My Verbal Journal: Let’s Chat

In this episode, I get vulnerable about the five years it took to stop running from myself. From being the girl who said yes to everything — the drinks, the late nights, the validation from men — to overcorrecting into rigid routines, isolation, and perfectionism, I share what it actually looked like to swing between two extremes and call it growth. This one is raw, honest, and for anyone who has ever felt like they were performing a version of themselves just to survive the week.What we talk about:The all-or-nothing mindset and why it kept showing up in every area of her lifeWhat "the girl who said yes to everything" was really chasingHow the overcorrection looked healthy from the outside but wasn'tOver-exercising, undereating, and what she learned from itWhy neither version of her was actually healedThe girl in between — who she's becoming, and why it's still a work in progressFollow:⁠⁠⁠⁠⁠⁠Personal IG: @macileejones⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast IG: @myverbaljournal.letschat⁠

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

In this episode, I sit down with Blayke Johnson, MS, RD, LD — a registered and licensed dietitian, TCU alum, and founder of the Hormone Restoration Method — for one of the most important conversations we could be having as women in our 20s.We dive deep into what birth control actually does to your hormones, what happens when you come off it, and why so many women are left feeling completely lost in the process. Blayke breaks down the root causes of hormonal chaos, the nutrients the pill quietly depletes, and what eating for your hormones actually looks like in real life.We also get into PMS, PMOS (formerly known as PCOS), GLP-1s and their impact on female hormones, the truth about supplements, and how Blayke built her own private practice straight out of her dietetic internship.Whether you're currently on birth control, thinking about coming off it, struggling with irregular periods, or just want to understand your body better — this episode is for you.In this episode we cover:What birth control actually does to your hormonesHow to restore your cycle after stopping BCNutrients depleted by the pillPMS, PMOS (formerly PCOS) & root cause nutritionGLP-1s & women's hormonesEating for your hormones in real lifeHow to build a business as a new RDConnect w/ Blayke:Insta: @dietitianblayke send a DM to learn more about my program and get connected!https://my.practicebetter.io/#/699dc4c14e633a4df222f625/bookings?s=699de054a07dcc9be948a67d Follow:⁠⁠⁠⁠Personal IG: @macileejones⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast IG: @myverbaljournal.letschat⁠

Ellie Ogden is back on the pod, and a lot has changed since her last appearance in early 2025. In this episode, I am joined by Ellie, a fellow TCU alum to talk about everything nobody really prepares you for after graduation… the good, the hard, and the in-between. Ellie opens up about surviving her first tax season as a CPA candidate (think 60-hour weeks and 4am gym sessions), moving back home after four years of independence, and what it actually looks like to build a life from scratch in your mid-twenties. She also shares something deeply personal, losing a close friend unexpectedly, and how that grief reshaped the way she thinks about relationships, time, and what it means to really live.From the realities of making friends as an adult, to green and red flags in relationships, to figuring out whether you even like the career you chose, this one is honest, real, and exactly what every 20-something needs to hear.Follow:⁠⁠⁠Personal IG: @macileejones⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast IG: @myverbaljournal.letschat⁠Ellie's IG: @eleanorogden

Ever wondered why your friend can down four espresso shots and feel nothing while one cup of coffee sends your heart racing? This week, I am joined by Katie Harnan to break down the science of caffeine metabolism and why the universal "400mg of caffeine a day" recommendation doesn't work for everyone. Plus: life updates, graduation, playoff hockey, reality tv, & more⁠⁠Personal IG: @macileejones⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Podcast IG: @myverbaljournal.letschat⁠⁠⁠⁠Katies IG: @katieharnen⁠

This week I'm sitting down with one of my favorite people and fellow TCU dietetics students, Katie Harnen. Katie is a master's student finishing up her degree this May, a spin instructor at CycleBar Waterside, a RevStrong trainer, and a dog mom. Somehow she makes it all look effortless.We are diving into how Katie went from a pre-med biology major to finding her home in the TCU dietetics program, the two years she spent working the CycleBar front desk before ever getting her shot at auditioning as an instructor, and what it actually takes to train for and compete in HYROX and run a half marathon. We also talk about what nutrition really looks like in real life as a dietetics student… meal prepping when you genuinely don't love cooking, eating intuitively without obsessing over numbers, and what it means to actually practice what you preach.⁠⁠Personal IG: @macileejones⁠⁠⁠⁠⁠⁠⁠⁠Podcast IG: @myverbaljournal.letschat⁠⁠Katies IG: @katieharnen⁠

We live in a world with this invisible timeline: graduate, get the job, have it together by 22. And if your life doesn't look like that, it's really easy to feel like you're falling behind.This week I'm getting personal. I transferred schools, switched my major from finance to dietetics, and I'm heading straight from graduation into my master's program and then PA school. It sounds like a plan, but some days it just feels like I’m falling behind. Today we're getting into the comparison trap, invisible timelines, and what to ask yourself when you're not sure if you're headed in the right direction. ⁠⁠Personal IG: @macileejones⁠⁠⁠⁠⁠⁠Podcast IG: @myverbaljournal.letschat

In today’s episode of My Verbal Journal, we’re diving into the GLP-1 era : Ozempic, tirzepatide, and the cultural explosion surrounding them.From type 2 diabetes treatment to 20% weight loss trials, these medications have completely changed the obesity conversation. But with that shift has come celebrity/influencer culture, telehealth prescriptions, college girls using it cosmetically, and a lot of misinformation.In this episode, I break down:What GLP-1 medications actually do in the body (brain, gut, pancreas)Why they lead to weight loss The real benefits for metabolic health The overlooked risks: muscle loss, nutrient deficiencies, metabolic adaptation Why strength training and protein are non-negotiable Who is an appropriate candidate and who isn’tThe psychological side of shrinking your body Why these drugs are tools, not shortcutsWe also talk about the bigger picture: how obesity is now recognized as a chronic disease, how media shaped the “Ozempic trend,” and why the smallest body possible should never be the goal.⁠Personal IG: @macileejones⁠⁠⁠⁠Podcast IG: @myverbaljournal.letschat

If food and body image struggles feel like they’re taking up way too much mental space lately, this episode is for you.Today, I’m unpacking how SkinnyTok, “what I eat in a day” videos, and volume eating trends can quietly lead to underfueling, especially for active women. I talk about how comparison creeps in, why huge meals can still be low-energy, and how being praised for being thin has shaped the way so many of us approach food.I also share my personal journey with underfueling, macro fear, fitness plateaus, and how my autoimmune diagnosis helped me release the pressure to constantly optimize my body. I share my tips for not letting social media consume you, and how to know whether or not you’re fueling properly.Personal IG: @macileejones⁠⁠Podcast IG: @myverbaljournal.letschat

Graduation comes with a lot of pressure to have a plan, land the job, and feel confident about what’s next. But what happens when we’re faced with rejection and feeling alone?In this episode, I sit down with Mark Robinson, a sports journalist covering Colorado sports, to have the career conversation we all need. We talk about job rejection, self-doubt, and learning how to keep going when your path doesn’t look the way you thought it would. Mark shares how his high school experiences shaped his resilience, how college became a fresh start for independence and personal growth, and what post-grad life really feels like. From tips on making friends to breaking into the sports media world, we discuss everything you need to know about succeeding post-grad. IG: @markrobinsonsportsIG: @guerilla.sports  Marks Personal IG: @mark.robinsonn My Personal IG: @macileejonesPodcast IG: @myverbaljournal.letschat

After four years of symptoms and being told nothing was wrong, I finally received an autoimmune diagnosis… and this episode tells the entire story.I walk through the timeline of infections, gut issues, hormone imbalances, chronic pain, and poor recovery that shaped my college years, and how inflammation connected everything. I also share what it was like being dismissed, misdiagnosed, and told it was “just IBS,” despite knowing something deeper was wrong.Most importantly, this episode is about self-advocacy. If you’ve ever felt unheard by doctors, confused by your body, or afraid to keep pushing for answers, I hope my story reminds you that you’re not crazy and that finding the root cause is worth it.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==⁠⁠⁠⁠⁠⁠

Alcohol is everywhere in our 20s—from celebrations to coping to socializing. But what happens when you step away from it?In today’s episode, I'm not shaming anyone for drinking or trying to convince you to stop. I'm just breaking down what alcohol actually does to your brain, gut microbiome, metabolism, hormones, and mental health. I also go into my personal journey of choosing sobriety and what I’ve noticed after two years being alcohol-free.Whether you’re doing Dry January, questioning your relationship with alcohol, or just want to drink more mindfully, this episode gives you the knowledge to make informed choices without shame or pressure!

What if the habits you’re most proud of are actually the ones holding you back? This year forced me to confront everything I thought made me “successful”: productivity, perfection, discipline, and control. In today’s episode, I’m reflecting on my 2025 growth and sharing the intentions I’m carrying into 2026 as I learn to slow down, heal, and live more fully. I've recently started to get my spark back and I plan on making it brighter this year and to help you do the same.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’re talking all things gut health! We dive into how your microbiome affects everything from your mood to your metabolism. I share my personal gut journey — from C. diff and microscopic colitis to H. pylori — and what I’ve learned through my dietetics studies about fiber, probiotics, prebiotics, and healing from within. We discuss the gut-brain axis, antibiotics, gut friendly foods, and alcohol. If you’ve ever struggled with bloating, fatigue, bowel irregularities, or anxiety, this episode will help you connect the dots and take back control of your health.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 dive into purpose, fear, and the pressure to have it all figured out in your 20s. We talk about how self-doubt, limiting beliefs, and how waiting for the “right time” holds us back from what’s actually meant for us. I share how taking risks: transferring schools, changing paths, or walking away from comfort, can lead to alignment, even if it doesn’t “feel” like the right time. I challenge you to ask yourself: what if it all works out? Take the risk and follow what you're passionate about instead of settling for average. 🎧 Tune in for a mix of honesty, motivation, and that reminder you didn’t know you needed — you’re not behind, you’re becoming someone younger you would be proud of.The 16 Core Human Values:https://thevaluesbridge.com/values-lexicon/ Take the Values Quiz to Find Yours:https://thevaluesbridge.com/?utm_source=sw&utm_medium=referral&utm_campaign=products_page 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==⁠⁠⁠⁠⁠⁠

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==⁠⁠⁠⁠⁠⁠

In this episode, I sit down with my friend Maddie Rice, and we get real about what it’s like being college seniors. We talk about juggling classes, fitness, and personal growth while still trying to actually enjoy this season of life. We share our intentions for the rest of the year, figuring out balance, and why self-care has become so important for us. We also dive into body image struggles, leaning on community, and learning to embrace the uncertainty that comes with this stage of life. More than anything, we talk about the importance of finding what works for us as individuals, staying flexible with our goals, and how much meaningful friendships matter along the way.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==⁠⁠⁠⁠⁠⁠Maddie's IG:https://www.instagram.com/maddie.ricee?utm_source=ig_web_button_share_sheet&igsh=ejB0ejhtNHhsZTN5

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==⁠⁠⁠⁠⁠⁠

Today I open up about my journey with gut and hormonal health—from repeated antibiotics in college, to misdiagnoses, birth control struggles, hormone havoc, and discovering Hashimoto’s. I share how years of stomach issues, anxiety, and hormone imbalances were all connected, and why advocating for yourself in the healthcare system matters. Thankfully, functional medicine finally connected the dots and I am on a path to healing. If you’ve ever felt dismissed or stuck with “band-aid” solutions, this episode is for you. It’s not all in your head, you deserve to get to the root cause and heal properly and permanently.

In this episode, I’m getting real about the dark sides of self-growth no one warns us about to prevent you from falling down the rabbit holes I have. From turning healthy boundaries into brick walls, to attributing happiness to success, I share the lessons I learned the hard way about finding balance, protecting your peace, and actually enjoying the process. I share personal stories about losing connection with the people I love, tying my worth to productivity, and creating a rigid life that left no room for joy or spontaneity. If you’ve ever wondered why your self-growth journey feels exhausting, lonely, or like a constant “optimization” race, this episode will give you the perspective shift you need — to slow down, reconnect, and build a version of growth that actually feels good. While self-growth isn't always easy or comfortable, it shouldn't leave you feeling isolated and in a worse head space than before. Whether you're in the depths of your self-growth journey or just starting, this episode is here to remind you that you're not alone, growth isn't linear, and true fulfillment comes from within. 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==⁠⁠⁠⁠⁠⁠Remedi Health: https://www.remedi.care/services?gad_source=1&gad_campaignid=21043837814&gbraid=0AAAAA9UTn0NSkkRtYuBbQjzjk_DumIisI&gclid=Cj0KCQjwzOvEBhDVARIsADHfJJSEOs0YlpxEglr6_sBF64xAnZYQrIEUM9GXAhlzR6qbI_J2o3GsV7AaApI1EALw_wcB

Today I'm joined by Lilly VanAlsburg and we discuss the complexities of friendships and dating in your 20s, and share personal experiences and insights. We explore red flags and green flags in relationships, the challenges of long-distance dating, the impact of cheating, and so much more. Making and keeping friends in your 20's can be difficult when everyone is in different places and on their own timelines. This conversation touches on the importance of maintaining friendships post-college, the role of social media and dating apps in modern relationships, and the emotional journey of healing after a breakup. We encourage you to reach out to friends and put yourself out there during life transitions. If you're feeling lost or alone in college or post-grad, 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==⁠⁠⁠⁠⁠⁠Lilly's IG:https://www.instagram.com/lilly.vanalsburg?utm_source=ig_web_button_share_sheet&igsh=azF4d3FwODlocTU=

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==⁠⁠⁠⁠⁠⁠

In this episode, we dive into the concept of hyper-independence, especially as it shows up in young adulthood. I break down how to recognize when “protecting your peace” crosses into emotional isolation, and explore the root causes—like trust issues, societal expectations, and past wounds. I also open up about my own experience with hyper-independence and share practical tools to help you move toward healing. Join me as we challenge the idea that strength means doing it all alone—and learn how vulnerability can be the first step toward deeper, more authentic connection.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 episode, I reflect on my recent abroad trip and share insights about my experiences in Sevilla, Rome, Portugal, and Paris. From the positives to the things that are a work in progress, this trip was full of life lessons and key to personal growth. I discuss my ongoing journey with nutrition, fitness, and mental health while being out of routine, and emphasize the importance of being present and enjoying the small things. I learned so much about other cultures and about myself and I can't wait to share it with 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 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 welcome Cassidy Storts, Registered Dietitian back on the pod to discuss current nutrition trends. From intermittent fasting, to juice cleanses, to the carnivore diet, and so much more. There's so much to learn and takeaway from this episode! If you're looking to connect with a Registered Dietitian, Cassidy is an amazing resource: https://dohertynutrition.com/cassidy-storts/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==⁠⁠⁠⁠⁠⁠

Let’s chat about how to know when you need rest vs when you need to dig into the grind and push yourself. It’s not all or nothing, we need rest to progress and we need to work hard to succeed, but it’s difficult to know when to do what. Here are some tips and my personal experience with burnout and rest guilt. Being disciplined is knowing when taking a step back is the most productive thing you can do. 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==⁠⁠⁠⁠⁠⁠

This week I'm diving into my fitness journey over the past 5 years as I have transitioned from being a college soccer player to navigating fitness on my own and becoming a Certified Personal Trainer. These gym tips are meant to help you anywhere you are in your own journey!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's episode is a brain dump of some of the things that have been on my mind lately. These are things I have struggled with or am currently struggling with that I think all of us can relate to. This episode has takeaways for everyone and is an unscripted rant that I hope you all enjoy!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==⁠⁠⁠⁠⁠⁠

So many people go their entire lives trying to please others and do what they think they should be doing instead of figuring out what they really want for themselves. We need to start doing things because it's what WE want for ourselves, not because we want validation from others. When you start doing things because it's what you want, you will be much more successful and genuinely fulfilled. The right people will enter your life and you won't waste as much time and energy trying to be someone you're not. Let's dive into what this quote really means and how you can implement it in your life TODAY!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==⁠⁠⁠⁠⁠

WELCOME TO SEASON 4! Join Ellie and I to discuss our goals for the year and how we plan to accomplish them. Hopefully this helps inspire you to create your own goals and create a game plan plan! We talk about everything from social lives, fitness goals, mindset changes, and developing good habits! Personal IG: @macileejones ⁠⁠⁠⁠⁠https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠⁠⁠ Podcast IG: @myverbaljournal.letschat ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/myverbaljournal.letschat?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠⁠ Ellie's IG: https://www.instagram.com/eleanorogden?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== TikTok: @macileejones

SEASON FINALE!! This week look back and reflect on 2024 and Maci discusses what she’s learned and what she achieved this past year while encouraging you to do the same! Before we set new goals, it’s important to look back and analyze what we did well and areas where we still need to grow. Personal IG: @macileejones ⁠⁠⁠⁠https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠⁠ Podcast IG: @myverbaljournal.letschat ⁠⁠⁠⁠⁠⁠https://www.instagram.com/myverbaljournal.letschat?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠ TikTok: @macileejones @macileejones " target="_blank" rel="noopener noreferer"> @macileejones

Start the New Year off right by actually taking steps toward reaching your goals instead of just making them. It's time to ditch the excuses and just do the damn thing. In this episode, we talk about the anterior mid-cingulate cortex and take some words of wisdom from David Goggins and Andrew Huberman. Our minds are much more powerful than we think they are, and we are all capable of doing something to leave this world better than we found it. Personal IG: ⁠⁠⁠https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠⁠ Podcast IG:  ⁠⁠⁠⁠⁠https://www.instagram.com/myverbaljournal.letschat?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠ Huberman & Goggins: https://open.spotify.com/episode/7KUr9Yw1e1IbELsiSWtE4W?si=M6Tat-3JQdehgriOoknrQg

On today's episode, Maci discusses tips for feeling your best and overcoming seasonal blues. Prioritizing your physical, mental, and emotional health can be a challenge, especially this time of year. Here are a few things you can do to become the best version of yourself starting today. Happy Holidays! Personal IG: ⁠⁠https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠ Podcast IG:  ⁠⁠⁠⁠https://www.instagram.com/myverbaljournal.letschat?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠

New Year's Resolutions shouldn't be a daunting lifestyle change or a form of punishment. Let's chat about how to develop the RIGHT goals for the year and how to make them stick. Here are some tips for setting goals and developing and maintaining discipline to see them through. No need to wait until January 1st to start the road to becoming the best version of yourself, the time is now. Personal IG: ⁠https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠ Podcast IG:  ⁠⁠⁠https://www.instagram.com/myverbaljournal.letschat?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠⁠⁠

In this week’s episode Maci dives into how less is more, from fitness to work to our social lives. She shares her current workout split versus her old one where she was over exercising and actually moving backwards in her fitness journey. Over committing to things delays success and ultimately leads to frustration and burnout. Everything is a trade off and quality should always be put before quantity. Hustle culture and social media has us all believing we aren’t doing enough, but in reality, we are all probably doing too much.  https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== Podcast IG:  ⁠https://www.instagram.com/myverbaljournal.letschat?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠

Today, Maci dives into gratitude and being present. Stepping out of our own bubbles and recognizing small blessings we enjoy every single day can help us focus on what’s truly important and enriches life. Self-awareness and slowing down allows us to appreciate the process and inspires us to be our best selves. The smallest social exchange or smile can make a person’s day. We are all so wrapped up in our own lives, we forget to acknowledge our blessings. As we approach the holidays, it’s important to recognize the small things we can do to give back and put off the energy we wish to circle back to us.  Personal IG:  https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== Podcast IG:  https://www.instagram.com/myverbaljournal.letschat?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

In this episode, Maci is joined by Cassidy Storts, a Registered Dietitian at Doherty Nutrition in Fort Worth, Texas. They discuss their own relationships with food and exercise, current diet trends, common nutrition misconceptions, and provide insight and advice for aspiring dietitians.   Find Cassidy Here:  https://dohertynutrition.com/cassidy-storts/   IG: @cassidyjstorts  https://www.instagram.com/cassidyjstorts?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==  Find Maci Here:  Podcast IG: @myverbaljournal.letschat  Personal IG: @macileejones  https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==  The Women's Guide to Hormonal Harmony by Lacey Dunn  https://www.amazon.com/gp/product/0578884127/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1   

As we get into October, it's normal for our motivation to begin to decline. It's getting colder outside and life is picking up. It's hard for us to maintain healthy habits and prioritize ourselves when we have so many external responsibilities and constantly feel drained. Discipline doesn't mean suffering, it's a beautiful thing that can help us navigate our life and reach our goals. Today we chat about self-discipline and how to establish trust in yourself to help you reach your goals and finish off the year strong! New episodes every other Wednesday! Follow for more content: Podcast IG: ⁠https://www.instagram.com/myverbaljournal.letschat?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠ Personal IG: ⁠https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==⁠ Watch on Youtube: ⁠www.youtube.com/@macileejones-myverbaljournal

Welcome to Part 2 of the Nutrition Basics series! This week we are taking a deep dive into protein and talking about why it seems to be all the hype right now. From the science of what protein is, to how much you really need, to what sources you should get protein from, to recipe inspiration, we talk about it all! New episodes every other Wednesday! Follow for more content: Podcast IG: https://www.instagram.com/myverbaljournal.letschat?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== Personal IG: https://www.instagram.com/macileejones?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== Watch on Youtube: www.youtube.com/@macileejones-myverbaljournal

Rest isn't earned and it isn't a luxury, it's a necessity... In this episode, I share my personal battle with taking days off from the gym and how I have healed my relationship with exercise. Ever since quitting college soccer, I have felt guilty and punished myself by pushing my body to its limits every single day in the gym. I ignored my body's signals for rest and recovery and it took a serious health scare to get me to change my ways and reevaluate what I was doing. I have worked hard to fight back against my disordered thoughts regarding exercise and food take back control. However, I didn't do it alone, and you don't have to either. The reality is, no one is immune to burnout and allowing yourself to rest is the only way to make progress in all aspects of life.

Drinking has become an integral part of socializing in our society, but why do we do it? Everyone has their own reasons for drinking and we have all experienced a hangover and spoken the words "I'm never drinking again..." and proceeded to drink the next weekend, let's be real. Why is it that we feel obligated to drink in most social situations when it makes us feel so bad? I just turned 21 and have cut out alcohol from my life which seems ironic, but it has been life-changing in the best ways. I have been able to build true confidence, find clarity, relieve anxiety, and accomplish so much more while still socializing and not feeling any sort of FOMO. If you have been questioning your relationship with alcohol, considered taking a break from it, or are just feeling stuck, this episode is for you. I talk about my experience with alcohol from my first ever drink to now being sober in College and finding alternatives to alcohol involving THC and CBD products.

As a student pursuing my Undergraduate and Masters degree in Dietetics, I am starting a Nutrition Basics series on my podcast to help educate others. I am on the track to becoming a Registered Dietitian, and I want to help you navigate the nutritional world with ease. There is so much misinformation out there and media is constantly trying to sell us different diets, supplements, pills etc. This is Part 1 of the series where we dive in to Carbohydrates. Carbs have been demonized by diet culture, and they don't deserve the bad reputation they have been given, so let's talk about why... Personal IG: @macileejones Podcast IG: @myverbaljournal.letschat

Today is a chat with my best friend from high school, Teagan Starick, where we dive in to some of the tips and tricks that have helped us get through our first three years of college! We discuss meal prep, workouts, morning and nighttime routines, and even some of our favorite products. I hope you enjoy today’s girly chat!

Your productivity does not determine your worth. You are enough as you are so stop forcing yourself to do more, be more, achieve more without allowing time to rest. Rest is productive. Stand up to the voice in your head, telling you that you need to do X, Y, Z in order to be worthy. Follow me on Instagram: https://www.instagram.com/macileejones?igsh=ZHh4ZjQyamZjdG92&utm_source=qr Follow the podcast Instagram: https://www.instagram.com/myverbaljournal.thepod?igsh=b2Y5MG5hanB0NHoz&utm_source=qr

You aren’t alone.

This is going to be the best Christmas yet, I can already feel the magic. Let’s talk about my holiday favorites and how I’m getting in the Christmas spirit this year. As 2023 wraps up, reflect back on how far you’ve come this year rather than focusing on what you didn’t accomplish. Embrace the present moment and learn to set realistic achievable goals for this upcoming year. Personal IG: https://instagram.com/macileejones?igshid=YTQwZjQ0NmI0OA%3D%3D&utm_source=qr Podcast IG: https://instagram.com/piecesofpassion.thepod?igshid=YTQwZjQ0NmI0OA%3D%3D&utm_source=qr

In this episode, I answer Psych Centrals 26 Questions To Help You Know Yourself Better so you guys can get to know me better while I better understand myself! https://psychcentral.com/blog/imperfect/2016/04/26-question-to-help-you-know-yourself-better

Season 2 of the pod is here! The fall is such a transitional time for all of us, whether we are starting a new job, moving to a new place, or starting school. It can be difficult to get back into a routine and find a balance in all aspects of our lives. In this episode I talk about my own experience as a transfer student and the struggles I’ve faced so far and how I’m beginning to overcome them. Balancing school/work with having a social life, while eating healthy, and staying on track with your fitness goals can be a constant battle, here’s a little bit of insight on how I try to achieve this!