The Balanced Bodies Blueprint Podcast

The Balanced Bodies Blueprint

Vinny Russo and Dr. Eryn Stansfield
Discover Your Healthiest Self with The Balanced Bodies Blueprint Podcast: Expert Nutritional Insights and Medical Guidance! Join hosts Vinny Russo and Dr. Eryn Stansfield as they seamlessly merge nutritional expertise with medical insights. The Balanced Bodies Blueprint offers a unique fusion of evidence-based science and practical tips, equipping you to achieve your optimal well-being. Say goodbye to fad diets and misleading health hacks – Vinny and Eryn are committed to expose misinformation and provide trustworthy, science-backed education. This podcast stands out by focusing on preventative care, adopting a holistic nutritional approach, and flipping the perspective on fitness topics. Tune in for a refreshing take on health and wellness, backed by credible knowledge and a passion for your overall vitality.
#38 - Unveiling the Hormonal Mysteries in Female Athletes w/Victoria Felkar
We are thrilled to welcome the brilliant Victoria Felkar to the podcast! Victoria is a renowned researcher, educator, and consultant who has dedicated her career to exploring the intersections of physiology, endocrinology, and human performance. Her groundbreaking work has illuminated the complex roles hormones play in athletic performance, especially for female athletes. In this episode, Victoria dives into: • Hormones and Athletic Performance: How did Victoria become interested in this field? Discover her journey and the passion behind her research. • Menstrual Cycle and Athletic Performance: Understanding the menstrual cycle's impact on athletic performance and overall well-being. Victoria explains what the menstrual cycle is, its importance, and debunks common myths. • Pharmaceutical Interventions: The historical and current use of pharmaceutical estrogens and progestogens in elite sports, and their impact on female athletes. Victoria also discusses the effects of menopause and peri-menopause on athletic performance. • Current Research and Challenges: Get an overview of Victoria's current research, including the limitations and challenges in studying hormone changes in athletes, and her strategies for robust research design and participant recruitment. Key Questions Answered: • What are the biggest misconceptions about the menstrual cycle and athletic performance? • How can nutrition and exercise be structured around the menstrual cycle? • What does current research reveal about the relationship between the menstrual cycle and athletic performance? • How do pharmaceutical interventions affect female athletes, particularly during menopause and peri-menopause? • What are the most exciting developments in Victoria's research? Listen Now on your favorite podcast platform and gain evidence-based insights into the intricate world of hormones and athletic performance! Coach VinnyEmail: [email protected]: vinnyrusso_balancedbodiesFacebook: Vinny Russo Dr. ErynEmail: [email protected]: dr.eryn_balancedbodiesFacebook: Eryn Stansfield Victoria FelkarWebsite: https://www.victoriafelkar.com/Instagram: victoriafelkar LEGION 20% OFF CODEGo to https://legionathletics.com/ and use the code RUSSO for 20% off your order!
Jun 20, 2024
1 hr 22 min
#37 - Q&A - Carb Cycling, Macro counting, 500 calorie cuts, Cardio with injuries
In this episode, Coach Vinny is diving deep into 5 questions asked via TikTok. If you want to know if carb cycling actually works, if you should count macros, if you need to do cardio even when injured, then you're going to love this episode! Questions: 1. Does carb cycling work? 2. Does Counting Macros Work? 3. Can you start dieting right away by just cutting 500 calories? 4. Is there a limit to the amount of muscle you can put on naturally? 5. Can you lose BF with an injury that prevents you from doing cardio? Key Takeaways: • Carb cycling can optimize fat loss while preserving muscle and boosting psychological adherence to dieting. • Counting macros provides a structured yet flexible approach to dieting, promoting better food awareness and long-term success. • Drastic calorie cuts and generic diet advice often fail to consider individual needs and metabolic adaptations. • Understanding the limits of natural muscle gain and adapting fat loss strategies when injured ensures continued progress. Tune in to discover how these strategies can help you achieve your best body with sustainable and science-backed methods! Coach Vinny Email: [email protected] Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: [email protected] 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!
Jun 13, 2024
28 min
#36 - Unpacking the Dirty Secrets of Supplements
In this eye-opening episode of The Balanced Bodies Blueprint, Dr. Eryn and Coach Vinny dive deep into the multi-billion dollar supplement industry. From protein powders and probiotics to multivitamins and fish oil, it seems like everyone is taking something. But are these supplements truly beneficial, or is the hype overshadowing the science? Join us as we unravel the most common supplements, explore the history and current regulations, and discuss the real impact of these products on our health. Learn about the challenges in supplement research, the role of influencers, and the ethical implications of promoting products with limited evidence. Whether you're a supplement skeptic or a loyal user, this episode is packed with insights to help you make informed decisions. Coach VinnyEmail: [email protected]: vinnyrusso_balancedbodiesFacebook: Vinny Russo Dr. ErynEmail: [email protected]: dr.eryn_balancedbodiesFacebook: Eryn Stansfield LEGION 20% OFF CODEGo to https://legionathletics.com/ and use the code RUSSO for 20% off your order!
Jun 6, 2024
37 min
#35 - Solo episode: The 3 Essential Pillars to Unlock Your Best Body
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: [email protected]: vinnyrusso_balancedbodiesFacebook: Vinny Russo Dr. ErynEmail: [email protected]: dr.eryn_balancedbodiesFacebook: Eryn Stansfield LEGION 20% OFF CODEGo to https://legionathletics.com/ and use the code RUSSO for 20% off your order!
May 30, 2024
19 min
#34 – Does constant Lifetime dieting lower your BMR?
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: [email protected] Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: [email protected] 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.
May 23, 2024
25 min
#33 - Top 5 qualities of Trustworthy Sources In The Health/Fitness Industry
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: [email protected] Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: [email protected] 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!
May 16, 2024
43 min
#32 - Top 5 Villains of the Fitness Industry
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: [email protected] Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: [email protected] 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!
May 9, 2024
46 min
#31 - Solo Episode: Data-Driven Decisions
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: [email protected]: vinnyrusso_balancedbodiesFacebook: Vinny Russo Dr. ErynEmail: [email protected]: dr.eryn_balancedbodiesFacebook: Eryn Stansfield LEGION 20% OFF CODEGo to https://legionathletics.com/ and use the code RUSSO for 20% off your order!
May 2, 2024
23 min
#30 - Client Question: Are There Supplements For Longevity?
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: [email protected] Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: [email protected] 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!
Apr 25, 2024
30 min
#29 - Reclaiming Wellness: A Deep Dive With Steve Washuta
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: [email protected] Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: [email protected] Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield Steve Washuta Email: [email protected] 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!
Apr 18, 2024
1 hr 3 min
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