My Verbal Journal: Let’s Chat

You've been lifting for years. You track your food, you sleep, you're consistent, but you're still not seeing the progress that matches your effort. This episode is for you.Today I break down the real physiology behind why building muscle gets exponentially harder the more trained you are, bust the most common myths keeping experienced lifters stuck, and share my own story of training through an undiagnosed autoimmune disease for years before finally getting answers.We cover the law of diminishing returns, anabolic resistance, why more protein isn't the answer, the truth about BCAAs, what your bloodwork should actually look like, and the two supplements worth your money. Plus, what ankylosing spondylitis, and other inflammatory conditions actually do to your body's ability to build muscle.This one is personal, science-backed, and long overdue. If you have hid a fitness plateau, and don’t know how to make progress, this one is for you.Follow:⁠⁠⁠⁠⁠Personal IG: @macileejones⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast IG: @myverbaljournal.letschat⁠

Feeling sore, stagnant, or stuck in the same workouts without progress? In this episode of My Verbal Journal, I share what I’ve been learning about training smarter, not harder — from Andrew Huberman’s conversation with Bret Contreras to my own struggles with overtraining. We dive into why exercise variation matters, how to structure workouts using the “rule of thirds” for glute growth, and what MRV (max recoverable volume) really means. I also talk about the role of Pilates in recovery, why fewer high-quality sets may be better than endless sloppy ones, and how deload weeks can refresh your body and mind.Alongside the science, I get real about the mental side of plateauing, overexercise, and how negative self-talk shows up in the gym. If you’ve ever wondered whether more is always better, this episode is for you.Personal IG: @macileejones⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast IG: @myverbaljournal.letschat⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/myverbaljournal.letschat?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠⁠⁠

Today I was fortunate to sit down with Shasta Van Sickle, a dedicated physician associate with over 15 years of experience in functional medicine. Shasta shares her unique journey from orthopedic surgery to a holistic approach, focusing on the root causes of health issues. This episode dives into the critical role of hormones, birth control, PCOS, challenges women face in healthcare, and the misconceptions surrounding functional medicine. Shasta has personally helped me tremendously with my gut and hormonal health in a short amount of time. Listen now to discover how Shasta's insights can empower you on your health journey.Book an Appointment with Shasta at Remedi Health:https://www.remedi.care/provider/shasta-van-sickle-pa-c Call: 720-557-9363 Books Mentioned in the Episode:Hormone Havoc: https://www.amazon.com/Hormone-Havoc-Dispelling-Misconceptions-Hormones/dp/1961074125 The Lady’s Handbook for Her Mysterious Illness:https://www.audible.com/ep/mytitle?asin=0525496181&source_code=GO1PP30DTRIAL54703142491H0 Personal IG: @macileejones⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast IG: @myverbaljournal.letschat⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/myverbaljournal.letschat?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠⁠⁠

In this final part of the macronutrient series, we’re breaking down one of the most misunderstood and feared nutrients: fatFrom hormone health and brain function to satiety and energy, dietary fats are essential, and under-eating them can do more harm than you think. In this episode, I share my personal experience with overcoming my fear and restriction of fat. We get into the science behind different types of fats (saturated, monounsaturated, polyunsaturated, omega-3s and omega-6s), and what to actually look for in your diet and supplements.Whether you’re working on hormone balance, struggling with hunger or mood, or just trying to understand what “healthy fats” even are, this episode will help you fuel your body with confidence and clarity.Personal IG: @macileejones⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast IG: @myverbaljournal.letschat⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/myverbaljournal.letschat?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠⁠⁠

Today we discuss how to differentiate between stress and anxiety, and how to cope. If you find yourself constantly stuck in the productivity guilt loop and feel as if you're never doing enough, join the club. It's time to get off the hamster wheel and reconnect with your inner child this summer!Personal IG: @macileejones⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast IG: @myverbaljournal.letschat⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/myverbaljournal.letschat?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠⁠⁠

This week we discuss aspects of self-sabotage and how we are our own worst enemies at times. I open up about how I've been self-sabotaging lately and how to recognize when you are. We get vulnerable and discuss dealing with emotions, isolating, and cognitively restructuring our thought patterns. You deserve good things.Personal IG: @macileejones⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast IG: @myverbaljournal.letschat⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/myverbaljournal.letschat?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠⁠⁠