TEN Talks with Joelle Samantha

The Physiological Ramifications of Weight Regain (Ep. 50) Oct 18, 2023

In last week's episode, Sarah and I primarily discussed the psychological side of the effects of weight regain and in today's episode, I want to cover the potential physiological consequences fo weight regain. We'll chat about metabolic adaptation, energy balance, and give you some practical tips to mitigate weight regain in the future.

Time Stamps:

(0:50) Physiological Ramifications of Weight Regain

(1:25) The Concept of Metabolic Adaptation

(2:32) Jimmy Example

(4:45) Calories In vs Calories Out

(9:10) 1200 Calorie Example

(10:15) The Truth About Reverse Dieting

(12:52) Why We Start to See Weight Regain

(17:10) Leptin and Ghrelin

(25:39) Steps to Avoiding Weight Regain

(25:52) Self-Monitoring

(28:46) High Fiber, High Protein, and Support and Environment

(30:53) Shoot Me a DM and Share!

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The Psychological Ramifications of Weight Regain with Sarah Tierney (Ep. 49) Oct 11, 2023

The topic of weight regain is one that comes up a lot in my DM's and on my question boxes and I wanted to talk about it with a fellow coach that specializes in this topic (and she's a big fan of Level TEN too). Sarah Tierney is the Owner of Hard House Nutrition and Co-Instructor for the Health Mindset Certification. We also talk a good bit about being mom's and tough love as well.

Time Stamps:

(1:17) Psychological Impact of Weight Regain

(5:01) Issues with Prior Cycles of Restriction

(8:32) Gaps in Research vs In Practice

(13:15) The Motivation Aspect of Weight Loss and Tooth Brush Analogy

(18:20) Client Story Example

(24:50) Other Psychological Aspects of Weight Regain

(36:32) Recently Started Therapy and My Filter

(41:45) Tough Love

(46:20) “How Do You Want Your Girls to View You?”

(51:00) Where to Find Sarah

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Demystifying Type 1 Diabetes, Insulin Resistance and Insulin Sensitivity, and Working From the Inside Out with Lauren Bongiorno (Ep. 48) Oct 04, 2023

There's a good amount of confusion around diabetes and the difference between Type 1 and Type 2 and I wanted to bring on a good friend and expert this week to talk about this topic. Lauren Bongiorno is the CEO of Risely Health and the Host of Reclaim Your Rise. We discuss everything Type 1 diabetes to daily struggles we often don't consider, additional planning that is involved, the wave of CGM's, and more!

Time Stamps:

(0:58) Lauren’s Story and Finding Type 1 Diabetes

(2:30) Type 1 vs Type 2 Diabetes

(9:30) Daily Struggles with Type 1

(14:40) Insulin Resistance and Insulin Sensitivity

(27:18) Additional Planning

(30:22) Behavior Before Outcome

(34:48) Working From the Inside Out

(44:15) The Wave of CGM’s

(54:00) Where to Find Lauren and Risely Health

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Follow Lauren on Instagram

Follow Risely Health on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Getting to Know Coach Sarah: Training Modifications After Kids and Building Resiliency (Ep. 47) Sep 27, 2023

So excited to introduce and to get to know more another coach here at Level TEN and today is Coach Sarah Emma! Coach Sarah has a Master's of Science, her CSCS, Precision Nutrition Level 2 certification, and is a recent new mom! We discuss the changes she's made to her training since becoming a mom, what she's learned since getting into health and fitness, building resiliency, and more!

Time Stamps:

(0:08) THE Coach Sarah Emma

(2:12) Coaching Changes Since Having A Child

(8:30) Sloane Story Example

(13:50) Feeling Like We Don’t Have Choice

(17:00) What Launched Sarah Into Coaching

(30:25) Other Chapters of Sarah’s Life Book

(34:00) Healing with Level TEN

(41:15) The Conversations with Yourself

(50:35) Applying Lifting to Giving Life

(51:45) Where to Find Sarah

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Follow Sarah on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

In-Person vs Online Training: Which Path is Right For You? (Ep. 46) Sep 20, 2023

As an owner of an online coaching company who's spent a lot of time training individuals in-person in the past along with most of my team doing the same, I've seen both sides and which I think benefits people the most. In today's episode, I want to clear up some misconceptions around online vs in-person training, the accountability you receive in each, which would be most valuable to you, and more!

Time Stamps:

(0:20) In-Person vs Online Coaching

(2:00) What In-Person Training Looks Like

(5:40) Some n-Person Training Elements to Be Aware Of

(7:20) The Nutritional Guidance Side

(9:25) When In-Person Starts to Add Up

(11:00) Looking At Online Coaching

(18:10) Getting Into Nutrition Check-Ins

(25:30) Additional Certifications

(30:00) Level TEN Benefits

(34:42) Where to Find More Information on Level TEN

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The Honest Truth About Mom Guilt, Mom Support, and Childcare (Ep. 45) Sep 13, 2023

I had a different plan for what I was going to talk about in today's episode but sometimes you just have to get things off your chest and go in a completely different direction. I talk a lot about doing it tired and something on social media I'm getting really tired of is the lack of support for mom's and the guilt laid on from other's around childcare. Do you but guilt shaming other mom's for hiring a babysitter or putting their kids in childcare is ridiculous. Listen in as I explain my honest thoughts on the subject!

Time Stamps:

(0:08) Recording It Tired Today

(1:00) Post Shaming on Day Care

(5:00) Where Everything Started

(12:00) I Know I’m a Damn Good Mom

(19:32) Shoutout to My Assistant Danielle

(22:50) The Pushing Season

(26:15) Something’s In The Air

(30:00) Every Mom Is Doing Their Best

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Getting to Know Coach Courtney: The Root Cause Approach and Going Deeper with Gut Health (Ep. 44) Sep 06, 2023

Coach Courtney is back on the podcast (her first appearance was Episode 11 if you haven't listened to that) and she is back to get to know her more! We recently had Coach Tori on and got a lot of great feedback about getting to know our Level TEN coaches and while we'll talk about some important health and fitness topics, we're also going to learn more about Courtney's journey with her own health and fitness!

Time Stamps:

(1:43) The Beginning of Courtney’s Journey

(9:12) Gallbladder Removal

(12:30) Giant Salad Bowl of Lucky Charms

(14:05) Issues Metabolizing Fat?

(18:00) The Root Cause Approach

(33:30) The Level TEN Difference

(38:00) Remembering Travis Zipper

(41:13) Life Outside of Health and Fitness

(49:08) Advice to Root Cause Healing Chapter

(54:51) Where to Find Courtney

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Follow Courtney on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

More Than Aesthetics: Keys To a Quality Life in Older Age with Susan Niebergall (Ep. 43) Aug 30, 2023

My guest today is living proof that you can thrive in your health and fitness at any age! Susan Niebergall is an online fitness coach and Co-Coach at the Inner Circle with Jordan Syatt. Susan is also 63 years old and absolutely crushing it! We talk about her start in this industry, keys to longevity, the art of simplification, and more!

Time Stamps:

(1:14) Susan is 63

(2:23) Susan’s Start

(12:30) Thinking in Decades

(18:00) The Key to Longevity

(21:30) Nice Man at the Gym

(23:52) More Than Aesthetics

(31:00) The Art of Simplification

(36:06) Top 3 Mistakes Older Adults Make in Attempting to Living a Healthy Life

(40:35) A Doughnut on a Random Tuesday

(49:20) Where to Find Susan

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Follow Susan on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Do It Tired: Why Your Future Self Will Thank You (Ep. 42) Aug 23, 2023

If you follow me on Instagram, you've probably heard me use the phrase, "do it tired". It caught on as a mantra but I wanted to share in this episode what I mean when I say do it tired. I don't mean not listening to your body if you got 4 hours of sleep and doing a heavy gym day anyway. Sometimes rest days are the best option for you that day. However, your future self will thank you if you keep the promises you make to yourself despite feeling tired. Listen in as I explain further and let me know what your thoughts are!

Time Stamps:

(1:20) The Too Tired Thoughts

(2:15) Grit vs Grace Episode

(4:10) The Baby Itch

(6:06) Caveat to Do It Tired

(10:00) Mind Over Matter Mentality

(11:26) It’s Never One Thing

(26:28) Sometimes Rest Days Are Better For You

(27:45) Example From My Life

(32:50) Do It For Future You

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Thriving As A Digital NOMAD, Travel Tips, Finding Joy and Exercise in Recreational Activities, and More with Level TEN Coach Tori! (Ep. 41) Aug 16, 2023

Afraid of traveling because you feel like you won't be able to stay consistent with your health and fitness? Getting sick of the gym and need to change it up? We have just the episode for you!

Coach Tori joins me today on the show to discuss all things travel, health, and finding joy in recreational activities (like pickleball which is blowing up). We also discuss Tori's powerful health and fitness journey growing up and everything she's been through to get to where she is today.

Time Stamps:

(1:08) Tori’s Story and Background

(6:20) Switching Towards the Other Extreme

(12:00) Brant’s Comment on Health and Education

(15:35) Motivational Interviewing

(23:10) Traveling and Health

(23:42) Top 3 Tips for Traveling and Staying on Track with Health

(31:46) Domestic vs International Travel

(36:40) Being Active vs In the Gym

(45:10) Where to Find Tori

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Follow Tori on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Why Muscle Mass Matters for Our Health, Performance, and Longevity (Ep. 40) Aug 09, 2023

We've talked multiple times about how important strength training is but today's episode will explain to you why it's so important! So much research is coming out about the positive impact of having muscle mass. Every major system in the body benefits from having muscle mass including many you wouldn't think of! Listen in as I explain the benefits of having muscle mass, why this absolutely applies to women, and more!

Time Stamps:

(0:08) Why Muscle Mass Matters

(2:02) We Should Be Strength Training No Matter What

(3:05) Muscle Mass and Our Health

(6:45) Looking At Some Research

(11:00) Muscle Stimulation

(12:19) Coach Brad’s Article

(14:45) For My Females

(17:30 What’s the Point?

(25:45) Doing Things For Your Future Self

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Resources:

Caan BJ, Cespedes Feliciano EM, Prado CM, Alexeeff S, Kroenke CH, Bradshaw P, Quesenberry CP, Weltzien EK, Castillo AL, Olobatuyi TA, Chen WY. Association of Muscle and Adiposity Measured by Computed Tomography With Survival in Patients With Nonmetastatic Breast Cancer. JAMA Oncol. 2018 Jun 1;4(6):798-804. doi: 10.1001/jamaoncol.2018.0137. PMID: 29621380; PMCID: PMC6584322.
Akahoshi T, Yasuda M, Momii K, Kubota K, Shono Y, Kaku N, Tokuda K, Nagata T, Yoshizumi T, Shirabe K, Hashizume M, Maehara Y. Sarcopenia is a predictive factor for prolonged intensive care unit stays in high-energy blunt trauma patients. Acute Med Surg. 2016 May 2;3(4):326-331. doi: 10.1002/ams2.195. PMID: 29123807; PMCID: PMC5667315.
García-Hermoso, A., Cavero-Redondo, I., Ramírez-Vélez, R., Ruiz, J. R., Ortega, F. B., Lee, D. C., & Martínez-Vizcaíno, V. (2018). Muscular strength as a predictor of all-cause mortality in an apparently healthy population: a systematic review and meta-analysis of data from approximately 2 million men and women. Archives of physical medicine and rehabilitation, 99(10), 2100-2113.
Boyle, P. A., Buchman, A. S., Wilson, R. S., Leurgans, S. E., & Bennett, D. A. (2009). Association of muscle strength with the risk of Alzheimer disease and the rate of cognitive decline in community-dwelling older persons. Archives of neurology, 66(11), 1339-1344.
Parker, K., Rhee, Y., Tomkinson, G. R., Vincent, B. M., O'Connor, M. L., & McGrath, R. (2021). Handgrip weakness and asymmetry independently predict the development of new activity limitations: results from analyses of longitudinal data from the US health and retirement study. Journal of the American Medical Directors Association, 22(4), 821-826.
den Ouden, M. E., Schuurmans, M. J., Arts, I. E., & van der Schouw, Y. T. (2013). Association between physical performance characteristics and independence in activities of daily living in middle‐aged and elderly men. Geriatrics & gerontology international, 13(2), 274-280.
Carla M. Prado, Sarah A. Purcell, Carolyn Alish, Suzette L. Pereira, Nicolaas E. Deutz, Daren K. Heyland, Bret H. Goodpaster, Kelly A. Tappenden & Steven B. Heymsfield (2018) Implications of low muscle mass across the continuum of care: a narrative review, Annals of Medicine, 50:8, 675-693, DOI: 10.1080/07853890.2018.1511918
Weijs PJ, Looijaard WG, Dekker IM, Stapel SN, Girbes AR, Oudemans-van Straaten HM, Beishuizen A. Low skeletal muscle area is a risk factor for mortality in mechanically ventilated critically ill patients. Crit Care. 2014 Jan 13;18(2):R12. doi: 10.1186/cc13189. PMID: 24410863; PMCID: PMC4028783.

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The Nutrition Starter Guide: 5 Ways to Simplify Your Nutrition (Ep. 39) Aug 03, 2023

Anytime I put up an Instagram poll, nutrition is typically the highest when it comes to struggles or wanting advice. That's why on today's episode, I want to share 5 of my biggest and simplest ways to upgrade your nutrition. These tips have served me along with our clients in Level TEN very well. Enjoy and let me know which one you're going to implement first!

Time Stamps:

(0:25) Is Your Biggest Pain Point Nutrition?

(1:55) #1: Simplify Your Macros/Ingredients

(4:07) #2: Adding vs Subtracting

(11:13) Opinions on Eggs Changing Over the Years

(13:42) #3: Swapping For Smoothies

(15:53) Example

(18:00) #4: Honoring Your Hunger Cues

(20:46) #5: Bookend Your Training Session With Carbs and Protein

(22:38) Recapping

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

My Honest Thoughts About Body Positivity and Body Neutrality (Ep. 38) Jul 26, 2023

As someone who's overcome an eating disorder and has bouts of her own when it comes to body image, understand that my perspective does come from experience and what I have to say, I want it to benefit you. There's a point where I get lost when it comes to the body positivity movement and I share my honest thoughts on that along with the concept of body neutrality and what we can do to have a more neutral perspective of our bodies that do so much for us.

Time Stamps:

(0:18) The Body Positivity Conversation

(2:00) How Do You Feel About Your Body?

(3:13) Ways To Improve Body Image Thoughts

(4:41) My ED Issues and Speaking From My Experience

(7:15) My Honest Thoughts on Body Positivity

(11:10) Body Neutrality

(16:08) Transitioning to Neutral

(20:40) Going to the Gym Solely Focused on Your Body

(22:10) When Negative Emotions Come Up

(22:40) Personal Example

(28:44) Hanging Onto Clothes

(32:05) Shoutout to Kayla

(42:40) Curating Your IG Feed

(44:25) Let Me Know Your Thoughts!

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Injury Prevention, RICE vs PEACE and LOVE After an Injury, Encouraging Youth to Enjoy Fitness, and More with Level TEN Lead Programmer Tom Wymer (Ep. 37) Jul 20, 2023

Remember the old adage of rest, ice, compression, and elevation when it came to addressing an injury? Did you know that's not longer the smart practice and there's a better way?

On today's episode, I have athletic trainer and lead programmer Tom Wymer on the podcast to discuss some key topics around training injury prevention, and injury management. We discuss the new way of approaching an injury, how he goes about encouraging his kids to enjoy fitness, why you may be doing too much in the gym, and more!

Time Stamps:

(1:30) How We Met

(5:30) Difference Between Athletic Trainer and Personal Trainer

(9:05) Programming to Strengthen an Injury

(12:15) PEACE and LOVE

(17:10) Youth and Training

(23:28) Are Most Injuries Preventable?

(33:05) Understanding Junk Volume

(37:28) Key Takeaways From Working with Lifestyle Clients

(49:08) Ways to Encourage Kids to Enjoy Fitness

(52:14) Secret Special Recipe for Superior Sleep

(55:20) Where To Find Tom

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Follow Tom on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Prenatal and Postnatal Mental Health, Postpartum Anxiety and Depression, Sleep Deprivation Consequences, and More with Dr. Nicole Kumi, PhD, PMH-C (Ep. 36) Jul 13, 2023

We are back after a brief hiatus on the show (something had to give) but we are back and I couldn't think of a better topic to come back with that this one! Pre and postnatal mental health services are one of the most overlooked and underutilized form of care for women and it is time that starts to change. I have with me Dr. Nicole Kumi as we dive into a conversational episode around postpartum depression, sleep deprivation issues, daycare drop-off tips, and so much more!

Time Stamps:

(0:52) Nicole’s Specialization in Pre and Postnatal Mental Health Services

(3:30) Nicole’s Story

(7:55) 1 in 4 Women Experience Postpartum Depression

(10:35) Postpartum Depression/Anxiety Symptoms

(21:00) A Complete Life Change

(23:14) The Impact of Sleep Deprivation

(32:45) Communicating Honestly

(42:55) Advice for Daycare Dropoff

(45:06) Mom’s on Social Media

(53:30) Why I Didn’t Share Reese’s Progress

(1:00:25) Top 3 Preparation Tips

(1:04:03) Where to Find Nicole

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Visit Nichole's Website: thewholemom.com

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Couples Q&A Episode with My Husband Brant Cavagnaro (Ep. 35) May 25, 2023

I have the most special of guests joining me, (right next to me sharing a mic actually) my husband Brant! We've been through hell the past week that we'll discuss in this episode but we received a few great questions from you guys on my Instagram that we can't wait to answer and discuss!

Time Stamps:

(0:10) The Most Special Guest Ever

(2:38) Surviving Hand, Foot, and Mouth Disease

(7:45) Relationship with Someone Struggling with ED

(14:23) Birth From Brant’s Perspective

(22:52) Relationship Changes After Children

(28:15) Communication and Resentment

(28:50) Handling Bank Accounts in a Relationship

(32:50) Eating the Same Meals or Different Meals?

(35:32) Nervous for Doctor’s Appointments?

(38:22) Roasting Each Other

(39:24) Better Skin Care Routine

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Follow Brant on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Is Sugar Just As Addictive As Cocaine? (Ep. 34) May 17, 2023

One of the most annoying phrases/analogies in our industry in my opinion is comparing sugar to cocaine when it comes to true addiction. As a former high school health teacher who talk to her students about sex, drugs, and rock and roll, I can tell you there's a stark difference between a cocaine addiction and a sugar "addiction". I'll explain what I mean from a neurological perspective and my thoughts on sugar.

Time Stamps:

(0:15) One of the Most Annoying Phrases in Our Industry

(2:40) Sugar vs Cocaine

(7:50) Increasing Our Dopamine Levels

(11:30) My Issue with Keto

(14:50) Random Side Story

(17:30) Bottom Line on Sugar

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Birth Story: Toilet Baby Edition (Ep. 33) May 10, 2023

After an unintended bye week last week, I had to come back with a bang and hopefully this lives up to the many requests! Baby Reese Taylor made her way earth-side right on her due date after an amazing home birth experience. I can't wait to share everything with you!

Time Stamps:

(0:37) Back From the Bye Week with The Birth Story

(1:00) Advise Listening to Sloane’s Birth Story First

(1:55) It All Started on April 28th

(7:30) Massage and Contractions Increasing

(11:42) Putting Pressure on Myself

(18:14) Going Radio Silent

(22:48) The 3 Stages of The Miles Circuit

(34:48) "I Am Labor" and Affirmations

(42:00) When My Water Broke

(45:26) On The Toilet

(51:12) Using a Towel

(53:00) 1:02 AM

(57:25) What To Do with the Placenta

(1:04:10) Huge Thanks to My Care Team

(1:09:00) Happy to Answer Any Questions!

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Settling The "Food Before Coffee" Debate (Ep. 32) Apr 26, 2023

A question I get a lot and something I see on social media constantly is the advice/debate on whether or not to consume food before having that first cup of coffee in the morning. I love podcasting because I can share the nuance with this particular issue and I'm not confined to cramming it on an infographic or a 60 story. I want to explain the role of cortisol in the morning, the problems with cortisol and chronic stress, my own personal preference, and more!

Time Stamps:

(0:10) Cortisol and Food Before Coffee Debacle

(1:30) Cortisol Spikes Before Eating?

(2:20) Let’s Talk Cortisol

(6:00) The Problems with Cortisol and Chronic Stress

(11:26) Prime Example

(13:05) Nuance and Context Matters

(17:50) Discussing a Few Scenarios

(21:22) Insulin Resistance Example

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The Electrolyte Edge: Improving Performance with LMNT Co-Founder Robb Wolf (Ep. 31) Apr 19, 2023

If you watch my stories from time to time, you know my love for LMNT and I'm so excited to have the Co-Founder Robb Wolf on the podcast today! Robb is also a former research biochemist, 2 time NYT/WSJ Best Selling Author, BJJ brown belt, and Co-Host of the Health Rebellion Radio Podcast.

Robb and I discuss his former life as a biochemist and how that has helped him today, the origins of LMNT that you might not expect, dispelling misconceptions around salt and electrolytes, and more!

Time Stamps:

(0:10) My Guest Robb

(0:30) Pronouncing LMNT and Noobs

(2:18) Former Life as a Biochemist

(10:45) Creating a Free Guide

(11:47) Becoming the Electrolyte Mogul

(17:53) Why Water Isn’t Enough

(25:40) Being Introduced to LMNT

(33:00) Salt and Bloating?

(38:12) LMNT and Sugar?

(43:02) Why is Grapefruit a Limited Edition?

(49:34) Where to Find Robb

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Follow Robb on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Q&A: Night Shift Work Sleep & Nutrition Guidance, Ideal Exercise Sets, and Travel Training & Nutrition Tips (Ep. 30) Apr 13, 2023

I received some really great questions for you all yesterday in my question box and wanted to answer a few of them on the podcast today! We'll be covering night shift work tips and tricks for sleep and nutrition, how many sets is optimal for training, travel tips when it comes to training and nutrition, and more!

Time Stamps:

(0:05) Q&A Style Episode

(1:47) Overview of Questions I’ll Be Covering

(2:52) Night Shift Work

(5:20) Sleep Cues and Routines

(13:51) How Many Exercise Sets Are Needed?

(16:06) Why Research Loves 4 Sets and Why It’s Problematic

(25:43) Travel Tips

(31:40) Travel and Nutrition

(38:44) Please Share and Review

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The Pelvic Messenger: Optimizing Pelvic Floor Health with Patricia Ladis, PT (Ep. 29) Apr 05, 2023

I'm so excited for today's guest and I've wanted to cover this specific topic for awhile! Patricia Ladis is a dear friend and pelvic floor physical therapist out of NYC. Those who have been following me for awhile, when I was pregnant with Sloane, I was seeing Patricia regularly for many reasons but primary to activate my core and using my pelvic floor in the right way. Today, we discuss pelvic floor health for every stage of a woman's pregnancy stage, prerequisites to great pelvic floor health, and more!

Time Stamps:

(0:11) My Guest Today Patricia

(5:18) Diaphragm, Breath Work, and Prerequisites to Pelvic Floor

(13:30) Balance of the Pelvic Floor

(16:00) Practically Explaining the Process

(27:00) Key Considerations at Pre-Pregnancy

(33:40) Pregnancy Considerations

(37:09) Postpartum Considerations

(53:32) Where to Find Patricia

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Follow Patricia on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Debunking the 10,000 Steps Myth: Do They Really Matter for Your Health? (Ep. 28) Mar 29, 2023

You've probably heard the "spoken" golden rule of 10,000 steps a day but how true is it and does the research back it up? More importantly, what is right for YOU? In today's episode , I want to dive into the importance of walking for our health, whether we should be shooting for 10,000 a steps a day, steps for fat loss specifically, and more!

Time Stamps:

(0:10) The Science of Hitting a Step Goal

(1:45) Do 10,000 Steps Really Matter?

(4:00) Why Walk More?

(8:05) The 10,000 Step “Rule”

(10:25) Looking At the Research

(22:22) Steps for Fat Loss

(26:18) What I Want You to Focus On

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Featured Replay: Showing Up for Yourself and Putting Your Health First on the Hey Close Friends Podcast with Stephanie Cowan (Ep. 27) Mar 22, 2023

One of my dear and close friends (no pun intended) Stephanie Cowan recently launched a podcast and I was honored to be one of her first guests! We had such an amazing wide ranging conversation that I wanted to share it on my platform as well. We discuss everything from our stories, putting your health first, my first photoshoot with Stephanie, and so much more!

Time Stamps:

(1:15) How We Met

(3:05) Nailing the Essentials

(6:10) Mental Health Education and Services

(8:28) Joelle’s Mental Health Journey

(13:40) Gym is Not Therapy, Therapy is Therapy

(19:10) Defining Stress

(22:30) Joelle’s PCOS Journey and Gaining Back Her Fertility

(30:50) Our First Photoshoot Together

(37:08) Baby Sloane

(43:30) Stephanie's Binge Eating Disorder

(49:00) Adding Over Subtracting

(52:15) Recommendations For Showing Up For Yourself Physically

(55:35) Meet Yourself Where You’re At

(58:45) Comparing Yourself to Your Past Self

(1:00:48) This Week’s Homework

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Follow Stephanie on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Answering Your Midwife Questions with Kassie Reil (Ep. 26) Mar 15, 2023

I have been keeping a rather large secret/ have a very big announcement for you if you haven't been on Instagram the past few days. Hint: this is a very timely conversation! I am joined by my great friend Kassie Reil who is a certified nurse midwife out of Scottsdale, Arizona. We discuss the role of a midwife, why you would choose a midwife over an OBGYN, home births vs hospital births, and more!

Time Stamps:

(1:06) Can Finally Tell You I’m 8 Months Pregnant!

(3:48) What is a Midwife?

(6:14) Why Look for a Midwife Over an OBGYN?

(14:45) Being More Present During Delivery

(19:56) Questions to Ask to Find the Right Midwife

(29:18) Home Birth vs Hospital Birth

(42:00) Defining a Doula

(53:20) Ultrasounds

(1:02:38) Final Notes

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Follow Kassie on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The Great Debate: CICO vs Hormones (Ep. 25) Mar 08, 2023

You've probably heard the phrase "eat less, move more" at noisome when it comes to weight loss but how true is it? How do hormones and metabolism affect calories in, calories out? The honest answer: both matter. Nuance matters especially when it comes to the topic of energy balance and hormones so I want to take you through my thoughts on the great debate and the nuance and factors that exist with this topic.

Time Stamps:

(0:18) Congested Mess Thanks to Sloane

(1:26) Calories vs Hormones

(4:00) Neither Camp is Entirely Right or Wrong

(6:55) Breaking Down Energy Balance

(10:21) Factors That Influence Energy Out

(15:45) Why Calorie Calculators Aren’t Reliable

(19:45) Break a Leg

(22:55) Energy Absorbed

(29:27) Suddenly Gaining Weight Out of Nowhere

(40:11) Lifestyle Changes

(42:13) Increasing NEAT

(43:53) Improve Food Quality

(49:15) You Are Not Broken

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

My Honest Thoughts on Weight Loss Drugs (Ep. 24) Mar 01, 2023

As I was creating a swipe/carousel post for Instagram on this topic, there was way too much I wanted to try and include and wanted to do a deep dive on this potential controversial topic on weight loss drugs. We've seen the rise in popularity of these drugs and injections and I am concerned with how it is being prescribed especially to our younger population. I'll share some statistics, studies, my thoughts, and more on this topic and please let me know what you think!

Time Stamps:

(0:28) Inspired By an Instagram Post I Worked On Today

(2:27) Weight Loss Drugs/Injections

(4:00) Caveats/My Concerns

(6:23) Mechanisms of These Weight Loss Drugs

(8:14) Common Side Effects

(13:50) Problems with Overprescribing

(22:13) Opening Up the Conversation

(23:50) No Exit Plan

(27:47) Side Effect of Muscle Loss

(45:00) Muscle Loss and Cardiovascular Events

(49:20) My Stance is One of Concern

(52:14) Please Send Me a DM

(54:00) Please Share and Rate!

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Studies Mentioned in This Episode:

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

PMS Symptoms, Relief Strategies, and Paid Menstrual Leave? (Ep. 23) Feb 22, 2023

A potentially controversial topic but one I think we can see both sides of the issue. I was originally just going to discuss PMS symptoms and ways to relieve symptoms but I came across an article that was related so I wanted to include it as well. Thoughts on paid menstrual leave? Spain recently adopted a 3 day a month menstrual leave policy all the way to 5 days if the symptoms are severe. You'll hear my take on this plus everything PMS relief!

Time Stamps:

(0:12) Potentially Controversial Topic

(1:20) Paid Menstrual Leave in Other Countries

(4:47) Taking Advantage of the Policy?

(9:56) Severe PMS Symptoms Are Not Normal

(10:23) PMS and Supplement Relief

(17:00) Turmeric and Black Pepper

(17:35) Omega 3’s

(21:10) Stress Management

(23:50) Fiber Intake

(27:06) Please Share, Rate, and Review

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Collaboration over Competition and The Future of Online Mentorship with Alessandra and Josh Scutnik (Ep. 22) Feb 15, 2023

I've been so excited for this interview with Alessandra and Josh Scutnik, AKA my business partners with our software company Fit Coach Pro. How we met is a very interesting story you won't want to miss and we wanted to talk about going against the grain and not viewing each other's companies as "competition", the genesis of Fit Coach Pro, and something we're really excited to share that only my podcast listeners will hear first!

Time Stamps:

(0:50) Alessandra and Josh

(4:05) How We Work Together While Being “Competitors”

(10:30) The Genesis of Fit Coach Pro

(14:37) We Want the Best Coaches Using This

(19:00) The Importance of Quality Mentorship

(31:21) Final Words

(31:49) Where to Find Alessandra and Josh

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Follow Alessandra on Instagram

Follow Josh on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Fueling the Future: A Mom's Guide to Teaching Her Daughter the Truth About Nutrition (Ep. 21) Feb 08, 2023

As many of my podcast episodes are, this one was prompted by a Q&A I did recently around the topic of what I want my daughter to know about nutrition. While this is a loaded question, I want to give my honest thoughts about how I will be communicating exercise, food, sleep, and other health topics to her. My hope is her generation can live in a world that, frankly, is different from the one we are living in now while I do think we are starting to make some strides in the right direction.

Time Stamps:

(0:28) The Things I Want My Daughter to Know About Nutrition

(2:56) Modeling Desired Behavior

(9:00) The Morality of Food

(11:25) All Foods Do Something For Us

(19:39) Additive vs Restrictive

(21:02) Exercise is not Punishment and Eating is Not a Reward

(26:35) The Clean Plate Club and “Finishing Your Vegetables”

(29:47) Sorry Mom and Dad

(30:35) Recapping

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The Top Habits of Our Most Successful Level TEN Clients (Ep. 20) Feb 01, 2023

I was recently going over some of the testimonials from our Level TEN clients and, along with being incredibly proud of my entire team, I noticed some patterns and trends among our most successful clients. This got me to thinking that these habits would be valuable to share for everyone that is looking to make a positive change in their health and fitness. I want to share the top 10 habits we saw across the board that helped our client's have a successful transformation in their body, mind, and soul.

Time Stamps:

(0:15) Top Habits of Our Most Successful Clients

(7:24) #1: Planning Ahead

(10:29) Scheduling Out Your Workouts

(14:08) #2: Throwing in The Towel After a Rough Week

(17:11) #3: Auditing Your Environment

(22:32) Thanking Your Future Self

(23:01) #4: Communication

(29:30) #5: Progress Isn’t Linear

(31:37) #6: Not Rushing the Process

(33:42) Toilet Paper Analogy

(35:27) #7: Forfeiting Old Beliefs

(37:18) #8: Not Having an End Date

(40:47) #9: Adhering to Undesirable Phases

(43:53) #10: Consistency Over Perfection

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The 10 Things I've Changed My Mind On In The Health and Fitness Space (Ep. 19) Jan 25, 2023

I've been in the health and fitness space for a good while now and there are things that younger Joelle used to swear by that, with further education and life experience, I no longer believe or isn't what I thought it is now. I have 10 specific aspects of health and fitness that I've changed my mindset on and hopefully can help you if you've been on the fence with any of these topics!

Time Stamps:

(2:46) #1: My Thoughts on Supplements

(4:40) Criteria on How I Judge Supplements Now

(8:12) #2: Cardio

(10:14) #3: Intermittent Fasting

(18:18) #4: Overtraining vs Under Recovering

(23:50) #5: “We All Have the Same 24 Hours in a Day”

(28:16) #6: The “Anabolic” Window

(38:08) #7: Metabolic Damage

(44:50) #8: Meal Timing

(46:10) #9: Food Sensitivity Testing

(52:10) Food Journaling and Elimination Diets

(54:08) #10: Salt and Sodium

(1:01:50) Please Share, Rate, and Review

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Exercise, Nutrition, and Immune Health: How They Intersect to Improve Your Health with Dr. Brad Kendall (Ep. 18) Jan 18, 2023

Are you tired of feeling run down and constantly getting sick? Want to learn the secret to boosting your immunity and improving your overall health? Look no further! On our latest episode of The Talks, I'm joined by Level TEN coach Dr. Brad Kendall as dive into the fascinating intersection of exercise, nutrition, and immune health. Dr. Brad will share cutting-edge research and practical tips on how you can take control of your health and start feeling your best. We discuss whether cardio or strength training is better for immune health, the importance of hydration, lifestyle considerations, and more!

Time Stamps:

(0:30) Flu and Sick Season

(1:13) Brad’s Story

(3:30) Explaining the Immune System

(8:40) Cardio vs Strength Training and the Immune System

(23:35) Hydration and the Immune System

(28:24) Nutrition and Immunity

(35:10) Lifestyle Considerations

(37:12) Random Fun Fact

(39:00) Where to Find Brad

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Follow Brad on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Menstruation 101, Cycle Syncing, Individuality of Menstrual Cycles, and More with Dr. Alyssa Olenick (Ep. 17) Jan 11, 2023

Are you tired of feeling in the dark about your menstrual cycle? Are you curious about the concept of cycle syncing? Do you want to know more about the individuality of menstrual cycles? Look no further!

Dr. Alyssa Olenick joins me today to discuss all things menstrual cycle, ovulation, and women's health. We also discuss the hot button topic of creatine which gets so many questions from both of us!

Time Stamps:

(0:47) Who is Dr. Alyssa?

(3:30) Menstrual Cycle Review

(5:08) Cycle Syncing with Training

(21:30) The Individuality of the Menstrual Cycle

(23:00) Testing for Ovulation

(34:02) Alyssa’s Beef with the Haters

(43:30) The Importance of Proper Nutrition

(1:06:38) All Things Creatine

(1:10:35) Parting Words/Mic Drop

(1:10:52) Where to Find Dr. Alyssa

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Follow Alyssa on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Pregnancy & Exercise: Benefits, Modifications, and Weight Gain (Ep. 16) Jan 04, 2023

You all voted on Instagram and today's episode topic was the winner! A question I receive a ton and have personal experience on is exercising during pregnancy. The old notion used to be that you shouldn't train during pregnancy but we know a lot more now about the benefits of exercise particularly during pregnancy. I'll cover my experience and exercise selection during my pregnancy with Sloane, the importance of auto regulation, what to expect with weight gain, and more!

Time Stamps:

(0:20) Thanks To All That Contributed to My Instagram Poll!

(1:39) Exercise and Pregnancy

(6:15) What My OBGYN Told Me About Nutrition

(9:45) No Exercising While Pregnant?

(13:00) Update to US Department of Health and Human Services to Exercise

(24:28) My Training and Exercise Selection with Sloane

(29:38) Auto Regulation During Pregnancy

(30:00) Pregnancy and Weight Gain

(37:12) Raging Internally

(42:24) Breaking Down Weight Gain During Pregnancy

(51:10) Problems with BMI

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Growth vs Fixed Mindset, Setting SMARTER Goals, Preventing Self-Sabotage, and More with Dr. Kasey Jo Orvidas (Ep. 15) Dec 28, 2022

I get to call my guest today a close friend and someone I believe is an authority in our space when it comes to mindset, behavior change, and growth vs fixed mindset along with everything else you'll learn today!

Dr. Kasey Jo Orvidas is the CEO of KJO Coaching, a fitness company that has helped women build stronger bodies and better lives and the Creator of HMCC (Health Mindset Coaching Certification) teaching health and fitness professionals evidence-based mindset and behavior change education.

We dive into a lot of the hot topics when it comes to mindset and behavior change including growth vs fixed mindset, behavior change, and SMART goals and you'll hopefully learn some new concepts as well!

Time Stamps:

(0:30) Who is Dr. Kasey Jo?

(8:30) Step 1 to Behavior Change

(12:30) Growth vs Fixed Mindset

(16:40) Fostering a Growth Mindset

(24:40) Personality Tests and The Enneagram

(28:00) New Year’s Resolution Posts

(30:12) The Concept of Fresh Starts

(33:00) Setting Goals and SMART Goals

(49:00) Mental Contracting

(50:25) Preventing Self-Sabotage

(1:02:45) Who Do You Want to Be?

(1:05:25) Where to Find Kasey

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Follow Kasey on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Top Gym and Training Struggles Part 2 (Ep. 14) Dec 21, 2022

Part 2 of the top gym and training struggles I see with clients and my own past experience! I went pretty hard in the paint with the first two struggles in Part 1 so I wanted to wrap up and cover some other important struggles such as rep ranges, weight selection, what to do when the gym is crazy busy, and more!

Time Stamps:

(0:12) Part 2 of Training Struggles

(2:52) Overtraining vs Under-Recovering

(6:40) Do You Feel Like You’re Recovering Well?

(8:01) Sally Example

(10:03) Weight Selection

(18:03) Rep Ranges

(22:28) Going to the Gym At a Busy Time

(24:00) Exercise Substitutions

(25:51) Dumbbell Bicep Curl Substitution Example

(31:00) Stepping Into The CEO Role

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Top Gym and Training Struggles Part 1 (Ep. 13) Dec 14, 2022

I recently asked on Instagram for you to share some of your top gym and training struggles because, as we head into a new year very soon, I want you to be equipped with the knowledge to make it your best year ever. In doing so, I compiled a list of the top reasons and wanted to share them on the podcast! I only got to the second one and 40 minutes later so decided to make this a 2 part episode so please let me know if you enjoyed this style of episode!

Time Stamps:

(0:10) Gym and Training Struggles

(2:50) Big Topics I’ll Cover

(5:32) Starting Back Up at the Gym

(6:51) Starting Smaller

(11:20) Don’t Compare Yourself to a Past Version

(16:10) Lower RPE/RIR

(19:08) My Current Home Setup

(22:45) Pre and Post Workout Nutrition

(25:25) Regarding Muscle Loss

(36:30) Being Patient

(40:10) Let Me Know If You Enjoyed Part 1!

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

All Things PCOS! (Ep. 12) Dec 07, 2022

It's finally time I talk about this highly requested topic and share my personal experience with PCOS. This was one undoubtably one of the toughest journey's in my life and I'm so grateful to the individuals that helped me during that time which I share in this episode. I first want to explain everything about PCOS that I believe you'll find important before diving into my story.

Time Stamps:

(0:28) The Topic of PCOS

(1:32) 101 Breakdown of PCOS

(5:03) Multiple Types of PCOS

(9:53) Most Common Signs of PCOS

(12:16) Products of Hormonal Imbalances

(18:16) How PCOS is Diagnosed

(19:48) Estrogeen Dominance

(22:16) Common Medical Solutions

(33:15) Shoutout to Sam Miller

(36:30) Examples of Stressors

(40:26) Shoutout to Taylor Sappington

(45:51) Blood Sugar and Eating in Regular Cycles/Windows

(48:54) Getting More Sleep

(50:48) Daily Walks

(51:13) Stress Management Techniques

(54:37) Caffeine and Alcohol

(54:55) Gluten or Dairy Removal

(58:02) Addressing Digestive Issues

(1:00:34) My Thoughts on Supplementation

(1:02:45) Getting My Period Back

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Gut Health Essentials with Level TEN Integrative Nutrition Coach Courtney Thomas (Ep. 11) Nov 30, 2022

The term "gut health" has dramatically increased in popularity in the health and fitness space as we learn more and more about the role of the gut microbiome and how it affects so many aspects of our health. I wanted to have on coach Courtney to discuss some popular topics within gut health including defining what gut health really is, the basics for good gut health, eating windows and meal timing, and more!

Time Stamps:

(0:20) Coach Courtney

(1:50) “Gut Health”

(2:46) What is Gut Health?

(6:18) The Microbiome

(8:38) Chicken or the Egg?

(15:46) Where to Start with Gut Health

(17:25) Starting with The Basics

(23:15) Whole Foods

(29:47) Eating Windows for Gut Health

(35:38) Questions to Ask Yourself about Your Gut Health

(36:46) Alcohol and Gut Health

(44:08) Mitigating Stress

(51:16) Where to Find Courtney

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Follow Courtney on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Introduction To Biofeedback (Ep. 10) Nov 23, 2022

You may not be seeing the progress you want with your body because of this concept I want to introduce you to today (if you aren't already familiar with it). This concept is called biofeedback and it is a checklist more or less for the big rocks in our day to day lives that will assess whether or not we are on the path to making progress or what we need to address specifically. I'll explain the pillars of biofeedback, give you some real client examples, and why getting to the root cause will get you unstuck.

Time Stamps:

(0:08) Apologies for the Bye Week Last Week

(2:02) The Concept of Biofeedback

(6:45) Client Example

(8:40) Digging Into Sleep

(10:52) Digestion

(13:17) Engaging in Self Care

(17:28) Recovery

(19:15) Missing Periods and Mestrual Health

(24:20) Getting to the Root Cause

(29:06) Let Us Know What You Want to Hear!

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

My Honest Thoughts on Wearable Fitness Trackers, HRV, "Calories Burned", and More (Ep. 9) Nov 09, 2022

I am asked multiple times a week on my thoughts and opinions on wearable fitness trackers such as the Apple Watch and Oura Ring and I wanted to share it all in this episode. I want to give you my honest thoughts and experiences, some con's to wearable fitness trackers, why you should listen to your body's signals over the scores and stats, explain HRV, and more!

Time Stamps:

(0:36) Wearable Tech

(2:20) Sharing My Honest Thoughts

(3:28) When I Got My Oura Ring

(4:27) Recent Published Study

(7:00) Trackers Can Become Obsessive

(14:27) Con’s of Fitness Trackers

(18:23) Being Pregnant With Sloane

(20:05) Oura Score Overview

(23:43) HRV

(27:40) Note to My Type A’s

(30:30) Improving Your HRV

(31:45) Improvement Tips

(35:08) Final Takeaways

(38:28) Open to Podcast Requests!

(38:49) Please Leave a Rating and Review

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Grit vs Grace with My Dad Scott Hecht LCSW (Ep. 8) Nov 03, 2022

I have the absolute pleasure to have my dad on the show today and if you're asking, "Why does this girl have her dad on the podcast?" he actually works for me! My dad is a licensed Clinical Social Worker, Psychotherapist, and has been practicing for over 30 years. We talk about his background, understanding when to use grace vs grit, and a revelation about depression and anger that might just blow your mind.

Time Stamps:

(0:19) Why Does This Girl Have Her Dad On The Podcast?

(1:45) Joelle’s Dad’s Background

(8:42) Psychological Effects of the Pandemic

(14:08) Leaning Into Discomfort

(31:30) Why Aren’t My Normal Coping Mechanisms Working?

(34:40) “Depression is Anger Turned Inward”

(38:00) Grit vs Grace

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Follow Scott on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Navigating CEO/Mom Life on the Fitness Business Podcast (Ep. 7) Oct 26, 2022

If you've been following me on Instagram over the past few days, you'll know I finally caught the plague while in Florida. Sloane and I are doing better as of today but I was unable to record an original episode but thought this was the perfect time to share a great interview I did with Erin Dimond, co-host of the Fitness Business Podcast. We discuss all things CEO/Mom life and how to navigate this new chapter in our lives. Topics include:

- Your Mom BFF’s

- Shifting Towards More Moms

- Hormone and Gut Issues

- Birth Courses

- The Art of Delegation

- It Takes a Village

- Stepping Forward and Stepping Back

- Journey of Breastfeeding

- Communicate to Your Spouse

- Where to Find Joelle

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Dieting Phases, Knowing The Right Time to Diet, & The 5 Rules of Dieting (Ep. 6) Oct 19, 2022

It's time to talk about all things fat loss, weight loss, and dieting and when to know if you're physically, mentally, and emotionally ready for it. Many clients have come to us at Level TEN Coaching wanting to diet but we first had to work on a few things either hormonally or psychologically to get them to a place where they could diet successfully. I want to share my prerequisites for a dieting phase and my 5 rules for dieting!

Time Stamps:

(0:18) Dieting Phases

(2:15) Not All Content is For Everyone

(3:48) Desire to Lose Body Fat

(5:00) Managing Stress?

(6:18) Regular Mensural Cycle

(8:15) Other Key Considerations

(9:55) Is Your Why Coming From The Right Place?

(11:20) Sustainable Approach

(14:22) Transitional Phases in Life

(18:20) Rules of Dieting

(19:25) Rule #1: Knowing Your Calorie Starting Point

(29:15) Rule #2: Lose Fat on Highest Amount of Calories Possible

(31:48) Rule #3: Don’t Lower Calories If Your Body is Responding

(33:22) Rule #4: CONSISTENCY!

(35:02) Rule #5: Stop Removing Your Favorite Foods

(38:45) Recapping

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Top 10 Beginner Fitness Mistakes (Ep. 5) Oct 12, 2022

I have been personally guilty of all of these 10 things at some point in my fitness journey and I don't want you to make them too if you can avoid it! I want to break down some common beginner fitness mistakes I've seen in myself and with our Level TEN clients such as having to have a branded diet, neglecting rest and recovery, conflicting goals, prioritizing cardio over strength training, and more!

Time Stamps:

(0:20) Thank You for the Feedback From My Birth Story

(1:50) Beginner Fitness Mistakes

(3:28) #1: Completely Cutting Out Food Groups

(7:09) #2: Junk Volume

(10:38) #3: Doing Too Much Too Soon

(13:08) #4: Your Diet Has to Have a Name

(17:25) #5: Neglecting Rest and Recovery

(23:48) #6: Only Relying on the Scale

(29:18) #7: Not Tracking Your Workouts

(35:13) #8: Conflicting Goals

(39:30) #9: Intentional Time Out of a Deficit

(42:08) #10: Prioritizing Cardio Over Strength Training

(47:18) Recapping

(49:24) Power Hours

(50:28) Please Share, Rate, and Review

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

My Birth Story! (Ep. 4) Oct 05, 2022

A highly requested episode and topic and I honestly procrastinated a bit on this episode because I wasn't sure how much I wanted to share. Strap in though because I decided to share a lot! I didn't want to hold back and not share the truth so from 39 weeks pregnant till today, I'm going to share the ups, downs, and specifics of my birth experience!

Time Stamps:

(0:12) Highly Requested Birth Story Episode

(3:06) Setting the Scene

(3:59) 39 Weeks

(9:41) More Intense Contractions

(11:30) When Brandt’s Second Beer Didn’t Happen

(15:25) “This Is So Easy” Phase

(20:30) Lying about Triage

(26:52) Setting the Mood at 1am with Contractions Coming Back

(29:00) Counter Pressure Exercises for Contractions

(34:50) Ripping Off the Monitor

(36:32) Backtracking and Where’s the Midwife?

(39:20) Super Manipulative Moment

(50:15) There’s No Dial on My Vagina

(56:55) Post Birth

(1:09:25) Sloane is One Now!

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The Implications of Long Term Dieting and Under-Recovery (Ep. 3) Sep 28, 2022

I had a completely different topic I planned on talking about in today's episode but after seeing countless Q&A questions and reflecting on my own experience with today's topic, this felt too important not to talk about today. I see many women specifically come into the Level TEN coaching community that have chronically dieted for years (much like I did) and think the issue is overtraining. The REAL issue we're facing is under-recovery and I have a great model and examples to explain this concept and a lot more!

Time Stamps:

(0:40) Implications of Long Term Dieting

(3:06) Under-Recovery vs Overtraining

(4:40) My Past Issues with Missed Periods

(5:45) Betty the Client Example

(7:24) Signs of Poor Recovery

(8:45) RED-S and Female Athlete Triad

(16:54) Quick Side Story

(25:10) RED-S and Menstral Cycle Issues

(28:20) Primal Instincts Kicking In

(33:07) Telling the Body It’s Safe

(34:25) More Rest and Recovery

(36:40) My Woo Woo Side is Coming Out

(40:47) Everyone Is Different

(44:00) Leave You With This Message

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Check Out the RED-S Graph Mentioned in the Episode -

https://bjsm.bmj.com/content/bjsports/49/7/421.full.pdf

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

The Truth about Reverse Dieting with Level TEN Head Assistant Coach John Noel (Ep. 2) Sep 21, 2022

The concept of reverse dieting has skyrocketed the past few years but is the hype real based on science? Is it right for everyone and is it right for you? I'm joined today by Level TEN's head assistant coach John Noel to settle this topic. We discuss how we've used reverse dieting to help our clients with metabolic adaptation, discuss the importance of understanding total daily energy expenditure, the stigma around being at maintenance, and much more!

Time Stamps:

(0:09) Joined By Level TEN’s Head Assistant Coach

(2:24) New Article on Reverse Dieting

(3:27) Explaining Total Daily Energy Expenditure

(6:06) Metabolic Adaptation

(8:09) Coach John’s Opinion on Reverse Dieting

(14:00) Explaining Weight Gain to Clients

(23:35) Success in Reverse Diets and Other Considerations

(26:00) Psychological Implications of Coming Out of a Deficit

(33:06) How to Know When You’re Ready for Weight Regain

(35:51) The Stigma Around Maintenance

(44:10) Coach John’s Advice Regarding This Article

(49:18) Where to Find John

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Follow John on Instagram

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

Welcome to TEN Talks with Joelle Samantha! (Ep. 1) Sep 14, 2022

Welcome to TEN Talks! Our very first episode today covers some basics and background information on who I (Joelle) am and where I started. While much of today's episode covers different phases of my own personal health & fitness journey, you can expect the following episodes to contain deeper dives on a variety of health and fitness related topics, as well as a mix of mom life, CEO life, etc. I'm so glad you're here and I can't wait to bring you more educational and relatable content.

Time Stamps:

(0:00) Welcome to TEN Talks!

(0:18) What To Expect

(0:40) Genesis of TEN Talks

(2:35) Content Similar to My Instagram

(4:00) Background/My Story If You’re New!

(7:12) Pinterest Did Me Dirty

(10:00) My Eating Disorder

(13:54) Aspirations of Competing

(15:50) Falling In Love with Fitness

(18:05) Master’s Degree and Teaching

(22:20) Where Coaching Comes In

(28:40) Starting Joelle Samantha Fitness

(31:04) The #Grind Phase

(32:30) Taught for 4 Years

(36:30) Why Environment is Important

(39:30) 150 Person Waitlist

(41:30) My First Hire

(43:00) The Initial Mission of Level Ten

(46:58) COVID Hits and Launch

(48:43) There’s a Spider…

(49:25) My Producer is On the Floor Laughing

(51:25) Pregnancy and Sloane

(52:45) Fit Coach Pro

(54:20) Please Subscribe and Share!

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Where You Can Find Me: @joellesamantha

Nutrition & Fitness Coaching: @leveltencoaching

Fitness Coaching Software: @fitcoachpro

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