In this solo episode of Born to Thrive, Alex dives deep into the interplay between the menstrual cycle, health, and fitness, addressing a wide array of listener questions. Throughout the episode, Alex guides listeners through the four phases of the menstrual cycle—menstrual, follicular, ovulatory, and luteal—and explains how each phase impacts energy levels, workouts, and nutrition needs.

Key topics include how to tailor workouts based on hormonal fluctuations, managing cravings and hunger around menstruation, and understanding fatigue and sleep patterns linked to different stages of the cycle. Alex debunks myths around cycle syncing, highlights the importance of tracking one's cycle, and provides actionable insights for working with—not against—hormonal changes.

With her signature blend of expertise and empathy, Alex emphasizes the value of listening to one's body, creating flexibility in fitness routines, and making nutrition choices that align with individual needs. The episode encourages women to prioritize their quality of life and deepen self-awareness, making space for rest, strength, and resilience as they thrive.

Chapters

00:00 Introduction to Menstrual Cycle and Fitness Q&A

05:56 Cycle Syncing: Myths and Realities

12:02 Cravings and Hunger During the Menstrual Cycle

17:50 Tracking Your Cycle for Better Training

23:57 Managing Hormonal Imbalances and Quality of Life

30:04 Final Thoughts and Encouragement

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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 empowering solo episode, Alex dives into the foundation of self-worth, self-love, and self-respect and why they are essential to living a fulfilling life. This episode isn’t just about theory; it’s packed with actionable steps, reflective questions, and personal insights to help listeners begin strengthening their relationship with themselves. From breaking down what these concepts really mean to providing clear, practical exercises, Alex guides listeners on a journey toward deeper self-acceptance and resilience.

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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 insightful and entertaining roundtable, Alex Allen is joined by Luke Hanna, Mike Pridgen, Rob Lapham, and Saeji, diving deep into fitness, mental health, and the nuances of modern-day personal growth. From the humor and grit of fitness journeys to the hidden impact of toxic positivity, the hosts share candid thoughts on everything from overcoming injuries to facing societal expectations. Together, they unravel the balancing act between self-deprecation and self-respect, the lasting effects of bullying, and the importance of open dialogue around challenging topics like nutrition, substance use, and even relationships with pornography.

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Chapters

00:00 Introduction and Light Banter

02:27 Fitness Roundtable: Personal Introductions

05:43 The Nature of Sports and Injuries

07:09 Toxic Positivity: A Deep Dive

14:10 The Balance of Positivity and Reality

22:42 Self-Deprecation and Its Impacts

27:23 Bullying and Its Long-Term Effects

30:33 The Challenge of Self-Reflection

31:55 Navigating Nutrition and Vaccination Discussions

34:37 The Importance of Open Dialogue

37:49 Growth Through Difficult Conversations

41:03 Changing Perspectives on Nutrition

46:05 The Complexity of Dieting and Weight Loss

52:48 Skepticism in Nutrition Research

57:55 Conspiracy Theories and Confirmation Bias

01:01:41 The 5G Repellent Lotion Hoax

01:03:06 Reflections on Drinking and Hangovers

01:06:13 The Legal Age Debate: Alcohol and Military Service

01:09:02 The Impact of Legalization on Substance Use

01:10:56 Generational Perspectives on Alcohol and Substance Use

01:14:10 The Comfort of Familiar Smells and Vaping Culture

01:16:59 The Complex Relationship with Pornography

01:19:50 Addiction and the Search for Stimulation

01:25:13 Closing Thoughts on Health and Personal Growth

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Luke: https://www.instagram.com/lukehannanutrition/

Mike: https://www.instagram.com/mikeneedsaplan/

Rob: https://www.instagram.com/rob.lapham/

Saeji: https://www.instagram.com/saeji007/

_______

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 dynamic fitness roundtable, Alex sits down with fitness experts Mike Pridgen and Rob Lapham for a candid discussion on the journey to health and wellness.

Together, they explore the key components of building sustainable fitness routines, the importance of structure, and how to balance flexibility with discipline.

The conversation also delves into the challenges of controlling external factors, how to embrace failure as part of growth, and the value of asking thoughtful questions.

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Chapters

00:00 Introduction and Humor in Conversations

02:54 Personal Journeys and Weight Loss Success

06:14 The Importance of Structure in Fitness

08:53 Decision Making vs. Steps in Fitness Plans

12:11 Controlling What You Can Control

14:55 Embracing Failure and Learning

18:02 The Role of Questions in Growth

21:00 Dating Experiences and Lessons Learned

37:02 Navigating Breakups and Vulnerability

40:23 The Impact of Societal Expectations on Men and Women

43:19 Emotional Expression and Healing

49:30 The Journey of Self-Discovery and Acceptance

56:01 Chasing Happiness: The Illusion of Weight Loss

01:01:03 Practical Tips for Starting Your Journey

01:10:02 The Importance of Empathy and Understanding

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Find Mike on Instagram: https://www.instagram.com/mikeneedsaplan/

Find Rob on Instagram: https://www.instagram.com/rob.lapham/

and Rob's guest Saeji: https://www.instagram.com/saeji007/

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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 interviews Tommy Martin, a doctor and fitness enthusiast known for his positive outlook and authenticity.

They discuss Tommy's journey through medical school, the importance of sleep, and his personal fitness journey, including overcoming body image issues.

The conversation also delves into the significance of scheduling personal time, body positivity, and the impact of social media on self-perception. Tommy shares his insights on how to navigate the challenges of maintaining a healthy relationship with fitness and body image while being active on social media.

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Find Tommy on Instagram: https://www.instagram.com/dr.tommymartin/?hl=en

and on TikTok: https://www.tiktok.com/@dr.tommymartin?lang=en

_____

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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 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

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 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