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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

33:10

Ep. 81 - Creatine 101: What the Research Really Says...

The Balanced Bodies Blueprint ·

2025/11/14

Creatine is the most researched, most effective, and most misunderstood supplement in fitness.In this episode, Vinny and Dr. Eryn break down exactly what the science says about creatine — muscle growth, strength, ATP energy regeneration, cognitive function, loading vs. maintenance dosing, safety, myths, and who actually benefits the most. We cover: • How creatine actually works to regenerate ATP • Whether timing matters (before vs. after vs. whenever) • Why most lean mass

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51:46

Ep. 80 - Holistic Without the Hocus Pocus | Dr....

The Balanced Bodies Blueprint ·

2025/11/06

In this episode, Coach Vinny and Dr. Eryn sit down with Dr. Ashley Dwyer, PharmD, a former pharmacist turned coach who's holistic without the nonsense. She blends holistic coaching, western medicine, anecdotal data, and clinical data to help women optimize their health without falling for the pseudoscience, overtesting, or fear tactics that dominate the functional coaching space.They dive into: Why she left pharmacy to help women through education, not endless prescriptions How she applies

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20:34

Ep. 79: Stop Blaming the Dealer, Play the Hand Your...

The Balanced Bodies Blueprint ·

2025/10/31

You may not want to hear this, but your habits are hurting you way more than your genetics ever will. In this episode, Coach Vinny breaks down one of the biggest excuses in fitness, blaming your genetics for why you can't lose fat, build muscle, or look a certain way.Yes, your DNA matters. Yes, your genetics influence how your body responds to training, diet, and recovery. But the reality is this: your habits decide how those genes are expressed. Coach Vinny explains why comparing yourself to

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19:41

Ep. 78 - Informed Consent: The Fine Print of Your Health

The Balanced Bodies Blueprint ·

2025/10/24

Most people think informed consent is just a signature on a clipboard—but it's so much more. It's the foundation of medical ethics and your right to know exactly what's being done to your body, why it's being done, and what your real options are.In this episode, we break down what informed consent really means, why it's not just paperwork, and how it empowers you to make confident decisions about your health. We'll uncover the fine print of modern medicine—from vaccines and

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17:32

Ep. 77 - You’re Not Stuck, You’re Undernourished:...

The Balanced Bodies Blueprint ·

2025/10/15

Everyone talks about calories and macros, but almost nobody talks about micros. In this episode, I break down why your diet's nutrient density is the difference between thriving in a fat loss phase and feeling like absolute garbage. You can hit your macros and still be undernourished if most of your food is ultra-processed. That means lower energy, higher cravings, slower recovery, and worse results. I'll walk you through why vitamins and minerals are the real drivers of performance, metabolism,

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15:34

Ep. 76 - Can You “Intuitively” Diet Down?

The Balanced Bodies Blueprint ·

2025/10/07

“Eating for results” and “eating by intuition” are not the same thing. In this no-BS episode, we break down why you can't be in a calorie deficit and call it intuitive eating. We'll unpack what intuitive eating was actually designed for (healing chronic diet fatigue and rebuilding hunger/fullness cues), why fat loss requires intentional energy manipulation, and how hunger hormones (leptin ↓, ghrelin ↑) make “intuitive dieting” a contradiction.

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48:19

#75 - The Ultimate Trimester-by-Trimester Guide for a...

The Balanced Bodies Blueprint ·

2025/08/09

Your baby's health starts with what you eat, but “eating for two” doesn't mean doubling your calories. In this evidence-based episode, I break down exactly what you need (and what to avoid) for a healthy pregnancy, trimester by trimester. You'll learn the truth about calorie needs, recommended weight gain, and the most critical nutrients for your baby's brain, bones, and growth, from folic acid and choline to omega-3 DHA. We'll cover how to handle common pregnancy challenges like

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16:10

Ep #74: Why Hating Your Body Won’t Help You Transform...

The Balanced Bodies Blueprint ·

2025/07/30

In this episode, Coach Vinny Russo challenges one of the most common (and most harmful) mindsets in health and fitness: trying to change your body out of self-hate.If you've ever started a diet or workout program thinking, “I'm disgusted with myself, I need to fix this”, you're not alone. But here's the truth, change rooted in self-judgment never sticks. It burns out fast, leads to self-sabotage, and keeps you trapped in the same cycle of failure. Today, we're flipping the script

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26:46

#73 - Solo episode - Fitness Snacking: Real Results...

The Balanced Bodies Blueprint ·

2025/07/22

Is fitness snacking helping you build momentum—or secretly holding you back?In this episode of The Balanced Bodies Blueprint, I break down the rising trend of fitness snacking—short, 5–10 minute workouts done throughout the day—and ask the hard question: Is it actually effective for fat loss, muscle gain, or body recomposition? We'll cover: *Who fitness snacking is great for (beginners, busy professionals, those coming back from injury) *Why it's not ideal for

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31:03

#72 - Why the Primer Phase is The Secret Weapon for...

The Balanced Bodies Blueprint ·

2025/06/11

In this episode, Coach Vinny Russo breaks down a phase most people skip but absolutely shouldn't: the Primer Phase. Think of it as the “warm-up” before you sprint into a fat loss phase—your chance to get your metabolism, mindset, and habits fully primed so that dieting is easier and more effective. Coach Vinny explains why the Primer Phase is the missing link in most fat-loss journeys. Learn how to boost your metabolism, balance stress, dial in sleep, and build a strong

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25:29

#71 - Methylene Blue: Miracle Molecule or Biohacker...

The Balanced Bodies Blueprint ·

2025/06/03

Is methylene blue really the next “miracle” molecule for brain health, longevity, and energy — or just another case of biohacking gone rogue? In this episode of The Balanced Bodies Blueprint, Vinny and Dr. Eryn Russo break down the real science versus the hype.Methylene blue started as a textile dye in the 1800s, became the first synthetic drug to treat malaria, and is now popping up in medspa clinics and influencer wellness stacks. But here's the catch: while it's a legitimate

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50:56

# 70 - The RFK Jr Rift: Is He Causing More Harm Than...

The Balanced Bodies Blueprint ·

2025/05/26

*** OUR INTRO AND OUTRO WERE MUTED - PODCAST STARTS AT 35 SECONDS***In this episode of The Balanced Bodies Blueprint, Coach Vinny Russo and Dr. Eryn Russo take a deep dive into the controversial views of Robert F. Kennedy Jr., who is now serving as Secretary of Health and Human Services. We dissect RFK Jr.'s support for terrain theory — an outdated belief rooted in Antoine Béchamp's “host theory” that argues disease comes from within the body, not from external pathogens.

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42:16

#69 - From Hope to Hormones: 5 IVF Questions Answered

The Balanced Bodies Blueprint ·

2025/04/14

In this deeply personal and educational episode, we take you inside our IVF journey while answering 5 of the most important questions anyone considering in vitro fertilization should know. From hormone injections to embryo biopsies, we're pulling back the curtain on the full process—emotionally, physically, and financially. We discuss: What are the real IVF success rates—and how much does age matter? We break down the data and share our own experience with genetic testing (PGTA),

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32:51

#68 - Motherhood & Milestones: Dr. Eryn’s Postpartum...

The Balanced Bodies Blueprint ·

2025/03/26

In this episode, Dr. Eryn opens up about her personal postpartum journey—the struggles, the victories, and the lessons learned along the way.She shares her experience navigating body image changes, the challenge of losing weight while prioritizing milk production, and the emotional and physical adjustments that come with new motherhood. Join us for an honest and empowering conversation about self-care, balance, and embracing the postpartum process. Whether you're a new mom or supporting

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21:12

#67 - Becoming a Dad & Overcoming Injury: A Lesson in...

The Balanced Bodies Blueprint ·

2025/03/06

In this deeply personal episode, I share my first 2 weeks as a new father while also facing a major setback—a torn distal bicep. From the overwhelming emotions of hearing my daughter's first cry to the unexpected lessons that came with injury recovery, this week has been a rollercoaster of love, adaptation, and perspective shifts.I discuss the raw realities of adjusting to fatherhood, how my mindset around priorities has changed, and how I'm turning adversity into an opportunity for

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52:53

#66 - Guest Appearance on “Until It’s Done, A Devoted...

The Balanced Bodies Blueprint ·

2025/02/06

Confused by all the conflicting health advice on social media? You're not alone. In this must-listen episode your host Coach Vinny is a guest on the Until It's Done, A Devoted Podcast with host Dana Lynn Kaye to tackle seven of the biggest fitness and nutrition myths that just won't die.From oatmeal and carbs to seed oils and gluten, they break down the science behind the most debated topics in health and fitness—so you can finally stop second-guessing your food choices. What You'll Learn:

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62:05

#65 - Eat Smart Now or Regret It Later: The Harsh...

The Balanced Bodies Blueprint ·

2025/01/29

In this episode of The Balanced Bodies Blueprint, special guest Brooke Rosenfeld, RD/RDN, a registered dietitian who's seen it all when it comes to yo-yo dieting, diet trauma, and the long-term consequences of poor health habits, enlightens us with her experience. Ever wonder why you keep losing weight just to gain it all back? You're not alone—Brooke breaks down why most diets set you up to fail, the mindset shifts you need to escape the cycle, and the real reason so many people

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88:01

#64 - Built to Last: The Blueprint for Strength,...

The Balanced Bodies Blueprint ·

2025/01/15

This episode of The Balanced Bodies Blueprint features a powerhouse guest, Dr. Allan Bacon, DDS, NASM-CPT, NASM-PBC, USAPL-CC, PN1. Dr. Allan has dedicated his career to helping adults—from average individuals to elite athletes—achieve optimal physique, performance, and lifelong health.Today we dive deep into how to build lean muscle optimally, not just for aesthetics but for longevity and overall health. Dr. Allan shares his expert insights on: •The science of muscle growth:

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#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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