In this episode of Born to Thrive, Alex sits down with Dr. Sujay Kansagra, a sleep specialist known as That Sleep Doc, to break down the science of sleep and its essential role in overall health and wellness.

Dr. Sujay shares his expert insights on the importance of sleep hygiene, the surprising effects of caffeine and alcohol on rest, and practical tips to improve your nightly routine.

Whether you’re a new parent struggling with sleep deprivation or trying to balance social life with a healthy sleep schedule, this episode is packed with actionable advice.

Tune in to learn:

• How to create better sleep habits
• Why 7-9 hours of sleep is crucial for cognitive function
• The impact of lifestyle choices like caffeine and alcohol on sleep quality
• How to handle sleep challenges as a new parent

Chapters: 00:00 Introduction
03:15 Why Sleep is Non-Negotiable
10:32 Sleep Hygiene: What It Is and Why It Matters
18:45 The Truth About Alcohol, Caffeine, and Sleep
26:15 Sleep Challenges for New Parents
33:10 The Importance of Balance: Social Life vs. Sleep
39:40 Actionable Tips for Better Sleep Tonight

Follow Dr. Sujay on Instagram: @thatsleepdoc

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Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from

Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

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Click Here to Apply for 1:1 Coaching with LWA Coaching

In this thought-provoking episode, Alex Allen sits down with Aram Khan to discuss essential aspects of health, wellness, and personal growth. From the critical importance of mindset to the often-overlooked impact of hormonal changes, they explore how living with intention and purpose leads to a fulfilling life. The conversation delves into the power of empathy in coaching, the role of autonomy in empowering clients, and the value of vulnerability in forming deep personal connections.

Aram shares his insights on breaking societal norms, fostering self-awareness, and embracing challenges as part of the growth process. Whether you're a fitness enthusiast, a coach, or someone seeking personal development, this episode offers valuable takeaways for cultivating a healthy mindset and achieving long-term success.

Tune in for an engaging discussion that will leave you inspired and motivated to live with intention and prioritize your well-being.

Don't miss out on details about the upcoming Real Coaches Summit—a unique gathering focused on community and education for health and fitness professionals.

Chapters:

• 00:00 Introduction and Personal Anecdotes
• 06:11 Mindset and Gym Attendance
• 13:03 Prioritizing Health and Wellness
• 19:07 The Importance of Autonomy in Coaching
• 25:39 Challenging Societal Expectations
• 33:05 Navigating Hormonal Changes
• 39:08 The Role of Empathy in Coaching
• 46:08 Overcoming Obstacles and Embracing Challenges
• 53:21 Building Genuine Connections
• 01:00:53 Living with Intention and Purpose

Connect with Aram Grigorian:

• Instagram: @4weeks2thebeach

Learn more about the Real Coaches Summit:

• Real Coaches Summit Information

Additional Resources:

• Click here to Purchase the Unposed Unbothered Journal
• Download LWA's Free Transformation Blueprint
• Save 10% with "alex" from Buffbunny: buffbunny.com
• Save 20% with "alex" from Legion Supplements: Legion

Click here to Apply for 1:1 Coaching with LWA

In this episode of Unfiltered, Alex Allen sits down with Heidi Somers, aka Buffbunny, to dive deep into personal experiences, from navigating marriage to the complexities of motherhood and facing insecurities.

Together, they explore how to overcome self-doubt, break free from societal pressures, and, most importantly, how women can support and uplift one another instead of competing. Heidi shares candid stories about her personal and professional life, offering advice on finding strength in vulnerability and embracing the beauty of authenticity. Join them for a raw and honest conversation that will inspire you to prioritize self-growth and empowerment.

Chapters: 00:00 – Introduction and Catching Up 03:06 – Navigating Marriage and Building a Family
06:40 – Facing Fears and Insecurities
07:38 – Breaking Societal Expectations and Embracing Vulnerability
08:00 – Women Supporting Women: Why We Aren’t Competition
35:12 – Motherhood and Family: The Road Ahead
38:35 – Fitness and Personal Growth: How It Shaped Us
41:00 – The Power of Facing Insecurities
44:24 – Advocating for Yourself and Prioritizing Well-being
01:00:24 – Women Uplifting Each Other: The Key to Success
01:11:34 – Overcoming Trauma and Emotional Growth
01:15:23 – Living Authentically and Finding Joy in Life
01:26:42 – Closing: Embracing Strength in Vulnerability

Follow Heidi on Instagram: @buffbunny
Check out Heidi’s fitness app: Grounds App
Support Heidi’s Buffbunny Collection: Buffbunny Collection

Notes:

Click Here to Purchase the Unposed Unbothered Journal!
Click Here to Download LWA's Free Transformation Blueprint

Save 10% with "alex" from Buffbunny: Buffbunny Collection

Save 20% with "alex" from Legion: Legion Supplements

Click Here to Apply for 1:1 Coaching with LWA Coaching