Athletes think of nourishment in terms of fuel. The rest of us call it diet. Let’s shift to an athletic mindset. 

The fuel episode of More Than Sweat addresses the importance of fiber from whole foods; complete protein (foods that contain all essential amino acids); and the greatest health breakthrough of 2024.

Real food fuel is best, but this episode addresses why supplementation may help. Here’s a link to the whey protein concentrate that Brook uses.

https://shop.lifetime.life/lth-nutrition/protein/whey

Use her trainer code 64668 for 10% off your cart.

“10 Minutes to Slim and Sober” ebook plus included dumbbell strength workout video companions are available at BrookBenten.com/shop/.

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Wellness and alcohol do not go together. No amount of alcohol is safe (World Health Organization). You don’t need to drink less to optimize well-being. Alcohol is a toxic drug that hijacks your pleasure chemicals and creates a craving for more of itself. This podcast gives marketing history on Big Alcohol and Big Tobacco. “Drink responsibly” is meant to deceive you into thinking that poison isn’t a problem. That propaganda posits that some people cannot use it right. Poison. They don’t poison right. 🙄 To actually drink responsibly means to drink something else. 

This episode isn’t intended to castigate heavy drinkers. It is to castigate alcohol. No amount of alcohol is safe (WHO). It is responsible for at least 7 different types of cancer (U.S. Surgeon General). It is the third-leading cause of all preventable cancers. You don’t need it. You’re better without it. You’re more YOU without it. If I had the power to give it up and make my life exponentially better, you can, too.

When I finally quit alcohol for good, it was without willpower. It was without white knuckles. Because you don’t need willpower to not do something you do not want to do! When I quit for good, I recognized that it had no benefit to my life, whatsoever. And holding on to sobriety felt like finally giving myself the hug I needed and wanted all those years— the literal opposite of white knuckles. 

I’ve been sober for well over two years and never think about nor miss alcohol. I’ve seen the other side and I’m never going back. In this episode, I hope to encourage you to make this life-changing shift to an alcohol-free lifestyle, too.

Wellness is among my core values. It feels so good to live a life aligned with my values.

10 Minutes to Slim and Sober

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In a nutshell, this episode is about sleep. But the nutshell comes with the tree, brush, branches, squirrels, and (13:30) a yapping Yorkie. 

Sleep is crucial to wellness. If you want to make wise food choices, sleep. If you want energy to exercise, sleep. If you want mental focus and brainpower, sleep. If you want to be patient with people, sleep. If you want to perform tasks expected of you, sleep. If you want to choose water over wine, sleep. If you want to make life easier, sleep. If you want to love yourself, sleep.

You’re probably aware that a dark, cool room aids sleep. This episode suggests that and also provides some before-bed practices that may you to go to sleep and stay asleep.

Here are some notes with timestamps:

2:38 10 Minutes to Slim and Sober ebook https://brookbenten.com/shop/

5:45 AylaDonlinWellness.com Instagram @AylaDonlinWellness

8:00 Ayla and I were two of six Master Trainers selected by Johnny G to lead education on the Johnny G Spirit Bike. Take a full-length indoor cycling ride with us here. (Don’t do that right before bed.) https://www.johnnygspiritbike.com/resource-center

11:45 Echelon ThriveX Smart Cold Plunge Pro (1.0 HP) Discount $500 with coupon code PFP500

13:00 Once a week, I post “Musings From My Cold Plunge.” These are 3-minute reels on Instagram @BrookBenten. They catch you up on my life as I chill and be still.

16:00 Ernie, the Great Dane https://www.instagram.com/p/C8CmU-JJCoP/?igsh=OGM2bnRiNWFrcXJq

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After a lot of cold, windy, and sun-not-shining days this winter in TX, we finally have a week of sunny & high of 75 days. Like Superman, your podcast host also gets her power from the sun. I would do anything for your well-being.  But spend a day like this in a closet, recording crisp-sounding content? I can’t do that.

Due to the outdoor recording of this session, the sound quality is not quite up to snuff. Don’t let a few Ford F-150s and a weed eater stop you from absorbing today’s lesson. It’s a good one.

Week by week, in Season 3, I’ve been reading a Daily Habit from my just-released book, 10 Minutes to Slim and Sober. (Consider purchasing the “10 Minutes to Slim and Sober” fully-illustrated ebook. Your purchase helps fund this ad-free podcast!)

Today’s episode explores three things you can do to make healthy habits stick: anchor, action, and reward. Listen to understand what that means and apply it right away.

IG, FB, YouTube, LinkedIn @BrookBenten

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This season of More Than Sweat is about building a life you don’t have to escape from. Week by week, I’m reading a Daily Habit from my just-released book, 10 Minutes to Slim and Sober. (Consider purchasing the “10 Minutes to Slim and Sober” fully-illustrated ebook. It comes with eight 10-minute dumbbell strength video companions, suitable for most fitness levels. Plus, your purchase helps fund this ad-free podcast!)

Today’s episode explores the freedom, safety, sturdiness, and love you give yourself when you set and hold healthy boundaries.

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Dr. John Sarno (1923-2017) did the eminent work of introducing tension myositis syndrome (TMS) to the field of medicine. Prior to Sarno’s research, theory, and practice, psychosomatic symptoms were considered hysterical (exaggerated emotional behavior). 

Turns out, the brain is not only able of creating pain when there is nothing structurally wrong, but it is proficient at doing so. TMS is a leading cause of chronic pain. This episode explores TMS, a.k.a. psychophysiological pain disorder, and gives those struggling with pain caused by suppressed emotions a better way. 

Books referenced in this episode include:

Mind Your Body by Nicole Sachs, LCSW

The Body Keeps the Score by Bessel van der Kolk, M.D.

Think Away Your Pain by David Schechter, M.D. (+ 30-day journal)

10 Minutes to Slim and Sober by me, Brook Benten

This episode includes an excerpt reading from “10 Minutes to Slim and Sober.”

Within the episode, with permission, I account a transformational success story from Emily Larson, founder of Pain Explained, LLC. Hear more about Emily’s success story on this interview with Brodie Sharpe on The Run Smarter Podcast.

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Season 3 of “More Than Sweat” will venture, habit by habit, through all the disciplines of my new book, 10 Minutes to Slim and Sober.

To be disciplined means to be a disciple of something. Today, I am a disciple of Daily Habit 1 in “10 Minutes to Slim and Sober,” and that is a no-fuss 5-step Surefire Morning Routine.

The advice I give on this show comes from my education as a certified personal trainer and professional life coach, as well as my experiential learning as a woman living alcohol-free, jumping off cliffs, eating more fiber than a bunny, lifting heavy weights, and making the most of her one precious life. It is not intended to be construed as medical advice. 

Talk to your doctor if you are experiencing a medical concern. Talk to me, a life coach, if you want to build a life you don’t have to escape from. Until then, I’ll talk to you- in generalities. My message applies to uniquely you and ubiquitously  everyone. It is, was, and always will be More Than Sweat.

“10 Minutes to Slim and Sober” is available for $19.99 (including tax) at https://brookbenten.com/product/2025-ebook/

When you purchase the ebook, you support a family of 4, female entrepreneurship, and my mission to move millions to well-being. 

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“More Than Sweat” always means you and I are doing life together in ways that dig deeper than just a workout. Season One introduced you to my life and vibe with Power Music 🎶 jamming in the background. (In case you forgot, season one episodes had you match the beat of the music on your power walk as I mused on. We had some great walks and sometimes covered over 3 miles!) Season Two celebrated the hardcover book publication of my memoir, “Sweat with Brook Benten.” Season Three is a blank slate. We’ll see where this goes, but one thing’s for sure: it will always be with L.O.V.E. (“Let Others Voluntarily Evolve”). With gratitude and LOVE, here’s episode one- with a glimpse into my just-launched ebook, “10 Minutes to Slim and Sober.”

10 Minutes to Slim and Sober is available exclusively as a digital book at https://brookbenten.com/product/2025-ebook/

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When you plant a tree, it’s not sturdy. It’s a fragile seed that is nurtured to a fragile trunk with fragile limbs. With rich soil, light, water, and time, it can grow sturdy.

So can you.

Whether you’ve survived “t” trauma or “T” Trauma, you have experienced brokenness.

Repair will be a lengthy process.

“You may have to fight a battle more than once to win it.” Margaret Thatcher

You can be sturdy again. But you’ll never actualize sturdiness with hopes that you may be a passive witness to the process. You’re the orchestrator. You are both the gardener and the tree.

Here’s how I became sturdy— the thirteen minute version of it.
If you feel broken or fragile right now, lean on me. I can be sturdy enough for both of us.

References:

Huberman Lab Podcast Dr. Becky Kennedy: Protocols for Excellent Parenting & Improving Relationships of All Kids

Good Inside, an educational platform by Becky Kennedy, PhD, a clinical psychologist and bestselling author

“Sweat with Brook Benten” May I have a kidney? No? Then will you leave a glowing Amazon book review here^? (I don’t actually need a kidney.) (I do actually need ⭐️⭐️⭐️⭐️⭐️.)

www.BrookBenten.com

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Does this cycle sound familiar?
You think you may want to make a change.
Yes, you want to make a change.
You listen to podcasts, read books, buy healthy food, join a gym, and…
Take action-ish. You are doing things, but not sure if you’re doing the right things.
Time passes, you get frustrated and it still feels effortful, miles away from maintenance.
You give up and revert back to your old ways.

A model developed in 1977 explains the stages of behavioral change. The cycle above isn’t only relatable, it’s scientific. The Transtheoretical Model Stages of Change is what psychiatrists and psychologists use to assess where a patient is at in their readiness to change. From there, they know how to guide growth.

This episode explains the model, simply.

If you find yourself in the preparation stage, I can walk with you through an action plan that will see you through to higher ground: maintenance.

Action is tough on your own because: 1. Action is tough (keeping it real, it is!). 2. There is inaccurate and contradictory information on the World Wide Web. 3. You’re not a nutritionist, trainer, nor exercise physiologist. 4. There’s more to health than what you’ve tried.

Here’s how this time will be different: 1. We can do hard things- together. 2. You won’t have multiple voices in your ear. You’ll have one. Mine. 3. I am a nutritionist, trainer, and exercise physiologist. 4. I have developed a well-being program that addresses all of you- not just the pounds you carry.

March 18 - June 25, 2024.
HEAVY 100
One hundred days of doable healthy action steps that will help you to feel and look your best. Registration is open now.

Here are details, enrollment, and my transformation photos from last year’s program. 

Even if you’ve gone through the Transtheoretical Model Stages of Change a thousands times, I won’t ask what took you so long. I’ll simply say “I’m glad you’re here.”

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