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SHOW NOTES Menopause, Muscle & Your Changing Body with Dr. Ian K. Smith Are your familiar eating and exercise habits no longer giving you the same results? If menopause has left you wondering how to approach food, fitness, and your changing body, this conversation is for you. Linda welcomes physician, bestselling author, and former The Doctors host Dr. Ian K. Smith to discuss his new book, The New Menopause Kitchen. With nutrition and lifestyle guidance from Dr. Ian and more than 50 recipes from Rachael Ray, the book offers a practical approach to eating through perimenopause, menopause, and beyond. This conversation focuses on questions so many women are asking: Should I eat less? How do I protect my muscle? Do I need to give up carbs? And where do I begin when everything feels different? Topics for this episode: Why familiar weight management strategies may need adjusting in midlife Eating to support muscle, energy, and long-term health Making sense of protein, fiber, carbs, and fasting Simple meals that fit a busy schedule What nutrition can help with and when to seek individualized care Taking a manageable first step toward healthier habits Connect with Dr. Ian Website: doctoriansmith.com Instagram: @DoctorIanSmith TikTok: @theofficialDrIan Facebook: Dr. Ian K. Smith Featured book The New Menopause Kitchen: Targeted Nutrition to Help Fight Symptoms, Lose Weight, and Thrive in Perimenopause, Menopause, and Beyond Connect with Linda SisterhoodOfSweat.com Subscribe to the Sisterhood of S.W.E.A.T. and share this episode with a woman who wants to feel stronger and more confident in midlife.  Summary In this episode, Dr. Ian Smith discusses how nutrition and lifestyle strategies can help women navigate menopause with confidence. He shares insights from his new book, The New Menopause Kitchen, focusing on managing symptoms and maintaining health during this life stage.  Key  Topics Impact of estrogen and progesterone decline on metabolism Importance of protein and resistance training for women over 50 Myth-busting about carbs and dieting during menopause Easy, nutritious recipes from Rachel Ray for busy women Role of strength training in bone health and fall prevention  Takeaways Estrogen decline reduces metabolism and redistributes fat to the midsection. Increasing protein intake and resistance training can help maintain muscle mass. Skipping meals and over-exercising can backfire and increase cortisol levels. Carbohydrates are essential and should be chosen wisely, not eliminated. Strength training is crucial for bone health, metabolism, and fall prevention.  Sound Bites "Estrogen helps with metabolism and fat distribution." "Strength training is essential for bone health and fall prevention." "Carbs are a vital source of energy, not the enemy." Chapters 00:00 Introduction to menopause and Dr. Ian Smith 03:11 How menopause affects metabolism and fat distribution 04:29 The role of estrogen in metabolism and body fat 05:44 The importance of protein and resistance training 06:35 Debunking myths about carbs and dieting during menopause 07:39 Easy nutritious recipes from Rachel Ray 08:59 The vital role of strength training for women over 50 10:34 Creating a sustainable plan for managing belly fat 11:25 Considering hormone therapy and lifestyle choices 12:15 Final thoughts and resources for women in menopause

Summary In this conversation, Julie Erickson, a Pilates movement expert, discusses the importance of strength training, especially for women as they age. She shares her personal journey with Pilates, how it has helped her maintain strength and mobility, and the significance of integrating various forms of exercise. The discussion also delves into the differences between classical and contemporary Pilates, the role of equipment, and the essential principles of movement for a better quality of life. In this conversation, the speaker discusses the importance of safe mobility and flexibility in fitness, particularly through Pilates. They emphasize the integration of strength training with Pilates, the need for individualized approaches to accommodate health concerns, and the significance of recognizing when to prioritize recovery over training. The conversation also highlights the importance of building confidence in movement, celebrating small victories in progress, and the accessibility of Pilates for individuals of all ages. Finally, the speaker shares insights on finding fulfillment in teaching while avoiding burnout.  Takeaways Pilates is essential for building strength and mobility. Strength training becomes increasingly important as we age. Injuries can take longer to heal, making strength training key. Pilates offers a unique blend of strength and flexibility. Equipment in Pilates is designed to enhance movement quality. Movement is crucial for maintaining joint health. Quality of life improves with functional movement training. Understanding the core principles of Pilates is vital for effectiveness. Classical Pilates has a structured lineage and etiquette. Flexibility should be balanced with strength training.  Safe mobility and flexibility are crucial for physical health. Pilates integrates strength training effectively for overall fitness. Individualized approaches are necessary for those with health concerns. Recognizing the balance between training and recovery is essential. Building confidence in movement can help overcome fears. Celebrating small victories can motivate continued progress. Mat work is foundational in Pilates practice. Pilates is accessible for all ages and fitness levels. Safety and kindness are paramount in teaching fitness. Finding fulfillment in teaching can prevent burnout. Titles Building Strength and Mobility Through Pilates The Evolution of Fitness: Aging Gracefully with Pilates Pilates: A Journey to Strength and Flexibility Understanding the Core of Pilates for Better Living  Sound Bites "Pilates has been like my rescue." "I completely attribute that to Pilates." "Motion is lotion for your joints." "We need to keep our strength up as we age." "Every person is so different." "Listen to what your body is telling you." "Pilates is accessible for everybody." "Safety first in every workout." "It's all about the mind-body connection." Chapters 00:00 Introduction to Pilates and Movement 01:23 The Importance of Strength Training as We Age 03:11 Discovering Pilates: A Personal Journey 05:32 Pilates Equipment and Its Benefits 08:51 Integrating Weight Training with Pilates 10:48 Movement for Quality of Life 12:42 Understanding the Core Principles of Pilates 14:08 The True Purpose of Pilates 16:21 Classical vs. Contemporary Pilates 20:34 Flexibility, Mobility, and Strength in Pilates 24:42 The Importance of Safe Mobility and Flexibility 28:01 Integrating Strength Training with Pilates 31:25 Individualized Approaches to Pilates for Health Concerns 33:11 Recognizing Training vs. Recovery Needs 35:34 Building Confidence in Movement 37:55 Celebrating Small Victories in Progress 39:52 The Role of Mat Work in Pilates 42:13 Accessibility of Pilates for All Ages 45:00 Finding Fulfillment in Teaching and Avoiding Burnout

What happens when an unexpected birthday gift changes the way you see your entire life? On this episode of the Sisterhood of S.W.E.A.T., Linda Mitchell welcomes actress Vanessa Marano, known for playing April Nardini, Luke Danes' daughter on Gilmore Girls, to discuss her feature film Petunia. Directed by Alec C. Cohen and starring Charlie McDermott and Vanessa Marano, Petunia is an independent drama based on a true story. It follows Alex, a 25-year-old aspiring photographer, whose ambitious girlfriend Lily gives him a tiny orange kitten for his birthday. Initially reluctant to take on the responsibility, Alex develops an unexpected bond with Petunia that begins to transform his photography. When the kitten becomes ill, mounting veterinary bills and competing priorities put the couple's relationship under pressure, forcing them to confront what they value and what they are willing to sacrifice. With warmth, humor, and tenderness, Petunia explores creativity, ambition, responsibility, and the unexpected forms love can take. Topics for this conversation include: • What drew Vanessa to Petunia and its relationship dynamics • The tension between career ambitions and caring for those who depend on us • How unexpected connections can inspire creativity • Working with Charlie McDermott and director Alec C. Cohen • The unpredictable experience of filming with a kitten • Vanessa's early start in acting and her experience on Gilmore Girls • Finding your voice while navigating other people's expectations Watch the Petunia trailer: https://vimeo.com/1207543201/8124967f4a?fl=tl&fe=ec&share=copy Connect with Linda Mitchell: https://sisterhoodofsweat.com https://listentolinda.me Follow the Sisterhood of S.W.E.A.T. and share this episode with someone who loves stories about creativity, relationships, and unexpected new beginnings.   Summary In this episode of the Sisterhood of Sweat, host Linda Mitchell interviews actress Vanessa Morano, known for her role in Gilmore Girls. They discuss her latest film, Petunia, which explores themes of love, responsibility, and the unexpected challenges that come with pet ownership. Vanessa shares her experiences in the acting industry, her definition of success, and the importance of finding one's voice amidst external pressures. The conversation highlights the emotional depth of relationships and the societal challenges women face in pursuing their careers.  Takeaways Vanessa Morano began acting at seven years old. Petunia is a slice-of-life film about love and responsibility. The film explores the trials of pet ownership. Unexpected experiences can change one's artistic approach. Success is defined by personal fulfillment and stability. The financial burden of love is a central theme in Petunia. Vanessa had a positive experience in the acting industry. Compromise is necessary in both life and career. Women face unique challenges in balancing career and personal life. It's important to recognize and celebrate personal achievements. Titles Finding Love and Responsibility in Petunia  Sound Bites "I fully almost adopted the kitten." "You have to know when to compromise." Chapters 00:00 Introduction to Vanessa Morano and Petunia 02:55 The Heart of Petunia: Love and Responsibility 05:56 Navigating the Acting Industry 09:10 Defining Success in Life and Career 12:00 Finding Your Voice in a Challenging Industry

Summary In this episode, actress and entrepreneur Daniella Monet shares insights on her return to the role of Trina Vega, her journey through acting, motherhood, and her passion for plant-based living. Discover how confidence, resilience, and authenticity can shape your career and personal life.   Key Topics Daniella Monet's return to Hollywood Arts and her role as Trina Vega The impact of motherhood on her acting career Her passion for plant-based living and recipes The importance of confidence and self-belief Memories from the set of Victorious and her growth since then How she balances career, motherhood, and personal passions The significance of authenticity and staying true to oneself Her advice for overcoming rejection and trusting the journey Chapters 00:00 Introduction to Daniella Monet and her career 02:58 Her reaction to Trina Vega getting her own show 04:17 Trina's character growth and staying true to herself 05:25 Confidence and boundaries: lessons from Trina 06:18 Returning to the set of Hollywood Arts 07:12 Motherhood's influence on her acting approach 07:38 Her love for cooking and plant-based recipes 08:34 What she hopes viewers feel about Hollywood Arts 09:02 Fan-favorite Trina line and advice to her younger self 09:29 Final thoughts and upcoming projects Trina Vega is stepping back into the spotlight! This week on the Sisterhood of SWEAT, Linda Mitchell welcomes actress, entrepreneur, and mom Daniella Monet to talk about returning to the character fans loved on Nickelodeon's Victorious. Daniella stars in Hollywood Arts, the new Netflix spinoff that brings Trina back to her former performing arts school as a substitute teacher. With a new generation of students and Trina's signature confidence, the stage is set for plenty of comedy and chaos. Our conversation explores revisiting a beloved role, welcoming a new cast, and how motherhood and life experience shape Daniella's approach to her work. We also make room for her passion for plant based food and the everyday inspiration she shares through Daniella's Digest. IN THIS EPISODE • Returning to Trina Vega and the world of Victorious • Taking center stage in Hollywood Arts • Finding the balance between familiar comedy and character growth • Welcoming a new generation of performers • Confidence, motherhood, and pursuing your next chapter • Simple plant based inspiration for busy days WATCH HOLLYWOOD ARTS On Netflix beginning October 15, 2026: https://www.netflix.com/title/82077926 CONNECT WITH DANIELLA Instagram: @daniellamonet Explore her recipes and lifestyle content through Daniella's Digest. CONNECT WITH LINDA https://sisterhoodofsweat.com https://listentolinda.me Subscribe to the Sisterhood of SWEAT and share this episode with a friend who loves Victorious—or needs encouragement to keep pursuing her dreams!

On this episode of the Sisterhood of S.W.E.A.T., Linda Mitchell welcomes Hildee Weiss, author of Embracing My Inner Athlete, for a conversation about finding your courage and making room for your own dreams. A wife, mother, and grandmother, Hildee once struggled to believe she could do hard things. After years of being sedentary and prioritizing her family above herself, she shared her dream of running with her trainer. That first step helped launch a journey that would include half marathons, trail races, and Spartan races. Together, Linda and Hildee explore self confidence, the emotional weight of the scale, and the challenge of making yourself a priority while raising a family. Hildee shares a message for any woman who thinks she has missed her chance: it is never too late to begin pursuing a goal. IN THIS EPISODE • Finding the courage to say your dream out loud. • Building confidence through small steps and consistent effort. • How weight loss and the scale can influence self worth. • Discovering goals beyond a number. • Becoming willing to try intimidating challenges. • Making space for motherhood and athletic ambitions. • Looking toward the future with curiosity and possibility. ABOUT HILDEE Hildee Weiss is the author of Embracing My Inner Athlete, a memoir about discovering strength, purpose, and perseverance later in life. She lives in Cleveland, Ohio, and enjoys running, spinning classes, and spending time with her family. Her writing has covered topics including parenting, entertainment, and pregnancy loss. CONNECT WITH HILDEE Instagram: @Momoffive68 Facebook: Hildee Weiss Book: Embracing My Inner Athlete Publisher: Library Tales Publishing CONNECT WITH LINDA Website: https://sisterhoodofsweat.com Enjoyed this episode? Follow the Sisterhood of S.W.E.A.T., leave a review, and share it with a friend who needs encouragement to chase her own goal. AI Show Notes Content TypeInterview Primary GoalEducational SummaryHildi Weiss shares her inspiring journey from feeling uncoordinated and sedentary to completing a half marathon and Spartan races, emphasizing the importance of mindset, taking small steps, and believing in oneself.   Key Topics Hildee Weiss's transformation from uncoordinated and sedentary to active and confident The role of a trainer in building self-belief and pushing limits Overcoming fears of falling, looking silly, and injury The mental aspect of training for races and Spartan obstacles How weight scale numbers can be misleading and alternative success measures The importance of mindset, self-compassion, and persistence in fitness The significance of setting realistic goals and celebrating small wins The impact of physical activity on mental health and self-esteem Takeaways Believing in yourself is the first step to achieving big goals. Taking small, consistent steps can lead to life-changing results. The mental muscle is the most important in fitness and life. Overcoming fears opens up new possibilities and confidence. Progress is not just about the scale but about how you feel and function. Sound Bites "Give yourself permission to suck until you don't suck anymore" "The most important muscle to work is the muscle between your ears" "Doing something you never thought you could, you're capable of more" Chapters 00:00 Introduction to Hildi Weiss and her inspiring story 01:55 Hildi's life before running and obstacle races 04:20 The moment she realized she needed to prioritize herself 05:55 Carrying the dream of running for years 07:26 First 5K and the breakthrough moment 09:01 Building confidence through training and challenges 12:25 Letting go of scale obsession and measuring success differently 21:57 Her first half marathon and overcoming setbacks 28:45 Deciding to attempt a Spartan race 30:47 Memorable obstacles and lessons learned 36:27 The confidence gained from completing a Spartan race 43:46 Encouragement for women to pursue their goals and self-care

Could your skincare routine use a fresh start? On this episode of the Sisterhood of S.W.E.A.T., Linda Mitchell welcomes Jordan Parker, a licensed holistic esthetician, skincare educator, and founder of Beauty by Jordan. Jordan brings more than nine years of experience working with acne, healthy aging, lymphatic drainage, facial sculpting, and Gua Sha. Her personal experience with autoimmune-related skin concerns, gut imbalances, and chronic inflammation inspired her interest in a whole-body approach to skincare. In this conversation, we explore the questions women can ask to better understand their skin, simplify their routines, and approach aging with confidence. Topics include: • Jordan's personal skin journey and its impact on her confidence • What a whole-body approach to skincare looks like • How to question online claims about gut health and clear skin • When to seek support from a dermatologist or medical professional • Simplifying an overwhelming skincare routine • Adapting skincare to changing needs during midlife • Realistic expectations for Gua Sha and facial sculpting • Caring for your appearance without chasing perfection • Practical starting points for a more intentional routine About Jordan: Jordan Parker is the founder of Beauty by Jordan. Through virtual skin coaching, education, and personalized skincare strategies, she helps women make informed choices and build confidence in caring for their skin. Listen, follow, and share the Sisterhood of S.W.E.A.T. with a woman who could use encouragement today. This conversation is for education and does not replace individualized medical care. key topics Jordan's personal skin journey and autoimmune connection Holistic approach to skincare beyond topical products External vs internal causes of skin issues Role of hormones and genetics in skin health Importance of diet, hydration, and lifestyle Gua sha and lymphatic drainage techniques Neck and facial aging prevention strategies Impact of stress, toxins, and skincare routines Red light therapy and other advanced modalities Supporting skin health during menopause takeaways Skin health is deeply connected to overall body health and lifestyle. External skin issues often have internal causes that need addressing. A holistic approach includes diet, stress management, and skincare routines. Gua sha and lymphatic drainage can provide immediate visible benefits. Supporting the neck and jaw tension can slow facial aging. Consistent skincare and self-care rituals make a significant difference. Men's thicker skin offers insights into skin resilience. Internal health, including gut and liver, impacts skin appearance. Hormonal changes during menopause can cause new skin concerns. Natural aging is normal; self-love and realistic expectations are key. Chapters 00:00 Introduction to Jordan's skincare journey and expertise 02:39 Jordan shares her autoimmune skin experience and turning point 04:06 Holistic health approach and internal causes of skin issues 05:21 External vs internal factors in skin health and acne 06:17 Hormonal influences on skin and genetic susceptibility 07:43 Impact of diet, sugar, and toxins on skin condition 08:36 Personalized, whole-body skincare strategies 09:52 Introduction to Gua sha and facial sculpting techniques 11:09L ymphatic drainage benefits and precautions 12:27 Facial sculpting, aging prevention, and tension release 14:42 Neck care and tension release for youthful skin 16:48 Lifestyle factors: hydration, stress, toxins, and skincare routine 17:42 Red light therapy: benefits and considerations 20:12 Simplifying skincare routines and virtual consultations 21:30 Professional treatments: dermaplaning, peels, and safety tips 23:35S kin concerns during menopause and hormonal shifts 25:45 Gut health, diet, and internal support for skin health 29:32 Lifestyle tips for aging gracefully and self-love

What if the breakthrough you're waiting for is still ahead? Linda Mitchell welcomes actress, comedian, and singer Kate Flannery, beloved for playing Meredith Palmer on NBC's The Office. Kate brings her quick wit and years of experience to a conversation about pursuing a creative career, finding success at 40, and playing a character who never worries about being appropriate. Linda and Kate explore the journey before The Office, Meredith's unforgettable moments, and the confidence it takes to keep putting yourself out there. They also discuss Kate's upcoming memoir, Overserved: The Lucky Life of the Office Drunk. Conversation topics: • Working and auditioning before the big break • Landing the role of Meredith Palmer • Bringing outrageous physical comedy to life • Finding confidence through an uninhibited character • Pursuing dreams beyond an expected timeline • The personal stories behind Overserved Upcoming book: Overserved: The Lucky Life of the Office Drunk Pre-Order Now Scheduled publication: December 1, 2026 Connect with Linda: https://sisterhoodofsweat.com https://listentolinda.me

Harness Your Fear and Find Your Courage with Michelle "MACE" Curran Fear can keep us standing still, even when we know we're ready for something more. This week on Sisterhood of S.W.E.A.T., I'm bringing back my conversation with Michelle "MACE" Curran, a former U.S. Air Force Thunderbird pilot, for another dose of courage and inspiration. Michelle's journey from a small town in Wisconsin to flying fighter jets reminds us that big dreams often require us to face uncertainty and self doubt. Together, we explore what it means to harness fear and take a brave step toward the life you want. Whether you're hearing this conversation for the first time or revisiting it with a new goal in mind, ask yourself: What have I been putting off because I'm afraid? In this encore episode: • Michelle's journey to becoming a Thunderbird pilot • Facing fear and self doubt • Stepping outside your comfort zone • Finding courage to pursue bigger possibilities Thank You to Our Sponsor This episode is sponsored by Essential Formulas, the company behind Dr. Ohhira's Probiotics. Thank you for supporting Sisterhood of S.W.E.A.T. Connect with Linda Visit sisterhoodofsweat.com for more episodes, training, and inspiration. Subscribe, leave a review, and share this episode with a woman who's ready to take her next brave step.

What happens when the person searching for the truth can't trust his own memory? Linda Mitchell welcomes actor, director, author, and travel writer Andrew McCarthy to Sisterhood of S.W.E.A.T. for a conversation about his new sci-fi mystery thriller, Orion, and the curiosity that keeps a creative career moving. Known for beloved films including Pretty in Pink, St. Elmo's Fire, Mannequin, and Weekend at Bernie's, McCarthy takes on an intense, mysterious supporting role in this latest project. In Orion, an astronaut returns to Earth after a disastrous mission with fractured memories and unanswered questions. As he works with a space agency interrogator, the search for answers reveals a threat that reaches far beyond the mission. Conversation topics: • What drew Andrew to his role in Orion • Creating tension while keeping a character's intentions hidden • Memory and trust at the center of the film • How directing informs his approach to acting • Exploring new roles beyond familiar audience expectations • Staying curious across acting, writing, directing, and travel Orion is directed by Jaco Bouwer, written by Anne Vithayathil, and stars Andrew McCarthy, Drew Van Acker, and Debby Ryan. In theaters October 2, 2026. Connect with Linda: https://sisterhoodofsweat.com https://listentolinda.me Enjoyed this episode? Follow Sisterhood of S.W.E.A.T., leave a review, and share it with a friend who loves a good mystery. Summary In this episode, Andrew McCarthy discusses his transition from iconic teen movies to darker, more complex roles, explores the impact of AI on acting, and shares insights into his latest sci-fi film Orion. Listeners will gain a deeper understanding of acting, storytelling, and the evolving landscape of film. Andrew McCarthy's transition from teen movies to darker roles The influence of John Hughes on youth films The role of vulnerability and imperfection in acting The impact of AI on acting and creativity Storytelling in Orion and themes of trust and manipulation The importance of human connection in art and film Directing versus acting: insights from McCarthy Techniques for managing tension and deception in thriller roles takeaways Andrew McCarthy believes that movies like Pretty in Pink took young people seriously, which is why they remain relevant. He emphasizes that the human element and imperfection are what make acting and storytelling compelling. McCarthy sees AI as the anti-actor, lacking the deep humanness that makes art meaningful. He values the simplicity of acting when directed well, focusing on authenticity rather than overthinking. The film Orion explores themes of trust, manipulation, and the uncertainty of memory, reflecting current societal anxieties. Sound Bites "Vulnerability shows up on the screen." "Acting is the anti-AI." "Sci-fi reflects our future and fears." Chapters 00:00 Introduction to Andrew McCarthy and his career 01:56 What made teen movies like Pretty in Pink iconic? 04:42 McCarthy's experience working with James Spader and Molly Ringwald 07:14 The story's exploration of contact with the unknown 08:03 AI's role in acting and creativity 09:14 The value of directing experience for actors 10:44 Balancing reveal and conceal in thriller acting 11:35 How the Orion director helped McCarthy get into character 12:20 Why sci-fi is relevant and relatable today 13:15 Closing thoughts and thanks

Summary In this episode, wildlife ecologist Dr. Rae Wynne Grant shares her insights on black bears, conservation, and the importance of respecting wildlife. Discover how animals like bears and cheetahs adapt and learn practical tips for coexisting safely with wild animals.   Show Notes What can black bears teach us about the impact humans have on wildlife? In this episode of Sisterhood of S.W.E.A.T., Linda Mitchell talks with wildlife ecologist Dr. Rae Wynn-Grant about her research on large carnivores, her journey into science, and the importance of seeing more women represented in the field. Dr. Rae is a co-host of Mutual of Omaha's Wild Kingdom Protecting the Wild and host of Going Wild with Dr. Rae Wynn-Grant. She shares what drew her to wildlife as a child, what studying bears has taught her about living alongside animals, and why local communities are essential to conservation. They also look ahead to Season 4 of Wild Kingdom, which brings viewers stories from Alaska, Costa Rica, Australia, Puerto Rico, and other remarkable places. In this conversation: • How a childhood fascination became a career in wildlife ecology • What human activity can change about black bear behavior • The difference between fearing an animal and respecting it • Why representation matters in science and storytelling • Simple ways families can connect with and help protect nature Season 4 of Mutual of Omaha's Wild Kingdom Protecting the Wild premieres October 3 on NBC's "The More You Know" weekend programming block. Check local listings for the time. Learn more at wildkingdom.com. key topics The concept of 'better' as a continuous journey rather than a destination The 1% principle and its application in daily life Reframing nerves and fear as fuel rather than obstacles The importance of speaking kindly to oneself and rewriting negative tapes Playing to win versus playing not to lose and its impact on performance The difference between a giving and a getting mindset in relationships and work Strategies for managing nerves and using them to enhance performance The role of joy in sustaining growth and maintaining motivation Sound Bites "Speak to yourself more kindly and rewrite those tapes" "Play to win, not just to not lose" "Nerves are fuel, not a sign of failure" Chapters 00:00 Introduction to Joseph Ariel Town and his work 02:04 Why the idea of being the best is limiting 04:05 The 1% principle and daily small shifts 05:37 Playing to win versus playing not to lose 06:52 The giving versus getting mindset in relationships 07:47 Overcoming nerves and performance anxiety 09:10 Reframing nerves as fuel and staying present 10:26 Experiencing joy during the process, not just the outcome 11:18 Where to find Joseph's book and podcast 12:13 Final thoughts: growth is a direction, not a destination

Summary Joseph Ariel Town shares insights on overcoming fear, performing under pressure, and creating lasting change through small, intentional choices. Discover how to shift your mindset from seeking perfection to embracing continuous growth and joy.   SHOW NOTES What if becoming your "best self" is not the real goal? In this episode of the Sisterhood of S.W.E.A.T., Linda Mitchell sits down with high-performance coach, actor, director, podcast host, and author Joseph Ari'el Towne to discuss the powerful philosophy behind his new book, The Better Mindset. For more than three decades, Joseph has worked inside the rooms where performance happens—on film sets, in studios, in rehearsal spaces, and alongside elite athletes, award-winning creatives, executives, and broadcasters. Through that experience, he discovered that the tools that help create a great athlete are often the same tools that help create a great performer and a more fulfilled human being. Joseph explains why chasing perfection can keep us stuck and why becoming one percent better at what matters most creates more sustainable growth. He and Linda discuss how to turn fear and nervousness into useful energy, the difference between planning to win and playing not to lose, and why joy should be part of the journey rather than something we postpone until after we succeed. They also explore the "giving state" versus the "getting state," the relationship between our surroundings and our performance, and how honest self-examination can help us grow without slipping into shame or self-criticism. If you have ever felt overwhelmed by how far you still have to go, this conversation will remind you that you do not have to change everything at once. You simply need to choose your direction and take the next intentional step. IN THIS EPISODE, YOU WILL LEARN: • Why "better" can be more powerful and sustainable than "best" • How the one-percent principle creates lasting change • What elite athletes, actors, executives, and creatives have in common • How to use fear and nervousness to improve your performance • The difference between a giving state and a getting state • Why planning to win is different from playing not to lose • How your physical environment influences your mindset and well-being • How to pursue growth without perfectionism or shame • Why joy should be the vehicle rather than the reward Joseph Ari'el Towne's new book, The Better Mindset, releases globally on September 29. Season two of The Better Mindset podcast premieres this fall. key topics The concept of 'better' as a continuous journey rather than a destination The 1% principle and its application in daily life Reframing nerves and fear as fuel rather than obstacles The importance of speaking kindly to oneself and rewriting negative tapes Playing to win versus playing not to lose and its impact on performance The difference between a giving and a getting mindset in relationships and work Strategies for managing nerves and using them to enhance performance The role of joy in sustaining growth and maintaining motivation Sound Bites "Speak to yourself more kindly and rewrite those tapes" "Play to win, not just to not lose" "Nerves are fuel, not a sign of failure" Chapters 00:00 Introduction to Joseph Ariel Town and his work 02:04 Why the idea of being the best is limiting 04:05 The 1% principle and daily small shifts 05:37 Playing to win versus playing not to lose 06:52 The giving versus getting mindset in relationships 07:47 Overcoming nerves and performance anxiety 09:10 Reframing nerves as fuel and staying present 10:26 Experiencing joy during the process, not just the outcome 11:18 Where to find Joseph's book and podcast 12:13 Final thoughts: growth is a direction, not a destination

SANYA RICHARDS-ROSS PODCAST INTERVIEW INTRO Today's guest knows what it means to run toward greatness, rise beyond expectations, and reinvent yourself when one chapter comes to an end. Sanya Richards-Ross is an Olympic champion, world champion, NBC Sports analyst, entrepreneur, author, and one of the most decorated female track and field Olympians of all time. She made history in the 400 meters, winning Olympic gold at the 2012 London Games and anchoring the United States 4x400-meter relay team to three consecutive Olympic gold medals. Now, Sanya is helping others tell the stories behind their accomplishments as the host of "Beyond the Curve," a new Scripps Sports Network series exploring life after success, the courage to begin again, and the power of reinvention. Please welcome the incredible Sanya Richards-Ross to the Sisterhood of S.W.E.A.T. 10-MINUTE INTERVIEW QUESTIONS Sanya, you spent so much of your life chasing a finish line. When you retired from track and field, who were you when there was no longer another race to win? Was there a moment when you realized that reinvention did not mean leaving the Olympic champion behind, but allowing yourself to become something more? Your new series, "Beyond the Curve," focuses on what happens after someone reaches the height of success. What inspired you to create conversations around the second act? You have interviewed athletes, entertainers, and everyday heroes for the series. What have those conversations taught you about the common fears people face when they are starting over? You made history through discipline, sacrifice, and relentless preparation. Which lessons from the track have helped you most as a broadcaster, entrepreneur, wife, and mother? Many women struggle when their identity has been connected to a title, career, relationship, or achievement. What would you say to the woman wondering, "Who am I now?" We often think of success as winning, but sometimes the greatest victory is having the courage to change direction. How has your personal definition of winning evolved? You have experienced pressure on some of the world's biggest stages. What did those high-pressure moments teach you about trusting yourself when everything is on the line? What do you hope viewers will feel or recognize within themselves after watching "Beyond the Curve"? Sanya, when you look at your life today, what are you running toward now? OPTIONAL RAPID-FIRE QUESTIONS One word that describes your life right now? The best advice you have ever received? The person who inspires you to keep going? A daily habit you refuse to skip? Track shoes or high heels? The accomplishment that means the most to you? What does sisterhood mean to you? One thing people would be surprised to learn about you? Finish this sentence: Reinvention requires… What makes you feel strongest? OUTRO Sanya, thank you for reminding us that our greatest victory may not be what we accomplish in one season, but how courageously we step into the next one. Everyone, be sure to watch "Beyond the Curve," airing Tuesdays at 9 p.m. Eastern on Scripps Sports Network. Episodes will also be available on the Scripps Sports YouTube channel the following day and will air on Bounce at a later date. And to my sisters, remember, the finish line of one chapter may be the starting line of something even greater. Keep believing, keep evolving, and keep sweating! 10 CLICKBAIT TITLES Sanya Richards-Ross Reveals What Happens After Olympic Gold Beyond the Gold: Sanya Richards-Ross on Starting Over Who Are You When the Applause Stops? Sanya Richards-Ross on Reinvention, Identity, and Her Second Act The Truth About Life After Becoming an Olympic Champion Your Greatest Win May Come After the Finish Line Sanya Richards-Ross: Reinvention Is the Ultimate Victory From Olympic Champion to Powerful Storyteller How to Find Yourself Again After Major Success Beyond the Curve: Sanya Richards-Ross Is Redefining What It Means to Win SHOW NOTES ion, NBC Sports, Scripps Sports Network, Sisterhood of S.W.E.A.T., Linda MitchellWhat happens after you achieve the dream you have spent your entire life pursuing? In this inspiring episode of the Sisterhood of S.W.E.A.T., Linda Mitchell sits down with Olympic champion, world champion, NBC Sports analyst, entrepreneur, and author Sanya Richards-Ross. Sanya reflects on the identity shift that followed her retirement from track and field and shares how she learned to embrace a powerful new chapter beyond competition. She discusses the discipline and resilience that helped her become one of the most decorated female track and field Olympians of all time, along with the lessons she now carries into broadcasting, business, marriage, and motherhood. Sanya also takes us behind the scenes of her new series, "Beyond the Curve." Through intimate conversations with athletes, entertainers, and everyday heroes, the series explores life after major achievement and proves that reinvention may be the ultimate win. In this episode, you will learn: • How to separate your identity from your accomplishments • Why the end of one chapter can become the beginning of your greatest season • What Olympic competition taught Sanya about pressure and self-belief • How to navigate fear when starting over • Why success is about more than trophies, titles, or applause • How Sanya's definition of winning has changed • What she hopes viewers take away from "Beyond the Curve" "Beyond the Curve" airs Tuesdays at 9 p.m. Eastern on Scripps Sports Network. Episodes are also available on the Scripps Sports YouTube channel the following day and will air on Bounce at a later date. Connect with Sanya Richards-Ross and follow her journey on social media. Connect with Linda Mitchell: Website: SisterhoodofSWEAT.com Listen and learn more: ListenToLinda.me

SHOW NOTES What if the worries that keep you up at night could become the stories that make thousands of people laugh? In this episode of the Sisterhood of S.W.E.A.T., Linda sits down with Nashville stand up comedian Brian Bates to talk about his new comedy special, Worried, and the courageous decision that completely changed the direction of his life. After spending nearly 20 years in corporate America, Brian left his day job at age 43 to pursue stand up comedy full time. His story is a powerful reminder that it is never too late to reinvent yourself, take a risk or answer the calling that will not leave you alone. Named after Brian's infamous "resting worried face," Worried turns a lifetime of overthinking, awkward encounters and people pleasing into hilarious and relatable storytelling. From dating apps, older fatherhood and sleep apnea to potty training disasters, expensive tree removal and wondering whether the family dog needs therapy, Brian proves that there truly is no problem too small to spiral over. Brian also shares what he has learned from nearly two decades in comedy, how he transforms anxiety into material and what it was like working with his friend Nate Bargatze, who executive produced the special. Worried was filmed at The Lab at Zanies in Nashville and is now available on the Nateland Entertainment YouTube channel. As an original host and producer of The Nateland Podcast throughout its six year run, Brian helped create the chemistry and connection that made the show wildly popular. He now cohosts The Public Figures Podcast alongside fellow comedians Aaron Weber and Dusty Slay. Brian also discusses expanding into acting, including his appearance in Nate Bargatze's new film, The Breadwinner, and continuing to bring his signature anxious optimism to audiences across the country. In this episode, you will learn: • Why Brian left corporate America at 43 to pursue comedy • How to move forward even when fear and self doubt are present • Why everyday anxiety can become a powerful source of connection • How Brian turns uncomfortable family moments into relatable comedy • What becoming a father later in life has taught him • How his friendship and creative partnership with Nate Bargatze developed • What six years on The Nateland Podcast taught him about building an audience • Why it is never too late to reinvent yourself • How laughter can help us feel less alone in our worries Watch Brian Bates' stand up special Worried on the Nateland Entertainment YouTube channel. Listen to The Public Figures Podcast with Brian Bates, Aaron Weber and Dusty Slay. Look for Brian in Nate Bargatze's film The Breadwinner and catch him performing in cities across the country. Summary In this episode, comedian and former corporate professional Brian Bates shares his journey from corporate America to stand-up comedy, the importance of responsible writing, and how embracing work and persistence can lead to success at any age.   Key Topics Transition from corporate career to comedy The importance of responsible writing in comedy Using everyday frustrations as material Overcoming imposter syndrome and age-related doubts The role of discipline and structure in comedy The significance of persistence and timing in career change The impact of life experiences on comedic storytelling The process of honing material through repetition The value of responsible content creation in comedy Encouragement for late bloomers to pursue passions Takeaways Good writing is essential regardless of genre, and practice improves material. Responsibility and discipline are crucial in building a comedy career. Every frustrating or awkward moment can be transformed into a story. It's never too late to start a new career or pursue a passion. Persistence and timing are key to success in any field. Life experiences enrich comedic storytelling and authenticity. Repetition and honing are vital for effective comedy routines. Embracing work and responsibility can lead to unexpected success. Age is just a number; it's about timing and readiness. Courage involves moving forward even when worried or uncertain. Sound Bites "My face tells people I'm worried all the time." "I think God wanted me to wait till I was older." "It's never too late to take the next step." Chapters 00:00 Introduction to Brian Bates and his comedy journey 02:03 The inspiration behind the special Worried and managing anxiety 03:57 Lessons from a corporate career that helped in comedy 06:08 The reality of writing and preparing comedy material 08:09 Making the leap from corporate job to full-time comedian 09:51 Overcoming imposter syndrome and starting later in life 12:02 Finding humor in everyday frustrations and stories

What if feeling tired, weak, unmotivated, or disconnected is not something you should automatically accept as a normal part of getting older? In this episode of the Sisterhood of S.W.E.A.T., Linda Mitchell sits down with Dr. Jerry Mixon, founder of Longevity Medical Clinic and host of Leading Edge Medicine, to challenge some of the most common assumptions surrounding aging. After 20 years in family medicine, Dr. Mixon shifted his focus toward helping people improve their quality of life and maintain higher levels of physical, mental, and sexual functioning as they age. He believes medical care should look beyond the absence of disease and consider how well a person is actually living. Linda and Dr. Mixon discuss what may continue changing in a woman's body after hot flashes end, why preserving muscle is essential for long-term independence, and how hormone balance may affect energy, metabolism, libido, mood, and strength. They also explore senescent cells—sometimes called "zombie cells"—and the developing science surrounding treatments designed to target them. Dr. Mixon explains why emerging longevity treatments must be separated from exaggerated claims and evaluated according to the available human evidence. The conversation also turns to men's health, daily hormonal rhythms, and the emotional and physical effects retirement can have when a man loses his routine, identity, purpose, and sense of contribution. Most importantly, this episode offers a hopeful message: growing older does not have to mean surrendering your strength, confidence, purpose, or vitality. In this episode, you'll discover: • Why Dr. Mixon challenges the traditional idea of "aging gracefully" • What women should continue monitoring after menopausal symptoms subside • How hormonal changes may affect muscle, bones, metabolism, libido, and energy • Why testosterone therapy must be individualized and carefully monitored • How testosterone treatment may sometimes fail to improve—or potentially worsen—sexual well-being • What senescent "zombie" cells are and what scientists are still learning about them • Why strength training is critical for maintaining independence • How to remain lean, firm, strong, and capable later in life • Why retirement may affect a man's identity and health • The difference between simply increasing lifespan and protecting healthspan • Questions to ask before choosing a hormone or longevity practitioner Connect with Dr. Jerry Mixon and learn more about Longevity Medical Clinic through the clinic's official platforms. This conversation is provided for educational purposes only and should not be considered personal medical advice. Hormone therapy, supplements, medications, and experimental longevity interventions should be discussed with an appropriately qualified healthcare professional. Key Topics Challenging aging myths and the concept of aging gracefully The importance of early intervention in hormone and metabolic health The role of senescent cells in aging and how to measure and treat them The impact of hormone therapy, including estrogen, progesterone, and testosterone The significance of personalized treatment plans based on comprehensive testing The biological purpose of menopause and how to optimize health post-menopause Strategies for maintaining muscle, strength, and libido in older age The influence of genetics and lifestyle on aging and health span Takeaways Aging is a biological process that can be influenced and improved with early intervention. Hormone balance is crucial for maintaining vitality, strength, and cognitive function. Senescent cells contribute significantly to aging and disease; measuring and treating them is a breakthrough. Personalized hormone therapy, including transdermal creams and careful monitoring, offers optimal results. Starting hormone and metabolic monitoring early, in your 30s, can prevent many age-related declines. Lifestyle factors like diet, exercise, and stress management are vital but should be complemented with medical  Chapters 00:00 Introduction to Dr. Mixon and the episode's focus 02:03 Why aging is not just fate but a biological process we can influence 04:13 Questioning the concept of aging gracefully and redefining healthy aging 06:29 The importance of ongoing health monitoring after menopause 08:31 Starting hormone therapy early and the impact of timing 09:37 What symptoms indicate the need for hormonal and metabolic evaluation 11:11 Understanding menopause and the biological decline of eggs 14:14 Restoring hormone balance to feel and function like a 25-year-old 17:51 The pitfalls of one-size-fits-all hormone therapy and personalized treatment 22:07 The risks of synthetic hormones and the benefits of bioidentical hormones 26:27 Routes of hormone administration and their effects 29:29 How testosterone therapy affects men and women differently 32:14 Hormonal changes during motherhood and their impact on women 35:07 Key routines for healthy aging: start early, measure, and adapt 36:36 Rapid fire: myths, habits, and essentials for longevity 37:07 Personal story of health and vitality at age 79 38:05 Resources and how to connect with Dr. Mixon for personalized care Guest links Longevity Medical Clinic - A Longer and Healthier Life | Longevity Medicine

SHOW NOTES What makes a television show remain beloved for 60 years? In this special episode of The Sisterhood of S.W.E.A.T., Linda Mitchell sits down with actress, author, producer, speaker, and voice artist Kathy Garver to celebrate the 60th anniversary of the classic television series Family Affair. Kathy is best known for portraying eldest daughter Cissy Davis throughout all five seasons and 138 episodes of the beloved CBS sitcom. She takes listeners behind the scenes of the series, shares what made its cast and stories so memorable, and explains why its message of love, loyalty, and unconventional family still connects with audiences today. Kathy also reflects on beginning her career as a child, being noticed and cast by legendary director Cecil B. DeMille in The Ten Commandments, and building a remarkably diverse career across television, film, theater, writing, producing, speaking, and voice acting. Animation fans may also recognize her as the voice of Firestar in Spider Man and His Amazing Friends. Kathy is now hosting a special Family Affair anniversary marathon on Catchy Comedy featuring eight personally selected episodes that follow Cissy's journey from adolescence into young adulthood. IN THIS EPISODE, YOU WILL LEARN • Why Family Affair continues to resonate 60 years later • How Kathy was selected to portray Cissy Davis • Kathy's favorite memories from the set • What she learned from beginning her career at a young age • How she continued reinventing herself throughout her career • Why perseverance has been central to her longevity • What viewers can expect from the anniversary marathon WATCH THE SPECIAL EVENT Family Affair 60th Anniversary Marathon Hosted by Kathy Garver Sunday, September 13 1 to 5 p.m. Eastern and Pacific Catchy Comedy Visit CatchyComedy.com to find the network schedule and learn where to watch. summaryKathy Garver, known for her role as Sissy on Family Affair, shares behind-the-scenes stories, her acting journey, and the legacy of the show as it celebrates its 60th anniversary. Discover how her personal growth paralleled her character's evolution and the secrets behind the show's enduring appeal.   Key Topics Kathy Garver's acting career and early start in Hollywood Behind-the-scenes insights from the set of Family Affair The evolution of Sissy's character and Garver's personal growth The challenges and unique filming techniques of the show The legacy and enduring popularity of Family Affair Garver's reflections on her personal life and career parallels The significance of the show's message of love and family Details about the 60th anniversary marathon and its significance Takeaways Kathy Garver's career began with a role in the Ten Commandments at age 4 The filming of Family Affair involved shooting scenes from multiple episodes in a single day Garver's personal growth was closely linked to her character's development The show was one of the first in color and featured innovative filming techniques Garver's behind-the-scenes stories reveal the complexity of TV production in the 1960s The enduring appeal of Family Affair lies in its message of love, loyalty, and family values Garver's experience reflects the transition from movie to television in Hollywood The 60th anniversary marathon aims to rekindle nostalgia and highlight the show's legacy Sound Bites "Celebrating the sixtieth anniversary of Family Affair" "The show was about a situation comedy with reality" "Sissy wanted to go to the Peace Corps" Chapters 00:00 Introduction to Kathy Garver and Family Affair 02:16 Celebrating the 60th Anniversary of Family Affair 03:09 Choosing Favorite Episodes and Sissy's Evolution 04:53 Behind-the-Scenes of Filming Family Affair 06:39 Innovative Filming Techniques and Production Challenges 08:51 Personal Growth and Parallels with Sissy 10:54 Legacy and Message of Family Affair 11:37 Upcoming Marathon and Final Thoughts