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PODCAST

The Balanced Bodies Blueprint

Vinny Russo and Dr. Eryn Stansfield

Discover Your Healthiest Self with The Balanced Bodies Blueprint Podcast: Expert Nutritional Insights and Medical Guidance! Join hosts Vinny Russo and Dr. Eryn Stansfield as they seamlessly merge nutritional expertise with medical insights. The Balanced Bodies Blueprint offers a unique fusion of evidence-based science and practical tips, equipping you to achieve your optimal well-being. Say goodbye to fad diets and misleading health hacks – Vinny and Eryn are committed to expose misinformation

health & fitness nutrition

All Episodes

#63 - Excuses Won’t Fuel Results, But Discipline Will

The Balanced Bodies Blueprint ·

2025/01/09

In this episode of The Balanced Bodies Blueprint, Coach Vinny goes solo addressing a harsh but necessary truth: the real reason you're not seeing progress in your weight loss or fitness journey. Spoiler alert—it's not your metabolism, your genetics, or some mysterious hormonal imbalance. It's your habits.From skipping meal prep and relying on takeout to blaming external factors, Vinny dives deep into uncovering why your decisions today are holding you back tomorrow. If you're ready for some

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17:47

#62 - The Fluoride Files: Fact vs. Fiction

The Balanced Bodies Blueprint ·

2024/12/29

In this episode of The Balanced Bodies Blueprint, Coach Vinny and Dr. Eryn break down the science, history, and controversies surrounding water fluoridation. From its origins in Colorado Springs to being hailed as one of the greatest public health achievements, they explore fluoride's role in reducing cavities, boosting oral health, and dispelling persistent myths. Whether you're curious about fluoride's safety, conspiracy theories, or how it impacts your community, this episode will arm you with

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28:06

#61 - Solo Episode: Intuitive Eating - Trust Your Gut...

The Balanced Bodies Blueprint ·

2024/12/15

In this video, Coach Vinny explores the nuances of intuitive eating for body transformation goals. Intuitive eating is a skill that requires building food awareness through practices like tracking macros, portion sizes, meal planning, and meal prepping. The key takeaways are: intuitive eating alone may not work for body transformation goals right now; building food awareness through tracking, weighing food, and meal planning is crucial; over time, with experience and practice, intuitive eating

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21:08

#60 - Putting the Squeeze on Lyme

The Balanced Bodies Blueprint ·

2024/12/05

In this episode of The Balanced Bodies Blueprint, Coach Vinny and Dr. Eryn delve into the complexities of Lyme disease—a condition that's often misunderstood yet increasingly common. They discuss the challenges of diagnosing Lyme disease, its rising prevalence, and the diverse symptoms that make it difficult to identify.Learn about the three stages of Lyme disease, the importance of timely diagnosis, and why serologic testing isn't always the answer. The hosts also cover treatment options

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18:39

#59 - Grateful and Guilt-Free: Thriving This...

The Balanced Bodies Blueprint ·

2024/11/24

In this episode of The Balanced Bodies Blueprint, Coach Vinny dives into practical strategies to help you thrive during Thanksgiving without sacrificing your health and fitness goals.From guilt-free indulgence and mindful eating tips to staying active and planning ahead, you'll learn how to enjoy the holiday season without feeling overwhelmed or off-track. Discover how to shift your mindset, make smart choices, and stay consistent—even when faced with tempting treats. Whether you're

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36:03

#58 - Vinny’s Photoshoot Prep: His Evolution From OCD...

The Balanced Bodies Blueprint ·

2024/11/18

In this episode we focus on Vinny's new and improved photoshoot prep. Dr. Eryn grills Vinny with questions on this prep was Vinny different from all his other ones. They discuss photoshoot versus competition, his training and cardio protocols, if this nutrition protocol was any different, choosing the right photographer, and overcoming a limiting mindset entrenched with OCD traits to a more balanced, quality-of-life first approach. Coach VinnyEmail: vinny@balancedbodies.ioInstagram:

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45:28

#57 - Embracing Growth on the Path to Mastery

The Balanced Bodies Blueprint ·

2024/11/03

In this insightful episode, Coach Vinny and Dr. Eryn explore the journey toward mastery, drawing from their own lives to discuss how embracing growth shapes our paths. Using the metaphor of the lion cub and the learning eagle, they highlight the value of starting small, learning from setbacks, and finding resilience in early challenges. They dive into mentorship's impact, the role of consistent effort, and how avoiding comparison fosters self-driven growth. This conversation is for anyone striving

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27:33

#56 - Strength for Life: Essential Steps to Prevent...

The Balanced Bodies Blueprint ·

2024/10/27

In this informative episode, Coach Vinny and Dr. Eryn break down the essential steps to prevent sarcopenia—a progressive loss of muscle mass that can lead to serious health issues.Both dive into prevention through resistance training, optimal protein intake, and early detection, they explore why sarcopenia often goes underdiagnosed and how lifestyle changes can significantly reduce muscle loss, especially for those on medications like GLP-1s. Dr. Eryn also examines common assessment methods

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17:17

#55 - Solo Episode: Being Mediocre is YOUR Choice

The Balanced Bodies Blueprint ·

2024/10/20

In this hard-hitting episode, Coach Vinny tackles the uncomfortable truth: "Mediocrity is your choice." If you're feeling stuck, frustrated, or uninspired, it's time to ask yourself if you've been giving your best effort. Vinny dives deep into why most people settle for average and how the key to success is not talent but consistency, discipline, and effort. He discusses the dangers of comfort, the importance of accountability, and how extraordinary results are built through extra effort every

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18:38

#54 - Top 5 Nutrients You Need To Focus On When...

The Balanced Bodies Blueprint ·

2024/10/13

In this episode, Coach Vinny and Dr. Eryn break down the top 5 essential nutrients you need to focus on when taking GLP-1 medications like Ozempic, Semaglutide, Tirzepatide, and Mounjaro. These medications, while effective for weight loss and managing blood sugar, can come with side effects like nausea, muscle loss, and nutrient deficiencies. To optimize your results and minimize these side effects, it's crucial to prioritize key nutrients like protein, fiber, vitamin B12, calcium, and vitamin D.

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17:30

#53 - The Better Indicator of Health: BMI vs Body Fat %

The Balanced Bodies Blueprint ·

2024/10/06

In this solo episode, Coach Vinny dives into the debate between BMI and body fat percentage as indicators of health. He breaks down the origins and uses of BMI, explaining why it was never intended to assess individual health but is still widely used. He then highlights the benefits of using body fat percentage for a more accurate and personalized understanding of health, especially for athletes, bodybuilders, and anyone focused on improving fitness. Coach Vinny shares his personal experience with

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15:30

#52 - The Top Parenting “DO NOTS” When It Comes To...

The Balanced Bodies Blueprint ·

2024/09/29

In this solo episode, Dr. Eryn breaks down the top "don'ts" every parent should know to keep their kids safe and healthy. From the dangers of ATVs and off-roading to the rising risks of vaping, melatonin misuse, and gun safety, Dr. Eryn covers the most critical issues impacting children's safety today.She also tackles the alarming trends in teen motor vehicle accidents, firearm-related deaths, and drug overdoses, sharing the latest CDC data and expert insights. If you're a parent looking to

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27:49

#51 - The Top Parenting “To Dos” when it comes to the...

The Balanced Bodies Blueprint ·

2024/09/22

In this episode, Coach Vinny and Dr. Eryn dive into the most crucial dos for parents to keep their children safe, healthy, and thriving. From the importance of getting your kids vaccinated to prevent serious diseases like measles, to the latest car seat safety guidelines, they break down the top health and safety tips every parent should know. Learn why hand hygiene matters more than ever, how helmets and protective gear can prevent injuries, and when to make sure your child is in the backseat

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18:00

#50 - Solo Episode: Q&A-Cardio for Fat Loss, Women's...

The Balanced Bodies Blueprint ·

2024/09/13

In this solo Q&A episode, Coach Vinny answers your burning questions about fat loss, nutrition, and fitness myths. He debunks the idea that cardio is necessary for fat loss and explains how to use the minimum effective dose. For women worried about gaining “huge” arms from consistent workouts, Coach Vinny clarifies the truth about muscle growth and how to avoid unwanted bulk. He also tackles questions about meal frequency, foods you dislike on a diet plan, and addresses why many feel

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24:49

#49 - Solo Episode: The RIGHT Way To Determine Your...

The Balanced Bodies Blueprint ·

2024/09/06

In this solo episode, Coach Vinny dives deep into one of the most essential aspects of dieting—figuring out the right calories and macros for YOU. It's not about using calorie calculators or equations like Mifflin-St Jeor or Harris-Benedict. Coach Vinny explains why relying solely on these formulas can lead to poor results and how to take a more personalized approach. He breaks down the importance of understanding diet history, current habits, step count, body composition, and biofeedback

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29:58

#48 - The Top 5 EXCUSES We Hear People Give In...

The Balanced Bodies Blueprint ·

2024/08/30

In this episode, Coach Vinny and Dr. Eryn tackle the top 5 excuses people make when it comes to their health.From the myth that healthy eating is too expensive to the classic "I'm too busy" excuse, they break down why these excuses are holding you back and costing you more in the long run. They dive deep into the misconceptions around health costs, the real impact of neglecting your well-being, and how to break free from the frustration loop of failed attempts. If you've ever found yourself

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13:42

#47 - Solo Episode: The Top 5 Habits Behind Our Most...

The Balanced Bodies Blueprint ·

2024/08/23

In this solo episode, Coach Vinny uncovers the top five habits that have propelled his most successful clients to achieve dramatic and lasting body transformations. If you're serious about reaching your fitness goals, these habits are non-negotiable.From fully committing to the process, staying intentionally active, and hydrating properly, to the crucial role of weight training and cutting down on alcohol—Vinny breaks it all down. Whether you're just starting out or need that extra push,

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37:54

#46 - Unscripted: Bodybuilding Competitions,...

The Balanced Bodies Blueprint ·

2024/08/16

In this episode, Vinny and Dr. Eryn have an UNSCRIPTED conversation on the latest happenings in the world of physique competitions. They share their unique perspectives on recent competitions and Vinny's preparations for his upcoming photoshoot. The discussion takes a deep dive into the controversial topic of implants in physique competitions, examining their impact on the sport's integrity and competitors' well-being.Additionally, Vinny and Dr. Eryn explore the growing popularity of GLP-1

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29:56

#45 - The Sedentary Trap: The Hidden Dangers of...

The Balanced Bodies Blueprint ·

2024/08/09

In this eye-opening episode, we explore the alarming rise of sedentary lifestyles and the profound impact it has on our health. With more people working desk jobs and spending extended hours in front of screens, the risks associated with prolonged sitting are more relevant than ever. We dive into the latest research, including a significant study on older adults that reveals a strong link between high sitting time and increased risks of mortality, cardiovascular disease, obesity, and even

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13:12

#44 - Solo Episode: Vitamin D - New Guidelines and...

The Balanced Bodies Blueprint ·

2024/08/02

In this solo episode of The Balanced Bodies Blueprint, Dr. Eryn delves into the latest guidelines on vitamin D from the Endocrine Society. With years of research and clinical trials informing these recommendations, Dr. Eryn breaks down the new Clinical Practice Guideline, “Vitamin D for the Prevention of Disease,” highlighting key points and actionable insights for different age groups and health conditions. Dr. Eryn explains why healthy adults under 75 typically don't need more than

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