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 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

In this episode, I’m diving into the uncomfortable truths that might be holding you back from the growth you’re striving for. It’s time for some tough love: you might feel like you’re doing everything right, but are you really? We're going to challenge those feelings that often dictate your actions and uncover why they might not be as accurate as you think.

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Chapters

00:00 Introduction

02:14 Chapter 1: Your Feelings Are Valid, But They Aren't Facts

08:11 Chapter 2: Are You Really Doing Everything?

13:16 Chapter 3: Embrace Discomfort for Growth

18:30 Chapter 4: Consistency Over Perfection

21:33 Chapter 5: You're Not Alone: Seek Support

29:01 Conclusion

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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

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

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

In this episode, Alex Allen dives deep into the crucial role that boundaries play in safeguarding your mental, emotional, and physical well-being.

Whether it’s in personal relationships or your health and fitness journey, Alex emphasizes that setting boundaries is not about being negative—it's about prioritizing yourself. She shares insightful examples of different types of boundaries, signs that it's time to establish them, and how to communicate them clearly.

Chapters: 00:00 Introduction: The Importance of Setting Boundaries
03:16 The Reflection of Boundaries
06:02 Examples of Different Types of Boundaries
06:30 Signs that Indicate the Need for Boundaries
07:00 The Role of Communication in Setting Boundaries
12:18 Reframing the Fear of Disappointing Others
25:07 Conclusion: Taking Action and Supporting the Show

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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

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

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

In this episode of the Born to Thrive podcast, Alex and Teresa dive into Teresa's inspiring weight loss journey, highlighting the importance of self-care and the challenges she faced as a young mom and teacher. They discuss the misconceptions around fitness, emphasizing its role in overall well-being beyond just weight loss. The conversation also explores the power of community, setting realistic goals, and maintaining motivation. Additionally, Alex and Teresa share their love for reading, discussing the Throne of Glass series and the emotional impact of literature, while touching on the significance of addressing tough topics with curiosity and empathy to live a thriving life.

Find Teresa Here

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Chapters

00:00 Introduction and Getting to Know Teresa

03:38 Teresa's Weight Loss Journey and Catalyst for Change

09:22 The Impact of Fitness on Overall Well-being

14:11 Finding Motivation and Overcoming Obstacles

19:12 Setting Goals and Looking Towards the Future

23:25 Maintaining Health and Preparing for Surgery

25:16 Dispelling Misconceptions about Fitness

29:05 The Benefits of Multitasking and Making Exercise Enjoyable

32:08 Discussion on the Throne of Glass Series

40:02 Exploring Tough Topics with Curiosity and Empathy

57:26 Living a Thriving Life: Impacting Others and Cherishing Relationships

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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 episode of the Born to Thrive podcast, Alex and Luke Hanna explore the concept of "food noise," the persistent thoughts about food that can disrupt healthy eating habits. They discuss how dysregulation in the homeostatic and hedonic systems of appetite control contributes to this issue, with the homeostatic system driving hunger to maintain body weight and the hedonic system triggering eating for pleasure. The conversation covers practical strategies for managing food noise, including environmental adjustments, better sleep and stress management, and fostering a healthier relationship with food. Luke emphasizes the importance of self-compassion, realistic goal-setting, and understanding that everyone's journey with food and fitness is unique.

Chapters

00:00 Introduction and Background

01:22 Defining Food Noise

04:04 Homeostatic and Hedonic Systems

05:21 Triggers and Cues

09:04 Role of New Weight Loss Drugs

13:18 Managing the Environment

19:41 Sleep and Stress Management

23:59 Building a Healthier Relationship with Food

24:29 Positive Mindset and Habits

25:19 Conclusion

29:46 Setting Realistic Goals and Removing Barriers

32:29 Practicing Self-Compassion

38:29 Navigating Social Settings and Food Noise

45:59 The Role of Education

46:24 Recognizing the Unique Journey and Being Kind to Yourself

Find Luke here

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

Join Alex Allen and Oisin Mulligan (AKA Mulligainz Fitness) as they discuss their personal journeys with weight loss and self-improvement.

They touch on topics such as the impact of online influencers, the importance of being skeptical of absolute claims, and the need for authenticity in content creation.

They also share their own experiences with weight gain, bullying, and the turning points that led them to make positive changes in their lives.

Go into this episode with an open mind and curiosity.

Find Mulligainz here: https://www.instagram.com/mulligainz_fitness/

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Chapters

00:00 Introduction and Pronunciation Mishap

02:17 Navigating the Influence of Online Personalities

10:45 The Power of Authenticity in Content Creation

17:49 Overcoming Weight Gain and Bullying

21:26 The Turning Points that Sparked Change

29:20 The Role of Therapy in Weight Loss Journeys

32:03 Choosing Growth and Self-Improvement

32:32 Introduction and Unexpected Therapy Stories

33:23 The Power of Art Therapy

34:21 Emotional Struggles and Relationships with Food

35:09 The Importance of Curiosity and Self-Reflection

36:36 The Impact of Support and Acknowledgement

46:29 Navigating Swearing in Content and Respecting Preferences

56:52 Thriving in Life: Helping Others, Self-Care, and Personal Growth

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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

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

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