Creatine, Protein Intake, & the Truth About Muscle Building For Women Over 30 with Dr. Shannon Ritchey
Are you doing all the "right" things in the gym but not seeing the results you want? You're not alone. And chances are, you've been misled. This week, we get real about what actually builds muscle, how much protein women really need, and whether Pilates and Emsculpting are worth the hype.
Dr. Shannon Ritchey, a physical therapist and founder of Evlo Fitness, joins us as we cut through misinformation, misleading marketing, and muscle myths with evidence-based clarity. We break down strength training for women, the role of creatine and protein, and why consistency beats perfection.
If you're a woman navigating fitness, motherhood, and perimenopause or menopause, this one's for you!
In this Episode:
Why your workouts may feel hard but still not build muscle
What "training to failure" actually means
The truth about creatine and protein supplements
How to know if your Pilates class is building muscle
The difference between fatigue and failure
Why soreness isn't proof of muscle growth
The optimal weekly workout routine for busy women
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Lady Spine Doc: How a Neurosurgeon, Mom, and Content Creator Does It All
Ever feel like you’re juggling a million things and still want to do more? In this episode, we talk to Dr. Betsy Grunch, aka Lady Spine Doc, about how she balances being a neurosurgeon, a mom, a content creator, and a woman with big dreams.
Dr. Betsy, a leading neurosurgeon, shares her incredible journey from a small-town Georgia girl to one of America’s top spine surgeons, with a passion for educating others. Betsy’s unique blend of education, humor, and authenticity shines through as she shares personal stories, including navigating the tricky world of dating as a successful woman in medicine.
Get ready for a conversation that’s part inspiring, part hilarious, and all real!
In this Episode:
How Dr. Betsy’s mom’s accident shaped her career
The truth about being a female neurosurgeon in a male-dominated field
Why authenticity is key to success in both medicine and social media
Balancing a demanding career with motherhood and content creation
How to deal with the pressure to always be "on" as a content creator
Dr. Betsy’s surprising career as a licensed private investigator!
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How Kathleen Martinez Built a Pink Immigration Law Firm Using TikTok
Kathleen Martinez, aka the real-life Elle Woods of immigration, joins us this week as we explore virtual law firms, social media influence, and how a woman lawyer is challenging the norms. Kathleen has built an empire with her all-pink virtual immigration law firm, connecting with clients from around the world, primarily via TikTok and Instagram.
In this episode, she shares her journey from family law to immigration, the challenges of balancing a business and motherhood, and how her brand turned from a quirky love for pink to a powerful symbol of breaking stereotypes in a male-dominated profession.
Join us for an inspiring conversation about resilience, branding, and how to thrive while being true to yourself!
In this Episode:
The most common myths about immigration law
How Kathleen went from contract work to owning a virtual law firm
Why 100% of Kathleen’s clients come from social media
The power of pink and how it became a symbol of strength
The reality of dealing with trolls and hate on TikTok
Tips for women entrepreneurs navigating their careers and personal lives
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Why Hustle Culture Makes You Miserable (And How to Break Free)
We all live in a fast-paced world, hustling from one task to the next. But have you ever stopped to think about the power of rest? Taking a pause might feel like a luxury, but it’s a necessity for mental health and overall well-being.
In this episode, we are talking about the importance of intentionally taking time to rest, why it's hard for us to slow down, and how to overcome the guilt that often comes with it. We explore real-life examples from reality TV stars stepping away for their mental health to everyday women like us who are balancing careers, families, and personal struggles.
It’s time to hit the pause button! Join us as we explore why and how we should give ourselves permission to rest.
In this Episode:
Why taking a pause is crucial for mental health
Real-life examples of high-profile women taking breaks
How societal pressures make it hard to prioritize self-care
The benefits of doing a "joy prescription" for yourself
How to navigate feelings of guilt when you need rest
Practical tips for incorporating more rest into your daily routine
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The Secret to Thriving Through Menopause and Beyond With Dr. Jila
Ever felt like something’s off with your body, but you can’t quite put your finger on it? Perimenopause and menopause can feel like that. Suddenly, you’re faced with changes you never saw coming, and no one talks about it. But we’re about to change that.
In today’s episode, we’re talking about all things menopause with expert Dr. Jila, a board-certified OB/GYN who’s transforming how women experience this pivotal life stage. Whether you’re in your 30s, 40s, or beyond, this episode will help you understand what’s happening to your body and how to navigate it with confidence.
In this Episode:
The difference between perimenopause, menopause, and postmenopause
The age range at which women begin experiencing menopause-related changes
Key symptoms to watch for and how to track them
Why hormone replacement therapy isn’t as scary as it’s made out to be
How lifestyle factors like nutrition, exercise, and sleep impact menopause
Dr. Jila’s approach to menopause treatment
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