drinknello Influencer Marketing Strategy
(2026 Data & Insights)

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I sat down with my longtime trainer, Jenna Lagana, for the episode I've wanted to record for over a year - the real, unfiltered conversation about what it actually takes to build the body most women say they want. We get into why strength training makes so many women feel puffy and inflamed (and why that's not "all in your head"), whether getting "bulky" is even a real risk, how genetics shape where your body builds muscle first, and why consistency beats perfection every time. Jenna also breaks down her favorite glute-building exercises, how to fuel your body if you're lifting and running, how much cardio the newest research actually recommends, and which supplements are worth your money. We talk about: ✨ Why women get "puffy" from working out and how long it actually takes to go away ✨ How to know if you're overtraining and undereating without realizing it ✨ The truth about getting "bulky" from strength training (it's basically a myth) ✨ How to build glutes without growing your quads ✨ Hinge vs. squat: the best glute exercises for your body type ✨ Why banded glute bridges are overrated (and what to do instead) ✨ How much cardio you actually need for longevity, not just aesthetics ✨ What a realistic timeline looks like to see real body changes Connect with Dr. Jenna Lagana 🌐 Website: 📸 Instagram: About Dr. Jenna Lagana Dr. Jenna Lagana is a Los Angeles–based chiropractor, sports medicine specialist, and founder of Lagana Wellness Co., with experience treating everyday clients, athletes, and Team USA competitors. Her approach is built around one philosophy: train hard, move well, and never just push through the pain. Timestamps: 00:00 What Every Woman Gets Wrong About Training 10:23 What Makes a Great Trainer-Client Relationship 16:45 Building an Athletic Body: Quads, Glutes, and Capped Shoulders 22:06 Busting the Myth That Strength Training Makes Women Bulky 26:37 What Really Causes Workout Puffiness: Hormones, PCOS, and Inflammation 37:18 Best Exercises for Glute Growth: Hinges Versus Squats 48:19 Signs You're Overtraining and Undereating (And Why It Backfires) 59:12 What a Full Day of Eating Looks Like for Muscle and Energy 1:04:10 How Much Cardio You Actually Need Each Week 1:06:39 Rapid Fire: Most Overrated and Underrated Exercises This episode is sponsored by: • BON CHARGE - A skincare and recovery brand offering red light therapy devices, including their Red Light Face Mask. 👉 Save 15% off the Red Light Face Mask at using code BLONDE • Hungryroot - A grocery and recipe delivery service that sends personalized, easy-to-make meals. Get 40% off your first box plus a free item in every box for life at using code BLONDE • Nutrafol - A hair growth supplement that supports visibly thicker, stronger, faster growing hair. 👉 Get $10 off your first month's subscription and free shipping at using promo code BLONDE • Prolon - A nutrition program offering a 5-day fasting reset to support cellular health. 👉 Get 15% off sitewide plus a $40 bonus gift when you subscribe to the 5-Day Program at • Ladder - A fitness coaching app that builds personalized workout plans with a real coach guiding every session. 👉 Take the quiz at for a free 7-day trial with no credit card, plus $10 off your first month if you join • Nello - A drink brand offering a limited-time discount that stacks with subscription savings. 👉 Get 20% off, up to 40% off with a subscription, at using code WELL at checkout • Puori - A grass-fed whey protein brand offering a discounted first order with subscription. 👉 Get 32% off your first Puori Grass-Fed Whey Protein order plus a free premium shaker bottle at using code WELL at checkout • Quo - financial safety and fraud protection service for staying on top of your money. 👉 Try Quo for free plus get 20% off your first 6 months at Looking for exclusive wellness tips, beauty hacks, and lifestyle insights you won’t find anywhere else? Subscribe to my weekly newsletter for all the inside scoop, including personal routines and healthy living tips! Don’t miss out! Follow me: Instagram: Facebook: TikTok: Pinterest: X: YouTube: Apple: Spotify: