In this episode Ryan and Lauren go over tips and tricks for bodybuilding show day and recap Lauren's most recent show, the NPC Rocky.

Some of these tips and tricks could save your next show day. They cover how to pee with your tan, how to dry your tan, how not to stain your sheets, how to pump up, what to bring to the show, and more.

Ryan and Lauren also quickly summarize Lauren's 16 week prep leading up to this show and how she literally started from the bottom. Tune in and let us know what you think with a comment on YouTube or a review on Apple.

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

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.

In this episode Ryan and Lauren discuss the 5 love languages and why they are critical to understand for your romantic relationships, but also your relationships as well.

These love languages are from a book by Gary Chapman called "5 Love Languages, The Secret to A Love That Lasts". They are:

1. Quality time
2. Gifts
3. Words of affirmation
4. Acts of service
5. Physical touch

Some of the topics covered in this episode include, why it is important to know yours partners love language, how giving is different than receiving, they are not just for partner love (sibling love & parent to child love), and how do you learn your love language?

Ending quote to think about: Don’t eat with people you wouldn’t starve with

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

YouTube: Iron Oath Fitness

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 the science of alcohol and how it impacts exercise, sleep, your relationships, fertility, memory, overall brain health, and more.

This one is more scientific than our other episodes, but we make it easily to digest and understand. Ryan and Lauren are passionate about this topic and have plenty of experience drinking and not drinking, so tune in and follow us if you like our energy.

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

YouTube: Iron Oath Fitness

Coaching and Nutrition: www.ironoathfitness.com

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

Cited Research:

Daviet, R., Aydogan, G., Jagannathan, K. et al. Associations between alcohol consumption and gray and white matter volumes in the UK Biobank. Nat Commun 13, 1175 (2022). https://doi.org/10.1038/s41467-022-28735-5

https://www.healthline.com/health/facts-about-alcohol#facts

Contribution of alcohol use disorders to the burden of dementia in France 2008–13: a nationwide retrospective cohort study Schwarzinger, MichaëlBaillot, S et al. The Lancet Public Health, Volume 3, Issue 3, e124 - e132 https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(18)30022-7/fulltext

https://www.sciencedirect.com/science/article/abs/pii/S0741832900001245?via%3Dihub

https://www.nejm.org/doi/10.1056/NEJM198705073161902?url_ver=Z39.88-2003%F0%9D%94%AFid=ori:rid:crossref.org%F0%9D%94%AFdat=cr_pub%20%200pubmed