Overt Thinking

Have you ever said: "I'm too old to lift weights," or maybe "I can't squat because my knees hurt."This limiting belief might be holding you back from the best longevity hack.Most "athletic" training programs aren't actually building athleticism. They're just rebranded cardio and there's a big difference.In this episode, Kelsie and Bri break down why plyometrics are one of the most underused tools in women's training, why muscle power declines faster than strength as we age, and how to actually start adding dynamic movement into your program — even if you haven't jumped since high school PE.We cover:Why power matters more than strength (still matters) for long-term physical function (and the research behind it)The real difference between glycolytic training (OTF, F45, CrossFit) and true power trainingWhat athleticism, strength training, and athletic bodybuilding actually mean — and how they work togetherHow to build toward plyometrics safely: from stomps and pogos to contrast trainingWhy women are at greater risk for bone loss, muscle loss, and falls — and what to do about itThis one is for the woman who feels stiff, locked up, and wants to move like her body was built to. You're not too old. You just need the roadmap.Grab Bri's free Athletic Bodybuilding Blueprint by commenting "training" on any of her posts: @briannalambFollow us: @overt_thinkingpodcast | @kelsiemichelle_ | @briannalambWe're now on YOUTUBE! ⁠Come hang!

We ranked the most popular (and most ridiculous) diet rules and food protocols. From absolute pseudoscience nonsense all the way up to "okay, this one might actually not be that crazy."In this episode, Bri and Kelsie break down keto, carnivore, intermittent fasting, vegan, paleo, the blood type diet, apple cider vinegar shots, detox cleanses, clean eating, and the EWG Dirty Dozen — what each one actually gets right, where it falls apart, and what they almost ALL miss.Spoiler: what "works" for any of them is largely the same common denominator. Think you know it?We cover:→ Why the blood type diet sold millions of copies with zero clinical backing→ What ACV actually does (and doesn't do) to your body→ The real reason intermittent fasting is especially risky for women→ Why keto works against you if your goal is to build muscle→ The Dirty Dozen list and why toxicologists push back on it→ What clean eating culture has to do with orthorexia→ The unsexy, no-brand-name version of what actually worksStrong, fed, and not spiraling. That's the goal.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Does this sound like you: six classes a week, eating clean, tracking everything... and you're still not seeing results?This episode is going to explain exactly why. And more importantly, what to do about it.Bri and Kelsie get into the real science behind the group fitness plateau: why your body adapts and stops responding, why the format structurally can't progressively overload you, and how chronic under-eating on top of high-output cardio is working against everything you're trying to build.This isn't an attack on group fitness. It's an honest conversation about what it can and can't do, and what needs to be added to your routine if you want to actually change your body composition and build strength that lasts.Ready to start REALLY TRAINING? Grab this FREE e-book that shows you how!Topics covered: the efficiency paradox, progressive overload basics, rest times, mechanical tension, nutrition timing, and what a balanced training week actually looks like.Connect with us on Instagram: @overt_thinkingpodcast | @briannalamb | @kelsiemichelle_We're now on YOUTUBE! ⁠Come hang!

Wedding season is coming. Tank top season is coming. And the internet is going to tell you to grab some resistance bands and do a hundred reps. Don't.Bri and Kelsie break down what actually builds toned, visible arms: the training structure, progressive overload, nutrition, and recovery. All of it. No fluff. 60 days is enough time to genuinely change what your arms look like, but only if you know what you're doing and why. That's this episode.PLUS we're giving you the EXACT SESSION to change your arms:STRENGTH BLOCKA. Close Grip Bench Press — 4 sets × 4–8 reps This is your main strength driver. Track your load week over week. This is where progressive overload shines.B. Back Supported DB Press — 4 sets × 6–8 reps The back support removes the temptation to use momentum or arch. You isolate the shoulder and tricep, and you get honest feedback on what you're actually pressing.HYPERTROPHY BLOCKC1. Cable Lateral Raise — 3 sets × 8–12 reps per arm Don't rush these. Slow eccentric, controlled raise, no swinging. This is delt sculpting work, not cardio.C2. Overhead Tricep Extension — 3 sets × 10–15 reps Superset with the lateral raise. Keep the elbows close to your head and focus on the stretch at the bottom.ATHLETIC ARMS + CORE FINISHER2–3 Sets for Quality:AMRAP-1 Bench Push Up (stop one rep before failure — this is intentional)20 Deadstop Skull Crushers (light to moderate weight)Rest 75 seconds between setsWe're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Your calcium supplement isn't protecting your bones. The research says it might actually be making things worse.In this episode, Kelsie and Bri rank every supplement the industry has pushed at women for bone health — based on what the evidence actually says. - A trial of 36,000 women found zero reduction in hip fracture rates from calcium and vitamin D supplementation. - A 2021 meta-analysis linked calcium supplements to a 15% increased cardiovascular disease risk in post-menopausal women. - And in December 2024, the government's top health advisory panel officially recommended against supplementation for fracture prevention.So what actually works? The answer isn't in a bottle.This episode covers the full supplement tier list for bone health, why 50% of your bone volume is protein, how bone remodeling actually gets triggered, and what no supplement has ever been able to replicate. Plus the three things you can start doing today.Part 2 of the Overt Thinking Bone Health series. If you haven't yet, start with episode 54.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalambUSPSTF Draft Recommendation — Vitamin D, Calcium, and Fracture Prevention (2024)National Osteoporosis Foundation Meta-Analysis — Calcium + Vitamin D and Fractures (PMC)NHANES Trends in Calcium Intake — U.S. Population 1999–2018 (PMC)VITAL Trial — Vitamin D and Bone Health Outcomes (JBMR / PMC)National Osteoporosis Foundation — Dietary Protein and Bone Health Meta-Analysis (AJCN)NHANES 2011–2018 — Dietary Protein and Bone Mineral Density (Nature / Scientific Reports)Collagen Peptides and Bone Mineral Density in Postmenopausal Women — RCT (PMC)Collagen Peptides Long-Term Follow-Up — 4-Year Observation (PMC)Collagen Peptide Supplementation Meta-Analysis 2025 (Frontiers in Nutrition)LIFTMOR Randomized Controlled Trial (PubMed)Resistance Training and BMD — 2025 Meta-Analysis of 17 RCTs (JOSR / PMC)ODS / NIH — Calcium Fact Sheet for Health Professionals

If you're a woman over 30, your bone density is already changing, and most women have no idea. This episode of Overt Thinking kicks off our bone health mini series by digging into the research on strength training and osteoporosis prevention, including the study that links resistance training to a 46% reduction in mortality risk for women. We cover bone loss, hormones, weight-bearing exercise, and why lifting heavy isn't optional, it's life-saving.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalambSources:Strength Training and All-Cause Mortality in Older Women — JAHA (Women's Health Study)LIFTMOR Randomized Controlled Trial — JBMROptimal Resistance Training Parameters for BMD — 2025 Meta-AnalysisBone and the Perimenopause — PMCBone Loss and Bone Size after Menopause — NEJMExercise for Your Bone Health — NIAMSWhat Women Need to Know — Bone Health & Osteoporosis FoundationMenopause and Bone Loss — Endocrine Society

It started with a client texting Bri about Iran... and Bri realizing she had no idea what was happening, or where to even go to find out. That feeling of being gutted, overwhelmed, and lost in the noise? We're willing to bet you've been there too. This episode is for every woman who cares deeply but feels completely overwhelmed by the information landscape. We're breaking down the tools, the sources, and the boundaries that will keep you informed, grounded, and sane.View the Media Bias Chart HereWeb Service News Reporting:AP NewsReutersWe're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

When you think of bodybuilding, you might picture Arnold Schwarzenegger or other iconic male figures. But what if we told you the most successful bodybuilder of all time is a woman? Iris Kyle has won 9 consecutive Miss Olympia titles and 10 overall wins— making her the greatest of all time in the sport. That says everything about how we've been conditioned to see strength, muscle, and athletic excellence, especially on a woman's body.In this episode, we sit down with Jerisa Upton, an Olympian and bodybuilding coach, who gets real about the raw truth of what it takes to be a competitive athlete. The stage-lean physiques you see under competition lighting? They're achieved through extreme caloric restriction, grueling training regimens, and a mental toll that doesn't make it into the highlight reel. Looking "perfect" on stage and being healthy are not the same thing, and conflating the two has done serious damage to how women relate to their bodies, food, and fitness.Jerisa breaks down why so many women end up chasing aesthetics at the expense of their health, how diet culture and social media have weaponized fitness against us, and what it actually looks like to train from a place of self-love rather than self-punishment. We talk body dysmorphia, finding your why, ditching the extremes (and Orange Theory), and building a sustainable relationship with movement and nutrition that serves your life.If you've ever looked in the mirror and felt like your body was a problem to solve, this episode is your permission slip to think differently.Find Jerisa on IG!We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

The key to staying "pretty fit" might be simpler than you think.In this episode, Bri and Kelsie share their first-hand experience on how they stay "pretty fit" all year long. Not like crash diet fit. Not obsessing-over-macros fit. Like... actually sustainably, enjoyably pretty fit.This episode includes science-backed habits that make fitness sustainable, and truly life-fitting, without obsession.They reveal the secret weapon: building habits rooted in structure rather than fleeting motivation. Discover practical strategies like optimizing your routines, fueling your body with simple "rules of thumb," and moving intentionally throughout the day, not just in the gym. Bri shares how she shifted from extreme dieting to a balanced approach that keeps her lean and free of guilt, while Kelsie uncovers her method for staying active and strong at any age, no matter how busy life gets.You'll learn how to design a flexible lifestyle that honors your unique body and goals. We break down:Why relying on motivation is a trap and how to create systems that stickThe importance of focus on habits like protein, fiber, and color on your plateThe power of daily movement, from walking to taking the stairs, and how it fuels your metabolismSimple yet effective training tips that require just three days a weekThe critical role sleep plays in recovery, hormones, and long-term progressIf you're tired of the all-or-nothing mentality and want practical tools to stay consistent without sacrificing your sanity, this is your blueprint for a flexible and sustainable fitness journey. Perfect for women who want to feel confident and energized, regardless of their season of life. Whether you're just starting out or you've been at it for years, these guiding principles will help you roll with the punches and keep moving forward.Tell us, how do you define "pretty fit" for your life?We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

"If I lift weights, I'll get bulky.""Pilates will give me that long and lean look.""I can't build muscle AND do the workouts I actually enjoy."Girl, WHO told you that? Because the Pilates vs strength training debate is exhausting, but we're cutting through the BS.Here's what we're covering:The research on Pilates (yes, it's legit for back pain, core strength, and balance)Where Pilates falls short (and what you're missing out on if you skip)How much strength training you actually need to see changeHow to build your "movement menu"—main course (strength), foundation (steps), and toppings (the fun stuff you love)Real talk: you have room for Pilates AND strength training if you prioritize the non-negotiables firstMovement should feel good AND change your body. It doesn't need to be one or the other.

Are you actually stuck… or were you just given the wrong approach?If counting macros, fixing your hormones, cutting carbs, or “trying harder” hasn’t healed your relationship with food — this episode is for you.Today we’re joined by Registered Dietitian Jessi Kruzan, who brings lived experience with PCOS and disordered eating to a conversation the fitness industry desperately needs. We talk about:The common pattern keeping well-intentioned women stuckHow “good intentions” slowly turn into harmful food behaviorsWhy surface-level fixes (macros, discipline, hormone protocols) often failThe mental health component most providers skipGLP-1s: Do you have to stay on them forever? And what’s missing when they’re the only tool?How to know if you need more support than just another planRed flags to watch for when choosing a coach or RDWe don’t help broken women. We help good-intentioned women who were lied to, misinformed, and handed advice that never fit the human in front of her.If you’ve ever felt like there must be something wrong with you, this conversation will feel like a big exhale.🎧 Get in girls, we're fixing our relationship to food and our bodies FOR GOOD.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Why do 75% of women avoid the gym?!?If you've ever felt the gym scaries as bad as the Sunday scaries, this one's for you.Even as fitness professionals, we've felt the gym-anxiety creep in. From feeling like you don't belong to confusing societal messaging about how you should look—it's overwhelming! You are so not alone and we're here for you.By the end of this episode you'll feel seen AND have 5 (plus a bonus!) practical strategies to make fitness feel fun and safe.This conversation is all about strengthening your confidence muscle by building some physical muscle, so you learn to do hard things in the gym AND in life.Here's to showing up for yourself, even—and especially—when you're nervous. We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Throw back to Food Pyramid...Except flip it, flop it, and reverse it.She's back with a rebrand and a PR boost.We're giving you the low down on the history of nutrition guidelines, why public messaging keeps failing, and how industry influence and political agendas shape what we’re told to eat. Plus: what actually helps people make better nutrition choices.We agree, "Eat Real Food," as they say but what if that advice just isn't enough.Tune in for the truth and subvert the contradictory information.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Can you actually lose weight eating processed foods?A professor composed an experiment on himself, just to prove a point! For science!We’re unpacking the Twinkie Experiment, the surprising results, and the big lesson about calories vs. nutrition quality.We're told calories in versus calories out for weight loss, but what's the context? Where's the nuance?Tune in to find out how processed food helps or hurts your progress.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Starting is easy.Staying consistent when life gets messy? That’s the real work.Everyone talks about getting started but what happens when motivation leaves the chat? When resistance shows up or when everything hits the fan?This episode is the guide you need to break through the barriers and self-sabotage. We all just might need a little more delusional optimism!These are the uncomfy truths to make sure you stay on track with your greatest desires.Plus: download our New Year, Best You Playbook to solidify your habits into identity!FREE GUIDE HEREConnect with us on IG:@Overt_thinkingpodcast @briannalamb @kelsiemichelle ​We're now on YOUTUBE! ⁠Come hang!

Be the New You Without Burning Out by FebruaryIf you want 2026 to feel different (without extreme rules or aesthetic routines), this episode is your guide. This is the blueprint to finally becoming the woman you want to be, without the yearly reboot.We’re talking why goals fail, identity over motivation, habits that actually stick, and how to “act as if” until it feels normal.And if you want to turn reflection into action, we created the New Year, Best You Playbook—a simple, grounding guide to help you reset your habits, clarify your priorities, and build momentum without burning out. DOWNLOAD HERE New Year, Best You Playbook HERE​We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

This week, we’re pulling back the curtain on 2025.Expectations, plot twists, glow-ups, and the “wait… what?” moments we never saw coming.We’re walking through the goals we set, the ones that shifted, the ones that surprised us, and the lessons that shaped who we’re becoming. Think of this as your cozy New Year's debrief with two friends who refuse to pretend it all went exactly as planned.If you’re craving reflection, a reset, or just a little reassurance that nobody has it perfectly figured out—this one’s for you.✨ And if you want to turn reflection into action, we created the New Year, Best You Playbook—a simple, grounding guide to help you reset your habits, clarify your priorities, and build momentum without burning out.Download it HERE (link inside)We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

It's time for a DETOX! Or is it?The holidays happened… and maybe so did the extra drinks, the third plate, the skipped workouts, or the family stress spiral. Before you start spinning into “I ruined everything,” hit play.This episode is your bare-minimum, back-to-baseline guide for the days when motivation is MIA and you just need a place to start. We walk you through how to reset without punishment, rebuild momentum without perfection, and choose small wins that actually move the needle.No guilt. No extremes. Just a realistic plan for getting back into your body, your routines, and your confidence—even when all else fails.Press play and reset with us.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Traveling doesn’t have to mean bloating, burnout, or living off airport pretzels. In this episode, we’re breaking down the exact things we always pack to stay nourished, energized, and… regular (you know we’re honest here).From protein-on-the-go to the hydration + supplement lineup that saves our sanity, consider this your carry-on checklist for stress-free, high-vibe travel. And not to mention setting yourself to easily return to your Hot Girl Routine!Whether you’re hopping on a plane, road-tripping, or sprinting through TSA with three snacks and a dream—we’ve got the hacks that keep you feeling good the entire trip.Listen in to learn:The must-pack snacks that actually support your goalsThe supplements that make travel digestion less… chaoticHydration fixes (LMNT forever)How to stay fueled, strong, and consistent without being “perfect”Hit play and upgrade your travel routine!We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

It’s giving peace over panic 💅This week, we’re breaking down exactly how to navigate family dynamics, boundary pushers, and those moments that make you want to scream into a pillow. Hot Girl Holiday isn’t about perfection—it’s about staying aligned with yourself even when you’re surrounded by chaos.We walk through real scripts you can use, mindset shifts that change everything, and the difference between reflecting and reacting. You’ll learn how to leave every holiday party feeling proud of how you showed up… not drained or spiraling.Hot girls don’t have emotional hangovers and after this episode, neither will you.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Feeling the creeping anxiety of the Holiday pressure? Or maybe the fear of "falling off track" will wreck all the progress you've made?Well, we've got you!Hot Girls don't panic, we PREPARE.This is PART 1 of our Hot Girl Holiday Series and this week we're helping you avoid the "all or nothing" trap so you can do something, always. You don't need a 6 week shred, you just need a six minute game plan.In this episode we're talking how to prepare, how to adapt training, and when all else fails-- your fool proof plan to get back on track.The holidays don't have to derail you, you just need a little planning (and maybe a healthy reality check)!Let's get to it!We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

You’re hitting your workouts, eating better… but the scale isn’t moving. Does that mean you’re not making progress?This week, we’re breaking down the most misunderstood part of fitness: how to measure progress without losing your mind.The scale? She's loud, dramatic, and honestly… not the main character.Inside the episode, we cover:Why the scale gets way too much attention (and how a moving goal posts messes with your mindset)Why the scale is so volatile — water, glycogen, hormones, food volumeWhy women can fluctuate several pounds overnightDEXA vs. InBody: what’s worth it, what’s not, and how to use this dataProgress photos done right (and why they feel cringe at first but become your receipts)Measurements that actually matterNutrition tracking methods that give clarity without obsessionIf you’ve ever thought, “I’m doing everything right… so why don’t I see it yet?”This episode is the permission slip + strategy combo you need.Stop the drama. Start using data.Press play.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

What happens when healthy turns harmful? This week, we’re joined by Dr. Maddy Palermo, PhD — a clinical psychologist and disordered eating specialist, to unpack the hidden disorder behind “discipline.” From orthorexia and overtraining, to clean eating culture and burnout disguised as motivation, we explore how wellness ideals can spiral into obsession.If you’ve ever felt guilty for resting, tracked every bite for #health, or wondered if your routine has gone too far — this episode will make you rethink what balance really means.Tune in to learn how to spot early signs of disordered discipline, heal your relationship with control, and redefine what healthy looks like in real life.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Got the munchies? 🍪 We've been there too.In this episode, we dive into the complexities of munchies, cravings, and the societal perceptions of food. We're breaking down the biological basis of hunger cues, particularly in relation to THC, and provide practical strategies for managing munchies without derailing your fitness goals. Beyond the science, we talk about relationships with food, how your environment influences your choices, and what it looks like to find balance between enjoyment and discipline in your nutrition.We’re not here to tell you to “just have willpower.” We’re here to help you understand your body so you can make intentional choices, enjoy your highs, and stay aligned with your goals.So grab your favorite snack, hit play, and let’s talk munchies without the guilt.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

We’re revisiting our OG Feral & Fit episode—this time with more actionable tips!Can you drink and still make gains? We break down how alcohol actually impacts fat loss, recovery, and muscle building (spoiler: it’s not the end of the world, but it’s not helping either).Learn how to:• “Pre-game” like an adult athlete (protein before Prosecco)• Handle social pressure and say no without being weird• Recover like a pro after a night out• Balance fun with your goals—hello, California Sober eraThis episode is your guide to being strong, social, and in control. Because being fit and hydrated is the new feral 💅Listen to learn how to enjoy your nights out without sabotaging your progress. Perfect for anyone lifting, training, or working toward body recomposition.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

You've heard: "just lift heavy," but what if that still isn't working?Or maybe you've heard "tempo" floating around the fitness-ether but aren't quite sure what they're talking about...Most people rush their reps and then wonder why they're not getting stronger or seeing muscle definition. Enter: tempo trainingThis simple tweak might completely change how your lifts feel and how your body responds.In this episode, we break down:What tempo actually means (and how to read those 4-digit codes like "4112")Why slowing down your reps increases muscle tension, control, and confidence under the barHow tempo exposes weaknesses and forces you to truly own your lift instead of just moving weight from point A to BWhen to use it, how often, and what most lifters get wrongIf you’ve ever felt like you’re just “going through the motions” or you're just trying to get it done, this one’s about to change how you move.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

You’ve been eating less, working out harder, and somehow your body has stopped responding. The scale just won't budge.Your energy’s down, your hormones feel off, your period’s irregular — and you’re wondering what gives.In this episode, we unpack why your diet stops working. We help you understand metabolic adaptation and low energy availability, so you know what’s actually happening when your body starts conserving energy instead of burning it. PLUS how this can impact your metabolism, hormones, and even your menstrual cycle.If you’ve ever felt like your body’s fighting you, this one’s for you.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Maybe you've thought something is wrong with you. Or that you need a supplement to help you feel more energy in your day. Or maybe even that you need to get your hormones checked. But what if the real reason you feel drained, foggy, and unmotivated is way simpler? AND within your control 👀In this episode, we’re breaking down why your lack of energy isn’t laziness—and what you can do about it. We’re talking about how eating less can actually lead to moving less, the science behind metabolic adaptation, and what you can start doing today to feel like yourself again.If you’ve been stuck in the cycle of “I just need more willpower,” this one’s for you.And stick around for next week, we’re diving even deeper into low energy availability and metabolic adaptation, so you’ll understand exactly what happens to your body when you’re stuck in that loop.We're now on YOUTUBE! ⁠Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Life lately has been… a lot. In this catch-up episode, Bri and Kelsie pull back the curtain on the chaos of their past few weeks. From Bri’s car accident (and the shocking aftermath) to Kelsie’s hair journey and product finds, nothing is off limits.They also dive into:- Navigating stress in relationships when life gets messy- Why the little things (like hair care) can feel big- Bri’s new role at work and what it means to advocate for your worth- The importance of leaning on community when life feels overwhelmingIt’s part laughter, part real talk, and a reminder that chaos doesn’t have to be carried alone. Stick around to the end for a sneak peek at next week’s series: what’s not working and WTF to do about it.We're now on YOUTUBE! Come hang!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Sometimes the truth stings a little.If you’re stuck in the same cycle and wondering why you’re not seeing results, you need this episode. We’re giving you 5 pieces of tough love fitness advice — the kind your best friend should be telling you, but probably isn’t. Think of us as your big sisters: we’ll say the hard stuff, but we promise it’s with love.In this episode, we cover:Why compromise is non-negotiable for resultsThe #1 reason your workouts aren’t workingHow you’re probably eating more than you thinkWhy “eating less” isn’t the answerThe game-changing skill most people avoid No sugar-coating. Just the truth you need to hear. Plus, our convenience food freebie HEREWe're now on YOUTUBE! Come chat with us!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

‘We need to talk.’ 😬 The four scariest words in any relationship. This week we’re breaking down how to actually have tough conversations without making them worse. This is the episode of bringing you advice from the driver's seat of "we're not perfect" but here's the mistakes we've made and what we've learned from therapy.Tangible scripts, apology hacks, and some of our own messy stories included.

Back pain doesn’t have to mean you’re broken. In this episode, we break down why so many people deal with back pain, the common mistakes made when trying to ‘fix it,’ and how to train smarter with a movement optimism approach. Whether you’re lifting heavy, you're afraid to try certain exercises out of fear, or just want to move pain-free, this one’s for you.Follow our IG for demo videos and "troubleshooting" tips: @Overt_ThinkingPocast⁠McGill Big 3 DemoSave this for the days your back feels cranky — and share with a friend who needs to hear it.Connect with us on IG: @KelsieMichelle_⁠ and ⁠@briannalamb

A common question we get from our clients, friends, and listeners: "How heavy should I be lifting?!"Here's the thing: Most women in the gym aren’t lifting heavy enough to see real change… or they’re going so heavy their form falls apart.So how do you know if your weight is right for you?In this episode, we break down the tools every lifter needs—RPE (rate of perceived exertion), RIR (reps in reserve), and progressive overload—to help you train smarter, build muscle, and actually see results.We’ll cover:✅ What “lifting heavy enough” really looks and feels like✅ How to avoid ego lifting and form breakdown✅ The art of auto-regulation (adjusting on the fly)✅ Why tracking effort—not just weight—is the golden ruleNo fluff, no gimmicks—just evidence-based tools that will help you get stronger and stay injury-free.If you’ve ever wondered, “Am I lifting heavy enough?”—this episode is for you.Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Our honest take on beauty work-- it’s exactly what it sounds like, but juicier. We’re talking boob jobs, our first Botox experiences, what we really think about beauty standards, and why women SHOULD unapologetically claim the right to look how they want.It’s part personal story, part behind-the-scenes, part “things no one tells you until it’s too late."Whether you’re curious, considering, or just here for the tea — this episode is your all-access pass.Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Still doing endless ab circuits or arm workouts hoping to "tone" that one stubborn spot? You’re not alone.In this episode, we share the real stories of three women who were stuck in the cycle of spot-reducing—and how shifting their strategy finally led to visible results. We break down why targeting fat in one area doesn’t work, what does, and how you can reshape your body with smart training, better recovery, and zero gimmicks. If you’ve ever felt like you train hard but don’t look it—this one’s for you.Tell us your sticking points in the comments ->Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Before You Panic!What even counts as “processed food” anymore? Are seed oils really the enemy? And should you be worried about that red dye in your kid’s snack pack?In this episode, we break down:⚡ What “processed” actually means⚡ The truth about seed oils and food dyes⚡ When convenience stops being convenient⚡ Easy ways to shop smart without going broke⚡ 5 things you really need to know before you panicYou don’t have to grow your own food to be healthy. You don’t have to be perfect to make progress. And you definitely don’t need TikTok nutrition advice.If you’ve ever stared at a food label and wondered “can I still eat this??” — this one’s for you. Let’s ditch the fear and start focusing on what actually matters.🎧 Listen now on The Overt Thinking Podcast — and if you loved it, share with a friend who’s ready to stop spiraling about every single ingredient.Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb[Food Processing Spectrum Visual]

Tired of winging it with your nutrition?Remove the guesswork, this is your NO-BS guide to calculating your own calories and determining the right macros for your life.In this episode, we’re digging in so you can build muscle, drop fat, or just feel better in your body (without living off sad salads).We cover what makes up your metabolism, how to decide your protein, carbs, and fats, when to adjust your numbers, and how to make a calorie deficit suck way less. Plus: why fiber and food quality still matter, and whether you really need to track.We’re walking you through how to count your calories using:This calorie equationNo detox teas. No carnivore bros. Just the science, minus the BS.As promised, Bri’s Chia Seed Pr-Oats HEREHit play — and share it with a friend who’s ready to get off the diet hamster wheel for good.Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Feeling awkward at the gym? You’re not alone — and you’re definitely not doomed to stay that way. In this episode of The Overt Thinking Podcast, we’re breaking down the shy girl struggle: from crotch sweat and machine mishaps to feeling like everyone’s watching (spoiler: they’re not).We’ll share our best real-life tips to help you lift with confidence, claim your space, and make the gym feel like home — even if you’re starting out solo. Because strong girls aren’t born — they’re built, one rep (and awkward moment) at a time.Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalambBri's "Too Strong to Quit" Sample workout:Warm up:5-10 min stairmaster or incline walk (HR about 120-140)2-3 Rounds:Hip flexor to hamstring stretch x 10/sideLeg swings x 15/sideForearm plank x 30-60secStrength Intensity3 sets:Goblet Squat x 10-15 reps; rest 60secSingle Arm DB Row x 10-15reps/arm; rest 60-90secif you’re shy to rest the full 60 sec between movements and sets, remember to record your results right after (RPE, weight, reps, sets, notes for next time).You can also add isometric core work as active recovery (add a hollow hold or side plank for 20 of the 60sec rest)Strength Balance2-3 sets:Single leg Hip Thrust x 10-15 reps/leg; rest 30secBench or Regular Push Ups x AMRAP (as many reps as possible); rest 60secIsolation Work1-3 sets:DB Bicep Curl x 15-20DB Lateral Raise x 15-20DB Russian Twists x 10-15/sideCooldown3min box breathing1min couch stretch/side1min frog stretch1min chest opener stretch

🩸🩸How Your Menstrual Cycle Affects Strength Training (with Claire Zai)Ever wonder if you should train differently during your period? Or whether “cycle syncing” your workouts is actually backed by science?In this episode, we sit down with strength coach and women’s health researcher Claire Zai to break down exactly how your menstrual cycle and birth control can impact your performance in the gym — without the fear-mongering or fluff.We cover:✨ What really happens in each phase of your cycle (and why you might hit PRs mid-cycle!)✨ Whether you should lift on your period or rest — and how to decide✨ The biggest myths around estrogen, hormones, and training✨ How hormonal birth control can affect strength gains (and what to watch for)✨ Practical tips to train hard, auto-regulate, and trust your body — no matter where you’re at in your cycle.Whether you’re lifting on Day 1 or Day 14, remember: your body isn’t broken — it’s just human.Hit play, grab your girlfriends, and get ready to train smarter and with more self-trust.Find Claire on IGUnderstanding your Menstrual Cycle by Claire Zai: HEREConnect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Ever feel exhausted and wired at the same time?Like your body and brain are on different pages?In this episode of Overt Thinking, we’re diving into why your sleep might suck—even if you’re eating clean, training hard, and doing “everything right.”We’re breaking down:- Why scrolling before bed messes with your hormones- The real reason morning light is your BFF- Hacks that actually help you fall (and stay) asleep- Why 6 hours isn’t enough—and what to do about itFrom travel chaos to toddler wake-ups and late-night overthinking—we’ve got science-backed fixes to help you sleep like the bear that you deserve.Let’s turn sleep from a stressor into your recovery superpower.Connect with us on IG: ⁠⁠@Overt_ThinkingPocast⁠⁠⁠⁠@KelsieMichelle_⁠⁠ and ⁠⁠@briannalamb

Your workout bestie has entered the chat.You’ve probably heard of creatine—but is it just for bros trying to become The Rock? Spoiler: absolutely not. In this episode, we break down what creatine actually is, what it does, and why it might be the most effective supplement out there.We’re cutting through the bloat talk, side-eyeing the loading phase, and giving you real facts from actual science. Whether you're strength training, sprinting, or just vibing with your protein shake, creatine might be your new BFF.Plus: a This or That throwback to pop culture from 10 years ago, including Snapchat filters, Hotline Bling, and the Dress that broke the internet.Let’s get creati-informed!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalambSources: Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-AnalysisEffects of Creatine Supplementation on Athletic Performance in Soccer Players: A Systematic Review and Meta-AnalysisEffects of Creatine Monohydrate on Endurance Performance in a Trained Population: A Systematic Review and Meta-analysisThe Effect of Creatine Supplementation on Resistance Training–Based Changes to Body Composition: A Systematic Review and Meta-analysisInternational Society of Sports Nutrition position stand: creatine supplementation and exerciseEffects of dietary sports supplements on metabolite accumulation, vasodilation and cellular swelling in relation to muscle hypertrophy: A focus on “secondary” physiological determinantsThe Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-AnalysisEffects of creatine supplementation on memory in healthy individuals: a systematic review and meta-analysis of randomized controlled trials

This week’s episode is a little more raw, a little more real. Bri’s officially moved to Chicago—and with that change has come a flood of emotions, challenges, and powerful perspective shifts. We’re pulling back the curtain to unveil what it really feels like to start over in a new city as an adult: identity, routine, overwhelm, and resilience.Even as fitness professionals with "all the tools" we experience ups, downs, and pivots. This is the real talk of imposter syndrome, confronting codependency, people-pleasing, and burnout.If you're in a season of transition—or even craving one—this episode is a warm reminder that you're not alone in figuring it out as you go.Next week: We’re tackling one of your most asked Qs about the most hyped supplement of the year. Any guesses?Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Bloating but your diet’s “in check”? Wondering why that tummy fat won’t budge, no matter how many crunches you do? Curious about how to train around injuries or the sneaky ways fad diets suck us in?In this episode, we’re back answering your questions — from gut health habits that actually help, to the truth about spot reduction, to the biggest nutrition and fitness myths we’ve personally fallen for (and what we learned). We also dive into how to approach loved ones who are stuck in diet culture… without turning into that coach.Packed with honesty, nerdy science, and a few spicy truths — we loved this Q&A and hope you find a few golden nuggets to take with you.💌 Got more questions? Drop them in the FORM HERE— we’re always listening.Connect with us on IG:@overt_thinkingpodcast@kelsiemichelle@briannalamb

This week, we’re diving into your questions — the ones keeping you up at night or making your workouts feel like a mental math test. From how to schedule training to build muscle and lose fat, to what the heck to do with sled pushes, to how we personally battle the munchies... we’ve got you covered (overtly, of course).Expect a mix of textbook facts, real-life nuance, and some spicy tangents.💭 This or That💪 Ideal training splits, progress without obsession, and how often to change your workouts🚨 Unpopular opinion: You’re probably overlooking this body part🍦 Guilty pleasures, gym motivation, and stoner hacks that actually workWe’ll be back next week with Part 2 — so keep submitting your questions! (HERE) Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Burnout isn’t your baseline. If you're tired of feeling tired—even after 8 hours of sleep—this one's for you.We're diving into the science of nervous system regulation and how it impacts everything from your mood and energy to your gains and relationships. Whether you’re snapping at your partner, skipping workouts, or stuck in a brain fog, these 6 proven strategies will help you get out of survival mode and into a sustainable rhythm that actually feels good.You’ll learn:- Why burnout isn’t just “being tired”- The hidden habits keeping you stuck- 6 science-backed tools to restore energy, clarity, and calm- What to do when you’re doing everything right—but still not seeing resultsFrom breathwork to brisk walks, journaling to cold showers, these tips are designed to be low-effort, high-impact, and rooted in real science. Because healing shouldn’t feel like another chore.🎁 Plus: Try one of our favorite meditation apps—OPEN 30 day Guest Pass👉 30-Day Share Code💬 Tag us with what you’re trying firstConnect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Welcome to your “you can sit with us” moment. This episode is your official permission slip to stop falling for fitness B.S.From "lifting makes you bulky" to "coffee enemas" and "1200 calories is plenty," we're torching the trash advice that's been holding women back for WAY. TOO. LONG. Kelsie and Bri break down the most persistent myths with facts, science, and a side of sass.Whether you've been scared of deadlifts or feel guilty eating bananas (thanks, TikTok 🙄), it's time to clear up the chaos and start training smarter—not smaller.Raise your hand if you’ve ever been personally victimized by a fitness myth. 🙋‍♀️Cool. Us too. Let’s talk about it.Sources cited:Schoenfeld et al., 2017: Hypertrophy occurs with both light and heavy weights if effort is high.Nosaka et al., 2002: Soreness is influenced by novelty and eccentric movement—not effectiveness.Smith-Spangler et al., 2012: No significant difference in nutrition between organic and conventional foodsBratman et al., 2019: Orthorexia and moral labeling of food can harm mental healthKondo et al., 2009: ACV had minimal impact on weight lossLee et al., 2006: Coffee enemas linked to risk of infection and electrolyte imbalanceLohner et al., 2022: Artificial sweeteners safe when used in moderationMuller et al., 2012: Low-calorie diets can reduce resting energy expenditureJensen et al., 2020: Scale weight varies significantly day to dayHamlyn et al., 2007: Resistance training improves joint integrity and reduces injuryCholewicki et al., 2000: Trained spines handle load better than untrained onesPeake et al., 2015: Exercise-induced inflammation is essential for training adaptationConnect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

Women deserve better that diet dogma.In this week's episode we have our very first guest!And she couldn't be more qualified, insightful, and aligned with bringing you only the best health and fitness information. Rachel Gregory is a Board Certified Nutritionist, coach, author, podcaster and has helped hundreds of women take control of their health.Maybe you've fallen down the fad diet trap to shrink and restrict only to leave you feeling flat and frustrated.But what if the goal wasn’t to be smaller? What if, instead, it was about shaping a body that feels powerful, well-fed, and actually sustainable?Our guest today has lived both sides of that story—and she’s not just speaking from experience, she wrote the book on keto. Literally.But over time, her perspective evolved. And today, she’s passionate about helping women move beyond restriction and into true body recomposition—where muscle matters, food is fuel, and shrinking is no longer the metric for success.We talk about:• Why keto felt like the answer—until it wasn’t• What actually shapes your physique (spoiler: it’s not cardio)• How to reframe your mindset from smaller → strongerLet's dive in!Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@[email protected]

You’ve seen the ads. The powders. The promises. But are supplements actually worth it—or just expensive pee?In this episode, we break down where supplements actually fit in your health journey (spoiler: they’re not step one), which ones might be worth your money, and the wild, under-regulated world of how supplements hit the shelves in the first place. Kelsie hops on her soapbox, Bri keeps us grounded, and yes—we play a round of Fuck, Marry, Kill to kick it all off.Let’s talk protein powder, creatine, collagen scams, and why your greens powder probably isn’t doing what you think it is.Mentioned links:ON Whey Protein powderMomentous protein powderThorne CreatineThorne Pre-Workout Elite - caffeine - can get from coffeeLegion Plant+ Cinnamon Cereal (Bri’s absolute FAVORITE - code BRIANNALAMB for 20% off + free shipping on your first order)Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@briannalamb

If Episode 9 was the blueprint, Episode 10 is the vibe check.This week, we’re diving into auto-regulation—a game-changing approach to training that teaches you how to adjust your workouts based on how you actually feel, not just what the spreadsheet says. Think of it as the perfect follow-up to progressive overload: yes, we want to lift heavier over time, but we’re also not robots. Life, stress, sleep, your cycle—these all affect performance, and auto-regulation helps you account for that.We’re breaking down the RPE (Rate of Perceived Exertion) scale, how to use it in your own training, and why listening to your body can still lead to real progress. So if you've ever wondered how to push without burning out—or how to know when to dial it back—this episode’s for you.For more: Connect with us on IG: ⁠@Overt_ThinkingPocast⁠⁠@KelsieMichelle_⁠ and ⁠@BriannaLamb⁠

Still doing the same workouts and wondering why nothing’s changing?In this episode, we’re breaking down progressive overload: the not-so-sexy, often skipped piece of the puzzle that actually drives results. We’re breaking down how to stop spinning your wheels and start leveling up your training (without burning out or guessing your way through it). Get ready to train smarter, not just sweat harder.Whether you're new to lifting or wondering why you're stuck, this episode is your nudge to level up—intentionally.Connect with us on IG: @Overt_ThinkingPocast@KelsieMichelle_ and @BriannaLamb