Avsnitt
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Today, we're diving into the steamy world of saunas and the futuristic realm of infrared light therapy. Get ready to sweat it out with us as we explore their profound effects on the human body and whether they should be a regular part of your weekly routine. Let’s get heated!
Study on cardiovascular benefits of saunas, including reduced risk of dying from cardiovascular disease: (Uppsala Universitet) (Heads Up Health)Mental health benefits of saunas, including reduced stress and improved mood: (Uppsala Universitet) (Heads Up Health)Benefits of hot-cold therapy: (MindBodyGreen)Safety considerations for sauna use, including optimal session duration and hydration tips: (Heads Up Health) (MindBodyGreen)Detailed analysis of infrared saunas, including benefits and lower operational temperatures: (Uppsala Universitet) (Heads Up Health)
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Buckle up b/c we're about to dive headfirst into the wondrous world of collagen, the stuff that keeps us looking fab and feeling fierce. Collagen is your secret weapon, your trusty sidekick, and everything in between when it comes to your hair, skin and nails and even your joints...however, there is a big difference between collagen and protein & there are several different ways in which you can source it. So today, we are going to go over ALL of that + why the hell it's so damn important for you & how to look for the best one on the market!
When choosing your collagen fix, be sure to do your homework. Look for quality, transparency, and a little sprinkle of magic in every scoop. After all, you deserve nothing but the best!
SOURCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8620403/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551889/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6423854/Our Favorite Brands
1st Phorm: https://1stphorm.com/products/natural-collagen-with-dermaval/?a_aid=nataliedraizenVital Protein: https://www.amazon.com/Vital-Proteins-Collagen-Peptides-Pasture-Raised/dp/B00K6JUG4K/ref=asc_df_B00K6JUG4K/?tag=hyprod-20&linkCode=df0&hvadid=693308329636&hvpos=&hvnetw=g&hvrand=3995235691541470672&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=1025521&hvtargid=pla-379461569189&psc=1&mcid=fe0a9f2ae48d3f4fa6c9ae18aeda325f&gad_source=1&gclid=Cj0KCQjwxeyxBhC7ARIsAC7dS39w1M05OxRs8B3GtP1A5ddir9uSq199dMkLokQf82MyO0XwMZzPnnAaAjcGEALw_wcBSports Research:https://www.sportsresearch.com/products/collagen-peptides-hydrolyzed-gelatin-2Sweet water drops: https://www.sweetleaf.com/collections/all-sweet-drops?utm_medium=cpc&utm_source=google&utm_campaign=nonbranded&gad_source=1&gclid=Cj0KCQjwxeyxBhC7ARIsAC7dS38OyGZbnoc9ndR-onCBSj7EQUuennc_DnNbz3_x_3_o_-2EeuhM84gaAlV-EALw_wcBcollageConnect with us:
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Saknas det avsnitt?
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Hey there ladies! Welcome to our latest episode of FYF where we are debunking diet industry BS, Myths, Questions, all of the above! Today, we're unraveling the mystery behind intermittent fasting. It's become super popular, and for good reason. We're here to break it down for you in a way that's relatable and easy to understand.
SOURCES:
https://www.npjournal.org/article/S1555-4155(23)00395-1/fulltexthttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156https://www.sciencedirect.com/science/article/pii/S1550413118302535Effects of intermittent fasting on health, aging, and disease. de Cabo R, Mattonson MP. New England Journal of Medicine, December 2019.Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Internal Medicine, May 2017.Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. American Journal of Clinical Nutrition, January 2005.Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis. JBI Database of Systematic Reviews and Implementation Reports, February 2018.Metabolic Effects of Intermittent Fasting. Annual Review of Nutrition, August 2017.Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes. Cell Metabolism, May 2018.Connect with us:
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Nat's sharing all the details of her labor and delivery story for her baby girl! She's not holding anything back and sharing some tips for a speedy recovery and how she DID NOT TEAR!
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Friends!! We are so excited to have a very special guest on our show today!! if you are a food LOVAH and enjoy whipping up delicious meals in the kitchen, turn up the volume because today we have our sweet friend Tina Schoenfeldt on FYF.
Tina is a lifestyle blogger, content creator, and now cookbook author!! She comes from a lineage rich in culinary and gardening traditions, and her passion for food was ignited early on. Her debut cookbook “Homegrown and Homemade” is a collection of years spent mastering the art of garden-to-table cooking. With this cookbook, She aims to bridge the gap between the joys of gardening and the comfort of homecooked meals, ensuring every reader experiences the magic of creating dishes straight from their gardens.
WHERE TO FIND TINA!
Website:
https://tinaschoenfeldt.com/about-2/
Cookbook:
https://www.amazon.com/dp/B0CM5JP2RH/ref=cm_sw_r_as_gl_api_gl_i_SCK1DJN4XET3MPY2MH94?linkCode=ml1&tag=tinaschoenfel-20
Social Media:
@Tinaschoenfeldt
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Nat is sharing some key takeaways and valuable resources she has learned during her 2nd trimester as well as some funny stories and REAL feels! Hoping to help anyone who is going through pregnancy and share some insight.
LINKS:
Blog About Nutrition During Pregnancy
https://www.justjessieb.com/2018/11/prenatal-nutrition-q-and-a/
Real Food for Pregnancy Book
https://www.amazon.com/Real-Food-Pregnancy-Prenatal-Nutrition/dp/0986295043
Prenatal Yoga Stretches:
https://www.youtube.com/watch?v=BpkYg2EclBA&t=599s
https://www.youtube.com/watch?v=HzXkMnvqojE
https://www.youtube.com/watch?v=VKIGqEEtW4o
Pregnancy Weight Gain Breakdown:
Baby: +7 to 8 poundsBreast tissue: +1 to 3 pounds:Expanding uterus: +2 pounds:Placenta: +1.5 pounds (A brand-new organ!)Amniotic fluid: +2 poundsIncreased blood volume: +3 to 4 poundsIncreased fluid volume: +2 to 3 poundsFat stores: +6 to 8 pounds stored in thighs and hips for energy during labor, delivery, and breastfeeding.These fat stores serve as a crucial energy reserve to support both the mother and the developing fetus. The growing fetus relies on a steady supply of nutrients, including calories, for its growth and development. The body undergoes significant hormonal changes during pregnancy, and fat tissue plays a role in maintaining hormonal balance, which is essential for a healthy pregnancy and childbirth. fat tissue provides insulation and helps regulate body temperature, aiding in the mother's well-being and fetal development. Fat stores can also facilitate the absorption of fat-soluble vitamins, A,D,E,K, which are vital for the mother and baby's health.TOTAL= 25 - 35 lbs
(this is generic information and will be different for every individual woman based on their genetic make up, pregnancy, lifestyle and health.)
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We are answering your most popular questions! Everything from plant-based protein to getting through Thanksgiving, you asked and we’ve got answers.
Walking Pad: https://a.co/d/gSStHFC
3FORMA Health and Wellness App: www.3forma.app
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Alright Workout-aholics! Listen up because we have some LIFE CHANGING information for you today. Our good friend Kayla Conway is joining us to chat all about overtraining syndrome and how to recognize & prevent it to enhance your wellness and live pain-free!
Kayla is a Doctor of Physical Therapy who works with patients across the country for Sword Health, as well as serving patients in the Charleston area through her own mobile physical therapy company, Pro Active Physical Therapy & Performance. Kayla is passionate about helping you live a pain free life, and goes beyond exercises to help you understand the root cause of your pain and resolve it. As an avid runner, tennis player, and former NCAA Division I volleyball player, Kayla loves working with active populations of all ages through a holistic approach to achieving their health & fitness goals pain-free!
Work with Kayla Here: https://www.proactive-physical-therapy.com/
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Kaitlin is an author, blogger, wife, and homeschooling mother of five kiddos under the age of eight. She has the privilege of helping women navigate the journey of pregnancy and postpartum recovery.
She does this by sharing with women the simple science of their amazing bodies so they can then prepare their bodies for pregnancy, birth, and a faster recovery.
After tragically losing her best friend to a childbirth-related incident and struggling to find reliable information on her own pregnancy and postpartum journey, she began to explore science-based strategies that support mothers in the perinatal season. The more she read and put into practice throughout her own pregnancies, she realized that moms needed access to this information. As a mother, you have the right to understand these simple strategies so you can prepare for a positive birth experience, recover faster, and stay strong for motherhood and life!
You can find Kaitlin at Kaitlinspano.co and Maternal Method on YouTube!
Check out her Amazon journals to support pregnancy and postpartum here:
https://www.amazon.com/Postpartum-Journal-postpartum-self-care-routine/dp/B0BSJLKG18/ref=sr_1_1?crid=3GPRQT569O47X&keywords=kaitlin+spano+postpartum+journal&qid=1697472646&sprefix=kaitlin+spano+postparurm+jour%2Caps%2C803&sr=8-1
https://www.amazon.com/Daily-Take-Five-Journal-home-school/dp/B0BXND98F9/ref=sr_1_3?crid=3GPRQT569O47X&keywords=kaitlin+spano+postpartum+journal&qid=1697472646&sprefix=kaitlin+spano+postparurm+jour%2Caps%2C803&sr=8-3
Links:
Real Food Nutrition for Pregnancy - https://a.co/d/hVSBW8v
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Ladies, we've all been there - that tempting urge to step on the scale each morning, holding our breath for the magical number that will dictate the mood for the rest of the day! But why do we do this to ourselves? Why do we define ourselves based on a specific number? Everyone has their personal reasons and we are NOT here to judge you or tell you to change, but we are here to share some light on a different perspective that has helped each of us and can hopefully help you too! Our goal for this episode stems from our company’s mission at 3FORMA which is - to improve women’s self-esteem. So today we are going to chat about
Our Mindset around the scale (obsession)Understanding what the scale is telling you AND what its not telling youHow to use it as a positive toolIntroduce Nonscale victoriesFull disclosure: we are not therapists, we are not making any personal recommendations, nor telling you what to do. We are simply your girlfriends, sharing research, personal stories, and hopefully, a new perspective that could possibly help you show yourself a little more love at the end of the day.
RESOURCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4729441/
https://www.womenshealthmag.com/weight-loss/a19977216/how-much-weight-fluctuation-is-normal/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7192384/
https://www.medicalnewstoday.com/articles/weight-fluctuation#summary
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Today were continuing the convo from last week and chatting all about maintenance calories + how to build muscle. We will be covering
What are maintenance calories and why they are important for your healthHow to transition to these calories from a calorie deficitHow to change your calories in order to build muscle and change body compositionSources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5764193/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
https://www.frontiersin.org/articles/10.3389/fnut.2020.569270/full
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Today we are chatting all about being in a calorie deficit - what it means, what it looks like, how long you should be in a deficit, and how to come out of one!
Sources:https://pubmed.ncbi.nlm.nih.gov/11348556/
https://www.medicinenet.com/what_is_the_formula_to_calculate_bmr/article.htm
https://pubmed.ncbi.nlm.nih.gov/17995479/
https://pubmed.ncbi.nlm.nih.gov/8968699/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5639963/
A review concluded that “diet-induced weight loss results in long-term changes in appetite gut hormones, postulated to favour increased appetite and weight regain” (Lean & Malkova, 2016, p. 622). There are other physiological changes. When food intake was restricted, the resulting loss of body fat was associated with a decrease in the production of body heat and a reduction in metabolic rate (Dulloo & Jacquet, 1998), changes that will facilitate a return to the initial weight. More generally, the perceived reward of food increased following weight loss (Cameron, Goldfield, Cyr, & Doucet, 2008).
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Confidence can be really hard to find…let alone to sell! Today we are chatting with one of our favorites, Liz Holtz.
She is the Co-Founder and Creative Director of LiCi Fit, a fitness and lifestyle brand that empowers women to embrace their uniqueness and cultivate self-confidence. Liz started the brand with her best friend Cinee, and without any funding or business experience, and together they grew from their small apartment to a multi-million dollar brand.
Before entering the world of fashion, Liz dedicated her adolescent years to training to be a professional dancer. After graduating with a BFA in Dance Performance, Liz was forced to explore new avenues after a career-ending injury. Through her own journey of physical therapy and healing, Liz discovered her passion for fitness and her desire to inspire other women to unleash their confidence through self-improvement. This led her to pursue a career in personal training.
After a few years of experience in the fitness space, Liz and Cinee felt that there was something missing in women’s activewear- a fashionable look AND the perfect fit- and so LiCi Fit was born. A fast-growing brand gaining recognition for its high-quality fabric, curve accentuating tailoring, and fierce prints, LiCi has a fan base of celebrities including Kylie Jenner, SZA, Vanessa Hudgens, and Bebe Rexha to name a few. LiCi has also been featured in Forbes “Summer Fun Fashion Trends” List.
LiCi’s ability to combine style and functionality has not only garnered recognition and success, but has also created a community and inspired women all over the world to embrace their bodies, stand out, and pursue their dreams with confidence.
Where to find her:
Website: https://licifit.com/FORMA15 for 15% off any LiCi Fit Item!!Social media: @licifitConnect with us:
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Learn about our favorite ways to stay on track while on vacation or traveling for work! Were sharing ways to prepare for nutrition, workouts you can do anywhere, and the best mindset to keep while you’re away. AND we're giving away tons of free goodies!! Click below for our free Travel Guide and our Snatched and Social Guide for Summer!
GUIDES:
Our 3FORMA Travel Guide: https://view.flodesk.com/pages/64d6bd548457bad191588eb8Snatched & Social Summer: https://view.flodesk.com/pages/6476cb358533b6ba4f70a061RECOMMENDATIONS:
LMNT: https://a.co/d/dVCI1z7ULTIMA: https://a.co/d/7AULmpmVADE PROTEIN PACKS: https://a.co/d/bte0WEhSTEVIA DROPS: https://a.co/d/eKaSeRYTRAVEL BANDS: https://a.co/d/03WKchwConnect with us:
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Natalie is sharing everything she has learned within the 1st trimester thus far. She’s talking about mindset, nutrition, exercise, and some tips that have helped her feel her best!
BOOKS
Your body is Magic by Hope Smith - https://read.amazon.com/kp/embed?asin=B09VL71BZJ&preview=newtab&linkCode=kpe&ref_=cm_sw_r_kb_dp_YYYJCYMYJF5JJV597R0V&tag=natalieeramo-20Expecting Better by Emily Oster - https://read.amazon.com/kp/embed?asin=B00AEBEQUK&preview=newtab&linkCode=kpe&ref_=cm_sw_r_kb_dp_W4SVMF6WPRWF07FCKMNJ&tag=natalieeramo-20Real food for pregnancy by lily nichols - https://read.amazon.com/kp/embed?asin=B079H8LL9L&preview=newtab&linkCode=kpe&ref_=cm_sw_r_kb_dp_VTQ9K5HGX6BXVA04GB9T&tag=natalieeramo-20PODCASTS
Skinny Confidential - Pregnancy Episode: https://podcasts.apple.com/us/podcast/everything-to-know-about-being-pregnant-healthy-pregnancy/id1093028505?i=1000556510270The Genius Life - What to Eat while Pregnant or Breastfeeding:https://open.spotify.com/episode/5ECx3VEGsZPCLueuL2ME9V?si=cZ4HXg_OSk-seg2NBlZIRg&nd=1PUBLISHED JOURNALS & ARTICLES
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4622376/https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2020/04/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-periodVITAMINS $ SUPPS
RITUAL PRENATAL - https://ritual.com/products/essential-prenatal-multivitamin?utm_source=google&utm_medium=cpc&utm_campaign=search_epre_tcpa_core_broad&campaignid=19666575335&adgroupid=151584867008&adid=660591834644&gad=1&gclid=Cj0KCQjwldKmBhCCARIsAP-0rfzy1KqzZV1ovSFdUtg5tbHM3W8bVrrfIBlsnBfJzo6M7iIpW81Qw8QaAhtpEALw_wcBPERELE -https://perelelhealth.com/Connect with us:
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Today, we are going to get into our thoughts & the stigma around the notorious medical weight loss medications such as Ozempic that are circulating in the media with all the celebrities like Elon Musk & Khloe Kardashian and sooo many more. And there’s a very big chance you know someone taking this medication OR you may even be taking it yourself!
the history of weight-loss medications, also known as GLP1 analogs, & the typesMechanism of action in the way these medications affect your bodyIndications, such as why someone would try it or go about getting itEfficacy and research behind these medicationsAs well as the controversy surrounding these drugs & our thoughts behind this, science included
So today, we have a VERY special guest who is an expert in medical weight loss to help us understand everything there is to know about this drug, Dr. Brett Zepponi. He went to college at Mississippi College followed by medical school at William Carey University; he did his Residency in family medicine and is board certified in family medicine; he is a member of the American Academy of Family Physicians and an active member of the obesity medicine association. His practice is in the MS delta with a prevalence of higher obesity and diabetes than anywhere in the country. Dr Zepponi is also Lindsey’s brother and together they own an aesthetic & wellness center (Renew Delta) in their hometown of Greenville, MS, with a very big emphasis on medical weight loss management. Dr. Zepponi has an undeniable passion and dedication to the obesity space, and he has done amazing work to change lives within his community. Now we are going to give you the opportunity to hear from him DIRECTLY.
Dr. Zepponi is going to dive into:Connect with us:
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WE ARE PREGNANT!!
Tune in to hear all the pregnancy deets, how to keep you energy levels high during pregnancy, exercise + food tips & more! As always, Lindsey & Natalie are keeping things real AF & don’t hold back during this episode so buckle up!SHOW NOTES LINKS:
https://www.cdc.gov/physicalactivity/basics/pregnancy/index.htm#:~:text=Pregnant%20or%20postpartum%20women%20should,this%20activity%20throughout%20the%20week
https://www.acog.org/womens-health/faqs/exercise-during-pregnancy#:~:text=Regular%20exercise%20during%20pregnancy%20benefits,diabetes%2C%20preeclampsia%2C%20and%20cesarean%20birth
Connect with us:
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Kaelyn Nicks is the trailblazing and visionary Founder/CEO of JADED CBD, an elevated wellness brand built to improve mental health, defy stigmas, and empower people to feel like their best selves.
Prior to JADED, Kaelyn spent nearly a decade in the consumer goods industry, where she skillfully managed dozens of brands and categories exceeding $1B in revenue.
As an intentional and upscale brand, JADED has garnered recognition from prestigious publications such as Forbes, Fashionista, and People (to name a few). Entrepreneur Herald deemed Kaelyn one of the "Top 20 Entrepreneurs to Watch in 2023," while Disrupt Magazine celebrated her as one of the "Top 10 Women Disruptors" for her breakthrough work in the provocative cannabis industry.
Disclaimer: This information is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Consult your physician or other qualified health care provider before use.
Company Website: https://jadedcbd.com/
Discount Code: FORMA15 for 15% off products
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Today we have Dr. Kassie Dewitt!! She is a pelvic floor expert, doctor of occupational therapy, and online course creator of Urine Good Company and is here to discuss your pelvic floor health. Kassie's passion is educating women on bladder and bowel health, incontinence (leaking urine), after-baby recovery, pain with intercourse, and nutrition. Not only is she so brilliant, but she's also hilarious and highly entertaining! We will be chatting about anatomy, what is “normal” and what is considered dysfunctional regarding your pelvic floor. WELCOME KASSIE!!!
Follow Dr. Kassie on Instagram and TikTok @dr.kassiedewittotd
Link to the masterclass:
https://event.webinarjam.com/register/2/07om1ug
Link to free guide:
https://kassie-dewitt.ck.page/0d210fd84d
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Happy 4th of July America!! Who watched the famous hotdog eating contest? We did, and it sparked ALOT of conversation. Today we're chatting about…
How do professional eaters do it and not gain weight?Does fasting lead to binge eating?Can we expand and or shrink our stomachs naturally?Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3589306/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317257/
https://www.webmd.com/women/features/stomach-problems
https://health.clevelandclinic.org/does-my-stomach-actually-shrink-when-i-lose-weight/
https://africa.businessinsider.com/food/this-is-how-competitive-eater-joey-chestnut-trains-to-eat-more-than-70-hot-dogs-in-10/ngcsqwv
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