PODCAST · health
Beyond the Box Nutrition
by Beyond The Box Nutrition
The Beyond the Box Podcast is a practical, honest conversation about nutrition, strength, and performance in real life. Hosted by the coaches behind Beyond the Box Nutrition, Gwen Holtan and Sheena Lawrick, this show cuts through fitness noise, diet culture, and one-size-fits-all advice. We talk about fueling for training, lifting for longevity, women’s health, hormones, recovery, and what to do when real life disrupts the “perfect plan.” Expect evidence-based guidance, real client scenarios, and conversations that help you build strength, confidence, and consistency-without extremes. If you’re a woman who wants to train hard, feel strong, and live fully, this podcast is for you.
Episodes
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Why Coaches Need Coaches
Even coaches hire coaches. In this no-highlight-reel catch-up, Gwen and Sheena get honest about working at their own health in midlife: the "30 grams of protein or you failed" myth, why they both hired coaches this year, measuring progress with non-scale victories instead of the scale, and what...
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Client Interview: Katie Riker Sternberg
Katie's Journey to Health and Wellness Katie Riker Sternberg shares her journey of transformation, from pre-surgery preparation to post-surgery recovery, fitness routine changes, and the importance of trusting intuition and seeking help during menopause. She emphasizes the value of…
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Dr. Jaime Seeman on Perimenopause, Muscle & HRT
OBGYN and menopause specialist Dr. Jaime Seeman (Dr. Fit and Fabulous) sits down with Sheena and Gwen for a no-BS conversation about what actually works in perimenopause. Jaime and Sheena go back — they were teammates at the University of Nebraska nearly 20 years ago — and that history shows up…
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Athena Perez: Is There A Cure For Emotional Eating?
Is there a cure for emotional eating? Athena Perez (@athenamariebt) is a CrossFit Level 2 trainer, founder of Scaled Nation Training, author of Lifting the Wait, and one of the most radically honest voices in the health and fitness space. She's been on a life-changing journey for years — and...
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Client Interview: Jamie Myrold
She followed every program. Counted every macro. Hired the coaches. And still — her body felt unpredictable, her energy was tanked, and her weight wouldn't move. Jamie Myrold is a VP at Apple, a two-location life juggler, and one of Sheena's longest-standing clients. In this episode, she gets...
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Why Your Clothes and Your Health Have More in Common Than You Think: Interview with Alena LeBlanc
What does personal styling have to do with nutrition and fitness coaching? More than you'd think. In this episode, we sit down with Alena LeBlanc — personal stylist for female founders and entrepreneurs and the parallels are almost unreal. We're talking about ditching the rules, ignoring the...
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Making Moments Matter: Interview with cancer survivor Jim Fredricksen
Jim Fredricksen shares his inspiring journey through pancreatic cancer, emphasizing the importance of nutrition, exercise, mindset, and community support in health and resilience. Chapters 00:00 Introduction to Jim's Journey 02:21 Facing Cancer: Jim's Diagnosis and Treatment 06:36 Nutrition and...
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The Truth About Metabolic Adaptation and How to Reverse Diet Effectively
In this episode, Sheena and Gwen explore the complexities of weight loss, metabolic adaptation, and the importance of personalized nutrition strategies. They discuss how to effectively reverse diet, the signs of metabolic slowdown, and practical tips for sustainable weight management. Chapters...
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Interview with Lauren Bay Regula
This AWESOME conversation delves into the journey of Lauren Bay Regula, co-owner of Strong Mom and former teammate of Sheena. Lauren shares her experiences with overcoming challenges, building mental and emotional strength, and the positive impact of therapy and coaching. The conversation delves...
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Navigating Menopause: Insights from Dr. Hillary Bassett
In this enlightening conversation, Dr. Hillary Bassett discusses her transition from conventional medicine to functional medicine, emphasizing the importance of understanding hormonal health, particularly during perimenopause and menopause. She highlights the need for comprehensive care that...
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Navigating the Hormonal Maze: A Guide for Women
In this conversation, Sheena Lawrick and Gwen Holtan discuss the complexities of hormonal changes women face during perimenopause and menopause. They explore the importance of tracking symptoms, collaborating with healthcare providers, and advocating for oneself in the healthcare system. The...
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Fitness: Consistency Over Complication
The conversation covers a discussion about fitness and training for women in perimenopause and menopause, emphasizing the importance of a personalized approach and consistency. Chapters 00:00 Travel Adventures with Gus 05:05 Fitness and Training for Women in Perimenopause and Menopause
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Sleep: Coach Gwen Shares Her Experience Using CBTI (and tips for parents of small kids)
The conversation delves into the importance of sleep and the behavioral changes necessary for better sleep. It explores the impact of the sleep environment, the role of cognitive behavioral training for insomnia, and the creation of a healthy sleep routine. The conversation delves into the topic…
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GLP-1s: Coach Sheena Shares Her Personal Experience (and how to know if they are right for you)
The conversation covers an introduction to GLP-1s, their pharmacology, FDA approval, access, use as a weight loss tool, lifestyle changes, and personal experiences with GLP-1s. The conversation delves into the impact of GLP-1 medication on food noise and energy levels, as well as the experiences…
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Identity Based Goals: What your gifts say about you (Jan 5, 2026)
The conversation covers the importance of rest, self-auditing, and the concept of identity-based goals. It also delves into the benefits of deloading in fitness and the significance of experiences over material possessions. The discussion emphasizes the need for long-term sustainability and the...
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Embracing the Journey: Setting Personal Goals (Dec 22, 2025)
The conversation delves into the significance of small steps and empowerment in decision-making. It explores the journey to running a marathon, reframing the importance of small steps, and deciding what's important in setting goals and taking action. Takeaways Small steps matter Empowerment in...
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Navigating Stress and Real Life Solutions (Dec 17, 2025)
In this conversation, Gwen Holtan and Sheena discuss the challenges and realities of navigating life during the holiday season, emphasizing the importance of self-care, reframing expectations, and finding strength in vulnerability. They share personal stories and insights on coping with stress,...
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Let's talk about Hormones (Dec 8, 2025)
In this conversation, Gwen and Sheena discuss their personal experiences with hormonal changes, particularly focusing on menopause and perimenopause. They explore the importance of understanding these changes, the role of hormone replacement therapy (HRT), and the significance of seeking...
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ABOUT THIS SHOW
The Beyond the Box Podcast is a practical, honest conversation about nutrition, strength, and performance in real life. Hosted by the coaches behind Beyond the Box Nutrition, Gwen Holtan and Sheena Lawrick, this show cuts through fitness noise, diet culture, and one-size-fits-all advice.
We talk about fueling for training, lifting for longevity, women’s health, hormones, recovery, and what to do when real life disrupts the “perfect plan.” Expect evidence-based guidance, real client scenarios, and conversations that help you build strength, confidence, and consistency-without extremes.
If you’re a woman who wants to train hard, feel strong, and live fully, this podcast is for you.
HOSTED BY
Beyond The Box Nutrition
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Frequently Asked Questions
How many episodes does Beyond the Box Nutrition have?
Beyond the Box Nutrition currently has 18 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Beyond the Box Nutrition about?
The Beyond the Box Podcast is a practical, honest conversation about nutrition, strength, and performance in real life. Hosted by the coaches behind Beyond the Box Nutrition, Gwen Holtan and Sheena Lawrick, this show cuts through fitness noise, diet culture, and one-size-fits-all advice. We talk...
How often does Beyond the Box Nutrition release new episodes?
Beyond the Box Nutrition has 18 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Beyond the Box Nutrition?
You can listen to Beyond the Box Nutrition on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Beyond the Box Nutrition?
Beyond the Box Nutrition is created and hosted by Beyond The Box Nutrition.
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