Is it smart to try losing weight when your hormones feel out of whack? In this episode, we answer a listener’s question about weight loss during perimenopause and explain why waiting for "perfect hormones" might be holding you back.
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Chapters
00:00 Navigating Parenting Challenges
02:59 CrossFit Competition Insights
05:54 Kettlebell Training Techniques
09:00 The Mindset of Martial Artists
11:56 Weight Loss and Hormonal Changes
19:18 Navigating Hormonal Changes
24:45 Taking Ownership of Health Choices
30:06 Understanding Medical Guidance
34:37 Implementing Sustainable Health Habits
39:19 Adapting Fitness Approaches with Age
Waiting for life to calm down before taking action?
Daniel and Santo break down why the “perfect time” never comes, how the all-or-nothing mindset keeps you stuck, and why small, consistent actions matter most.
You’ll learn how to reframe busy seasons, make time for fitness, and turn everyday challenges into opportunities for growth.
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Chapters:
00:00 Judging Choices, Not People
03:05 The Illusion of Perfect Timing
05:59 Breaking the All-or-Nothing Mindset
09:10 Finding Time for Fitness
11:56 The Shield of Busyness
15:07 Stress Management and Planning
17:46 Execution Over Optimization
20:56 The Consequences of Inaction
26:09 Overcoming Procrastination and Excuses
28:58 The Importance of Asking for Help
31:08 Reframing Busy Periods as Opportunities
36:40 Developing Skills for Consistency
39:20 Quality of Life and Aging
41:10 Behavior Change and Progress
47:19 Taking Action Amidst a Busy Schedule
Daniel and Santo discuss about drinking less, fitting in workouts with a packed schedule, and making more intentional choices for long-term health.
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TIMESTAMPS:
00:00 Celebrating Milestones (Turning 40) and Personal Reflections
02:56 The Impact of Alcohol on Health and Mood
05:58 Navigating Alcohol Consumption: Guidelines and Personal Choices
08:55 Understanding the Health Risks of Alcohol
11:46 The Importance of Long-Term Health Decisions
14:08 The Role of Immediate Gratification in Fitness and Nutrition
14:16 Reframing Choices for Better Health
17:22 Finding Time for Fitness in a Busy Schedule
22:39 The Power of Short Workouts
25:08 Prioritizing Fitness in a Busy Schedule
28:01 Multitasking: Combining Work and Workouts
31:44 Sacrificing Sleep for Fitness: A Controversial Choice
34:25 Finding Time: The Importance of Time Audits
38:42 Meal Prep Strategies for Busy Lives
40:34 Creative Ways to Fit in Exercise
41:27 The Reality of Time Constraints
42:41 Balancing Relaxation and Productivity
Canadian government's alcohol guidelines: https://www.canada.ca/en/health-canada/services/substance-use/alcohol/low-risk-alcohol-drinking-guidelines.html
Canadian Centre on Substance Use and Addiction's views on alcohol: https://www.ccsa.ca/en/guidance-tools-resources/substance-use-and-addiction/alcohol/canadas-guidance-alcohol-and-health
Flawed studies grouped former drinkers with never drinkers: https://www.medicalnewstoday.com/articles/moderate-drinking-does-not-boost-longevity-new-evidence-warns
WHO’s alcohol guidelines: https://www.who.int/europe/news/item/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health
Dr Mike's view on alcohol: https://www.youtube.com/watch?v=u0IOs2B4ocY
Double Dinners, Daniel's very simple approach to meal prepping: https://www.instagram.com/p/DLX7laDJIEl/
We break down the simple steps to take for setting a weight loss goal you’ll actually achieve. We’ll cover why specific goals matter, what SMART goals get wrong, and why slow weight loss should probably be your goal.
Book a no-pressure call to see if you'd be a good fit for our coaching service: https://www.rosentrain.com/call
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
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TIMESTAMPS:
00:00 The Importance of Specific Goals
02:58 Understanding SMART Goals
06:06 The Reality of Weight Loss
08:24 The Role of Consistency in Habits
10:36 The Slow vs. Fast Weight Loss Debate
13:32 Creating Sustainable Habits
16:34 The Athlete's Perspective on Health
19:37 Finding Balance in Fitness Goals
25:47 The Life of a Young Athlete
26:42 The Importance of Recovery
29:08 Prioritizing Health Over Entertainment
32:59 Setting Effective Goals
35:51 The Power of Process Goals
38:57 Rewarding Progress
42:05 Living Life to the Fullest
Disclaimer: The views expressed in this podcast are personal opinions based on publicly available information, personal experience, and general observations. They are not intended as statements of fact about any individual or organization.
If you regularly travel for work and you struggle to stay consistent, this episode is an essential listen.
Book a no-pressure call to see if you'd be a good fit for our coaching service: https://www.rosentrain.com/call
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
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TIMESTAMPS
00:00 Breaking the Podcast Norms
04:23 Traveling for Work: Maintaining Consistency
21:26 Planning for Success: Post-Travel Strategies
22:19 Mastering Nutrition on the Go
23:30 Staying Active While Traveling
30:55 Optimizing Sleep During Travel
38:58 The Importance of Planning
We have a wide-ranging conversation, covering:
- Why we each have two freezers
- The ethics of eating meat
- The physical costs of becoming a world-class athlete
- Why building muscle is psychologically easier but physiologically more difficult than losing fat
- Lots more!
Book a no-pressure call to see if you'd be a good fit for our coaching service: https://www.rosentrain.com/call
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Timestamps:
00:00 Morning Routines and Quick Meals
02:56 Planning for Success in Nutrition
05:49 Stocking Up: The Importance of Preparedness
08:45 Ethics of Meat Consumption and Local Sourcing
11:56 Fitness Challenges and Personal Milestones
15:02 Strength Standards and Functional Fitness
20:36 Understanding Strength Standards
22:49 The Balance of Strength and Mobility
25:30 The Cost of Athletic Excellence
27:17 The Importance of Consistency in Health
29:52 The Challenge of Building Muscle
33:39 Training to Failure vs. Leaving Reps in the Tank
38:42 The Nuances of Muscle Building
41:44 Taking Action Over Perfection
Are you a busy parent struggling to balance your health and weight loss goals with work and taking care of kids? This episode is for you - jump to 15:05 if you want to skip the intro.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
TIMESTAMPS:
00:00 Introduction and Milestones
01:54 The Power of Podcasting
05:59 Navigating Social Media vs. Podcasts
09:04 The Importance of Critical Thinking
12:50 Understanding Our Limitations
14:49 Addressing Overwhelm in Weight Loss
22:36 Stress Management and Sleep
23:32 Conscious Health Decisions
25:12 Identity and Health Habits
26:35 Decision Fatigue and Simplicity
28:12 The Importance of Planning
29:57 Adapting Habits Over Time
33:35 Creating Structure in Busy Lives
37:25 Efficiency in Meal Planning
If you're a parent and you feel life is too busy to plan and prep meals, this episode will be a GAMECHANGER.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
TIMESTAMPS:
21:33 - Meal prepping sounds great in theory, but I never stick with it. Is there a simpler way to eat high-protein meals during a busy work week?
13:10 - The simplest approach to planning dinners we've ever come across.
21:20 - What to do if you start to find certain meals boring.
25:45 - Breakfast made simple.
22:59 - How to be better prepared with groceries.
31:38 - Meal delivery services.
33:43 - How to simplify lunch.
35:53 - How and why to keep it all simple.
Want to ask a question for us to answer on a future episode of the podcast? Send us a message on Instagram (links below), making sure the first word of your message is "PODCAST".
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
TIMESTAMPS:
08:46 - Tracking calories is tedious and stressful. Are there any other ways of losing weight without tracking?
30:01 - How important is cardio for weight loss? I see everyone talking about strength training for weight loss, but does cardio play a role?
44:46 - When’s the best time to train if my goal is weight loss?
If you feel you're doing everything you "should" be doing for weight loss - like eating "clean" and working out consistently - without seeing any results, listen to this episode!
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
TIMESTAMPS:
08:07 - What purpose does it serve to walk backwards on a treadmill?
12:24 - What is the minimum number of workouts I can do each week and see results?
18:23 - I'm a woman over 40 stuck in a plateau, even with workouts and clean eating. What should I do?
How many times have you asked yourself "I know what to do - so why can't I do it?"
We explain why in this episode.
Want to lose up to 15 lbs in the next 3 months while living your best life and enjoying the summer social season? Book a no-pressure call to see if you'd be a good fit for our coaching service: https://www.rosentrain.com/call
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
TIMESTAMPS:
04:57 - Whenever I feel stressed I overeat. How do I stop this?
26:10 - I know what to do to lose weight, but I just don’t do it. What’s wrong with me?
Think your workout class or following along to YouTube videos counts as strength training?
Not so fast.
In this episode, we break down why most classes and follow-along workouts DON'T actually count as strength training, and what does.
We’re not here to trash your routine. In fact, we explain why those workouts still have value and why you should probably keep doing them.
But if getting stronger, leaner, and more toned is the goal, you’ll want to hear this.
Want to lose up to 15 lbs in the next 3 months while living your best life and enjoying the summer social season? Book a no-pressure call to see if you'd be a good fit for our coaching service: https://www.rosentrain.com/call
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Coaches mentioned in this episode:
- Mike Boyle https://www.instagram.com/michael_boyle1959
- Ben Bruno https://www.instagram.com/benbrunotraining
- Meghan Callaway https://www.instagram.com/meghancallaway
- Sohee Carpenter https://www.instagram.com/soheefit
- Eric Cressey https://www.instagram.com/ericcressey
- Joe DeFranco https://www.instagram.com/defrancosgym
- Molly Galbraith https://www.instagram.com/themollygalbraith
- Dan John https://www.instagram.com/coachdanjohn
- Alex Viada https://www.instagram.com/alex.viada
We tackle two of the most common challenges women face when trying to lose weight: having a desk job that keeps you sedentary, and not liking vegetables.
If you’ve ever said, “I sit too much,” or “I wish I liked healthy food,” this one’s for you.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Less than 3% of Americans eat enough fiber: https://www.sciencedirect.com/science/article/pii/S0022316622027614
Timestamps:
00:00 - 09:13 - An update on our fat loss phases.
09:14 - I have a desk job and I can't get 7-10K steps per day. I want to lose weight. How do I calculate my calorie intake?
27:39 - I don't like vegetables. Do I have to eat them if I'm trying to lose weight?
Five supplements to avoid, five supplements we love, and a general conversation about stress and its impact on weight loss.
IMPORTANT: There are risks to using supplements. This podcast is for informational purposes only and is not intended as medical advice; always consult a qualified healthcare provider before starting any supplement.
If you'd like to try any supplements from Legion Athletics - who sponsor Daniel - use the code ROSENTRAIN at checkout for a buy-one-get-one-50%-off deal on your entire cart if you're a new customer. If you've ordered from them before, use the code ROSENTRAIN to receive 20% CASH BACK in the form of points on the website that you can use on any future orders.
https://www.legionathletics.com (affiliate link)
Studies:
- https://pubmed.ncbi.nlm.nih.gov/33427571/
- https://www.ncbi.nlm.nih.gov/books/NBK98502/
- https://pubmed.ncbi.nlm.nih.gov/33572973/
- https://pubmed.ncbi.nlm.nih.gov/25522674/
- https://pubmed.ncbi.nlm.nih.gov/31603036/
TIMESTAMPS:
00:00 - 24:54 - General conversation about stress management and the impact stress can have on weight loss.
24:55 - Five supplements to avoid
43:21 - Five supplements we like
Want help figuring out what’s holding you back? Book a no-pressure call with us to talk through your goals and next steps: https://www.rosentrain.com/call
Jen spent years feeling stuck in a cycle of self-criticism, dieting, and frustration.
But in her fifties, she decided enough was enough.
In this episode, she shares how she fell in love with strength training, healed her relationships with her body and with food, and how she lost 30 lbs without falling back into old patterns.
If you’ve ever felt like it’s too late to change, or that you have to choose between results and self-compassion, Jen’s story will show you a different path.
Apply to work with us: https://www.rosentrain.com/apply
If you feel you know what to do but you just can't do it, your mindset and your limiting beliefs are holding you back. We also talk about alternative ways of getting steps, plus we dig into why female celebrities who lift weights look lean and toned, not big and broad.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Timestamps:
00:00 - 37:54 - We dig into limiting beliefs that need to be removed and mindset changes that need to happen for successful weight loss.
37:55 - Is it ok if some of my "steps" are achieved with arm movements, such as a boxing workout?
43:19 - How do female models and stars lift weights and look lean, nor big or broad or heavy?
Do you want to lose up to 15 lbs in the next 12 weeks without extreme diets or endless hours of cardio? If so, our coaching service might be for you! Apply here: https://www.rosentrain.com/apply
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Timestamps:
00:00 - 25:00 - We dig into how we’re doing with our current fat loss phases, the important of setting process goals, and why stress management is so important if you’re self-employed and/or a parent.
25:01 - Can you eat too much protein in a day?
39:30 - If my primary goal is weight loss, is strength training as important as cardio?
Alcohol intake information:
We are currently accepting applications from those who would like to start coaching on May 5th, 2025. Apply for coaching here: https://www.rosentrain.com/apply
How the coaches are approaching their current fat loss phase, what we think about the blood type diet, whether women's metabolisms slow down after age 50, and our least favourite strength exercises.
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
'Daily energy expenditure through the human life course': https://www.science.org/doi/10.1126/science.abe5017
Timestamps:
00:00 - 06:59 - We talk about our current fat loss phases, including how we're training and what we're doing to prevent muscle loss.
07:00 - What are your thoughts on the "blood type" diet?
27:44 - Is there any truth to the claim that a woman's metabolism slows down after age 50?
39:38 - What are your least favourite exercises?
We are currently accepting applications from those who would like to start coaching on May 5th, 2025. Apply for coaching here: https://www.rosentrain.com/apply
How to stay consistent during busy periods, getting back into training instead of doing random workouts, getting steps on days you do cardio, and getting steps on rest days
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Timestamps:
11:08 - For weight loss and general health, do I still need to get 7-10K steps on days I've done a cardio workout?
17:29 - If you're doing cardio and strength training 5-6x per week, should your rest days also include 7-10K steps?
23:21 - You've talked about "exercise" vs "training". As someone who's done both for 15 years, what's your advice to get back on the training side of things?
46:51 - How do you stay consistent during busy periods of life?
The difference between strength training and following along with workout videos, and whether it's a good idea to ask ChatGPT to write your strength program.
Work with us: https://www.rosentrain.com/online-coaching
Follow Daniel on Instagram: https://www.instagram.com/rosentrain/
Follow Santo on Instagram: https://www.instagram.com/santo.chiappetta/
Timestamps:
15:39 - What's the difference between strength training and following along with workout videos?
48:56 - What are your thoughts on asking ChatGPT to write a strength training program?
