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Iron Oath Weekly
Iron Oath Weekly episodes
- Fight Right: A Guide to Relationship Conflict
In this episode Ryan and Lauren discuss how to resolve conflicts the right way. The way that leads to repair and connection not anger and resentment.
Main Talking Points
- What is the intention of the other person / Assume the Best in Each Other
- Mirror Back Emotions
- Ask to Share Context instead of being defensive
- Repair Quickly — Don’t Let Things Fester
- Ban the Word “But” AND Never Cuss During an Argument
- Say Thank You for Everything!!!!!
- Set Expectations Early
- Use “I” Statements Instead of “You”
- Critique Behavior, Not Character
- 🧱 Avoid the Four Relationship Killers (Gottman Institute)
- Criticism → Attacking character instead of behavior.
- Contempt → Sarcasm, mockery, eye-rolling — most destructive.
- Defensiveness → Denying responsibility instead of owning your part.
- Stonewalling → Shutting down or leaving without repair.
1 hr 18 min - Every Possible Way to Screw Up Your Holidays (a.k.a. The Recipe for Disaster)
Welcome back to Iron Oath Weekly — today we’re giving you the ultimate recipe for disaster this holiday season. We’re talking self-sabotage, and how to destroy everything!!!
❌ #1: “Say yes to everything!”
✅ #1: You do NOT need to say yes to everything
❌ #2: “Then say yes to everything at the event!”
✅ #2: Don’t get sucked into the guilt trip or FOMO.
❌ #3: “Screw the gym — start fresh in January!”
✅ #3: Start the next day — not in January, not Monday.
❌ #4: “Drink as much alcohol as possible!”
✅ #4: Cap your drinking.
❌ #5: “Don’t move — stay cozy and sedentary!”
✅ #5: Keep moving, even if it’s light.
❌ #6: “Give yourself no grace — perfection or nothing.”
✅ #6: You will mess up. And that’s normal.
❌ #7: “The holidays only come once a year — go all in!”
✅ #7: Avoid the ‘last supper’ mentality.
❌ #8: “Eat all the desserts — it’s the holidays!”
✅ #8: Follow the 1–3 bite rule.
❌ #9: “Winter arc = eat everything and call it bulking!”
✅ #9: Remember, summer bodies are built in the winter.
Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath
Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.
Iron Oath Whoop Community Invite Code : COMM-4D361F
Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)
YouTube: Iron Oath Weekly (this is where episodes air)
Coaching and Nutrition: www.ironoathfitness.com
Be sure to follow us on Apple Podcasts. It helps more than you know.
58 min - Training, Diet, and Mindset Q&A
In this episode Ryan and Lauren answer the most common questions they get from their clients. On average they see 100's of clients each week that range from young to old, men to women, and trained to untrained. These questions will help you no matter if you are beginner or advanced.
Here are the questions they discuss:
🏋️♀️ Training
How many days per week should I train to see results?
Should I do cardio before or after lifting?
How often should I try and PR?
What is the benefit of wearing a weight belt?
🥦 Nutrition
What are the best apps to track macros?
How much protein should I eat?
Should I take Creatine?
🧠 Mindset & Recovery
What do I do if I mess up my diet?
Do I need rest days?
Do you need to bulk to gain muscle?
Rapid Fire Round
Short yes/no or “this or that” answers to common myths:
Fasted cardio or fed cardio?
Squats or hip thrusts?
Body weight scale or body measurements?
Machines or free weights?
Cheat meals or refeed days?
Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath
Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.
Iron Oath Whoop Community Invite Code : COMM-4D361F
Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)
YouTube: Iron Oath Weekly (this is where episodes air)
Coaching and Nutrition: www.ironoathfitness.com
Be sure to follow us on Apple Podcasts. It helps more than you know.
54 min - Hacking Your Happiness: The Science of Dopamine Regulation
In this episode Ryan and Lauren discuss all things dopamine. You will learn about the importance of doing hard things to preserve dopamine, the science behind how dopamine works, and why our world is harming the way our reward systems work.
Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath
Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.
Iron Oath Whoop Community Invite Code : COMM-4D361F
Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)
YouTube: Iron Oath Fitness (this is where episodes air)
Coaching and Nutrition: www.ironoathfitness.com
Be sure to follow us on Apple Podcasts. It helps more than you know.
1 hr 7 min - The Motivation Multiplier: Why Coached Clients Consistently Outperform
In this episode Ryan and Lauren discuss their perspective as coaches, why coaches work to increase results, and examine the different types of coaching and how they can benefit you!
Quote:
- If you are “too tired” to workout… It is probably because you don’t workout
Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath
Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.
Iron Oath Whoop Community Invite Code : COMM-4D361F
Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)
YouTube: Iron Oath Fitness (this is where episodes air)
Coaching and Nutrition: www.ironoathfitness.com
Be sure to follow us on Apple Podcasts. It helps more than you know.
1 hr 6 min - Tools To Start Losing Weight & Why America is SO Obese.
In this episode Ryan and Lauren discuss all things nutrition. They dispel myths, bring you the facts, and attempt to entertain you along the way.
Enjoy!
Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath
Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.
Iron Oath Whoop Community Invite Code : COMM-4D361F
Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)
YouTube: Iron Oath Fitness (this is where episodes air)
Coaching and Nutrition: www.ironoathfitness.com
Be sure to follow us on Apple Podcasts. It helps more than you know.
1 hr 5 min - Whiskers and Wellness: The Surprising Ways Pets Effect Our Health | Iron Oath Weekly Ep 22
In this episode Ryan and Lauren discuss how our furry friends impact our mental health, sleep, microbiome, and more.
They cover fun facts, studies, Whoop user input, and a lot of anecdotal effects they have noticed from owning a cat named Ghost and Bernese mountain dog named Obi.
Have a listen and let us know something you learned from this episode!
Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath
Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.
Iron Oath Whoop Community Invite Code : COMM-4D361F
Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)
YouTube: Iron Oath Fitness (this is where episodes air)
Coaching and Nutrition: www.ironoathfitness.com
Be sure to follow us on Apple Podcasts. It helps more than you know.
59 min - 5 Steps For Finding Your Perfect Person | Iron Oath Weekly EP 21
In this episode Ryan and Lauren discuss how to find perfect person. To do find your perfect suitor you need to focus on these 5 things:
- Patience
- Opportunity
- Practice
- Integration
- Communication
Each one of these is discussed in-depth in this episode. Sit back relax and gain some confidence (hopefully) in your existing relationship, or know exactly what to look for if you are single and ready to mingle!
Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath
Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.
Iron Oath Whoop Community Invite Code : COMM-4D361F
Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)
YouTube: Iron Oath Fitness (this is where episodes air)
Coaching and Nutrition: www.ironoathfitness.com
Be sure to follow us on Apple Podcasts. It helps more than you know.
1 hr 8 min - The Dark Side of Bodybuilding | Iron Oath Weekly Ep 20
In this episode Ryan and Lauren discuss the undiscussed. They shine light into the dark side of bodybuilding and leave no stone unturned.
Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath
Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.
Iron Oath Whoop Community Invite Code : COMM-4D361F
Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)
YouTube: Iron Oath Fitness (this is where episodes air)
Coaching and Nutrition: www.ironoathfitness.com
Be sure to follow us on Apple Podcasts. It helps more than you know.
1 hr 14 min - The 5 Most Important Blood Results | Iron Oath Weekly Ep 19
In this episode Ryan and Lauren go over the blood tests you should actually care about. They discuss. normal ranges versus optimal ranges and go over their actual blood results. Find out how healthy they actually are!
Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath
Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.
Iron Oath Whoop Community Invite Code : COMM-4D361F
Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)
YouTube: Iron Oath Fitness (this is where episodes air)
Coaching and Nutrition: www.ironoathfitness.com
Be sure to follow us on Apple Podcasts. It helps more than you know.
1 hr 2 min
About Iron Oath Weekly
From the publisher's feed
Hello everyone! We are Ryan and Lauren and we love everything fitness, health, nutrition, bodybuilding, and exercise science. We are doing this podcast to entertain, educate, and help you become…
the best version of yourself in the gym and beyond.
We will do our best to inform you on the latest research that pertains to fitness and diet, but this podcast will not be a deep dive into peer-reviewed papers. There are other podcasts out there that already do this very well (Iron Culture, Huberman Lab, etc). Our goal is to bring you this information in a fun digestible way.
Our main goal with this is to change the way you think about working out and eating healthy. We are all about the long-term effects and chase consistency not quick-fixes. If you are an absolute beginner or an advanced fitness enthusiast we want you! We are building a community of like-minded individuals that are looking to better themselves physically, mentally, and emotionally. If you believe there is always room for improvement then come along because we have that in common!