The Balanced Bodies Blueprint

In this eye-opening episode, we explore the alarming rise of sedentary lifestyles and the profound impact it has on our health. With more people working desk jobs and spending extended hours in front of screens, the risks associated with prolonged sitting are more relevant than ever. We dive into the latest research, including a significant study on older adults that reveals a strong link between high sitting time and increased risks of mortality, cardiovascular disease, obesity, and even depression. Discover the main culprits behind sedentary behavior, from work environments and technology to lifestyle choices and physical conditions. We also share practical, actionable tips to help you break free from the sedentary trap and improve your overall health. Whether you're at risk due to long work hours or simply looking to make healthier choices, this episode offers essential insights for reducing sedentary time and incorporating more movement into your daily routine. Coach VinnyEmail: vinny@balancedbodies.ioInstagram: vinnyrusso_balancedbodiesFacebook: Vinny Russo Dr. ErynEmail: dr.eryn@balancedbodies.ioInstagram: dr.eryn_balancedbodiesFacebook: Eryn Stansfield LEGION 20% OFF CODEGo to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

In this solo episode of The Balanced Bodies Blueprint, Dr. Eryn delves into the latest guidelines on vitamin D from the Endocrine Society. With years of research and clinical trials informing these recommendations, Dr. Eryn breaks down the new Clinical Practice Guideline, “Vitamin D for the Prevention of Disease,” highlighting key points and actionable insights for different age groups and health conditions. Dr. Eryn explains why healthy adults under 75 typically don't need more than the daily recommended intake of vitamin D and discusses the specific populations that might benefit from higher doses, such as children, adolescents, individuals over 75, pregnant people, and those with prediabetes. She also addresses common misconceptions, the role of vitamin D in preventing diseases, and the ongoing debate about the necessity of routine vitamin D testing. Tune in to understand the real impact of vitamin D on your health, learn about the best sources of vitamin D, and get practical advice on supplementation. Whether you're a health enthusiast or just looking to optimize your vitamin intake, this episode is packed with valuable information. www.BalancedBodies.io Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

Join us for a compelling episode as we delve into the complexities of eating disorders with our special guest, Dr. Marc Ybaben, a leading expert in the field. Dr. Ybaben provides an in-depth exploration of various eating disorders, offering valuable insights into their diagnostic criteria, underlying causes, and treatment modalities. We begin with Binge Eating Disorder, discussing its diagnostic criteria and how long binge eating must persist before it's considered a disorder. Dr. Ybaben sheds light on the impact of comorbid disorders, genetic and epigenetic factors, early life stressors, and trauma. He also explores the relationship between binge eating and sleep disturbances, and the most effective treatment options, including pharmacotherapy, and the associated relapse rates. The conversation then moves to Anorexia Nervosa, where Dr. Ybaben explains the diagnostic criteria and discusses whether this disorder is primarily related to control. He highlights the influence of early childhood trauma and psychological factors such as perfectionism, obsessive-compulsive traits, and distorted body image. Dr. Ybaben also addresses the severe medical complications of Anorexia Nervosa, its mortality rates, and the effectiveness of various treatment modalities and their success rates. Next, we tackle Bulimia, outlining its diagnostic criteria and the medical complications associated with the disorder. Finally, Coach Vinny, Dr. Eryn and Dr. Ybaben provides their understanding of Orthorexia, an obsession with "healthy" eating that, although not in the DSM V, significantly impacts those affected by it. Dr. Ybaben's expertise provides a comprehensive understanding of these disorders, shedding light on both their psychological and physiological aspects. Whether you're seeking knowledge for personal reasons or professional development, this episode offers a wealth of information on eating disorders and their treatments. Sites mentioned by Dr. Marc Ybaben: https://effectivechildtherapy.org/ https://div12.org/treatments/ https://findtreatment.gov/ https://relapse-an.com/ Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

Ever fallen off your meal plan and felt like all your hard work went down the drain? In this episode of The Balanced Bodies Blueprint, Coach Vinny tackles those inevitable diet slip-ups and shows you how to recover like a pro. Tune in as he shares a insight on his recent travel slip-up and the five-step SOS plan used to get back on track. Learn how to acknowledge your mistakes without guilt, reset your mindset, and plan your next healthy meal. Plus, discover the power of weekly check-ins and reflection to prevent future setbacks. Don't let one bad meal derail your progress—join us and master the art of bouncing back! Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

In this episode of The Balanced Bodies Blueprint, Coach Vinny and Dr. Eryn give an "In My Opinion" approach as they dive into the unfiltered truths and personal opinions that shape the world of fitness. Join us as we tackle controversial questions: Is the pursuit of fitness a form of narcissism? Can medical advancements like GLP-1 replace traditional health methods? And what's the biggest misconception about achieving that picture-perfect physique? We'll also explore the personal side of fitness, from honing willpower to navigating social media pressures. We share candid insights on how our beliefs have evolved. Whether you're a fitness enthusiast or just curious about the industry's deeper questions, this episode promises a blend of humor, honesty, and thought-provoking discussion. Tune in and get ready to challenge your perspectives on fitness and health! Coach VinnyEmail: vinny@balancedbodies.ioInstagram: vinnyrusso_balancedbodiesFacebook: Vinny Russo Dr. ErynEmail: dr.eryn@balancedbodies.ioInstagram: dr.eryn_balancedbodiesFacebook: Eryn Stansfield LEGION 20% OFF CODEGo to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

In this enlightening episode, we dive deep into the world of heavy metal testing with Dr. Eryn, an expert who deals with toxic exposures on a daily basis. Heavy metal testing has gained significant attention recently, but what's the real deal behind it? Dr. Eryn sheds light on the validity of these tests and why they've become a hot topic. We start by establishing Dr. Eryn's expertise and the crucial role OSHA plays in guiding these tests. Dr. Eryn explains the five heavy metals commonly tested in functional medicine: lead, mercury, cadmium, arsenic, and chromium. She discusses the limitations of blood tests for accurate readings and suggests alternative methods. To make this episode even more valuable, Dr. Eryn goes through each of the heavy metals individually. She outlines their potential toxic effects and advises when it might be necessary to get tested. Whether you're curious about heavy metal toxicity, concerned about exposure, or simply looking for expert advice, this episode is packed with actionable insights and practical knowledge. Don't miss this chance to learn from one of the best in the field! Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

In this episode, we are thrilled to welcome Dana Lynn Kaye, the inspiring owner and founder of Devotion Nutrition. Dana shares her personal journey of maintaining fitness after having kids, balancing motherhood with her fitness goals, and running a successful business. Topic 1: Fitness After Kids Postpartum Fitness Journey: Dana opens up about how her fitness routine changed after having kids and the biggest challenges she faced in getting back into shape after pregnancy. Balancing Fitness with Motherhood: Discover how Dana finds time to work out while managing the demands of motherhood. Maintaining Motivation: Learn how Dana stays motivated to keep fit despite the exhaustion and time constraints that come with having kids, and the specific goals or milestones that help keep her on track. Topic 2: Staying Fit While Having a Family Family Fitness Activities: Dana shares family-friendly fitness activities she enjoys and how she involves her kids in her fitness routine. Healthy Lifestyle for the Whole Family: Get tips on how Dana promotes healthy eating and exercise habits within her family and advice for parents who want to set a good example for their children. Time Management: Dana discusses how she manages her time effectively to fit in workouts amidst family responsibilities. Topic 3: Being Fit While Running a Successful Business and Being a Mom Balancing Business and Fitness: A look into a typical day for Dana as she manages her business, family, and fitness. Overcoming Challenges: Dana talks about the biggest challenges she has faced in balancing fitness with running a business and being a mom, and how she has overcome them. Tips for Aspiring Fit Entrepreneurs: Dana shares resources and tools that have been particularly helpful for her in managing her time and staying organized. Tune in for an episode full of practical tips, personal stories, and motivational insights that will inspire you to balance fitness, family, and career just like Dana Lynn Kaye! Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield Dana Lynn Kaye Email: dana@devotionnutrition.com Instagram: danalynnkaye Podcast: Until Its Done... A Devoted Podcast LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

We are thrilled to welcome the brilliant Victoria Felkar to the podcast! Victoria is a renowned researcher, educator, and consultant who has dedicated her career to exploring the intersections of physiology, endocrinology, and human performance. Her groundbreaking work has illuminated the complex roles hormones play in athletic performance, especially for female athletes. In this episode, Victoria dives into: • Hormones and Athletic Performance: How did Victoria become interested in this field? Discover her journey and the passion behind her research. • Menstrual Cycle and Athletic Performance: Understanding the menstrual cycle's impact on athletic performance and overall well-being. Victoria explains what the menstrual cycle is, its importance, and debunks common myths. • Pharmaceutical Interventions: The historical and current use of pharmaceutical estrogens and progestogens in elite sports, and their impact on female athletes. Victoria also discusses the effects of menopause and peri-menopause on athletic performance. • Current Research and Challenges: Get an overview of Victoria's current research, including the limitations and challenges in studying hormone changes in athletes, and her strategies for robust research design and participant recruitment. Key Questions Answered: • What are the biggest misconceptions about the menstrual cycle and athletic performance? • How can nutrition and exercise be structured around the menstrual cycle? • What does current research reveal about the relationship between the menstrual cycle and athletic performance? • How do pharmaceutical interventions affect female athletes, particularly during menopause and peri-menopause? • What are the most exciting developments in Victoria's research? Listen Now on your favorite podcast platform and gain evidence-based insights into the intricate world of hormones and athletic performance! Coach VinnyEmail: vinny@balancedbodies.ioInstagram: vinnyrusso_balancedbodiesFacebook: Vinny Russo Dr. ErynEmail: dr.eryn@balancedbodies.ioInstagram: dr.eryn_balancedbodiesFacebook: Eryn Stansfield Victoria FelkarWebsite: https://www.victoriafelkar.com/Instagram: victoriafelkar LEGION 20% OFF CODEGo to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

In this episode, Coach Vinny is diving deep into 5 questions asked via TikTok. If you want to know if carb cycling actually works, if you should count macros, if you need to do cardio even when injured, then you're going to love this episode! Questions: 1. Does carb cycling work? 2. Does Counting Macros Work? 3. Can you start dieting right away by just cutting 500 calories? 4. Is there a limit to the amount of muscle you can put on naturally? 5. Can you lose BF with an injury that prevents you from doing cardio? Key Takeaways: • Carb cycling can optimize fat loss while preserving muscle and boosting psychological adherence to dieting. • Counting macros provides a structured yet flexible approach to dieting, promoting better food awareness and long-term success. • Drastic calorie cuts and generic diet advice often fail to consider individual needs and metabolic adaptations. • Understanding the limits of natural muscle gain and adapting fat loss strategies when injured ensures continued progress. Tune in to discover how these strategies can help you achieve your best body with sustainable and science-backed methods! Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

In this eye-opening episode of The Balanced Bodies Blueprint, Dr. Eryn and Coach Vinny dive deep into the multi-billion dollar supplement industry. From protein powders and probiotics to multivitamins and fish oil, it seems like everyone is taking something. But are these supplements truly beneficial, or is the hype overshadowing the science? Join us as we unravel the most common supplements, explore the history and current regulations, and discuss the real impact of these products on our health. Learn about the challenges in supplement research, the role of influencers, and the ethical implications of promoting products with limited evidence. Whether you're a supplement skeptic or a loyal user, this episode is packed with insights to help you make informed decisions. Coach VinnyEmail: vinny@balancedbodies.ioInstagram: vinnyrusso_balancedbodiesFacebook: Vinny Russo Dr. ErynEmail: dr.eryn@balancedbodies.ioInstagram: dr.eryn_balancedbodiesFacebook: Eryn Stansfield LEGION 20% OFF CODEGo to https://legionathletics.com/ and use the code RUSSO for 20% off your order!