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Chasing harder workouts when you're already stressed or exhausted might be the exact thing sabotaging your weight loss journey. This episode of Salad with a Side of Fries digs into why pushing through chronic stress with intense training backfires, and what truly helps your body recover.Jenn Trepeck and guest Molly McNamee, founder of MFit Workouts, explore how hormone balance, cortisol, and simple daily tracking habits can help you match your movement to your stress and finally break the overtraining cycle.What You Will Learn in This Episode:✅ How chronic stress and cortisol overload can stall weight loss even with a perfect diet and workout routine✅ The physical warning signs, like bloating, bruising, and getting sick often, that signal your body is overstressed✅ How to use a daily "vibe check" and warm-up test to decide whether to push hard or dial back your workout✅ Why cool downs and restorative movement like Pilates and yoga are essential tools for calming an overstressed nervous systemThe Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let's dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:00:00 Why stress sabotages workouts (and vice versa) which creates a vicious training cycle04:45 Molly McNamee, a fitness and hormone coach, shares how a concussion revealed her own chronic stress and burnout08:06 Physical symptoms that signal stress is affecting your body and hormones10:18 The biggest overtraining mistakes people make when stressed and stuck13:14 Shifting the mindset that more (or more intense) workouts always means better results19:34 Why tracking your cycle and symptoms reveals hidden stress patterns23:31 Using a daily "vibe check" to match workout intensity to your energy26:22 Building a Plan A and Plan B for workouts based on stress levels31:20 The importance of the cool down42:49 Molly hopes to see a continued pattern of coming back to the fundamentals of wellnessKEY TAKEAWAYS:
Why is Planned Parenthood telling you that you should lift heavy during your menstrual cycle? Why will no one shut up about protein? How many different ways can a company try and convince you it's not a diet when it's TOTALLY A DIET??? How have companies taken advantage of the actual gaps in research on women's bodies to sell us crap? Journalist and elite distance runner Zoë Rom and registered dietitian Kylee Van Horn join the pod to break down how the women's fitness industrial complex convinces us of new health and training vulnerabilities (and then offers their products to fix them). This is one of those episodes that will piss you off and make you feel grateful that others are out here noticing how weird and manipulative these spaces can be. Via the Planned Parenthood Instagram Thanks to the sponsors of today's episode: Get 15% off OneSkin with the code CULTURE at https://www.oneskin.co/CULTURE Go to https://zbiotics.com/CULTURESTUDY and use CULTURESTUDY at checkout for 15% off any first time orders of ZBiotics probiotics. Thanks to Article for sponsoring this podcast! Article is offering our listeners $50 off your first purchase of $100 or more. To claim, visit ARTICLE.COM/CULTURE and the discount will be automatically applied at checkout. Taking care of your health just got easier – start here with Zocdoc: https://zocdoc.com/CULTURE Show Notes: Follow YOUR DIET SUCKS on Instagram here!!! Listen to YOUR DIET SUCKS here Find our more about Your Diet Sucks — including how to support them on Patreon — here Find out more about Zoë Rom's other work — including her book on How to Become a Sustainable Runner — here Follow Kylee / Fly Nutrition on IG here Learn more about Fly Nutrition here An example of the Planned Parenthood "how to exercise during what part of your cycle" messaging My now quite old piece on yoga teacher training as an MLM I reference the work of friend of the pod Virginia Sole-Smith; go check out her stuff! You can find a transcript of the episode here We're currently looking for your questions on the following topics: HOW WE SHARE ON SOCIAL MEDIA TODAY — how we narrativize our lives, what's changed, what's weird, what's still important and keeping us on these apps... with the great Kathryn Jezer-Morton WE'RE DOING A WHOLE FASHION SERIES! Submit any/all questions you have about viral clothing trends, plus-size thrifting and/or anything you want to ask Corinne Fay, author of Big Undies, or figuring out your style HOW TO FIGHT! Priya Parker has a new book on how to actually disagree (fruitfully!) with others, so this is your opportunity to ask all those questions about the people in your life who shut down when you disagree / escalate unnecessarily / immediately throw straw-men your way ('people in your life' can also include you, of course) All things CODE-SWITCHING with Ari Shaprio and Audie Cornish (how do you change your voice, your posture, your demeanor, your subject areas, the way you talk about reality television, whatever, depending on layered context) Anything you need advice for/want musings about for the AAA segment. You can ask about anything — it's literally the name of the segment. Join the ranks of paid subscribers and get bonus content, access to the discussion threads, ad-free episodes, and the knowledge that you're supporting an indie pod trying to make its way in the world.Got a question to submit, a prompt for Ask Anne Anything, or an idea for a future episode? Tell us here.Catch up on everything else happening in the Culture Study universe here.Transcripts will be available here within 24 hours of publishing. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.
Eating healthy. Cutting back. Maybe even exercising more. And the scale still won't move.
Jason Brown returns for a nuanced discussion about Zone 2 cardio, walking, conditioning, stress, recovery, and how cardio should fit into an individual's life.Jason joins me to discuss:• Whether Zone 2 cardio is actually overrated• How much of Zone 2's benefit comes from simply getting people moving• The value of reducing sedentary time and increasing daily activity• The relationship between Zone 2-style activity, NEAT, and mental health• Why getting outside and moving can provide benefits beyond fitness adaptations• Looking at cardio and all training through the lens of nervous system regulation• Accounting for the total stress already present in someone's life• Why cardio recommendations should begin with the individual's available time and capacity• The nuanced debate around whether walking counts as exercise• Why sprint training should not be treated as Zone 2 cardio• Why average heart rate during lifting or high-intensity training does not prove someone received a Zone 2 stimulus• The difference between cardiovascular strain and sustained aerobic work• Why exercise labels matter less than matching the activity to the person's needs• Jason's thoughts on the current state of online coaching• And much moreFollow Jason on Instagram:@jasonbrowntrainingCHAPTERS01:04 Setting Up the Zone 2 Controversy01:59 Who Is Zone 2 Cardio For?05:05 Social Media Hot Takes07:02 The Benefits of Sustained Aerobic Work10:41 Andrew's Questions About Zone 214:45 Mechanisms and Aerobic Adaptations21:13 Time Constraints and Effective Dosing29:07 Does Walking Count as Exercise?30:53 Walking as Therapy33:20 Regulation Matters More Than Debates34:09 Plug-and-Play Training35:40 Why Speed Training Is Not Zone 237:35 The Limits of Heart Rate as a Proxy39:39 Genetics and Individual Cardio Needs44:08 Making 30 to 60 Minutes Count47:21 Assessments and Coaching Standards50:40 The Reality of Online Coaching54:49 Aerobic Training Requires Time55:45 Final Thoughts and Where to Find JasonSUPPORT THE SHOWIf this episode helped you think differently about Zone 2 cardio, walking, recovery, or conditioning:• Subscribe and check out more episodes• Share the episode on social media and tag @andrewcoatesfitness• Send it to someone who believes cardio needs to be intense to be worthwhileFOLLOW ANDREW COATESInstagram: @andrewcoatesfitnesshttps://www.andrewcoatesfitness.comPARTNERS AND RESOURCESRP STRENGTH APPUse code COATESRP:https://www.rpstrength.com/coatesJUST BITE ME MEALSUse code ANDREWCOATESFITNESS for 10% off:https://justbitememeals.comMACROSFIRST — FREE PREMIUM TRIAL• Download MacrosFirst• Begin setting up your account• When asked, “How did you hear about us?” enter: ANDREWKNKG BAGS — 15% OFFhttps://www.knkg.com/Andrew59676VERSA GRIPPShttps://www.versagripps.com/andrewcoatesTRAINHEROIC — FREE 90-DAY TRIAL• Visit: https://www.trainheroic.com/liftfree• Reply to the email you receive or email trials@trainheroic.com• Let them know Andrew sent youL1 BIOMECHANICS AND ASSESSMENT COURSEUse code COATES:https://pro.activelifeprofessional.com/assessmentworkshopevents
You're training hard, tracking macros, getting enough protein, and sleeping eight hours a night, yet your body isn't changing. In this solo episode, Dr. Stephanie explains that your body has been listening all along, but it's been given the wrong instructions. She also breaks down weight loss and fat loss, explaining that the scale can't tell you which one is happening. She explains muscle protein synthesis and breakdown and how chronic undereating, low carbs, and too much cardio can tip the balance in the wrong direction. She also explains why skeletal muscle is the largest glucose disposal site, how muscle loss sets the stage for insulin resistance, and why myokines matter more than you think.
Discover how to use your HSA and FSA funds to buy home gym equipment with a Letter of Medical Necessity. Learn which conditions qualify, how the process works, and why pre-tax savings could cut your costs by 30 percent.Info: https://www.soletreadmills.com/pages/truemed-shop-with-hsa-fsa-funds SOLE Fitness City: Salt Lake City Address: 56 Exchange Pl. Website: https://www.soletreadmills.com/
Get the 200+ Page Optimal Living Daily Workbook (PDF) — Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3484: Dr. Neal explains that while 7-minute workouts are a practical solution for people with limited time and can help build a consistent exercise habit, they aren't a complete replacement for longer cardio or strength-training sessions. He explores how these high-intensity workouts fit within established physical activity guidelines and why combining them with moderate-intensity exercise offers the greatest health benefits. Quotes to ponder: "All movements are valuable. Sitting less and moving more consistently is the key." "Based on studies so far, we shouldn't expect a 7-minute workout to lead to large improvements in our overall fitness levels. But, again, something is better than nothing." "Too much high intensity activity can lead to burnout or injuries. Not incorporating any higher intensity activities may slow down our progress or prevent us from reaching our full potential." Episode references: Physical Activity Guidelines for Americans, 2nd Edition: https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines World Health Organization – Physical Activity: https://www.who.int/news-room/fact-sheets/detail/physical-activity American College of Sports Medicine (ACSM): https://www.acsm.org/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Get the 200+ Page Optimal Living Daily Workbook (PDF) — Free. Want to turn today's episode into an actionable plan? Join the Optimal Living Weekly newsletter and I'll send you our 200-page digital workbook immediately. It's packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: https://oldpodcast.eo.page/join Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3484: Dr. Neal explains that while 7-minute workouts are a practical solution for people with limited time and can help build a consistent exercise habit, they aren't a complete replacement for longer cardio or strength-training sessions. He explores how these high-intensity workouts fit within established physical activity guidelines and why combining them with moderate-intensity exercise offers the greatest health benefits. Quotes to ponder: "All movements are valuable. Sitting less and moving more consistently is the key." "Based on studies so far, we shouldn't expect a 7-minute workout to lead to large improvements in our overall fitness levels. But, again, something is better than nothing." "Too much high intensity activity can lead to burnout or injuries. Not incorporating any higher intensity activities may slow down our progress or prevent us from reaching our full potential." Episode references: Physical Activity Guidelines for Americans, 2nd Edition: https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines World Health Organization – Physical Activity: https://www.who.int/news-room/fact-sheets/detail/physical-activity American College of Sports Medicine (ACSM): https://www.acsm.org/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Can ellipticals really strengthen your core? Fitness experts reveal how proper form, incline adjustments, and hands-free techniques turn ellipticals into powerful ab and cardio machines, plus insider tips on choosing the right model.Info: https://www.soletreadmills.com/blogs/news/3-best-ellipticals-without-subscription-in-2026 SOLE Fitness City: Salt Lake City Address: 56 Exchange Pl. Website: https://www.soletreadmills.com/
Sport ist nicht gleich Sport: Stärken wir unsere Ausdauer oder bauen wir Muskeln? Unser Fitnessexperte zeigt, worauf man achten sollte.
So many of us are doing the worst cardio for body recomp while thinking we're doing the exact thing we should be doing for weight loss.I made this mistake for years…I slaughtered myself with spin classes and logged miles on any cardio equipment I could find. Not because I loved it. But because I thought more cardio was the answer.Spoiler alert. It's not.I ended up burnt out. My cravings were through the roof. I was yo-yo dieting. And despite all that work? I was looking softer not leaner.Here's what I didn't understand then...weight loss and body recomposition are not the same thing. And the approach that drives one actively works against the other.That's what led me to create my muscle-first fat loss approach. This isn't an anti-cardio approach. It's about understanding what different types of cardio actually do to your results...and building a system where your training and nutrition work together instead of against each other.So my goal isn't to make you ditch your runs if you love them, but to highlight how to use cardio strategically so your hard work isn't making your results worse.By the end of this you're going to know the 2 forms of cardio I use strategically for muscle-first fat loss while not demonizing the cardio you may enjoy.
You've been showing up. Doing the workouts. Putting in the time. And still, nothing is giving back — no strength, no visible muscle, no change in your body composition. In this episode, Melissa breaks down why muscle is the single best investment you can make in your midlife body, why so much of what women call "strength training" isn't actually building muscle, and why you can't build muscle on top of a body that isn't recovering. This is Strength — the fourth S in the 6S Method inside Well Nourished.IN THIS EPISODE, YOU'LL LEARN:Why your muscle is your 401k — the investment that compounds slowly and pays off for decadesWhat muscle is actually doing for you in midlife: regulating blood sugar, keeping your metabolism healthy, and keeping you mobile and independent as you ageHow muscle changes everything if you're on a GLP-1 — lower doses, fewer side effects, better outcomesThe truth about the fear of getting "bulky" (and why it's nearly impossible for most women)Why Pilates, hot sculpt classes, and grabbing the familiar weight in a group class are not strength trainingWhy cardio is a taking exercise and strength training is a giving-back exerciseCreative ways to apply progressive overload beyond just lifting a heavier dumbbell — sets, reps, rest time, and tempoHow to measure your progress in the data of your workouts while you wait for the mirror to catch upWhy women who already know progressive overload still lose muscle — and the other S's that make strength training actually workTIMESTAMPS:00:01 — Well Nourished waitlist + welcome 01:14 — Where Strength fits in the 6S Method 01:46 — Your muscle is your 401k 02:38 — The good news: you're not starting from zero, and muscle has memory03:10 — What muscle actually does for you (blood sugar, GLP-1, mobility, independence) 03:56 — Nobody is taking my dog from me 04:15 — The fear of doing "too much" and getting bulky 05:30 — Nobody wants to be skinny fat — what body composition change really means 06:00 — When your workouts aren't giving anything back 06:33 — Pilates vs. traditional strength training 07:15 — Hot sculpt classes: leaving strength on the table 08:15 — Grabbing the familiar weight is movement, not strength training 08:58 — Cardio: a taking exercise vs. a giving-back exercise 09:58 — How to measure if your training is working 10:30 — Progressive overload beyond heavier dumbbells: sets, reps, rest time, tempo 11:12 — Measuring body composition: InBody, DEXA, photos, trends 12:44 — Let the data motivate you while the mirror catches up 13:30 — Client story: you don't need to be good at working out, you just need a plan 15:07 — "I already do all of this and it's still not working" 15:30 — You can't build muscle on a body that isn't safe 16:45 — Why all the S's are foundational to each other 17:05 — Join the Well Nourished waitlist + what's nextRESOURCES:
Are you using your smartwatch the right way during strength training? In this episode, we explain how heart rate zones can help improve workout quality, recovery, and performance. Learn what each heart rate zone means, how to use wearable fitness trackers during strength training, and why a higher heart rate doesn't always mean a better workout. If your goal is to build strength, lose fat, or recover smarter, this episode will help you train with more purpose.
Willkommen zu den Strong & Feminine Summer Shorts! Der Sommer bringt viele Frauen in den „Jetzt-erst-recht-Modus“: weniger essen, mehr Cardio und möglichst schnell Ergebnisse sehen. Warum genau das oft der grösste Fehler ist und was dein Körper stattdessen braucht, erfährst du in dieser Folge.Folge mir auf Instagram: https://www.instagram.com/melanie_workoutandmoreMein Online Coaching für Frauen: https://strong-feminine.com/Gratis 7 Tage Challenge: https://strong-feminine.com/strong-challenge/
Consistent effort in the gym doesn't always equal consistent results, and that gap is exactly what causes most training plateaus. In this episode, we break down the real reasons progress stalls even when you're showing up, and what to actually change to start seeing results again. You'll learn: The 70% rule for scaling training down to get better results, not worse Why intensity and proximity to failure matter more than volume alone How recovery, sleep, and nutrition directly affect your ability to progress Why program simplicity often beats constant program-hopping How to use exercise rotation and data tracking to break through a plateau The role of cardio and conditioning in supporting strength gains If your training feels stuck despite putting in the work, this episode gives you a clear framework for identifying what's actually holding your progress back, and what small, sustainable changes can get it moving again. L5 Health Score Quiz https://score.lvltnhealth.com/ LVLTN Health https://www.lvltnhealth.com/ The Fitness League app https://www.fitnessleagueapp.com/ Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching Chapters 00:00 Introduction: Why Your Results May Stall Despite Consistency 336:04:12 The Impact of Weather and Seasons on Motivation and Routine 6611:04:19 Identifying the Real Reasons for Training Plateaus 8722:11:05 The 70% Rule: Scaling Down for Better Results 11861:04:29 The Power of Intensity and Proximity to Failure 14999:57:58 The Importance of Recovery and Adequate Rest 18277:44:47 Program Consistency and the Value of Exercise Rotation 23194:24:57 Understanding True Failure and Its Role in Progress 28444:25:02 The Benefits of Program Simplicity and Focused Progression 31805:31:55 The Role of Cardio and Conditioning in Strength Training 34999:58:46 Adjusting Nutrition and Sleep for Optimal Performance 39999:59:00 Tools and Resources for Tracking and Personalizing Your Program 598055:33:07 Leveraging Data and Technology for Better Results 614444:26:29 Coaching and Support Options for Continued Progress 630555:33:14 Final Tips: Consistency, Patience, and Small Wins
You've been told cardio kills your gains. Or that you need more of it. Or that HIIT is the answer. Or that HIIT is the problem. You open Instagram and find a different opinion every time, and at some point you just start guessing because the information around cardio is genuinely that contradictory. Here is the thing: cardio itself is not complicated. The noise around it is. Just like with strength training, there are nuances with cardio that you need to know if you want to see + get results. Most of the time, the lack of results are not because you're doing too little, but usually because you're doing the wrong type, at the wrong time, for the wrong goal. This episode fixes that. What's Discussed: The three types of cardio — Zone 2, steady state, and HIIT — what each one actually does to your body, and why knowing the difference changes everything about how you program your week Why Zone 2 is the most underrated form of cardio for women who strength train — and why a 30-minute brisk walk during a work call counts as a legitimate training session The Peloton problem: why the popular high-energy classes are almost always steady state or HIIT efforts, why that is not building the aerobic base you think it is, and what to choose instead How much cardio you actually need based on your goal — strength-first, balanced fitness, or training for a specific event — with realistic session numbers for each The interference effect: why doing cardio and lifting too close together blunts the results of both, why order matters, and the one exception that is not actually cardio Six signs your cardio volume is exceeding your recovery capacity — including the ones that show up in your joints and your sleep before they show up anywhere else Why the fix is always subtraction and not more effort — and why none of the warning signs mean you are failing A practical weekly structure for women lifting four days a week and women lifting three — with specific session types, timing, and how HIIT fits in as a tool rather than a default The specific cardio plan for the busy woman who lifts two to three days and has a Peloton she uses once a week. Let's simplify this! If your joints have been feeling beat up, grab the free Mobility Guide — five minutes a day for seven days. https://www.broads.app/mobility-guide For the full picture on how cardio, protein, and strength training work together to actually shift your body composition, the free Body Recomp Webinar covers all of it. https://www.broads.app/body-recomp-webinar Ready to have your cardio and training programmed so everything works together instead of against each other? Apply for BroadsCOACH at broads.app/broadscoach. Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/ https://www.instagram.com/broads.podcast/ Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara
MAPS Upper Lower — https://mapsupperlower.com (code: launch)Most people over 30 who try to lose fat end up in one of three traps: they lose the weight and gain it all back, they lose muscle along with the fat and end up softer and slower than before, or they hit a wall and feel like their body just refuses to cooperate. In this episode, Sal, Adam, and Justin lay out the six things the fitness industry consistently leaves out of the fat loss conversation, and why ignoring them is exactly what keeps you stuck. The biggest shift you need to make? Stop treating fat loss like a demolition job and start treating it like a sculpture. Sal breaks down why protecting muscle is the single most important variable in any fat loss phase, using a side-by-side comparison that makes it crystal clear: a woman who loses 38 pounds of pure fat will look dramatically leaner than one who loses 50 pounds on the scale but sheds 20 of those pounds as muscle. The math on metabolism, body composition, and long-term sustainability all point the same direction. Cardio for fat loss is the next myth on the chopping block. The guys explain why all exercise produces athletic performance adaptations, not fat loss, and why chasing cardio in a calorie deficit is a near-guaranteed recipe for muscle loss, metabolic slowdown, and the rebound. Strength training wins because it tells your body to stay strong, and that signal is what keeps the fat loss coming from the right place. They also cover why protein and whole foods are your best dietary lever, why recovery needs to be treated as adaptation not just healing, and why cutting calories AND ramping up training volume at the same time is one of the most common and costly mistakes you can make. If you are over 30 and frustrated with your results, this episode gives you the framework to finally make it work and make it last. CHAPTERS 0:27 Intro and MAPS Upper Lower announcement 0:48 Sponsor: Seed probiotic 1:53 Six things nobody tells you: overview 2:34 Tip 1: Protect muscle above all else 4:26 The sculptor analogy: chiseling vs. chainsaw 5:50 Side-by-side fat loss comparison 11:02 Tip 2: Cardio is not a fat loss tool 12:17 Why all exercise produces athletic adaptations, not fat loss 16:52 Tip 3: Prioritize protein and whole foods 19:49 Tip 4: Recovery means adaptation, not just healing 20:50 Why recovery becomes more critical after 30 23:36 The ideal fat loss training routine and MAPS Upper Lower IN THIS EPISODE • When you lose 10% of your body weight without protecting muscle, roughly 40% of that loss typically comes from muscle, tanking your metabolism and setting up the rebound. • A woman who loses 38 pounds of pure fat will look leaner, be more shapely, and eat far more to maintain than a woman who loses 50 pounds but sheds 20 of those as muscle. • Muscle takes up roughly three quarters of the space that the same mass of body fat does, so adding muscle while losing fat makes you look smaller and more defined even if the scale barely moves. • No form of exercise is inherently for fat loss: cardio produces endurance adaptations, strength training produces strength adaptations, and those downstream effects determine how much of your weight loss comes from fat versus muscle. • Cardio in a calorie deficit signals the body to become efficient and shed calorie-burning muscle, while strength training signals the body to stay strong and preserve it. • Hitting one gram of protein per pound of target body weight from whole natural foods causes calories to drop naturally without the miserable feeling of dieting, and the occasional calorie overage ends up building muscle instead of storing as fat. • Recovery should be framed as adaptation: the workout is just the signal, and without sufficient recovery, all you have added is stress, not results. Products: MAPS Upper Lower — https://mapsupperlower.com (code: launch) Sponsors: Seed — seed.com/mindpump (code: 25MINDPUMP)
In this episode of Muscles by Brussels Radio, Ben and Sawyer take a broader look at the role of movement in a healthy lifestyle. They discuss why staying active is about much more than burning calories, covering everything from daily step counts and intentional cardio to recovery, longevity, and overall health. They explain how movement can improve energy levels, appetite regulation, cardiovascular fitness, and long-term consistency, while also clearing up common misconceptions like the importance of hitting exactly 10,000 steps per day.The conversation also explores how to balance movement with strength training, especially for those who enjoy running or participate in other sports. Ben and Sawyer share practical advice on programming cardio without compromising muscle growth, why nutrition remains the primary driver of fat loss, and how to choose activities that are enjoyable enough to stick with for years. Whether you're lifting, walking, running, or simply trying to move more throughout the day, this episode provides a practical framework for making movement a sustainable part of your fitness journey.
If YOU'RE ready to make real, sustainable change in your life, jump on a free call with us - https://physiquedevelopment.typeform.com/to/ToP9TYLEWe've all believed certain things we thought were "healthy," until we learned better. In this episode, Sue and Alex look back on the nutrition, training, and mindset beliefs they once swore by—from what they thought eating healthy actually meant, to believing soreness, sweat, and the number on the scale were the best indicators of progress. They unpack where those ideas came from and what changed their perspective.Whether you're new to your health journey or have been at it for years, this conversation is a reminder that growth often starts by questioning what you thought you knew.Have questions for future episodes or a topic you'd like us to cover? Submit them here - https://forms.gle/AEu5vMKNLDfmc24M7As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and subscribe and leave us a review wherever you're listening if you loved this episode!Timestamps:(0:00) Today's topic(0:38) Eating "healthy"(3:15) Proteinmaxxing (with no concept of macros)(9:59) Restriction is the only way(13:04) Only calories matter(16:13) Extreme IIFYM(20:35) Hyper-focus on the scale(28:36) Cardio is stupid(33:47) Intra-workout protein (supplement mania)(41:57) Some clients are just uncoachable(47:29) There's no need to dig deeper(52:09) Thanks for listening!OPTIMIZE Your Muscle-Building:Why You're Not Building Muscle Even Though You Lift Weights - https://pod.fo/e/3542c6Why You DON'T Need a Huge Surplus to Build Muscle - https://pod.fo/e/358b03How to Build Muscle While MINIMIZING Fat Gain (Part 1) - https://pod.fo/e/35d759How to Build Muscle While MINIMIZING Fat Gain (Part 2) - https://pod.fo/e/361fc8How Long Should a Muscle‑Building Phase Really Last? - https://pod.fo/e/366a56Follow us on Instagram:Coach Alex - https://www.instagram.com/alexbush__Coach Sue - https://www.instagram.com/suegainzPhysique Development - https://www.instagram.com/physiquedevelopment_Physique Development Podcast - https://www.instagram.com/physiquedevelopmentpodcast----Produced by: David Margittai | In Post MediaWebsite: https://www.inpostmedia.comEmail: david@inpostmedia.com© 2026, Physique Development LLC. All rights reserved.
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Lose 10-20 lbs In 8 weeks - https://ericrobertsfitness.com/erf-1on1.html On today's episode I answer five fat loss questions from you guys, starting with why your belly fat is always the last thing to go — and why that has way more to do with blood flow and what you're eating than it does with ab workouts. Sophie and I get into zone 2 cardio and why burning fat for energy isn't the same thing as losing fat off your body, the three things that let you keep lifting heavy in a deficit without losing muscle, and why I want you to stop tracking the calories your watch says you burned. We also talk honestly about what to do when tracking brings up old eating habits, and Sophie gets real about where she's still working on it herself. 90 Day Clubhouse Kickstart Program- https://ericrobertsfitness.com/clubhouse-page.html Free Calorie Calculator https://ericrobertsfitness.com/free-calorie-calculator/ Buy One, Get One 50% Off, Legion Athletic Supplements Code “ERIC” HERE https://legionathletics.rfrl.co/qj2dy Check out Marek Health at https://ericrobertsfitness.com/erf_marekhealth.html?ref=podcast Youtube Channel https://www.youtube.com/@ericrobertsfitness Video Podcast: https://www.youtube.com/@EricRobertsFitnessPodcast
Listener Q+A.Chapters00:00 Introduction and Personal Updates00:28 Andrea's Reverse Diet and Show Experience02:23 Focus on Glute Development and Training Goals04:50 Training Intensity and Effort Levels06:23 Jeremiah's Trip and Maintenance Strategy11:01 Progressing in Fat Loss and Building Phase20:31 Deciding When to Compete and Long-term Goals34:55 Calf Building and Accessory Work42:48 Cardio Duration, Frequency, and Split Sessions46:03 Menopause, Hormonal Impact, and Muscle Gain47:44 Making Lettuce Fun and Digestive Considerations52:19 Recognizing When to Deload and Managing Stress54:57 Understanding Cardio Types and Prescriptions55:51 Episode Wrap-up and Next StepsLinksApply for Coaching: https://form.typeform.com/to/ubUfJiEu?utm_source=podcastLiving Lean Podcast: https://www.buzzsprout.com/712032Follow Jeremiah on Instagram: https://www.instagram.com/jeremiahbair/Follow Andrea on Instagram: https://www.instagram.com/andirogersfit/Follow Natalie on Instagram: https://www.instagram.com/natalieatswell/Keywordsfitness, training, dieting, bodybuilding, cardio, muscle building, fat loss, hormonal health, workout tips, lifestyleTo Apply For Coaching With Our Team: CLICK HERE
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FWW LUX - Free 1 on 1 Private Training: Schedule your free training at https://calendly.com/kindal/fww-lux-consult Should strength training be the priority? What about walking... is it true that it's the best form of cardio? But what about running and more traditional forms of cardio? Here's what you need to know to have the healthiest and fittest life from here on out. Let's Connect: IG: https://www.instagram.com/kindalboylefitness/ Email: Kindal@fitwomensweekly.com YT: https://www.youtube.com/@Fit-Womens-Weekly TT: https://www.tiktok.com/@trainerkindal
Cardio or strength training... do women really have to choose? Social media seems to send mixed messages, leaving many of us wondering what our bodies actually need. In this episode, we break down the myths, explain why both cardio and strength training matter, and share simple ways to build a balanced routine that supports your heart, muscles, and long-term health. No extremes—just practical advice to help you move with confidence!www.sistertipsters.com**Follow Sister Tipsters on Instagram***Shop Our Favorites
Calorie deficits aren't complicated, but most women have been taught to approach them in a way that works against them. In this episode, Jen unpacks how your body really burns energy (hint: your workout is a much smaller piece of it than you think), why the "fat burning zone" on cardio machines isn't the hack it's marketed as, and why so many women end up exhausted, under-recovered, and stuck despite doing everything "right." She explains the difference between losing weight and actually changing your body composition, why building muscle is the key to the toned, defined look most women are chasing, and how to build a deficit that lets you eat enough, train hard, and still see real results, without hating the process. Want to know more about 1:1 Coaching? Apply here: https://form.typeform.com/to/IZKyzd62 Instagram: https://www.instagram.com/jenrudyfitness/ Website: https://www.beyondbodycoaching.com/
Show notes: (0:00) Intro (0:50) Bill's background in sports nutrition, bodybuilding, and fat loss research (2:26) Minimum effective dose for strength training (8:27) Best training volume and frequency for muscle growth (12:38) Full-body workouts vs. body part splits (15:25) Opposing muscle groups and keeping weight training focused (19:18) Cardio, strength training, diet, and fat loss (28:21) Why protein matters for fat loss and muscle (36:10) Calories in, calories out, and the protein exception (41:47) Menopause, energy, weight gain, and body changes (44:34) Hormone therapy and quality of life (46:19) Protein targets for women and body composition (49:17) Protein leverage hypothesis and hunger control (51:11) Where to follow Dr. Bill Campbell (52:27) Outro Who is Bill Campbell, PhD? Dr. Bill Campbell, PhD, is an exercise scientist and professor at the University of South Florida, where he directs research focused on fat loss, muscle growth, body composition, sports nutrition, and resistance training. A former bodybuilder, Dr. Campbell has spent much of his career studying how people can lose body fat while keeping or building muscle. His work also covers high-protein diets, physique improvement, and weight loss resistance in women going through menopause. Known for making science easy to understand, he shares practical research-based advice for fitness professionals, athletes, and everyday people who want to improve their health, strength, and body composition. Connect with Bill: Website: https://www.billcampbellphd.com/ Instagram: https://www.instagram.com/billcampbellphd/?hl=en Links and Resources: Peak Performance Life - https://buypeakperformance.com/ Peak Performance on Facebook - https://www.facebook.com/livepeakperformance/ Peak Performance on Instagram - https://www.instagram.com/livepeakperformance
If you've ever judged a workout by how wrecked you felt the next day, this episode is going to reframe everything. Dani Coleman, VP of Training and Head Trainer at Pvolve and Jennifer Aniston's personal trainer since 2021, feels less like a podcast guest and more like a sister from another mister. Dani covers the cardio myth that kept a generation of women on the elliptical for hours, why "toned" is basically a safe word for building muscle, how Jennifer Aniston's approach to training has evolved through menopause, why recovery is a non-negotiable (not a reward), the overlooked third pillar of movement nobody talks about, why cortisol isn't the villain, and what "one to three reps shy of failure" actually feels like in your body.
Sean and Ian talk cardio bases for MMA, Usman vs. DDP, PFL Austin and more! Follow Sean X.Com/SeanSheehanBA Follow Ian X.Com/ioneillmma Join the fun and support our journalism on Patreon.com/SevereMMAPodcast And now….. here's the podcast!
Why “Eating Healthy” and Doing More Cardio Isn't Moving the Scale After 50You're doing the cardio. You're eating healthy. You're trying so hard... so why isn't the scale moving?If you're over 50 and feel like you're doing everything "right" but still can't lose weight, this episode is for you.I'm breaking down the three biggest mistakes I see women making that keep them stuck in the cycle of losing and regaining the same 5–10 pounds. These are the exact mistakes I made for years—teaching spin classes, eating "clean," doing Whole30, and exercising more than ever... while my body refused to change.In this episode, you'll learn: Why cardio is a poor long-term weight loss strategy The difference between eating healthy and eating for fat loss Why healthy foods can still keep you from losing weight The simple shift that will finally get the scale moving again If you're tired of working harder without seeing results, it's time for a better strategy, not more restriction.Next week: I'll break down the five strength exercises that give women over 50 the biggest return for building muscle and changing body composition. Don't miss it!Send us Fan MailThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnowNow accepting clients! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fiftyFree Menopause Fat Loss Made Simple with Macros Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://go.katalystfitness.net/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.netCheck out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/maste...
Fontes do episódio aqui:https://portal.afya.com.br/podcasts/afya-news/20-07-2026Nesta segunda-feira, o boletim analisa descobertas em biologia molecular de plataformas genéticas, a intersecção de fatores em cardio-oncologia e o planejamento estratégico de saúde frente a riscos ambientais. Abordamos o estudo publicado na Nature Biotechnology revelando que a resposta gerada por tecnologias de RNAm segue múltiplos caminhos no organismo, evidenciando o papel ativo das células musculares na apresentação de antígenos ao sistema de defesa. Detalhamos o alerta da American Heart Association direcionado a mulheres idosas, apontando que a fibrilação atrial e neoplasias mamárias compartilham fatores basais comuns como processos inflamatórios crônicos e distúrbios metabólicos. Por fim, trazemos no Radar a apresentação do plano AdaptaSUS no Congresso do Conasems, uma iniciativa do Ministério da Saúde para estruturar a resiliência de serviços públicos e o alerta precoce diante de oscilações ambientais extremas. Afya News. Informação médica confiável e atualizada no seu tempo.
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Got Questions? https://calendly.com/conrad-rodriguez/30-minute-coaching-sessionGet THE BEST PENIS EXTENDER ON THE MARKET! CLICK HERE REDDIT PROGRESS LOGChapters00:00 Introduction to the Fat Pad and Its Challenges00:29 Understanding the Fat Loss Process and Fat Retention01:24 The Role of Diet and Nutrition in Fat Reduction02:52 Stages of Fat Loss in Different Body Areas03:49 Expected Timeline and Realistic Goals for Fat Loss05:15 Importance of Consistency and Patience in Fat Loss07:02 Cardio and Resistance Training for Fat Reduction10:53 Training Blood Flow and Its Impact on PE15:34 Targeted Exercises for the Fat Pad19:23 The Role of Nutrition, Hydration, and Sleep20:46 Building Discipline and Long-term SuccessSupport the Show Click a Link BelowBelow
Daily Boost Podcast Money and Muscles July 14, 2026 | Episode 5497 Host: Scott Smith Episode Description I stayed home over the holiday, skipped Virginia, and wrote 25,000 words in seven days. That's what motivation does. Today I'm talking about my friend Croy, who's about to run 110 miles across Death Valley and climb Mount Whitney — solo, unassisted, at 55. He's scared, and that's the point. I'm digging into why setting a goal with a wall at the end changes you from the inside out, whether you reach it or not. Plus money, muscles, and the strange currencies that keep us moving. Featured Story My friend Croix is getting ready to run across Death Valley. On August 5th, he starts at Badwater, 250 feet below sea level, and runs 110 miles across the desert toward Lone Pine. Then he climbs Mount Whitney, peaking near 15,000 feet. Solo. Unassisted. Towing a wagon. Trying to break a 48-hour record at 55 years old. We worked together to get him a sponsor, and he told me last night he's scared. His body is acting up. He's pulling 75-mile training days and second-guessing everything. I asked him why he's doing it. He said he'll have to die on the course to finish. That's a man who found his motivation. Important Points One of the greatest ways to get motivated is to set a goal with a wall at the end. The payoff is who you become, not just reaching it. The minute you set a nearly impossible goal and step into it, it changes you from the inside out — win or lose. That's the payoff. Motivation is multifold. Find the benefit that keeps you showing up, even if it's not the one you put on the poster. That's the payoff. Memorable Quotes It doesn't matter whether you achieve the goal. The minute you set it and step into it, everything starts changing. That's the payoff. I don't like to do impossible things because they're impossible. The only time I do them is when I don't know they are. When you set a goal like running across Death Valley, first you think it's stupid. Then you can't wait to try it. Scott's Three-Step Approach Start by setting a goal so big it scares you — something with a wall at the end that you almost think you can't do. The payoff is the change it creates. Then step into it immediately, because the change begins the minute you commit, not the day you finally finish. That's the payoff. Finally, borrow motivation from someone else's climb. Tie your goal to theirs and let their finish line pull you. That's the payoff. Chapters 0:01 - The staycation secret I almost didn't share 1:34 - Skipping Disney to write 25,000 words instead 2:13 - Croy's solo run across Death Valley in August 4:25 - Setting a goal with a wall at the end of it 6:50 - Cardio, the stair mill, and honest motivation 8:58 - What Elon Musk said about money and muscles 10:07 - My own kill-yourself goal on the climb mill Connect With Me Search for the Daily Boost on YouTube, Apple Podcasts, and Spotify Email: support@motivationtomove.com Main Website: https://motivationtomove.com YouTube: https://youtube.com/dailyboostpodcast Instagram: https://instagram.com/heyscottsmith Facebook Page: https://facebook.com/motivationtomove Facebook Group: https://dailyboostpodcast.com/facebook Learn more about your ad choices. Visit megaphone.fm/adchoices
Ever wonder what actually happens inside a Tandem Nutrition group coaching call? In this behind-the-scenes episode, you'll get access to a real coaching conversation with our clients as we break down how steps and cardio fit into a successful fat loss journey. We talk about why nutrition remains the main driver of fat loss, how we personalize step goals, when it makes sense to add intentional cardio and why doing more is not always better. You'll also learn why your weekly step average matters more than hitting a perfect number every day and how your goals should change as you move from fat loss into a Metabolic Reset Phase. We also answer real client questions about: • When to add cardio after reaching your maximum step goal • How to use a weighted vest during a fat loss plateau • The best time to complete cardio around strength training • Whether you can build muscle while eating at maintenance • How to protect your recovery, strength and muscle mass while losing fat Our goal is not to make you spend hours doing cardio. It is to help you use nutrition, strength training, steps and cardio strategically so you can lose body fat, build strength and create results you can actually maintain. Ready to stop guessing and follow a personalized plan built around your body, goals and lifestyle? Learn more about joining Tandem Nutrition and working with our coaching team today!
Dans ce nouvel épisode de La Pause Fitness, on analyse 4 actus récentes qui bousculent nos certitudes. Découvrez pourquoi le sport seul ne fait pas tant maigrir, le rôle inattendu du glucose dans l'hypertrophie, la vraie durée idéale de sommeil, et les bienfaits physiologiques de la randonnée. NOUVEAU : Le guide du savoir-vivre du sportif en […] The post Le cardio pour rien, le glucose pour l'hypertrophie et la forêt pour la longévité appeared first on Fitnessmith.
Assessment of cardio-kidney-metabolic (CKM) risk factors in clinical practice. What should primary care physicians (PCPs) be doing, and when? Credit available for this activity expires: 7/13/27 Earn Credit / Learning Objectives & Disclosures: https://www.medscape.org/viewarticle/protecting-heart-and-kidneys-primary-care-strategies-2026a1000j47?ecd=bdc_podcast_libsyn_mscpedu
You're putting in the work at the gym, eating what you think is enough, and still not seeing the body you're training for. Sound familiar? In this episode of Mind Pump Show, Sal, Adam, and Justin break down the six most common mistakes women make when they start lifting — pulled straight from over two decades of training real clients, not from theory. These mistakes are still showing up everywhere, and they're the exact reason your strength training isn't delivering the results you were promised. From stacking too much cardio on top of your lifting sessions to underestimating how much weight your lower body can actually handle, the guys walk through every mistake with the kind of blunt, experience-tested clarity you only get from coaches who've seen it all. The biggest surprise? A full 60% of the time when a woman calls in saying she's not seeing results, the fix is simply to eat more. Your body cannot build what you refuse to feed it. They also make the case for ditching the scale entirely as your primary progress metric, and explain why strength, not body composition scans, is the single most reliable indicator that your training is working. If you've been chasing the scale while your PRs sit flat, this episode will completely reframe how you measure success. Plus, Adam shares exactly what happened when he started training Corinne with proper rest periods and a calorie surplus, and the PRs she started hitting speak for themselves. In this episode: • Cardio and strength training compete for the same adaptive resources: doing too much of both simultaneously means you get less of each, and the fix is often as simple as removing the cardio entirely and watching the muscle finally come. • Women chronically underestimate how much they can lift, especially in lower body movements like squats, hip thrusts, and deadlifts, where female clients often match or exceed male clients' numbers once coached to load properly. • Singles, doubles, and triples (1 to 3 rep sets) are not about hypertrophy directly but about recalibrating how much weight a lifter should actually be using for their working sets of 5 reps. • Roughly 60% of the time a female caller asks why she isn't seeing results, the answer is undereating: bumping calories by 600 to 700 per day consistently produces leaner, stronger bodies within 60 to 90 days. • Programming specifics, including exercise selection, order, sets, reps, and how the week and month are structured, can dramatically alter progress, and following a well-designed program from a credible strength background almost always outperforms winging favorite exercises. • Progressive strength gain is the most objective and reliable proxy for muscle growth: adding weight to the bar removes all the noise of lighting, bloat, and daily mirror perception, giving you an undeniable directional signal. • Three to five minute rest periods between heavy compound sets feel like 'not working out' but produce consistent week-over-week strength gains that shorter rest periods simply cannot, because you return to each set fully recovered and able to apply maximum effort. • The scale frequently goes UP in the early stages of correct strength training as muscle is built before fat comes off, making body composition testing a far better metric than body weight, and even then, at least two tests are needed to identify a real trend. Chapters: 0:25 MAPS Upper Lower Intro 0:51 Sponsor: Legion 1:52 Episode Intro: Six Mistakes Overview 5:46 Mistake 1: Too Much Cardio 10:44 Mistake 2: Lifting Too Light 12:35 Using Low-Rep Sets to Recalibrate Weight 14:41 Mistake 3: Not Eating Enough 16:47 Mistake 4: No Structured Program 18:24 Mistake 5: Not Tracking Strength Progress 21:52 The Long Rest Period Challenge 22:33 Mistake 6: Chasing the Scale 24:32 MAPS Upper Lower Outro Plug Products: MAPS Upper Lower — https://mapsupperlower.com (code: launch) Sponsors: Legion (code: MPB2G1) Mentioned: Corinne — Adam shares Corinne's training journey as an example of how proper rest periods and eating in a calorie surplus produced consistent PRs and visible progress.
If you've ever dismissed a sauna as a spa luxury, this episode will change your mind. In this episode, Connie Zack, co-founder of Sunlighten, breaks down how infrared light interacts with the body at the cellular level — and why it's genuinely different from just getting hot. Connie covers all four wavelengths, the SoloCarbon blood pressure trials, why deliberately exposing yourself to heat can actually reduce hot flash frequency, how infrared shifts you from sympathetic to parasympathetic in minutes, and the full case for sauna as passive cardio. She also gets into the practical stuff: minimum effective dose, habit stacking, morning vs. evening, hydration, and what to expect in week one versus week 100. Don't forget to go to https://get.sunlighten.com/DRSTEPHANIE and use code DRSTEPHANIE for a special offer.
"When it comes to high-intensity interval training work, quality is much more important than quantity,” says Fraser Thurlow, Ph.D. Thurlow is a high-performance coach, researcher, and lecturer with over a decade of experience helping people improve their fitness and performance. He holds a PhD in Human Performance, has published extensively on training, and has lectured at leading Australian universities in sport and exercise science. His work focuses on translating science into practical, evidence-based strategies that improve health, fitness, and athletic performance. 00:00 - How to actually raise your VO2 max 05:26 - Long vs short interval training 09:00 - Heart rate vs. perceived exertion 11:13 - Accurately monitoring heart rate 13:12 - The sprint interval training protocol 19:07 - A sample weekly plan 23:58 - Working exercise into the day-to-day 28:24 - Making the most out of supersets 31:58 - VO2 max mistakes 34:32 - How to train for HYROX 39:17 - Foot strength & barefoot lifting 43:37 - Overrated & underrated fitness 45:35 - Fraser's sprint research 50:40 - VO2 max vs. muscle for longevity Referenced in the episode: For more about Thurlow & his personal training, visit: https://stan.store/drthurlow Jan Helgerud sprint study: https://pubmed.ncbi.nlm.nih.gov/17414804/ Vollaard analysis of VO2 max studies: https://pubmed.ncbi.nlm.nih.gov/28079707/ We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices
In this episode of Life Rewired, Kristina answers a round of listener-submitted questions covering some of the most common topics in women's fitness and nutrition. She breaks down the difference between calorie tracking and macro tracking and explains why macro tracking produces better results, especially when carb cycling is involved. She also tackles one of the most practical questions she receives regularly, how to actually track a meal when eating out, and gives her honest approach that prioritizes accuracy without obsession. For anyone struggling with bloating while trying to increase fiber intake through whole foods, Kristina explains exactly why this happens and how to increase fiber gradually in a way the gut can actually adapt to.A big portion of this episode is dedicated to reverse dieting questions from the community, covering how to shift your mindset when you begin eating more on purpose, whether to reverse to a new maintenance after a prolonged cut, how workouts and cardio fit into a reverse diet phase, and whether calorie increases are calculated per day or per week. Kristina also answers a question on the role of cardio alongside strength training, including how much cardio she actually recommends for women who are focused on fat loss and body composition, and why daily steps are one of the most underrated tools available. She wraps up the fitness and nutrition section with her honest advice for anyone wanting to start an online fitness coaching business, including the first step she would take if she were starting from scratch today.APPLY FOR 1:1 COACHING:https://docs.google.com/forms/d/1srFPBIhQwnCw8uJ3qf-wjTDG-df62gM8hzfJkNwaJW4/preview BALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintmembershipB&B NEWSLETTER/FREE FAT LOSS MASTERCLASS:https://builtandbalanced.kit.com/dd0f3197ccKRIS IG:https://www.instagram.com/kristinaturnure/?hl=enTHE BLUEPRINT FOUNDATIONS COURSE:https://stan.store/KrisTurnure/p/the-blueprint-courseLIFE REWIRED IG:https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_linkNASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/TRANSPARENT LABS: CODE KRISTINA https://athlete.transparentlabs.com/kristinaturnureFIBER CHEAT SHEET:https://drive.google.com/file/d/1anUuA72MZ70c0N2W2br0WmDwVx9isHUX/view?usp=drive_link
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Have you been told that the answer to weight loss is simply doing more cardio? If you're a woman over 40, that advice may actually be keeping you stuck. In today's episode, Heather explains the biggest mindset shift she teaches every new nutrition client: why building muscle matters, why strength training changes your metabolism differently than cardio alone, and how to work with your changing body instead of against it. If you're tired of feeling like you have to earn your food on the treadmill, this episode will completely change how you think about exercise. You'll learn: Why cardio isn't “bad”—but why it shouldn't be your only strategy. What happens after a strength workout that makes it so powerful. Why muscle matters more after 40. How to stop chasing exhaustion and start chasing results. ------- women over 40, weight loss after menopause, strength training for women, cardio vs strength training, metabolism, muscle building, fat loss, healthy aging, nutrition coach, fitness over 50, Heather Newman, The Get Unstuck Podcast
You've been told that 10,000 steps a day is enough to keep you healthy but when it comes to your bones and your muscles, walking falls short, and the science explains exactly why. The real drivers of strength, bone density, and lasting health are load, intensity, and resistance, not just movement.In this episode, Dr. Gabrielle Lyon sits down with Dr. Alyssa Olenick, a PhD in exercise metabolism and ultramarathoner who blends endurance and strength training, to discuss:Why the "interference effect," the fear that cardio cancels your strength gains, is overblown for almost everyone, and what causes the carryover fatigueHow most women train too lightly, believing they're at a 9 out of 10 when they're closer to a 5, and never trigger real muscle adaptationWhy estrogen is not the primary driver of muscle, resistance training is, and what that means through the menopause transitionThe early warning signs of low energy availability, including cycle changes that show up long before a missed period, and the rapid bone loss that followsHow to structure strength, power, and cardio together, and fuel it properly without sabotaging recoveryYou'll walk away knowing how to train for strength, power, and bone density that lasts and why being undertrained, not fragile, is the real problem for most women.The July Forever Strong Foundations Challenge begins July 6, 2026. This 4-week challenge is designed to help you build a stronger, more energized you through sustainable nutrition, training, and lifestyle habits. Register here: https://bit.ly/4p3DW7UThank you to our sponsors:Our Place - Upgrade your kitchen with Our Place today. Visit https://bit.ly/3RnCYH0 and use code DRYLON for 10% off sitewide. That's F-R-O-M-O-U-R-P-L-A-C-E DOT COM / D-R-L-Y-O-N and use code DRLYON for 10% off sitewide. With a 100-day trial, you can try it completely risk-free.Timeline - Get 20% off your Mitopure order at https://bit.ly/4wJpFzZBon Charge - Save 15% at https://bit.ly/44bIoYx with code DRLYONExplore More from Dr. Gabrielle LyonPremium Podcast Subscription: Ad-free episodes, key takeaway summaries, exclusive Q&A, and behind-the-scenes content https://foreverstrong.supercast.comWeekly newsletter: Recipes, podcast updates, and practical weekly insights https://drgabriellelyon.com/sign-up/Apply to become a patient: Personalized care with Dr. Lyon's clinical team https://drgabriellelyon.com/new-patient-inquiry/Find Alyssa Olenick at:Website: https://doclyssfitness.com/Instagram: https://www.instagram.com/doclyssfitness/The Running Ebook: https://doclyssfitness.com/running/Connect with Dr. Gabrielle Lyon:Instagram: https://www.instagram.com/drgabriellelyon/TikTok: https://www.tiktok.com/@drgabriellelyonX (Twitter): https://x.com/drgabriellelyonFacebook: https://www.facebook.com/doctorgabriellelyonChapters00:00 - Introduction02:09 - Hybrid vs. concurrent training defined05:03 - Where beginners should start10:12 - Movement vs. exercise vs. training11:30 - The interference effect: the boogeyman16:55 - Nervous system fatigue and bar speed20:07 - Why running fatigues you more than cycling26:04 - Fuel use, fat oxidation, and the crossover34:39 - Mitochondria and metabolic flexibility39:13 - What we don't know about women's physiology44:18 - Type one vs. type two muscle fibers46:00 - Testosterone, training age, and muscle gain48:02 - What we confidently know about women and muscle49:43 - Estrogen is not the muscle driver53:14 - Menstrual cycle, performance, and perception58:03 - Training the mind, not just the body1:02:18 - The aerobic guidelines and doing more1:06:26 - The 2026 resistance training guidelines1:16:49 - Squat, hinge, push, pull explained1:22:04 - Why walking isn't enough for bone1:26:14 - Power, plyometrics, and power-penia1:35:33 - Programming cardio without killing gains1:41:03 - Low energy availability and warning signs1:47:38 - Protein and carbs for the hybrid athlete1:53:52 - The seasons approach: spend a year liftingIf you found this episode valuable, share it with someone who would benefit from it.Disclaimers: This episode includes paid sponsorships.The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.
This impactful, re-aired episode, features Alison speaking with Serena Sabala about her work in health, fitness, and wellness, including the holistic business she runs with her husband. Serena describes her book, *Make the Shift*, as a workbook built around three pillars: focus, food, and fitness.She explains her approach to mindset as “empty, shift, repeat,” encouraging people to replace limiting thoughts and practice new habits consistently. In nutrition, she emphasizes more water, more plants, and more natural foods, and in fitness she recommends balancing cardio, strength, and flexibility with regular daily movement.Serena also discusses common barriers such as information overload, old habits, and trying to compensate for poor nutrition with exercise. She points listeners to the book's exercises and a free assessment questionnaire as tools for identifying blind spots.HIGHLIGHTS:2:25 Holistic Wellness Origins4:09 The Make the Shift Book6:27 Why Change Needs a Method10:03 Common Health Roadblocks12:56 Empty, Shift, Repeat17:53 Food Foundations22:49 Cardio, Strength, Flexibility23:55 Daily Movement Matters27:11 Getting Started Today28:49 Be Selfish, Be Selflessconnect with Serenawebsite: https://wholeshiftwellness.comSPONSOR:Cellev8Discount code: THEALISONK ALISON'S LINKS:Website | Facebook | Twitter | InstagramGET MY FREE 4 part Pop-up Podcast SeriesJOIN Borderless Hybrid Innovators FB GroupINNOVATION AVENUE: Fitness and Self-Care Revolution
If you've ever felt like your body stopped cooperating in your 40s — the recovery that takes days instead of hours, the muscle that seems to disappear no matter what you do, the fitness advice that just doesn't land anymore — this conversation is your explanation. Dr. Stephanie and Dr. Andy Galpin cover why fast-twitch muscle fiber loss is the real aging problem nobody's talking about, what perimenopause actually does to your recovery capacity (and why the answer isn't just "train less"), why fasted versus fed training is far more personal than the internet would have you believe, the look/feel/perform triad as a framework for ditching shame-based motivation for good, and why bone mineral density is the one number every woman over 40 should know — and most don't. This isn't about getting smaller. It's about building a body that works for the next 40 years.
MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. In this episode the guys break down six fitness truths that 95% of people still get dead wrong — you don't need to train 5-6 days a week to build muscle, cardio is not the best way to lose fat long term, your metabolism isn't broken your habits are, protein timing matters far less than total daily intake, flexibility without strength is useless, and the real fountain of youth is the weight room. They also discuss the five luxury purchases that actually matter according to 80-plus millionaire and billionaire founders — buying back your time, hiring a personal trainer, investing in a dream home for connection, experiences over things, and flying private or business class. Plus Caldera Lab hydro layer reviews, Bill Kazmaier getting banned from strongman for being too dominant, Wilt Chamberlain forcing the goaltending rule change, and a deep dive into high school basketball uniforms from the 1950s and 60s. Then they coach live callers submitted through mplivecaller.com. Mind Pump Fitness Coaching: https://mindpumpfitnesscoaching.com 1.9 NASM CEUs SPONSORS Caldera Lab (Hydro Layer skincare): https://calderalab.com/mindpump Code: MINDPUMP20 for 20% off your first order. Hydro layer discussed on air — Adam and Doug both just started using it. Peptide growth factors plus polyglutamic acid and hyaluronic acid for all-day hydration. Kion (essential amino acids): https://getkion.com/mindpump 20% off automatically applied at checkout. 40% leucine formula for muscle protein synthesis. Also available: creatine, omega-3, protein powder. Zbiotics Pre-Alcohol: https://zbiotics.com/MINDPUMP26 Code: MINDPUMP26 for 15% off first purchase. World's first genetically engineered probiotic drink. Breaks down the unwanted byproduct of alcohol in the gut. Drink before your first drink of the night. LINKS Submit a live caller question: https://mplivecaller.com Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:11 - 6 fitness truths 95% of people still get dead wrong 2:33 - Truth #1: You don't need to train 5-6 days a week to build muscle 8:53 - Truth #2: Cardio is not the best way to lose fat long term 11:44 - Truth #3: Your metabolism isn't broken — your habits are 16:27 - Truth #4: Protein timing matters way less than total daily intake 18:01 - Truth #5: Flexibility without strength is useless and injury prone 22:19 - Truth #6: The real fountain of youth is the weight room 23:39 - Caldera Lab hydro layer — Adam and Doug both just started using it 30:33 - 5 luxury purchases that are actually worth it according to 80+ millionaires and billionaires 48:39 - Bill Kazmaier banned from strongman for being too dominant in 1982 52:39 - Wilt Chamberlain forced the goaltending rule change — was he the most dominant basketball player ever? 1:03:08 - Zbiotics midroll 1:03:50 - Caller: Philip (Ontario) — bulging disc at L5-S1, 6 days a week for 3 years, chronic hip pain 1:25:47 - Caller: Ferron (Ontario) — 60 day check-in on Muscle Mommy, glutes up an inch, son called her strong 1:42:32 - Caller: Ben (New Hampshire) — skinny kid bulked to 230, first ever cut, eating out too much 1:50:30 - Caller: Liz (New York) — trying to get pregnant, running 20 miles a week, 20,000 steps, 6 HIIT classes
MAPS Upper Lower: https://mapsupperlower.com Code: LAUNCH for 40% off. Includes male and female programs, workout videos, exercise demos, coaching videos and live coaching with Cole. In this episode the guys break down the top 5 ways to do cardio ranked from worst to best — running, HIIT, steady state, walking, and playing. Sal shares his return to jiu jitsu after nearly 20 years away, his brother-in-law going easy on him, and why he expects to drop 10-15 pounds of muscle doing it. They also get into California pressuring utility companies to issue contracts to LGBT-certified businesses and the certification process, a new study linking diabetes to a 60% higher risk of dementia and why strength training is the best prevention, Sal doing the Organifi parasite cleanse wrong, Sal's grandfather drinking gasoline to kill a tapeworm in Sicily, and Adam having a dream about Doug running a bunk bed rental business out of his six-car garage. Then they answer questions from Instagram on step-ups vs squats, strength training for a 13-year-old soccer player, whether you should stop heavy barbell lifts after 40, and the wildest gym stories from their careers as trainers. SPONSORS Troscriptions (Calm supplement): https://troscriptions.com/MINDPUMP Code: MINDPUMP for 10% off your first order. Medical grade supplements. Calm discussed on air — Sal used it to fall asleep after jiu jitsu training. Organifi (natural parasite cleanse): https://organifi.com/mindpump Code: MINDPUMP for 20% off. Two-product protocol: parasite cleanse and gut healing formula. Day 1-3 and day 4-7 instructions available on the Organifi website. Our Place (non-toxic cookware): https://fromourplace.com Code: MINDPUMP for 10% off sitewide. Always Pan replaces eight pieces of cookware, titanium nonstick, forever chemical free, 100-day trial with free returns, free shipping on orders over $135. LINKS Mind Pump Store: https://mindpumpstore.com Maps Fitness Products: https://mapsfitnessproducts.com Instagram: @mindpumpmedia 0:00 - Intro 2:22 - Top 5 forms of cardio ranked from worst to best 3:29 - Ranked #5 (worst): Running — why most people have lost the skill and get injured 9:50 - Ranked #4: HIIT — great data, appropriate for maybe 10% of people 12:35 - Ranked #3: Steady state — safe, appropriate, easy to abuse 13:54 - Ranked #2: Walking — longevity data is undeniable and anyone can do it 18:40 - Ranked #1 (best): Playing — why Sal put jiu jitsu back on the schedule after 20 years 23:22 - Sal's first night back at jiu jitsu — what worked, what didn't, and what's next 42:58 - Diabetes linked to 60% higher dementia risk and why strength training is the best prevention 44:39 - Organifi parasite cleanse — how to do the protocol correctly (Sal was doing it wrong) 48:49 - Sal's grandfather drank gasoline to kill a tapeworm in Sicily — it worked 53:09 - Adam's dream about Doug's bunk bed rental business in his six-car garage 58:21 - Q&A: Are step-ups a good substitute for squats? 1:01:12 - Q&A: Best program for a 13-year-old training for soccer season 1:04:34 - Q&A: Should you stop heavy barbell lifts after 40? 1:10:16 - Q&A: Craziest gym stories from working as trainers
In today's podcast, I speak with Aram Grigorian and we discuss:- What makes processed foods addictive?- A friendly (but serious) GLP-1 debate- Humans are not fragile (stop acting like you are)- Anxiety peeing and pooping in public- Cardio to improve your blood pressure- Menopause myths and fallacies- And more…Get My Free Calorie Calculator Here ► http://bit.ly/freecaloriecalcGet 10% off at Marek Health ► https://marekhealth.com/syattHow to Be a Personal Trainer Podcast ► https://bit.ly/48kp3GUAram's IG ► https://www.instagram.com/4weeks2thebeachReal Coaches Summit ► https://www.instagram.com/real.coaches.summitOther Side Lifestyle Podcast ► https://podcasts.apple.com/us/podcast/other-side-lifestyle/id1623447851
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