In this episode of Two Moms and a Mic, we explore essential nutrition tips for marathon training to help you fuel your runs effectively. Join us as we discuss how to balance protein and carbs, create personalised meal plans, and explore natural fuel alternatives like homemade gels. We also dive into the benefits of cutting out alcohol to boost your energy and performance.
Whether you’re preparing for your first marathon or looking to optimise your diet and training regimen, this episode provides valuable insights and practical advice to enhance your running experience. Tune in to discover how proper nutrition can make a significant difference in your endurance and overall health.
Key Topics:
• Balancing protein and carbs for optimal energy • Personalised meal plans for marathon training • Natural fuel alternatives and homemade gels • The impact of alcohol on energy and performance • Tips for maintaining sustained energy and avoiding burnout
Don’t miss this episode packed with actionable tips and expert advice to help you achieve your running goals!

In this episode, the hosts discuss their experiences and challenges as first-time marathon runners. They touch on the importance of mindset and maintaining motivation during training, sharing personal anecdotes and strategies for overcoming negative thoughts and maintaining a positive attitude. The conversation also highlights the balance between flexibility and discipline in training plans and the mental strength required to push through tough moments. They provide insights on how to handle setbacks, the significance of enjoying the process, and the critical role of mental preparation in marathon training.

00:00 Welcome Back to the Podcast: A Fresh Start
00:44 The Power of Refreshing Knowledge
00:58 Evolving Health and Nutrition Strategies
02:44 The Marathon Journey Begins
04:41 Choosing the Right Training Program
05:14 The Benefits of the Runner App
07:18 Navigating Marathon Training as Beginners
12:08 Embracing Flexibility in Training
14:59 Cultural Perspectives on Running and Training
18:24 Reflecting on Past Running Experiences
19:58 The Mental Game of Marathon Running
21:38 Overcoming Training Challenges
29:48 The Power of Mindset in Marathon Training
37:38 Embracing Flexibility and Mindfulness in Training
39:02 Concluding Thoughts on Marathon Preparation

The script delves into the complexities of living in a technologically advanced era where instant communication is possible, emphasizing the significance of establishing boundaries to manage the overwhelming connectivity. It discusses the impact of social media and technology on relationships and personal well-being, illustrating how these tools have changed the way we interact, making us more available than ever to a wider network of people and influencing our emotional health. The conversation also touches on the importance of emotional boundaries to prevent taking on too much emotional baggage from online connections and the resultant stress. Practical advice is offered on how to effectively set boundaries for reducing stress and creating more personal space, including starting with a strong 'why' behind setting boundaries, and making gradual changes to form new habits. Additionally, the script explores teaching children about boundaries, illustrating the broader implications of boundary-setting on personal relationships and emotional well-being. The narrative is peppered with personal anecdotes, humor, and realistic perspectives on managing digital connectivity and its effects on daily life.

00:00 Navigating the Digital Age: The Importance of Boundaries
01:07 The Emotional Toll of Social Media
02:20 Setting Boundaries for Stress Reduction
02:43 Practical Tips for Establishing Boundaries
04:10 Small Changes, Big Impact: The Power of Incremental Boundaries
07:06 Empowering Others by Modeling Boundary Setting
07:48 Teaching Kids About Boundaries
08:15 Rethinking Traditional Parenting Advice
12:30 Personal Anecdotes: Navigating Extracurricular Activities
16:53 Concluding Thoughts on Balance and Boundaries

This podcast episode delves into the intricacies of setting boundaries, particularly for parents, through a humorous and self-reflective conversation. The hosts discuss various scenarios, like negotiating bedtime with children, hiding for a moment's peace, and the challenges of mealtime negotiations. They explore the impact of setting personal boundaries and negotiating with oneself on achieving goals, like abstaining from alcohol, and how these practices are common in areas like weight loss. The conversation transitions into the importance of self-care, the struggle with people-pleasing tendencies, and the societal shift from valuing downtime to a constant state of busyness. They reminisce about the simplicity of childhood and the benefits of doing nothing, while acknowledging the challenges modern technology brings to setting boundaries and finding quiet moments. The hosts conclude by advocating for honest communication about personal limits and the liberating act of occasionally canceling plans for personal well-being.

00:00 Boundary Setting Quiz: A Fun Start
00:20 Parenting and the Art of Avoidance
02:35 Mealtime Negotiations and Creative Solutions
04:48 The Struggle with Personal Boundaries and Self-Negotiation
09:40 The Journey to Self-Care and Setting Boundaries
12:24 Navigating Social Obligations and Personal Time
18:31 Embracing the Joy of Doing Nothing
21:51 Reflecting on Modern Life and the Need for Simplicity

In this episode, the speakers explore the importance of setting boundaries for managing time and focus to lead a more meaningful life. They discuss insights gained from the book '4,000 Weeks' about embracing life's limitations and prioritizing what truly matters, rather than striving for unrealistic productivity. The conversation covers the impact of modern conveniences like smartphones on our ability to be present and the consequences of not setting boundaries, such as exhaustion and overstimulation. The speakers also share personal anecdotes and reflections on their own struggles with setting boundaries around technology, work, and social obligations. They emphasize the significance of setting boundaries for oneself and teaching children the value of time and space management.

00:00 Opening Thoughts: The Struggle with Sleep and Expectations
00:27 Reflecting on the Stress Series and Introducing Today's Topic
01:39 The Philosophy of 4,000 Weeks: Embracing Limitations for a Meaningful Life
03:22 The Never-Ending Cycle of Productivity and Its Pitfalls
04:59 The Modern Dilemma: Smartphone Dependency and Its Impact
09:49 Setting Boundaries: From Personal Space to Digital Detox
09:52 The Ripple Effect of Our Actions on Children and the Importance of Boundaries
12:39 Concluding Thoughts: Learning to Say No and Managing Social Expectations

In this episode of 'Two Moms and a Mic,' hosts Vicky and Lauren discuss the often underestimated realities of stress in parenting. They explore the less obvious sources of stress, such as societal expectations, the perpetual demands of parenting, financial worries, and even the impact of what we eat. The podcast aims to shed light on the diverse and sometimes hidden aspects of stress that affect parents, emphasising the importance of awareness, self-care, and finding individual coping mechanisms. Through their personal journeys, they highlight how stress is not limited to high-pressure jobs but is a constant in daily life, especially in the context of motherhood. The hosts share tips on managing stress, including journaling, making time for oneself, and learning about stress's effects on the body. The episode wraps up with personal advice to their past selves about seeking help, the significance of self-care, and the need to understand and mitigate stress for better health and well-being.

00:00 Welcome to Two Moms and a Mic!
00:58 Understanding Stress: The Hidden Factors
06:22 The Many Faces of Stress: From Parenting to Financial Concerns
09:39 Lifestyle and Stress: Nutrition, Exercise, and Self-Care
13:37 Reflecting on Past Experiences and Advice for New Parents
21:49 Closing Thoughts: Stress Awareness and Personal Growth

In this episode of 'Two Moms and a Mic,' Vicky and Lauren discuss the complexities of motherhood, focusing on the challenges and changes that come with parenting. They candidly share their personal experiences with stress, unhealthy coping mechanisms, and the unexpected journey of self-discovery through motherhood. The conversation highlights the impact of social withdrawal, especially during the challenging times following the birth of their children and throughout the COVID-19 pandemic. Despite the struggles, they emphasise the importance of finding positive coping strategies and the unexpected benefits of slowing down life's pace. The episode is a blend of heartfelt discussions, laughter, and insights into navigating the highs and lows of being a parent, aiming to provide listeners with both support and valuable information.

00:00 Welcome to Two Moms and a Mic!
00:58 The Impact of Stress on New Moms
01:31 Discovering Healthy vs. Unhealthy Coping Mechanisms
02:53 The Social Withdrawal Journey
07:25 Navigating Postpartum Life with Guests
09:41 Finding Peace in Slower Living During COVID
11:49 Reflecting on Behavioral Changes and Coping Mechanisms
12:31 Wrapping Up and Looking Forward

In this episode of 'Two Moms and a Mic,' hosts Vicky and Lauren dive into the topic of stress, particularly focusing on its impact on parents physically, emotionally, and mentally. They begin by discussing how stress manifests, starting with physical symptoms before affecting our emotional and mental state. The hosts share personal anecdotes, including how stress affects their personal lives and the physical symptoms they have experienced, such as headaches and muscle tension. They also touch upon the broader implications of stress on health, such as its effects on fertility and weight gain. Additionally, they explore how stress impacts one’s ability to concentrate and make decisions, emphasizing the importance of managing stress for overall wellbeing. The conversation also covers the role of social media in adding stress and the significance of being aware of our environments to mitigate stress. Vicky and Lauren aim to provide listeners with insights and strategies to manage stress, enhancing their ability to be more effective and happier parents.

00:00 Welcome to Two Moms and a Mic!
00:58 Diving Deep into Stress: Physical, Emotional, and Mental Impacts
07:05 The Hidden Stresses of Modern Life
11:02 Choosing Your Battles: Managing News and Social Media
15:05 The Emotional Rollercoaster: Hormones and Stress
23:54 The Mental Maze: Stress and Decision Making
28:33 Behavioral Changes and Concluding Thoughts

Vicky and Lauren, hosts of 'Two Moms and a Mic,' introduce a new format for their weekly podcast by initiating a mini-series focused on the impact of stress on mothers. 

They aim to explore stress from various perspectives, starting with understanding the basic stress response. The discussion highlights how becoming a mother introduces a new level of relentless stress that significantly affects both mind and body, contrasting with their pre-parenthood experiences. 

The hosts argue that awareness and a deeper understanding of stress, including its physical, emotional, and mental effects, are crucial for managing it effectively. They share personal anecdotes to illustrate the real-life implications of stress on mothers, from sleep deprivation to autoimmune disorders, and emphasize the importance of breaking the cycle of stress to avoid long-term damage. The episode promises to delve into the physical, emotional, and mental effects of chronic low-grade stress in future segments of the mini-series.

00:00 Welcome to Two Moms and a Mic: Navigating Parenthood Together01:06 Introducing a New Podcast Format: Deep Dives into Parenting Topics01:50 The Stress Series: Understanding Stress from a Mother's Perspective05:56 The Science of Stress: How It Affects Your Body09:28 The Continuous Cycle of Stress in Parenthood12:10 Personal Stories of Stress and Its Impact16:08 The Downward Spiral: Stress Leading to Anxiety and Depression17:04 Wrapping Up and Looking Ahead

The script features an engaging discussion about how food is aggressively marketed towards children and how this affects their eating habits. The talk delves into the effects of processed and junk food, questioning how food with multiple ingredients can be cheaper than a single apple, and highlights the critical issue of childhood obesity. The discussion also foregrounds the deceptive use of food labels and marketing practices that contribute to unhealthy eating habits. The speakers argue for the need to educate both ourselves and children about nutrition and its impacts on health. Examples are shared on simple, healthy meals, and the importance of movement alongside healthy diet is emphasised. The speakers suggest practical ways to encourage and teach children about healthy eating habits, by giving them exposure to healthier meals and limiting their exposure to aggressive food marketing.

00:00 Introduction and Topic Reveal
00:16 The Impact of Junk Food Marketing
02:21 The Influence of Cartoon Characters on Children's Food Choices
05:03 The Power of Food Labeling and Misconceptions
08:00 The Importance of Cooking from Scratch
11:34 The Alarming Statistics of Childhood Obesity
14:40 The Role of Physical Activity in Children's Health
19:58 The Long-term Effects of Unhealthy Eating Habits
22:08 The Struggle of Feeding Children Healthy Food
22:51 The Consequences of Unhealthy Eating Habits
24:17 The Misconceptions of 'Healthy' Food
24:38 The Impact of Sugar on Energy Levels
26:13 The Importance of Teaching Kids About Nutrition
26:41 The Manipulation of Food Marketing
27:45 The Dangers of Processed Foods
28:22 The Need for Nutrition Education
31:25 The Challenge of Changing Eating Habits
31:55 The Power of Simple, Whole Foods
37:58 The Importance of Family Meal Times
39:05 The Value of Conversations About Nutrition
40:14 Conclusion: The Long-Term Benefits of Healthy Eating