Stronger Than Your Boyfriend

Episódios

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  Q&A 110: Daylight Savings, Processed Foods, Front Squats, Overtraining & Stubborn Calves 21.07.2026 27min

  In this episode, we answer five questions from our listeners: (0:51) Permanent daylight savings time & your health — Why the push to lock in DST could wreck your circadian rhythm, sleep, and mornings (and why sleep experts are against it). (10:43) How much processed food is okay? — There's no magic number. Prioritize whole foods, but context matters: your health markers, budget, access, and whether the question is really about diet perfectionism.(13:24) Can't hold the bar for front s...
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  Re-Release: How to Structure an Effective Home Workout Routine 14.07.2026 37min

  Years ago, we released this episode to help folks have effective home workouts. Today, we wanted to bring it back and remind you that you can get an awesome workout without ever setting foot in the gym. In this episode, we go over how you can structure your workouts at home, using just your body weight or sparse equipment. We first identify the tools you have to increase the intensity of a body weight workout such as tempo work, isometric exercises, and unilateral work. We give example...
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  What Fitness Influencers Are Getting Wrong 07.07.2026 20min

  If an influencer is telling you that carbs are the devil or their exact program will get you their exact body... run. This week, we tear into the worst of fitness influencer culture: fear-mongering about food, "what I eat in a day" videos nobody asked for, cheat day videos that glorify binge-restrict cycles, and the strange new world of "looks maxing" (yes, we learned what mewing is). We also cover the red flags to watch for, why the boring basics never go viral, and the one type of influence...
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  How to Maintain Muscle on a GLP-1 30.06.2026 20min

  Over 10 million Americans have used a GLP-1 and that number is climbing fast. In this episode, we cut through the hype and break down what you actually need to know if you're on Ozempic, Wegovy, or any GLP-1 medication and you don't want to lose the muscle you've worked for. What we cover: Why GLP-1s don't inherently cause muscle loss and what actually doesThe problem with standard dosing for some folksThe two non-negotiables before you even consider starting a GLP-1Why women in particular ne...
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  Tips For Strength Training Re-Release 23.06.2026 31min

  We loved it so much, we re-released it! Check out our popular episode on tips to start strength training! Having proper technique for strength training is very important, especially when you are starting out. In this episode of the podcast, we share some tips for you to keep in mind for strength training. Our tips apply to proper form and technique at the gym and how to create a solid program for yourself. This episode will set you up for success, especially if you’re new to strength training...
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  Why Am I Not Getting Stronger? 16.06.2026 23min

  If you feel stuck in your training and your strength just isn't moving, this episode is for you. Heather and Katie break down the most common reasons people hit strength plateaus and what to actually do about it. Spoiler: it's probably not your genetics. What We Cover Too much, too soon Doing too much cardio, too much volume, or going all out six days a week without proper fueling and recovery are the most common traps, especially when people return to training motivated. Working out is a st...
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  Losing Weight Too Fast (And Why It's Working Against You) 09.06.2026 21min

  Think dropping weight quickly is a win? Think again. In this episode, Heather and Katie break down what actually counts as losing weight too fast, why rapid weight loss almost always means losing muscle (not just fat), and how that slows your metabolism for the long haul. They cover the real signs your cut has gone too far, why GLP-1s without proper guidance set you up to regain everything, and what to do instead; including why reverse dieting and building muscle are the moves most peop...
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  Instant Gratification 02.06.2026 19min

  Instant Gratification Your brain was literally built for it, but modern life has taken it way too far. In this episode, Heather and Katie break down why we crave instant rewards, how social media, food, and online shopping hijack your dopamine system, and what it actually takes to build the discipline to delay gratification. Topics covered: Why dopamine is a motivation chemical, not just a pleasure chemicalUnearned vs. earned dopamine, and why it mattersThe Marshmallow Study + the socioeconom...
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  Scapular Stability 26.05.2026 30min

  On this week’s episode of the Stronger Than Your Boyfriend Podcast, we break down scapular stability: what it is, why it matters, and how weak scapular control can contribute to shoulder pain, poor posture, rotator cuff issues, and stalled progress in the gym. We discuss common signs of instability, the connection between the scapula and shoulder health, and practical exercises you can start incorporating into your warm-ups and programming today. Whether you’re currently dealing with shoulder...
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  Q&A 109: postpartum workouts, protein struggles, anxiety 19.05.2026 18min

  Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast! Question 1: I lean forward when I squat. Is this a hip mobility issue or an ankle mobility issue? Question 2: I just had a baby. I’m wondering what I should do and how my programming should look as I ease back into working out. Question 3: I did a food sensitivity test. I found out I am sensitive to eggs, dairy, soy, and whey. Now I’m struggling with protein sources. Any advice? Question...
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  Why Eating More Won't Make You Fat Re-Release 12.05.2026 27min

  This week, we are re-releasing one of our most popular episodes of all time, Why Eating More Won't Make You Fat. Of course, calories in vs calories out matters. Mathematically, it’s the most important factor when it comes to losing weight (mass). But, it isn’t the whole story. Especially when the goal is actually fat loss, not weight loss. Are you chronically under eating and unable to build important muscle in order to actually increase your metabolism and build? Get out of the cycle o...
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  How to Find an Affordable Fitness Program 05.05.2026 16min

  Today, we talk about finding the right affordable fitness program. Sometimes the low upfront cost can be appealing, but a lot of these programs deliver poor results. We talk about what programs to avoid, the nuts and bolts that make good low-cost programs, and give our advice on how you can find a program that works! In this episode, we discuss: The Problem With Most “Affordable” Fitness ProgramsWhat Actually Makes a Fitness Program EffectiveWho is a Good Candidate for Online Fitness ...
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  Body Recomposition vs Weight Loss: What Programs Get Wrong 28.04.2026 24min

  Have you ever bought a fitness program that promised to “transform” your body and help you lose weight quickly? Body recomposition takes a different approach. Instead of focusing on losing weight, it focuses on what that weight is made up of: building muscle while reducing body fat. In today’s episode, we break down body recomposition vs. weight loss and why understanding the difference can change how you approach training and nutrition. In this episode, we discuss: Understanding Body Reco...
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  Q&A 108: Deadlifts, Back Squats, Kettle Bell Swings, How to Fix High Cholesterol 21.04.2026 22min

  Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast! Question 1: What should I do if my program calls for low reps / high weight for my deadlifts, but I’m coming off of a back injury? Question 2: If I am not tracking macros and pretty much know I am not eating enough, is my heavy strength training I’m doing worthless? Question 3: if I got bloodwork done and my cholesterol came back high, should I cut out red meat, high fat dairy, egg...
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  Top 10 Weight Loss Mistakes That Prevent Real Results 14.04.2026 18min

  Today, we share the top 10 weight loss mistakes that are preventing you from losing weight. If you follow the guidance laid out in this episode, you'll learn the truth about “losing weight” and leave with THE tools to help guide your relationship with your body, fitness, and food far into the future. It’s time to start busting some of the myths that are keeping you stuck! In this episode, we discuss: Why is Weight Loss So Hard? The Most Common Weight Loss MistakesHow to Lo...
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  How Often Should You Train Your Core 07.04.2026 29min

  Are you doing 1,000 crunches a day? This week, we go over how much you actually need to train the core. The answer is – not every day. We give our advice on what training your core should actually look like, give you a routine you can do today, and dispel some myths around corework magically shaving fat off your stomach. In this episode, we discuss: Why Core Training Is ImportantBenefits of a Strong CoreHow Often You Should Train Your CoreDo Daily Micro-Core Sessions Work?Core ...
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  Junk Volume: What It Is & If It Actually Matters 31.03.2026 18min

  Today, we talk about junk volume: what it is and why it actually matters. Junk volume is essentially training volume with little to no benefit. Typically this is after a muscle has had sufficient load and volume to reach a threshold where adaptation can occur but after this point, recovery is limited –or– junk volume can be associated with lower weights and higher reps. We talk about what junk volume looks like, the nuances to it, and what you can do to train smarter, not harder for optimal s...
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  Why You Should Never Skip Leg Day 24.03.2026 20min

  On today’s episode of the podcast we set the record straight on leg day. Lower body movements are more important than you think, and are debatably even more important than upper body workouts. Learn the science behind why leg day is never something to be missed, and what movements you can incorporate into your routine to maximize the benefits of lower body lifts. In this episode, we discuss: Why Leg Day Matters More Than You ThinkThe Benefits of Training Your Lower BodyWhat Happ...
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  Q&A 107: Back Fatigue, Perimenopause, is Collagen Good Source of Protein? 17.03.2026 25min

  Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast! Question 1: Why is it that I always feel “sore” (by sore I mostly mean just the normal fatigue after lifting) everywhere, but my back) My back seems to be the hardest to engage? Question 2: What is your current hyper fixation meal? Question 3: For a woman going through perimenopause, other than getting in enough protein and strength training, what's the best way to lose body ...
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  How to Build Glutes Re-Release 10.03.2026 33min

  Today, we teach you exactly how to grow your glutes! building the glutes is probably one of the biggest trends in the fitness world. And, having a strong booty is actually one of the best ways to support your lower back. In this episode, we share what compound movements and accessory work you can fold into your training that will have your booty burning! Your butt might not actually burn, but it will get stronger. We also share the fine details of glute building that includes rep ranges, sets...