In this episode, we break down the difference between strength training and hypertrophy training in a clear, practical way. We cover the key principles behind each style, how they show up in real-world programming, and what to look for to know whether your training is actually focused on getting stronger or building muscle.

This isn’t a deep dive into complicated physiology—but it goes beyond surface-level advice. We talk about reps, loads, rest times, and structure, and how all of that should change depending on your goals. If you’ve ever felt unsure whether your program matches what you’re trying to achieve, this episode will help you train with more clarity and confidence.

In this episode, we talk directly to anyone who’s curious about strength training but unsure where to begin. We break down common barriers—fear, intimidation, lack of knowledge, and comparison—and explain what actually matters when you’re starting out.

We walk through where to begin, how to keep things simple, and what to focus on in the early stages so you can build confidence, consistency, and a strong foundation. This episode is about removing overwhelm and helping beginners take their first steps into strength training with clarity and reassurance.

Summary

In this conversation, Shanna and Heather explore the themes of manifestation, goal setting, and personal development. They discuss the importance of aligning goals with personal values, the power of writing down intentions, and the role of positive language in achieving desired outcomes. The conversation also touches on the significance of trusting one's intuition and the impact of identity on the manifestation process. Through anecdotes and insights, they provide practical tips for listeners to harness the power of manifestation in their own lives. In this conversation, Shanna and Heather explore the interplay between feelings, discipline, and motivation, emphasizing the importance of action over transient emotions. They discuss the significance of resilience in facing challenges, the necessity of awareness in personal growth, and the role of visualization and role models in achieving goals. The conversation also delves into the process of letting go of unhelpful habits and creating space for new opportunities, while highlighting the science behind manifestation and the power of language in shaping our reality. Ultimately, they stress the importance of taking action and being present in the moment to truly manifest desired outcomes.

In this episode of the Soulful Science Podcast, Heather and Shanna open an honest conversation about menopause and perimenopause—two phases most women enter without enough education or support. They break down common symptoms, why so many women feel unprepared, and how shifting hormones can impact identity, mental health, and daily life.

They explore why strength, nutrition, and lifestyle matter more than ever during this transition and touch on the gaps in medical training that leave women advocating for their own care. The conversation encourages listeners to understand their bodies, seek proper support, and embrace menopause as a powerful new chapter.

Below are a few suggestions on items you might consider when entering perimenopuse to help make the process less overwhelming! As always, we 100% believe you should talk with your Dr. Before starting any treatments or supplements.

🌿 Supplements Commonly Used in Perimenopause

• Magnesium Glycinate

• Omega-3 Fish Oil

• Vitamin D3 + K2

• Calcium

• Evening Primrose Oil

• Black Cohosh

• Red Clover

• Ashwagandha

• Maca Root

• Probiotics

• Collagen Peptides

❄️ Tools & Comfort Items

• Cooling sheets

• Cooling pillow

• Cooling weighted blanket

• Breathable moisture-wicking pajamas

• Handheld portable fan

• Bedside fan with adjustable airflow

• Temperature-regulating mattress topper

• Ice roller for face/neck

• Personal humidifier for bedroom

• Blue-light blocking glasses

Chapters

00:00 — Welcome & intro chat
03:42 — Shifting into the women’s health conversation
04:45 — What menopause and perimenopause actually are
07:59 — Hormonal changes and how they show up
09:16 — Common symptoms women experience
16:32 — Navigating health concerns during perimenopause
19:24 — Weight gain & cardiovascular risk
22:37 — Visceral fat and heart health explained
24:15 — Emotional and mental health changes
26:13 — Removing the stigma around menopause
28:27 — Symptom management & understanding your options
35:24 — HRT: separating myths from facts
43:33 — Embracing menopause and finding freedom
51:18 — Strength, nutrition & lifestyle strategies for midlife

Disclaimer:
The information shared in this podcast is for educational and entertainment purposes only. We are not medical providers, and nothing discussed should be taken as medical advice or used to diagnose, treat, or replace the guidance of a qualified healthcare professional. Always consult your doctor or licensed healthcare provider before making changes to your health, nutrition, exercise, medications, or hormone therapy. We’re here to share our personal experiences and opinions—please use this information responsibly and in partnership with your own medical team.

GLP-1 medications like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) are some of the most talked-about drugs in wellness and medicine right now. But what do they actually do? What should you know before using them?

In this episode, we break down:

• 🔬 The science behind how GLP-1 receptor agonists work

• ⚖️ Who they’re for and what kind of results are realistic

• 💊 Side effects & precautions every user should know

• 🏋️‍♀️ Fitness and nutrition strategies to protect muscle and support metabolism

• 💬 Myths vs. facts about safety, weight regain, and long-term use

🎧 Whether you’re curious about starting these medications, coaching clients who use them, or just want to understand the hype, this episode arms you with evidence-based, practical insight.

📎 Download your free listener handout:

GLP1_Listener_Handout_SoulfulScience.pdf

References for Show Notes:

• FDA Wegovy Prescribing Information (Semaglutide)

• FDA Zepbound Approval & Tirzepatide Info

• NEJM SELECT Cardiovascular Outcome Trial for Semaglutide

• StatPearls: GLP-1 Receptor Agonists Review

• FDA Consumer Warning on Unapproved Semaglutide Products

Summary

In this engaging conversation, Shanna and Heather reconnect after a long time apart, sharing their personal journeys through health challenges, physical therapy, and the importance of breathing techniques in fitness. They discuss the benefits of massage therapy, celebrate Heather's achievement of passing her CrossFit Level 3 certification, and explore their roles as educators in the fitness community. The conversation also touches on future podcast topics, including GLP-1 medications and the significance of acknowledging accomplishments in personal growth.

Chapters

00:00 Reconnecting After a Long Time

01:21 Navigating Physical Challenges

08:14 Breathwork and Its Impact on Health

11:32 Finding the Right Therapy

15:25 The Healing Power of Massage

20:10 Exploring Advanced Therapies

20:26 Summer Adventures and Family Time

30:41 Professional Development and Workshops

38:42 Reflections on Accomplishments and Future Goals

42:13 Embracing the Anti-Mom Identity

45:37 Teaching and Connection with Student

50:10 The Journey of Career Exploration

51:54 The Value of Non-Traditional Students

54:10 Listener Engagement and Future Topics

Summary

In this conversation, Heather and Shanna explore various themes including the complexities of modern relationships, and the importance of sexual health education. They share personal stories and insights on navigating societal changes, consent, and the intersection of faith and sexuality, ultimately reflecting on how these factors shape their views and experiences. They discuss the liberating experience of getting tubes tied, the roadblocks women face in reproductive health decisions, and the impact of societal norms on gender roles. The conversation also delves into the importance of open discussions about sexuality, the cultural differences in sex education, and the role of parents in shaping their children's understanding of these topics. They emphasize the need for empowerment through knowledge of the female body and the importance of breaking generational patterns in sexual education.

Chapters

00:00 Welcome & Hellos

16:46 Sex Education and Engaging Students

19:40 Personal Stories and Overcoming Trauma

21:41 Breaking Free from Sheltered Upbringing

24:02 Shanna's Story

27:54 Redefining Sexuality and Consent

29:10 Sexuality, Shame, and Christian Values

38:16 Expectations in Relationships

42:33 The Impact of Societal Changes on Relationships

50:45 The Decision to Remain Childfree: A Personal Journey

53:18 Societal Double Standards: Men's and Women's Reproductive Choices

58:35 Breaking Generational Patterns: Educating the Next Generation

59:45 Navigating the Challenges of Sexual Initiation

01:05:47 The Need for Comprehensive Sex Education

01:19:31 Cycle Syncing and Workout Performance

01:22:46 The Myth of Anti-Aging and Longevity

In this conversation, Shanna Moody and Heather Porsche Louise discuss various topics related to health, fitness, and nutrition. They share personal experiences with post-surgery recovery, the importance of commitment in sports and academics, and delve into the controversial topic of nutritional timing, particularly the anabolic window. The discussion highlights the significance of consistency in nutrition habits, the role of different protein types, and the myth of magic pills in achieving fitness goals. Overall, the conversation emphasizes the need for individualized approaches to nutrition and fitness. In this conversation, Heather and Shanna delve into the intricacies of nutrient timing and its impact on performance, recovery, and body composition. They discuss the importance of intra and post-workout nutrition, the role of hydration, and the significance of consistency in dietary habits. The conversation also touches on practical tips for eating before bed and the necessity of protein in late-night snacks. Is nutritino timing for you?

Chapters

00:00 Post-Surgery Recovery Journey

04:30 Navigating Student Challenges and Responsibilities

10:30 Understanding Nutritional Timing for Beginners

16:40 The Influence of Social Media on Nutrition Awareness

30:48 Pre-Workout Nutrition Essentials

47:30 Post-Workout Recovery and Nutrition

52:43 Nutritional Strategies for Workouts

58:00 The Role of Electrolytes in Hydration

01:04:36 Intra-Workout Nutrition: Who Needs It?

01:12:22 Nutritional Timing and Body Composition

01:18:32 Introduction to Practical Nutrition

01:37:26 The Soulful Six Habit Challenge

📚 Study 1:Cribb & Hayes (2006) – Journal of Strength and Conditioning Researchhttps://pubmed.ncbi.nlm.nih.gov/17095924/

📚 Study 2:Schoenfeld et al. (2013) – Journal of the International Society of Sports Nutrition

Andy Galpin research article: - Tandfonlinetandfonline.com/doi/full/10.1080/15502783.2025.2492184#abstract

📚 Study 3:Ivy et al. (1988) – Journal of Applied Physiology

📚 Study 4:Burke et al. (2011) – Sports Medicine (Carbohydrate guidelines for athletes)

📚 Study 5:Antonio et al. (2014) – Journal of the International Society of Sports Nutrition

In this conversation, Heather and Shanna delve into the significance of tracking macronutrients, the impact of processed foods, and the necessity of whole foods in a balanced diet. The discussion emphasizes the need for conscious eating and awareness of portion sizes, particularly regarding vegetables and fats. They also highlight the importance of understanding the role of each macronutrient in the body and the shift in nutritional perspectives towards eating more rather than less. In this conversation, Heather and Shanna discuss various aspects of nutrition, focusing on the importance of balancing blood sugar, incorporating more vegetables, and the significance of mindful eating. They emphasize the need for non-negotiables in one's diet, understanding macronutrient ratios, and the role of mindset in achieving nutritional goals. The discussion also highlights the importance of building healthy eating habits and making food choices that bring joy and satisfaction.

Chapters

04:09 Strength Training and Recovery Focus

07:15 The Importance of Foundational Strength

10:13 Personal Health Goals and Nutrition Strategies

16:15 The Role of Macronutrients in Diet

19:12 The Balance of Macronutrients and Micronutrients

22:02 Alcohol as a Non-Nutrient and Its Impact

25:15 Protein, Carbs, and Fats

35:55 The Math of Nutrition: Calories and Macros

38:51 Conscientious Eating: Awareness in Nutrition

40:39 The Role of Macronutrients in Health

43:53 Carbohydrates: The Good, The Bad, and The Essential

47:00 Portion Control: The Plate Method

51:21 Vegetables First: Strategies for Healthy Eating

58:04 Transitioning to Home Cooking

01:03:14 Non-Negotiables in Nutrition

01:10:30 Understanding Macronutrient Ratios

01:23:17 Tracking and Adjusting Macronutrients

01:26:58 The Role of Micronutrients in Nutrition

01:31:15 Mindful Eating Practices

01:40:15 Creating Joyful Eating Experiences

In this conversation, Heather and Shanna explore the multifaceted journey of athletes transitioning from their sports careers to new paths. They emphasize the significance of fostering diverse interests and the impact of societal pressures on athletes' mental well-being. They discuss the importance of commitment, exposure to various activities, and the need for lifelong learning. The conversation delves into the impact of parental expectations, the pressures of identity in sports, and the effects of reality TV on young athletes. They also address mental health challenges, such as post-performance depression, and emphasize the importance of resilience and grit. The speakers encourage finding new passions and skills while navigating life after sports, highlighting the value of athletic experiences in the workforce.

Chapters

04:11 Personal Experiences in Fitness and Health

07:04 The Importance of Coaching and Accountability

10:00 Identity Crisis in Athletes and Performers

13:00 The Emotional Impact of Losing a Label

15:29 Statistics on Athletic Success and Identity

21:39 Preparing Young Athletes for Reality

24:06 The Importance of Diverse Experiences in Sports

25:51 Fostering Individual Identity Through Exposure

28:15 Encouraging Lifelong Learning and Adaptability

30:10 Navigating Career Paths in Kinesiology and Beyond

33:08 The Impact of Parental Expectations on Youth Athletes

35:58 The Reality of Post-Competition Life

39:21 The Dangers of Over-Specialization in Dance

41:43 The Reality of Reality Shows in Sports

43:38 The Cost of Pursuing Athletic Dreams

48:53 Finding Balance in Competition and Life

49:45 Navigating Identity After Performance

55:34 The Importance of Acknowledging Grief

01:01:33 Finding New Paths and Skills

01:07:01 Embracing the Beginner's Mindset

01:12:33 Leveraging Athletic Skills in New Careers

01:18:34 Mental Health Challenges for Athletes

01:30:08 Finding Hope and Moving Forward

Links:

https://kindbridge.com/athletes/retired-athlete-depression/#:~:text=Compromised%20mental%20health%20ensues%20for,are%20as%20high%20as%2039%25.

https://www.dancemagazine.com/retire-dance/#gsc.tab=0https://www.flowperformancepsych.com/post/who-am-i-really-letting-go-of-athletic-identity

https://pmac.uk/resources/miscellaneous/high-achievers-syndrome/

https://career.grinnell.edu/blog/2023/08/15/the-winning-advantage-why-college-athletes-make-great-employees/