B. Real Podcast

6. The Shit Nobody Told me about Grief with Gianna Part 1

In this deeply personal episode, Brittany and her daughter Gianna open up about the loss of Brittany’s sister Brooke, exploring the raw reality of grief, the invisible labor of holding a family together, and the spiritual ways their love continues—through wind, hummingbirds, and everyday moments. They share how grief can feel never-ending, how it shows up differently for each person, and the tools and support that helped them begin to find light in the dark. 5 Key Takeaways • [0:01:20] – Grief is highly individual and ongoing, often resurfacing in unexpected ways long after others stop checking in. • [0:03:40] – Losing a sibling can feel like losing a part of yourself, leaving you feeling incomplete and disassociated from life. • [0:06:30] – Support roles can shift in grief; Gianna stepped in to care for her younger siblings and grandmother while suppressing her own emotions. • [0:09:40] – Tools like Sheryl Sandberg’s Option B and grief counseling became helpful only when Brittany was ready to receive them. • [0:17:52] – Spiritual signs—like hummingbirds and changes in the wind—help Brittany and Gianna feel Brooke’s continued presence and love. “The deeper the grief is, the deeper the love.” – B Resource Links: OPTION B: FACING ADVERSITY, BUILDING RESILIENCE, AND FINDING JOY BY SHERYL SANDBERG  [https://www.amazon.com/dp/1524732680/?bestFormat=true&k=option%20b%20facing%20adversity%2C%20building%20resilience%2C%20and%20finding%20joy&ref_=nb_sb_ss_w_scx-ent-bk-ww_k2_1_9_de&crid=1L4VPJUJZMYCM&sprefix=option%20b%20] Connect with B: Instagram: @brittanybijan [https://www.instagram.com/brittanybijan/]

5. The stories we tell ourselves

In this episode, Brittany opens up about her own history with negative self-talk and how the “stories” we internalize in our hardest moments shape our identity, health, and daily choices. She breaks down the biology of chronic self-criticism, why so many women struggle with it, and offers simple, actionable steps to recognize, challenge, and rewrite these old narratives into ones rooted in truth, compassion, and self-worth. 5 Key Takeaways • (00:00) – The stories you tell yourself were often written in your hardest survival moments and are not the truth of who you are. • (02:30) – Negative self-talk, especially formed in childhood and trauma, becomes the lens through which you see your worth, relationships, and capabilities. • (06:45) – Your body responds to harsh self-talk like a real threat, keeping stress hormones high and impacting inflammation, weight, immunity, and aging. • (10:10) – You can interrupt negative narratives by naming them, questioning their truth, and finding concrete counter-evidence. • (12:40) – Writing a new story for yourself—and getting support from trusted friends or professionals—helps you show up as the version of you that you’d want your daughter to see. —---- “The story you’ve been telling yourself was most likely written during your hardest moments by the part of you that was just trying to survive… but you’re not in survival mode in that anymore, and that story, however long you’ve carried it, is not the truth about who you are.” – B Resource Links: Connect with B: Instagram: @brittanybijan [https://www.instagram.com/brittanybijan/]

4. Burnout, Boundaries and the power of the word NO

In this powerful episode of the B.Real Podcast, host Brittany Bijan unpacks the hidden cost of people-pleasing, burnout, and the cultural pressure on women to always say “yes.” She explores how chronic stress, suppressed emotions, and lack of boundaries can impact women’s physical and emotional health—especially mothers and caregivers—and offers practical, body-based tools to start honoring your limits, setting clear boundaries, and reclaiming your energy without guilt. Key Points * (00:00) – Brittany introduces the episode’s core theme: why honoring your limits and saying “no” is essential for being fully present and genuinely available to others. * (05:12) – She connects women’s higher rates of burnout and autoimmune issues to lifelong conditioning to be agreeable, selfless, and quiet about their own needs. * (12:45) – Brittany shares personal stories of people-pleasing in her 20s, the toll it took on her body, and how motherhood amplifies the pressure to put everyone else first. * (19:30) – She defines healthy boundaries with real-life examples—like taking 20 minutes alone, saying no to extra commitments, and not over-explaining when you decline. * (27:05) – Brittany offers concrete action steps: doing a full-body check before saying yes, giving yourself 24–48 hours to decide, naming your non-negotiables, regulating your nervous system first, and seeking supportive, grounded help when needed. “Saying no is not selfish. It’s the most loving thing you can do for the people in your life, because when we honor our own limits and give back to ourselves, we have so much more real to give to other people.” - B Resource Links: Connect with B: Instagram: @brittanybijan [https://www.instagram.com/brittanybijan/]

3. The Shit Nobody Told us about getting stronger with Bec Taylor Part 2

This is Part 2 of a 2-part series with strength and run coach Bec Taylor on the B.Real Podcast. Host Brittany Bijan continues the conversation on living pain-free, training with your female physiology, and building a lifestyle that supports you through your 30s, 40s, and beyond. In this second half, Bec breaks down her three pillars—movement, nutrition, and sleep—and shares how simple, consistent habits and progressive strength training can transform the way you feel in your body. They dive into realistic strategies for busy moms, why skipping breakfast is hurting your hormones, how to use bands and dumbbells at home or while traveling, and how lifting heavy can radically shift your mindset, confidence, and long-term health. Learn more about: * [00:07:36] – Women shouldn’t live in pain: movement and working with your female physiology can keep you pain-free for life. * [00:01:38] – Fuel yourself, don’t restrict: eat to support your energy, roles, and hormones—instead of dieting or skipping breakfast. * [00:03:48] – Sleep is non‑negotiable: consistent bed and wake times are critical for hormone health, muscle repair, and brain function. * [00:05:15] – Start small and build habits: simple goals like two 30‑minute walks a week and watching protein for a couple of days can compound over time. * [00:14:43] – Progressive overload & lifting heavy: begin with bodyweight, then add bands and dumbbells and build toward lifting heavy to support perimenopause and beyond. “Guess what? You shouldn’t live with pain. So if you are in pain, let’s get you out of pain so you can live the lifestyle that you want.” – Bec Taylor Resource Links: Connect with Bec: Instagram: @becwilcock [https://www.instagram.com/becwilcock] HER SPORTS CLUB:https://hersportsclub.com/ [https://hersportsclub.com/] To run with Bec, connect with her at the Nike Run Club https://www.nike.com/nrc-app?referrer=singular_click_id%3Dbe84dac9-69ea-440c-9423-251c4a118c58 [https://www.nike.com/nrc-app?referrer=singular_click_id%3Dbe84dac9-69ea-440c-9423-251c4a118c58] Connect with B: Instagram: @brittanybijan [https://www.instagram.com/brittanybijan/]

2. The Shit Nobody Told us about getting stronger with Bec Taylor Part 1

In this episode of B.Real: The Shit Nobody Told Us, Brittany talks strength and conditioning with coach Bec Taylor. They touch on what women in their 30s and 40s really need for strength, energy, and longevity. Bec shares her journey from an active childhood in Australia to training women for Nike, and breaks down how to start strength training without getting overwhelmed, why you won’t “get bulky,” and how protein, carbs, and simple bodyweight workouts can support your hormones and long-term health—even with a packed schedule. Learn more about: * (02:09) Bec’s Australian roots & Nike journey – Growing up active near the beach, multi-sport childhood, and moving to the U.S. to work for Nike. * (07:03) How and when women should start strength training – Why bodyweight work (squats, hinges, pushes, pulls) 2–3x/week is the smartest entry point. * (13:11) The “bulky” myth, debunked – Why it’s actually hard for women to gain significant muscle size and what really happens when you lift 2–4x per week. * (14:46) Protein, carbs, and under-fueling – How most women undereat both protein and carbohydrates, and why timing and spreading intake across the day matters. * (21:12) Prime to build: A realistic starting plan – Bec’s simple framework: two full-body bodyweight sessions plus two walks per week to build consistency and confidence. “I have never done a workout or a run or a hike that I've regretted. I've always appreciated how I feel afterwards.” – Bec Taylor Resource Links: Connect with Bec: Instagram: @becwilcock [https://www.instagram.com/becwilcock] HER SPORTS CLUB:https://hersportsclub.com/ [https://hersportsclub.com/] To run with Bec, connect with her at the Nike Run Club https://www.nike.com/nrc-app?referrer=singular_click_id%3Dbe84dac9-69ea-440c-9423-251c4a118c58 [https://www.nike.com/nrc-app?referrer=singular_click_id%3Dbe84dac9-69ea-440c-9423-251c4a118c58] Connect with B: Instagram: @brittanybijan [https://www.instagram.com/brittanybijan/]