-day flexibility programme, 30-Day Bend(er), head over to my website: pennievarvarides.com/30daybender Find me on Twitter, Instagram and Facebook @superpennie

I speak with Afolabi Akinola, co-owner of black-owned gym Elite Evolution in Hackney, about creating a community, helping black fitness professionals in the industry and taking care of your mental health. Find Afolabi on instagram @eliteevolution elite-evolution.com If you'd like to level your fitness up, or get someone the gift of movement for xmas, you can pre-order 30-Day Bender here: pennievarvarides.com/30daybender Find me on instagram, twitter and facebook @superpennie

In this episode I answer client questions, covering training through winter; why we eat more this time of year; intermittent fasting and PCOS; and sugar cravings. Plus a very cool fun fact at the end about a new invention doing good things for the environment. Pre-order 30-Day Bender from my website: pennievarvarides.com/30daybender Find me on Facebook, Instagram or Twitter @superpennie

In this short episode I discuss strategies for managing PCOS and some cool research into gut health Find me on Instagram, Facebook or Twitter @superpennie Pre-order 30 Day Bend(er) pennievarvarides.com/30daybender

This is such a brilliant episode. I spoke with Richie Kirwan, a Nutritionist and PhD researcher at Liverpool John Moores University. He has an undergrad degree in biological sciences from University College Cork and a masters degree in nutrition and metabolism from the University of Barcelona. His research focuses on the effect of muscle and body fat on heart disease and how we can use high protein Mediterranean diets and Resistance Exercise to improve body composition and health. In this episode we speak about what happens when we stop moving as much, how quickly muscle can be lost, and how fast exercise can impact insulin resistance. We also discuss some simple, actionable advice on what you can do to protect yourself and your loved ones from excessive muscle loss. One of my fave episodes to-date. Find Richie on instagram @be_more_nutrition Find me on intagram, twitter and facebook @superpennie

In this episode I speak with Lift The Bar Head Coach and Owner of Lift The Bar Training, Gregg Slater, about the importance of training in terms of health and longevity. We speak about training more efficiently as you get older, so you don't have to train for as long. About what happens to our bones and muscles as we get older, and how lifting weights and generally doing exercise can slow this down. Losing our ability to live unassisted isn't a given part of ageing; but we treat is as such. But what if you could cultivate a life where your 80 year old self was able to still go for a walk, take the stairs, carry the shopping, play with the grandkids? Heck, what if you could still go on adventures? We have spent so much time and effort increasing the lifespan of humans, with little consideration for the healthspan. This is a really interesting chat on what we can do to change that and to give ourselves the best chance of getting the most out of our lives. Find Gregg on Instagram @gregg_ltb Find me @superpennie on Instagram, Twitter or Facebook. Pre-Order 30-day Bend(er) here.

Can you believe there have been 50 episodes already! Thanks so much to all my listeners and subscribers. I appreciate you. This is a special episode answering some client questions and speaking with some special guests. Sophie Thomas (@sofitee) on dealing with depression and identifying your values Jay Alderton (@jayalderton) on motivation and discipline Ollie McCarthy (@ollywmccarthy) on strength and mobility training for runners Becca Knapp (@trainwithbecca) on gender and strength You can find me on Twitter, Instagram and Facebook @superpennie And you can pre-order the 30 day bender at pennievarvarides.com/30daybender.

I speak with weightlifting coach Michaela Breeze about all things weightlifting, from her 20+ year career, training, technique and accessory work. Michaela also spills the tea on the red tape stopping the UK's weightlifting body from moving with the times, as well as some insight into what it was like to be the only girl with the team for so long. Find Michaela: www.powerposition.co.uk @MichaelaBreeze And pre-order my Strong Habits: 30-Day Bend(er) here: https://pennievarvarides.com/30daybender/

In this episode I speak with Sarah Hawkins from F.I.G (Food is Good) Nutrition. Sarah is a registered associate nutritionist (ANutr) and yoga teacher with a special interest in gut health, IBS and improving our relationship with food. Sarah works on a one to one basis helping people to improve both their nutrition as well as other important lifestyle factors such as stress, sleep and physical activity, all of which play a major role in the health of our guts and our relationship to food. Sarah takes a non-judgemental approach and aims to empower people to trust themselves and their bodies.

In this episode I'm answering a client question. I discuss how work/life stress can lead to you over reaching / over training and what you can do about it. Making training progress is all about managing stress. Are you doing these things? Find me on Instagram, Twitter or Facebook @superpennie

In this episode I speak with Lee Chambers, Environmental Psychologist, Wellbeing Consultant and Founder of Essentialise Workplace Wellbeing. Lee discusses how he overcame numerous life struggles to be the man he is today, including when an autoimmune disorder took away the use of his legs. He talks about what it was like as a young black man navigating his mental health and what it meant to be a man, in an environment where people didn't really understand what mental health even was. And he shares some helpful advice on what people suffering with chronic illnesses and pain can do to take care of themselves and keep moving forwards. You can find lee on Instagram @essentialisecoach and on Twitter @essentialise Tag me @superpennie on Instagram to discuss your biggest take away from the episode, and to enter the competition.

In this week's episode I answer client questions. I discuss the biggest lesson I wish I knew when I first started training, how long it takes to rebuild strength and muscle mass after a break, how often you need to train legs to run faster and what kit is worth getting if you're not planning on going back to the gym any time soon. I also take a look at getting enough iodine on a vegan diet. I've levelled up the podcast with a new jingle and a new microphone, so I'd love your feedback! You can find me on instagram, facebook and twitter @superpennie.

In this episode, I offer some practical advice for managing emotional eating and share some of my own journey through the process. We all know what food we're supposed to eat to be more healthy, and yet. The reason we can know what we are supposed to do and not do it, is because often the eating has nothing to do with the food itself. It's the other stuff. It's the stuff we've been ignoring. Disclaimer: If you're suffering with binge eating disorder, or any other eating disorder, you should speak specialist help. Visit Beat for more information. If you have struggling with your mental health, speak to your GP or find a therapist. It's important to reach out for appropriate help. If you need to chat, my DMs are open. Find me on Instagram, Facebook and Twitter @superpennie.

This was such a wonderful episode. I spoke with my wonderful friend Zorica Bowie about all things Taekwon Do. Zed is a co-founder for Girls Who Kick, an organisation bringing all the girls and women of ITF Taekwon Do together. She has been a Taekwon-Do student of Master Nick Symonds since 1997, black belt since 2002, 5th Dan since 2018. She's also European Silver medallist (2005), a full time English teacher, a qualified car mechanic and is completing a research PhD this year. This might be my favourite episode to date, and I actually laughed out loud listening back to it during the editing process, so I really hope you enjoy it too. http://www.girlswhokick.com/ https://www.facebook.com/girlswhokick You can find me on Instagram, Facebook and Twitter @superpennie. Email me on pennievarvarides@gmail.com for coaching enquiries.

In this episode I spoke with the incredible Michelle Griffith Robinson, our very first Olympian on the show! We spoke about her time as a pro athlete, what it's like being an athlete from a working class background, being a black woman, how to cultivate a mindset that will help you succeed and why exercise is so, so important whether you're a young girl or an older woman. You can find Michelle on Twitter @RobinsonOly. Get in touch with me on Instagram, Facebook or Twitter @superpennie.

In this episode I discuss tips for managing fatigue and the ways in which exercise can affect mental illness. Sign ups are now open for the September intake of Strong Habits. Get in touch if you'd like to join the team. You can find me on Instagram, Facebook and Twitter @superpennie. pennievarvarides@gmail.com

In this episode with fitness and business coach Jamie Alderdon (@jayalderton), we speak about how he trained for his Guinness World Record, how you stay motivated to do stuff when you don't feel like and how to cultivate discipline. Jay also shares some insight on how he dug himself out of quite a dark place and reshaped his values and his life to improve his mental health - and how looking after his mental health actually improved his business, even though that's what his was ignoring his mental health to grow in the first place. A common tale of too much work and not enough play. You can find me on Instagram, Twitter and Facebook @superpennie.

In this episode I discuss the connection between ghrelin and PCOS and why it's so damn hard to lose weight. Plus a look at training while pregnant and what you need to watch out for. You can find me on Instagram, Twitter and Facebook at @superpennie. If you're interested in signing up for the next intake of Strong Habits, email me at pennievarvarides@gmail.com

In this episode I speak with Chloe Whylie, Whylie Can Lift, about her journey into weightlifting, competing injured, fighting for social justice and how money becomes a barrier for so many young athletes. Chloe is a hybrid athlete competing in weightlifting and powerlifting, as well as a strength and conditioning coach, from Bath, UK. You can find Chloe on instagram (https://www.instagram.com/whyliecanlift/) and Twitter () at @WhylieCanLift. If you'd like to discuss the episode, or anything else, with me, you can find me on Instagram, Facebook and Twitter @SuperPennie.

Short one from me today on staying hydrated in this mini heatwave

In this episode I speak with American strength and nutrition coach Ashley Bowers about how to stop emotional eating, and work on your relationship with food whilst still having aesthetic goals. You can find Ashley on instagram @ashley_bowers_

In this episode I talk about Boris' plan to take on the UK's obesity problem, whether meal timing makes a difference for people with PCOS and other metabolic disturbances and what it was like to go back to the gym for the first time in four months. Find me on instagram @superpennie.

In this episode I speak with the wonderful Sophie Thomas on all things modelling, fitness, psychology and philosophy. She shares stories of her experiences with depression and how fitness and philosophy both helped her get through the dark times. As well as explaining the power our minds have over our physicality. Sophie is a personal trainer currently doing her masters in psychology. You can find her on instagram @sofitee. If you'd like to send me any questions, or talk about this episode, find me on instagram @superpennie.

Stop relying on motivation to get you started. Sometimes you just need to start by yourself. In this episode I share a number of techniques I use to build self-discipline, something more important that motivation. Want to discuss this episode? Find me on instagram @superpennie.

This is a fun episode with fitness blogger and personal trainer Elle Linton. She shares useful tips for women wanting to get into cycling, something often seen as a bit of a boys club. You can find Elle on instagram @ellelinton. If you'd like to ask me anything, find me on instagram @superpennie. If you're interested in finding your own local Breeze rides, here's the link: https://www.letsride.co.uk/breeze

I really liked this episode. I explain how habits are formed in our brains and what that means for behaviour change. Intentionality is important here. Plus I answer your questions on recovery, massage machines and pcos. Find me on instagram @superpennie. Sign up to my FREE newsletter here and get weekly tips straight into your inbox.

To celebrate Pride Month I am speaking to a few different LGBT fitness pros about their journey and their philosophy. At a time where our trans brothers, sisters and non-binary fam are under increasing pressure and danger, I wanted to amplify their voices. In this episode I speak with trans fitness professional Dibs about their holistic approach to training, their personal struggle with dysmorphia and why fitness should be inclusive. I really enjoyed this episode. This was my first time speaking with Dibs, and it felt like we could be pals. You can find Dibs on instagram @dibs_pt. They mentioned a few cool accounts for you to follow to diversify your newsfeed. One of them was @decolonizing_fitness. If you'd like to talk to me about anything training, nutrition or mindset, find me on instagram @superpennie.

In this episode I discuss the pros and cons of barefoot training and how it could affect your lifts and runs Want to talk about training? Find me on instagram @superpennie.

In this episode I speak with trans activist, model and personal trainer Cairo on his journey to fitness. He gives an honest account of his struggles, his incredible community and his positive outlook on life. Cairo was such a joy to speak with. I hope you enjoy this episode. This episode was scheduled in honour of Pride Month, a month-long celebration of LGBT+ life, culture and progress. It feels especially important in light of JKR's transphobic essay this week. I want all my trans listeners to know that they are valid and they are seen and nobody has the right to tell you you aren't real or just a phase. I remember people telling me being gay was just a phase 12-13 years ago. And while I think gay rights have moved forwards slightly over the last decade, our trans friends have not been awarded as much acceptance or respect and it's outrageous. Not that there isn't still a long way to go for the gays too, but we are not under quite as constant an attack from such public figures. It breaks my heart that people like JKR are using their platform to spread such viterol. Anyway, this episode isn't about that. This episode showcases a wonderful activist. Cairo and I discuss how helpful fitness can be for your mental health, and why fitness is for everyone - something you know I love to talk about. Happy Pride Month, folks. You can find Cairo on Instagram here: @cairo_leon. If you'd like to talk to me about this episode, feel free to find me on instagram @superpennie. And if you would like to help support trans youths this Pride, you can do so here: Mermaids Gendered Intelligence Black LGBTQIA Therapy Fund Exist Loudly Fund

This episode is late this week as I was taking the time to process what's going on in the world right now. It feels like a really pivotal point in history. This is a really short episode with a quick comment on doing the work, followed by a quick discussion on training order when it comes to cardio and strength training. I have two really exciting episodes lined up for Pride month, so keep your eyes peeled for those. If you want to find me, I'm @superpennie on instagram (and twitter).

In this episode bio-archeologist Stacy Hackner discusses the pitfalls of the paleo diet in terms of truth and accuracy. She takes us through what life and food was actually like during the paleolithic era and we also discuss the health lessons learnt the Blue Zone. This is a fun, sideways episode, looking at a popular modern diet that makes no sense. Have any training, nutrition or mindset questions? Find me on Instagram @superpennie.