Why Muscle Mass Matters for Our Health, Performance, and Longevity (Ep. 40)
TEN Talks with Joelle Samantha
Release Date: 08/09/2023
The Physiological Ramifications of Weight Regain (Ep. 50)
TEN Talks with Joelle Samantha
In last week's episode, Sarah and I primarily discussed the psychological side of the effects of weight regain and in today's episode, I want to cover the potential physiological consequences fo weight regain. We'll chat about metabolic adaptation, energy balance, and give you some practical tips to mitigate weight regain in the future. Time Stamps: (0:50) Physiological Ramifications of Weight Regain (1:25) The Concept of Metabolic Adaptation (2:32) Jimmy Example (4:45) Calories In vs Calories Out (9:10) 1200 Calorie Example (10:15) The Truth About Reverse Dieting (12:52) Why We...
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The Psychological Ramifications of Weight Regain with Sarah Tierney (Ep. 49)
TEN Talks with Joelle Samantha
The topic of weight regain is one that comes up a lot in my DM's and on my question boxes and I wanted to talk about it with a fellow coach that specializes in this topic (and she's a big fan of Level TEN too). Sarah Tierney is the Owner of Hard House Nutrition and Co-Instructor for the Health Mindset Certification. We also talk a good bit about being mom's and tough love as well. Time Stamps: (1:17) Psychological Impact of Weight Regain (5:01) Issues with Prior Cycles of Restriction (8:32) Gaps in Research vs In Practice (13:15) The Motivation Aspect of Weight Loss and Tooth...
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Demystifying Type 1 Diabetes, Insulin Resistance and Insulin Sensitivity, and Working From the Inside Out with Lauren Bongiorno (Ep. 48)
TEN Talks with Joelle Samantha
There's a good amount of confusion around diabetes and the difference between Type 1 and Type 2 and I wanted to bring on a good friend and expert this week to talk about this topic. Lauren Bongiorno is the CEO of Risely Health and the Host of Reclaim Your Rise. We discuss everything Type 1 diabetes to daily struggles we often don't consider, additional planning that is involved, the wave of CGM's, and more! Time Stamps: (0:58) Lauren’s Story and Finding Type 1 Diabetes (2:30) Type 1 vs Type 2 Diabetes (9:30) Daily Struggles with Type 1 (14:40) Insulin Resistance and Insulin...
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Getting to Know Coach Sarah: Training Modifications After Kids and Building Resiliency (Ep. 47)
TEN Talks with Joelle Samantha
So excited to introduce and to get to know more another coach here at Level TEN and today is Coach Sarah Emma! Coach Sarah has a Master's of Science, her CSCS, Precision Nutrition Level 2 certification, and is a recent new mom! We discuss the changes she's made to her training since becoming a mom, what she's learned since getting into health and fitness, building resiliency, and more! Time Stamps: (0:08) THE Coach Sarah Emma (2:12) Coaching Changes Since Having A Child (8:30) Sloane Story Example (13:50) Feeling Like We Don’t Have Choice (17:00) What Launched Sarah Into...
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In-Person vs Online Training: Which Path is Right For You? (Ep. 46)
TEN Talks with Joelle Samantha
As an owner of an online coaching company who's spent a lot of time training individuals in-person in the past along with most of my team doing the same, I've seen both sides and which I think benefits people the most. In today's episode, I want to clear up some misconceptions around online vs in-person training, the accountability you receive in each, which would be most valuable to you, and more! Time Stamps: (0:20) In-Person vs Online Coaching (2:00) What In-Person Training Looks Like (5:40) Some n-Person Training Elements to Be Aware Of (7:20) The Nutritional Guidance Side...
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The Honest Truth About Mom Guilt, Mom Support, and Childcare (Ep. 45)
TEN Talks with Joelle Samantha
I had a different plan for what I was going to talk about in today's episode but sometimes you just have to get things off your chest and go in a completely different direction. I talk a lot about doing it tired and something on social media I'm getting really tired of is the lack of support for mom's and the guilt laid on from other's around childcare. Do you but guilt shaming other mom's for hiring a babysitter or putting their kids in childcare is ridiculous. Listen in as I explain my honest thoughts on the subject! Time Stamps: (0:08) Recording It Tired Today (1:00) Post...
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Getting to Know Coach Courtney: The Root Cause Approach and Going Deeper with Gut Health (Ep. 44)
TEN Talks with Joelle Samantha
Coach Courtney is back on the podcast (her first appearance was Episode 11 if you haven't listened to that) and she is back to get to know her more! We recently had Coach Tori on and got a lot of great feedback about getting to know our Level TEN coaches and while we'll talk about some important health and fitness topics, we're also going to learn more about Courtney's journey with her own health and fitness! Time Stamps: (1:43) The Beginning of Courtney’s Journey (9:12) Gallbladder Removal (12:30) Giant Salad Bowl of Lucky Charms (14:05) Issues Metabolizing Fat? (18:00) The...
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More Than Aesthetics: Keys To a Quality Life in Older Age with Susan Niebergall (Ep. 43)
TEN Talks with Joelle Samantha
My guest today is living proof that you can thrive in your health and fitness at any age! Susan Niebergall is an online fitness coach and Co-Coach at the Inner Circle with Jordan Syatt. Susan is also 63 years old and absolutely crushing it! We talk about her start in this industry, keys to longevity, the art of simplification, and more! Time Stamps: (1:14) Susan is 63 (2:23) Susan’s Start (12:30) Thinking in Decades (18:00) The Key to Longevity (21:30) Nice Man at the Gym (23:52) More Than Aesthetics (31:00) The Art of Simplification (36:06) Top 3 Mistakes Older Adults Make in...
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Do It Tired: Why Your Future Self Will Thank You (Ep. 42)
TEN Talks with Joelle Samantha
If you follow me on Instagram, you've probably heard me use the phrase, "do it tired". It caught on as a mantra but I wanted to share in this episode what I mean when I say do it tired. I don't mean not listening to your body if you got 4 hours of sleep and doing a heavy gym day anyway. Sometimes rest days are the best option for you that day. However, your future self will thank you if you keep the promises you make to yourself despite feeling tired. Listen in as I explain further and let me know what your thoughts are! Time Stamps: (1:20) The Too Tired Thoughts (2:15) Grit vs...
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Thriving As A Digital NOMAD, Travel Tips, Finding Joy and Exercise in Recreational Activities, and More with Level TEN Coach Tori! (Ep. 41)
TEN Talks with Joelle Samantha
Afraid of traveling because you feel like you won't be able to stay consistent with your health and fitness? Getting sick of the gym and need to change it up? We have just the episode for you! Coach Tori joins me today on the show to discuss all things travel, health, and finding joy in recreational activities (like pickleball which is blowing up). We also discuss Tori's powerful health and fitness journey growing up and everything she's been through to get to where she is today. Time Stamps: (1:08) Tori’s Story and Background (6:20) Switching Towards the Other Extreme (12:00)...
info_outlineWe've talked multiple times about how important strength training is but today's episode will explain to you why it's so important! So much research is coming out about the positive impact of having muscle mass. Every major system in the body benefits from having muscle mass including many you wouldn't think of! Listen in as I explain the benefits of having muscle mass, why this absolutely applies to women, and more!
Time Stamps:
(0:08) Why Muscle Mass Matters
(2:02) We Should Be Strength Training No Matter What
(3:05) Muscle Mass and Our Health
(6:45) Looking At Some Research
(11:00) Muscle Stimulation
(12:19) Coach Brad’s Article
(14:45) For My Females
(17:30 What’s the Point?
(25:45) Doing Things For Your Future Self
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Resources:
- Caan BJ, Cespedes Feliciano EM, Prado CM, Alexeeff S, Kroenke CH, Bradshaw P, Quesenberry CP, Weltzien EK, Castillo AL, Olobatuyi TA, Chen WY. Association of Muscle and Adiposity Measured by Computed Tomography With Survival in Patients With Nonmetastatic Breast Cancer. JAMA Oncol. 2018 Jun 1;4(6):798-804. doi: 10.1001/jamaoncol.2018.0137. PMID: 29621380; PMCID: PMC6584322.
- Akahoshi T, Yasuda M, Momii K, Kubota K, Shono Y, Kaku N, Tokuda K, Nagata T, Yoshizumi T, Shirabe K, Hashizume M, Maehara Y. Sarcopenia is a predictive factor for prolonged intensive care unit stays in high-energy blunt trauma patients. Acute Med Surg. 2016 May 2;3(4):326-331. doi: 10.1002/ams2.195. PMID: 29123807; PMCID: PMC5667315.
- García-Hermoso, A., Cavero-Redondo, I., Ramírez-Vélez, R., Ruiz, J. R., Ortega, F. B., Lee, D. C., & Martínez-Vizcaíno, V. (2018). Muscular strength as a predictor of all-cause mortality in an apparently healthy population: a systematic review and meta-analysis of data from approximately 2 million men and women. Archives of physical medicine and rehabilitation, 99(10), 2100-2113.
- Boyle, P. A., Buchman, A. S., Wilson, R. S., Leurgans, S. E., & Bennett, D. A. (2009). Association of muscle strength with the risk of Alzheimer disease and the rate of cognitive decline in community-dwelling older persons. Archives of neurology, 66(11), 1339-1344.
- Parker, K., Rhee, Y., Tomkinson, G. R., Vincent, B. M., O'Connor, M. L., & McGrath, R. (2021). Handgrip weakness and asymmetry independently predict the development of new activity limitations: results from analyses of longitudinal data from the US health and retirement study. Journal of the American Medical Directors Association, 22(4), 821-826.
- den Ouden, M. E., Schuurmans, M. J., Arts, I. E., & van der Schouw, Y. T. (2013). Association between physical performance characteristics and independence in activities of daily living in middle‐aged and elderly men. Geriatrics & gerontology international, 13(2), 274-280.
- Carla M. Prado, Sarah A. Purcell, Carolyn Alish, Suzette L. Pereira, Nicolaas E. Deutz, Daren K. Heyland, Bret H. Goodpaster, Kelly A. Tappenden & Steven B. Heymsfield (2018) Implications of low muscle mass across the continuum of care: a narrative review, Annals of Medicine, 50:8, 675-693, DOI:
10.1080/07853890.2018.1511918 - Weijs PJ, Looijaard WG, Dekker IM, Stapel SN, Girbes AR, Oudemans-van Straaten HM, Beishuizen A. Low skeletal muscle area is a risk factor for mortality in mechanically ventilated critically ill patients. Crit Care. 2014 Jan 13;18(2):R12. doi: 10.1186/cc13189. PMID: 24410863; PMCID: PMC4028783.
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Where You Can Find Me: @joellesamantha
Nutrition & Fitness Coaching: @leveltencoaching
Fitness Coaching Software: @fitcoachpro