Podcast Summary: Lipstick on the Rim

Episode: Kim Kardashian’s Trainer On Protein, Lifting & The “No Excuses” Routine
Date: February 10, 2026
Host: Molly Sims & Emisha Gormley
Guest: Sonata Greca (Kim Kardashian’s Trainer & Founder of We Rise App)

Episode Overview

This episode zeroes in on strength training, protein, and finding a sustainable fitness routine with Sonata Greca, well-known as Kim Kardashian’s personal trainer and creator of the “We Rise” fitness/mindfulness app. The conversation covers breaking out of the cycle of failed fitness resolutions, busting myths about women and weights, how much protein women really need, and actionable advice for building discipline and lasting change. The tone is encouraging, down-to-earth, and science-backed—served with straight talk and a few laughs from hosts Molly and Emisha.

Key Discussion Points & Insights

1. The Struggle with Fitness Resolutions & January Burnout

• By February, most people’s New Year’s motivation has faded.
• Sonata Greca shares that “Quitter’s Day” happens fast:

  "I was surprised to know that it came on that quickly, like a week or two after those New Year's resolutions are set. So you're not alone for whoever's kind of jumped off the fitness bandwagon." (05:33)

• It’s not about lacking discipline—it’s about setting unsustainable expectations.

2. Sonata’s Fitness Journey & Rethinking Body Ideals

• Grew up active in Albania, but early fitness was tied to staying thin, not being strong.
• Shifted from “punishing” herself with overtraining/undereating to fueling her body and lifting weights.

  "Once I started to feed my body versus punishing it, everything changed—how I looked, how stable the physical aspect and the mental aspect was." (07:36)

• Advocates for chasing strength and health over unrealistic thinness.

3. From Anxiety to Empowerment via Strength Training

• Movement became her “lifeline” through anxiety, depression, and eating disorders (11:23).
• Built her now-massive platform by posting workouts daily since 2019, emphasizing the power of consistency.

  “Consistency is key to everything, to whatever you want to achieve.” (12:44)

4. Discipline: Find Your “Why” Beyond Aesthetics

• Movement, especially strength, supports mental health as much as physical (13:41).
• To build discipline: anchor your motivation in lasting values

  “Find your why beyond aesthetics…pick something that is deeper, more sustainable, that will fuel your fire to keep going.” (14:30)

• Morning routine: Greca uses Mel Robbins' “5 second rule” to get up—“Just get up and go. Even if you have to crawl out of your bed.” (16:08)
• Positive affirmations frame her mindset for the day (16:08).

5. Building a Sustainable Routine—Start Small

• Three days a week of strength minimum; focus on big, compound movements (19:56).
• If you have only 30 minutes: Prioritize deadlifts, squats, pull-ups, or similar “big return” exercises.
• For beginners, start with even 5 minutes per day—consistency matters more than duration.

  “Can you show up consistently for five minutes every single day? ...Set that habit for two, three weeks.” (20:36)

6. Ditching the Scale & Setting Realistic Goals

• The scale is unreliable, especially when gaining muscle.
• Instead, pay attention to how you feel and celebrate small wins.

  “Slow, sustainable progress is the best kind of progress. Slow is fast, and fast is slow.” (22:21)

7. Lifting Weights as a Woman—Debunking Myths

• Weights won’t make you bulky; they are crucial for bone health, hormones, and longevity (23:19).

  “Strength training will not get you bulky... What about your health at the end of the day?” (23:19)

• Women are at higher risk for osteoporosis, and muscle mass is the real currency of health (38:46).

8. Training Structure & Example Workouts

• For Kim/Kim’s program: split upper and lower body, plus incorporate sprints (24:14).
• Use We Rise App for structured plans—Molly reports the app is “not intimidating at all” (24:47).
• Sprints: assault bike, rowing, battle ropes, sprint treadmill, or plyo moves at home (25:12).

9. Protein: How Much, When, and What Kind

• Protein is more important—and the required amount is higher—than most women think:

  “We can go on the lower side of 0.8 grams to 1.2 grams per pound of body weight…and it gets even more important as we age, as we get into perimenopause and menopause.” (26:54)

• Favor complete proteins: “Whey protein and unfortunately animal-based protein are the gold standard.” (27:27)
• Sonata co-founded Ionic Fuel (32g protein/can, no artificial sweeteners).
• Her meals: Always protein-centered, with healthy fats, veggies, and complex carbs.

10. Nutrition Musts & Must-Nots for Women

• Do NOT skip breakfast or cut carbs completely; carbs are fuel for your brain and hormones (32:02).
• Instead, focus on complex carbs: sweet potatoes, brown rice, whole grains (32:44).
• Snacks: Yogurt with berries and walnuts, protein drinks, “kitchen sink” salads (30:56).

11. Supplements—When and What Really Matters

• Food first, supplements for gaps (34:54).
• Best to test for deficiencies, but most people will benefit from smart choices in protein, magnesium, etc.
• Rapid Fire (36:43):
  • Protein powder: YES
  • Creatine: 100% YES
  • Magnesium: YES (“threonate” at night)
  • Green powders: Yes, with caution ("pixie dusting" warning)
  • Fasted workouts for women: Total BS
  • No pain, no gain: YES
  • Scale/weight equals progress: NO
  • Extreme calorie restriction: BS

12. Celebrity Training Myths & Best Practices

• The real secret is discipline, not magic:

  "It's actually in the work. It's not in the magic pill." (36:31)

• Non-negotiables for celebs:
  • Schedule workouts like appointments
  • Hit protein and nutrition targets
  • Train 4-6x/week consistency

13. The We Rise App—Beyond Fitness

• Fitness plans, mindfulness, nutrition, personal development (trauma, relationships, imposter syndrome)—not just a workout app (33:45).
• “We realized women have needs beyond just that...how do we create kind of a one stop shop for all of those needs?” (34:30)

14. Mindset Habits that Actually Work

• Morning affirmations/intentions and “I can” muscle:

  “It's a vote towards your self belief...All these little steps…strengthen that I can muscle.” (40:10)

• Advice to her 10-year-old self: stay joyful and content as you are (41:12).

Notable Quotes & Memorable Moments

• On January burnout:

  "You're not alone for whoever's kind of jumped off the fitness bandwagon. It happens." (05:33) – Sonata Greca

• On discipline:

  “Consistency is key to everything, to whatever you want to achieve.” (12:44) – Sonata Greca

• On motivation:

  “Find your why beyond aesthetics…pick something that is deeper, more sustainable, that will fuel your fire to keep going.” (14:30) – Sonata Greca

• On protein:

  "We can go on the lower side of 0.8 grams to 1.2 grams per pound of body weight…more important as we age." (26:54) – Sonata Greca

• On strength training myths:

  "Strength training will not get you bulky...What about your health at the end of the day?" (23:19) – Sonata Greca

• On 'secret' of celebrity fitness:

  "It's actually in the work. It's not in the magic pill." (36:31) – Sonata Greca

• Rapid fire myth-busting:

  • “Fasted workouts for women: BS. Total BS.” (37:40) – Sonata Greca
  • “Extreme calorie restriction: BS. Total BS. It’s working against you actually.” (37:51) – Sonata Greca

• On mindset:

  "It's a vote towards your self belief...all these little steps…strengthen that I can muscle." (40:10) – Sonata Greca

Segment Timestamps

• Theme intro / New Year’s burnout: 03:32 – 05:33
• Sonata’s fitness journey: 06:11 – 08:36
• Discipline & motivation: 13:06 – 16:08
• Building a routine (5 min rule, habit setting): 16:08 – 21:17
• Scale & goal-setting reality: 21:54 – 23:04
• Strength training myths: 23:04 – 24:11
• Kim K’s / celeb routine & We Rise App: 24:14 – 26:23
• Protein deep-dive: 26:42 – 32:02
• Food vs. supplements: 34:42 – 36:19
• Celebrity secrets & rapid-fire myths: 36:26 – 38:22
• Quality of muscle vs. weight loss: 38:22 – 39:17
• Affirmations & boring-but-effective habits: 39:17 – 40:35
• Final advice to 10-year-old self: 41:04 – 41:36

Conclusion:

Sonata Greca’s message is clear:

• Strength is for everyone—especially women
• Start small, focus on consistency, and find your deeper “why”
• Don’t fear protein or carbs, and don’t chase the scale
• Persistence and discipline—NOT magic pills or shortcuts—are what deliver results, for celebrities and everyone else

Follow along with the We Rise App, and remember—every small effort is a vote for your future self!

Follow the hosts:

• Molly Sims: @mollybsims
• Emisha Gormley: @lipstickontherim & @emishagormley
• Guest: @senadagreca