127 | THE ESTROGEN EXPERIENCE, PART 2

130 | WHAT TO KNOW ABOUT TRAINING TO FAILURE FOR WOMEN

How hard do you actually need to train to build muscle? In this episode, we’re diving into new research reviewed by Bill Campbell that examined whether women build more muscle and strength when training closer to failure. Spoiler: most people probably aren’t training nearly as hard as they think they are. We break down: * the difference between fatigue and failure * what “reps in reserve” actually means * why the last few reps matter most for hypertrophy * what training close to failure should FEEL like * why women may benefit from higher training effort than previously thought * when to push to failure — and when NOT to We also discuss common mistakes we see in the gym, how to apply this research to your own workouts, and why progressive overload and intentional effort matter more than fancy programming. Whether you’re new to lifting or have been training for years, this episode will help you better understand how to train smarter, harder, and more effectively for muscle growth and strength. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Andrea⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [www.instagram.com/rmhealthpartners] - andrea@rmhealthpartners.com www.rmhealthpartners.com ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ashley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [www.instagram.com/ashley_olson_fitness]- ashley@karvefitness.co www.karvefitness.co

129 | OVEREATING CARBS OR FAT - WHICH IS BETTER?

You’ve probably heard: “Carbs make you fat.” “Fat makes you fat.” “Calories are all that matter.” …but what does the research actually say? In today’s episode, we’re breaking down a fascinating study reviewed by Bill Campbell that explored what happens when people intentionally overeat carbohydrates versus dietary fat. Does the body store them differently? Does one lead to more fat gain? And why does protein still reign supreme when it comes to body composition? We’re diving into: * how the body burns vs stores carbs and fats * why dietary fat is more easily stored * how carbs impact metabolism and training performance * why “calories in vs calories out” is only part of the conversation * practical applications for muscle building, fat loss, and everyday nutrition If you’ve ever been confused about carbs, fat, metabolism, or weight gain — this episode breaks the science down in a way that actually makes sense. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Andrea⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [www.instagram.com/rmhealthpartners] - andrea@rmhealthpartners.com www.rmhealthpartners.com ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ashley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [www.instagram.com/ashley_olson_fitness]- ashley@karvefitness.co www.karvefitness.co

128 | CHILDREN WITH AUTOIMMUNITY - INTERVIEW WITH JOSHUA LEBRETON

In this episode, we sit down with Joshua LeBreton, author of SO OUR KID IS SICK, NOW WHAT?: An Anecdotal Evidence Guide—a book shaped by every parent’s worst nightmare. Joshua shares his family’s journey, the hard-earned lessons along the way, and how those experiences reshaped his approach to advocating for his child’s health. This conversation challenges conventional thinking and offers a powerful perspective on navigating uncertainty, asking better questions, and becoming your child’s strongest advocate. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Andrea⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [www.instagram.com/rmhealthpartners] - andrea@rmhealthpartners.com www.rmhealthpartners.com ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ashley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [www.instagram.com/ashley_olson_fitness]- ashley@karvefitness.co www.karvefitness.co

127 | THE ESTROGEN EXPERIENCE, PART 2

So you're ready to talk estrogen — now what? In Part 2, we get into the practical stuff: your options, what to expect when you start, and the questions you should absolutely be asking your provider. We break down the difference between systemic and localized formulations, why the route you take matters (hello, oral vs. transdermal), and what insurance will and won't cover. We also talk estriol - yes, there's a version that works locally without raising your serum levels, and it has some pretty interesting uses beyond the obvious. Then there's the titration dance. Side effects, breakthrough bleeding, what's normal, what needs attention, and why slow really is the only way to go. We close out with a guided list of questions to bring to your next appointment - because the best outcomes happen when you show up to that conversation prepared. Part 1 is still up if you missed it. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Andrea⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [www.instagram.com/rmhealthpartners] - andrea@rmhealthpartners.com www.rmhealthpartners.com ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ashley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [www.instagram.com/ashley_olson_fitness]- ashley@karvefitness.co www.karvefitness.co

126 | THE ESTROGEN EXPERIENCE: Part 1

Hot flashes are just the tip of the iceberg. The average American woman lives to 81.4 - meaning she'll spend nearly as many years post-menopause as she did menstruating. So why are we still treating estrogen like it's only about symptom relief? In Part 1 of this two-part series, we break down what estrogen is actually protecting -your brain, your heart, your bones, your joints, your skin, and yes, your bladder - and why getting the dose right matters just as much as starting it in the first place. We also talk about why Dr. Andrea lives by "Start Low, Go Slow" and what happens when you don't. Part 2 drops next week! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Andrea⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [www.instagram.com/rmhealthpartners] - andrea@rmhealthpartners.com www.rmhealthpartners.com ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Ashley⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [www.instagram.com/ashley_olson_fitness]- ashley@karvefitness.co www.karvefitness.co The Primer on Primary Care [https://open.spotify.com/episode/7z3Z3Xv7YGJ3xxMErZXx8C?si=v4lmph-uQDSEvRV_9TUqFw]-Part 1 The Primer of Primary Care [https://open.spotify.com/episode/5bbGaGYk4PBZk8TyN5mdVR?si=5QweyoGKRwOQ_z5mn9-6AA]- Part 2