Nutrition https://www.strongbydesignpodcast.com/topic/nutrition/ Made in God's Image To Have a Strong Body, Mind, and Spirit. Wed, 15 Apr 2026 10:00:00 +0000 en-US © 2026 Strong By Design Podcast Made in God's Image To Have a Strong Body, Mind, and Spirit. Strong By Design Podcast Made in God's Image To Have a Strong Body, Mind, and Spirit. Strong By Design Podcast rtsilefy+sbdpod@gmail.com false rtsilefy+sbdpod@gmail.com Made in God's Image To Have a Strong Body, Mind, and Spirit. No yes 9c2e7693-0a4c-5c21-94e6-d1f7dc4a8e45 https://wordpress.org/?v=6.9.4 Ep 342 End the WAR with your Diet ft. BiOptimizers Matt Galant & Wade Lightheart https://www.strongbydesignpodcast.com/podcast/ep-342-end-the-war-with-your-diet-ft-bioptimizers-matt-galant-wade-lightheart/ Sat, 10 Feb 2024 11:00:00 +0000 https://www.strongbydesignpodcast.com/podcast/ep-342-end-the-war-with-your-diet-ft-bioptimizers-matt-galant-wade-lightheart/ What is wrong with the DIET industry today?

There is massive confusion at every turn. That goes for the average person and even knowledgeable experts. Which way is the healthiest, most sustainable way to eat? Do I go Keto, Carnivore, Vegan, or something else? 

Are elimination diets a good idea? What about detoxing or intermittent fasting? What works?! What do I do?!!

No wonder why people are so incredibly confused about which road to travel to find optimal and long-lasting health.  Information OVERLOAD.

Today on the SBD podcast we have two of the brightest minds in the world of nutrition when it comes to making sound nutritional choices, the founders of BiOptimizers, Matt Gallant and Wade Lightheart. We discuss all these topics and more as we dive into their latest seminal work, The Ultimate Nutrition Bible, possibly the greatest nutrition resource available today!

Matt Gallant is a kinesiologist with a degree in the Science of Physical Activity and the CEO/Co-Founder of BIOptimizers. He has been a strength and conditioning coach for multiple pro-athletes, a self-defense instructor, and has over 18 years’ experience formulating supplements. He has been successfully following a mostly ketogenic diet for over 30 years. He is also a serial entrepreneur who has built over 14 profitable companies.

Wade T. Lightheart is a Certified Sports Nutritionist Advisor and president/director of education and co-founder of BIOptimizers. As a plant-based and drug-free athlete for more than two decades, Wade is a three-time National Natural Bodybuilding Champion who competed in both the IFBB Mr. Universe and the INBA Natural Olympia by the age of 31. At the age of 50, Wade came out of retirement to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International, then competed at The PNBA Natural Olympia. Six months later, Wade successfully ran his first marathon in four hours.

 

"Is your diet producing the result you want? Is it keeping you healthy? And can you sustain it over a long period of time? That's all that matters." - BiOptimizers Matt Galant & Wade Lightheart

 

 

Time Stamps  

1:13 –  Welcome to the ‘Strong by Design’ podcast 3:01 - Meet today's special guests, Matt Galant & Wade Lightheart 7:02 - Matt & Wade's advice on how to overcome eating frustrations 11:35 - Discover what prompted them to write 'The Ultimate Nutrition Bible' 16:31 - Correcting the Misunderstanding: What is a healthy diet? 24:27 - Two main camps of Nutrition: Fits your macros camp & Evil food camp 26:53 - Wade on restrictive diets and caloric deficits 31:50 - Why you should not underestimate 40% of calories consumed 34:53 - Matt's favorite chapter in the book 'The Optimized Metabolism' 38:18 - NO Forbidden Foods: The importance of dietary strategy 40:24 - What are the three tactical things of Food Quantity 41:33 - Wade reveals the simplest secrets of dieting  45:42 -Emotional Freedom Technique (EFT): Why do emotional issues drive to overeating? 50:13 - Drug-like response to the brain: Understanding your food cravings  57:55 - Matt and Wade share their top three proteins of choice   1:02:34 - The Cultural Bias: Wade talks about the 'Plant-based Diet' 1:04:24 - Learn more about the 'Ultimate Nutrition Bible System'   1:07:23 - Wade on why you should validate the wins and give yourself an infinite dopamine loop 1:09:37 - Preventing Metabolic Damage: The importance of doing diet breaks 1:14:17 - Where you can go to connect with Matt Galant & Wade Lightheart

 

 

Resources:

·         The Ultimate Nutrition Bible

·         Magnesium Breakthrough

 

Connect w/ Matt and Wade at BiOptimizers:

·         Instagram

·         Facebook

 

Connect w/ CriticalBench: 

●      Youtube

●      Facebook

●      Instagram

●      CriticalBench.com

●      StrongByDesignPodcast.com

]]> What is wrong with the DIET industry today?

There is massive confusion at every turn. That goes for the average person and even knowledgeable experts. Which way is the healthiest, most sustainable way to eat? Do I go Keto, Carnivore, Vegan, or something else? 

Are elimination diets a good idea? What about detoxing or intermittent fasting? What works?! What do I do?!!

No wonder why people are so incredibly confused about which road to travel to find optimal and long-lasting health.  Information OVERLOAD.

Today on the SBD podcast we have two of the brightest minds in the world of nutrition when it comes to making sound nutritional choices, the founders of BiOptimizers, Matt Gallant and Wade Lightheart. We discuss all these topics and more as we dive into their latest seminal work, The Ultimate Nutrition Bible, possibly the greatest nutrition resource available today!

Matt Gallant is a kinesiologist with a degree in the Science of Physical Activity and the CEO/Co-Founder of BIOptimizers. He has been a strength and conditioning coach for multiple pro-athletes, a self-defense instructor, and has over 18 years’ experience formulating supplements. He has been successfully following a mostly ketogenic diet for over 30 years. He is also a serial entrepreneur who has built over 14 profitable companies.

Wade T. Lightheart is a Certified Sports Nutritionist Advisor and president/director of education and co-founder of BIOptimizers. As a plant-based and drug-free athlete for more than two decades, Wade is a three-time National Natural Bodybuilding Champion who competed in both the IFBB Mr. Universe and the INBA Natural Olympia by the age of 31. At the age of 50, Wade came out of retirement to win the Open Men’s and Grand Master’s Categories at the INBA Ironman International, then competed at The PNBA Natural Olympia. Six months later, Wade successfully ran his first marathon in four hours.

 

"Is your diet producing the result you want? Is it keeping you healthy? And can you sustain it over a long period of time? That's all that matters." - BiOptimizers Matt Galant & Wade Lightheart

 

 

Time Stamps  

1:13 –  Welcome to the ‘Strong by Design’ podcast 3:01 - Meet today's special guests, Matt Galant & Wade Lightheart 7:02 - Matt & Wade's advice on how to overcome eating frustrations 11:35 - Discover what prompted them to write 'The Ultimate Nutrition Bible' 16:31 - Correcting the Misunderstanding: What is a healthy diet? 24:27 - Two main camps of Nutrition: Fits your macros camp & Evil food camp 26:53 - Wade on restrictive diets and caloric deficits 31:50 - Why you should not underestimate 40% of calories consumed 34:53 - Matt's favorite chapter in the book 'The Optimized Metabolism' 38:18 - NO Forbidden Foods: The importance of dietary strategy 40:24 - What are the three tactical things of Food Quantity 41:33 - Wade reveals the simplest secrets of dieting  45:42 -Emotional Freedom Technique (EFT): Why do emotional issues drive to overeating? 50:13 - Drug-like response to the brain: Understanding your food cravings  57:55 - Matt and Wade share their top three proteins of choice   1:02:34 - The Cultural Bias: Wade talks about the 'Plant-based Diet' 1:04:24 - Learn more about the 'Ultimate Nutrition Bible System'   1:07:23 - Wade on why you should validate the wins and give yourself an infinite dopamine loop 1:09:37 - Preventing Metabolic Damage: The importance of doing diet breaks 1:14:17 - Where you can go to connect with Matt Galant & Wade Lightheart

 

 

Resources:

·         The Ultimate Nutrition Bible

·         Magnesium Breakthrough

 

Connect w/ Matt and Wade at BiOptimizers:

·         Instagram

·         Facebook

 

Connect w/ CriticalBench: 

●      Youtube

●      Facebook

●      Instagram

●      CriticalBench.com

●      StrongByDesignPodcast.com

]]> https://www.strongbydesignpodcast.com/wp-content/uploads/2024/02/342_Podcast_Episode_Template-featured.png Ep 342 End the WAR with your Diet ft. BiOptimizers Matt Galant & Wade Lightheart false no 01:16:58 No no Ep 340 Fat and Frustrated Until I Learned THIS! ft. Michael Phoutrides https://www.strongbydesignpodcast.com/podcast/ep-340-fat-and-frustrated-until-i-learned-this-ft-michael-phoutrides/ Sat, 03 Feb 2024 11:00:00 +0000 https://www.strongbydesignpodcast.com/podcast/ep-340-fat-and-frustrated-until-i-learned-this-ft-michael-phoutrides/ Losing weight sucks. It is hard, looks different for every person you meet and speak to, every body type you see, and following a complicated or disciplined diet can be a total nightmare.

But it does not have to be that way any longer. Not if your philosophy is rooted in the facts of how the body responds to calories. 

Sometimes the process is easier than we make it out to be… if only we are committed to the plan (ouch, the ‘c’ word) and adopt just a few new healthy habits to make it STICK for the long haul.

Today’s amazing guest is a regular on the Critical Bench YouTube channel and friend of the Strong By Design team. It is our pleasure to bring you Michael Phoutrides (pronounced Foo-Tree-Deez). Yeah, you’re welcome!

Mike might be one of the humblest guys we have ever met. He holds a BA in Molecular Biology helping dieters avoid abusive fitness industry gurus which helps you get over past diet failures one truth at time… his words! Get your notebooks ready for some nutrition wisdom.

 

 

You can get fit—it's your choice... All you got to do is go from not knowing how to do it, to knowing how to do it." - Michael Phoutrides

 

]]> Losing weight sucks. It is hard, looks different for every person you meet and speak to, every body type you see, and following a complicated or disciplined diet can be a total nightmare.

But it does not have to be that way any longer. Not if your philosophy is rooted in the facts of how the body responds to calories. 

Sometimes the process is easier than we make it out to be… if only we are committed to the plan (ouch, the ‘c’ word) and adopt just a few new healthy habits to make it STICK for the long haul.

Today’s amazing guest is a regular on the Critical Bench YouTube channel and friend of the Strong By Design team. It is our pleasure to bring you Michael Phoutrides (pronounced Foo-Tree-Deez). Yeah, you’re welcome!

Mike might be one of the humblest guys we have ever met. He holds a BA in Molecular Biology helping dieters avoid abusive fitness industry gurus which helps you get over past diet failures one truth at time… his words! Get your notebooks ready for some nutrition wisdom.

 

 

You can get fit—it's your choice... All you got to do is go from not knowing how to do it, to knowing how to do it." - Michael Phoutrides

 

]]> https://www.strongbydesignpodcast.com/wp-content/uploads/2024/02/340-Podcast-Episode-Template-Blue.png Ep 340 Fat and Frustrated Until I Learned THIS! ft. Michael Phoutrides false no 4159 No no Ep 322 Defeat Your Cravings- A Journey to Overcoming Binge-Eating ft. Dr. Glenn Livingston https://www.strongbydesignpodcast.com/podcast/ep-322-defeat-your-cravings-a-journey-to-overcoming-binge-eating-ft-dr-glenn-livingston/ Sat, 02 Dec 2023 11:00:00 +0000 https://www.strongbydesignpodcast.com/podcast/ep-322-defeat-your-cravings-a-journey-to-overcoming-binge-eating-ft-dr-glenn-livingston/ In this episode, Coach Tonya sits down with renowned psychologist, Dr. Glenn Livingston as they delve into the world of overcoming binge-eating, stress eating, and overeating. Dr. Livingston, a veteran psychologist with decades of experience, takes us on a compelling journey through his personal battle with obesity, his work with patients, and his self-funded research program involving over 40,000 participants.

At the heart of this episode is Dr. Livingston's latest book, "Defeat Your Cravings," which serves as a roadmap for those looking to transform their relationship with food and themselves. Dr. Livingston shares his own struggles with obesity, binge-eating, and the overwhelming guilt and shame that often accompany these challenges. But he did not stop at identifying the problems; he went on a mission to discover the solutions.

Throughout this conversation, Dr. Livingston emphasizes the importance of understanding behavioral patterns as the key to long-lasting success and optimal health. He provides invaluable insights into how to combat the powerful urges that drive binge-eating and overeating. Listeners will discover practical strategies to regain control over their cravings and build unwavering confidence in their ability to resist tempting foods.

Dr. Livingston's approach is deeply rooted in his extensive research and clinical experience. He shares actionable advice on how to recognize triggers, establish healthier habits, and bounce back resiliently when setbacks occur. This episode serves as a beacon of hope for anyone who has struggled with the complex web of emotions and behaviors surrounding food.

Join us for an eye-opening conversation that explores the psychological intricacies of binge-eating and offers a pathway to lasting change. Dr. Glenn Livingston's wisdom and expertise shine through as he empowers listeners to take charge of their cravings, make healthier choices, and embark on a transformative journey towards a happier, healthier life.

 

"If you have stronger food cravings than other people, that means that you have a healthier brain than other people, not a sicker brain." - Dr. Glenn Livingston

 

Time Stamps  

1:01 – Welcome to the ‘Strong by Design’ podcast

1:07 - Get to know today's special guest, Dr. Glenn Livingston, a psychologist and author of the book 'Never Binge Again'

2:44 - Dr. Glenn's journey from binge eating to empowering others

05:42 - Overcome binge-eating: Strategies to improve your psychological relationship with food

9:54 - Dr. Glenn on why overeating is more than just fixing your thinking

15:03 - How to override the old wiring system to achieve freedom from binge-eating

22:07 - Dr. Glenn on navigating food temptations with mindful decision-making

27:17 - Decoding the 'Extinction Curve' to easily power through your cravings

33:18 - Eat with intention, not impulse: The power of keeping your emotions in check and avoid impulse eating traps

37:17 - Connect with Dr. Glenn Livingston and get a FREE 'Defeat Your Cravings' Book

 

Resources:

Connect w/ Dr. Glenn:

Connect w/ CriticalBench: 

]]> In this episode, Coach Tonya sits down with renowned psychologist, Dr. Glenn Livingston as they delve into the world of overcoming binge-eating, stress eating, and overeating. Dr. Livingston, a veteran psychologist with decades of experience, takes us on a compelling journey through his personal battle with obesity, his work with patients, and his self-funded research program involving over 40,000 participants.

At the heart of this episode is Dr. Livingston's latest book, "Defeat Your Cravings," which serves as a roadmap for those looking to transform their relationship with food and themselves. Dr. Livingston shares his own struggles with obesity, binge-eating, and the overwhelming guilt and shame that often accompany these challenges. But he did not stop at identifying the problems; he went on a mission to discover the solutions.

Throughout this conversation, Dr. Livingston emphasizes the importance of understanding behavioral patterns as the key to long-lasting success and optimal health. He provides invaluable insights into how to combat the powerful urges that drive binge-eating and overeating. Listeners will discover practical strategies to regain control over their cravings and build unwavering confidence in their ability to resist tempting foods.

Dr. Livingston's approach is deeply rooted in his extensive research and clinical experience. He shares actionable advice on how to recognize triggers, establish healthier habits, and bounce back resiliently when setbacks occur. This episode serves as a beacon of hope for anyone who has struggled with the complex web of emotions and behaviors surrounding food.

Join us for an eye-opening conversation that explores the psychological intricacies of binge-eating and offers a pathway to lasting change. Dr. Glenn Livingston's wisdom and expertise shine through as he empowers listeners to take charge of their cravings, make healthier choices, and embark on a transformative journey towards a happier, healthier life.

 

"If you have stronger food cravings than other people, that means that you have a healthier brain than other people, not a sicker brain." - Dr. Glenn Livingston

 

Time Stamps  

1:01 – Welcome to the ‘Strong by Design’ podcast

1:07 - Get to know today's special guest, Dr. Glenn Livingston, a psychologist and author of the book 'Never Binge Again'

2:44 - Dr. Glenn's journey from binge eating to empowering others

05:42 - Overcome binge-eating: Strategies to improve your psychological relationship with food

9:54 - Dr. Glenn on why overeating is more than just fixing your thinking

15:03 - How to override the old wiring system to achieve freedom from binge-eating

22:07 - Dr. Glenn on navigating food temptations with mindful decision-making

27:17 - Decoding the 'Extinction Curve' to easily power through your cravings

33:18 - Eat with intention, not impulse: The power of keeping your emotions in check and avoid impulse eating traps

37:17 - Connect with Dr. Glenn Livingston and get a FREE 'Defeat Your Cravings' Book

 

Resources:

Connect w/ Dr. Glenn:

Connect w/ CriticalBench: 

]]> https://www.strongbydesignpodcast.com/wp-content/uploads/2023/12/322_Podcast_Episode_Template-featured.png Ep 322 Defeat Your Cravings- A Journey to Overcoming Binge-Eating ft. Dr. Glenn Livingston false no 39:32 No no Ep 319 5 Laws of Leanness ft. Shaun Hadsall the Ripped Grandpa https://www.strongbydesignpodcast.com/podcast/ep-319-5-laws-of-leanness-ft-shaun-hadsall-the-ripped-grandpa/ Wed, 22 Nov 2023 11:00:00 +0000 https://www.strongbydesignpodcast.com/podcast/ep-319-5-laws-of-leanness-ft-shaun-hadsall-the-ripped-grandpa/ Our guest today on SBD is Shaun Hadsall, also known as “The Ripped Grandpa.” And yes, he literally has 10 grandchildren and a 6-pack!

Shaun first started his professional fitness career over two decades ago when he placed 1st Runner-Up Grand Champion in the world-renowned Body-for-Life transformation contest (Bill Phillips – EAS) with over 23,000 contestants’ way back in 1998.

Today he is helping elite businessmen over 40 and 50 years old as a Hormone Reset Coach. Mike Westerdal, who is a longtime friend of Shaun’s, hosts, as they discuss Shaun’s ‘5 laws of leanness’ keeping him ultra fit on the plus side of 50!

 

"If you don't believe in your ability to transform your body, you're not going to do it. It's just that simple." -- Shaun Hadsall

 

Time Stamps  

01:20 – Welcome to the ‘Strong by Design’ podcast

1:25 - Get to know today's special guest, Shaun Hadsall a.k.a as 'The Ripped Grandpa'

3:38 - Filling the missing gap: What inspired him to help others transform their lives through fitness

5:47 - The power of your belief system

10:43 - Discover the '5 Laws of Leanness': Stop lying to yourself and start cultivating the right BS

13:51 - Law # 2: Ditch the '94 percenter' mindset and DO this instead

18:03 - Shaun on why you should STOP dieting

20:08 - Law # 3: Cardio IS NOT everything

26:16 - Law # 4: Stop eating like a woman and start eating like a man

30:12 - Ageless fitness: Shaun shares his diet approach and what he eats in a day

36:09 - Why you should not associate hunger with negativity

43:22 - Law # 5: Why you should start treating your body like a business

45:37 - Shaun on how he reinvented his life through fitness

50:42 - Investing in results: Why you must weigh the results rather than the costs

52:55 - Connect with Shaun Hadsall and get a FREE 3-Step Hormone RESET Cheat Sheet

 

Resources:

Connect w/ Shaun:

Connect w/ CriticalBench:

]]> Our guest today on SBD is Shaun Hadsall, also known as “The Ripped Grandpa.” And yes, he literally has 10 grandchildren and a 6-pack!

Shaun first started his professional fitness career over two decades ago when he placed 1st Runner-Up Grand Champion in the world-renowned Body-for-Life transformation contest (Bill Phillips – EAS) with over 23,000 contestants’ way back in 1998.

Today he is helping elite businessmen over 40 and 50 years old as a Hormone Reset Coach. Mike Westerdal, who is a longtime friend of Shaun’s, hosts, as they discuss Shaun’s ‘5 laws of leanness’ keeping him ultra fit on the plus side of 50!

 

"If you don't believe in your ability to transform your body, you're not going to do it. It's just that simple." -- Shaun Hadsall

 

Time Stamps  

01:20 – Welcome to the ‘Strong by Design’ podcast

1:25 - Get to know today's special guest, Shaun Hadsall a.k.a as 'The Ripped Grandpa'

3:38 - Filling the missing gap: What inspired him to help others transform their lives through fitness

5:47 - The power of your belief system

10:43 - Discover the '5 Laws of Leanness': Stop lying to yourself and start cultivating the right BS

13:51 - Law # 2: Ditch the '94 percenter' mindset and DO this instead

18:03 - Shaun on why you should STOP dieting

20:08 - Law # 3: Cardio IS NOT everything

26:16 - Law # 4: Stop eating like a woman and start eating like a man

30:12 - Ageless fitness: Shaun shares his diet approach and what he eats in a day

36:09 - Why you should not associate hunger with negativity

43:22 - Law # 5: Why you should start treating your body like a business

45:37 - Shaun on how he reinvented his life through fitness

50:42 - Investing in results: Why you must weigh the results rather than the costs

52:55 - Connect with Shaun Hadsall and get a FREE 3-Step Hormone RESET Cheat Sheet

 

Resources:

Connect w/ Shaun:

Connect w/ CriticalBench:

]]> https://www.strongbydesignpodcast.com/wp-content/uploads/2023/11/319_Podcast_Episode_Template-featured.png Ep 319 5 Laws of Leanness ft. Shaun Hadsall the Ripped Grandpa false no 54:15 No no Ep 315 Why “Fat” Is NOT A Dirty Word ft. Dr. Cori Stern https://www.strongbydesignpodcast.com/podcast/ep-315-why-fat-is-not-a-dirty-word-ft-dr-cori-stern/ Wed, 08 Nov 2023 11:00:00 +0000 https://www.strongbydesignpodcast.com/podcast/ep-315-why-fat-is-not-a-dirty-word-ft-dr-cori-stern/ Dr. Cori Stern is an advocate for all things natural.

Her mission as a Natural Health Expert with over 20 years’ experience is to help increase awareness of how food, water, medications, the air we breathe and everyday household products are either poisoning us or helping us live our healthiest life.

While exercise and fitness are huge components of overall health and wellness, the toxins we face each day could be robbing us of optimal health.

If you’re interested in improved nutrition, life extension, transforming how your brain and body function, then today’s episode on Strong By Design is just what the doctor ordered 😉 

 

"If God didn’t create it, it doesn’t belong in your body.” -- Dr. Cori Stern

 

Time Stamps  

01:16 – Welcome to the ‘Strong by Design’ podcast

3:05 - Get to know today's special guest, Dr. Cori Stern, founder of 'Take Control of Your Health'

6:57 - Restoring health naturally: Where does this long-lasting passion come from? 14:01 - The gradient approach: Identifying the best and worst habits in your diet

17:26 - Dr. Cori talks about one of her clients' incredible health transformations 

24:01 - Discover why FAT is NOT a dirty word

31:31 - Why healthy fats are important and where to get them

33:42 - EPA & DHA: Dr. Cori on why you should take Omega-3

34:56 - The truth about fats: Know which to choose

39:41 - Vitamin F: What is it and why do we need it?

44:23 - Understanding the role of healthy fats for brain health

57:17 - Action plan for better health: Dr. Cori reveals simple steps to improve your health

1:00:11 - Where can you get in touch with Dr. Cori Stern

 

Resources:

Connect w/ Dr. Cori:

Connect w/ CriticalBench:

]]> Dr. Cori Stern is an advocate for all things natural.

Her mission as a Natural Health Expert with over 20 years’ experience is to help increase awareness of how food, water, medications, the air we breathe and everyday household products are either poisoning us or helping us live our healthiest life.

While exercise and fitness are huge components of overall health and wellness, the toxins we face each day could be robbing us of optimal health.

If you’re interested in improved nutrition, life extension, transforming how your brain and body function, then today’s episode on Strong By Design is just what the doctor ordered 😉 

 

"If God didn’t create it, it doesn’t belong in your body.” -- Dr. Cori Stern

 

Time Stamps  

01:16 – Welcome to the ‘Strong by Design’ podcast

3:05 - Get to know today's special guest, Dr. Cori Stern, founder of 'Take Control of Your Health'

6:57 - Restoring health naturally: Where does this long-lasting passion come from? 14:01 - The gradient approach: Identifying the best and worst habits in your diet

17:26 - Dr. Cori talks about one of her clients' incredible health transformations 

24:01 - Discover why FAT is NOT a dirty word

31:31 - Why healthy fats are important and where to get them

33:42 - EPA & DHA: Dr. Cori on why you should take Omega-3

34:56 - The truth about fats: Know which to choose

39:41 - Vitamin F: What is it and why do we need it?

44:23 - Understanding the role of healthy fats for brain health

57:17 - Action plan for better health: Dr. Cori reveals simple steps to improve your health

1:00:11 - Where can you get in touch with Dr. Cori Stern

 

Resources:

Connect w/ Dr. Cori:

Connect w/ CriticalBench:

]]> https://www.strongbydesignpodcast.com/wp-content/uploads/2023/11/315_Podcast_Episode_Template-featured.png Ep 315 Why “Fat” Is NOT A Dirty Word ft. Dr. Cori Stern false no 01:02:59 No no Ep 287 Plant Based Lifestyle: Coming Back to Health ft. Fab the Vegan https://www.strongbydesignpodcast.com/podcast/ep-287-plant-based-lifestyle-coming-back-to-health-ft-fab-the-vegan/ Wed, 17 May 2023 10:00:00 +0000 https://www.strongbydesignpodcast.com/podcast/ep-287-plant-based-lifestyle-coming-back-to-health-ft-fab-the-vegan/ What are you focusing on?  Is it supporting or getting in the way of what you want to achieve?

Today Coach Tonya sits down with Fabricio Zambrano, or as many of us here in Tampa know him … Fab the Vegan.  Several years ago, Fabricio was in terrible health and knew that if he didn’t do something to improve his lifestyle, his quality of life was going to be irreversibly altered.

Unwilling to accept a life of managing his diabetes, and not being able to make the walk from his car to the beach, Fab began making the transition to a plant-based lifestyle.  It was a transition that took 18 months however, the results are literally jaw-dropping.  Today Fab looks 15 years younger than his actual age.  His energy is through the roof, he is no longer diabetic and he is living in an optimal state of health and wellness.  

What’s most impressive though is his story … and how he’s been able to stick to his plant-based lifestyle easily.   Whatever your health and wellness goals may be … Fabricio’s wisdom in simplifying things for your ultimate success is something you must hear.

 

“Take your time, do it slowly. We did not get sick or gain those extra weight overnight. It took time. But at the same time, I educated myself... Before you do anything, educate yourself." - Fabricio Zambrano a.k.a. 'Fab the Vegan'

 

Time Stamps  

00:51 – Welcome to the ‘Strong by Design’ podcast

1:00 - Get to know today's special guest, Fabricio Zambrano a.k.a Fab the Vegan

2:36 - Fab recounts how he came to be known as Fab the Vegan

6:33 - The plant-based transition: Fab recounts his journey to a meatless diet

10:25 - Fab on how he reversed his diabetes with a plant-based diet

15:30 - The essence of doing the research before ordering what you eat

23:33 - Discover how switching to a plant-based diet changed his life for the better

31:41 - To lose weight vs. to be healthy: What is the difference?

37:56 - Why YOU are your greatest possession

39:38 - Fab on how he conquered all of his food cravings

46:45 - Fab shares his top 3 tips on how to start a vegan diet

54:49 - Where you can go to connect with Fab the Vegan 

 

Connect w/ Fabricio:

 

Connect w/ CriticalBench: 

●      Youtube

●      Facebook

●      Instagram

●      CriticalBench.com

●      StrongByDesignPodcast.com

]]> What are you focusing on?  Is it supporting or getting in the way of what you want to achieve?

Today Coach Tonya sits down with Fabricio Zambrano, or as many of us here in Tampa know him … Fab the Vegan.  Several years ago, Fabricio was in terrible health and knew that if he didn’t do something to improve his lifestyle, his quality of life was going to be irreversibly altered.

Unwilling to accept a life of managing his diabetes, and not being able to make the walk from his car to the beach, Fab began making the transition to a plant-based lifestyle.  It was a transition that took 18 months however, the results are literally jaw-dropping.  Today Fab looks 15 years younger than his actual age.  His energy is through the roof, he is no longer diabetic and he is living in an optimal state of health and wellness.  

What’s most impressive though is his story … and how he’s been able to stick to his plant-based lifestyle easily.   Whatever your health and wellness goals may be … Fabricio’s wisdom in simplifying things for your ultimate success is something you must hear.

 

“Take your time, do it slowly. We did not get sick or gain those extra weight overnight. It took time. But at the same time, I educated myself... Before you do anything, educate yourself." - Fabricio Zambrano a.k.a. 'Fab the Vegan'

 

Time Stamps  

00:51 – Welcome to the ‘Strong by Design’ podcast

1:00 - Get to know today's special guest, Fabricio Zambrano a.k.a Fab the Vegan

2:36 - Fab recounts how he came to be known as Fab the Vegan

6:33 - The plant-based transition: Fab recounts his journey to a meatless diet

10:25 - Fab on how he reversed his diabetes with a plant-based diet

15:30 - The essence of doing the research before ordering what you eat

23:33 - Discover how switching to a plant-based diet changed his life for the better

31:41 - To lose weight vs. to be healthy: What is the difference?

37:56 - Why YOU are your greatest possession

39:38 - Fab on how he conquered all of his food cravings

46:45 - Fab shares his top 3 tips on how to start a vegan diet

54:49 - Where you can go to connect with Fab the Vegan 

 

Connect w/ Fabricio:

 

Connect w/ CriticalBench: 

●      Youtube

●      Facebook

●      Instagram

●      CriticalBench.com

●      StrongByDesignPodcast.com

]]> https://www.strongbydesignpodcast.com/wp-content/uploads/2023/07/286_Podcast_Episode_Template-featured.png Ep 287 Plant Based Lifestyle: Coming Back to Health ft. Fab the Vegan false no 58:48 No no Ep 276 Bullying & Eating Right ft. Critical Bench Kids https://www.strongbydesignpodcast.com/podcast/ep-276-bullying-eating-right-ft-critical-bench-kids/ Wed, 15 Mar 2023 10:00:00 +0000 https://www.strongbydesignpodcast.com/podcast/ep-276-bullying-eating-right-ft-critical-bench-kids/ The next generation visits the Critical Bench Compound with host Jared Haley who is a father of 4 himself and was the perfect ‘neutral’ candidate to sit down with these rascals. 

Siblings Karina and Lincoln along with Kellan and Camryn talk through their feelings about some of life’s biggest questions and issues…  

While some of the answers may seem simple, often times in life adults tend to over complicate things. There is a lot of wisdom and insight from these young people. Hope you enjoy our first ever all kids’ episode. 

 

“Part of bullying is not on the bully; it might be personal stuff that they can’t control... Maybe they have abusive parents or their parents are divorcing.” - Kellan Wilson and Karina Westerdal 

 

Time Stamps   

00:30 – Welcome to the ‘Strong by Design’ podcast 

00:54 - Introducing today's special guests, the Critical Bench Kids 

01:39 - What would you do if you could do anything today? 

05:11 - Critical Bench Kids reveal who their most favorite person in the world is 

08:07 - What makes them nervous?

10:12 - Critical Bench Kids describe God's attributes 

13:44 - How will the kids deal with and prevent bullying? 

23:00 - Critical Bench Kids on why is it important to eat healthy, and what healthy eating looks like 

25:55 - Discover the sports they participate in  29:08 - Critical Bench Kids ask host Jared Haley some rapid-fire questions 

 

 

Connect w/ CriticalBench:  

]]> The next generation visits the Critical Bench Compound with host Jared Haley who is a father of 4 himself and was the perfect ‘neutral’ candidate to sit down with these rascals. 

Siblings Karina and Lincoln along with Kellan and Camryn talk through their feelings about some of life’s biggest questions and issues…  

While some of the answers may seem simple, often times in life adults tend to over complicate things. There is a lot of wisdom and insight from these young people. Hope you enjoy our first ever all kids’ episode. 

 

“Part of bullying is not on the bully; it might be personal stuff that they can’t control... Maybe they have abusive parents or their parents are divorcing.” - Kellan Wilson and Karina Westerdal 

 

Time Stamps   

00:30 – Welcome to the ‘Strong by Design’ podcast 

00:54 - Introducing today's special guests, the Critical Bench Kids 

01:39 - What would you do if you could do anything today? 

05:11 - Critical Bench Kids reveal who their most favorite person in the world is 

08:07 - What makes them nervous?

10:12 - Critical Bench Kids describe God's attributes 

13:44 - How will the kids deal with and prevent bullying? 

23:00 - Critical Bench Kids on why is it important to eat healthy, and what healthy eating looks like 

25:55 - Discover the sports they participate in  29:08 - Critical Bench Kids ask host Jared Haley some rapid-fire questions 

 

 

Connect w/ CriticalBench:  

]]> https://www.strongbydesignpodcast.com/wp-content/uploads/2023/03/276_Podcast_Episode_Template-featured.png Ep 276 Bullying & Eating Right ft. Critical Bench Kids false no 33:04 No no Ep 274 Reboot Your Food! Maximum Nutrition in a Pinch ft. Chef James Barry https://www.strongbydesignpodcast.com/podcast/ep-274-reboot-your-food-maximum-nutrition-in-a-pinch-ft-chef-james-barry/ Wed, 01 Mar 2023 11:00:00 +0000 https://www.strongbydesignpodcast.com/podcast/ep-274-reboot-your-food-maximum-nutrition-in-a-pinch-ft-chef-james-barry/ James Barry was a picky eater as a kid. He ate his FIRST taco in college and would only eat PB&J sandwiches from 5 to 15 yrs. old.  On the weekends his family indulged with Chinese and pizza takeout.  Fast food, frozen vegetables and microwaved meals were staple meals… 

Obviously, this led to James becoming a chef ? 

In his early 20s James discovered that simple changes in his diet and lifestyle had massive impact on his quality of life. He realized the power of good food on our health and this launched him into his culinary greatness.  And for the last 16+ years he has been a professional chef focused on making comfort foods healthy without sacrificing taste. 

Chef James has cooked for celebrities, musicians, and the ultra-wealthy BUT it was fatherhood that really tested his skills and forced him to go deeper in his exploration of functional food.  His personal struggle with his own daughter’s health which you will hear more about in today’s episode ultimately led to him starting Pluck. Using spices infused with nutritionally dense ingredients from organ meat has truly changed the game in creating delicious tasting superfood to add to your favorite meals. 

 

“There is no such thing as a kid’s menu. The menu you are serving is a kid meal, it’s for everyone, it’s a family meal.” - Chef James Barry 

 

Time Stamps   

01:20 – Welcome to the ‘Strong by Design’ podcast 

3:45 - Meet today's special guest, Chef James Barry, founder of 'Pluck' 

10:27 - Chef James shares his childhood experience and how it influenced his picky eating behavior 

18:07 - How our emotions and brains drive our food choices and eating habits 20:01 - Chef James on how to trick your kid's palate into a tastier meal 

23:25 - Understanding Chef James' 'Sugar Control Detox' program  28:03 - Chef James' food philosophy on feeding your family 

37:07 - Why you should involve the kids in meal planning and preparation 

41:27 - What inspired Chef James to create 'Pluck'  

46:02 - Discover why you should give 'Pluck' a try 

 

1:05:55 - Where you can go to get in touch with Chef James and learn more about 'Pluck' 

 

 

Resources: 

 

Connect w/ James: 

  

Connect w/ CriticalBench:  

]]> James Barry was a picky eater as a kid. He ate his FIRST taco in college and would only eat PB&J sandwiches from 5 to 15 yrs. old.  On the weekends his family indulged with Chinese and pizza takeout.  Fast food, frozen vegetables and microwaved meals were staple meals… 

Obviously, this led to James becoming a chef ? 

In his early 20s James discovered that simple changes in his diet and lifestyle had massive impact on his quality of life. He realized the power of good food on our health and this launched him into his culinary greatness.  And for the last 16+ years he has been a professional chef focused on making comfort foods healthy without sacrificing taste. 

Chef James has cooked for celebrities, musicians, and the ultra-wealthy BUT it was fatherhood that really tested his skills and forced him to go deeper in his exploration of functional food.  His personal struggle with his own daughter’s health which you will hear more about in today’s episode ultimately led to him starting Pluck. Using spices infused with nutritionally dense ingredients from organ meat has truly changed the game in creating delicious tasting superfood to add to your favorite meals. 

 

“There is no such thing as a kid’s menu. The menu you are serving is a kid meal, it’s for everyone, it’s a family meal.” - Chef James Barry 

 

Time Stamps   

01:20 – Welcome to the ‘Strong by Design’ podcast 

3:45 - Meet today's special guest, Chef James Barry, founder of 'Pluck' 

10:27 - Chef James shares his childhood experience and how it influenced his picky eating behavior 

18:07 - How our emotions and brains drive our food choices and eating habits 20:01 - Chef James on how to trick your kid's palate into a tastier meal 

23:25 - Understanding Chef James' 'Sugar Control Detox' program  28:03 - Chef James' food philosophy on feeding your family 

37:07 - Why you should involve the kids in meal planning and preparation 

41:27 - What inspired Chef James to create 'Pluck'  

46:02 - Discover why you should give 'Pluck' a try 

 

1:05:55 - Where you can go to get in touch with Chef James and learn more about 'Pluck' 

 

 

Resources: 

 

Connect w/ James: 

  

Connect w/ CriticalBench:  

]]> https://www.strongbydesignpodcast.com/wp-content/uploads/2023/03/274_Podcast_Episode_Template-featured.png Ep 274 Reboot Your Food! Maximum Nutrition in a Pinch ft. Chef James Barry false no 01:07:56 No no Ep 244 You ARE what you Eat! ft. Jovanka Ciares https://www.strongbydesignpodcast.com/podcast/ep-244-you-are-what-you-eat-ft-jovanka-ciares/ Wed, 24 Aug 2022 10:00:00 +0000 https://www.strongbydesignpodcast.com/podcast/ep-244-you-are-what-you-eat-ft-jovanka-ciares/ Eat doughnuts, French fries, pizza and ice cream on a regular basis and you will look like a walking fast food advertisement. Eat colorful fruits and vegetables, whole fresh foods and high-quality proteins and fats and your body will turn heads at the beach. 

Sounds simple yet most of us struggle with sensible nutrition advice and find ourselves enjoying far too many high calorie sugary treats. We are literally addicted to bad food. 

Sadly, our culture has made our enjoyment of food a very dangerous activity for decades resulting in food related disease and obesity that’s off the charts! 

High sugar, deep fried fat and overly processed foods will transform you into a ticking time bomb but our special guest today on Strong By Design is an integrative herbalist, nutrition educator, author and wellness coach. Discover how Jovanka Ciares is leading the charge on health in the land of abundance with her Get Off Sugar program. 

 

“Every choice you made – what you feed your mind, body, and soul – eventually leads to a state of wellness.” - Jovanka Ciares 

 

Time Stamps  

0:52 – Welcome to the ‘Strong by Design’ podcast

03:54 – Get to know today’s special guest, Jovanka Ciares 

05:49 – The truth about sugar: What’s the difference between natural vs. artificial sugar 

09:00 –The true meaning of wellness 

13:41 – Sugar addiction: Jovanka on why is sugar so addictive 

18:18 – How sugar impacts your immune system 

23:00 – Discover the 5 foods that are surprisingly high in sugar 

25:14 – Jovanka reveals simple ways to stop sugar cravings 

33:02 – The dangers of consuming too much sugar 

38:58 – Jovanka on reclaiming your wellness with herbal plants and herbs 

51:49 – What to expect in the ‘Get Off Sugar’ program 

53:24 – Where you can go to connect with Jovanka Ciares 

 

 

Resources: 

 

Connect w/ Jovanka: 

 

Connect w/ CriticalBench:  

]]> Eat doughnuts, French fries, pizza and ice cream on a regular basis and you will look like a walking fast food advertisement. Eat colorful fruits and vegetables, whole fresh foods and high-quality proteins and fats and your body will turn heads at the beach. 

Sounds simple yet most of us struggle with sensible nutrition advice and find ourselves enjoying far too many high calorie sugary treats. We are literally addicted to bad food. 

Sadly, our culture has made our enjoyment of food a very dangerous activity for decades resulting in food related disease and obesity that’s off the charts! 

High sugar, deep fried fat and overly processed foods will transform you into a ticking time bomb but our special guest today on Strong By Design is an integrative herbalist, nutrition educator, author and wellness coach. Discover how Jovanka Ciares is leading the charge on health in the land of abundance with her Get Off Sugar program. 

 

“Every choice you made – what you feed your mind, body, and soul – eventually leads to a state of wellness.” - Jovanka Ciares 

 

Time Stamps  

0:52 – Welcome to the ‘Strong by Design’ podcast

03:54 – Get to know today’s special guest, Jovanka Ciares 

05:49 – The truth about sugar: What’s the difference between natural vs. artificial sugar 

09:00 –The true meaning of wellness 

13:41 – Sugar addiction: Jovanka on why is sugar so addictive 

18:18 – How sugar impacts your immune system 

23:00 – Discover the 5 foods that are surprisingly high in sugar 

25:14 – Jovanka reveals simple ways to stop sugar cravings 

33:02 – The dangers of consuming too much sugar 

38:58 – Jovanka on reclaiming your wellness with herbal plants and herbs 

51:49 – What to expect in the ‘Get Off Sugar’ program 

53:24 – Where you can go to connect with Jovanka Ciares 

 

 

Resources: 

 

Connect w/ Jovanka: 

 

Connect w/ CriticalBench:  

]]> https://www.strongbydesignpodcast.com/wp-content/uploads/2022/08/SBD_Podcast_Episode_Ep_244-featured.png Ep 244 You ARE what you Eat! ft. Jovanka Ciares false no 56:03 No no Ep 86 Five Simple Tips to Stay LEAN During the Holidays w/ Chris & Brian https://www.strongbydesignpodcast.com/podcast/ep-86-five-simple-tips-to-stay-lean-during-the-holidays-w-chris-brian/ Mon, 25 Jul 2022 18:16:58 +0000 https://www.strongbydesignpodcast.com/?post_type=podcast&p=1761 You ARE what you eat, especially around the holiday season!

All of those amazing high calorie foods, tasty desserts and specialty drinks surround us from Halloween through the New Year… how in the world can we remain disciplined??

The trick to maintaining your hard-fought physique is actually MUCH simpler than you make it out to be. Coach Brian and Coach Chris have over 30 years of combined nutrition and diet experience and deliver 5 simple strategies to staying LEAN during the holiday season.

These tips are actually applicable throughout the year but become paramount when year-end events and family gatherings take over your life. Get ready for some super helpful takeaways.

 

"Eat until you're 80% full for your dinner because you know you're gonna be eating again at 8 or 9 at night..." -Chris Wilson

 

Time Stamps

3:26 – How to avoid holiday weight gain

6:41 – Limit junk food items

9:32 – It’s all about percentages

12:26 – Balance and moderation is the key to a healthy life

15:11 – Have a Plan B

18:26 – Eat a high-protein meal before you go to a party

25:47 – Moderate alcohol intake during the holidays

29:56 – 1 alcoholic drink = 1 glass of water rule

32:36 – Why you should avoid pre-mixed drinks

33:56 – How to avoid overeating

36:34 – The importance of eating until you are 80 percent full

42:29 – Exercise and healthy eating go hand-in-hand

46:54 – Why early morning exercise is great

49:26 – Skipping a meal gives your digestive system a break

51:04 – Key takeaways

 

 

Resources:

 

Connect w/ CriticalBench: 

]]> You ARE what you eat, especially around the holiday season!

All of those amazing high calorie foods, tasty desserts and specialty drinks surround us from Halloween through the New Year… how in the world can we remain disciplined??

The trick to maintaining your hard-fought physique is actually MUCH simpler than you make it out to be. Coach Brian and Coach Chris have over 30 years of combined nutrition and diet experience and deliver 5 simple strategies to staying LEAN during the holiday season.

These tips are actually applicable throughout the year but become paramount when year-end events and family gatherings take over your life. Get ready for some super helpful takeaways.

 

"Eat until you're 80% full for your dinner because you know you're gonna be eating again at 8 or 9 at night..." -Chris Wilson

 

Time Stamps

3:26 – How to avoid holiday weight gain

6:41 – Limit junk food items

9:32 – It’s all about percentages

12:26 – Balance and moderation is the key to a healthy life

15:11 – Have a Plan B

18:26 – Eat a high-protein meal before you go to a party

25:47 – Moderate alcohol intake during the holidays

29:56 – 1 alcoholic drink = 1 glass of water rule

32:36 – Why you should avoid pre-mixed drinks

33:56 – How to avoid overeating

36:34 – The importance of eating until you are 80 percent full

42:29 – Exercise and healthy eating go hand-in-hand

46:54 – Why early morning exercise is great

49:26 – Skipping a meal gives your digestive system a break

51:04 – Key takeaways

 

 

Resources:

 

Connect w/ CriticalBench: 

]]> https://www.strongbydesignpodcast.com/wp-content/uploads/2025/06/ocgiflr0ckypsi1v2tlfovk0zqa8-featured-2.jpg Ep 86 Five Simple Tips to Stay LEAN During the Holidays w/ Chris & Brian false no 3579 No no