Posts by Joseph Sheehey

HH 006: Joe & Lauren discuss Cannabis

HH006 J&L Cannabis

The stigma around the cannabis plant has existed for most of our lives but as we move into a new age we need to open our minds and live curiously. Is cannabis what every makes it out to be? Should it really be considered something used by lazy couch potatoes? Maybe, but maybe not. Joe and Lauren discuss cannabis in their own lives and how it’s uses have changed over time.

Key Takeaways:

  • We should speak openly about the things we firmly believe in
  • The most important part of physique transformations lies in the ability to relax and recover and when used properly cannabis can prove to be extremely beneficial
  • As the laws change state by state more and more people feel comfortable exploring the possibles uses for cannabis
  • We have only yet scratched the surface as to all the potential uses for the plant and the fact that much research is yet to come makes this an extremely interesting time to be alive
  • Just because you experienced cannabis in a particular way in the past does not mean that it is the norm and many new products allow for endless combinations of effects and benefits

HH 005: Tressa Yelling from Salt, Fire and Time

HH 005 Tressa Yelling

Bone Broth is a current “hot trend” in health and fitness, however bone broth and it’s renowned benefits have been used for centuries across cultures (2,500 years ago in China and dating back to ancient Egypt!) So what exactly is bone broth and why can’t you buy the broth off the shelf at your local supermarket? Why are so many people raving about bone broth and what are the benefits? Tressa Yelling from the Salt, Fire and Time in Portland, OR shares her expertise.

Key Takeaways:
  • Bone broth can help withhealing for allergies, gut dysfunction, leaky gut, and nutrient/mineral deficiencies. Bone broth is nutrient dense and helps the body get a digestive break and relax the central nervous system.
  • 65% of the body’s energy goes towards digestion. A healthy gut can help divert some of that energy into other processes.
  • Bone broth can be very healing for allergies, gut dysfunction, leaky gut, and nutrient/mineral deficiencies.
  • Bone Broth vs Bone Stock – bone broth as a food supplement. Carefully sourced bones cooked at a consistent temperature for 12 hours minimum and ideally 24 hours or more.
  • Bone Stock is used mainly as the foundation of flavor in recipe, not as a supplement.
  • Bone broth has the potential to“heal and seal” the gut whichsets the stage to use food as medicine.
  • Healing the gut can facilitate your body’s ability to absorb more nutrients from the other foods that you are consuming leading to overall better health.

HH 004: Hana Devore on Hormone Health

HH004 Hana Devore

Hana joins Lauren in a discussion on hormonal health. Hormones can control more than you ever thought and driving your body to extremely low body fat percentages can turn extremely detrimental. Recovery from periods of dieting is extremely important and this episode will show you why you should expand your awareness on the topic.

Key Takeaways

  • Essential body fat for women is 10-13%. This is for essential body function and processes. Professional and high level female athletes are usually 14-20% and general fitness is 21-24%. Check the charts here!
  • [6:30] on Lauren and Hana start talking about signs and symptoms of hormonal dysfunction and guilt and internal struggles with putting your body through extremes. (amenorrhea, difficulty losing weight, bloating, rapid weight gain, affect on appetite and mood, water fluctuations, etc.)
  •  The importance of planning shows or dieting periods that are strategic and taking a significant amount of time for restoring metabolic and hormonal health.
  • At home hormonal health testing kits 
  • Taking initiative and be an advocate for yourself regarding your health. Be resourceful!
  • After a period of dieting, your body can be in a more “sensitive” state. An exit strategy (for competitors and non) is equally as important as the dieting phase itself.
  • [23:00] in Hana shares her list for help with self care and recovery.
  • [29:00] the benefits of fat for hormonal health and nutrient rich foods
  • [31:00] Hana shares her list of herbal supplements for hormone regulation
  • Regardless of if you are a natural athlete or not, suppression of hormones through dieting and stress can cause a swing when compensating for suppressed hormones.
  •  [40:00] Hana and Lauren share their philosophy on using food to heal and the trap of IIFYM

HH 003: Tory Woodward and West Coast Aesthetics

HH 003 - Tory Woodward


Key Takeaways

  • Competing has changed so much since the beginning and the judges preference has evolved along with it
  • With social media and building your own online business having a physique to show most of the year is very important
  • Always take advantage of opportunities
  • Sometimes people quit too soon and looking back wish they would have approached the situation differently
  • A huge part of the IFBB and NPC is the community. Connections, friendships, entertainment
  • It wasn’t a matter of getting a sponsorship it was a matter of spending 3-4 hours in a gym to become the best I could!
  • The harder you work the luckier you get
  • Have that laser focus. There are things that HAVE to get done. Make them priority
  • Separate the stress from the workouts from your job
  • Patience is a virtue when building a business!
  • Most happy when each and every day goals are being pursued. Take time to show your family how important they are to you
  • Focus on the grind and everything else will follow

Learn More about Tory and WESTCA

HH 002: Alex McMahon – Evolve Nutritional Therapy

HH 002 - Alex McMahon

HH 002:

Success is what a person does MOST of the time and consistently.

Nutritional Therapy Practioner Alex McMahon discusses the most important aspects of successful dieting along with carb cycling, keto diet, common weight loss struggles,the psychology of dieting.
Alex McMahon is a Nutritional Therapy Practitioner and founder of Evolve Nutritional Therapy. He practices individualized nutrition in Portland Oregon helping clients achieve optimal health and lose fat using whole foods, nutritious movement and lifestyle adjustments.
To learn more visit his website at:
Key Takeaways
  • Dieting pitfalls! These can be discouraging for people and inhibiting people reaching their fitness goals. Unrealistic goals, following a diet you hate or can’t adhere to, too many changes at once are the biggest culprits.
  • Alex talks about his experience with crash dieting so that he could better relate to clients. Alex noticed a dramatic decrease in energy, a flat mood, difficulty waking, issues with recovering from workouts, becoming preoccupied with food, slowed digestion and decreased body temperature.
  • He talks about his experience here
  •  Crash dieting typically creates a yo-yo effect. Being very restrictive, not being able to sustain the strict diet and regaining all the weight only to begin another crash diet to shed the regained weight. This dieting pattern can lead to long term negative effects on health and the metabolism.
  • Restrictive eating or crash dieting can cause a large rebound after the dieting phase, but also during the day to day. Being restrictive throughout the day can lead to night binges due to not being satiated throughout the day. Sustainability is essential when considering weight loss goals in both short and long term.
  • Do not over complicate weight loss and fitness goals. The fundamentals will take you far!
  • Meal plans are not sustainable. An individual needs to learn from and be empowered by their coach, not dependent on the coach.


  • [13:30] The link between food, body image, “your why” and depression and anxiety.
  • [18:00] Alex discusses what ignited his passion for nutrition (seeing the impact on children) and trying various diets himself.
  • [26:00] food allergies and sensitivities. Eating the same foods can be beneficial for compliance, however histamines can build up in the body creating food allergies. Variety of foods can also play an important role in overall health (micronutrients) and when staying compliant to plan after a few weeks.
  • [36:00] strategies for long term, sustained weight loss. Being flexible, inclusive of foods, focusing on whole nutritious foods and setting up a structure that allows you to lean towards your preferences.