Just One More! With Joanna and Daphnie
100 episodes - English - Latest episode: over 4 years ago - ★★★★★ - 51 ratingsA fitness and nutrition podcast for normal people who want to be more awesome. The people who are caught between just one more burpee and just one more cupcake: you are our people! Hosted by Joanna Shaw Flamm and Daphnie Yang.
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Episodes
#067RR Meal Planning and Grocery Shopping
November 12, 2018 09:00 - 55 minutes - 64.9 MBWe all want to eat better and spend less money, but let’s be honest: it takes a lot of preparation to eat at home in a way that really is cheap, nutritious, and doesn’t take one million hours. This week, Daphnie and Joanna share how they handle meal planning and grocery shopping, including their best tips and their many failures. Plus, Daphnie totally flips out over what Joanna found for this week’s “This is Crazy, Right?” Links in this episode: Meal planning tips for families, Todoist app,...
#149 Noom and Weight Watchers
November 05, 2018 09:00 - 57 minutes - 68 MBThis week we’re breaking down two diet services that are being marketed to millenials: Noom and Weight Watchers (oh, I’m so sorry, “WW”). What do they claim to be? What are they, actually? Why don’t we need them, and if we find their offers compelling, what can we do instead? Be warned, sneaky diets that are trying to pretend they aren’t diets: Daphnie and Joanna are coming for you! Links in this episode: Christy Harrison on Weight Watchers, Information about orthorexia from the National Ea...
#148 Shoulders
October 29, 2018 08:00 - 50 minutes - 58.9 MBWe carry a lot on our shoulders these days: giant purses, laptops, and the consequences of bad computer posture and hours of cell phone use. It’s no wonder that a lot of us have shoulder pain! Daphnie helps explain what our shoulders are made of, what causes all that pain, and what exercises we can do to strengthen our body’s biggest and most complicated joints. Plus, we go taco crazy in “Best Choice”. Links in this episode: How to find a PT near you, Dr. Laura’s website if you need a chiro...
#147 CBD
October 22, 2018 08:00 - 54 minutes - 64 MBEveryone is talking about CBD. It’s exciting because it’s...weed...kind of? It feels a little illicit? But what is it really? It gets promoted as a miracle cure for everything, but is it even legal? Is it safe? Is it all just placebo effect? Daphnie and Joanna dig into the current research to try and clear the air. Links in this episode: Articles Joanna used for research from the Harvard Kennedy School, NPR Shots blog, WebMD, and The New Yorker, Code Switch on marijuana and race, The New R...
#146 Lunch
October 15, 2018 08:00 - 43 minutes - 50.5 MBLunch is the meal you eat in the middle of your day, but that means different things to different people. It can be at noon or 4pm, a frozen burrito on a “15” at your retail job or an expensive salad scarfed at your desk between meetings. We hear lots of ideas about how to be “good” at lunch, but Daphnie wants to talk about making lunch work for your lifestyle so that you leave lunch satisfied physically and emotionally. Links in this episode: Joanna’s Pinterest board of packable lunches, O...
#145 Calves
October 08, 2018 08:00 - 40 minutes - 48.1 MBThe more times you say it, the less it sounds like a word. Calves. Callllllvvvves. Caffs? The point is, we’re talking about the muscles of your lower leg. Daphnie explains the anatomy of the calves, why they’re important, how to strengthen them, and whether or not we can really change how they look. Plus: injury prevention tips! Links in this episode: The anatomy of the calf, Video instruction on how to do calf raises, How to foam roll your calves and how to foam roll for shin splints, join...
#144 Listener Questions
October 01, 2018 08:00 - 53 minutes - 62.7 MBLinks in this episode: Two episodes from our archives that we mention: “Is it OK to Want to Lose Weight?” and “Building a Workout”, Fitness Blender free online workout videos, Join us on Patreon!
#143 Surviving Brain Injury with Mimi Hayes
September 24, 2018 08:00 - 59 minutes - 69.6 MBYou know that feeling when you’re 22 and just out of college and you start your first job and you aren’t feeling well and it turns out you have a brain hemorrhage and have to have brain surgery? Comedian and author Mimi Hayes knows that feeling! Mimi tells the story of her diagnosis and recovery in her new book I'll Be OK, It's Just a Hole In My Head, and she has great advice (and jokes!) for anyone dealing with brain injury or supporting someone going through it. Links in this episode: Buy...
#013RR Top 5 Tips and Tricks
September 17, 2018 08:00 - 28 minutes - 33.9 MBThis week we’re keeping it short and sweet with Daphnie's Top 5 Tips and Tricks for living your healthiest, most balanced life. What do pizza demons, Bugle fingers, and weight room dudes have in common? This episode, that’s what. Plus, Joanna tries to wiggle out of exercising with her “Excuse of the Week”. Links in this episode: Free online Tabata timer, Article from the Washington Post about the benefits of a cut-off time, Buy a wide mouth Nalgene for power water, Get a mouthpiece too so y...
#142 Therapy with Psychotherapist Lindsey Pratt
September 10, 2018 08:00 - 49 minutes - 58.7 MBWe’ve told our listeners to consider going to therapy a million times, but how do you figure out if therapy might be helpful to you? Psychotherapist Lindsey Pratt, LMHC, joins us to talk about signs that therapy might be useful, how to find a therapist that’s a good fit, how to break up with a therapist that isn’t working out, and (let’s be real) how to pay for it. Links in this episode:Lindsey's individual practice website, Intuitive Healing Psychotherapy Practice website, Find a therapist...
#049RR Inflammation
September 03, 2018 08:00 - 54 minutes - 64.6 MBTalking about inflammation has gotten trendy recently. Is it really the cause of all of our problems? Daphnie explains the different kinds of inflammation, what the deal is with anti-inflammatory diets, and how we can use reducing inflammation to our advantage. Plus we talk about delicious nutritious olive oil in “Power Foods”. Links in this episode: Chronic stress in kids, EWG guide to household cleaners, New Yorker article about inflammation, How strong is the link between inflammation an...
#141 Ankles & Sprains
August 27, 2018 08:00 - 35 minutes - 42.2 MBMost of us have sprained an ankle at some point, but not all ankle sprains are alike. Some seem to heal overnight; others can put you on crutches for weeks. Daphnie explains what causes ankle sprains, why some are worse than others, how to handle recovery, and what exercises we can do to keep them from happening. Links in this episode: Anatomy of the ankle. Form videos: side lunges, curtsey lunges, calf raises. Support us on Patreon!
#140 Caffeine
August 20, 2018 08:00 - 40 minutes - 48 MBWe all have a friend who is giving up caffeine and is sooooooo pleased with themselves, but do we really need to do that? What IS caffeine and what is it actually doing to us? Daphnie gives us the information we need to make our own choices. Please, please, please, Daphnie: don’t take away our coffee! Links in this episode: More on whether or not caffeine can be addictive, Caffeine amounts in different drinks
#139 Chest Muscles
August 13, 2018 08:00 - 44 minutes - 53.1 MBLike pushing doors open? Picking up groceries? Getting up from the ground? Then you LOVE your chest muscles! Daphnie explains how our pecs work, how we can strengthen them, and how to know if you may have hurt them opening a sticky window. Plus, we talk pancakes in “Best Choice”! Links in this episode: Punky Brewster bust clip, Our episodes on Backs and Building Functional Strength, Video on foam rolling your pecs, Form videos: Push Up, Dumbbell Chest Press, Tricep Dip, Chest Fly. Support u...
#138 Get Creative with Katherine Jaeger-Thomas
August 06, 2018 08:00 - 1 hour - 80.5 MBCreative career and business coach Katherine Jaeger-Thomas says we’re all creative beings, whether we’re professional actors, amateur painters, or parents inventing a new way to handle bedtime. We talk with her about how we can work on being more awesome by fostering creativity in our daily lives, even if we don’t have 15 (or even 5) minutes to spare. Links in this episode: Katherine's website: KJT Coaching,Create Space Facebook group,International Coaching Federation, Support us on Patreon
#137 5 "Healthy" Ideas to Ignore
July 30, 2018 08:00 - 50 minutes - 59.7 MBIdeas about health and fitness change fast. Sometimes the science gets better; other times, corporations just want to sell you new stuff. This week we make a list of things that were, or are, advertised as “healthy” that you should feel free to ignore completely. Plus, Daphnie works the lats in “Daphnie’s Favorite Exercise”. Links in this episode: Intuitive Eating book, Food Psych podcast, Kellogg brothers book, Steel cut oats recipe, Breakfast quinoa recipe, Science against diet soda/artif...
#045RR 10 Small Steps to Being More Awesome
July 23, 2018 08:00 - 52 minutes - 61.5 MBFeeling overwhelmed by the idea of making a change in your life because your ideal is so far from where you are? We know that feel. This week, start with one of these 10 small, super not scary changes and start becoming more awesome RIGHT NOW! #NoExcuses Plus, Daphnie talks us out of a detox in “This is Crazy, Right?” Links in this episode: More info on Tabata and HIIT, Online Tabata Timer, Wide Mouth Nalgene, Mouthpiece for Wide Mouth Nalgene, Meditation App
#136 Hamstrings
July 16, 2018 08:00 - 50 minutes - 59.5 MBHamstrings aren’t just sitting there waiting for dads to pull them while playing touch football at Thanksgiving. They’re one of our biggest muscle groups! Learn how they work, when we use them, why we injure them so often, and what to do to prevent it. Plus, Daphnie gives us her current favorite smoothie recipe in “What Your Trainer Eats”! Links in this episode: More about hamstrings including some good images, Our episode on headaches with Jan Mundo, Daphnie's current favorite protein/coll...
#135 Changing Negative Self-Talk
July 09, 2018 08:00 - 58 minutes - 68.5 MBThe way we talk to ourselves matters. Whether it’s about our bodies, our jobs, or our relationships, negative self-talk feels productive but actually keeps us from the things we want out of life. Daphnie brings us tools for changing our negative self-talk into thought patterns that are productive and healthy, while still acknowledging the pain that fuels those harmful thoughts in the first place. Links in this episode: Heart and Brain comics, Free meditation app, Jezebel on how to find a th...
#134 Eating Out
July 02, 2018 08:00 - 53 minutes - 63.2 MBEating out can be fun, relaxing, and exciting. It can also be overwhelming, guilt-inducing, stressful, or boring. We ask Daphnie how she balances thinking about nutrition and eating for pleasure when she’s dining out, and we offer some practical tips for travel, business dinners, office lunches, and fun meals with friends. Links in this episode: Support us on Patreon! Past episodes we mention in this episode: Meal Planning and Grocery Shopping, Love Your Body with Holly Toronto, Stay Fit at...
#133 Sexual Health with Kim Kaiser, LPN
June 25, 2018 08:00 - 1 hour - 99 MBThere’s one thing that affects nearly all of our listeners that we haven’t covered at all: sex! Public health nurse Kim Kaiser, LPN, joins us to talk about how to care for the parts of our bodies that might be involved in sex. We also talk about the most common sexually transmitted infections: how to recognize them, what the tests are like, and how they’re treated. Get the information you need to make informed choices (and laugh a lot, too!) Links in this episode: Kim's website and Instagra...
#132 Knees
June 18, 2018 08:00 - 55 minutes - 65.4 MBKnees can seem like the human body’s weak spot, but are they really? If there are activities you’re avoiding because of knee problems (or fear of future knee problems) Daphnie is here to help shift your perspective. She explains what’s behind common knee problems and what you can do to strengthen and support the largest joints in your body. Links in this episode: Support us on Patreon! Here's a good image of the human knee. Form videos: Glute bridge, squats, lunges, deadlifts, lateral lunges
#029RR Top 10 Travel Tips
June 11, 2018 08:00 - 1 hour - 75.5 MBPlanning a trip for Spring Break or thinking ahead to summer adventures? We’ve got you covered with Daphnie’s Top 10 Travel Tips. How do you enjoy yourself without coming home to a big ol’ pile of guilt? Do you have to work out on vacation? Can you still have that margarita? And how do you make sure you can still...you know...go? We’ve got answers! Plus, Daphnie talks about fasting diets in “This is Crazy, Right?” Links in this episode: Avocado Vine, Well blog's article on fasting diets, ou...
#131 Quads
June 04, 2018 08:00 - 54 minutes - 64.1 MBQuads are one of the biggest muscle groups in the body, but do you actually know what they do? Daphnie says most of us are quad-dominant, and “not in a good way”. This week, she explains the role our quads play in everyday mobility and suggests some of her favorite exercises to keep our muscles balanced. Plus we give poor Daphnie a heart attack in “This is Crazy, Right?” Links in this episode: Graphics of the quads, Our past episodes on How to Build Functional Strength, Injuries and Prevent...
#130 Fitness for All Levels with Colleen Conlon
May 28, 2018 08:00 - 1 hour - 73.9 MBIt’s one thing to say your workout class is for all levels. It’s another to actually make it a place where everyone feels comfortable and can get a great workout, from newbies to professional athletes. Colleen Conlon, Studio Manager of The Sweatshed, walks us through how she does it with Sweatshed’s HIIT workouts, how she trains her instructors, and what we should be doing to take care of ourselves when we take a new class. Links in this episode: Sign up for our free Listener Meetup Class o...
#129 Healing Headaches with Jan Mundo
May 21, 2018 08:00 - 1 hour - 76.6 MBHeadaches and migraines aren’t just “in your head”; they can seriously affect your overall health, not to mention happiness. Headache coach Jan Mundo has been treating headache sufferers, including herself, since the 1970s, and her new book, The Headache Healer’s Handbook, offers a holistic, somatic approach to migraine relief and prevention. Jan walks us through how migraineurs can investigate headache triggers and be our own best advocates. Links in this episode: Jan’s website, Jan’s boo...
#128 Push Yourself
May 14, 2018 08:00 - 51 minutes - 60.4 MBAnyone who works out knows the feeling of the dreaded plateau: you feel like you’re just going through the motions, you’re bored, and you have a sneaking suspicion that your workouts aren’t actually...doing anything. This can really get in the way of making exercise a regular part of your routine, but motivating yourself to work harder is difficult (for obvious reasons). Daphnie convinces us it’s worth it and helps us figure out how to do it safely. Links in this episode: Laurie Hernandez "...
#127 Wellness for Every Body with Chelsea Burrell
May 07, 2018 08:00 - 1 hour - 72 MB“Wellness spaces” can be less than welcoming, especially if you don’t see other people who look like you in class (or even on the posters). Personal trainer, nutrition coach, and marketing expert Chelsea Burrell of Leah B. Wellness talks with us about her experience as a curvy, multicultural fitness enthusiast and professional, and she offers advice on how we can make the world of wellness open to people of all races, sizes, and life experiences. Links in this episode: Chelsea’s website, In...
#89RR Weird Diets We've Done
April 30, 2018 08:00 - 53 minutes - 63.3 MBThe world of fitness and nutrition is wide, and it is 90% completely insane. Totally rational people do crazy things because they saw them in a magazine or on Pinterest. Joanna and Daphnie are no exception! This week, we talk about the weirdest things we’ve ever done in the name of “health”. Then, we open things up to our listeners and things REALLY get wacky! Plus, Daphnie turns into a Green Goddess in “What Your Trainer Eats”. Links in this episode: National Eating Disorder Helpline, Nati...
#126 Triceps
April 23, 2018 08:00 - 44 minutes - 53 MBTriceps are the muscle that make Joanna the angriest. What do they do, anyway? Why are they so hard to tone? Can’t we just ignore them and they’ll go away? Turns out the answer is no, and Daphnie explains why with tips for building strength in the most annoying of muscles. Plus, we get some cheddar bay biscuits in “Best Choice”. Links in this episode: Support us on Patreon, Some good images of tricep anatomy. Form videos: push ups, tricep pushups, tricep dip, tricep kickbacks, tricep extens...
#125 Digestion
April 16, 2018 08:00 - 1 hour - 71.9 MBWe talk all the time about what we’re eating, but what happens to our food after we eat it? And why can it make us so (burp!) uncomfortable? Daphnie explains how we can keep our digestive systems running effectively and suggests some easy fixes to common digestive problems like heartburn, gas, and bloating. Plus, Daphnie reveals a secret when we answer our latest Listener Question. Links in this episode: Become a patron and support the show! Magic School Bus digestive system episode, Info o...
#124 Love Your Body with Holly Toronto
April 09, 2018 08:00 - 1 hour - 79.3 MBEveryone says you should “love your body”, but that can feel impossible to a lot of us. Our guest, Health Coach Holly Toronto, has a new way to frame that idea: loving your body is releasing it from the unrealistic expectation that it has to define your worth. Holly shares her journey to body positivity and food neutrality and offers us five steps we can take toward loving our bodies as they are right now. Links in this episode: Holly's website, Holly's Instagram, Health Coach Institute, In...
#123 Shark Tank
April 02, 2018 08:00 - 51 minutes - 60.4 MBDaphnie loves Shark Tank, the ABC show where small businesses pitch their products to investors. But when a listener sent us a link to a supplement that was one of the most funded in the show’s history, it led us to a place we did NOT expect. Are you ready for Just One More’s biggest twist ever? Plus, we ask Daphnie, “Would You Eat It?” Links in this episode: Shark Tank, NIH Fact Sheet on weight loss supplements including Garcinia, Meridia ad from 2001, CNBC story about HVMN/Nootrobox study...
#122 Fitness, Nutrition, and the Brain
March 26, 2018 08:00 - 57 minutes - 67.5 MBWe try not to play favorites, but let’s be honest: the brain is the most important organ in the body. So why do we talk so little about how we can take good care of it? Daphnie explains how we can use nutrition and exercise to supercharge our brains for focus, memory, and even happiness. Warning: science ahead! Links in this episode: More on sugar and the brain from Harvard Medical School, Spark by John J. Ratey MD with Eric Hagerman, More on exercise and depression, National Suicide Preven...
#027RR Abs
March 19, 2018 08:00 - 55 minutes - 65.2 MBEveryone wants hot abs, and everyone on the internet will tell you how to get them if you hand them $50 and make room in your apartment for some weird metal torture device. In this episode, Daphnie explains what your ab muscles actually are and why they’re so important (they’re not just for looking hot, people). Joanna does a series of ab exercises punctuated by loud groaning. Plus, Daphnie gives us snack advice in What Your Trainer Eats. Links in this episode: Abdominal muscle anatomy draw...
#121 Your Gut Microbiome with Dr. Gabi Fragiadakis
March 12, 2018 08:00 - 56 minutes - 66.8 MBWe have 10 times more microbial cells in our body than we have human cells. What are they all doing there? Dr. Gabi Fragiadakis, post-doctoral researcher in Microbiology and Immunology at Stanford University, sheds some light on what the microbes in our gut are up to, how they might be affecting our health, and what scientists think we should be eating to keep our microbiome happy. Links in this episode: Diagram of the GI tract, More info on the mouse obesity fecal transplant experiment, Mo...
#120 Flexibility
March 05, 2018 09:00 - 53 minutes - 61.6 MBFlexibility is really valuable in dance and gymnastics, but as you get older it can feel like it’s a consolation prize for women: “She’s not very strong, but she’s flexible.” Daphnie explains why we all should be striving to increase our flexibility regardless of gender or age (and that doesn’t mean being able to touch your toes or doing the splits. Thank goodness.) Links in this episode: Circus Juventas in Minnesota, Daphnie's foam rolling video from Gothamista, Our episodes on Foam Rollin...
#119 Making Changes with Dr. Amanda Crowell
February 26, 2018 09:00 - 57 minutes - 67.8 MB“I want to make a change, but I just can’t seem to make it happen.” Sound familiar? We’ve been there, in our work lives and our fitness lives. Dr. Amanda Crowell (cognitive psychologist and change coach) says there are three mindsets that are keeping us from making those changes, and she shares her tools for adjusting those mindsets so that we “normal people” can do the awesome things we want to do. Links in this episode: Amanda’s website, Worksheet she talks about on the episode, Michael J...
#118 The Just One More Fitness Test
February 19, 2018 09:00 - 1 hour - 79.2 MBThis President’s Day has us thinking about the Presidential Fitness Test. Do you have terrible memories of trying to do a “flexed arm hang” in front of all of your 7th grade classmates? We do! So we’re scrapping the old test and suggesting a handful of better ways to track your fitness progress. It’s the “Just One More” Fitness Test! Plus, Daphnie answers a listener question about how to balance evening workouts and trying not to eat late. Links in this episode: Presidential Youth Fitness P...
#022RR Winter Workouts
February 12, 2018 09:00 - 1 hour - 70.4 MBIt feels harder to work out in the winter. It’s cold (duh), it gets dark early, and no one can see your body under all those sweaters anyway. But in the quest for #NoWinterLayer, Daphnie has some suggestions for how to make the most of winter workouts. We talk about how to create an at-home workout, how to make the dreadmill your friend, and what the heck broomball is. Plus, we discuss dessert in “What Your Trainer Eats”. Links in this episode: Fitness Blender, Yoga with Adriene, PopSugar W...
#117 Be Less Busy
February 05, 2018 09:00 - 1 hour - 74.4 MBEvery person you know is too busy, including you. Feeling super busy can be stressful, and it can keep you from putting your energy toward the things that matter the most. We talk about how we got so busy, what we get out of it, and how we can take things down a notch. Plus, Daphnie explains what’s wrong with a Pinterest diet in “This is Crazy, Right?” Links in this episode: Inbox Pause for handling email interruptions, Our episode on Couples Therapy, Diet we talk about in "This is Crazy, R...
#116 Your Butt
January 29, 2018 09:00 - 49 minutes - 58 MBAs a society, we are obsessed with butts. Kids like talking about them because they have to do with the bathroom. Adults are always panicking about whether their butts are too big or too small. We dance to songs about them and even get butt implants. But at the end of the day, your butt is just a muscle. Or, group of muscles? What is your butt, really? Daphnie explains why your butt is so important. Plus, we discover chickpea pasta in “What Your Trainer Eats”! Links in this episode: Glute m...
#115 What's the Deal with Dairy?
January 22, 2018 09:00 - 58 minutes - 67.4 MBDairy is one of those foods that people are always swearing off for one reason or another. So what’s the real story? Should we be avoiding dairy or not? Are some dairy foods healthier than others? Daphnie gives us the scoop (like ice cream, get it?) Links in this episode: Mars Cheese Castle, More on how the government promotes milk, Cornucopia Institute's ratings of different organic milk brands, Environmental Working Group's milk ratings, Our episode where we talked about Bulletproof Coffee
#114 Eating for Power: Winter
January 15, 2018 09:00 - 41 minutes - 48.9 MBIt’s the winter edition of our “Eating for Power” series! Prepare your soups and stews, ladies and gentlemen. And, may we suggest, your curries? In this episode, Daphnie explains what it means to eat for power, and she and Joanna share some of their favorite powerful warming recipes for the winter months. Links in this episode: GrowNYC list of what's in season in New York, Beef and cabbage "egg roll" stir fry, More info on the Maillard reaction, Video of how to safely cut open a squash, Rec...
#113 SAD and the Winter Blues
January 08, 2018 09:00 - 56 minutes - 66.2 MBDo you sometimes find yourself feeling depressed in the winter months? You’re not alone! Many of us suffer from the Winter Blues, or the more serious Seasonal Affective Disorder. Daphnie explains what the symptoms are, when to see a doctor, and what you can do in your day-to-day life to try and lift your mood until the sun comes back in the spring. Plus, we hit a grand slam in “Best Choice”. Links in this episode: National Suicide Prevention LIfeline, National Alliance on Mental Illness, Ma...
#065RR Make a Better Resolution
January 01, 2018 09:00 - 52 minutes - 61.2 MBIt’s the first week of January. Did you make a resolution? We’re here to trash it! Just kidding, we’re actually here to help you make a better resolution so you can sustain it and feel like a rockstar instead of feeling like a garbage failure by the end of January (trust us, we’ve been there). Here’s to kickstarting sustainable change! Plus, Daphnie does her best Consumer Reports impression in our latest Listener Question. Links in this episode: Fitness Blender free workout videos, Livestro...
#014RR Alcohol
December 25, 2017 09:00 - 1 hour - 73 MBWhat is alcohol? Fun? Dangerous? Caloric? Exciting? A chemical compound? How does it make you drunk? Does Daphnie ever get hungover? To prep for New Years Eve, we talk science and strategy with alcohol, including hangover tips, how drinking affects your weight, and the best drinks to choose when you’re out at da club. (We are nearly constantly at da club, just for your reference.) Plus, a listener question about finding exercises on the big scary internet. Links in this episode: More info a...
#112 Break Your Food Habits
December 18, 2017 09:00 - 39 minutes - 46.9 MBEating habits: we’ve all got ‘em. It’s totally normal. Some of them are probably good habits! But some of them are more like, “I’M STICKING FOOD IN MY FOOD HOLE BECAUSE IT’S PRETZEL O’CLOCK!” Daphnie and Joanna talk about how we form food habits, which ones we might want to think about breaking, and how to do it in a healthy, sustainable way. Links in this episode: Discipline Equals Freedom by Jocko Willink
#111 How to Build Muscle
December 11, 2017 09:00 - 59 minutes - 70.2 MBShow us your muscles! Fitness media is really gendered: women are told to only focus on losing weight, and men are encouraged to bulk up in crazy ways. So, let’s take it down a notch and talk about how and why normal people should build muscle in a healthy, sustainable way. Plus, we spark joy with a Listener Question. Links in this episode: Our episode on Bones and Calcium, Marie Kondo’s book on organizing, Donate your prom dresses through WGIRLS
#110 Gift Guide 2017
December 04, 2017 09:00 - 56 minutes - 66.5 MBIt’s the time of year for buying gifts for all sorts of people in your life (and the time of year for making a wish list for yourself!) This “Just One More” gift guide is full of Joanna and Daphnie’s ideas for fitness and nutrition related gifts that normal people won’t think are a bummer (or a fat-shaming hint or something).