Podcast
Iron Oath Weekly
Hosted by Ryan and Lauren · EN
Hello everyone! We are Ryan and Lauren and we love everything fitness, health, nutrition, bodybuilding, and exercise science. We are doing this podcast to entertain, educate, and help you become the best version of yourself in the gym and beyond.
We will do our best to inform you on the latest research that pertains to fitness and diet, but this podcast will not be a deep dive into peer-reviewed papers. There are other podcasts out there that already do this very well (Iron Culture, Huberman Lab, etc). Our goal is to bring you this information in a fun digestible way.
Our main goal with this is to change the way you think about working out and eating healthy. We are all about the long-term effects and chase consistency not quick-fixes. If you are an absolute beginner or an advanced fitness enthusiast we want you! We are building a community of like-minded individuals that are looking to better themselves physically, mentally, and emotionally. If you believe there is always room for improvement then come along because we have that in common!
20episodes
Episodes
Newest firstAll episodes
Frequently Asked Fitness Questions Answered | Too Much In Common
Nov 21, 202400:48:22Tap to summarizeIn 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.
Transcribe →Tips & Tricks For Bodybuilding Shows (NPC Rocky Recap) | Too Much In Common
Nov 11, 202401:12:08Tap to summarizeIn 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.
Transcribe →The 5 Love Languages And Why You Need Them | Too Much In Common
Nov 6, 202400:59:39Tap to summarizeIn 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.
Transcribe →Is There an Amount of Alcohol Thats Healthy for You? | TMIC
Oct 30, 202401:07:39Tap to summarizeIn 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
Transcribe →Does Good Gym Clothing Really Make A Difference? | Too Much In Common
Oct 23, 202400:57:33Tap to summarizeIn 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.
Transcribe →Do You Need A Fitness Tracker? | Too Much In Common
Oct 16, 202400:56:20Tap to summarizeIntro 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
Transcribe →Bodybuilding Explained | Too Much In Common
Oct 9, 202400:55:46Tap to summarizeShow Day: NPC Supplement Giant Colorado Muscle Classic In this episode Ryan and Lauren discuss bodybuilding shows and what to expect as a first time competitor or spectator. Bodybuilding is a niche sport and one you may not be too familiar with, so we break down all the details for you in this episode.Into: Colorado Muscle Classic Oct. 5th —> peak week, show day run down, what we thought of the show, what to expect as a spectator, different federations What do we have in common segmentOver season everything Cute gym Moment Segment Peak week —> Loading / Water / Salt Less cardio / increase in carbs and overall food to fill out Show day run down —> Tanning, gloss, line up, individual routine Physique, classic physique, bodybuilding Bikini, wellness, figure,True Novice, Novice, open, masters, special —> Overall What we thought of the show —> Smaller show Qualifying for nationals Different federations If you want personalized coaching or nutrition from Ryan go to www.ironoathfitness.com
Transcribe →Gym Etiquette: Stop Messing These Up | Too Much In Common
Oct 2, 202400:53:47Tap to summarizeIn this episode we discuss everything gym etiquette. Some of these are fairly obvious, but I guarantee there will be some that you haven't heard of before. We start out with some rapid fire ones that are more typical. For example, wiping down your equipment, when you should film yourself, how to use chalk and more.Then we deep dive into some more nuanced topics of gym etiquette, which is the part where you really get some bang for your buck. I think a lot of these topics are supposed to be "unwritten rules" of the gym, but if you are new or generally inexperienced it could take you years to pick up on them. Like we mention in the episode if you have an obvious gym etiquette rule that we missed we would love to hear about it. If you learned something from this episode leave us a comment! We are looking to shout out the community in upcoming episodes, so stay tuned because you could get lucky.
Transcribe →What the Heck is Body Dysmorphia and Do You Have it? | Too Much In Common
Sep 27, 202401:17:15Tap to summarizeIn this episode Lauren and I discuss where the heck we have been, how my thumb almost got cut off, timezone traveling, and our main topic of body dysmorphia. Check out the outline below!Episode overviewDefine BDWho deals with itWhy people deal with itPlastic surgery/Cultural normsWhy its prevalent in bodybuilding/fitnessOur experience with it and how we deal with it. We dive deep into how body dysmorphic disorder (BDD) is diagnosed clinically, the various treatments offered, why men and women deal with it, how common is it really, and more. Obviously, we take a lot of our examples and information from the fitness realm because it does appear to be more common in this population. Lauren and I have both dealt with BDD in varying degrees, so we also give tangible advice on how to deal with it and get through it. If you learned something from this episode leave us a comment and review! We are looking to shout out the community in upcoming episodes, so stay tuned because you could get lucky. Also, check out the sponsor of this episode AE 5! Its the greens supplement everyone wants, but no one can get their hands on. This is for obvious reasons that are stated clearly in this episode.
Transcribe →We Wish We Knew This When We Started Lifting | Too Much In Common
Aug 30, 202400:51:25Tap to summarizeHey everyone!On this episode we talk about 6 things we have learned about fitness and nutrition over our years of training. These are mistakes we made along the way that lead to slower gains, injuries, frustration, wasted money, and decreased performance. Thats why we wanted to do this episode. We don't want you to have to take the long road and make the same mistakes we did.We dive deep into whether supplements are necessary, the difference between strength and hypertrophy training, the essentials of building muscle at any point in your fitness journey, and the importance of nutrition and sleep in building muscle and strength. We have both been training long enough to know what works and what doesn't and we can help you sift through the slew of misinformation that is the fitness industry. We tackle the science in this episode and bring you the actual facts based on the most current sports science research. Of course, there is usually not enough individual variation in sports science research so we bring our personal anecdotes as well. These are not as good as evidence-based recommendations, but there is no harm in implementing some of our strategies to see if they work for you as well. We both base our training on a mixture of research-backed claims and "anecdata" from other fitness minds we trust. Sit back and enjoy this episode and leave us a rating if you liked this episode. Also, feel free to comment below with some of the lessons you have learned over your fitness journey. Happy lifting everyone!Check us out on YouTube: https://www.youtube.com/channel/UCRdKc5DrWkbroSF3bQSWQPQPersonal Training and Nutrition From Ryan: www.ironoathfitness.com
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