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The ultimate resource for plant-based nutrition for children and teens is here! Brenda Davis is one of the top authorities and dietitians in plant-based nutrition.  She is the author of 11 books including the incredibly comprehensive book, Becoming Vegan and is the co-author of the new book, Nourish: The Definitive Plant-Based Nutrition Guide for Families along with Reshma Shah, MD.  Brenda is one of the world's leading plant-based dietitians and an expert in reducing the world's Type II Diabetes problems with Plant-Based Diets. She teaches lifestyle medicine courses all over the world, has been flown by the prince of Saudi Arabia to Saudi Arabia to consult on diet.  A highly sought after speaker for nutrition and medicine conferences, she has presented in 20+ countries on 5 continents. She has already been on the podcast twice which I'll link in the shownotes.  And now, her co-author Reshma Shah, MD joins us for today's episode. Reshma Shah, MD, MPH, is a board-certified pediatrician and an affiliate clinical instructor at Stanford University School of Medicine. She received her undergraduate and graduate degrees from Johns Hopkins University and her medical degree from Drexel University College of Medicine. She has additional training and certification in plant-based nutrition and cooking.  Nourish is an evidence-based, practical resource that explores the many benefits of a plant-based diet and provides parents with the tools they need to provide excellent and balanced nutrition to their families.  “In this book, we wanted to provide the answers to all the questions parents may have. Whether they are already fully plant-based or they’re just beginning their journey. So that they can do it with confidence, with a sense of joy, and without anxiety and fear.” -Dr. Reshma Shah In Nourish, parents will learn: How a diet centered around plants can optimize health, prevent chronic disease, care for our planet, and be an act of radical compassion. Nutrition specifics for all the stages of childhood—from pregnancy and breastfeeding all the way through adolescence. Tips, strategies, and mouthwatering recipes to bring all of this information to the dinner table as families explore the wonderful world of plant-based eating. Best of all, the authors don’t insist that families have to commit to 100% plant-based eating if they are intimidated. Simply changing up your family’s menu a week at a time can really make a difference. Topics Discussed in the Podcast  nutritional requirements for infants can infants eat plant-based diets decoding breastmilk nutrition facts how to get your kids to eat healthier deficiencies to watch out for in both plant and animal-based diets supplements you need for exclusively plant-based diets baby-led weaning Listen Now   Inside Tracker: Take a Selfie from the Inside Use Code: GIFTFROMSONYALOONEY for $200 OFF the Ultimate Plan  Inside Tracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity.  Founded in 2009, the Boston company first started working with professional athletes who wanted to see what their biomarkers, hormone and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve.  They measure over 30 biomarkers and recommend food and supplements to optimize thinks like your energy, cognition, endurance, heart health, and more. I started working with Inside Tracker in 2017.  I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have baseline and also recurrent bloodwork as you age and also simply as an athlete.   Listen to the Episode with Jonathan Levitt from Inside Tracker   Links/Books Mentioned Get the book: Nourish: The Definitive Plant-Based Nutrition Guide for Families Get Becoming Vegan Brenda's awesome cookbook (great for anyone): Kicking Diabetes Cookbook The previous podcast I recorded with Brenda (may 1, 2017) Plant-Based for Athletes episode with Brenda Davis in 2019 Brenda Davis – Website, Instagram, Facebook, Twitter Reshma Shah, MD- Website, Instagram   __________________________________ 2 Ways to Give Back to the Show     ________________________________________________   Don’t Miss an Episode: Subscribe!          

Hannah Grant has had a fascinating life.  From joining the navy in search of discipline to working at the #1 ranked restaurant in the world , and to being a professional chef for Tour de France Cycling teams and even the Dakar Rally- Hannah has some stories.  She also has an incredible reservoir for handling high-pressure environments and unshakeable self-belief.   While stirring a 200-gallon drum of goop in the middle of the Arctic Ocean while in the navy, she had an epiphany: I'm going to go to Chef School!  From serving big pots of goop to working in the #1 restaurant in the world was quite the shift.  And it doesn't stop there.  She's won a Daytime Emmy for her Amazon Prime series, Eat Race Win which is a documentary series about cooking for a professional team at the Tour De France... and her next endeavor? Partnering with Dr. Stacy Sims on a supplement for flights to help you stay hydrated and also supplements for sleep..I love Hannah because she is so real and so honest about her life and the challenges she's gone through along her path of success. She is the author of 2 cookbooks and is offering a 20% discount off her most recent cookbook, Eat Race Win.  You can find it in my instagram post about this episode and also in the show notes. I'll also be sending it out in my weekly newsletter. Topics Discussed in the Podcast  Her obsession with house plants her time in the navy being a woman trying to fit in chef school and working in a #1 rated restaurant in the world working in high pressure environments how to cook for the Tour de France functional food tips for recovery how she manages stress Resources Watch Eat, Race, Win on Amazon Prime Hannah Grant's website Hannah Grant's instagram Discount code for Eat, Race Win: sonyalooneypodcast

This episode is about the tools to help you navigate uncertainty in your life, regardless of where you are on the political spectrum. These tools are helpful in any situation. 1. Control the controllables (and sometimes we think we are doing that by searching for even more information) 2. Self-care in the form of self-restoration 3. Mindfulness practice, sitting with discomfort 4. Looking for humanity 5. Practicing self-compassion

“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” James Clear is an expert in behavior change.  He is the author of the New York Times Bestseller, Atomic Habits, and it's sold more than 1 million copies!  I first discovered James Clear many years ago when he started publishing articles on in his website and sending out a fantastic newsletter than now has over 650,000 subscribers.  The way he describes things like goal-setting, how to be productive, and how to make habits that stick is easy to understand and put into action. Many people attribute failing to break bad habits or failure to stick to new habits with a lack of willpower.  They think the problem is them. But James says  James Clear says, “If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems.”  We talk about how to create an environment that makes it easy to make habits stick.  We talked about the 2-minute rule (I've talked about this before as well- the importance of just setting the goal to show up).  We also talked about the difference between motion and action (learning about doing something versus actually doing something). And quite possibly the most powerful idea with habit change is the idea of identity-based habits and how to measure them.  James Clear says, "Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat." I'm so thankful for James Clear's work.  I've used his research in my speeches, articles, and books because no one can create clarity like he can.  This episode is a gamechanger and so is his book, Atomic Habits. Topics Discussed in the Podcast  Four laws of behavior change identity-based habits the compound effect of habits the 2-minute rule decisive moments Don't miss your habit twice how to break bad habits how to create an environment so you don't need willpower extrinsic vs. intrinsic motivation the difference between motion and action social media practices Listen Now   Resources Get James Clear's book : Atomic Habits Visit JamesClear.com     __________________________________ 2 Ways to Give Back to the Show     ________________________________________________   Don’t Miss an Episode: Subscribe!              

Sometimes it's hard to say what you mean. Oren Jay Sofer says, "Communication is a learnable skill and it’s one of the most powerful levers for making change in your life and the world." Non-violent communication is about taking responsibility for what we are experiencing using empathy, deep listening, know how to make requests. Author and renowned meditation instructor Oren Jay Sofer regularly teaches a mindful approach to non-violent communication. spent two and a half years of living as an Anagarika (renunciate) at branch monasteries in the Ajahn Chah Thai Forest lineage. Today, his teaching combines classical Buddhist training with the accessible language of secular mindfulness.  Since the early 2000s, Oren has had a deep interest in the relationship between contemplative practice and communication. A graduate of the BayNVC North American Leadership Training, he has taught classes and workshops in Marshall Rosenberg’s Nonviolent Communication (NVC) nationally since 2006. His innovative retreats and online programs in Mindful Communication offer one of the only opportunities in the U.S today to explore the intersection between formal meditation practice, Right Speech and NVC.  Oren  is the founder and Guiding Teacher of Next Step Dharma, an innovative online course focused on bringing the tools of meditation to daily life, and co-founder of Mindful Healthcare.  Oren has created mindfulness programs for organizations, companies, and apps including Apple, Kaiser Permanente, Lumosity, Calm, 10% Happier, Simple Habit and others. I loved his book, Say What You Mean: A Mindful Approach to Nonviolent Communication.  In the book, a main theme is that every thought or feeling is there to try to meet a need.  If you can try to figure out what need your thoughts are tied to, it's easier to articulate what you need to those around you.  It's also useful when listening to someone in a disucssion or conflict to tease out what need they are trying to have met.  I also enjoyed learning about conflict and viewing it as a way to deepen relationships. I also learned that non-violent communication and conflict resolution isn't necessarily to try to get someone to do things your way, it's about deepening understanding of one another because sometimes we simply can't agree to have the same viewpoint.   Non-violent communication has a framework of observation, the feeling, the needs and values to be met, and the request. Three questions you can ask yourself are what happened, how do I feel about it, and why? I also loved learning about how to use mindfulness in listening and communication as well as how to ground yourself in your own body when tensions rise. Topics Discussed in the Podcast  from childhood actor to meditation instructor 4 types of conflict avoidance self-empathy tools for internal pressure No mud, no lotus addressing the voiceless and gender constructs how to make requests of others Listen Now   Resources Oren Jay Sofer's website Get Oren's book: Say What You Mean: A Mindful Approach to Nonviolent Communication     __________________________________ 2 Ways to Give Back to the Show     ________________________________________________   Don’t Miss an Episode: Subscribe!              

Hannah Ross has researched and documented the revolutionary potential of the bicycle. Her book, Revolutions: How Women Changed the World on Two Wheels is a chronicle about the history of the bike how over the last 130 years, it has helped women change history.  From the evolution of the design of bikes to the importance of the bicycle in the women’s suffragette movement, to even the Black Lives Matter movement, the bike has been a cornerstone throughout our history. We didn't have time to get into the history of women's racing, but that is a topic beautifully covered in Hannah's book. Per Amazon: Revolutions also celebrates women setting records and demanding equality in competitive cycling, as well as cyclists in countries including Afghanistan, India, and Saudi Arabia who are inspiring women to take up space on the road, trails, and elsewhere. If you like bikes and you love history, this fascinating episode will give you some great nuggets to think about and so much more. "Their lives (women) were generally quite domestic and contained. The bicycle was the exact opposite of that. It represented their freedom, and an ability to be independent and go to places and have fun and pleasure. And in the extreme end, some doctors and moral commentators would say the act of riding a bicycle would be your moral downfall- essentially they were saying you'd become a prostitute or sexually promiscuous just because you sat on a bicycle saddle." - Hannah Ross Topics Discussed in the Podcast  feminism and becoming a mother old school myths from the late 1800's about a bike damaging women's reproduction how women's clothing evolved for cycling the patriarchal oppression of women's cycling in other countries how the bicycle was used in the women's suffragette movement a quick history of how women's racing came to be Listen Now   Resources Get the book: Revolutions: How Women Changed the World on Two Wheels Follow Hannah Ross on Instagram Follow Hannah Ross on Twitter   ---------------------------------------------------------------- 2 Ways to Give Back to the Show Thank You! ________________________________________________   Don’t Miss an Episode: Subscribe!            

Once per month, I'm checking in with you to talk about my journey as a new athlete mom. I'll talk about time management, how getting back to and maintaining a training schedule is going post-partum, the mental and emotional pieces too.  I'll tell you what it's really like and hopefully give you some nuggets you can apply to your own lives as well. This podcast is supported by Wahoo Fitness who has been a great partner during my journey as a pregnant athlete and new mom! My husband, Matt Ewonus has joined me on many of these Athlete Motherhood series because parenthood is really what it's about! In this episode, we talked about breastfeeding and the caloric need for athletes (super important!), mental toughness, how confidence relates to fitness, habits and how goals help us create meaning from daily actions, how Matt avoids hitting snooze, and growth comes from struggle.   "The whole concept of growth and progression and growth mindset for me came through cycling and endurance training. I had this fixed mindset of once you hit a certain age, you're done. As a power sport athlete, by the time you're in your late 20s, it's over.  You hit 35 and you're this old decrepit person. But the concept of growth mindset was really driven home to me as an endurance athlete because you could build systems over time." -Matt Ewonus Topics Discussed in the Podcast  breastfeeding and the caloric need for athletes mental toughness confidence as it relates to fitness how habits and goals help create meaning through daily actions how Matt avoids hitting snooze at 5:45 AM importance of growth coming from struggle Listen Now   Resources My episode on Self-Compassion with Dr. Kristin Neff Pre-Order Nourish by Brenda Davis RD and Reshma Shaw, MD Raising Financially Fit Kids book by Jolene Godfrey My podcast episode with Jolene Godrey about Raising Financially Fit Kids My Prokit Post: Breastfeeding and the Athlete   ---------------------------------------------------------------- 2 Ways to Give Back to the Show Thank You! ________________________________________________   Don’t Miss an Episode: Subscribe!            

Have you ever thought about sports psychology and how to communicate with your kids as a parent and/or youth coach?  First of all, most youth coaches are volunteers.  It's so great that many people generously spend their time developing children as athletes and in team environments.  However, as a listener of this show, you know I'm passionate about the impact of the words we use- the things we say to ourselves and to others. As a new mom, I'm really interested in learning how to communicate with kids!  Mental toughness doesn't only apply to adults and we begin a lot of our patterns as children in sport. Enter our guest, Jennifer Etnier, PhD.  She is the author of 2 books relating to sports psychology and how to interact with kids in sport, especially as a coach. They are titled Bring Your ‘A’ Game and Coaching for the Love of the Game Her helpful books offer constructs of the best ways to give praise, her opinion of discipline, how to keep girls playing sports longer, and helping children set goals and contextualize failure.  There's also a different relationship with how you communicate your kids if you're the parent versus if you're the coach. Dr. Etnier’s research focuses on the cognitive benefits of physical activity. She is a Fellow of the American College of Sports Medicine and the National Academy of Kinesiology. She is a distinguished professsor at UNC Greensboro.   Topics Discussed in the Podcast  how parents can support their kids without getting in the way  of the coach winning, losing, and how to talk about it recognizing perfectionism when talking to kids why early specialization in sport is not recommended how to keep sports fun (40% drop out because it's not fun!) the 4 Ls that  take fun out of sport trophies for kids and how to reward kids on a team the gender constructs of girls and boys sports comparison, feedback, and confidence in youth athletes “A good youth coach is one who can reinforce the things that were done right during a competition, regardless of the outcome, and help better prepare the athletes for the next event. A good youth coach ensures that every practice, every competition, every communication is focused on all of the athletes having a positive and enjoyable experience.” -Dr. Jennifer Etnier Listen Now   Resources About Jennifer Etnier, PhD Your Kid's Coach is Probably Doing It Wrong: her NYT article Book: Coaching for the Love of the  Game: A Practical Guide for Working with Young Athletes Book: Bring Your A Game: A Young Athlete's Guide to Mental Toughness For the Love of the Game book trailer Support our awesome sponsors! The best organic non-GMO sprouting seeds are Sproutman!  They've been in business since 1977. __________________________________ 2 Ways to Give Back to the Show     ________________________________________________   Don’t Miss an Episode: Subscribe!              

Stu Massengill has infectious positive energy.  That makes sense because he is a National Trainer for Tony Robbins, podcast host of his show Finding Direction, and a speaker.  After building a massive business with his networking skills, Stu set off to travel the world, only to get diagnosed with testicular cancer at the age of 24.  His pursuit of personal development helped him stay positive and his ability to build connection eventually enabled him to meet Tony Robbins.  Now, he shares his actionable tools as a coach and helps others feel more fulfilled and passionate about life. Topics Discussed in the Podcast  His attitude toward getting testicular cancer at age 24 Stu's morning practice and the power of priming The power of Tony Robbins events Getting over fear in life How to build connection 3 decisions we make all the time Imposter syndrome and feeling enough Listen Now   Resources Stu Massengill's website Listen to the Finding Direction Podcast Support our awesome sponsors! The best organic non-GMO sprouting seeds are Sproutman!  They've been in business since 1977.   SaneBox     Get control over your email with minimal effort and a program that is super easy to use! (and it learns what you teach it too!)  Use my referral link to get a $25 credit applied to their account on top of their 14-day free trial!       __________________________________ 2 Ways to Give Back to the Show     ________________________________________________   Don’t Miss an Episode: Subscribe!              

If you pay attention to mobility for peak performance then you've probably heard of Kelly Starrett from The Ready State (formerly MobilityWOD). Kelly is a wealth of knowledge. He has spent over 10,000 hours as a movement and mobility coach for players in the NFL, MLB, NHL, and NBA, Olympic gold medalists, and other world-class athletes. He is also a Doctor of Physical Therapy. Kelly is also the author of several books including the NYT bestseller Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance and Deskbound: Standing Up to a Sitting World.  He has been on more podcasts than I can count including Tim Ferriss and Joe Rogan, so if this is the first time you've heard of Kelly, I encourage you to go deeper!  Another fun fact is that he is 2x National Champion in whitewater rafting. "Mobility has 2 components... does my body have the raw biomechanics to have the ability to achieve the shapes native to human beings?  What is typical ROM? Do I have the skill tp express those positions?"  Does my brain understand what good shapes and good technique is. And secondarily, can I get into that shape?"  The problem with traditional stretching is you pull passively on tissues. What's wrong with it is the brain is not involved with the process and we are not taking a systems approach- more than one component may be limiting our ability to move.  Take a systematic approach to restore our movement mapped with technique." A note from Kelly Starrett, DPT: What exactly is “mobility,” anyway? We define “mobility” based on two components. First, you should be able to put your body into any pose or shape that is normal for a human being. In other words, you should have access to the full range-of-motion for the human body. But having access is not enough. The second aspect of mobility is that you need to actually be able to achieve those positions in real life. In other words, you need to have the motor control skills to actualize your complete range-of-motion. How is mobility different from stretching? To be blunt, stretching is not an effective way to restore your body’s range-of- motion. When you follow traditional stretching practices, all you do is passively pull on your tissues. But it turns out there is a lot more to restoring full range-of-motion than that. First, stretching doesn’t get your brain involved. And remember, even if your body has full range-of-motion, you don’t have true “mobility” until your brain develops the motor control to actually express that range-of-motion. Also, unlike mobilizing, stretching does not look at your body as a system. It neglects key factors like your joints and sliding surfaces. Mobility takes a systems approach to restoring your range-of-motion. It accounts for all the varied ways your body can lose its natural ability to move. Mobilizing restores your joints, sliding surfaces, soft tissue, and even blood flow. Plus it helps you develop the motor control you need to express that range-of-motion in your daily life. Topics Discussed in the Podcast  defining what actually is an injury and what isn't using pain as information pushing through pain and when it's okay cycling dysfunctions- knee pain yep, foam rolling is good how to breathe nose breathing, CO2 tolerance drills Listen Now   Resources Checkout The Ready State Support our awesome sponsors! The best organic non-GMO sprouting seeds are Sproutman!  They've been in business since 1977.   SaneBox     Get control over your email with minimal effort and a program that is super easy to use! (and it learns what you teach it too!)  Use my referral link to get a $25 credit applied to their account on top of their 14-day free trial!       __________________________________ 2 Ways to Give Back to the Show     ________________________________________________   Don’t Miss an Episode: Subscribe!              

Find your purpose! How many times have we heard someone utter those words.  The idea of purpose can be huge and intimidating. It's open-ended and it sometimes feels overwhelming because it sounds definitive.  Well, Misty Sansom has spent years dedicating herself to helping others find their purpose so that they can feel more fulfilled. In this episode, we talked about how you can find your purpose, and surprisingly- your purpose doesn't have to be your job.  Alternatively, Misty does help people turn their purpose into their job if that makes sense. Bottom line: you can uncover your purpose and you can do it alongside your job or sometimes you can turn it into your job. We talked about some of the landmines that can happen if you do start monetizing your hobbies. We also talked about some deeper subjects like being honest with yourself and overcoming the fear of saying what you actually want.  Developing your intuition is key to uncovering your purpose. Topics Discussed in the Podcast  why your passion doesn't need to be your purpose your purpose doesn't have to be your job burnout when you monetize your hobby what to do if you don't know your purpose or what you want motivation road blocks being honest with yourself how to overcome fear of saying what you actually want Listen Now   Resources Misty Sansom's website Support our awesome sponsors! The best organic non-GMO sprouting seeds are Sproutman!  They've been in business since 1977.   SaneBox     Get control over your email with minimal effort and a program that is super easy to use! (and it learns what you teach it too!)  Use my referral link to get a $25 credit applied to their account on top of their 14-day free trial!       __________________________________ 2 Ways to Give Back to the Show     ________________________________________________   Don’t Miss an Episode: Subscribe!              

Once per month, I'm checking in with you to talk about my journey as a new athlete mom. I'll talk about time management, how getting back to and maintaining a training schedule is going post-partum, the mental and emotional pieces too.  I'll tell you what it's really like and hopefully give you some nuggets you can apply to your own lives as well. This podcast is supported by Wahoo Fitness who has been a great partner during my journey as a pregnant athlete and new mom! My husband, Matt Ewonus has joined me on many of these Athlete Motherhood series because parenthood is really what it's about! In this episode, we talked about how we view aging, how having a baby might affect how you feel about things like failing a workout, thinking big picture when it comes to the pace of achievement, and how the caloric needs from breastfeeding have been impacting my training. Topics Discussed in the Podcast  Celebrating aging thinking big picture when it comes to pace of achievement how having a baby changes how we might feel about failing a workout caloric needs of breastfeeding impacting training Listen Now   Resources Wine we mentioned: Earthquake Cabernet Sauvignon by Michael David Winery Do You Beat Yourself on Recovery Rides blog post Pre-Order Nourish by Brenda Davis RD and Reshma Shaw, MD Raising Financially Fit Kids book by Jolene Godfrey My podcast episode with Jolene Godrey about Raising Financially Fit Kids My Prokit Post: Breastfeeding and the Athlete   ---------------------------------------------------------------- Support our awesome sponsors! The best organic non-GMO sprouting seeds are Sproutman!  They’ve been in business since 1977.  I love that their sprouting seeds are non-GMO, organic and have a 95% germination rate.  Their beginner's dozen and their salad bags make it super simple!         Get control over your email with minimal effort and a program that is super easy to use! (and it learns what you teach it too!)  Use my referral link to get a $25 credit applied to their account on top of their 14-day free trial!     2 Ways to Give Back to the Show Thank You! ________________________________________________   Don’t Miss an Episode: Subscribe!            

Doug Evans and sprouts have a few things in common.  They are both super healthy and both contain an incredible amount of potential energy.  Doug has used his energy for so many incredible life projects- from building incredible businesses in the health space to becoming an author about one of the most impactful nutritional powerhouses on the planet: the power of Sprouts.  Many of us are interested in harnessing the benefits of eating more plants and I have a secret for you- sprouts are about as nutritionally dense with nutrients as you can get.  They have about 20-30x the nutrients of other vegetables! One thing that is easily agreed on no matter what diet or lifestyle you enjoy, everyone loves the nutritional benefits of sprouts. They are also incredibly easy. If you listening to my episode with Stephen Ritz from the GreenBronxMachine, you heard about the incredible impact on marginalized communities from indoor gardening and involving kids. Sprouts are insanely simple to grow - they are cheap, very easy, require minimal effort, and can grow anywhere!  In fact, my growing interest in sprouting lead me to one of our great podcast sponsors: Sproutman. I was looking for seed companies with organic, non-GMO seeds with a 95%+ germination rate. I was also looking to make it as easy as possible. Sproutman was it and they've been around since 1977 with great down-to-earth people.  I got their salad bags which are small hemp bags. I gave it a try with their salad mix and put 4 tablespoons of seeds into the sack.  Here's how you do it in a seedshell: sterilize the bag in boiling water, soak your seeds in the bag in a bowl of water overnight, rinse the bag for 30 seconds twice a day and just let it hang in your kitchen... and a few days later you have more sprouts than you can eat! Believe it or not, sprouts are packed with omega-3s, protein, vitamin C, iron and so much more!  Doug's book, The Sprout Book, takes you on a journey all about why and how sprouts are gamechangers to health, society, and has a lot of information from medical experts.  He also goes into detail on how to sprout different types of seeds and how to grow a sprout garden in a very small corner of your kitchen.  There are also a ton of recipes on how to use sprouts and add them to what you're already eating.  So let's get into how you can up your nutritional game with the very simple act of growing and eating sprouts. Topics Discussed in the Podcast  attitude/perspective and equanimity what is a sprout? are sprouts healthy? nutritional density how to actually sprout and how easy it is sprouts vs. shoots vs microgreens variety of sprouts how to deal with gas and sprouted legumes are sprouted bread products good? Listen Now   Resources Follow Doug Evans on Instagram Sproutman seeds Books Mentioned The Sprout Book Support our awesome sponsors! The best organic non-GMO sprouting seeds are Sproutman!  They've been in business since 1977.   SaneBox     Get control over your email with minimal effort and a program that is super easy to use! (and it learns what you teach it too!)  Use my referral link to get a $25 credit applied to their account on top of their 14-day free trial!       __________________________________ 2 Ways to Give Back to the Show     ________________________________________________   Don’t Miss an Episode: Subscribe!              

"You can train three things: your craft, your body, and your mind."  That's something you'll frequently hear from world-renowned high-performance psychologist, Dr. Michael Gervais.  I'm really excited about having him on the show because he is one of my personal heroes in the arena of mindset and psychology.  He frequently talks about the importance of self-discovery and our own inner lives, being aware of and training our inner narrative, and the power of vulnerability.  Over the course of 20 years working with world-leading performers, Dr. Gervais has developed a psychological framework that allows people to thrive in pressure-packed environments. His clientele consists of the NFL’s Seattle Seahawks, countless Olympic medalists, MVPs from every major sport, world record holders, internationally acclaimed music artists, and corporate leaders. He is the host of one of my favorite podcasts: Finding Mastery that explores the psychology of some of the world’s most extraordinary thinkers and doers. Dr. Gervais and NFL coach Pete Carroll founded Compete to Create, an online and live master class for the mind. They have worked with more than 30,000 employees at Microsoft alone on the mental skills and strategies to unleash one’s potential.  Just last month in July of 2020, the Audible Original, Compete to Create was released. It's authored by Dr. Gervais and Pete Carroll and is incredible.  It also has some really helpful PDFs that come with the audiobook.  The Compete to Create Audible Original just scratches the surface of their 8-week online course. You'll hear important and actionable ear nuggets in this podcast episode- things like defining your personal philosophy, how to build confidence and trust in yourself, the optimal level of emotional stimulation for high performance, defining success and so much more. I highly recommend listening to Compete to Create on Audible because it goes deeper into many important topics about mental skills training- from your psychological framework, to mindset skills to practice, to taking care of yourself, and getting adequate recovery. "Confidence is a skill; we can train it. And you train it by being aware of how you’re appraising the external, how you’re appraising your internal, and then finding ways to challenge both of them. And if you do that on a regular basis, you got something.  And the only place confidence comes from is self-talk- what you say to yourself. That’s the keyhole to confidence is  what do you say to yourself and if you’re faking it, it’s going to get found out." - Dr. Michael Gervais Topics Discussed in the Podcast  What interviewing the world's best performers on his podcast has taught Dr. Gervais about himself Importance of relationships Emotional Activation/Arousal for optimal performance (even at the Olympics) Training confidence as a skill How to be unbiased about self-assessment Does confidence or vulnerability come first? Difference between self-trust and confidence Group/team dynamics and personal philosophy during challenges Defining success   Listen Now   Resources Follow Dr. Michael Gervais on Instagram Compete to Create Audible Original Compete to Create online course Book Mentioned: Self-Efficacy by Albert Bandura The Happiness Advantage by Shawn Achor Grit by Angela Duckworth   Thanks to our Podcast Sponsor: SaneBox Get control over your email with minimal effort and a program that is super easy to use! (and it learns what you teach it too!)  Use my referral link to get a $25 credit applied to their account on top of their 14-day free trial!     2 Ways to Give Back to the Show     ________________________________________________   Don’t Miss an Episode: Subscribe!              

Infectious positivity, inspirational curiousity, humor, and you Stephen Ritz is a South Bronx educator who believes that students should not have to leave their community to live, learn, and earn in a better one. An internationally acclaimed award-winning educator, Stephen is the author of the best-selling book, The Power Of A Plant, and founder of Green Bronx Machine. Known as “America’s Favorite Teacher,” Stephen is responsible for creating the first edible classroom in the world, which he has evolved into the National Health, Wellness and Learning Center. He and his students have grown more than 100,000 pounds of vegetables in the South Bronx, and in the process, Stephen has moved school attendance from 40% to 93% daily and helped provide 2,200 youth jobs in the Bronx. Stephen was a Top Ten Finalist for the Global Teacher Prize, named Global Humanitarian, Food Tank Hero, TEDx Prize Winner and a Global Food Educator, and has presented at the Obama White House three times. A replica of his classroom was installed in the US Botanic Gardens in Washington, DC. His curriculum is being used in hundreds of schools across the United States, and internationally from Colombia to Dubai, from Canada to Cairo, to Doha, and beyond. He has even met the Pope! To date, Stephen’s work has been featured by Forbes, Fast Company, The New York Times, The Wall Street Journal, USA Today, ABC, NBC, CBS, CNN, FOX, TNT, Disney, Discovery TV, NPR, Teach Middle East, The Gulf National, and countless others. His TED talk boasts more than 1 million views, ranks in the Top 10 Food/Education TED Talks of all time, and is used for teacher training/workforce development globally. Stephen was featured in the film adaptation of Michael Pollan’s best-selling book, In Defense of Food and appeared on ABC’s The Chew, The Rockefeller Foundation’s Food for Thought, NPR’s 50 Great Teachers, All Things Considered, and American Graduate. The State University of New York uses his curriculum to train teachers in all content areas. His recent appearance on PBS’ Growing A Greener World (Episode 808) won an Emmy Award, and he and his students were recently featured on the covers of TIME for KIDS and Scholastic Magazine. Stephen splits his time between his home in the Bronx and his residence in The Sustainable City in Dubai, UAE, where he serves as Director of Health, Wellness and Innovation for Esol Education at Fairgreen International School. Currently, Stephen is working with Anthem Blue Cross / Blue Shield to bring Green Bronx Machine programming to 22 American cities across 19 states. He holds advanced degrees in special education, administration and school leadership, and an honorary Ph.D. from the State University of New York for his award-winning curriculum. Affectionately known as America’s Favorite Teacher, Stephen has taught extensively in elementary, middle, and high school settings has served as a school leader in a variety of capacities and has lectured at colleges and universities around the globe. Additionally, he has created workforce development programs for people of determination, disconnected youth, and second opportunity adults that have resulted in over 2,200 jobs. Topics Discussed in the Podcast  Why he wears a cheese hat How he lost 100 lbs Social determinants of health from inequities Food deserts and food swamps how he created the first edible classroom How he is transforming the Bronx why plants are the lynchpin to changing the world Listen Now   Resources Green Bronx Machine Website Stephen Ritz TED Talk Books Mentioned Stephen Ritz's book: The Power of a Plant 2 Ways to Give Back to the Show     ________________________________________________   Don’t Miss an Episode: Subscribe!              

Once per month, I'm checking in with you to talk about my journey as a new athlete mom. I'll talk about time management, how getting back to and maintaining a training schedule is going post-partum, the mental and emotional pieces too.  I'll tell you what it's really like and hopefully give you some nuggets you can apply to your own lives as well. This podcast is supported by Wahoo Fitness who has been a great partner during my journey as a pregnant athlete and new mom! I wanted to bring my husband, Matt Ewonus in on this episode as I will on some of the future Athlete Motherhood series because Parenthood is really what it's about! In this episode, we talked about how to stay motivated when your race or event got canceled (or just how stay in it if your training has gotten stale). Topics Discussed in the Podcast  Staying motivated when your event has been canceled or you're just in a rut Live Strava Segments on the Wahoo ELEMNT Power Numbers and TrainerRoad workouts Using Strava Routes or just GPS Routes Improve your technical riding Ride with Friends Listener Questions: Plant-Based cookie recipe, chamois, riding zones when pregnant, advice for someone who says they don't have time for sports, training routine for flexibility, guilt for going riding with baby at home, breastfeeding/supply when riding Listen Now   Resources Simon Sinek Youtube inspiration vs. motivation Last month's podcast with Matt and I Kyle Warner's YouTube Channel Recipe for my ride cookies Great resource from Laura King on ProKit about pregnancy and exercise 2 Ways to Give Back to the Show Thank You! ________________________________________________   Don’t Miss an Episode: Subscribe!            

One of my favorite sayings is that limits live in our minds.  Today's guest is all about helping people confront and overcome their own limiting beliefs by helping them understand what lens they are choosing to see the world.  Rob Scott has had a very interesting life from being homeless with substance-abuse problems, to getting back on track and having a great career, to riding the roller coaster of a cancer diagnosis.  What's Rob up to now?  He is a personal development coach, hosts his own Mastermind and Fundamental Shift Coaching Community.  He is passionate about helping people shift their identity to achieve big goals and personal fulfillment. Topics Discussed in the Podcast  Why your comfort zone isn't comfortable Lenses to overcome self-limited beliefs Challenging your bias questions to ask yourself about identity why affirmations don't work cause/effect of self-fulfilling prophecies work lense for imposter syndrome, self-worth, and procrastination Resources Follow Rob Scott on Instagram Identity Shifting Mastermind Fundamental Shift Coaching Community Byron Katie's 4 Questions 2 Ways to Give Back to the Show     ________________________________________________   Don’t Miss an Episode: Subscribe!          

Alison Tierney is a registered dietitian and board-certified in oncology nutrition and started her business, Wholesome LLC in 2015. After developing an oncology nutrition program at a local academic cancer center, Alison pursued Wholesome exclusively as her business and client base continued to grow and increase in demand. Her passion for nutrition and healthy lifestyle is obvious in her work, her care for her clients, and her desire to always keep learning. Although Alison is board-certified in oncology nutrition, she is multi-passionate in nutrition and her expertise goes beyond cancer and involves helping others with the management of chronic diseases such as: heart diseases, diabetes, high blood pressure, high cholesterol, and autoimmune diseases. I love the story of today's guest.  Many of us tend to weave through different experiences in life before we find our path.  Alison is no different.  In school, she initially studied business and was a college athlete. As an athlete, she was aware that nutrition was important for fueling long practices and game days for optimal physical performance, but she wasn't thinking about nutrition in terms of disease prevention and longevity.  By the time she finished her business degree, her interests had started to change. Her husband encouraged her to switch to nutrition, but she felt like it was too late to switch. I can attest to that feeling!  But take it from both of us, it's never too late. She took one nutrition course and that was it her last year of college and realized she had found her path.  She went back to school to pursue a second bachelors' degree in dietetics.  Her interests also changed from dietetics to oncology nutrition as cancer started claiming the lives of her family members. Outside of the cancer center, she focuses on Wholesome LLC to provide individual counseling, classes and seminars to promote a wholesome diet. While Alison is an expert in using nutrition to treat chronic diseases, we went in a different direction - hormones. She was featured in Neal Barnard's book, Your Body in Balance.  Things like fertility issues, PCOS, menopause, and having your kids eat plant-based has come up in a lot of questions from my listeners and friends.  Alison has a lot of experience here too.  She was unable to get pregnant...that is, until she changed her diet to a whole-foods, plant-based diet. Topics Discussed in the Podcast  Alison's Fertility Journey (6:00) Whole Foods Plan-Based Diets and Hormone Regulation (9:00) What about eating low fat organic dairy? Eating beans and how to get your gut used to them (20:00) phytoestrogens in soy top cancer-fighting foods (28:00) her role as an oncology dietitian how to change your diet: add before you subtract foods to ease menopause symptoms how to help kids change their diet Listen Now   Resources Check out Wholesome LLC Daily Dozen app (Dr. Greger) Sofritas Taco Recipe Wholesome LLC Facebook Wholesome LLC Youtube Wholesome LLC Instagram Books Mentioned Your Body in Balance by Neal Barnard, MD How Not to Diet by Michael Greger, MD Fiber Fueled by Will Bulsiewicz, MD   2 Ways to Give Back to the Show     ________________________________________________   Don’t Miss an Episode: Subscribe!              

Jen Hudak is an American freeski athlete specializing in halfpipe skiing. She is a 2-time world champion, 5-time X-Games medalist and 4-time national champion.   In 2010, she won nearly every competition there was: X-Games, US Open, World Ski Invitational, Dew Tour, and US Nationals, to name a few. But one contest eluded her: The Olympics. She had a vision that halfpipe skiing would be an Olympic sport and served as a proud advocate for the sport over her 13-year professional ski career. With the help of Jen's efforts, halfpipe skiing made its Olympic debut during the 2014 Winter Olympic Games in Sochi, Russia.  But as she pursued her quest to add "Olympian" to her highly successful list of career achievements, the unthinkable happened.  Horrific injuries and in addition, one of her competitors dying.  She had to rethink her goals.  To make matters even harder and more devastating, her father passed away, losing in a 5 year battle with a rare form of leukemia. The world had turned upside down on Jen.  Losing her father whom she had a close relationship with, dealing with the harsh reality of being a retired professional athlete, and feeling like she had lost her purpose was incredibly hard. What happened next? She dusted herself off and started making new choices, one after another.  Here's a quote I like from her website: "My life is a constant work in progress. I still struggle with balancing masculine and feminine energy, overcommitment & burnout, fully accepting myself & all my shortcomings, learning to love my body as it is (not based on physical performance or aesthetic), saying "no" with love & grace, and engaging with conflict from a place of deep compassion & curiosity." Jen hasn't stopped there.  She is a new mom to baby Hudson, is the co-host of the podcast, Balanced Pursuits and Co-Founder of the teardrop trailer company, Escapod Trailers.   Topics Discussed in the Podcast  Jen's husband changing his last name to Hudak Her first dream why skiing? insecurity & self-worth Olympic dream how goal setting has changed for Jen getting confidence back despite injuries how to use visualization being a mom and entrepreneur- new identities   Listen Now   Resources Follow Jen Hudak on Instagram Visit Jen at JenHudak.com 2 Ways to Give Back to the Show     ________________________________________________   Don’t Miss an Episode: Subscribe!              

Dr. Michael Greger is on a mission to give people information on how to live their healthiest lives.  The obesity pandemic in North America and globally is quickly escalating and Dr. Greger hs the most comprehensive book on evidence-based weight loss, the psychology behind our interpretation of how many calories are in food, and the danger of quick fixes like weight loss surgeries and diet pills.  He also has the healthiest and easiest foods to add to your diet to help burn more fat. "It turns out a calorie is not just a calorie. 100 calories of chickpeas is a different impact on the body than chicken or chicklets, based in part on different effects on their impact of absorption, appetite or microbiomes.  Different foods can rev up your appetite for example. It's not just what you eat, it's what you absorb.  Fiber, for example, in whole intact plant foods can trap calories, flush them out the other end. And even if you do eat and absorb the same number of calories. A calorie still may not be a calorie. The same number calories eaten at a different time of day, in a different meal distribution, or after different amounts of sleep can translate into different amounts of body fat." -Dr. Micheal Greger "Obesity is one of today’s most blatantly visible – yet most neglected – public health problems. Paradoxically coexisting with undernutrition, an escalating global epidemic of overweight and obesity – “globesity” – is taking over many parts of the world. If immediate action is not taken, millions will suffer from an array of serious health disorders."  -WHO But here's the thing, weight loss is really hard for most people.  The food industry makes sure that their high calorie, low nutrient foods are highly addictive.  Many Americans are nutritionally bankrupt.  And weight loss?  People will do anything, including surgery and reaching for diet pills that actually are not effective or safe.  Enter the book How Not to Diet by Dr. Michael Greger. You may have heard my previous episode with Dr. Greger about his book How Not to Die and of his incredible organization, NutritionFacts.org.  If you aren't familiar with Dr. Greger, the man has more energy than anyone I've ever seen. Between the hundreds of the latest nutrition research videos on NutritionFacts.org, writing a book every 2-3 years, and spending most of his time on the road speaking about nutrition, he is a busy guy.   He is a medical doctor, a New York Times Best-Selling Author, and internationally acclaimed speaker.  NutritionFacts.org is a public service to give people the information they need to lead the healthiest, disease-free lives possible through evidence-based nutrition. He also recently released the book How Survive a Pandemic and has been releasing videos about COVID-19 that have been helpful and interesting on NutritionFacts.org. Topics Discussed in the Podcast  why everything in moderation doesn't work the psychology and marketing in our food choices our interpretation of how many calories are in food a calorie is not a calorie chronobiology do fat genes actually exist fasting for athletes? when to eat how to have permanent weight loss best weight loss tweaks: vinegar negative calorie preloading timing of when to eat black cumin seeds, cumin, other spices Listen Now   Resources Listen to my first episode with Dr. Greger Daily Dozen App  (Also available for Android) How Not to Die book a longer-form podcast about How Not to Diet on Rich Roll's podcast Books Mentioned How Not to Diet How Not to Die How to Survive a Pandemic   2 Ways to Give Back to the Show     ________________________________________________   Don’t Miss an Episode: Subscribe!