Afternoon Snack

In this episode, Alex and Meredith talk about the highly requested topic of alcohol. They discuss the effects of alcohol on the human body, the influence of the alcohol industry on policy and public perception, and the complexities of navigating alcohol consumption in a health-conscious manner. Alex and Meredith talk about the significant role of the alcohol industry in shaping policies and social norms, comparing it to the historical influence of the tobacco industry. They also share their opinions on the rise of non-alcoholic beverages and how that will impact the industry in the future. — The Struggles of Running a Business — The History and Effects of Alcohol Consumption — The Vicious Cycle of Alcohol and Health — Alcohol's Impact on Sleep, Hunger, and Hormones — The Gut Microbiome and Mental Health — The Truth About Alcohol and Antioxidants — Alcohol and Corporate Culture — Strategies for Managing Alcohol Consumption — The Alcohol Industry's Influence on Policy and Perception Resources Mentioned in This Episode: · Learn more about the 2024 Tactic Spring Meet Up! · Andrew Huberman on Alcohol, Tobacco, and Cannabis · Listen to Afternoon Snack: Tactic Coach Lynsey Martin on Individual Variation in People’s Abilities to Reach Goals · Listen to Afternoon Snack: Emotional Resiliency & Three Tools to Build It · Dr. Peter Attia - His Rules for Alcohol Consumption (How Much, When, and More) · You Are What You Eat: A Twin Experiment · Alcohol Industry Involvement in Policymaking: A Systematic Review · WHO on Alcohol · PLOS Medicine: Let’s Be Straight Up About the Alcohol Industry · How Does the Alcohol Industry Attempt to Influence Marketing Regulations? ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

On this episode, get to know Shannon O’Grady from Gnarly Nutrition! Shannon talks with Alex and Meredith about her journey with Gnarly Nutrition, highlighting the brand's dedication to clean, effective, and sustainable sports nutrition. They will discuss Gnarly Nutrition’s commitment to transparency in supplement labeling, the significance of NSF certification for product safety, and the exploration of sustainable packaging solutions. Alex and Meredith will share some of their favorite Gnarly Nutrition products, some of the main reasons that they chose to partner with Gnarly Nutrition, and will also discuss important topics such as endurance nutrition and ethical practices in the supplement industry. Be sure to check out Gnarly Nutrition and get 10% off your order with the link below! — The Quirks of Salt Lake City — Get to Know Shannon O’Grady — The Evolution of Gnarly and Navigating the Supplement Space — Shannon's Athletic Background and Passion for Jiu Jitsu — The Science and Practice of Endurance Nutrition —The Harsh Reality of Misusing Electrolytes — Crafting Supplements with Athletes in Mind —Favorite Gnarly Products —Creatine: The Misunderstood Supplement —Supplementation and Wellness —The Green Supplement Debate —NSF Certification and Its Importance —Innovative and Sustainable Packaging by Gnarly —Staying Ethical in the Supplement Industry —Future Plans for Gnarly and Tactic Nutrition Resources Mentioned in This Episode: · Listen to Afternoon Snack: Having Endurance: Stop Holding Yourself Back + Run With Tactic Nutrition in Philly! · Gnarly Hydrate: Orange Pineapple ·Listen to Afternoon Snack: The Power of Creatine: Debunking Myths and Highlighting Benefits · Follow @shaogrady on Instagram · Follow @gnarlynutrition on Instagram · Check out gnarlynutrition.com · 10% Discount at Gnarly Nutrition (US customers only) ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode, Alex and Meredith have Tactic Head Coach Lynsey Martin back on to talk about setbacks and tools to manage them. They will discuss strategies for overcoming obstacles such as illness and injuries, maintaining a positive outlook, and understanding the role of balance and self-worth. They highlight the importance of embracing setbacks and adapting to new circumstances, as well as the psychological aspects of motivation and the fear of falling off the path. They will also discuss the crucial role of a coach in providing a voice of reason and support during challenging times, and encourage those feeling discouraged to reach out to their coach. — Discussing Dr. Jen Gunter's Talk and Women's Health — Personal Experiences with Menstruation — The Importance of Open Conversations about Periods — Wedding Planning and Preparations — Experiences at Wodapalooza and Dealing with Illness — Mental Strength and Overcoming Setbacks — Mental Tools to Overcome Setbacks — The Importance of Balance and Multiple Interests — Don’t Make Rash Decisions — Mental Health Benefits of Exercising & Nutrition — The Importance of Support During Setbacks — The Power of Adaptation and Acceptance — The Role of Coaches in Navigating Setbacks Resources Mentioned in This Episode: · Read Blood: The Science, Medicine, and Mythology of Menstruation · Listen to Afternoon Snack: Tactic Coach Lynsey Martin on Individual Variation in People’s Abilities to Reach Goals · Learn about Wodapalooza · Ted Lasso - Be a Goldfish · Break Point on Netflix · Rafael Nadal Sideline Quirks · Borg vs. McEnroe · Catastrophizing Instagram Post · Follow @lynsmartin on Instagram · About Tactic Nutrition Coach: Lynsey Martin ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Meredith and Alex have Tactic Nutrition coach, Jill Kerslake back on the podcast! Jill is the mastermind behind Tactic Nutrition’s recipe page on Instagram, @tactic_eats. Jill talks about her love for cooking, how she developed this passion, and how she adjusts recipes to be more health-conscious for the Tactic community. She shares her journey of how she embraced running and grew to love it, some of the challenges that she has faced, and some advice that she’d give to beginner runners. She delves into her dating experience, mentioning how shared health and fitness values are crucial. They will also discuss how oftentimes health and fitness can be impacted at the beginning of a new relationship, and why it is important to maintain individual fitness goals in a relationship. — Names are Hard — Icebreakers with Jill! — Tactic Nutrition Recipe Page — Cooking Appliance Necessities — Reluctant Running — Our Favorite Things About Running — Advice for Beginner Runners — Tactic Run Club — The Impact of New Relationships on Health & Fitness — Long-term Relationship Breakups Resources Mentioned in This Episode: · Follow @tactic_eats on Instagram · Follow Jill on Instagram @jkerslake19 · Listen to Afternoon Snack: Who is Jill Kerslake? · Listen to The Rich Roll Podcast: Midlife is a Chrysalis, Not A Crisis- Chip Conley On Why Life Gets Better With Age ·The Looneyspoons Collection: Good Food, Good Health, Good Fun! ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode, Alex and Meredith discuss Anthropologist Kristen Hawks' 'Grandmother Hypothesis', a theory that post-reproductive females have played a significant role in human evolution. They draw parallels between humans and animals and how post-menopausal women’s contributions may have been the critical factor in our survival and thriving as a species. They also touch on topics like menopause, societal pressures on aging women, and disparity between aging men and women. — How Do Actors Do It? — You Don’t Need to Have an Opinion on Everything — Inclusivity and Why It’s Important in Our Business — Post-Menopausal Women & Their Treatment in Society — Menopause and Menstruation — Life Span of Humans vs. Chimpanzees — The Grandmother Hypothesis — Hunter-Gatherer Groups: Bringing Home The Bacon — Societal Pressures of the Modern-Day Woman — Patriarchal Societies — Whale Pods Resources Mentioned in This Episode: · The Grandmother Hypothesis and Human Evolution · Listen to Afternoon Snack: Our Take on Having Kids: Facing Societal Pressures & Making Your Own Decisions · Listen to Afternoon Snack: Valentine’s Day & Brandi Carlile’s Tropical Gay Getaway (Part Two) · Listen to Afternoon Snack: Beth Bacon on Menopause: The Struggle for Women’s Health · The Patriarchs: How Men Came to Rule by Angela Saini ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

This week, Alex and Meredith sit down with Tactic Nutrition client, Shari Todd. They will talk about Shari’s diagnosis with cancer, her journey of getting back into fitness post-cancer, and some of the powerful lessons she learned about herself and the way she views the world along the way. Shari shares her experiences of self-discovery, personal growth, and resilience, illuminating the importance of internal dialogues and self-trust. Shari underscores the importance of taking full responsibility for her life and the liberating power of acceptance. Shari's story is a testament to the power of resilience, demonstrating that, even in the face of adversity, it's possible to reclaim your life and emerge stronger. — Sometimes Pet Parents Make Mistakes — Get to Know Shari! — The Complaining Rule — EMDR Therapy — Being Authentically Yourself — What Measuring Your Progress Looks Like — Adulthood & Realizing No One Actually Knows Anything — Imperfections in Love and Relationships — Shari’s Cancer Diagnosis & Getting Back Into Fitness — Running Marathons & Using the Bathroom — Not Attaching Your Identity to the Result — Learning to Trust Yourself & Your Feelings Resources Mentioned in This Episode: · Follow Shari on Instagram @sharithrives · The Practice of Groundedness: A Transformative Path to Success That Feeds--Not Crushes--Your Soul by Brad Stulberg · Tactic Nutrition on Instagram: The Person Who Avoids Failure is Also Avoiding Success · The Movement Maestro ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Join Alex and Meredith for part two of their weekend recap of Brandi Carlile’s: Girls Just Wanna Weekend and their Valentine’s Day episode! They will share some of their favorite moments of the weekend with musical artists such as: KT Tunstall, Celisse, Janelle Monae and more! They also talk about the true sense of community they felt throughout the weekend, how they felt like they were in a safe space, and what it was like going back to reality after the fact. — Happy Valentine’s Day! — KT Tunstall, Celisse, & Janelle Monae — Brandi-Oke Pool Party — The Legends of Americana Night (3rd Night of Music) — 80’s Night! — When We Should’ve Realized We Were Attracted to Women — Post- Girls Just Wanna Weekend (Back to Reality) Resources Mentioned in This Episode: · Listen to Afternoon Snack: Brandi Carlile’s Tropical Gay Getaway (Part One) · Watch the Billions series · Brandi Carlile’s Girls Just Wanna Weekend · Hidden Figures with Janelle Monae · Listen to We Can Do Hard Things Podcast: What Happened Last Weekend: Girls Just Wanna Have Fun & We DID! · Bound Movie · Fiona Apple - Criminal Music Video · Gray Matters Movie ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex and Meredith are back from Brandi Carlile’s Girls Just Wanna Weekend 5 in Riviera Maya, Mexico. They recount some of their favorite experiences from the weekend, from silly stories from their travel day to meeting interesting people, the music festival, with artists like Brandi Carlile and Janelle Monae, and experiencing the sense of community throughout their time there. They dive into the topic of body image and the impact of facing judgement from others. They also share an interesting conversation with a burlesque performer and BDSM dominatrix, and how they were able to draw parallels between their work in nutrition coaching and the dominatrix's work in empowering her clients. Stay tuned for part two next week, where they will talk more about their experiences, the other performances, and they will have some philosophical discussions of identity and community. — Recovering From Girls Just Wanna Weekend — What is Girls Just Wanna Weekend? — The Wonders of Sleeper Pods — Our Top Funny & Interesting Experiences — Alison Russell & Brandi Carlile — The Dangers of Guitar Picks — The Daily Discharge — Bootcamp with the Brits — Body Image Awareness Resources Mentioned in This Episode: · Brandi Carlile’s Girls Just Wanna Weekend · Listen to Afternoon Snack: The Bigger Gayer Episode: Pride 2023 Edition · Laura Reece on Instagram ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Alex and Meredith dive deep into the mindset and expectations around fitness and nutrition. They challenge the common phrase "I feel like I should..." and discuss why setting expectations of when you should see results could be hindering to your process. They emphasize the importance of relentless consistency, hard work, and embracing the process rather than focusing solely on end goals. They also talk about the importance of finding joy in your fitness journey, as well as identifying your “why” to keep pushing forward. — The Story of How We Met — Hard Work and No Results — “I Feel Like I Should…” — Letting Go of Your Ego — Learning to Have Patience — Accepting The Changes That Happen Over Time — Finding Joy in the Process — Finding Your “Why” Resources Mentioned in This Episode: · Wodapalooza Miami · Listen to Afternoon Snack: Our Take on Having Kids: Facing Societal Pressures & Making Your Own Decisions · Listen to Afternoon Snack: The Five Pillars of Success: How They Can Help You Unlock Your Full Potential · Read Grit: The Power of Passion and Perseverance by Angela Duckworth · Tactic Nutrition on Instagram: Slow Progress and Ready to Quit? · Ultra Runner Courtney Dauwalter on Instagram · Adam Grant on Instagram ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Join Alex and Meredith as they dive into the topic of emotional resilience. They will talk about how it impacts daily life, what emotional resilience looks like after a traumatic experience, and whether it is something that can be cultivated. (Spoiler alert: it can!) They will share their own personal experiences with emotional resilience, discuss instant and delayed gratification, and provide their top three tools on how to build emotional resilience in your daily life. — Why Are We So Tired? — What is Emotional Resilience? — Emotional Resilience After a Traumatic Event — PID Controller — Examples of Not Being Emotionally Resilient — Instant and Delayed Gratification — Do Only Some People Have Emotional Resilience? — Building Emotional Resilience — Our Three Tools to Build Emotional Resilience Resources Mentioned in This Episode: · Listen to The Mel Robbins Podcast · Viktor E. Frankl: Man’s Search for Meaning · Huberman Lab: Using Deliberate Cold Exposure for Health and Performance ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Join Meredith and Alex as they talk about all things protein! They start things off with Alex taking The New York Times Protein Quiz. From there, they’ll discuss the importance of protein and fiber intake, the major role that protein plays in aging, and effective strategies for meeting daily protein goals. They also share their thoughts on the average American protein intake, and what they do to make sure they are meeting their daily protein goals. — We’re Officially In 2024! — Highs and Lows of 2023 — Take The New York Times Protein Quiz with Alex — Plant Based Protein — Calorie Intake — The Industrial Revolution & Nutrition — Incorporating Protein into Your Diet — Protein and Aging — Tracking Calories and Eating White Carbs — The Importance of Dietary Fiber — How We Get in Our Daily Protein Resources Mentioned in This Episode: · The New York Times: Test Your Protein Knowledge · FatSecret Calorie Counter and Diet Tracker for Weight Loss ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Catch up with Meredith and Alex as they talk about all things cats, exercise, and kids! They share their take on having kids, the societal pressures to have kids, and their own experiences and interactions with that pressure. They will also talk about the importance of acknowledging what your limits are in certain situations, making decisions that are best for you, and the overall reminder that you can have a fulfilling life with or without children. — An Update on Ivan — Dog Training with Rue! — Acknowledging Your Thresholds & Emotional Dysregulation — Our Cat is Hunting For Us? — Our Decision to Not Have Children — The Societal Pressures to Have Children — Over-Identifying With Your Decisions — Gay Aunt or Uncle Theory Resources Mentioned in This Episode: Follow Dog Trainer Dani Armstrong on Instagram @storm.brick.yaro Listen to Afternoon Snack: Our New Year’s Episode! Watch Lessons in Chemistry on Apple TV ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Join Meredith and Alex for this New Year's episode as they catch you up on what they have been up to during the holidays. To ring in 2024, they will talk about New Year’s resolutions, how it’s optional to even have one, and how to set realistic goals that will be able to be maintained long-term. They will also remind you of the importance of reflecting on the past year while also giving yourself permission to move forward into the New Year. — Exercise Injuries — Speeding Ticket Tales — Setting New Year’s Resolutions — Reflection — Finding Solutions for Difficult Habits ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

There’s always that "weird week" between the Christmas holiday and New Year's that has us all feeling a little bit lost. In this episode, Meredith and Alex talk all about navigating this unique time of year, the challenges and opportunities that often arise during this time, and the importance of finding balance in the expectations you set for yourself. They discuss the importance of allowing yourself to take the time to rest if you are able, and they share tips on how to incorporate positive self-talk and affirmations into your day to help deal with any stress you may be feeling during this time. — Breathe Right Strip Era — Pet Shenanigans — What To Do With Extra Downtime — Feeling Guilty For Not Being Productive — Finding Balance in the Expectations You Set For Yourself — Learning to Trust Yourself — Finding Moderation — Tracking Food on Vacation — Success and Failure — Positive Self-Talk & Affirmations to Combat Stress — What We Are Looking Forward To Resources Mentioned in This Episode: Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Join Meredith and Alex in this episode as they cover the Five Pillars of Success. They talk about the specifics of what makes up the Five Pillars of Success, and how whenever you're working on your fitness and nutrition, you are doing deep, difficult work in order to change your behavior, self-talk, and the stories that you tell yourself. They also discuss the impact that taking the time to reflect on your growth can have on your mindset, and the importance of determining what success ultimately looks like for you. — Situations That Make You Irrationally Angry — The Five Pillars of Success — Hope and Belief — Trust and Commitment — How Ego Impairs Progress — Having Curiosity and Humility — The Acceptance of Reality — Introspection and Reflection Resources Mentioned in This Episode: Tactic Functional Nutrition on Instagram: Slow Progress and Ready to Quit? Listen to Afternoon Snack: Beth Bacon on Menopause: The Struggle for Women’s Health Listen to Afternoon Snack: Tactic Nutrition Client Tanya Turner on Investing In Yourself: How Nutrition Coaching Can Change Your Life Tactic Functional Nutrition on Instagram: Working Hard But Not Seeing Results? Watch the 8600ft Film ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever wondered what it takes to start not only one business, but two? Now is your chance to find out! This episode, Alex and Meredith share the ins and outs of the creation and running of Tactic Nutrition and Fitness. They’ll cover the behind-the-scenes of starting a business from scratch, including the costs, time investments, and valuable lessons they’ve learned along the way. They will also talk about their biggest returns on investment, some challenges that they ran into when they were first getting started, and they’ll provide valuable advice on steps that they have taken that has led to their success. — The Relationship Money Talk — Managing Money & Spending Habits — How We Started Our Businesses — Technology/ Hardware Upgrades — First Major Business Expenses — Task Delegation In Life & Business — Business Platforms & Cost — The Most Stressful Experience as a Business Owner — Surprise Costs in Payment Processing — The Importance of Business Insurance — Time Costs and Out-of-Pocket Costs — Our Biggest Return on Investment — Most Valuable Thing We’ve Learned As Business Owners Resources Mentioned in This Episode: Listen to Afternoon Snack: Bonus Minisode: Holiday Habits Challenge & Tactic Fitness Black Friday Launch! Listen to Afternoon Snack: Philadelphia Marathon Recap: First Tactic Community Meet-Up, How It Went, and What’s Next! Listen to Afternoon Snack: On Body Image and Going Viral ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Join Alex and Meredith as they recap the Philadelphia Marathon! They will talk about the first ever in-person Tactic community meet-up and the overwhelming amount of support that they felt the entire weekend. Alex will share her experience on what it was like on race day, how her past experiences running in both the LA and Calgary Marathons helped her prepare for the Philadelphia Marathon, and the emotional highs and lows throughout the entire race. Alex and Meredith will also provide a sneak peek into the future plans that they have in store for the Tactic community! — We're Back! — Why The Philadelphia Marathon? — How Meredith Took Over Philly — First Ever Tactic In-Person Event — Building A Community — The 8k — The Purpose Behind Run Club — The LA & Calgary Marathons — Mental Preparation & Setting Intentions — The Philly Marathon — Setting Realistic Goals — What's Next? Resources Mentioned in This Episode: Afternoon Snack: Post-Marathon Reflection: Dealing with Fatigue, a Sub 3 Goal, and an Undulating Course Afternoon Snack: The Calgary Marathon: How Alex Shaved 6 Minutes Off Her Marathon Time Instagram: LA Marathon Instagram: Calgary Marathon 2023 ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, join Alex and Meredith as they talk about Meredith's recent diagnosis with ADHD. Meredith will share her journey of deciding to pursue a diagnosis, how being diagnosed with ADHD as an adult has impacted her daily life, and she will shine a light on the lack of research that exists regarding women having ADHD. They give insight into what it's like to be in a neurodiverse relationship, what they have learned along the way, and how they have worked to understand and support each other throughout this process. —Winter Running —Dog Park Pros & Cons —Meredith's ADHD Diagnosis —Research on Women with ADHD —Emotional Dysregulation —Task Prioritization & Hyperfixation —Procrastination —Radical Acceptance —Finding Your Path for Treatment —Taking Medication Resources Mentioned in This Episode: Afternoon Snack: Two Girls and a Truck: Catch-Up With Us, Moving Shenanigans & A New Furry Friend! The Mel Robbins Podcast: 6 Surprising Signs of Adult ADHD Afternoon Snack: We're Launching a Fitness Program! ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Join Alex and Meredith for a bonus episode about the Black Friday launch of Tactic Fitness and this year's Holiday Habits Challenge! They talk about the 4-week Holiday Habits Challenge and what you can expect. From making sure you're drinking water first thing in the morning, to introducing positive affirmations into your daily routine, you can feel confident that you will have a happy and healthy holiday season! In addition, the Tactic Fitness program has officially launched and will begin on Nov. 27th. Take part of a wonderful community, kickstart change in your life, and find balance for your health and fitness! — American Thanksgiving vs. Canadian Thanksgiving — What's the Hype with Pumpkin Pie? — New & Improved Holiday Habits Challenge — Challenge Giveaways — Tactic Fitness Has Launched! Resources Mentioned in This Episode: Register for the Holiday Habits Challenge! Register for Tactic Fitness! Lessons In Chemistry by Bonnie Garmus The Seven Husbands of Evelyn Hugo by Taylor Jenkins Reid Listen to: The Mel Robbins Podcast Looking Out Foundation ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex and Meredith have Tactic Coaches Todd and Merissa Wise back on to talk about the broad application of functional fitness to all populations of people. They'll also share the behind the scenes of creating Tactic Functional Fitness, the mental and physical benefits of challenging yourself to learn something new, and the importance of having patience with yourself in your training. Save these important dates for the launch of Tactic Functional Fitness: The program goes live on Nov. 27th. You can register and sign up on Black Friday, Nov. 24th! — Catch-Up with Todd and Merissa! — The Creation of Tactic Functional Fitness — Self-Determination Theory — Mental & Physical Benefits to Learning Something New — Resting to Retain What You Learn — Dangers of Comparison in Fitness — Building Your Resilience by Challenging Yourself — Creating Adaptations in Your Workouts — Having Patience in Your Training — Training for Your Life Resources Mentioned in This Episode: Follow Todd and Merissa on Instagram: @coach.toddwise and @merissa.wise Afternoon Snack: Tactic Coach Merissa Wise and Todd Wise on Entrepreneurship, Discipline, and Addiction Afternoon Snack: We're Launching a Fitness Program! ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

When you are balancing work, life, and a daily fitness routine, it can be difficult to remember to check in with yourself and your body. In this episode, Alex and Meredith talk about rest days: What a rest day looks like, how to recognize when you need one, how nutrition comes into play, and ultimately learning to be patient with yourself as you determine what you need on your fitness journey. They will also share tips on how to create an efficient schedule so that you are able to maintain a balanced weekly workout and rest day schedule to hold yourself accountable. — Actually Resting When You Need To — What is a Rest Day? — Rest Days for Athletes vs. Recreational Exercisers — Rest Days with a Busy Schedule — Creating & Trusting Your Habits — Commitment & Consistency — Creating a Schedule to Stay on Track — Active Recovery Days — Rest Day Eating Resources Mentioned in This Episode: The Effects of 3 vs. 5 Days of Training Cessation on Maximal Strength Study Afternoon Snack: Dr. Shante Cofield on How to Build Your Dream Life & Business Afternoon Snack: How Timelines Can Derail Your Goals. And Joy Tactic Nutrition Instagram: Eat Less on Rest Days? Tactic Nutrition Instagram: Big Things Aren't What Change You ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

With the holidays right around the corner, Alex and Meredith have the perfect gift! Introducing: Tactic Functional Fitness! A new fitness program that Alex and Meredith have been working hard to beta test, which will be launching on Black Friday, Nov. 24th. Learn all about the program, why Alex and Meredith decided to start it, what you can expect, and when you can get started. As an added bonus they will also be hosting a Holiday Challenge! Make sure you're signed up for the email list, so you can be the first to get all the details for both the launch of Tactic Functional Fitness and the Holiday Challenge! — #1 Interesting Workout Class Experience — The Benefits of Crossfit on the Body & Brain — Crossfit vs. Strength and Conditioning — Tactic Fitness Program Coming Soon! — Bringing Functional Fitness Training to the Community — What is Personalized Programming? — Challenges of Starting a Business — What to Expect From The Program — Workouts That You Can Be Confident Doing — Workout/Lifestyle Balance — Future Plans for Tactic Functional Fitness — Connecting With Community Online — Equipment: What Will You Need? — Holiday Challenge & Fitness Program Release Dates! Resources Mentioned in This Episode: Afternoon Snack: Having Endurance: Stop Holding Yourself Back + Run With Tactic Nutrition in Philly! ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

When life gets busy, it can be hard to remember to slow down and take a moment to relax. Take this opportunity to take a breather and catch up with Alex and Meredith as they take a mental break and unpack what they have been up to recently! They have all kinds of exciting updates to share, including their recent move, a new furry friend, and their journeys of figuring out who they are. They'll also talk about finding your personal style, the struggles of getting the perfect haircut for short hair, and the craziness that accompanies packing and driving a moving truck. — Welcome Mel to the Family! — Alex & Meredith Have Moved to Fernie! — Packing with Different Productivity Styles — First Time on ADHD Medication While Moving — Moving Truck Shenanigans — Beware of Truck Mirrors — Funny Discoveries From Packing — Department Stores & Sephora — The Journey of Having Short Hair — Have They Peaked or Are They Peaking? — Determining Your Style — Staying Curious & Figuring Out Who You Are Resources Mentioned in This Episode: Marcus Mumford at Gorge Amphitheater ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

This week, Alex and Meredith have return guest and Tactic Nutrition coach Angie Craig back on to talk about the All-or-Nothing Mindset and its impact on daily life. Angie dives into what an All-or-Nothing Mindset looks like, shares advice on how to work through it, and teaches that it's okay to not be perfect. — The Impact of the All-or-Nothing Mindset — The Reality of Perfectionism — The Psychology of the All-or- Nothing Mindset — The Importance of Recognizing Your Progress — "Mom-Bod vs. Dad-Bod" — The Dangers of Comparison — Thinking Your Way Into Emotions — What is Failure? — Structuring Workouts Based on Your Current Situation — Social Media vs. Real Life — Working Through The All-or-Nothing Mindset — Not Setting Timelines — Planning Ahead & Pivoting Resources Mentioned in This Episode: Follow Angie on Instagram @craig.angie Check out The All-or-Nothing Worksheet Listen to Afternoon Snack: Tactic Coach Angie Craig on Becoming a Nutrition Coach, Celebrating Every Win, and Overcoming a Negative Mindset Listen to Afternoon Snack: How Timelines Can Derail Your Goals. And Joy. Listen to Afternoon Snack: Dr. Shante Coifed on How to Build Your Dream Life & Business ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Join Alex and Meredith as they talk all about body recomposition and why they think that with the right combination of exercise, nutrition, and patience it is an attainable goal for just about everyone. They will also talk about the idea of shifting your workouts based on the season, reminding yourself to stay excited about the work you're doing, and the traps that beginners can fall into when attempting to cut or bulk. — Being Busy Doesn't Have To Be Negative — What is Body Recomposition? — How Experienced Athletes Approach Body Recomposition — What Types of People Do Well With Recomposition Protocols — What Qualifies as Strength Training — Relying On Other Measures of Progress — The Yo-Yo Diet Cycle — Catering Your Workouts to the Season — Being Patient & Staying Excited About The Work Resources Mentioned in This Episode: Tactic Nutrition IG: Body Recomposition Read the 2021 Meta-Analysis ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Shanté Cofield, aka The Movement Maestro, is a physical therapist turned entrepreneur dedicated to teaching health and fitness professionals how to build a profitable online personal brand, focusing on brand strategy and development. With the online digital space constantly changing and evolving, Shanté is all about finding your passion and building a life that you love. Today, she sits down with Alex and Meredith to break down exactly how she figured out what she wanted out of life, paving the way towards happiness, and why you have to practice self-care in your daily life. This episode is full of inspiration for anyone looking to build a life that they truly love, and don't want to escape from. — Rapid Fire Ice-Breakers — How Shanté Got Started — Crossfit & Becoming a RockTape Instructor — Finding Happiness — The Sunk Cost Fallacy — What is a "Safe" Choice? — Tearing Your ACL — Patience & Success — Defining Your Dream Life — Discovering What it Is You Want — The Ups and Downs of Sharing Your Victories & Life — The Deal with Privilege — Convincing Yourself to Change — Goals & Effort — Authenticity Online and in Your Business — Moving and Loving the Place You Call Home — The Radical Act of Self-Care — Deciding Not to Have Kids Resources Mentioned in This Episode: Shante's Website Listen to the Maestro on the Mic Podcast Follow The Movement Maestro on IG @themovementmaestro ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Join Meredith and Alex as they talk about why people often struggle with endurance goals. They will share tips from their own experiences on how to build a solid foundation as you continue to grow, and why it is so important to start slow and have patience with your process. Plus they will share all of the details about joining Tactic Nutrition for their first ever in-person meet up at the Philadelphia Marathon! — What Talent Do You Wish You Had? — Creating a Running Community — Not Comparing Your Present Self to Your Past Self — The Importance of Having Patience — Why People Struggle With Endurance Sports — Committing To Your Training — Not Tying Your Identity To Your Performance Results — Take The Pressure Off Of Doing What You Love — Finding Balance in Your Life — Taking Your Commitments Seriously — Setting Realistic Goals For Yourself — Run With Tactic Nutrition in Philly Resources Mentioned in This Episode: IG Reel: Don't Be Discouraged Gait Happens IG Swedish Olympic Speed Skater: Nils van der Poel Afternoon Snack: Surviving the Oregon Cascades 100 Mile Race with Tanya Turner Steve Magness: Author & Performance Coach ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

This week, Alex and Meredith talk about the very important topic of setting boundaries within your relationships and daily life. They'll address the idea of not feeling like you need to be the "yes person" for everything that is thrown your way, how saying "no" to one thing may actually open the door for other exciting opportunities, and the impact that "people pleasing" can have on your mental health. Tune in to this valuable discussion! — How People Pleasing Can Lead to Burnout — The Impact of Saying No in Society — Social Life vs. Health and Fitness — Why It's Important to Set Boundaries — Allowing Yourself Time To Grow — Not Taking Things Personally — Finding Balance In Your Daily Life — Default No — Identifying Your Core Values Resources Mentioned in This Episode: Yes Man Starring Jim Carrey Year of Yes by Shonda Rhimes Tactic Nutrition Instagram: Setting Good Boundaries ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Celebrate Tactic Nutrition's 5 Year Anniversary with Meredith and Alex! Join them as they reminisce on how Tactic Nutrition has grown over the past few years. They'll talk about when the business really took off, how they were able to transition from being seen as CrossFit Athletes to Tactic Nutrition, how COVID allowed them the time to establish their brand, and more! — First World Cat Problems — Happy 5-Year Anniversary Tactic Nutrition — Early Years of Tactic Nutrition — Becoming a Brand in 2020 — Benefits of Home Gyms — Running vs. Going to the Gym — Treating Yourself and Others With Kindness — Taking Breaks from Work — Hardest Aspects of the Job — What's Next For Tactic Nutrition? — Highlights from Alex & Meredith's 1 Year Anniversary Resources Mentioned in This Episode: Listen to Afternoon Snack: Former CrossFit Competitors Look Back: The CrossFit Open, Being a Games Athlete, and Community Listen to Afternoon Snack: Lessons from the Gorge: Seeing Brandi Carlisle on Tour ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

This week, Meredith and Alex have return guest and client Tanya Turner on the show! They talk about having just completed the Oregon Classic 100 Mile Race in Bend, Oregon. They share stories about their experiences, what they learned about themselves, the importance of having support, and more. Ultimately, the biggest discovery they make is that you may surprise yourself in your ability to overcome adversity. Click Here to be Our Beta Tester for Tactic Functional Fitness! — The Oregon Classic 100 Mile Race — Having a Plan of Attack — Night Run Shenanigans — Pushing Through the Hard Moments — The Importance of Having a Good Crew — Self Growth and Acceptance — Comparing Yourself to Others — Tactic Nutrition's Run Club is in Philly November 18 & 19th Resources Mentioned in This Episode: Listen to Afternoon Snack "How Nutrition Coaching Can Change Your Life" Listen to The Middleish Podcast with Erin Green Follow Tanya on IG @tanyakaye22 ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

This week Alex and Meredith revisit fitness and health related topics, sharing how their opinions have changed as individuals and as a company. They'll tackle topics, such as plant-based proteins and whether or not they hold up against meat diets, the benefits of collagen and how it works, the serious impact of encouraging teens to track their macros, and more! — How New Evidence Can Change Your Beliefs — Trusting Supplement Companies for Medical Advice? — Does Collagen Actually Work? — BCAAs (Branched-Chain Amino Acids) — The Impact of Tracking Macros on Teenagers — The Industry Shift on Plant-Based Proteins — Linear Eating for Performance Athletes — Using Macro Tracking as a Tool For Adults, Not An End Result — Why People Struggle to Make Changes Resources Mentioned in This Episode: Collagen Sources: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-48 https://pubmed.ncbi.nlm.nih.gov/27852613/ https://pubmed.ncbi.nlm.nih.gov/35042187/ BCAA Sources: https://pubmed.ncbi.nlm.nih.gov/27175106/ https://pubmed.ncbi.nlm.nih.gov/23904096/ https://pubmed.ncbi.nlm.nih.gov/27175106/ https://pubmed.ncbi.nlm.nih.gov/2876641/ Teens and Dieting: https://health4u.msu.edu/articles/2019-kids-dont-need-to-diet-ever Plant Based Protein: https://pubmed.ncbi.nlm.nih.gov/28847314/ https://pubmed.ncbi.nlm.nih.gov/29722584/ https://pubmed.ncbi.nlm.nih.gov/25702958/ ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Alongside Tactic Nutrition Coach Lynsey Martin, Alex and Meredith get open and honest about their non-ideal clients. While many of the people who they work with at Tactic Nutrition are phenomenal, Nutrition and Fitness coaching involves lots of lifestyle choices and behavior habits that can be really emotionally sensitive for people. Plus, how do you personally know when you might be ready for a coach if nutrition and fitness are things that mean a lot to you? By the end of the episode, you'll have an answer as Alex, Meredith, and Lynsey delve into the challenges of working with bad clients — such as those who lack communication, think they know it all, dodge accountability, or lie. Ultimately, it's important to remember that there is no failure, only learning, for both clients and coaches! — Characteristics of a Bad Client — Lynsey's First Mountain Bike Experience — Non-communicative client — Client/Coach Expectations — Text vs. Emails — Assessing Your Rate of Progress — Reactivity vs. Proactivity — Firing a Client — Self-determination Theory — The Value of Trusting Your Coach — The Know-it-Alls — Whack-a-Mole People — Liars Resources Mentioned in This Episode: Follow Lynsey @lynsmartin ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex and Meredith are joined by their longtime friend and peer in the science-based nutrition and fitness coaching industry, Beth Bacon. Beth has spent over a decade immersed in the health and fitness industry, competing in bodybuilding, CrossFit, and Olympic weightlifting. She owns her own fitness and nutrition coaching business with her husband Dr. Allan Bacon. She has also personally experienced early onset menopause and struggled to get help and validation from the medical system. Using her story, Beth coaches women going through similar experiences so that they don't have to feel alone. In this conversation, they shed light on the challenges and frustrations that come with menopause and the importance of prioritizing and respecting the experiences of women who are going through or have gone through menopause — Moving to Maui — Beth's Story with Early Onset Menopause — Defining Menopause — Menopause vs Erectile Dysfunction — Menopause & Perimenopausal Symptoms — Neglect of Women's Health — Medical Field Neglience — Prioritizing Women's Experiences — The Stigma of Menopause — A Lack of Education & Research — Hormone Therapy — Protein, Weight Lifting, and Calorie Counting — Predatory Marketing — Advocating for Yourself in Front of Medical Professionals — Managing Life Changes with Age — Beauty Standards for Older Woman Resources Mentioned in This Episode: Maui Athletics Follow Beth on IG @bpbacon13 Follow Beth's Husband Dr. Allan Bacon @drallanbacon Good for a Girl: A Woman Running in a Man's World by Lauren Fleshman Menopause Society Maui Fire Disaster Relief Fund (*Disclaimer: This episode was recorded before the wildfires began.) ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex is joined by her longterm amazing client Tanya Turner to discuss their recent meeting and the success Tanya has had with Tactic's nutrition coaching. Tanya is an accomplished runner, having completed 95 half marathons and 20 marathons. Tanya decided to invest in herself, and the coaching program helped her achieve balance and happiness in her life for the first time in a long time. Tanya shares her experiences with the program, how it helped her overcome binge eating and develop a more positive relationship with food, and how she was able to integrate healthy eating habits into her family life while balancing being an endurance athlete, wife, and mom to two young girls. — 50k Elk Valley Ultra — Tanya's 1,000 Day Commitment — Disordered Eating — From Boise, Idaho to Fernie, Calgary — Nutrition for Endurance Sports — Maintaining Energy for the Kids — Balancing Time for Yourself, Your Spouse, and Your Kids — Do What's Ideal for You — Consistency, Time on Your Feet, and Nutrition — Time Based Goals for Qualifying in Races — Why Tanya Signed Up with Tactic Nutrition — Disordered Eating & Repairing Your Relationship with Food — How Tanya got into Running — Nutrition Coaching — Meeting Each Other in Person — Why Sign Up with Tactic — Food for the Whole Family Resources Mentioned in This Episode: Listen to Afternoon Snack "The 7 Pillars of Great Clients" Follow Tanya on IG @tanyakaye22 ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

There's a lot of information out there about creatine and what it can do for someone's health. Alex and Meredith are tackling on the myth and getting to the reality of creatine supplementation. They cover a range of topics including the impact on cognitive function, muscle loss prevention, and even mental health. They debunk common misconceptions surrounding creatine, such as weight gain and kidney damage, and provide insight into how to properly take the supplement. If you've ever wanted to hear a comprehensive overview of creatine and its potential benefits for a wide range of individuals, this episode is for you. — Supplement Recommendations — Benefits of creatine supplementation — Creatine Misconceptions — Proper dosing and timing of creatine — Importance of third-party testing — Potential benefits for athletes — Eating More Protein — Non-Sports Impact of Creatine — Delaying Aging. — Women & Creatine — How to Take Creatine Resources Mentioned in This Episode: Garmin Listen to Afternoon Snack "Calories In, Calories Out" Listen to Afternoon Snack "The Calgary Marathon: How Alex Shaved 6 Minutes Off Her Marathon Time" REFERENCED STUDIES: ► ISSN position on creatine: https://pubmed.ncbi.nlm.nih.gov/28615996/ ► Effects of creatine on muscle and performance: https://pubmed.ncbi.nlm.nih.gov/12701815/ https://pubmed.ncbi.nlm.nih.gov/12945830/ https://pubmed.ncbi.nlm.nih.gov/29138605/ https://pubmed.ncbi.nlm.nih.gov/7778463/ https://pubmed.ncbi.nlm.nih.gov/11099372/ https://journals.lww.com/nsca-jscr/Fulltext/2009/09000/Effects_of_Four_Weeks_of_High_Intensity_Interval.6.aspx ► Effect of creatine on glycogen supercompensation: https://pubmed.ncbi.nlm.nih.gov/11445755/ ► Creatine and Health: https://pubmed.ncbi.nlm.nih.gov/33572884/ https://pubmed.ncbi.nlm.nih.gov/27306768/ https://pubmed.ncbi.nlm.nih.gov/11735088/ https://pubmed.ncbi.nlm.nih.gov/34067957/ https://pubmed.ncbi.nlm.nih.gov/29138605/ ► Creatine and Brain Function: https://pubmed.ncbi.nlm.nih.gov/29704637/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3340488/ https://pubmed.ncbi.nlm.nih.gov/17988366/ https://pubmed.ncbi.nlm.nih.gov/21831448/ ► Creatine and Mental Health: https://pubmed.ncbi.nlm.nih.gov/15123489/ https://pubmed.ncbi.nlm.nih.gov/34360959/ https://pubmed.ncbi.nlm.nih.gov/35267907/ ► Creatine and Women’s Health: https://pubmed.ncbi.nlm.nih.gov/17194243/ https://pubmed.ncbi.nlm.nih.gov/27866187/ https://journals.lww.com/nsca-scj/Fulltext/2016/04000/Creatine_as_an_Ergogenic_Aid_for_Female_Athletes.4.aspx https://journals.sagepub.com/doi/10.1177/1559827611406071 https://pubmed.ncbi.nlm.nih.gov/17943308/ https://onlinelibrary.wiley.com/doi/full/10.1002/jcsm.12094 https://pubmed.ncbi.nlm.nih.gov/26898548/ https://pubmed.ncbi.nlm.nih.gov/20199120/ ► Creatine Concerns and Misconceptions addressed: https://pubmed.ncbi.nlm.nih.gov/33557850/ ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Tactic Nutrition coach Angie Craig joins Alex and Meredith on the podcast to discuss her experience as a nutrition coach and her journey to becoming a part of the team. Now holding a Master's in Clinical Nutrition, Angie's story includes farming, FedEx, CrossFit, and Rugby. WIth over 11 years of experience as a farmer, Angie had firsthand experience with the correlation between food and our mental and physical wellbeing. Alex and Meredith also go over Angie's favorite books, her coaching pet peeves, and the challenges of coaching remotely. Her open, empathetic coaching style has made her a great asset to the team, and her view on life reflects best in her motto: "you can slip but you can't slide." — Getting Her Master's Degree — Working at FedEx — Nutrition and CrossFit — Angie's Drive to Help People — Unlocking People's Potential — Embracing The Novice Mindset — Coaching People to Overcome a Negative Mindset — Celebrating Small Wins — Angie's Coaching Style — Rugby & Farming — Angie's Partner and Their New Cats — Angie's Year Review of Working at Tactic — Nutrition Coaching Pet Peeves — Book Recommendations Resources Mentioned in This Episode: Follow Angie on IG @Craig.angie Learn More About Angie's Journey Listen to Afternoon Snack: Opposite Action & What it Takes to Become a Coach at Tactic Nutrition Pickleball injuries may cost Americans nearly $400 million this year "Atomic Habits" by John Clear "The Gifts of Imperfections" by Brené Brown ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex and Meredith are dissecting a topic that affects us all - the myth of perfection. It's extremely important to recognize that everyone has their own challenges and struggles, and that it is okay to not have it all together all the time. There's a difference between maintaining and pushing in regards to priorities, and we have to be kind to ourselves by giving ourselves permission to take a step back when necessary. Self-compassion, curiosity, vulnerability, and connection are all qualities that can help us navigate difficult moments. Passionate anti-perfectionists who adopt a more "work in progress" and "good enough" mentality, Alex and Meredith also explore the impact of social media on our perceptions of perfection and the unrealistic expectations they can create. — The Canada Day Holiday, Working from Home, & Auto-responders — Why Perfectionism Is The Worst — The Myth of Perfection — Pressure to Have Everything Figured Out — Allowing Vulnerability & Compassion — The Toxicity of Social Media & Only Seeing "Success" — Work in Progress & The Belief that Good Enough is Good Enough — Investments & Returns — Doing Something is Better than Doing Nothing — Complete > Perfect — Don't Go Hard — Self-Compassion & Being Human — 'Good Enough' Resources Mentioned in This Episode: The Growth Equation Podcast with Brad Sulberg & Steve Magness "160 -- The Attention Economy" Move Your Bus How to Win Friends and Influence People by Dave Carnegie Can't Hurt Me: Master Your Mind and Defy the Odds by David Goggins ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Alex and Meredith dive into the topic of calories in, calories out, and why it's still the most important aspect of weight loss and gain, despite the many factors that can affect energy expenditure and intake. They break down the nuances of the equation and explain how it can be used to personalize diet and exercise plans. From the role of food quality in calorie absorption to how lean mass affects calorie needs, the hosts cover everything you need to know. So, if you've ever been told that calories don't matter or that the equation is oversimplified, this episode is all about taking a scientific stance on calories in, calories out, and explaining why it's a useful tool for weight management. — Explanation of Calories In, Calories Out and Why it Matters — What Happens When You Eat Food — Water Weight — Breaking Down a Carbohydrate, Proteins, Glucose, Fatty Acids, and Amino Acids — Energy Expenditure & Intake — The Importance of Understanding Your Individual Maintenance Calorie Range — How Fat Enters & Leaves the Body — How Lean Mass Affects Calorie Needs — Maintenance Calories — Why Strength Training is Important — The Role of Food Quality in Calorie Absorption — Calories & Weight loss — Personalizing Diet & Exercise Plans — Calorie Tracking & Observation Resources Mentioned in This Episode: Underreporting of Caloric Intake Burn: New Research Blows the Lid off How We Really Burn Calories, Stay Healthy, and Lose Weight by Herman Pontzer PhD ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Meredith and Alex have discussed Alex's running journey, including her recent marathons. In her most recent race, the Los Angeles Marathon, she aimed for a sub-three-hour time but finished in 3:07:05. However, in the Calgary Marathon, Canada's longest running marathon, she improved her time by six minutes, finishing at 3:01:31. Alex shares her strategy for hitting a new personal best and the best ways to prepare for a race, including nutrition and training tips. —The "This is The Last Marathon, I Swear" Feeling — The Run Right After a Marathon — Marathon Mindset Shifts — Training Regimen — Focusing on the Effort vs. the Race — Allowing Yourself to be Disappointed — Showing Up Even When Things Are Out Of Your Control — What Changed from LA to Calgary — Elite Athletes — Aid Stations, Electrolytes, and Carbs — Sodium — Learning What Your Body Needs — Creatine Loading — Endurance Sports & Nutrition Basics Resources Mentioned in This Episode: The Calgary Marathon Skratch Labs Super High Carb LMNT Electrolyte Salt Stick Electrolyte Afternoon Snack "Pre-Marathon Mindset, Goal Setting, and Traveling to North Carolina and Back" Afternoon Snack "Post-Marathon Reflection: Dealing with Fatigue, a Sub 3 Goal, and an Undulating Course" ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

We have a bit of different episode for you today; Alex and Meredith dive into the topic of opposite action when trying to establish new behavior patterns. But that's not all! They also share some insights into the hiring process at Tactic Nutrition and what they look for in a coach. From a strong work ethic to problem-solving skills and taking constructive criticism, coaches at Tactic work seamlessly with each other and their clients. It's all about great communication, thinking outside of the box, and, most importantly, helping clients transform their lives for the better. Want to work on the team? Email your cover letter and resume to [email protected] — The Cyclical Nature of Arguments & Relationship Patterns — Opposite Action — The Mental Response to Physical Actions like Smiling — Awareness of Behavior Patterns — How to Get Hired as a Coach at Tactic Nutrition — What It Takes to Be a Coach — What We Look For in Potential Team Members — Dealing with Feedback — Problem Solving — How Athleticism Plays a Factor — What Good Communication Means to Us — Good vs. Bad Work Ethic — Working in the Fitness, Life, and Nutrition Coaching Field — Nutrition Coaching Certification — Transition from CrossFit to Coaching — Trauma & Emotional Abuse — Our Job Hiring Process Resources Mentioned in This Episode: Netflix's "The Ultimatum: Queer Love" Smile Your Way Out of Stress There’s a Hole in My Sidewalk: The Romance of Self-Discovery by Portia Nelson "True crime is America’s guilty pleasure. Victims, families, and even killers have some words of warning" by The Independent ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex and Meredith recently made a trip down to The Gorge Amphitheatre in Washington down in the United States to see one of their favorite musicians live. It was a transformative weekend watching as Brandi Carlile performed hit after hit, as well as seeing all of the guest performers who joined her on stage. They talk all about what life lessons they learned in the process, what being on a weekend musical experience while in an RV was like, and why we all should remember that once a wolf, always a wolf. Disclaimer: Shortly after Alex and Meredith were at The Gorge, a mass shooting event took place. This episode was recorded prior to that event, and to honor the families, they are releasing the episode and asking those who can to click here to support the GoFund Me for the funerals of the two engaged women who died, Josilyn Ruiz and Brandy Escamilla. — The Gorge — Brandi Carlile's Beyond These Silent Days Tour & Echoes Through the Canyon — Renting an RV — Friday: Allison Russell & Marcus Mumford — Saturday: Joni Mitchell & the Joni Jam — Sunday: The Highwomen & Tanya Tucker — 3 Major Life Lessons from The Gorge — Love Wins — Personal Takeaways — Standing Up for Women & the LGBTQ+ Community Resources Mentioned in This Episode: The Gorge Amphitheatre Women & Songs Catherine Carlile's Looking Out Foundation The Heart Speaks in Whispers with Brandi Carlile and Corinne Bailey Rae 1989 by Taylor Swift ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex and Meredith discuss the benefits of getting outside for fitness and mental health. They share personal experiences of how starting their day with a morning walk has improved their overall well-being, creativity, and productivity. They also touch on the importance of Vitamin D and nature appreciation moments, and so they provide practical tips for incorporating outdoor routines into daily life and emphasize that even small steps can make a big impact. Tune in for some inspiration to get outside and enjoy the benefits of nature! — The Deal with Bathing Suits — How Being in the Gym All Day Harms You — Younger Athletes in CrossFit — The CrossFit Impact on Females — The Benefits of Getting Our Dog Rue — The Health Benefits of Morning Walks — Setting an Intention for the Day — Vitamin D, Bone Density, and Testosterone Production — Mental Health and Athletes — Tips for Starting a Walk Routine — Developing a Circadian Rhythm through Sunlight Exposure — Balancing the Gym & Outdoor Activity — Forming a Habit of Going Outside — Sunscreen, Moisturizer, and Other Essentials — Appreciating Nature Resources Mentioned in This Episode: Huberman Lab Podcast: "Dr. Samer Hattar, Timing Your Light, Food, & Exercise for Optimal Sleep, Energy, & Mood" ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex and Meredith are challenging the unrealistic beauty standard of the "summer body." They do this by exploring the history of the bikini body, explaining why timelines don't work for fitness goals, and emphasizing how healthy lifestyle habits are the only way to truly enjoy day-to-day life without shame. With social media and the constant bombardment of other people's "ideal" bodies, it has become increasingly difficult to appreciate your own body. Even professional ex-body builders can take years to rebuild a healthy mental image of themselves after starving themselves and pushing to get leaner. Alex and Meredith conclude the episode with the concept of a wellness body and share solutions to combat the increase in appearance-based, deadline-focused body goals. — Camping — Summer Body Trends — The History of the "Bikini Body" — Social Media & The Rise of Body Dysmorphia — Seasonal Changes in Mood & in Diet — The Downfall of Appearance-Based Goals — Creating Healthy Lifestyle Changes without a Timeline — Loving Your Body, or Being Neutral to It — Building Habits to Allow Enjoyment Instead of Shame — The Mental Health of Ex Body Builders — The Wellness Body — Why Dieting the First Time is Easier — Psychobiological Model of Motivation — Ratings of Perceived Exertion (RPE) — Living Up to Other People's Expectations of Your Body — Why You Should Never Comment On People's Bodies Resources Mentioned in This Episode: “Spring is the best time to lose weight”: Evidence that dieting is seasonal and reaches peak intensity during Spring The Original Airbedz Brian Hyland - Itsy Bitsy Teenie Weenie Yellow Polka Dot Bikini ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Afternoon Snack's bigger, gayer episode for 2023 Pride. Alex and Meredith discuss LGBTQ+ life and culture, offer dating advice, share their thoughts on the current sociopolitical climate, and discuss the ongoing struggles faced by the LGBTQ+ community. They draw from their own experiences and external resources to provide insight into the current state of affairs, emphasizing the need to continue celebrating the triumphs of being gay while recognizing the work still to be done. They also answer listener questions taken from their Instagram account, @tacticnutrition, addressing topics such as dating as gay women, sexual scarcity, breakups, and pride events. — 2023 Pride — Lesbian Stereotypes — Gay Women in Sports — Trans Athletes — Anti-trans laws in the US — Coming Out — Rising LGBTQ+ and Gender Acceptance in Gen Z — Being Married — Dating Advice for Gay Women — Listener Q&A: Femininity, Pride Events, Gay Friends, Sexual Scarcity, Breakups, and More! Listen to Afternoon Snack: The Pride Episode! Resources Mentioned in This Episode: Lesbian Stereotypes: The Worst (And Most Hilarious) Ideas Many Have About The Community by Mary Malia Mayim Bialik's Breakdown Podcast "Behind the visible queerness in women's sports – and why it matters" by Frankie de la Cruz ACLU Mapping Attacks on LGBTQ Rights in U.S. State Legislatures The Four Horsemen: Criticism, Contempt, Defensiveness, and Stonewalling Victory: The Triumphant Gay Revolution by Linda Hirshman ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Alex and Meredith speak with Tactic Nutrition Coach Lynsey Martin about the importance of prioritizing fitness and nutrition basics over appearance and trendy methods. Many people complicate their routines by trying different diets and exercises without first mastering the fundamentals, which makes it harder to be consistent and disciplined. It's crucial to build healthy habits that fit your body's specific needs in order to achieve long-term success, especially as we age. Everyone progresses at their own pace, and what works for one person may not work for another. Alex, Meredith, and Lynsey explore the psychological, physiological, genetic, and environmental factors that make weight loss a highly individual journey rather than a one-size-fits-all approach. — Defining Fitness and Nutrition Basics — Individual Variation as Affected by Psychology, Physiology, Genetics, and Environmental Influences — Eating for Health vs. Eating for Performance — How Food Marketing Impacts the Brain — Food Deserts — Twin Studies and Genetics vs. Environmental Impacts — Overcomplicated Routines — Consistency & Discipline — Weight Loss Drugs — Menopausal Weight Gain — Preserving Muscle Mass — Weight Training Benefits for Overall Health and for Older Individuals — Misinformation in the Fitness and Nutrition Space — Looking Beyond Physical Appearance Resources Mentioned in This Episode: The Minnesota Starvation Experiment Deirdra Tobias Joan MacDonald @trainwithjoan ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Meredith and Alex share practical tips and personal stories about maintaining healthy eating habits while on vacation. They emphasize the importance of enjoying your vacation while still being mindful of your food choices and offer strategies for balancing indulgence with healthy options. From bringing your own snacks to deciding on utility eating or pleasure eating, they provide a 5-step comprehensive guide to managing your food intake while on the road so that you can honor the experience of your next vacation while still maintaining a healthy lifestyle. — Practical Tips for Maintaining Healthy Eating Habits on the Road — Balancing Indulgence with Healthy Options — Alex & Meredith's Experiences with Nutrition/Fitness on the Road — Forming Habits Now to Enjoy Time Off Later — Bringing Your Own Snacks — Using Placeholders — To Track or Not to Track — Utility vs. Pleasure — Setting and Maintaining Boundaries — Permission to Enjoy Your Vacation — Not Stressing Too Much About Food — The Impact of Travel on Body Weight — Managing Expectations — Relaxing and Having Fun While Still Being Mindful of Food Choices — Honoring the Moment Resources Mentioned in This Episode: "Immunity to Change: How to Overcome It and Unlock the Potential in Yourself and Your Organization (Leadership for the Common Good)" by Lisa Laskow Lahey and Robert Kegan Nobu ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

This is Part Two of Alex and Meredith's sit down discussion with Four-Time Olympic Athlete, Georgia Simmerling. In Part Two, Georgia shares her personal experience of transitioning from being a professional athlete to starting her own business. She also shares her experience with eating disorders and extreme exercising, and what her recovery journey was like, and how her fiancée Stephanie Labbé helped her. Georgia speaks on the importance of setting goals after retirement to avoid the identity crisis that many athletes face. She even takes us through the journey of reclaiming running, cycling, and soccer as hobbies. The end of an athletic career doesn't have to mean the end of pursuing your passions; it's only the start of all that's left to come. TRIGGER WARNING: There is discussion of Georgia's eating disorder struggle from 02:30 - 15:45. Please skip if this topic is harmful to you in any way. — Transitioning into Post-Retirement Life — Disordered Eating (Bulimia) — Body Dysmorphia & the Olympics — Relationships — Coming Out as Gay — Mindset & Work Ethic — Starting Your Own Business — Finding and Making Goals — Remaining Passionate — Rediscovering Hobbies and Activities — Advice to Younger Athletes Resources Mentioned in This Episode: Follow Georgia Simmerling on IG @gsimmerling Follow AG Sports @teamagsports Learn about Georgia's Olympic Career Read About Georgia's Story AG Sports project8 ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Georgia Simmerling is a Bronze Olympic medalist and a 4-time Olympic Athlete. Georgia was the first Canadian athlete to ever compete in a different sport in three different Olympic Games; Alpine Skiing in Vancouver 2010, Ski Cross in Sochi 2014, and Team Pursuit Cycling in Rio 2016 and Tokyo 2020. She remains Canada's only 3-time multi-sport Olympian, and she takes Alex and Meredith through her journey. She created a female-powered sports agency called AG Sports, where she aims to generate positive change and equity in the sports landscape. In Part 1, Georgia shares her story of injury, recovery, change, growth, loss, and unwavering determination. — How Alex and Meredith met Georgia — Georgia's Olympic Career — Dealing with Injury: Broken Neck, Broken Back, Broken Legs, Concussions, Shattered Wrist, and a Nearly Torn Tongue — Winter Olympics and Summer Olympics — Support Systems & Healing: Fiancée Stephanie Labbé's Impact — Exploring Different Sports — Self-Determination and Athleticism — Creating AG Sports — Working with project8 as Director of Global Partnerships — Female Representation in Sports Resources Mentioned in This Episode: Follow Georgia Simmerling on IG Learn about Georgia's Olympic Career Read About Georgia's Story ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to the 100th Episode of Afternoon Snack! Learn more about your ad choices. Visit megaphone.fm/adchoices

Meredith and Alex sit down in this rabbit-hole filled episode where they explore grifting in the fitness space, and how the over-complication of workout routines can take away from the fundamentals of fitness and nutrition. Instead of science-backed, peer-reviewed advice, profits and quick fixes are everywhere in social media. They try to see through that noise to what fitness grifts you should watch out for while also exploring current grifts in nutrition. They break down the concept of raw diets, the ways in which food processing changed the course of human evolution, and how what we eat reflects current social hierarchies in our society. — Being Pet Owners — What Grifting Is — False Science in Fitness Documentarys — Raw Diets — Food Processing: Pre, Primary, Secondary, — The Industrial + Agricultural Revolutions — What Caloric Needs Are — Seed Oils, Sodium, and The Spice Trade — Nutrition-based Social Hierarchies — The Deal with Raw Ground Beef — Zone 2 Heart Rate — HIIT Workouts — Intensity vs. Volume in a Workout Resources Mentioned in This Episode: The Mel Robbins Podcast The Game Changers Dcoumentary "The Game Changers - A Scientific Review with Full Citations" by Meredith Root "The rise and fall of the Liver King—a social media sensation who is now being sued by his followers for $25 million" by Catalina Giant and The Conversation "Food for Thought: Was Cooking a Pivotal Step in Human Evolution?" by Alexandra Rosati in The Scientific American "This Olympic champion speed skater trains on the bike 30 hours per week" by Zach Nehr ──────────────────────────── Want to work with Tactic Functional Nutrition? Check Out Our Services Learn More About Us Here and be sure to follow Tactic Nutrition on IG! Stay in the loop with us by signing up for our email list! Learn more about your ad choices. Visit megaphone.fm/adchoices