The Balanced Bodies Blueprint

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 evidence-based strategies to her coaching The red flags that separate real health coaching from functional fluff Her personal journey from NPC competitor to a balanced, sustainable approach to fitness and life If you're tired of influencers selling “detoxes” and hormone “fixes,” this conversation will restore your faith in what real coaching looks like. Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order! About our Guest:Dr. Ashley Dwyer is a licensed Pharmacist, ACE Certified Health Coach, and former NPC athlete who, after going through a slew of her own health issues due to extreme lifestyle habits, left the traditional western medical model to start her own company and really help others through holistic healing. Her team, TeamBDN coaching, specializes in holistic nutrition, macro tracking, hormone optimization, individualized fitness plans, accountability, and community, helping women eat more and reach their health goals. Dr. Ashley is also certified in plant-based nutrition, Health Mindset Coaching, Prenatal & Postpartum Coaching, and Functional Nutrition and Metabolic Science. Her goal is to help as many women as she can feel their best and reverse years of metabolic adaptation + hormone disruption! Website: www.teambdncoaching.com Instgram: @dr.dwyer

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 others destroys motivation, how to play the best hand you were dealt instead of blaming the dealer, and why habits, not heredity, are what shape your long-term body composition and health. He shares real client transformations from people who thought they had “bad genetics” until they optimized their nutrition, training, and mindset, unlocking the best version of themselves. If you've ever said “my genetics suck” or felt stuck with your body type, this episode will give you a powerful mindset shift, one that turns resentment into appreciation and frustration into action. By the end, you'll understand that you can't change your DNA, but you can change your decisions, and that's what creates lasting transformation. Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

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 procedures to the ethical tug-of-war between personal autonomy and public health. Whether you're a patient, parent, or healthcare professional, this episode will challenge the way you view “consent” in medicine and make you think twice before ever saying, “Yeah, go ahead.” Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

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, and consistency, and how to build a diet that supports your hormones, mood, and metabolism instead of fighting them. If you want to feel great while getting lean, this is your blueprint: calories set the stage, macros build the body, but micros determine how well that body performs. Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

“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. Tracked → Informed → Intuitive. Building plate-awareness, portion-eyeballing skills, protein anchoring, and pattern recognition help the results become sustainable autopilot later. Use intuition in the right phases (post-diet recovery, maintenance, long-term lifestyle) and use structure when you're changing your body. Guessing is not knowing; awareness is earned.

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 morning sickness, heartburn, constipation, gestational diabetes, and preeclampsia risk, plus safe foods, supplements, and the ones to skip entirely. Whether you're in your first week or your final month, this is your no-nonsense guide to fueling a healthy pregnancy and preparing your body for labor and postpartum recovery. Connect with us: Coach Vinny Email: vinny@balancedbodies.io Instagram: @vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: @dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE: Go to legionathletics.com and use the code RUSSO for 20% off your order!

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. You'll learn how to: *Stop using shame as your main motivator (and why it never works long-term) *Build lasting fitness habits from a place of self-respect and care *Reframe your goals to finally achieve sustainable fat loss *Create identity-based habits that transform how you see yourself forever This isn't about another “quick fix.” It's about making health and fitness something you do because you value yourself—not because you want to punish your body. “You can't hate yourself into loving your body. Real transformation starts with self-respect.” Listen now and learn how to make this shift for good. Connect with us: Coach Vinny Email: vinny@balancedbodies.io Instagram: @vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: @dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE: Go to legionathletics.com and use the code RUSSO for 20% off your order!

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 building lean muscle or losing serious body fat *How it can keep you in a loop of comfort and mediocrity *The difference between movement and stimulus *When to graduate from fitness snacking to structured training *What a real training plan should look like for lasting results Whether you're using fitness snacking as a stepping stone or relying on it as your main routine—this episode will challenge you to rethink your approach. DM me “REAL PLAN” on Instagram @vinnyrusso_balancedbodies if you're ready to level up your training. Subscribe for more episodes on evidence-based fat loss, muscle growth, and the truth about what actually works. Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

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 foundation before cutting a single calorie. You'll get a step-by-step approach to: ✅ Eating for nourishment, not restriction ✅ Building sustainable movement and strength habits ✅ Managing stress and improving recovery ✅ Fixing your sleep patterns ✅ Setting realistic expectations for lasting success Whether you're brand new to dieting or a seasoned lifter who's hit plateaus, this episode is packed with practical strategies to finally break through and keep the fat off for good. Get ready to prime your body and mind for real, sustainable results. *** For our 2-on-1 coaching, yes a Nutritionist + Board Certified Physician coach YOU, just email Coach Vinny using the email below*** Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

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 drug used in hospitals for something like methemoglobinemia, there's little evidence it actually works for boosting mitochondria, cognitive function, or energy in healthy people. Vinny and Eryn walk you through: ✅ What methylene blue is (and what it's really approved for) ✅ The difference between mechanistic theory (cell cultures) and human evidence (spoiler: most studies in healthy humans don't exist!) ✅ Why “mitochondrial dysfunction” is not something you casually diagnose yourself with ✅ The real risks — from serotonin syndrome to neurotoxicity — that influencers never mention ✅ The role of methylene blue in Alzheimer's and neuroprotection research (yes, there's promise — but not for everyone!) ✅ Why taking methylene blue casually is like “playing biochemist with a hospital dye” If you've heard the hype about methylene blue and want to know what's real and what's just another marketing myth, this is your episode. Because in a world of wellness trends, physiology doesn't care about influencer marketing — it only cares about the evidence. Connect with Us: Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE: Go to https://legionathletics.com/ and use code RUSSO for 20% off your 1st order!

*** 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. We contrast this with Louis Pasteur's germ theory, which forms the backbone of modern medicine. From questioning vaccines and antibiotics to promoting natural immunity and detox culture, RFK's ideology has the potential to disrupt decades of public health progress. We also analyze the ripple effects of his policies at HHS, including massive staff layoffs, restructuring of CDC and NIH programs, and his polarizing vaccine messaging campaign. Is RFK Jr. a visionary... or a risk to public health? We'll break down the science, the pseudoscience, and why this debate is far more than academic — it's about the future of medicine and public trust. Whether you're a science-minded skeptic or a curious critic of mainstream medicine, this episode is your go-to resource for understanding the RFK Jr. controversy through a balanced, evidence-based lens. Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

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), embryo freezing, and what happened after retrieval. What actually impacts IVF success? We explain the role of lifestyle, egg quality, embryo development, and how medications like Gonal-F and Menopur work to stimulate the ovaries—and the importance of avoiding ovarian hyperstimulation syndrome (OHSS). How much does IVF cost? We talk real numbers, from medication to procedures, and tips on what insurance may or may not cover. How many IVF cycles might you need? We give a realistic view of how many rounds most people go through, why it often takes multiple cycles, and what we learned during the waiting game for PGTA results. What are the risks and side effects of IVF? We highlight potential complications, like multiple pregnancies, miscarriage risk, and the physical/emotional toll of injections, birth control phases, progesterone oil, and cycle timing. We also cover how to choose the right fertility clinic using SART reports and share trusted medical voices to follow, including Dr. Lucky Sekhon, a leading fertility expert who provides evidence-based insights on social media. Whether you're just starting to explore IVF or are already in the thick of it, this episode offers honest insights, key medical facts, and encouragement for every step of the journey. Coach VinnyEmail: vinny@balancedbodies.ioInstagram: vinnyrusso_balancedbodiesFacebook: Vinny Russo Dr. ErynEmail: dr.eryn@balancedbodies.ioInstagram: dr.eryn_balancedbodiesFacebook: Eryn Stansfield LEGION 20% OFF CODEGo to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

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 one, this episode is filled with relatable insights and encouragement. Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

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 growth. If you're a new parent, dealing with an injury, or navigating life's unexpected challenges, this episode will inspire you to embrace change and push forward with resilience. Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

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: ✔️ The truth about carbs—are they really making you fat? ✔️ Seed oils & inflammation—science vs. fear-mongering ✔️ Why oatmeal gets unfair hate (and when it isn't the best choice) ✔️ Gluten sensitivity vs. actual intolerance—who really needs to avoid it? ✔️ The clickbait myths that need to be left behind in 2025 ✔️ How to spot misinformation and make smarter nutrition decisions If you're tired of trendy nonsense and just want clear, evidence-based advice, this episode is for you. Hit play now and take back control of your health! Coach VinnyEmail: vinny@balancedbodies.ioInstagram: vinnyrusso_balancedbodiesFacebook: Vinny Russo Dr. ErynEmail: dr.eryn@balancedbodies.ioInstagram: dr.eryn_balancedbodiesFacebook: Eryn Stansfield Dana Lynn KayeInstagram: danalynnkaye LEGION 20% OFF CODEGo to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

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 “plan to fix it later” (spoiler: later usually never comes). We're covering: • Why rules are ruining your progress—and how to start using the right tools instead • The BS health trends people obsess over that actually hold them back • What most people don't realize about aging—until it's too late • Strength training for longevity, independence, and a body that actually works for you • A no-BS reality check for anyone making excuses and waiting for the “perfect time” to start If you're tired of starting over, feeling stuck, or falling for diet myths, this episode is your wake-up call. Hit play now and take control of your health—before it takes control of you. Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield Brooke Rosenfeld, RD Instagram: WellBalancedWithBrooke LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

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: Foundational principles of hypertrophy and muscle building. •Muscle-building myths: Debunking the most frustrating misconceptions in fitness culture. •Longevity through resistance training: Combatting age-related muscle loss and promoting metabolic health. •Balancing performance and health: Pushing for goals while maintaining long-term wellness. •Filtering misinformation: How to make smarter decisions about fitness and nutrition in a world full of quick fixes and trendy advice. Whether you're just starting your muscle-building journey or looking to take your training to the next level, this episode offers actionable advice and science-backed strategies to help you thrive. About Dr. Allan Bacon: Featured in major outlets like Muscle & Fitness and the Alan Aragon Research Review, Dr. Allan has been a trusted voice in the fitness industry for over a decade. He's also a supplement formulator, outdoor enthusiast, gamer, and dedicated dog dad. Tune in now to elevate your fitness knowledge and build a body that lasts a lifetime! Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield Dr. Allan Bacon Email: owner@mauiathletics.com Instagram: drallanbacon LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

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 tough love and practical solutions to get back on track, this episode is for you. Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

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 the facts you need. Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!

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 becomes more natural; and don't stress if intuitive eating isn't working initially—build the foundational habits first. Whether you're a fitness enthusiast or just starting your journey, this episode provides valuable insights into navigating intuitive eating while pursuing body transformation goals. Coach Vinny Email: vinny@balancedbodies.io Instagram: vinnyrusso_balancedbodies Facebook: Vinny Russo Dr. Eryn Email: dr.eryn@balancedbodies.io Instagram: dr.eryn_balancedbodies Facebook: Eryn Stansfield LEGION 20% OFF CODE Go to https://legionathletics.com/ and use the code RUSSO for 20% off your order!