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Menopause can be a life-changing experience.

Most women believe this chapter in their lives will be a difficult one, filled with emotional challenges and physical changes they don’t want.

But it doesn’t have to be this way… it can be something better.

A time when you look in the mirror and love what you see. A time that makes you feel energized, and hormonally balanced.  This is what Dr. Carissa Alinat is helping many women to achieve with the Menopause Switch.

Dr. Carissa Alinat is an Advanced Practice Registered Nurse (APRN) and a Doctor of Philosophy (PhD) in Nursing Science. She has been practicing women’s health for over 33 years and she sits down with SBD host Tonya Fines to share her expertise in today’s special episode.

"Testosterone is an awesome hormone. Your ovaries produce it... It's thought of as a male hormone but it is for women too." -Carissa Alinat

Time Stamps

 0:25 – Get to know today’s special guest, Dr. Carissa Alinat

 4:55 – Menopause 101: Signs you might be in menopause

8:19 – Does genetics play a strong role in determining age of menopause?

12:34 – What does ‘life begins at 40’ really means?

14:44 – Dr. Carissa Alinat talks about her new book ‘The Menopause Switch’

20:00 – What are hormones, and what are the hormonal changes during menopause?

23:58 – Dr. Carissa Alinat discusses the benefits and risks of menopause hormone therapy

29:37 – Testosterone therapy in women: Is it right for you?

32:38 – Postmenopause: What to expect

34:23 – The positive side of menopause

36:45 – Connect with Dr. Carissa Alinat through her social media channels and official website

Resources:

DoctorCarissa.com

Dr Carissa’s FREE BOOK - The Menopause Switch

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IFBB Pro Mitchell Spadafore opens up about his life as a bodybuilder.

A young man in his early 20’s, Mitchell has already tasted success as a pro level men’s physique bodybuilder. And up until this point, he’s done it naturally.

Mitchell joins the SBD show with host Chris Wilson to talk about his childhood, his passion for bodybuilding, the mentality and discipline you need for this sport and what exactly those months leading up to being stage ready look like.

"You're not supposed to look excellent all the time. It's really crazy how much the body can transform simply from a pump!" -Mitchell Spadafore

Time Stamps

0:24 – Welcoming today’s special guest on ‘Strong By Design’ podcast

2:50 – Get to know IFBB Pro Mitchell Spadafore more

7:53 – The importance of nutrition in bodybuilding

11:29 – Cardiovascular training for bodybuilders

16:42 – How to maintain muscle while cutting?

23:43 – Mitchell Spadafore shares his thoughts on performance-enhancing drugs

30:38 – Benefits of tracking food

37:30 – The power of a mental shift

42:01 – Mitchell Spadafore shares routine, preparation ahead of bodybuilding competition

53:54 – The impact of knowing your ‘WHY’

1:00:42 – The importance of posing practice

1:07:22 – What to eat and drink right before a bodybuilding competition

1:15:14 –Mitchell Spadafore talks about post-show preparations

1:22:38 – Where you can go to connect with Mitchell Spadafore

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William is the owner and founder of the Educated Dieter Inc. He has a bachelors in exercise science, 11 years of nutritional coaching experience, and is an accomplished Pro natural bodybuilder. 

His mission and vision is to create change in the world by leading others to becoming educated dieters, teaching them how to diet smart using the latest evidence based methods while always putting the clients overall health as the top priority. 

He is also a devoted husband and father of 4 children and Coach Tonya Fines had the privilege of sitting down with Will to uncover the truths about this complex process.

“We strive to help people all over the world who have battled weight loss with no answers to their questions.” -William Grazione

Time Stamps

0:25 – Welcoming today’s special guest on ‘Strong By Design’ podcast

2:00 – Get to know William Grazione of ‘The Educated Dieter Inc.’

5:42 – Why is it harder for women to lose weight than men?

10:24 – Ways to make losing weight easier for women

16:04 – How to work through a weight loss plateau

21:36 – What is carb cycling and how does it work?

23:58 – The complete guide to reverse dieting

27:57 – Maintenance calories: What it is and why it matters?

29:34 – The importance of communication between health coach and client

33:38 – Insulin resistance and sensitivity 101

41:07 – How to reverse insulin resistance and sensitivity

46:07 – Glycemic variability: What it is and why it’s important to control it?

57:05 – Connect with William Grazione through his social media channels and ‘The Educated Dieter Inc.’s’ official website

Resources:

• The Educated Dieter

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Tanya is passionate about what she does.  She truly encompasses what it means to be a Doula.  She supports ALL births. Whether in the hospital, at home or in a Birth Center.  Whether they are unmedicated or epidural assisted.  

Tanya Grazione is a certified Doula with Doula Training International, Instructor with Evidence Based Birth®, and a certified Hypnobirthing® Childbirth Educator.

She is also Mother to 4 beautiful children and wife to William Grazione, the Educated Dieter. 

Her services include prenatal appointments, on- call support for labor and delivery, Childbirth Education, Hypnobirthing and Postpartum visits. Coach Tonya Fines from SBD sits down with today’s very special guest.

“I provide respectful care to every single woman and their families and look forward to guiding you every step of the way.” -Tanya Grazione

Time Stamps

0:25 – Welcoming today’s special guest on ‘Strong By Design’ podcast

1:33 – Doula 101 with Tanya Grazione

5:45 – The importance of having a doula

9:16 – What is hypnobirthing and how does it work?

11:32 – Tanya Grazione shares her traumatic birth experience

19:24 – The role of husbands in childbirth

23:00 – Tanya Grazione reveals what led to her doula career 

25:50 – Benefits of having a doula in the delivery room

32:39 – What is it like to work with a doula?

37:27 – When to contact your doula

40:15 – How doulas can help postpartum

52:08 – Tanya Grazione on what she gets out of being a doula

55:05 – Where you can go to connect with Tanya Grazione

Resources:

• Tampa Bay Doula
• Tanya Grazione

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What is the Deal with Collagen?

In the never-ending search for all things that will promote health, beauty and youthfulness, collagen is not to be dismissed as far as being very much present in the pool of public and scientific opinion. 

It has been hailed as the magic ingredient to cure aches and pains, as well as something of an ingestible fountain of youth.  Hmmmm . . .

In this podcast, Coach Chris and Coach Tonya sit down to discuss not only what public opinion has to say about the use of collagen, but science as well.

"A collagen supplement may act as a catalyst but it's not the fountain of youth." -Tonya Fines

Time Stamps

1:25 – Collagen: What is it and what is it good for?

9:35 – Benefits of taking collagen supplements

15:18 – Does collagen help prevent bone loss?

17:10 – The importance of protein in your diet

20:14 – Effects of aging on bone health

24:14 – Is collagen the fountain of youth?

30:47 – The truth about taking collagen supplements for building muscle

37:51 – Does a collagen supplement promotes heart health?

41:32 – Risks of taking collagen supplements

45:34 – Foods that naturally boost collagen

49:29 – What to look for when buying a collagen supplement

51:35 – Coach Tonya shares final thoughts on collagen supplements

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Johanna Eccles is a woman of incredible faith. 

Johanna didn’t find out about the power of prayer until she got to the end of herself.  She literally reached rock bottom and felt that there was literally, no other place to look but up.

She recalls …

“God’s mercy and grace met me, pulled me out of the devil’s pit and gave me oxygen to breath. Trust me, I am no guru. I would not consider myself great at anything. There are many MANY greater, all I have to offer is the love of God to those willing to receive. Truly. That is all I have... and that is all I want.” -Johanna Eccles

Tonya Fines sits down with ROAR co-founder Johanna Eccles to talk about the almighty power of prayer and how God’s faithfulness is truly miraculous and awesome.

Time Stamps

0:25 – Welcoming today’s special guest on ‘Strong By Design’ podcast

3:42 – Get to know ‘ROAR’ co-founder, Johanna Eccles

9:57 – Johanna Eccles recounts journey to Christian faith

17:12 – Keeping your Faith in the Valley

21:28 – Johanna Eccles’ message to those who question God’s existence

30:00 – Johanna Eccles shares one of her biggest rock-bottom experiences and how God saved her

35:30 – The power of Faith

40:31 – The true meaning of prayer

47:42 – Why is prayer important?

50:18 – Things you can do to hear God’s voice

54:32 – What you need to know about the ‘ROAR’ community

1:02:45 – Why is it called ‘ROAR’?

1:05:35 – Where you can go to connect with Dr. Ron and Johanna Eccles

1:12:02 – The power of praying anywhere, anytime

Resources:

• ROAR on FB
• ROAR on IG

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CBD oil has not only sparked some pretty intense debates among the general population, but it has also piqued the curiosity of individuals who want to know more about this product and if in fact, it has any real benefits with respect to their health and wellness.

With the impact CBD oil is making, as far as being utilized in alternative therapies for everything from pain management to alleviating cancer-related symptoms, Mike Westerdal sat down with our own in-house Holistic Health Practitioner Tonya Fines to talk about just how CBD is being used and what claims are being made about its effectiveness, if any at all. 

"Is this something that can have a tremendous benefit to people's health and pain management, absolutely." -Tonya Fines

Time Stamps

0:25 – What is CBD?

3:04 – What forms does CBD come in?

5:52 – What are the benefits of CBD Oil?

11:08 – Things to consider before taking CBD

17:57 – CBD dosage: How much should you take?

19:49 – What are the side effects of CBD Oil?

22:36 – Coaches Mike Westerdal and Tonya Fines share final thoughts on CBD Oil

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Ben Greenfield, by his own description, was a complete NERD.

President of the chess club, played violin for 13 years, wrote fantasy fiction, and spent most of his childhood years with his nose in a book.

Well, it certainly paid off and has led to a few decades of excellence.

At one point in his incredible fitness journey Ben’s been a collegiate tennis player, volleyball player and center in water polo, top-ranked amateur triathlete, 12x Ironman, and even a competitive bodybuilder. His resume is filled with too many accolades to list and in 2008 he was recognized as America’s top personal trainer.

As one of the most respected Biohacker’s in the world and co-founder of Kion, Ben now creates step-by-step solutions—from supplements and fitness gear, to coaching and consulting, to education and media—for the world’s hard-charging, high-achievers to live truly limitless lives with fully optimized minds, bodies, and spirits.

"I've changed my purpose statement. And my purpose statement is now to read, write, learn, teach, sing, speak, compete and create in full presence and selfless love to the glory of God." -Ben Greenfield

Time Stamps

0:25 – Welcoming today’s special guest on ‘Strong By Design’ podcast

3:30 – Get to know Ben Greenfield more

6:49 – Ben Greenfield shares the challenges he encountered in his life

9:22 – What is Biohacking?

15:00 – Ben Greenfield talks about his new book, ‘Boundless’

20:02 – The importance of spiritual disciplines

24:58 – How to find your purpose in life?

30:24 – Why it’s important to have a personal purpose statement?

35:41 – How to help your kids develop a sense of purpose

39:04 – Breathwork: What it is and what are the benefits?

46:04 – How to develop a relationship with your breath

48:43 – Ben Greenfield shares what a typical day looks like for him

53:35 – Connect with Ben Greenfield through his official websites

Resources:

• Ben Greenfield Fitness
• Ben Greenfield Fitness Podcast Show
• KION (use code BGF20 to save 20%)
• BoundlessBook.com

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Are you fit for the kingdom?

Pastor, podcaster, personal trainer and holistic health coach Trent Holbert joins the Strong By Design show from the beautiful Blue Ridge mountains of North Carolina.

Trent is doing some amazing things for God’s kingdom and approaches his ministry in a holistic way focusing on the spiritual, physical and emotional health of his congregation.

This holistic mindset provides his church a balanced message of hope and accountability that many children of God will not hear on Sunday morning. Coach Chris Wilson hosts and questions Trent about this ‘Whole Person’ approach to our walk with God.

Time Stamps

0:25 – Welcoming today’s special guest

2:36 – Get to know Pastor Trent Holbert and his ministry

5:49 – Pastor Trent Holbert recounts what it’s like growing up with a strong belief in God

10:42 – Keeping the Faith in college

14:55 – Why young families return to church

21:08 – Pastor Trent Holbert recounts the early days of his pastoring

25:51 – What led him to embrace a holistic approach in ministry

32:32 – What does the Bible say about taking care of our health?

42:26 – How Pastor Trent Holbert’s ‘The Fit For the Kingdom’ podcast started

49:41 – Where you can go to connect with Pastor Trent Holbert

"I became very frustrated. There was a people in our community that wasn't being reached." -Trent Holbert

Resources:

• Fit for the Kingdom Podcast Show
• Trent Holbert Fitness – Official Site

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Eating disorders and body dysmorphia plagued her for years.

A classically trained dancer, Maura Vega experimented with vegetarian, paleo, and IIFYM to maintain her beautiful curves.  But it wasn’t until she started following a ketogenic lifestyle that she was finally able to heal her body and repair her metabolism as well as her mind and her relationship with food.

Maura started Keto in June of 2016. After a 2-year battle with Postpartum Depression, following the birth of her youngest child she has been keto for almost 3 years now.  Not only have her symptoms of depression been drastically reduced, but her anxiety also.

Holistic Health Practitioner and host Tonya Fines sits down for this candid conversation with Fat Fueled Mom Maura Vega.

“I feel the best I’ve ever felt and it continues to get better. Seeing how impactful this lifestyle can be on our bodies, I decided to help transition my children to this healthy way of life in hopes that it would relieve them of some of the ailments they had.”  -Maura Vega

Time Stamps

0:25 – Welcoming our special guest

2:15 – Get to know Maura Vega of ‘Fat Fueled Family’

5:31 – Maura Vega shares their family’s journey with keto lifestyle

10:33 – Is the keto lifestyle difficult to stay on?

12:13 – Diet vs. lifestyle change: What’s the difference?

17:21 – How to incorporate intermittent fasting on a keto lifestyle?

23:59 – Maura Vega on how long it takes to notice results on the keto lifestyle

29:04 – Then vs. Now: Keto diet resources and recipes

32:41 – What is the typical family dinner for the Vega household?

36:10 – Connect with Maura Vega through her social media channels, ‘Fat Fueled Family’s’ official website and podcast

37:48 – What’s inside ‘Fat Fueled Family’s’ website?

Resources:

• Fat Fueled Family Podcast
• FFF on Facebook

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