In this week's interview episode of the M3 Podcast, I welcome Holly Bertone, a former FBI Counterintelligence Chief of Staff turned holistic health coach, sharing that it comes down to threats and patterns in both the FBI and fitness world. Holly shares her captivating journey from her career in the FBI to addressing emotional eating issues. Our discussion dives into how Holly uses pattern analysis and neuroplasticity, learned in her FBI role, to help women conquer emotional eating. She introduces her three-step process: See it, Stop it, Shift it, and discusses the importance of awareness in overcoming food cravings. Holly also highlights the role of stress, emotional triggers, and the significance of protein in diets. Tune in to this week's episode to learn how to take control of food cravings and achieve a healthier, more balanced lifestyle.

HIGHLIGHTS

00:34 Meet Holly Brion: From FBI to Emotional Eating Coach

01:48 Connecting FBI Skills to Emotional Eating

04:29 Holly's Journey in the FBI

07:36 Transitioning to Health Coaching

09:26 Understanding Emotional Eating

14:56 The Science Behind Cravings and Emotional Eating

19:03 Addressing Under-Eating and Protein Deficiency

22:26 Holly's Personal Health Struggles and Career Shift

25:51 Focusing on Midlife Women and Longevity

27:57 The Self-Care Dilemma

29:27 The Importance of Long-Term Health

30:22 Understanding Neuroplasticity

31:07 Step 1: See It

33:13 Step 2: Stop It

36:00 Step 3: Shift It

37:33 The Role of Sugar in Emotional Eating

40:43 Onboarding and Coaching Process

45:58 Special Offer for Listeners

49:23 Conclusion and Final Thoughts

Connect with Holly Bertone
Instagram: @holly.bertone
Website: Get your psychological profile now!

Connect with Breanna Danielle:
Instagram: @iambreannadanielle @TheM3Method
Website: www.breannadanielle.co
Other Resources: linktr.ee/BreannaDanielle

In this week's solo episode of the M3 podcast, I dig into the essential elements of starting a fitness journey. I discuss the importance of nutrition, particularly protein intake, and the concept of macronutrient tracking-as I introduce the 4-week "Foundations-to-Fitness" course. I designed this course to help new clients build a strong nutritional foundation to better understand their Basal Metabolic Rate (BMR). I also cover strength training principles, highlighting exercises such as squats, deadlifts, and bench presses, along with other compound movements that make up the sport of Stronglifting. Lastly, I share insights on effectively incorporating cardio into fitness routines, emphasizing strategic and sustainable approaches and the route to body recomposition. Tune in to learn more about optimizing your fitness journey with expert guidance from yours truly!

HIGHLIGHTS

00:04 Understanding Your Fitness Journey

01:09 The Importance of Nutrition and Protein Intake

01:35 Calculating Your Basal Metabolic Rate (BMR)

02:13 Creating a Caloric Deficit for Weight Loss

02:51 Setting a Baseline and Energy Balance

07:08 Strength Training and Strong Lifting

08:51 Week Two: Intermediate Workout Plan

14:37 The Role of Cardio and Nutrition

17:20 Building Confidence and Long-Term Fitness Goals

19:07 Invitation to Join the Foundations to Fitness Course

20:12 How to Sign Up and Next Steps

Connect with Breanna Danielle:
Instagram: @iambreannadanielle @TheM3Method
Website: www.breannadanielle.co
Other Resources: linktr.ee/BreannaDanielle

In this week's interview episode of the M3 podcast, I welcome Jamie Lovelynn, an international artist and trauma-informed breathwork practitioner. Jamie, who has a robust background in biochemistry and corporate sales, shares her journey of transforming stress and survival into connection and fulfillment through art and breathwork. Our discussion go deep, from Jamie's philosophy of making moments magical, to the importance of connections, and her various self-care practices, including breathwork, EFT tapping, and somatic healing. Jamie also shares her unique approach that combines creative arts with holistic wellness, aiming to inspire others to find beauty, calm, and magic in their lives. Tune into this episode to hear how you can start making more moments magical in your life as well!

HIGHLIGHTS

00:13 Meet Jamie Lovelin: Breathwork Facilitator and Artist

01:51 The Power of Connection and Gratitude

02:29 Jamie’s Journey: From Challenges to Impact

04:12 Creating Meaningful Moments with Bracelets

05:14 The Importance of Presence and Connection

10:17 Combining Science and Faith

16:08 Finding Purpose and Passion

20:28 Jamie’s Self-Care Practices

29:33 The Birth of 'Make Moments Magical'

33:43 How to Connect with Jamie Lovelin

36:16 Conclusion and Final Thoughts

Connect with Jamie Lovelynn
Instagram: @jamie.lovelynn
Website: https://linktr.ee/jamielovelynn

Connect with Breanna Danielle:
Instagram: @iambreannadanielle @TheM3Method
Website: www.breannadanielle.co
Other Resources: linktr.ee/BreannaDanielle