Strength or Size? Understanding how to train with intention

Strength or Size? Understanding how to train with intention

In this episode, we break down the difference between strength training and hypertrophy training in a clear, practical way. We cover the key principles behind each style, how they show up in real-world programming, and what to look for to know whether your training is actually focused on getting stronger or building muscle. This isn’t a deep dive into complicated physiology—but it goes beyond surface-level advice. We talk about reps, loads, rest times, and structure, and how all of that should change depending on your goals. If you’ve ever felt unsure whether your program matches what you’re trying to achieve, this episode will help you train with more clarity and confidence.

Getting Started With Strength Training: Breaking Barriers & Building Confidence

In this episode, we talk directly to anyone who’s curious about strength training but unsure where to begin. We break down common barriers—fear, intimidation, lack of knowledge, and comparison—and explain what actually matters when you’re starting out. We walk through where to begin, how to keep things simple, and what to focus on in the early stages so you can build confidence, consistency, and a strong foundation. This episode is about removing overwhelm and helping beginners take their first steps into strength training with clarity and reassurance.

The Science of Manifestation: Training the mind like an athlete

Summary In this conversation, Shanna and Heather explore the themes of manifestation, goal setting, and personal development. They discuss the importance of aligning goals with personal values, the power of writing down intentions, and the role of positive language in achieving desired outcomes. The conversation also touches on the significance of trusting one's intuition and the impact of identity on the manifestation process. Through anecdotes and insights, they provide practical tips for listeners to harness the power of manifestation in their own lives. In this conversation, Shanna and Heather explore the interplay between feelings, discipline, and motivation, emphasizing the importance of action over transient emotions. They discuss the significance of resilience in facing challenges, the necessity of awareness in personal growth, and the role of visualization and role models in achieving goals. The conversation also delves into the process of letting go of unhelpful habits and creating space for new opportunities, while highlighting the science behind manifestation and the power of language in shaping our reality. Ultimately, they stress the importance of taking action and being present in the moment to truly manifest desired outcomes.

Navigating the Journey of Menopause

In this episode of the Soulful Science Podcast, Heather and Shanna open an honest conversation about menopause and perimenopause—two phases most women enter without enough education or support. They break down common symptoms, why so many women feel unprepared, and how shifting hormones can impact identity, mental health, and daily life. They explore why strength, nutrition, and lifestyle matter more than ever during this transition and touch on the gaps in medical training that leave women advocating for their own care. The conversation encourages listeners to understand their bodies, seek proper support, and embrace menopause as a powerful new chapter. Below are a few suggestions on items you might consider when entering perimenopuse to help make the process less overwhelming! As always, we 100% believe you should talk with your Dr. Before starting any treatments or supplements. 🌿 Supplements Commonly Used in Perimenopause * Magnesium Glycinate * Omega-3 Fish Oil * Vitamin D3 + K2 * Calcium * Evening Primrose Oil * Black Cohosh * Red Clover * Ashwagandha * Maca Root * Probiotics * Collagen Peptides ❄️ Tools & Comfort Items * Cooling sheets * Cooling pillow * Cooling weighted blanket * Breathable moisture-wicking pajamas * Handheld portable fan * Bedside fan with adjustable airflow * Temperature-regulating mattress topper * Ice roller for face/neck * Personal humidifier for bedroom * Blue-light blocking glasses Chapters 00:00 — Welcome & intro chat 03:42 — Shifting into the women’s health conversation 04:45 — What menopause and perimenopause actually are 07:59 — Hormonal changes and how they show up 09:16 — Common symptoms women experience 16:32 — Navigating health concerns during perimenopause 19:24 — Weight gain & cardiovascular risk 22:37 — Visceral fat and heart health explained 24:15 — Emotional and mental health changes 26:13 — Removing the stigma around menopause 28:27 — Symptom management & understanding your options 35:24 — HRT: separating myths from facts 43:33 — Embracing menopause and finding freedom 51:18 — Strength, nutrition & lifestyle strategies for midlife Disclaimer: The information shared in this podcast is for educational and entertainment purposes only. We are not medical providers, and nothing discussed should be taken as medical advice or used to diagnose, treat, or replace the guidance of a qualified healthcare professional. Always consult your doctor or licensed healthcare provider before making changes to your health, nutrition, exercise, medications, or hormone therapy. We’re here to share our personal experiences and opinions—please use this information responsibly and in partnership with your own medical team.

GLP-1 The new "Magic"? The Science, Safety, and Smart Use for Health and Fitness

GLP-1 medications like semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound) are some of the most talked-about drugs in wellness and medicine right now. But what do they actually do? What should you know before using them? In this episode, we break down: * 🔬 The science behind how GLP-1 receptor agonists work * ⚖️ Who they’re for and what kind of results are realistic * 💊 Side effects & precautions every user should know * 🏋️‍♀️ Fitness and nutrition strategies to protect muscle and support metabolism * 💬 Myths vs. facts about safety, weight regain, and long-term use 🎧 Whether you’re curious about starting these medications, coaching clients who use them, or just want to understand the hype, this episode arms you with evidence-based, practical insight. 📎 Download your free listener handout: GLP1_Listener_Handout_SoulfulScience.pdf [https://acrobat.adobe.com/id/urn:aaid:sc:US:94255365-d071-4dea-8d0f-03ccd66376c0 ] References for Show Notes: * FDA Wegovy Prescribing Information (Semaglutide) [https://www.accessdata.fda.gov/drugsatfda_docs/label/2021/215256s000lbl.pdf] * FDA Zepbound Approval & Tirzepatide Info [https://www.fda.gov/news-events/press-announcements/fda-approves-new-medication-chronic-weight-management] * NEJM SELECT Cardiovascular Outcome Trial for Semaglutide [https://www.nejm.org/doi/full/10.1056/NEJMoa2303303] * StatPearls: GLP-1 Receptor Agonists Review [https://www.ncbi.nlm.nih.gov/books/NBK551568/] * FDA Consumer Warning on Unapproved Semaglutide Products [https://www.fda.gov/drugs/drug-safety-and-availability/fda-warns-patients-and-health-care-providers-about-unapproved-versions-glp-1-drugs-used-weight-loss]