Allowing Yourself to Evolve, Writing Your Own Story, Aligned Urgency, and Giving Yourself Time to Become | with Lauren Russell and Emily Duncan

March 13, 2024, I had fat transfer to the breast and I had SO many questions on the procedure, rightfully so. For every question, I had even more answers and things to talk about. There's so many misconceptions about this procedure, so many things people don't realize (and things even I didn't realize), and honestly just a lot to talk about with a surgery like this. If you've followed along for a while, you know I got very sick from breast implants back in 2016 and had them removed. In this episode, I dive into: why I chose to have fat transfer after having implants choosing a surgeon (or in my case, surgeons) considerations + expectations for fat transfer, especially as an already lean + athletic person without a lot of fat to "give" the day of surgery the first few days of recovery, the first few weeks of recovery, and the first 2 months of recovery restrictons + rules for recovery the importance of lymphatic drainage + wearing your compression garment the SWELLING dear god the swelling (including in areas I didn't expect to have swelling in) pain, stiffness, hardness, numbness, etc in recovery exercise restrictions + getting back into movement post-op looking worse after surgery before you look normal the timeline of swelling, recovery, etc the mind f*ck of surgery, swelling, and being a little heavier/puffier post op than I was pre-op other things that I didn't expect or fully expect from this surgery that you may want to know if you do this the results/outcome/etc Fitness, health, and holistic wellness for $22/month Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don’t. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase! Follow me on Instagram Follow EMBody Radio on Instagram Shop CURED NUTRITION CBD/Hemp wellness products with code EMILY.

We are back with one of my best friends, Lauren Russell, for a jam-packed episode. The theme today is authentic evolution aka evolving past the stories written about you and writing the story yourself. We're touching on: evolving past the "you" that people have written in their minds and allowing yourself to grow organically, the potential for human evolution with our passions alongside AI how to allow your creations + ideas to evolve naturally vs rushing them constant launching projects + programs just for money vs launching slowly and infrequently but with more alignment developing more patience on your entrepreneurial, spiritual, and personal development journeys the difference between scarcity based urgency and aligned urgency the connections between rapid entrepreneurial growth, physical + mental illness, and being out of integrity with yourself SO much more! Interested in the TerraSol Retreat, hosted by Lauren Russell and Emily Duncan? Click here for more info + to apply. Fitness, health, and holistic wellness for $22/month Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don’t. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase! Follow me on Instagram Follow EMBody Radio on Instagram Shop CURED NUTRITION CBD/Hemp wellness products with code EMILY.

Another trip around the sun and I have... a lot to say. In this episode, I'm reflecting on some of the core lessons of my 28th year, including: the importance of routine, structure, and holding yourself accountable to becoming the person you want to be falling back in love with training the importance of speaking up + conflict in relationships (friendships, intimate relationships, family) being willing to say no to plans, connections, and anything that isn't a full body "fuck yes" caring less about people's negative opinions of me the beauty of healthy, peaceful love reconnecting to my creativity and rediscovering what I'm passionate about We're getting real deep and real vulnerable in this episode. Thanks fo rbeing here with me Fitness, health, and holistic wellness for $22/month Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don’t. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase! Follow me on Instagram Follow EMBody Radio on Instagram Shop CURED NUTRITION CBD/Hemp wellness products with code EMILY.

Whether you're a business owner or an aspiring content creator, social media is peak currency in 2024. Alyssa Chan-Evangelista of Inspired Media Co is on the show today diving deep on all things social media. Alyssa has built a beautiful brand and community around niching down on yourself and becoming your own "it girl" on social media. She's giving you all the tips and tricks on how to give yourself supportive structure to encourage your creativity, overcoming camera shyness, the importance of lifestyle pillars as content creators and brand owners, the value of personal brands, and how to create magnetically authentic content to build your personal brand. This episode is packed full of value for business owners and content creators! Social Standout Course Work with Alyssa 1:1 Alyssa's IG Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don’t. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase! Follow me on Instagram Follow EMBody Radio on Instagram Shop CURED NUTRITION CBD/Hemp wellness products with code EMILY.

Today... today we are here for what is hopefully at least ~semi~ organized chaos. I wanted to have a space today to just be a human having their experience in life, and share that with you guys. I know it's really easy to see people's lives on the internet and think they never struggle or have frustrating moments, so today we're challenging that narrative. We're also talking about Taylor Swift (from someone who's not a Swiftie), and getting fat transfer surgery to my tatas. We're a little all over the place today, and we love that for us. Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don’t. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase! Follow me on Instagram Follow EMBody Radio on Instagram Shop CURED NUTRITION CBD/Hemp wellness products with code EMILY.

You've seen all the content about cycle syncing and how you "shouldn't train hard during your luteal phase" floating around the internet. I'm sure of it. We're back with another coaches' round table today to talk about why you DON'T need to cycle sync, proven things you can do to help improve your menstrual cycle, and the potential reasoning behind why so many people see weight loss when they switch from high intensity training to low impact workouts like pilates and walking. Emily Dow's IG Kira's IG Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don’t. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase! Follow me on Instagram Follow EMBody Radio on Instagram Shop CURED NUTRITION CBD/Hemp wellness products with code EMILY.

There's a good chance if you listen to this show, you struggle with some degree of perfectionism or perfectionistic thinking. You're really type A; if things aren't done perfectly, they feel like they don't matter; you hyperfocus on/obsess over things like your weight and your fat loss progress, you use phrases like "getting back on track" and "I fell off the wagon;" you’ve spent some amount of time being really strict with your health and fitness, whether that’s through macros, “clean” eating, rigid diets like carnivore or keto or doing things like 75 hard… and after a period of time, that completely blows up in your face, you get burnt out, and you quit doing anything; and lots more. This episode is for you if you want to get better at identifying those traits, understand how they can be problematic, and develop solid strategies on how to shift towards more productive mindsets and habits. Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don’t. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase! Follow me on Instagram Follow EMBody Radio on Instagram Shop CURED NUTRITION CBD/Hemp wellness products with code EMILY.

There is absolutely no shortage of misinformation floating around the fitness and health space. Every day, you can log onto social media and find someone talking about how pretty much any food you can think of, whether it's oats or fruit or vegetables, is bad, why insulin is your enemy, and oh hey don't forget, you should do 75 Hard if you really want to make progress. But wait, there's more, because if you drink coffee on an empty stomach, you're going to hurt your hormones! It's really fucking confusing out there, and it's hard to know what's real and what isn't, and this confusion leads to more and more people feeling defeated trying to get healthier and live better lives. On today's show, I'm joined by Emily Dow and Kira Guarino, my fellow coaches at FENIX ATHLETICA, to bust some of these egregious myths wide open and help break through the noise that is navigating health and fitness on the internet today. Emily Dow's IG Kira's IG Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don’t. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase! Follow me on Instagram Follow EMBody Radio on Instagram Shop CURED NUTRITION CBD/Hemp wellness products with code EMILY.

I know, I know, summer is around the corner, and you're trying to lose 20lbs. PLEASE listen to this first. Today I'm breaking down both the basics of fat loss, and some of the more nuanced aspects of fat loss, like metabolic adaptations and why you may need to eat more before you try to lose fat, to help make your fat loss efforts a little easier and way healthier. Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don’t. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase! Follow me on Instagram Follow EMBody Radio on Instagram Shop CURED NUTRITION CBD/Hemp wellness products with code EMILY.

"Shadow work." You've probably heard one if not more spiritual gurus talk about it on IG (and... probably butcher it). Today, we're clearing up all the myths and misconception with Shadow Integration Coach, Chris Orozco. In today's show, we talk about what shadow work is, what the shadow is and how it's often misportrayed online, how you can start shadow work, and in true EMBody Radio fashion, hear some powerful personal anecdotes from Chris that show he truly lives his mission. From how he got started working as a shadow work coach, to how he left it completely and found his way back again, to how he took himself through another season of personal alchemy these last 2 years, finding himself more internally challenged than ever before, and how he came out on the other side. We also talk about tactical tools for perfectionists and those who struggle to take action when it comes to building the life they want to live, and why sometimes, we're actually terrified of our dream lives/selves. This episode is so full of value, I know you're going to love it. Chris's Instagram Chris's Free E-book LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don’t. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase! Follow me on Instagram Follow EMBody Radio on Instagram Shop CURED NUTRITION CBD/Hemp wellness products with code EMILY.