Joshua Al-Chamaa’s story is one of radical transformation, identity shifts, and the pursuit of purpose. In this episode of the Happy Healthy Human podcast, we sit down with Joshua—a former smoker and fashion industry professional who became a CrossFit Games champion, world-class athlete, and now a devoted father and EMT student.Joshua speaks candidly about the highs and lows of his journey: the discipline required to quit smoking cold turkey, the grit of competing at the sport’s highest level, and the unexpected challenge of redefining his identity once he stepped away from competition.What stands out is Joshua’s honesty. He admits to struggling with identity beyond athleticism, finding balance between discipline and indulgence in nutrition, and learning to be patient with himself as both a father and a man in transition. His training philosophy has shifted from punishing daily sessions to intentional movement with a focus on longevity and clarity.He also reminds us that fitness is more than just physical—it’s about connection, community, and a healthy relationship with yourself. From tattoos that mark his values to the friendships forged in shared struggle, Joshua’s life reflects a willingness to evolve without fear of being wrong.What we learned from his life:

• Radical reinvention is possible—your past does not define your future.
• True identity goes beyond performance and achievements.
• Fitness should be purposeful, efficient, and sustainable.
• Community and connection fuel resilience and growth.
• Balance, patience, and self-compassion are as important as discipline.

Joshua Al-Chamaa’s story is both humbling and inspiring—a reminder that health is a lifelong journey, shaped not just by our training but by the people we love, the challenges we face, and the purpose we choose to pursue.

In this episode of HHH Podcast, Kara and Lauren bust the myth that lifting weights makes women bulky. They share how strength training transformed their health, energy, and confidence—and why it’s often more effective than cardio for fat loss. With proper programming and progressive overload, lifting helps prevent injuries, reduce anxiety, and improve body composition. The coaches urge women to ditch the fear, train 4–6 times a week, and embrace lifting as a powerful path to both physical and mental strength.

In the latest episode of the HHH Podcast, Coach Kara and Coach Lauren delve into the topic of how women can manage their training and health during their menstrual cycle. They share personal anecdotes and practical advice based on their experiences as athletes. They emphasize the importance of understanding one’s own body and cycles, including how menstrual phases can affect energy levels and overall fitness. The conversation highlights that while many women might feel hesitant about exercising on their periods, both coaches find that they often experience increased energy and improved performance during menstruation rather than before it. They touch upon the importance of nutrition, particularly consuming whole foods and managing iron intake during the menstrual cycle. Additionally, they discuss the impact of sleep, hydration, and the necessity of tracking menstrual cycles to optimize health and training.


🩸 Menstrual Cycles in Training: Coaches discuss how their menstrual cycles influence training.
💪 Increased Energy: Many women may experience increased energy during their period, contrary to common beliefs.
🥗 Nutrition Tips: Prioritize fresh, whole foods, especially iron-rich options, before and during your period.
🌙 Importance of Sleep: Adequate sleep is crucial for hormonal regulation and overall fitness.
📱 Cycle Tracking: Tracking menstrual cycles helps in managing symptoms and planning workouts effectively.
🌱 Training Adjustments: Engaging in light training during periods can alleviate symptoms for many women.
🤗 Open Discussion: The need for open conversations about menstruation in fitness spaces is emphasized.
Key Insights
🧘 Understanding Your Body: The first step to effectively managing training during your period is to gain a deeper understanding of your own bodily rhythms. The hosts encourage women to become attuned to their cycles, noting when they feel more energetic versus when they might need to dial back their training. This self-awareness is crucial for optimizing performance.
⏳ Variability of Experiences: Each woman’s experience with her cycle can differ significantly. The episode stresses that while both hosts thrive during their periods, not all women will have the same experience. Individual differences underscore the importance of tailoring training and nutritional strategies to fit one’s unique physiological responses.
🍫 Nutritional Choices Matter: The coaches discuss the common tendency to indulge in unhealthy snacks during menstruation. They advocate for more mindful eating, emphasizing the benefits of whole foods that can positively influence energy levels and minimize menstrual symptoms.
🔄 The Benefit of Movement: Regular light to moderate physical activity can be beneficial during menstruation. The hosts share testimonials from clients who report feeling better after working out, suggesting that exercise might mitigate some adverse symptoms associated with menstrual cycles.
📊 Cycle Tracking Tools: Smart use of menstrual tracking apps helps women understand the correlation between their workouts and menstrual symptoms. This knowledge can help them adjust their training schedules accordingly to maximize effectiveness.
😌 Psychological Effects of Hormones: The hosts acknowledge that hormonal fluctuations can contribute to mood swings and emotional instability, particularly in the week leading up to menstruation. They suggest focusing on sleep and relaxation techniques to manage these changes.
🩺 Consultation is Key: Finally, the discussion highlights that if menstruation is irregular or absent, seeking medical advice is essential. The coaches encourage women to engage healthcare professionals to ensure that their hormonal health is being monitored and managed effectively for overall well-being.

Solomon Siah shares his remarkable journey from IT consulting to hospitality, music, and YouTube. In this episode, we explore burnout recovery, battling depression, building authentic friendships, and parenting through struggle. A conversation on career pivots, social health, and showing up for those you love.

From the fast lane to the wellness world—David Moss Jr. shares how a life-changing ice plunge sparked his transformation from automotive exec to health and fitness influencer. In this episode, David unpacks his journey, his DIY cold plunge beginnings, and how mental toughness—not enjoyment—is the real benefit behind cold exposure. We dive into simple yet powerful biohacking routines, from sauna and cold plunge cycles to morning sunlight and sleep optimization. David’s down-to-earth insights make wellness approachable for families and beginners alike, with a follow-up already in the works. Don’t miss this one!

Kara and Lauren discuss the essential facets of health, particularly focusing on nutrition and goal-setting. They reflect on their own fitness journeys, including weight loss and muscle gain, while introducing simple, effective tools for listeners pursuing their health goals. Their conversation highlights the significance of a structured approach to nutrition and fitness, emphasizing the value of consistency, proper hydration, rest, and the understanding that achieving goals requires intentional planning and adjustments in one's diet and lifestyle. With candid anecdotes and practical advice, they encourage a balanced perspective towards food and exercise.

Big 5 Quotes
"If you want to see change, you have to do the data. You have to almost make it secondhand, where now I don't even think about it."

"I was eating maybe 4,000 calories one day and then 1,000 calories the next, so I would swing back and forth, where now I'm consistently eating the same macros every day, and I'm realizing I have way more energy and seeing better results."

"Any goal is going to be hard or everyone would be doing it. It's going to take hard work."

"If you could make a goal of eating four palm-sized portions of protein a day, that could be a really simple way to kickstart your fat loss journey."

"Intuitive eating...some days you just don't feel as hungry and don't eat as much, then the next day you feel really hungry. Intuitive eating for myself—I haven't really had much success with it until now, after tracking for four years."

Eric Hinman is not your average hybrid athlete.

In this episode, the 5x Ironman finisher, serial entrepreneur, and wellness investor opens up about his transformation from a tired, out-of-shape insurance guy to becoming a symbol of intentional living and high performance.

We dive deep into:
Why he left CrossFit competition for HYROX and endurance 
His unshakable daily routines (hint: ice baths + red light therapy)
How he built residual income to buy his freedom 
The real reason your environment matters more than your motivation
Why connection is the new currency

Whether you're chasing fitness, freedom, or fulfillment, this episode is a blueprint for designing a legendary life.

✅ Become the fittest version of yourself (without burnout)
✅ Build daily routines that actually stick
✅ Surround yourself with people who make you better
✅ Learn how to live WELL and WORK WELL

In this episode of HHH, Kara and Lauren delve into the topic of overcoming the fear of failure in fitness and life. They discuss their personal experiences with failure, self-doubt, and the impact of perfectionism, particularly from their childhood involvement in sports. Both coaches reflect on how early messages shaped their self-perception and confidence levels. They emphasize the importance of setting achievable goals, fostering a growth mindset, and surrounding oneself with supportive individuals. The conversation highlights strategies for overcoming self-doubt, such as goal-setting, self-affirmation, and finding communities that encourage personal growth. Ultimately, the hosts reiterate that failure is a part of the growth process and that embracing it can lead to significant personal development.

From Law to Lifting: Joyce’s Journey to Strength & Self-Acceptance

In this episode of the Happy Healthier Humans Podcast, we sit down with Joyce, a former law student turned fitness coach, to dive into her incredible journey of **self-discovery, strength, and empowerment.

💡 From the Courtroom to the Gym Joyce once believed her future was in law—studying at **UC Berkeley** and preparing for law school. But after an eye-opening internship experience and a pivotal mentorship, she took a **bold leap into fitness**. Now, she’s coaching women on **nutrition, training, and breaking free from unhealthy mindsets**. 

💪 Redefining Strength Raised in a culture that discouraged women from lifting heavy, Joyce battled **body image struggles** and **unhealthy eating habits** throughout her youth. She opens up about overcoming **diet culture myths, restrictive eating, and binge cycles**, sharing how she found true empowerment through strength training. 

📢 **Watch, like, and share!** Drop a comment below: What’s your biggest takeaway from Joyce’s journey? 💬

🚨 **Is Stress Holding You Back? Here’s How to Fix It!** 🚨

Coaches Kara and Lauren dive deep into stress management sharing their personal experiences and practical strategies to help you stay on top of your fitness, nutrition, and recovery - even when life gets overwhelming.