Your Health, Your Future — With Andrew Salas

Your Health, Your Future — With Andrew Salas

This episode of Hold It Down opens with the hosts catching up after a long stretch of “life life‑ing,” celebrating growth, resilience, and the journey of becoming better versions of themselves. Mike updates listeners on the Spokane Legends basketball season, while Lee shares a personal moment — attending his aunt’s wedding and hearing people say, “You look confident. Something’s different about you.” That difference becomes the heart of the episode. The hosts introduce Andrew Salas, a lifestyle medicine educator who has played a major role in Lee’s health transformation over the past year. Lee explains that when he met Andrew, he was dealing with serious health concerns — poor gut health, low energy, back pain, and the belief that “this is just what happens when you get older.” Andrew challenged that mindset, teaching him that aging doesn’t have to mean decline. Andrew shares his own story of growing up sick, deciding at 15 to become a doctor, and later discovering that true healing comes from lifestyle, not prescriptions. He explains how the body can “grow into health” when given the right conditions — hydration, plant‑based nutrition, cleansing, rest, and intentional habits. The conversation dives into: * How Lee lost 50+ pounds in a year * How his colon and gut health improved by 30–40% * Why plant‑based eating is easier and cheaper than people think * How intermittent fasting resets the body * Why discipline matters more than perfection * How men can inspire each other through healthy competition * Why aging can be reversed through lifestyle choices Andrew emphasizes that health is a journey, not a punishment: “If you take a detour, you just find your way back to the road.” The episode is filled with practical wisdom, humor, and hope — showing listeners that living your best life is possible at any age.

The Cost of Leadership: Purpose, Community & Showing Up with Stephanie Courtney

This episode of Hold It Down opens with reflections on growth, rest, and the unexpected weight of leadership. After a holiday break that “was holidaying,” the hosts talk about stepping back, grounding themselves, and preparing for a year focused on scaling - in business, mentorship, and community impact. The conversation centers on the cost of leadership, and the featured guest is Stephanie Courtney, Executive Director of the Shades of Motherhood Network. Though younger than the hosts, she is described as a “big sister,” someone who has pushed, inspired, and supported them through every major step of their community work. Stephanie shares her journey from being a lifelong background person to being called into leadership — a calling she says she “didn’t have a choice” but to answer. She speaks openly about the weight of leading as a Black woman, the sacrifices required, and the emotional labor that comes with serving community. She explains that leadership is not glamorous; it is “one of the most sacrificial things you will do.” She also highlights the importance of her team, acknowledging that while the community sees her shine, her team sees the full spectrum — the good, the bad, the messy, the growth. She shares a vulnerable moment from her pregnancy, when a team member told her, “You don’t have to carry this weight by yourself this time.” That moment reshaped how she leads and how she allows others to support her. The episode explores themes of purpose, mentorship, community healing, and the responsibility leaders have to build spaces where others can grow. It’s a raw, honest, and deeply human conversation about what leadership really costs — and why it’s worth it.

Prosperity Through Education: Guillermo Espinoza on Access, Equity & Opportunity

This episode of Hold It Down blends humor, real‑life storytelling, and a powerful conversation about education as a pathway to prosperity. After opening with jokes about turning 50, bucket‑list stand‑up comedy, and “flying the plane as we’re building it,” the hosts shift into a meaningful discussion with Guillermo Espinoza, Associate Dean for Access, Outreach, and Dual Enrollment at Spokane Community College. Guillermo shares how his 11‑year journey at SCC began with multicultural student support and evolved into leading access and equity initiatives. He explains that his “gift of gab” became a calling to help students—especially first‑generation and multicultural students—navigate college systems that often feel out of reach. As he puts it, education became his way out of generational poverty, giving him “paid days off,” stability, and the ability to support his family and community. The conversation dives deep into Running Start, with the hosts sharing firsthand how the program helped their son get ahead academically, save money, and learn how to navigate college while still at home. Guillermo breaks down how Running Start works, why Washington’s model is unique, and how the new “Jump Start” option lets students try college the summer before junior year. Throughout the episode, the theme is clear: education is a building block for prosperity, and access matters. Whether through mentorship, community support, or programs like Running Start, the episode highlights how one opportunity can create a ripple effect that changes families and futures.

🎙️ Healing What We Inherit

What do we do with the pain, trauma, habits, and beliefs we didn’t choose—but still carry? In this episode of the Hold It Down Podcast, Big Lee sits down with Dr. Mace for a powerful conversation about healing, personal responsibility, and breaking generational cycles. Together, they explore how childhood experiences shape adulthood, why unresolved trauma often shows up in our relationships and communities, and what it takes to move from surviving to truly healing. Dr. Mace shares practical wisdom on self-awareness, resilience, and the importance of doing the inner work necessary to create a different future. This episode is for anyone who has ever looked at their life and asked: “How much of this is mine, and how much did I inherit?” Because while we may not be responsible for what happened to us, we are responsible for what we do with it.

Built Not Given . Empowering yourself

In this episode of The Hold It Down Podcast, hosts Big Lee and Michael Betheley sit down with Ashanti Williams, a Spokane native and real estate agent with D.R. Horton, to talk about growth, responsibility, and building a better future. Ashanti shares her journey growing up between Spokane and California and how life challenged her early when she became a mother at a young age. That experience forced her to mature quickly and helped shape the determination and mindset that drives her today. From navigating life’s obstacles to building a career in real estate, Ashanti talks about the lessons she’s learned, the importance of perseverance, and why creating opportunities for the next generation matters so much to her. Her story is one of resilience, accountability, and purpose — making her a powerful role model for young women and an inspiration to anyone working to turn challenges into success.