About the Guests:
This episode of the Strength Code podcast does not feature any external guests. The conversation is held among the hosts: Sheila Melody, founder of the Strength Code, certified trainer, and wellness enthusiast; Lisa May, who transitioned from three decades in the radio business to opening the Strength Code Palm Desert; and Tim Cicciarelli, their producer, Strength Code client and former radio broadcasting on-air personality.

Episode Summary:
In this invigorating episode of the Strength Code podcast, hosts Sheila Melody and Lisa May, along with producer Tim Cicciarelli, delve into the vital topic of rest and recovery. Perfect for fitness aficionados and wellness junkies alike, the discussion explores the nuances of active rest, passive rest, and the overarching importance of proper sleep in any fitness regimen.

Sheila and Lisa bring to light the multifaceted nature of rest and how it complements intense workout routines like those practiced at the Strength Code. They touch on various forms of active recovery like yoga, walking, and mobility training. Moving beyond physical activities, passive rest and its role in conserving energy lay the foundation for peak performance and injury prevention. Sleep is examined for its integral role in hormonal balance and muscle repair, while the hosts share their personal experiences with tools like WHOOP and Spren that measure recovery and preparedness for physical activity.

Key Takeaways:

• Active Rest Importance: Emphasizes activities like yoga, Pilates, and mobility workouts that support muscle relaxation and repair without intense exertion.
• Passive Rest and Sleep Prioritization: Highlights the necessity of complete inactivity and sleep as critical components of recovery, influencing hormone regulation and immune function.
• Monitoring Recovery: Discusses the use of wearables like WHOOP and Spren to measure recovery levels and readiness, emphasizing the importance of listening to one's body and adjusting activity accordingly.
• Nutrition's Role in Recovery: Stresses the significance of nutrition, particularly the intake of proteins and vegetables, in muscle repair and overall recovery from workouts.
• Social Interactions and Recovery: Suggests that spending time with loved ones and experiencing joy in social settings can positively influence recovery metrics and well-being.

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Instagram: @thestrengthcode

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Hosts:  
- Lisa May: Former radio personality, Certified Strength Training Specialist and Owner of Strength Code Palm Desert
- Sheila Melody: Founder of the Strength Code, Certified Strength Training Specialist and Health & Wellness Coach
- Tim Cicciarelli: Producer of the Strength Code Podcast and founder of the InBound Podcasting Network
​
Lisa, Sheila and Tim discuss the benefits of wearables and apps for health and wellness. They share their personal experiences with various devices, including the Levels CGM, Lose It app, Whoop wearable, Oura Ring, Apollo Neuro device, Apple Watch and FitBit. They emphasize the importance of tracking and managing data to learn more about your unique biometrics and improve overall health and well-being.
​
Key Takeaways
- Wearables and apps provide valuable insights into personal health and wellness.
- Tracking calories and macros can help manage weight and improve overall nutrition.
- The Whoop wearable measures recovery, sleep, and strain to optimize training and performance.
- The Oura Ring wearable measures sleep, recovery and other biometrics to optimize health & wellness
- The Apollo Neuro device uses touch and music to activate the parasympathetic nervous system and promote calmness and focus.
- The Shut Eye app records sleep patterns and provides tips and tools for better sleep and health alerts to detect potential sleep apnea.
​
Use Sheila’s link to Get a free WHOOP 4.0 and one month free when you join with my link: https://join.whoop.com/A48C7F

Apollo Neuro:
https://apolloneuro.com/gad_source=1&gclid=Cj0KCQiAmNeqBhD4ARIsADsYfTf9jmAhkYCy83dr0Smz6K1ukm11p7mi0XPawgckabhDgAk10tUXYSoaAnoTEALw_wcB

Oura Ring: https://ouraring.com/oura-experience

Shut Eye App:  https://apps.apple.com/us/app/shuteye-sleep-tracker-sound/id1490078804

Hostage Tape: https://www.hostagetape.com/products/buy?snowball=TIM61328

Farm Fresh To You - Sign up with this link to get 20% off your first 5 boxes www.farmfreshtoyou.com/compare/?promo=STRENGTHCODE

www.thestrengthcode.com

www.thestrengthcodepalmdesert.com

Instagram:  @thestrengthcode
YouTube:  www.youtube.com/@thestrengthcode/featured

Sheila Melody shares her experience using a continuous glucose monitor to manage her blood sugar levels. She explains how stable blood sugar is vital for overall health and how she learned about her own blood sugar variations through the monitor. Sheila discusses the different factors that can affect blood sugar, such as food choices, exercise, and stress. She also highlights the importance of understanding insulin resistance and its connection to chronic diseases. Sheila emphasizes the value of wearing a continuous glucose monitor to gain insights into personal glucose patterns and make informed decisions about diet and lifestyle.

Key Takeaways:
- Stable blood sugar is crucial for overall health and can be managed through diet, exercise, and stress reduction.
- A continuous glucose monitor provides real-time data on blood sugar levels and helps identify patterns and trends.
- Certain foods, such as sweet potatoes and oatmeal, can cause blood sugar spikes, while others, like avocado and protein, have a minimal impact.
- Exercise, especially high-intensity workouts, can lower blood sugar levels and improve glucose management.
- Monitoring blood sugar levels during sleep is important, as spikes or drops can affect sleep quality and overall well-being.

Levels; A Whole New Level Podcast: podcasts.apple.com/us/podcast/leve…el/id1563263076

www.levelshealth.com/#frontpage-programs

About The Hosts:
•Sheila Melody: Founder of The Strength Code and strength training advocate www.thestrengthcode.com
•Lisa May: Former Los Angeles radio host and owner of The Strength Code Palm Desert www.thestrengthcode.com
•Tim Cicciarelli: Producer of The Strength Code Podcast and Owner of InBound Digital Media: www.inbounddigitalmediaagency.com/

Farm Fresh To You - Sign up with this link to get 20% off your first 5 boxes www.farmfreshtoyou.com/compare/?promo=STRENGTHCODE

www.thestrengthcode.com
www.thestrengthcodepalmdesert.com
Instagram:  @thestrengthcode
YouTube:  www.youtube.com/@thestrengthcode/featured

About The Hosts:

• Sheila Melody: Founder of The Strength Code and strength training advocate www.thestrengthcode.com

• Lisa May: Former radio host and owner of The Strength Code Palm Desert www.thestrengthcode.com 

• Tim Cicciarelli: Producer of The Strength Code Podcast and Owner of InBound Digital Media: https://www.inbounddigitalmediaagency.com/

Sheila Melody and Lisa May discuss the importance of foot health in this episode of the Strength Code podcast. They highlight the often neglected nature of foot care and the impact it can have on the rest of the body. They share personal experiences with foot issues and provide tips for maintaining healthy feet, including exercises and footwear recommendations.

Sheila and Lisa emphasize the need to be aware of foot health and address any pain or discomfort before it becomes a larger issue. Overall, the episode encourages listeners to prioritize their feet and take steps to keep them strong and healthy.

Send us a voice memo or email to podcast@thestrengthcode.com

The Reboot Program that helped Tim Cicciarelli lose 37 pounds in 12 weeks! Dr. Christian Middelthon - www.VikingHealth.net

Farm Fresh To You - Sign up with this link to get 20% off your first 5 boxes

https://www.farmfreshtoyou.com/compare/?promo=STRENGTHCODE

www.thestrengthcode.com

www.thestrengthcodepalmdesert.com

Instagram:  @thestrengthcode

YouTube:  https://www.youtube.com/@thestrengthcode/featured

SoulMate and The Foot Collective: https://thefootcollective.com/en-us/collections/solemate

The Foot Collective Podcast: Restore to Explore

https://thefootcollective.com/en-us/blogs/podcast

anyasreviews.com (information on many different brands of minimal and transitional shoes)

anyas-shop.com (be sure to check out the blog) 

Anya's recommended Toe Spacers:

https://anyas-shop.com/products/correct-toes-original-toe-spacers

Functional Podiatrist Dr. Emily Splichal on 

IG@naboso_technology 

IG@ebfa_barefooteducation (Founder)

Naboso.com

In this episode, Sheila, Lisa, Tim and returning guest, Dr. Christian Middelthon all have an in depth conversation about Supplements.  Topics include what supplements are considered “essential” and which are not absolutely necessary, but support optimal health and wellness; can you take too much of a supplement, our team’s preferred brands of supplements, and our typical daily routines, the difference between gel caps, pills, and liquid supplements, and more.  Get your notebooks ready, there’s a ton of information in this episode! 

Send us a voice memo or email to podcast@thestrengthcode.com

Dr. Christian Middelthon - www.VikingHealth.net

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https://www.farmfreshtoyou.com/compare/?promo=STRENGTHCODE

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In this episode, Sheila, Lisa and Tim discuss how the Strength Code method of slow motion high intensity strength training benefits your heart.  Lisa explains the chemical changes that happen when you exercise, which is explained in a book she recently read “Younger Next Year”.  The team lists the many reasons why you should do strength training, and exactly how much exercise you need to do to promote growth and renewal instead of decay.  Move every day and don’t decay!  Sheila introduces the CAROL Bike protocol which they have at the Toluca Lake location.  CAROL is an AI personalized cardio protocol that provides the same amount of cardio exercise as a 45 minute jog in 5-8 minutes! 

 Send us a voice memo or email to podcast@thestrengthcode.com

CAROL Bike:  https://thestrengthcode.com/carol-bike/

“Younger Next Year”  by Chris Crowley https://www.amazon.com/Younger-Next-Year-Living-Beyond/dp/0761134239/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=&sr=

Farm Fresh To You - Sign up with this link to get 20% off your first 5 boxes

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www.thestrengthcode.com

www.thestrengthcodepalmdesert.com

Instagram:  @thestrengthcode

YouTube:  https://www.youtube.com/@thestrengthcode/featured

In this episode, Sheila, Lisa and Tim discuss why it may be better to set intentions, not resolutions, what the difference is, and what some of their intentions are for 2023. Lisa recommends looking back at 2022 and reviewing the year following a guide from Tim Ferris, and Sheila explains the difference between the NHS recommended strength training exercises, and the Strength Code method.   If weight loss is one of your “intentions” for 2023, you’ll definitely want to listen to our interview with this episode’s guest, National Board Certified Health & Wellness Coach Dr. Christian Middlethon of Viking Health, who will be sharing some of his top tips and insights on how to start that process and stick with it.

To get $500 off your first Reboot Program with Dr. M, go to  www.vikinghealth.net and book a Consultation or call 310-730-9920.  Let them know you heard it on the Strength Code Podcast.   Valid for the month of February 2023 only.  

Let us know about intentions you want to set for 2023, and if you did a year in review, what are some of the things you discovered?  Send us a voice memo or email to podcast@thestrengthcode.com.

SOUND MIND & BODY PODCAST Interview with Dr. M

https://www.youtube.com/watch?v=1F-97G3617A

Tim Ferris 5 Bullet Friday Newsletter   https://go.tim.blog/5-bullet-friday-1/

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Happy 2023!  Sheila, Lisa and Tim are back and celebrating The Strength Code’s 10 Year Anniversary!   The team discusses how the last 10 years has been in regard to their personal reasons for exercising, and how the Strength Code workout has helped them maintain and sustain their strength and wellness. 

Sheila introduces special guest Linda Ellman, who was her very first client when she opened the studio 10 years ago.  Linda recounts her experience and reasons for sticking with the workout and why it’s so important to her over the years. 

Have your routines and reasons to exercise changed in the last 10 years?  Let us know your story.  Send us a voice memo or email to podcast@thestrengthcode.com.

The Strength Code is proud to partner with Farm Fresh To You, a Community Supported Agriculture (CSA) and home & office delivery service, to offer our members a unique wellness benefit. Sign up using promo code STRENGTHCODE to receive a 20% discount on your first 5 boxes total spend on Farm Fresh To You boxes of organic fruits and vegetables!

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email:  podcast@thestrengthcode.com