Born to Thrive Podcast

In Loving Memory of Chris O'Donnell: Lessons on Fitness, Mental Health, and Compassion

We're revisiting my very first podcast interview with the late Chris O'Donnell, a passionate fitness enthusiast and mental health advocate. Chris was one of the most supportive, loving, and encouraging people I've ever known, and his wisdom and warmth continue to inspire.

Together, we discuss Chris’s transformative journey with fitness and its therapeutic role in managing mental health and overcoming addiction. Chris shares candid insights about the stigma surrounding eating disorders, the importance of community in recovery, and the power of self-awareness in fostering a healthy relationship with food and fitness.

Alex and Chris explore the challenges of navigating social media’s influence on self-image, the value of small wins in combating depression, and the importance of cultivating self-love and accountability. Chris’s lessons remind us of the strength found in connection, compassion, and joy in the everyday.

This episode serves as a tribute to Chris’s legacy, offering timeless lessons to inspire growth, resilience, and kindness.

For anyone listening or reading this - I'm so happy you're here 💙

In this episode of "Born to Thrive," we dive into how LWA Coaching's 3-Step Surviving to Thriving Method actually helps people stop yo-yo dieting and gets real results. There is no gatekeeping and this episode goes through all three phases so that you can do it own your own in 2024. 

(1:20) Alex's Yo-Yo Diet Journey

(3:00) Surviving to Thriving

(5:40) Earn the Right to Diet 

(17:40) Do the Boring Work 

(21:30) Time to Thrive 

(29:00) Recap

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In this inspiring episode of Born to Thrive, Alex Allen sits down with the incredible Flabuloslo to discuss her transformative health journey. Together, they explore:

Alex and Lo reflect on the all-or-nothing mentality that often accompanies goal setting, the significance of setting personal boundaries and navigating emotional regulation. They share insights on embracing vulnerability, the power of community support during grief, and the importance of authenticity in building a thriving life.

Key Highlights:

Whether you're navigating your own health journey, setting goals for the New Year, or simply looking for inspiration, this episode is packed with practical advice and heartfelt wisdom.

Find Flabuloslo Online:

Connect with Alex Allen:

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I'm so happy you're here. Summary

In this episode, Alex discusses the challenges and lessons learned from yo-yo dieting, sharing personal experiences and insights on body image, food relationships, and mental health. The conversation emphasizes the importance of self-worth beyond weight, the impact of restrictive eating, and the need for sustainable habits. Alex encourages listeners to adopt a mindset focused on self-compassion and to learn from past experiences without judgment, ultimately aiming to break free from the cycle of yo-yo dieting.

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Chapters

00:00 Introduction to Yo-Yo Dieting

05:48 Lessons Learned from Yo-Yo Dieting

11:34 Understanding Food Relationships

21:02 Sustainable Habits vs. Quick Fixes

30:49 Reflection and Moving Forward

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Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from

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Click Here to Apply for 1:1 Coaching with LWA Coaching

Lets talk 'food noise'—the constant chatter about food that many people experience. Alex explores the underlying causes of food noise, including hunger, under eating, cravings, and emotional eating. Alex emphasizes the importance of understanding these issues to break the cycle of frustrating eating habits and develop a healthier relationship with food. We discuss how to manage cravings, the significance of moderation, and the need for emotional regulation.

In this solo episode of Born to Thrive, Alex dives deep into the interplay between the menstrual cycle, health, and fitness, addressing a wide array of listener questions. Throughout the episode, Alex guides listeners through the four phases of the menstrual cycle—menstrual, follicular, ovulatory, and luteal—and explains how each phase impacts energy levels, workouts, and nutrition needs.

Key topics include how to tailor workouts based on hormonal fluctuations, managing cravings and hunger around menstruation, and understanding fatigue and sleep patterns linked to different stages of the cycle. Alex debunks myths around cycle syncing, highlights the importance of tracking one's cycle, and provides actionable insights for working with—not against—hormonal changes.

With her signature blend of expertise and empathy, Alex emphasizes the value of listening to one's body, creating flexibility in fitness routines, and making nutrition choices that align with individual needs. The episode encourages women to prioritize their quality of life and deepen self-awareness, making space for rest, strength, and resilience as they thrive.

Chapters

00:00 Introduction to Menstrual Cycle and Fitness Q&A

05:56 Cycle Syncing: Myths and Realities

12:02 Cravings and Hunger During the Menstrual Cycle

17:50 Tracking Your Cycle for Better Training

23:57 Managing Hormonal Imbalances and Quality of Life

30:04 Final Thoughts and Encouragement

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Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from

Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

Click Here to Apply for 1:1 Coaching with LWA Coaching

In this empowering solo episode, Alex dives into the foundation of self-worth, self-love, and self-respect and why they are essential to living a fulfilling life. This episode isn’t just about theory; it’s packed with actionable steps, reflective questions, and personal insights to help listeners begin strengthening their relationship with themselves. From breaking down what these concepts really mean to providing clear, practical exercises, Alex guides listeners on a journey toward deeper self-acceptance and resilience.

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Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from

Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

Click Here to Apply for 1:1 Coaching with LWA Coaching

In this insightful and entertaining roundtable, Alex Allen is joined by Luke Hanna, Mike Pridgen, Rob Lapham, and Saeji, diving deep into fitness, mental health, and the nuances of modern-day personal growth. From the humor and grit of fitness journeys to the hidden impact of toxic positivity, the hosts share candid thoughts on everything from overcoming injuries to facing societal expectations. Together, they unravel the balancing act between self-deprecation and self-respect, the lasting effects of bullying, and the importance of open dialogue around challenging topics like nutrition, substance use, and even relationships with pornography.

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Chapters

00:00 Introduction and Light Banter

02:27 Fitness Roundtable: Personal Introductions

05:43 The Nature of Sports and Injuries

07:09 Toxic Positivity: A Deep Dive

14:10 The Balance of Positivity and Reality

22:42 Self-Deprecation and Its Impacts

27:23 Bullying and Its Long-Term Effects

30:33 The Challenge of Self-Reflection

31:55 Navigating Nutrition and Vaccination Discussions

34:37 The Importance of Open Dialogue

37:49 Growth Through Difficult Conversations

41:03 Changing Perspectives on Nutrition

46:05 The Complexity of Dieting and Weight Loss

52:48 Skepticism in Nutrition Research

57:55 Conspiracy Theories and Confirmation Bias

01:01:41 The 5G Repellent Lotion Hoax

01:03:06 Reflections on Drinking and Hangovers

01:06:13 The Legal Age Debate: Alcohol and Military Service

01:09:02 The Impact of Legalization on Substance Use

01:10:56 Generational Perspectives on Alcohol and Substance Use

01:14:10 The Comfort of Familiar Smells and Vaping Culture

01:16:59 The Complex Relationship with Pornography

01:19:50 Addiction and the Search for Stimulation

01:25:13 Closing Thoughts on Health and Personal Growth

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Luke: https://www.instagram.com/lukehannanutrition/

Mike: https://www.instagram.com/mikeneedsaplan/

Rob: https://www.instagram.com/rob.lapham/

Saeji: https://www.instagram.com/saeji007/

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Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from

Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

Click Here to Apply for 1:1 Coaching with LWA Coaching

In this dynamic fitness roundtable, Alex sits down with fitness experts Mike Pridgen and Rob Lapham for a candid discussion on the journey to health and wellness.

Together, they explore the key components of building sustainable fitness routines, the importance of structure, and how to balance flexibility with discipline.

The conversation also delves into the challenges of controlling external factors, how to embrace failure as part of growth, and the value of asking thoughtful questions.

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Chapters

00:00 Introduction and Humor in Conversations

02:54 Personal Journeys and Weight Loss Success

06:14 The Importance of Structure in Fitness

08:53 Decision Making vs. Steps in Fitness Plans

12:11 Controlling What You Can Control

14:55 Embracing Failure and Learning

18:02 The Role of Questions in Growth

21:00 Dating Experiences and Lessons Learned

37:02 Navigating Breakups and Vulnerability

40:23 The Impact of Societal Expectations on Men and Women

43:19 Emotional Expression and Healing

49:30 The Journey of Self-Discovery and Acceptance

56:01 Chasing Happiness: The Illusion of Weight Loss

01:01:03 Practical Tips for Starting Your Journey

01:10:02 The Importance of Empathy and Understanding

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Find Mike on Instagram: https://www.instagram.com/mikeneedsaplan/

Find Rob on Instagram: https://www.instagram.com/rob.lapham/

and Rob's guest Saeji: https://www.instagram.com/saeji007/

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Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from

Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

Click Here to Apply for 1:1 Coaching with LWA Coaching

In this episode Alex Allen interviews Tommy Martin, a doctor and fitness enthusiast known for his positive outlook and authenticity.

They discuss Tommy's journey through medical school, the importance of sleep, and his personal fitness journey, including overcoming body image issues.

The conversation also delves into the significance of scheduling personal time, body positivity, and the impact of social media on self-perception. Tommy shares his insights on how to navigate the challenges of maintaining a healthy relationship with fitness and body image while being active on social media.

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Find Tommy on Instagram: https://www.instagram.com/dr.tommymartin/?hl=en

and on TikTok: https://www.tiktok.com/@dr.tommymartin?lang=en

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Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from

Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

Click Here to Apply for 1:1 Coaching with LWA Coaching