What’s the difference between training for strength and training for muscle size? In this episode, we’re breaking down the two primary approaches to resistance training—strength training and hypertrophy training—and helping you decide which one aligns with your goals. We’ll explore the science and principles behind each method, from rep ranges and rest periods to the intensity and volume that drive results. Learn how strength training focuses on building power and functional strength, while hype...
Nov 19, 2024•47 min•Season 2Ep. 64
Are you ready to take your fitness journey to the next level? In this episode, we’re diving into the concept of progressive overload—what it is, why it’s essential, and how to apply it to your workouts for steady, sustainable gains. Whether you’re just starting out or looking to refine your approach, progressive overload is the key to building strength, muscle, and confidence over time. We’ll break down how to implement this training principle, explore the RPE (Rate of Perceived Exertion) and RI...
Nov 12, 2024•1 hr 2 min•Season 2Ep. 63
Flu season is upon us, and in this episode, we're diving into how to prepare and protect yourself! We explore homeopathic remedies, share some classic old wives' tale solutions, and break down the over-the-counter medications that can be handy to keep in your cabinet. We referenced a previous episode we did on how to prep for the flu season here . Email us questions at askdoubleapodcast@gmail.com Find us on the socials! Andrea’s Instagram...
Oct 29, 2024•54 min•Season 2Ep. 62
This week's episode is all about setting up your diet for the holidays! We know how easy it can be to get derailed during these festive months, only to find yourself making New Year’s resolutions out of frustration. But it doesn’t have to be that way! In this short and sweet episode, we’re sharing practical tips you can start using today to stay on track, enjoy the season, and set yourself up for success. Tune in now and start the New Year feeling strong! Email us questions at a...
Oct 22, 2024•22 min•Season 2Ep. 61
In this episode of our diet series, we focus on how to tailor your calories and macros for managing autoimmunity. Whether you're looking to reduce inflammation, support your immune system, or manage symptoms, we’ll guide you through the dietary adjustments that matter most. We also discuss how your exercise routine should complement your nutrition for better results, helping you strike the right balance between recovery and movement. Tune in to learn how to optimize your health and fitness while...
Oct 16, 2024•49 min•Season 2Ep. 60
In this episode, we tackle the unique challenges and opportunities women face during peri and post menopause. From goal setting to creating realistic expectations, we cover everything you need to know about adjusting your fitness and nutrition strategies during this time of life. We’ll explore what changes to expect, how to tailor your diet for optimal health, and the key areas you should focus on to feel strong and confident as your body transitions. This episode is all about empowering women w...
Oct 08, 2024•49 min•Season 2Ep. 59
In this first episode of our calorie and macro series, we dive into the essentials of setting up your nutrition for specific health and fitness goals. Whether you're looking to lose weight or gain lean muscle mass, we’ll guide you through the foundational steps of calculating calories and macros to fit your unique needs. This episode is tailored for individuals who are relatively healthy, with no known concerns, and ready to fine-tune their nutrition to reach their fitness goals. Join us as we b...
Oct 01, 2024•55 min•Season 2Ep. 58
In this episode, we take a deeper dive into the many uses of low-dose naltrexone (LDN), exploring the exciting potential in treating conditions such as autoimmunity, neurological disorders, chronic pain, and even compulsive behaviors like addiction and binge-eating disorder. We also discuss who should avoid taking LDN and why. Additionally, we provide tips on how to approach your primary care physician (PCP) about LDN in a respectful and informed way. If you're curious about LDN’s broad therapeu...
Sep 24, 2024•53 min•Season 2Ep. 57
In this episode, we dive into the emerging world of low-dose naltrexone (LDN), a compound that's gaining attention for its wide-ranging potential benefits. This is the first installment in our two part LDN series, where we break down what it is, how it works, and what it's commonly used for. We’ll also cover important details like how to take it, where you can get it, potential side effects, and situations where it might not be the right choice. Tune in to get a high-level overview of this excit...
Sep 17, 2024•47 min•Season 2Ep. 56
In this episode, we dive into the power of meal prepping and why it’s a game-changer for reaching your health and fitness goals. We walk you through Ashley’s Pick & Choose Meal Prep Guide, a simple, step-by-step plan that takes the guesswork out of building balanced meals. From picking the right proteins, carbs, and fats to mapping out a sample day of eating, this guide helps you streamline your nutrition with ease. We also tackle some of the most common food pitfalls that can derail your pr...
Sep 10, 2024•57 min•Season 2Ep. 55
In this episode we’re diving into the kitchen to explore the essentials of cooking that will take your meals from bland to bold without adding unnecessary calories. Whether you’re a seasoned cook or a kitchen newbie, you’ll learn the must-have spices that work for almost any dish, from meats to veggies to starches. We’ll also discuss how to enhance flavor with salsas, chilis, and spice combinations that pack a punch of flavor. Tune in to get practical cooking tips, flavorful inspiration, and the...
Sep 03, 2024•37 min•Season 2Ep. 54
As the vibrant colors of summer give way to the crisp air of autumn, it’s time to shift gears in the garden. In this episode, we dive into everything you need to know for a successful fall gardening season. We'll share tips on how to prepare your garden for an easier fall cleanup, discuss the best crops to plant this season, and explore effective methods to save your harvest through the colder months. Whether you're a seasoned gardener or just getting started, this episode will help you make the...
Aug 27, 2024•1 hr•Season 2Ep. 53
In the second installment of our sunscreen series, we challenge the common perceptions about sun exposure and its dangers. We delve into a fascinating Swedish study that revealed a surprising link between sun exposure and longevity—finding that participants who avoided the sun were 60% more likely to die from all causes than those who embraced it. We also break down the different types of skin cancers, discussing which ones require urgent treatment and which might not be as alarming as you think...
Aug 20, 2024•41 min•Season 1Ep. 52
In this episode, we uncover the hidden dangers in nearly every popular sunscreen on the market today. From endocrine disruption to cancer to the inherent dangers of those popular aerosol formulations; we dive into the data on these chemical-laden concoctions. We also explore safer alternatives that work well no matter your skin type or level of sun exposure. Join us for this myth-busting conversation and learn safer, more effective strategies for managing sun exposure for you and your family. Tu...
Aug 13, 2024•47 min•Season 1Ep. 51
In this episode, join us as Andrea, our passionate co-host, dives deep into the world of liver and why she's obsessed with adding this nutrient powerhouse into everyone's diet. Discover the incredible benefits of liver, from its rich vitamin and mineral content to its potential to boost overall health and wellness. Andrea shares her expertise on the best ways to incorporate liver into your meals without the usual repulse, offering practical tips and delicious recipes. Whether you're a liver love...
Aug 06, 2024•1 hr 6 min•Season 1Ep. 50
In the second episode of our PCOS series, we focus on actionable strategies to manage and combat PCOS. We'll explore dietary interventions, the role of supplements, and the medications available to help manage the symptoms and underlying causes of PCOS. This episode is packed with practical advice and expert recommendations to empower you or your loved ones in the journey towards better health. Don't miss this essential guide to taking control of PCOS with effective lifestyle and medical approac...
Jul 30, 2024•48 min•Season 1Ep. 49
In the first episode of our two-part series on Polycystic Ovary Syndrome (PCOS), we dive deep into understanding what PCOS is. Join us as we discuss the symptoms, causes, and the diagnostic process for this common hormonal disorder. Whether you or someone you know is affected by PCOS, this episode will provide valuable insights into recognizing and managing this complex condition. Tune in to learn more about the basics of PCOS and the tremendous impact it can have on women's health. Email us que...
Jul 23, 2024•59 min•Season 1Ep. 48
In this episode, we're covering a wide range of essential gardening topics to help you cultivate a thriving and productive garden. First, we'll delve into the world of plant bugs, providing tips and strategies for properly mitigating these pesky invaders. From organic solutions to companion planting to preventative measures, we'll arm you with the knowledge you need to keep your garden healthy and the produce growing. Next, we'll explore the concept of succession planting, a technique that ensur...
Jul 16, 2024•56 min•Season 1Ep. 47
In this episode, we’ll discuss the essential first steps for new gardeners, ensuring you have the foundation needed for a thriving garden. We'll guide you through soil preparation, the cornerstone of any successful garden, and share insights on how to kickstart your garden even before planting season begins. Plus, we'll reveal some high-reward plants that are perfect for beginners, offering bountiful harvests and beautiful results without overwhelming you. Email us questions at askdoub...
Jul 09, 2024•38 min•Season 1Ep. 46
Join us for the grand finale of our series on women's hormones! In this episode, we delve into the frequently asked questions about hormones, hormone replacement therapy (HRT), and the journey through menopause. We'll provide clear, expert-backed answers to common concerns and share practical advice on what to expect during this significant phase of life. Whether you're approaching menopause, in the midst of it, or just curious about how hormones impact women's health, this episode is packed wit...
Jul 02, 2024•1 hr 3 min•Season 1Ep. 45
In this episode, we dive deep into Hormone Replacement Therapy (HRT) and its transformative benefits for women entering or experiencing menopause. We will explore how HRT can support each system in your body, from alleviating common menopausal symptoms to reducing the risk of major health concerns such as osteoporosis and heart disease. We'll also guide you through crafting an optimal fitness routine tailored specifically for women in this stage of life, ensuring you stay strong, healthy, and vi...
Jun 25, 2024•1 hr 7 min•Season 1Ep. 44
In today's episode, we focus on a hormone that often gets overlooked in women's health discussions: testosterone. Join us as we explore its critical role during perimenopause and menopause. We'll break down how testosterone levels fluctuate during these transitional phases and what these changes mean for your overall health. Learn about the symptoms and side effects associated with both low and high testosterone levels, and discover strategies you can employ to navigate these shifts effectively....
Jun 18, 2024•1 hr 3 min•Season 1Ep. 43
In this week's episode, we delve into estrogen as we continue our series on female hormones. We explore the crucial role estrogen plays in the female body, examining the effects of both high and low estrogen levels. Additionally, we discuss supplements that can help maintain optimal estrogen balance. Join us for an informative and engaging conversation on this vital hormone. Email us questions at askdoubleapodcast@gamil.com Find us on the socials! Andrea’s Instagram...
Jun 11, 2024•46 min•Season 1Ep. 42
Welcome back to The Hormone Chronicles, your go-to podcast for everything you need to know about female hormones. In this episode, we dive deep into the world of progesterone, a vital hormone that plays a crucial role in women's health. What You'll Learn: Progesterone 101: Understanding the basics of this essential hormone. Role in the Menstrual Cycle: How progesterone influences and regulates your cycle. Symptoms and Imbalances: Common signs of progesterone deficiency or excess and how to addre...
Jun 04, 2024•51 min•Season 1Ep. 41
While we're not actually creating hormones, we're delving into some of the most common questions and situations women face during "THE CHANGE"—perimenopause and menopause. We cover a range of topics including symptoms, their impact, Hormone Replacement Therapy (HRT), and lifestyle factors that can either help or hinder you during this time. Additionally, we discuss when to get blood tests, how frequently, and what you should be looking for. You won't want to miss this episode! Email us questions...
May 28, 2024•58 min•Season 1Ep. 40
Welcome to the final episode of our series on cognitive health! In this exciting conclusion, we delve into the specifics of evidence-based supplements that can enhance your brain function and overall cognitive well-being. From vitamins and minerals to herbal extracts and amino acids, we’ll provide you with information for optimal results. Make sure you have a pen and paper ready, as you won't want to miss these valuable insights. Tune in and empower yourself with the knowledge to support your br...
May 21, 2024•1 hr 11 min•Season 1Ep. 39
In the fourth installment of our series on cognitive health, we delve into the crucial role lifestyle, exercise, and diet play in combating cognitive diseases. Join us as we explore the latest research and expert insights into how simple lifestyle changes, regular exercise, and a balanced diet can positively impact cognitive function. Whether you're looking to prevent cognitive decline or support overall brain health, this episode offers practical advice and evidence-based strategies to help you...
May 14, 2024•58 min•Season 1Ep. 38
In today's episode, we're uncovering the mysteries of brain fog, dementia, and Alzheimer's disease. Join us as we explore the surprising links between common drugs and these cognitive conditions, and delve into the latest research on how lifestyle and diet impact long-term brain health. From uncovering the hidden dangers in everyday medications to discussing the power of healthy living in preventing cognitive decline, this episode is packed with eye-opening insights and practical advice for main...
May 07, 2024•54 min•Season 1Ep. 37
Get ready to expand your understanding of cognitive health in our latest episode! Join us as we delve deeper into the intricate connections between inflammation and dementia. Discover how inflammation plays a significant role in cognitive decline and learn about the latest research findings in this fascinating field. Whether you're looking to safeguard your cognitive health or support a loved one, this episode provides valuable insights and practical tips for maintaining a sharp mind. Tune in an...
Apr 30, 2024•58 min•Season 1Ep. 36
Tune in to our latest episode where we dive into the complex world of cognitive health. We explore the various types of dementia, shedding light on their distinguishing features and implications. Join us as we discuss the factors contributing to dementia and gain insight into the latest research on cognitive health. Whether you're looking to understand dementia better or seeking ways to maintain a healthy mind, this episode has something for everyone. This is the first episode in a multi-episode...
Apr 23, 2024•35 min•Season 1Ep. 35
