Stronger U Radio Stronger U Nutrition

“Every action you take is a vote for the type of person you wish to become.” – James Clear

In this episode of Stronger U Radio, Manager of Nutrition Education and Innovation, Gianna Masi RDN, CISSN, is joined by Tim Landicho. Tim has been a trainer for the last six years, currently serving as a coach for the digital fitness platform, Tonal. He’s also a former Stronger U member and briefly touches on his experience with us! Tim’s mission is for people to fall in love with the process, and his mantra is “showing up imperfectly but relentlessly.” He views fitness as a vehicle for people to stop being so afraid and disconnected from their bodies and to increase their capacity to live a bigger life.

During this episode, Gianna and Tim focus on the process instead of the outcome when achieving your goals. This upbeat and multifaceted conversation includes:
A recap of Tim’s journey to arrive at this point in his career in fitness after initially setting out on a different pathHis upbringing, culture, the food he grew up and how they’ve inspired him to help people build a healthy life around the things that matter to themThe powerful alternative to asking yourself what your “why” isHow values and priorities dictate the pace of how quickly you achieve your goalsWhy consistency is all about bite-sized action, which may look different from day to day depending on what’s going on in your lifeThe importance of checking in with your coachThe impact of taking on the identity of the person you want to becomeThe need to normalize fitness as being challenging and a long-term, lifelong practiceUsing pauses and moments of mindfulness as a tool for building awareness around food
Regardless of where you are on your health and fitness journey, this episode will leave you with many great takeaways that will inspire you to get clear on what you want and whom you want to become and then give you the nudge to take action to become that person.
   
Listen to the full episode, then head to the Stronger U Community to share your thoughts and takeaways.   

 
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Ozempic. Wegovy. Rybelsus. These brand names of the medication semaglutide (a GLP-1) have recently been having quite the moment in the spotlight. From social media influencers and celebrities to publications and news outlets, it seems everyone has been talking about this “miracle drug.” Following increased exposure and curiosity among the general population about semaglutide, there’s been an influx of non-science-backed headlines and misinformation spread across the internet. Any time a new medication enters the market, evidence-based education is crucial for consumers to understand what these medications can and cannot do.

Many people are searching for the elusive quick fix, but does it actually exist? What are the implications, and how do nutrition and lifestyle factors come into play? As part of our commitment to educating our community, we’re shedding light on this very relevant and timely topic in the latest episode of Stronger U Radio.

Manager of Nutrition Content and Innovation Gianna Masi, RD, sat down with NIH-funded principal investigator and board-certified primary care nurse practitioner Dr. Tina Sadarangani, Ph.D. to debunk the myths and set the record straight (based on fact, not fiction) around semaglutide and weight loss. Dr. Tina has an impressive background and brings a wealth of experience in the medical field. She’s also an assistant professor in the NYU Grossman School of Medicine’s Department of Population Health. Her research program is underscored by a profound commitment to advancing the health of minoritized populations and targeting health disparities.

Tune into this evidence-based conversation for answers to many of the most common questions, such as:



What is semaglutide?How does it work?How can it help with weight loss?Who is a candidate?What are the pros and cons?What are the common side effects?How much does it cost?What are some important considerations?How can you support your long-term health in conjunction with these drugs?

Plus, Dr. Tina and Gianna chat about medication accessibility, the many factors that can contribute to weight gain, and why these medications are part of a broader toolbox.

  
Listen to the full episode and then head to the Stronger U Community to share your thoughts and takeaways.  

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Nervous system dysregulation can cause many mental health symptoms such as depression, anxiety, and insomnia, to name a few. During this episode of Stronger U Radio, Manager of Nutrition Education and Innovation Gianna Masi, RD sat down with Jordan Dann, licensed psychoanalyst, relationship coach, and author of Somatic Therapy for Healing Trauma. The two discuss how having an awareness of how our body holds information about our attachment needs from moment to moment (also known as somatic experience) can be helpful in bringing the body back to a state of balance and results in healthier relationships.

During their conversation, you’ll hear how boundaries play a role in navigating a relationship with a partner, family member or friend who is unsupportive of your nutritional and lifestyle changes, as well as the importance of differentiation in this scenario.

“So often people choose not to make a different choice that is in service of their better health because it’s going to create a relational disturbance. They’d rather be confluent than to differentiate and navigate the discomfort,” states Jordan.

She goes over some questions to ask yourself, such as:
“what’s uncomfortable for me about you not joining me?”
“What’s preventing me from being able to make those choices that I feel are best for myself even if you aren’t going to be on board.”
“What’s going to be required for me to differentiate enough to set up habits that are going to be good for me.”

Relational support is essential when moving into something new, so being able to lean on a coach and supportive community, such as we have at Stronger U, to help give us the internal strength to meet the dissatisfaction or discomfort of the people in our lives who want to challenge us, so we go back to the status quo.

Throughout this thought-provoking talk, Gianna and Jordan also discuss:
The definition of dysregulation and how emotional eating can be a resultTips on identifying when you are dysregulated or triggered, beginning with the importance of being aware of how you feel.How food, movement, and rest impact the nervous system regulationJordan’s own experience of how exercise and food affect her mood
Listen to the full episode and then head over to the Stronger U Community to share your thoughts and takeaways.

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During our annual Stronger U Summit in Nashville, our team had the pleasure of hosting Dr. Lisa Lewis as this year’s keynote speaker for coach education in counseling and sports psychology. She’s worked in college mental health centers before opening a private practice. Dr. Lisa has been practicing counseling and psychotherapy since 2003 across a broad spectrum of mental health and wellness with a diverse range of clients, including those suffering from significant mental health disorders to high-functioning, high-achieving individuals such as athletes or executives who seek counseling or coaching for performance enhancement.

During Dr. Lisa’s time with us, our Manager of Nutrition Education and Registered Dietitian Gianna Masi and Director of Nutrition Education Dr. Jessica Bachman, PhD, RD sat down with her to discuss the importance of behavior change stages, specifically in health and fitness. As a behavior change expert herself, she shares her own experience with her Stronger U Coach and the Stronger U App (coaches need coaches, too!). You’ll also hear a behind-the-scenes summary of what Dr. Lisa covered during her educational presentation to Stronger U coaches, which holds great tips for everyone. They touched on topics such as:


The power of emotional intelligenceThe true source of motivation and how coaches can help you access it


The importance of other aspects of health as it relates to weight lossThe time investment for sustainable resultsHow using reflection when answering questions can strengthen your coach’s ability to support you betterThe benefit of working with a human coach versus a bot or generalized app when it comes to addressing nuances and strugglesIdentifying strengths and leveraging them for behavior change


The positive impacts of exercise on your brainDr. Lisa and Dr. Jessica’s current exercise routine

This episode brings tools and tips for both coaches and members from three highly qualified industry experts.

Too busy to [self] care?

On this latest Episode of Stronger U Radio, Coach Sinan Ozyemisci and Stronger U member and Fox 5 New York Reporter Raegan Medgie sat down to discuss how to overcome the fear of being too busy – something many of us can relate to. A few years ago, Raegan’s hectic schedule presented challenges with keeping up with her health goals; that’s when she learned about Stronger U and Sinan through a friend. She decided to reach out to Sinan directly via Instagram, and after their initial introduction, she signed up as a Stronger U member, with him as her coach. This was the beginning of a great friendship that grew from nutrition but has flowed into other aspects of her life. During this lively conversation, you’ll get a front-row seat to the benefits of working with a Stronger U Coach, even when time is limited.

Sinan and Raegan candidly chat about some top tips on how to navigate a hectic schedule without throwing in the towel and how to continue to apply these tips consistently for long-term success. Raegan shares her favorite on-the-go snacks, non-negotiables, and daily habits. She admits that although they require effort, time, and preparation, she considers them part of her routine. She dishes on her favorite “treat” and why it’s essential to enjoy the things you love and give yourself grace from perfection.

You’ll also hear about the following:
How Stronger U’s mission to educate our members creates a ripple effectThe incredible value of coach accountabilityHow mini-challenges can reinvigorate motivation

This episode is packed with lightheartedness, humor, and straightforward wisdom that can be applied universally. We promise that squeezing time into your schedule to give this a listen will be well worth it.

Join Stronger U's Director of Nutrition Education, Dr. Jessica Bachman as she sits down with Lifestyle coach Dr. Julie Beegle. This episode is a fantastic introduction to the Stronger U Lifestyle program, Dr. Julie Beegle's story (spoiler: she lost over 80 pounds on her own personal wellness journey and now coaches Stronger U members to their goals too!), and hear their own personal takes on how to navigate alcohol while focusing on your nutrition.

Together Dr. Jess and Dr. Julie tackle the somewhat difficult juggle of socializing and drinking and provide actionable steps to help you be successful. This episode is perfect for anybody curious about navigating these holidays while reducing or eliminating alcohol from their diets. It's also applicable to non-drinkers, as Dr. Julie explains her love of sweets (specifically cake frosting) and how she enjoys her favorites without overindulging.