In this conversation, Sophia and Kristin dive into perimenopause -- signs, symptoms, what works, what doesn't. They talk about the impact of lifestyle choices on health during this transition and emphasize the significance of strength training, proper nutrition, mental health management, and hormone replacement therapy. 

This episode aims to empower women with knowledge and strategies to navigate this natural phase of life with confidence and resilience.

Key Takeaways

• Education about menopause and perimenopause is crucial for women's health.
• Generational gaps in knowledge can impact awareness of health issues.
• Personal growth often involves challenging societal norms.
• Building muscle and maintaining bone density are vital for longevity.
• Menopausal symptoms can vary widely and should be understood.
• Sleep quality significantly impacts overall health during menopause.
• Hormone replacement therapy can be beneficial but is not for everyone.
• ADHD symptoms may be exacerbated during menopause due to hormonal changes.
• Weight gain during menopause is often related to lifestyle factors, not just hormones.
• Education and community support can empower women during menopause.
• Managing stress and sleep is essential for mitigating menopausal symptoms.
• Food should be viewed as medicine to support health during menopause.

Chapters

00:00
Introduction

03:35
Personal Growth: Words of the Year

07:08
The Power of Silence and Presence

12:01
Social Media Authenticity and Perception

20:19
Exploring Black History Through Literature

23:00
The Legacy of Henrietta Lacks

40:23
Understanding Menopause and Perimenopause

47:48
The Importance of Strength Training for Women

51:20
Understanding Menopausal Symptoms

55:06
Navigating Sleep Issues During Menopause

59:08
Hormone Therapy and Its Implications

01:04:32
The Connection Between ADHD and Hormonal Changes

01:10:09
Menopausal Weight Gain: Myths and Realities

01:15:58
Building Muscle and Healthy Eating in Menopause

01:20:39
The Importance of Muscle Preservation

01:22:37
Bone Density and Movement Mechanics

01:26:09
Strength Training vs. Cardio: Finding Balance

01:27:59
Understanding Hormonal Changes and HRT

01:34:04
Empowering Perspectives on Menopause

01:39:45
Lifestyle Factors: Sleep, Alcohol, and Health

01:43:59
Celebrating Strength and Community Engagement

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod
• Merch store: https://ubob-podcast.printify.me/

Email us at [email protected] with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, 

Sophia & Kristin

In today's conversation, Sophia and Kristin call out the biggest fitness and nutrition myths they used to believe—fad diets, bad workout advice, and “common knowledge” that turned out to be total bullsh!t. They share personal stories, what’s wrong with the bullsh!t they used to believe, what actually works, and why.

Chapters

00:00
Introduction

10:22
Personal Updates and Competition Prep

20:02
Changing Perspectives on Hunger and Breakfast

24:58
The Breakfast Dilemma

26:12
Understanding Metabolism and Energy Levels

27:24
The Importance of Dietary Fats

29:23
Women’s Unique Nutritional Needs

38:01
The Shift in Exercise Philosophy

42:40
The Role of Women’s Spaces in Gyms

49:16
Recovery Techniques: What Works?

50:17
The Role of Sleep and Supplements in Recovery

52:19
Training Around Injuries: Finding Modifications

59:40
Mindset Matters: Dealing with Pain and Injury

01:06:13
Nutrition for Non-Meat Eaters: Protein Sources

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod
• Merch store: linktr.ee/ubobpod

Email us at [email protected] with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, 

Sophia & Kristin

In this episode, Sophia and Kristin reflect on the past year and share their approach to setting goals and intentions for 2026.

Chapters

00:00
Welcome to 2026: Reflections and Excitement

03:45
Culinary Adventures: Recipes and Food Trends

06:32
Empowerment Through Style: The Impact of Appearance

09:19
Historical Insights: The Truth Behind the Salem Witch Trials

12:24
Stranger Things: New Year’s Eve and Emotional Reactions

15:11
Goal Setting for 2026: Personal Reflections and Intentions

26:16
Embracing Self-Sufficiency and Independence

27:42
Reflections on Self-Discovery and Growth

29:33
Setting Intentions for the New Year

30:17
Business Goals and Marketing Strategies

31:50
Fitness Aspirations and Body Positivity

33:18
The Importance of Intentional Living

34:57
Navigating Life Changes and Family Dynamics

37:50
The Power of Being Unapologetic

41:45
Micro Activism and Authenticity in Business

47:45
Engagement and Community Building

51:34
Vision Boards and Goal Setting

58:31
The Power of Visualization and Intentions

01:00:46
Creating Accountability Through Intentional Actions

01:03:28
Business Growth and New Offerings

01:07:35
The Importance of Accountability Partners

01:09:49
Personal Growth and Reflection for 2026

01:14:22
Rebranding and Fresh Starts

01:21:36
Merch Store Launch and Community Engagement

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at [email protected] with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, 

Sophia & Kristin

In this conversation, Sophia and Kristin discuss various strategies for cost-effective grocery shopping, meal prepping, and healthy eating. They explore various protein sources as well as fiber-rich foods and versatile cooking methods, emphasizing the importance of incorporating healthy ingredients into meals. They share creative recipes and ideas for making healthy eating enjoyable and accessible. They emphasize the benefits of buying frozen foods, utilizing grocery store apps for discounts, and being mindful of other expenses. 

Key Takeaways

• Budget-friendly healthy eating is a common concern among many individuals.
• Healthy eating is subjective and varies based on personal goals and lifestyles.
• Maintaining a healthy diet can be achieved without breaking the bank.
• Budgeting for nutrition is essential for everyone.
• Eggs are one of the most cost-effective protein sources.
• Beans provide a high protein content at a low cost.
• Canned tuna and cottage cheese are versatile protein options.
• Oats are an inexpensive source of fiber.
• Buying in bulk can save money in the long run.
• Popcorn is a healthy, high-fiber snack.
• Incorporating beans into meals can stretch protein sources further.
• Creative recipes can make healthy eating fun and enjoyable.
• Meal planning helps in making cost-effective food choices. 
• Buying frozen foods can be more cost-effective than fresh.
• Meal prepping can help reduce food waste and save money.
• Utilizing grocery store apps can lead to significant savings.
• Being mindful of hunger can prevent impulse purchases at the store.
• Preparing meals in advance can help avoid the temptation to eat out.
• Buying in bulk can lead to better deals on groceries.
• Rotisserie chickens are a quick and affordable meal option.
• Digital coupons can provide additional savings on grocery bills.
• Being intentional with food expenses can lead to healthier eating habits.
• Creative meal ideas can make healthy eating enjoyable.

Chapters

00:00
Reflections on the Past Year

03:08
Physical Health and Movement

05:59
Navigating Self-Image and Comparison

09:05
Competition Experience and Emotional Pressure

12:11
The Journey of Aging and Health

15:00
Budget-Friendly Healthy Eating Strategies

22:59
Budgeting for Nutrition: Finding Cost-Effective Foods

26:07
Protein Sources: Eggs, Beans, and Beyond

29:53
Exploring Meat Options: Chicken and Alternatives

34:54
Fiber-Rich Foods: Oats, Beans, and Vegetables

38:57
Versatile Cooking: Incorporating Ingredients into Meals

43:03
Creative Recipes: Making Healthy Eating Fun

46:14
Cost-Effective Grocery Shopping Strategies

48:59
Maximizing Meal Prep and Freezer Meals

52:31
Utilizing Grocery Store Apps and Digital Coupons

55:55
Mindful Spending and Meal Planning

01:01:02
Creative Meal Ideas and Healthy Eating Habits

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at [email protected] with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, 

Sophia & Kristin

In this conversation, Sophia and Kristin discuss habit formation, goal setting, creating systems, and the importance of flexibility, "bare minimum" game plans when life gets chaotic, recognizing personal barriers, and support systems in achieving goals. They emphasize the significance of small, consistent improvements and the need to adapt goals to fit one's lifestyle. The episode also covers the challenges of plateaus in progress and the necessity of tracking success through various metrics beyond just weight. 

Takeaways:

• Setting realistic goals is crucial for long-term success.
• Flexibility in goal setting allows for adaptation to life's changes.
• Identifying personal barriers can help in overcoming obstacles.
• Tracking progress should include various metrics, not just weight.
• Plateaus are a normal part of the journey and should be anticipated.
• Creating supportive systems can enhance accountability and motivation.
• Having a bare minimum plan helps maintain progress during chaotic times.
• Community and support systems are vital for sustained motivation.
• New year reflections can guide personal growth and intentions.

A worksheet to help you in setting realistic health and fitness goals for the new year: https://storage.googleapis.com/msgsndr/TzbYLnq6o1quBCN3SjZs/media/6940d38197c023cf095724c9.pdf

Chapters:

00:00
Assessing Your Needs for Goal Achievement

09:11
Embracing Flexibility in Goals

11:55
Establishing Minimal Acceptable Actions

15:50
Creating Supportive Systems for Success

17:56
Identifying Personal Barriers and Triggers

25:48
Building a Support System

29:31
Tracking Progress Beyond the Scale

33:29
Navigating Plateaus and Challenges

38:13
Setting Intentions for the New Year

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at [email protected] with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, 

Sophia & Kristin

In today's episode, Kristin and Sophia explore the importance of goal setting, especially as the New Year approaches, and emphasize the need for realistic and attainable goals. The discussion highlights the significance of understanding one's motivations behind goals, the pitfalls of the all-or-nothing mindset, and the necessity of focusing on actions rather than outcomes. They encourage listeners to assess their needs and capacities to create sustainable habits that align with their personal growth journeys.

A worksheet to help you in setting realistic health and fitness goals for the new year: https://storage.googleapis.com/msgsndr/TzbYLnq6o1quBCN3SjZs/media/692dff1bfd073a3778a895f3.pdf

Chapters

00:00
Winter Weather and Personal Experiences

03:45
Community Engagement and Podcast Support

06:36
Reality TV and Cultural Commentary

09:43
Powerlifting Achievements and Emotional Journeys

12:00
Setting Realistic Goals in Competition

14:56
Empowerment and Women's Voices

26:22
Empowering Women Through Confidence

27:47
Discipline: A Gendered Perspective

31:03
Navigating Patriarchy in Social Media

35:05
Goal Setting for the New Year

36:42
The Importance of Internal Motivation

43:18
Understanding Your Why

49:07
Flexibility in Goal Setting

53:37
Action-Oriented Goals Over Scale-Based Goals

59:35
Building Habits for Sustainable Change

01:05:24
Introduction to the Series

01:05:26
Setting the Stage for the Year Ahead

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at [email protected] with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, 

Sophia & Kristin

In this episode, Kristin and Sophia focus on the upcoming Thanksgiving holiday. They share strategies for maintaining health through the holiday season. The conversation also touches on navigating family dynamics, especially when faced with comments about body image and food choices. They emphasize the importance adjusting goals, having a strategy, and celebrating togetherness while prioritizing self-care and personal health goals.

Key Takeaways:

• It's important to maintain a healthy mindset during the holidays.
• Setting realistic goals can help navigate holiday eating.
• Mindfulness in food choices can prevent feelings of guilt.
• It's okay to take breaks during family gatherings.
• Visualizing positive outcomes can help manage holiday stress.
• Establishing boundaries around body comments is essential.
• Staying consistent with workouts helps maintain balance.
• Navigating family dynamics, comments made, setting boundaries

Chapters

00:00
Introduction and Personal Updates

11:19
Celebrating Achievements: A Son's Cross Country Victory

20:43
Navigating the Holiday Season: Mindset and Strategies

27:50
Visualization Techniques for Mindful Eating

28:05
The Importance of Movement After Meals

29:11
Mindset Shift: Exercise as Celebration, Not Punishment

31:18
Creating Happy Memories Over Guilt During Holidays

32:23
Planning for Health and Fitness During Busy Seasons

33:14
Navigating Family Dynamics and Inappropriate Comments

39:02
Setting Boundaries and Responding to Comments

40:27
Creating Your Own Holiday Traditions

45:36
Experiences Over Material Gifts During Holidays

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at [email protected] with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, 

Sophia & Kristin

Summary:

In this conversation, Kristin and Sophia explore the relationship individuals have with the scale, discussing its impact on mental health and self-perception. They share personal experiences and insights on how to redefine success beyond just weight numbers, emphasizing the importance of mindset and alternative metrics for measuring progress in fitness and wellness. They explore various aspects of health and wellness, emphasizing the importance of understanding health beyond just weight. The conversation highlights the significance of muscle in longevity and the need to shift focus from weight loss to overall health. They also touch on the societal pressures surrounding body image and the importance of letting go of past expectations. 

Key Takeaways:

• The scale can significantly impact mental health and self-perception.
• It's essential to view the scale as just data, not a measure of self-worth.
• Breaking away from the scale can help focus on other areas of progress.
• The scale does not account for muscle gain or fat loss accurately.
• Redefining success involves looking beyond just weight numbers.
• Alternative metrics for progress include strength, energy levels, and body confidence.
• Mindset plays a crucial role in how we perceive our bodies and progress.
• Stress is a zero calorie weight gainer.
• Health should be the ultimate goal.
• Grip strength is becoming an indicator of health.
• We have an under-muscled problem.
• You're more than whatever number on those jeans says.

Chapters:

00:00
Introduction and Personal Reflections

05:54
Halloween Plans and Family Traditions

09:00
Navigating Social Media Backlash

12:05
Addressing Misinterpretations and Clarifying Intentions

14:58
The Impact of ADHD on Emotional Responses

18:05
Growth Through Confrontation and Self-Awareness

31:15
Understanding the Scale: The Good, the Bad, and the Ugly

33:10
Personal Experiences with the Scale

36:53
Breaking Free from Scale Pressure

38:20
The Scale's Limitations and Misconceptions

40:43
Redefining Progress Beyond the Scale

47:55
Alternative Metrics for Measuring Progress

55:39
The Importance of Mindset in Weight Management

58:48
Indicators of Health Beyond the Scale

01:02:14
The Importance of Stress Management

01:06:23
Understanding Body Composition Metrics

01:10:01
The Role of Muscle in Longevity

01:12:20
Shifting Focus from Weight to Health

01:16:28
Letting Go of Past Body Expectations

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at [email protected] with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, 

Sophia & Kristin

Summary:

In this conversation, Kristin shares her personal journey through breast cancer treatment and the importance of breast cancer awareness. She discusses the emotional challenges of being diagnosed, the significance of early detection through mammograms, and the often-overlooked perspective of survivors. Kristin emphasizes the need for women to prioritize their health and encourages open conversations about breast cancer to foster awareness and support. They discuss the importance of self-exams, understanding risk factors, and the emotional journey through diagnosis and recovery. Kristin emphasizes the significance of awareness and education around breast cancer, urging listeners to take proactive steps in their health. The conversation also highlights the importance of community support and the often-invisible struggles faced by cancer survivors.

Reach out to Kristin at https://www.instagram.com/krispetronyfit/ or https://www.facebook.com/KPetrony

Key Takeaways:

• One in eight women will be diagnosed with breast cancer.
• Mammograms are recommended starting at age 40.
• Dense breast tissue can hide tumors in mammograms.
• Many women are diagnosed before age 40.
• Staying proactive about health can lead to better outcomes. Understanding your body is crucial for early detection.
• Only about 10% of cancers have a hereditary link.
• 75% of breast cancer cases occur in women with no obvious risk factors.
• Cancer symptoms often do not present until later stages.
• Radiation treatment is localized, unlike chemotherapy.
• Living with cancer's aftermath is a continuous journey.
• Awareness campaigns often lack transparency in funding.

Chapters:

00:00
Introduction to Breast Cancer Awareness Month

01:51
Kristin's Personal Journey with Breast Cancer

03:43
The Importance of Early Detection and Mammograms

06:47
Understanding Breast Cancer Statistics

09:35
The Role of Family History and Risk Factors

12:43
The Journey to Getting a Mammogram

15:34
The Experience of a Mammogram and Dense Breast Tissue

18:52
The Discovery of a Tumor

22:34
The Biopsy Process and Initial Results

29:48
Navigating the Emotional Rollercoaster of Diagnosis

35:05
The Lumpectomy Decision and Further Testing

41:21
Understanding Cancer Detection and Self-Exams

47:15
Risk Factors and Misconceptions about Breast Cancer

53:05
Navigating Diagnosis and Treatment Options

01:00:00
The Journey Through Radiation and Recovery

01:06:31
Mental Health and the Aftermath of Cancer Treatment

01:13:11
Navigating Post-Cancer Health Checks

01:17:52
Living with the Aftermath of Cancer

01:18:57
Supporting a Loved One with Cancer

01:25:10
Reclaiming Life After Cancer

01:29:04
Raising Awareness and Taking Action

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at [email protected] with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, 

Sophia & Kristin

In this episode, Sophia and Kristin shift to a lighthearted 'Would You Rather' questions with a mix of fitness, food, and weird.

Chapters

00:00
Seasonal Changes and Personal Reflections

16:18
Exploring Spirituality and Life Path Numbers

27:13
Would You Rather Questions

28:22
Exploring Protein Powders and Pre-Workout 

30:01
Emotional Responses to Dance and Performance

32:24
Strength Training: Upper vs. Lower Body

38:29
Gym: Awkward Scenarios and Choices

43:26
Food Choices: Chicken vs. Protein Shakes

46:25
Metabolism and Mental Health: A Balancing Act

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at [email protected] with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, 

Sophia & Kristin