All episodes
full body recomp strategy - stop spinning your wheels! (3 part series wrap up)
should you cut or recomp? (choosing the right phase for YOU) - periodization series part 3
how to avoid burnout on a fat loss journey - periodization series part 2
nutritional periodization for fat loss (how to phase your nutrition like a pro) - periodization series part 1
how to know if you’re ready for a fat loss phase (cycle, energy, & more) - priming series part 3
the all or nothing mindset is sabotaging your results - priming series part 2
why your body isn’t responding to dieting (and what to do instead) - priming series part 1
the habits that actually matter for fat loss (and the ones that don’t) - principles series part 3
the 5 most underrated skills that make fat loss easier (and make it last) - principles series part 2
the real reason fat loss isn’t working (it’s not your willpower) - principles series part 1
how your lifestyle is talking to your hormones (and how to make sure it's supportive)
this or that: real-life fitness decisions when things aren't perfect
after the deficit: how to transition to maintenance confidently
overcoming fat loss plateaus: why they happen and what to do about it
life after hypothalamic amenorrhea: keeping your period & hormones happy
body recomp made simple: 5 keys to losing fat & building muscle
navigating weekends while losing weight
hot takes: 75 hard, animal-based diet, & hormone testing
can you really trust your hunger cues?
reality check: calories still matter
the mental battle of hypothalamic amenorrhea recovery: seeing my body change, comparison, & more
hot takes: pilates, 10k steps, cycle syncing, & seed oils
spotting red flags in hormone advice - how to navigate health information responsibly
when you feel insecure (faith-based & practical guide)
should you diet? how to pursue physique goals without obsession
fueling body AND soul - physical vs spiritual nourishment
fitness or obsession? how tech & social media changed the game
how I plan my weeks to maximize productivity & avoid burnout
recent perspective shifts that have changed my life
hypothalamic amenorrhea deep dive: why your period might be missing
what I did to get my period back - weight gain, lowering steps, training changes, & more!
my 2025 ins & outs - honoring my cycle, ditching my step tracker, & more
overcoming burnout (I'm back & a lot has changed)
rest, reflect, & reset time! TAKING A PODCAST BREAK
how to actually manage stress (tangible advice)
5 fitness lessons from year 26! (birthday episode)
Dr. Meghan Sak-Ocbina, DPT - pelvic floor deep dive, under-fueling, & more!
Ewhen to stop your diet: how long you should go, signs to watch for, & more!
if I was BRAND NEW to my fitness journey, this is what I'd do
Q&A: when to use diet breaks, how often to weigh in, carb/fat ratios, & more
training tips for busy women: how to get results without sacrificing too much time
dieting strategies: diet breaks, calorie cycling, untracked meals, & more!
Dr. Kasey Jo, Ph.D. - Self Sabotage, Poor Body Image, Behavior Change, & More!
weekends & weight loss: sneaky calories, eating out tips, & more
mindset shifts you MUST have for successful weight loss
tracking macros FAQs: struggling to hit targets, my favorite app, net carbs, alcohol, & more
when to stop tracking macros & how to transition out of it
Q&A: cardio during a cut, progress without macros, tracking while traveling, & more
body recomp deep dive: how to lose fat & build muscle at the same time
6 ways to make your diet easier & more enjoyable
workout program red flags: excessive volume, "functional" exercises, false claims, and more
fat loss tips - 10 changes I make to my diet when in a calorie deficit
weight maintenance mistakes: why you struggle to keep progress
Q&A: meal plans, bloating, training splits, glute growth, & more
why you (or your clients) aren't adhering to the plan and how to fix it
calorie deficits & body recomp simplified - what they are & how to do it
the scale: everything you need to know (muscle vs fat, fluctuations, & MORE)
why your body isn't changing from the gym: training variables, recovery, diet, & more
gut health deep dive with RD, Haylee Colannino - motility, testing, greens powders, & more
removing food labels (good vs bad foods) + a more productive approach
all or nothing mindset: how to break past it (5 tips)
losing fat & keeping it off: 10 common factors among successful dieters
cultivating discipline: how to stick to what you say you're going to do (10 tips)
misleading marketing, simplifying results, & creating true change with Aram Grigorian
Ewhy your progress stalled: 10 common food tracking mistakes I see as a full-time health & fitness coach
honoring God in your fitness journey - music, idols, & more
free health hacks for HUGE impact - circadian rhythm optimization, managing dopamine, & more
asking clients the right questions to LEVEL UP your coaching & their results - digestion, menstrual cycles, & more
optimizing hormonal health & liver function for amazing results: JANA CLIENT INTERVIEW
Eyour ultimate meal prep guide - overcoming obstacles, common misconceptions, & every step you need to know
biggest drivers of fat loss (& what's just hype)
becoming a better coach: 5 things I changed in 2023 that helped me get my clients better results
setting fitness goals for the new year to *actually* get results - DO'S AND DON'TS
the worst cardio & training mistakes for fat loss
diet hacks for busy women: 10 *MUST KNOW* tips
how to lean out successfully: BEFORE you diet checklist
common mistakes I see as a coach, where to start with tracking macros, hunger cues, my morning routine, & more: SELF MADE PODCAST INTERVIEW
CHLOE TRCA - social media, comparison, moving across the country, & more
how to avoid overeating during the holidays (15 tips)
"Fixing" your hormones - the missing piece & understanding the endocrine system
Q&A: maintenance or surplus for building muscle, my content strategy, how to get in more protein
dropping 20 pounds before her wedding + eliminating food guilt - CLIENT INTERVIEW
eating healthy but can't lose weight - 5 REASONS WHY
The real reason you aren't seeing results in your fitness journey: 2 changes you HAVE TO make
3 ways to make eating healthy SIMPLE and TIME EFFICIENT!
Can you really eat your favorite foods while losing body fat? LET'S TALK ABOUT IT!
SHOULD YOU BE TRACKING YOUR MACROS? when to stop, when to use them, & more
5 tips for managing hunger when dieting - food volume, sleep, & more!
balancing a full time job & fitness goals PART 2 - setting up your plan & ensuring progress!
Q&A - balancing hormones, tracking macros with a busy life, setting up a calorie deficit, & more!
things I wish I would've known when I started my fitness journey - BIG SISTER ADVICE!
how hurry is ruining your health & your progress (& what to do about it)
fitness goals with a busy life (4 things to focus on + practical tips)
how to actually lose that last 10 pounds in the new year (& keep it off)!
update on my hormones & health: cycle, labs, GI map
handling stress around food & exercise over the holidays (food guilt, rest day guilt, losing progress, & more)
BALANCING A FULL TIME JOB & FITNESS GOALS - having energy & time, work snack temptations
5 EASY WAYS TO IMPROVE DIETARY ADHERENCE
WE NEED TO TALK ABOUT THE SCALE
HOW I GOT MY CYCLE BACK - training, diet, mindset, & more