Ep #94: 8 Muscle Building Myths Debunked

Strong as a Working Mom with Carrie Holland | 8 Muscle Building Myths Debunked
Follow on Apple Podcasts | Spotify | Google Podcasts

Getting strong, losing weight, and building muscle is simpler than you might think. But, while there is a boatload of fitness information at your fingertips, too much of it isn’t based in science or truth. So, on today’s show, I’m debunking some of the most common and most damaging muscle-building myths that could be stopping you from actually getting stronger and fitter.

You may have heard that you need to consume protein immediately after working out, or that you can only eat 25 grams of protein in a meal. However, these myths fail to take the most recent science into account. Fitness influencers are still out there pedaling misinformation just like this around building muscle, so it’s super important that we set the record straight.

Tune in this week as I pull apart the most common muscle-building and fat-loss questions I get asked, and give you a dose of truth. The information I share today is based on the best science available, and all of it will help you build muscle, get the appearance you want, and make informed decisions around your workouts.

Are you ready to eat, move, and think in a way that gets you strong both physically and mentally? You deserve to have both no matter how busy you are, and I can help. I’m opening up my one-on-one coaching program for new clients, and I would love to work with you. Click here to learn more about working with me.

What You Will Discover:

  • Why misinformation from influencers leads to you wasting time and energy in the gym.
  • How science has changed and will continue to change over the years.
  • The truth about spot training, and especially spot fat reduction.
  • Why there is no hour-long anabolic window for maximizing your muscle building.
  • The debate going on around how much protein your body can absorb in a single meal.
  • Why lifting heavy or lighter weights will result in muscle growth, not muscle toning.
  • Some anecdotal advice around muscle soreness after your workouts.
  • How often you should really be weight training and why there is no one right way to split up your workouts.

Listen to the Full Episode:

Follow on Apple Podcasts | Spotify | Google Podcasts

Featured on the Show:

Full Episode Transcript:

You are listening to the Strong as a Working Mom podcast, Episode #94. If there’s a muscle building myth that’s keeping you stuck, let me bust it for you.

Welcome to the Strong as a Working Mom podcast. If you’re balancing career, family, wellness, and some days sanity, you are in the right place. This is where high-achieving, busy, working moms get the tools they need to eat, move, and think. I’m your host, physician, personal trainer, and certified life coach, Carrie Holland. Let’s do this.

Hey, how are you? What’s new, what’s good? So, what’s good here, we are going to talk about muscle today. One of my most favorite things to talk about. We’re going to talk about myths you may have heard related to building muscle. So, I’m going to debunk some of the common things you may have read about on social media, or here at your gym, or gathered from your circle.

And my goal is to help you make getting strong and building muscle simple. So no, not easy, but simple. And part of the challenge in that is that there is a boatload of information available at your fingertips about how to do it. And lack of information is really not the problem. The problem is much of the information out there is not based in science or truth.

So, a lot of it is bro science. And when I say “bro science”, what I mean is advice that doesn’t have any science to back it up. Bro science is the term for what is generally anecdotal advice with no substance behind it to back it up.

So, one of the most “popular” pieces of bro science that you may have heard, is that fasted cardio is better than fed cardio for burning fat or losing weight. So, that means you get up and you do your workout without eating any food, versus having something to eat before you start your workout.

So, there’s a lot of bro science about this. If you go to Google, or look at some bodybuilding websites or influencers, you may see them proclaiming how great fasted cardio is for weight loss. But here’s the thing, while fasted cardio will result in you burning more fat at the time of your workout, the net result is not weight loss. It just means you’re using fat as your primary source of energy during your workout, which does not equate with weight loss.

So far, the evidence is not overwhelmingly supportive, and shows no statistical benefit in favor of fasted cardio over eating before your cardio for fat loss. But despite this, it’s still out there. Fasted cardio comes up often, especially at the gym and in bodybuilding circles. But fasted cardio really does not have the science to back up its use as a more effective tool than fed cardio.

And really, again, to make a much larger, more important point, in case you need to hear from me one more time, exercise is not the driver of your weight loss. So, please don’t use exercise to lose weight. Your weight loss is really going to come from changing your diet. Okay?

So, the choice of fed versus fasted cardio is really not important. Because the goal is not to use exercise as a tool for weight loss. That’s really not what it’s for. And exercise really does not have the contribution to weight loss that so many people believe it does. And that’s true, whether it’s fasted or not. Okay?

So, that is an example of bro science. And what I want to do today is pull apart other myths about building muscle and bust them up for you so you can get on with their strength training and do it in a way that’s effective. I don’t want you wasting your time in the gym, doing things that an influencer is smearing all over Instagram when there’s nothing to back up her methods. Okay?

I’m taking some of the most common things that I’ve been asked and we’re pulling them apart to give you a dose of truth. So, I’ll put in one caveat here. What I’m presenting to you today is based on the best science I could find at the time I put together this podcast.

But with that being said, here’s the other thing to remember about science. Science is the art of proving what we know wrong. Really. I love that so very much. Let me say that again. Science is the art of proving what we know wrong.

So, what this means, is that what is true today and what we believe today, because science said it’s so, may very well be disproven a week from now. So, think of the low-fat diet craze of the late 80s and early 90s. At the time, science told us that fat was bad, and our world was essentially upended and everything was made low fat, and in place sugar was added. That caused a whole bunch of other problems.

And thankfully, now we have more science under our belts. And we know now that healthy fat is essential for our diets. And the whole low-fat thing became something that we laugh about now. And so, we proved what we thought we knew, wrong. So, I bring this all up because it may be that we need to do a reboot of this podcast episode in a couple of years. And I may be correcting myself based on what we know then. But I’m here for it.

I am not too proud to admit when I’m wrong. And when the science changes, I’ll own it. That’s what this is about. I’m all about taking the best, repeatable, good science that we have based on what’s available and acting according to that. And when it changes, so will I. Okay? So, let’s go.

So first, let’s talk about spot training. So, this comes up all the time. I have been asked what back exercises you do to reduce back fat. I have been asked what exercises are appropriate to turn up your midsection. I’ve also been asked what moves will get rid of your batwing, which I didn’t even know what that was, I had to look it up. And I learned that it’s the fat that overlays your triceps, that’s the batwing.

And all of these questions point to the same concept, spot training. Really, spot fat reduction. And science has shown us that this is just not possible. You can do all the triceps dips in the world, but that is not going to automatically result in you losing the fat overlying your triceps. You can do all kinds of rows and lat pull downs, but that is not going to get rid of the back fat.

Spot fat reduction by training a certain body part, that just does not work. So, what is going to get rid of that fat is making a change to your diet. So, that is what is going to cause you to lose the fat that is covering up your muscles.

So, I think of this as two separate processes. There’s the process of strength training, which will help you build muscle. And then there’s the process of fat loss, which will uncover the muscles that you’re working so hard for in the first place. And both of these processes need to happen in order for you to see the muscle.

So, you strength train in order to build the muscle, that’s where you lift the weights, alright? And if you want toned triceps, if that’s an area that you’re particularly interested in developing, then you focus on exercises that work your triceps. So, things like push-ups, triceps extensions, and skull crushers. Or if you want to build a solid back, you do a variety of exercises. So, things like rows, lat pull

downs, pull ups, and so on. And then, once you’ve got those muscles built, you work on shedding the fat that is overlying them. That’s fat loss. And that is going to come from changing the way you eat and creating a calorie deficit.

And here’s the other thing to know here. You don’t get to control where your fat comes off. It’s annoying, but it’s true. So based on your body type, your frame, your metabolism, and your genetics, you may hold onto fat in certain areas of your body. And there’s not really much you can do to change that.

If you tend to hold onto fat in your booty or in your triceps, you don’t get to control if and how much of it comes off when you’re in a calorie deficit. It would be nice if we could control it, but our bodies just don’t work that way. So, again, when you’re asking what exercises to do to get rid of your batwing, or your bra bulge, or your saddlebags, or whatever slang term there is out there for the various places we carry fat in our bodies, here’s what to know.

You can’t spot reduce fat over a certain body part by doing a bunch of exercises to work that body part. Instead, if you want to see an area toned, it’s two things: Strength training to build up the muscle. And then second, and most important, is changing your diet to create a calorie deficit to help you shed the fat that is covering up your muscles. It’s two separate processes. Alright?

Next, let’s talk about the anabolic window. So, the anabolic window is a mythical time period that was thought to be the key time to take in your protein after a workout in order to maximize building muscle. So, this time period was thought to be anywhere from 30 minutes, up to an hour after your workout. And there was concern that you had to hurry up and shoveling your protein after your workout in order to maximize muscle building.

So, this might explain why you’ve seen some people rack their weights and hurry up to guzzle down a protein shake, it’s to get their protein down in that anabolic window. But now we know better, and we know that the anabolic window is not a real thing. So, you do not have to hurry up and take in a load of protein within an hour of your workout in order to see muscle gains.

You’re not wasting your strength training workout if you don’t follow it up with a scoop of whey powder within 60 minutes. Okay? The anabolic window is a myth. So, what we think we know now is still under debate. There are some studies that suggest that eating protein up to six hours after a workout will optimize your gains.

There are other position papers that have suggested protein should be taken up to two hours after workout. And there are loads and loads of ranges in between. And what I’ve realized as I dug through this, is that the literature is sparse and with small power, meaning not a lot of subjects involved, and it hasn’t been consistently repeatable.

So, what this means is that we don’t have a clear, defined window, and it’s looking more and more like it doesn’t exist. So, while we don’t know the exact optimal timing of your protein intake to build muscle. And while the anabolic window is still not proven, what we do know is this. It’s not the timing of your protein intake, as much as the total amount of protein you take in, that matters, okay?

So, it’s not the timing, but instead, the total amount of protein you’re getting in a day that has the most important impact on your muscle building. So, I’ve said this before, and I’ll say it again, the RDA’s recommendation for adult protein intake is .36gm per pound, or .8gm per kilogram of body weight.

And, that is really low. It’s enough to prevent deficiency, but we’re looking beyond preventing protein deficiency here, because we want you to build muscle. So, I typically recommend anywhere from .7 – 1gm per pound of body weight to build muscle. And again, there is still wide debate on this with no consensus. But these are numbers that come up frequently in the literature, so I will stick to those recommendations until the science changes.

So, another common recommendation that comes up frequently is for most adults to aim for a total of 100 grams of protein over the course of your day. But again, there is no hard and fast science to back this up. But that being said, aiming for 100 grams of protein in a day would get you to 20% of your calories from protein if you’re following a 2,000-calorie diet. And that is helpful if your goal is to build muscle.

So, if you don’t want to do the math and figure out what .7gm per pound of protein is for you, you can keep it simple and aim for 100 grams of protein over the course of your day, divided up. So, that would mean 30 grams of protein at breakfast, and lunch, and dinner, and then 10 grams of protein in your snacks. But again, I want to get clear here, this is not a cold, hard fact. It’s an accepted target, and it may very well change in the future.

But what I will say is that we’re seeing more and more science suggesting that in order to build and maintain muscle, you’re going to be more than the current RDA standard.

Alright, so as we’re talking about protein, I want to address another question that comes up all the time related to building muscle and protein. And that question is: How much protein can your body use from a single meal in order to build muscle? What is the upper limit? So, like the question about how much protein you need in order to build muscle, there is still a wide heated debate about this.

And the answer is, we just don’t know. It used to be thought that you could eat a maximum of 20 – 25 grams of protein per meal, and the rest of the protein would not be used to build muscle and essentially go to waste. But now, science is calling that into question. So, one more recent study that’s often cited to counter this exact idea showed increased muscle protein synthesis with 100-gram load of protein, versus a 25-gram protein load after strength training.

And that is a lot, a lot, a lot of protein all at once. But all the same, it showed that the increased protein load resulted in increased muscle build. Remember, this is just one study. And we need a whole lot more data and a lot more studies on this before we can decide anything.

And data aside, from a practical level, eating a huge load of protein, like 50 grams, or 60 grams, or especially 100 grams all at once, that is probably not going to feel so awesome in your gut. Okay? That is a huge load of protein, and that may not sit well with you. And this is assuming too, that you have healthy kidneys. So obviously, if you have kidney disease, please talk with your doctor about what an appropriate range of dietary protein is for you.

So, the point of me sharing all of this is because it’s a myth that your body can only use a maximum of 25 grams of protein at a time to build muscle. We don’t know what the upper limit of our body’s ability is to use a load of protein in order to build muscle. We don’t know it, at least not yet, anyway. Okay? So, I wanted to address this while we’re talking about protein because that one comes up all the time. Okay?

So, another thing I have been asked is whether your muscle turns into fat when you stop strength training. And conversely, I’ve also been asked if your fat turns into muscle when you start strength training. And the answer to both is no.

So remember, these are two separate processes, fat loss and muscle growth. And they are very different. When you strength train, remember what you’re doing. You’re creating micro tears in your muscles, and then your body goes and repairs those muscle fibers. And as a result of this tear and repair process, your muscle fibers then increase in volume and diameter. So, that’s what makes them grow. That’s what makes your muscles appear bigger. And this is all happening within your muscles.

Your fat does not transform to become muscle. And then, if you were to stop strength training for a prolonged period, those muscle fibers would shrink, their volume and diameter would decrease. That muscle is not turning into fat. Okay?

So, now let’s talk about fat cells because this is fascinating. And again, fat loss and fat gain are separate from building muscle. So, your fat cells increase in number from birth until about your mid-20s. And then, once you reach early adulthood, the fat cell numbers you have stay relatively constant as long as your weight stays stable. Okay?

So, here’s where it gets even more interesting. So, when you gain weight as an adult, you will increase both the number and size of fat cells you carry. It’s both; both, how many fat cells you have, and how large they get. But when you lose weight as an adult, you will not lose fat cells. The number of fat cells you have will stay constant. But the fat cells you do have will shrink in size.

This is fascinating. So, when you lose weight as an adult, you won’t actually lose fat cells, the fat cells you do have will just get smaller. But this is also part of why it can be so easy to regain that weight so quickly. You already have the cells in place, and they’re just waiting for the excess energy to be stored.

Those cells are primed and ready to store fat as soon as you start eating more calories than your body needs. Those fat cells are already there, and they are more than ready to start bulking up when you eat more than you need. So, this is all to say that muscle building and fat loss are two very different processes. Muscle does not turn into fat, and fat does not turn into muscle. Alright?

Alright, next, let’s talk about the number of reps of an exercise you do and what effect that has on your muscles. Okay, so specifically, I get asked often if you need to do high reps with low weight to get defined, and stick to low reps with a heavy weight to build size. So, this is calling in the idea that lifting a weight for a high number of reps, like 15 to 20 or more, will result in you having toned muscles.

While lifting heavy for a low number of reps, like five or six, will result in you having bigger, more bulky muscles. So, here’s what to know. The thing to know here is that you can build muscle by going in either direction; increasing the weight, or increasing the reps. And the key here is that whatever method you choose, you want to make it challenging.

And that means applying a volume of stress to your muscles that is hard but still doable. So, one day, it may mean that you do five sets of five squats at a higher weight. And other days, you do three sets of 15 squats and a much lower weight. And either way, it’s about the volume of stress that you apply to your muscles that will result in your muscle game.

And when I say “volume”, I just multiply the number of sets by the number of reps by the weight you use. Okay, for example, let’s say you do five sets of five exercises at 10 pounds. So, that’s 5x5x10, or 250 total pounds of stress to your muscles.

Now, say the next time you do three sets of 15 reps at five pounds, so that is 3x15x5, that’s 225 pounds of total stress to your muscles. That’s what we’re looking at. And as long as that volume feels challenging, that’s what matters. So, the question isn’t really whether to go for more weight or more reps. The question is, does it feel challenging? And I would also add, is it practical?

So does it really make sense for you to do multiple sets of 20 reps of an exercise? So, that’s a lot of counting, and it could potentially slow down your workout. So, there’s a practical aspect to it that bears consideration. And it may not make sense for you to do that many reps. But the other thing I want you to know is this. Looking toned is not about doing hundreds of reps with a teeny-weeny weight. You can certainly do that, but getting a toned appearance is going to come from losing the fat that is covering your muscles. Okay? That’s where looking toned is going to come from.

So, yes, I’ve said it before, you have to strength train in order to build the muscles. But having the appearance of muscle is going to come from losing the fat that’s sitting over them. And we’ve talked about what that means already. It means eating in a caloric deficit to create fat loss so that you can see the muscle hiding underneath it. Okay?

Alright, next, let’s talk about this one, because this one also comes up frequently. The next muscle building myth is that you have to be sore the next day in order for your strength training to be effective. So, no. This is just not true, and there’s no evidence to support this.

So, the soreness I’m talking about is called “delayed onset muscle soreness”, or DOMs for short. And really, it’s just a fancy name for the soreness that begins anywhere from 12 – 24 hours after your workout. So, to be clear, this is not the pain that you feel immediately after a workout, that often implies an injury. So, this is delayed soreness that we’re talking about here 12 – 24 or more hours after lifting. And sometimes that day two soreness is even more intense than day one.

And some of you use this as an indicator of an effective workout. But you don’t have to be so sore that you can’t sit down to know that you got a good workout. Okay? So, don’t let that soreness be the benchmark of whether or not it was a good workout. I think of that soreness as a sign that I pushed it. Maybe I went up in weight on the bench-press, or hit the barbell for some squats, and I went hard.

But soreness is not a requirement. You do not need to be sore after a workout in order to build muscle. And what I care more about is that you’re challenging yourself, and you may not always feel sore after doing that. And again, no surprise here, but there is no definitive science as far as how often you should be sore if you’re looking to build muscle.

So here is my anecdotal advice. I’m being transparent, totally anecdotal. If you are never sore, that probably means you can stand to push harder in some of your workouts. And if you are always sore, you can ease up to give your body more time to recover. Because if you are always sore, you’re probably not going to be able to perform at your best at the gym. And that ultimately is going to impede your ability to build muscle.

So, there is a healthy balance to be found here. We want some soreness, but not too much, and not too little. And remember what we know about exercise physiology, your body has an amazing ability to adapt to exercise. So, over time, exercises that made you super sore, like lunges or push-ups, if you stay consistent with them you’ll notice that they don’t make you as sore as they used to. Or you may not notice the soreness at all anymore.

And I often think of a day-after soreness as a reminder that you did something new. Either you did a new exercise that you haven’t done in a long, long time, or you applied a newer, larger stress to your muscles, like what you do when you increase the weight. But soreness is not the ultimate goal here, building muscle is. Okay?

So, next, let’s talk about quantity. So, some of you think that you don’t need a rest day from strength training. But I would argue that you’re not doing yourself any favors by overtraining. Okay, so if you go by CDC guidelines for strength training, it suggests training all major muscle groups twice a week. And many people choose to train beyond that recommendation, and I do too.

But at the same time, you are not meant to lift weights seven days a week. Really, four or five sessions at most is plenty. Now, again, if you’re a bodybuilder training for a show, maybe you’ve got a coach who’s having you train six days a week, but even that is pushing it. So, here’s why.

Here’s what I want you to remember, your body builds and repairs your muscles after your strength training session. So, you hit the weights, you create all those tears in your muscles, and then your body needs time, energy in the form of protein and calories, and rest in order to repair your muscles to come back both bigger and stronger for your next strength training session. If you don’t give your muscles enough recovery time between sessions, you run the risk of suboptimal repair, and you may not see muscle gains as quickly as you would if you just give your body time to recover. So, more is more, but it doesn’t mean that more is better. Overtraining muscle groups will not speed up your progress.

In fact, it can do the opposite and not only stall your progress, but you also run the risk of setting yourself up for injury. So, if we’re getting into specifics here, I’ve said this before and I’ll say it again, but there is no one right way to strength train, as far as how you break it up. I would love for you to strength train three or four times a week. But I’ll take one if that’s what you can do, because something is better than nothing.

And you can break this up however you want. You can do an upper body day, a lower body day, and a full body day. You can do upper body, lower body, alternating. You can do a body part split, where one day is chest, shoulders, triceps. Another day is back and biceps. And you can choose to do your legs all in one day. Or you can break it up and have one day be quad focused, and another leg day be glute and hamstring focused.

There are endless ways to mix up your strength training, and there is no one right way to do it. Don’t get stuck thinking that you have to find the best way to split up your workouts, because there isn’t one best. There’s what’s best for you, and that’s going to come with trial and error. Okay?

And last, let’s talk about cardio. This comes up all the time, so I want to bust this up here. You can put on muscle and still do cardio. And what to know here is that the science is totally mixed on this. Some studies suggest that doing both cardio and strength training in the same session results in muscle gains. While other studies show that cardio does not interfere with building muscle.

So, we just don’t know with certainty that cardio will mess with your muscle building, the research does not unilaterally support that. So, here’s how I would tell you to approach it. In order to maximize where you put your energy, choose whichever one is the priority, whether that’s building muscle or your cardio, and do that one first.

So, for some of you, you’ve told me that you need to stack your workouts and do both, strength training and cardio in the same session. No problem, I do that too. So, you may ride your Peloton and strength train on the same day because that’s what your schedule allows. And in that case, choose which one is the priority.

If your priority is building muscle, start with strength training while you’re fresh, and then do your cardio second. And the thought behind this is that you’ll have more energy, and you’ll feel better and less fatigued at the beginning of your workout. So, prioritize whichever goal matters most to you and start there.

And the other thing to take note of here, is to remember that overdoing it on cardio can result in slowed muscle gains. So, remember what muscle building is. It’s an anabolic process, it requires calories. But then think about what happens when you’re killing it in your cardio sessions, you’re using up those calories.

So, if you overdo it on your cardio sessions, you may find that you don’t build muscle as fast because you’re using those calories to support your cardio activity. So, there is most definitely a delicate balance. I’ve said it before, for some of you who are used to stair climbing and running and doing endless HIIT workouts, you may find that you need to dial it back in order to put on muscle.

If you’re overdoing it on the cardio, you risk losing muscle mass. So again, this is where I would really think about what your goals are, and prioritize your strength training if your goal is to build muscle. And you may need to decrease the frequency or intensity of your cardio in order to do that. But this is not to say that you have to give it up altogether, you can absolutely still build muscle and do cardio at the same time.

Okay, so there it is. I just went over eight different myths about building muscle. We covered everything from spot training to protein, to fat to cardio. And my hope is that this helps demystify muscle building for you. I said it at the outset and I’ll say it again here, but my goal is to help you make getting strong and building muscle simple.

There is so much information out there, and it’s really, really easy to get caught up in the stuff you see on social media, or read from influencers, or even stuff you hear from your friends or trainers at the gym. So, if I can help you sift through some of that, and pare it down to make building muscle more accessible, then I’m doing what I came here to do.

If you want to build muscle, keep it simple. Aim for at least two strength training sessions per week, hitting all the major muscle groups at least once. It can be as simple as 2 – 3 sets, of 8 – 10 reps, of your exercises with a goal of challenging yourself. The last two reps of your sets should feel challenging, but not impossible.

Ensure that you give yourself adequate rest, like at least 24 hours between strength training sessions, so your muscles can repair and recover. And ensure that you’re feeding your muscles. Aim for .7gm per pound of protein. Or if you want to keep it even simpler, aim for 100 gm of protein total in a day. Or if that’s too much to start, aim for 70 – 80 gm of protein a day and slowly increase from there.

And then, most importantly, remember that this takes time. Strength training is about putting your muscles through repetitive motion, with increased load, over time in order to build muscle. And that process, like I said, it takes time; like months, or really more like years, of consistent, dedicated, focused strength training.

And this is where the phrase “fall in love with the grind” really applies. But really, it will only feel like a grind if you see it that way. When you see building and maintaining muscle as a lifelong process, as something that you do now for the sole purpose of being able to do it later, then strength training will take on a whole new meaning for you.

It’s building muscle so you can have muscle. So, you can use that muscle to do things like lift boxes and carry heavy stuff and get up and down the stairs, both now and later; like, much later in your life. I’ve told you; I want you to be kicking it when you’re 85. And strength training will most definitely help you do that. And, it does not happen overnight.

But I would argue that it is absolutely 100% worth the investment of your time and energy to build muscle. Because while muscle looks nice, it feels even better. And hopefully we’ve cut through some of the myths to make that easier for you. Alright?

And if you want to help with this, let’s go. When you coach with me, we create a plan for how you will eat and move in order to build muscle. And we’ll cut through all the myths and get to the science to optimize your strength. So, check out my website. Go to www.CarrieHollandMD.com/contact, send me a message, and let’s get started.

Alright, thank you again for hanging out with me. I’ll catch you again next week. If you like what you’ve been hearing, please review the show. I would love to get your feedback and ideas. Your suggestions have inspired episodes and will help me make the show better for you. Share this podcast with a friend, text a show link, share a screenshot, or post a link to the show on your social media.

Be sure to tag me @CarrieHollandMD on either Instagram or Facebook so I can follow along and engage with you. This is how we get the word out to other working moms who want to feel strong inside and out. If you know someone who wants to feel better or eat and move differently but she is too tired or too busy, it is time to change things up.

You know making that change starts with how you think, and that is what we do here on the Strong as a Working Mom podcast. I’ll see you next week.

Thanks for listening to Strong as a Working Mom. If you want more information on how to eat, move, and think, so you can live in the body you want, with the mind to match, visit me at CarrieHollandMD.com.

Enjoy the Show?

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top