The Skinny Confidential Him & Her Podcast - Dr. Shannon Ritchey - The Perfect Workout Plan, Body Composition, Weightlifting When Pregnant, Health Myths & More!

Episode Date: September 27, 2024

#757: Join us as we sit down with Dr. Shannon Ritchey, former physical therapist & Founder of Evlo Fitness. After years of working with athletes & fitness enthusiasts who were strong & fit, Dr. Ritchey recognized many riddled with pain & orthopedic issues. In this episode, Dr. Ritchey shares her journey of bridging the gap to traditional fitness approaches by focusing on optimal results while prioritizing your body’s well-being. Evlo Fitness delivers a comprehensive approach to your weight lifting regimen for every stage of life –  from pregnancy to postpartum, or if you are simply looking to elevate your strength training! To learn more about Evlo Fitness visit EvloFitness.com. To connect with Dr. Shannon Ritchey click HERE To connect with Lauryn Bosstick click HERE To connect with Michael Bosstick click HERE Read More on The Skinny Confidential HERE To Watch the Show click HERE For Detailed Show Notes visit TSCPODCAST.COM To Call the Him & Her Hotline call: 1-833-SKINNYS (754-6697) This episode is brought to you by The Skinny Confidential Head to the HIM & HER Show ShopMy page HERE to find all of Michael and Lauryn’s favorite products mentioned on their latest episodes. Visit istandwithmypack.org to support I Stand With My Pack’s (ISWMP) mission by donating or adopting. Every contribution helps! Produced by Dear Media

The following podcast is a Dear Media production. This episode is brought to you by I Stand With My Pack. I am incredibly passionate about this charity. You have seen it on my social media. We have had the founder on our podcast. I support them wholeheartedly knowing that every dollar helps a dog in need. I wanted to find a charity that really resonated with me years ago. And a friend of mine told me about I Stand With My Pack and I immediately fell in love. The money goes to rescuing dogs from high kill shelters in Southern California and places them in foster homes for rehabilitation.

I've seen so many dogs find forever homes, which is absolutely amazing. So every single month on this podcast, I'm going to feature a dog of the month. Each of the dogs will be from this nonprofit. I stand with my pack and the dog of the month today is Leo. He is four years old. He's 80 pounds. He's a husky and a Mala mute mix who was found as a stray and ended up in a high kill shelter in LA. He is sweet, affectionate. He loves company and gets along well with both people and other LA. He is sweet, affectionate. He loves company and gets along well with both people and other dogs. While he enjoys walks and biking, he's also content relaxing at home. He's potty trained and working on crate training. What a gem. I stand with my

pack, invest in Leo and so many other dogs. Consider donating, you guys. It's so easy to do it over Venmo. I'm telling you, it's like the quickest thing ever. You can foster, you can adopt. All you have to do is visit IStandWithMyPack.org or go on Venmo and do at I Stand With My Pack. Every contribution helps. She's a lifestyle blogger extraordinaire. Fantastic. And he's a serial entrepreneur.

A very smart cookie. And now Lauren Everts and Michael Bostic are bringing you along for the ride. Get ready for some major realness. Welcome to the Skinny Confidential, him and her. I've had quite the experience postpartum. For me, pregnancy was amazing. I felt the strongest I've ever felt. I trained five days a week.

I felt incredible. Postpartum was different. That took, strongest I've ever felt. I trained five days a week. I felt incredible. Postpartum was different. That took honestly months for me. And to be honest, I wasn't as consistent as I was when I was pregnant. So could I have progressed faster if I was more consistent? Probably. But again, I was really adjusting to the new lifestyle change, which I think just isn't talked about enough. I think there's a lot of women that are like, they hit the ground running and then postpartum, they hurt themselves. They've got pelvic floor instability that they're not addressing and they're just pushing through it

because they want to try to like snap their body back, quote unquote, and they end up hurting themselves and causing more damage that they then have to address later. Dr. Shannon is back on the show. You all loved her so much that we harassed her to come back. You guys,

if you've not listened to the first episode she was on, I'm sure a lot of you have, but if you haven't, you will learn all about muscle growth, fat loss, creatine, resistance training. I am someone who is so passionate about weightlifting. It's absolutely changed my life. I cannot say enough good things. The way I feel in jeans after two children is 10 times better than I felt before children, thanks to weightlifting. And we really go into my experience and her experience in this episode, and we learn about how to lose fat, build muscle, and all the tips and tricks to strength training and eating healthy. On that note, let's welcome Dr. Shannon, the founder of Evlove Fitness, to the show. This is the Skinny Confidential, him and her.

People loved you the first time you came on. They went wild for you. And it makes sense, we were talking off air, how it's super authentic. i'm such a fan of weightlifting it's changed my body yeah you obviously are your team is and i know the last time we saw you you've had a pregnancy i'm gonna look up the date yes actually when i was here i was early early pregnant and i didn't know so it's funny yeah i was early early pregnant so a lot has changed in my life so i moved back to Austin. So we're here in Austin now. I was in LA when I recorded. I only recorded like a year ago. I just looked at the date.

It was in July of 23. So yeah. July of 23. Yeah. So I was like two weeks pregnant. That's so crazy that it was a year ago. It feels longer to me. I don't know if it's because we've been in the studio.

I think a lot has changed for you guys too. We were in your temporary studio in the first one. Okay. And you guys had just got back from like a crazy Italy trip. I remember that. Okay. And now you're in your beautiful studio now. I get to record here.

I feel like I can like lay down on this couch. You can lay down on the couch if you want. You can start lifting whatever you want to do in here. Okay. So were you able to weightlift throughout your entire pregnancy the way that you had envisioned? Because you've never, you never had a baby before. Right. I did not know what to expect. And you hear horror stories about pregnancy and there are, there's a spectrum of experiences that people can have in pregnancy. Obviously,

I felt I was very lucky. I felt incredible throughout my pregnancy. I feel the strongest I ever was when I was pregnant. Like I was lifting heavier than I've ever lifted. I think I built muscle during pregnancy, which is something we can talk about. I think women are encouraged to do less and be gentle on their bodies during pregnancy and not set fitness goals. And I understand that recommendation. I think that, you know, medical practitioners are they would rather be conservative because they don't want pregnant women to hurt themselves. But I think that we can empower pregnant women that they can get stronger. They can continue to lift weights. They can continue to even build muscle during pregnancy. need to be all out, super intense. It doesn't need to, you know, consume your life. It doesn't need to be like, I think women picture like, you know, heavy barbells at a gym and like grunting. It doesn't need to be like that. It can be gentle on your body and still effective if you're doing it right. So yeah, I feel I was the strongest I've ever been when I was pregnant. I lifted

throughout my second pregnancy the whole time and I lifted heavy. Yeah. The first one that I didn't lift in was a fucking nightmare to recover from. And the recovery was so different in my second pregnancy. Well, okay. So you lifted the second one, but not the first. What did you do the first one? The first one I did Pilates every day because I was in that era where I was like, oh, Pilates. A lot of smoothies. A lot of smoothies.

A lot of lounging around. A lot of eating Krispy Kreme donuts in the car. What do you call it? Rotting? No, I don't rot. I marinate. I can't see you. I marinate.

I don't rot. I was going to say, I can't see you rotting. Rotting. Sorry, I don't rot. No, no, no. There's no rotting. I'm not a rotter. If we're keeping a...

Don't put that on her. Don't put that on her. I'm just not a rotter. You can't... I'm a marinator. Marinator. Last night, I was in bed watching the Secret Lives of Mormon Girls. I think that that's what it's called with my sheet mask on ice rolling

my face drinking my magnesium water with red light on my neck so i don't rot that is not rotting i would not consider that rotting i feel like rotting is you're sitting on the couch you're eating cookies there's like crumbs on your chest and you're like scrolling social media but that's what you were doing the first time no i, I wasn't scrolling social media. I was wearing a mask. You were a little Roddy the first time. A little Roddy. I feel like you're Roddy. But I feel like so many women do that in their pregnancy. They do. They go the gentle Pilates route. And I think that, you know, all of this, by the way, before I get into any of this, I feel like it's important to say you got to listen to your doctor. All of this has to be

approved by your medical provider. But some pregnancies are more complicated than others. But I think a lot of women are like, OK, I'm going to pull it back. I'm not going to load my muscles. I'm not going to challenge my muscles at all. I'm going to be gentle, which is great. But I think what happens for a lot of women, you can speak to this, I think, is that they spend that nine months kind of losing muscle because they're not loading their muscles at all and because they think they need to pull back. And then when they get postpartum and, you know, you obviously have to rest postpartum, you need to recover, you're going to lose muscle during that state as well, which is absolutely normal and to be expected.

But when they finally get their feet under them postpartum a few months later and they're like, OK, I want to improve my body composition. It's a lot harder to do that because you've spent nine months during pregnancy, potentially losing muscle postpartum, then losing more muscle. So you're starting from zero. Instead, I recommend using pregnancy to try to build muscle or at least maintain muscle or at least apply the principles of hypertrophy, which we can talk about so that in the very least you're maintaining what you have so that when you get out and you that in the very least, you're maintaining what you have.

So that when you get out, you're ready to go again. You're not starting from zero. It would make sense, though, that you would want to build muscle when you're pregnant and carrying, for me, what was a nine and a half pound baby. Like, yeah, I mean, that's a big fucking baby. That is a huge baby. I needed to like support what was going on in there.

And I think if you had told me don't build muscle, that would have, like you said, been more overwhelming postpartum. It's like, it's spiraling. Well, it's so strange. It's like, listen, I'm not going to comment on the pregnancy thing. But you are. You're about to. I'm not.

It's so strange to me, though, when I hear women justifying the idea that, like, it sounds like a good idea to build muscle. Like, you're not going to meet any guy that's like, it's a bad idea to build muscle. Never. Do you know what I'm saying? Never. They're taught from an early age, middle school. It's always a strange thing to me when I hear these topics, because I'm a man on the show, and they're like, yeah, I think I might want, I've never encountered anybody that's like, I don't think it's a good idea for me to build muscle. It's always a good idea to build muscle

in any stage of life. It's always a good idea, no matter what age you are, no matter what stage of life you're in. And listen, there's going to be stages of life where maybe you can hit it harder than others, and that's normal. But if you're constantly trying to build at least a little bit of muscle every single year of your life, especially after 30, when we start to lose it, if you're slowly trying to build a little bit of muscle each year, then when you have those stages in your life where you're postpartum and you need to rest and recover, you have a bank of muscle built up.

So you're not starting from zero. Sure. Well, I take another topic I hear is like, you know, doing the shows, like there's a lot of discussion around weight loss and weight management in particular with women on the show. And I was like, well, again, like being the man, like if you want to do that in an easier way, you would build muscle because that will help you manage the body composition and the weight more. What are the misconceptions, Shannon, that you're seeing on

social media about weightlifting besides the obvious people think that they're going to bulk up? And by the way, people should go back and listen to your first episode if they haven't. Just search Dr. Shannon Skinny Confidential because you crushed it. Thank you. Yeah. I think we talked a lot about the why in that episode. I think it'd be cool in this episode to talk more about like the how and like. Please. Yeah. So there's a lot of misconceptions circling around the internet right now.

I think there's kind of two camps. One camp that's like, you have to lift super heavy and you have to do heavy deadlifts and squats. That absolutely works. However, that's not the only way to build muscle. And it scares a lot of women away because they're like, I don't want to do that. Or I have no desire to do that. It just doesn't seem like something I would enjoy. And then there's the other side of things where it's like, you don't need that. You can use your body weight. You can just use bands and you can just do, you know, arm circles forever

and ever and it burns. so it must be building muscle. There's what the science shows currently is that you can use anywhere from six to 30 reps. So use a weight that feels challenging for either six reps all the way up to 30 reps. And as long as you're getting close to muscular failure, that will be effective for building muscle. Muscular failure is when you can't complete

another rep with good form. Studies show you don't have to get all the way to failure, but you wanna get close. You wanna get a few reps shy of failure. So what that looks like is not the burn, it's not the shake, it's not the sweat, it's not the calories. What it looks like and what it feels like

is that your velocity slows down. So let's say you're doing a bicep curl. You're going, you're going, you're going, you're feeling good. And then your last few reps start to slow down. You can't lift the weight with the same amount of speed that you could in your first couple of reps. Not that you're going fast, but just that your muscles are fatiguing that much that they can't produce an amount of force to lift the muscle quickly. So you can use relatively lighter weight for higher reps all the way up to 30 reps. Studies

show that anything above 30 reps isn't very effective for building muscle, or you can use relatively heavier weights for less reps, something like six reps. But with work, I think that my kind of goal in all of this is to educate women, kind of meet them where they're at and say, okay, you don't like training like that. Let's do a little higher rep, a little lighter weight, but you're still lifting to a point that you're getting close to that failure point. That was one of the better explanations I've ever heard someone describe when it comes to lifting weights. I really think that because I think sometimes we have these guys on the show and I try to like, you'll hear me say, I like lame it, like go back to base and assume somebody's

never been in the gym. And they, when you say, oh, you lift these weights and you do reps and you go to failure and then people are like, what the hell does that mean? Yeah, exactly. Why does weightlifting change your body composition? Well, first off, like you said, yes. So first off, even if you don't, let's say fat loss, fat stays constant. If you don't lose any fat, but you build muscle, you now weigh more. And the percentage of lean mass to fat mass is now higher. So you have more lean mass. So your body composition has improved, even if you don't lose any fat at all. However, I did a whole podcast about this, but muscle kind of indirectly affects leanness because of glucose storage and glucose usage. So what happens is when you train your muscles close to failure, and those last couple of reps are really a challenge,

you know, your heart rate increases, you're breathing heavier, your velocity slows down, your pace slows down, your body taps into these little storage sites in your muscles that stores glucose. And so your body pulls out the glucose from your muscle to use to power that movement. And what this does is that it empties those glucose sites in your muscles. So the next time you eat, the next time you eat sugar or carbs or really anything, the sugar from your food can now be stored in your muscles rather than be stored as fat. So that's one thing. That's what strength training can do. And then the second thing is adding more muscle to your body. You now have more available storage sites for glucose.

So people are like, well, strength training doesn't burn that many calories. Strength training doesn't really... My heart rate isn't up. It doesn't feel like quote unquote hard enough. It's less about the burning calories during the session and more about how you are changing kind of the internal machinery of your body that affects leanness ultimately. I also notice, and you could speak more eloquently on this, that it did something to my insulin resistance. Like I felt like I had insulin resistance and now I don't. Is that weird? Well, that's yes. And do you feel like you crave things less? Like what, what do you feel? Completely different. Yeah. It's like, it's, it's such a different, it almost feels like I've lived in a different body. Yeah. It's, it's like, I, I feel like I

had insulin resistance and now I don't. That's how it's like a switch. Yes. And this is because of the same mechanism. So basically when you have less circulating glucose in your bloodstream, because that glucose has places to go, i.e. being stored in the muscle, insulin drops. So when insulin, when blood sugar is low, insulin is low. So because you're strength training and building muscle, your blood sugar is probably lower on average, and that will improve your insulin sensitivity because blood sugar and insulin are kind of like as blood sugar rises, insulin also rises. When you have a lot of blood sugar circulating in your bloodstream, you start to become insulin resistant versus when you have less overall blood sugar circulating in your bloodstream, you get insulin sensitive. I don't know if that's making, is this making sense? It makes total sense. sense no but it's like even like you used to say to me all the

time like oh you don't care about food it's not that i don't care about food i love good food but i don't have these kind of like random crazy cravings all the time and i think if you notice if you start you could have told me to weight lift then i would have been really appreciative if you would have told me while i was everybody knows this though like he didn't know he didn't know to tell me yeah he talks about this all the time he didn't know that women should be weightlifting no this has been a big thing but i think like if you're somebody that struggled with dieting or being satiated or eating kind of like crappy foods if you just experiment by adding muscle like this you'll see a lot of those cravings start to diminish and go away yes i think that's like a secret a lot of

people don't realize is like that's an added benefit of doing this kind of exercise so if someone is just using bands and body weight and and doing arm circles like you said what are they going to see out of that some endurance so i try not to say it's totally worthless you can improve your muscular endurance but your posture sometimes if you're going back, yeah, it's getting you out of this, which is good. I always say posture is a function of your environment. So if you're in the same place over and over, and then you go and do a workout for 20 minutes, but then you come back to this, your posture probably isn't going to improve significantly. It's a function of environment. I know as I'm saying that, I'm like, I need to get out of here.

But so this high rep training, it burns. And the misconception is that it's burning fat or that it's building muscle. And neither of those things are really happening. It's just a buildup of hydrogen ions in the muscle that gives you that uncomfortable burning sensation. What is it doing physically for your body? Probably not much. It's certainly not spot treating fat. It's probably not maybe building like a tiny bit of muscle, but not a significant amount of muscle. Most studies show that that really high rep training just isn't very effective for building muscle.

So when I was doing Pilates five days a week, six days a week, what was I doing? Moving your body. You have the answer, Lauren,uren because you that's the same answer i had somebody come in the other day listen i love pilates i do it twice a week for for posture and for deep core like deep deep core but like i'm not like relying on it to lose weight yeah i like it well do you feel like it changed your body no and i did it for uh i did it forever and i think listen if you want my real opinion that i say off air i think let me say let me think how i'm gonna say this i think a lot of people who are constantly pushing pilates and are showing their body that it's all thanks to

pilates are genetically naturally thin yeah and which is great great, but I'm a curvy person. I am someone who has curves. And so to just do Pilates was not working for me. And weightlifting, the second I implemented it, maybe not the second, but six months in, I was like, holy fuck, this is a totally... This is playing a different... It's a different sport. Yes. But there's places for us. like I recently got really into tennis and I think tennis is great. But I used to be with this guy, he's like, oh, my workout is tennis. And I said, listen, like I love playing tennis. It's great. It's fun. But that can't be the only thing. Like it's not going to be the, and so I look at Pilates or yoga. He's like, it's fine if you're running,

whatever it may be. But if you think that that's going to get you all of the body composition results you're looking for, like that, it's like me saying tennis is going to get me big muscles. It's just, it's not realistic. I love that you guys are like, we're not saying it's bad. I, I, we do it sometimes. Yeah. Right. I love that. I think it's important for people to be educated about what it is or isn't doing it for your body. There are outliers to all of this, right? When we look at the literature, we're looking at averages, but there are outliers. There are people who can do Pilates and they can get away with it and they can build muscle from doing Pilates, but they're the outliers. They're more of the exception rather than the rule. And also, like you said, I think a lot of times Pilates people tend to be a little

leaner. We're also not looking at what they're eating, which is a huge impact to what your body looks like physically. So I think that was important to note. Sorry. Well, the nerds, like the, so, okay, I'll give you a weird example. When I used to be in advertising, when I had an agency and I was like doing all that stuff, we used to do the split testing. All the like media buyers are gonna be excited about this. Everyone else is like, what are you talking about? So split test is like you do one ad and you do that for one product and you do a different ad for the same product. Yeah, like A-B testing. Yeah.

Or you'd create one landing page and another landing page. You'd be trying to sell the same thing, but completely different sales funnels and different things. And you would A-B test, split test, right? These things. And in your life, you now have a split test. You had one period of time where you just did those kinds of workouts and ate mostly plant-based and now you have a new type of life where you do this kind of workout and eat mostly carnivore and you can compare both the two without having to comment and you can all you have to do is just go and see the results you're getting to understand the difference yeah it sounds like you comparing me to your ex-girlfriends it's like you did a split test i split test i do a lot of split tests when it comes and all you have to do is just sit in our life and think how lucky you are.

I don't think you need to convince the audience or someone that's not open to being convinced. I think you can just, in our world, if we were presenting to a brand, we would just say like, here's the data. You decide which is better. You know what I'm saying? Well, yeah. And I had the same exact experience of eating. I was vegan for a short amount of time and I'm not educated on nutrition. So I'm not here to comment on that, but that's how I was eating. I was doing mostly cardio and I was small, but no muscle. And my body composition was completely different. So I'm the exact same case study as you. The jean test is really the best test.

If you... Jeans, yes. The jeans test, that's... Because I used to be... Like physical, like pants jeans. I used to be the same weight that I am now and put on jeans and be like, why do I look like a stuffed sausage?

And now I put on jeans all the time and it looks completely different. It just lays different. And it's the body composition situation. What do you think of Dexascans? I just got one. I just finished breastfeeding, so I got one. And I'm a fan of Dexascans. I think it's a really good place for you to kind of objectively see your body composition and see how much fat mass to muscle mass you have. There's a company, BodySpec. They are out of Austin. And I think they're like $40 to go and get one. There's three people who are listening. There's

someone who's beginner, intermediate, and advanced. Yes. With weightlifting. Love this. Okay. So what are you sort of prescribing for each layer? Yes. So what's great about this is that most of these beginner, intermediate, advanced people can do similar routines. However, their weight is going to be different. The beginner person is going to use less weight than the advanced person because with progressive overload, you're lifting heavier as you get stronger. If we want to get into the details of like what your routine should look like to kind of if your goal is building muscle, which I believe everyone should try to build muscle. There's some important things.

So I have this framework that's called the reps framework, and it helps people kind of remember what's important in your routine. And you can kind of forget all the rest if you just focus on these things. So reps, the R is repetitions. So again, like we talked about, getting close to failure in each set between that six and 30 reps, doesn't matter where along that spectrum you are, as long as you're getting close to failure in each set. So let's say you're doing three sets of lunges for your glutes. You want to get close to failure in every single set. It doesn't matter if you pick a weight where you can do six reps and you get close to failure

or pick a weight that's a little lighter and you go 25 reps and you get close to failure. Cool. So reps, that's the first one. The second one is the E is exercise selection. So choosing exercises that are loading one muscle group primarily at a time. I think one of the things that I see on social media a lot

is these kind of like combination moves, like you're doing a side lunge and a row at the same time, and there's just a lot going on. And so what happens is you end up stopping that exercise because you're gassed. So you're just like tired. Your cardiovascular system might stop you. Or maybe you're like,

you got to an arbitrary amount of reps, but you didn't actually get close to failure. Or maybe you're stopped because your neck feels a little uncomfortable or your back's feeling uncomfortable from being hinged over or whatever. Or you're working upper and lower at the same time, your upper body fatigues faster than your lower body. So the lower body portion of that was more or less useless. So exercise selection is important. I like to choose exercises that are really simple And just focusing on one kind of muscle group at a time. So just focus on your glutes Step ups bulgarian split squats things like that. Just I like to do the same. I agree with you one muscle group at a time

Don't try to do a bicep curl while you're also it's not fucking cirque de soleil like we don't need to hang from the ceiling and like It's just like just just let's keep it simple. You know what I mean? I see people online like with their, literally. I know. I know. And people are like, well, this is more effective because it's harder.

It feels harder. But just because something feels harder doesn't mean it's more effective because what matters is the stimulus to the muscle. Okay. What, it doesn't matter how tired you are, how many calories you burn, sweat, da da da da da da. What matters is that you get close to failure in the muscle that you're targeting. Okay.

So that's exercise selection. And then we have protein, which we've talked about in the last episode. But our dietitians recommend 0.75 to 1 gram of protein per pound of body weight per day. It seems like it's hard to do. And for some, it is hard. I recommend, or at least I have tracked in the past because I was, I had no clue where I was on that spectrum.

I was like, am I eating 60 grams? Am I eating a hundred grams? I have no idea. So I tracked, I found out I was eating very little protein. Do you use an app to track? Yes. I use, what's it called?

Chromometer. Chronometer. And it's cool because it, have you heard of it? It's cool because it also shows you the micronutrients so you can kind of see like where are my omega-3s where like you just like it so you guys would like it you're just putting like if you have a steak you put that or if you have an apple what do you just and it tells you everything that's in or typically in that

it breaks down yep it breaks down all of the micro macronutrients of each food chronometer yeah you have to put in. I like it for the, for the vitamin aspect. Yes. I think you would like it. It's really, yeah. It's MyFitnessPal works too, but MyFitnessPal isn't as like granular as Cronometer. I think you guys would like Cronometer. And I started using Cronometer because when I was pregnant, I wanted to make sure I was getting all the micronutrients and things like that, but I've just kept using it. But protein that's, and then the last one of the reps framework.

So we did repetitions, exercise selection, protein, and then structure. This is something that I think so many people lack and something that I think you guys are really good at. I think so many people are just saving random Instagram workouts and like doing whatever, like, you know, Monday they're working like glutes and abs and then Tuesday they're working glutes and abs

and then Wednesday, it's just random. So having a structure of, okay, I'm working each of my muscle groups one to two times per week on non-consecutive days. So there's room for recovery. And then I like to recommend taking recovery days where you're not really loading your muscles significantly. Because if you're overusing your body, you won't actually see the benefits and the results. We're going to talk about that. Don't worry, Michael. I saw him whip his head around so fast. Look at you. Don't forget to come back to this one. Before we get into that and put a pin in that, I want you to mention what you were saying about

your protein. So you tracked your protein and you said you weren't getting enough. Yeah. So how much were you getting and how did you get the rest of it? I was getting I was getting 60 grams, which is half the amount of what I should be getting. And I wasn't building muscle at that point. I was strength. So this is crazy. It's so hard to eat more. It is. It is. This is but this is wild. I was strength training and doing the exact same routine and not really seeing results. And I just changed my nutrition and my body composition completely changed. So what did you add?

One of my questions for you is why do you think people don't see results? I think nutrition. I think a lot of people put too much emphasis on their workouts to burn calories or burn fat. And that exercise is really burning very, very little fat. It's all about. So how did you add more protein? Give me a couple of ways. Okay. So I do a lot of protein powder. Wait, but quickly, what was the 60 grams of protein?

Like what did that look like in a normal day? Like what was the source? Just to give context of like people might think that they're eating a lot and they might be in your situation where they're not. Yeah. What was I eating? I don't even remember. This was years ago. I think I was eating like, I think I was quote unquote eating clean, but lots of like, lots of like rice and avocado. And I would make these like salmon patties all the time, but I wasn't eating a lot of, I wasn't eating a whole lot of meat.

So the salmon was the only source of really the protein. Yeah. Yeah. And that was getting me to the 60 grams, which, so it wasn't nothing, but, and I was eating clean, but I was also eating in a calorie surplus unknowingly because I wasn't tracking and I just had no clue about what I was putting in my body. I also wasn't eating any dairy because I, I had heard it inflammatory. And then I added dairy back in and I feel great doing dairy. And it's great. And it's a great source of protein. And my body handles it well.

So I'm like, I added it back in. That's really helped. So I do like Greek yogurt. I'll mix in protein powder with my Greek yogurt. I do a lot of cottage cheese. I swear, I've been eating cottage cheese, though, before it was like cool and trendy. Like, I feel like it's everywhere. Is it cool and trendy?

I don't know. I feel like I see it in like every recipe now to like increase the protein. I can't do the cottage cheese. I wish I could. I can't do it. You can't? No, I can do almost anything,

but I can't do the cottage cheese. Okay. I got to tell you my guacamole recipe with cottage cheese. That I could maybe do. Okay. It's good. Let her say the guacamole recipe.

This is a hilarious story. So in high school, I worked at Jose Peppers. You Midwest women will know this. It was like a fast, casual Mexican place. I was a server there and they would put cottage cheese in their guacamole to like bulk up the guacamole, but it's actually so good. So it's avocado, guacamole, lime, a little garlic, a little salt, a little cilantro. You can put onion in there if you want, but, and then you

put it on tacos or bowls or whatever, and then you get the fats from the avocado. And then you also get higher protein. of the cottage cheese. If I walk in the kitchen and see you whipping out cottage cheese to make guacamole, I'm going to be over the edge. How do you eat cottage cheese? What do you do? I eat cottage cheese. You can eat it in pancakes. You can cook it in pancakes.

Oh, yum. I put... Smoothies. Yeah, you put berries on it. But I just can't do the raw cottage cheese. You try honey on it. Raw honey. Yeah.

In the farmer's market. It's going to take a lot of honey. You can mix protein powder in there and put berries on top. I can't do the raw cottage cheese. You try honey on it. Raw honey in the farmer's market. It's going to take a lot of honey. You can mix protein powder in there and put berries on top. I could do yogurt. In your smoothie. Put it in your smoothie. It's extra protein. But yogurt is also, I think, very similar macro profile.

So if you like Greek yogurt. I could do the sheep milk yogurt. Okay, so go back to what you're eating. I can't hear about your cottage cheese version. I don't know you're eating a lot of cottage cheese. I don't know if I could do you eating a lot of cottage cheese. I love cottage cheese. I think it can make people gag.

I bet you have a lot of listeners that are turning this off right now. This is a bit of an A-B split test situation. It really is. I don't know if I want the cottage cheese version. I also like Greek yogurt, so don't sleep on that. I like the Greek yogurt. There's something about the cheese. I like the texture, but a lot of people don't.

So yeah, I do a lot of Greek yogurt. I do a lot of cottage cheese. I do a lot of, I talked about my sardine salad recipe last time. Still going strong on that. I swear I did sardine salad like four times a week when I was pregnant. What kind of sardines do you like? I know this is very detailed, but. Wild caught, boneless, skinless.

You have to get, what's the brand i'm looking at the one that comes in the circle no it's costco yeah costco just keeps winning they just no i've tried different ones i've tried like the sprouts ones no i like the costco ones the best and i do costco i do uh sardines greek yogurt so there's a ton of protein right there and from the sardines and the greek yogurt apple celery celery, artichokes, and pecans. You've talked about that on the last podcast. We have to do a blog post on that. Okay. Keep going with what you eat. Everyone wants to know. That's like four times a week. That's like almost every day I do. And then for dinner, I do like we grill a lot. So we'll do like chicken or steak or tacos, or I'm not someone that like,

I'll eat everything like i eat bread i eat tortillas i eat like that's how i am i'm not a people think i'm a carnivore online i'm like i eat a lot of meat but you started to put a bigger emphasis on the protein to crowd the other stuff out yeah exactly the red meat really helps you are like inspiring me to eat more red meat i You know what I ate before this? A bowl this big with red meat, with raw cheese, raw honey on top of it, with a little bit of siate chips in it. It's fucking amazing.

And I'm so full. It's been, how many hours has it been? It's been five hours since I've had it. And I swear it grows your hair. It's just like ground beef. It's just, no, it's force of nature, ancestral blend. So you get the liver. That's what I think grows your hair it's just like ground beef it's just great it's no it's force of nature ancestral blend so you get the liver that's what i think grows the hair you know the one thing that i feel guilty about is she says why didn't you weight lift why did you do this i i think that

there was this thing that went on for a long time where guys just figured out like they had different diets than women yeah meaning like we're just like oh yeah women don't eat these things women shouldn't eat red meat women shouldn't wait or women don't weight lift or like i just like men like like steaks more than women do usually typically yeah and i just i remember she was like why didn't you tell me to do these things or weight lift and i i think back to that time and i'm like oh i just thought like this is up to me in jewelry no but i just do you get what i'm saying i just thought that this is like something that women. I'll find ways. Like you just typically like, you just wouldn't think that women do a lot of this. I know that sounds really stupid, but it was just a thing which is like,

I do this kind of workout and eat this kind of way. And you do these kinds of workouts and you eat this kind of way. Yeah. And I know that women and men are obviously very different, but there's some things like we can train very similarly and we can eat very similarly. I don't think that we need to be so split on things. And a lot of, a lot of the reasons we train and eat certain ways as women is because of culture and it's because of advertising. Like you're saying, it's not, it's not because there's, it's better. It's just because that's what we're conditioned to do. So what are you doing

specifically now that you have had a baby when it comes to working out? Has it changed or is it the same? It's the same. So what's great about weightlifting is that you can, in strength training, is you can dial it up or dial it back. I've had quite the experience postpartum. For me, pregnancy was amazing. I felt the strongest I've ever felt.

I trained five days a week. I felt incredible. Postpartum was different. I struggled to recover for like four weeks. I just like wasn't healing and it was just taking time. And then also you guys know it rocks your world. Like you now have this little baby that's like you're not getting any sleep. And like my family was constantly over. It was just wild. So it took me a while. I started training again at six weeks when I was approved by my doctor. And it took me a while to kind of ease back in to lifting the same amount of weights that I was. That took honestly months for me. And to be honest, I wasn't as consistent as I was when

I was pregnant. So could I have progressed faster if I was more consistent? Probably. But again, I was really adjusting to the new lifestyle change, which I think just isn't talked about enough. I think there's a lot of women that are like, they hit the ground running and then postpartum, they hurt themselves. They've got pelvic floor instability that they're not addressing and they're just pushing through it because they want to try to like snap their body back, quote unquote, and they end up hurting themselves and causing more damage that they then have to address later. So I really eased in. I feel like I'm finally, I'm almost six months postpartum.

I feel like I'm finally in a place where I'm feeling so much stronger. I'm pretty much back to what I was lifting before baby. And, but it took time. I mean, six months. I think it's amazing that you look like this six months postpartum, but that's a tribute, in my opinion, to protein and weights. Yeah, i would say that i would say that it's it's a lot of how i trained when i was pregnant i mean i was like rolling down the road like the nutty professor well it's so common i mean again again i think

women are just like i didn't know i married this i didn't sign up for this wait stop i never said any of that i never said it there was no I never said it. There was an undertone. I loved you no matter what. I never did. There was no undertone. Yeah, there was. I was stone-faced. I was there the whole time.

You were stone-faced, but it was like... I was right in it. Also, I feel like postpartum changes men, too. They just appreciate you so much more after you have a baby. They're like, you are a god. Really? Yeah. Is that what you think?

Yeah, you're like... Yeah, sure. No, no. like really is that what you think yeah sure no no well in a narcissistic kind of way it's like well it's like hey you just helped me like kind of almost recreate myself but then also at the same time no i think like any man that goes through that experience and watches that like you can't come away with anything other than that it's just like it's so wild i mean like i would not happen i like immediately started crying when i'm like i'm not a big crier really no like right i'm not like a big crier are you gonna cry right now thinking about it i'm passing now okay isn't it like the best moment i feel like it was is the best craziest moments i loved giving birth and i cried hold on i cried both times which was the

first time i was like okay that was then the second time i'll be fine because that's what everybody says everyone's like the second time is just uh it hits you just as hard as well three days after i gave birth he's like what's wrong with you are you fucking kidding me you did it yes he did i'm like what's wrong with me okay first first you have to take anytime lauren says something like that it's exaggerated so it might have been three might have been three for sure could have happened in month three no why are you in such a bad mood she got crazy postpartum and i was gonna say did you get postpartum depression for both or only for the first but i was weightlifting that's why i'm so passionate about talking about this i gotta i

gotta redeem myself go ahead we didn't know i the first time But I was weightlifting. That's why I'm so passionate about talking about this. Hold on. I got to redeem myself. Go ahead. We didn't know. The first time around, I didn't even know what postpartum depression was. I didn't even know. I never heard. I didn't even know. Maybe you should.

Men need to be educated about it, but they're not. We did 18 episodes about this for like 20 years. We did a drag through. Okay. You know now. You know now. I have a random question what's going on and this is a question from our audience i want to know your opinion on ozempic

oh man your real opinion my real opinion okay so honestly from what i've gathered from like the doctors and things it's changing people's lives that need it i've seen that online i just saw someone post about it. Andy Galpin just came on here. Do you know who he is? Yes. And he said like basically same thing with a caveat though, but-

What was his caveat? I'll let you know your caveat. You want to know my, oh gosh, I'm so on the spot here. Cause this is so, I mean- No, give your real opinion. I know people that have taken it and I mean, it works.

You will lose weight, but I think unless there's a nutritional education behind it, I think it can be a little dicey because I think people under under fuel, very much under fuel. And then they're going to be dealing with a bunch of other issues when they get off of it or they'll just gain the weight right back. So I think if it's paired with number one, if you need it, I think I think there's people with diabetes and obesity that it's changing their lives. But then there's people that just want to like lose 10 pounds that are taking it. Yeah. And then they're just not eating enough.

It's so situational. I like the idea that it's really hard to give a blanket statement on it because it is so it's like everyone is different and in a different space. Yeah. And endocrinologists have been prescribing this for like 15 years or something like that. Like it's been on the market for a long time. Oh, I didn't know that. Yeah. So it's been a drug that they've been prescribing for diabetes and obesity for a long time. But it's just for some reason, I don't know what happened. The marketing like of it blew up and celebrities started taking it. Well, I love the idea that if somebody started taking it

and they were able to retrain the way they think about food and the way that they think about their habits and then they could get off it at some point and carry those healthy habits on for the rest of their life. Like I love that idea and also like maybe jump starting. But my fear is like, I just, if you look at most human beings,

most people are more keen on taking the easy route and still having bad habits. Yeah. And my fear is like, you're going to do this, create all the same bad habits and then under muscle and abuse and all that. And it was just like. Yeah. That's just, I mean, that's mostly what human beings do.

But I think it's like life. Some people are going to take it and take it to the next level and use it as a tool. And some people aren't. And that's just the way life goes. They're going to yo-yo forever until they completely address the underlying reasons of why they're overeating. I think overeating is such a sensitive topic because it's so emotional. A lot of people use food to numb their emotions. And so if they're now they're taking a drug, that's like, oh, I don't have that anymore. Like I don't that part of my brain is just but they're not actually addressing the underlying emotional issues when they get off of it. I just gain right back. Another listener question is

what can I do to increase my energy throughout the day, including like what types of exercises they should be doing? Great question. I mean, I'm a big fan of weightlifting for energy because I think that what a lot of people do is they over-exercise and they do too much cardio and then they're gassed and then they have to like go take a nap. Whereas if you're weightlifting, you guys can speak to this too. Like I feel like you're not as systemically exhausted after weightlifting. Your muscles are fatigued and you're tired and you put in work, but you're not going to be so exhausted that you need to go take a nap. So I'm really into exercising in ways that don't completely deplete you. I also think you're going to be a lot more consistent if you choose

forms of exercise that don't completely deplete you and grind you into the ground. Because if you're like, okay, I've got my workout at 8 a.m. tomorrow, I know it's going to kill me. I know I'm going to be dragging myself out of the gym on the floor. You're probably not going to show up to that workout. You're probably going to cancel. Versus if you know, okay, I'm going to go in. I'm going to get really highly targeted work. I'm going to target my muscles. I'm going to feel better. I'm going to have energy for my day. I think that's going to be a lot more sustainable routine that you're more likely to stick to. What success stories have you seen with your program? Tell us some things that you've seen where you're just like,

holy shit, this is incredible. I think we get a lot of people who have tried it all. We get a lot of people who have tried Pilates. They've tried CrossFit. They've tried this and this and that. And they're like, okay, I am not seeing results. I'm not able to stay consistent. And they come to us and they're like, I can stay consistent for the first time. And I'm seeing results for the first time. A lot of people are like, I've never seen as good of results. And yet I feel like I'm, I feel like I'm working out less hard again, because like we talked about, it's not necessarily about how hard it feels. It's about the stimulation to the muscle.

So when people can really get ahold of that, they're really gonna see better results. So they're more consistent. They're seeing better results. And one of my favorite things is that a lot of people are able to kind of do the things in their life a lot easier. There's a lot of transference into your daily life.

So people are like, I like to ski. My knees aren't hurting when I'm skiing. I like to travel and hike and my back isn't giving me problems after I go on like an eight mile hike. So I think the transference into daily life is really cool too. Did we talk about that on the first one where people like, I think we, it might've been with you in the first one where it's like a 25, 30 year old person's like, I have back issues. We did talk about that. Yes, we did. Yeah. Yeah. I was like, well, it's likely you're just under-muscled.

Like you shouldn't have back issues at 25, 30 years old. Right. And you know. Or maybe your hamstrings aren't strong. Exactly. If you are stronger, having, a lot of people put a lot of emphasis on mobility. I think mobility is great. But if you have more muscle and you're stronger, your joints or your muscles cross your joints

and improve the health of your joints. So if you have stronger muscles, you're going, your joints or your muscles cross your joints and improve the health of your joints. So if you have stronger muscles, you're going to have stronger tendons. You're going to have better joint health. You're going to physically feel better. So it's not just the aesthetics. It's also that you physically feel better. And that's also going to allow you to stay more consistent and train harder. If you feel better, if you go in and you're like, my back hurts because I just slammed myself into the ground doing this intense workout or I haven't been working out at all and I need to build some strength and you go into your workout and your back's killing you the whole time. Again, you're probably not going to stay consistent. I think that's what I like about

weightlifting is I get sensory overload. And when there's all these high intensity things being thrown at me and music and bright lights like a fucking rave and it's dark and it's too much sensory. Like what I like about weightlifting is you do a set and then you take a pause, you take a beat, you breathe, you can walk around. It's not someone screaming at you. Like I just that's not what I feel like that was making me stressed and more hungry. Yeah, totally. And for some people, I think it's motivating in the moment, maybe. I don't know. It's never very motivating to me. I'm always like... It gives me like a pit, like antennas. I just don't like it. Yeah, I don't like it either. I think I feel like on edge when I'm getting screamed out

to put in my 110. And I love what Brent said said i listened to brent's podcast it was it was awesome and i love what he said about you he was like you are not necessarily going to show up like with all-out intensity but you're consistent yeah and that is why you've been able to see the incredible result right and i'm not i'm not either like i people i don't know why people assume that about me but then they see me move and they're like oh yeah you're not an athlete i'm not an athlete it's hard for me to build muscle i don't know why people assume that about me, but then they see me move and they're like, oh yeah, you're not an athlete. I'm not an athlete. It's hard for me to build muscle. I don't have the genetics on my side. And so I have to rely on consistency and slowly progressing towards it. If I go to one of those workouts where they're screaming at me to do as intensely as possible, I'm going to hurt myself.

I would, if you told me right now, you can never work out for the rest of your life or go to the workouts where you're yelled at in the dark with rave music, I would say i'm I'm good. I'm never gonna work out. I get it. I can't I can't do it We talked about this with brent a little bit bringing him up But I think a common misconception especially When it comes to and this is we talked about this when she's first got into it with women and lifting weights is like the thing They always say i'm gonna going to bulk up. I'm going to get huge. And I was like, that's what every guy's been trying to do for years. And you barely add. It's hard. Yeah. So maybe, and you're

the perfect person to ask this. I don't see a lot of bulky guys. I'm not trying to be mean. No, right? It's hard. It's hard for even men and they have more testosterone than we do. We calculated how much muscle that I put on since I've been working with Brent and I won't like talk about me, but like it's, it's like literally half a pound of like basically once every, like every two months. And I, and the reason I say that it's incredible. No, but it's a, it's a lot, but it's a lot. Yeah. But what I'm saying is like, when you think about it's been three years, it't been a lot in my i think women think like i'm gonna add 15 pounds and have huge biceps and triceps and legs like it's so hard to do that like it's almost and i'm saying this as a man like it's like half a pound maybe once every two months which is it's a lot but it's taken three years to get to those marks so it probably didn't happen actually like half a pound no you know like it could have been four pounds in a year like six and you know what i mean yes and. And I'm just going to point out like

when she first started, I'm like, you're not just going to have huge biceps one day. No, I don't know why people think they're going to like overnight balloon up. And it takes like for women to gain five pounds of muscle. That probably is going to take an entire year for a lot of people. I'm currently on that now that I'm back to my routine, my goal is to build five pounds of muscle within the next year. So I know that like- That'd be a lot. Yeah, it is a lot. And I've done it before. So I have body recompositioned, I think two years ago. So I lost fat and gained muscle. I weighed the exact same, but like you talk about with the jeans, I had smaller jeans. My body composition changed. I had gained five pounds of muscle, but it took me, or no, sorry, I gained eight pounds of muscle, but it took me the whole year. And by, I didn't,

I don't feel like I looked bulky, but. And you're somebody that actively does this consistently all the time. I mean, it's your profession. And the reason I bring it up is because whenever I bring this up to people that are close to me that happen to be women even if i tell them like hey take some creatine and they're like i don't want to get huge and i'm like it's just not going to happen no like good luck yeah yeah my eyes are going to glaze over if we gotta that's the i don't want to get bulky as like no but i think i think it precludes a lot of people not just women but men too like you know hopefully it's changing i think what i think it's more when a guy says people, not just women, but men too. Hopefully it's changing. I think it's more when a guy says that.

I'm like, don't worry, sweetie. Don't worry, sweetie. I want to know how you are planning and looking at this year to put on five pounds of muscle from a really micro level. Yep. I'll tell you exactly what I'm doing. So I'm working out five times a week, weightlifting five times a week. You want me to go into what I'm doing. So I'm working out five times a week, weightlifting five times a week.

Do you want me to go into what I'm doing each day? Okay. So, and this is just the Eplofive time of week schedule. So upper body on Monday, Tuesday is lower body. Wednesday is a mix of trunk. So like- An hour workout? 35 minutes. Okay.

Wednesday is like trunk and then we'll do some like supplementary. So we'll do like maybe like triceps or there's a few other muscle groups thrown in there. Thursday, same thing, like kind of a mix of upper and lower. And then Friday is full body. I try to get 150 minutes per week of light to moderate intensity cardio. For me, that looks like walks or sometimes I'll take like a light intensity cardio class. Doesn't have to be insane. Usually I don't hit that number perfectly, but it's something that I aim for. Mainly just to stay active. She works out the same as me. So you're yelling at me for overworking out. It's approved by Dr. Shannon.

We will go back to how you work out. Go ahead. I don't believe Lauren takes recovery time, but go ahead. Okay, we'll get there. We'll get there. This is new that I'm adding. I did not do this during pregnancy. I also have not done this postpartum,

but adding a little bit of sprint work once a week. And I know you've had guests talk. Oh, it's awful. But I just, okay. I just did a podcast about this. Have you heard of REHIT? REHIT. Okay.

It stands for reduced exertion, high intensity exercise or high intensity training. So studies have shown that you can do a very low amount of sprint training and see substantial benefits. So you can do like two 30 second sprints separated by some recovery time twice a week. And that can be enough to substantially improve your metabolic health and your BOT max. Really cool stuff. So basically sprint training is going to be very low dosage, maybe just like once a week for me right now, where I do like two, maybe three 30 second sprints

with like two minutes in between. When I say sprints, it's not like necessarily just running. Like you can do jump squats, you can do bike sprints, you can go on the elliptical, you can do a lot of different sprints. So there's that. I covered cardio, I covered strength training, eating high protein.

I'm going to eat 120 grams of protein per day. And then recovery. I mean, I take two days off lifting each week. I swear by that because I think it has allowed me to stay consistent. I take them Saturday and Sunday. And by Monday, I'm refreshed. I feel ready for my workout.

And the beauty is, is that when you have that recovery, that dedicated recovery time, your workout feels a lot more effective because you're fully rested. You're fully recovered and you can put in really good effort. So it's not so like washed out. Doesn't the muscle need that kind of recovery once in a while too to grow? Yes, absolutely. Absolutely. You can take less than that. You can take one day off. I like two days. I think it's very manageable for people's schedules. It's effective. It allows you, I think, to stay consistent. I take Sunday and Monday off. I take Pilates on Monday only. So I do the same thing she does. And Michael thinks I was overtraining because I do five days a week. Okay. So I think if you do it long enough, sometimes she will be like, oh, this is like, I'm so sore. This is like therapy.

She'll keep going. And I'm like, I think that's, you need to take a break and you'll probably get better results later when you come back. If you're that sore and you're that tired. That is true. If you're training, when you're really sore, think about your session. When you're really sore, you're probably not lifting as heavy or doing as many reps. It's just harder.

So you're not getting the same stimulus to your muscle. So you can train when you're sore,. So you're not getting the same stimulus to your muscle. So you can train when you're sore, but if you're getting sore all the time, especially for how trained you guys are and how consistent

you guys are, it might mean an extra recovery. Well, I'm not saying she shouldn't go do something. I'm just saying like, say that you're doing four days of weightlifting.

Maybe just not lift. Yeah, go do something else. Yeah. Thank you, Dr. Michael. Lauren is like, guys, I'm not listening to you. What are other wellness things that you are doing in this moment that you're really loving? I just started taking creatine. I did not take that when I was pregnant or breastfeeding. I don't know the implications. I think you actually might be able to. So you guys check me on that. I'm not sure. But I was just like, I'm just going to wait till I'm done. So I started taking creatine. I'm big, big, big, big on sleep. And even with a baby, I prioritize my sleep. And for me,

what I've found works really well is she's going to wake up a couple of times. It gets better as they get older, but she's going to wake up a couple of times in the middle of the night. Don't tell me that. I can't. Okay. Well, I want to know your guys' sleep. No, go ahead. Go ahead. Okay. So what I do now is I just get in bed a lot earlier. And what that does is it gives me like an extra hour or two buffer, not an hour or two, probably one hour of buffer so that when I am up extra in the middle of the night, it kind of evens out. So I end up getting like eight or nine hours of sleep. One of the best things about having kids is you start that bedtime starts to creep down.

That's what's happened. We're done at like nine o'clock. I'm truly, I'm done at 730. I love that. We're finished. I think about you all the time. I'm like, I should put my, it's 730. I should put my phone down. I literally want my phone nowhere near me unless it has a meditation on at 8 o'clock. I think if the phone

is like disgusting. We'll go to our kids and be like... I don't know why. I'm like, it's like an STD. I'm like, don't touch me.

What do you do at night? Do you watch TV? We go to our kids. No. No? What do you do? No, no. Right now I'm playing

a video game called Wukong. He has a big video game. But that's a different story. That's right. Honestly though, it's a nice little break. It's just shortly right now. I like to listen to meditation

and read my Kindle. But we lie to the kids and we're like, well, we don't lie. Yeah, we do lie. We just say it's bedtime and little break it's just shortly right now i like to listen to meditation and read my kindle but we lie to the kids and we're like well we don't lie but we just say we just say it's bedtime and they'll look at the shades down and we're like it's not it's dark out it's like literally like our daughter would be like daddy it's still like the sun's right there i'm like they're gonna get smart and they're gonna be like peek up through the curtain and see the sun no normal routine though it's like we're in bed the red light we're reading a book or something that's right now i'm playing wukong though so it's not a good time to ask me. What is Wukong? It's just a fighting game.

Anyways, I play these games once in a while. Not all the time, only if there's a really good one that comes out. Okay, fair. So I'm not good right now. But normally it's like 8 o'clock bed, read a book. It's books, no screens. No screens. The kids have no screens.

We have no TV in our bedroom. So no shows you guys don't watch? No. I'm done The kids have no screens. We have no TV in our bedroom. So no like shows you guys don't watch? No. I'm done. I would say in the last year we have definitely

fallen behind on shows. I watch shows. I just don't watch them at night because it's bad for your eyes. No, but we used to watch a lot more shows and now we don't really watch that many.

You don't have time when you have kids. I watch them when I'm on a plane and I'm not with them if I'm going to work. I'll watch them on like a random Sunday when my kids are taking a nap but I don't watch I don't a plane and I'm not with them if I'm going to work. I'll watch them on a random Sunday when my kids are taking a nap,

but I don't like to watch shows at night. If ever I try to put on a show, the kids will come in and be like, oh, is this a daddy show? I'm like, yeah, it's a daddy show. Go. And they're like, no, put on Bluey. I've seen every episode of Bluey now.

Do they win? You put on Bluey every time? I can't be like, no, I'm playing Wukong right now. Get out of here. What's your baby's name? Olivia. So cute. We named her Olivia.

And then we learned that it's the number one girl name right now. So she's going to have like five other Olivias in her class. And we didn't do it on purpose. But she goes by Liv. So then it's a little different. You're talking to a Michael and a Lauren. So it's not like me. I know.

Gosh. It's not like me. Did you guys have nicknames, though? Did you go by your last names? No, you didn't go by Mike. No, no, no. You didn't go by Mike? no you didn't go by Mike? no there was a Mike

a Mikey and a Michael and I was like you guys can take those Mike Mikey things so you were the Michael I was the Michael yeah I love it

Mikey I mean Mikey might be listening it's a little much Mikey is like what? if you could tell us about she was like a 30 something year old Mikey you know what I mean?

that's true if you could tell us about your brand because you also tell us about your brand, because you also gave us a code for six weeks free, which is insane. Tell us about your brand. Like if someone's listening, they've never heard of it. Yes.

So it's exactly what we're talking about. We apply the science to classes. So it's online classes. If you like classes, you'll love it. I think a lot of women want to just be told what to classes. So it's online classes. If you like classes, you'll love it. I think a lot of women want to just be told what to do. And we are constantly queuing in our classes. We're constantly educating. We're constantly giving swaps. So you're like, oh, one of our things is like, if you hate pushups, we're not going to make you do them. Just do chest presses. It targets

the same muscle. It does the same thing for you. You can swap because if you hate what you're doing every single workout, you're not going to stay consistent. So we're in your ear on the screen talking to you the whole time. We release all new classes every single week so you don't have to repeat the same classes. And it's very structured. We're very into structure. Monday's upper body, Tuesday's lower body, just like what I laid out. And then we have some nutrition guidance on there from registered dietitians. If body recomposition is your goal, you can go on there and calculate your protein needs and your calorie needs. And we've got some awesome meditations. And it's just our goal is for to help women build muscle through gentle consistency, which means just showing up. Can we also do a giveaway? Yeah. Okay. You tell us what we get.

A year of airflow. I love it. Love it. One person wins. How many do you usually do? I don't know. Let's do three. Yeah, let's do three. A year of Evlo. If you follow, tell us who to follow.

Dr. Shannon on, it's dr.shannon.dpt on Instagram. And tell us your favorite part of this episode on my latest post at Lauren Bostic. And then what's the code? They get six weeks free. Tell us where. Skinny. Skinny. Skinny at checkout Bostic. And then what's the code? They get six weeks free. Tell us where. Skinny. Skinny. Skinny at checkout.

Okay. Six weeks free. And give us the Instagram and the website and everything. You can follow Evlo Fitness as well on Instagram and evlofitness.com. And I highly recommend that if this episode didn't answer one of your questions

to go back and listen to the first episode with Dr. Shannon. It was a very popular episode. It did very well. You guys loved it. I learned a lot and I just think it's a really nice part one to this. You can go listen or watch it. And next time you come back, you'll have five more pounds of muscle. That's right. I'll be bulky then. Bulky. Thank you for coming on Shannon we will see you

at Gear Media in real life where we're doing a panel together cannot wait on lifting health fitness we kicked Michael off

oh can't wait I can't wait to talk about that she's like I can't wait for him to be off but thank you for the best appreciate you

thank you wait don't go make sure you're signed up for our newsletter that tells all our tips, tricks, secrets, and hacks. Go to tscpodcast.com to sign up. And then if you love this episode, go listen to Dr. Shannon's first episode.

It's episode 587. And we really dive into all things health, fitness, and diet. Be sure to check out istandwithmyak.org to help animals in need. That's IStandWithMyPak.org. Thank you guys so much for listening and we'll see you on Monday.