The Performance-Based Fat Loss Podcast

Whether you're traveling for work or pleasure — a quick conference trip or a two-week vacation — staying on track with your health goals doesn't have to mean restriction or stress. In this episode, Jaclyn and Shane share their personal experiences and practical strategies for navigating travel without sacrificing progress — or the experience itself.Topics covered:How water retention and inflammation can affect how your body looks and feels on the roadThe "screw it" spiral — what triggers it and how to avoid itPractical strategies for eating out, airports, and unfamiliar restaurantsWhat to pack to keep nutrition simple and stress-freeBuilding metabolic flexibility so travel doesn't feel like starting overThe mindset shift: travel is a small part of your overall health journey — not a derailmentResources & Links:Apply for 1:1 coaching: ⁠⁠⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠⁠⁠Join our free Facebook group: ⁠⁠⁠https://www.facebook.com/groups/performancebasedfatloss⁠⁠⁠Follow us on Instagram: ⁠⁠⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en

This episode features one of our team members, Coach Kayla, an accomplished powerlifter, sharing her journey from CrossFit to competitive powerlifting, her strategic weight class decisions, and how she navigates nutritional challenges as a shift worker. Whether you're an athlete, a coach, or someone managing irregular hours, Kayla's insights are invaluable for aligning performance with personal health.In this episode:Transitioning from CrossFit to powerlifting and key competition milestonesStrategic weight class decisions and healthy weight managementNavigating injury: training adjustments and recovery nutritionShift work survival guide: flexible calorie budgeting, sleep prioritization, and handling unpredictable schedulesTracking data to understand your body under stressKayla's go-to high-volume, macro-friendly mealsResources & Links:Apply for 1:1 coaching: ⁠⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠⁠Join our free Facebook group: ⁠⁠https://www.facebook.com/groups/performancebasedfatloss⁠⁠Follow us on Instagram: ⁠⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en

In this episode, Jaclyn and Shane break down what chronic dieting is actually doing to your body and mind. Whether you're intentionally cutting calories or unknowingly under-eating, the consequences go far beyond just a stalled scale — think fatigue, muscle loss, hormonal disruption, and a metabolism that's working against you. If you've ever felt like you're doing everything right but getting nowhere, this episode is for you.You'll learn:Why your metabolism slows down the longer you diet — and how to fix itThe physical and psychological toll of chronic calorie restrictionHow under-eating leads to muscle loss and why that matters for fat lossWhy hunger suppression is a red flag, not a winHow chronic dieting impacts hormones, immunity, sleep, and moodWhy a periodized approach to nutrition beats dieting 24/7The real reason sustainable results require habit and behaviour changeResources & Links:Apply for 1:1 coaching: ⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠Join our free Facebook group: ⁠https://www.facebook.com/groups/performancebasedfatloss⁠Follow us on Instagram: ⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en

In this episode of the Performance-Based Fat Loss Podcast, Jaclyn and Shane dive deep into everything you need to know about protein — from sources and intake strategies to its crucial role in muscle growth and fat loss. Whether you're new to tracking macros or looking to optimize your diet, this discussion offers actionable tips to boost your protein intake effectively.You'll learn:The fundamental role of protein in body composition and performanceCommon challenges and misconceptions about protein intakePractical ways to increase protein in daily mealsHow to choose the best protein sources, including whole foods and supplementsThe importance of protein for building muscle and boosting metabolismStrategies for tracking and meeting protein goals sustainablyResources & Links:Apply for 1:1 coaching: ⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠Join our free Facebook group: ⁠https://www.facebook.com/groups/performancebasedfatloss⁠Follow us on Instagram: ⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en