In this dynamic fitness roundtable, Alex sits down with fitness experts Mike Pridgen and Rob Lapham for a candid discussion on the journey to health and wellness.

Together, they explore the key components of building sustainable fitness routines, the importance of structure, and how to balance flexibility with discipline.

The conversation also delves into the challenges of controlling external factors, how to embrace failure as part of growth, and the value of asking thoughtful questions.

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Chapters

00:00 Introduction and Humor in Conversations

02:54 Personal Journeys and Weight Loss Success

06:14 The Importance of Structure in Fitness

08:53 Decision Making vs. Steps in Fitness Plans

12:11 Controlling What You Can Control

14:55 Embracing Failure and Learning

18:02 The Role of Questions in Growth

21:00 Dating Experiences and Lessons Learned

37:02 Navigating Breakups and Vulnerability

40:23 The Impact of Societal Expectations on Men and Women

43:19 Emotional Expression and Healing

49:30 The Journey of Self-Discovery and Acceptance

56:01 Chasing Happiness: The Illusion of Weight Loss

01:01:03 Practical Tips for Starting Your Journey

01:10:02 The Importance of Empathy and Understanding

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Find Mike on Instagram: https://www.instagram.com/mikeneedsaplan/

Find Rob on Instagram: https://www.instagram.com/rob.lapham/

and Rob's guest Saeji: https://www.instagram.com/saeji007/

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Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from

Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

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Click Here to Apply for 1:1 Coaching with LWA Coaching

In this episode Alex Allen interviews Tommy Martin, a doctor and fitness enthusiast known for his positive outlook and authenticity.

They discuss Tommy's journey through medical school, the importance of sleep, and his personal fitness journey, including overcoming body image issues.

The conversation also delves into the significance of scheduling personal time, body positivity, and the impact of social media on self-perception. Tommy shares his insights on how to navigate the challenges of maintaining a healthy relationship with fitness and body image while being active on social media.

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Find Tommy on Instagram: https://www.instagram.com/dr.tommymartin/?hl=en

and on TikTok: https://www.tiktok.com/@dr.tommymartin?lang=en

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Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from

Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

Click Here to Apply for 1:1 Coaching with LWA Coaching

In this episode of Born to Thrive, Alex sits down with Dr. Sujay Kansagra, a sleep specialist known as That Sleep Doc, to break down the science of sleep and its essential role in overall health and wellness.

Dr. Sujay shares his expert insights on the importance of sleep hygiene, the surprising effects of caffeine and alcohol on rest, and practical tips to improve your nightly routine.

Whether you’re a new parent struggling with sleep deprivation or trying to balance social life with a healthy sleep schedule, this episode is packed with actionable advice.

Tune in to learn:

• How to create better sleep habits
• Why 7-9 hours of sleep is crucial for cognitive function
• The impact of lifestyle choices like caffeine and alcohol on sleep quality
• How to handle sleep challenges as a new parent

Chapters: 00:00 Introduction
03:15 Why Sleep is Non-Negotiable
10:32 Sleep Hygiene: What It Is and Why It Matters
18:45 The Truth About Alcohol, Caffeine, and Sleep
26:15 Sleep Challenges for New Parents
33:10 The Importance of Balance: Social Life vs. Sleep
39:40 Actionable Tips for Better Sleep Tonight

Follow Dr. Sujay on Instagram: @thatsleepdoc

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Click Here to Purchase the Unposed Unbothered Journal!

Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from

Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300

Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_zrxnw&utm_campaign=bc

Click Here to Apply for 1:1 Coaching with LWA Coaching