Shows
Kinda Hot Kinda Healthy With Maddy Martinez and Ali LarrabeeE42 Digging Deeper into your Health with Functional Coach Gillis PellegrinWelcome back to your two favorite girlies and please welcome our guest this month, Functional Coach & Educator, Gillis Pellegrin! Gillis shares about his own autoimmune disease journey, his PTSD from working in assisted living communities, and his best tips about finding a functional health coach for your needs! After completing time on active duty, Gillis went on to pursue his education further in Nutrition and Exercise & Nutritional Sciences, culminating with earning both a bachelors' degree as well as a master's degree which allowed him to become a functional nutrition consultant. He has worked with everyone f...2024-08-141h 31
Other Side Lifestyle118: Addressing Thyroid and Hormone Root Cause w/ Gillis PellegrinWOW WOW WOW.....In this episode, Jim and Aram interview Gillis Pellegrin, a functional nutrition coach and hormone expert. They discuss the importance of addressing hormone dysfunction, particularly in women, and the role of lifestyle factors in thyroid health. Takeaways Hormone dysfunction, particularly in women, is an important issue that needs to be addressed. A comprehensive approach that includes proper nutrition, resistance training, and addressing underlying issues is crucial for thyroid health. A full thyroid panel, including TSH, T4, T3, reverse T3, and thyroid antibodies, is necessary to assess thyroid function. Getting blood work done through a practitioner a...2024-04-141h 06
LiftingLindsay's More Than FitnessDoes Cortisol Impact Fat Loss & Muscle Gains with Gillis PellegrinGillis is brilliant when it comes to women’s hormonal health. I know you guys are going to love this conversations about cortisol and its impact on fat loss and weight gain.Topics discussed:(00:06) - Welcome
(01:12) - Who is Gillis Pellegrin?
(06:43) - Having the answers that people don't always want to hear
(08:51) - Reducing your guess work with knowledge
(13:59) - Education on cortisol
(16:25) - Sleep and stress are key
(19:22) - People adapt to situations as the new normal
(21:31) - Does cortisol influence fat loss or muscle gain?
(34:04) - How do you help clients deal with st...2023-06-261h 00
Listen to LesEp. 15: Unexplained weight gain? Could be hypothyroid with Gillis Pellegrin1 in 4 women will develop hypothyroidism at some point in their life! THAT IS NUTS!!
Unfortunately, in the American Health Care Model, these women will be given medication but not receive any help with the environmental factors that got them this diagnosis in the first place.
If you struggle to get body fat off no matter what you do, have gained weight without explanation, always feel cold, have hair loss, estrogen dominance & gut issues you should probably listen to this episode to get some answers!
Find Gillis on IG: https://www...2023-04-1457 min
GT RadioWhy You Can't Live in a Kcal DeficitSend us a textOn today's episode, we get a little spicy with this topic of always thinking you can live in calorie deficit. Unfortunately, most women think this because of what society promotes and we spell out why this isn't a good idea and how it can impact you long term, among other side conversions we have relating to this topic. And side note.... it wouldn't be our podcast without the f-bombs coming from Tarryn...you've been warned!Interested in working with us? Reach out! Tarryn Nettles, MS...2023-02-1359 minGT RadioThyroidectomy & Weight Loss Resistance Pt 2Send us a textOn this episode, we continue with part 2 of thyroidectomy, this time, connecting the dots with weight loss resistance. One of the most important things we talked about is remembering that the body's systems still work together (even without a thyroid!) and we need to always be looking at the bigger picture to connect the dots as to why there is weight loss resistance in this population. We hope you enjoy this episode!Interested in working with us? Reach out to us for 1:1 Coaching, Lab Reviews, Mentorship: 2023-01-2036 min
Strong By Design PodcastEp 268 Why Physical Exams and Blood Work are Essential for Good Health ft. Gillis PellegrinSend us a text When was the last time you got a physical exam? In your teens or 20s perhaps? Do you know more about how your computer works, your car or your iPhone compared to what is happening inside your own body!? There is a very good chance you do. Sadly, many of us go years without getting evaluated and checked by a medical professional to find out the status of our health. Routine physical examinations and blood work may sound like a minor thing to do but it can reveal so mu...2023-01-181h 04GT RadioFor the Folks Who Don't Have a Thyroid....Part 1Send us a textOn this episode, Gillis takes a deep dive into the physiology of not having a thyroid and what are important factors/considerations to look at. Some of the things that we discussed are:- Why also looking at Total T4 and T3 are important - Why it's important for these people to be properly medicated- What medications should these people be on- Are these folks resistant to carbs........And so much more science!We hope you enjoy this info!2023-01-1732 minGT RadioCutting Calories Shouldn't Be Linear in Fat LossSend us a textOn today's episode, Gillis & Tarryn talk about the biggest misunderstanding when it comes to fat loss - thinking that cutting calories is a linear thing. The goal to a successful fat loss is about approaching the calorie adjustments in a non-linear fashion, which the data is the roadmap, and of course, & knowing what calls to make does come with experience. In a lot of cases, when we take our clients through a fat loss phase (gender specific!), calories fluctuates, and they aren't trending always downwards. Yes, calories do decrease the deeper we g...2023-01-0930 min
Hey Coach RadioHow to Crush Your New Year Fitness and Nutrition ResolutionsIf you go into your New Year Fitness Goals each year, guns a blazin', and then burn out, you'll want to listen to this episode of Hey Coach Radio. Your Host William Grazione is joined by Coach Gillis Pellegrin to prep you mentally for your 2023 fit life before the ball drops. Listen as the two discuss the best strategy to avoid burning out within 4-8 weeks of pursuing your goals and the most valuable lessons past clients have learned from fitness failures. Coach Will and Gillis also teach you how to think about periodizing your...2022-12-3127 minGT RadioHormone Replacement Therapy Red FlagsSend us a textWelcome to our first episode of 2023! On this episode, we talk all about HRT (Hormone Replacement Therapy) and the red flags, the biggest one being not running labs and only going off of symptoms. We also cover the topics of:- Who is HRT for?-When should this be considered?-Asking the right questions-Initial lab testing -Following up with labs-Doing your research-Not every DR is created equal, even in the functional spaceWe also talk about staying in...2022-12-311h 06Hey Coach RadioThe Liver King Contrevorsey and Your FAQ on Fat Loss, Maintenance Phase Issues, and Diet Exit StrategiesIn this episode, your host William Grazione is back in the studio, joined by Coach Gillis Pellegrin and Coach Zach Richie. The three discuss the Liver King controversy and give their opinions. After that, Will, Gillis, and Zach take on Q&A from Instagram. Learn how to troubleshoot weight gain during a maintenance phase from massive hunger and plan an exit strategy after a diet phase while tackling client fears of weight gain. The three coaches will also discuss how to help clients who are used to working out excessively without enough calories to reframe their thoughts to view...2022-12-1738 minHey Coach RadioAdrenal InsufficiencyAre you feeling run down, constantly reaching for coffee and energy drinks, and slamming pre-workout? If you are, have you heard of Adrenal Fatigue? In this episode of Hey Coach Radio, your host William Grazione and Coach Gillis Pellegrin address the signs and symptoms of Adrenal Fatigue. Learn about its different stages and how it can disrupt your circadian rhythm. Will and Gillis will let you know what to look for in a client's lab work that indicates adrenal issues. The two will explain why it's beneficial to be less dependent on caffeine and how to change...2022-11-1245 minGT RadioStop Playing It SafeSend us a textOn this episode, we take things a different route. We always talk about adaptations and how they are a negative thing, but what a lot of people fail to realize is that adaptions are needed in order to make any kind of aesthetic goals. Too many people play it safe because they are scared of the adaptations, however, these adaptations are a "positive" thing when it comes to progress and are part of the journey. Interested in working with us? Reach out! Tarryn Nettles, MS...2022-11-0639 minGT RadioSuccessful Fat Loss Pt. 2Send us a textOn this episode, we are diving back into setting yourself up for a successful fat loss. In part one, we talked about what you need to be doing now from a nutritional standpoint to set yourself up for fat loss come January, and today we go deeper, talking about what you should be doing exercise wise right now as your prepare to start a fat loss in January, along with how to set up your fat loss phase come the start of the new year. We hope you enjoy this! 2022-10-291h 04GT RadioSuccessful Fat Loss 101Send us a textWe are not the ones to hate on folks who want to wait to start their fat loss journey come the New Year, since we are about to get deep into the holiday season. We also are not the ones to hate on folk who have continually failed at fat loss and you're waiting until the New year to start over ( it only takes 1 time to stick!). The whole purpose of this episode is to give you the tools on what you need to be doing now if you're planning on sta...2022-10-231h 06GT RadioWhy You're Not Making Progress...You're Addicted to StressSend us a textOn this episode, we talk about one of the biggest reasons why people do not make progress, and that's being addicted to stress. To be fair, most folks may not recognize some of their habits as stress addictions, but on this episode, we cover the most common ones we see! We hope you enjoy this episode, and please don't forget to share our podcast to help us get the word out, especially if you love GT Radio! Interested in working with us? Reach out!Tarryn...2022-10-1657 minGT RadioThe Art of Not Quitting: Our Personal InsightSend us a textWe're changing gears with this episode and talking about our personal art of never quitting. On this episode we open up and give an insight of our backgrounds of growing up and how it shaped us vs not being a victim and quitting when things get hard. We went down many rabbit holes and talked about the following in regards to not quitting:- Facing adversities -Diet/Training mindsets to not quit- Self Improvements-How to always show up........Plus many more off topics c...2022-10-091h 12GT RadioTop 3 Mistakes Client MakeSend us a textOn today's episode, we discuss their top 3 mistakes that client makes that prevents them from making progress. Gillis brings his 3 to the episode, and Tarryn brings her 3 to the episode. As sneak peak at some of the topics discussed are:1.) Comparing progress to others2.) Lack of preparation 3.) Hiring a coach to be their friend vs hiring them to be your coach..........and so much more! With some of these topics, we do bring the fire and can get a little rantly, but that's why you all a...2022-10-011h 08Hey Coach RadioThe Keto Diet: Its Purpose and Practical ApplicationIt seems like the keto diet is a popular choice by many, or at least the vast amount of marketing seems like it. The question is, is it the right choice? In this episode of Hey Coach Radio, your host William Grazione is joined by his trusted coaches, Gillis Pellegrin and Zach Richie, to dive deep into this dietary protocol. The three discuss the pros and cons of a ketogenic diet, who this diet is designed for, and how it originated. As we explore this way of eating, Coach Zach gives his perspective, having been on the...2022-09-2436 minGT RadioFemale Fat Loss - It's not Black or White.Send us a textOn this episode, we discuss all the gray areas with female fat loss. One of the issues with female fat loss is when it's seen as a black or white thing, which is usually just focusing on CICO (calories in vs calories out) - yes, it still does matter for fat loss, but it's not covering the gray areas that also plays into female fat loss & their success. We take a deep dive into these gray areas and explain why & how these can either make or break a female's progress. We...2022-09-181h 01Hey Coach RadioWhen Can You Implement a Mini Cut?The Mini Cut. You have probably heard this term thrown around by clients or other coaches, and you may be wondering, are they worth it? In this episode of Hey Coach Radio, your host William Grazione along with Coach Gillis Pellegrin and Coach Zach Richie, discuss everything about mini cuts, including if a client is a good candidate for this short-phase diet method. The three coaches will go over when a mini-cut is appropriate, approaches for men vs women, and how to program a mini cut. Within the conversation, William, Gillis, and Zach a...2022-09-1724 minGT RadioThe Q & A Episode - You asked, We AnsweredSend us a textOn this episode, we answer some questions that we have received from our social media. Some of these questions that we were asked & answered are:- How to Address Estrogen Dominance & High Cortisol- What to Do When You're Not Losing Weight in a Deficit - How to Further Your Knowledge About Hormones & Who to Seek Out for Help with This-How to Address High Anxiety During Pregnancy - Gaining too Much Weight in a Reverse Dieting Phase-How to Learn How to Read Labs ...2022-09-111h 03Hey Coach RadioThe Right Rate of Fat Loss, When to Start a Diet Phase, and Caloric Drops for Weight LossWelcome back, listeners! In this episode of Hey Coach Radio, your host William Grazione is joined by coach Gillis Pellegrin and Coach Zach Richie to answer your questions. The three address the best fat loss rate to use with clients and why it's best to stick to it versus being overly aggressive. The three coaches also go over when it is OK to start a weight loss journey after a hormone restoration phase, and they discuss methods for testing the waters of weight loss with a trial diet before moving forward with an extended diet. With that, t...2022-09-1029 minGT RadioCortisol, Hormone Dysfunction, & TrainingSend us a textThe biggest mistakes women make when it comes to healing their hormonal issues is doing the same thing that they have been doing that may contributed to why they have hormone issues to begin.In order to heal, you have to be willing to take a step back and correct lifestyle that is contributing to cortisol issues that's causing the hormonal issues- leading to one big shit storm.On this episode, we take multiple dives into hormone dysfunction, starting with chronically high cortisol, what could be the cause of t...2022-08-211h 00GT RadioCarb Cycling 101Send us a textOn this episode, Gillis & Tarryn talk all about carb cycling, and how to go about this in different dieting phases (muscle gain, recovery, maintenance, fat loss)/our coaching philosophies on when to carb cycle vs when not to carb cycle. We also debunk having low carb days while in a muscle gaining phase to not become insulin resistant, and so much more!We hope you enjoy this podcast! Questions or interested in working with us? Reach out! Tarryn Nettles,MStarryn@gtnutritionperformance.orgIG: http://ins...2022-08-1353 minGT RadioReasons Why Your Hormones Are LowSend us a textOver the last few weeks Tarryn has been getting messages from women asking why their sex hormones & thyroid hormones are low, and they are not menopausal. So we figured that we would make a podcast on this topic discussing why this could be, and more importantly what you can do about it. We hope you enjoy this episode!Questions or Interested in Working With Us?Reach Out! Contact Info Below:Tarryn Nettles, MSTarryn@gtnutritionperformance.orgIG: http://instagram.com/tarryn_nettlesGi...2022-08-0650 minGT RadioStruggling to Find Balance After Bodybuilding/Restrictive LifestyleSend us a textOn this episode, Tarryn opens up about her struggles with finding balance after following a bodybuilding/restrictive lifestyle for 17 years. Some of these struggles include: Having an all or nothing mindsetMindset of taking things to extremes Body image issuesFood issuesMental demons that come out when in a fat lossIf you're struggling to find balance after a restrictive lifestyle, whether that's coming from a bodybuilding/contest prep lifestyle, being a chronic dieter, having an extreme mindset, or you genuinely want to know about the struggles faced, this podcast is for yo...2022-07-1655 minHey Coach RadioTracking Macros vs Calories and How to Handle Highly Palatable FoodsIn this episode of Hey Coach Radio, your host William Grazione visits with Coach Gillis Pellegrin and Coach Zach Richie explain why tracking macros vs. only tracking calories is the better way to keep tabs on your nutrition. The three also discuss the impact of eating highly palatable foods in place of nutrient-dense foods - and how this can affect a person in a fat loss phase. Lastly, Will, Gillis, and Zach discuss how to manage hunger cues.2022-07-0928 minGT RadioLosing Weight on Hormonal Birth ControlSend us a textOn today's episode, we talk about losing weight while on hormonal birth control. Is it impossible? No, but it can be difficult especially if you're not willing adjust according to the adaptations that can happen while on hormonal birth control. We also discuss the two different sides we have seen when it comes to women being on hormonal birth control & being in a fat loss phase. The key here is understanding that every women responds differently - some have no issues when it comes to making progress, while others tend to hit a w...2022-06-2649 minGT RadioPlaying it TOO safe with a fat loss due to fear of adaptionsSend us a textOn this episode, we talk about playing it too safe with a fat loss due to the fear of adaptations such as thyroid down-regulations, sex hormones imbalances, etc. The biggest take away is that adaptations WILL occur when we are in a fat loss, even with doing a healthy fat loss . Us as coaches, we do practice healthy fat loss protocols with our clients, however, we also understand that adaptations will occur and the only thing we can do is slow them down through specific dieting strategies but we can't avoid them nor d...2022-06-1936 minHey Coach RadioThe Biggest Mistakes Nutrition Coaches MakeAre you spinning your wheels in getting your client's results? If so, keep listening. In this episode, we have gathered questions and issues arising from our mentorship program for coaches through Advanced Coaching Systems. Your host William Grazione, and Coach Gillis Pellegrin discuss how some of their mentees get stuck in the weeds by focusing too much on hormone levels. They also go over how many coaches mistake not calculating the correct amount of calories to cut at the beginning of a fat loss phase. Another complicating factor in getting client results can come from not increasing...2022-06-1841 minGT RadioAll Things Thyroid with Dr. Caroline LomboySend us a textOn this episode, we have Dr. Caroline Lomboy, doctor of osteopathic medicine, back on the podcast to do an in-depth Q & A on all things thyroid. If you haven't listened to the other episode we did with her on female health, sex hormones, birth control, we highly recommend that you listen to that.Some topics we talked about:Stress, lifestyle, and thyroid functionHypothyroidism/symptoms Advice for those who have hypothyroidism & do not want to be medicatedHashimoto'sThe root cause to hair loss and...2022-06-101h 05Hey Coach RadioThe Basics: Your FAQs Continued - Carbs, Protein, Creatine, and Spot TrainingWelcome back to Hey Coach Radio! William Grazione and Coach Gillis Pellegrin, along with Coach Zach Ritchie are back covering more of the basics with more of your frequently asked questions. Listen as the three cover whether or not you should use Creatine Monohydrate during a fat loss phase, if weight gain is inevitable during a reverse diet, and how much protein your body can absorb in one meal. Will, Zach, and Gillis also discuss if it's true that you will gain weight as you increase your carbohydrate intake. The three also discuss...2022-06-0441 minGT RadioThe Diet You Did Years Ago Won't Work Now...Send us a textOn this informational /ranty *only because this is a topic that lights Tarryn's soul on fire* we talk all about the biggest mistakes women who are over 30 years old make - continuously going back and following the same diet they did in their 20's because it worked then but doesn't usually work now.The longer the dieting history we have, the more our physiology/resiliency can change that does impact how we make progress or the lack thereof regardless of what you do. Ladies...We need to...2022-05-2855 minGT RadioMini Cuts Don't Work for WomenSend us a textOn today's episode, we talk all about mini cuts , and why most women shouldn't consider/do these because of women physiology and how the female body responds to a caloric deficit + the time she needs to actually lose the weight. When it comes to mini cuts, they are a sort period of time of being in an aggressive calorie deficit because the idea of this is to get in, lose weight fast, get out, however, this concept favors males more than female - we break t...2022-05-2135 minHey Coach RadioThe Basics: Setting up a Successful Caloric DeficitIn this episode, your host, William Grazione, and coach Gillis Pellegrin go over everything you need to know and have in place to start a successful fat loss phase. The two cover fundamentals like sleep, movement, removing dependency on caffeine, life balance, the ability to count macros, and even being comfortable in a gym. Most importantly, a person needs to be metabolically healthy enough to take on a caloric deficit. William and Gillis also go over managing reasonable weight-loss expectations during a diet and the perception of strength when calories are lower. 2022-05-2141 minGT RadioPart 2: Correcting Blood Glucose IssuesSend us a textOn this episode, we dive back into blood glucose and how to correct the issues rather than cutting out the carbs. If you listened to part 1 ( I HIGHLY recommend you do before listening to this episode to piece it altogether), we discuss getting down to the root issues as to why blood glucose is high vs just basing it off of a number and cutting out the carbs, again, replacing one stressor for another. If you have been struggling with blood glucose, you want to listen to this episode because we...2022-05-1552 minGT RadioPart 1 Getting to the root of blood glucose issues vs cutting out carbsSend us a textOn this episode, we dive into blood glucose issues. The "norm" that we have been hearing a lot of is cutting out carbs to correct the blood glucose issue, however, this isn't always the answer because the solution is finding out what the root cause is, and correcting things at that level that will correct blood glucose issues. Removing carbs from one's diet to correct a blood glucose issue where the root cause isn't be addressed is replacing one stressor for another stressor and may not help, but only makes matters w...2022-05-0726 minHey Coach RadioThe Basics: Creatine MonohydrateIn this episode of Hey Coach Radio, your host William Grazione, Coach Gillis Pellegrin, and Coach Zach Richie embark on a new series called The Basics. Today's topic - Creatine Monohydrate. The three will fill you in if you should consider using creatine monohydrate, go over how it works, what to expect, and what to look for in stores when purchasing it. William, Gillis, and Zach will explain how Creatine Monohydrate has benefits that are not limited to just better muscle recovery and maintaining lean body mass. Other topics the three discuss are w...2022-05-0730 minHey Coach RadioReverse Diet vs Recovery Diet - Which is the Right Post Competition Strategy?In this episode, William Grazione, Coach Gillis Pellegrin, and Coach Zach Richie continue discussing Bodybuilding Competition Prep with actionable steps to take after the competition. This bonus content includes examining a reverse diet vs. a recovery diet to implement immediately after competing, along with the pros and cons of each. Another point within this is setting up expectations that people will - and should gain weight after a competition. What is critical is setting up parameters for that. Will, Gillis, and Zach will also touch on whether or not you can start building muscle right away after...2022-04-2333 minGT RadioJust be authentic, dammit!Send us a textOn this episode, we talk about authenticity, and why it's so important in the coaching space/world/and your daily life. Authenticity is one of the most important things a person can be, and let's face, people aren't stupid, and they can see through the bullshit. We talk about our own pasts that made us the people we are today, while also talking about how your past can make or break you. Our goal isn't to seek attention, it's to seek respect, especially for Tarryn and how her...2022-04-2256 minHey Coach RadioPeak Week MistakesWelcome Back to Hey Coach Radio! We are delving into part 4 of 5 in our Bodybuilding competition Prep series as we discuss Peak Week Mistakes. Your host William Grazione is joined by Coach Gillis Pellegrin and Coach Zach Richie. The three discuss how many weeks out from stage time a fitness competitor should be to best prepare for a successful showing. The reason for having a buffer time window? It gives you and the client time for mitigation techniques in case things get tricky, and it reduces the stress and cortisol response on the competitor when they know...2022-04-0934 minGT RadioNo, females DO NOT do better on low carb high fat dietsSend us a textThe biggest myth out there is that females do better on higher fats and low carbs when it comes to fat loss...and this is far from the truth. In fact, this is only going to cause her to progress to stall out or stop all together. On this episode, Tarryn shares her story/experience that she went through with this type of dieting for her very first contest prep, and how over the course of 28 weeks of dieting, she only lost 5 Ibs.......We also talk about how to p...2022-04-0139 minGT RadioWhy weight isn't dropping in a fat loss post reverse dietSend us a textThe most frustrating thing is when you have done your homework pre fat loss and worked on increasing your calories, then you decided to move into a fat loss, drop your calories and ....... NOTHING HAPPENS. WHY?!?! *insert dooms day*I want to ensure you that you're not broken, there maybe a few things that you are missing, and on this episode, we cover all the ground work for you from talking about the reverse dieting process, energy output while in a reverse dieting phase, to moving into a fat los...2022-03-2645 minHey Coach RadioRefeed Strategies and Macro Adjustments in Bodybuilding Contest PreparationWelcome back, listeners! In this episode of Hey Coach Radio, we continue with the second episode of our 5-part series on Bodybuilding Contest Prep. Your host William Grazione is joined by Coach Gillis Pellegrin and Coach Zach Richie. The three delve into the fear new coaches encounter in dropping calories to the necessary amount at the start of a bodybuilding contest prep or fat loss phase to ensure an adequate drop! William, Gillis, and Zach also review what percentage of carb difference there needs to be between low days and high days when it comes to seeing an impact...2022-03-2639 minHey Coach RadioThe 5 Most Popular Contest Prep Red Flags: Part 2In this episode, your host William Grazione along with Coach Gillis Pellegrin and Coach Zach Richie, continue the conversation and examination of the Top 5 Red Flags in Contest Prep. In the previous podcast, the three tackled the dangers of taking calories too low from the start. Today, we pick up the subject with how much cardio is too much cardio and excessive supplementation, what is necessary vs. what is too much. Some supplements you want to take with caution as the amount you ingest can seriously affect how you feel and perform - good or bad. Coach...2022-03-1238 minGT RadioTrue Life: Self-DoubtSend us a textWe are switching gears from all the science talks and talking some of our struggles with self doubt. We have always been believers in talking about the struggles and how we over-come them, because let's face it, hearing about the positives over and over gets old, especially when there are struggles in everyones's day to day life - it's not just about the struggles, but how we over-came them, and still battle them. One of the biggest battles people face is self-doubt and lack of belief in self, it's safe to s...2022-03-1129 min
IT'S. ALL. DAY.Gillis Pelligrin: Hormone Expert comes on the Show!Gillis Pellegrin of The Educated Dieter joins us today to break down all things hormones that the majority of us skip over when it comes to our health and nutrition.I was super excited to has Gillis on this week because we dive into my disease Addison's disease and I get an explanation around it I haven't had before. I learned how serious and rare of a disease this is and how it effects my energy on a daily basis. We talked about my childhood and where this first came up in my life as well as...2022-03-071h 18GT RadioThe Aftermath of Extreme Leanness & DietingSend us a textEveryone likes showing the their lean bodies that they achieved through dieting, but no one really talks about the aftermath struggles post dieting, which is the hardest part. On this episode, Gillis & Tarryn talk about how fat loss is the easy part, but the post diet is the hardest part because of the physiological impacts of being lean. Tarryn talks about her struggles post contest prep, how she felt, being out of control with food, and packing on weight too quickly. We also discuss how we look internally after...2022-03-0538 minHey Coach RadioThe 5 Most Popular Contest Prep Red Flags: Part 1In this episode, we discuss a controversial and critical topic regarding the world of competitive bodybuilding. Learn about the dangerous advice still floating out there. Your host William Grazione along with Coach Gillis Pellegrin and Coach Zach Richie, cover the most popular contest prep red flags in an engaging multipart series. The three coaches go over a common mistake - cutting calories too fast. When this happens, the client has a faster rate of muscle loss, metabolic damage occurs, and gym performance can take a hit. William, Gillis, and Zach discuss how and why a person's hormone levels...2022-03-0537 minGT RadioWhen to go into a fat loss post recovery phaseSend us a textThe biggest mistakes people make is jumping into a fat loss phase too quickly, then they don't make progress, and they are at a loss all because they prematurely went into a fat loss phase because of lack of knowledge about timeline or they got uncomfortable, and couldn't embrace it. On this episode, Gillis & Tarryn talk about the details on when it's a right time to go into a fat loss post recovery. We discuss the the following: The common mistakes people makeWhat is the goal of a recovery phase/def...2022-02-2539 minHey Coach Radio5 Ways to Improve Insulin Sensitivity: Part 2Welcome back to Hey Coach Radio! In our last episode - 5 Ways to Improve Insulin Sensitivity Part 1, we went over the importance of monitoring your blood sugar to gauge how well your body utilizes its carbohydrate intake and signs and symptoms of metabolic dysfunction. In this episode, your host William Grazione, and Coach Gillis Pellegrin, go over steps you can start taking now if your blood sugar readings are coming in high. Part of this increase in blood glucose numbers comes down to stress and its impact on cortisol. The two go over how eliminating carbs altogether is not the...2022-02-1937 minGT RadioThe Over-ThinkersSend us a textOn this episode, Gillis & Tarryn discuss the over-thinkers. What do we classify as "the over-thinkers?" People who read too much into the process, have trust issues because they have been burned before by another coach, and trying to find answers on Dr. Google about their situation (progress, hormones, etc.). We also discuss how over-thinking creates a stress that can be the reason why you're not making progress ( Tarryn discusses her personal issues she had with this when working with coaches in the past). Interested in working with us? Reach out!2022-02-1836 minHey Coach Radio5 Ways to Improve Insulin Sensitivity: Part 1Have you ever measured your blood glucose before? I know you may be thinking, "Why would I need to do that. I do not have diabetes," and that's a legit question. The reason to consider making it a habit lies within optimizing your health. In this episode, your host William Grazione along with Coach Gillis Pellegrin and Coach Zach Richie, go over why it is valuable to monitor your blood glucose as a general health marker for pre-diabetes and the connection between high blood sugar and metabolic dysfunction. The three will also discuss how monitoring to improve your insulin sensitivity...2022-02-1234 minGT RadioFemale TrainingSend us a textOn this episode, we talk all things female training, and give our philosophy/ methodology on training & exercise for females, such as do we believe in training around the menstrual cycle, along with debunking some myths, talking about what TRUE HIIT cardio is vs what it isn't ( such as 30-60 mins "HIIT classes"), plus, recovery strategies and how often we recovery our female clients. Questions/Feedback/Interested in working with us? Reach out! Tarryn Nettles, MSIG:@tarryn_nettles tarryn@gtnutritionperformance.org Gillis Pellegrin, MSI...2022-02-1150 minHey Coach RadioFat Loss MythsHave you heard or read any of these statements before? The Keto Diet is Magic! You can't eat carbs and lose fat! Intermittent fasting is king if you want to lose weight! The alkaline diet is a legit protocol for health and wellness. Well, today your Host William Grazione along with Coach Gillis Pellegrin and Zach Richie, do some serious myth-busting on those topics. With that, the three over when it's appropriate to be on a low-carb or ketogenic diet for a period of time and the rea...2022-02-0542 minGT RadioThe Carb EpisodeSend us a textWe're kicking off season 2 with "the carb talk." So many people (ladies.... ) fear carbs or think that it's the only way to lose weight, which yes, you will lose weight, however, you will gave it all back once you go back to your normal eating habits. One of the biggest questions we ask when people who want to follow extremes when it comes to dieting is : Can you see yourself making this a lifestyle and eating like this forever? If not, then your choice of "diet" is setting you up for...2022-02-0450 minHey Coach RadioNew Year’s Resolution FatigueIn this episode, your host William Grazione is joined by Coach Gillis Pellegrin and Coach Zach Richie. This is episode 39 - and it's all about New Year's Resolution Fatigue. The three talk about what you can do to get back on a healthy track to reaching your goals for 2022 without burning out. If you have gone full ham and adopted the "all gas, no break" mentality regarding your diet and fitness routine, know that you're not the only one. Many people start their new year goals with aggressive elimination diets or too low of calories with way too much...2022-01-2944 minGT RadioMistakes We MadeSend us a textOn this episode, we discuss mistakes we have made on specific topics that we randomly picked from a hat. Surprisingly, a lot of the topics that were picked has a lot to do with the physical such as mistakes we made within bodybuilding, weight gain, etc, a long with some personal things tied in there also, such as mistakes we made in life, friends, etc! Give it a listen, learn more about us, and learn from our mistakes/advice we give!Questions/Feedback/Interested in working with us? 2022-01-0953 minHey Coach RadioThe Biggest Problems in the Fitness IndustryIn this episode, Coach William, Coach Gillis Pellegrin and Coach Zach Richie, discuss the fitness industry's biggest problem right now when it comes to coaching and client relationships. Do any of these warning signs sound familiar? Cookie-cutter training programs. Lack of educational material from a fit-fluencer. A lack of responsiveness from a coach? The coaches teach you what to be on the watch for. Keep listening as they dive into the big mistakes made with exercise and diet that lead to burnout as people start hitting the gym for the first time o...2022-01-0838 minGT RadioComing Off of Hormonal Birth Control Part 2 of 2Send us a textAs a continuation of part 1 ( if you didn't listen to that episode, we HIGHLY recommend you do first!), we dive deeper into how to come off of hormonal birth control and set yourself up for a successful recovery to the hormones that were being suppressed ( again, hormonal birth control DOES NOT regulate hormones - it suppresses them). Questions/feedback or interested in working with us?Reach out!Tarryn Nettles, MStarryn@gtnutritionperformance.orgIG: tarryn_nettlesGillis Pellegrin, MScoachgillis.ted1@gmail.com2021-12-2839 minGT RadioComing Off of Hormonal Birth Control Part 1 of 2Send us a textThere's more to coming off of hormonal birth control than just stopping.... in fact, you want to prepare yourself the best way you can before stopping and that within itself will take some homework that you will need to do, ensuring you're doing everything right to support your body and management the stress on the body. In this two part series, we discuss the ins and outs of coming off of hormonal birth control and how to prepare your body nutritionally and support the body's systems that may have been impacted...2021-12-1941 minGT RadioGet to know us!Send us a textLet's mix it up a bit play a game where you get to know us as human-beings. On this episode, we talk about 5 non-fitness related things about us, expect there's a catch - Gillis is listing things about Tarryn, and Tarryn is listed things about Gillis, and anything goes, no hold bars!We hope you all enjoy learning a little bit about us!Questions/Feedback/ or Interested in working with us?Reach out! Tarryn Nettles, MSTarryn@gtnutritionperformance.orgIG: Tarryn_nettles2021-12-1236 min
Not Your Quick FixEpisode 37: Fat Loss Mistakes to Avoid with Will Grazione and Gillis PellegrinIn this week’s episode, Kylie and Kara welcome two coaches and mentors within the functional health and fitness space that they greatly admire: William Grazione and Gllis Pellegrin. The two of them work together with The Educated Dieter to address hormonal complexities primarily in the female population. They also run Advanced Coaching Systems which is a mentorship for coaches within the industry to become more educated on functional health and hormone dysfunction / repair as well.
In this episode, the gang dives into common fat loss mistakes you may be making in your journey, and many of th...2021-12-051h 01GT RadioHow to Properly Start a Fat Loss PhaseSend us a textWe are in the season where no one really cares about fat loss since we are in the holiday season, and if you're putting your fat loss goal on hold until the New Year, that's completely okay! The thing is though... how you start that fat loss really does matter and will be the determining factor on how well you succeed. It's not about going 0-100 with starting on low kcals and high energy output, that's a recipe for a faster metabolic adaptation or "plateau" as a lot of folks refer...2021-12-0452 minGT RadioMore is NOT Better for ProgressSend us a textWe would think that doing more, whether it's more exercise or excess dieting is the key to making FASTER progress, but in all reality this is the thing that's stopping progress due to the internal stress response. On this episode, we take a deep dive and break that myth of more is better, when in fact LESS is better when it comes to training, and MORE is better when it comes to calories. Questions, Feedback, or Interested in working with us?Reach out!Tarryn...2021-11-2838 minGT Radio5 *Actually 6* Reasons Why You're Not Losing WeightSend us a textStruggling to lose weight? Not sure why progress isn't coming? On this episode, we dive into the potential reasons, that are actually pretty common mistakes people make while in a fat loss phase . Questions/feedback/interested in working with us?Reach out!Tarryn Nettles, MSGT Nutrition Performance Tarryn@gtnutritionperformance.orgIG: Tarryn_nettlesGillis Pellegrin, MSThe Educated Dieter coachgillis.ted1@gmail.comIG: Gillis331 S...2021-11-1937 minGT RadioSustainable Fat Loss & Sustainable Post Fat Loss- Basically All Things SustainableSend us a textOn this episode, we talk about being sustainable, and what is our definition of sustainable fat loss and keep it sustainable, even once the fat loss phase is done. The worse thing someone can do is follow an unsustainable fat loss that is phasic, then end up gaining all the weight back once the fat loss phase is over.Interested in working with us or have a questions/feedback about this episode ?Reach out!Tarryn Nettles, MSTarryn@gtnutritionperformance.orgIG: Tarryn...2021-11-1739 minGT RadioNot Another Fitspo Advice on Eating During the HolidaysSend us a textIn this episode, we just get down to the nitty gritty on eating around the holidays and not give you some fitspo advice on how you need to avoid holiday food because #bodygoals.We dive into being a human, enjoying yourself on the holidays, while not letting yourself go to shit. Interested in working with us? Reach out!Tarryn Nettles, MSTarryn@gtnutritionperformance.orgIG: Tarryn_nettlesGillis Pellegrin, MScoachgillis.ted1@gmail.com Support the show2021-11-1423 minGT RadioHow to Fix Scale ObsessionSend us a textIn this episode, we talk about scale obsession, you know ladies, we have all been there before! We talked about the tools and things that you can implement to help you or a client get over the number obsession game. Questions, feedback, or interested in work with us? Reach out!Tarryn Nettles, MSTarryn@gtnutritionperformance.orgIG: Tarryn_nettlesGillis Pellegrin, MScoachgillis.ted1@gmail.comIG: Gillis331 Support the showThank you for listening! Don't fo...2021-11-1225 min
GT RadioOur Military ExperienceSend us a textHappy Veterans' Day! We figured since it's Veteran's Day, and we are both veterans, it was only right to talk about our military experience. In this episode we talk about why we joined the military, how boot REALLY was, our first command, our mentor while in and the traits that carried over post military, some funny stories, and more!Interested in workin with us? Reach out!Tarryn Nettles, MSTarryn@gtnutritionperformance.orgIG: @tarryn_nettlesGillis Pellegrin, MScoachgillis.ted1@gmail.c...2021-11-1156 minGT RadioUsing Biofeedback for Signs/Symptoms of Hormonal DysfunctionSend us a textIn this episode, Gillis & Tarryn discuss how you can use biofeedback to determine if there are signs & symptoms of hormone dysfunction without using labs. If you know what signs/symptoms to look for, it can help you determine why someone's body is responding the way it is because after all, the body does talk to us when something is off, we just have to know how to listen. Questions or interested in working with us? Reach out!Tarryn Nettles, MSTarryn@gtnutritionperformance.orgIG:Tarryn_net...2021-11-0638 minHey Coach RadioCoach William’s Personal Lab Review Do you get regular bloodwork run? Do you know the difference between clinically acceptable values vs. optimal? Have you ever wondered how genetics can impact your lab values for blood glucose or A1C? Then tune in! In this episode, your host William Grazione will have his recent lab values reviewed by Coach Gillis Pellegrin. The two will go over William's values mentioned along with testosterone, estrogen, liver enzymes, cholesterol, and more. Coach Gillis will lay down important information about supplementation that can be used to optimize your bloodwork when you are over or under in your numbers.2021-11-0632 minGT RadioBeing Told Hormone Health Is Pseudoscience- Addressing the IgnoranceSend us a textIn this episode, Tarryn addresses a few comments that she received recently on social media about "how hormones don't matter, and it's pseudoscience nonsense." Tarryn also goes on to mention about how women are the "silent suffers" when it comes to women's health and how hormones play a huge role in how we feel and also how she notices that a lot of the kick back does come from males - ironic or lack of understanding? Unfortunately, this is common especially when it disrupts other people's thoughts/theories and wh...2021-11-0530 minGT RadioHormones/Health Talk with Caroline Lomboy, Dr of OsteopathySend us a textOn this episode, we have our first guest, Caroline Lomboy, Doctor of Osteopathy. Dr. Lomboy has helped Tarryn on her hormone healing journey from years of dieting and contest prepping, so it was only right of us to have her be our first guest and share her wealth of knowledge. This is a jam-packed episode of knowledge!On this episode, we start off talking about how hormones play into our health/quality of life, then moving into hormonal birth control and the negative toll...2021-10-241h 01GT RadioTarryn's Lab ReviewSend us a textOn this episode, we share & review Tarryn's recent labs. We talk about her values, what are the optimal values, and why are some values higher than others, especially since Tarryn is on HRT and are marked as high, but is normal considering her hormone therapy. What a panels are included in getting a FULL hormone panel done:Thyroid:TSHFree T4Free T3Reverse T3TPOTGABSex Hormones:EstradiolEstrone Total Testosterone Free Testosterone SHBG2021-10-2248 minGT RadioWeight Loss ResistanceSend us a textIn this episode, we talk all thing weight loss resistance, you know, when we are doing EVERYTHING RIGHT but yet there's no progress, which is extremely frustrating. What causes this? More importantly, how do we fix this? We cover these things in this episode, along with menopausal women who experience similar issues - is it really menopause that caused weight gain, or is it something else? Tune in to find these answers & more! Questions/ feedback /interested in working with us? Contact us!Tarryn Nettles, MS2021-10-1150 minGT RadioThe Basics STILL MatterSend us a textWe love talking about the advanced topics like hormone health and how to optimize these things for better quality of life and better progress for your physical goals, however, we can't forget about the basics because these are the foundation.If you don't have the basics down, it will be VERY difficult to work on the advanced things!Questions or feedback about this podcast?Reach out to us:Tarryn NettlesTarryn@gtnutritionperformance.orgIG: Tarryn_nettlesGillis Pellegrin coachgillis.ted1@g...2021-10-0434 minGT RadioAll Things Blood WorkSend us a textIn this episode, Gillis & Tarryn discuss all things blood work such as what are common errors we see, missing important labs to get a full overview of hormones/health, why it's important to have all the right panels done, common issues we see with getting panels ran through your PCP/OBGYN, and last but certainly not least, what panels you should get ran/why/what these panels are. Have a questions for us, or interested in working with us? Reach out:Tarryn Nettles, MSEmail: Tarryn@gt...2021-09-241h 05GT RadioAdrenal Health Part 2Send us a textContinuation from part 1 of adrenal health (if you haven't listened to that, you want to!), and in this episode Gillis & Tarryn dive deeper into adrenal health and how the adrenals plays an important role in overall hormone health and when it comes to recovery, to "unlock the matrix" of recovery, it's always best to look at the adrenals first. Have a question or interested in working with us? Reach out: Tarryn Nettle, MSEmail: tarryn@gtnutritionperformance.orgIG: tarryn_nettlesGillis Pellegrin, MS2021-09-191h 00Hey Coach RadioQ&A, Testosterone, Muscle Size, Genetics, Losing All Your Gains, and Progressive OverloadIn this episode, your host William Grazion and Coach Gillis Pellegrin review Q&A from their followers on Instagram and listeners of this podcast. The two will go over the side effects and symptoms of high and low testosterone in men and women. Will and Gillis will also fill you in on things that can happen to women's hormone levels after getting off birth control. You will learn how to program progressive overload into your strength training to optimize your ability to build muscle and gain strength. Keep listening as Will and Gillis will touch...2021-09-1935 minGT RadioAdrenal Health Part 1Send us a textIf you're struggle with hormone health/recovery, make sure you're looking at the health of your adrenals. On this episode, Gillis and Tarryn give an overview of adrenal/cortisol health, and also give an insight of what Tarryn experienced with her own struggles with her adrenal/cortisol issues. In part 2, Gillis and Tarryn will get more specific on how the adrenals plan an important role on balancing hormones. Contact us:Tarryn NettlesTarryn@gtnutritionperformance.orgIG: Tarryn_nettles2021-09-0930 minGT RadioTaking OwnershipSend us a textWhen it comes to having goals, it's all about taking ownership and holding 'yourself to the fire.' In this episode, Gillis & Tarryn list and discuss their top 5's for how people can take ownership of their health & fitness goals. Contact us:Tarryn NettlesTarryn@gtnutritionperformance.orgIG: Tarryn_nettlesGillis Pellegrin coachgillis.ted1@gmail.comIG: Gillis331Support the showThank you for listening! Don't forget to share ou...2021-09-0931 minGT RadioBack to Basics: Menstrual Cycles, Birth Control, ProgressSend us a textIn this episode, Gillis and Tarryn answer a DM's that asked about the importance of the menstrual cycle, hormones, birth control, and tying that all into how that can impact progress for your health and fitness goals. Please don't forget to leave of review & rate us! Interested in working with us or have questions?Reach out!Tarryn Nettles tarryn@gtnutritionperformance.orgIG: Tarryn_nettles Gillis Pellegrin coa...2021-09-0931 minGT RadioUnpopular Opinion: Time Needs to Be on Your SideSend us a textOn this episode, Gillis & Tarryn talk about the importance of time with goals... you know, the thing that NO ONE wants to hear because we all want quick fixes. We touch upon the topics of lifestyle, hormonal recovery, and contest time achievements and how much time you need. Contact us:Tarryn NettlesTarryn@gtnutritionperformance.orgIG: Tarryn_nettlesGillis Pellegrin coachgillis.ted1@gmail.comIG: Gillis331Support the showTh...2021-09-0929 minHey Coach RadioSelf ConfidenceGrab a pen and paper! William Grazione and Coach Gillis Pellegrin have an exercise for you to jot down and work through. This exercise is a tool to get your self-confidence up and spearhead you towards your goals in life. We'll teach you about the power of positive affirmations that will have you moving from limiting personal beliefs to your limitless potential. Results will come when you follow the steps Will and Gillis outline, which will change your personal beliefs forever!2021-08-2218 minHey Coach RadioCoaching Confidence: 5 Tips for SuccessIn this episode, William Grazione and Coach Gillis Pellegrin discuss what it takes to become a confident nutrition coach. It's not just about having passion; it's not just about education. But Personal experience, taking action, creating results, and understanding you have to fail plenty are essential. In the beginning, more often than not, you'll also face imposter syndrome. William and Gillis share their experience and how the two overcame them. Dealing with your inner doubts is key, but keep them internal. Learning how to believe in yourself and have your clients believe in...2021-08-1535 min
All the Smoke on Strength & PhysiqueGetting Hormonal with Gillis Pellegrin, M.S.: E32In this episode, Adam and Chris from All the Smoke on Strength & Physique talk to Gillis Pellegrin, M.S. We discuss topics ranging from his personal coaching experience to his experience in the clinical setting. Let's just say, guys can get hormonal to. Listen in to see what hormones we're talking about!2021-08-0445 min
Hey Coach RadioWhat Sports Taught us About Being a Great CoachWilliam Grazione and Gillis Pellegrin, touch on what it means to be an educated dieter, discuss different coaching styles used in health and fitness. William talks about how college football taught him to prepare for life, and Gillis delves into how the military did the same. It all comes down to being prepared. These lessons will teach you how to prep for your best life in health.2021-05-3032 min
Hey Coach RadioPartnering with Gillis, and Creating a Health-focused Lifestyle out of Growing up in Unhealthy FamiliesOn this episode, William Grazione and Gillis Pellegrin, discuss how they became a team at The Educated Dieter, background on their education in the health and fitness space. The two also discuss how their home lives created challenges, yet speared them to work towards healthy living. Learn how to create a healthy environment for yourself, and get past roadblocks to your goals.2021-05-1132 min
GT RadioReasons Why You're Not Making ProgressIn this episode, we cover the topic of why you may not be making progress regardless of what you do within your fat loss. Some of the reasons we discuss are: too low in calories, too much energy output, stress, hormonal issues.
Questions or feedback about this topic? Contact us!
Online Coaching:
www.gtnutritionperformance.org
Contact: Tarryn Nettles, MS
Email: tarryn@gtnutritionperformance.org
IG: Tarryn_nettles
Gillis Pellegrin, MS
Email: Gillis@gt...2020-04-1027 min