Podcasts about kill radio

On today's Hyphenate Halftime Randy and Aaron discuss DIY superstar George Chen. They talk about music they hate and their long running history with pirate radio. Aaron gives a peak into his days on Get the Fuck up and Kill Radio. Gorilla radio!!! You will not want to miss out!!!  George Chen Links: https://zumaudio.bandcamp.com/album/zum-audio-vol-5 https://www.instagram.com/georgethechen/ https://wl.seetickets.us/event/growing/570368?afflky=TheeStorkClub https://www.eventbrite.com/e/bromp-treb-my-heart-an-inverted-flame-and-somnabulists-tickets-728024700477?aff=oddtdtcreator https://linktr.ee/zumaudio https://www.zumonline.com/collections/distributed-releases Randy's Gear links: https://www.sweetwater.com/store/detail/ETSPVSGH--epiphone-sheraton-ii-pro-vintage-sunburst https://www.sweetwater.com/store/detail/DD8--boss-dd-8-digital-delay-pedal https://www.sweetwater.com/store/detail/DVP4--dunlop-dvp4-volume-x-mini-pedal https://www.sweetwater.com/store/detail/PhilosMicro--pigtronix-philosophers-tone-micro-compressor-sustain-pedal https://www.sweetwater.com/store/detail/SugarDrive--mxr-m294-sugar-drive-overdrive-pedal https://www.sweetwater.com/store/detail/WhiteyTighty--jhs-whitey-tighty-mini-fet-compressor-pedal https://www.sweetwater.com/store/detail/AcapulcoV2--earthquaker-devices-acapulco-gold-v2-distortion-pedal Learn more about your ad choices. Visit megaphone.fm/adchoices

Today on Soundtracker,  I'm talking about what is possibly the greatest song written for a fictional band in a film, as I'm joined by Kill Radio author Lauren Bolger (@renBolger) to talk about Tom Hanks' charming directorial feature debut, THAT THING YOU DO! In this episode, we talk about why the song is so important to the movie, the effortless charm of the film and why the low-stakes nature of the plot is so beneficial to that, why we want Steve Zahn in every movie again, and the other great songs on the soundtrack. Buy a copy of Kill Radio here: https://bookshop.org/p/books/kill-radio-lauren-bolger/19884069Check out Lauren's short story based on THAT THING YOU DO! here: https://www.drunkmonkeys.us/2017-posts/2023/4/17/fiction-tinas-song-lauren-bolgerSupport the show on Patreon! It's the one thing that's gonna help keep the show going: www.patreon.com/soundtracker

For this episode I did something completely different. I put a call out on Twitter for authors to come onto my show and do an impromptu interview. Five authors are featured in the first version of Podcast Chaos. It will not be the last. First was Lauren Bolger promoting Kill Radio. Second was O.F. Cieri promoting Backmask and the forthcoming Hellarkey. Third was Ryan Bradley promoting Saint's Blood. Fourth was R.A. Busby promoting Corporate Body. Last was Zach Rosenberg promoting The Long Shalom. Lots of fun was had. Please support these authors by visiting the links they provided me: Lauren: www.laurenbolger.com O.F.: http://Malarkeybooks.com/backmask https://castaignepublishing.bigcartel.com/product/lockdown-laureate… http://Ofcieri.com https://open.spotify.com/playlist/5rtbFkDha8BeXp8UkWzwYO?si=j2tAytaHS7emZT9vPG6hRw… https://podchaser.com/podcasts/last-podcast-on-the-left-33097/episodes/episode-367-ed-savitz-joe-meek-40173571… Ryan: https://mybook.to/SaintsBlood https://ryancbradleyblog.wordpress.com/ R.A.: https://linktr.ee/rabusbyauthor https://amazon.com/Corporate-Body-R-Busby/dp/B0BW3HQXWS… Zach: https://amazon.com/Long-Shalom-Zachary-Rosenberg/dp/B0C451PKS1/ref=sr_1_1?crid=10SJB69O8Q2YR&keywords=The+Long+Shalom&qid=1687277433&sprefix=the+long+shalom%2Caps%2C238&sr=8-1… https://amazon.com/dp/B0BWMG437D?th=1&psc=1&geniuslink=true… Instagram: @ZachRose32 Twitter: @ZachRoseWriter

Hey, you wanna ding dong ditch that creepy house?! Join the Abyss crew as they explore a fleshy house and chat about Natasha King's Root Canticle. While they check out the tongue door knob they discuss Beau is Afraid, Barry, Don Winslow's City of Dreams, Ai Jiang's Smol Tales From Between Worlds, a Ghoulish Bookfest recap, The Croning by Laird Barron, Christopher Hawkins' Suburban Monsters, Kill Radio by Lauren Bolger, Michael Patrick Hick's Consumption, Waif by Samantha Kolesnik, Hallowed Oblivion by Katherine Silva, and The Owl House. Now, why don't we go down to the basement and check out the stomach!   Read Root Canticle

We are joined by the men of Trend Kill Radio to discuss how their podcast got started, our love of Aerosmith and how we can apply our talents top help the rest of America.

Radio actor John Gibson of Casey, Crime Photographer and Terry and the Pirates (seen here, far left, with Dick Bertel and Ed Corcoran) was a guest of the pair for their WTIC Golden Age of Radio Program in September of 1970 (full episode here https://www.goldenage-wtic.org/gaor-06.html). During the course of their interview he told a story of when he sensed, during a moment in the late 1940s, that television would displace radio. This early realization helped John get a head start on breaking into television after World War II.

On November 24th, 1954 Fred Allen was a guest of Tex and Jinx's New York talk show for a discussion about his life and career. It was recorded on a grey, rainy Wednesday before Thanksgiving in Peacock Alley at The Waldorf-Astoria Hotel in New York city. In Fred's first memoir, Treadmill to Oblivion, he explained that giveaway programs played a large part in killing radio. During the course of the interview, he explained how. Allen shows up in numerous episodes of Breaking Walls, including BW - EP81: The Fred Allen Show—His Life On The Air (1932 - 1956), BW - EP92: Radio And Coney Island (1906 - 1960), and BW - EP111: NBC Answers the CBS Talent Raids (1949)

To watch this episode, please visit Rachel’s YouTube channel. Listeners can find Dr. Becky Campbell at her website Drbeckycampbell.com, and on Instagram @drbeckycampbell. Dr. Becky Campbell is a board-certified doctor of natural medicine who was initially introduced to functional medicine as a patient. She struggled with many of the issues her patients struggle with today, and she has made it her mission to help patients all around the world with her virtual practice.  Dr. Becky Campbell is the founder of drbeckycampbell.com and author of The 30-Day Thyroid Reset Plan and The 4-Phase Histamine Reset Plan. She has been featured on multiple online publications like Mindbodygreen, Bustle, Popsugar and more. She has been a guest on the Mind Pump Podcast, Harder to Kill Radio and many others as a thyroid health & Histamine Intolerance expert. Dr. Campbell specializes in Thyroid disease, Autoimmune disease and Histamine Intolerance and hopes to help others regain their life, as functional medicine helped her regain hers. In this episode, we talk about the basics of histamine intolerance, thyroid function, how to tell if your exercise isn’t in ‘season’ for you, importance of meditation for your brain and more! "70% of your immune system is in your gut. So, your gut has to be healthy for you to be healthy." Dr. Becky Campbell Top Takeaways: How to test if you have histamine intolerance Foods that are higher in histamine  Tips on how to optimize immune function Supplement and product recommendations from Dr. Campbell The gold standard test for cortisol Today’s Questions: What is histamine? What are the most common symptoms of histamine intolerance? Are there specific foods you can pinpoint that cause histamine intolerance? Does diet really make a difference to someone who has psoriasis and loves drinking beer? What is the function of the thyroid? And why is it so important? Are there testing kits available for your thyroid? Have you prescribed using a specific diet such as a low carb or ketogenic diet to help with hypothyroidism? Have you seen successes with it? Do you have any tips for optimizing immune function specifically with where we are right now in the world, in this pandemic? Do you have any tips to moderate over-exercising? Is there any downside to following a lower carb protocol with adrenal issues? Do you have any guidance on testing cortisol levels? Show Notes: [0:00] Welcome back to MetFlex and Chill! Today Rachel introduces guest Dr. Becky Campbell @drbeckycampbell to the listeners [0:30] Dr. Becky Campbell’s books: 30 Day Thyroid Reset Plan and The 4-Phase Histamine Reset Plan: Getting to the Root of Migraines, Eczema, Vertigo, Allergies and More [1:30] If you want to help grow the show please tag @rachelgregory.cns if you screenshot an episode and share or head over to itunes and leave a review! [2:00] If you are interested in one on one coaching with Rachel apply HERE!    Rachel introduces guest Dr. Becky Campbell @drbeckycampbell to the listeners [3:00] Dr. Campbell gives a brief background of her personal health journey surrounding hypothyroidism and stress management  [8:00] Question: What is histamine?  [9:30] Question: What are the most common symptoms of histamine intolerance? [11:30] Question: Are there specific foods you can pinpoint that cause histamine intolerance? [14:30] Liver Love [17:00] Question: Does diet really make a difference to someone who has psoriasis and loves drinking beer? [19:90] Question: What is the function of the thyroid? And why is it so important? [21:00] Hashimotos [26:00] Question: Are there testing kits available for your thyroid? Everlywell and Paloma [27:00] Thyroid Guide [27:00] Question: Have you prescribed using a specific diet such as a low carb or ketogenic diet to help with hypothyroidism? Have you seen successes with it? [26:30] 30 Day Thyroid Rest Plan [31:30] Question: Do you have any tips for optimizing immune function specifically with where we are right now in the world, in this pandemic? [32:00] GI Map Test [32:30] Immune support [33:30] Question:  Do you have any tips to moderate over-exercising? [36:00] Question: Is there any downside to following a lower carb protocol with adrenal issues? [39:00] Question: Do you have any guidance on testing cortisol levels? [42:00] Emily Fletcher's Ziva Meditation Course [44:30] Question: Is there anything that you've changed your mind about in the past year? And why? [46:30] You can check out Dr. Becky Campbell on her website at Drbeckycampbell.com and if your interested in her books check them out here: 30 Day Thyroid Reset Plan and The 4-Phase Histamine Reset Plan: Getting to the Root of Migraines, Eczema, Vertigo, Allergies and More [48:30] www.metflexlife.com/podcast  [49:00] If you want to help grow the show please tag @rachelgregory.cns if you screenshot an episode and share or head over to itunes and leave a review! --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

Director, photographer, DJ, musician. The ever-busy Jasten King talks pandemic projects (including music videos with Jackie Beat, Mario Diaz, our friend Devin Tait and Jordan von Haslow himself), the reuniting of cult punk band Killradio (for which he is guitarist) and what 2021 holds. #ShowtimewithJordan FOLLOW on Instagram: https://lnk.to/showtime-insta  LIKE on Facebook: https://lnk.to/showtime-fb  FOLLOW on Twitter: https://lnk.to/showtime-tweet  Listen live every Monday at 11 AM PT  HOT 702.5 FM Las Vegas   Music: http://www.purple-planet.com

Greg Bishop BIO: In 1991, Greg Bishop co-founded a magazine called The Excluded Middle, which was a journal of UFOs, conspiracy research, psychedelia, and new science.Wake Up Down There!, a collection of articles from the magazine, was published in 2000 by Adventures Unlimited Press.Greg’s second book was Project Beta: The Story of Paul Bennewitz, National Security, and the Creation of a Modern UFO Myth which documented a government campaign of disinformation perpetrated against an unsuspecting U.S. citizen. Weird California, a portrait of strange and eerie history and places in the Golden State, was released in 2006.UFO Mystic with Greg Bishop and Nick RedfernFrom December 2007 to November 2011, Greg blogged for the UFO and paranormal site Ufomystic. His current book It Defies Language, is composed for the most part of entries from that blog along with older material and brand new articles written just for the collection.From 1998 to 2000, Greg hosted The Hungry Ghost, a radio show of interviews and music airing on pirate FM station KBLT in Los Angeles. Radio Misterioso has been broadcasting almost continuously since then, for many years on the internet station Killradio before moving to an independent format in mid-2016.He is licensed by the FAA to fly aerial photography drones for commercial clients and is also a certified paraglider and ultralight pilot as well as holding a private pilot’s license.

Kristen G. Roberts is a California licensed attorney. She is the Founder and Managing Attorney at Trestle Law, APC. Kristen develops and implements brand licensing and certification programs resulting in millions of dollars of revenue for her clients. Consistently recognized as one of the top Intellectual Property attorneys in her area, Kristen has received numerous awards and recognitions including SuperLawyers(r), San Diego Business Journal's 2019 Business Woman of the Year Finalist, and Best of the Bar four years in a row. Kristen's decade of expertise and knowledge relating to identifying, prioritizing, and monetizing company and personal brands makes her the go-to attorney for all businesses looking to leverage their brands into tangible revenue. Kristen has been featured in top podcasts and blogs including Balanced Bites, Modern Mamas, Harder to Kill Radio, Whole30.com, alphauniverse.com, and more. Kristen lives in San Diego, CA with her husband Nick, daughter Billie, and two rambunctious boxers, Ziggy and Zoey. Guest 1: Kristen G. Roberts Show Notes Kristen tells us about her signing days and we learn about her practice We talk some basics in the intellectual property world and get some definitions Lets get into generics and what not to do COPYRIGHT, where and where not it can apply Can you talk dollars & cents with a IP lawyer? Thoughts on how to not mis-step on social media in todays climate? Links Mentioned:  https://www.instagram.com/kristen_roberts_esq/ www.michaelbrodywaite.com www.linkedin.com/in/michaelbrodywaite www.facebook.com/michaelbrodywaite   www.twitter.com/mikebrodywaite info@michaelbrodywaite.com

In this episode, Jess sits down with Steph Gaudreau and we chat her new book, The Core 4 as well as deep dive into EVERYTHING. Literally everything. We chat change and the fear behind it, we chat mindset, feelings, and behaviors. We explore what we'd like to change about the health and wellness industry, Steph's biggest struggles, and what really lights her up. I loved getting to know more about this incredible woman and how she uses her voice for change in an industry that's rampant with misinformation. We hope you love it! Steph Gaudreau's mission is to help women create bigger, bolder, fiercer lives — by building health from the inside out. She's a Nutritional Therapy Consultant, author, strength coach, podcaster, and the creator of the former Stupid Easy Paleo. Steph has written three books. Her newest book The Core 4, is a #1 Amazon best-seller. It shares her Core 4 pillars of health (HarperOne). Her award-winning book, The Performance Paleo Cookbook: Recipes for Eating Better, Getting Stronger & Gaining the Competitive Edge (Page Street Publishing, 2015) and the best-seller The Paleo Athlete: A Beginner's Guide to Real Food for Performance (self-published, 2014). Steph has a chart-topping 2x weekly podcast, Harder to Kill Radio, where she talks all things fitness, nutrition and mindset about how to build unbreakable humans. She's also the creator of the wildly popular health program, the Core 4 Program, and the Women's Strength Summit. Steph's an accomplished strength coach (USA Weightlifting Level 1) and is the creator of fitness programs like Made Strong, Basic Barbell, and Oly Lifting Basics. She coached Olympic weightlifting at CrossFit Fortius in San Diego for 3.5 years and holds numerous CrossFit certifications. In addition, Steph's an international speaker on the subjects of nutrition and strength training, giving talks at PaleoFX, AHS, and AHS New Zealand. Steph's been recognized in the media by publications such as Outside Magazine, Triathlete and SELF, has appeared on ESPN Radio, and her blog was named by Greatist as one of its 15 Must-Read Health and Happiness blogs of 2016. She lives in San Diego with her Scottish husband Z and her cat Ellie. When she's not lifting heavy stuff, you can find her tending to her garden, standing on the dining room table to get the perfect food photo shot, getting her ass kicked at Brazilian jiu jitsu, and reading about how to be a better human. Follow along with all Steph shares on Instagram at @stephgaudreau Check out the Steph's website: https://www.stephgaudreau.com Purchase The Core 4 HERE. Thank you to our Sponsors! Shop 15% off Beekeeper's Naturals products with code: modernmamas Shop 15% off Four Sigmatic products with code: modernmamas --- Support this podcast: https://anchor.fm/the-modern-mamas-podcast/support

Some days you eat the bear, and some days the bear eats you. You know the deal. Song of the week Kill Radio by Ant the Symbol.

The next evolution of Harder to Kill Radio is here and with a brand new name. Today’s episode is all about diving into the reasons behind the change and what you can continue to expect from the Listen To Your Body Podcast. Hear Your Body Signals & Trust Yourself More Deeply There have been some major changes to my business and mindset since the start of this show, and I want to take you along on the journey with me. My goal is to continue to introduce you to expert guests and my own personal opinions so that you can reclaim your abilities to eat and move more intuitively, hear your body signals and trust yourself more deeply. Through the intersection of body, mind and soul health, true healing and an intuitive way of life are possible, and I am so happy that you are with me on this ride. I want to encourage you to develop your own intuition, align your energy with what you are truly connected to, and help you listen to your body.  What do you think of our new name and mission? Head on over to the episode page and share your thoughts with me in the comments on the episode page.    In This Episode Learn about the backstory behind the change of the title of this podcast (2:44) Why I want to focus on intuitive eating, self-compassion, and mindset (7:35) The importance of aligning our energy with what you feel connected too (8:15) Reasons why I decided to change the name to Listen To Your Body (13:20) What you can expect to learn more about with this new rebranding (15:02)   Quotes “I began to feel a growing disconnect with the name. Recently in the last few months, I have been in an incredible coaching program, I have been getting coached around things like energy and energetics. And what started to become clear to me was the podcast as its own entity and its own energy and myself as I was continuing to grow and shift and diverge into this slightly different direction, our energies weren’t matching up anymore.” (8:36) “Even though I know very instinctively and intuitively that it is the next thing for me to do, there is still always this battle.” (10:36) “Were working toward a more peaceful way of being in our bodies, whether that is incorporating intuition more, it’s moving toward intuitive eating, moving our bodies more intuitively, moving our bodies for the joy of moving our bodies, incorporating things like spiritual curiosity, what does that mean and how does it factor into our mind body and our mind-body connection, meditation, all sorts of things.” (14:51) “You’re still going to hear things that are related to food and movement and mindset, but the energy, the intention, is different, it’s shifting. And I feel so excited about it and I can’t wait to share it with you.” (20:30)   Links Order Core 4 The Book Here Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

It seems that all anyone can talk about since last week’s Super Bowl is the halftime show performed by Jennifer Lopez and Shakira. Everything from slut-shaming to diet culture has been brought up in conversation surrounding the event, and I am here today to lay down my two cents. Accepting People As Multidimensional Beings At the end of the day, there will be criticism no matter what. What truly matters is your ability to believe in yourself, think critically, and act in a way that empowers you. Instead of feeling shame surrounding what you do or do not do with your body, I want you to feel the confidence to create a space that feels right for you.  Before you place judgment on J.Lo and Shakira’s halftime show, I encourage you to get thinking and consider different angles other than your own before imposing your viewpoint on those who may be easily impressed. It is up to us to promote a culture of body acceptance without body discrimination, and that can only happen by accepting people as multidimensional beings.  Today I ask the questions necessary to help you navigate the space of having conversations with young women that empowers sexuality in a way that promotes respect from everyone, including yourself. Are you ready to join in on the discussion? Share your thoughts with us in the comments section on the episode page.    In This Episode How to acknowledge that you are more than just a body as a woman (10:50) Addressing the either-or paradigm of modesty to sluttiness in society (11:32) Why you can be an autonomous woman while still being a sexualized being (17:05) Comparing white male performance standards to that of this Superbowl (20:43) Tips for sitting with the things that make you uncomfortable before judging (27:14)   Quotes “There are all sorts of things about women and how they show up in the world and how we value women and their bodies, and the double standards that exist between different types of women and their bodies, between men and women in their bodies.” (5:55) “If they were completely covered in what is considered modest clothing, there would still be a lot, a lot, a lot, a lot of commentary about their bodies, how they showed up.” (9:29) “You can explore and express yourself through your clothes, how you actually show up in the world. But that is not the only thing that matters about you.” (15:53) “We want to teach them to have self-respect, but we also, I get the sense most people want to  let their kids be who they are.” (23:27)   Links Join The Harder To Kill Newsletter Here Join The Core 4 Facebook Club Here Nutritional Therapy Association Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s February class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

When it comes to our journey of body liberation there can be some boundaries, including the processing of emotions. Jess Demasi is a certified eating psychology coach, the founder of Wholly Healed and is passionate about helping people redefine health without diet culture. Today Jess is here to encourage you to give yourself permission to define what it is to be a woman in this life for you and only you. Create A Radical Sense Of Awareness This episode is all about unpacking some of the stigmas and privileges that we can all unknowingly carry, and taking a step back without judgment but instead with curiosity to keep asking yourself the hard questions when it comes to your relationship with your body.  Jess is on a mission to create a radical sense of awareness and help women unapologetically show up as who they are. Today is all about gaining skills to develop your own sense of liberation, whatever that may be for you, and removing judgment towards what you are feeling in a healthy way.   You are more than just your body, and it is through the separation of your identity and your body that you can deal with what is really going on internally and heal yourself from the inside out. By asking the hard questions and feeling where the healing needs to come from you can learn to care for yourself and become your own autonomous agent.  Are you ready to start on your path to liberation? Share your thoughts with us in the comments section on the episode page.   In This Episode Learn about the role of desirability privilege and desirability politics in our society (10:10) Deconstructing body autonomy and being aware of your own motivations (20:12) How to embrace your journey of liberation as an experience just for you (23:20)) Tips for living a liberated life and showing up as who you are unapologetically (26:05) Ways to use the RAIN acronym to process your emotions in a healthy way (28:42)   Quotes “Being thin and pretty as a woman should not be a pre-requisite for the value that we’re given, nor should it be a requirement for our existence.” (5:46) “Any time we have what we call the happiness destination paradox, where we imagine that our emotions, our internal world, would be different if our external world was different. That is when you have that chasm, and you are taking internal issues that should be worked on internally and you are projecting them onto your external appearance.” (15:07) “I am here to ask the questions to get you thinking, and then what you do with that is completely your responsibility.” (21:01) “All that I can ask for is a radical sense of awareness.” (22:23) “I don’t think that the world benefits from women who are living to please other people. I think that actually what we desperately need, for kindness and compassion and to solve the world’s problems, in our individual lives and in the larger aspect of the world, is women showing up in their completely whole, authentic selves.” (26:08)   Links Wholly Healed Website Follow Jess on Instagram Enroll in Steph’s Intuitive Eating Group Coaching Plan Here Emotions Wheel Nutritional Therapy Association Join The Core 4 Facebook Club Here Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s February class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Building body respect is all about coming back to our default states, without the pressure of shame or negativity. It takes an unlearning of what society has tried to tell us matters about our bodies and becoming at peace with the fact that your body is just one small piece of who you are. Your Body Is One Small Piece Of Who You Are In this episode, I share with you five of the best ways that you can start to build body respect for yourself and for those around you. Instead of indulging in the shame game, you can start to learn body acceptance and listen to your intuition on a day to day basis with these simple and effective strategies.  Your body is not the most important thing about you, despite what diet culture and society says. By getting clear on the goodness that you have intrinsically, instead of placing a premium on our own bodies and others, you can embrace gratitude for your right here and now body.  Are you ready to start building body respect and get clear on who you are besides just a body? Join us on the episode page and let us know what steps you are taking to create body respect in the comments on the episode page.   In This Episode Understanding the difference between body positivity and body neutrality (10:37) Why you need to stop body checking and measuring yourself and others (16:10) Tips for shopping for clothes in a way that fits your here and now body (20:34) The importance of constant awareness when creating positive thoughts (23:50) How to create new habits and embrace gratitude for your body moving forward (25:20)   Quotes “We can be critical of the diet culture while having compassion for people who are moving through this process on their own.” (6:48) “Soon after we enter this world, we start to lose our own abilities as an intuitive eater, but that is our default state.” (9:02) “When you are faced every day with putting on the pair of whatever clothing item is not fitting your here and now body, for a lot of people this only kicks the day off with anxiety and the not good enough-ness” (19:27) “Your worth is not in the size of your body, it’s not. And I know that that is hard for a lot of us.” (21:36) “Who are you aside from just your body? Because I bet if you asked your five closest friends who love you to pieces and would do anything for you… I bet if you asked them what they appreciate and love about you the most, they are not going to say what the size of your body is.” (29:02)   Links HTK 266: How To Listen To Your Body HTK 252: Why It’s Important To Dress For Your Here and Now Body Nutritional Therapy Association Join The Core 4 Facebook Club Here Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s January class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

A few years ago I was introduced to intention setting, and it has changed the way I view my world. Setting an intention or a theme for your year can help you focus on being less frustrated with what you can’t figure out and more grateful for what is already in your life. In this episode, I am sharing my thoughts and intentions for my own journey in 2020 with you, and providing some insight into the full circle role meditation has played in this discovery.  Embracing The Softness & Finding Strength In Vulnerability Sometimes there is strength in the softness of surrendering and letting go of what is not working for you. This episode is dedicated to embracing that softness and finding strength in vulnerability. Do you have a theme for 2020? Share it with me in the comments on the episode page!   In This Episode The importance of intention and theme when setting yourself up for success (5:35) What to do if you are struggling with feeling burned out (7:50) Learn my 2020 theme and how I came to discover it (9:47) Explore what could happen if you give into surrendering (15:40) The role of meditation in reconnecting to the Universe (19:32)   Quotes “Quite a few years back now I think I decided to start setting intentions, and I think I first learned about this from Jen Sinkler, and it just really resonated with me. For whatever reason, that is what I was needing at that time in my life.” (7:26) “Over the past few years it has become really clear to me that strength sometimes is in the letting go, strength is oftentimes in the softness and the quiet times, and strength is multifactorial and multidimensional.” (12:38) “To me, I always thought surrendering meant giving up, giving in, quitting, and sometimes it does, and that’s okay!” (15:46) “The challenge to me is openness, and that to me is part of surrender.” (21:09)   Links Get Your Core 4 Companion Journal Here Steph Gaudreau Intuitive Eating Group Coaching Waitlist Nutritional Therapy Association HTK 258: Real Talk About Burnout HTK 181: Lynn Marie Morski HTK 264: Wellness’ing So Hard Join The Core 4 Facebook Club Here Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s January class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

We are all born as intuitive eaters, but through socialization and diet culture, we often drift away from the intuition that we hold from the beginning. I want to persuade you to get back to your true nature and increase your health-promoting behaviors through intuitive eating. Prime Yourself To Pay Attention To Your Signals Diet culture will have you believe that you should stay miserable even when you are not seeing the results you desire, just because it is familiar. Today is the day for you to challenge yourself, break out of that mold, and start building the capacity to listen to your body.  Instead of glorifying weight loss, it is time to prime yourself to pay attention to your signals of hunger and fullness and start to become more connected and aware of what your body is trying to tell you. How do you work to harness your intuition and embrace intuitive eating? Share your strategies with us in the comments on the episode page.   In This Episode How to listen to your body even if you aren’t currently on speaking terms (6:40) Why sometimes not all weight loss is good or a sign of improved health (9:35) The importance of healing your relationship with food and movement (12:00) Learn the difference between intuition, intuitive eating and interoceptive awareness (14:40) Explore the connection between your physical sensations and your emotions (19:50)   Quotes “I guess you could say that intuitive eating or intuitive nutrition and movement is kind of my jam.” (2:40) “Oftentimes you get to a point in your life where you realize that dieting as we know it, dieting for the pursuit of rapid weight loss and so on and so forth, is not working for you anymore.” (8:08) “Diet culture wants to present that it is harmless, in fact, it is what you should be doing, so lets address health-promoting behaviors instead.” (10:25) “Not only are physical sensations something that you can sense, but your feelings also create a sensation in your body.” (20:14)   Links Order The Core 4 Here Nutritional Therapy Association HTK 265: Dr. Jen Hosler Steph Gaudreau Intuitive Eating Group Coaching Waitlist Join The Core 4 Facebook Club Here Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s January class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Building a business online comes with a unique set of hurdles many coaches face, especially when it comes to sharing health and wellness advice. I’m joined by Steph Gaudreau, author of The Core 4, podcast host of Harder to Kill Radio, nutritional therapist, and founder of Stupid Easy Paleo, about navigating these waters with purpose, protecting your own health, and encouraging other women to live in alignment with their best health.   ABOUT STEPH GAUDREAU Steph and I have a very similar approach when it comes to health, nutrition, and coaching. We believe in asking the right questions, guiding our clients, and encouraging them to ask themselves the hard questions. Because let’s face it, there’s a very fine line between disordered eating and eating for true, balanced health and wellness. Losing weight is often a priority amongst our clients, but it’s usually not the first or only aspect you should focus on. If you want to lose weight, do it for yourself and your health, not for whatever expectations society has put on you. And ask yourself exactly why you want to lose weight, because your answer is actually so important. There’s a certain power that comes with logging your food, calories, and macros, but it can have both positive and negative impacts on your health. For some, knowing how much they have to eat and eating to these targets is incredibly healthy and helps them make sure they’re eating enough or not overeating. Yet, for others, it’s too restrictive and controlling, and this is where disordered eating is born. When you’re eating for your health and to improve certain aspects of your health and wellness, the scale might not move, and that’s perfectly okay. There are more important aspects of your health than what you weigh, and when you’re taking steps to improve your overall health, the scale should not be the be-all and end-all. Steph and I both offer so much free health and wellness advice through our Facebook groups, YouTube channels, Instagram, Website, and more. But there does come a point where the free stuff doesn’t cut it anymore. It’s a hard decision, but what is it worth to be free of this thing that you’re struggling with or have this transformation that you’ve been unable to do yourself? Sometimes, it’s just time to invest in coaching. Are you eating for your own health and wellness or society’s standards? Why do you want to lose weight? Have you, or do you, use a food tracker? Let us know on the comments on the episode page!   Got a question you’d love to hear me answer on the show? Leave me a voice message here!   In This Episode How you can move forward with your purpose while protecting your health Where the balance between healthy and disordered eating is Why you should lose weight for yourself and your health and not society’s expectations Why you need to consider why you want to lose weight How tracking your food, calories, and macros can be both a positive and negative tool  Why the scale doesn’t have to move for you to improve your health What the value of paying for coaching or nutritional help is   Quotes “Just because somebody is licensed or has education in a particular area does not guarantee their competence. We have to develop critical thinking.” (32:48) “Whatever it is that you want to achieve, you always have to think of the energetic and the financial change. You may be able to do it yourself, but what’s it going to cost you in time?” (59:08) “Information is an important piece of this thing that you want to achieve, but it’s really the action and application where you’re going to see the most results.” (59:37) “I know it’s hard, I know you might need resources, but at some point, what is it worth to be free of this thing that you’re struggling with or have this transformation that you’ve been unable to do yourself?” (1:06:18)   Links Join the Core 4 Club - Steph’s Free Facebook Group Find Steph Gaudreau Online Follow Steph Gaudreau on Facebook | Instagram | Pinterest | Twitter | YouTube  Got a question you’d love to hear me answer on the show? Leave me a voice message here! Join the Fed and Fearless Society on Facebook Follow me on Facebook | Instagram | Twitter | Pinterest

As a woman, Dr. Jen Hosler believes you need to be doing some sort of strength or resistance training. A doctor of physical therapy as well as a personal trainer, Dr. Jen helps women navigate the intersection between their bodies and the physical and mental benefits of strength training. Providing a unique perspective as a physical therapist existing in the world of body image, fitness, and diet culture, Dr. Jen is here to tell you to stop obsessing over being perfect and start finding what works for you. Overcome The Struggle Of Not Feeling Good After years of being fed wellness information centered around the perfect body and being obsessed with fat loss, Dr. Jen said enough is enough and started creating legitimate informational resources to help others take care of themselves. Now Dr. Jen works to help you build up your capacity, overcome the struggle of not feeling good in your body, and show up for yourself no matter what.  Strength and resistance training can help you feel comfortable in your own skin, achieve optimal bone density and build strength to challenge and heal your body. If you are new to the strength training world or are wanting to get back into the driver’s seat when it comes to your routine, Dr. Jen is the role model that you need to know about. Are you ready to honor your body with strength and resistance training exercises that keep things simple and feeling good? Share your thoughts about Dr. Jen’s episode in the comments on the episode page.   In This Episode Why you should stop blaming your body and start blaming the clothes (13:05) Beginner tips for integrating yourself into strength and resistance training (20:10) Breaking down the barbell as a tool for strength training and its limitations (31:35) How to build up your capacity through stress recovery and adaptation (41:30)  Understanding that your identity is more than your fitness persona and progress (52:15)   Quotes “Picking up the barbell and seeing how strong I was was the big catalyst for me personally, changing and realizing, ‘oh, my body is more than just an ornament for other people to enjoy’.” (10:41) “Whatever age you are now, let’s get a little bit of weight on your body, let’s get those bones built up a little bit. Because when you are 80, and a little misstep happens, you are going to be so thankful that you had a little load.” (19:51) “As a physical therapist and a healthcare provider, I will preach a message that I think every woman should try to get some sort of resistance training in because it is just too important for our bodies as they age not too.” (28:03) “If you can accomplish the same goal or task or purpose that you are trying to accomplish with a barbell but you are also at the risk of feeling in pain or uncomfortable, then let’s see if there is something else that maybe is another tool that can still help you accomplish that task but not wit the same risk or not the same discomfort.” (36:43) “It doesn’t matter where you are at in your life, there are different seasons in the way things are going to be prioritized, and you always can get back to it.” (51:25)   Links Dr. Jen Hosler Website Follow Dr. Jen Hosler on Instagram | Facebook Movement Upgraded Website Order The Core 4 Here Nutritional Therapy Association Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s January class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

The new year is often accompanied by self-judgment and ‘shoulds’ that make us feel horrible about ourselves. Instead of giving in to this global collective of exhaustion around wellness and the next diet trend, I invite you to embrace the new decade without the shame, blame and guilt cycle of societal standards. Pushing Yourself To Wellness Harder Isn't Moving Your Health Ahead You don’t have to get sucked into the crappy new year marketing of becoming a better you while making yourself miserable. Its time to stop feeling overwhelmed, confused or fed up with this pattern of expectations and energy focused around how you look instead of the intention you put into things.  Pushing yourself to wellness harder is not actually moving your health ahead if it is causing stress, anxiety, and shame. It all comes down to autonomy and listening to your internal voice of motivation, and this episode is all about providing you with the skills and mindset to do that. Are you ready to stop putting pressure on Jan 1 and do things your own way? Share your mindset going into the new year with us in the comments on the episode page.    In This Episode Addressing the overwhelm surrounding wellness and high sensitivity (10:30) How to make decisions and show up for yourself anywhere on the spectrum (13:40) Why stressing out over healthy choices or wellness is making you less healthy (17:50) Strategies for dealing with society’s ‘should’s’ and other things to watch out for (18:30) Things that you can do if you are feeling the pressure of wellness’ing harder (20:14)   Quotes “We get into these comparisons where we see other people doing things or we get that Jan 1 or whatever the significant date in the year is and we think ‘okay I am going to get my ass into gear’, which again is fine if it doesn’t cause you to lose your fucking mind over it, and that’s what I see happening very often” (9:52) “I sense very strongly this collective overwhelm and stress and exhaustion about wellness and its a double-edged sword.” (12:34) “Please stop running your life and putting that pressure on yourself. If it brings you joy and you absolutely love, that’s great.” (15:18) “Food is not just macronutrients or calories to optimize. And I get that that can be helpful for some people at some times in their lives, however… stressing out about healthy changes or stressing out about wellness is doing the exact opposite of what you are trying to achieve, it is making you less well.” (18:07) “Its autonomy, choice, freedom to make decisions, that’s what it really comes down to. So are you freely choosing this or are you doing it because somebody told you its the right way to do things?” (21:30)   Links HTK 156: Sensitive HTK 206: Energy Tips for Empaths Intuitive Eating Group Coaching Waitlist Small Steps Podcast with Steph Gaudreau and Amiee Suen Join the Core 4 Facebook Club Order The Core 4 Here Nutritional Therapy Association Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

We are coming to the end of 2019, and who wouldn’t want to start the new decade pain-free and better functioning? Friend and trainer AJ Evans joins my husband Craig Zielinski and I on this special 3-way live show to provide a double dose of banter and information surrounding getting pain free in your everyday life. Bridging The Gap Between Healthcare & Wellbeing Passionate about bridging the gap between healthcare and wellbeing, AJ is here to give an insider look into his life in athletic training and sports medicine rehab and discuss our common shared passion of helping people learn how to help themselves.  Everything from the role of technology in our modern version of communication to the effects of recovering your muscles post-workout and why you need to move your toes are on the table today for this fun and information filled chat amongst friends. If you are looking to avoid the common mindfulness and introspective mistakes people make at the gym, want to become more aware of your feet or want to stop being mad at your body, this is the episode for you. What are your feelings around finding the silver lining in your pain and wearing crew socks with sandals? Share your thoughts on today’s episode in the comments on the episode page!   In This Episode Why you can’t be mad at your body if it is broken because you used it (20:37) Considerations for you to add into your daily movement routine (21:15) Specific exercises to help you avoid common mistakes and rehab your body (27:35) Addressing all things feet and the stigma surrounding wearing shoes at the gym (28:50) Learn why your high heels might be giving you bad posture and a pooch (44:10)   Quotes “People see these injuries and they are like ‘that sucks’, and its like, you decided to participate in sports outside of athletics, you are challenging your body, that is inherent to whatever you are going to do. So you almost need to relish in the fact that you did it because guess what, you are participating.” (16:36) “Everything that your body is doing is secondary to what you did to it. Don’t be mad at your body, that’s what happens when you repetitively do the same thing over and over again.” (20:33) “Go walk in the sand and see how sore your feet get. But then in the same amount of time, take your hands and start grabbing the sand and see how sore your hands aren’t. We use our hands because they are meant to be used. Our feet are meant to be tactile and move around the world but then we put them in these protective features because everybody is worried about stepping on something.” (34:52) “Use your body, enjoy that you are using your body, just because you are hurt it doesn’t mean that you are injured, keep working, love what you do, don’t wear crew socks with sandals and don’t wear shoes.” (53:03)   Links HTK 242: Allegra Stein HTK 225: Steph Gaudreau & Craig Zielinski HTK 165: Strength Training with Your Menstrual Cycle HTK 035: Craig Zielinski Order The Core 4 Here Nutritional Therapy Association Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Summer Innanen is one of the pioneers in the multi-faceted and multi-layered body image and disordered eating realm. While paying homage to the women who came before her, Summer works to highlight a woman’s ability to embrace her body however it looks.  Summer believes that your purpose if more than just your body and is here today to help you see the value outside of your body and overcome self-doubt and fear.  Truly Embrace Health At Any Size If you want to help those marginalized through weight stigma and discrimination, are looking for a friend to address the total chaos and body shame prevalent in new motherhood or are searching for a way to break free from the diet culture system, Summer is the expert for you. The self-professed ‘anti-christ of weightloss’, Summer wants you to stop your unhealthy relationship with food and start loving your body for all that it is.  All of the energy that you put towards constantly thinking about your body could be refocused into leading a more purposeful and passionate life and free up space in your mind for new thoughts and experiences. Once you embrace the fact that fat and thin are just mutual descriptors that hold no power over your ability to produce quality and substance you can truly embrace health at every size and become an advocate for treating yourself with kindness.  Are you ready to expose yourself to body diversity and stop perpetuating the idea that thinner is better? Share what you enjoyed most about Summer’s attitude in the comments on the episode page.    In This Episode Exploring the nuance of intuitive eating, body image, and diet culture (23:40) Lifting the veil on disordered eating and body image in the ‘wellness’ community (28:50) The power of changing your social media feed to include larger bodies (34:00) How to challenge your beliefs surrounding life in a bigger body (39:30) Health-promoting behaviors that can help people of any shape or body (46:20)   Quotes “It wasn’t about the food, it was about the way they felt in their body. And so really shifting my gears to focus on that has been something I am really so grateful for.” (13:42) “I really want people to know that they are more than their bodies. That we don’t need to make it about the body so much, we want it to be about what we have to say and our voices and our purpose.” (17:29) “I don’t know what is going to happen to people’s bodies. Their weight could go up, their weight could go down, it could stay the same. What we want to do is really create neutrality around those changes so they are not dictating our self-worth and how we feel about ourselves and our food choices and everything else.” (26:30) “It can be quite emotional and I think having someone helping you to process those things and see the deeper meaning and also the opportunities and the hope that can exist now that you are not a prisoner of that system.” (37:47) “Educate yourself on the link between weight and health and the success rates of diets. Because there is a lot that we can do with people’s health by taking weight out of the equation.” (43:46)   Links Summer Innanen Website The Body Image Remix Book by Summer Innanen Fearless Rebelle Radio with Summer Innanen Get the Free Body Confidence 10 Day Makeover Here You, On Fire 12 Week Group Coaching Program HTK 037: Summer Innanen Order The Core 4 Here Nutritional Therapy Association Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

If what you are doing in your life doesn’t seem to be working for you, and you want to explore some alternatives like learning how to re-become an intuitive eater, this is the episode for you. I am determined to dismiss some of the misunderstandings and misbeliefs surrounding intuitive eating and explore why it much less scary than people make it out to be. Listening To Your Body & Treating It Right This episode is not about shaming those who are involved with diet culture, but instead, it is about understanding the backlash and importance of conversation surrounding intuitive eating. Intuitive eating is not just about eating what you want when you want, it is about listening to your body and treating it right through your individualized nutrition needs.  I hope this episode takes away some of the mystique surrounding intuitive eating and empowers you to give it a chance. Our relationship with food is both simple and complex, and I truly believe that intuitive eating has the power to help you make peace with food and your body to ultimately start living in a way that honors your body and your soul.  What are your thoughts surrounding intuitive eating? Share what you are most excited about or nervous about in regard to this process in the comments on the episode page.    In This Episode Learn the difference between intuitive eating and mindful eating (7:04) Dissecting perceptions around what intuitive eating is that are not origin aligning (12:51) How to avoid the shame, blame and guilt cycle of breaking your own rules (17:50) The 10 principles of intuitive eating and how to experience it properly (21:43) Why hunger is not your enemy and how to honor your hunger (22:39)   Quotes “It is not as simple as saying ‘here is how you do intuitive eating’ and walking away from the person.” (7:44) “Hopefully we do that with health-promoting behaviors and not things that are really driving people to have negative relationships with food.” (9:44)“Intuitive eating is not just a diet of ‘eat this and don’t eat that’. It is a process, its a living, breathing application of these principles that look different for every person.” (12:41) “Intuitive eating is a living, breathing process applied to a person in their life, it is an experience, it is something that you need to practice.” (21:59)   Links Order The Core 4 Here Nutritional Therapy Association Intuitive Eating by Elyse Resch and Evelyn Tribole The Intuitive Eating Workbook Steph’s Intuitive Eating Group Coaching Waitlist Join the Core 4 Facebook Group Here Naomi Katz Instagram Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

If you have never heard of Dr. Nicole LePera, aka The Holistic Psychologist, you are in for a treat. A trained psychologist who works to help you understand your capacity to become a self-healer, Dr. Nicole is all about treating the mind, body, and soul to address specific areas of neglect while also considering the whole. Empower You To Trust Yourself Practices such as reparenting, trauma bonding and boundary settings are on the agenda today as we dig deep into misalignments and self-consciousness to find a new way to connect. Most of us know that health is not black and white, and it takes a holistic approach like that of Dr. Nicole to understand yourself in all three dimensions to heal your symptoms and stop your internal misalignment.  If you are looking to teach yourself how to react in a new way, stop your psychological and physiological symptoms or navigate boundary-setting without critiquing yourself, Dr. Nicole is the expert for you. A believer in the importance of objectivity, self-consciousness, and self-exploration, Dr. Nicole is determined to empower each human to trust themselves and what works for them.  An episode filled with real-talk and practical ways to begin to heal, Dr. Nicole is here to teach you about your body and soul to start living life as the person you want to be. Have you ever considered your challenges and symptoms to be impactful in three different dimensions? Share what you loved about Dr. Nicole’s perspective in the comments on the episode page.   In This Episode Symptoms that may be a sign of misalignment in your mind, body or soul (17:10) Learn the two big steps in which change happens and how to start (21:42) How to navigate your developing state of consciousness without self-judgment (26:20) Explore the concepts of reparenting and trauma bonding (31:05) Tips for setting boundaries around your family of origin this holiday season (39:20)   Quotes “Seeking for the underlying cause of whatever symptom it is that we are struggling within our life. Because I am of the belief that there is something deeper down.” (17:43) “Becoming conscious, becoming self-observational, watching ourselves throughout the day to identify then the areas where change would behoove us. For some of us, that is in our lifestyle, for me, I know it was.” (23:49) “Without consciousness, change, doing things differently, does not become possible.” (24:50) “As an adult, as far as I see it, while it was not our responsibility when we needed people to help us while we were children, as an adult it is now our responsibility to teach ourselves a new way.” (36:04) “The bottom line here is, when we define limits, it is for us. For us to continue to navigate these changes, continue to keep these changes as part of our life. And what it might mean is for us to start showing up differently before the others around us change.” (42:59) “Our energy and how we feel in our relationships can give us invaluable information.” (56:09)   Links The Holistic Psychologist Website The Holistic Psychologist Linktree Follow Dr. Nicole on Instagram | YouTube Join the Core 4 Facebook Club Nutritional Therapy Association Website   Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Kim Gould is the creator of Autonomy Movement, a body-positive, size-inclusive and weight neutral fitness space which is on a mission to increase access to fitness for all. A former barre instructor and licensed marriage and family therapist specializing in eating disorders and body image issues, Kim has seen first hand the overlaps between body image, disordered eating, and movement. Honor Your Body's Needs Autonomy Fitness is a space free from diet culture and exercise as punishment and combines the movement process with mental health self-care to improve your relationship with movement and your body. Kim wants you to feel good in your body, become okay with making mistakes and embrace your autonomy to do what you want when you want with your body. An amazing, impactful and necessary space, Kim is here today to address weight stigma, intuitive eating and movement and help you honor your body’s needs instead of trying to fit into our society’s obsession with wellness culture.  We live in a society where thinner is better, and Kim is determined to bust those myths and stop the false truths that you are being fed about your body. Are you ready to say goodbye to a pervasive diet culture and embrace your body at whatever stage you are at? Share what you find refreshing about Autonomy and Kim’s mission in the comment on the episode page.   In This Episode Understanding how diet culture influences you and your mental health (10:15) Highlighting subtle ways that diet culture shows up in the wellness world (27:24) Learn why the language you use around your body and diet is so impactful (28:50) Addressing the rampant privilege and marginalization in the wellness space (32:15) Ways that you can improve your relationship with movement and food (43:45) How to become okay with being at your set point instead of altering yourself (49:10)   Quotes “The word that originally stood out to me as one of my favorite therapy words, like how do I develop my sense of self as a person and a professional, is what guided me to open Austin’s first size-inclusive body-positive fitness studio.” (13:43) “If I were just any old gym, and I didn’t know what I knew about how destructive yo-yo dieting and compulsive exercising is to the body, it would be really great to just sort of blast everywhere I went. But with Autonomy what I think is really hard and really important is that every time I am marketing Autonomy I am having to clearly explain our values.” (24:10)  “There is still another way to be living that is infinitely more compassionate. How much more does your world open up and expand when you give yourself permission to eat and more and exist in a way that actually is really intuitive to the body?” (37:32) “There is nobody that is better than the next. Our bodies are the least interesting thing about us, especially because they are so dynamic, they are always going to keep changing.” (42:55)  “I believe in body diversity 110%... and there is no such thing as a body that has more worth than another.” (48:00)   Links Autonomy Movement Follow Kim on Instagram  Follow Autonomy Movement on Instagram | Facebook Leave Steph a Voice Message Here Join the Core 4 Facebook Club Nutritional Therapy Association Website   Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Today on Harder To Kill Radio I am sharing a major announcement and letting you in on a personal issue that I hope will help those of you who are also struggling with burnout. While it has become more and more common in our society for us to feel exhausted and burnt out, it is not normal, and this universal concept needs to be addressed. Struggling With Burnout If you feel as though you are struggling with a lack of creativity, motivation or mental health, burnout could be the culprit. By setting boundaries, focusing on self-care and being open with what you are dealing with, we can destigmatize and de-normalize burnout for the masses. A lot of us are struggling with burnout while pretending we have it all together. If you are wrestling with burning out because you are trying to do all of the things, this is the episode you need to listen too. How do you protect yourself from getting burnt out? Share your self-care strategies with us in the comments on the episode page.   On Today's Episode The importance of setting boundaries when it comes to your mental health (11:50) Why entrepreneurs need to stop pretending they have it all together (14:30) Signs that you need to take your foot off the gas for a little bit (17:50) The necessity of self-care when it comes to  treating burnout (18:45) Ways that you can practice challenging yourself to say no (20:30)   Quotes “Although it is common, it is not normal to feel this way.” (1:48) “Entrepreneurs, we need to stop fucking pretending that we have it all figured out and that we are not struggling with this stuff.” (14:39) “These things are not revolutionary, but when we practice them we already set ourselves up for a lot of what goes into self-care. Because when we don’t feel good in our body, it is really hard to make a change in these other areas. (23:35) “It’s okay to not be okay, it is important to ask for help, we cannot do this alone.” (26:26)   Resources Mentioned In This Show Order The Core 4 Book Here Nutritional Therapy Association  Follow Steph on Instagram Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support! Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Rachel Dash-Dougherty, better known as The Grounded Therapist, works with clients who struggle with disordered eating, perfectionism, and control when it comes to our food and our bodies. Today Rachel is here to address some of the myths and stigmas around mental health, help you understand where you are on the spectrum of how you relate to food and provide tips and guidelines to help you get a better foothold on life and your mental health. Gaining Awareness And Peace Whether you are working with a professional or trying to do this on your own, understanding how you interact with food and movement is the key to gaining awareness and peace. Instead of buying into diet culture, Rachel is here to help you work on your thoughts first, set boundaries and get a grip on your irrational thoughts.  Seeking help and changing the way you relate to food, diet, and movement is a brave thing, and with help of counselors like Rachel, you can tackle disordered eating, assert boundaries and look at your language around food to let go of perfectionism and control. Instead of beating yourself up, Rachel wants to help you be kind to yourself and shake those hilarious irrational thoughts out of your head for good. Do you feel as though you display some of the indicators that your relationship with self-worth, body image, and food needs a second look? Share how you are working to be kinder to yourself in the comments on the episode page.   In This Episode Addressing the stigma of medication and the shame around getting help (9:35) How to get yourself out of the self-generated pervasive perfectionism loop (15:00) Tips for nudging yourself towards the edge when the fear is overwhelming (22:20) Exploring disordered eating and how it relates to issues of control (34:10) Learn how EMDR can help you process your stuck and irrational beliefs (42:25)   Quotes “I put people back together so that they can go back out into the world and function.” (11:22) “The gray, which is my zone, that is where therapy happens is in the gray. You cant trap yourself like that because the world is not that simple of either its this or its this when there is so much in between.” (19:12) “You can think all day long, you can think horrible, violent scary thoughts. You can think wonderful rainbow unicorn fluffy thoughts, but none of them have any value or meaning unless you assign it to them.” (26:42) “It’s not giving up, it’s taking out a layer of suffering when you are already in pain.” (32:28) “That stuff is that person’s stuff, it is not your stuff. So if they are lost in their own disordered eating, if they are lost in their weight loss challenges or whatever is going on for them, that does not mean you have to take it on, you don’t have to believe the same thing other people believe.” (46:03) “You will get there faster, you will be less exhausted, you will accomplish that goal and you will enjoy the fruits of all that work you did because you were kind to yourself that whole time.” (55:08)   Links The Grounded Therapist Follow Rachel on Instagram Leave Steph a Voice Message Here Get the Made Strong + Core 4 Book Bundle Here Nutritional Therapy Association Website   Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Take a minute to ask yourself, would you still be doing what you are doing right now even if it meant you do not get the handsome payoff, arrival or ‘I’ve made it’ moment that you’ve been hoping for? The key to finding happiness and contentment in your life right now is to be grateful for right now, even when things get difficult. Stop Putting False Promise On A Pedestal The promise of false arrival is something that everyone struggles with, and if you find yourself in the mindset of ‘I will be happy when I achieve this thing’, you need to take a look at your goals to figure out how to hold your process in tension with the outcome.  Everything that we want to achieve has a cost, be it energetically, monetarily or relationally, and it is only by keeping the cost of those goals in mind that you can become okay with holding things in tension. By finding and expressing gratitude for what you have in the present, noticing and changing your language around what you are doing and stepping back and navigating your hopeful outcomes, you can stop putting the false promise of arrival on a pedestal.  Who do you think would benefit from the questions asked in this episode? Tag them in the comments and share your story with us in the comments on the episode page!   On Today's Episode Understanding the problem with setting goals and the cost of achieving them (14:00) Ways to achieve a healthy tension between the process and the outcome (15:30) How to stay grateful for what is going on in the present moment (18:30) What to do when you realize your process is not working for you (24:40) The importance of changing your language around what you are doing (26:20)   Quotes “I think sometimes there is this idea that we will find that thing, that feeling, that state when we get that thing. And often this causes problems for a bunch of reasons.” (13:32) “We can hold these things in tension so that it is not ‘either this or either that’, but how can we see the nuance.” (16:11) “Here is the one thing I know: change is inevitable. Meaning, we might achieve the thing, we might arrive, we might have finally made it, how long is that going to last? I don’t know. It might last forever, it likely may not.” (18:55) “Can we hold the process in tension with the outcome? I think so, if we are doing it in a healthy way. And only we get to assess that, is it worth what it’s costing us? And that’s really really important.” (25:44) “Ultimately, find things to feel content, grateful, happy, joyful about now, even when it is hard, even when things may not be going your way, there is always a lesson in there too.” (29:20)   Resources Mentioned In This Show Leave Steph a Voice Message Here Order The Core 4 Book Here Nutritional Therapy Association  HTK 254: 6 Tips for Navigating the Holiday Food Scene Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support! Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Laura Ligos, AKA The Sassy Dietitian, loves to dissect what we see on Instagram and shed light on truths surrounding fitness and nutrition. An advocate for the nutrition profession, understanding how food fuels the body and how you can make it fun, Laura is here to debunk everything from macros and fat consumption to how to get a handle on holiday eating. Focus More On What Makes Your Body Feel Good Giving yourself grace in regards to food is just as important as anything else, and it is only by becoming okay with the mess and mistakes that you can learn from them and figure out what works best for your unique body. Learn all about the dangers of pre-workout, things to pay attention too when looking at your health, and why you should focus more on what makes your body feel good than what the internet tells you should feel good. An important voice bringing a dose of reality, Laura is helping her clients make the choices aligned for them and ultimately works to help people feel good at the end of the day. If you want to learn how to live your life without restriction while still feeling empowered enough to choose what is working for you, this is an episode you do not want to miss. Are you ready to pick yourself up and keep going with your health goals instead of getting sucked into the spiral of negativity? Share what you loved most about Laura’s no BS attitude in the comments on the episode page.   In This Episode How to get over the hump and start having fun in the kitchen (12:57) Understand the long term effects of overtraining and over supplementing (19:20) The truth about macro’s and why you should question your macro coach (30:42) Ways to use tracking as a tool in your nutrition toolbox without overdoing it (45:15) The importance of planning your meals and movement throughout the holidays (55:21)   Quotes “Now you get to go experience the process of getting messy in the kitchen and learning new techniques with one another and actually realizing that food can be fun and enjoyable, it doesn’t have to be this chore or this negative either I’m eating healthy or I am not eating healthy foods.” (12:03) “You have to do what works for you and look at your plate because everyone is different.” (17:25) “If you want to live your healthiest, happiest life for the longest time possible, you don’t want to be mimicking these elite athletes.” (27:30) “Think about yourself at 80 or 90 years old, would you still want to be tracking macros? And when I say that people laugh and I am like, ‘exactly’. This is not a long term approach, this is not something you want to be tied down to forever.” (35:51) “I can make my own decisions when I go to these events and I can come out on the other side happy, healthy and feeling really good about myself while not affecting my health in a negative way.” (51:57)  “You don’t always have control over the situation, you may have to go to a party where you don’t even get to bring food, but in the situations that you do, make it fun and make it food that you feel good about.” (58:34)   Links The Sassy Dietitian Website Follow The Sassy Dietitian on Instagram Leave Steph a Voice Message Here Get the Made Strong + Core 4 Book Bundle Here Nutritional Therapy Association Website   Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

The holidays are here regardless if we want them to be or not, and with that comes stress around what to eat, how to control your cravings and ultimately ‘white-knuckling’ your way through a time of year when you should be enjoying yourself. Embrace The Holidays Without Losing Your Sh*T You don’t have to be on the defensive or walk on eggshells during this time of year. With a few mindset and intuitive eating strategies, you can embrace the holidays without losing your shit when it comes to food.  When you are able to practice setting boundaries, find the overlap between sustainable nutrition and intuitive eating and embrace the fact that you do not need to earn or burn your food, you can create a healthier relationship with food and everything that comes with this time of year. Whatever stresses you have during the holidays, food shouldn’t have to be one of them. Stop approaching the holidays as a chore and expand your viewpoint around intuitive eating during the holidays with this episode. How do you manage your relationship with food during the holiday season? Share your approach with us in the comments on the episode page.   On Today's Episode The two typical archetypes of those extra activated during this time of year (5:40) Six things you can do to make it through the holidays without losing your shit over food (10:11) Why you should watch out for the dieting throughout the day mentality (12:25) How to slow down and pay attention to your experience with food (21:04) Understanding the role of basic self-care when avoiding food triggers and stressors (23:04)   Quotes “Today I want to offer this to you as we approach this time of year so that you could perhaps expand your own view of the world and get some transformation in this area if you have really been struggling with the idea of food and the holidays.” (2:27) “Finding the overlap between the world of sustainable nutrition/nutritional therapy and intuitive eating is messy and it’s hard and it’s confronting and it’s challenging but it is very, very worth it.” (9:20) “Exercise has so many other amazing benefits, controlling weight is not one of them.” (16:37) “We don’t need to abandon all of the things we normally do because there might happen to be fun foods laying around or fun foods in greater abundance. Come back to what you know.” (24:40)   Resources Mentioned In This Show Join the Core 4 Club on Facebook Order The Core 4 Book Here Nutritional Therapy Association    Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support! Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Are you looking to break into the business of fitness but are unsure how to establish yourself as a trainer or coach? Annie Miller is a fitness and business expert who helps women break into the boys club of fitness and start thriving careers in this exciting space. Why Quick Fixes Never Work If you are looking for clarity on your online fitness business, want a realistic breakdown of financial and social media goals when starting a new online business or just want to hear some stories about wild travel adventures this is the episode you need to listen too.  Annie dives into imposter syndrome, how to serve the client instead of just yourself and ways to present yourself on Instagram so that you are established as a professional, and so much more. Providing nuggets of gold on how to get popular on social media, why you shouldn’t give things away for free right away and why quick fixes never work in business or in fitness, Annie is the girl for you.  Have you ever considered starting an online fitness business? Share which of Annie’s tips you found the most useful or surprising in the comments on the episode page.   In This Episode How to break into the online fitness community with established authority (19:10) Ways to set yourself apart from other fitspo’s by finding your own expertise (21:40) Addressing the problem of ‘quick fixes’ when it comes to fitness business (37:15) How to become more realistic with your business goals as a new entrepreneur (38:20) Ideas and practical tools to help you get started on your fitness business (47:10)   Quotes “You know enough for who you are helping and that is what we are about here, that is why we are here.” (13:46) “You need to give people something that will give them results right now, and then they will keep coming back because they want more results.” (24:53) “Your business needs to sit well with you, you need to do whatever type of coaching that you want to do.” (32:57) “You’re going to be motivated to work out 20% of the time. That’s why they call it the grind. Just get your ass to the gym and do the work.” (41:54) “I do think that it’s your level of clarity and communication and consistency that kind of dictates how long it is going to take someone to throw their credit card at you.” (50:06)   Links 3 Business Beliefs I Had When Starting out & Disagree with Now - Annie Miller Podcast Episode Annie Miller Website Follow Annie on Instagram The Fitspro Podcast with Annie Miller Leave Steph a Voice Message Here Get the Made Strong + Core 4 Book Bundle Here Nutritional Therapy Association Website   Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Do you have clothes that you keep in the back of your closet, hoping one day you will be able to fit into them again? Wearing clothes that fit your here and now body, not the one you used to have or hope to have, is not only important for your own self-care but it can impact how you intuitively eat and your own self-worth. Are You Ready To Be Kinder To Yourself? It is really important to wear clothes that fit your here and now and that feels good for you despite the number that you see on the scale. Your body changes with you when you go through different phases throughout your life, and picking clothes that fit your body here and now is key to a positive relationship with food and yourself. When you force yourself to wear clothes that are too small you can restrict your breathing, increase your stress and anxiety levels and make yourself feel guilty for where you are now. Motivating yourself negatively is not sustainable and it is not kind to yourself, and it is time to get rid of those clothes so that you can start making long term progress.  Are you ready to be kinder to yourself and get rid of those clothes that do not fit you anymore? Share how you have overcome your closet anxiety in the comments on the episode page.   On Today's Episode Why its time to let go of clothing that does not fit your here and now body (7:25) Addressing the pressure that new parents are under to ‘get their body back’ (13:04) Exploring the impact clothing can have on your physiology and psyche (13:50) How to stop forcing yourself to use clothing to ‘motivate’ yourself (18:15) Suggestions for what you can to start clearing our your closet and let go (22:43) Tips for accepting your here and now body and how clothes feel on your body (26:35)   Quotes “There is an aspect of intuitive eating that has to do with respecting your body, respecting your here and now body.” (9:11) “I see so many people holding onto clothes and trying to fit into clothes that don’t fit them or keeping the clothes around as ‘motivation’.” (13:37) “To feel everyday that we are forcing ourselves to put on clothes that don’t fit because we spent a lot of money on them or we should have lost the weight by now or we shouldn’t be this size and it will motivate us to change, my argument here is that that is not doing us any favors.” (15:15) “This is not kindness, and we do not need to be mean to ourselves in order to get ourselves to make a change.” (17:54) “You deserve to feel comfortable in your here and now body and the clothes that you are going to wear such that it is not causing you physical discomfort or mental discomfort.” (23:16)   Resources Mentioned In This Show Cellulite Confidence Episode #108 Instagram Post Discussed Leave Steph a Voice Message Here Made Strong + Core 4 Book Bundle Nutritional Therapy Association  Steph Gaudreau Intuitive Eating Group Coaching Intuitive Eating by Evelyn Tribole and Elyse Resch Join the Core 4 Club on Facebook Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support! Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Despite what you may have been told, intelligence does not come from how much you know or how many books you have read. True emotional intelligence is something that comes from a willingness to learn and the desire to look within ourselves, which is something Josh Trent is incredibly passionate about. The Power Of 6 Deep Breaths The host of Wellness Force Radio and dear friend, Josh has undergone a transformation since we last had him on the show and is diving into the courage it takes to rebrand and the incredible healing power of breathwork on this episode. Josh has realized that you can’t force wellness and has become an advocate for the energetic and spiritual components of intelligence to find true happiness and inner healing. Breathwork is free and can take as little as 30 seconds to alter your mindset and help you find an answer to feeling better. Whether you attach to the spirituality side of things or just get the benefits of stress reduction, Josh believes that breathwork is the key to providing a safe space for your nervous system to begin to heal.  Instead of living someone else’s dream, Josh is here to inspire you to look within yourself through the three concepts of breathwork to live a sustainable life and find the answers and peace you have been searching for.  Being honest with yourself and the people that you care about is what Josh is all about, and he is here to give you a glimmer of hope as you wade through the muck. How does breathwork play into your ability to handle stress and develop your own emotional intelligence? Share your strategies with us in the comments on the episode page.   In This Episode The power of taking six deep breaths to cope with uncertainty (22:20) The difference between the emotional contagion and collective consciousness (30:15) How to get your body out of panic state and into a calm state through breathwork (39:05) Embracing your ability to break the karmic chain and give unconditional love (45:03) Progressive and tactical things you can do to use breath to relieve stress (47:10)   Quotes “Technology isn’t going to save us, it is not going to save the world. We can use it mindfully, we can help each other by using technology, but it became this gut-check moment where I was like, God I cannot speak about something that doesn’t feel true anymore.” (13:34) “If we are approaching a new threshold in career growth or a relationship and there is uncertainty there, it’s our ability to go through the uncertainty without doing the coping strategy that we know somewhere deep down in our heart isn’t good for us.” (22:01) “When we go to altered states, things come up that we are not aware of. I had always been aware of the safety piece of my life, but that was a turning point.” (35:49) “Really what it is is training your nervous system to be safe and to manage stress better through you cycling your own breathing.” (38:27) “Whatever we believe, we get to check in on how it makes us feel. And if this is all just a big video game, then let’s just believe things that make us feel good.” (56:08)   Links Wellness Force Free Morning 21 System Wellness Force Radio Wellness Force Website HTK 030: Josh Trent Leave Steph a Voice Message Here Get the Made Strong + Core 4 Book Bundle Here Nutritional Therapy Association Website   Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

If you are someone who worries about taking time off from working out when you get sick because you think you will retract your progress or gain the weight back, I am here to deconstruct your way of thinking that has been perpetuated by the diet and weight-loss culture. Healthy Alternatives To Implement When you are sick, taking time off for your body is necessary so that it can heal and also so that you do not spread your germs to others. If getting no movement does not sound like an option for you, listen to this episode to learn healthy alternatives to implement when you want to want to move but shouldn’t be going to the gym. It is your job to provide your body with the resources that it needs to heal while being kind on yourself. Taking time off does not mean you will lose what you have built, and it is important to come up with alternative stress reduction practices to help you not go crazy when your body needs some time to recuperate.  How do you satisfy your need for movement when you are feeling sick? Share your tips with us in the comments on the episode page.    On Today's Episode Why bringing your sickness into a closed air environment is disrespectful (8:54) What to do if you are someone who is chronically sick (9:40) The impact of your gut health and stress levels on your immune system (9:51) Questioning your beliefs around taking time off from movement (18:15) How to stop looking at movement as a pass or fail activity (20:41)   Quotes “If I am at jiujitsu and heave forbid someone starts coughing on me while we’re rolling, that’s just fucking disrespectful.” (8:35) “The general rule of thumb on this is that, if in doubt, stay home.” (9:28) “If for some reason you cannot physically exercise or move to the capacity in which you are accustomed and you like for whatever reason, you are sick, you are injured, your schedule changes, life happens, blah blah, you need something else.” (12:45) “If you are sick and you need to move because you feel like you are going to lose your fucking mind, try to do it in an open place where you are not going to be in a confined space and really spreading your germs that easily.” (14:46) “We haven’t failed if we are taking the time we need to get better.” (21:19)   Resources Mentioned In This Show HTK 224: Tips for Dealing with Injury HTK 246: How to Know if its Cravings or Hunger Leave Steph a Voice Message Here Made Strong + Core 4 Book Bundle Nutritional Therapy Association  Check this Episode Out on YouTube Sound Meditation with Michelle Burc Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support! Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Today we are diving into the weird, wonderful and wacky world of the microbiome with microbiome expert and microbiology researcher Kiran Krishnan. Kiran has always been interested in treating the body, and as soon as he started participating in microbiology he was hooked. Feeling Better Through Gut Health It may blow your mind to know that when it comes down to a cellular level, there are more microbes in and on our body than there are human cells. Essentially, our bodies are walking rainforests consisting of a complex microbiology environment, which is why we need to pay such close attention to our gut functioning to achieve optimal results. It is scientifically proven that the way the brain functions, in addition to your hormones, chronic illness, mood, skin conditions, and longevity are directly connected to the gut. When you are able to understand how to feel better through gut health, you can give the different structures inside your digestive tract the love and nutrients they need to produce healthy bacteria and a happy environment. Through the use of health and home products that facilitate in the production of healthy microbes, feeding your gut the right amount of diverse foods and understanding the difference between good and bad microbes, you can improve your brain function, relieve anxiety and depression, regulate your digestion, help support your internal ecology and so much more. If you want to learn the importance of good gut bacteria, the roles of the multitude of different types of bacteria within your microbiome, and how to create a healthy environment to help your body function properly, Kiran is the expert for you.  What do you do to support your gut microbiome and support your own unique and diverse microbe ecology? Share your favorite part of today’s episode in the comments on the episode page.   On Today's Episode Learn why the gut is so important and the different ecosystems within it (15:05) Exploring the innate relationship between brain functioning and the gut (40:55) Understanding the direct connection between acne and the gut microbiome (49:45) Proactive ways to help improve your gut microbiome and your ecological platform (52:26) Simple lifestyle changes and therapeutic ways you can clean up your environment (53:31) Why hugging can decrease your stress hormones and improve your microbiome (1:06:24)   Quotes “We are far more bacteria than we are human when you look at the cell count of the organism that we call the Homosapien human.” (17:09) “Everything about this process of eating, digesting and assimilating that turkey sandwich is controlled by microbes in your system, and there are very different microbes in different parts of the digestive tract that have control of certain conditions.” (37:48) “Although we are using the digestion and assimilation of food as an example, this same dysfunction in your bacterial population can also lead to dysfunctions in hormone production.” (38:52)  “It is fascinating when you think the control that microbes have on our brain and our outcome.” (45:18)  “Just make one or two choices, and I promise you those will have compounding effects throughout your years that you will be grateful for down the road.” (1:07:50)   Resources Mentioned In This Show Microbiome Labs Website MegaSporeBiotic Leave Steph a Voice Message Here Get the Made Strong + Core 4 Book Bundle Here Nutritional Therapy Association Website Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Radio actor John Gibson (of Casey, Crime Photographer; Terry and the Pirates) seen here (far left) with Dick Bertel and Ed Corcoran, was a guest of the pair for their WTIC Golden Age of Radio Program in September of 1970 (full episode here https://www.goldenage-wtic.org/gaor-06.html). During the course of their interview he told a story of when he sensed during a moment in the late 1940s, that television would displace radio. This early realization helped John get a head start on breaking into television after World War II.

Most of us are aware of the harmful light that is being emitted from our phones, but did you know that it could be impacting your ability to get to sleep and stay asleep for longer? Gain More Meaningful Sleep If you are looking at your phone before you go to sleep or as soon as you wake up, blue light blocking techniques and products can make a huge difference in your ability to gain more meaningful sleep. There are so many simple and easy ways that you can start improving your sleep instantly, and blocking out blue light is one of them. Today I dive into some sleep hygiene tips that you can do effortlessly to improve your quality of sleep, reduce headaches and ultimately feel better every day.  Do the effects of blue light play a role in how you interact with your devices? Share your blue light blocking techniques with us in the comments on the episode page.   On Today's Episode One of the easiest things you can do to improve your sleep tonight (11:44) Breaking down the problem of blue light and why you should be avoiding it (13:40) How blue light can interfere with your brains signals and regulation (15:45) Easy things that you can do to block the blue light and make your sleep better (17:05) Which blue light glasses you should use to get the best results (18:47)   Quotes “We have so much stress in our lives as it is, and the shoulding, ‘we should do this, we should do that, I need to this, I need to do that’. Maybe if we started asking ourselves what we want to do, what we feel compelled to do, what we like to do, then we would not be so hard on ourselves.” (10:18) “If getting more sleep has been a challenge for you for lots of different reasons, do the sleep hygiene stuff, because some of it is one and done.” (13:19) “The light that we get from the sun, that white light on that visible spectrum, that light has a huge component of the blue wavelength. And the blue wavelength of that light tells our brains to be alert and awake.” (14:57) “Let's try and manufacture perhaps a more natural cycle of light or a more natural flow of light throughout the day given that we are living in a digital world.” (18:27) “If you are really looking for an easy way to make a difference, start to wear amber glasses.” (21:29)   Resources Mentioned In This Show Made Strong Strength Program  Leave Steph a Voicemail Message Here Gunnar Blue Light Blocking Glasses (Amazon) Uvex Skyper Blue Light Blocking Glasses (Amazon) True Dark Blue Light Blocking Glasses  Nutritional Therapy Association Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support! Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Tim Desmond is a scholar of professional psychology rooted in self-compassion and is passionate about making a difference and providing emotional support available to people worldwide. Facing Life With More Humanity An episode you will want to listen to again and again, Tim is here to help us empaths find ways to deal with what is happening in the world right now. If you feel as though you struggle to live in this challenging modern society and process what happens on a daily basis without letting the weight of the world crush you, Tim is the guru you need to quiet your mind and accept your bodily reactions.  The need to constantly seek approval, dismiss your anger or always think about what could make something better is something that many people deal with, but it doesn't have to be this way. Understanding your capacity to be present with suffering and embrace your emotions in a compassionate way is the key to facing life with more humanity.  By giving your anger your full attention you can become your anger’s ally and understand how to be in harmony with your inner reactions. With Tim’s guidance, you can recognize your pain, bring compassion to yourself and stop getting stuck in your habitual habits to focus on the things in life that are going to push you forward.  Instead of losing sleep over assholes or issues that you are powerless against, learn how to stay more present and in turn, more human. How does Tim’s approach to self-compassion make you feel about dealing with the monumental issues found in the world today? Share with us in the comments on the episode page.   On Today's Episode How to be present with pain without being overwhelmed by it (20:20) Tools to face your distress triggers with capacity, tolerance, and acceptance (29:55) Ways to avoid overwhelm by understanding your capacity for pain (33:20) Developing your ability to be open to all aspects of life despite the assholes (38:42) The difference between allowing yourself to be mad and ruminating on a story (41:50) The importance of emotional support accessibility around the world (47:30)   Quotes “The need that we are seeking when we seek approval is to have a moment of feeling like I am okay like there is nothing wrong with me like I am loveable.” (12:43) “There's really no word in the English language for our capacity to be present with suffering in sort of a beneficial or compassionate way because we all have a limited capacity for that.” (21:38) “Your only job right now is developing your capacity to tolerate some discomfort in your body.” (28:11) “If you are able to be present with suffering, aversion, pain, whatever it is. If you are able to be present with it in a way that is open and compassionate, the result if the transformation that we just saw.” (34:35) “What it all comes back to is being able to recognize the pain in me, my own reactivity, to allow my reaction, to bring care and compassion to myself, and then there will be a lot more options for me in terms of dealing with that person.” (41:05)   Resources Mentioned In This Show How To Stay Human in A Fucked Up World by Tim Desmond Tim Desmond Website Self Compassion in Psychotherapy by Tim Desmond Follow Tim on Facebook | Twitter Order The Core Four Here Nutritional Therapy Association Website Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

In today's podcast Mason chats to Steph Gaudreau. Steph is a Nutritional Therapy Consultant, author, strength coach, blogger and podcast show host. Steph believes women have the right to be strong and take up space because the world needs their voices now more than ever, and we would have to agree! Steph and Mason discuss: Steph's Core 4 principals for health and happiness. Dogma in the areas of health and fitness. Embracing your bio individuality. Nutrition and food preparation. The importance of moving with intention. Aligning your activity with your life. Self worth, value and non attachment.   Who is Steph Gaudreau?  Steph Gaudreau’s is a Nutritional Therapy Consultant, author, strength coach, podcaster, and the creator of the former Stupid Easy Paleo. Steph's mission is to help women create bigger, bolder and fiercer lives by building health from the inside out. Steph has written three books. Her newest book The Core 4, is a #1 Amazon best-seller. Steph is the host of her own chart topping podcast; Harder to Kill Radio, here she talks all things fitness, nutrition and mindset about how to build unbreakable humans.   Resources: Steph's Website Steph's Podcast Steph's Facebook Steph's Instagram Steph's YouTube Steph's Twitter Steph's Book: The Core 4  Q: How Can I Support The SuperFeast Podcast?   A: Tell all your friends and family and share online! We’d also love it if you could subscribe and review this podcast on iTunes. Or  check us out on Stitcher :)! Plus  we're on Spotify! We got you covered on all bases ;P   Check Out The Transcript Here:   Mason Taylor:  Good day everybody. I've got Steph Gaudreau here with me. All right, Steph, I'm just go in and do my little brief introduction of you. Steph you [authored] a newly published book, The Core 4, which I got the opportunity to have a quick squeeze at when we were at Revitalizing in Arizona a couple of months ago. Steph believes women have the right to feel strong and take up space. Steph's a nutritional therapist consult, USA weight lifting strength coach, podcaster, which I really like your podcast, Harder to Kill, and blogger. Your blog's epic. We'll put the links to blogs in the show notes, basically leading a large community of women that are embracing their bodies and owning their innate power. You're a best selling author already, which is going to be awesome to talk about. You're an international speaker. You've been featured in SEKF, Outside, Elle and Greatest. Now, your favorite things, cold brewed [cats] and Liz Lemon. Tell me, what is it about Liz Lemon from 30 Rock that you love the most?   Steph Gaudreau:  I just love how irreverent she is and she's just perfectly awkward which is me. I relate to Liz Lemon so much.   Mason Taylor:  You know what one of my favorite memories of a show ever is watching Liz Lemon in that Muppet episode where she walks around like a Muppet. It's one of my favorite things ever.   Steph Gaudreau:  Oh my gosh, yeah. I just love her. I just love her so much.   Mason Taylor:  Hey, so tell me, where are you in the world? What's going on?   Steph Gaudreau:  I am in lovely San Diego, California. Not much is happening. It's been kind of quiet this week. It's only Monday but it's been pretty low key. I've been in post-book launch recovery mode, I would say, hermiting up a little bit more so than usually. Yeah, just getting out there and doing work as I always do and talking to people.   Mason Taylor:  You were saying it was about 2015 when you really started working on this book.   Steph Gaudreau:  Yeah. The book is based on a program that I created in early 2015. At the time it was called, Healthy, Happy, Harder to Kill. Over the years, it's morphed into the Core 4 program. It's crazy, over 1,000 people have done the program and just had really amazing transformations in their lives and then a year and a half or so ago started working on the book. It took about 17 or 18 months to bring it to the final result that you see today.   Mason Taylor:  Tell me about it. Core 4 is in the evolution of it. You've had Harder to Kill as the name of your podcast and of the program. Is there a reason that it's evolved beyond that name? Has there been an inner morphology for yourself in that time?   Steph Gaudreau:  For sure. I've been blogging on what I would call the iteration of my website that exists today, and even that's changed over the nine years, eight years but I've been blogging for about 10 years. As often does, when you're out there in the world synthesizing your thoughts and sharing things with people and learning, you change and things change. It's interesting to me because we always expect other people to change so quickly, relationships in the world. We're like, "Why aren't people changing?" Then when we think of ourselves, we're like, "Oh my God, but I'm changing." It's almost like a bad thing.   Steph Gaudreau:  It's definitely changed over time. The name of the program initially came from a nutrition seminar that I was doing in San Diego at a gym. I was talking to everyday people. I think in that gym setting, there was a tendency for people to think that they have to act like the elite level athletes that they see on TV and be really hard on themselves and push themselves really, really hard. I said something to them like, "You know, I think you guys here just want to be healthy and happy and harder to kill." Everybody reacted and laughed and elbowed each other. It was a funny moment.   Steph Gaudreau:  Initially, that phrase was in my brain from Mark Rippetoe who's a strength coach here in the States who has a quote that's something like, "Strong people are more useful in general and harder to kill," or something like that, just stuck as a way to talk about being resilient and strong. That became the name of the podcast.   Steph Gaudreau:  Over time, things have really changed. I really wanted a name for the book and the program eventually that summed up the holistic nature of that and the fact that it's not the only thing. These aren't the only four things that matter when we're trying to work on health and wellness and resilience and our mental health and our physical health. They're just four really important things but not the only four things. That's why I called them the Core 4. I anticipate that soon the podcasting will be changing as well. I just don't know what to. I think it's time to shed that skin yet again and continue to evolve and change.   Mason Taylor:  I only got to hang out with you for those couple of days. We got to spend a good amount of time together. I had a good chat with you on your podcast, but I'm interested in this morphology especially when you've got a large following. With that Harder to Kill, I love the name by the way, but I really can appreciate where you explored a particular area of your work, and especially with Harder to Kill, did that bring your focus really heavily onto the movement, the strength, diet ... I don't know if I'm missing anything else in terms of maybe mindset.   Steph Gaudreau:  Yeah. I think when you look out in the world, when you see the things that people are really passionate talking about and they're really sharing, it oftentimes mirrors their own experience, what they're going through, what's really prevalent for them in their life, what their values are. I think if you look back at 2013, '14, '15 Steph, I was strength training way more than I am now. I was really competing, training, really, really hard, building physical strength, certainly important. It still is important to me but maybe not so much in that type of intensity.   Steph Gaudreau:  Over time, I have drifted toward ... and it's become this really interesting evolution for me of really leaning into my own ... I don't know what you would call it. Some people might call it witchy. Some people might call it green. Some people might call it just very nature-loving. I've really come back around to a lot of the things that were really important to me as a kid and I was really interested in.   Steph Gaudreau:  My grandfather was really a hugely influential figure for me. I'm sure in a lot of ways I idolized him and put him on a pedestal. He was really like my father figure, but he died when I was eight. I feel like I lost a parent when I was so young. He really instilled in me this interest in nature and living things. It was something I was so interested in. When I went to high school and then eventually college, you do what most people do, when you're interested in that stuff, you study science. I have this really interesting duality to myself as a person where I feel so connected to nature as spirit and nature as wise and love, gardening ... I was gardening with my grandfather and my grandparents when I was really little, just experiencing that magic and then coming very steeped in science and scientific method and the coldness of science and the dogma of science.   Steph Gaudreau:  Only very recently have I started to explore those other parts of me again. I think you're seeing that reflected a lot in my work just with the idea that strength can be very hard but it can also be very soft. Strength can be holding on very tightly and persevering and never giving up. Strength can also be letting go and understanding that there is that duality to it. That's, I think, I'm really exploring that in my own work too and really coming home to this idea of myself as a very strong individual. While I am one of the most sensitive and pathic, highly sensitive person stimulized, everything is very amplified for me, my intuition and that really figuring out what is my role with all of that, what can I help people facilitate, what can I help women facilitate in their own ... this transformation, this journey that they're on. I think a lot of times when you see people who are talking about certain things, it is what's at top of mind for them. That's really why it's changed over the years, I think.   Mason Taylor:  I'm really interested, going forth, basically what interested me the most is a lot of women listening who follow along on this SuperFeast podcast, we talk a lot about the space between the stars. Before we get into the Core 4, I'm interested in what are space between the stars of the Core 4. Thanks for sharing all that because it clears it up a lot for me. I feel like it's one of these things that's difficult to communicate on paper. It's a living and breathing internal journey and it's something that needs to be felt and perceived almost by the body and the spirit rather than the mind just chewing it up.   Mason Taylor:  You already brought up the dogma of science, and then almost you can feel, and I can relate to this, especially you can feel when we start out our work especially with blogging or communicating with the world, we almost need a bit of a scientific method. It's got to be the coldness which in [Dower's] Theory is real foundation, physical yin. Yin is cold. It's cold energy. Although it does have a fluidity and leads onto that yang of expression and then in the middle of those two things, we get that middle part I think which we are talking about which doesn't have dogma. Dogma leads to us linking that primal essence of our yin and yang jing.   Mason Taylor:  The first time you showed me the book, one thing you really did bring up was wanting to bring forth a dynamic and non-dogmatic approach for women to embrace. I'm interested to hear exactly what you've been talking about with diet. I've enjoyed going through your blog. I think especially the cover of your book is you looking very strong, about to swing a kettlebell. It's something which I feel like for women to be able to go into something like strength training with a dogmatic approach or an identity approach or a justification or anything like that, that's the kind of space in between the stars I just want to talk a little bit about before we go into these Core 4, why you felt it was important to lead with that. I do that a lot as well when I talk about my approach to health and diet. As well, that breeds into things like the guilt and shame around food and body image and self-worth which become quite a huge thing.   Mason Taylor:  You seem to be hitting on a very unique point that I can tell your sensitivity is coming out, especially with women and strengthening themselves, not getting caught up in that strength means bulking. You had a recent post there, Instagram, where you really went on, really bled from your heart around that. Can you just tell me about that emotional fabric of the book that's weaving this all together, non-dogmatically?   Steph Gaudreau:  Oh my gosh, yeah. It's really hard to summarize and put all into one thing. I think it comes down to a few main points. The first is that we, and I say we as collective, we collectively, humans, in this modern space, are so distanced and divorced and separate from our bodies. What I mean by that is, for whatever reason, it's learned, it's power socialized, it is what we've been taught, it is what we've lost connection to with ourselves where we just don't even know how we feel. I'm not even necessarily talking about emotionally. I really mean in the body. What is our connection to our body? How does our body feel? What does our body need? What is our body telling us? What are our body's sensations.   Steph Gaudreau:  I'll give you a perfect example. I can tell you the very second I feel like I'm getting a cold. I don't get sick all that often, but I'm so tuned in to how my body feels that the second I feel that weird tickle, I'm like, uh-oh. You can feel it coming on. While I don't think everybody has that level of sensitivity, I also think that we, again collectively, make it seem like people are too stupid to pay attention to their own bodies. I think we're really busy as well, so I think some of that comes with slowing down, quieting down, turning inward. It's both an external and an internal. It's like a push-pull.   Steph Gaudreau:  I really think that we need to get back into connection with our bodies in that way. The perfect example, everybody knows when they have to use the bathroom. You're like, "All right, I've got to go." Yet if we think of something very simple like hunger, and I say simple in air quotes here, but this sensation of hunger of feeling full, that becomes extremely complicated for a lot of people for a lot of different reasons. We can sense that we have to use the bathroom but why is it so hard to sense hunger and fullness sometimes? A lot of that goes back to how we're told what to eat, when to eat, how much we should be eating. We're outsourcing that to somebody else. Maybe we learned it starting in childhood. We were told we had to clean our plate or we couldn't leave the table. We're overriding our own sensations of that, whatever the reason might be.   Steph Gaudreau:  The same thing goes for physical fitness or physical movement. A lot of people, myself included, in the past have really just pushed through really obvious signs and signals from the body that it's time to back off or it's time to rest.   Steph Gaudreau:  To bring it all back together, I think where we get mixed up is the dogma, there's only one right way to do things. There is only one way this can be accomplished. Here I'm going to bestow this knowledge upon you. Now you're beholden to me as the giver of that information. Your body's experience, your own personal experience is now taken away from you. You're just told listen to what I'm telling you.   Steph Gaudreau:  I could be the world's best nutritionist. I could be the world's best strength coach. I could put together a program that's going to make you ... say do these things exactly as I tell you, and you'll probably get stronger. However, you could be somebody for whom that's too much intensity, that's going too quickly, that food doesn't work for you. If you are convinced that I'm the expert and that you don't know anything about your own body, you may not catch those things and vice versa.   Steph Gaudreau:  I think that's where when people are coming to these things like I want to work on nourishing my body more, I want to perhaps improve my nutrition, I want to move more in my life, I want to introduce strength training, there is going to be a limit to which somebody can tell you what to do, and it's going to have a great outcome.   Steph Gaudreau:  I think that's really what I think about when I think about dogma and one right way to do things. Yes, people do get really hitched to that as part of their identity. When something happens in life where they can't keep doing that thing or they're presented with new information ... and the perfect example would be where somebody is really for either ethical reasons or health reasons or whatever the reasons would be, decides to not eat any animal products. Oftentimes, what happens is if there's a nutrient deficit or something happens and they then go back to eating animal products, there's a really huge dissidence between what is the identity versus what is making the body feel the best right now.   Steph Gaudreau:  I think taking a very bio individual approach is really important. In order to accomplish that, we have to be willing to develop, it's called inter-receptive awareness. You have to be willing to be back in touch with our body's signs and signals. How can we know what works for us if we're not paying attention? It becomes really tricky.   Steph Gaudreau:  I think ultimately, I would love for that space in between for people to be a very intuitive way of eating and a very intuitive way of moving and a fluid way of going about our lives where we're not beholden to the rules and the structure to the point that it degrades our life in some way. It causes us to have worse health outcomes or our enjoyment of life suffers. Oftentimes people will say, "I'm doing this thing because it's supposed to improve longevity," but they're not actually enjoying life because they're so worried about food or they're so worried about what they're eating when they go out, or they can't be in social situation and handle food. At that point, the benefit is now not outweighing the cost. The cost is outweighing the benefit.   Steph Gaudreau:  I really love the cost benefit analysis for people if they're not super in touch with their bodies yet is to think about what am I getting from this and what is it costing me. Everything has a cost. Ultimately, that's my goal is provide a framework, provide some structure for you to explore and experiment, but ultimately, you're the expert on that stuff.   Mason Taylor:  Yeah, it's interesting. I think it's the source of a lot of confusion yet it's also ultimately the source of a lot of clarity for people in learning that there is a bit of that yin-yang balance and a bit of dichotomy in the beginning between having a goal and having a framework. I was one of those people that was very obsessed with my diet back in the day when I was a raw foodist and very focused on longevity and on the particular supplementation and particular herbal protocols in order to give me an outcome, which in excess, I could see it was somewhat of a mental or egoic agenda. For me, I felt the time to tap out was I got bored with myself, and then I had to kick back in to try and develop a real intuitiveness, maybe an integration with my past and impulses that I did have that I'd label as bad that I wanted to integrate with. The pendulum swing was so large that in developing my perception of my inner world, I, at some point, lost and became resentful towards having goals or having a framework in any way.   Mason Taylor:  I really sympathize when women going through this process and men as well, going between those pendulums. I can imagine, maybe we can talk about this a little bit, what your experience was when you were getting your intra-perception really going. I think [Tonni] talks a lot about this on the podcast, my fiance. We do it together. She has a lot of yin yoga teacher training. The whole idea with that is to develop that intricate awareness of yourself and that intuitive awareness of yourself. How do you manage opening up that door to that tunnel of learning of how to go by your instincts and your unique body and then educating, you will come to the end of that tunnel where you would have gone through that first stage of learning what's you, what you need without dogma. Then you're going to have to close that door of ambiguity and move towards something where you've got a bit more of an integration between your impulses and your inter-perception and the framework that's going to work with you, and you're going to be able to use that cost benefit analysis.   Steph Gaudreau:  I think it's really tough. I think that the one biggest area of frustration that I observe with the people that I work with and with my community at large, with the people who do my program, is that they just want answers. They just want to know what to do. I totally understand that and yet the analogy that comes to me is that ... and I was talking about this earlier, so this is probably is why it's coming up, it's just on top at mind. People are always trying to find their voice. What's my voice? What do I stand for?   Mason Taylor:  What's my purpose?   Steph Gaudreau:  What am I here to do? The way that you find that out is not by just thinking about it. Thinking helps. I don't think being just impulsive into action all the time is a great thing. There's definitely a time to pause. I think if you were just to sit there and try to think this into existence, it's not as powerful as continuing to teach or whatever it is you do, create if you're a creator. Do the thing that you want to do and keep refining over and over and over again. There is part of it that is experiential. I think that's the tough part. I think where it becomes most elevated is where people don't feel good.   Steph Gaudreau:  If we don't feel good in our bodies, what do we do? I think that's where coming in with some basics, looking at those key things that you can incorporate that will bring you back some energy, that will make your digestive system feel better, that will perhaps help you sleep better. Those can go such a very long way, but at some point there's going to be some tinkering but tinkering forever. Not everybody's a bio hacker and not everybody has the money nor the time or the brain space to devote to that literal just constant self-experimentation, so finding the place for you that's that maintenance mode and being okay being there and dipping in and out of that mode from time to time.   Steph Gaudreau:  I think my friend Pat Flynn talks about it very well in terms of being a generalist. Sometimes you'll have an area you really want to learn about and totally nerding out on that and getting heavy into that and then doing those things that feel right. I would also say from a place of self-compassion and self-respect and self-care instead of a place of I hate myself and I just need to fix myself so I'll be happy. I think that [crosstalk 00:21:20].   Mason Taylor:  Yeah, super important, get that clear from the beginning. Rolling on from that, with one of the Core 4, I'm assuming is nutrition. Let's go into that. I really appreciate you having that conversation with me. I feel like sometimes I get the comment a lot that people really appreciate it and sometimes I like to reframe why I focus on these things before jumping into a topic where we need some structure is because I like to know that fabric of reality that these recommendations are coming from so that it can have more of that long burn, slow burn rollout of what's going to be right for our unique body. You put that as one of the things that's like eating the foods for your unique body, moving with intention. It's like, "Oh great. Okay, what are the steps that I take to do that," which there are steps, but we need to know the fabric of intention, I feel, behind it.   Mason Taylor:  With the food, let's look a couple of things. Let's look at the practical. What are the changes that you are generally going to be recommending if we're going to be a generalist? I do agree that that's nice, areas for people to explore to see if it works for their body in terms of core recommendations for women, if you could cast a wide blanket, what you're talking about, and then balance that out with eating. One of the things that comes up a lot is everyone's got their three square meals a day. I don't know if you talk about that or in terms of portions, what you eat when and allowing yourself to crack out of any kind of dogma that possibly we got from growing up, possibly from previous dieting, from magazines. I feel like that's a good balancing and practical and then bringing your intuition into that. Could you cover those both?   Steph Gaudreau:  Yeah, for sure. I think you're absolutely right. There's definitely going to be a time and a place for giving people some ... the way I describe it is if I just sat you at the edge of a forest without a map and there were no paths at all, you would just be wandering around and getting lost. I love the idea of a rough path to follow where you can always come back to that path. You can dip in and out but you still have that path to keep you from getting lost in all the information.   Steph Gaudreau:  You're right, there's a lot of misinformation that we're up against when it comes to nutrition. Unfortunately, when I talk about weight loss and dieting, and I'm talking about ... I don't know if this is a thing in Australia, but the Slim Fast, Jenny Craig dieting systems of the '80s and '90s that everybody thinks is hogwash. They're like, "Oh, that stuff's so silly." Yet, there are echoes of that that still-   Mason Taylor:  Absolutely. There's modern rendition.   Steph Gaudreau:  There are modern renditions of that. I think we need to be really clear, at least I need to be really clear that when I'm talking about nutrition, this is talking about nourishing your body and giving it everything it needs to thrive and not doing the thing where we're withholding food and punishing ourselves by withholding food and playing the game with how little can we eat.   Steph Gaudreau:  I say all this because this is all stuff that I've done. Certainly, I always like to mention that if people are having problems with disorder eating and eating disorders that professional help is really important with that stuff. We can't always just self-treat, especially if that stuff's really serious. I just always like to make that recommendation and tell people that there's no shame in getting help.   Steph Gaudreau:  With all that being said, I think that we're still facing a situation of chronic undernourishment with people, whether it's just food that's not super high-quality making up a lot of the diet or quantity of food. This is where it gets complicated too because not everybody has the same access to food and high-quality food. That's just a whole other just part of the discussion.   Steph Gaudreau:  Just in practical terms, I think people are always like, "Well, just tell me how much to eat." I get to that point where I'm like, "Yeah, but I don't know how much food you need. I don't know how hungry you are."   Mason Taylor:  Have you changed that progression from recommending portion sizes to now recommending something a little bit different?   Steph Gaudreau:  If I look back at the earlier work that I've done, sometimes I would provide some ballpark range for people or what does a standard serving look like. Yet, that has shifted over time as well. I really like a visual plate if people are really just like, "I don't even know where to start." Okay, let's just start with one meal a day. Can we start with one meal a day instead of saying I need to eat perfect for seven ... seven times three is 21. You need to eat 21 perfect plates this week. Let's just start with one meal. I would love to see that half that plate or a little bit more is plants, is vegetables, is something that you want to try, a new thing.   Steph Gaudreau:  I always am a really big advocate for adding things when we're talking about nourishment. Again, when we get into this mentality of this being diet and a diet, not diet in terms of what we eat but a diet which is not what this is but one of the things that comes up is removal, restriction, taking everything away. How would you feel, Mason, if I was like, "You can't have this, this, this, this, this, this and this." You'd be like, "This is my favorite stuff."   Mason Taylor:  For my particular archetype it works when I think egoically Little Mason, when I think that I'm somehow superior because I've found the thing that's better than what the rest of the people are doing. This is a little vain little thing that I've identified in myself. It is easy for me to follow it but then once ... that doesn't last so long. My rat bag kicks in after a while and then I rebel against that thing that I've given myself.   Steph Gaudreau:  Yes, which is what happens with most people. It's either it's too restrictive. It bring up in some people out of control or loss of control eating or rebellion. There's some part that's like, "I'm not doing this anymore." I really like to think about adding things to the plate whenever possible. Can you try a new vegetable this week? Make it fun and colorful. Okay, let's start with red. Everybody loves colors. I think it sounds so elementary and so little kid, but I promise you, okay, this week I'm going to try something new from the grocery store from the produce area that's red or orange. Just go through the colors. I'd like to challenge people to do half the plate or a little bit more of vegetables.   Steph Gaudreau:  I think no matter what you believe in terms of nutrition, whether you're like we include animal protein, we don't include animal protein, we're high carb, low carb, blah-blah-blah, whatever it is, everybody can agree except the carnivores, that vegetables are awesome.   Mason Taylor:  It's except for the carnivores and the people diving into the lectin theory.   Steph Gaudreau:  Yeah, that one's a little bit tough. I think for the most part most people agree getting some more vegetables really [crosstalk 00:27:58].   Mason Taylor:  I like to bring it up because I that you study it so extensively, and I do myself, but that exasperation that can come about when you do look at all of a sudden carnivore is huge and the lectin theory that plants are trying to basically kill us but they're just defending themselves and have anti nutrients, and that's quite often why cooking of it, which was hard for me to come to terms with as a raw foodist in terms of why cooking and preparation was important.   Mason Taylor:  I feel like where you're going with this especially is out of that diet mentality and into having, what I call anyway, a living kitchen where it's more about what's going to fit into your lifestyle and your flow. Inside of that, what are some of the preparation methods? What are some of the core ... principles are really a cold way to put it in that scientific model but to put it in your living and breathing culture of your diet, what are the aspects of food preparation and consistency in your choices that are really shining bright and you see working in your clients at this-   Steph Gaudreau:  That's a really good question. I think definitely properly preparing, like you said, especially grains and legumes, really, really important and even for something people nuts and seeds. They don't do so well with un-sprouted or un-soaked nuts, seeds, legumes, things like that. Actually my nutritional therapy training is very similar to a [inaudible] approach in terms of food preparation. We talk about properly prepared. If we're going to do beans or lentils or whatever, we're going to soak those. We're going to make sure that they're ready to cook, grains oftentimes sprouted.   Steph Gaudreau:  I've made the switch to I'll buy quinoa, but I'm buying sprouted or I'm buying something that's just had a little bit more preparation. You can do these things at home too. You don't always have to buy them. Nuts and seeds, too, a lot of people do really well with soaking those first.   Steph Gaudreau:  I would say that's a good practice to get into if you have that bandwidth. Yeah, cooking vegetables and cooking foods does make them easier to digest for a lot of people. I personally recommend a mixture of raw and cooked if you can handle the raw stuff.   Mason Taylor:  What do you mean by handling it? With your clients, what do you see as handling a raw food?   Steph Gaudreau:  I think some people don't do really well with FODMAPS which are some different types of essentially carbohydrates that are in certain foods, certain plant foods. Two that always come to top of mind because I don't do super well with are things like garlic and onions. For me, if I were to eat raw onions and raw garlic, my digestive system is not going to be happy. Cooking those things or slow roasting them oftentimes I do a little bit better. Some people just don't tolerate that stuff very well at all. This is where the bio individual stuff really comes in.   Steph Gaudreau:  For a lot of people that eat a lot of raw food, it's a lot of fiber. They're not used to it. It's too much too quickly. They'll oftentimes have bloating or it's possible for people who aren't used to eating a higher fiber diet, they eat a lot of fiber and then they get constipated, so just not used to that bulk of fiber, and so making sure we're really well-hydrated. Pooping every day is really important. I talk about poop quite a bit because it's so important to help move stuff out of the body in a timely manner. Certainly, we don't want to be pooping too much in a day, but going three, four, or five plus days is actually common for a lot of women. That can lead to things like recycling estrogens in the body and all sorts of stuff. We want to make sure we're moving stuff out.   Steph Gaudreau:  Again, if you notice that your gut is so sore or you're burping a lot or you're really bloated after you eat or you have excessive amount of gas, those are signs that your body's telling you that that might not be working. Maybe back off on the raw stuff and integrate more cooked foods for a while. It really depends on the person. I would say-   Mason Taylor:  That's so common as well. I've got to bring that up, the bloating and the connection. I feel like it's going to get to the point where we get to maybe stop talking about it soon and it really permeates through the community. It is actually amazing how many people write to me in that ... You know it. When you're dogmatic in the beginning and that diet really works with you in levels of energy and maybe your skin health or something like that. It happens a lot with veganism and raw food. It definitely was for me.   Mason Taylor:  Then there's these other symptoms like bloating that are occurring and the fear. It's well and good for us to say don't go with dogma, but I really understand that fear cycle. If I let go of this system that's healed me and this dietary protocol that's healed me even though I'm getting those signs my poo's runny and I'm bloating, even though that's occurring, if I move on to something like well-cooked foods for a while and nourishing spleen and gut diet, and this is just one pattern, it's not for everybody, but what if everything else goes away. What if my skin problems come back? What if my energy levels go down again? It's a difficult one sometimes or just something that we need to put out there as a possibility and there is a next step.   Steph Gaudreau:  I think that's a really important point that you bring up because it's not always just about removing more foods. We have to always have that opposing or a complimentary idea that their function's really important. Might the food affect the function? Sure, but it's possible to have ... and this where I see people get into trouble because they think, "Well, I've removed some foods from my diet. I'm doing an elimination protocol. I'm still not feeling better, so I need to remove more and more and more and more and more things."   Steph Gaudreau:  Then we get into a cycle where we have a lot of stress, we have a lot of fear and anxiety. That in and of itself psychologically feeds back into our digestive system and our digestive ability, so we're more sympathetic, we're sympathetic dominant. That's inhibiting things like our stomach acid production, digestive juices, that digestive fire, we don't quite have it. It becomes this really interesting feedback loop.   Steph Gaudreau:  For example, if somebody has an H-pylori infection, they need to get that taken care of. There's an overgrowth of bacteria that's an infection that they need to get cleared, or if they have overgrowth of bacteria in their small intestine, we really shouldn't have a preponderance of bacteria in our small intestine. It should be in our large intestine. That small intestinal bacteria overgrowth, you need to get that taken ...   Steph Gaudreau:  It's not just about removing more foods to try to improve that function. You get to a point where you're like, "I need to attack this directly," or they could have a parasitic infection. There's all sorts of stuff that could be going on in the gut. That then influences so many other things. We know there's a gut-brain connection. We know there's a gut-mood connection. We know there's a gut-skin connection. It's so incredibly important.   Steph Gaudreau:  I think it's important to mention that yes, what we eat and how we eat it matter but then come to a point where if you're still experiencing discomfort and dysfunction, just continuing to remove more and more and more foods might not be the answer for you.   Mason Taylor:  Yeah, it's interesting. I think it's something I've definitely bumped up against, what can I add in, what can I take out. That's a necessary surface conversation because it's easy to do and wrap your head around. Just for example, and whether you're eating animal products or not, just when you start going into depth rather than staying in that surface level, something like food preparation could be ... You just need to go deeper. You've gotten all these great take-outs, and you've added all these great things in and it's not working for you, maybe you just need to go a little bit deeper into your food preparation or a little bit deeper into your intuitive nature in and around when you ate, experimenting with what you're eating for breakfast and what you're not eating for breakfast.   Mason Taylor:  Before we move on to movement, have you got any good, real surface ... just throw out some lines for people in terms of basic what you think might be beneficial for people in terms of what they'll have for breakfast, what particular macro nutrients would be beneficial for people at different times?   Steph Gaudreau:  Again, I think there's going to come a point where you have to honor what tastes good to you, what feels good in your body, et cetera. Caveat, I see a lot of people who are struggling with blood sugar regulation. Myself, I dealt with this for many, many years where I essentially had reactive hypoglycemia which would be my blood sugar would crash out and I would feel ... Again, how are you feeling in your body? My palms would get sweaty. My heart would get racing. I would feel super lightheaded. Sometimes I would come close to passing out. My vision would narrow. I would eat something with sugar in it, and I'd feel better, which is what happens with that stuff.   Steph Gaudreau:  I think for a lot of people that are having this blood sugar dysregulation going on, and I'm not even talking about anything with diabetes, but we're just not in a great blood sugar place. We're getting headaches, nausea, claminess. Our body feels really wacky. We're getting just hungry, angry. All those things are happening. I really like to recommend for people that they just try to keep the sweets out of breakfast. I don't mean fruit or sweet potato. In America, we eat dessert for breakfast as a culture. It's muffins and pastries. Again, I don't want to make those foods bad.   Mason Taylor:  I feel like most people listening to this podcast are probably not doing the pastries and those kinds of things. What about even, I'm sure for some people it might be good, in your experience though, having the full fruit breakfast and having the full smoothie bowl for breakfast? Is that something you see work generally or do you prefer something a little bit lower on the glycemic index?   Steph Gaudreau:  I like to recommend that if people are really specifically coming to you for recommendations for breakfast, I talk about including enough protein in breakfast. That's one of the places where, again, eating fruits and vegetables, wonderful. Not super dense in protein. Protein is the most satiating macro nutrient. Whether you're going to eat a denser plant-based protein or it's going to be eggs or it's going to be whatever you decide, is getting a decent whack of protein first thing in the morning because as the day goes on, it's harder and harder to make up a protein deficiency. There's just that. If you don't eat protein all day and then you get to dinner, you're not going to be able to make up generally a days' worth of protein for you in one meal. It's so satiating, you're going to get to a point where you tap out, especially if that protein is very lean.   Steph Gaudreau:  There that. I think getting enough nourishing fats in your breakfast is super important as well, so protein there obviously for the satiety but getting enough nourishing fats. Again, fat is really awesome because it helps us to absorb fat soluble vitamins. If you're eating that smoothie bowl, then you want to make sure that all those vitamins are in those fruits and vegetables. You want to be able to absorb those and the fat soluble vitamins that are in there. Very important.   Mason Taylor:  You just reminded me, when I was in my real sugar head perspective, I never went down the route of acai bowls. Although I respect them, I always just have a little bit of a joke about acai bowls. When I was doing my sugary and colder bowls in the morning, what I eventually started doing is pouring olive oil all over it. I know that might seem disgusting for some people, but when you mix it in, it can mix quite well and doesn't congeal quite as much or, of course, just the coconut fat even though that's cooling in its own right. I just thought I'd bring that up, just a little bit of a fat.   Mason Taylor:  I'm someone that's just always ... Sorry, I'll let you go. I'm sorry to hijack here. I'm generally just doing a tonic with my mushrooms and some fats in the morning. A couple of times a year, especially as I've become more and more comfortable with eating meat, I was vegetarian, pretty much vegan for so many years, it's been hard for me to wrap my head around getting back into it, whereas, I'm at the point now where I'm really diving in. This is what I want you hear, your people, a layperson would see as extreme of what you're doing. I'm at that point where I'm order a whole deer that is going to be hunted out in the Byron Bay hinterland for myself. Eventually I'll get there out and do it myself so I can prove that I'm not soft.   Mason Taylor:  Every now and then I do experiment with a big hunk of meat in the morning for breakfast, just every now and then. I remember when I started doing that, that cracked me out of my dogma. I can't do it a lot. Is that something you gravitate towards yourself? Do you do much meat? I don't know if I just assumed with that?   Steph Gaudreau:  Yeah. I feel pretty good when I am including some kind of meat-based protein in the morning for me personally. I think the one thing I would say there is there's an interesting connection between certain types of protein. Certainly there are plant-based proteins that are higher in tryptophan as well. I think walnuts is one of them for a plant-based source of tryptophan. Tryptophan is an amino acid that is important in the production of serotonin.   Mason Taylor:  I think a cow as well. I always use it as a justification for my hot chocolate.   Steph Gaudreau:  Exactly. Tryptophan important in producing serotonin. Most of the serotonin in our body is made in our gut, which by the way is really important to mention because if you don't have great gut health, then we may not be making ... There's that gut-mood connection yet again.   Steph Gaudreau:  There serotonin that we make also then goes on later to some of it to be made into melatonin which helps us sleep. I like to just mention that to people. Get enough tryptophan-based protein or protein with tryptophan in the morning especially so you can go on through the day and make that serotonin which then in the evening makes melatonin that helps you to sleep.   Steph Gaudreau:  Quickly going back to fats, and I had one more thing that I wanted to add. Fats also help the stomach contents to empty slower. Oftentimes when people are eating a more fruit-based breakfast or a smoothie or an acai bowl or something like that, it's already partially digested because it's liquified. Without the fats in there, it just goes out of your stomach so quickly. I just like people to check in. Are you hungry within an hour or two of eating? It could be the volume of food that you're eating but maybe chewing your food. Maybe chop up all that fruit and put it in a bowl and chomp on it will slow things down a little bit as well as adding the fat.   Steph Gaudreau:  For people that do have a more liquidy breakfast, if they are feeling super hungry within an hour or two, take something solid and sprinkle it over the top. It could be coconut flakes. It could be chopped up nuts. It could be cacao nibs. It could be whatever.   Mason Taylor:  Bee pollen.   Steph Gaudreau:  You have to chew it a little bit. That chewing, there's that connection between your mouth and your brain that's saying, "Okay, I'm chewing. I'm more satisfied," and also helps your body to up-regulate your digestive juices.   Steph Gaudreau:  I just mention those things because I think those are easy things that people can tweak if they're like, "Oh, I just ate an hour ago or I just had a smoothie an hour ago, and I'm ..." Check the protein content. Make sure you have enough fats in there and then add something you have to chew. Even on the top, slow yourself down a little bit and get that signaling going.   Mason Taylor:  Yeah. That's the bread and butter. That the chopped wood, carry water that you're never going to be able to come back, go away from.   Mason Taylor:  In terms of your diet, what are you working on at the moment. Maybe to a layperson with the same quite fringe, on your extremities, what are you working on?   Steph Gaudreau:  It's going to sound really silly probably. I've been going through the process of becoming a certified intuitive eating counselor. I'm almost done with that. I'm really interested in how these two things inform each other. How does intuitive eating as that framework and a process inform nutrition? There is nutrition. Nutrition is a principle of intuitive eating. When somebody has a really dysfunctional relationship with food, it's typically not the first thing you would do is give people nutrition guidelines because then they'll turn them into strict rules that cause problems.   Steph Gaudreau:  One of the things I've been working on for myself and just paying attention, not so much of an actual food although this does play into that, one of the things I've been doing is paying a little bit more attention to when I'm actually done eating. I did come from a family where it was like eat everything on your plate. I'm pretty good at gauging how hungry I am, but I've been trying to pay attention to that.   Steph Gaudreau:  Also, about six or eight months ago, I just had a download from the universe that I was supposed to figure out how to make sourdough bread. I cannot explain it. Bread is not something that has been really in my diet since 2010. Occasionally here and there I would eat it. I don't have celiac disease. I thought at one point I might have some intolerance to gluten. Over the years if I went out to eat and there was a good-looking bread ... that's a good-looking bread in that bread basket. Not Wonder bread but something that looked homemade or that looked really rustic, I'd think, "Okay, I'm going to have some of that." Over time, I realized that though I don't crave bread as part of my every single day foods, I really wanted to play around with making it.   Mason Taylor:  You want to be hard enough to kill that a piece of bread won't kill you.   Steph Gaudreau:  Yeah. I think a challenge is the dogma. I came from a very standard American diet way of eating and then a very diet, diet way of eating, very low calorie and low fat. Eventually it went more to paleo and then, of course, wasn't eating any gluten really or any grains. That was very challenging to remember that is this dogma or is this just what feels better in my body?   Steph Gaudreau:  I'm sure there were some people that lost their minds when they saw an Instagram that I had made sourdough bread. I got sourdough starter from my friend. In the winter, it was nice to heat up the house and stuff. I was just making bread in the kitchen. Gosh, that was so cool. I've been bringing back more of that.   Steph Gaudreau:  Again, sometimes we'll go for weeks and I'm like, "It doesn't sound good to me." Then I'll be at the store and I'll see they have a sourdough bread from a company that's local. I'm like, "Yeah, that sounds good to me. I want to have that right now." It's been part of that challenging that am I following some rule from 10 years ago or whatever or am I listening to my body and thinking what sounds good to me right now?   Steph Gaudreau:  I think paleo was a necessary step for me to get away from low-fat, low-calorie, starve yourself dietland and really helped me so much. At the beginning, it was quite dogmatic how I approached it and then over the years became less and less so. Now I'm looking at bringing things back in. Here's the thing. Nutrition is important but it's only a small part of our health and how we feel.   Mason Taylor:  Yeah. We better step into our movement, but I'm allowing this conversation. That was the space between the stars here, being able to know that on your path, you might have frameworks that can very easily become dogma, but don't be scared of going through ... As you said, you had your low-fat more plant-based was it towards the beginning? No?   Steph Gaudreau:  No. It was just typical diet food.   Mason Taylor:  Oh, just typical diet. [crosstalk] You went straight into the paleo or a real common is just into the vegan and then of course we've got, it think it was about six months ago when it was really huge that vegan YouTubers were pouring their guts out about how they've actually been cheating and they've had to listen to their bodies and move on and then moving into something that's a little bit more paleo or primal. That's when everyone goes, right, okay, maybe this is the place. As you're saying, it's like, no, it's never the place. Stay there as long as you need but then move on and then you're going to have to burst that bubble again. Then you'll arrive at this point with enough experience. It's good to go and get that experience for yourself. It's not something you shouldn't do. Then you get to that point and you go, right.   Mason Taylor:  This is where I start looking at it. I'm like, where are all these cushy, a lot of us Westerners, not living off the land, living in a time when we're lucky enough to have some scientific and nutritional and ancient medicine inquiry that's going on for thousands of years. We've been able to amalgamate them to try and find what's optimal for our body. We are living in a time when we're quite cushioned. It's like, what's traditional but is traditional the best? Is all this new data showing us that something is more optimal. We're all just experimenting right now. It can be seemingly like there's infinite amount of choices. You want to try and find what's right, but you might need a little bit of experience in the arena.   Mason Taylor:  My advice there, and I don't know if you want to just give two cents before we move on, is to never ever proclaim that you've found it, especially if you're in the limelight and you're a professional and getting the vegan tattoo or getting the caveman tattoo or something like that. You will over-identify with that external persona that you've created and that dogma. When the bubble bursts, you're either going to have to hold on with rigidity and not evolve or it hits your psyche at that point.   Steph Gaudreau:  Can I give you a funny example that has nothing to do with what you're talking about but everything to do with what you're talking about?   Mason Taylor:  Yes.   Steph Gaudreau:  The car that I drive today I bought 15 years ago. At the time, I was super, super into racing downhill mountain bikes. That was my life. I loved it. I was going out and putting on the full-face helmet and the pads and going down a steep hill. That was my thing.   Steph Gaudreau:  At the time, I got a license plate that made reference to downhill mountain bikes. I feel like that was eight lifetimes ago. I haven't raced bikes for years. Because I still have my car, I still have that license plate. Every time I think, "Wow, okay, that was an interesting choice." It was something I was super into at the time and then life changes. Fifteen years is a long time. I'm reminded of that every time somebody asks what does your license plate mean. I'm like, "I used to be really into downhill mountain bikes when I got this car 15 years ago.   Mason Taylor:  At the same time, there's something nice and nostalgic about it. These little memories from our past I think are really sweet and nice that you have for identification, of course, [inaudible 00:49:58]. I feel like we've covered one of the Core 4.   Steph Gaudreau:  We don't have to cover them all. It's fine.   Mason Taylor:  I'm interested in at least hearing about them or maybe we've touched on some of the others. Moving body with intention, and I feel as well as that will bring in building strength. You do have a lot of practical workouts that are short, fun. You've traditionally had that focus there on strength which I can see is really evolved out.   Mason Taylor:  Let's talk about first moving with intention and what that means for you, and then because I feel a lot of the women and men listening to this, we talk a lot about herbalism. There is a lot of that moving with intention that we talk about, developing interperception, but we haven't really touched on so much the importance of strength training and the practicality of that if we are going to build this really powerful foundation for ourself to ideally just be able to live life the way that we intend to with our virtues coming forth. Could you touch on those things?   Steph Gaudreau:  Yeah. I think there's many different meanings of move with intention, which is why I really liked that term a lot. I think on a really mental level, you can meditate while you're moving. Having right moving meditation, having a mind-body connection while you're moving and being very intentional in that, I think that's one way to see it.   Steph Gaudreau:  I think another way to see it is really, again, looking for that way in which movement fits into your life. I'm always caveating what I say, not from a place of I don't want anybody to get angry, but because I really think that this stuff is so ... when you apply it to your life, it's going to look different from when I apply it to my life.   Steph Gaudreau:  I'm really interested in having people, again, walk that path, get that framework but then looking for ways to incorporate movement in their life that's very intentional, that aligns with their life instead of trying to make it the other way around. Instead of trying to cram your life into this little box, how can we have this thing work in with our life right now?   Steph Gaudreau:  A perfect example would be let's say you are a mom and you have two kids, and you want to start moving again. You are driving, and this is real examples from my community, maybe you're driving 45 each minutes each way to a gym before work or even after work. You're spending an hour, an hour and a half in the car. It's a long class. You get home, you're really tired. Maybe you don't have a lot of time to be with the kids or you have to get up super early, so you're not getting very much sleep.   Steph Gaudreau:  I just would ask that person, is that really an intentional way of moving in your life? Is that really working for you? Is there something else you could do where you're still getting that benefit of movement, of strength training perhaps even, which is why in the book that whole level one program people can do in their house. I do it on my front porch.   Mason Taylor:  What does it entail, the level one?   Steph Gaudreau:  Getting some dumbbells and moving in a very small area is really what it is; functional movements. You don't need a gym. You can just do it with some very, very minimal equipment and get it done. Would that be more beneficial? Would that be more intentional for that particular woman's life? Would that buy her more time with her kids? Would that buy her more sleep while still getting that benefit?   Steph Gaudreau:  You could make the argument, what if community and connection is really important to her? It's a way to get out of the house and connect with other adults, which is why I don't have one single answer that works for everybody. I think that the more we can think about am I using movement as a way to enhance my life, to make my body feel better, to get the mental benefit, to get the mood benefit. I think all that stuff's really important rather than seeing exercise as a transactional relationship with how much energy I ate today, how much of it can I get rid of, which is where a lot of people do come at movement from.   Steph Gaudreau:  Because in our culture, and I can't speak for Australia, but I can speak for America and the United States, if you're exercising it's like, "Okay, great, we're going to praise you. This is really awesome," but a lot of people also have a dysfunctional relationship with movement.   Steph Gaudreau:  That's part of what I mean by move with intention on all of those different levels. Then also, can you just move more in your day? I hear people a lot, they're like, "Walking doesn't count." What?   Mason Taylor:  Of course it does. Yeah.   Steph Gaudreau:  Sometimes if that's what you can do because you've just had a baby and you're going to walk five minutes because that's literally all your body can handle, great. If your autoimmunity is clearing up and your RA is going crazy and walking is literally all you can do, that's wonderful. Please, let's not dump on that stuff. I think sometimes we get into that mode where if it's not the most extreme and the most intense and the most I-want-to-hurl-after-I'm-done, then it didn't count. That's not productive either.   Steph Gaudreau:  It's intentional to move in such a way that it works with your body. Again, that's a very intuitive process over time. I would hope that people can get to the point where they start to build that awareness of their body so that if they set out to do a workout that day and they do a little bit of a warm-up and everything in their body is like, "Please don't do this to me today. I am not into it. I'm not feeling it," we just respect that. We realize that it's okay to take a day off. It's okay to rest if that's what we're really needing or if we need to make it easier, if we need to take the intensity down because we had a really stressful day. That's all great.   Steph Gaudreau:  On the second part of your question about strength training and why it's really important, and this is just from a physiological, scientific level, a lot of us are not physical laboring anymore. We sit and ... I do the same thing, I sit at a computer all day. I'm not building camp. I'm not hauling water. I'm not child-carrying or any of that stuff. A lot of us are quite sedentary. When the human condition is biological being preserve energy as well, but we're not getting any of that other stimulus.   Steph Gaudreau:  When we turn around 30, we start to lose muscle mass. We start to lose bone density. All these things are really, really important especially as we get older. If you're past 30 and you're like, "I haven't started," that's okay. It's not too late.   Steph Gaudreau:  I love on Facebook, this is one of the great things about Facebook, I always see these senior citizens who are doing stuff. They're out running races or they're lifting something or they're carrying something heavy. I'm just like, "Damn, that's awesome. I want to be able to do that." It proves the point that it's never too late. Muscle is really important. It's like an important reserve for our bodies. If we're sick, if we're injured, we hopefully can draw on that source of amino acids to actually get us through, which is really important, balance, coordination.   Steph Gaudreau:  I'll be honest, for a lot of women, there's something very freeing about doing very simple things that they couldn't do before. I'm not somebody who's like, "We should never ask for help. We should be able to do everything ..." Asking for help is totally fine, but there's something really powerful about, hey, I couldn't lift this thing, and I lifted it on my own, or I could put the suitcase in the overhead bin and I did it myself and I couldn't do it before, or I can carry my kids without back pain, stuff like that. It's very functional type movement.   Steph Gaudreau:  That's really what I teach in the book. Bicep curls are wonderful if you want to look like you have guns. That's great. That's fine. I don't take that away from anybody. I'm really interested in helping people build better functional ranges of motion so they can just live an easier life with moving things and getting things, carrying things around, carry all the groceries in one trip, whatever it is you want to do, but feeling better in your body, less pain, feeling more capable [crosstalk 00:57:53].   Mason Taylor:  There's a couple of things there. I just want to make sure we don't go too far past them. I feel like it's so core to this conversation. The reason we get swept up, what I've observed in ambiguous goals when it comes to strength, movement and of course with diet, weight loss, bulking, whatever it is is because the goals are based externally over them within that system.   Mason Taylor:  Now, this is, of course, a very obvious one, but I feel in our Western society and especially with modern women and men and everyone in between and beyond, that if you can have 20% in that external goal and then 80% based in observing these little things like you've just watched: am in pain less, am I able to get down on the ground and off the ground with a little bit more ease and a little less pain, can I pick that thing up myself or without that stress on my shoulder girdle or with less tension through my shoulder.   Mason Taylor:  These things, it's because they're not as, in an identity based way, they're not quite as gratifying as being able to hit 20 curls versus 10, yet exponentially the benefits multiply in 10 years, 20 years, 30, 40, 50 years. That level of basically how do I do all these things without the dogma? How do I get out of this mindset of I've been focused on my body image or shaming myself or whatever these kinds of things. We all have it.   Mason Taylor:  That, what you were just saying, I feel like it's so simple and it's always in front of our face and seemingly too easy. The potency in just focusing on those little things that matter, it's a skill to develop the noticing of that. It's something we need to continue to develop and observe in ourselves, but it is a gateway towards creating that liberation from our mental constructs on body imaging and being dominated by our seemingly vain goals or having some of them there is fun. [crosstalk]   Steph Gaudreau:  Yeah, for sure. I think for a lot of women, again, exercise is seen as very either transitional; I need to burn X many calories because I ate this thing or a very aesthetic based pursuit, which again, if you're somebody who love bodybuilding and that's your thing, that's cool. I think the majority of people that are listening to this and that I'm talking to are not in that camp. This was my thing too was I had to make my body look a very specific way by just trying to shape everything or try to lose a s

If you are rushing throughout your day only to find you return home at the end of the night with wild cravings and the desire to eat everything in the fridge, I have news for you. You are not experiencing cravings, you are experiencing real hunger, and that is not a bad thing. Cravings & Hunger Aren't Negative Cravings and hunger have been given a negative connotation in our society, and I am here to unpack this bag and help you stop confusing hunger for cravings just because you are underfed. The truth is, you need to figure out where your cravings are coming from and have a good hard look at how you are feeding your body throughout the day to get to the root cause of your food intake.  Instead of perpetuating the shame circle, you need to balance your energy, nutrient and calorie intake to find a happy medium and figure out what works for you. If cravings seem to be running your life, this episode is your wake up call to help you figure out what you need to look at next in order to stop the mental and physical drainage and start enjoying your food and your life. How do cravings play a role in how you relate to food? Share your personal experience with us and let me know how hunger integrates into your life in the comments on the episode page.   On Today's Episode The difference between a low nutrient diet and a low energy diet (10:10) Addressing the prevalence of the dieting mentality in the wellness world (12:20) How to find a balance between energy intake and nutrient intake (13:45) Ways to know if the volume on your plate is unequal to the amount of energy you need (17:30) Understanding the connection between stress, your cycle and your cravings (20:32)   Quotes “This is not a cravings problem. This is a lack of food problem.” (9:36)  “Relatively speaking, this 1200 calorie business has got to stop.” (10:50)  “If you get home at the end of the day and all you want to do is vacuum up everything that isn’t attached down in your kitchen, that’s not super glued to the refrigerator, that you just want to eat everything, I really need you to take an honest look at what you are taking in during the day.” (14:56) “At the very baseline, we have our Basal Metabolic Rate, which is the amount of energy we need on a daily basis just for our body to function at its very most basic. And a lot of people are subsisting far, far below their Basal Metabolic Rate in what they are eating.” (17:18)  “This is not a failing of you, this is not a character flaw, but you do need to do something about it.” (20:26)  “Sometimes cravings aren’t cravings, they are just hunger.” (22:26)   Resources Mentioned In This Show   Nutritional Therapy 101 Free 7 Day Course Order Core 4 The Book Here Nutritional Therapy Association Website Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support! Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

If it has never occurred to you that your birth control may be changing the way your brain is functioning, you are not alone. Dr. Sarah Hill is an evolutionary psychologist, researcher, and professor who was on the pill for more than a decade. After coming off the pill Dr. Hill’s life went from grayscale to full color, and she realized that more research into the effects of the birth control on women from the neck up was critically necessary. Not Anti-Birth Control Just Pro-Education This discovery lead Dr. Hill to write her new book, This Is Your Brain on Birth Control, which works to help women understand the gap between the knowledge of women's biochemistry and how birth control affects the way your brain is working.  Dr. Hill is not anti-birth control, but she is pro-education. By helping women understand the affect birth control is having on their brains, she works to help women become active participants in the conversation around birth control and help them make informed decisions about their health and who they want to be. Birth control can play a role in everything from how you select a partner to your mood and your ability to handle stress. Hormones play a massive role in who we are and our experience of the world, and it is only through educating yourself on the role birth control plays in that will you be able to make the decision that is right for you. If you want to learn how birth control is affecting you from the neck up, this is an episode you can't miss.  Have you ever considered how the birth control could be affecting you in ways beyond what your doctor may have told you? Share your birth control experience with us in the comments on the episode page.   On Today's Episode Exposing the lack of research and knowledge surrounding how the pill affects your brain (16:05) Understanding how the pill functionally and structurally changes women's brains (24:05) Illustrating the role birth control can play in women's sex and stress hormones (32:15) Deconstructing the overall effect of the pill on neurotransmitters in the brain (41:51) How birth control can increase your risk of anxiety, depression, and more (42:30)   Quotes “The spirit of the book is about giving women information and actually allowing us even greater independence and greater agency in terms of making decisions that are informed about who we want to be and about our health.” (11:15) “Another thing I really wanted to do with this book is to make women aware of this in addition to sort of raising some of the questions we should be asking about the way that the pill changes our brains, also letting women know that its time that we need to push science to change what they are doing.” (22:19) “It is all consistent with this idea that the birth control pill may influence women's attunement to things that are sexy and that it might sort of deprioritize or deemphasize women's attunement to these qualities.” (31:42) “We can start talking about what are the research questions that are really critical in terms of being answered next and in terms of allowing women to optimize their birth control and also optimize their lives and their health.” (41:28) “I tolerated the pill really well, but then when I went off of it I had this feeling of transitioning from a two dimensional, black and white sort of grayscale drawing to life, fully vibrant, awake, alive life. And it really was eye-opening to me.” (53:37)   Resources Mentioned In This Show This Is Your Brain on Birth Control by Dr. Sarah Hill Dr. Sarah E Hill Website Follow Dr. Hill on Facebook | Instagram | Twitter Order The Core Four Here Nutritional Therapy Association Website Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

For some people exercise and movement have become synonymous with something that you do not want to do or something that will make up for other things in your life. Instead of viewing exercise as something that is embedded into your self worth or fear of getting bigger, I invite you to examine how this mentality has become engrained into your mindset. Shift Your Mindset Around Movement You don't have to exercise excessively in order to have good health and an improved mental state. If you want to come to a place where you feel better about your body, I invite you to try shifting your mindset around movement to find joy and the excitement in play instead of counting calories and viewing exercise as a transactional relationship.  Instead of being scared of what will happen if you do not go intense, be willing to stop and take where you are in your life and your health journey into consideration. If you can broaden your view from exercise to movement, bring in the nourishing aspect of life and take into account the entirety of your wellbeing, you can let your innate knowledge be the guide to helping you enjoy movement and all of its benefits.  Do you use intuition to guide your movement practice? Let me know in the comments on the episode page.   On Today's Episode Tips for those who can't handle a lack of structure when it comes to fitness (11:16) Understanding how our feelings drive our behaviors and how to change that (16:10) Why you should adopt a new vocabulary of movement without the baggage (17:35) Viewing food and movement as joy and play instead of calories or fuel (19:12) How to broaden and expand your view of movement to find true wellbeing (25:40)   Quotes “I was afraid to stop doing any type of intense exercise because my fear was always getting bigger. And that fear of getting bigger, or not getting smaller, which is the flip side to that coin, really drove a lot of my behaviors.” (8:36) “If you are the kind of person who has a trip planned and you are already freaking out about ‘where are you going to go, is it going to be open, what is the schedule going to be like, can you stick to your normal routines, what's going to happen if you can't do your usual workout, are you going to gain weight’, I think this is a chance for you to look at that.” (10:38) “My role here with this podcast is to point out some of the obvious truths that maybe aren't so obvious to you because you haven't looked in it in that way.” (16:58) “Movement doesn't always have to be structured and for time and pushing yourself to the max. So see if you can broaden this as a mindset of caring for your body and your mind instead of micromanaging what you see on the scale or punishing yourself for what you ate. Look at it as an opportunity to nourish yourself.” (26:51)   Resources Mentioned In This Show HTK 242: Limiting Beliefs w/ Allegra Stein HTK 214: 6 Reasons Why BMI Is Bullshit Nutritional Therapy 101 Free 7 Day Course Order Core 4 The Book Here Nutritional Therapy Association Website Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support! Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

Lindsay Cotter of Cotter Crunch started her blog over 10 years ago as a way to share her recipes and food photography. What started out as a side project has exploded into a thriving business and its all thanks to Lindsay’s courage to go after the dreams she had for herself. In this episode, we are diving into everything from creativity to overcoming challenges and how to define success so that you can achieve the vision you have for your life. Evolving, Expectations, & Taking Risks Lindsay believes in the power of sharing our tricks of the trade in order to build each other up and make each other better. Today she shines a light on everything from finding the motivation to achieve your goals, to why you should never be afraid to outsource what you don’t know about your business and how to use gratitude to focus on what’s going right instead of what isn’t. It is important to give yourself time to evolve, set realistic expectations when it comes to your business, and take risks towards things that are bigger than you. If you are looking to take that next step with your business but are letting imposter syndrome or intimidation stop you, Lindsay is here to inspire you to go after what you want, appreciate the present, and have faith that it will all come together in the end.  How are you working to bring your goals, dreams or vision to life? Share the ways that you are investing in yourself in the comments on the episode page.   On Today's Episode Skills that can help you stay motivated when working in the online realm (21:14) Advice for those who want to create an online presence but don’t know how (31:28) What it is like to create your own studio space and grow your business dreams (35:40) How to find the courage to face your financial fears and really invest in yourself (38:25) Ways to stay connected to joy despite the negative feelings of ‘what if’ (42:15) The importance of redefining success as it relates to you and your goals (45:20)    Quotes “I love being able to help people in their zone, what they are doing, whether it be photography or not, I just know that everybody has this gift to shine.” (9:26)  “What can I do in 5 years to better my skills, what can I figure out about myself in this process? How can I bow down my goals and then just give myself a bunch of grace, because you’re gonna have hard times and mess up.” (23:16) “One thing that is always in the back of my head is, ‘if I were not a blogger, what would I want from this website, how would it benefit me?’. And then you kind of see it from there, and you can even ask your audience too because that’s really what you are there for.” (31:16) “I wanted to push through those barriers because the vision was greater than the fear of not succeeding.” (41:26)  “As humans, we were created to learn more we were created to try new things and I think that is what makes us successful, knowing that we have those opportunities and taking those risks.” (46:40)   Resources Mentioned In This Show Nourishing Superfood Bowls by Lindsay Cotter Cotter Crunch Website The Gathering Place Homepage Follow Lindsay on Instagram | Facebook | Twitter Order The Core Four Here Nutritional Therapy Association Website Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

On our first-ever in-person interview, this Fierce Love Friday is taking an interview-style approach with life-coach Allegra Stein. Allegra is all about finding your strengths, challenging your own limiting beliefs, and helping her clients achieve the things they dream of. Strong Sense Of Self-Awareness Allegra wants to help you define the shape that you hold in this life and put language around your strengths and how they can benefit your tribe. Through a strong sense of self-awareness and understanding what is driving the core messages you tell yourself, you can create a new chapter in your life that you are in love with.  With the help of the YouMap, Allegra can guide you through the career, relationship and other goals that you have to find eternal happiness and own your own power. If you are searching for some guidance around your strengths, weakness, and how to be the best version of you possible, this episode is for you. How do you work to own your strengths and stop the negative self-talk? Share with us in the comments on the episode page.   On Today's Episode The importance of discovering your YouMap to find internal empowerment (17:20) Taking the information you know about yourself and applying it to become better (22:40) Why being an expert in something doesn't always equal more value (31:20) Reasons why you need to figure out your ‘why’ and reflect on your own strengths (39:40) How to become the museum curator of your own life and happiness (44:20)   Quotes “I’m in this tent, and I am here to help a person who is on a journey, who wants to make something happen, who wants to bring something to life, who has a big idea, who is embarking on something new or unknown, I love that space.” (16:58) “I do believe that all of your interests, all of the things that you curate, are circling a star. And there is a core to what it is that you want to share and teach, there is a center.” (32:19) “That in it of itself is transformative for someone, and it doesn't come naturally to a lot of people.” (40:32) “What if you could create the things you want to create, not only in the service you create for your community and your people but also feeling aligned with your work, also creating abundance? All these things that are compelling to you, but in a way that aligns with your natural way of showing up.” (44:09)   Resources Mentioned In This Show Allegra Stein Website Follow Allegra in Instagram | LinkedIn HTK 016: Allegra Stein Nutritional Therapy 101 Free 7 Day Course Order Core 4 The Book Here Nutritional Therapy Association Website Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!) You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here. The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support! Check out the full show notes here! Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes!

No. 26 | Take Back Your Power. You are More than Your Body! with Steph Gaudreau Beth and Steph chat through their experiences surrounding body image and ditching the idea that our worth lies in our external appearance. We talk through what we see to be the differences in body positivity and body neutrality and share personal stories and turning points in our journey that helped shift our perspectives. In this Episode We Discuss: the importance of the non-measurable aspects of health changes letting go of the societal rules surrounding food, willpower and our choices embracing making choices from a different perspective the mental and emotional freedom that comes from taking up space, showing up big and focusing on strength vs. shrinking, being small and making choices to "fix" our body negativity as a motivator and why it doesn't work body neutrality is NOT giving up can you make changes when you aren't moving from a negative mindset? how acceptance can offer clarity and solution it's OK to not love all of your body!! it is NOT your job or responsibility to make anyone else comfortable when they look at your body!!! on wearing the damn shorts, understanding cellulite and SO MUCH MORE!!!   A Bit About Steph: To share a bit about Steph, She's a Nutritional Therapy Consultant, author, blogger, coach, podcaster, and the creator of the former Stupid Easy Paleo.  Steph Gaudreau's mission is to help women create bigger, bolder, fiercer lives — by building health from the inside out. Steph wrote the best-seller The Paleo Athlete: A Beginner's Guide to Real Food for Performance in 2014, and her award-winning book, The Performance Paleo Cookbook: Recipes for Eating Better, Getting Stronger & Gaining the Competitive Edge (Page Street Publishing, 2015). Her upcoming book The Core 4, due out in July 2019, shares her Core 4 pillars of health (HarperOne). Steph has a chart-topping 2x weekly podcast, Harder to Kill Radio, where she talks all things fitness, nutrition and mindset about how to build unbreakable humans. To date, it's had over 1.5 million downloads. She's also the creator of the wildly popular health program, the Core 4 Program, and the Women's Strength Summit. Steph's an accomplished strength coach and is the creator of fitness programs like Made Strong, Basic Barbell, and Oly Lifting Basics.  I am so inspired by Steph, her message, her mission and how she shows up in the world and I am so excited to share her here with all of you, because I know you will be inspired too. >>> You can find Steph Gaudreau at stephgaudreau.com or follow her on Instagram @steph_gaudrea   Mentioned in this Episode:  Wear the Shorts - Harder to Kill podcast episode Cellulite Confidence - Harder to Kill podcast episode The Core 4 - Preorder the book and grab the pre-order bonuses

Brandon Jordan was one of the founders of Kill Radio - a punk rock band.  His family had a history of drug abuse, but Brandon didn't start abusing alcohol and drugs until his early 20s. Once he started to party, he went from 0 to 60 in a split second. Friends didn't want to party with him because he was so hard core.  After tanking his successful music career, he got sober and now devotes his time to being the L.A. regional director of "Rock to Recovery" and uses music to help rehabilitate others.

Steph Gaudreau was a high school teacher for 12 years before she started her blog, Stupid Easy Paleo. It began as a way to share her recipes and soon took off as she taught people to modify their diets and implement strength training. Today, Steph goes by strength trainer, nutritionist and zombie slayer. She hosts the Harder to Kill Radio podcast and leads the Women's Strength Summit which runs this year from May 15-21. Steph shares what inspired her to create the Women's Strength Summit and what she wants for women around the world. We talk about finding your own way to health and happiness, body image, and how we show up in the world.

Steph combines a formal education in biology / human physiology (BS Biology—Human Physiology), 12 years of science teaching experience (MA—Education and National Board Certification), holistic nutrition training (Certified Holistic Nutrition Practitioner), and an unabashed love of tasty Paleo food (human with taste buds) on her blog, Stupid Easy Paleo. She wrote the best-seller The Paleo Athlete: A Beginner's Guide to Real Food for Performance in 2014, and her award-winning book, The Performance Paleo Cookbook: Recipes for Eating Better, Getting Stronger & Gaining the Competitive Edge (Page Street Publishing, 2015). Steph has a chart-topping podcast, Harder to Kill Radio, where she talks all things fitness, nutrition and mindset about how to build unbreakable humans, and she's the creator of the wildly popular Women's Strength Summit. In addition, Steph's an international speaker on the subjects of nutrition and strength training, giving talks at PaleoFX, AHS, and AHS New Zealand. Steph's been recognized in the media by publications such as Outside Magazine, Triathlete and SELF, has appeared on ESPN Radio, and her blog was named by Greatist as one of its 15 Must-Read Health and Happiness blogs of 2016. Scroll down to see more media appearances. Steph's mission is to provide the most kickass, inspirational strategies for building a stronger body, mind, and spirit.