Today’s podcast episode is in honor of those impacted by 9/11, as well as the violent events that have transpired this week alone. When life feels heavy and the world seems dark, it’s easy to believe you’ve been buried. But what would happen if you shifted your perspective of the darkness — What if, instead of being buried in a dark place, you've actually been planted? How we interpret the darkness dictates how we respond to it and our ability to take something intended for evil and turn it into the beginning of something deeper, stronger, and more purposeful. Darkness doesn’t always mean the end. Sometimes it’s where the most powerful growth begins and activates us into our next level of expansion in the fight for good over evil. This episode is about shifting your perspective — and finding hope when all hope might seem lost. 

WHAT YOU WILL HEAR IN THIS EPISODE:

• Why how we interpret the darkness matters
• The difference between being buried and being planted
• The process of how seeds grow and what that teaches us about resilience and purpose in dark times
• A powerful perspective shift that turns evil into opportunity for good
• Practical ways to choose light when the world feels dark
• Encouragement from Scripture and timeless wisdom to strengthen your hope

LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instagram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

Welcome to the final installment of the Strong Summer Mini Series! We’ve walked through hydration, nutrition, protein, exercise goals and more—but today we wrap it all up with one of the most overlooked (yet most powerful) pillars of strength: Recovery. Think you need to be in the gym 7 days a week to see results? Think again. In this episode, I break down why muscle growth actually happens when you rest—not when you train. You’ll learn exactly how long different muscle groups need to recover, how to balance intensity with rest days, and how recovery habits can completely change your progress this summer and beyond. Plus, I’ll share my favorite recovery strategies (some you may not expect!) that will help you keep showing up strong without burning out.

What You’ll Hear in This Episode:

• Why your muscles need at least 48 hours of rest to grow and repair
• The smartest training splits (upper/lower, push/pull/legs) to recover while still hitting muscle groups twice weekly
• How overtraining and excess cardio can backfire by burning muscle, raising cortisol, slowing metabolism, and stalling fat loss
• The role of deep sleep in growth hormone release, muscle protein synthesis, and balanced hunger hormones
• How poor sleep increases cravings, lowers workout quality, and disrupts fat-burning hormones
• Tips to reset your circadian rhythm in 2–4 weeks for better energy and recovery
• Why protein + fast-digesting carbs post-workout supercharge recovery and glycogen replenishment
• The difference between recovery protein (like 1st Phorm Phormula-1) and meal replacement shakes
• Whole food carb options vs. fast-digesting supplements for post-workout fueling
• Top supplements for recovery: EAAs, creatine, glutamine, omega-3s
• Natural sleep aids like magnesium, melatonin, herbal teas, and Core-2

Link to my recommendation for Post-Workout Protein Powder:
1stPhorm Formula 1 Protein Powder

Link to my recommendation for Post-Workout Fast Digesting Carb:
1stPhorm Ignition

Essential Amino Acids (EAAs)—especially the branched-chain amino acids (BCAAs) to look for in a Post Workout Protein Shake/Powder:
-Leucine – the most important trigger for muscle protein synthesis. It “flips the switch” that tells your body to start rebuilding muscle.
-Isoleucine – helps with glucose uptake into muscle and also aids recovery.
-Valine – supports endurance and reduces fatigue.
-Glutamine – aids recovery and reduces muscle breakdown.
-Other EAAs (lysine, methionine, phenylalanine, threonine, histidine, tryptophan) – your body can’t make these, but they’re all required to actually build new muscle tissue.

LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instagram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

In today's Strong Summer Mini Series, I'm sharing practical mindset shifts and real-life strategies to help you overcome the 3 biggest reasons people don't hit their exercise goals: lack of time, energy and motivation. We'll break down why "health is wealth" is more that just a saying, but why it's your most profitable inventment and worth becoming a priority that makes it on your calendar. We'll talk about strategies to reframe exercise as a non-negotiable "meeting" with yourself and I'll teach you effective planning, habit-stacking and the Compound Effect. I'll explain to you how exercise doesn't take away your energy, but actually CREATES energy and I'll give you motivation hacks to make exercise a standard, not just a goal so you can show up fully in all the many hats you're wearing in life. Small, consistent actions lead to massive change--and your momvement goals are no different. So let's get to work!

WHAT YOU'LL HEAR IN THIS EPISODE:

• A personal life update on puppy chaos, back-to-school craziness, and keeping your own goals alive in busy seasons
• Why time isn't the real issue and what ACTUALLY is (this might sting a bit)
• Simple planning tips to make workouts happen, even when life is full
• Morning vs. afternoon workouts
• How exercise creates energy (even if you start tired)
• Strategies to overcome low energy and lack of motivation
• How to make movement fun, flexible and consistent
• Why your health is the foundation of everything else you do
• Encouragement to press onward with your movement goals, pivot if needed and keep going
• The power of small, repeated actions (The Compound Effect) in building a strong, healthy body

LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instagram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

In this Strong Summer mini-series episode, we dive into why protein is the powerhouse macro you need for strength, longevity, and vibrant health. I'll be breaking down how protein supports muscle growth, metabolism, satiety and recovery, while debunking common protein myths that hold people back from eating enough. Learn why your body needs even more protein as you age, how protein protects your brain, hormones and immune stystem and why building and maintaining muscle is the ultimate investment in your health and independence as you age. If you've ever wondered, "Am I eating too much protein?" or "Do I really need that much to see results?" this episode will give you clear, science-backed answer so you can confidently prioritize your protein intake all summer long.

WHAT YOU WILL HEAR IN THIS EPISODE: 

• Why protein is essential for builiding and maintaining muscle, no matter your goals
• How protein boosts metabolism and keeps you fuller longer
• The role of protein in recovery, brain health, and horomone balance
• Why you need more protein as you age, not less
• How protein intake reduces the risk of frailty and supports longevity
• Common protein myths debunked so you can eat confidently
• Why "muscle is the organ of longevity" and how to protect it for a strong, healthy future

LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instagram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

In this episode, I break down how to set calorie and macro goals that actually work for fat loss, muscle gain, or maintenance. Learn how to calculate maintenance calories, create the right calorie deficit or surplus, and build a sustainable macro plan. We’ll cover small adjustments that drive lasting results, how to avoid plateaus, and how to match your plan to your lifestyle. Stop guessing — set calorie and macro goals that fit your body, activity level, and goals!

Ready to take action? Track your intake and build your plan on your own, OR check out my favorite tool: 1stphorm.app/jeanaoldham

What You Will Hear in This Episode:

• How to set calorie goals for fat loss, muscle gain, and/or maintenance
• How to calculate your maintenance calories and choose a calorie deficit or surplus
• How to break down your macros for fat loss, muscle gain, and body recomposition
• Why small calorie adjustments create sustainable fat loss and lean muscle growth
• How to avoid weight loss plateaus and adjust your calorie plan over time
• The truth about calorie deficits, calorie surpluses, and macro balance for long-term success

LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instagram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

Welcome to Part 1 of the Strong Summer mini series—a 4-part deep dive into the pillars I believe are absolutely essential for any real fitness transformation. Whether your goal is fat loss, building lean muscle, boosting energy, or just feeling stronger in your skin, these foundational pieces matter more than any trend or quick fix. In this first episode, we're starting with what I believe is one of the most underrated —and most transformative habits in any fitness journey. It directly impacts your body's ability to burn fat, build muscle, recover faster, regulate hunger, and even absorb nutrients from the food you eat. Most people skip over it, but once you dial this in, everything else starts working better.

WHAT YOU WILL HEAR IN THIS EPISODE:

• The most overlooked but essential pillar of any fitness transformation
• How this one habit impacts fat loss, muscle growth, recovery, and energy
• The science behind why your results might be stalling without it
• What's actually happening inside your body when this habit is dialed in
• Simple, actionable steps to start building this pillar into your daily routine
• Why nailing this first piece makes every other goal easier to reach

LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instagram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

In the buzz surrounding the latest Mission Impossible release, one unexpected interview moment with Tom Cruise stood out to me — not for the stunts he pulled, but for the mindset he shared around setting and achieving big goals. Instead of just the typical “work backwards from your vision” advice, Cruise offered a grounded, grace-filled approach; one that honors the learning curve and embraces the humility of starting at the crawl, no matter how far you’ve come. He shared the exact method he uses to go from crawling to sprinting (sometimes literally off a building). It’s simple, powerful, and removes the pressure to have it all figured out. We’ll break down the difference between your action list and your learning list — and how giving yourself permission to grow might actually be the key to finally making your own “mission” possible.

WHAT YOU'LL HEAR IN THIS EPISODE:

• Quick recap of my Memorial Day weekend and how we reflected on the massive sacrifice, bravery and resilience of those who have served our country to allow us the freedoms we enjoy
• How the release of the last installment of the massively successful Mission Impossible series spurred a very interesting conversation between Tom Cruise and an Interviewer about how Cruise breaks down big goals in order to achieve them
• The exact method of how Cruise breaks down his big goals and the phases he expects to go through in reaching them
• How his approach is different and more empowering to me than other methods I've heard before

LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instagram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

What does it really take to build a personal brand that's authentic, profitable and impactful - especially when life gets hard? In this episode, I sit down with Taylor Frazier, Fitness Influencer, 1:1 coach and sales, branding and social media educator with one of the most respected supplement and fitness lifestyle brands out there, 1stPhorm. We talk about turning passion into purpose, building community, and showing up consistently even through life's toughest seasons. Taylor shares how resilience has shaped her journey and how she's grown a thriving and monetized brand rooted in quality connection. She also shares the practical strategies she uses to show up consistently, create engaging content, and foster true connections that produce real impact. Whether you're chasing personal goals or looking to level up your life and impact, you're going to get so much out of this conversation! 

WHAT YOU WILL HEAR IN THIS EPISODE:

• Taylor's backstory and how she found her path with 1stPhorm and her Influencer career
• How to start monetizing what you already love doing, especially on social media
• What separates successful personal brands from those that fizzle out
• Taylor's strategies for building authentic, engaged online community
• How to turn passive followers into active, loyal supporters
• How she balances content, business and family life without burning out
• How to not let tragedy throw you off your path to abundance
• Where you can find and follow Taylor
• What livng an abundant life means to Taylor and how if someone were to ask her how they can start building an abundant life for themselves what she would tell them

Follow Taylor Frazier

Instagram: @TaylorFrazierFit

Facebook:Taylor Frazier

YouTube: Jeff and Taylor Frazier



LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instgram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

In this post-Mother's Day episode, I'm sharing a quick personal recap (yes, including the hot honey burgers!) and diving into the deeper essence of what it means to mother. You don't have to be a mother to mother something meaningful. Whether you're nurturing your healing, a business, a passion project, or people in your life, you are shaping legacy through care, consistency, and courage. I break down three powerful ways to reflect on what you're growing right now - and how to keep showing up for it, even in the messy moments. This one's for anyone who's ever poured their heart into something bigger than themselves.


WHAT YOU WILL HEAR IN THIS EPISODE:

• A quick recap of my Mother’s Day (spoiler: hot honey burgers, naps, and a gorgeous run!)
• Why you don’t need to have children to embody the essence of mothering and be able to shape a powerful legacy
• How mothering shows up in the way we care for dreams, people, businesses, healing, and homes
• The deeper legacy of mothering—beyond biology or tradition
• A 3-part framework to help you reflect on what you’re nurturing in your life right now:
  • Conceive with Intention – Get clear on your vision and the impact you want to leave
  • Nurture with Consistency – Show up for whatever tour your “babies” are right now, even when it’s hard or messy
  • Release with Courage – Let the goals be to prepare what you've nurtured to live beyond you. Learn also to trust what you’ve built to stand on its own
• Encouragement for the “bad mom” moments we all have with the things we’re trying to grow
• Reflection prompts to help you mother your purpose with more clarity and heart

LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instgram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com

Why have we been taught that lowering our expectations is the key to avoiding pain? And what if that mindset is actually robbing us of the fullest version of life, joy, purpose and possibility? In this episode, we dive into the idea that it’s time to rewrite one of the most damaging pieces of advice we’ve been giving ourselves and our future generations: “Don’t get your hopes up.” This cultural conditioning has taught us to avoid uncomfortable emotions and inadvertently caused us to function at a lower frequency. In this episode, we’ll uncover the power of allowing ourselves and our kids to feel disappointment and learn proper skill sets to turn “negative” outcomes into stepping stones. We’ll also talk about how to raise our frequency by aligning with hope, not fear and recognize that disappointment isn’t dangerous, settling is.

WHAT YOU WILL HEAR IN THIS EPISODE

• Why we need to stop fearing disappointment and start embracing the full benefits of hope
• The cultural conditioning that has taught us to avoid uncomfortable emotions
• The real reason we tell kids (and ourselves) not to get their hopes up
• How hope operates at a higher frequency—and why that matters
• The power of allowing ourselves and our kids to feel disappointment and learn proper skill sets to turn “negative” outcomes into stepping stones
• How to raise your frequency by aligning with hope, not fear

LEAVE US A 5 STAR REVIEW!!!

https://podcasts.apple.com/us/podcast/the-abundance-formula-podcast/id1343007048

Related Links for Jeana Oldham

Instgram: @jeana_oldham
Facebook: Jeana Oldham
Website: https://oldhamstrong.com