Podcasts about fat loss

In this powerful educational episode, Vanessa sits down with Oliver Amdrup-Chamby, CEO and Co-Founder of Puori, for an in-depth masterclass on the supplements most overlooked—yet most transformative—for women's health: creatine and omega-3s. Drawing on the latest scientific research and insights from world-leading muscle and metabolism experts, Vanessa and Oliver unpack: ✅ Why creatine is a foundational supplement for women—supporting fat loss, body recomposition, muscle preservation, and cognition ✅ How creatine protects metabolism and lean mass during fat loss ✅ The truth about “water retention” and bloating myths ✅ How creatine supports menopause, bone density, and strength across the lifespan ✅ The emerging research on brain and mood benefits of creatine ✅ Why omega-3s are critical for inflammation, recovery, metabolic health, and brain function ✅ How creatine and omega-3s synergize for performance and longevity Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa Then, in the final third of the conversation, they address one of the most pressing issues in the supplement industry today: purity and contamination. Vanessa and Oliver discuss: ⚠️ Why heavy metals like lead have been found in popular protein powders and prenatal vitamins ⚠️ What “safe levels” actually mean ⚠️ How consumers can protect themselves by choosing transparent, third-party tested products ✅ How Puori leads the industry with Clean Label Project certification, testing for over 200 contaminants, and QR codes that let you view your batch's lab results instantly This episode is a must-listen for women who want to take their health, fat loss, and longevity to the next level—using the cleanest, most evidence-based supplements available. Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa Mentioned in This Episode: • Puori Creatine+ — use code VANESSA for 20% off, including subscriptions • Creatine Supplementation in Women's Health: A Lifespan Perspective • Puori Omega-3 testing & Clean Label certification Get my NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook

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 3148: Dr. Neil Malik breaks down the science of metabolism, fat loss, and why simply eating more won't automatically boost results. He explains how to accurately measure progress, the importance of mixing up workouts, incorporating high-intensity and resistance training, and ensuring adequate rest. His practical advice helps reframe plateaus and highlights how consistency and smart adjustments can make lasting changes. Quotes to ponder: "Believe it or not, one of the best ways to know whether you're actually losing body fat, is to simply take a moment to see how your clothes are fitting." "Stress plus rest equals growth." "When it comes to meals and snacks, you're already eating the right foods, so when you feel hungry eat, but eat only until you're satisfied not until you're full." Episode references: Peak Performance: https://www.amazon.com/Peak-Performance-Elevate-Burning-Success/dp/162336793X Learn more about your ad choices. Visit megaphone.fm/adchoices

Download the Adaptive Cardio Workshop, cardio planning guide, training templates, and get a custom nutrition plan at live.witsandweights.com/adaptive-cardio—Can cardio really kill your gains? What if the truth is the exact opposite? Could you actually build muscle and endurance at the same time, without sacrificing either?I am joined by Kris Gethin, a pro bodybuilder, Ironman finisher, and endurance athlete, to destroy the myth that “cardio ruins muscle.” Kris shares how he transformed from a 220-pound bodybuilder to a full Ironman in six months without losing his physique. We unpack the real science of hybrid training, how to combine strength and cardio effectively, and why recovery, not training volume, is what really determines your success. Tune in to learn how cardio and lifting can finally work together, not against each other.Today, you'll learn all about:2:24 – Kris's asthma story and recovery breakthrough7:45 – How hybrid training changed the game14:28 – Building recovery into your lifestyle21:02 – Grounding, mindfulness, and HRV26:58 – Key running, cycling, and swimming tips32:26 – Why sprinting beats long slow cardio39:28 – Nutrition, fasting, and fueling for performance47:02 – Squats, balance, and hybrid strength51:04 – Hydration, sleep, and long-term healthEpisode resources:Instagram: @krisgethin Website: krisgethin.com Facebook: @krisjohngethin Youtube: @krisgethin Support the show

This episode shares highlights from a fall VIP Zoom party of Faster Way members: introductions, a scavenger hunt, a dance-off, and lively Q&A. Listen for real-life wins, tips on fasting, carb cycling, upcoming sugar detox and Walktober, and how members customize the program to fit their lives. It's a snapshot of the sisterhood, support, and practical strategies for women over 50 working toward sustainable fat loss and better health.   Explore & enroll in my next FASTer Way to Fat Loss® class for women 50+ here:  https://www.fasterwaycoach.com/AMYBRYAN Email me here:  amy@fatlossschool.net 

Join us in this episode as Ben Brown breaks down his practical and realistic approach to making lasting, positive life changes. As the co-founder and head nutrition coach of Body Systems, Ben is an expert in nutrition, fitness, and real-world fat loss. Eager to share his insights with others, he launched The Smart Nutrition Made Simple Show, where he engages in conversations with the world's leading experts in all things nutrition, fitness, strength training, and lifestyle. This discussion covers: What propelled Ben into the world of health and fitness. The dangers of antibiotic misuse. How to build limitless confidence and unshakable self-belief.  The harsh reality of the dieting industry. If you want to improve your health without restriction or diet dogma, and discover proven strategies that have helped thousands lose weight, build muscle, increase energy, and live healthier lives, this conversation is for you! You can keep up with Ben on Instagram by following him @bodysystemscoaching.

In this episode, Ben Azadi reveals a powerful, free, and natural hack that can lower cortisol — your body's main stress hormone, in just five minutes. Instead of relying on pills, supplements, or workouts, Ben shares the science behind Vitamin G  also known as gratitude,  and how it instantly shifts your body from stress to healing mode. You'll learn how feeling gratitude (not just thinking it) boosts oxytocin, serotonin, and dopamine, while lowering inflammation, blood pressure, and belly fat. Ben also explains how gratitude rewires your brain's Reticular Activating System (RAS) so you start seeing blessings instead of stress. He walks you through his 5-minute Vitamin G protocol to calm your nervous system, balance hormones, and feel lighter,  all while improving your metabolism and longevity.

Thanks to GoDaddy for sponsoring this video! Head to https://godaddy.com/codiesanchez to get started with GoDaddy Airo® today. Main Street Over Wall Street is where the real deals get done. Join top investors, founders, and operators for three days of powerful connection, sharp strategy, and big opportunities — live in Austin, Nov 2–4. https://contrarianthinking.biz/msows-bigdeal In this episode, I sit down with Dr. Gabrielle Lyon to unpack something most entrepreneurs ignore until it's too late — their health. We talk about how your muscle isn't just for looks; it's the organ of longevity and focus. You'll learn how strength training rewires your brain for better decisions, how to eat for sustained energy (not quick crashes), and how to build habits that actually stick even when you're slammed. We also tear down some of the worst health myths entrepreneurs still believe. If you've ever said “I'll focus on my health when I have more time,” this episode will change that. ___________ 00:00:00 Introduction 00:01:42 The Right Way to Train for Cognitive Benefits 00:02:56 Physical Activity Guidelines for Entrepreneurs 00:04:13 Integrating Workouts into Daily Life 00:06:44 Prioritizing Exercise Despite a Busy Schedule 00:09:22 High-Performance Daily Routines 00:17:29 Sleep and Its Impact on Health 00:20:14 Rapid Fire Questions: Health Hacks and Myths 00:25:49 The Importance of Continuous Learning for Physicians 00:26:36 Challenges in Nutrition Communication 00:27:24 The Controversy Around Seed Oils 00:28:23 The Role of Whole Foods in Nutrition 00:30:15 AI and Human Relationships 00:34:05 The Importance of Muscle Training 00:37:33 Diet Trends and Misconceptions 00:39:21 Practical Nutrition Advice for Busy Women 00:41:43 Entrepreneurs and Health Challenges 00:46:56 Cancer Risks and Prevention 00:48:44 The Impact of Alcohol on Health 00:50:21 Final Thoughts ___________ MORE FROM BIGDEAL

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Most people sabotage their progress every night without even knowing it! In this episode, Dr. Livingood breaks down the six evening habits that flip your body's switch from storing fat to burning it — from how to build the perfect dinner, to the best time to eat, move, and wind down before bed. You'll learn how small changes after 5 p.m. can improve your sleep, balance your hormones, and multiply your fat-loss results.

In this episode, Mike explains why it's easy to get bogged down on minor details that don't really move the needle instead of focusing on the big rocks that actually make a difference.------------------------------------------------Click here to apply for coaching!For some amazing resources and to be a part of a badass community, join our FB group HEREThe personality assessment is now available online! Click here to take the assessment and find out what your personality tells us about the way you should be training and eating.Take the assessment here!To learn more about Neurotyping, visit www.neurotypetraining.comFollow Mike on IG at @coach_mike_millner

Send us a textIn this episode of The StrongHer Way, Alisha Carlson breaks down one of the biggest fitness myths holding women back: the idea that more cardio equals more weight loss. Drawing from her own journey and the experiences of her clients, she shares why this “burn more, eat less” mindset often leads to burnout, muscle loss, and frustration especially as women approach their 30s, 40s, and beyond.Alisha explains how hormonal changes during perimenopause and menopause shift how our bodies respond to exercise and why strength training becomes the most powerful tool for maintaining metabolism, confidence, and long-term health.You'll walk away understanding:Why cardio alone won't change your body compositionHow under-eating and overtraining can slow your metabolismThe science behind building muscle and balancing hormonesPractical ways to fit strength training into mom lifeHow embracing your identity as a strong woman can change everythingWhether you're a busy mom trying to lose weight, feel stronger, or find balance, this episode will help you shift from calorie-chasing workouts to purpose-driven training that supports your body and your life.

This listener Q&A episode tackles the most common fasting challenges with evidence-based solutions, addressing Monica's self-sabotage pattern after reaching new low weights by explaining the body's three-pronged defense system (defend phase preventing further loss, restore phase increasing regain rate, and prevent phase reducing future weight loss probability) that creates powerful physiological resistance requiring equally comprehensive counter-strategies. The hosts reveal how metabolic adaptation activates during weight loss like a toddler throwing a tantrum, making the body fight harder at new weight thresholds, while providing practical "when-then planning" to manage the slippery slope of increased hunger and reduced willpower that emerges from dopamine deficits caused by sleep disruption and stress. They address Emily's two-week plateau after losing seven pounds initially with 20:4 fasting, explaining the critical distinction between water weight loss from glycogen depletion versus true fat loss, recommending the Blueprint to Fasting for Fat Loss resource and strategic window timing adjustments to restart momentum. Patty's wine consumption question during OMAD receives honest analysis of alcohol's metabolic priority over fat burning, sleep disruption effects reducing next-day metabolic efficiency, and dose-dependent impact on hormones especially for postmenopausal women, with recommendations to shift from daily to occasional consumption strategically timed for better recovery. The episode covers supplement timing during fasting windows (berberine, creatine recommended daily for consistency despite potential stomach sensitivity), addresses sleep disturbances from excessive 48-hour fasting during maintenance (recommending 24-36 hour alternatives to protect sleep quality over marginal metabolic gains), and explains post-meal walking benefits for glucose management through skeletal muscle uptake and improved insulin sensitivity, even when continuous glucose monitors show delayed rather than reduced spikes. Throughout, Scott and Tommy emphasize viewing fat loss and maintenance as a continuum rather than separate phases, building sustainable habits during weight loss that seamlessly transition to lifelong maintenance, positioning their upcoming pre-Thanksgiving seven-day challenge as strategically timed to establish momentum before the holiday season while reinforcing that successful fasting integration requires addressing foundational lifestyle factors of stress, sleep, food relationships, and mindset alongside fasting schedules. ⁠⁠⁠⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Resources and Downloads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Partner Links: Get your⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ here!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Get ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠25% off a Keto-Mojo⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Our Community: Let's continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them!

After 40, men experience a natural drop in testosterone, energy, and metabolism — but aging doesn't have to mean decline. In this episode, Ben Azadi breaks down how fasting acts as a biological reset for men, helping you burn visceral fat, boost testosterone, and increase growth hormone by up to 2,000%. You'll learn: The exact fasting schedule Ben recommends (18:6 daily, 24-hour weekly, 100-hour quarterly) How fasting improves focus, libido, and longevity The truth about insulin resistance and belly fat What to eat when breaking your fast for optimal results How to pair fasting with strength training and quality sleep Fasting isn't about deprivation — it's about reclaiming your energy, discipline, and masculine edge so you can lead, provide, and thrive well into your 40s, 50s, and beyond.

In this episode, I break down the science of building a fat-loss-friendly plate. I share why protein is your anchor, why fiber is a game changer, and how healthy fats and slow, low carbs keep your body satisfied and your metabolism strong. With practical tips, research-backed insights, and my own tried-and-true strategies, I make it simple to eat in a way that supports fat loss without sacrificing muscle or sanity. What you'll learn: (01:00) Why being in a caloric deficit is non-negotiable for fat loss. (02:52) How ultra-processed foods impact metabolism, hunger, and fat-burning hormones. (06:09) Why eating protein first sets the stage for fat loss success. (08:03) How the protein leverage hypothesis explains overeating on low-protein diets. (10:30) Why adults over 30 need more protein and how to calculate your target intake. (14:45) The critical role of fiber in satiety, gut health, and detox during fat loss. (19:46) Why healthy fats are essential for hormones, brain health, and satiety. (25:21) How to visually build your plate with the right portions of protein, vegetables, carbs, and fats. Love the podcast? Here's what to do: Subscribe to the podcast.  Leave a review.  Text a screenshot to me at 813-565-2627 and wait for a personal reply because your voice is so important to me. Want to listen to the show completely ad-free?  Go to http://subscribetojj.com Click “TRY FREE” and start your ad-free journey today! When you're ready, enjoy the VIP experience for just $4.99/month or $49.99/year (save 17%!) Learn more about your ad choices. Visit megaphone.fm/adchoices

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this episode, Vanessa sits down with Dr. Emily Lantz, Assistant Professor at the University of Texas Medical Branch and mentee of the late Professor Douglas Paddon-Jones, for a deep dive into how protein timing, distribution, and quality influence muscle health, fat loss, and long-term body composition. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA Dr. Lantz is one of the foremost researchers studying how nutrition and metabolism interact — from the 30/30/30 protein distribution model to the surprising effects of sleep deprivation on muscle protein synthesis. They discuss:

On today's episode as part of the Fit Girl Fall series, I am sitting down to discuss two ways to approach calculating your calories for fat loss regardless of if you want to track your food intake. Determining your target calorie deficit is an important core step towards your journey to losing body fat because without context into how much you should be eating, it's very challenging (if not impossible) to determine the daily food plan you should be following. For this reason, I'll be sharing two methods I use with clients to help you determine how much you should be eating for results. The first method is rooted in science and numbers, while the other method is less invasive into your lifestyle and instead uses how you currently eat in your real-life to help guide how to get into a calorie deficit. By the end you'll leave this episode with knowledge on how to determine how much you should be eating and how to apply this information to your daily life to begin seeing fat loss on both your body – and the scale. Join the 31 Day Fit Girl Fall Challenge HERE Grab the Fat Loss Calorie Calculator HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes:

One in eight women will be diagnosed with Breast Cancer in their lifetime. Today's episode is a reminder that the best defense is awareness, preparation, and strength. In this powerful Coach Confessional, Pro Trainer Haven Hennessey sits down with FASTer Way Coach and breast cancer survivor Diedre Ferenc. Diedre shares how she went from turning 40 and finding her energy again through the FASTer Way—to facing a life-changing diagnosis, undergoing a double mastectomy, chemo, and recovery… all while leaning on the strength, nutrition, and community she built here. This conversation isn't about fear—it's about empowerment. You'll learn: Why self-exams and screenings are non-negotiable How whole-food nutrition, protein, and fitness can help you heal faster The role community and mindset play in recovery Why health isn't an expense—it's an investment with a lifelong ROI October is Breast Cancer Awareness Month, and we're standing together to prevent disease, fight cancer, and live stronger. This is an episode every woman needs to hear. Join FASTer Way's next 6 Week Program: https://www.fasterwaytofatloss.com/ Don't forget to check out our merch, supplements and other great deals: https://fasterwayshop.com/ Subscribe: youtube.com/FASTerWaytoFatLoss Follow us on Instagram: Amanda Tress: https://www.instagram.com/amandatress Haven Hennessey: https://www.instagram.com/havenhenn/ Diedre Ferenc: https://www.instagram.com/deidreferenc/ FASTer Way to Fat Loss: https://www.instagram.com/fasterwaytofatloss  

What if you were doing everything right? Tracking your macros, lifting weights, eating clean and your body still felt inflamed, puffy, and broken?  That was Annie Kundis's reality. A former bodybuilder and competitive powerlifter turned mom and influencer, Annie spent over a decade following every fitness rule in the book only to watch her energy crash, her digestion spiral, and her confidence disappear. In this episode, Annie shares how DUTCH and GI-MAP testing completely changed her life after years of feeling dismissed by traditional doctors who told her to “just eat less and exercise more.” For the first time, real data revealed what was actually happening: low hormones, flipped cortisol, gut infections, and nutrient malabsorption. With that clarity, Annie finally had a roadmap for healing, not more restriction. She opens up about pressing pause on hard training, cutting caffeine, and learning to rest without guilt, plus the simple protocols that led to her first regular digestion in over a decade. We also dive into the emotional side: body dysmorphia, burnout, and rebuilding self-trust after years of fighting her body. Annie's story is raw, hopeful, and deeply relatable, showing that healing isn't about perfection, it's about understanding your body and giving it what it truly needs. If you've ever felt inflamed, exhausted, or unseen by the medical system, this episode will hit home. Tune in to hear how Annie went from survival mode to thriving and why she says today, “I don't feel sick anymore. I finally feel free.” Time Stamps: (3:22) Annie's Health Journey Before Vital Spark(9:37) Navigating Depression(12:52) GI Map and DUTCH Test Results(16:22) Learning To Slow Down(21:12) Trusting The Process(32:59) Where To Find Annie---------------------Follow Annie on Instagram: @ohannieruth Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

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Have you ever wished for a fat loss program that works for your menopausal hormones and your busy lifestyle? Maybe you've hesitated to join me before because of a trip, a special event, or just the thought of sticking with a program for 6 whole weeks was too much — or maybe that $249 price tag was a little daunting? Well, I've got some exciting news just for you! Starting October 13, I'm thrilled to introduce our brand new FASTer Way to Fat Loss 21-Day RESET, and it's just $99! That's right — a shorter, budget-friendly jumpstart designed specifically for women over 50 who are ready to build momentum, see real results, and feel fantastic. And guess what? You won't be doing this alone. You'll be part of a vibrant community of women just like you, all on the same journey, cheering each other on. So, whether you're new to the FASTer Way or you simply want a RESET, this is the perfect way to kick off your next chapter.  Listen in as I share everything you need to know about what's coming in this exciting 3-week reboot!   Join the 21-Day Reset here:  https://www.fasterwaycoach.com/AMYBRYAN Questions? Email me here:  amy@fatlossschool.net 

If you want to lose weight, you just need to do more right? More exercise, more calorie burn, more, more, more.  That's what I used to think, too.  Today, I have more of a "less is more" or I guess I would call it "strategic is better" approach.  Inside this episode, I'll teach you if you should add in cardio and what really should be the foundation of your exercise routine.  -Rachel Article mentioned Ready to lose fat? Find out about my coaching program here. 

Fix My Fat Loss Assessment - Take this assessment and receive a video response outlining your next steps on your fat loss journey!    5 Tips To Get Ruthlessly Consistent - Have a locked-in strategy and get ruthlessly consistent, building a foundation of health. 

In this episode, Dr. Stacy Sims returns for her fourth appearance on the podcast to share her latest insights into women's health, performance, and longevity. She clears up common misconceptions about aging and fitness, emphasizing the importance of foundational practices - sleep, nutrition, and consistent training - over chasing advanced supplements or quick fixes. Dr. Sims highlights the gender differences in exercise research, explains why women need tailored approaches to training, and explores how HIIT, resistance workouts, and structured year-round plans can transform strength and resilience. The discussion also covers gut health, menopause hormone therapy, protein timing, and strategies to keep young girls engaged in sports. KEY TAKEAWAYS Start with the basics – Sleep, nutrition, and consistency matter most for longevity. Female-specific research – Women need health and fitness strategies rooted in their physiology. Tailored training – HIIT, resistance, and recovery should shift with life stages. Hormonal health – Perimenopause and menopause impact performance and should be understood. Gut & supplements – Creatine, glutamine, and nutrition can support muscle, energy, and digestion. TIMESTAMPS & KEY TOPICS 00:00 Longevity Misconceptions in Women's Health 02:29 Exercise & Aging: Male vs. Female Data Differences 09:26 Optimizing Workouts for Different Life Stages 14:29 Structuring Year-Round Training Plans 20:22 High-Intensity Interval Training (HIIT) for Women 29:07 Heart Rate Zones, Wearables & Smart Tracking 40:13 Medical Considerations in High-Intensity Training 47:46 Morning vs. Evening Workouts 48:50 Caffeine's Role in Fat Loss & Performance 50:41 Gut Health, Nutrition & Glutamine 55:08 Menopause Hormone Therapy 58:53 Creatine & Bloating Myths 01:03:23 Protein Timing for Muscle Mass 01:14:18 Supporting Young Girls in Sports 01:23:16 Final Insights & Projects VALUABLE RESOURCES ⁠Join The High Performance Health Community⁠ ⁠Click here⁠ for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: Hormone Harmony - go to LVLUPHEALTH.COM/ANGELA and use the code ANGELA at checkout for an exclusive 15% off Defender Shield - go to DEFENDERSHIELD.COM/ANGELA and use the code ANGELA at checkout for an exclusive 10% off ABOUT THE GUEST Dr. Stacy Sims is an exercise physiologist and nutrition scientist known globally for her pioneering work on sex differences in training, nutrition, and health. Author of ROAR and Next Level, and creator of Women Are Not Small Men®, she helps women optimize health and performance by working with their physiology. Website & Newsletter: www.drstacysims.com Facebook: facebook.com/drstacysims Instagram: instagram.com/drstacysims ABOUT THE HOST Angela Foster is an award-winning Nutritionist, Health & Performance Coach, Speaker, and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in Huff Post, Runners World, The Health Optimisation Summit, BrainTap, The Women's Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️, a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and family without burning out. DISCLAIMER The High Performance Health Podcast is for general information purposes only and does not constitute professional or coaching advice, nor does it form a client relationship. The use of information on this podcast, or materials linked from this podcast, is at the user's own risk. Always seek advice from your medical doctor or healthcare professional before implementing any changes. This Podcast has been brought to you by Disruptive Media – disruptivemedia.co.uk

In this episode of the Living Well podcast, Liv Hill and Lyndi Mullinax, FNP discuss the critical aspects of hormone health, focusing on women's wellness. They explore the importance of understanding hormonal balance, the roles of various hormones such as estrogen, progesterone, and cortisol, and the impact of lifestyle choices on hormonal health. Lindy shares her background as a family nurse practitioner and her passion for helping women achieve holistic health. The conversation emphasizes the need for education on hormone health, the significance of proper nutrition, and the importance of seeking help when experiencing hormonal imbalances.

Beat BLOAT & unlock better protein absorption and digestion with MassZymes by BiOptimizers. NOW GET 15% off your order with the code VANESSA at bioptimizers.com/vanessa In today's solocast, we break down a brand new clinical trial that tested whether a high-protein diet really shuts down autophagy — and what it means for fat loss and body composition. For years, many believed that eating more protein would block the body's cellular clean-up process, and that only low-protein fasting diets could deliver longevity benefits. But does the science actually back that up? This new randomized controlled trial put high-protein and low-protein diets head-to-head, measuring weight loss, belly fat, metabolic health, and markers of autophagy. The results may surprise you — and they could change how we think about protein for fat loss and longevity. Timeline Mitopure Gummies — The #1 Urolithin A supplement for energy and healthy aging, now in delicious strawberry gummies. Get 20% off at timeline.com/vanessa We'll explore: Why autophagy matters for health and aging How the trial compared high vs. low protein under calorie restriction What the researchers found on belly fat, IGF-1, and cellular clean-up What this means for your fat loss and body recomposition goals IQBAR — Brain + body nutrition bars with high protein and clean ingredients. Get 20% off all products by texting VANESSA to 64000. Get my NEW high-protein keto guide: The Keto Reset eBook Learn more about the TONE LUX Crystal red light therapy mask and the accessory the TONE LUX CONTOUR for the neck and décolleté and get 20% OFF with the code VANESSA Free high-protein keto guide: The Keto Reset eBook

Register for the Live Q&A with Karen Martel on Tuesday October 14, only in Physique University (replay included). Use code FREEPLAN to get a free custom nutrition plan when you join ($97 value) at physique.witsandweights.comGet hormone creams and oils without a prescription at witsandweights.com/karenmartel (use code WITSANDWEIGHTS for 10% off)—What if waiting too long for hormone therapy meant more than hot flashes? What if it set you up for stubborn weight gain, bone loss, and low energy?I talk with hormone specialist Karen Martel about why timing matters for HRT, how hormone shifts impact metabolism, muscle, and mood, and why lifestyle alone isn't always enough. We cover genetics, trauma, and the latest tools, from HRT to GLP-1s—that can help women reclaim vitality in midlife and beyond. Karen Martel is the host of The Hormone Solution Podcast, where she helps women thrive through perimenopause and menopause with practical, science-backed solutions. Today, you'll learn all about:6:35 – How hormones trigger a metabolic storm12:56 – The rise of belly fat and insulin resistance19:11 – Muscle, bone, and recovery challenges23:51 – Life without hormone therapy28:55 – Key tests to watch in your 40s44:12 – GLP-1s as a new tool59:17 – A positive future for women's healthEpisode resources:Karen's Bioidentical Hormone Products (Creams & Oils) - use code WITSANDWEIGHTS for 10% offKaren's group hormone coachingSupport the show

Are you tired of rebounding after every diet?2 hard truths upfront➡️ Without eating enough, you're not maintaining—you're still dieting.➡️ You can't keep shrinking smaller and expect to look leaner. Training builds. Food fuels. Maintenance keeps it all stable.This episode dives into why it happens and the one piece of fat loss that keeps getting ignored. I sit down with Dal to talk about:StressControlMaintenanceWhy dieting feels like its working but ends up keeping you stuck... againYou've been ignoring the missing link in fat loss.Why stress tricks your brain into thinking you've gained fat overnightHow dieting becomes a coping mechanismWhy food never builds the body you actually want (training does!)

Fix My Fat Loss Assessment - Take this assessment and receive a video response outlining your next steps on your fat loss journey!    5 Tips To Get Ruthlessly Consistent - Have a locked-in strategy and get ruthlessly consistent, building a foundation of health. 

In this episode, I'm answering 15 of your most asked questions on fat loss, fitness, nutrition, and lifestyle. From the biggest fat loss mistakes and breaking through plateaus, to whether fad diets like keto or intermittent fasting really work, I cover it all. I also mix in some fun personal questions—like my go-to cuisine, surprising foods I've tried while travelling, and even the TV shows I can rewatch endlessly.If you've ever wondered about cardio for fat loss, supplements like creatine, gym machines vs free weights, or how to stay consistent when motivation drops, this Q&A has you covered. Sign up to Become A 1:1 Online Fitness MemberBuy My Book, 'Your Fat Loss Journey Starts Here'Start My Free 14-Day Fat Loss Kick-StarterMy InstagramMy ThreadsMy YouTube channelFree Fitness Guides Timestamps:00:31 Support a Small Fitness Business01:29 Biggest Fat Loss Mistakes03:38 Do Supplements Like Creatine Really Work?06:15 Cuisine I'd Eat Forever07:28 Breaking Through Fat Loss Plateaus09:38 TV Shows I Can Rewatch Endlessly11:57 Gym Machines vs Free Weights13:22 Surprising Foods I've Tried Travelling14:15 Underrated Exercises Most People Miss15:39 Dream Dinner With Three People19:09 Best Cardio for Fat Loss20:35 Do Meal Timing and Late Night Eating Matter?22:01 A Non-Fitness Hobby That Might Surprise You24:00 My Take on Fad Diets (Keto, Carnivore, Intermittent Fasting)24:53 Staying Consistent When Life Gets Busy25:55 Is Intuitive Eating Realistic for Long-Term Fat Loss?28:14 Closing Thoughts

7 Lies Older People are Told About Fitness What can happen if you exercise properly? Based on science! (1:15) 7 Lies Older People are Told About Fitness #1 - Cardio is the best form of exercise for the aging population. (5:12) #2 - Your body won't get stronger or build muscle. (9:02) #3 - Exercise is too dangerous. (12:22) #4 - Exercise will make my pain worse or bad for my joints. (14:29) #5 - Exercise doesn't help with mental health. (20:04) #6 - I'm already active. Why do I need more exercise? (21:03) #7 – I'm too old to exercise. (23:44) Related Links/Products Mentioned Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. ** October Special: MAPS GLP-1 50% off! ** Code GLP50 at checkout. ** Selection of Resistance Exercises for Older Individuals: The Forgotten Variable Resistance training-induced gains in knee extensor strength are related to increased neural cell adhesion molecule expression in older adults with knee osteoarthritis Mind Pump #2670: Pilates, Yoga, Running, CrossFit, & Strength Training Face Off! Muscle Mommy Movement Quiz Mind Pump #2657: The Over-50 Fitness & Health Plan Mind Pump #1835: Why Resistance Training Is the Best Form of Exercise for Fat Loss and Overall Health Mind Pump #2385: Five Reasons Why You Should Hire a Trainer Is exercise more effective than medication for depression and anxiety? New Study: One or Two Days of Exercise May Offer Similar Health Benefits As Daily Workouts Mind Pump Podcast – YouTube Mind Pump Free Resources  

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4-Week Challenge details: https://projectprogressacademy.co.za/pages/challengesIf you want to support this podcast, you can Buy Me A Coffee, maybe.

Join commit to 6Whatsapp Emma with questions00:00 Introduction to Successful Fat Loss Coaching06:05 Understanding Successful Fat Loss11:44 Challenges in Fat Loss17:56 Effective Strategies for Fat Loss23:41 Mindset and Behavior Change for Lasting Results24:11 The Journey of Commitment27:00 Investing in Yourself28:29 Understanding Guilt and Self-Investment30:25 The Importance of Health for Future Generations32:04 Coaching and Support in Fitness33:05 Demystifying Insulin Resistance37:16 Tailoring Fitness for Post-Menopausal Women38:41 The Role of Stress in Performance44:56 Psychology of Food and Satiety

In this episode, Mike explains the top 3 fitness and nutrition myths that just won't go away. These have stood the test of time, despite being disproven many times over. Tune in to find out what they are!------------------------------------------------Click here to apply for coaching!For some amazing resources and to be a part of a badass community, join our FB group HEREThe personality assessment is now available online! Click here to take the assessment and find out what your personality tells us about the way you should be training and eating.Take the assessment here!To learn more about Neurotyping, visit www.neurotypetraining.comFollow Mike on IG at @coach_mike_millner

In this episode, Kim answers powerful questions around fat loss strategy, mindset, and training for real muscle growth. She shares how to set specific goals with deadlines, why women often deflect compliments (and how that holds them back), and how to build quads without needing a barbell. You'll also get a behind-the-scenes update on what's coming next inside the Sculpted Menopause App — including a sneak peek at the Arms, Abs & Glutes Challenge launching in November. What you'll learn in this episode: – How to work backwards from a fat loss deadline – Why motivation doesn't matter if you don't have a measurable plan – The mindset block behind rejecting compliments — and how to change it – How to train your quads at home without heavy gym equipment – What progressive overload actually means (and how to apply it with dumbbells) – The surprising benefits of home workouts over gym machines – The key variables for muscle growth: load, volume, tempo, rest – What's coming in the next Sculpted Challenge Whether you're stuck in a plateau, new to lifting, or just need a mindset reset — this episode is packed with strategy, structure, and straight talk to help you level up.

If you're stuck in a fat loss plateau, under-eating, and afraid to reverse diet because you're worried about weight gain—this episode is for you. Caitlen walks you through what true body image healing actually looks like, how chronic dieting has distorted your definition of “comfort,” and how to finally build confidence that lasts beyond the scale. We're talking real talk on metabolism health, reverse dieting, tracking macros, and how to lose fat in a way that doesn't sacrifice your self-worth.  

Text us a comment or question!Ever feel like you're doing “all the right things” with diet and exercise, but the fat just won't budge? The truth is, your brain may be working against you - and until you fix that, progress will always feel like an uphill battle. In this eye-opening episode, Coach Kevin sits down with Dr. Patrick Porter, a neuroscience expert and inventor of BrainTap, to reveal how your brain health directly impacts your ability to lose weight, build muscle, and feel energized in your 50s and beyond. Dr. Porter has helped over 120,000 people - including pro athletes, veterans, and high achievers - rewire their brains for better performance, deeper sleep, and greater vitality. Together, they dive into:Why stress and poor sleep sabotage fat loss - even if you're eating clean and working outHow neuroplasticity allows you to “train your brain like a muscle” at any ageThe surprising connection between nutrition, movement, and brain voltageSimple daily practices to reduce brain fog, boost energy, and ignite fat-burningHow BrainTap technology helps reset your nervous system and support lasting change If you're ready to finally break free from frustrating plateaus and reclaim the lean, strong, vibrant body you deserve, this conversation will show you how to get your brain and body working *together* instead of against each other. Resources & Links from Today's Episode:Pre-order Dr. Porter's new book Brain Fitness Blueprint at https://brainfitness.com and receive bonus resourcesTry BrainTap free for 15 days at https://braintap.comConnect with Dr. Porter on social media @DrPatrickPorter Subscribe & Review:If you enjoyed this episode, please hit “subscribe” and leave a review. Your support helps us reach more men and women over 50 who are ready to build lean, strong, capable bodies and live their best life in the second half!

re you tracking your macros—but not seeing the results you want? Or maybe you've thought about tracking but felt completely overwhelmed before you even began? You're not alone, friend.In this episode, we're breaking down why macros matter—protein, carbs, and fats—and how they fuel your body, balance your hormones, and support fat loss in midlife. We'll also talk about the science of consistency and why sporadic tracking keeps you stuck spinning your wheels.Whether you've been logging inconsistently or you're brand new and don't know where to start, this conversation will give you the tools to simplify macro tracking, overcome the overwhelm, and finally start seeing results.And we won't just talk about food—we'll talk about faith. Because consistency isn't about perfection, it's about stewarding the body God entrusted to you. Galatians 6:9 reminds us not to grow weary in doing good, and that includes our health.

If you've ever felt stuck in all-or-nothing thinking with food or workouts, this episode is for you. I'm breaking down how cognitive flexibility can help you overcome perfectionism, stay consistent, and finally make fat loss easier. Learn how to adapt in real-life situations, ditch the “good vs. bad” food rules, and build the mindset shifts that lead to sustainable weight loss.Apply for 1:1 coaching: ⁠https://www.sweatsimpleco.com/onlinecoaching⁠Free Calorie Calculator and more resources: ⁠sweatsimpleco.com/links⁠The SweatSimple Podcast Show Notes:  /cognitive-flexibility-how-to-be-more-consistent-with-fat-loss

In this episode, I sit down with Dr. Eric Helms to break down the science & practical strategies behind getting super lean while holding onto hard-earned muscle.We cover:RATE OF LOSS THAT SHOULD BE TARGETED WHEN GETTING SUPER LEANAt the start of a Fat Loss Phase, calories are high, diet fatigue is low, and motivation is at its peak. Clients are also carrying more body fat at this stage, so there's a larger energy reserve to pull from. Seeing faster results early on builds momentum and motivation. WHY YOUR RATE OF LOSS SHOULD SLOW DOWN THE LEANER YOU GET Higher risk of muscle loss as body fat gets lowerGreater metabolic adaptation when very leanTraining performance & recovery become harder to maintainWHY INCREASING PROTEIN INTAKE DURING A DEFICIT CAN BE BENEFICIALHelps preserve lean muscle mass when energy intake is low.Supports higher satiety & appetite control compared to carbs or fats.Provides an “insurance policy” against lean tissue loss in very lean athletes.EVIDENCE THAT A DEFICIT REDUCES MPSDecreases muscle protein synthesis (MPS)Increases muscle protein breakdown (MPB)Increases protein oxidationERIC'S NEW META-REGRESSION ON PROTEIN INTAKE DURING A DEFICIT HUNGER MANAGEMENT STRATEGIESAcceptance based approach Lean into low-energy-density foodsStart meals with a salad or soup preloadLook for harder-texture, solid food sources over liquidsEat slowly and mindfullyWhether you're prepping for the stage, a photoshoot, or just want to understand how to get lean without sacrificing muscle, this episode gives you the tools to do it smarter.WHERE TO CONNECT WITH ME:Follow Brandon on IG: https://www.instagram.com/brandondacruz_/For Info on Brandon's Coaching Services: https://form.jotform.com/bdacruzfitness/coachinginquiryEmail: Bdacruzfitness@gmail.comBrandon's Website: https://www.brandondacruzfit.com

Fix My Fat Loss Assessment - Take this assessment and receive a video response outlining your next steps on your fat loss journey!    5 Tips To Get Ruthlessly Consistent - Have a locked-in strategy and get ruthlessly consistent, building a foundation of health. 

PhDc endo & expert on bodybuilding pharmacology & enhanced bodybuilding scienceWatch it: https://www.youtube.com/watch?v=LXErTWYFxBM&lc=Ugyh4j4EKOMWMx7bCDd4AaABAg.ANg5e8KTLa5ANgOVCTnFlCThe Bodybuilding-friendly HRT Clinic - Get professional medical guidance on peptides AND optimizing your health as a man or bodybuilder: [ Pharma Test, IGF1, Tesamorelin, Glutathione, BPC, Semaglutide, Var troche, etc]http://www.transcendcompany.com/nylenaygaRP Hypertrophy Training App: rpstrength.com/nylePlease share this episode if you liked it. To support the podcast, the best cost-free way is to subscribe and please rate the podcast 5* wherever you find your podcasts. Thanks for watching.To be part of any Q&A, follow trensparentpodcast or nylenayga on instagram and watch for Q&A prompts on the story  https://www.instagram.com/trensparentpodcast/Huge Supplements (Protein, Pre, Defend Cycle Support, Utilize GDA, Vital, Astragalus, Citrus Bergamot): https://www.hugesupplements.com/discount/NYLESupport code 'NYLE' 10% off - proceeds go towards upgrading content productionYoungLA Clothes: https://www.youngla.com/discount/nyleCode ‘NYLE' to support the podcastLet's chat about the Podcast:Instagram: https://www.instagram.com/trensparentpodcast/TikTok: https://www.tiktok.com/@transparentpodcastPersonalized Bodybuilding Program:  https://www.nylenaygafitness.com00:00:00 Intro00:04:06 Book Updates & GH Research00:08:55 GH, DHT & Acromegaly00:13:29 GLP-1 & Offseason Nutrition00:18:10 Classic vs Open Bodybuilding00:24:31 Leg Growth & Fiber Types00:28:41 Time Off Gear & Recovery00:34:49 Training Frequency & Volume00:41:18 Prep Cycles & Orals00:46:48 Diet & Fullness Strategies00:49:36 Moving & Compound Reactions00:51:32 GI Health & Peptides00:55:49 Cardio & Skin Thickness01:03:05 Sleep Solutions & Aids01:10:32 Choline & Cognitive Health01:12:20 Surgery Recovery & Female HGH01:18:17 Blood Pressure & Hematocrit01:25:10 Cardio, Fat Loss & Yohimbine01:33:08 Favorite Bodybuilders & GH Dosing01:39:43 GH Injecting best practices01:43:53 Final Message to the world

In this empowering conversation, coach Jille Dunsmore outlines six of the most common mistakes women make when trying to lose weight—and how to shift out of them. Rather than promoting restrictive dieting or extreme exercise, Jille teaches a mindset- and body-first approach to fat loss, built around self-ownership, nourishment, and emotional regulation. She shares stories from her life, her clients, and even her twin sister's transformation journey. Together she and Heather explore how to escape the trap of cravings, victim thinking, perfectionism, and self-sabotage, and how to develop a compassionate relationship with your body that leads to lasting change. If you've ever struggled to maintain weight loss, this episode offers a refreshing and realistic path forward.   For more information about Jille and for links to access all she has to offer, please click HERE! To watch this interview on YouTube, go HERE. For more information and available downloads, go to: https://ldslifecoaches.com/ All content is copyrighted to Heather Rackham and featured coaches. Do not use without permission.  

Check out Marek Health at https://marekhealth.com/syatt and get 10% OFF your first order using code: SYATTIn this episode of The Jordan Syatt Podcast, I shoot the breeze and answer questions from listeners with my podcast producer, Tony, and we discuss:- How to transfer from fat loss to maintenance- The truth about late night eating- How to apologize to your spouse- Superfoods for health- Do you need to eat specific health foods every day- Egg white protein powders- Sleep supplements- Tracking calories but still not eating in a deficit- Calorie cycling- Talking politics with family or on social media- Cutting weight for high school wrestling- And more...Looking for a reputable science-based source of supplements that don't hide behind "proprietary blends"?  Check out Legion Athletics (20% OFF YOUR FIRST ORDER WITH CODE "SYATT"):  https://legionathletics.com/products/supplements/ Do you have any questions you want us to discuss on the podcast? Give Tony a follow and shoot him a DM on Instagram - @tone_reverie - https://www.instagram.com/tone_reverie/ I hope you enjoy this episode and, if you do, please leave a review on iTunes (huge thank you to everyone who has written one so far).Finally, if you've been thinking about joining The Inner Circle but haven't yet... we have hundreds of home and bodyweight workouts for you and you can get them all: https://www.sfinnercircle.com/

Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at Ketone.com/vanessa. In this powerful second interview, Dr. Latt Mansor returns to the podcast to share his personal 20+ lb fat loss transformation—and how he used ketones and strategic carb re-feeds to break through stubborn plateaus, curb hunger, and preserve lean muscle mass. NEW! Support your strength and muscle goals with PUORI Creatine+ — a clean, effective creatine monohydrate supplement enhanced with magnesium and vitamin B12. Get 20% off at puori.com/VANESSA We dive into: How to use ketones to improve fat loss quality (not just scale weight) Why Dr. Mansor says ketones helped him “lose fat without losing muscle” How carb re-feeds helped him overcome plateaus and support metabolic flexibility How ketones support appetite control, recovery, and training performance A new study showing ketones boost sprint output and reduce fatigue Ketones vs. GLP-1 drugs like Ozempic—how they compare for appetite suppression Dosing protocols for fat loss, fasting, and late-night cravings How ketones improve oxygen delivery, red blood cell production, and reduce cortisol The science behind ketones reducing muscle protein breakdown and supporting performance Ketones and the brain: supporting focus, anxiety, ADHD, and GABA signaling If you've hit a fat loss plateau—or want to preserve muscle while losing fat—this episode is packed with cutting-edge science and tools on how to use exogenous ketones and strategic carbs to support metabolic health, performance, and sustainable results. Connect with Vanessa on Instagram @ketogenicgirl Free High-Protein Keto Guide  Get 20% off on the Tone LUX Crystal Red Light Therapy Mask or the Tone Device breath ketone analyzer at https://ketogenicgirl.com with the code VANESSA Follow @optimalproteinpodcast on Instagram to see visuals and posts mentioned on this podcast. Link to join the Facebook group for the podcast The content provided in this podcast is for informational purposes only and should not be construed as medical advice. Consult with a healthcare professional before making significant changes to your diet or exercise regimen.

This week's Coach Confessional is part personal health update, part huge FASTer Way announcement — and 100% worth a listen. Amanda kicks things off with a very real update about finishing her parasite detox, her first-ever colonic (yep, she goes there), and why she walked away feeling euphoric, energized, and finally sleeping through the night. Haven reacts in classic Haven fashion — part skeptical, part intrigued, and totally ready to rally the team for a “colonic party.” But the big news?

Have you ever felt like stress was just baked into your life?  That no matter what you did, your job, your family, or your schedule would always keep you stuck in survival mode?  I've been there. For years, I told myself, “I'll always be stressed,” and it left me trapped in a cycle of burnout, resentment, and health struggles.  What I've learned is that real healing, whether it's from weight loss resistance, hormone imbalances, gut issues, or autoimmune conditions, can't happen until the nervous system feels safe. In this episode, I'm sharing the three shifts that helped me move from constant overwhelm to a place of regulation and resilience: state, story, and strategy. First, I'll break down how simple physical practices like eating outside in the sun, sipping chamomile tea, or walking between calls helped reset my nervous system.  Then, I'll explain how changing my story moved me out of victim mode and into empowerment, showing how the words we repeat to ourselves literally shape our stress hormones. Finally, I'll share how strategy through boundaries, systems, and structure became the safety net that made everything else sustainable. You'll also hear a practical example of how a full-time working mom could apply these same shifts to create more peace, energy, and balance in her day-to-day life, without adding another overwhelming “to-do.”  Time Stamps: (0:25) The Fall Season (2:10) Work Schedule and The Negative Self-Narrative (7:00) State/Story/Strategy Framework (9:50) Supporting My Physiology (14:10) Combating The All or Nothing Mentality (16:25) The Story You're Telling Yourself (21:05) The Final Piece: Strategy (25:45) Motion.AI (37:10) Tag Us for Accountability---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

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My guest is Dr. Bret Contreras, PhD, CSCS, a world-renowned expert on muscle and strength building for women and for men. Bret is known as “the glute guy” for his expertise in helping people build their ideal physique, including how to grow and/or strengthen their gluteus muscles. He explains how to resistance train to improve strength, hypertrophy and aesthetics, and to overcome genetically or injury-induced weaker body parts. We cover ideal training frequency, exercise selection, sets and repetitions and periodization. Our discussion is for women and men of any age and experience level seeking to maximize their aesthetics, performance and longevity. Read the episode show notes at hubermanlab.com. Thank you to our sponsors AGZ by AG1: https://drinkagz.com/huberman Rorra: https://rorra.com/huberman Carbon: https://joincarbon.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman David: https://davidprotein.com/huberman Timestamps (0:00) Bret Contreras (2:43) Resistance Training for Beginners, Tools: Training Frequency; Sets, Progressive Overload, “LULUL” (10:45) Sponsors: Rorra & Carbon (13:57) Frequency & Exercise Flexibility, Tool: Switch Exercise Focus (21:31) Individual Recovery, Women & Adjusting Variables, Tool: 4 Training Patterns (31:37) Maximum Recoverable Volume (MRV), Determine MRV, Tool: Flexing & Loadless Training (40:41) Low-Load Glute Activation; Life-Long Strength Gains, Avoiding Pain & Injury (48:52) Sponsors: AGZ by AG1 & LMNT (51:54) Tool: Brett's “Big Six” Lifts; COVID Pandemic, Competition & Exercise Variety (1:00:18) Difficult Final Reps; Tempo & Hypertrophy; Autonomy & Progressive Overload (1:11:16) Progressive Overload, Quantity & Quality, Injury (1:13:22) Gym vs Real-Life Constraints, Motivation, Tool: Individual Training Frequency (1:23:38) Exercise Enjoyment, Genetics, Long-Term Strength, Injury & NEAT (1:28:37) Tool: Realistic Consistent Schedules & 5-Year Review (1:33:00) Sponsor: Function (1:34:49) Glute Function; Abduction vs Adduction; Glute Vectors, Tool: Rule of Thirds (1:45:26) Upper vs Lower Glute Maximus Exercises, Frequency (1:49:26) Common Mistakes of Hip Thrusts (1:52:06) Exercises to Grow Glutes, Women & Men, Hypertrophy (2:02:14) Hip Thrust, Barbell, Hip Anatomy; Glute-Focused Hyperextension; Glute Medius Exercises (2:08:07) Training Lagging Muscle Groups, Maintaining Strength, Muscle Memory (2:14:23) Neck Training; Focused Training & Maintaining Strength (2:22:06) Sponsor: David (2:23:20) Periodic Training, Strength, Pain, Desire to Train; Tool: Training Layoffs (2:34:24) Tool: Rep Ranges for Lagging Body Part; Growing Calves (2:37:35) Can You Build Muscle After 40?, Perimenopause, Menopause; Pregnancy (2:40:44) Saggy Glutes; Gain Muscle & Lose Fat?, Mini-Bulks & Cuts, Recomp, Hormones (2:47:46) Lifting or Pilates for Strength?; Grow Glutes Without Legs; Hip Dips (2:51:48) Spot Reduction, Abs & Fat Loss; Wide vs Narrow Hips & Training; Grip Strength; Tool: One Set to Failure (2:57:48) Acknowledgements (3:01:32) Zero-Cost Support, YouTube, Spotify & Apple Follow, Reviews & Feedback, Sponsors, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices