Fuel Your Strength

Usually on the Friday episode of the podcast, I'm on the mic solo ranting or pondering on whatever's on my mind. But today, we're switching things up a little bit. I'll be answering several of your listener questions in the first ever-episode of Ask Steph. If you have a question that I didn't answer, feel free to message or email me and let me know!

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

Today I'm answering questions about:

• How to transition from interest/passion to a business
• How often I fall off the wagon and what I do about it
• How to start training for a powerlifting meet
• The essential elements to role modeling positivity for future generations
• How to set goals when you first start lifting
• My fave tv show
• Which fictional character I'd be
• How woo I am
• Which podcasts I listen to
• My favorite meal
• ...and more

Resources from this episode:

• Core 4 Program - Starts Feb 3
• Harder to Kill Club

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There are tons of factors that could be playing a role in your bad habits that are keeping you feeling tired, slow, foggy, or just not yourself. Ari Whitten recognized this, and after seeing a lack of representation in the medical field surrounding adrenal fatigue, he decided to produce the information himself.

After countless hours of research, Ari has discovered how to stop your fatigue with evidence-based science. Now, he uses his knowledge to empower people all over the world and change the conversation around understanding your own health better.

Ari is diving into a deep analysis of a large body of evidence on this specific topic. He is sharing the important role your mitochondria play in your energy, how your cortisol levels could be impacting your body, and why you should switch out all the lightbulbs in your house yesterday. If you have been given a fatigue diagnosis or suspect it on your own, this is an episode that could forever change you approach your own fatigue. Your symptoms are real, and its time to get some answers.

Do you struggle with adrenal fatigue, constant stress or not enough sleep? Let us know where you are at in the comments on the episode page!

• Bringing simplicity and clarity to understanding adrenal fatigue
• Why the media is not a good place to get evidence-based information
• Practical strategies to overcome fatigue and get more energy
• The key mechanisms in your body that impact your hormones and energy levels
• Advice for those who have restricted sleep or struggling sleepers

"I left medical school just because I was so holistic minded and I couldn't stand being in an environment where you have people suffering from diseases of lifestyle" (20:33)

"I realized that the conventional medical realm brushed the whole thing off as nonsense. They do not accept adrenal fatigue as a real medical condition. And I was actually annoyed by this" (23:59)

"There's basically a vast landscape of dozens of different systems and mechanisms that are involved in regulating our energy levels" (43:11)

"It's basically a combination of those factors at the root cause level, at the lifestyle and environmental level, and how they interact with all the systems of our body" (54:44)

"There's essentially a spider web of different mechanisms of how these environmental and lifestyle factors are suppressing different physiological systems… that are leading to us having the symptoms of fatigue" (1:01:43)

Sign up for Ari's Free Masterclass Training

The Hidden Truth about Adrenal Fatigue

The Energy Blueprint

The Energy Blueprint Podcast

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Why does society have such a hard time with women who swear? And more importantly, why do we feel the need to tell people they should change to suit our preferences? The topic of swearing is a personal one for me, and I've received plenty of feedback over the years telling me I'd be more successful or likable if I cleaned up my word choice. Make no mistake, this is a 5 chili episode.

In this episode, I'm exploring the internal biases we have about people who swear, the reasons why people feel the need to police others on word choice, and why women seem to be more harshly judged for swearing and language in general than men. I'm also looking at why trying to appeal to everyone means you appeal to nobody, the exact opposite of what you probably intend if you're going into business.

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

On this episode:

• Why your word choice is your own...but you don't need to police others
• What kinds of internal bias we carry around about people who swear
• What you can do if you don't like swearing
• Why women are more harshly judged for their language

Resources from this episode:

• Core 4 Program - Starts Feb 3
• Harder to Kill Club

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If you are sick, unsure of what is wrong, or struggling to make the changes you need to get your body back on track, autoimmune issues could be the culprit. After 18 years of dealing with a variety of health issues that left her questioning her own mental state, Angie found healing by getting to the root cause of her issues and never giving up. Now, Angie is an advocate for helping others understand their diseases and empower themselves through knowledge.

Angie is changing the game in the way we understand autoimmune diseases, creating a new diet for autoimmunity that is making waves in the medical community, and empowering others to listen to their body and stand up for your symptoms. She is telling us all about her SAD to AIP in 6 program, which foods you should increase or decrease depending on your autoimmunity, and why it is not all about subtraction when it comes to AIP. We are diving into everything from anti-inflammatory fats, to supporting your liver and when it is time to consult a professional.

By mixing Western and natural medicine to find the perfect balance for you, you too can help your immune system function better by feeding it what it needs to help you heal. If you have a recent autoimmune diagnosis or have been dealing with autoimmunity for years, Angie is a wonderful resource for anyone looking to prioritize their health.

How does your story relate to Angie's? Let us know in the comments on the episode page!

• Navigating the tricky waters of autoimmune diseases and protocols
• Lifestyle and nutrition factors to help you empower yourself with knowledge
• Understanding endometriosis, Hashimoto's, celiac disease, and more
• Ways to cope with integrating large dietary changes into your life
• Tapping into the positive energy of being your own personal health champion

"I jumped right in and six months later it was like I had a new body, and a year later I changed everything about my life including my career to help other people with this" (17:41)

"You can only do what you can do at the time with the information that you have, and when you know better you do better" (19:49)

"Combining these two methods, [traditional medicine] and [natural medicine], if that's what you need, is really worthwhile" (26:29)

"The goal with autoimmune disease is your personal highest level of wellness, and using all the tools in the toolbox to get there is totally worth it" (31:41)

"Your goal should be to arrive at an individual diet that is the least restrictive and the most nourishing for you. Whatever diet is giving you the greatest degree of health with the least restriction, that's your ultimate goal" (41:08)

Auto Immune Wellness Website

SAD to AIP in SIX Week Program

The Autoimmune Wellness Podcast

The Paleo Solution by Robb Wolf

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It's no secret that on the Fierce Love Friday edition of this podcast, I often talk (and rant) about issues facing my community around health and wellness. But today, I'm taking a slightly different approach and pulling back the curtain on what went well – and didn't – in 2018, plus taking a look at what's to come this year and considering the bottom line.

I was inspired to record this show based on Paul Jarvis's weekly dispatch email. Transparency is something that's often lacking in the world of online business. Yet I believe that through sharing the good as well as the challenges, we can more easily see each other's humanity and realize that we aren't alone. My hope is that this episode will inspire you to sit down and take your own pulse.

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

On this episode:

• What went well in 2018
• What didn't go well
• What I'm looking forward to this year
• The bottom line

Resources from this episode:

• Episode 151: Paul Jarvis
• Core 4 Program - Starts Feb 3
• Harder to Kill Club
• Tickets to the Ignited Womxn Summit

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If you're a woman who's been struggling with hormone issues, specifically related to your menstrual cycle or hormonal birth control, this episode is for you. Laurie Christine King recognized that women need support in this area and has taken to social media to share educational information with her followers about how to live your best life.

By surrounding herself with supportive people, empowering her body to achieve its full potential and unlocking her passion for education and nutritional coaching, Laurie is taking the fitness world by storm as a positive and healthy role model. Finding someone to work with one on one with, creating an appropriate diet plan and getting your body back to where it needs to be is what Laurie specializes in, and she is sharing all she knows with us today.

If you have ever been curious as to how hormonal birth control could be affecting your nutrition goals, why your high-intensity workout might not love you as much as you love it, and the impact stress can have on your menstrual follicles, this episode is for you. Laurie is a wealth of knowledge and a powerhouse advocate for getting your body working for you.

Laurie is all about having conversations that need to be happening in order to empower women to understand their bodies better. By putting out diverse, scientifically based and accurate information, Laurie is helping change the nutrition game one client at a time.

Are you ready to take your health seriously in 2019? Let us know your fitness goals in the comments section on the episode page!

• How to use social media and blogs to learn more about your own health journey
• Understanding why your menstrual cycle is the best indicator of your overall health
• Risk factors and implications of hormonal birth control for your specific body
• Simple changes to incorporate into your daily routine to support your hormones
• Why you should probably be eating a little more food to regulate your caloric intake

"Just having that conversation of helping females understand their bodies, their menstrual cycle, and just helping empower women to really feel good" (7:43)

"Anybody who is in the space and really trying to help people understands that nothing in nutrition is black or white, nothing in health is black or white" (19:45)

"Your body is just this amazing vehicle that is just having to put up with your shit. So if you treat it pretty well, then we get some pretty good return on investment" (45:50)

"Just understanding our habits and how they may be affecting us then gives us some feedback and some things to toy with to try and make changes" (46:00)

"Don't be afraid to invest in yourself, nutrition can be a scary thing. If you don't know what you are doing…I want to teach you everything I know so that you can keep going on crushing life and being empowered by the information I left you " (53:20)

Follow Laurie on Instagram

Paragon Performance Training

Laurie Christine King Website

The Badass Nutrition Guide E-Book by Laurie Christine King

Period Repair Manual by Lara Briden

Healthy Gut Healthy You by Dr. Ruscio

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There's something about the new year that symbolizes a fresh start. For many, it's also a chance to sit down, reflect, and set intentions for the year. Me personally? I've found resolutions to not be very useful in the past. A few years ago, I shifted my strategy and started setting yearly themes instead. They've worked out so much better for me than standard new year's resolutions, and today I'm sharing why.

In this episode, I'm exploring the ways that yearly themes have challenged me yet provided freedom and flexibility. I'm also talking about past themes and why I chose them, plus giving you some things to consider before you create one for yourself. Finally, I'm sharing my 2019 theme, why I picked it, and what I'm hoping it'll provide for me.

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

On this episode:

• My past yearly themes
• Why themes are more useful that resolutions
• How to create a yearly theme
• My theme for 2019 and why I chose it

Resources from this episode:

• Episode 164: The Fucket List
• Core 4 Program
• Join the Harder to Kill Club on Facebook

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Happy New Year and welcome to the first show of 2019! To celebrate the new year I am going to be joined by my husband, Craig Zielinski or 'Z', who is here to talk to us about women's strength training and hormones. Today we are recapping Craig's discussion about women's strength and hormones at the recent Ancestral Health Society of New Zeland's conference, as it is an incredibly important issue for so many women today.

We are diving into everything surrounding female strength training and understanding your basic menstrual cycle and how it affects how you may feel in the gym. Craig is bringing a rare male perspective into creating a training regime around your menstrual cycle and intuitive strength training for women. While you may not be able to go hard at the gym all month, Craig's training program is designed to focus your training around those times of the month where you can go hard, and letting you rest when your body needs it most.

Craig focuses around helping his clients feeling the best they can throughout the entire 28-day cycle. Get ready for a description of the 5 cycle training regime Craig has designed around the menstrual cycle, an explanation of the Prilepin chart, and why the lunar phases may be the key to better understanding the menstrual cycle, plus much more.

If you are sick of feeling ignored or basing your training expectations of a spreadsheet instead of real life, Craig has a new and better way to adapt your training to be more intuitive to the fluctuations of our bodies. It is time to create a positive atmosphere around strength training by asking questions, thinking analytically and tapping into what your body is telling you.

How has your menstrual cycle affected your workout regime? Let us know in the comments on the episode page!

• Bringing in a male perspective on intuitive female strength training
• Dismantling the societal taboo around periods
• How to develop a training regime around your menstrual cycle
• Figuring out what volumes you should be lifting at different points during your cycle
• Why the lunar cycle can potentially be used as a heuristic for the menstrual cycle

"Its incredibly important that women understand their own cycle, and it is incredibly important that coaches, male and female, but primarily from my perspective male, understand the female cycle" (14:10)

"I've just objectively talked about a training cycle, but also about when a woman has their menstrual cycle, this is a good way of training around it. It's that straightforward." (17:43)

"The sort of primary underpinning construct of my entire talk was the lunar cycle and how the lunar cycle can potentially be used as a heuristic for the menstrual cycle" (23:30)

"When you start getting used to a more intuitive way of programming, you carry around less weight on your shoulders of what you are supposed to be able to do (36:22)

HTK 100: Steph + Z

HTK 077: Dr. Stacy Sims

Working Out with your Menstrual Cycle by Steph Gaudreau

Strong.af

Magic: The Gathering Pie Fights

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You've probably heard of bucket lists, the things you want to do before you kick the bucket. But did you know there's an opposite concept called the fucket list? It's basically all the stuff you're cool with never doing – or never doing again – in your life. And though it's important to know what you want, I think it's also really clutch to know what you don't want.

In this episode, I'm exploring the idea about what a fucket list is and why you might want to make your own. I'm also talking about why, though new years is a time for resolutions, I make my fresh start in another way. And, I'm sharing you a few of my favorites from my own personal fucket list.

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

On this episode:

• Why new year is a time for resolutions
• What I do instead to give myself a fresh start
• What a fucket list is
• How to make your own fucket list
• Some of the things on my own personal fucket list

Resources from this episode:

• The Fucket List blog post
• Episode 124: Boundaries
• Episode 144: Goodbye FOMO, Hello JOMO
• Join the Harder to Kill Club on Facebook

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Sometimes you need to pull back the curtain on success and reveal the winding road it took to get to where you are today. Today's guest, Jessica Honegger, is doing exactly that, and showing us all what it's like to get comfortable outside of your comfort zone.

Jessica is the founder of Noonday Collection, a socially conscious fashion brand, a hilarious podcast host, author, and inspiring entrepreneur. She is an advocate for talking to yourself with self-compassion, trusting yourself more than the numbers on the scale, and owning your own voice. If you are looking for tips on being more intentional in your decisions, spending your willpower energy on saying no to vices, and becoming a solution to the problems you see, Jessica is your girl.

By accepting that life is a journey, and knowing when to pull yourself back to center if you go off the rails, you can handle stress with grace and create your own definition of success. By finding the courage to show up even when you are scared you will realize that you have the power to create the kind of space you want for yourself.

A shot of inspiration, Jessica is a steward of finding your own way of doing things while taking care of yourself and letting go of perfection.

When did you last find courage even when you were scared? Let us know in the comments on the episode page!

• Surrendering yourself to find an equilibrium
• How to deal with a crazy and inconsistent schedule
• Talking to yourself with a voice of compassion instead of punishment
• Why your success is not based on the number you see on the scale
• Stepping into your story and creating a compassionate space for yourself and others

"I know what its like to battle anxiety and wonder what problems the next day is going to hold, and right now I feel a lot of spaciousness, and I am so grateful for that" (7:33)

"I'm here, I'm moving my body, I'm being good to it. And I try to really notice the voice, the tone in which I am speaking to myself" (18:29)

"I am going to be in this body and in this mind for the rest of my life, so I might as well really love the voice that I am speaking to myself in" (21:34)

"We let perfectionism paralyze us, we let imposter syndrome hold us back, and we think that courage means that we have our shit together. And what courage means is that we are scared and we just go anyway" (35:12)

"So much of life, I think to keep us from paralysis we have to embrace paradox. Because that really is what life is" (45:50)

Going Scared Podcast

Going Scared Episode 43: Steph Gaudreau

Imperfect Courage Book

Follow Jessica on Instagram

Noonday Collection

Jessica's Website

Courage Quiz

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!