Lauryn Bosstick & Samantha Christine On How To Actually Get The Body Of Your Dreams & Build More Confidence

20:42Lauryn Bosstick:Yeah. You almost have to audit your life and see where, where the weak spots are. Everyone has them. We all have them. And I think like a good one is if you have a problem with money and you listen to the way you talk about money, I'm broke. I don't even want to say that, by the way. I'm like money grows on trees, bitch. We're not doing that. Never going to be broke. Millions and millions. Like I remember being being 20 and broke. I remember visualizing money on trees. Like I can remember being like a broke bartender and thinking that. And I think when you're in a scenario to go the opposite direction of what you you're feeling is important if it's a negative one I also feel like gratitude super important yeah gratitude like changed my life yeah and expressing that any other little wellness things I feel like you're a good person oh I mean the ones that we see like I love sauna okay I do that about two to three times a week I like to cycle back and forth like cold water to sauna um so I'm not one that stays in the sauna for a long time like I'll do like 10 minutes 15 max but I like to cycle like going straight to either like a cold shower or cold tub I also don't like to keep my cold tub too cold a lot of women are telling me this they don't like it too cold I like it around like 55 degrees so I think I have an intensity problem I mean same I just don't like being cold also but I mean I've heard too like on social media it's like not great for your hormones if it's too low that too who knows but something to like my windshield wipers.

22:11Lauryn Bosstick:I feel like it clears my aura. No, same. I don't know. It's, um, I think it's a great tool. So I do that like two to three times a week. I love red light therapy. Okay. Um, I love calming any atmosphere I'm in. That's a good one. And I do that through smell, light, and sound. Like the five senses. Yes. Yeah. There's more obviously. That's important. but like even when I travel and like at home like I love ambient lighting like I never have an overhead light on oh can we just get rid of that unless it's to make us look good on the podcast thank you right you don't have a dimmer in your house let's buy a dimmer they're$20 at home let's get a dimmer it is worth the investment please I also love like colored light bulbs um I think it's called like whiz brand or something I get off Amazon but it connects to your phone so you can kind of like change it throughout the whole house love but I do like a lot of like red lights and sometimes like um purple lights like I just like love ambient lighting so I do a lot of lamps um I love music so if I'm at home I always have music playing whether that's like chill EDM music or I love like piano jazz like what you guys had in the lobby it was like this is everything playing is like smooth piano jazz um that's a big one for me and then smell like I love essential oils, diffusers, just like those combined.

23:36I just feel like create a calmer atmosphere for me to like perform in.

23:41Lauryn Bosstick:Your nervous system feels really regulated to me. Well, I feel like sometimes I do a good job fooling people then because it's not always the case, but I do feel very grounded, especially in this season of life, which is good. Yeah. And sometimes I think it takes a lot to get there. You have to recognize where you're out of alignment to ground yourself in how you want to show up. Absolutely. You can tell though that you've done the work to get yourself to show up grounded. Does that make sense? Yeah. Thank you. Yeah. You can tell. Thank you. Yeah. You know, it's like I've been at so many points in my life where I felt out of control and I recognized now out of it that I don't like that feeling and I never want to get back to that.

24:22But because I was so out of control, it's because I wasn't grounded in who I was. So it's like the daily work of showing up to stay grounded because it's not like you get to this point and you're like that forever. It's like a constant daily work that you have to put in.

24:36Lauryn Bosstick:That's why strength and fitness is so great because it really does have the ability to you could be spiraling about something and go lift really heavy in the gym and you walk out feeling completely different. It's therapy. Yeah, it really is. Truly therapy. What are the things that you love about the relationship that you're in now? You mentioned your fiance. I just met him. You guys are adorable. Thank you. What are the things that you think really work for you guys? Well, we're completely opposite, which is very funny. That's great. He's super calm, mellow. He is a Navy SEAL. He's in the reserves now.

25:14So he's like, yeah, he's a lot. That's why he's calm. Yeah. I'm like anything that stresses, I'm like, aren't you stressed about this? He's like they've I've been to war and seen some crazy stuff this is not stressful so honestly I think his approach to just being so calm helps bring that level down for me and makes me more grounded um but you know what's funny is we both have been married prior and we weren't perfect like I look back at the relationships that I've been in and I'm like I definitely made my fair share of mistakes and same for him and I think that when we found each other we were in such a good place in life for both of us where we did the work where we appreciated each other like every single day it's like I look ahead and I'm like I have so much appreciation for you which makes me want to love you more each and every single day so it's like we're constantly appreciative but like I know people say this like we still date each other and I think that's so important and people lose that

26:10Lauryn Bosstick:they do lose that a lot yeah yeah yeah it's important to remember that to make time for your spouse, not just with the kids. Exactly. It's a conscious effort. It's a conscious effort. And I think part of that, too, is like communication. It's like when you're dating, you're talking about all the things. And so it's like for us, communication, we have the deep conversations, but we also have those conversations that are just like, how was your day? Oh, did you see blah, blah, blah stop by? Like, did you get to talk to them? Tell me about the conversation, like the little conversations that sometimes get lost with long marriages.

26:46Lauryn Bosstick:The long marriage, I think, to be in a marriage that you absolutely hate. And to your point earlier that out the bad outweighs the good. Yeah. Life is too short to settle in a circumstance where you feel like you're in the mud every day. What would you say? You've been married for a long time. I about marriage. Yeah. Like what makes it last in a healthy way? I think what I like about my marriage is I like my husband. I'm not talking about love. I like my husband. I would rather be somewhere with my husband. I would rather go on vacation with my husband. I feel that. I like him as a friend and that's like cheesy I think a little bit but we like to have fun.

27:33Lauryn Bosstick:And when we go away from my kids we do have fun and we have the same sense of humor and it's like we're friends if i didn't like him as a friend why the fuck am i married yeah it's like what's the point i don't want it because i'm supposed to be because it's like a good example for my kids i don't i like i don't think it's a good example to be in a relationship where you hate each other and if you are in a relationship where you hate each other it's and you have kids like they see that yeah and it's like they're gonna grow up to think that's normal and baseline which i feel like so many people have been in that same situation.

28:10Lauryn Bosstick:Also, when you want to escape each other, like I noticed a lot of people are like, oh, I got it. I need a break. Like I, of course, I need a break from Michael. He's annoying sometimes. Yeah. We all feel like that with our people. Yeah. But I don't look to escape my marriage. I like to bring it with me where I go. That's what I think the secret to our relationship is. That's so good. That's such a good point but it's not perfect and he annoys the fuck out of me and i annoy the fuck out of him it's like definitely there's annoyances but that's how you it's like friend yeah you have that with friends too and you work through it yeah um i love what you said though about constantly dating each other too i think that's important yeah and you know it makes it easier to do that because we do split custody so like my ex has boys 50 of the time his ex has our daughter 50 percent of the time we had the same parenting plan and structure so it's like the days we don't have them we can do whatever we want so it's like traveling going on date nights things like that um so we have the freedom to like kind of date you know in a way which is nice but um yeah just like anything else in life whether there's career your workouts like you got to work out the relationships too you also have to like make time like what you just said to be away from the kids too i think it's like we can't always just be about the kids i know people that have like toddlers four or five year olds that have not been on a trip without the kids like with their spouse and like that blows my mind that might work for people listen everyone's different yeah but it's like having that time to get away too with your spouse i feel like is so important I'm probably gonna get some hate for that but I'm like listen everyone is different that's you gotta do what works for you that is true I agree with you I need I I need to find who I am yeah as a wife and also alone yeah oh yeah and like I I think taking trips alone too is great or like even like date nights for yourself I think it's great or like the foot spa when I go alone it's like my favorite thing ever it's the little things it's the little things yeah how do we get the divot on the arm you have the kardashian divot thank you on your arm and this divot i'll tell you why i love it so much it to me shows that you've spent some time in the gym and you're disciplined with your weight lifting and you can't buy that you gotta earn it you gotta earn it yep so tell us about the divot so that came through just like a full body recomp and like what's the body just lifting it's just lifting but you know in a body recomp you're lowering body fat and you're increasing muscle mass right waiting for my divot girl you got it like keep on babies i was about to say but like you just had a baby recently right but i'm waiting for my divot well if you keep consistent that's another thing too is like it takes time right like it it can take people a couple years to get to that point depending on where they've started but i think through the biggest thing is nutrition you got to eat right okay um depending on where you're at you have to change your diet so like a lot of women i find aren't eating enough because of that their metabolism is slowed and they're not gonna be able to lose the body fat to see any muscle underneath right so a lot of the times it's just like eating more but focusing on the protein uh-huh um one gram of protein per pound of body weight is really what i say like it's going to be a really hard time to build muscle mass without eating enough protein.

31:48So eating enough protein combined with a good progressive overload program. So for me, I would say for somebody that's starting to lift, start with three days a week. Okay. And if you can increase to four to five days, specifically with the arms, hitting that two days a week.

32:09Lauryn Bosstick:What's your perfect, if you could wave a wand for your own schedule yeah of fitness per week I would say that's a good one for me I would say four days a week okay of lifting okay I would do two upper body one lower body and one full body I would do one day of low intensity steady state cardio so where you're in zone two cardio that's hell it's hell but like the sweat feels so good but you are like a runner i gotta talk to you about this well you don't have to run i mean you can go with stairmaster elliptical walking like inclined treadmills great not everybody likes to run i totally get that and like i don't honestly think it's like the healthiest form of cardio as well do you just get like a high from it the run i do i've never got that i know it took some time i used to not be a runner but i kind of fell in love with it you tricked yourself into it i tricked myself into it and then i just started signing up for races and I'm still here.

33:09And then I would say like one to two rest days in there. You could supplement one day with like a Pilates day. That's something that I'm trying to do more of. It's like Pilates and just like really working on like core mobility.

33:19Lauryn Bosstick:That's what I like for my rest day. Okay. Yes. Which is great. I think it's great. Yeah. And it's so great. Like, especially like the older you get, like mobility is everything. That's why I love P-Volv. Okay. I need to try it. Oh my God. We got to send you my kit. Oh yes. Thank you. I think it's great. So incorporate that yoga whatever it may be um but the biggest thing to really see changes when it comes to the divots you're saying and the shape and the cutouts and things like that the people that are doing it correctly are consistent and they're doing it week after week after week and they're not falling off on the weekends they're not going two weeks without lifting three weeks without lifting like they're staying consistent and they're doing it for the long term but also lifting to failure that's a big one lifting to failure yeah so like meaning like this morning if i did 12 and i was i was literally about to fail that's lifting to failure yes i would say like if you can't do another rep with perfect form like that's to failure and then also challenging yourself and not being complacent with the weight so it's like the next week try to lift a little bit heavier go down in reps take it a little bit longer to create more stimulus on your muscles to quite literally because what's happening is you're breaking down those muscle fibers and they're growing back stronger so it's like finding new ways to challenge your muscles to do that like that's going to create the muscle mass and when you eat right and you lower that body fat that's what you're going to see are those divots but you have to hit a certain body fat percentage to be able to see those divots are you figuring all about all this out on your own or do you have a trainer that's helping you no my own that's amazing i took i have to have someone tell me what to do.

34:53And some people are like that. I actually had a nutrition coach, like any races I do, I have a nutrition coach that helps me because I got to even lifting. Well, the lifting. Yeah. I kind of stick to that. I did have for the half Ironman. I did a coach to help me because I'm like, I am not a swimmer or a cyclist. So I did not know what to do.

35:10Lauryn Bosstick:What is it like preparing for Ironman? It is a whole different life. Yeah. After doing one, I like have a newfound respect for people that do a ton of them because it is the amount of discipline you have to have is insane. So I started training about eight months prior to my 70.3 half Ironman and I did a lot of prep when it comes to early morning workouts because a lot of times you're doing two a days and then another part of the prep that I feel like people don't talk about a lot is just like eating enough and eating more to fuel yourself so you don't fall back because you're burning so many calories.

35:53So much eating. It's so much eating. It's a lot of eating. Like to the point where I'm like, I don't feel like eating. You're stuffed with protein. I know. I know. But like carbs too.

36:02Lauryn Bosstick:Oh. We're eating the carbs. I know. Sometimes I'm sick of eating every three hours. Yeah. Do you know what I mean? Do you eat meals or snacks or like what do you do? i eat i eat both yeah i eat i kind of listen to my body yeah for instance before here i like wasn't really hungry so i just had two scoops of protein powder is that a snack that's a snack i would say so yeah i mean if it's like one serving like a or is it double i think it's a serving and a half so it's a snack that's good yeah yeah but then i'll have chicken a lot of chicken. It's like it's it's kind of boring, but I let it rip on vacation.

36:40Lauryn Bosstick:There you go. I let it rip like I have to like that's like the 10 percent, right? Not gluttonous. I just like if I want pasta, I'll have a little pasta. If I want chips and salsa, if I want a margarita, I'll like modify and say no salt and skinny. But like I don't I don't restrict myself on when I'm on vacation. But then what I do is right when I get back to Texas, it's my body is trained to go right back to the discipline. Yeah. So it's like you just, it's like the tortoise and the hare. And that's how I am too. Right. Exactly. No, but like last night I had like chicken parm and it was definitely fried and there's spaghetti, but like I just didn't eat the whole plate too.

37:22Like there's a difference of just like setting those boundaries, enjoying the food, just not going too far with it.

37:26Lauryn Bosstick:Yeah. I also think I, Michael taught me this. This is such a revelation. I just don't eat if I'm not hungry. Yeah. Like if I'm not hungry, I'm not going to stuff myself. I'll have protein powder. Yeah. I'm not going to stuff myself full if I'm not hungry. And I think it's really good to listen to your body. A lot of people don't do that. Right. I've, especially since my Ironman training and the race and everything, like I started doing that more too. I mean, I'm getting married in two weeks. So I'm like, I still have to like, like the dress has to fit too. So I can't go one way or another. You're going to be just fine.

38:00Lauryn Bosstick:Thank you. The dress is going to look amazing. Thank you. It's corset styles. I'm like, I was going to say, you better show the divots. The divots. Dead. So the Ironman was really intense. Would you do it again? I would. I don't know if I would ever do a full. I would do a half. I feel like a half. If you have kids and work and stuff, like you can still do the training. But the people that are doing full, like you would have to get up like 3 a.m. every morning to do the amount of training because you're doing like almost three hours a day, I feel like for a full, like trying to think how many days a week.

38:30Lauryn Bosstick:Like, yeah, I mean, it's a lot. How has this discipline helped you show up in your business, on your social media? Like, what has the discipline that you've done with the fitness and the nutrition, how has that shown up in your work? Here's the thing. I used to live my life on, like, motivation, quite literally. Like, I would try to find the motivation to get up and go to a workout or a career or whatever it may be. I quickly realized when I switched careers, started doing these races, that, like, a lot of the days I'm not going to want to do shit. it's got to be the discipline. Right. So it's like just showing up no matter what and making that the habit.

39:06You do this too, but like time blocking completely changed my life. If I did not time block, nothing would get done.

39:15Lauryn Bosstick:What is your version of time blocking? So basically it's listing like all of my priorities that I have to get done every single day and figuring out a schedule that makes most sense to get the priorities done, but then like anything extra that I need as well. So it's like my schedule, but also like the personal things that come after the priorities. It's like dinner, wind down, like the things I want to do and like bedtime. I'm notorious for not getting my bedtime at the right time that it needs to be. When do you want your bedtime to be? Like 9 p.m. would be ideal. What's yours? You got to get in bed at 730 then.

39:54Trust me, I know. Ian tells me this every day. He's like, you got to start earlier, babe. Not a device. I know.

39:59Lauryn Bosstick:Besides a Kindle on dark mode after 730. Yeah. See, if you, if I have a device after 730, you're screwed. Not a TV, not a phone. Something I've been doing is like setting my phone away on the other side of the room. And that's helped a lot too. Because I used to just like fall asleep to my phone, which is like the worst thing that you can do. Well, the worst thing anyone can do, and I'm on, I'm on my friend's ass about this, is plug that fucking charger in the phone next to your head yes and turning wi-fi wi-fi off too right i haven't done that i would die to do that yeah maybe someone can convince michael to do that please for me um but that i think phone out of the room on a charger there's this charger i gotta link it i'm gonna send it to you it's covers your phone and blocks the emf while it charges and I just have it outside my room.

40:50Lauryn Bosstick:Okay. But the worst thing you can do is, yes, the phone is bad by your face, but don't put that charger on that phone. Because it's like doing all the things inside. I see people charge. I used to do it too. Not judging. I mean, same. Plug the like glittery charger in my phone while I'm working on it. No, no. The charger. I didn't know all that. So I need to like deep dive. Everyone's going to say I'm woo woo. Watch in three years. It's going to be the cigarette. I know. I believe it. Like their microwave. Yeah. It's the microwave. You're frying. my theory go ahead so you so you you want a nine o 'clock bedtime but it's hard it is because sometimes I'm like the work has to be done yeah right I I was in corporate for 10 years in the pharmaceutical industry and so I'm so like used to a corporate type job of structure where I feel like I developed a little bit of anxiety when I became an entrepreneur because it was all on me and it was like but wait like this doesn't stop at five like what do I get done what do I not like I had a hard time shutting off because of that.

41:49So I've had to like just train myself to stick to the schedule and also like be okay with the fact that like not everything's going to be done.

41:55Lauryn Bosstick:No, there's always something to do. Like, you know, it never stops, but it's like, you've got to shut down because it's like, okay, if you're not going to get the sleep, you're not going to do well. It's like, so anyways, I'm, I'm learning that slowly. I've been a lot better about it. There's seasons too. Like there's seasons to put your foot on the gas. For me, I just took a summer and like enjoyed my summer. But now my season is to come back and it's back full in the gym and full at work. And you pick the seasons, I think. I think people have a hard time living in those seasons, though, maybe.

42:28I don't know if you do. Like, do you get uncomfortable with those seasons where it's not as fast paced or are you OK with it?

42:33Lauryn Bosstick:I used to be like addicted to the hustle. Yeah. And I don't feel in alignment like that. And I can't perform and have clarity at the level that I want if I don't have space outside at all. Yeah. That makes so much sense. It's, it's like a work in progress though. It's not like, you just have to like constantly check in with yourself and do that audit and be like, you know, what do I need for me right now? If you were to tell me like, you're going to go on vacation for three months, I would have a panic attack. I've, I've had my fun this summer. It's, we check the box. We're good. Like now this season for me is like work mode yeah it's work mode and then like i'll probably take january and that that'll be a different mode like you just pivot with the mode you're in you're getting married yeah so like you're probably in the mode of like you have a lot to do a lot to get done and works a lot like works picking up and all these exciting things so it's like you got to take it i got to take it so i'm like um but we also want to try for a baby in the winter like ian just had a got a vasectomy reversal oh my god poor thing bless him i know he's like can't work out or do anything physical so maybe i should make michael do that just for fun does he have a set of results maybe i should have him get one and then reverse and then yeah i mean watching that i was like oh bless you it's a lot but he's hanging in there it's a lot i mean it was like a whole situation a lot of doctors don't do it so we had to go to south carolina um and it was like a good like two-hour procedure, I feel like.

44:05Like, it's a whole situation. The vasectomy is a lot easier, you guys. And then he was on, like, bed rest for three to five days. And for him, he's addicted to working out. So this shows how much you love me. Thank you so much.

44:17Lauryn Bosstick:So you guys are trying for a baby in the winter. So that's your season to, like, take a beat. I know. That's how I'm feeling. So I'm like, I've just got to lean into that. Yeah. You've got to lean into it because you can't burn yourself to the ground. Right. Then you're not effective, I feel like. Exactly. The first ever over-the-counter daily birth control pill. It's FDA approved, safe and effective, and backed by 50 years of science. The same pill has been prescribed by doctors for over 30 years. Opill is going to switch that up. It's a daily birth control pill, which is super accessible. And since it's over-the-counter, you do not need a prescription.

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50:05Lauryn Bosstick:That's W-A-C-O-A-L.com. Use code SKINNY for 10 % off your first order. Offer valid for new customers only. Limit one code per customer. Let's talk about beauty, aesthetics. My favorite topic. So tell us about hair, nails, skin. You've got it all going on. What's the things that you do to keep it tight and right? Let me tell you. I mean, again, work in progress, but I definitely have my things that I just like love. I mean, I feel like I'm beating a dead horse with this but like prioritizing whole foods really does make a difference like if you're eating the package things and all these filler ingredients it's going to come through your skin so i feel like times i have a whole food diet and like eating right my skin is in such a good spot obviously staying hydrated too and like electrolytes and all the things um alcohol no alcohol i don't drink not a sip i have like maybe a glass of champagne once every like four to six months oh yeah are you gonna have a sip at your wedding yes we gotta well we're having a champagne tower so I'm like I have to have some champagne okay but um yeah you know it's like nothing against people that drink I just like truly never liked the way it made me feel I think that's great you got to listen to what works for you like I'd rather have like a coke zero with lime so we're just I love it okay so so hydration electrolytes nutrition nutrition but for the skin like I think if you can dial in like a good a.m.

51:31and p.m. skincare routine it's like everything discipline it's in the little stuff it's in the little stuff so um yeah I clean I cleanse both morning and night I love to use like um brightening toners with like vitamin c um here's the thing like I try to live like a good clean lifestyle my skincare is not all clean my makeup is not all clean but like I find the things that work and stick with it one brand that I am obsessed with. I don't know if you've tried it, but in beauty, INN Beauty, they have like the best eye cream and the best moisturizer. It's amazing. I love that. But I'm constantly moisturizing my body to like give that glow, exfoliate.

52:13I feel like sauna helps with detox. Like there's all the little things.

52:16Lauryn Bosstick:For you to be in the pool and running and sweating and also keeping up on the beauty is a lot of work. It is a goddamn math equation. It is. When I, I'll be like, okay, I want to go in the sauna and cold plunge and get my hair wet, but I have to do it on Tuesday because on Wednesday I have to get my hair wet. You have to really. It's time blocking for your beauty routine. Plan it out. And also the nails in the chlorine. Oh my gosh. You should see me in the pool. I will take my fingers out of the pool when I go in. Wait, that's so funny. To preserve my manicure. But it makes sense. I mean, trust me, I felt like every time I would get out of the pool, I would just be like so sunken in.

52:55Like I felt like wrinkles, everything was so exposed. So I would just like lather myself in all the lotion and just do the best that I could do. I mean, another thing too is I don't really wash my hair often. I wash maybe like once or twice a week.

53:07Lauryn Bosstick:So you do a shower cap when you're in the pool? Yeah. So I had to wash my hair more because I can't keep the clean. But does the shower cap pull the hair? Yes. Oh, you got to invent something. That's a great business idea. No, invent something, please. But I would put like conditioner as a mask and then put it over. It helps a little bit, but still not to the point where it should be. You should invent something that we can all go in the pool without that sticky shower cap. That's a great idea. I have post-traumatic stress from that when I was like little with swim lessons. Oh, you did? A shower cap that not is a shower cap for the shower.

53:36Lauryn Bosstick:Right. It's a shower cap for the chlorine because I don't want to get my blowout. What? No. No, but I also might want to go under. So it can't be like falling off. And even with the swim caps, you still get wet underneath. It's like I didn't know that when I first started swimming. I was like, OK, like I can keep my blow. No, like the water gets in there. You have to wash your hair and then it's dry. So how often are we swimming? So when I was training, I was swimming about three to four times a week. OK, so it's not every day. No, I think that my coach wanted me to. But I was like, we're going to have to meet in the middle here because I can't.

54:10shower that many times with my hair.

54:12Lauryn Bosstick:And also if you have a spray tan, it's unbelievable. It's all the things. I like really have to think about it. It's like a whole thing. It's an equation on the board. I know it's a lot of brow tent. I don't have the brow tent, but I'm like, I can only imagine. No, I keep adding. And I can't waste my time and then go get in the pool and then it ruins everything I just did. So it's like a lot of work for anybody that doesn't have to do the swimming. Just don't. It's just a lot. But if you want to, you'll get through it. It'll be fine. Any other beauty tips that you swear by? I mean, I really do like red light therapy.

54:49OK, I think it's really helped me. And are you doing the bed or the mask? I do. I do both. Like I have a panel and then I do like the face mask at night. Like I'll do like the Kindle or whatever else and kind of wear it for 10 minutes. But I do think that's really helped me. I've seen a lot of benefits using the red light outside of the skin aesthetic part like like if the kids have like a cold or strep throat or something like I'll hold the panel up to their throat like it just helps reduce that inflammation um so I'm like it has to be doing something to our skin so I feel like that's been a big one too but I honestly think you can do blood work a lot of the times like any skin things if you're doing blood work and kind of can see where you're deficient where your hormones are at, like a lot of the times an imbalance of something in your blood can come through your skin.

55:39Lauryn Bosstick:So everyone wants you to break down and you touched on this, but I think we can go deeper on eat more to lose fat. Yep. That's a quote. Tell us about that. So like I said earlier, when we're not eating enough and when I say eating enough, like past our BMR, which is our basal metabolic rate, which is really the calories that our body needs just to like survive sitting here like if i were to sit here on this couch just like my lungs breathing my heart pumping like that's how many calories i need just to survive which for me is around 14 50 okay so if i'm not even like hitting that and i'm eating under like my body's going to go into a state of survival mode you're making me want to go eat my chicken in my office after this well we can do this we We can do that after.

56:26But like my body's going to go into a state of survival mode and everything's not going to work the way it should. Anything that I do take in, my body's going to store as fat because that's what our body does is it takes in, stores as fat to use and preserve as energy if our body gets to a state of depletion. So when we're not eating enough and we're trying to burn body fat, our metabolism is not going to allow us to. So we've got to retrain and start eating more. So when I started eating more, I went to a reverse diet. I basically added either 50 to 100 calories each week until I got to my maintenance, my maintenance calories.

57:02And I see this with clients all the time. Like, I'll give you an example. I had a client that joined me. I had her track for three days. She was eating on average 700 calories a day. Okay. That's not a lot. I told her, I was like, no, nothing. I mean, that's like a large meal. Right. So we started to reverse diet her. She added 50 to 100 calories week by week until we got her to maintenance. She started eating more calories. But guess what was happening over the course of that eight weeks? She started losing weight and not just weight, but body fat. And the amazing thing is when she started eating more and lifting consistently, she started building muscle as well.

57:42So we saw that muscle being built, but the body fat reducing because guess what? Her metabolism switched back on because her body was getting the calories it needed.

57:51Lauryn Bosstick:Got it. So I didn't realize that this was reverse dieting. This is what I have done too. Yeah. That's the word I call it, reverse dieting. Right. Which is kind of intimidating. It's weird. Yeah, I get that. But it's basically just fueling your body the way it needs to perform in its most optimal state. And do you still do coaching for people who are listening who want to reverse diet? I do. I do. I take on a few clients. So if you're interested, So definitely reach out to me. But yeah, I love working with people that are dedicated that really want to make a change. That's like Sandy, my trainer.

58:21Lauryn Bosstick:Yeah. She has no if you're not dedicated. No, you got to move. She wants to see she wants you got to be walking the right way. The posture, the boobs. Like it's like a whole body breakdown. All of it. Yeah. You got it. You get bored if you're not serious. That's how I am, too. And I'm like, you know what, guys, like you're not much cheap. Like, I hate to say that, but it's like, yeah, invest the time and money. and make it work and do the work. Agreed. These are some rapid fire questions. What's a healthy habit that you stop doing and why? Alcohol. Or a healthy habit? Yeah. Oh God. Alcohol is healthy?

58:59Okay. A healthy habit that I stopped doing and why? Okay. Well, it's an idea of a healthy habit. Okay. And it's working out every single day.

59:07Lauryn Bosstick:Oh my gosh. Talk to me about this because I have an intensity problem with this. I have a tick about it. I try to work out every day. Okay. I'm just like you. Don't because guess what? And here's the thing. Some people can handle it fine, especially if you're an athlete and genetically wired to do so. You can handle this better. But a lot of women, like sometimes less is more like lifting three to four days is sometimes better than lifting six to seven. And a lot of that comes from the inflammation it brings. So like there was a time in my life where I was training for a high rocks. I was like lifting being six days a week, full force.

59:40Like I should have been like dropping body fat and like looked great and like for as much work that I was doing and like eating right. But because my body was in state of in a state of overdrive and I was just beating it to the ground, inflammation was very present. Also, it's a lot of cortisol probably. And that's it. I remember doing my blood work around that time and my cortisol levels were like through the roof. So for me, and even with Ironman training. I had to like be very diligent and luckily like I kind of found that balance. But like right now I'm like lifting four days a week and I feel better than I have in a long time because I'm doing less, but I'm being intentional when I do it.

1:00:17So you don't have to work out every single day to feel and look your best.

1:00:20Lauryn Bosstick:I have a weird take. I think too, if you are going to a class four days a week and every single one of the class is in the dark where the lights are off with fake artificial lights and the instructor's screaming at you on a mic and the music is at level 10 with rap or EDM or whatever it is and you can't hear anything. This is my own opinion. I think that that's raising your cortisol levels so much that it almost negates the workout. I agree. But also to go beyond that. So, yeah, you're in a stressful state, but you're also not like listening to the instructor to tell you how to lift to do it right.

1:01:04Like, you know what I mean? It's all about like, I have a hard time with some of the classes that are like, how much weight and how fast can you go? It's like, we've got to slow it down and like lift with intention. That's what Sandy does with it.

1:01:17Lauryn Bosstick:Slow, right? Yes. You got to do it slowly. Intention is such a good word for lifting. Yes. Because it's like, if you're putting in the time to do it, like do it right so you can see the results you want agreed do we have to be screamed at with the loudest music in the world i don't think i never did well in those classes i can't i don't understand and i look around and i'm like does anyone else feel like this i also feel like we could talk about like the chasing the sweat versus like the feel of the workout like sure there's a difference yeah i think that a lot of the times i would go into the gym and it's like if i wasn't sweating my behind off, I would translate that into like not a good workout when it's like there are a lot of even like upper body days where like I don't really sweat much.

1:02:03That's interesting. You know what I mean? Again, like there's a lot of smaller muscles in here, but it's like lifting with intention. It's like when you take it slow and you're not constantly doing that like hit workout, like you might not be sweating as much, but like that doesn't translate into results. I love that.

1:02:21Lauryn Bosstick:Tatcha Dewy Skin Cream. This has been one that is a go-to. I have had empties of this. It's a best-selling moisturizer that delivers unmatched hydration and gives you an instant radiance. If you're looking for something that makes you look healthy and plump and dewy for under your makeup, this is a really good one to start with. This brand really thinks of everything. At the heart of Tatcha's formulas is Hottisei 3, their proprietary stress barrier complex. It's made up of three Japanese ingredients that are double fermented to harness 400 plus micronutrients. These micronutrients synchronize your skin's natural renewal cycles and boost resilience to daily stressors or for visibly firmer, smoother skin.

1:03:03Lauryn Bosstick:So they actually have a research institute in Tokyo and they're very serious about their formulas. Everything's developed to care for both skin and mind. And this is super interesting. I just learned that they use the power of neuro skin science. Don't sleep on the Tatcha dewy skin cream, especially under makeup. It's really, really nice on the skin. Visit tatcha.com and use code skinny for 15 % off your first purchase. That's T-A-T-C-H-A.com and use code skinny for 15 % off. This episode is brought to you by The 90. All right. So we were recently in the sun. We were having a lot of fun. We were laying out.

1:03:42Lauryn Bosstick:We were relaxing. We were on the beach. and I was really prepared and preventative when it came to my skin because I was using this new product that's going to blow your mind and it is called the 90. So essentially it's this little necklace. It's so chic and simple and it tracks your UVA and UVB exposure. So I would just wear it and the app would deliver real-time insights and personalized recommendations. So it would help me know when I had enough sun exposure for the day and when my vitamin D was at capacity. I actually love the brand, the 90s, so much that I came on as an investor and an advisor.

1:04:24Lauryn Bosstick:So because of my love of prevention and being thoughtful about sun exposure, I just felt like there was a lot of synergy between my brand and this company. So if you want to own your light and take your UVA and UVB exposure into your own hands, you have to check out their site. So the brand is giving you guys code Bostix for$50 off the$299 MSRP. So you can head to the 90.com. That's the and then 90.com and use code Bostix for$50 off the regular$299 price. That's the 90.com code Bostix. 90 % of visible skin aging comes from UV exposure. So for me, it's really important to be preventative as I age.

1:05:09Lauryn Bosstick:Join us in Austin for Dear Media by Day on Saturday, September 26. It's a full day designed to help you reset, refocus, and build a life that feels more like yours. We'll be sitting down with the Bumble founder, Whitney Wolfe Hurd, to talk about what comes after success, when to change direction, how to make tough decisions, evolve in public, and build something that lasts. Plus, you'll have the chance to ask us for advice on the crossroads you're facing in business, relationships, or life. Get your tickets at dearmedia.com slash events. That's dearmedia.com slash events. I am very particular about things that I keep in my routine.

1:05:47Lauryn Bosstick:It really has to make sense. It has to earn its place and it has to work and I have to actually use it. So let me introduce you and put you on to your September reset. From September 4th to the 7th, everything at the Skinny Confidential is 25 % off site-wide. We are doing a sale. We don't do them often. So double up on your routine staples. When I find something that works, I keep it in rotation. 25 % off everything, four days only. What I would get is the brow peptide. I have had the best transformation in my brows with that peptide. I use it in the morning after my skincare routine and at night.

1:06:27Lauryn Bosstick:I would also grab the ice roller. That's a no brainer. Our ice roller is elevated, chic, sophisticated. We really like upgraded it. It's something that I use in my facial massage routine every single day. And then of course I would get the mouth tape. The mouth tape has changed my sleep, my life. I now breathe fully through my nose and I have mouth tape to think. Ours is the creme de la creme of mouth tape. Remember September 4th to the 7th, everything at the Skinny Confidential is 25 % off site-wide, get the brow peptide, the navy mouth tape, and the ice roller. Those are three that are in my routine.

1:07:04Lauryn Bosstick:So you can shop everything 25 % off four days only at the skinnyconfidential.com. What's the biggest lie women have been sold about staying in shape? That you have to eat chicken, rice, and vegetables every single day. Yeah, I can't do that. I can't either. No. yeah I think that a lot of like even like influencers I see it's like they post their what I eat in the days and it's like pristine like all the health foods but it's like you can also go and get ice cream with your kids you can eat the chicken parm like I did last night and like have that balance I think that you have to because that's like real life and it's you're the type of person that you want to eat chicken and rice and vegetables forever and that's what makes you happy and that's fine but i think that and i keep saying it because i think it's so important and i want to get this message across restriction is gonna lead you to a really dark place if you don't get a hold of it now and i think it's okay that you do both and listen to your body don't sleep on a date either you know what a date is no is that like everyone thinks that dates are like a lot of sugar.

1:08:18Lauryn Bosstick:Yeah. I love a date. I think it's a date has fixed any sugar craving I have. Get a big date. It's got to be a big one. It can't be one of those like tiny little cockroach ones. It's got to be a big date. Yes. And then you got to open it up and you put raw butter inside with crunchy sea salt on top. You, first of all, it has tons of vitamins and nutrients in it, minerals. You will not want sugar. It's the weirdest thing ever. It's like nature's candy. The date is underrated. It's so good. So I love like stuffing my dates. Talk to us about stuffing your dates. So a couple options. Okay. I like to do grass-fed butter with sea salt.

1:09:00Okay. I like to do like cookie dough stuffed dates. Yeah. So you mix like protein powder. You can do Greek yogurt, some cashew butter in there. Delicious. Chocolate chips, sea salt, and have little cookie dough stuffed dates. I'm like on this huge cashew butter chick or kick. So I stuff mine with cashew butter. And I mean, I could literally eat like 10 of them in a row, but I like to put mine in the fridge after I stuff. So it gets a little like. So you like a date too? Yeah. Oh, I love that. That's like, that's honestly my dessert of choice. And you know, what's funny too, is if you have a sweet tooth, maybe you feel like you don't have a lot of control of your sweet tooth.

1:09:40When you start eating whole foods more and more and more and cut out the package process stuff, you naturally don't crave the sweets as much.

1:09:49Lauryn Bosstick:Because my theory is your body is craving some kind of mineral or vitamin. So when you have the date, it fulfills that. So it makes you not crave the sugar. Absolutely. Get some dates. Get some dates, guys. Big, fat, juicy, big dick dates. The I'm a jewel juicy guys. I mean, the bigger, the better. Last and final question. What is the hardest truth about changing your body that nobody wants to hear? That you're not going to do it in one night. Right. That's important. It's patience. It's patience. And I have so many people contact me. They're like, hey, I have a wedding in like three weeks I have to go to.

1:10:26Like, how can I drop 10 pounds or whatever else? It's like, and that used to be me. And like, I used to think it was an overnight fix and it's not. I mean, let's talk about and translate that over to sports. There's no way in hell I could have done that half marathon training two weeks. I couldn't. I had to do it for eight months. Right? It's like the same thing, training your body to go through a successful body recomposition. Just like growing a baby. I want a baby. You're not going to have the baby tomorrow. You got to go through that full nine months of growing that human things take time and I think that we're in a world where we want fast right social media technology on the go we get things fast and it's like when it comes to your body it's just not how it works so be okay with the fact that it's gonna take a good probably three months to see you know a good amount of change six months to see bigger change nine months to see even more and like it could be up to a full year before you're at your goal of a full body recomp but I promise you doing it the right way, it's going to be a way that lasts versus like a quick diet or a quick trend that you're going to fall off of because it's not sustainable.

1:11:37Lauryn Bosstick:I believe everything that you just said. And I also think the act of being disciplined and knowing that it takes time is so good for your brain. It's so good for your brain to work towards a goal, even if it takes a year or two years or three years. Absolutely. I completely agree. This was everything and more. I am so happy that we kicked my husband off. No offense. I know. I loved the girl time. And can I tell you too, like you're talking about like that five-year transformation, you know, a few years ago I had like my five-year plan because I'm like really big on like writing down goals. And would you know that for my five-year plan, I had it on there to be on this podcast.

1:12:23Lauryn Bosstick:You need to post a dump when this is live. And if you have that written down somewhere, you have to put it in there. That's so good. I will. So thank you so much for having me on. Like such a big honor. I love what you're doing. I think it's so important. I hope everyone listens to every word of what you just said. Thank you. Where can everyone find you, support your podcast, tell us everything that you're working on? You're getting married. Thanks. I know a lot of stuff happening. Well, my main personal page is samcfit underscore on Instagram. I have my podcast, Empower Podcast. you can find that on my main page as well and then I have my fitness app elevate if you want to go through body recomp I can support you there as well that's amazing and I just want to say I love your page and I think everyone who's listening your page is very uplifting and I feel good when I look at it you know how there's some pages that you go on in social media it's low vibration yeah I like to star who I want in my ether and I love your page thank you so much it's a positive breath of fresh air.

1:13:24Lauryn Bosstick:Thank you. That means a lot. That's like my goal because it's like, who wants the negativity? No. You know, you're the same way. No. You got to protect your peace. Absolutely. Sam, thank you for coming on the show. Thank you, Lauren.