M3: Movement, Mindset, and Medicine

In this week's interview episode of the M3 podcast, I sit down with an inspiring friend and former bodybuilding competitor, Alexa Berg. Alexa shares her extensive journey in the bodybuilding world, discussing the mental and physical challenges she faced, including severe health issues such as hormone imbalances, thyroid problems, and a bipolar disorder diagnosis. Alexa shares the lessons learned from her bodybuilding experience, the importance of macro tracking, and the shift in prioritizing overall health over aesthetics. Her inspiring resilience story highlights the critical need for self-awareness, mental health considerations, and a balanced approach to fitness and life. This episode serves as a candid and motivational discussion for anyone in the competitive fitness arena or those looking to navigate life's challenges with strength and compassion.

HIGHLIGHTS

00:50 Alexa's Background and Journey

01:58 Family and Early Life

06:18 College and Bodybuilding Beginnings

09:59 Health Struggles and Diagnoses

14:58 Mental Health and Recovery

20:08 Post-Competition Life and Lessons

34:53 Struggling with Health Issues

36:08 Dealing with Gut Issues

38:07 Transitioning from Competitor to Retiree

39:24 Finding Strength and Community

42:11 Prioritizing Health Over Aesthetics

47:48 The Importance of Blood Work and Medical Support

55:16 Lessons Learned and Advice for Bodybuilders

01:00:30 The Realities of Bodybuilding and Mental Health

01:05:01 Concluding Thoughts and Reflections

Connect with Alexa Berg
Instagram: @alexabergfit

 Website: www.bodysseyworld.com

Connect with Breanna Danielle:
Instagram: @iambreannadanielle @TheM3Method
Website: www.breannadanielle.co
Other Resources: linktr.ee/BreannaDanielle

In this week's solo episode of the M3 podcast, I share the importance of consistency + flexibility in achieving health and fitness goals. I highlight that failure often comes from life's unpredictability and the lack of knowledge on how to adapt. Sharing insights from my coaching experience, I emphasize starting small and progressively adding more elements like tracking protein, calories, and workouts. I also talk about the significance of mindset, accountability, and maintaining a positive attitude. The episode includes practical tips for tracking habits using apps like Strong and MyFitnessPal, and an announcement of an upcoming podcast interview with Alexa Berg focusing on mental health and macro tracking. Tune in as I encourage you to stay consistent, flexible, and to prepare in advance while balancing life’s demands.

HIGHLIGHTS

00:15 Setting Realistic Fitness Goals

00:59 Tracking Progress and Staying Consistent

01:45 Importance of Protein and Nutrition

02:48 Flexible Dieting and Workout Routines

04:48 Mindset and Motivation

05:51 Client Success Stories

11:54 Final Thoughts and Encouragement

12:48 Conclusion and Next Steps

Connect with Breanna Danielle:
Instagram: @iambreannadanielle @TheM3Method
Website: www.breannadanielle.co
Other Resources: linktr.ee/BreannaDanielle

In this episode of the M3 podcast, I welcome Gregor and Leo, the dynamic duo behind Organic Labs. After a brief hiatus, I return to share their inspiring journey and the impactful stories behind their community efforts in Pacific Beach, including the Purpose First Beach cleanups. The conversation covers their venture into creating Organic Labs and the launch of the USDA organic-approved testosterone booster. Gregory and Leo discuss their backgrounds, including their roles in sales, community wellbeing, and how their shared values and goals led them to build the company. They also delve into the importance of natural, organic supplementation for maintaining health without disruptive side effects and share their vision for expanding Organic Labs. The episode underscores the mission of Organic Labs to provide clean supplements that promote better health and wellness, emphasizing the importance of making informed and natural choices for long-term benefits.

HIGHLIGHTS

00:22 Meet Gregor and Lee: Community Champions

02:54 The Birth of Organic Labs

07:32 Leo's Journey: From Italy to Sales Success

13:50 The Art of Sales: Insights and Challenges

26:02 Organic Labs: Mission and Vision

32:48 Understanding Testosterone Boosters

33:05 The Importance of Lifestyle Choices

34:23 Misinformation in the Market

36:01 Natural vs. Synthetic Testosterone

39:31 The Risks of Testosterone Replacement Therapy

43:02 Organic Labs' Mission and Vision

49:43 Future Products and Expansion Plans

56:40 Encouragement and Personal Success Stories

59:57 Where to Find More Information

01:01:48 Conclusion and Final Thoughts

Connect with Gregor + Leo
Instagram: @organiclabs_usa @gregorcoffaro @leo_daitalianstallion

 Website: organiclabsusa.com

Connect with Breanna Danielle:
Instagram: @iambreannadanielle @TheM3Method
Website: www.breannadanielle.co
Other Resources: linktr.ee/BreannaDanielle

Welcome back to this week's solo episode with your girl, Breanna Danielle. In this episode I provide a detailed game plan for personal development in 2026. Divided into four quarters, the plan emphasizes consistency, mental clarity, physical health, self-trust, and emotional resilience. I offer journal prompts and strategies for each quarter to help listeners build awareness, set intentions, create sustainable habits, and achieve their goals. The episode also highlights the importance of movement, reflection, and setting boundaries. I also encourage listeners to focus on small, achievable goals and provide resources for those needing additional support or coaching. Get your journals out and get ready for to map out this next year with intention and clarity!

HIGHLIGHTS

00:14 Setting Up Your Year for Success

01:07 Quarter 1: Building the Foundation

07:24 Quarter 2: Building Momentum

17:15 Quarter 3: Expansion and Self-Trust

26:06 Quarter 4: Reflection and Alignment

39:28 Conclusion and Final Thoughts

Connect with Breanna Danielle:
Instagram: @iambreannadanielle @TheM3Method
Website: www.breannadanielle.co
Other Resources: linktr.ee/BreannaDanielle

In this solo return episode, I'm back to share a few reflections from the end of the year and what will be inspiring the new year to come. I share my reflections on mental health, the importance of taking pauses, and my goals for optimization in 2026. I outline an upcoming challenge starting on January 12th, encouraging listeners to join me in transforming your health and personal development. I also share my experiences with faith, the power of words, and the impact of positive thinking, drawing insights from the book 'Hung By the Tongue,' which I highly encourage you to read!

HIGHLIGHTS

01:10 Personal Reflections and Mental Health

03:11 Optimization and Future Goals

04:57 Upcoming Challenge Details

07:02 Church Experiences and Reflections

08:44 The Power of Words and Thoughts

17:08 Holiday Reflections and Positive Affirmations

Connect with Breanna Danielle:
Instagram: @iambreannadanielle @TheM3Method
Website: www.breannadanielle.co
Other Resources: linktr.ee/BreannaDanielle

In this week’s interview episode of the M3 podcast, I am joined by my friend and aspiring naturopathic doctor, Sara Isabella. We delve into our journeys in the sport of powerlifting, sharing our motivations, challenges, and rewarding experiences. Sarah discusses her passion for a holistic approach to health and fitness, her personal battles with depression and anxiety, and how her renewed faith played a pivotal role in her mental and physical transformation. Our conversation also explores the importance of discipline, integrity, and consistent habits in achieving long-term fitness goals. Tune in, as we offer practical tips for building healthy routines and emphasize the power of conviction and mindset in overcoming personal hurdles. Join us for an inspiring discussion on movement, mindset, and medicine, and learn how small, intentional steps can lead to significant, transformative changes.

HIGHLIGHTS

00:13 Meet Sara Isabella: From 

 Powerlifting to Naturopathic Medicine

01:11 The Journey of Faith and Fitness

05:05 The Importance of Leading by Example

16:52 Mental Struggles and the Power of Faith

25:53 Effective Training and Nutrition

35:06 The Importance of Sleep and Hydration

35:32 Managing Caffeine Intake

36:18 The Power of Protein

37:01 Balancing Meals for Better Energy

37:20 Mental Health and Sleep

37:50 Caffeine and Morning Routines

41:02 Instant Gratification and Nutrition

46:27 Common Fitness Mistakes

52:38 Addressing Emotional Eating

01:02:54 Dealing with Uncontrollables

01:05:03 Ways to Connect with Sara 

Connect with Sara Isabella
Instagram: @saraa_isabella
Apply To Work with Sara

Connect with Breanna Danielle:
Instagram: @iambreannadanielle @TheM3Method
Website: www.breannadanielle.co
Other Resources: linktr.ee/BreannaDanielle

In this week's solo episode of the M3 Podcast, I address the common questions of how to lose weight and keep it off. I discuss the pitfalls of fad diets and shares five essential tips: prioritizing nutrition quality and portion control, strength training regularly, maintaining an active daily lifestyle, managing sleep and stress, and building a sustainable routine. I also introduce my upcoming 8-week challenge, detailing simple daily actions that can lead to lasting results in health and fitness. I emphasize the importance of consistency and holistic lifestyle changes over extreme dieting and excessive cardio. You are invited to join the challenge starting October 13th.

HIGHLIGHTS

00:13 Common Weight Loss Questions

01:08 The 8-Week Challenge Announcement

01:40 Five Simple Daily Habits

02:26 Prioritizing Nutrition and Portion Control

03:22 Strength Training for Weight Loss

04:50 Maintaining an Active Lifestyle

05:59 Importance of Sleep and Stress Management

07:01 Building a Sustainable Routine

09:06 Final Thoughts and Encouragement

12:02 Conclusion and Call to Action

Connect with Breanna Danielle:
Instagram: @iambreannadanielle @TheM3Method
Website: www.breannadanielle.co
Other Resources: linktr.ee/BreannaDanielle

In this week's interview episode on the M3 podcast, I welcome fitness expert, Shane Dempsey, to discuss his inspiring journey through fitness coaching, overcoming an autoimmune disorder, and maintaining peak physical health. We go deep in the topic of biomechanics and physiological phenomenons and Shane shares insights on training methodology, the importance of strength training, as well as combining Eastern and Western approaches for holistic health. He also emphasizes the significance of mental resilience, controlling emotional reactions, and practical nutritional advice for athletes and general fitness enthusiasts. This episode is a deep dive into building and maintaining physical and mental health in the face of challenges.

HIGHLIGHTS

00:13 Meet Shane Dempsey: Overcoming Autoimmune Challenges

02:58 Fitness Journey and Mentorship

05:41 Training Philosophy and Techniques

10:34 Beginner Workout Recommendations

15:03 Strength Training vs. Cardio

26:34 Nutrition for Athletes and General Population

39:15 Training Methodology and Client Programming

46:46 Understanding Muscle Contraction and Pelvic Tilt

47:46 Addressing Hamstring Weakness and Movement Patterns

49:57 Pain and Movement: A Psychosocial Perspective

51:57 Rehabilitation and Desensitization Techniques

59:19 Personal Journey: Overcoming Autoimmune Disease

01:10:26 Returning to Fitness After Illness

01:16:00 Mental and Emotional Resilience

01:28:43 How to connect with Shane

Connect with Shane Dempsey
Instagram: @daneshempsey @viking__performance
E-mail Shane: [email protected]

Connect with Breanna Danielle:
Instagram: @iambreannadanielle @TheM3Method
Website: www.breannadanielle.co
Other Resources: linktr.ee/BreannaDanielle

In this week's solo episode, I share even powerful lessons I learned from therapy that have significantly shifted my mindset and motivated both internal and external changes. I discuss the importance of taking action over merely thinking, stepping out of comfort zones, making small impactful choices, understanding that fear signifies importance, navigating life with direction rather than a rigid plan, and recognizing that pivoting involves multiple small steps. I also highlights the importance of not staying miserable out of fear and emphasizes how these lessons can help anyone feel less stuck and more driven. Along with my personal journey, I encourage you to share your insights and experiences.

HIGHLIGHTS

00:00 Introduction to the M3 podcast

01:44 The Power of Therapy: Personal Journey

05:09 Lesson 1: Clarity Comes from Action

07:06 Lesson 2: Comfort Zone is a Slow Leak

08:55 Lesson 3: Life is Hidden in Small Choices

10:51 Lesson 4: Fear Means This Matters

12:24 Lesson 5: Direction Over Plan

13:46 Lesson 6: Pivoting is Tiny Steps

15:11 Lesson 7: The Only Wrong Choice is Staying Miserable

17:36 Conclusion and Final Thoughts

Connect with Breanna Danielle:
Instagram: @iambreannadanielle @TheM3Method
Website: www.breannadanielle.co
Other Resources: linktr.ee/BreannaDanielle

In this week's interview episode of the M3 Podcast, I welcome Holly Bertone, a former FBI Counterintelligence Chief of Staff turned holistic health coach, sharing that it comes down to threats and patterns in both the FBI and fitness world. Holly shares her captivating journey from her career in the FBI to addressing emotional eating issues. Our discussion dives into how Holly uses pattern analysis and neuroplasticity, learned in her FBI role, to help women conquer emotional eating. She introduces her three-step process: See it, Stop it, Shift it, and discusses the importance of awareness in overcoming food cravings. Holly also highlights the role of stress, emotional triggers, and the significance of protein in diets. Tune in to this week's episode to learn how to take control of food cravings and achieve a healthier, more balanced lifestyle.

HIGHLIGHTS

00:34 Meet Holly Brion: From FBI to Emotional Eating Coach

01:48 Connecting FBI Skills to Emotional Eating

04:29 Holly's Journey in the FBI

07:36 Transitioning to Health Coaching

09:26 Understanding Emotional Eating

14:56 The Science Behind Cravings and Emotional Eating

19:03 Addressing Under-Eating and Protein Deficiency

22:26 Holly's Personal Health Struggles and Career Shift

25:51 Focusing on Midlife Women and Longevity

27:57 The Self-Care Dilemma

29:27 The Importance of Long-Term Health

30:22 Understanding Neuroplasticity

31:07 Step 1: See It

33:13 Step 2: Stop It

36:00 Step 3: Shift It

37:33 The Role of Sugar in Emotional Eating

40:43 Onboarding and Coaching Process

45:58 Special Offer for Listeners

49:23 Conclusion and Final Thoughts

Connect with Holly Bertone
Instagram: @holly.bertone
Website: Get your psychological profile now!

Connect with Breanna Danielle:
Instagram: @iambreannadanielle @TheM3Method
Website: www.breannadanielle.co
Other Resources: linktr.ee/BreannaDanielle