Strong By Design Podcast

Send us a textMom said to eat your veggies?! And is fiber really a myth?! Dr. Saladino is the leading authority on the science and application of the carnivore diet. He has used this diet to reverse autoimmune issues, chronic inflammation, and mental health issues in hundreds of patients, many of whom had been told their conditions were untreatable. He is the host of the popular Fundamental Health podcast and the author of the bestselling book, The Carnivore Code. Dr. Saladino is board certified as a Physician Nutrition Specialist and in psychiatry and completed residency at the University of Washington.  You’re going to be blown away by this controversial conversation with Coach Tonya Fines and Dr Paul Saladino!   "Plants are clearly interested in you NOT eating them. Kale doesn't want you to eat it!" -Dr Paul Saladino   Time Stamps 0:25 – Welcoming today’s guest on ‘Strong By Design’ podcast 1:05 – Get to know Dr. Paul Saladino, and his Carnivore Diet journey 5:08 – The truth about the Carnivore Diet 16:05 – Dr. Paul Saladino on why plant-based diets do more harm than good 24:32 – Carnivore Diet: Is it right for you? 27:04 – Dr. Paul Saladino on how eating meat made us human, plays a critical role in the development of the human brain 32:15 – Dr. Paul Saladino goes into detail about types of plant toxins 41:05 – Why plants are not always our friends 47:15 – Fiber 101: Do we need it? 51:07 – Dr. Paul Saladino debunks some myths about animal foods 58:43 – Health benefits of a Carnivore Diet 1:05:26 – Organ supplements: What you need to know 1:13:00 – Dr. Paul Saladino talks about ‘nose-to-tail’ eating 1:14:54 – Where you can go to connect with Dr. Paul Saladino   Resources CarnivoreMD.com Fundamental Health Podcast   Connect w/ Dr Paul Saladino Facebook YouTube   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textGrowing on any social media platform requires time, dedication and lots of passion… The Critical Bench YouTube channel has grown from 5,000 subscribers to 700,000 subscribers and 100,000,000 views in the past 7 years. In this week’s podcast, Founder of Critical Bench, Mike Westerdal, digs deep into 7 of the most significant ingredients for growth and success on YouTube with longtime friend and colleague Chris Wilson. Find out exactly what you need to get started, stay on track and climb quickly towards your first 10K subs on YouTube!   "So much can happen in 15 seconds... you've got to get to the reason why people clicked on your video fast!" - Chris Wilson   Time Stamps 0:24 – Welcoming today’s guest on ‘Strong By Design’ podcast 2:20 – Chris Wilson takes us back to the early days of ‘Critical Bench’ YouTube channel 8:18 – The importance of learning from others 11:28 – Tips on how to succeed on YouTube 17:45 – The importance of knowing your ‘Why’ 25:20 – The power of a ‘Call-To-Action’ 29:12 – How to create a strong, effective ‘Call-To-Action’ 36:02 – Ways to keep viewers engaged on YouTube 40:58 – How to make your YouTube videos stand out 47:24 – How to overcome camera shyness 52:22 – Things you need to start a YouTube channel 57:10 – Pro tips to help you grow your YouTube channel   Resources CriticalBench YouTube Channel   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textTrue strength comes from life experience and perseverance. Our guest today has both. Barb Ladimir is a super mom, workout fanatic, entrepreneur and all around badass. She is living her passion and helping hundreds of women in her community transform their lives. Her business, Fitness320, is a bootcamp style program in the greater Tampa, FL area and doesn’t need a building to reach people, they come to you. Fitness320 provides a variety of affordable fitness classes for all skill levels, so anyone can harness their “Power Within” and embrace a healthier, stronger and more fulfilling lifestyle. Find out Barb’s big secret giving her the strength to kick butt in life, stay in amazing shape, be an incredible mom and grow her business… hint, it’s in the name Fitness320.   "Who doesn't want to be strong as a mother? Especially the mom at home changing poopy diapers." -Barb Ladimir   Time Stamps 0:25 - Welcoming today’s special guest on ‘Strong By Design’ podcast 3:14 – Barb Ladimir on growing up as a fitness enthusiast 9:58 – Ways to find yourself again when you’re feeling lost 14:29 – Ways to turn bad habits into good ones 16:23 – Barb Ladimir talks about ‘Fitness 320’ 22:03 – Why ‘Fitness 320’ is more than just a fitness boot camp 25:56 – The connection between exercise and healthy eating habits 33:38 – Barb Ladimir talks about transforming women’s lives through ‘Strong as a Mother’ program 41:09 – Who is the ‘Strong as a Mother’ program for? 47:02 – Why core strength is so important 52:10 – The power of breathing properly 54:56 – The importance of knowing the 'Why' behind the 'How' 1:02:00 – Get in touch with Barb Ladimir through her social media channels   Resources: Fitness320 Strong as a Mother   Connect w/ Barb: Facebook Instagram Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textWe are living in a culture of sex. It’s everywhere we look, on magazine covers, in prime time tv shows, and everywhere on social media. With so many people giving in to their physical sexual desires, it’s no wonder why committed relationships, marriage and remaining faithful is harder than ever before. Our guest today, Rob Kowalski, has lived on both sides of the ‘sex before marriage’ debate. From a self-proclaimed bad boy, male stripper and nightclub promoter to giving his life to Christ and abstaining from sex, Rob is reaching people all over the world struggling to control their urge for non-commitment sex. His mess has become his message. Listen to his shocking testimony that shines a light on the issue of sex outside of marriage and how destructive it can become.     "I look back and yeah, I had so much fun... but a lot of my friends didn't make it out, they died early." -Rob Kowalski     Time Stamps 0:24 – Get to know today’s special guest, Rob Kowalski 3:45 – Rob Kowalski recounts childhood memory, how he got into stripping 7:33 – How his life changed after an encounter with God 14:12 – Rob Kowalski recounts hearing God’s voice 20:57 – Rob Kowalski on living a life of excess 28:39 – The importance of your sphere of influence 30:20 – Sex before marriage: Yes or No? 35:51 – The power of community 40:21 – CityFam: Changing lives through the power of community 46:35 – Connect with Rob Kowalski through his social media channels and official website     Resources: Kowalski Analysis (Rob’s Podcast) Rob Kowalski Official Website CityFam   Connect w/ Rob: Facebook Instagram YouTube   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textMask or no mask? There’s been a lot of conversation and controversy in recent months about why, when and where to wear a mask during this Covid 19 pandemic. Is it always necessary in public, at grocery stores, in parks, schools and more. The men and women of Critical Bench sit down and have an honest discussion about their personal feelings about wearing a mask in public and the impact on health and safety.   "For me it's about caring about the people around me. If me wearing a mask makes somebody else feel safe, then I'm going to do it." -Samantha Harrison   Time Stamps 0:25 – Welcoming today’s guests on ‘Strong By Design’ podcast 3:35 – Should you wear a mask to protect against COVID-19? 11:49 – COVID-19: Why you should take it seriously 17:53 – Team Critical Bench talks about adapting to a new normal 23:55 – Herd immunity: What it is and will it save us from COVID-19? 25:40 – Ways to boost your immune system 28:21 – Key takeaways from the COVID-19 pandemic   Resources 3 Day Immune Boosting Protocol   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textNow more than ever, humanity needs peace, the kind of peace that surpasses all understanding.  Strong By Design cohosts Mike Westerdal and Samantha Harrison chat with Erwin McManus on his newest book, “The Way of the Warrior” which takes us on a journey through several “codes” that will lead us on the path of wisdom to inner peace.  In this episode you'll discover how to master your mind, step into your fear, and rise above the pain to find inner peace. Erwin is a thought leader, author, founder & pastor of Mosaic in Los Angeles, fashion designer and Clippers fan. You don’t want to miss this episode.   "Stop opting out of your optimal life! God created you to step into pain and rise above it." -Erwin McManus   Time Stamps 0:25 – Welcoming today’s special guest on ‘Strong By Design’ podcast 2:25 – Erwin McManus talks about his new book 7:20 – Why controlling how you react to the situation matters 13:50 – Erwin McManus gives tips that can help with anxiety and depression 18:55 – The power of seeing the beauty in everything 24:03 – The importance of acknowledging all your emotions 31:05 – Erwin McManus on stepping into your pain 40:21 – The difference between fame and greatness 46:27 – Erwin McManus on what servant leadership really means 52:45 – How to become the master of your own mind 58:13 – The importance of taking ownership of your life 1:03:28 – Erwin McManus shares his thoughts on the racial tensions 1:13:05 – Erwin McManus gives words of encouragement to those struggling with life challenges 1:17:18 – Where you can go to connect with Erwin McManus    Resources: "The Way of the Warrior" on Amazon Erwin McManus Official Website The Battle Ready Podcast   Connect w/ Erwin: Facebook Instagram Mosaic Instagram   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textMenopause 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   Connect w/ Carissa: Facebook Instagram Youtube   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textIFBB 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   Connect w/ Mitchell: Facebook Instagram   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textWilliam 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   Connect w/ William: Facebook Instagram   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com

Send us a textTanya 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   Connect w/ Tanya: Instagram Facebook   Connect w/ CriticalBench:  Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com Start the New Year with more Focus, Clarity & Mental Energy!Grab some Neuro-Thrive at a Discount - Use Code: SBD2026 🧠 Your Brain will Love you 💙Support the showConnect w/ CriticalBench: Youtube Facebook Instagram CriticalBench.com StrongByDesignPodcast.com