There Are No Bad Exercises!

I'm coming in hot today because I am tired of hearing that exercises are bad. Lunges hurt your knees? Deadlifts wreck your back? No. Moves are not bad you just haven't earned them yet, and I'm going to tell you exactly what I mean by that.

In this episode I'm breaking down why demonizing exercises is actually what's holding you back, the difference between movement patterns and recruitment patterns (yes, you can have perfect-looking form and still be cheating), and why follow-along workouts might be part of the problem.

The goal is never to write a move off forever. It's to regress to progress to meet yourself where you are right now and build back toward what you want. Because the less you train a movement in the gym, the more at risk you are getting injured doing it in everyday life.

No move is bad. Every move is earned. Let's get into it.

Most of us are told the answer is inside us. Trust your gut. Believe in yourself. Look inward. But what if that's only getting you halfway there? NYU professor, bestselling author, and host of the Becoming You podcast Suzy Welch reveals why real self-awareness requires more than internal reflection — and why the gap between who you think you are and how the world actually experiences you could be the hidden force behind your plateaus, your patterns, and your struggles to stay consistent.

We get into why asking yourself if you're self-aware is the least reliable way to find out, how to close the gap between your values and the life you're actually living, and why the story you tell about yourself might be the biggest thing standing in your way.

We also talk about the four forces quietly destroying your ability to live in alignment, why your personality isn't the words you use to describe yourself, and how one simple decision-making framework can change the way you approach everything from workouts to relationships to major life choices.

If you've ever felt like you're doing all the right things but something still feels off — this one's for you.
Topics covered:

- Why you can't trust your own self-perception alone
- The anonymized feedback tool that reveals how the world really sees you
- The difference between your values and your virtues (and why it matters)
- The 4 forces destroying your ability to live by your values
- How to stop living by default and start living by design
- The 10-10-10 decision making framework

Think "abs are made in the kitchen" and "muscle is built in the gym" are the keys to your dream body? These popular fitness mantras might actually be the reason you're stuck in a frustrating cycle of yo-yo dieting, rebound weight gain, and zero progress.In this episode, I'm breaking down why obsessing over just nutrition OR just training is secretly sabotaging your results...and what to focus on instead to finally achieve the body recomp you've been chasing.

You'll learn:

- Why a calories-in-calories-out mentality leads to metabolic adaptation and rebound
- Why your workouts should NEVER be about fat loss
- The #1 reason "hard gainers" can't build muscle (hint: it's not your genetics)
- How to stop doing "everything right" and still getting nowhere
- Why what worked before might be destroying your progress nowStop blaming your willpower. Start making your nutrition and training work together.

Most women are tracking everything...their sleep, their stress, their steps, their food...and still feel exhausted, overwhelmed, and like their body is working against them. Yale-trained MD and New York Times bestselling author Dr. Aviva Romm says the problem isn't your data. It's that you've stopped trusting yourself.

In this episode, Dr. Romm breaks down why metabolic flexibility —not more optimization — is the real key to lasting health, strong hormones, and aging well as a woman. We get into why cortisol isn't the enemy (and what actually happens when you chronically suppress it), how your menstrual cycle should be shaping your training, and why high-performing women are often the last ones to listen to what their body is telling them.

We also talk about the quiet strength in setting boundaries, why willpower isn't a character trait, and how to stop "shoulding" on yourself and actually build habits that stick.

If you've ever pushed through exhaustion, ignored your body's signals, or wondered why doing more keeps leaving you feeling like less — this one's for you.

Topics covered:

- What metabolic flexibility actually means and why it matters for women
- The truth about cortisol and why demonizing it is making things worse
- How to train smarter across your cycle
- Why your fitness tracker might be working against you
- Boundaries, burnout, and the real cost of always saying yes
- How to build habits from want-to instead of should

Connect with Dr. Aviva Romm: avivaromm.com | @dr.avivaromm on Instagram

There’s a moment almost everyone hits in their fat-loss journey...

and if you’re here, I’m willing to bet you’ve hit it too. It’s that moment where you’re doing the workouts…

eating healthy…
trying to be consistent…
trying SO hard to “do everything right”…
And then you catch your reflection in a window…and your stomach just drops.

So you check. You snap a progress photo.You look at the scale.

You take your measurements.And instead of feeling proud, you feel that same heavy frustration wash over you.

Because the only thought running through your head is:

“How am I working this hard… and STILL not seeing anything change?”

And then...just to make it sting a little more...you open social media and see someone else’s transformation and think,

“Why is it working for them… but not for me?”

And the spiral begins.

“Is it my age?”
“Is it my hormones?”
“Is my metabolism broken?”
“Is something wrong with ME?”
If you’ve ever had that moment…

You’re not crazy. You’re not broken. And you’re definitely not alone.

Here’s the part no one ever told you and I promise you, this is going to shift everything:

The reasons you’re stuck have nothing to do with discipline…and everything to do with 20 hard truths.

These are truths I learned the hard way. These are truths that would’ve saved you YEARS of frustration.Truths that finally make fat loss make SENSE.

Truths that show you your body doesn’t hate you  you’ve just been following the wrong roadmap.

Once you hear them, everything clicks.

So let’s jump in and look at 20 Brutal Fat Loss Truths Most Women Don’t Follow

If you've ever felt dismissed, confused, or completely blindsided by the changes happening in your body, this episode is for you.

Dr. Jolene Brighten, hormone expert and women's medicine advocate, is pulling back the curtain on everything the medical system hasn't told you about perimenopause, strength, and reclaiming your health. From the brain remodeling that happens during perimenopause to why your old dieting strategies are making your hormones worse, Dr. Brighton breaks it all down in a way that finally makes sense.

In this episode we cover:

• Why strong doesn't mean doing it all alone and how to stop wearing that as a badge of honor
• The real reason your brain feels different in perimenopause and what you can actually do about it
• Why strength training is non-negotiable right now and what happens to your hormones when you skip it
• The framework for nutrition that supports your hormones, muscle, and metabolism
• How to stop giving your power away and start being the expert in your own body

This is the conversation your doctor should be having with you but probably isn't.

Are you stuck chasing the “best” workout, the “best” macro ratio, or the “best” food for fat loss?

In this episode, I’m breaking down why constantly searching for the perfect tactic is often the exact thing keeping you stuck.

Because the truth is, there usually isn’t one magic move, one perfect macro split, or one ideal food. Results come from how everything works together within your lifestyle, your goals, and your current season of life.

In this episode, I talk about:

• Why focusing on one “best” tactic can make you miss the bigger picture
• The difference between what is ideal in theory and what is actually realistic for you
• Why “good enough” can help you build momentum instead of fueling the all-or-nothing cycle
• How age, recovery, activity level, and life stress can change what your body needs
• Why nutrition recommendations are never one-size-fits-all
• How to stop chasing perfection and start building a plan that actually works for your body and your life

If you’ve ever felt frustrated by starting over, overwhelmed by conflicting advice, or like you’re doing all the “right” things but still not seeing results, this episode will help you shift your mindset and focus on what really moves you forward.

Because lasting results don’t come from finding the perfect tactic.
They come from understanding your reality, owning where you are right now, and building from there.

Menopause doesn't have to mean a slower metabolism, stubborn belly fat, or feeling like your body betrayed you. In this interview Dr. Stacy Sims—world-renowned exercise physiologist, nutrition scientist, and author of ROAR and Next Level—breaks down exactly why traditional advice (endless Zone 2 cardio, fasting, calorie restriction) backfires for women in perimenopause and menopause... and what actually works to rev your metabolism, build resilient strength, and thrive.

We dive deep into:

-Why sprints and heavy lifting (low reps, high intensity) create powerful metabolic signaling

-The truth about fueling: More protein + carbs (not less), nutrient timing, and why "calories in, calories out" is outdated for women

-How hormone shifts affect insulin sensitivity, glucose use, visceral fat, and brain health...and how to counter them with smart training

-Shifting from "loss" to "gain": Build muscle, power, and metabolic health instead of shrinking or slowing down

-Practical tips: Less volume/more quality, recovery, mobility, creatine, and mindset shifts for midlife resilience

If you're a woman 40+ feeling the "rules changed" and wondering why your old routines aren't delivering results anymore, this episode is your reset. Dr. Sims empowers you to take up space, push hard, and feel stronger than ever.

00:00 Dr. Stacy Sims
05:05 Quality over volume (push hard, recover hard)
10:15 The Training Dogma Women Get Wrong (and why)
13:55 Sprint Intervals: the Metabolic + Brain Upgrade
18:42 Heavy Lifting for Power, Fast-Twitch & Healthspan
26:26 DEXA + Labs: the wake-up call for endurance athletes
34:33 Why Calories in vs. Calories out Fails
40:13 The importance of Creatine
50:21 The importance of Sleep

Connect with Dr. Stacy Sims:
Website: https://www.drstacysims.com
Instagram: @drstacysims
Books: ROAR & Next Level

Subscribe for more science-backed women's health, midlife fitness, and menopause empowerment!

#Redefiningstrength #Menopause #Perimenopause #Metabolism #WomensFitness #StrengthTraining #DrStacySims #MenopauseWeightGain #SprintTraining #HeavyLifting #HormoneHealth

If we’re going to talk about GLP-1s…Let’s stop whispering.

And let’s ditch the shame.

I bring this up after sharing a GLP-1 resource on Facebook and seeing people comment "asking for a friend."

Using a medical tool to improve your health isn’t a character flaw.

It’s not laziness. It’s not weakness.

And choosing not to use one? That’s valid too.

You don’t get a medal for suffering. And you don’t lose integrity for getting support.

What actually moves you forward is being informed…and choosing the path that aligns with your goals, your lifestyle, and your reality.

But informed means understanding the trade-offs.

So let’s own what this medication is - and what it isn’t.

GLP-1s suppress appetite. That’s their job.

Appetite suppression alone does not build the physique, strength, or metabolic resilience most people actually want.

They don’t build muscle.
They don’t selectively burn only fat.
They don’t stimulate hypertrophy or magically optimize your metabolism.

Muscle is built with tension. With progressive overload. With enough fuel and enough protein to support growth.

And building muscle is one of the most powerful ways to support long-term metabolic health.

When calories drop quickly (especially without strength training) lean mass loss is common.

Rapid weight loss without muscle retention is not the same thing as improving body composition.

That’s not judgment. That’s physiology.

So if you choose to use a GLP-1 and you want to look strong, defined, and athletic?

You need intentional strength training.
You need adequate protein.
You need to give your body a reason to keep its muscle.

And if you choose not to use one?

The fundamentals are still the same.

Intentional training. Adequate protein. Consistency over time.

Different paths. Same principles.

What matters most is ownership.

Being able to say:

"This is the route I’m choosing."
"I understand what it does - and what it doesn’t."
"I’m committed to building the result I actually want."

No shame. No defensiveness. No pretending either choice is morally superior.

Just informed decisions with high standards.

Open conversations lead to smarter strategies.

And muscle - real muscle - is always built on purpose.

If you’re using a GLP-1, or considering it, hit reply with GLP-1 here's a guide on how to maintain muscle and metabolic health while doing it:

https://drive.google.com/file/d/1VCuyUsZVZvD-AN0WFyjxAzYTMu3JWkTT/view?usp=sharing

The Hidden Signs of Perimenopause (And How to Fix Your Hormones) | Dr. Amy Shah

Are you feeling tired, struggling to recover from your workouts, or noticing changes in your body that you just can’t explain? You might be told it’s just a normal part of "getting older," but the truth is, hormonal shifts can actually start in your 30s!

In this episode, I'm sitting down with Dr. Amy Shah to uncover the hidden signs of perimenopause that even doctors often miss. We dive deep into the powerful connection between your gut, brain, and hormones, and talk about why society's pressure for women to make themselves "smaller" is actually destroying our health.

If you are ready to reclaim your energy and build true strength in midlife, Dr. Shah shares her incredibly simple "30-33 Framework" to help you overhaul your gut health and balance your hormones—without restrictive dieting.

In this episode, we cover:

• The Mindset Shift: Why we need to stop shrinking ourselves and start getting STRONGER.
• Perimenopause Truths: Why hormone changes start way earlier than you think (and the symptoms to look out for).
• The 30-3-3 Framework: Dr. Shah’s exact science-backed protocol (Protein, Fiber, and Probiotics) to heal your gut.
• Circadian Rhythms: Why your gut bacteria crave sunlight and how modern technology is making us tired.
• The 7-Day Reset: How to start taking action today with small, 1% improvements.

Connect with Dr. Amy Shah:

• Read her new book: Hormone Havoc (Available everywhere books are sold!)
• Website: amymdwellness.com
• Instagram & TikTok: @DrAmyShah