Fuel Your Strength

Whatever you call it, exercise/fitness/movement has so many proven benefits for your body and mind that it can be hard to accept that sometimes, more is definitely not more. If you're like many people I work with, you're afraid that taking it down a notch means you're lazy, you're a failure, and you'll automatically gain 20 pounds. And that's total BS you've been lead to believe.

In this episode, I'm sharing three important ways to adjust your fitness routine when life shovels a big heap of stress your way. Making adjustments to these three factors can have a huge impact on how you feel, how you perform, and how you're able to recover. Remember, more is not always more! It's time to start listening more to what your body is asking for...and what it's not.

In this episode I covered:

• Why I'm personally taking it down a notch right now
• Objective & subjective ways to listen to your body re: exercise
• 3 ways to adjust your fitness plan when life turns up the heat
• Real talk about what's not going to happen to your body when you rest

Remember to find the show notes and other episodes on StephGaudreau.com

Resources from this episode:

• Get all the pre-order bonuses for The Core 4
• Harder to Kill Club

Follow Steph on:

Instagram| Facebook | Pinterest | YouTube | Twitter

I'd really love it if you would take 10 seconds and subscribe to the podcast!

At 40 years of age, Jennifer Schreckengost left behind her stable career, health insurance and the guarantee of many things to start living a life that she loved instead. Jennifer started a food blog, Wanderlust and Wellness, focused around promoting nut-free and paleo options, eventually switching to a more well-rounded version of nut-free, dairy-free and gluten-free. Since taking the leap Jennifer has successfully turned her brand into a full-time business and has never looked back.

Today Jennifer is passionate about helping other women realize that they too can take whatever steps necessary to change your life into something you love at any age. On this episode, Jennifer explores precise tools you can use to hit the reset button on your life at any stage, ways to get out of your own way, and tips for business and life to accomplish whatever you want to do.

By creating a community where women feel safe to explore the visions of the life that they have always dreamed of while promoting healthy and positive ideas, Jennifer is spreading the mantra of 'eat well, live well and explore often'.

Are you ready to solidify your 'why', take the leap to business ownership or just learn the steps necessary to start living a life you love? Share what your biggest takeaway from Jennifer's wisdom was in the comments on the episode page.

• Getting over imposter syndrome around stepping out on your own
• Resources for those that live a nut-free, gluten-free or dairy-free lifestyle
• How to find your happy center in the current vortex of diet trends
• Letting go of the anxiety around the rules of what you are eating
• Ways Jennifer is creating a model for women at any age accomplish their goals

"Patience and persistence and consistency, those are three words I have written on my board because that is probably the biggest lesson I have learned is it's not going to happen overnight, it's a slow gain." (16:17)

"My goal was always to be able to do my blog full time and leave that full-time job, and my deep down vision, my 'why', was to create a life that I love, to live my best life, as cliche as that sounds, and to help other people see that they could do that too." (18:10)

"To me, that sacrifice was worth it because I knew that in order for me to take that final leap into creating that life, that vision that I had, I needed to make that big jump and sacrifice and so that's what I did." (32:58)

"What I want to show women is that you can make that transition, you can make that career change, you can make that lifestyle change. Whatever it is, at any age, even if it's at 40 because that's exactly what I did." (39:10)

Wanderlust and Wellness Website

Follow Wanderlust and Wellness on Facebook | Instagram | Pinterest

The Wanderlust and Wellness Podcast by Jennifer Schreckengost

Wanderlust Cooking Club

HTK 205: Veronica Valli

Pre-Order The 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!

I'm back this week with part two of our body image real talk conversation. Last week, I covered the sub-topics of why fitting rooms fuck with our minds, the role of media in all of this, and why cellulite should not be demonized. It got spicy at times, and this week proves to be the same. But don't mistake my spiciness for bitchiness. No. My job as a coach is to support you in the areas you need support while challenging you to stop playing small. Growth and expansion, FTW.

In this week's episode, I'm reminding you about what fierce love means and then diving headlong into a few points about why blaming others for making you feel bad = a lack of taking personal responsibility for what you can change or affect. I'm also bringing up the topic of body neutrality and how this can be a more attainable middle ground between all-out self-love and crushing self-hatred. And finally, I'm covering the an unexpected aspect of comparison that could be holding you back.

In this episode I covered:

• What fierce love means
• Why you can't just blame others for making you feel bad
• The underutilized topic of body neutrality
• Why loving everything about yourself can set you up for self-sabotage
• The comparison trap you probably aren't even aware of that's holding you back

Remember to find the show notes and other episodes on StephGaudreau.com

Resources from this episode:

• Get all the pre-order bonuses for The Core 4
• Body Image Real Talk: Part 1 – Ep 208
• Body Neutrality post
• Harder to Kill Club

Follow Steph on:

Instagram| Facebook | Pinterest | YouTube | Twitter

I'd really love it if you would take 10 seconds and subscribe to the podcast!

Are you often unable to fall asleep, experiencing mood swings, random cravings, or are unable to work out the way you want to? Instead of focusing on pushing yourself harder, these issues may require a deeper look into your hormonal changes and how it is affecting your body.

While it is normal for women to experience highs and lows in their hormones, sometimes we can feel confused and under-informed. This is why I have hormone expert Dr. Brooke Kalanick back on the show today to help you understand your hormones holistically and what you can start, or stop, doing to help support your body best.

Dr. Brooke is exploding with information, explaining the connection between your menstrual cycle, nutrition, exercise level, and hormones, the role cortisol and thyroid levels play in your ability to regulate itself, and why you should be listening to your appetite, cravings, energy, and sleep to hear what your hormones are trying to tell you.

Learn about which environmental and stress factors could be wreaking havoc on your hormones, ways to allow yourself to get to a place unrestricted by strict nutrition rules, and how to support your hormones through perimenopause, menopause and beyond.

Dr. Brooke is all about customizing a solution to fit your needs and shares her foundational approaches to life and wellness which is changing women's lives with her and Sarah Fragoso's new book, Hangry. If the title alone resonates with you, you need to listen in on Dr. Brooke's pillars to success in order to empower yourself to become fully present in life again.

Stop mistaking common symptoms for normal and start getting answers so that you can start feeling better. Are you ready to start listening to your intuition and put your own health first? Share where you are at in your hormone discovery journey in the comments on the episode page.

• Using nutrition and stress management to offset hormonal changes after 30
• How to start personalizing your carb timing for your specific carb tolerance
• Which foods you should be eating at different times of the month depending on you
• Signs that you may need to decrease your exercise for your own good
• Understanding your cravings and why they aren't something to freak out about
• Ways to prioritize what moves the needle for your health without guilt

"We shouldn't be mad at our hormones, we shouldn't feel like they are betraying us, they are trying so hard to stay in balance in our crazy, bonkers, toxic, busy, overstressed world." (14:05)

"It's not as pretty, it's not as easy for me to just say 'you have got this hormone issue so you need to eat this many grams this many times a day'. For a lot of women, it's a little more nuanced than that." (32:07)

"Most women have multiple hormone issues going on and so we really need to take them in a systematic fashion and deal with the stuff that makes you hangry first." (39:48)

"Be who you are authentically and unapologetically. Because when we are not, I really think that is the most, and Sarah would agree with me, the most stressful thing for a woman." (51:57)

Pre-Order Hangry by Dr. Brooke and Sarah Fragoso

Better by Dr. Brooke Website

Follow Dr. Brooke on Facebook | Instagram | Twitter

The Sarah & Dr. Brooke Show Podcast

Better Everyday Podcast

HTK 071: Hormone Help with Dr. Brooke Kalanic

Pre Order The Core 4 Book Here

Join the Harder to Kill Facebook Group 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!

Hold onto your hats, friend...it's time for some body image real talk. In fact, there's so much to say about this topic that I'm breaking it up into two episodes with part two coming next week. Summer is here and wearing shorts or a bathing suit is now coming to top of mind again...and that brings up negative body image, negative self-talk, and feelings of being less than or not good enough. There are women in my community who haven't shown their legs in decades because they're afraid of what others will think of them.

And I get it. I was that woman. I was fearful, self-conscious, and had dysmorphic body thoughts. I come from a place of love in this episode though what I have to say is often firm and a bit of a wake up call. Nobody is going to start valuing yourself for you. You have to get real about the tired out narratives that are no longer serving you. Rejecting those narratives, unlearning old views, and embracing new ways of seeing yourself is possible. It takes work but you can do it.

In this episode, I'm talking about why dressing rooms are such a mindfuck. From there, I'm diving into the first of three real talk points regarding body image. If your heart is open and you're ready to hear them, these issues have the potential to change everything.

In this episode I covered:

• Why body image is top of mind right now
• 3 reasons why fitting rooms fuck with our heads
• 3 aspects of body image we need to get real about

Remember to find the show notes and other episodes on StephGaudreau.com

Resources from this episode:

• Pre-order The Core 4 & get all the bonuses
• Cellulite & Confidence – Ep 108
• Wear the Shorts – Ep 192
• Harder to Kill Club

Follow Steph on:

Instagram| Facebook | Pinterest | YouTube | Twitter

I'd really love it if you would take 10 seconds and subscribe to the podcast!

Dr. Rob Abbott is an integrative medical doctor who believes in talking to his patients and learning their stories to find the root cause of what ails them. An expert in the field of nutritional and lifestyle interventions when working with Hashimoto's Thyroiditis, Dr. Abbott has a unique blend of approaches when looking at medicine and employs a refreshing and compassionate approach to working with clients.

Dr. Abbott believes in studying what is relevant to the patient and improving peoples quality of life by addressing chronic conditions through multifaceted interventions. Today he shares the results of his recently co-published study all about the benefits of the Autoimmune Protocol Diet and provides a space for us to come together and make positive and empowered change through knowledge.

If you believe in the power of positive psychology, are looking to explore about how your lifestyle and diet can impact how your body is functioning, or want to learn more about Hashimoto's and the simple ways you can elevate your symptoms, this is the episode for you. By seeing the story behind the person, Dr. Abbott helps people walk through their symptoms and creates a real connection between doctor and patient to find an integrative approach to healing.

Do you feel as though your doctor really listens to your story? Have you been frustrated by dismissive doctors in the past? Share your past experiences with us in the comments on the episode page!

• Honoring the power of listening to someone's story and the healing potential it can have
• Bridging the gap between the doctor and nutritionist silos to create progressive healing
• How Dr. Abbott funded a medical study through online activism and crowdfunding
• Ways to improve your quality of life and Hashimotos symptoms with AIP
• Take a close look at the results of the AIP medical study and what is next in research

"I try to not care about on the surface what someone might do for a living or the letters after their name, and really get to know the story behind the person." (9:12)

"I'm going to challenge you, not in a way to make you feel judged or torn down, but to say 'hey maybe that's not really what you need right now'." (34:02)

"If you talk to him and ask him what is the most important component of his multifaceted approach which has shown amazing benefits... it's not food, it's not even movement and it's not even sleeping. It's love." (47:55)

"As much as I love the autoimmune protocol as dietary intervention, it's just a tool and part of a greater tool kit of personalized care and community and really loving and caring about other people." (48:26)

"Sometimes we want to jump immediately to the sexy stuff, the hormones and all this, when really if you just give lifestyle time in a controlled and supported setting, you are going to see some awesome stuff happen." (1:10:06)

• Free Health Education E-Book Download Here
• Read the AIP Medical Study Here
• Resilient Roots Collaborative Website
• A Medicinal Mind Website
• A Medicinal Mind Podcast
• Follow Dr. Rob Abbott on Facebook | Instagram
• SAD to AIP in SIX Website
• HTK 169: Angie Alt
• 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!

Being an empath is a gift, but it's often a challenge to manage. I wasn't even aware that this trait had a name until I was an adult, and suddenly a lot of my life made sense. I dance with the dynamic between leaning into and using my gifts while at the same time not being crushed by it. The boundary between letting myself stay open as an empath and taking it all on is often razor thin and completely blurry.

In this episode, I'm sharing some common empath traits and how I personally try to manage my energy as an empath. Included are five of my go-to strategies for protecting myself from taking on OPE (other people's energy).

In this episode I covered:

• A book update
• Pros and cons of personality tests
• 10 common empath traits
• 5 tips I use for managing my energy

Remember to find the show notes and other episodes on StephGaudreau.com

Resources from this episode:

• Pre-order The Core 4 & get all the bonuses
• Sensitive – Ep 156
• Top 10 Traits of an Empath
• Harder to Kill Club

Follow Steph on:

Instagram| Facebook | Pinterest | YouTube | Twitter

I'd really love it if you would take 10 seconds and subscribe to the podcast!

Popular culture has made us believe that in order to get to the land of self-acceptance, fun, freedom, and adventure, we need alcohol. Veronica Valli realized that this could not be further from the truth after she stopped drinking at the age of 27, and has since set out to share benefits of sobriety with others.

Today we are addressing all your questions about getting sober, and the answers may surprise you. Learn why Veronica felt the need to stop drinking, what questions to ask yourself to judge your relationship with alcohol and if it is a problem, and learn why Veronica is determined to break the socially constructed normalized crutch of alcohol abuse.

If you have never stopped to question the cultural differences, societal pressures and physical toll that drinking can take on your body, Veronica is here to open your eyes. A true believer in the freedom and fun you can find in sobriety, Veronica strives to make alcohol free as standard as gluten-free or vegetarian without batting an eyelid.

Drinking culture can be a difficult thing to navigate, but with the tools and support, Veronica provides, you can stop using alcohol to cope and start thriving in the sober community.

How does your relationship with alcohol affect your day to day routine? Share with us in the comments on the episode page.

• Changing the perception around sobriety and the gifts it can bring you
• Addressing the mom drinking culture pushed by advertising companies
• Tips to help you avoid drinking in social situations without confrontation
• How stopping drinking can help you find out who your real friends are
• Exploring the ways sobriety can open you up to be your best self

"I stopped drinking when I was 27, and I thought my life was over, but I couldn't continue as I was. And in fact, the reverse was true, my life expanded in ways are just frankly beyond my wildest dreams." (9:36)

"The secret is, you can get to the land of fun, excitement, belonging, connection, relaxing, romance, and sex, sober... and it's better." (22:42)

"When they look at the true cost, it is quite shocking to them, it's your integrity, your dignity, it's those costs, your self-esteem." (32:21)

"When alcohol rents space in your head, when you're thinking about drinking or not drinking or how much you are going to drink or what time you are going to drink or have you drank too much, its renting space in your head. That's the indication that you have a problem." (39:14)

"A sober life is a fantastic life, it is just amazing. And I really want people to see that." (50:57)

• Soberful Podcast
• Veronica Valli Website
• Join the Soberful Facebook Group Here
• Soberful Life Community With a Purpose
• Follow Veronica on Instagram
• Pre Order Core 4 The Book

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, I'm digging into another round of listener questions and providing answers to some of your most common inquiries.

Questions answered on this episode:

"I am working hard on intuitive eating. Any advice for helping with the mind shift to this and eating for health vs the stand by "to lose weight" goal, especially when you know you feel better at a lower weight. I am having a hard time not making weight loss my goal."

"Do you ever do cardio, like running, or do you ever bike anymore?"

"I've had a problem since I was a teenager with body image issues and trying to love my body instead of hate it. The only way I've ever lost weight is by starvation diets that I know are unhealthy. I am now tracking macros and trying to eat healthy , but it's so hard to grasp the concept that I need to eat more to lose weight. How do we change that mindset?"

"My current struggle is not letting the messages from "the rest of the world" get to me. I get SUPER defensive/pissed if I hear someone talk about things like counting calories, having "abs", "beach bodies", etc. I need some kind of mantra for not letting the bullshit affect me so much."

"What is the best strategy for overcoming strength plateaus when you are limited to at home workouts?"

"I know you've very recently covered the topic of plate shaming, or making judgements on other's food choices.. but how can we respond and educate those who are not aware of how harmful this behavior is? How can we get to a place of eating whatever the fuck we want to without outside commentary?"

"I have been doing intermittent fasting for about 6 months, but I wasn't training due to an injury. I recently started training again and I am sooo hungry, even if I eat well during the 8-hour window. Do you have any tips to help me?"

Remember to find the show notes and other episodes on StephGaudreau.com

Resources from this episode:

• Pre-order The Core 4 & get all the bonuses
• Ask Steph Volume 1 – Ep 172
• Ask Steph Volume 2 – Ep 176
• Harder to Kill Club

Follow Steph on:

Instagram| Facebook | Pinterest | YouTube | Twitter

I'd really love it if you would take 10 seconds and subscribe to the podcast!

So many women are dealing with symptoms caused by hypothyroidism and either don't know it or don't know how to fix it. Dr. Becky Campbell was part of this group, after dealing with weight gain, hair loss, and chronic fatigue during schooling. After a series of general practitioners and specialists left her without answers, she found her solution in a holistic practitioner that outlined her thyroid issues. Today Dr. Becky is passionate about helping other people get to the root cause of their thyroid issues and start feeling better faster.

Dr. Becky is shedding light on everything from to what hypothyroidism is, what tests you should be asking for, how to eat and exercise for your thyroid and more. If you are seeing abnormal changes in your body, are not feeling yourself, or unsure of what tests to ask for from your doctor, Dr. Becky is answering all of your questions and more on this episode.

Learn why you adopting a new lifestyle is not a prescription for restriction, the important role thyroid hormones play in all functions of the body, how to make sure your doctor is checking you thoroughly enough, and how to support your adrenals through stress management techniques. Dr. Becky believes in listening to what your body is asking for to know what you need to do to support your body without extreme measures.

Once you understand the crucial role your thyroid plays in the body you will be able to shift your mindset, diet, and lifestyle to become partners with your body again.

Are you struggling with a form of hypothyroidism? Share your journey with us in the comments on the episode page.

• Ways to require less thyroid medication and feel normal in your body again
• Symptoms that you should be looking for to know when to get your thyroid tested
• Steps you can take on your own that cost no money and really make a difference
• How to view exercise and diet in a way that is supportive for hypothyroidism
• The importance of diet, liver function, gut health and adrenals on your thyroid levels

"I had to do the work with changing my lifestyle to get better, but I did and I got so much better, and so I knew this is what I needed to do, help other people." (9:48)

"Everybody is different, so it's not going to look the same for everybody, but I can tell you right now I don't feel deprived at all in the way I eat." (12:10)

"I think when you can actually figure out what the problem is for your body, and learn how to handle that, that's when you are going to get the best results. You can't do what somebody else did and expect the same thing if you guys are two different people." (21:40)

"My purpose is really to try and help people help themselves with as little money as possible, and with this method, you really can do that." (34:02)

"If your body is telling you something is wrong, it's wrong." (39:40)

• Download The Ultimate Thyroid Guide Here
• The 30-Day Thyroid Reset Plan by Dr. Becky Campbell
• Dr. Becky Campbell Website
• Follow Dr. Becky Campbell on Facebook | Instagram | Twitter | Pinterest
• 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!