The DIYBODY Podcast

In this episode, the DIYBODY coaches sit down for a roundtable on one of the most universal challenges in any health and fitness journey: navigating the people around you who just don't get it.Whether it's a partner, a friend group, a coworker, or family — at some point, someone in your life is going to push back on your goals. The coaches share their own experiences, the strategies they give their clients, and why the friction you're feeling usually has nothing to do with you.You'll also hear why staying the course isn't just about your nutrition and training — it's about learning to self-advocate, set boundaries, and grow into the person you're becoming.If this resonated, hit subscribe and share it with someone who needs to hear it.

In this episode, the DIYBODY coaches sit down for a conversation about one of the most relatable challenges for health-focused people: how do you actually navigate nutrition and fitness while on vacation?The team tackles the questions clients constantly ask: Do I track my food at an all-inclusive? Do I work out every day? Am I undoing all my progress if I let loose for a week?You'll hear how each coach handled their recent trip to Puerto Vallarta, Mexico. They also break down why there's no single right approach, and why factors like your current goals, your season of life, whether you brought your kids, and even your personality and nervous system all play a role in what "balance" actually looks like for you.If you're trying to stay on track without turning every vacation into either a strict diet camp or a guilt spiral, this episode will show you that you don't have to choose between your goals and genuinely enjoying yourself. With the right anchors, a little flexibility, and realistic expectations, you can have both.If you enjoyed the episode, hit subscribe and drop a comment.

In this episode, the DIYBODY coaches sit down and have a conversation about one of the biggest daily stressors for parents: dinner.The team tackles the questions clients constantly ask: Do I make one meal for me and another for my kids? Do I force them to eat what I’m eating? Am I creating bad habits if I let them have something different?You’ll hear how each coach handles dinner in their own household, from babies just starting solids to older kids who want more independence.They also break down picky eating and why it’s often more nuanced than just “my kid won’t eat vegetables.” Safe foods, autonomy, sensory preferences, medication, and developmental phases all play a role.If you’re trying to stay on track without turning dinner into a daily battle, this episode will show you that you don’t have to choose between your goals and a peaceful household. With structure, flexibility, and realistic expectations, you can build both.If you enjoyed the episode, hit subscribe and drop a comment.

In this episode, the DIYBODY coaches unpack the biggest mistakes they see every January. Relying on motivation, going all-in with unsustainable intensity, setting vague goals with no plan, and trying to overhaul your entire life overnight. They explain why motivation is a feeling, not a strategy, and why discipline, structure, and systems will always beat willpower in the long run.You’ll hear what successful clients do differently. They build realistic routines, focus on consistency over perfection, set clear short and long-term goals, and measure progress beyond just the scale. The team also breaks down why all-or-nothing thinking, restriction, and “doing more” often backfire, and how a smarter, more sustainable approach actually leads to faster results over time.The episode also pulls back the curtain on what coaching really provides: clarity, accountability, confidence, and a customized plan that fits real life, not a cookie-cutter program that falls apart by February.If you’ve ever started the New Year fired up only to fall off weeks later, this episode will show you exactly why it happens and what needs to change for this year to finally be different.If you enjoyed the episode, hit subscribe and drop a comment.Timestamps0:00 – Intro and why resolutions fail so fast0:43 – Mistake #1: relying on motivation1:27 – Motivation is a feeling, not a strategy2:27 – Discipline is the real constant2:32 – Mistake #2: chasing intensity instead of sustainability3:18 – The yo-yo cycle and what happens after fat loss3:44 – Intensity vs consistency and real-life integration4:15 – Systems beat willpower when life gets messy5:16 – Mistake #3: goals with no plan5:20 – A goal without a plan is just a wish5:33 – Why people burn out going “all-in” overnight6:37 – Building habits that match your lifestyle6:42 – Using support and accountability systems7:08 – Step one for someone who always falls off7:34 – The first move: get a plan with measurable actions8:39 – Why commitment works any time of year8:54 – Turning vague goals into daily measurable “to-dos”9:37 – Defining your real goal and making it specific10:00 – Short-term vs long-term targets10:50 – Finding your “why” so you stay consistent11:44 – Using checkpoints to stay motivated12:15 – Why coaching saves years of trial and error12:53 – Mistake #4: doing more instead of doing the right things13:20 – The restriction trap and why it backfires13:36 – A better approach: focus on what you can add14:34 – What keeps clients consistent past February15:00 – Coaching = accountability, clarity, and pattern recognition16:09 – Avoiding all-or-nothing after slip-ups17:32 – Confidence and clarity make action easier18:20 – Custom plans vs cookie-cutter programs19:44 – Coaching for long-term results, not just a quick drop21:07 – Why the app/system matters for consistency22:01 – Measuring progress beyond the scale23:03 – Tracking trends, photos, habits, and consistency24:47 – Why tracking keeps you grounded and realistic25:08 – Wrap-up: structure, realistic goals, and systems win

In this episode, the DIYBODY coaches sit down to break down one of the most overlooked parts of any transformation: the red flags and green flags that show up throughout a client’s journey.The team pulls back the curtain on what coaches actually look for when working with clients. From the green flags that predict long-term success, like being coachable, asking questions, staying honest, and taking ownership, to the red flags that quietly sabotage progress, including poor communication, blaming external factors, coach hopping, skipping form checks, and expecting instant results.You’ll hear real patterns the coaches see inside their rosters, why communication matters more than perfection, how accountability builds confidence, and why embracing the long game mindset is often the turning point for people who finally break through.They also dive into the uncomfortable topics many avoid, including the all-or-nothing mentality, dishonesty in check-ins, victim thinking, and quitting before giving yourself a real chance. These habits may feel harmless, but they are often the biggest reason progress stalls.By the end of the episode, you’ll understand exactly what helps clients thrive, what gets in their own way, and how to shift into green-flag behaviours that lead to sustainable results and a coaching relationship that actually works.If you enjoyed the episode, hit subscribe and drop a comment.Timestamps0:00 – Intro to client red flags and green flags0:46 – Green flag: being coachable and putting in effort1:02 – Asking questions builds confidence and long-term success2:13 – Being receptive to feedback and applying it2:41 – Green flag: realistic expectations and ditching quick fixes3:28 – Aligning lifestyle with goals3:54 – Ownership and accountability vs blaming external factors4:18 – Neutral self-reflection and personal growth4:52 – Green flag: embracing the long game mindset5:50 – Red flags don’t mean you’re a bad client6:01 – Red flag: calling it “not working” after minimal effort6:12 – Trusting the process instead of doing it your own way7:05 – Red flag: poor communication and missed check-ins7:29 – Coaching is a collaboration, not a one-way street8:34 – Red flag: victim mentality and lack of follow-through9:20 – Red flag: blaming past coaches and coach hopping10:01 – Giving a coach time to collect data and build trust11:21 – Red flag: dishonesty in check-ins12:20 – Red flag: skipping form check videos13:26 – Red flag: quitting before even starting13:41 – All-or-nothing mentality and perfectionism14:25 – Red flags as opportunities for growth15:09 – Final takeaway and episode wrap-up

In this episode, the DIYBODY coaching team debate the question that comes up every single year. Is it smarter to start your fitness journey now, or is January actually the most optimal time to begin?You’ll hear both sides break down the real pros and cons. From avoiding January gym anxiety and building momentum early, to reducing friction during a chaotic holiday season and using the new year to lock in structure.We get into human psychology, real client behaviour, habit formation, and how to choose the right start date based on your life, not motivation. There is no one-size-fits-all answer, but by the end of the episode you’ll know exactly which approach makes the most sense for you.If you enjoyed the episode, subscribe and drop a comment. Are you Team Start Now or Team January?Timestamps0:00 – Intro: start now vs January0:55 – Team Start Now: there’s never a perfect time and support matters2:08 – Team Start Now: quieter gyms and less gym anxiety4:10 – Team January: strength in numbers and gym energy5:02 – Team January: holidays disrupt structure and confidence7:25 – Team Start Now: all-or-nothing mindset and holiday meals9:12 – Are there better and worse times to start10:19 – December 22 vs January 5: which is better11:25 – Team January: remove friction and work with psychology13:07 – The real answer: expectations and mental load matter15:04 – Team Start Now: skill building and learning to handle events18:04 – Is waiting until January permission to go off the rails20:00 – December as maintenance or building phase instead of fat loss21:00 – Why many people accept holiday weight gain23:16 – Beginners feeling like they wasted money starting in December25:00 – Client nuance: postpartum and high-stress lifestyles26:33 – Coaches vs clients: time, resources, and real-life chaos28:13 – Maintaining through December is still progress30:05 – New clients want visible progress, not just maintenance32:09 – Common ground: commit fully whenever you start33:12 – Fat loss is uncomfortable either way34:05 – Know yourself, take action, and commit35:09 – Wrap up: Team Start Now or Team January

In this episode, the DIYBODY coaches break down the most talked-about topic in health and fitness right now: GLP-1 medications like Ozempic, Wegovy, Mounjaro, Zepbound — plus newer compounds like Retatrutide.They explain what GLP-1s actually are, how they work in the body (brain, pancreas, gut), and why they were originally designed for type-2 diabetes before becoming mainstream for weight loss. The coaches unpack the real reasons they work: appetite suppression, quieter “food noise,” improved blood sugar control, and slower gastric emptying — but they also keep it real about the trade-offs.You’ll hear an honest coaching perspective on who these drugs may genuinely help, why they’re not a shortcut, and what has to be in place to use them safely: strength training, protein, sleep, nutrient-dense meals, and lifestyle habits that still hold up once the medication stops. They also cover common risks and side effects to watch for, including muscle loss, nutrient deficiencies, digestion issues, rebound weight gain, emotional blunting, and the financial cost and accessibility challenges.By the end, you’ll understand how GLP-1s work, who they’re for, and why they’re a tool — not a replacement for long-term health and sustainable fat loss.Timestamps00:00 – Intro: GLP-1s are everywhere + what this episode will cover00:32 – Disclaimer: education only, talk to your doctor00:52 – What GLP-1 is and what it does (naturally produced hormone)01:33 – How GLP-1 drugs “mimic” the hormone and bind to receptors01:54 – The 3 main target areas: brain, pancreas, gut02:20 – Slower gastric emptying: why you feel full longer02:45 – GLP-1 is the start; newer drugs add more “pathways”03:13 – Blood sugar stability: why it matters for health + appetite03:58 – Coaching perspective shift: more open-minded now with more research04:21 – Why these were originally for type-2 diabetes04:35 – Weight loss as a “side effect” → boom in popularity04:46 – What “food noise” means and why it’s become a big term05:24 – Semaglutide vs tirzepatide vs retatrutide (what makes them different)05:43 – Retatrutide explained: “triple action” overview06:09 – GIP pathway: insulin use + fat storage regulation06:38 – Glucagon pathway: metabolism/energy output side of the discussion07:23 – Retatrutide isn’t FDA approved yet (still in trials)08:02 – Injectable vs oral: why injectables tend to be more effective08:41 – Let’s talk cost: what people are paying per month09:27 – Canada pricing example + insurance barriers10:05 – Accessibility issues + shortages affecting people who medically need it11:17 – Does it work? Yes — and typical weight loss ranges discussed12:30 – Coaching lens: it only works long-term with lifestyle changes13:38 – Hunger hormones + how GLP-1s change appetite signaling14:27 – Food noise reduction can create self-awareness around emotional eating15:49 – “Why not everyone then?” → cost, choice, and candidacy16:15 – Who it’s best suited for: diabetes, insulin resistance, obesity, repeated failure despite structure17:26 – Not for the “last 10–20 lbs” for most people18:17 – Dopamine/reward blunting: possible emotional side effects19:38 – Tool vs shortcut: lifestyle is still the driver21:28 – Risk vs reward: obesity vs vanity use23:04 – Older population risks: muscle loss, frailty, osteoporosis concerns25:02 – Common side effects: muscle loss, nutrient deficiency, GI issues25:36 – Less common/serious risks mentioned: pancreatitis, gallstones (still being explored)26:08 – Weight loss vs fat loss: why losing “weight” can backfire27:01 – Missing piece: protein + training (to keep a toned body)27:51 – Relationship with food: growth vs just relying on the drug29:16 – Coaching challenge: hunger cues get muted, harder to use biofeedback29:55 – Real client ex

In this episode, the DIYBODY coaches unpack the real differences between animal protein and plant based protein and how each can affect muscle growth, performance, health, and longevity.You will hear each coach share their personal preference and the practical reasons behind it, from digestion and convenience to how easy it is to consistently hit protein targets. The team also breaks down protein quality, complete versus incomplete amino acid profiles, leucine content, and why plant based eating often requires more planning and strategy to get the same result.They also cover the bigger picture beyond the gym, including micronutrients like iron and B12, digestion and fiber, cardiovascular considerations, and when supplements like creatine, EAAs, or B12 can help fill gaps depending on your diet.Whether you eat meat, lean vegetarian, or prefer fully plant based, this conversation will help you make smarter choices based on your goals, lifestyle, and what you can actually sustain long term.Timestamps00:00 – Intro and what this conversation is about00:19 – Why this topic matters for a mixed client base00:51 – Coach preferences and why most lean animal protein02:43 – What they are covering, muscle growth, performance, metabolism, longevity03:07 – What protein is, amino acids, complete versus incomplete proteins03:43 – Leucine and why animal protein is more efficient for muscle building04:12 – Who has an easier time hitting protein targets and why04:29 – Animal based does not mean carnivore, finding a realistic middle ground05:19 – Why plant based beginners commonly under eat protein06:15 – Calories, carbs, fiber, and why plant based can be harder in a deficit06:51 – Planning, organization, and why plant based requires more effort08:07 – Micronutrients, bioavailability, iron, B12, zinc, omega 3, creatine08:52 – How to build a complete plant based protein meal, rice and beans09:41 – The processed plant based trap and why macros can get messy10:22 – Big takeaway for muscle growth, both can work, animal is just easier10:36 – Plant based protein from grains and high fiber diets, context matters11:31 – Sustainability, convenience, and long term adherence12:04 – Supplements that can help plant based clients, EAAs, creatine, B1213:55 – Health and longevity, why a mix of both tends to win14:59 – Common issues when clients go plant based for trend reasons16:52 – Cutting phases, higher protein needs, and why plant based gets tricky17:33 – Digestion and too much fiber, why some people feel worse18:31 – Cardiovascular benefits and the real reason the research looks that way20:01 – Social media extremes, why the middle is usually the smartest21:04 – Real world coaching experience, why hitting macros is harder as vegan22:00 – It is possible with effort, skill, and good meal building22:54 – Bottom line summary, efficiency, planning, supplements, and balance23:43 – Protein powders, whey versus pea or soy, and choosing what fits your gut24:25 – Final advice and wrap up

In this episode, the DIYBODY coaches break down one of the most researched and misunderstood supplements out there, creatine. Together, they cover what creatine is, how it works in the body, and why it is not just for bodybuilders.The coaches explain the different types of creatine, which form is actually worth your money, and how much you really need to take to see results. They also dive into the latest research on creatine’s role in brain health, aging, cognition, and overall performance, not just in the gym but in everyday life.You will hear myth busting around common concerns like water weight, kidney health, loading phases, and whether creatine needs to be cycled. The conversation makes it clear why creatine is a safe, natural, and effective supplement for almost everyone, from athletes to busy parents to anyone looking to perform better physically and mentally.By the end of the episode, you will know exactly why creatine deserves a place in your daily routine and how to start using it properly with confidence.Timestamps00:00 – Intro and what this episode covers00:48 – What creatine is and how it works, ATP and energy production01:09 – Food sources of creatine and why supplementing still matters01:42 – Types of creatine and what to buy for results and price01:56 – Creatine monohydrate, powder versus pills, and dosing basics03:08 – Creatine and cognitive benefits, aging, and brain health research03:55 – High dose creatine research and sleep deprivation performance04:37 – Creatine ethyl ester story and why marketing can mislead you05:22 – Loading phase myth and how long saturation actually takes05:42 – Missing a day, consistency, and best timing in real life06:18 – Summary of what to take, dosage range, and who it is for07:03 – Myth busting begins, creatine is not just for bodybuilders08:09 – Water weight myth and why the scale can confuse people09:09 – Creatine is natural, vegan and vegetarian relevance, red meat comparison10:06 – Daily use, no cycling, and digestion tips if it bothers your stomach11:19 – Consistency matters more than timing, real life results and muscle fullness14:05 – Creatine gummies and why powder is still the best option15:16 – Kidney health myth, creatinine levels, and how to interpret bloodwork16:20 – Doctor misinformation story and why kidney function can still be normal17:03 – Why creatine helps leaning out, performance, and definition17:33 – Realistic expectations and the role creatine actually plays18:34 – Final takeaway, safe, inexpensive, well studied, and effective

In this episode, the DIYBODY coaches sit down for a roundtable discussion on what it really takes to hit the reset button after summer. Between vacations, travel, kids being home, and disrupted routines, summer often pulls people out of structure without them realizing it.As fall approaches, the coaches break down how to rebuild consistency with intention instead of trying to do everything at once. They share practical strategies around weekly planning, time blocking, family calendars, sleep routines, meal prep, and setting time sensitive goals that create urgency and accountability.This conversation is about moving out of survival mode and back into alignment so you can finish the year strong with clarity, energy, and momentum instead of waiting for January.Timestamps00:00 – Intro. Why summer throws routines off and why fall is the reset season00:35 – Rebuilding structure through planning, scheduling, and time blocking03:33 – Sleep routines, consistency, and why weekends matter more than you think06:27 – Managing time and energy as routines shift10:05 – Avoiding the all or nothing mindset after summer11:45 – The power of time sensitive goals and creating urgency13:25 – Choosing goals that actually matter and fuel discipline13:38 – Starting now, building momentum, and thinking long term