In this episode, Alex and Meredith discuss cortisol, high-intensity interval training (HIIT), and its impact on women going through menopause. They explore common myths surrounding cortisol, including whether high-intensity exercise is beneficial or detrimental for menopausal women. They also discuss common fat distribution changes during menopause, metabolic flexibility, the differences in exercise adaptations between men and women, and whether cold plunges are as effective as some say.

— Live from the Semi-Finished Podcast Studio!

— No-Bra Workouts

— Cortisol and Menopause

— Debunking the Cortisol and Belly Fat Myth

— High Intensity Interval Training (HIIT) and Menopause

— The Benefits of Exercise for Postmenopausal Women

— Understanding Cortisol and Exercise

— Strength Training and Misconceptions

— The Truth About Cold Plunges

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Changing the Narrative on Menopause and Fitness with Selene Yeager

· Women & Cold Plunging - What No One Talks About | Mel Robbins

· High Intensity Interval Training on Body Composition in Women

· Effect of Diet With or Without Exercise on Abdominal Fat in Postmenopausal Women

· The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women

· Estrogen reduces 11beta-hydroxysteroid dehydrogenase type 1 in liver and visceral, but not subcutaneous, adipose tissue in rats

· Self-Selected Resistance Exercise Load: Implications for Research and Prescription

In this episode, join Alex before and after her major hair transformation. Alex and Meredith discuss the motivation behind the change, feelings of anticipation and anxiety pre and post hair cut, and the broader implications for self-identity and confidence. They also touch on the metaphorical significance of such changes and how small acts of courage can lead to greater personal growth.

— The Big Transformation Plan

— Haircut Day Preparations

— Hair & Identity

— Post-Haircut Reflections

— Dealing with Public Reactions

— Embracing Change and External Validation

— Confidence in Self-Expression

— Coming Out and Career Changes

— The Haircut Experience

— Embracing Natural Hair

— Our Thoughts on Change & Building Confidence

Resources Mentioned in This Episode:

· Alex’s Hair Reveal!

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In this episode, Alex and Meredith discuss the benefits of eating out—an unconventional topic for nutrition business owners. They discuss the cost-benefit and time-efficiency aspects and provide insights into how to be mindful of your nutrition when dining out while avoiding the idea of “good” or “bad” foods. Overall, they stress the importance of building a better relationship with food and that dining out can be a part of a balanced diet and healthy lifestyle.

— What We Ate for Breakfast

— Eating Fast Food

— Eating Out and Nutrition Misconceptions

— Strategies When Eating Out

— Cost-Benefit Analysis of Eating Out

— Local Dining and Nutrient-Dense Meals

— Research and Preparation for Eating Out

— Balancing Utility Meals and Enjoyment Meals

— Guidelines for Eating Out: Protein First

— Mindful Eating and Social Connections

— Tracking and Logging Food

— Building a Better Relationship with Food

Resources Mentioned in This Episode:

· Good Eats | Food Network

· Listen to Afternoon Snack: Our Personal Relationships with Food and Body Image

· Tactic Functional Nutrition

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In this episode, Tactic Coach Lynsey Martin joins Alex and Meredith on the podcast to reflect on their recent experience at HYROX in Houston, Texas. They break down their time at the event, including the stations they tackled, the challenges they faced, and how they managed their pace and strategy. They discuss the differences between HYROX and CrossFit competitions, the benefits of its repeatability, and answer the question: “Would they do it again?”

— HYROX in Houston!

— Competition Breakdown

— Training for HYROX

— Race Day Adventures

— Biggest Challenges: The Skier Station & Sled Pull

— Post-Race Reflections and Recovery

— Future HYROX Plans

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Tactic Coach Lynsey Martin on Individual Variation in People’s Abilities to Reach Goals

· Listen to Afternoon Snack: Reverse Dieting with Tactic Head Coach Lynsey Martin

· Listen to Afternoon Snack: All About the CrossFit Games Semifinals with Tactic Coach Lynsey Martin

· Follow Lynsey @lynsmartin on Instagram

· Listen to Afternoon Snack: Body Image, Self Esteem, and the Complex Relationships We Have with Ourselves with Lynsey Martin

· HYROX

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In this episode, Meredith and Alex share their experiences and insights on training with their pets, Rue (Border Collie/Australian Shepherd cross) Jo (English Golden Retriever), and even their cats! They discuss various training methods, tools, and philosophies, focusing on balanced training that combines positive reinforcement with other conditioning techniques and the benefits of hiring a trainer.

— Funny Skiing Stories + Two Fires?!

— Our Dog Training Journey

— The Four Quadrants of Dog Training

— Positive and Negative Reinforcement

— Balanced Dog Training

— Training Techniques for Different Breeds

— Benefits of Hiring a Trainer

— What We’ve Learned

Resources Mentioned in This Episode:

· The Empowered Canine

· Cat Skiing with Fernie Wilderness Adventures

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In this episode, Alex and Meredith have Sam Valentine, an actor and the owner of the Fast Forward Production podcast production company, on the podcast! They discuss her journey as a Los Angeles-based actor and entrepreneur and how she balances running multiple businesses in addition to her acting career. Sam shares her experience with auditioning and working on set, how she has dealt with body image issues as an actor, and the importance of hard work and resilience.

TRIGGER WARNING: Eating Disorders

— Meet Sam Valentine!

— Success + Public Perception

— Sam’s Journey: From the Midwest to LA

— Body Image & the Acting Industry

— Finding Self-Worth Beyond Acting

— The Challenges of Running a Business

— Working on The Orville as an Alien

— Podcasting and Accountability

— What’s Next for Sam!

Resources Mentioned in This Episode:

· Deep Work by Cal Newport

· Slow Productivity by Cal Newport

· Watch Followed

· Mary Kills People

· Listen to Afternoon Snack: Body Image, Self Esteem, and the Complex Relationships We Have with Ourselves with Lynsey Martin

· Inside Out by Demi Moore

· Listen to Afternoon Snack: Valendykes Day, Will Travel for a Maybe, and The Default Pucker

· Follow @theprettylittlelifters on Instagram

· Sam Valentine on The Orville

· Sam Valentine - Demo Reel

· Follow @samvalentine on Instagram

· Listen to the One Broke Actress Podcast

· One Broke Actress on YouTube

· Fast Forward Production

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In this episode, Meredith and Alex dive into a research roundup on essential health topics, including sleep, exercise, diet, and alcohol. They explore the benefits and trade-offs of morning vs. evening exercise, the importance of eating breakfast, the numerous wellness advantages of spending time outdoors, and the impact of community and social connections on overall well-being. Additionally, they discuss alcohol consumption and its effects on diet, sleep, and exercise habits, plus an interesting study on whether alcohol consumers actually exercise more.

— The Podcast Couch Dilemma

— Life Updates & Meredith’s Frostbite

— Morning vs. Evening Workouts

— The Science Behind the Benefits of Getting Outside

— Community and Social Connection

— The Importance of Quality Sleep

— The Double-Edged Sword of Alcohol

Resources Mentioned in This Episode:

· Listen to Afternoon Snack: Exploring Common Relationships with Food + Alex’s Half Ironman!

· Listen to Afternoon Snack: Understanding Alcohol: Its Impact on Your Health and Lifestyle

· Comparing Morning Exercise to No Exercise

· Does Exercise Timing Impact Sleep?

· The Bidirectional Relationship Between Diet Quality and Sleep

· Do Alcohol Consumers Exercise More?

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