In today’s conversation, Sophia and Kristin start off by sharing recent stories and things that have been going on in their personal lives. Then, they transition into a discussion about the complexities of marketing in the food industry, particularly focusing on misleading and shady labels and claims. Sophia and Kristin emphasize the importance of being an informed consumer, understanding food labels, and recognizing the tactics used by marketers to influence purchasing decisions. They provide practical tips for navigating grocery shopping and making healthier choices, ultimately encouraging listeners to cultivate self-awareness and curiosity about the products they consume.

Key Takeaways

• Marketing tactics can be misleading, especially in the food industry.
• Understanding food labels is crucial for making informed choices.
• High protein claims on products often do not reflect true nutritional value.
• Kristin’s “high protein check”
• Self-awareness in shopping can lead to better health choices.
• Whole foods are generally a healthier option than processed foods.
• Curiosity about ingredients can help consumers make better decisions.
• Fear-based marketing can lead to unnecessary restrictions in diet.
• Sustainable eating habits are more beneficial than restrictive diets.

Chapters

00:00 Introduction and Personal Stories

21:36 Navigating Bullshit Marketing in Grocery Stores

29:30 Misleading Marketing in Food Products

31:26 Defining Healthy Eating

36:26 The Truth Behind Gluten-Free Labels

39:26 Understanding Food Labels and Claims

42:39 Fear-Based Marketing Tactics

45:06 The Plant-Based Dilemma

48:00 Practical Tips for Informed Eating

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, Sophia & Kristin

In this conversation, Sophia and Kristin dive into macronutrients -- what they are, why tracking can add value to your health and overall goals, the role macronutrients in health, personal experiences, and the importance of mindset and flexibility in nutrition.

The episode also highlights different apps for tracking macros and alternative methods for those who may find traditional tracking overwhelming.

Takeaways:

• Women often under eat protein due to societal norms.
• Carbs are essential for energy, especially when lifting weights.
• Fiber is crucial for digestive health and is often under consumed.
• Healthy fats are important for hormone transport and nutrient absorption.
• Tracking macros can help in understanding nutrition better.
• Maintenance calories are essential for metabolic health.
• Eating more can sometimes lead to weight loss due to increased energy levels.
• Building muscle requires adequate nutrition, especially protein.

Chapters

06:49 Personal Health Journeys and Injuries

09:39 Concert Experiences and Family Life

12:47 Tracking Macros: Tools and Techniques

15:47 Understanding Macros and Their Importance

24:01 Understanding Macros Beyond Dieting

25:20 The Role of Alcohol in Macronutrient Tracking

26:53 Calories vs. Macros: The Importance of Composition

28:21 Flexible Tracking: Making Room for Treats

29:22 Personal Tracking Experiences and Maintenance Phases

32:43 The Learning Curve of Tracking Macros

33:33 The Doritos Story: A Lesson in Tracking Frustration

48:45 The Basics of Protein, Fats, and Carbs

54:54 The Importance of Protein

01:05:50 Understanding Carbohydrates

01:16:44 The Role of Fats in Nutrition

01:16:48 Understanding the Spectrum of Food

01:20:57 The Importance of Self-Auditing in Nutrition

01:25:35 Navigating Macronutrients and Their Role

01:32:23 The Journey to Maintenance and Beyond

01:40:03 Engaging with Our Community and Closing Thoughts

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, Sophia & Kristin

In this episode, Sophia and Kristin have an honest conversation around the 'Skinny Tok' trend + its implications on diet culture. They aim to raise awareness about the dangers of diet culture and promote a healthier mindset towards body image and nutrition. In this conversation, Kristin and Sophia explore the complexities of body image, the cultural significance of comfort foods, and the importance of self-love and positive self-talk. They discuss the unrealistic standards set by diet culture, the emotional connections we have with food, and the need to redefine our relationship with eating. The dialogue emphasizes the importance of understanding hunger versus cravings, the guilt often associated with eating, and the power of shifting our mindset towards food and body image.

Key Takeaways:

• The importance of recognizing and addressing diet culture in society.
• Defining 'Skinny Tok'
• Awareness of disordered eating behaviors is crucial for personal health.
• It's okay to want to change your body, but the approach matters.
• Normalizing diverse body types is essential for mental health.
• Accountability can drive personal growth and motivation.
• The obsession with thigh gaps is unrealistic for many.
• Comfort foods play a significant role in cultural identity and mental health.
• Weight loss does not equate to self-worth, health, or beauty.
• Positive self-talk can transform one's body image perception.
• Understanding the difference between hunger and cravings is crucial.
• Food guilt is a common issue that needs to be addressed.
• Changing the narrative around food can reduce guilt and shame.
• Enjoying food mindfully can enhance the eating experience.
• Building strength is a more empowering goal than striving for skinniness.
• Therapy and coaching can help improve one's relationship with food.

Chapters

00:00Introduction to the Podcast and Its Purpose

00:50Exploring Food Rules and Their Impact

01:01The Polarizing Nature of Strong Opinions

04:05Cultural Commentary and Personal Anecdotes

06:45Coping with Authority: A Personal Story

09:03Reflections on Childhood Behavior and Authority

11:31Public Reactions and Accountability in Relationships

16:38Celebrating Milestones: Proposals and Personal Growth

19:44Powerlifting Journey: Overcoming Challenges

22:22Skinny Tok: Addressing Diet Culture and Body Image

26:22Awareness and Intentionality in Social Media Consumption

27:33Understanding Diet Culture and Its Impact

28:23Navigating Disordered Eating Thoughts

32:14The Role of Comfort Food in Mental Health

36:18Cultural Significance of Food and Joy

40:07Redefining Beauty and Self-Worth Beyond Weight Loss

45:51Empowerment Through Strength and Capability

48:26Embracing Hunger: A New Perspective

50:49Understanding Cravings vs. True Hunger

55:30The Impact of Restriction on Eating Habits

58:30Seeking Help: The Role of Therapy in Food Relationships

01:00:49Dismantling Food Guilt and Moralizing Eating

01:05:57Mindful Eating: The Power of Self-Conversation

Welcome to the UBOB community and movement!

You can expect a new episode every other Tuesday!

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs,

Sophia & Kristin

In this conversation, Sophia and Kristin dive into the challenges of navigating health and fitness advice, the importance of understanding red and green flags in coaching, and share practical steps to take when beginning your health and fitness journey. They emphasize the significance of intent behind health goals and the necessity of simplifying the journey towards wellness. The conversation highlights what diet culture is and the importance of personalizing approaches to fitness and nutrition.

Key Takeaways:

• Health and fitness advice can be contradictory and overwhelming.
• It's crucial to identify red flags in coaching, such as unrealistic promises.
• Green flags include personalized coaching and evidence-based advice.
• Intent behind health goals is more important than the goals themselves.
• Simplicity in health and fitness is key to sustainability.
• Tracking progress can be beneficial if done with the right mindset.
• Common sense should guide health and fitness decisions.
• Something is always better than nothing when it comes to exercise.
• Building habits takes time and should be approached gradually.

Your Beginner List and Steps to Take:

Reminder: approach this with an "add more" mentality! And ask yourself these questions when deciding your ONE: When focusing on my one habit, what is realistic for me not just right now, but for the rest of my life? Does this fit within my current lifestyle and season of life? Does this feel restrictive or empowering? Am I setting myself up for success and small wins to gain momentum right away?

Step 1: Self-audit

Step 2: Choose your ONE habit

• drink more water
• incorporate more fruits/veggies
• focus on protein forward meals
• add more daily movement and steps into my day (like a short walk or exercise snackies)
• strength train 1-2 days per week
• better sleep routines (morning or evening)
• decreasing stress

Step 3: Create your HOW: after deciding your one habit, brainstorm ways for HOW you will achieve this goal/new habit formation. Focus on this one habit for the next 2-4 weeks and then self-audit again and ask yourself: stick, shift, or stack?..... do I need to stick with my habit? shift my habit? or stack my habit with a new habit?

Chapters

07:54 Identifying Red Flags in Diet Culture

08:31 Empowering Women Against Diet Culture

10:25 The Complexity of Health and Fitness Coaching

15:41 Navigating Contradictory Health Advice

18:33 Starting Your Health Journey

22:17 The Importance of Sustainable Habits

26:43 Incorporating Movement into Daily Life

28:52 Experimentation

33:11 Overcoming the All-or-Nothing Mentality

36:33 Practical Tips for Healthy Living

43:14 Setting Measurable Goals

47:25 The Importance of Small Wins in Health Goals

51:20 Identifying Red Flags in Social Media Influencers

57:31 Understanding Intent Behind Goals

01:00:54 The Role of Data in Health & Fitness

01:11:39 Navigating Supplements & Their Necessity

01:12:55 Engaging with Our Community and Growing Together

Welcome to the UBOB community and movement!

You can expect a new episode every other Tuesday!

• IG: https://www.instagram.com/ubobpod
• FB: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs, Sophia & Kristin

Summary:

In the first episode of the podcast, hosts Sophia Bassett and Kristin Petrony share their personal health journeys, discuss the purpose behind creating the podcast, and explore the impact of diet culture on women's lives. They emphasize the importance of community and support in overcoming challenges related to health and wellness, while also highlighting the empowering journey of strength training.

Key Takeaways

• Diet culture is making a comeback, and we need to address it.
• How our personal experiences have shaped our views on health and wellness.
• Powerlifting provides a sense of purpose and community.
• It's important to focus on strength rather than just weight.
• Sharing personal stories to help others feel less alone.
• Building a supportive community is essential for empowerment.
• Women need to hear that they don't have to starve themselves.
• We want to hear from our listeners and build a community and movement.

Chapters

00:00Introduction to Under the Barbell, Over the Bullshit Podcast

00:50Personal Updates and Health Awareness

01:18Feminism and Body Positivity

05:24The Birth of the Podcast Idea

05:47Why Create This Podcast?

12:51Personal Health Journeys and Experiences

22:47Transforming Relationships with Food and Fitness

26:59The Power of Mindset and Support Systems

31:13Navigating Weight Loss and Body Image

36:00The Journey to Strength Training and Powerlifting

40:32Finding Purpose in Fitness and Community Engagement

Welcome to the UBOB community and movement!

You can expect a new episode every other Tuesday!

Find us on socials to join the community:

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs,

Sophia & Kristin

Welcome to the movement!

You can expect a new episode every other Tuesday!

Find us on socials to join the community:

• Instagram: https://www.instagram.com/ubobpod
• Facebook: https://www.facebook.com/ubobpod
• TikTok: https://www.tiktok.com/@ubobpod?_t=ZP-8yHNQsz4LWQ&_r=1
• YouTube: https://www.youtube.com/@ubobpod

Email us at ubobpod@gmail.com

Your Anti-Diet Culture BFFs,

Sophia & Kristin