The Tamsen Show

It’s time to stop overcomplicating your workouts. Strength training expert Dr. Shannon Ritchey joins Tamsen Fadal on The Tamsen Show to break down why a simple strength training routine is far more effective for women looking to build muscle, lose fat, and improve metabolism than the latest trending sculpt class.

Dr. Shannon Ritchey’s mission is to educate and empower women with the science behind muscle growth, fat loss, and body recomposition so they can get stronger, and finally see results. In this episode, she explains exactly how to build a strength training program that fits your lifestyle, supports longevity, and helps you become your strongest, healthiest self at any age.

In this episode, Tamsen and Dr. Shannon discuss:

- The four key elements of building muscle and transforming your body

- How to gain 5 pounds of muscle in under a year

- Why strength training is essential for women’s health and longevity

- The optimal workout routine for building muscle without burnout

- Why Pilates doesn’t effectively build muscle

- What “training to failure” means

- How to build muscle at home with dumbbells

- Whether steps or cardio matter more for fat loss

Whether you’re new to strength training, getting back into the gym, or trying to lose fat and build muscle in midlife, this episode will give you a clear, science-backed plan that actually works.

If you liked this conversation, check this out: Exhausted, Gaining Weight, and Feeling Off? THIS is Why

Use code TAMSEN for 6 weeks free at https://evlofitness.com/!

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This show is sponsored by Midi Health. Visit https://www.joinmidi.com/tamsen today to book your personalized, insurance-covered virtual visit. Midi. The Care Women Deserve.

Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.
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If you’ve been through a heartbreak, a divorce, or a relationship that just quietly fell apart and you’re trying to figure out what comes next, this episode is for you.

In this candid solo Q&A, Tamsen answers the dating questions women in midlife are actually asking but rarely say out loud.

Whether you’re freshly out of something painful, years removed and still not sure, or back on the apps and already confused, this conversation meets you exactly where you are.

Because dating at this stage of life is different, and most of the advice out there wasn’t made for you.

You’ll learn how to:

- Stop checking his profile and what to do instead the moment you feel the urge

- Tell the difference between being healed and just being numb

- Know whether to give a second date to someone who didn’t give you butterflies

- Spot the early signs of a narcissist before you’ve already fallen

- Have the conversation you’ve been too afraid to start

Getting back on the dating scene is one of the most uncharted experiences women navigate alone. If this conversation made you feel less alone in it, we’d love to hear from you.​​​​​​​​​​​​​​​​

If you like this episode, then you will love: Relationship Q&A: Red Flags, Dating After Divorce & Commitment Issues

Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen 

Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ 

The Tamsen Show on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ 

Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.
Learn more about your ad choices. Visit podcastchoices.com/adchoices

Arthur C. Brooks is a happiness expert, Harvard University professor, and best-selling author.

You live a good life, but you still feel unhappy. You put yourself out there, but every relationship seems to fail. You have your dream job, but something feels off. What is going on?

In today's episode of The Tamsen Show, Arthur Brooks joins Tamsen Fadal to unpack why millions of people struggle with purpose, anxiety, loneliness, and emptiness, and what to do about it. Drawing on decades of research in happiness and behavioral science, Arthur reveals the six pillars you need to discover your deepest purpose and live a more meaningful life.

Arthur and Tamsen discuss:

- How modern life negatively impacts your brain, happiness, and sense of purpose

- Why midlife is the perfect opportunity to start a new chapter

- How suffering is a powerful advantage for growth

- The six pillars that lead to long-term happiness and fulfillment

- Three rules for a happy marriage

- Why we feel lonely and how to change that

- Small shifts that can deepen your connection with others

- Why we choose the wrong partners and what to look for instead

By the end of this episode, you will have the confidence to ask “What is the meaning of my life?” and the tools, framework, and habits to help you answer that question in a way that’s specific to your true purpose.

If you like this episode, then you will love:  The 4 Shifts You Need to Start Your Next Chapter 

Stay connected with Tamsen:

Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen 

Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ 

The Tamsen Show on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ 

This show is sponsored by Midi Health. Visit https://www.joinmidi.com/tamsen today to book your personalized, insurance-covered virtual visit. Midi. The Care Women Deserve.

Learn more about your ad choices. Visit podcastchoices.com/adchoices

Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.
Learn more about your ad choices. Visit podcastchoices.com/adchoices

If you have ever lost a friend and felt like you weren't allowed to grieve it, this episode is for you.

In this deeply personal solo episode, Tamsen opens up about one of the most painful experiences women carry quietly: the friendship breakup. Whether it ended with a blowup, a slow fade, or a silence that just kept getting louder, the loss of a close friend can hurt just as much as a romantic breakup, and yet the world rarely gives you permission to treat it that way.

Tamsen shares her own story of losing a close friend around the time of her wedding, the years of silence that followed, and the phone call that finally changed everything. She also breaks down the science behind why friendship loss registers in your brain as physical pain, and introduces a term from psychology you may have never heard, but will immediately recognize.

She also shares 5 tools to help you start moving through it, not around it.

You'll learn how to:

- Write the letter you never have to send (but desperately need to write)

- Use the two-column method to get honest about what the friendship really was

- Ask yourself the one question before you reach out or try to fix it

- Stop filling the space before you've heard what it's telling you

This episode is also for the woman who was the one who pulled away, who stopped calling back, who outgrew someone she used to love. The guilt of that is real too, and Tamsen doesn't skip over it.

Friendship loss is one of the most common experiences women share and one of the least talked about. If this conversation helped you feel less alone in it, we’d love to hear from you. 

If you like this episode, then you will love: How Friendships Can Change Your Life

Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

Free Resources⁠⁠⁠⁠ from Tamsen 

Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠ 

The Tamsen Show on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ 

Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.
Learn more about your ad choices. Visit podcastchoices.com/adchoices

Abbey Sharp, RD, is an expert in women’s nutrition. In this episode, she sits down with Tamsen Fadal to discuss why so many women feel stuck in the restriction-diet cycle and shares science-backed strategies to break free from constant hunger, food fixation, and the guilt that comes with it.

Abbey outlines her sustainable, evidence-based approach to eating that supports energy, metabolism, and long-term health. She explains which foods help stabilize blood sugar, preserve muscle, and support metabolic health during hormonal shifts.

Abbey and Tamsen unpack:

- Why insulin resistance makes you feel hungry all the time

- How to create a hunger crushing combo

- The truth about “inflammatory foods” (and what actually matters)

- How much protein women really need in midlife

- Why fiber is the missing piece in most diets

- What to eat to support your body during perimenopause and menopause

- How to eat if you’re taking GLP-1 medications like Ozempic

And so much more.

If you’re tired of chasing the next diet or weight-loss hack, this episode will change the way you think about food. By the end of it, you’ll have the science and tools that will empower you to support your body, energy, and long-term health at every stage of life.

Stay connected with Tamsen:

⁠⁠⁠⁠Get ⁠Tamsen's newsletter⁠⁠⁠⁠ filled with free tools⁠ to living better, feeling stronger, and knowing you’re never alone

Get Tamsen’s NYT instant bestselling book, ⁠⁠⁠⁠How To Menopause⁠⁠⁠⁠

⁠⁠⁠⁠Free Resources⁠⁠⁠⁠ from Tamsen 

Watch all the episodes on ⁠⁠⁠⁠YouTube⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠

The Tamsen Show on ⁠⁠⁠⁠Instagram⁠⁠⁠⁠

Follow Tamsen on ⁠⁠⁠⁠TikTok⁠⁠⁠⁠ 

Medical Disclaimer:

The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.
Learn more about your ad choices. Visit podcastchoices.com/adchoices