Welcome back to Iron Oath Weekly — today we’re giving you the ultimate recipe for disaster this holiday season. We’re talking self-sabotage, and how to destroy everything!!!

❌ #1: “Say yes to everything!”

✅ #1: You do NOT need to say yes to everything

❌ #2: “Then say yes to everything at the event!”

✅ #2: Don’t get sucked into the guilt trip or FOMO.

❌ #3: “Screw the gym — start fresh in January!”

✅ #3: Start the next day — not in January, not Monday.

❌ #4: “Drink as much alcohol as possible!”

✅ #4: Cap your drinking.

❌ #5: “Don’t move — stay cozy and sedentary!”

✅ #5: Keep moving, even if it’s light.

❌ #6: “Give yourself no grace — perfection or nothing.”

✅ #6: You will mess up. And that’s normal.

❌ #7: “The holidays only come once a year — go all in!”

✅ #7: Avoid the ‘last supper’ mentality.

❌ #8: “Eat all the desserts — it’s the holidays!”

✅ #8: Follow the 1–3 bite rule.

❌ #9: “Winter arc = eat everything and call it bulking!”

✅ #9: Remember, summer bodies are built in the winter.

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Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)

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In this episode Ryan and Lauren answer the most common questions they get from their clients. On average they see 100's of clients each week that range from young to old, men to women, and trained to untrained. These questions will help you no matter if you are beginner or advanced.

Here are the questions they discuss:

🏋️‍♀️ Training

How many days per week should I train to see results?

Should I do cardio before or after lifting?

How often should I try and PR?

What is the benefit of wearing a weight belt?

🥦 Nutrition

What are the best apps to track macros?

How much protein should I eat?

Should I take Creatine?

🧠 Mindset & Recovery

What do I do if I mess up my diet?

Do I need rest days?

Do you need to bulk to gain muscle?

Rapid Fire Round

Short yes/no or “this or that” answers to common myths:

Fasted cardio or fed cardio?

Squats or hip thrusts?

Body weight scale or body measurements?

Machines or free weights?

Cheat meals or refeed days?

Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath

Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.

Iron Oath Whoop Community Invite Code : COMM-4D361F

Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)

YouTube: Iron Oath Weekly (this is where episodes air)

Coaching and Nutrition: www.ironoathfitness.com

Be sure to follow us on Apple Podcasts. It helps more than you know.

In this episode Ryan and Lauren discuss all things dopamine. You will learn about the importance of doing hard things to preserve dopamine, the science behind how dopamine works, and why our world is harming the way our reward systems work.

Get 15% off any Thorne product when you use this link https://www.thorne.com/u/ironoath

Get your first month of Whoop for free when you sign up using join.whoop.com/ironoath.

Iron Oath Whoop Community Invite Code : COMM-4D361F

Instagram: @iron.oath.fitness (Ryan) & @laurendeelauren (Lauren)

YouTube: Iron Oath Fitness (this is where episodes air)

Coaching and Nutrition: www.ironoathfitness.com

Be sure to follow us on Apple Podcasts. It helps more than you know.