Alex and Meredith are dissecting a topic that affects us all - the myth of perfection. It's extremely important to recognize that everyone has their own challenges and struggles, and that it is okay to not have it all together all the time. There's a difference between maintaining and pushing in regards to priorities, and we have to be kind to ourselves by giving ourselves permission to take a step back when necessary. Self-compassion, curiosity, vulnerability, and connection are all qualities that can help us navigate difficult moments. Passionate anti-perfectionists who adopt a more "work in progress" and "good enough" mentality, Alex and Meredith also explore the impact of social media on our perceptions of perfection and the unrealistic expectations they can create.

— The Canada Day Holiday, Working from Home, & Auto-responders

— Why Perfectionism Is The Worst

— The Myth of Perfection

— Pressure to Have Everything Figured Out

— Allowing Vulnerability & Compassion

— The Toxicity of Social Media & Only Seeing "Success"

— Work in Progress & The Belief that Good Enough is Good Enough

— Investments & Returns

— Doing Something is Better than Doing Nothing

— Complete > Perfect

— Don't Go Hard

— Self-Compassion & Being Human

— 'Good Enough'

Resources Mentioned in This Episode:

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In this episode, Alex and Meredith dive into the topic of calories in, calories out, and why it's still the most important aspect of weight loss and gain, despite the many factors that can affect energy expenditure and intake. They break down the nuances of the equation and explain how it can be used to personalize diet and exercise plans. From the role of food quality in calorie absorption to how lean mass affects calorie needs, the hosts cover everything you need to know. So, if you've ever been told that calories don't matter or that the equation is oversimplified, this episode is all about taking a scientific stance on calories in, calories out, and explaining why it's a useful tool for weight management.

— Explanation of Calories In, Calories Out and Why it Matters

— What Happens When You Eat Food

— Water Weight

— Breaking Down a Carbohydrate, Proteins, Glucose, Fatty Acids, and Amino Acids

— Energy Expenditure & Intake

— The Importance of Understanding Your Individual Maintenance Calorie Range

— How Fat Enters & Leaves the Body

— How Lean Mass Affects Calorie Needs

— Maintenance Calories

— Why Strength Training is Important

— The Role of Food Quality in Calorie Absorption

— Calories & Weight loss

— Personalizing Diet & Exercise Plans

— Calorie Tracking & Observation

Resources Mentioned in This Episode:

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Meredith and Alex have discussed Alex's running journey, including her recent marathons. In her most recent race, the Los Angeles Marathon, she aimed for a sub-three-hour time but finished in 3:07:05. However, in the Calgary Marathon, Canada's longest running marathon, she improved her time by six minutes, finishing at 3:01:31. Alex shares her strategy for hitting a new personal best and the best ways to prepare for a race, including nutrition and training tips.

—The "This is The Last Marathon, I Swear" Feeling

— The Run Right After a Marathon

— Marathon Mindset Shifts

— Training Regimen

— Focusing on the Effort vs. the Race

— Allowing Yourself to be Disappointed

— Showing Up Even When Things Are Out Of Your Control

— What Changed from LA to Calgary

— Elite Athletes

— Aid Stations, Electrolytes, and Carbs

— Sodium

— Learning What Your Body Needs

— Creatine Loading

— Endurance Sports & Nutrition Basics

Resources Mentioned in This Episode:

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We have a bit of different episode for you today; Alex and Meredith dive into the topic of opposite action when trying to establish new behavior patterns. But that's not all! They also share some insights into the hiring process at Tactic Nutrition and what they look for in a coach. From a strong work ethic to problem-solving skills and taking constructive criticism, coaches at Tactic work seamlessly with each other and their clients. It's all about great communication, thinking outside of the box, and, most importantly, helping clients transform their lives for the better.

Want to work on the team? Email your cover letter and resume to [email protected]

— The Cyclical Nature of Arguments & Relationship Patterns

— Opposite Action

— The Mental Response to Physical Actions like Smiling

— Awareness of Behavior Patterns

— How to Get Hired as a Coach at Tactic Nutrition

— What It Takes to Be a Coach

— What We Look For in Potential Team Members

— Dealing with Feedback

— Problem Solving

— How Athleticism Plays a Factor

— What Good Communication Means to Us

— Good vs. Bad Work Ethic

— Working in the Fitness, Life, and Nutrition Coaching Field

— Nutrition Coaching Certification

— Transition from CrossFit to Coaching

— Trauma & Emotional Abuse

— Our Job Hiring Process

Resources Mentioned in This Episode:

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Alex and Meredith recently made a trip down to The Gorge Amphitheatre in Washington down in the United States to see one of their favorite musicians live. It was a transformative weekend watching as Brandi Carlile performed hit after hit, as well as seeing all of the guest performers who joined her on stage. They talk all about what life lessons they learned in the process, what being on a weekend musical experience while in an RV was like, and why we all should remember that once a wolf, always a wolf.

Disclaimer: Shortly after Alex and Meredith were at The Gorge, a mass shooting event took place. This episode was recorded prior to that event, and to honor the families, they are releasing the episode and asking those who can to click here to support the GoFund Me for the funerals of the two engaged women who died, Josilyn Ruiz and Brandy Escamilla.

— The Gorge

— Brandi Carlile's Beyond These Silent Days Tour & Echoes Through the Canyon

— Renting an RV

— Friday: Allison Russell & Marcus Mumford

— Saturday: Joni Mitchell & the Joni Jam

— Sunday: The Highwomen & Tanya Tucker

— 3 Major Life Lessons from The Gorge

— Love Wins

— Personal Takeaways

— Standing Up for Women & the LGBTQ+ Community

Resources Mentioned in This Episode:

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Alex and Meredith discuss the benefits of getting outside for fitness and mental health. They share personal experiences of how starting their day with a morning walk has improved their overall well-being, creativity, and productivity. They also touch on the importance of Vitamin D and nature appreciation moments, and so they provide practical tips for incorporating outdoor routines into daily life and emphasize that even small steps can make a big impact. Tune in for some inspiration to get outside and enjoy the benefits of nature!

— The Deal with Bathing Suits

— How Being in the Gym All Day Harms You

— Younger Athletes in CrossFit

— The CrossFit Impact on Females

— The Benefits of Getting Our Dog Rue

— The Health Benefits of Morning Walks

— Setting an Intention for the Day

— Vitamin D, Bone Density, and Testosterone Production

— Mental Health and Athletes

— Tips for Starting a Walk Routine

— Developing a Circadian Rhythm through Sunlight Exposure

— Balancing the Gym & Outdoor Activity

— Forming a Habit of Going Outside

— Sunscreen, Moisturizer, and Other Essentials

— Appreciating Nature

Resources Mentioned in This Episode:

• Huberman Lab Podcast: "Dr. Samer Hattar, Timing Your Light, Food, & Exercise for Optimal Sleep, Energy, & Mood"

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Alex and Meredith are challenging the unrealistic beauty standard of the "summer body." They do this by exploring the history of the bikini body, explaining why timelines don't work for fitness goals, and emphasizing how healthy lifestyle habits are the only way to truly enjoy day-to-day life without shame. With social media and the constant bombardment of other people's "ideal" bodies, it has become increasingly difficult to appreciate your own body. Even professional ex-body builders can take years to rebuild a healthy mental image of themselves after starving themselves and pushing to get leaner. Alex and Meredith conclude the episode with the concept of a wellness body and share solutions to combat the increase in appearance-based, deadline-focused body goals.

— Camping

— Summer Body Trends

— The History of the "Bikini Body"

— Social Media & The Rise of Body Dysmorphia

— Seasonal Changes in Mood & in Diet

— The Downfall of Appearance-Based Goals

— Creating Healthy Lifestyle Changes without a Timeline

— Loving Your Body, or Being Neutral to It

— Building Habits to Allow Enjoyment Instead of Shame

— The Mental Health of Ex Body Builders

— The Wellness Body

— Why Dieting the First Time is Easier

— Psychobiological Model of Motivation

— Ratings of Perceived Exertion (RPE)

— Living Up to Other People's Expectations of Your Body

— Why You Should Never Comment On People's Bodies

Resources Mentioned in This Episode:

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Welcome to Afternoon Snack's bigger, gayer episode for 2023 Pride. Alex and Meredith discuss LGBTQ+ life and culture, offer dating advice, share their thoughts on the current sociopolitical climate, and discuss the ongoing struggles faced by the LGBTQ+ community. They draw from their own experiences and external resources to provide insight into the current state of affairs, emphasizing the need to continue celebrating the triumphs of being gay while recognizing the work still to be done. They also answer listener questions taken from their Instagram account, @tacticnutrition, addressing topics such as dating as gay women, sexual scarcity, breakups, and pride events.

— 2023 Pride

— Lesbian Stereotypes

— Gay Women in Sports

— Trans Athletes

— Anti-trans laws in the US

— Coming Out

— Rising LGBTQ+ and Gender Acceptance in Gen Z

— Being Married

— Dating Advice for Gay Women

— Listener Q&A: Femininity, Pride Events, Gay Friends, Sexual Scarcity, Breakups, and More!

Listen to Afternoon Snack: The Pride Episode!

Resources Mentioned in This Episode:

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Alex and Meredith speak with Tactic Nutrition Coach Lynsey Martin about the importance of prioritizing fitness and nutrition basics over appearance and trendy methods. Many people complicate their routines by trying different diets and exercises without first mastering the fundamentals, which makes it harder to be consistent and disciplined. It's crucial to build healthy habits that fit your body's specific needs in order to achieve long-term success, especially as we age. Everyone progresses at their own pace, and what works for one person may not work for another. Alex, Meredith, and Lynsey explore the psychological, physiological, genetic, and environmental factors that make weight loss a highly individual journey rather than a one-size-fits-all approach.

— Defining Fitness and Nutrition Basics

— Individual Variation as Affected by Psychology, Physiology, Genetics, and Environmental Influences

— Eating for Health vs. Eating for Performance

— How Food Marketing Impacts the Brain

— Food Deserts

— Twin Studies and Genetics vs. Environmental Impacts

— Overcomplicated Routines

— Consistency & Discipline

— Weight Loss Drugs

— Menopausal Weight Gain

— Preserving Muscle Mass

— Weight Training Benefits for Overall Health and for Older Individuals

— Misinformation in the Fitness and Nutrition Space

— Looking Beyond Physical Appearance

Resources Mentioned in This Episode:

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Meredith and Alex share practical tips and personal stories about maintaining healthy eating habits while on vacation. They emphasize the importance of enjoying your vacation while still being mindful of your food choices and offer strategies for balancing indulgence with healthy options. From bringing your own snacks to deciding on utility eating or pleasure eating, they provide a 5-step comprehensive guide to managing your food intake while on the road so that you can honor the experience of your next vacation while still maintaining a healthy lifestyle.

— Practical Tips for Maintaining Healthy Eating Habits on the Road

— Balancing Indulgence with Healthy Options

— Alex & Meredith's Experiences with Nutrition/Fitness on the Road

— Forming Habits Now to Enjoy Time Off Later

— Bringing Your Own Snacks

— Using Placeholders

— To Track or Not to Track

— Utility vs. Pleasure

— Setting and Maintaining Boundaries

— Permission to Enjoy Your Vacation

— Not Stressing Too Much About Food

— The Impact of Travel on Body Weight

— Managing Expectations

— Relaxing and Having Fun While Still Being Mindful of Food Choices

— Honoring the Moment

Resources Mentioned in This Episode:

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Want to work with Tactic Functional Nutrition? Check Out Our Services

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