Iron Oath Weekly

Welcome back to Iron Oath Weekly — today we’re giving you the ultimate recipe for disaster this holiday season. We’re talking self-sabotage, and how to destroy everything!!!❌ #1: “Say yes to everything!”✅ #1: You do NOT need to say yes to everything❌ #2: “Then say yes to everything at the event!”✅ #2: Don’t get sucked into the guilt trip or FOMO.❌ #3: “Screw the gym — start fresh in January!”✅ #3: Start the next day — not in January, not Monday.❌ #4: “Drink as much alcohol as possible!”✅ #4: Cap your drinking.❌ #5: “Don’t move — stay cozy and sedentary!”✅ #5: Keep moving, even if it’s light.❌ #6: “Give yourself no grace — perfection or nothing.”✅ #6: You will mess up. And that’s normal.❌ #7: “The holidays only come once a year — go all in!”✅ #7: Avoid the ‘last supper’ mentality.❌ #8: “Eat all the desserts — it’s the holidays!”✅ #8: Follow the 1–3 bite rule.❌ #9: “Winter arc = eat everything and call it bulking!”✅ #9: Remember, summer bodies are built in the winter.Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Iron Oath Whoop Community Invite Code : COMM-4D361FInstagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Weekly (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren answer the most common questions they get from their clients. On average they see 100's of clients each week that range from young to old, men to women, and trained to untrained. These questions will help you no matter if you are beginner or advanced. Here are the questions they discuss: 🏋️‍♀️ TrainingHow many days per week should I train to see results?Should I do cardio before or after lifting?How often should I try and PR?What is the benefit of wearing a weight belt? 🥦 NutritionWhat are the best apps to track macros? How much protein should I eat?Should I take Creatine?🧠 Mindset & RecoveryWhat do I do if I mess up my diet?Do I need rest days? Do you need to bulk to gain muscle? Rapid Fire Round Short yes/no or “this or that” answers to common myths:Fasted cardio or fed cardio?Squats or hip thrusts?Body weight scale or body measurements?Machines or free weights?Cheat meals or refeed days?Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Iron Oath Whoop Community Invite Code : COMM-4D361FInstagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Weekly (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren discuss all things dopamine. You will learn about the importance of doing hard things to preserve dopamine, the science behind how dopamine works, and why our world is harming the way our reward systems work.Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Iron Oath Whoop Community Invite Code : COMM-4D361FInstagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Fitness (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren discuss their perspective as coaches, why coaches work to increase results, and examine the different types of coaching and how they can benefit you!Quote: If you are “too tired” to workout… It is probably because you don’t workoutGet 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Iron Oath Whoop Community Invite Code : COMM-4D361FInstagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Fitness (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren discuss all things nutrition. They dispel myths, bring you the facts, and attempt to entertain you along the way. Enjoy!Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Iron Oath Whoop Community Invite Code : COMM-4D361FInstagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Fitness (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren discuss how our furry friends impact our mental health, sleep, microbiome, and more. They cover fun facts, studies, Whoop user input, and a lot of anecdotal effects they have noticed from owning a cat named Ghost and Bernese mountain dog named Obi. Have a listen and let us know something you learned from this episode!Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Iron Oath Whoop Community Invite Code : COMM-4D361FInstagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Fitness (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren discuss how to find perfect person. To do find your perfect suitor you need to focus on these 5 things:PatienceOpportunityPracticeIntegrationCommunicationEach one of these is discussed in-depth in this episode. Sit back relax and gain some confidence (hopefully) in your existing relationship, or know exactly what to look for if you are single and ready to mingle!Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Iron Oath Whoop Community Invite Code : COMM-4D361FInstagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Fitness (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren discuss the undiscussed. They shine light into the dark side of bodybuilding and leave no stone unturned. Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Iron Oath Whoop Community Invite Code : COMM-4D361FInstagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Fitness (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren go over the blood tests you should actually care about. They discuss. normal ranges versus optimal ranges and go over their actual blood results. Find out how healthy they actually are!Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Iron Oath Whoop Community Invite Code : COMM-4D361FInstagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Fitness (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

Importance of Mindset Screw It / F**k It Mentality All or Nothing Mindset The “Streak” Mindset “Black out” Mindset Everyone is Obsessed with me Mindset Move the needle mindset "You get rewarded in public for what you practice in private"Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Iron Oath Whoop Community Invite Code : COMM-4D361FInstagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Fitness (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren give you 1o MORE tips to make the gym a place you want to go to instead of feeling like you HAVE to go in 2025.Track Your ProgressSpotting Machines vs. Free WeightsWear Flat ShoesKnow Gym Etiquette / Consistency Try a ClassBring a LockShoes and Clothes in CarInvest in a Good Water BottleNutrition is KeyGet 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Iron Oath Whoop Community Invite Code : COMM-4D361FInstagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Fitness (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren give you their top 10 tips to make the gym a place you want to go to instead of feeling like you HAVE to go. Shop Around for Gyms —> Day PassesTry out different gyms before committing to one. Day passes give you the chance to find the best fit for your needs.Start with a PlanHaving a structured workout plan will keep you focused and make your gym sessions more efficient.Set Realistic GoalsSet achievable short-term and long-term fitness goals to stay motivated and focused on your progress.Learn Proper FormMastering form is essential to avoid injury and get the most out of your workouts. Start Slow and Progress GraduallyBegin with lighter weights and focus on building a solid foundation. Overloading too soon can lead to injuries.Don’t Compare Yourself to OthersFocus on your own journey. Fitness is personal, and everyone is at different stages of their progress.Bring a Buddy —> Way Less ScaryHaving a gym buddy can make the experience less intimidating and more enjoyable.Layout of the GymAlways warm up before your workout and take time to stretch afterward to prevent injuries.Hydrate Before and AfterStaying hydrated helps maintain energy levels, improves performance, and aids recovery.Rest and Recovery Giving your body time to rest is crucial for muscle recovery and growth. Don’t skip rest days.Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Iron Oath Whoop Community Invite Code : COMM-4D361FInstagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Fitness (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

How to Start 2025 off Right: Setting the right goals SMART GOALS (Specific, Measure able, Achieve able, Realistic, Time-Bound. Yearly, monthly, weekly goalsMake meaningful goals with a WHYAccountability partner, coachWearables, data, spreadsheets, sticker charts, planners. Whoop communityDon’t be afraid to reward yourself. Environment Set up your environment for success You are the people you surround yourself with Know when you distance yourselfRelationship, friendships, family Don’t be afraid to say hard things Navigating difficult conversations and situations Losing WeightWeigh yourself everyday .5 -1lb a week is realistic weight lossTake multiple measurements / photos (everyone loves a good transformation photo) Eat the same thing everyday Cut out processed foods one by one Drink water Cravings? Tea, gum, brush your teeth, wait, dark chocolate, eat a small SMALL bite, spit it out if you have to Finances Emergency saving fund - At least 1,000 Pay off debt Save 3-6 months of your salary in case you lose your job Sign up for reoccurring investments like Charles Swab or Betterment It is way easier than you thinkFind out your subscriptions and stop the ones you don’t need Shared credit card Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Iron Oath Whoop Community Invite Code : COMM-4D361FInstagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Fitness (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this weeks episode Ryan and Lauren discuss why there was a podcast name change, a fact check about a dead guy, and go deep into taking charge of your health no matter your age. Here are the three main topics discussed in this episode. 1. Why it’s important to take charge of your health no matter your age 2. People normalizing feeling bad when you don’t have to.3. Don’t blindly trust your doctor Ryan and Lauren give many practical tips on how to take charge of your health and bring many stories of times where they went wrong in the past. You can learn from these and start creating change in your weight, muscle mass, and biomarkers. Tune in to hear our thoughts and answers on these questions and more.Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Fitness (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren answer the fitness questions we get asked all the time. Some of these include: What do we think about AI/Smart Fitness Apps?How much protein do I need daily?Is creatine safe if I have lactose intolerance? Should I take creatine?Are machines or free weights better?What’s the best way to build muscle?If I am dieting should I maintain the same kcal intake on my off days? How long have you and Ryan been together? Do you eat carbs? How do I get the stubborn belly fat off my stomach? Do you need implants to do well in body building? Tune in to hear our thoughts and answers on these questions and more. Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoathGet your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Fitness (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren go over tips and tricks for bodybuilding show day and recap Lauren's most recent show, the NPC Rocky.Some of these tips and tricks could save your next show day. They cover how to pee with your tan, how to dry your tan, how not to stain your sheets, how to pump up, what to bring to the show, and more.Ryan and Lauren also quickly summarize Lauren's 16 week prep leading up to this show and how she literally started from the bottom. Tune in and let us know what you think with a comment on YouTube or a review on Apple.Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath Fitness (this is where episodes air)Coaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren discuss the 5 love languages and why they are critical to understand for your romantic relationships, but also your relationships as well. These love languages are from a book by Gary Chapman called "5 Love Languages, The Secret to A Love That Lasts". They are: Quality timeGiftsWords of affirmationActs of servicePhysical touchSome of the topics covered in this episode include, why it is important to know yours partners love language, how giving is different than receiving, they are not just for partner love (sibling love & parent to child love), and how do you learn your love language?Ending quote to think about: Don’t eat with people you wouldn’t starve with Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath FitnessCoaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren discuss the science of alcohol and how it impacts exercise, sleep, your relationships, fertility, memory, overall brain health, and more.This one is more scientific than our other episodes, but we make it easily to digest and understand. Ryan and Lauren are passionate about this topic and have plenty of experience drinking and not drinking, so tune in and follow us if you like our energy.Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath FitnessCoaching and Nutrition: www.ironoathfitness.comBe sure to follow us on Apple Podcasts. It helps more than you know.Cited Research: Daviet, R., Aydogan, G., Jagannathan, K. et al. Associations between alcohol consumption and gray and white matter volumes in the UK Biobank. Nat Commun 13, 1175 (2022). https://doi.org/10.1038/s41467-022-28735-5https://www.healthline.com/health/facts-about-alcohol#factsContribution of alcohol use disorders to the burden of dementia in France 2008–13: a nationwide retrospective cohort study Schwarzinger, MichaëlBaillot, S et al. The Lancet Public Health, Volume 3, Issue 3, e124 - e132 https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30022-7/fulltexthttps://www.sciencedirect.com/science/article/abs/pii/S0741832900001245?via%3Dihubhttps://www.nejm.org/doi/10.1056/NEJM198705073161902?url_ver=Z39.88-2003%F0%9D%94%AFid=ori:rid:crossref.org%F0%9D%94%AFdat=cr_pub%20%200pubmed

In this episode Ryan and Lauren discuss whether spending your hard earned cash on quality gym clothing is worth it. They have both tried numerous brands over the years and definitely have some strong opinions on whats what. Most of the major brands (Lulu, Alo, gymshark, etc) are compared and contrasted, so tune in to be entertained and learn a thing or two. Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)YouTube: Iron Oath FitnessCoaching and Nutrition: www.ironoathfitness.comQuote: Do you think you’ll reach a point where you believe you achieved everything you are capable of? Be sure to follow us on Apple Podcasts. It helps more than you know.

Intro Today we are talking about how everything from sex, steps, and your dog sleeping in the bed can affect your performance in the gym. Welcome back to Too Much in Common!What we have in common? We don’t care about big things, but sometimes small things stress us out WhoopOverview and how long we have been using itMember since Apr 2018 / Lauren 1 year Different types of wearables What we mainly use it for Ryan - sleep, calories, resting heart rate and respiratory rate Lauren - calories, sleep, strain CostAnnual 239$Whoop Pro 383$ (Free item every 3 months (bands, batteries, body) 20% off all items and free shipping)Monthly 30$Pros Just added steps Completely waterproof and doesn’t need to be washed muchStays charged for 3-4 daysEasy to wear all day/nightData is very accurate (HR/calories)Great customer serviceTried and testedVery customizableConsBattery Accessories are expensiveCost can be seen as a con