The Fat & Broke Podcast

Latest Episodes:

104 | Self-care or Self-ish | Defining Self-care & It's Importance In Our Lives Feb 14, 2022

Show notes

Show Summary:

Do you want to read, exercise, meditate, or just generally take better care of yourself, but a feeling of guilt stops you? Do you find happiness in areas that others tell you that you shouldn’t, like food or binging shows? Today, we are discussing Self-care and whether or not it is inherently Self-ish? We will also give our advice as to how to selflessly make Self-care a part of your life. This and more in episode 104 of The Fat & Broke Podcast!

We also welcome Jessica back to the show and we all start the conversation with a statement of gratitude.

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Topics Discussed:

Gratitude
Self Care
Selfish
Physical Health
Mental Health
Sacrifice
Guilt
Mindfulness
Signs that Self-Care is Becoming Self-ish

Action Items:

Define what self-care means to you.
Start with the end in mind.
Sharpen the saw.
Block out time for self-care.
Put self-care first.

Resources:

The 7 Habits of Highly Effective People, Stephen Covey

103 | What is Now | Mark Cuban Selling Drugs, Medieval Sleep, Empathy, Bye Bye Sarah, & Your Eyes Can Predict Your Death Feb 10, 2022

Show notes

In today’s WIN, we discuss:

Mark Cuban Is Selling Drugs
Medieval Sleeping Habits
Empathy
Sarah’s Moving To Spain
And Can Our Eyes Predict Our Death?

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What Is Now:

Sarah’s W.I.N’s:

A recent news story was exploring how people slept during medieval times and whether or not we would be better off returning to that. Before the industrial revolution, people would have 1st sleep and 2nd sleep instead of one long sleep. After we invented artificial light, we went away from this model. Which is the right way to sleep? We discuss.
Spain has recently adopted some laws giving animals/pets similar rights to humans. Sarah is happy about this and has decided to move to Spain. Gary and Peter are skeptical.

Peter’s W.I.N’s:

Peter discusses how having empathy can affect how we react to situations allowing us to avoid getting angry. We have a great discussion on the power of empathy.

Gary’s W.I.N’s:

Mark Cuban has started an online pharmacy company with the goal of providing less expensive medications to those who can not afford them. We discuss how this works and other alternatives.
Recent research shows that eye health can be a predictor of life span. Gary leads a discussion about what clues can show us this and how our eye age and biological age can be different.

Fan Feedback:

Jessica calls Gary out on not getting his heart and tooth fixed.
Stacey calls Peter out for attributing a quote from Thoreau to Joe Rogan.

Resources:

Mark Cuban Cost Plus Drug Company

102 | Friends Of The Library | How The Local Library Can Help On Your Journey To "Better Every Day." Feb 07, 2022

Show notes

Show Summary:

When was the last time you visited your local library? Still thinking? If so, it’s time to get off of the couch and go see what your library can do for you! Libraries are essential to our communities but also to our pursuit of being better every day. They are great sources of knowledge, can save you a ton of money, and are places where communities can congregate and grow stronger. On today's show, we welcome Ms. Stacey and Ms. Molly from the Townsend Public Library to help us learn more about our local libraries and how we can better utilize and support them.

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Topics Discussed:

Library Science
E-Books
Library Business
CW Mars
Why Authors Like Libraries
Library Budgets
Money Saved By Using The Library
Endowments
Donations
Life Development
Other Library Resources
Library Of Things
Wi-Fi
Computers, Fax, Streaming
Boardgames
Magazines, Newspapers, Puzzles
Classes
Kids Events & Classes

Action Items:

Join your local library
Donate to your library
Go to town meetings to advocate for library budgets
Volunteer at your library
Teach a class at your library

Resources:

The Complete Tightwad Gazette, Amy Dacyczyn
CW MARS
Jon Acuff
Kanopy

101 | Win Or Fail Mastermind Group | Staying Happy, Adopting Gratitude, & A Poor Money Decision. Feb 03, 2022

Show notes

Show Summary:

In today’s show we discuss:

What makes Sarah happy?
Gary adopts a gratitude mindset.
Peter makes a poor money decision.

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Win or Fail Mastermind Group Session:

Peter:

Peter attempts to justify a poor money decision to buy a sauna. Gary calls him out and explains what he did wrong and a better way to go about it. This is a good example of how we can tell ourselves stories to convince ourselves we are right.

Gary:

Gary talks about how adopting a gratitude mindset helped him make the most out of working a weekend at the hospital. His goal was to make the weekend better for the patients, nurses, and himself.

Sarah:

Sarah is working on being mindful of what makes her happy, realizing when it is happening, and trying to stay in those moments. We all discuss what moments and activities make us happy.

Resources Mentioned In This Episode:

None

100 | Happy Centennial To Us | We Celebrate 100 Episodes By Celebrating You Jan 31, 2022

Show notes

Show Summary:

They said it couldn’t be done. Episode 100!!! Actually, no one said that but it sounds more dramatic this way. Did you know that most podcasts only last about 7 episodes? 7!! The odds were stacked against us, but here we are. Thanks to you, our listeners, we continue to grow and love doing it more every day. So this show is dedicated to you. In today's episode 100 of the Fat & Broke Podcast, we celebrate your wins and fails over the past year. Thank you for listening and enjoy the show!

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Topics Discussed:

Weight loss
Job change
Credit score
New challenges
Learning new things
DIY
Continuous Improvement
New PR’s
Mindful health
Financial progress
Reconnections
Mindless eating
Taking back time
Paralysis by analysis
Being self-less

Action Items:

None

Resources:

None

099 | What is Now | Top 3 Financial Resolutions, Tech Trends, Pope Francis, Best Diet Of 2021, & Flu-Rona Jan 27, 2022

Show notes

Show Summary:

In today’s WIN, we discuss:

America’s Top 3 Financial New Years Resolutions
Tech Trends That Will Change The World
Pope Francis
The Best Diet of 2021 and
Flu-Rona

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What Is Now:

Sarah’s W.I.N’s:

Sarah teaches us about Flu-Rona. We talk about what this is and why it is dumb.
Pope Francis is not a fan of pets! We discuss what he said and why Sarah is mad at him.

Peter’s W.I.N’s:

Peter leads a discussion about how technology has infiltrated our lives and where it may be heading. We have a thorough conversation about tech that we like and don’t like and some of the moral and ethical issues around some of it.

Gary’s W.I.N’s:

The top 3 financial resolutions for 2022 per Yahoo Finance are Save More, Spend Less, and Pay Down Debt. We review the best ways to go about doing all three of these.
CNN has named their choice for the best diet of 2021. An the winner is…The Mediterranean Diet! We discuss the top 3 diets, what makes them good, and our stance on each.

Fan Feedback:

None

Resources:

098 | How to Train for Health and Longevity | Live A Longer, Healthier Life With Exercise Jan 24, 2022

Show notes

Show Summary:

What role should exercise play in our lives? Many people think that training is just for those who compete in sports or who want to look good in a bathing suit. The truth is, training in some capacity is important for all of us. In episode 70, we discussed how to eat for health, and in episode 82 we covered how to eat for performance. Today on the Fat & Broke Podcast, we dive into the 1st in a two-part series on training, by discussing how to train for health and longevity.

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Topics Discussed:

Training for health vs. performance
Cardiovascular training
Cardiopulmonary System
Breathing
Lower risk of disease and sickness
Brain health
Weight management
Strength training
Quality of life
Bone strength
Blood sugar

Action Items:

Training for cardiovascular health parameters
- 30 min per day of moderate exercise (heart rate 120-140 bpm)
- Track blood levels, HR, BP, and more to measure success
Training for strength parameters
- Strength train 4-5 days per week
- Pair exercises
- Circuit train

Resources:

097 | Win or Fail Mastermind Group | Living Alone, Power Dynamics, & Taking Back Time Jan 20, 2022

Show notes

Intro:

No intro. We jump right into the show.

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Win or Fail Mastermind Group Session:

Peter:

Pete talks about power dynamics and how it affects how we treat people. We discuss how this dynamic affects relationships in all environments, including work, school, sports, and home.

Gary:

Gary looks back on the year and makes a plan for a reset going forward. He has removed social media from his phone (again), stopped watching TV at night except when planned, silenced phone notifications, unsubscribed from a lot of emails, reframed his to-do list, and did a money review in which he found something alarming! The overall goal is to take back his time.

Sarah:

Sarah’s parents have finally left. She has been nesting and learning to live alone. We discuss the challenges and successes as she embarks upon living alone for the first time.

Resources Mentioned In This Episode:

None

096 | Suzanne Iovanni | Nutrition For The Teenage Athlete Jan 17, 2022

Show notes

Show Summary:

In episode 82, we helped you learn how to eat for performance. Today, we dive a little bit deeper into this topic as we welcome Suzanne Iovanni to the show to help us learn more about the challenges teenage female athletes face. Suzanne is the owner and founder of Building Better Nutrition, a virtual nutrition group practice. She is a Registered Dietitian, Board Certified Specialist in Sports Dietetics, and specializes in eating disorders, disordered eating, sports nutrition, digestive, and family wellness. In today’s show, we discuss nutrition, performance, wellness, mental health, and body image. All of this and more on Episode 96 of The Fat & Broke Podcast.

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Intro:

A quick disclaimer then right into the show.

Topics Discussed With Suzanne:

Diet culture
Guilt
Parenting
Scarcity mindset
Food restriction
Energy needs
Body image negativity
Malnutrition
Sports nutrition
Recovery
Hunger cues
Microbiome
Metabolic testing
Body composition
Sleep
Relative Energy Deficiency in Sports (RED-s)
Eating disorders
Disordered eating
Supplements
Processed food

Learn More and Contact Suzanne Iovanni:

suzanne@buildingbetternutrition.com
https://www.buildingbetternutrition.com/
https://www.instagram.com/suzanneiovannird/
https://www.facebook.com/BuildingBetterNutrition

095 | What is Now | Bank Fees, Hormesis, Exercises To Avoid After 50, & What Food Choices Say About Social Class Jan 13, 2022

Show notes

Show Summary:

In today’s WIN, we discuss:

Bank Fees
Hormesis
Exercises To Avoid After 50
And what do our food choices say about our social class?

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Introduction:

Sarah is very feisty but we move forward and jump into the show.

Main Show:

Sarah’s W.I.N’s:

Sarah makes Peter and Gary mad by giving them a list of exercises that people over 50 should NEVER do. Here is the list:
- Flat barbell bench press
- Barbell rows
- Bench dips
- Behind the neck lat pulls

Peter’s W.I.N’s:

Humans have a higher resistance to cobra venom than other primates due to epigenetics and hormesis. Peter explains what hormesis is and why small doss stressors can make us stronger in the long run.

Gary’s W.I.N’s:

Banks have started to eliminate overdraft fees. Gary celebrates this change in banking and is hopeful more banks follow suit. He also gives listeners advice regarding how to eliminate bank fees.
- Know your bank's policy
- Opt-out of overdraft protection
- Switch banks
- Sign-up for balance alerts
Gary guides the squad through a food choice test to determine our social classes. Here are the results:
- Gary = Middle Class
- Sarah = Middle Class
- Peter = Middle Class

Fan Feedback:

Connie had a question about wills and trusts. We are deferring that to episode 108 when we have lawyer Emily Spector on the show.

Resources:

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