Posts Tagged ‘Challenge’

HH008: Joe & Lauren Fit Shaming… Kinda

Joe and Lauren discuss the journey of living a new lifestyle focused on health and fitness. The ups, the downs, the negative comments, the commitment, the challenge, the frustration and so much more. Higher Health wants to connect with you, our listeners. We want to show our real selfs, and let you know we are no different than you. This episode serves as an incubator for many conversations to come by touching softly on many topics Joe and Lauren see need to be discussed.
Key Takeaways:
  • Fit shaming is a really thing
  • Calling people out for being different has been part of human nature FOREVER
  • Bodybuilding can be extremely unhealthy but the journey of learning to live a new way can be so beneficial if you learn to pick and choose from the correct areas of experience
  • To actually be successful in a certain are WILL absolutely require you to be hyper focused at some point in time

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.