The Balanced Bodies Blueprint

Are you ready to transform your body and unlock your full potential? Tune in to this week's episode where Coach Vinny dives into the three fundamental pillars of achieving your best body. Whether you're just starting your fitness journey or looking to break through a plateau, these insights will provide you with the roadmap to success. Pillar 1: Nutrition - Fueling Your Transformation Pillar 2: Training - Challenge Yourself, See Results Pillar 3: Consistency - The Key to Success Join us on this episode as we break down these pillars with practical advice, expert insights, and motivational tips to help you build your best body. Remember, it's a journey that requires patience, dedication, and a belief in yourself. You've got this! Subscribe now and get ready to fuel your transformation, challenge your limits, and stay consistent on the path to achieving your best body! 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 episode, we dive deep into the debate about the impact of constant, life-time dieting has on your overall basal metabolic rate (BMR). Many believe that repeated cycles of weight loss and regain can lead to a permanently reduced BMR, but what does the science actually say? We explore the research indicating that changes in BMR due to dieting are often temporary and tend to return to baseline levels after periods of normal eating. We'll also discuss the multifaceted factors that influence BMR, including genetics, stress levels, immune system activity, and gut microbiome composition. Join us as we unravel the complexities of BMR, debunk common myths about yo-yo dieting, and provide evidence-based insights to help you make informed decisions about your health and fitness journey. Tune in to gain a better understanding of how your body works and how to maintain a healthy metabolism amidst the challenges of dieting and weight management. Don't miss this enlightening episode—subscribe now and stay informed with the latest science-backed health and fitness advice! 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! References: • Jebb, S., Goldberg, G., Coward, W., Murgatroyd, P., & Prentice, A. (1991). Effects of weight cycling caused by intermittent dieting on metabolic rate and body composition in obese women. International journal of obesity, 15 5, 367-74. • https://doi.org/10.1007/s11695-020-05202-y • https://doi.org/10.1093/AJCN/66.4.867 • https://doi.org/10.4274/tftr.88156 • https://doi.org/10.1096/fasebj.24.1_supplement.564.22 • https://doi.org/10.1093/AJCN/49.3.409.

Are you tired of navigating the sea of misinformation in the health and fitness world? In this episode, we reveal the top qualities that make a health and fitness resource truly trustworthy on social media. We'll break down the essential characteristics you should look for to ensure you're following credible, reliable, and scientifically backed advice. We'll cover: 1. Evidence-Based Information: Why it's crucial for your well-being and how to spot resources that use relevant data instead of anecdotal claims. 2. No One-Size-Fits-All Solutions: The importance of personalized advice and the red flags of generic, one-size-fits-all recommendations. 3. Credentials Matter: How proper, up-to-date credentials and education impact the quality of information and why experience alone isn't enough. 4. Staying in Their Lane: The dangers of influencers giving advice outside their expertise and the importance of sticking to what they know best. 5. Transparency and Honesty: Recognizing potential biases, understanding sponsorships, and the refreshing honesty of admitting limitations. We also highlight some of the most credible influencers in the fitness and nutrition space who embody these qualities: *Layne Norton (BioLayne): PhD, evidence-based, combats misinformation, and competes as a powerlifter. *Bill Campbell: PhD, conducts studies, educates through journal clubs, and offers thoughtful insights on nutrition. *The Nutritional Advocate: PhD, provides refreshingly snarky but accurate information, cites data, and offers a historical perspective on studies. *The Nadolsky's: Family practice and obesity specialist, known for his educational memes and adherence to society guidelines. *Dr. Idz: European medical doctor with a master's in nutritional research, focused on combating misinformation. *Unbiased Science Podcast: Dr. Jess Steier, a public health researcher, who fights pseudoscience with evidence. *Dr. Danielle Belardo: Board-certified cardiologist focused on prevention and high-quality cardiology information. *Victoria Felkar: PhD in women's health and steroid hormones, known for her steroid research. Join us as we navigate the often confusing world of social media health advice and empower you to follow the right influencers for your fitness journey. Don't miss this essential episode! 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, we shine a light on the dark side of the fitness industry by exposing five individuals whose questionable tactics and pseudoscientific claims have misled countless individuals seeking health and wellness advice. From fear-mongering to promoting dangerous dietary concepts, these so-called experts have garnered attention for all the wrong reasons. Join us as we dissect their dubious claims and offer evidence-based rebuttals to their misinformation. It's time to separate fact from fiction and empower ourselves with knowledge to make informed decisions about our health and fitness journeys. Tune in now to uncover the truth behind the top villains of the fitness world. 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, Coach Vinny dives deep into the crucial role of measurement in health and nutrition. From scale weight to calorie tracking, we debunk myths and highlight the importance of building awareness through data. Join Balanced Bodies as we explore how measuring metrics like calorie intake, scale weight, and macro composition can empower you to make informed choices and transform your health journey. Whether you're starting out or a seasoned veteran, this discussion will revolutionize your approach to health management. Tune in to learn how measurement leads to awareness, and awareness leads to change. 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!

Join us on a journey to uncover the secrets of longevity in this thought-provoking episode. Delving into the realm of supplements and hormones, we seek out to find if there are any strategies to enhance vitality and promote healthy aging. Coach Vinny takes the back seat as Dr. Eryn discusses the latest research and insights on potential interventions, from growth hormone to cortisol management to protein intake. Discover the truth about popular trends like NMN and NAD+ supplementation, as we separate fact from fiction. Learn about the role of testosterone, vitamin D, cocoa extract, and protein in promoting resilience and vitality as we age. Gain valuable insights into evidence-based approaches to longevity, empowering you to make informed choices for a vibrant, fulfilling life. Don't miss out on this essential guide to cracking the code on longevity and unlocking the potential for a healthier, happier future! PMIDs Cocoa Study – PMID: 35294962 Endocrine Society – PMID: 37326526 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 an eye-opening conversation with Steve Washuta, NASM certified Personal Trainer, Corrective Exercise specialist, and author of Fitness Business 101. As the host of TrulyFit podcast, Steve brings over 25K hours of personal training experience to the table. In this episode, we delve into pressing topics reshaping the fitness landscape. Health Over Vanity: Steve unpacks the vital concept of "health over vanity" and challenges prevailing societal norms. Dive deep as we explore practical strategies for shifting mindset, dissect the impact of social media, and debunk stereotypes around fitness. Problems with the Fitness Industry: Discover the problematic trends plaguing the fitness industry and their ramifications on clients. Steve candidly addresses unrealistic body standards, explores the link with body dysmorphia, and calls for industry-wide reform. Intuitive Eating: Explore the liberating concept of intuitive eating with Steve. Gain insights into its potential benefits, learn how to start incorporating intuitive eating principles, and uncover its role in nurturing a healthier relationship with food. Tune in as we navigate through the complexities of wellness, challenge conventional wisdom, and pave the way for a more inclusive, sustainable approach to fitness and nutrition. 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 Steve Washuta Email: steve.washuta@trulyfit.app Instagram: stevewashuta Podcast: The TrulyFit Podcast LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

In today's episode, Coach Vinny is diving deep into the world of coaching to help you navigate the often murky waters of hiring the right professional to guide you on your wellness journey. Whether you're seeking a nutrition coach, fitness trainer, or life coach, it's essential to be vigilant for red flags that could indicate you're not getting the expertise and support you deserve. Here are the top 5 red flags to watch out for when hiring a coach: *Nutrition Religion: Beware of coaches who rigidly adhere to one specific dietary philosophy or promote extreme dietary restrictions without considering individual needs and preferences. *Lack Of Video Testimonials: If a coach doesn't offer video testimonials or the opportunity to speak with past clients, it could be a sign that they're not confident in their ability to deliver results, or they know their clients journey isn't a pleasant one. *Stepping On Other Coaches' Toes: Be wary of coaches who offer advice in areas outside of their expertise or criticize other professionals in the field. A good coach knows their limitations and respects the expertise of others. *Their Qualification Is "Stepping On Stage": Just because someone steps on stage, pro or amateur, does NOT qualify them to provide nutritional guidance! *Hypocrisy: Watch out for coaches who don't practice what they preach. If a coach promotes healthy habits but doesn't follow them themselves, it's a major red flag. Join us as Coach Vinny discusses these 5 red flags in detail, providing actionable tips for finding a coach who will support your goals and prioritize your well-being. Don't settle for anything less than the best when it comes to your health and fitness journey!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 our podcast, we embark on a journey to conquer the challenges of dining out while staying true to our health and wellness goals. Balanced Bodies will be your guides, providing invaluable strategies to navigate restaurants with mindfulness and intention. Pre-Planning: Before stepping foot into a restaurant, it's crucial to lay the groundwork for success. Coach Vinny and Dr. Eryn emphasize the importance of pre-planning, from scanning menus in advance to gamifying the dining experience. They share tips on setting up your day for success, including strategies for incorporating alcohol while staying aligned with your goals. Mindful Eating: Mindful eating isn't just about what you eat—it's about how you eat. Coach Vinny and Dr. Eryn delve into the concept of mindful eating, urging listeners to tune into their body's hunger and fullness signals. They offer practical advice on slowing down the eating pace, savoring each bite, and paying attention to taste sensations. Smart Ordering: When it comes to ordering at restaurants, knowledge is power. Coach Vinny and Dr. Eryn advocate for proactive communication with servers and strategic choices when selecting appetizers, main courses, and desserts. From requesting modifications to sharing desserts, they provide actionable tips to make smarter choices without sacrificing enjoyment. Alcohol and Beverages: Coach Vinny and Dr. Eryn address the elephant in the room—alcohol. They share insights on responsible drinking and offer a rundown of low-calorie beverage options. From beer to liquor to wine, they guide listeners on making mindful choices to stay on track with their goals. Handling Social Situations and Dealing with Setbacks: Navigating social situations and setbacks is an inevitable part of the journey. Coach Vinny and Dr. Eryn offer strategies for communicating goals with friends and family, handling peer pressure, and bouncing back from setbacks with resilience and determination. As the episode draws to a close, Coach Vinny and Dr. Eryn remind listeners that setbacks are temporary, and every experience is an opportunity for growth. They offer encouragement and support, inviting listeners to access additional resources on their website to further support their journey to mindful munching mastery. Tune in to this episode for a masterclass in mindful dining that will empower you to make healthier choices while savoring every moment of the experience! 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!Dining Out Guide - Here

Welcome back to another enlightening episode of our podcast, where we delve into the world of health diagnostics to empower you with valuable insights. Coach Vinny and the esteemed Dr. Eryn unravel the Truth behind BS lab tests. 1. Dutch Testing - Urine Metabolites: We kick off our discussion with Dutch Testing, a method that has gained traction in certain health circles but remains contentious in mainstream medicine. Dr. Eryn navigates through the skepticism surrounding this approach, shedding light on its lack of validation and clinical guidelines. From the challenges of dried urine samples to the risks of misleading results, we uncover the nuances of Dutch Testing. 2. Thyroid: T3 and rT3: Next on our radar are thyroid tests, particularly focusing on T3 and rT3. Dr. Eryn dissects why these tests might not be as beneficial as perceived, diving into the complexities of thyroid hormone regulation and the limitations of conventional testing methods. From TRH stimulation tests to the variability of T3 levels, we explore the intricacies of thyroid diagnostics. 3. Cortisol for General Population: Our journey continues with a deep dive into cortisol testing, unraveling the significance of this hormone's natural rhythm. Dr. Eryn elucidates how cortisol levels fluctuate throughout the day and the various factors that influence its secretion. From stress to medication use, we navigate through the nuances of cortisol assessment and its implications for overall health. 4. IgG Testing for Allergies: Lastly, we explore the controversial realm of IgG testing for allergies. Dr. Eryn demystifies the differences between food intolerances, sensitivities, and allergies, highlighting the limitations of IgG testing in diagnosing food-related issues. From the role of IgE in allergy diagnosis to the risks of unvalidated testing, we uncover the truths behind allergy diagnostics. Join us as we decode the intricacies of these essential lab tests, separating science from trends to empower you with knowledge and informed decision-making. Tune in to gain invaluable insights into your health journey! 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!