In this episode, we challenge one of the most common personal growth myths — that change only happens after a wake-up call or rock-bottom moment. If you’ve ever waited to feel “ready” or told yourself you’d start Monday, this episode is for you. Alex unpacks what discipline really means — not punishment or perfectionism, but deep, radical self-respect. Through relatable mindset shifts, analogies, and actionable takeaways, you’ll learn how to build trust with yourself, follow through on small com...
Jul 07, 2025•17 min
In this episode of Born to Thrive , Alex Allen dives into the world of "SkinnyTok" — the TikTok trend centered around extreme thinness and rapid weight loss. She unpacks the difference between overrated advice that can harm your physical and mental health, and the underrated strategies that actually lead to sustainable change. With a focus on mental health, body positivity, and community, Alex reminds y'all that fitness journeys should be rooted in strength, balance, and self-kindness, not punis...
Apr 28, 2025•16 min
In this episode, Alex opens up about the real, sustainable changes she made over the course of four months—not just to lose weight, but to completely shift her mindset and relationship with fitness. She dives deep into the why behind the transformation, breaking free from yo-yo dieting and focusing instead on building strength, consistency, and self-respect. ------ 00:00 – Introduction to Transformation Journey 03:12 – Shifting Focus from Aesthetics to Strength 06:04 – Consistency Over Complexit...
Apr 21, 2025•21 min
In this episode, Alex explores the concept of living for yourself, rather than seeking constant validation from others. She shares personal reflections on how the need for approval can slowly chip away at your authenticity and prevent you from living a life that feels true to you. Throughout the episode, Alex offers practical tips and mindset shifts to help you break free from external validation, build internal self-trust, and redefine success on your own terms. She emphasizes the importance of...
Mar 31, 2025•25 min
In Loving Memory of Chris O'Donnell: Lessons on Fitness, Mental Health, and Compassion We're revisiting my very first podcast interview with the late Chris O'Donnell, a passionate fitness enthusiast and mental health advocate. Chris was one of the most supportive, loving, and encouraging people I've ever known, and his wisdom and warmth continue to inspire. Together, we discuss Chris’s transformative journey with fitness and its therapeutic role in managing mental health and overcoming addiction...
Jan 14, 2025•1 hr 27 min
In this episode of "Born to Thrive," we dive into how LWA Coaching's 3-Step Surviving to Thriving Method actually helps people stop yo-yo dieting and gets real results. There is no gatekeeping and this episode goes through all three phases so that you can do it own your own in 2024. (1:20) Alex's Yo-Yo Diet Journey (3:00) Surviving to Thriving (5:40) Earn the Right to Diet (17:40) Do the Boring Work (21:30) Time to Thrive (29:00) Recap ------------------------------ Click Here to Apply for 1:1 C...
Jan 06, 2025•32 min
In this inspiring episode of Born to Thrive , Alex Allen sits down with the incredible Flabuloslo to discuss her transformative health journey. Together, they explore: The shift from focusing solely on weight loss to embracing overall health and well-being. The complexities of food relationships and the importance of understanding nutrition. How mindset and discipline play pivotal roles in overcoming challenges and staying consistent. The societal pressures of New Year's resolutions, and why gro...
Dec 23, 2024•1 hr 4 min
I'm so happy you're here. Summary In this episode, Alex discusses the challenges and lessons learned from yo-yo dieting, sharing personal experiences and insights on body image, food relationships, and mental health. The conversation emphasizes the importance of self-worth beyond weight, the impact of restrictive eating, and the need for sustainable habits. Alex encourages listeners to adopt a mindset focused on self-compassion and to learn from past experiences without judgment, ultimately aimi...
Dec 10, 2024•33 min
Lets talk 'food noise'—the constant chatter about food that many people experience. Alex explores the underlying causes of food noise, including hunger, under eating, cravings, and emotional eating. Alex emphasizes the importance of understanding these issues to break the cycle of frustrating eating habits and develop a healthier relationship with food. We discuss how to manage cravings, the significance of moderation, and the need for emotional regulation.
Dec 02, 2024•36 min
In this solo episode of Born to Thrive , Alex dives deep into the interplay between the menstrual cycle, health, and fitness, addressing a wide array of listener questions. Throughout the episode, Alex guides listeners through the four phases of the menstrual cycle—menstrual, follicular, ovulatory, and luteal—and explains how each phase impacts energy levels, workouts, and nutrition needs. Key topics include how to tailor workouts based on hormonal fluctuations, managing cravings and hunger arou...
Nov 18, 2024•32 min
In this empowering solo episode, Alex dives into the foundation of self-worth, self-love, and self-respect and why they are essential to living a fulfilling life. This episode isn’t just about theory; it’s packed with actionable steps, reflective questions, and personal insights to help listeners begin strengthening their relationship with themselves. From breaking down what these concepts really mean to providing clear, practical exercises, Alex guides listeners on a journey toward deeper self-...
Nov 03, 2024•34 min
In this insightful and entertaining roundtable, Alex Allen is joined by Luke Hanna, Mike Pridgen, Rob Lapham, and Saeji, diving deep into fitness, mental health, and the nuances of modern-day personal growth. From the humor and grit of fitness journeys to the hidden impact of toxic positivity, the hosts share candid thoughts on everything from overcoming injuries to facing societal expectations. Together, they unravel the balancing act between self-deprecation and self-respect, the lasting effec...
Oct 28, 2024•1 hr 12 min
In this dynamic fitness roundtable, Alex sits down with fitness experts Mike Pridgen and Rob Lapham for a candid discussion on the journey to health and wellness. Together, they explore the key components of building sustainable fitness routines, the importance of structure, and how to balance flexibility with discipline. The conversation also delves into the challenges of controlling external factors, how to embrace failure as part of growth, and the value of asking thoughtful questions. ____ C...
Oct 21, 2024•1 hr 11 min
In this episode Alex Allen interviews Tommy Martin, a doctor and fitness enthusiast known for his positive outlook and authenticity. They discuss Tommy's journey through medical school, the importance of sleep, and his personal fitness journey, including overcoming body image issues. The conversation also delves into the significance of scheduling personal time, body positivity, and the impact of social media on self-perception. Tommy shares his insights on how to navigate the challenges of main...
Oct 14, 2024•1 hr 1 min
In this episode of Born to Thrive , Alex sits down with Dr. Sujay Kansagra, a sleep specialist known as That Sleep Doc , to break down the science of sleep and its essential role in overall health and wellness. Dr. Sujay shares his expert insights on the importance of sleep hygiene, the surprising effects of caffeine and alcohol on rest, and practical tips to improve your nightly routine. Whether you’re a new parent struggling with sleep deprivation or trying to balance social life with a health...
Sep 30, 2024•53 min
In this thought-provoking episode, Alex Allen sits down with Aram Khan to discuss essential aspects of health, wellness, and personal growth. From the critical importance of mindset to the often-overlooked impact of hormonal changes, they explore how living with intention and purpose leads to a fulfilling life. The conversation delves into the power of empathy in coaching, the role of autonomy in empowering clients, and the value of vulnerability in forming deep personal connections. Aram shares...
Sep 16, 2024•1 hr 13 min
In this episode of Unfiltered , Alex Allen sits down with Heidi Somers, aka Buffbunny, to dive deep into personal experiences, from navigating marriage to the complexities of motherhood and facing insecurities. Together, they explore how to overcome self-doubt, break free from societal pressures, and, most importantly, how women can support and uplift one another instead of competing. Heidi shares candid stories about her personal and professional life, offering advice on finding strength in vul...
Sep 09, 2024•1 hr 44 min
In this episode, I’m diving into the uncomfortable truths that might be holding you back from the growth you’re striving for. It’s time for some tough love: you might feel like you’re doing everything right, but are you really? We're going to challenge those feelings that often dictate your actions and uncover why they might not be as accurate as you think. ------ Chapters 00:00 Introduction 02:14 Chapter 1: Your Feelings Are Valid, But They Aren't Facts 08:11 Chapter 2: Are You Really Doing Eve...
Sep 02, 2024•31 min
In this episode, Alex Allen dives deep into the crucial role that boundaries play in safeguarding your mental, emotional, and physical well-being. Whether it’s in personal relationships or your health and fitness journey, Alex emphasizes that setting boundaries is not about being negative—it's about prioritizing yourself. She shares insightful examples of different types of boundaries, signs that it's time to establish them, and how to communicate them clearly. Chapters: 00:00 Introduction: The ...
Aug 26, 2024•26 min
In this episode of the Born to Thrive podcast, Alex and Teresa dive into Teresa's inspiring weight loss journey, highlighting the importance of self-care and the challenges she faced as a young mom and teacher. They discuss the misconceptions around fitness, emphasizing its role in overall well-being beyond just weight loss. The conversation also explores the power of community, setting realistic goals, and maintaining motivation. Additionally, Alex and Teresa share their love for reading, discu...
Aug 21, 2024•1 hr 7 min
In this episode of the Born to Thrive podcast, Alex and Luke Hanna explore the concept of "food noise," the persistent thoughts about food that can disrupt healthy eating habits. They discuss how dysregulation in the homeostatic and hedonic systems of appetite control contributes to this issue, with the homeostatic system driving hunger to maintain body weight and the hedonic system triggering eating for pleasure. The conversation covers practical strategies for managing food noise, including en...
Aug 20, 2024•50 min
Join Alex Allen and Oisin Mulligan (AKA Mulligainz Fitness) as they discuss their personal journeys with weight loss and self-improvement. They touch on topics such as the impact of online influencers, the importance of being skeptical of absolute claims, and the need for authenticity in content creation. They also share their own experiences with weight gain, bullying, and the turning points that led them to make positive changes in their lives. Go into this episode with an open mind and curios...
Aug 14, 2024•1 hr 3 min
July was a sh*t show! Alex shares a life update and how in the past she would have gone straight into a victim mindset. Providing you with action steps and belief shifts to help you move into a growth mindset. She talks about her own experiences in July, including a hurricane, a trip to Scotland, getting sick, moving, and more. Alex emphasizes the importance of recognizing that challenges and setbacks are opportunities for growth and learning. She encourages listeners to focus on what they can c...
Aug 12, 2024•24 min
A quick Mindset Monday to shift your mindset, reframe your thoughts, and get you into action. A pep talk and action steps to get your Monday going with a strong start. ------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https://legionathletics.com/products/workout-supplements/?r=zrxnw&utm_source=bc_alex-allen_...
Jul 08, 2024•8 min
In this episode of Born to Thrive, Alex Allen dives into the realities of pursuing your goals when those around you aren’t supportive. Drawing from her recent experience of running a half marathon, preparing for an exciting trip to Scotland, and navigating the stress of an upcoming move, Alex shares personal insights on staying motivated despite external challenges. Discover why some people struggle to support our ambitions and how to effectively handle these situations. From partners ordering u...
Jul 01, 2024•22 min
In this episode, Alex discusses real active relaxation and self-care vs self-sabotage. Discusses how to differentiate between passive activities that provide temporary relief and active activities that contribute to long-term happiness and well-being. Everyone deserves better for themselves and should prioritize activities that truly make them feel great. ----- Chapters 00:00 Introduction and Technical Difficulties 02:24 The Importance of Self-Care 05:40 The Pitfalls of Passive Activities 08:03 ...
Jun 26, 2024•21 min
In this episode, we're talking about the four main reasons people don't look like they life and what you can do it about it. ----- Chapters 00:00 Introduction and Life Update 03:42 Reason 1 06:28 Reason 2 10:14 Reason 3 13:44 Reason 4 ----- Podcast notes: ------ Click Here to Purchase the Unposed Unbothered Journal! Click Here to Download LWA's Free Transformation Blueprint Save 10% with "alex" from Buffbunny: https://www.buffbunny.com/?rfsn=6261901.6ab300 Save 20% with alex from Legion: https:/...
Jun 24, 2024•23 min
In this episode, Alex delves into the nuanced difference between giving yourself grace and making excuses. By sharing personal anecdotes and practical examples, she helps listeners grasp the importance of this distinction for personal growth. Alex highlights the role of self-awareness and reflection in recognizing when you're being compassionate towards yourself versus avoiding responsibility. She also offers actionable strategies to overcome excuses, foster a growth mindset, and achieve genuine...
Jun 10, 2024•28 min
Join Alex and Ryan as they discuss his journey from fitness-oriented living to a holistic approach, emphasizing the importance of mental health and therapy. Providing free resources and tools you can implement right away. The conversation covers a wide range of topics related to mental health, vulnerability, communication, Harry Potter, and personal growth. Join them in pure anarchy. You can find Ryan on Instagram: https://www.instagram.com/bodybyryanfitness/ --- Chapters 00:00 Holistic Approach...
Jun 05, 2024•57 min
In this solo episode, Alex discusses the five most common challenges people face on their fitness journey: inconsistency, lack of routine and structure, all-or-nothing mindset, unrealistic expectations, guilt for taking time off, guilt for overindulging, and nutrition confusion. Chapters 00:00 Introduction and Overview 07:49 Chapter 1: Overcoming Inconsistency 15:10 Chapter 2: Creating Routine and Structure 26:54 Chapter 4: Setting Realistic Expectations 32:47 Chapter 5: Addressing Guilt and Emo...
May 20, 2024•43 min
