The Fitness League

FREE TOOLS to start your health and fitness journey:

APPLY FOR COACHING:

SDE Method app:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

36. Wes' Birth Story + Tips for Early Postpartum Mar 04, 2025

Show notes

In this episode, we share Wes' birth story and all the craziness leading up to it! We also discuss the transition to having more kids, and how to pace yourself as you begin the postpartum journey.

The Ebook:

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

APPLY FOR COACHING:

SDE Method app:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

35. Q+A Day | HRV, Morning Light & Gut Health- Optimizing Your Body From The Inside Out Feb 28, 2025

Show notes

What does your Heart Rate Variability (HRV) really tell you about your health? How does morning light exposure impact your circadian rhythm and sleep? And why should you care about plant diversity for gut health? We're answering all these questions and more in this science-backed Q&A episode!

Tune in as we break down: ✔️ How to interpret HRV and use it to optimize recovery and performance ✔️ Why getting natural sunlight in the morning can improve sleep, energy, and metabolism ✔️ The role of plant diversity in gut microbiome health and digestion ✔️ Simple, actionable strategies to improve your daily routine for better overall wellness

If you're looking to fine-tune your health with evidence-based strategies, this episode is packed with practical insights to help you maximize your recovery, sleep, and gut health without overcomplicating things.

The Ebook:

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

APPLY FOR COACHING:

SDE Method app:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

34. Addressing the Root Causes of Autoimmune, Gut + Hormone Issues with Coach Courtney Thomas Feb 25, 2025

Show notes

Today's guest is LVLTN Coach Courtney Thomas. She's a certified nutrition and fitness coach with a passion for helping women address the root causes of autoimmune hormone and gut issues. After transforming her own hormonal health, Courtney now empowers others to navigate the misinformation around nutrition and women's health, teaching them to fuel their bodies, feel amazing, and embrace balance in food and fitness.

The Ebook:

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

APPLY FOR COACHING:

SDE Method app:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

33. Q+A Day | Optimizing Short Cardio Sessions, Do Macros Matter for Body Composition, & Fasting Feb 21, 2025

Show notes

How can you incorporate short cardio sessions effectively without overdoing it? Do you really need specific macronutrient guidelines to improve body composition, or can you just focus on overall intake? And what's the deal with fasting—is it a legit tool for health and fat loss, or just another overhyped trend?

In this Q&A episode, we're breaking down these topics with science-backed insights to help you train smarter, fuel your body properly, and make informed decisions about your nutrition. Whether you're looking to fine-tune your workout routine, understand the role of macros, or see if fasting fits your lifestyle, we've got the answers you need.

The Ebook:

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

APPLY FOR COACHING:

SDE Method app:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

32. 70% Rise in Supplement-Induced Liver Problems? Here's What You Should Know Feb 18, 2025

Show notes

In this episode, we dive deep into the hidden dangers of dietary supplements—specifically, the alarming rise in liver damage linked to popular health and fitness products. With 20% of drug-induced liver injuries now tied to supplements (a 70% increase from 1994), it's crucial to know which ones pose the biggest risks.

We'll uncover the five worst offenders, including bodybuilding, weight loss, and detox supplements, and break down the common themes behind supplement-induced liver injury. Then, we'll shift gears and discuss the top five safest and most effective supplements backed by science—covering benefits, potential risks, and how to choose high-quality products.

If you take supplements or are thinking about adding them to your routine, this episode is a must-listen. Learn how to protect your health, avoid misleading marketing claims, and make informed choices about what you put into your body.

The Ebook:

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

APPLY FOR COACHING:

SDE Method app:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

31. Q+A Day | Natural Alternatives to GLP-1, Cutting vs. Bulking vs. Maintenance, & Creatine Benefits Feb 14, 2025

Show notes

Can you get GLP-1-like benefits naturally? Should you be in a cutting, bulking, or maintenance phase for your goals? And what's the real deal with creatine—does it only help with muscle growth, or are there other benefits (and side effects) to know about?

In this Q&A episode, we're tackling these key questions and more, breaking down the science behind metabolism, body composition strategies, and supplementation. Whether you're curious about optimizing your nutrition, fine-tuning your fitness phase, or deciding if creatine is right for you, we've got the answers to help you make informed decisions.

The Ebook:

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

APPLY FOR COACHING:

SDE Method app:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

30. Weed, Booze, and Your Body | The Real Effects Feb 11, 2025

Show notes

Think a little weed and a few drinks won't mess with your health? Think again. In this episode of The Fitness League, we're breaking down exactly how alcohol and marijuana are wrecking your fitness, sleep, recovery, and even your sex life.

We're talking:

How alcohol slashes muscle growth by 37% and kills your gains Why weed and booze make you crave ALL the junk food How your 'relaxing nightcap' is actually ruining your sleep and energy The surprising way these habits impact your relationships, hormones, and even your long-term mental health

No scare tactics, just science with a side of tough love (and a few laughs). If you care about your health, fitness, and feeling your best, this is an episode you can't afford to skip.

The Ebook:

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

APPLY FOR COACHING:

SDE Method app:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

29. Q+A Day |Bodybuilding vs. CrossFit for Fat Loss, Online Healthcare, Longevity Supplements + More! Feb 07, 2025

Show notes

Which is better for fat loss—bodybuilding-style programming or CrossFit? Are online proactive healthcare practitioners legit? And weighing the pros and cons of longevity supplements like NAD+. In this Q&A episode, we're diving into these hot topics and more, and giving you the answers to help you navigate fitness, health, and training decisions with confidence.

We'll break down the science, debunk common myths, and give you practical insights to help you train smarter, stay healthy, and optimize your results. Whether you're fine-tuning your workout program, questioning the credibility of online healthcare, or debating which training tools are most effective, this episode has something for you!

The Ebook:

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

APPLY FOR COACHING:

SDE Method app:

Alessandra's Instagram:

https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn

Joelle's Instagram:

Josh's Instagram:

https://ghl.lvltncoaching.com/fitness-blueprint-for-busy-humans

28. The Most Common Struggles Women Face With Weight Loss featuring LVLTN Coach John Noel Feb 04, 2025

Show notes

Weight loss isn't just about eating less and moving more—especially for women. Several lifestyle factors all play a huge role in making the process more complex than it seems. In this episode, we're breaking down the most common weight loss struggles women face, and providing the most effective, science-backed strategies to overcome them.

Whether you've been dieting without results, struggling with cravings, or feeling frustrated by slow progress, this episode will give you the tools you need to break through barriers and reach your goals without extreme restrictions. It's time to work smarter, not harder, and finally see sustainable success.

The Ebook:

Join the Facebook Community:

FREE TOOLS to start your health and fitness journey:

APPLY FOR COACHING:

SDE Method app:

Alessandra's Instagram: