(00:00:00) Beginner, Intermediate, or Advanced? How to Assess Your Strength Training Level with Dr. Tony Boutagy
(00:00:40) Where are you - beginner, immediate, or advanced?
(00:11:07) How to ensure your body is moving properly
(00:16:14) What to look for in an intermediate program?
(00:25:26) Performing intervals & how to improve them

In this episode of The Body Pod, we explore the importance of understanding your strength training ability to ensure safe progress and maximize your results. Dr. Tony Boutagy helps us break down how to accurately assess whether you're a novice, intermediate, or advanced athlete and shares tailored fitness strategies to elevate your strength training journey. Whether you're just starting out, looking to level up, or aiming for advanced techniques, this episode provides actionable insights to help you understand your fitness level and take your training to the next level.

In the final episode of Season 2 of The Body Pod, we’re joined by Kristen Holmes, VP of Performance at Whoop, for an insightful conversation on GLP-1 Agonists, the science of circadian rhythm, and the benefits of hot and cold exposure—specifically for females. We dive deep into how these factors impact sleep, recovery, and overall performance, with a special focus on gender-specific health. This episode is packed with valuable insights to help you optimize your well-being and performance. Don’t miss this fascinating discussion with one of the leading experts in the field!

In today’s episode, we catch up with Dr. Mike Hartle, a StrongFirst Master Instructor, to discuss how we can remain strong for life. Dr. Hartle shares his expertise on strength training and the benefits of both kettlebells and barbells, giving us the lowdown on which is better for different goals and why. He also reveals the three best exercises everyone should be incorporating into their routine to build and maintain strength throughout their lives. Whether you’re a seasoned lifter or new to strength training, Dr. Hartle’s insights will help you optimize your fitness routine for lifelong strength and health.

In this episode, we talk with The Acne Nutritionist Maria Marlowe, author of The Real Food Grocery Guide and Be Healthy Every Day, and creator of The Clear Skin Plan. Maria dives deep into the powerful connection between gut health and clear, glowing skin. She shares her expert insights on how diet and lifestyle choices can directly influence acne, breakouts, and overall skin health. Whether you're struggling with blemishes or simply want to enhance your complexion, Maria provides effective strategies to nourish your skin from within. Tune in to learn how to achieve that radiant glow and maintain healthy, vibrant skin through the foods you eat and the lifestyle choices you make.

This episode may be short, but it’s packed with valuable insights! If you’ve ever wondered whether fitness fads are actually worth the hype, this is your chance to hear from one of the leading experts in women’s fitness, Dr. Tony Boutagy. Dr. Boutagy breaks down popular fitness trends and provides his professional perspective on which ones are truly effective and which ones might not be worth your time. Whether you’re trying to navigate the latest fitness craze or looking for the best approach to achieve your fitness goals, this episode will help you separate fact from fiction in the world of fitness trends. Tune in to get expert guidance on staying fit and healthy!

In this episode, we welcome back Dr. Amy Comander, a leading breast cancer oncologist, for another incredibly fascinating and informative conversation on lifestyle medicine and breast cancer prevention and treatment. Dr. Comander dives into the crucial role that lifestyle choices play in reducing breast cancer risk, improving patient outcomes, and supporting overall health. This episode is especially timely as we observe National Breast Cancer Awareness Month, making it the perfect opportunity to discuss ways to take control of your health and well-being. Tune in for expert insights and actionable advice on prevention, early detection, and living a healthier life.

In this inspiring and empowering episode, Desi Bartlett, a women’s health expert, yogi, fitness trainer, and founder of DesiBodyMind, shares her wisdom on how to find peace, power, and purpose in the chaos of everyday life. With over 30 years of experience in pre- and postnatal fitness and wellness, Desi offers practical insights on how to strengthen your body, calm your mind, and nurture your spirit. Whether you're seeking balance in your fitness routine, learning how to set mindful intentions, or discovering quick daily practices to transform your mindset, this episode provides the tools you need. Tune in and let Desi’s contagious energy guide you toward living a more balanced, empowered, and intentional life.

In Part Two of our series with Mikki Williden, we continue our deep dive into nutrition for menopausal women, exploring optimal food timing and customized macronutrient strategies specifically for peri- and postmenopausal women. Building on the insights from the previous episode, Mikki provides more practical, evidence-based guidance tailored to these important life stages. Whether you're looking to enhance fat loss, manage hormones, or improve overall health during menopause, this episode offers actionable advice and strategies to support your journey. Tune in to get expert nutrition tips that are designed to empower menopausal women at every stage of life.

Today, we’re joined by Mikki Williden for an insightful discussion on nutrition, optimal food timing, and tailored macronutrient strategies specifically designed for peri- and postmenopausal women. Mikki explores evidence-based approaches to supporting health, fat loss, and overall well-being during these pivotal stages of life. Whether you're navigating menopause or preparing for it, this episode provides expert insights into the most effective ways to manage nutrition and improve your quality of life during this transition. Tune in to learn practical strategies that can help you thrive through menopause and beyond!

In today’s episode, we dive into the transformative power of mindset when it comes to creating wealth and abundance in our lives. Mastermind Shamina Taylor shares her expert insights on shifting from a scarcity mindset to an abundance mindset and how this shift can positively impact both personal and financial growth. Tune in for powerful strategies and practical advice on how to cultivate a mindset that supports prosperity, success, and fulfillment. Plus, don’t miss out on Shamina's in-person event in Chicago on October 25th-26th! Check out the details and register here: Shamina’s Chicago Event. And for a daily dose of motivation, grab Shamina’s FREE Daily CEO Money Moves here: Free Daily Money Moves.

In today’s episode, we sit down with the phenomenal Dr. James Manning, an expert in facial plastic surgery with a reputation for delivering exceptional and flawless results. With years of experience and countless transformed lives, Dr. Manning provides a one-of-a-kind look into the world of facial aesthetics and cosmetic surgery. It feels like a personal consultation as we ask all the burning questions about neck and face procedures, from cutting-edge techniques to personalized care. Tune in for his expert insights on what truly sets him apart in the field of facial plastic surgery, and hear about the services offered at Utah Facial Plastics.

In today’s episode, we have the privilege of speaking with Dr. Abbie Smith-Ryan, a leading expert in female physiology and body composition. With over 190 published scientific research journals, many focusing on women’s health, Dr. Smith-Ryan shares her extensive knowledge on muscle and metabolism during midlife. In this conversation, we dive deep into how body composition changes throughout life, with a particular focus on the perimenopausal years. Dr. Smith-Ryan is currently conducting numerous studies on perimenopausal women, offering invaluable insights into how women can optimize their health and fitness during this crucial life stage. Tune in for expert advice on maintaining a strong, healthy body through the changes that come with age.

In this episode of The Body Pod, we’re joined by Kristen Holmes, Whoop’s Global Head of Human Performance, to explore the key differences in research between men and women when it comes to sleep, recovery, performance, alcohol, and other factors affecting midlife women. Kristen sheds light on the science behind gender-specific health data and offers valuable insights into how women’s bodies respond differently to training and lifestyle factors. This is a must-listen for anyone looking to better understand the unique needs of women in their midlife years and beyond.

In this short but impactful episode, Hailey sits down with Dr. Stacy Sims to discuss how she fuels her body for both training and travel. Dr. Sims, a leading expert in sports nutrition and female physiology, shares her top tips and tricks for maintaining energy and feeling your best while on the go. Whether you're an athlete or someone who loves to stay active, this episode is packed with practical advice on how to optimize your nutrition during travel and training, ensuring you’re always at your peak performance.

In this episode, we discuss the importance of planning your entire training year with one of the industry’s top minds, Dr. Tony Boutagy. Dr. Boutagy shares his expert advice on how to structure your fitness goals and training schedule to optimize performance, prevent burnout, and achieve long-term results. Whether you're an athlete or just someone looking to improve your fitness, this episode will help you map out a year-round training plan that’s efficient, effective, and sustainable. Tune in for invaluable insights into the strategic side of fitness!

In the last episode, we heard from Candice Burt, a Guinness World Record holder, about her incredible journey running 200 ultra marathons in 200 days. But there’s a part of her story we didn’t touch on—the crazy way Hailey and Candice met. Spoiler alert: it involved some unexpected drama and, yes, blood! Tune in for the wild and unforgettable story behind their first encounter and hear more about Candice’s amazing achievements, including what motivates her to push her limits in the world of ultra marathons.

Today we chat with Candice Burt, Guinness World Records holder, who accomplished the jaw-dropping feat of running 200 ultra marathons in 200 days! In this episode, we dive deep into the mental and physical skill set required to complete such an incredible challenge. Candice shares her experiences, the ups and downs of extreme endurance running, and what keeps her motivated through it all. Get ready for a fascinating conversation in Part One, and spoiler alert... Part Two reveals the unfortunate circumstances of how Candice and Hailey met. Trust us, you won’t want to miss it!

We kick off Season Two with a bang! In this episode, we are joined by the one and only Dr. Vonda Wright, an expert in musculoskeletal health, who takes us deep into the musculoskeletal syndrome of menopause. Dr. Wright discusses the dangers of frailty during menopause and the importance of maintaining musculoskeletal strength as we age. She shares proven strategies and expert tips to enhance longevity and prevent frailty during this life stage. Whether you're navigating menopause now or preparing for it in the future, this episode is packed with essential insights that you won’t want to miss!

In today’s episode, we catch up with Pro Cyclist Tom Danielson to discuss his remarkable journey in the world of cycling, including his experiences racing in the Tour de France. Tom also shares insights on owning a highly successful business within the cycling industry, and how anyone, whether a seasoned athlete or a complete beginner, can fall in love with this incredible sport. Whether you're interested in cycling professionally or simply looking to get started, Tom’s stories and advice are sure to inspire you to embrace the bike and take your passion for cycling to the next level.

In this episode, we sit down with Dr. Efrat LaMandre, a Family Nurse Practitioner (FNP) with a Ph.D. in Integrative Medicine and author of "It's Not in Your Head". Dr. LaMandre shares her powerful story of how conventional medicine has often failed patients and the importance of self-advocacy in finding true healing. She also discusses her journey of going back to school to earn a Ph.D. in Integrative Medicine and why this approach is key to addressing the root causes of symptoms. Tune in as we dive into common symptoms many face and actionable solutions to help you feel your best, with Dr. LaMandre’s expert guidance on holistic health and well-being.

In this episode, we sit down with Dr. Heather Finley, a Registered Dietitian and expert in Clinical Nutrition, specializing in gut health. We explore the critical role the gut plays in menopause, hormone health, and the aging process. Dr. Finley dives into common gut issues, the gut microbiome, and the fascinating gut-brain connection. She also shares actionable solutions to improve gut health and achieve long-term wellness. If you’ve ever wondered how gut health impacts your overall well-being, this episode is packed with practical, evidence-based insights you don’t want to miss!

Join us today as we chat with Troy Taylor, the Sr. Director of Performance Innovation at Tonal, about the essential piece of equipment you need to build maximum strength while working out from home. Troy shares his expert insights on how home fitness equipment can help you achieve your strength goals, as well as the innovative features of Tonal that make it a game-changer in strength training. Whether you're a beginner or seasoned athlete, this episode will help you make the most of your home workout routine and elevate your fitness game.

Today, we talk to the world’s leading researcher on the must-have supplement – Creatine. Dr. Darren Candow, a professor specializing in exercise physiology, nutrition, and aging, dives into the science behind creatine and why it’s considered a miracle supplement for enhancing performance, muscle growth, and overall health. From its benefits for athletes to its role in aging and muscle preservation, Dr. Candow provides invaluable insights into how creatine can transform your fitness journey. Don't miss out on this essential episode packed with evidence-based advice and tips!

In this episode of The Body Pod, we’re joined by Dr. Amy Divaraniya, the founder and CEO of Oova, a groundbreaking company transforming women’s health. With over a decade of experience as a data scientist and a PhD in Biomedical Sciences focused on genetics and genomics, Dr. Divaraniya has become a trailblazer in fertility and perimenopause care. After facing her own fertility challenges, she founded Oova to provide women with precise, at-home hormone testing—a powerful tool in understanding and supporting reproductive health. Tune in to hear Dr. Divaraniya's journey as a founder and how Oova is revolutionizing the way we approach fertility and perimenopause care. Be inspired by this remarkable innovator as she shares her mission to empower women with personalized health data.

🎉 50th Episode Celebration! In today’s special milestone episode, we’re honored to speak with Dr. Amy Comander, a renowned Harvard Breast Oncologist. Dr. Comander delves into the various subtypes of breast cancer and shares invaluable insights on how lifestyle choices can dramatically reduce your risk of developing the disease. With her vast expertise, she offers critical information on breast cancer prevention, early detection, and the powerful role a healthy lifestyle plays in your overall well-being. This episode is packed with essential knowledge that can help you understand breast cancer better and empower you to take actionable steps toward lowering your risk. Don’t miss this informative and empowering conversation!

In today’s episode, we’re joined by two top experts in women’s health, Dr. Jessica Shepherd and Dr. Stacy Sims, as they dive into the complexities of menopause and Hormone Replacement Therapy (HRT). Together, they provide invaluable insights into the right time to begin HRT, how lifestyle choices can impact this transition, and what women can do to manage symptoms and promote overall well-being. This episode is filled with expert advice on navigating this important life stage, ensuring you’re empowered to make informed decisions about your health during menopause. Don’t miss this informative and eye-opening discussion!

In this eye-opening episode, we dive deep into the world of narcissism with expert Dr. Onalee. We discuss how to identify the signs of a narcissistic relationship, effective strategies for dealing with a narcissistic partner, and ways to recover and heal from the emotional toll these relationships can take. Dr. Onalee offers valuable insights on setting boundaries, understanding narcissistic behavior, and taking steps toward regaining your confidence and well-being. Whether you're currently in a narcissistic relationship or simply want to understand how to protect yourself from toxic dynamics, this episode is a must-listen.

In this episode, we chat with one of the leading experts in nutrition, Alan Aragon, to explore the principles of Flexible Dieting. Alan breaks down how this approach to nutrition isn’t just a trend, but a must-have for women looking to maintain a balanced and sustainable relationship with food. He shares valuable insights into how flexible dieting can fit into your lifestyle, improve your body composition, and promote overall health without restrictive eating habits. Whether you're new to dieting or looking to optimize your nutrition, this episode is packed with expert advice you won’t want to miss!

In today’s episode, we sit down with @DocJenFit, Dr. Jen Fraboni, to explore the powerful combination of breath work, mobility, and strength training for women over 40. Dr. Fraboni discusses how integrating these practices can improve flexibility, muscle strength, and overall functional fitness, helping women achieve a balanced and sustainable approach to their health and wellness. Whether you’re looking to enhance your mobility or optimize your strength training routine, this episode is full of actionable tips and expert advice to help you thrive at any age.

In today’s episode, we chat with Petra Wyatt, the innovative skin care manufacturer and founder of West Coast Seaweed Skin Care. Petra shares her entrepreneurial journey of creating her unique skin care company and the transformative benefits of fermented seaweed for your skin. She dives into why this powerful ingredient should be a staple in everyone’s skincare routine, offering insights into its natural healing properties, hydration benefits, and anti-aging effects. Whether you're looking to improve skin texture, reduce signs of aging, or boost your skin's health, this episode reveals why fermented seaweed is a game-changer.

In today’s episode, we take a deep dive into the wide range of fitness programs available through Hailey Happens Fitness for all fitness levels and goals. Whether you’re just starting out or looking to level up your routine, Hailey offers tailored solutions to help you achieve your personal fitness objectives. Tune in to this quick episode and discover the perfect program to suit your needs!

In this episode, we sit down with Dr. Kelly Casperson, a renowned female urologist, to explore everything about vaginal health and sexual pleasure during midlife and beyond. Dr. Casperson brings a fresh, open, and engaging perspective to these important topics, offering insights into how women’s bodies change and how to maintain intimacy and pleasure throughout life. This conversation is both informative and hilarious, packed with advice on navigating vaginal health and feeling confident at any age. Buckle up for a candid, emotional, and empowering chat with one of the best in the field!

In this episode, we chat with Holistic Health Coach Alyssa Smith, founder of Alyssa Smith Health, as she shares her expert advice on improving overall health and well-being. We dive into topics like nutrition, vitamins, supplements, managing blood sugar, and much more. Alyssa also shares her must-have products, brands, and travel essentials to keep you feeling your best. If you're looking for practical, easy-to-follow tips to boost your health and the well-being of your family, this episode is packed with valuable insights you don’t want to miss!

Follow Alyssa on Instagram: @alyssasmithhealth
Visit her website: alyssasmithhealth.com 

In this episode, we sit down with strength and conditioning coach Austin Current to explore how to get real results in the gym, unlock the magic of newbie gains, and understand the importance of strength training rep ranges for achieving your fitness goals. Whether you’re new to lifting or looking to optimize your workouts, Austin shares expert insights and strategies that can help take your fitness journey to the next level. Tune in to learn how to structure your workouts for maximum results, and find out how strength training can transform your body and performance!

In this episode of The Body Pod, we’re joined by Dr. Heather Hirsch, a leading expert in women's health and menopause care, to discuss the role of estrogen, progesterone, and testosterone in women’s health. Should we be taking these hormones as we age? Dr. Hirsch dives deep into the science of hormone replacement therapy (HRT), how it impacts menopause symptoms, and why understanding your body’s needs is key to navigating hormonal changes. With a focus on personalized care, Dr. Hirsch shares the benefits and potential risks of hormone therapy and offers valuable insights into making informed decisions about your health. Whether you're in perimenopause, menopause, or just exploring options, this episode will help you understand the critical role hormones play in maintaining overall well-being.

In this episode, we sit down with sex therapist and psychologist Dr. Kate Balestrieri to discuss everything from sex therapy and sex addiction to how and when to talk to your kids about sex. Dr. Balestrieri provides expert advice on spicing up your sex life and navigating complex topics like sexual health and addiction recovery. Whether you’re looking to improve your relationship or better understand sex education for your children, this episode is packed with valuable insights and practical tips. Tune in for a candid conversation on enhancing intimacy and addressing sex addiction in a healthy, open way.

The wait is finally over! In this episode, we dive into the Power Happens program, a fitness and wellness program designed for women in menopause, co-created with Dr. Stacy Sims, one of the top experts in female physiology and menopause health. We explore everything this life-changing program covers, from menopause fitness strategies to tips on optimizing health during this transformative stage. Tune in to learn how Power Happens can help you boost energy, manage menopause symptoms, and enhance overall well-being. Learn more about the program at haileyhappensfitness.com.

In this episode, we dive into the obesity epidemic and how Ozempic is transforming the future of weight loss and obesity treatment. Whether you’re for or against this revolutionary medication, you’ll want to hear from obesity specialist Dr. Rocio Salas-Whalen, a leading NYC physician, as we discuss how Ozempic has reshaped the weight loss industry. Tune in for an informative conversation on Ozempic’s role in combating obesity, how it works, and its potential impact on the future of weight loss management.

In this episode, we sit down with Regan Brooks, a renowned PA, Allergan National Trainer, and expert injector at Beauty Lab + Laser, famous for creating the best lips in the business. We discuss the latest trends in Botox, dermal fillers, and other anti-aging treatments that make the biggest impact as we age. Regan shares her expert insights on how these procedures help keep us looking young, fresh, and rejuvenated. Whether you're curious about Botox for wrinkle prevention or exploring filler options, this episode is packed with valuable tips from one of the best in the industry.

Follow Regan on Instagram at @lipsbyregan
Check out more services at beautylablaser.com

In this episode, we welcome Robert and Sharla Snow from Master Your Marriage back to the show! This time, we dive deep into the topic of conflict resolution in relationships. Whether you're facing communication struggles or unresolved issues, Robert and Sharla offer invaluable advice on how to manage conflicts and improve communication with your partner. Learn expert strategies to strengthen your relationship and navigate challenges with ease. Tune in for actionable tips on how to create a more harmonious partnership.

Follow them on Instagram at @masteryourmarriage
Visit masteryourmarriagepodcast.com for more resources

In this episode, we chat with Dr. Gina Cleo, an expert in habit change and behavioral science, about how to rewire your brain for lasting transformation. Dr. Cleo dives into the core principles of her book, The Habit Revolution, and explains why habit change is the key to achieving long-term results. If you’ve struggled with creating new habits or breaking old ones, this episode is for you! Learn actionable strategies to improve your habits, overcome challenges, and transform your life forever.

Follow Dr. Cleo on Instagram @DrGinaCleo 
Visit drginacleo.com for more resources on behavior change and habit development.

In this episode, we sit down with Jason Phillips, the founder of the Nutritional Coaching Institute, to explore the nutrition industry like never before. From the latest trends to the biggest challenges, we dive deep into the good, the bad, and everything in between. Whether you’re a fitness professional, a nutrition enthusiast, or just someone looking to improve your diet, this conversation covers key topics shaping the future of nutrition coaching. Get ready for some bold hot takes on the industry! Follow Jason Phillips and his work at Nutritional Coaching Institute to learn more about cutting-edge nutrition practices.

In this episode, Hailey sits down with Olympic Strength Coach Erin Carson to discuss everything you need to know about strength training, conditioning, and mobility for a well-balanced body. Erin shares her expert insights into building strength, enhancing performance, and improving overall mobility to support a fit and healthy lifestyle. Whether you're a seasoned athlete or just getting started, Erin’s advice will help you take your fitness to the next level. Don’t miss out on these expert tips!

Follow Erin on Instagram @ecfit_strength 
Visit her website ecfitstrength.com to learn more about her programs

In this episode, we chat with Dr. William Wallace, a renowned Nutrition Scientist and expert educator, to break down the world of vitamins and supplements. We discuss which products are truly effective, what’s worth the hype, and how to navigate the overwhelming choices in the wellness industry. If you’ve ever wondered which supplements can boost your health and which ones are a waste of money, this conversation is a must-listen! Tune in to get expert advice on supplementation, nutrition science, and improving your overall health with evidence-based recommendations from Dr. Wallace.

In this episode, Hailey sits down with Dr. Tony Boutagy, a leading expert in injury recovery and rehabilitation, to discuss how to make the most of an injury. Dr. Boutagy shares valuable insights on how to work around injuries, prevent further damage, and even unlock performance benefits during the recovery process. Whether you’re an athlete or just trying to stay active, this episode is packed with practical tips for healing and staying fit while recovering. Tune in for advice on injury prevention, rehabilitation, and how to turn setbacks into opportunities for growth.

In this episode of The Body Pod, Hailey dives into key topics like VO2 max, testosterone, and the importance of building bone health, max strength, and power as we age. Whether you're looking to improve your athletic performance or optimize your health as you get older, Hailey shares actionable insights on how to maintain strength and vitality throughout your life. Plus, Hailey reveals all the exciting new Hailey Happens Fitness (HHF) programs launching next week, designed to help you achieve peak physical health and wellness. Tune in for expert tips on how to optimize your fitness routine for long-term results!

In today’s episode, Hailey chats with Kristin Mayer, the founder of Betty Designs, a bold and fashion-forward brand in cycling apparel and triathlon wear. Kristin shares her journey of building Betty Designs from the ground up, starting in 2010, and how she has thrived in a competitive industry for over 14 years. Known for her unapologetic authenticity, Kristin talks about how her passion for fashion and fitness drives her business, and how she empowers others to feel their best while performing their best. Whether you're a cycling enthusiast or an entrepreneur looking for inspiration, Kristin’s story is one of resilience, empowerment, and business success.

You can find her cycling clothing line at bettydesigns.com and on social media at @bettydesigns.

In this episode of Life in Five, we’re taking a moment to catch up on all the life updates and events that have been happening recently. From personal milestones to exciting projects, tune in for an unfiltered conversation about everything going on in our lives. It’s been a crazy few weeks, and we’re sharing it all with you! Whether you're looking for a behind-the-scenes look or just need a quick break, this episode is the perfect listen.

In this episode, Hailey sits down with Dr. Stacy Sims to explore the topic of insulin resistance. Learn from one of the leading experts on how insulin resistance affects your health, its connection to other conditions, and actionable strategies to manage it. Whether you’re dealing with metabolic health concerns or just want to understand the science behind it, this conversation will give you the tools to take control of your health and well-being.

In this episode, we’re joined by Dr. Shelby Harris, a leading expert in sleep medicine, to unlock the secrets to achieving restful sleep and improving your sleep quality. Dr. Harris shares actionable insights on how sleep impacts your overall health, the best practices for enhancing your sleep routine, and the most common sleep disorders people face. Whether you struggle with insomnia or simply want to sleep better, this episode offers science-backed advice to help you feel more energized and rested.