Dalton and Allegra received several questions regarding how to fight prediabetes and high blood sugar naturally through diet and exercise. The hosts discuss why more young people are experiencing these diagnoses today and how high stress levels, social media, and lack of exercise affect this.

Allegra explains what she would suggest to her own client in terms of structuring a specific diet, building a strategic workout plan, and eliminating key stressors.

The hosts then answer a list of questions they received on Instagram including the topic of stomach vacuums and if they actually work, how to handle plateauing/stubborn progress, and what workouts are specifically effective for fat loss.

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Hosts Allegra and Dalton discuss exactly where to begin when it comes to losing weight and changing your physique. Allegra mentions how a lot of her new clients have shared that they typically go towards extremes like eating too little or cutting foods that are essential for their diet when they try to lose weight. Allegra explains that not only is this unhealthy but it also is not sustainable and will never lead to longterm success.

Allegra then lists the healthy changes she has her clients make so that they are seeing results while staying full and fortified with proper micronutrients.

Dalton and Allegra chat about how they navigate eating out at restaurants and drinking the occasional martini on the weekends without ruining their fitness goals. They stress how important it is to have balance in your life in order to sustain a results-producing lifestyle.

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Hosts Allegra and Dalton discuss the relationship between working out and overall brain health. Allegra goes deep into explaining endorphins and why they make us feel so good. She shares how she uses working out, running in particular, to reset her hormones and mental state.

Dalton and Allegra talk about times when they were dealing with anxiety and how specific workouts helped them get through it.

Next, the hosts discuss creatine and how it has affected them both personally. Dalton talks about what happened when he was taking too much and how he's found a proper balance. Allegra shares her routine and also stats regarding women and creatine benefits specifically.

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Dalton and Allegra address the questions they get asked most often like how to avoid getting "bulky" when lifting, what is the difference between toning and bulking, and how to "see results fast."

Allegra gets super honest about these topics and also explains how important proper nutrition is and how diet impacts muscle growth. Dalton and Allegra discuss why their toning days and strength training days are so different.

Lastly, Allegra explains how she trains clients who need to see results fast and what exactly their workout routines and diets look like.

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Hosts Allegra and Dalton discuss mind-muscle connection and how it's important not only to see results but also to further deepen our connection with ourselves.

Allegra lists ways to create this connection including activation exercises and what to wear when training. She also explains why this is essential for feeling the glutes instead of the quads when squatting.

Dalton and Allegra then chat about endorphins and how working out has changed their lives from a mental health perspective. Allegra talks about how she uses running and cardio to reset her hormones and nervous system. Dalton explains how adding consistent workouts into his life has created a better quality of life.

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Hosts Allegra Paris and Dalton Evans discuss stress and how it affects the body. They explain the types of workouts to avoid when cortisol levels are raised. Allegra also mentions a few types of workouts that are beneficial to do when you're stressed because of the endorphins released. Lastly, the hosts share their own experiences with stress and what works for them.

Dalton lists several questions from his DM's that the hosts answer in their 'Questions From You' segment including how to balance fitness goals without giving up certain foods and ways to stay motivated when feeling cravings.

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Allegra and Dalton return to the pod after a year break, discussing life updates, new career goals, and how they kept up with their health & fitness over the summer and on vacation.

They explain the best ways to workout and stay on top of your goals while still enjoying a vacation without limiting your favorite foods. Allegra and Dalton also discuss the most strategic ways to drink without overloading calories or wrecking progress.

Allegra mentions what happens to your metabolism while drinking alcohol and explains the best foods to eat before, during, and after a day of rosé by the pool.

Hosts Allegra and Dalton share their own personal experiences and what has worked for them so that they can enjoy their time off without feeling like their fitness progress gets sidetracked.

Topics Discussed:

-travel workouts

-when to workout on vacation

-what alcohol does to your body and your metabolism

-what drinks to choose and when

-balancing treats with healthy foods

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Many people stick to one or two workout types such as pilates or weight training hoping to see the results they’re looking for. For beginners, it can feel very overwhelming trying to decide what type of workout to do and when. Hosts Allegra and Dalton explain how you don’t need to do all types to see results, however, you must include a range that involves cardio and strength training to build lean muscle and burn calories efficiently. Muscle build is imperative when trying to build a shape or even for general weight loss. Allegra discusses why weight training is so essential and why it won’t make you “big” especially if that isn’t your goal. Next, Dalton and Allegra answer ‘Questions From You’ including topics such as BCAA’s, creatine, and top protein drinks. 

Topics Discussed:

-Workout types explained (weight training, HIIT, cardio, pilates)

-How to build out a workout routine

-Why to incorporate both cardio and strength training

-Are BCAA’s and creatine important

-Protein drinks

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For someone just beginning their weight loss journey, it can feel extremely overwhelming trying to sift through the mass amounts of information (and misinformation) on the internet. Host Allegra Paris likes to take a mathematical approach rather than a subjective one, to help make sense of what it takes to lose body fat. Allegra explains how you must expend more calories in a day than you consume in order to be in a deficit and see results. Allegra and Dalton explain how they figured out their own macronutrient ratios needed to lose body fat. They also review macronutrients, what they are, and how to employ flexible eating so you can enjoy your meals and still lose weight.

Topics Discussed:

-Clearly understanding how to lose body fat from a mathematical perspective

-How to calculate your macronutrients for weight loss

-How to organize your meals from a macronutrient perspective so you can enjoy them while also seeing results

-Tools for calculating your macronutrients

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Allegra answers a question she got on Instagram concerning colostrum powder. She explains what it is and her overall take on it. Allegra and Dalton then discuss ways they’ve healed their gut issues on their own including food pairing and elimination of certain foods for specific time periods. Next, Allegra explains why she doesn’t suggest modifying exercises as a beginner, but instead, using lighter weights and/or slowing the workout tempo down. Dalton mentions what he did when he first started working out and how it helped him become advanced.

Topics Discussed:

-What is colostrum powder and how is it beneficial

-Ways to potentially heal your gut and alleviate/cure issues such as irritable bowel syndrome

-What to do if the workout is too hard or you’re a beginner

-How to simplify a workout without modifying exercises

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