The Leaner You Podcast with Daniel Rosenthal and Santo Chiappetta

Feeling guilty for wanting to focus on your own fitness and nutrition as a mom? In this episode, we tackle two of the most common questions we get from women over 40: how to stop feeling selfish for prioritizing your health, and whether you should consider a GLP-1 (Ozempic, Wegovy, Mounjaro, Zepbound) if you're already losing weight without it.

We break down why "mom guilt" around exercise is so common, how making fitness a family activity (walks, backyard play, trampoline parks) solves the neglect problem, why a home gym can cut your workout time in half, and the value-based vs. state-based decision-making framework for staying consistent even when you don't feel like training.

Then we dig into GLP-1 medications for weight loss: why losing 3-4 pounds a month through diet and strength training is actually a great result, what happens to your metabolism, muscle mass, and bone density when you lose weight on a GLP-1 without strength training or enough protein, and why we're not anti-GLP-1 - we're anti doing it without the fundamentals (protein intake, resistance training, sleep, stress management).

If you're a busy mom, wife, or working woman over 40 trying to lose weight, build strength, avoid muscle loss, protect your bone density, manage food noise, or just figure out if Ozempic or another weight loss medication is right for you, this episode is for you.

Find out more about coaching with us here: ⁠⁠⁠⁠⁠⁠⁠rosentrain.com/coaching⁠⁠⁠⁠⁠⁠⁠
Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠
Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠instagram.com/santo.chiappetta/⁠⁠

00:45 – "How do I focus on my fitness without feeling like I'm neglecting my kids and husband?"
02:40 – Why so many moms never got started (or never restarted)
03:06 – Breaking down the guilt built into the question itself
04:26 – Making fitness a family activity
07:53 – Why a home gym can cut your workout commute in half
10:16 – Kids copy what you model, not what you say
10:29 – Value-based decisions vs. state-based decisions
12:39 – How much exercise you actually need per week
12:57 – The all-or-nothing trap and why 80% consistency wins
14:38 – Who else benefits when you take care of yourself?
16:12 – Neglecting yourself is its own form of neglect
17:28 – Splitting workout time with your partner (and why it's not selfish)
19:11 – Noise-cancelling headphones and Santo's grandmother story
21:53 – "My friends are losing weight fast on GLP-1s and I'm not — should I start?"
23:08 – Why 3-4 pounds a month is a great result
24:05 – Reframing your progress instead of comparing to others
25:23 – What happens when you lose weight on a GLP-1 without strength training
27:35 – Muscle loss, lower metabolism, and rebound weight gain
27:35 – Why we're pro-GLP-1 but anti-skipping-the-work
29:12 – Who's actually a good candidate for a GLP-1
30:46 – Food noise: is it really hunger, or thirst, stress, or poor sleep?
31:43 – The wine-hangover-anxiety-eating cycle
34:19 – Why listening to this podcast means you're not lazy
34:36 – Diversifying your effort so a setback doesn't derail everything
36:13 – Comparing fat loss vs. weight loss between you and your GLP-1 friends
37:57 – Final thoughts on GLP-1s, strength training, and sustainable results

Newsletter mentioned by Santo: https://www.strengthbysanto.com/campaigns/view-campaign/T4Qe1qdL9DMoTyIaXs1R80FBNHMnkejUpqM2hkgzQiMtnBsLNKQAX5JE3OV8MXbXpPvjd07qdaxb-GQRcPjemUpbPUjjk4xJ

This podcast provides general fitness and nutrition information only. It is not medical or health advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Drink responsibly. Full disclaimer: ⁠⁠⁠⁠⁠⁠⁠⁠rosentrain.com/disclaimer

It's a solo episode this week - Coach Santo's back next week - so I'm answering 15 rapid-fire questions I get asked all the time.

Study referenced: Daily energy expenditure through the human life course

Find out more about coaching with us here: ⁠⁠⁠⁠⁠⁠rosentrain.com/coaching⁠⁠⁠⁠⁠⁠
Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠
Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠instagram.com/santo.chiappetta/⁠⁠

Would you ever take a GLP-1?
Do you need to eat in a calorie deficit every single day to lose weight?
Is intermittent fasting actually better for fat loss, or just calorie control in disguise?
Does your metabolism actually slow down after 40?
Is it bad to lift weights on an empty stomach?
Do you need a rest day, or can you train every day?
Is it true you can only lose 1-2 lbs of fat per week maximum?
Does sodium intake actually affect fat loss, or just water weight?
Is it true that eating too little can stall your weight loss?
Do you need to eat clean to lose weight, or does food quality not matter as much as people think?
Is it possible to build muscle and lose fat at the same time in your 40s?
Does stress eating undo a calorie deficit?
Is tracking macros necessary, or is calories in/calories out enough?
Do you need to hit 10,000 steps a day to lose fat?
Is it possible to lose weight without cutting out any food entirely?

This podcast provides general fitness and nutrition information only. It is not medical or health advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Drink responsibly. Full disclaimer: ⁠⁠⁠⁠⁠⁠⁠rosentrain.com/disclaimer

We're calling out eight of the biggest fitness lies told to women over 40 - some spread on purpose, some spread by people who just don't know better. We break each one down, give credit where the myth has a kernel of truth, and explain what's actually going on.

Find out more about coaching with us here: ⁠⁠⁠⁠⁠rosentrain.com/coaching⁠⁠⁠⁠⁠
Follow Daniel on Instagram: ⁠⁠⁠⁠⁠instagram.com/rosentrain/⁠⁠⁠⁠⁠
Follow Santo on Instagram: ⁠⁠⁠⁠⁠instagram.com/santo.chiappetta/⁠⁠

Timestamps:
00:00 – Intro: why the fitness industry lies to women over 40
01:21 – Lie #1: "Just eat less and move more"
06:49 – Lie #2: "Calories don't matter after 40, it's all hormones"
10:14 – Lie #3: "This supplement fixes your slow metabolism"
17:29 – Lie #4: "Fasting is the answer to your weight loss problems"
21:17 – Lie #5: "You'll gain weight after 40 and in menopause, guaranteed"
28:59 – Lie #6: "HIIT is the best way to lose weight in your forties"
39:32 – Lie #7: "Give yourself more grace"
43:57 – Lie #8: "You gain weight due to cortisol"

This podcast provides general fitness and nutrition information only. It is not medical or health advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Drink responsibly. Full disclaimer: ⁠⁠⁠⁠⁠⁠rosentrain.com/disclaimer

A client posted in our Facebook group about something that doesn't get talked about enough: what happens to your friendships when you start making healthier choices and the people around you don't.

In this episode, we dig into why some relationships fade when you change, why that's not always a bad thing, and how to build a new tribe without losing your mind (or your old friends) in the process.

Find out more about coaching with us here: ⁠⁠⁠⁠rosentrain.com/coaching⁠⁠⁠⁠
Follow Daniel on Instagram: ⁠⁠⁠⁠instagram.com/rosentrain/⁠⁠⁠⁠
Follow Santo on Instagram: ⁠⁠⁠⁠instagram.com/santo.chiappetta/⁠⁠

Timestamps:
00:00 - Why some "friends" were never really friends to begin with
02:39 - Wine culture, pub culture, and why alcohol is baked into so many social circles
03:33 - Coach Santo's story - from bullied kid to boxing gym to coach
07:28 - How relationships evolve instead of just ending
10:04 - Withdrawing from a group is a rejection of the activity, not the people
13:39 - Why social isolation is one of the worst punishments there is
15:14 - The Harvard longevity study and why social connection matters for quality of life
17:29 - How our group coaching calls become a built-in community
19:48 - The importance of contrast - working hard, playing hard, and picking your spots
29:13 - Core memories vs. a perfect sleep score
33:47 - Why fitness trackers shouldn't run your life
36:08 - Don't just quit a social habit - replace it with a plan
37:02 - The "lonely chapter" of personal growth
42:15 - How to find your new tribe (hint: they're already at the gym, the walking club, the trail)
44:32 - What to do if your spouse isn't on the same health journey as you

This podcast provides general fitness and nutrition information only. It is not medical or health advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Drink responsibly. Full disclaimer: ⁠⁠⁠⁠⁠rosentrain.com/disclaimer

Another rapid-fire episode. We tackle 20 questions in one sitting, from cheat days and GLP-1s to detoxes, alcohol, and how much genetics actually controls your results. No filler, just straight answers.

Find out more about coaching with us here: ⁠⁠⁠rosentrain.com/coaching⁠⁠⁠
Follow Daniel on Instagram: ⁠⁠⁠instagram.com/rosentrain/⁠⁠⁠
Follow Santo on Instagram: ⁠⁠⁠instagram.com/santo.chiappetta/⁠

Timestamps:
00:00 Intro
02:07 1) Do you need to cut carbs at night to lose weight?
02:52 2) Is fasted cardio actually better for fat loss?
05:29 3) Struggling with food noise, should you try a GLP-1?
10:21 4) Does drinking a gallon of water a day actually matter?
11:55 5) Is it bad to weigh yourself every day?
13:36 6) Can stress alone stop weight loss, even in a deficit?
16:09 7) Do cheat days help or hurt progress?
20:31 8) Is walking really enough exercise for fat loss?
27:47 9) Should you train through soreness?
30:24 10) Does eating late at night cause weight gain?
31:41 11) Is it true muscle turns to fat if you stop lifting?
33:41 12) How long should you stick with a plan before deciding it's not working?
36:35 13) Do detoxes or cleanses do anything at all?
38:57 14) Is alcohol really that big of a deal for fat loss?
41:09 15) Should you eat back the calories you burn from exercise?
42:44 16) Is it normal to feel hungrier on rest days?
43:56 17) Do you need supplements, or is that mostly marketing?
45:58 18) Can you out-train a bad diet?
49:26 19) Is it better to do one big meal or several small ones?
50:19 20) How much does genetics actually determine your weight loss results?

This podcast provides general fitness and nutrition information only. It is not medical advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Full disclaimer: ⁠⁠⁠⁠rosentrain.com/disclaimer