The PCC Podcast

In this week’s Barbell Lifestyle Podcast episode, Christina & I sat down with Dr. Krista Scott-Dixon, PhD to discuss the nuances of nutrition. We get into why tracking macros isn't right for everyone, why behavior change is so hard, and some strategies for conquering overeating.

This week, we’re bringing back a special interview from the Barbell Lifestyle Podcast, a show I previously hosted with my good friend, Christina Lynn.While we archived the podcast, the conversations we had and the wisdom shared by our guests are still incredibly relevant today.In this episode, Christina and I sit down with bestselling author and psychologist Gay Hendricks to discuss the Upper Limit Problem, pure consciousness, and why we can sometimes struggle to stay on track after something good happens.If you’ve ever found yourself making progress, reaching a goal, or experiencing something positive, only to somehow get in your own way afterward, this conversation is for you.🎧 Tune in and let us know your biggest takeaway on IG @marissaroyfitness

What if the way you think about pain is actually making it worse? In this powerful and thought-provoking episode, I sit down with pain and injury specialist Nick Licamelli to unpack how his perspectives on pain, training, and the human body have evolved over the past 4 years.🔑 Topics we explore:🧠 How beliefs and emotions influence pain💥 Why training through pain isn’t always the “grind” badge you think it is👂 The underrated power of being heard in a healing journey⚡ What flexibility (mental and physical) actually means🔁 Why pain is information, not a personal failureWhether you’re a coach, athlete, or just someone tired of “pushing through,” this episode will reframe how you think about your body, and help you heal smarter.You can find Nick on IG @nicklicameli

You’ve heard the hype around intermittent fasting (IF)…but is it really the metabolism-boosting, fat-burning miracle it’s claimed to be? Or just another diet trend?This week we’re throwing it back to an interview with Grant Tinsley (@grant_tinsley_phd), a researcher specializing in time-restricted feeding (TRF) and body composition measurement, to break down:✅ The real science behind IF & metabolism - what works and what doesn’t✅ The difference between early vs. late TRF (and why timing might matter more than you think)✅ How fasting impacts women vs. men✅ The best ways to track progress - beyond just a number on a scale🎧 Tune in now for a research-backed (but practical) take on IF, body composition, and what actually moves the needle in your fat loss journey.

In this special episode of the PCC Podcast, we’re switching things up as I step out of the host seat. Today, one of my behind-the-scenes right hands, Jess Bergin, takes over the mic to interview me about my own transformation over the past six months.We get into what sparked the summer “lock in,” and how my personal experience has influenced the way I support our clients at PCC.In this episode, we discuss:✨ What inspired me to “lock in” six months ago.✨ The habits, mindset shifts, and strategies that supported my progress.✨ What my journey has taught me about sustainable fat loss.✨ How my experience has shaped the way I coach clients and the results we’re seeing at PCC.This is an honest, fun, and personal conversation that goes beyond the before-and-after to explore the decisions, lessons, and growth behind the transformation.🎧 Tune in and let us know what you think!

Curious how stress and hormones impact your weight loss efforts? Tune in for my interview with Dr. Eric Trexler, as we dive into the complexities of metabolic adaptation, exploring how the body responds to energy deficits and weight lossIn this episode, we discuss:the implications of metabolic adaptation for long-term weight maintenancethe importance of behavioral approachesthe skepticism surrounding reverse dietingDr. Trexler shares insights from his research and experiences, emphasizing the need for sustainable habits in weight management, particularly in the context of women's health and hormonal influencesYou can find Dr. Eric Trexler on instagram at @trexlerfitness

Do you want to learn how to build muscle and lose fat simultaneously?This week we're bringing back my interview with Chris Barakat, Educator and Coach for Beyond Bodybuilding, and a prominent figure in the evidence-based fitness space known for his research on body recomposition.In this episode, we discuss:Caloric intake; the importance of protein intake and the role of maintenance caloriesThe significance of tracking progress beyond just scaleCommon myths surrounding cutting and bulking, as well as realistic expectations for weight lossThe psychological aspects of body recompositionIf you’re wanting to optimize your efforts in your journey, and build muscle AND lose fat simultaneously, tune in to EP 143 for a wealth of information!You can find Chris on instagram at @christopher.barakat

We're taking a short break from recording new episodes to bring back some of our most impactful guest conversations -revisiting the episodes that continue to shape how we coach and how we think about health, fitness, and sustainable results.This week we're bringing back my interview with Eric Helms, a long-standing prominent figure in the evidence based fitness space, best known for research reviews, podcasts, and his role as Chief Science Officer at 3DMJ.In this episode, Eric and I discuss:The evolution of evidence based training and nutrition over the past few decadesHow to prioritize your efforts with your health journey (with the Muscle & Strength Pyramids)How to sift through the BS in the fitness industryWe dive into the importance of a holistic approach to nutrition and behavior change, and adapting to individual lifestyles and values, while staying informed through research and practical application.You can find Dr Eric Helms at @helms3dmj on instagram!

What if the reason you keep falling off isn't because you lack motivation... but because you're trying to change your habits before changing your identity?Most people think lasting change comes from more discipline, more willpower, or the perfect plan.But what if real transformation starts much deeper than that?This week, we're giving you an exclusive behind-the-scenes look at one of our internal team trainings with coach and mentor Cody McBroom. This conversation was originally recorded for our coaching team, but the lessons were simply too valuable not to share.In this presentation, he dives into why your identity is the biggest predictor of long-term success.We cover:Why your self-talk shapes the actions you take every day. How to create personal standards that make healthy choices feel automatic.The difference between relying on willpower and building systems that actually last.Why confidence is built through keeping promises to yourself.Practical exercises you can use today to become the person you're trying to be-not just someone who's chasing another goal.You can find Cody on Instagram @codymcbroom Identity Worksheet

Today's conversation dives into one of the most misunderstood topics in the health and fitness space: the difference between discipline and disordered eating. In a world where weighing your food is labeled "toxic" and every nutrition strategy seems to spark controversy, it's easy to wonder if pursuing your goals automatically means you're developing an unhealthy relationship with food.The truth? The behavior isn't the problem - the intention behind it is.In this episode, our coaching team breaks down:Why social media has made this conversation so confusing.The difference between healthy structure and unhealthy obsession.How to know if your nutrition habits are helping you grow or harming your mental health.Why tracking food isn't inherently restrictive.What a healthy relationship with discipline actually looks like.How to stop letting fear of "doing it wrong" keep you stuck.Whether you're recovering from years of diet culture, trying to lose body fat without falling into old patterns, or simply wondering where the line between discipline and disorder really is, this conversation will give you the clarity you've been looking for.🎧 Listen now, and if this episode resonates with you, share it with a friend who's been struggling to separate social media opinions from evidence-based coaching. Don't forget to subscribe so you never miss a new episode!https://lastdietforlife.com/coachingprocesspcc

The fear around pregnancy fitness and nutrition isn't keeping you safe. It's just keeping you confused.You're newly pregnant, or trying to be, and suddenly everyone has an opinion. Your doctor says don't lift anything heavy. The internet says don't do this, don't eat that. Your mom says eat for two.Coach Rachel is 25 weeks pregnant and still training, still thriving, and she's joining me to talk about what pregnancy and postpartum fitness and nutrition actually looks like when you cut through all the noise.We cover:Trimester by trimester expectationsThe protein and blood sugar connection that could change how you feel in your first trimesterWhat weight gain is really made up ofThe six week postpartum clearance mythWhy the women who show up for themselves during pregnancy almost always have an easier time on the other side of it🎧 Tune in and let us know on IG what you think! @marissaroyfitness @rohr_28Want help navigating your health and fitness during pregnancy and postpartum? Schedule a call with us here → https://lastdietforlife.com/coachingprocesspcc

What if the missing piece in your fat loss journey isn't your nutrition... it's that you're not training hard enough?If you've been frustrated by constantly lowering your calories, increasing your cardio, and feeling like you're working harder and harder just to maintain your results, you're not alone. Many women are stuck in a cycle of dieting, losing weight, gaining it back, and wondering why fat loss never seems to get easier.In this episode, I'm sharing why I've completely changed my perspective on the role of strength training in fat loss after seeing firsthand results with both my clients and my own physique. We'll break down why building muscle is one of the most powerful tools for improving your metabolism, maintaining long-term results, preventing the dreaded "skinny fat" look, and creating a body that feels strong, resilient, and sustainable.🎧 Listen to the full episode and send me a message on Instagram: What's your biggest takeaway, and has your approach to strength training changed over the years?Check out the Iron Culture Podcast with Eric Helms here - https://podcasts.apple.com/us/podcast/bonus-stronger-culture-the-protein-ceiling-real-or/id1452114380?i=1000766442305

You're not struggling with fat loss because it's too hard.You're struggling because you're making it harder than it needs to be.In nearly a decade of coaching, I've learned that most women don't need more information. They need fewer distractions, fewer excuses, and fewer things competing for their attention. The reality is that fat loss is often far simpler than we've been led to believe, but we make it complicated by overthinking, chasing shiny objects, and avoiding the discomfort that comes with doing the basics consistently.In this episode, I'm sharing 8 ways you're unintentionally playing fat loss on hard mode and what to do instead.🎧Listen now and send me a message on Instagram @marissaroyfitness with the biggest takeaway that hit home for you.If you’re tired of trying it on your own, you can schedule a call with us here https://lastdietforlife.com/coachingprocesspcc

What if I told you that some of the most popular fitness advice on Instagram is keeping you stuck?If you've ever felt frustrated because you're following the advice of your favorite fitness influencers but still aren't seeing results, this episode is for you.After coaching over 1,300 women and spending nearly a decade in the health and fitness industry, I've learned that many of the messages dominating social media are oversimplified, misleading, or completely lacking context. The problem isn't that these concepts are always wrong - it's that they're often presented without the nuance you actually need to make progress.In this episode, I'm pulling back the curtain on some of the most common fitness myths and breaking down what influencers would say if they were being completely honest.🎧 Listen to the full episode and send me a message on Instagram: Which fitness myth have you fallen for, or which one surprised you the most?

You tell yourself you’ll finally prioritize your health “when life calms down.”Or you go all in, stay consistent for a while, and eventually burn out because every habit feels like another obligation to manage.And the frustrating part?You KNOW what to do.But somehow it still feels exhausting to maintain.In this episode, I’m breaking down:Why fitness starts to feel mentally draining instead of supportiveThe difference between performative wellness vs. integrated habitsWhy most people struggle to sustain results long-termHow identity and personal standards shape your consistencyThe hidden reason high achievers burn out in health & fitnessBecause real transformation doesn’t happen when you force yourself to “be disciplined” forever.It happens when your habits stop being something you perform for an outcome… and start becoming part of who you are.Listen now and DM me on IG @marissaroyfitness to tell me the biggest takeaway that shifted your perspective 👇

If tracking your food makes you feel obsessive, anxious, ashamed, or like you’re constantly “failing,” this episode is going to completely shift the way you look at data, dieting, and your body.Because the truth is:Most women aren’t struggling with tracking itself.They’re struggling with perfectionism, avoidance, and the belief that numbers determine their worth.In this episode, I’m breaking down:Why tracking macros became so emotionally charged for so many womenThe avoidance + perfectionism cycles keeping you stuckThe difference between accuracy vs. reliabilityWhy data is neutral and how to actually use it as feedback instead of punishmentThe exact mindset shifts we use with our coaching clients to rebuild a healthier relationship with food trackingI’m hosting a FREE masterclass on this tomorrow, Tuesday May 19th at 5pm. Send me the key word “HEAL” on IG @marissroyfitness to reserve your seat.

You’re probably not in a fat loss plateau… you’re just missing the right data, strategy, and consistency.Most people panic the second the scale stops moving. They slash calories, add more cardio, and convince themselves their metabolism is “broken” - when in reality, they’ve never actually learned how fat loss works.In this episode, I’m breaking down:What a REAL fat loss plateau actually is, (& why most people are not truly plateaued)The biggest mistakes people make when progress slowsHow metabolism adaptation worksThe exact “levers” to pull BEFORE cutting caloriesWhy patience, data, and consistency matter more than extremesAnd how I’m personally navigating my own plateau right now during my current fat loss phaseIf you’re tired of feeling stuck, frustrated, or like your body is “fighting against you,” this episode will change the way you approach fat loss forever.Listen now and send me a message on Instagram @marissaroyfitness with the biggest takeaway that hit home for you.If you’re tired of trying it on your own, you can schedule a call with us here https://lastdietforlife.com/coachingprocesspcc

Ever feel like your hardest seasons end up teaching you the lessons you needed most?As I head into the last year of my 20s, I’m reflecting on 11 lessons from year 28 - what faith taught me about surrender, how small promises rebuild confidence, why hard conversations create growth, what changed my relationship with money, self-worth, fitness, and learning when to stop running on empty.Give it a listen, and when you do, tell me: which lesson hit home the most for you?

“My nervous system is dysregulated…” but what does that actually mean?Because somewhere along the way, this became a buzzword-and now everything from stress… to scrolling… to emotional eating gets labeled the same.So in this Coach’s Corner, we’re cutting through the noise and breaking it down in a way that actually makes sense.We cover:What nervous system regulation really is (and what it’s not)Why it’s not just anxiety, and how it actually shows up in your daily habitsThe connection between autopilot behaviors, inconsistency, and feeling “off”Simple, practical ways to feel more regulated (that have nothing to do with being “perfect”)If you’ve ever felt stuck in cycles of all-or-nothing, doom scrolling, emotional eating, or just feeling “off”… this episode will help you understand why and what to do about it.🎧 Tune in now and learn how to work with your nervous system instead of against it.

Ever had a coach where you “learned a lot”… but didn’t actually get results?You’re not crazy - and it might not be your fault.In this episode, we break down the most common mistakes rookie coaches make (that sound helpful but actually keep you stuck), so you can better understand your past experiences and know what to look for moving forward.We cover:Why information overload can kill your progressThe difference between a coach who talks at you vs. coaches youHow outcome obsession (from your coach) can backfire on youThe red flags of inexperience - from poor emotional regulation to “trendy” strategies that miss the markIf you’ve ever felt like you were doing everything right but still not getting anywhere… this will give you clarity on why - and what better coaching should actually look like.🎧 Tune in now and learn how to spot the difference between real coaching and just good marketing.

You’ve always been the one who figures it out on your own… so why does your fitness still feel stuck?Maybe you keep telling yourself, “I just need to be more consistent.”Maybe you start strong, fall off when life gets busy, and then quietly start over - again and again.In this episode, we break down the hidden cycle hyper-independent women get stuck in - why doing it all on your own can actually slow your progress, erode self-trust, and keep you spinning your wheels.We talk about:How independence can turn into self-sabotage in your fitness journeyThe subtle way progress stalls (even when you’re “doing everything right”)Why your goals keep shrinking - and what’s really behind itHow the right support actually creates less stress, not moreIf you’ve been trying to “figure it out” on your own for months (or years)… this might be the perspective shift you didn’t know you needed.🎧 Tune in now and ask yourself: is doing it alone actually helping you win?If you’re tired of trying it on your own, you can schedule a call with us here https://lastdietforlife.com/coachingprocesspcc

Ever get off a consult call and think… “that felt off, but I don’t know why?”Maybe you felt pressured.Maybe you left more confused than when you started.Or maybe you’re stuck wondering if it’s just you overthinking… again.In this episode, we’re breaking down what actually happens on coaching consult calls - so you can stop second-guessing yourself and start making confident decisions.We cover:The green flags of a coach who’s actually listening (not just selling)The red flags that signal pressure, misalignment, or manipulationHow to tell the difference between fear vs. intuitionWhy the right coaching experience should feel like expansion, not contractionIf you’ve ever considered hiring a coach or had an experience that didn’t sit right, this conversation will change the way you approach it moving forward.

In this episode of the PCC Podcast, I sit down with our newest assistant coach, Alissa, to pull back the curtain on her journey from a 10-year-old inspired by her mom’s bodybuilding show… to losing 80 pounds, competing herself, and coaching 400+ clients through their own transformations.But this isn’t just a “fitness story.”This is a conversation about:Breaking out of all-or-nothing thinking and perfectionismHealing your relationship with food after years of binge-restrict cyclesWhy knowing what to do isn’t the problem - and what actually isThe identity shifts required to create lasting changeHow to navigate discomfort, fear, and “failure” as part of the processThe difference between coaches who give you plans… vs coaches who change how you thinkAlissa brings a powerful blend of empathy and directness to her coaching - helping clients not just execute better, but become different people in the process.If you’ve been stuck in the cycle of starting strong, falling off, and blaming yourself… this episode will challenge the way you see your habits, your mindset, and what it actually takes to change.Make sure to follow Coach Alissa on IG @exercisefordonutsYou can apply to work with here here! https://www.lastdietforlife.com/coachingprocesspcc-coachalissa

You might be spending hours in the gym… and still missing the results you want.Because there’s a big difference between working out and actually training.And that difference? It’s often what separates people who stay stuck from people who actually see their body change.In this episode, we break down the real difference between training vs. just exercising, why many women unknowingly leave progress on the table in the gym, and how to start applying the principles that actually build muscle, support fat loss, and maintain results long-term.If your workouts feel hard but your results feel slow… this conversation might show you exactly what’s missing.🎧 Tune in to episode 127 now and see if you’ve been working out or actually training.https://lastdietforlife.com/coachingprocesspcc

In this special bonus episode, I reflect on the 10-year journey of Permanent Change Coaching - from starting this business at 19 with a passion for helping women, to building a coaching approach that goes far beyond macros and workouts.To celebrate this milestone, PCC is launching a 10-Year Anniversary Scholarship, including one full six-month coaching scholarship and additional partial awards for women who are ready to rebuild self-trust, consistency, and confidence in their health.Apply before the deadline and take your first step toward a different relationship with your health, your body, and yourself. ✨https://api.leadconnectorhq.com/widget/survey/VgCTs1ATV7UpqzSTW1fI

If you keep starting over every Monday… it’s not because you lack motivation, willpower, or consistency. You already know what to do. You’ve followed plans before. But when life gets stressful, busy, or emotionally heavy, everything seems to fall apart.Here’s what most people miss: discipline only works in calm environments - and real life isn’t calm. When stress rises, your brain isn’t choosing laziness… it’s choosing relief. Which means the real problem isn’t effort - it’s operating under chronic stress without the tools to stay regulated.In this episode, we break down why willpower keeps failing you, how perfectionism and all-or-nothing thinking keep you stuck in the Monday reset cycle, and why nervous system regulation is what actually creates consistency that lasts.This is the missing piece for high-achieving women who feel capable in every area of life except staying consistent with themselves. If you’re tired of starting over and ready to understand what actually needs to change, this one is for you.

Maybe you tell yourself, “I just need to be more consistent.”Maybe you keep searching for better plans, better systems, better routines… while quietly feeling disconnected, overwhelmed, or like life is just passing by.The hard truth? Busyness can feel productive while actually protecting you from slowing down long enough to face what isn’t working.In this episode, we break down the powerful (and uncomfortable) difference between ambition and avoidance - why high-achieving women often stay in motion to avoid difficult emotions, how your nervous system gets wired to equate productivity with self-worth, and why slowing down is often the real catalyst for progress in your fitness, career, and life.If you’ve ever felt successful on paper but unsettled inside, this conversation will help you understand why and what to do next.

You know how to track. You’ve done it before.But every time you open the app, it feels like a report card - and if the numbers aren’t perfect, your brain spirals into “I’m failing… I messed up… what’s the point?” So you avoid it altogether… and then feel stuck because nothing is actually changing.Here’s the part no one talks about: tracking isn’t triggering because of the numbers - it’s triggering because of the meaning you learned to attach to them. In this episode, we unpack why food tracking can feel so heavy, how perfectionism and past experiences shaped your relationship with data, and how to shift from punishment and avoidance into curiosity and problem-solving - so you can use tracking as a neutral tool that actually supports progress instead of sabotaging it.🎧 Listen now, and if this episode hits close to home, send me a message and tell me what resonated most.

You’ve lost the weight before…So why didn’t you feel confident when you got there? 👀This episode is for the woman who’s been stuck in the lose-it / gain-it cycle and keeps chasing confidence through a smaller body - only to realize it never sticks.Because confidence doesn’t come from the scale.It comes from self-trust.In this episode, we break down why shrinking your body alone doesn’t build confidence, how repeated weight loss attempts actually erode trust in yourself, and why your nervous system plays a massive role in whether weight loss feels safe or fragile. 🎧 Listen now if you’re ready to stop outsourcing your confidence and finally build something that lasts.

You’re the reliable one.The one everyone counts on. The one who “has it all together.”And yet… you’re tired.Restless.Quietly resentful.Being reliable wasn’t just a personality trait. It was a survival strategy.In this episode, we break down the invisible cost of being the dependable one - how people pleasing, self-abandonment, and nervous system safety quietly shape your food choices, fitness consistency, time boundaries, and self-trust. We talk about why constantly accommodating others feels “nice” but slowly erodes your goals, energy, and identity - and how to stop confusing self-sacrifice with self-care.🎧 Listen now and send this to the woman who doesn’t know how to put herself first.

If you keep starting over on Monday…If one missed workout turns into “what’s the point?”If stress hits and suddenly all your good habits disappear - this episode is for you.Because what looks like self-sabotage is usually self-protection.In this episode, I explain the difference between conscious self-sabotage and subconscious nervous system responses - and why willpower, motivation, and “just trying harder” stop working the moment stress enters the picture.We break down:how your nervous system drives starting overwhy high achievers struggle the mostwhat actually needs to change so consistency doesn’t feel so hardThis is the episode that helps you stop blaming yourself - and start working with your brain instead of against it.

If weekends feel like the thing sabotaging your progress - it’s not a willpower problem. It’s a structure problem.In this episode, I break down why weekdays work (and weekends don’t), how a lack of structure or overly rigid weeks lead to weekend overeating, and the simple 3-part framework we use with clients to stay aligned without turning weekends into diet prison.If you’re tired of starting over every Monday and want weekends that feel balanced and goal-supportive, this episode is a must-listen.And if you’re ready for coaching that will finally help you overcome your perfectionism and achieve lasting fat loss, apply below to set up your free discovery calllastdietforlife.com/coachingprocesspcc

You skipped a workout.You ate past fullness.You said “screw it” and now it feels like starting over from zero.If one slip sends you into a full spiral - this episode is for you.Because the problem isn’t falling off track.It’s how long you stay there.In this episode, I break down why successful people don’t have more discipline - they just bounce back faster.We walk through a simple 24-hour reset plan to stop the guilt spiral, regulate blood sugar, calm cravings, and get you back into momentum without punishment or restriction.If you’re tired of letting one off day turn into weeks of frustration, this episode will change how you recover, reset, and move forward.🎧 Listen now and share this with the friend who needs a bounce-back, not a breakdown.

Most women are either over-supplementing, under-supplementing, or throwing money at things they don’t actually need - because no one ever taught them how to read a label or what actually matters.In this short episode, I break down the only supplements 99% of people actually need, what I’ve seen work over 10+ years coaching high-achieving women, and how to spot quality supplements vs. filler and bullshit.We also cover optional supplements for stress, sleep, hormones, and liver support, and when they actually make sense to use.If you want to stop letting Instagram ads run your health decisions and start supplementing intentionally instead of emotionally, this is a must-listen.If you want the free guide, follow and DM me on IG @marissaroyfitness "SUPPLEMENTS"

If your inner critic runs on a loop all day…“Why can’t I just have self-control?”“I know better, so why do I keep doing this?”“If I’m nicer to myself, I’ll just lose my discipline…”This episode is for you.In today’s podcast, we’re breaking down self-compassion and all the misconceptions behind being NICE to yourself in your fitness journey. Especially for high-achieving women who hold themselves to impossible standards and use self-criticism as “motivation.”✨ And if this hits home, share it with the high-achieving woman in your life who’s tired of fighting herself.

In this educational episode, Coach Rachel and I are breaking down the menstrual cycle in a way every woman should have been taught (but probably wasn’t)...We walk through each phase of a natural menstrual cycle and explain what’s happening hormonally, how it can impact your energy, mood, training performance, hunger, and motivation, and - most importantly - what to actually do about it.This episode is about understanding your body so you can plan better, train smarter, and stop feeling blindsided by your cycle every month.Whether you’re an athlete, a busy professional, or just trying to feel more in control of your health, this episode will give you practical clarity and reassurance around how your cycle actually works.🎧 Tune in, track your cycle, and start working with your physiology - not against it.

You train, you track, you try to stay on top of your habits…Yet somehow you’ve felt out of alignment, inconsistent, or like you’re just pushing through instead of actually feeling like you.Sometimes the real growth isn’t just in the habits… it’s in the identity shifts, the nervous system work, the letting go of perfection, and the rebuilding of trust with yourself behind the scenes.In this Coaches Corner, Coach Rachel and I get personal, reflecting on the biggest breakthroughs, setbacks, health wins, identity shifts, and athletic goals that shaped our 2025.From mold recovery, anxiety, rebuilding self-trust, reigniting athletic identity, and setting bold new goals - this episode is raw, grounding, and insanely validating if you’ve been feeling stuck in your own evolution.Tune in & tag us with your 2026 goals after you listen. 🚀

Still setting goals every year… but somehow ending up in the same place by spring? 👀You write the list, you make the vision board, you set the intentions… And yet you lose momentum, fall out of routine, or feel like you’re constantly “starting fresh.”Sound familiar?It’s not because you’re inconsistent.It’s not because you “just need more discipline.”It’s not because you don’t want it badly enough.It’s because most goal-setting focuses on what you want to achieve - almost no one teaches you how to become the woman who actually embodies those goals daily.If you’re tired of setting the same goals year after year and are ready to shift your identity, your habits, and your entire approach…this one is going to land deep.Tune in to set your 2026 goals with me!

Still doing all the right things… but nothing seems to stick long-term? 👀You track your macros, hit your steps, drink your water, follow the plan…And yet somehow you fall off, lose momentum, or end up starting over again.Sound familiar? It’s not because you’re lazy, uncommitted, or “sabotaging yourself.”It’s because most coaching only teaches WHAT to do - almost no one teaches you how to become the woman who does it automatically.If you feel like you’ve learned a lot but still can’t sustain it… this one will hit home.If you’re ready for coaching that will finally help you overcome your perfectionism and achieve lasting fat loss, apply below to set up your free discovery calllastdietforlife.com/coachingprocesspcc

🍩 Ever feel like you know what to do… but still end up in the pantry with something sweet at 10pm? You’re not failing - you’re just in the messy middle.This is the stage most women quit:“I’m aware this habit isn’t serving me…but I can’t seem to stop yet.”In this episode, we break down why that happens and what real behavior change actually looks like. You’ll learn:🔥 Why cravings feel automatic🔥 The neuroscience behind why habits take months—not 21 days—to stick🔥 How self-compassion helps you bounce back faster🔥 How to recognize when your baseline is rising (even if progress feels slow)If your “bad days” now look better than your good days used to - your identity is shifting. The habit is taking root. This is where the real change happens.🎧 Tune in to the full episode and keep going. You’re closer than you think.

If you’re tracking every macro, stressing over every bite, and still feel like food is running your life - this one’s for you. 🍴You tell yourself to “just eat intuitively,” but you don’t even trust your hunger cues anymore.You try to be “good” all week, then spiral on the weekends.You’re tired of feeling like every decision about food is a test you’re failing.That constant mental chatter? It’s food noise.In this episode I’m sharing the proven framework I use with clients to rebuild self-trust, regulate the nervous system, and shift from tracking numbers to nourishing your body.You’ll learn how to:🥦 Feed your body first (and why 600-calorie meals are actually normal)💭 Rebuild consistency and self-trust through structure — not rules🍽️ Make food choices that feel aligned with your body, not fear or guilt🧘‍♀️ Calm the nervous system so your brain finally feels safe around foodIf you’ve ever thought, “I can’t stop thinking about food”,  this episode is your roadmap back to peace.🎧 Listen now to Nutrition Beyond Numbers on the PCC Podcast.👇 Then DM me “FOOD NOISE” on Instagram to learn how to rebuild food freedom and see results that actually last.

If you’re constantly thinking about food, even when you’re not hungry; this one’s for you. 🍴You finish a meal and immediately wonder if you ate too much.You tell yourself to “just stop thinking about food”… but somehow it gets louder.You track every bite, stress about restaurant menus, and feel guilty for eating what you actually want.That mental chatter isn’t a lack of willpower- It’s food noise.And it’s not your fault. It’s your nervous system trying to keep you safe.In this episode breaks down the real reason behind obsessive thoughts about food and how to finally quiet them.I explain how under-eating, chronic stress, and perfectionism train your body and brain to live in survival mode, and why true freedom with food starts with rebuilding safety, not restriction.You’ll learn: 🥦 What “food noise” actually is (and why it’s not a discipline issue) 💭 How diet culture and moral language around food wire guilt into your brain 🧠 The connection between nervous system regulation and food obsession 💪 Why nourishment, not control, is the key to lasting peace with foodIf you’re ready to eat without guilt, trust your body again, and finally feel calm around food this episode will change everything.🎧 Tune in now to EP 110 on the PCC Podcast.

You don’t need to be more disciplined - you need to stop being all or nothing. ⚡️If you’ve ever said “I’ll start Monday,” skipped a workout because you didn’t have a full hour, or gone off the rails after one “bad” meal… this episode will hit home.In this week’s episode, I break down why perfectionism is the biggest reason you’re stuck - and how to finally find your stride with fitness by embracing good enough over perfect.We dive into: 💭 Why your nervous system actually craves the chaos of “all or nothing” 🧠 The missing link between mindset, nervous system, and strategy 🔥 How to rewire your approach so you can finally be consistent, without burning outThis episode is for the high-achiever who’s done 75 Hard, tracked every macro, or quit every plan that didn’t feel “perfect.” You don’t need another reset, you need a reframe.🎧 Tune in to learn how to stop chasing perfection, start stacking wins, and build a body (and life) that actually lasts.Interested in 1-1 coaching? Apply below to set up your free discovery calllastdietforlife.com/coachingprocesspcc

Are you sabotaging your goals to cater to others’ needs? 😬If you’ve ever skipped a workout, changed your order, or hidden your goals to make someone else more comfortable, this episode is for you.In this week’s PCC Podcast, I dive deep into the sneaky ways people-pleasing shows up in your fitness journey, and how it’s quietly keeping you stuck. From relationships and social settings to family and cultural expectations, I break down how to:💬 Recognize where you’re abandoning yourself in small, subtle ways🧠 Reframe “keeping the peace” into keeping your power 💪 Set boundaries that honor both your goals and your relationshipsBecause real balance isn’t about saying “yes” to everyone, it’s about building self-trust and honoring what you truly need.🎧 Tune in to learn how to stop shrinking for others’ comfort and start showing up as the woman who leads herself.👉 Don’t forget to leave a 5⭐️ rating and review on Apple Podcasts by October 31st to enter our $100 gift card giveaway - this is the last reminder before we pick our winner!

Ever wonder how much of your relationship with food, fitness, and self-care started long before you ever stepped into a gym? 👀So many women I work with struggle to prioritize themselves- always putting everyone else first, battling guilt for taking time to move, eat well, or rest.But what if those habits aren’t your fault… What if they were modeled for you?In this episode, I write a thank-you letter to my parents, reflecting on how their relationship with food, fitness, and time shaped mine. Whether you grew up seeing healthy habits modeled… or never had that example, this episode will help you reflect on your own patterns, build empathy for yourself, and start breaking the cycles that no longer serve you.🎧 Tune in to uncover how your upbringing may still be influencing your daily choices, and how you can rewrite the narrative for yourself and the next generation.👇 Don’t forget to leave a 5⭐️ rating + review on the PCC Podcast by October 31st for your chance to win a $100 gift card of your choice!

⏰ “I just don’t have time.” - sound familiar?If you’ve ever caught yourself saying this when it comes to your fitness, nutrition, or self-care… this episode is your wake-up call. Because maybe it’s not that you don’t have time, maybe you just don’t have a plan that actually fits your life.In this episode of the PCC Podcast, I’m challenging the all-or-nothing mindset and showing you how to create flexible wins that move the needle.You’ll learn:⏰ How to design micro-habits that fit seamlessly into your day⏰ The power of a time audit (and how it actually gives you time back)⏰ Why “I don’t have time” is really “I’m choosing not to make time”⏰ Simple mindset and language shifts that put you back in controlIf you’ve been waiting for “life to slow down” before focusing on yourself, it’s time to stop waiting. Your next level doesn’t need more time… it just needs more intention.🎧 Tune in now, audit your time, and choose one small action to put yourself first today. Interested in 1-1 coaching? Apply below to set up your free discovery calllastdietforlife.com/coachingprocesspcc

🔥 Always hustling, but still not seeing the results you want?If you’re constantly go-go-go, burning the candle at both ends, and wondering why your fat loss progress feels stuck - the problem isn’t that you need to do more. It’s that your body has forgotten how to be still.In this episode of the PCC Podcast, I unpack why “boring” habits like stillness and silence are actually the secret unlock to faster results. We’ll dive into:➡️ How overstimulation keeps your nervous system stuck in overdrive➡️ Why boredom is a muscle you can train➡️ The connection between stillness, fat loss, recovery, and self-control➡️ Simple, real-world strategies to build calm, resilience, and momentumIf you’ve ever thought, “I’m doing everything right but nothing’s working,” this conversation will shift your perspective and give you tools to finally get your hard work to pay off.🎧 Tune in to this week’s episode, try one stillness practice, and DM me your biggest takeaway- I’d love to hear how it lands for you!

🚨 Ever feel like your weight loss journey should be faster, easier, or perfect?You’re not alone.So many women think, “I should know better by now… why can’t I just get it together?”But the truth is:Lasting transformation doesn’t come from quick fixes or flawless execution.It comes from patience, practice, and a willingness to fail forward.In this episode, I share how learning Korean over the past year has completely shifted my perspective on weight loss.From setting realistic timelines, to embracing mistakes with a “white belt mentality,” to building momentum through ridiculously small daily habits, I break down the exact mindset shifts that make the difference between giving up and creating results that last.If you’ve ever felt frustrated by slow progress, stuck in perfectionism, or overwhelmed by how far you think you have to go, this conversation is for you.🎧 Tune in now to the PCC Podcast and don’t forget to leave a rating and review on Apple Podcast to enter our 100th episode giveaway!

If you’ve ever found yourself knee-deep in sugar cravings, wondering why willpower isn’t enough, you’re not alone.In this special episode, we walk through PCC client Laura’s transformation- how she went from feeling out of control with food to losing nearly 40 pounds and, more importantly, finding freedom and peace with her body.We talk about the psychology behind cravings, the power of language and identity in lasting change with her personal transformation, and why it’s never just about what’s on your plate but who you’re becoming in the process.🍩🍭 If sugar cravings, food guilt, or feeling “stuck” has been weighing you down, this one’s for you.If Laura’s story resonates, share this with a friend who needs the reminder: you CAN change.

Is investing in your health selfish… or the smartest decision you can make?So many people hesitate to spend time, money, or energy on themselves… whether it’s hiring a coach, saying no to a social event, or simply choosing sleep over scrolling.The inner dialogue sounds like:“I don’t have time…I can’t afford it…people will think I’m being difficult.”But the truth? Not investing in yourself costs far more.Fatigue, brain fog, poor mood, stalled progress, strained relationships - all byproducts of ignoring the foundation of your health.In this week’s Coaches Corner, Coach Rachel and I open up about our own health and personal investments in ourselves, and the trickle effect each choice had across every area of life. This conversation will challenge you to look at where your time, money, and energy are going - and whether those investments are truly serving you.💡 Ready to stop pouring from an empty cup? Tune in now!If this resonates, leave a ⭐⭐⭐⭐⭐ rating and review on Apple podcasts to enter our $100 giveaway!