Do you consider yourself mentally tough, or do you often fall short when faced with life's challenges? The good news is that it's never too late to cultivate mental toughness.

Penny Mallory, a leading authority on the subject, is here to guide you. Drawing from her own extraordinary life experiences, Penny shares insights on building resilience, confidence, focus, and determination. In this episode, we'll explore the four pillars of mental toughness, learn how to keep promises to yourself, discover strategies to shift your mindset during difficult times, and develop unshakable confidence. Are you ready to take an honest look at yourself?

Penny's Links:

Website: ⁠https://pennymallory.co.uk⁠

⁠YouTube channel⁠ 
(00:01:13) Introducing Penny Mallory

(00:03:00) How Penny’s early challenges shaped the woman she is today

(00:08:00) What made Penny constantly challenge herself 

(00:13:08) What are the 4 pillars of mental toughness?

(00:17:16) Making promises to yourself

(00:25:09) Where to start if you don’t feel mentally tough

(00:28:36) Can we change the way people see us?

(00:36:55) Shifting your mindset when circumstances aren’t so great

(00:42:10) How do we build unshakable confidence?

(00:45:15) Is mental toughness all mindset? Or is it physical too?

(00:55:31) Where to find Penny.

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠iPhone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for Android⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Constantly Varied Gear's ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Workout Leggings⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Today's episode delves into the science-backed benefits, safety, and programming principles of youth resistance training. We're here to bust common myths: lifting won't stunt growth! In fact, it's more crucial than ever for children to engage in resistance training.

Curious about what resistance training looks like for kids? Wondering about strength gains before puberty or the safety of 1-rep max testing? We've got you covered. Resistance training is a safe, smart, and essential way to build a strong foundation, prevent injuries, and boost confidence. It's not about creating tiny bodybuilders, but rather improving movement quality and overall well-being. With proper supervision, good technique, and a fun environment, resistance training can become a valuable lifelong skill.

Links: AAP Clinical Report (2020, reaffirmed 2024)

Brain Balance

KidStrong 

The information shared in this podcast is not intended as medical advice. The views expressed by guests are their own and do not necessarily reflect those of the hosts, the production team, or any affiliated sponsors. Take what resonates, leave what doesn’t, and always discuss your personal health with a trusted medical professional. 

(00:01:06) What’s not bothering Rachael and Kelsea these days.

(00:11:25) What parents want to know: Is it safe? Is it necessary?

(00:18:00) Study findings by the American Academy of Pediatrics. 

(00:20:50) Modern kids: Some move less, some play one sport year round. 

(00:28:37) What Michael Jordan has to say about all of this. 

(00:33:38) Little kids: what’s a good age to introduce agility, resistance, strength work? (00:40:50) Kids are training for neurological adaption and what the movements look like. 

(00:44:35) Bigger kids 12+ with a foundation, can train differently. And 1 Rep Max testing.

(00:52:24) Prehabilitation: the injury prevention power of strength training.

(00:56:24) Myth busting including harm to growth plates and bulking up.

(01:03:47) Summary of all the reasons to train, where to start and what to do.

(01:06:01) You know your kid best

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠iPhone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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This episode is being re-released due to its high relevance for anyone looking to manage their emotions more effectively—which, let's face it, is most of us! Have you noticed that when your emotions run high, you tend to react in ways that don't serve you? This episode introduces a powerful, action-based technique from Dialectical Behavior Therapy (DBT) that puts you in control: doing the opposite of what your emotions tell you to do.

Join Kelsea and Rachael as they explore how to understand and manage emotions, tolerate distress, and make positive changes. Learn to avoid harmful behaviors and improve relationships. The reality is, distress is an unavoidable part of life. Stop waiting for things to get easier; if you spend your life waiting to get past a difficult point, you'll miss it!

Research:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7381101/

(00:00:00) Welcome and personal feelings about life changes.

(00:05:50) Why we are talking about opposite action

(00:10:35) Doing what you’ve always done and when it is time to adjust

(00:16:33) Stepping out of your comfort zone and taking chances on a scale.

(00:19:32) This is NOT an emotion suppressing technique

(00:27:06) How to strengthen this area of your brain: the aMCC

(00:39:00) How Kelsea and Rachael each put opposite action into practice

(00:49:15) The importance of explaining what you are doing to your people 

(00:53:43) Fear of failure and small steps to making a plan of action

(00:58:50) Sadness and its opposite action

(01:05:10) The theme of the episode

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for Android⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Thick Thighs Save Lives Workout Programs⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Constantly Varied Gear's ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Workout Leggings⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

We were delighted to welcome Dr. Ryan Sultan to the podcast, where he shared invaluable insights on safeguarding children from the potential harms of screen time, algorithms, and social media. Dr. Sultan is a distinguished, double board-certified psychiatrist with international recognition. Among his many areas of research expertise and featured specializations are ADD and ADHD. We took the opportunity to ask him a few questions about these topics, which are particularly relevant to many of our listeners. Enjoy.

To learn more, visit Integrative Psychiatry.

(00:00:40) The most important tactics when it comes to parenting ADHD children and how it's different than parenting neurotypical children.

(00:04:30) Task initiation isn't an inherent skill for neurodivergent kids; it's a game-changer when we realize it's developed and practiced, not just known or picked up. 

(00:09:27) To medicate or not to medicate, that is the question. And study findings on early intervention with medication.

(00:18:29) Parting thoughts from Dr. Ryan on the parenting struggles that come with neurotypical kids and neurodivergent kids in a digital age.

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠iPhone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for Android⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Constantly Varied Gear's ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Workout Leggings⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Seed oils are having a big moment, with many health experts raising concerns about their detrimental effects. Our guest expert, Steven Rofrano, warns that seed oils constitute one-third of our diet and are harmful to our bodies. This alarming statistic brought us to a full stop. In today’s episode we ask Steven if avoiding seed oils is feasible, and how we can make informed choices at the grocery store without a food science degree. 

Steven is the founder of Ancient Crunch, and he believes that classic American foods can be both healthy and delicious, AND made without toxic ingredients. We don’t want you to feel a sense of hopelessness with the amount of things that you have to fight against in order to be healthy. Listen for some practical advice on navigating grocery aisles and identifying trustworthy brands, because it’s NOT too much to ask for food that’s healthy, convenient and delicious!

(00:00:58) Welcome Steven Rofrano, “the seed oil guy” to the podcast.

(00:06:28) Missing from the health food space: convenience and desirability.

(00:11:50) How the idea of junk food came about and why everyone stays sick. 

(00:18:00) The history of seed oil and how much we are consuming. 

(00:23:57) Seed oils comprise 25 to 30% of the average American’s total calories.

(00:25:50) A rule to stick to at the grocery store.

(00:30:27) What happens to your body when you excessively consume seed oil.

(00:35:09) It’s not hopeless.

(00:38:37) Will the government someday regulate the seed oil industry?

(00:43:35) Practical tips for grocery shopping and brands to look for.

(00:51:27) The most rewarding thing in Steven’s journey so far.

(00:54:04) Where to find Steven Rofrano and his brand.

ancientcrunch.com

masachips.com

vandycrisps.com

goldenagefats.com

Use this link for 25% off first time orders, CODE: TTSL https://www.masachips.com/discount/TTSL

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⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠iPhone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for Android⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Constantly Varied Gear's ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Workout Leggings⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Concerned about screen time—both your kids' and your own? Perhaps you're navigating the decision of when to give your child a phone, or maybe you're rethinking past choices. While we all strive for improvement in managing screen time, our aim isn't to condemn technology or advocate for device-free living.

Today, we welcome Dr. Ryan Sultan, an internationally recognized, double board-certified psychiatrist who directs the Sultan Mental Health Informatics and Adaptation Lab at Columbia University. Dr. Sultan offers expert guidance on discussing algorithms and short-form content with your children, fostering independent thinking. We'll also delve into the spread of misinformation and reactionary content, as well as the correlation between screen time and depression. Tune in for his practical advice on immediate steps you can take to help your kids gain better control over their screen time, even if they're already knee deep.

(00:00:58) Welcome Dr. Ryan Sultan to the podcast.

(00:04:25) If you only get one thing out of this conversation, THIS is it.

(00:09:28) What is actually happening in the brain when we're using our phones? 

(00:15:27) Talking to our kids about algorithms.

(00:21:20) When to introduce screens to kids and what age to give a phone.

(00:26:16) Neurodivergence and devices: a higher risk group.

(00:30:12) Heavy social media use and depression, anxiety,and suicidal ideation.

(00:33:31) Multiplayer video games: are they social media?

(00:36:10) Setting boundaries: a medium between doing nothing and taking it all away.

(00:43:28) Sultan Lab Big Data for social media and mental health guidelines.

(00:48:18) Parents, we need regulation and it’s NOT impossible.

(00:53:42) Summary and what to implement in your household right now to get better control over screen time.

(00:56:00) Where to find Dr. Ryan Sultan.

Integrative Psychiatry is a psychiatry practice that takes a holistic, collaborative approach to mental health care. The Columbia-trained clinical team provides expert, evidence-based treatment for ADHD, anxiety, depression, substance use, eating disorders, and other mental health conditions. The clinicians combine psychotherapy, research-supported psychotropic medications, and expertise as adult, adolescent, and child psychiatrists to deliver patient-centered care that meets each individual’s unique needs—supporting long-term mental well-being and overall wellness.

The practice is led by Dr. Ryan Sultan, an internationally recognized, double board-certified psychiatrist. He also serves as an Assistant Professor of Clinical Psychiatry at Columbia University, where he leads the Sultan Mental Health Informatics and Adaptation Lab.

To learn more, visit Integrative Psychiatry or Sultan Lab.

 References:

Sultan, R. S. (2017). Off-Label Prescribing of Antipsychotics for Youths: Who Should Be Treated? Psychiatric Times, 34(9), 26.

Sultan, R. S., Liu, S. M., Hacker, K. A., & Olfson, M. (2021). Adolescents with Attention-Deficit/Hyperactivity Disorder: Adverse Behaviors and Comorbidity. Journal of Adolescent Health, 68(2), 284-291.

Sultan, R. S., Saunders, D. C., & Veenstra-VanderWeele, J. (2025). Protective Effects of ADHD Medication on Real-World Outcomes. JAMA Psychiatry.

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

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In "What’s the No. 1 Predictor of Personal Growth? (Part 1)," we explored whether shame, if it inspires growth and motivates change, has a place in our lives. In this follow-up episode, Kelsea and Rachael delve into various types of shame and how pride influences its effectiveness. Even if you missed the first part, you'll gain five valuable tips on harnessing shame for your benefit rather than letting it control you. Don’t feed the beast! Discover evidence-based strategies to make lasting changes in your life that have previously been a struggle!

NIH Study Link: Shame and the motivation to change the self

(00:01:13) Welcome to the Podcast and a look back at part 1.

(00:07:14) What will make lasting changes in our lives?

(00:12:03) Where the problem comes in: the “not ok” shame.

(00:19:55) Baseline values and shame around food. 

(00:31:06) Setting fitness goals. 

(00:33:30) Tip #1: Name the emotion.

(00:40:00) Tip #2: Don’t hold it in.

(00:44:30) Tip #3: Practice empathy for yourself.

(00:47:59) Tip #4: Identify your triggers.

(00:52:51) Tip #5: Set some boundaries.

(00:57:45) Cutting corners and your ideal.

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠iPhone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Hey, stand on one leg then close your eyes. How’s your balance? Our guest today, Dr. Derya Anderson, is a movement and breathing specialist and she’s here to explain Postural Restoration and how imbalances in our bodies, in places we least expect, can cause us pain. As a Postural Restoration Certified (PRC) physical therapist, she examines the complete picture to identify the actual cause of dysfunction, emphasizing that our brains, eyes, and teeth are interconnected, contrary to how our healthcare system often treats them.

Today’s discussion may surprise you. It’s not about standing up straight but rather about the brain’s continuous drive for safety. It’s about taking a different route to work and sitting on the opposite side of the couch for once. Don’t you miss the fluidity of childhood when your life didn’t revolve around patterns? Dr. Anderson is here today to give us permission to just relax. Tune in and try a PR technique while you listen!

Dr. Anderson’s Links:

⁠https://www.instagram.com/drderyaanderson/⁠

⁠https://myessentialpt.com/⁠

⁠posturalrestoration.com⁠

(00:01:10) Welcome Dr. Derya Anderson to the podcast.

(00:04:20) How does a Postural Restoration Certified physical therapist differ from a traditional PT? 

(00:11:30) The challenge our healthcare system presents when trying to look at the whole person and a lot of people need integration. 

(00:15:03) Breaking out of our patterns and why progressive lenses can lead to imbalances.

(00:25:43) Other common sources of tension and pain that we aren’t looking at.

(00:32:03) Dental integration: why Derya considers her patients’ teeth, tongues and jaws when looking for solutions.

(00:39:16) Favoring a side heavily. Is it concerning? What can we do about it? 

(00:54:21) Derya suffered a head injury that left her in severe pain and in need of PR. 

(00:57:54)  What PR technique we should all be doing today to feel better regardless.

(01:01:58) Why posture is so misunderstood.

(01:08:45) Where to find Dr. Derya Anderson. 

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠iPhone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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Dr. Donald Layman, with over 30 years dedicated to researching protein's impact on muscle-centric health is here to chat about all things protein! Today he's sharing his insights on: How much protein do we really need? Is there a perfect time to consume protein, like before or after a workout? Does the kind of exercise we do matter when it comes to intake? How can we tell good quality proteins from the rest? We also dig into protein snacks and take a closer look at their bioavailability. Plus, we cover essential amino acids, supplements, and plant-based diets – can you really hit your protein goals without animal products? Want to know the biggest protein mistake people are making and how to spot deceptive marketing? Tune in! 

Dr. Layman at the University of Illinois

(00:01:08) Welcome today’s guest: Dr. Donald Layman

(00:05:00) How much protein should we be aiming for? (00:09:18) Is there a “best time” of the day for protein intake?   

(00:15:06) Is there a sweet spot when it comes to our workouts? 

(00:19:10) What are some of the best higher quality proteins? What should we avoid?

(00:22:30) The truth about processed protein “snack” bars. 

(00:31:05) Protein supplements to seek out or avoid.  

(00:35:25) Plant based diets have been marketed as superior. Is that true?

(00:38:18) When it comes to protein absorption, should we be thinking about supplementing certain aminos?

(00:41:40) The biggest mistake people make when adding protein into their diet. 

(00:43:15) The conflicting information out there right now when it comes to health and nutrition.

(00:48:06) Two things Dr. Layman wants people to know.

(00:50:33) Where to find Dr. Layman

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

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Today we are talking about an uncomfortable word in a new light: shame. We are taking another look at a concept reserved for negativity and therapist couches and asking ourselves if there’s actually room for shame in our lives if it inspires personal growth and motivates change. In other words, is there a time and place for shame? 

Today Rachael and Kelsea find themselves on opposite sides of the discussion even though they are sisters brought up in the same household with the same dose of shame going around. Tune in to hear both sides in part 1 of this thoughtful examination of something that lives deep inside all of us, like it or not. 

(00:03:30) Rachael and Kelsea laugh about differences between MA and FL 

(00:12:11) Life update, Kelsea’s hair is growing back. 

(00:17:11) Why Kelsea and Rachael feel differently about today’s topic: shame 

(00:22:10) How Rachael’s mom inspired this conversation

(00:26:14) Kelsea thinks of shame as something that has held her back but has also led her to accountability. 

(00:30:40) Rachael points out a study that finds shame is the #1 predictor of personal growth.

(00:34:00) Kelsea thinks. shame can make people draw away from accountability and can disconnect people

(00:36:00) Rachael focuses on the distinction between personal shame and someone else’s.

(00:42:00) Part 2 will focus on negative behaviors around eating, motivation to workout and shame-resilience strategies.

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠The CVG Nation app, for ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠iPhone⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

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