Lowering the Barrier

Morgan Sowers is a registered dietitian and nutrition scientist at PepsiCo. In this episode, she shares how to think about processed food, nutrition education, and how to have better conversations about food in and out of the gym.

Timestamps:

00:00 Intro

7:45 Understanding the role of nutrition scientists

10:00 Public misunderstanding of processed foods

15:30 Addressing myths in nutrition

24:50 Building trust with the general public

34:00 Simplicity in nutrition advice

36:00 Personal insights and book recommendations

Empowered Education’s Links

Instagram: https://www.instagram.com/pep_empowered_rd/

Website: https://www.pepsicoempowerededu.com/

MY LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Most people don’t fail at fitness because they’re lazy - they fail because they think a bad week means it’s over.

We’ll talk about:

• Why you can’t actually “lose” at fitness unless you quit

• The 6-part framework to stay consistent when life gets chaotic
• Real-life examples and how each one adapts to keep going in their own way

Whether your summer schedule is packed or you’re just tired of starting over, this episode will give you practical tools and mindset shifts.

Timestamps

0:00 Intro

2:00 The Vitas Story

14:00 Six-part framework

33:30 Three real-life examples

43:00 Take action

LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

In this episode, Dr. Lauren Colenso Semple and I discuss the complexities of women's health, particularly focusing on cycle syncing and menopause.

We also discuss the balance between educating and oversimplifying fitness concepts, her journey from business to fitness, the importance of intellectual curiosity in pursuing advanced degrees, and her dream research on the long-term effects of fitness on aging. Enjoy!

Timestamps:

00:00 Intro

2:00 The misinformation of cycle syncing

15:05 Training for women vs men

19:00 Menopause misinformation

25:20 How to evaluate credibility of a person/claim

32:40 How to communicate nuance without losing clarity

42:00 Lauren’s path from corporate business into research

56:00 Four rapid fire questions

Dr. Lauren Colenso-Semple’s Links

Instagram: https://www.instagram.com/drlaurencs1/

MASS Research Review: https://massresearchreview.com/

Front Page Fitness Podcast (Spotify): https://open.spotify.com/show/2fRLWTWDU6AQKZ5XJrJLGu

Front Page Fitness Podcast (Apple): https://podcasts.apple.com/ee/podcast/front-page-fitness/id1809853430

MY LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get BOGO (new customers) or 20% cashback/points (returning customers).⁠https://legionathletics.com/⁠

In this episode, I answer your questions! Why are the last 10 lbs so hard? What’s up with 75 hard? Exercise questions and more. If you’d like to submit a question, add it to my anonymous Q&A on Instagram on Tuesdays.

0:00 Intro

17:15 Why is it harder to lose the last 10 lbs?

29:00 Thoughts on 75 Hard?

43:25 How to make better choices when eating fast food?

47:50 Do I need to take a rest day between workouts?

52:45 How to minimize muscle loss on vacation?

LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

Max Fat Loss Rate Calculator:

https://tcp-calculator.vercel.app/max-fatloss-rate

Brand strategist, creative genius, and generally cool person, Tatum Brandt joins us to talk about what today’s top fitness and wellness brands are doing right - and what most coaches are missing. We dive into emerging trends, building brand loyalty, and how to stand out without selling out. If you’re trying to build a business that actually lasts, this one’s for you.

Timestamps:

00:00 Intro

2:15 How did you get started?

7:00 The shift from fitness to wellness - how to stay relevant

13:30 Equinox case study: what are they getting right/wrong?

23:00 Branding: formula vs vibes

29:00 Client-first messaging

35:00 From online to in-person; how and why?

49:00 Creating a timeless brand

59:00 Navigating social media without burnout

1:08:00 Tatum’s upcoming projects

Tatum Brandt’s Links

Website: https://www.brandtcreative.co/

Instagram: https://www.instagram.com/tatumbrandt/

LoadWomen Website: https://loadwomen.com/

LoadWomen Instagram: https://www.instagram.com/loadwomen/

MY LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

In this episode, we do a Q&A with questions submitted from Instagram followers. If you’d like to submit a question, I open the anonymous question box every Tuesday on my Instagram story. Alternatively, you can DM or email me your question and I’ll get to it on our next Q&A episode.

0:00 Intro

13:05 How important is sleep? When is sleep more important than a workout?

22:00 How much muscle should you expect to lose with 6 weeks of rest (due to surgery)?

26:15 Bored of lifting weights, but know it’s good for me - any advice?

37:40 Can maintenance calories change due to age?

41:30 Stomach is last place to lose body fat. I want visible abs but don’t want to continue with a calorie deficit - what would you do?

49:40 Can you grow muscle with one hard set per week?

53:00 Should I worry about water weight if I’m focused on fat loss?

58:50 Recommendation on water intake?

LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

Sources:

Pontzer Metabolism - https://pubmed.ncbi.nlm.nih.gov/34385400/

Dose Response of Resistance Training - https://sportrxiv.org/index.php/server/preprint/view/460/967

1 vs 3 vs 5 Sets on Muscle Growth - https://pubmed.ncbi.nlm.nih.gov/30153194

Struggling to stay consistent with fitness? Unsure how to balance training, nutrition, and real life?

Matteo Marra breaks it all down - why less training might get you more results, the easiest way to estimate calories (without obsessing), and how to stop "starting over" every Monday.

If you want a simpler way to build muscle, lose fat, and enjoy the process, don’t miss this one!

In this must-listen conversation, Amanda Thebe—fitness and women’s health expert, best-selling author of Menopocalypse, and Canada’s first menopause workplace educator—breaks down what every woman should know about menopause.

Featured in Oprah, Shape, and CBC Radio, Amanda shares the biological changes, the importance of symptom tracking, and how to take charge of your health. We also discuss practical wellness strategies, hormone therapy, and how men can better support the women in their lives.

If you’ve ever felt unprepared for menopause, this episode will give you the knowledge and confidence to navigate it head-on.

Timestamps:

00:00 Introduction to Menopause and Amanda Thebe

6:15 Understanding Menopause: Biological Changes and Symptoms

14:00 Empowering Women: Advocacy and Education in Menopause

18:45 The Unique Experience of Menopause: Individual Symptoms

30:10 Navigating Healthcare: Finding the Right Support

34:10 Hormone Therapy

51:45 Lifestyle Changes for Menopause Management

01:03:20 Men as Allies in Menopause

Amanda Thebe’s Links

Website: https://amandathebe.com/

Instagram: https://www.instagram.com/amanda.thebe

Book: https://amzn.to/3F18kN4

MY LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

In this episode of Lowering the Barrier, I talk with Melissa Nguyen, a registered dietitian and founder of Strength and Intent, about the complexities of nutrition and mental health in the fitness world. We also cover weight cutting in sport, nutritional strategies in powerlifting, and more!

0:00 Intro

3:30 Eating Disorders vs Disordered Eating

14:00 Body Image Pressure in Powerlifting

29:15 Nutrition Mistakes in Powerlifting

35:15 Weight Cutting in Powerlifting (and other sports)

50:55 Practical Advice for Coaches and Athletes

Malisa’s Links

https://www.instagram.com/malisanguyen/

https://www.instagram.com/strengthandintent/

https://www.strengthandintent.com/

LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠

In this episode, we do a Q&A with questions submitted from Instagram followers. If you’d like to submit a question, I open the anonymous question box every Tuesday on my Instagram story. Alternatively, you can DM or email me your question and I’ll get to it on our next Q&A episode.

Timestamps

0:00 Intro

8:30 Is Pilates good for muscle growth?

17:15 What to do about loose skin after weight loss?

20:30 How to improve balance as you age?

36:15 Any benefit to cardio in hot or cold weather?

42:45 Do you NEED a rest day or is zone 1/2 cardio okay?

46:30 Why do nutrition labels differ for similar foods?

50:40 How to gain muscle definition without getting too big?

54:00 How to achieve body recomp?

55:40 How to be in a deficit without tracking calories?

1:04:10 Maxed out weights at home; how do I keep building muscle?

LINKS

Website: ⁠https://www.alexthiemefitness.com/⁠

Instagram: ⁠https://www.instagram.com/alexthiemefitness/⁠

TikTok: ⁠https://www.tiktok.com/@alexthiemefitness⁠

Join my email list: ⁠https://www.alexthiemefitness.com/email⁠

If you loved this episode, please follow/subscribe and give a 5 star review! Thank you!

Bonus points - share it with a friend who might enjoy the show.

Want to try the best diet app on the market? Download MacroFactor and use code 'ALEX' for a two week free trial.⁠https://macrofactorapp.com/⁠

Legion Athletics (Supplements): Use code 'ALEXTME' to get double points and support me⁠https://legionathletics.com/⁠