The PCC Podcast

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!

If you’ve ever feared food, been stuck in the cycle of dieting, rebounding, and feeling like your metabolism is “broken,” this episode is for you.So many women come to us eating less and less, yet struggling to lose weight, hold onto energy, or feel good in their bodies. The truth? Chronically under-eating only suppresses your metabolism, fuels cravings, and leaves you stuck on the hamster wheel. That’s where reverse dieting comes in.In this week’s Coaches Corner, Coach Rachel and I break down:What a reverse diet actually isWhen it’s the right strategy - and when it’s notThe mental and physical challenges you’ll face (and how to overcome them)How to know when you’ve reached maintenance and what life looks like on the other sideYou’ll walk away with a clear understanding of how to fuel your body without fear, break the yo-yo cycle, and finally create a sustainable lifestyle that supports fat loss, energy, and food freedom.💡 If you’ve been afraid of eating more or confused by the buzz around reverse dieting, this is your permission slip to tune in.👉 Hit play now, and don’t forget to leave a rating and review to enter our 100th episode giveaway!

In this special 100th episode of the PCC Podcast, my husband Aaron and I answer questions from the PCC staff on what they have always wanted to know about our mission, vision, philosophy, and behind the scenes of running the business!We share: 💬 The communication struggles that nearly broke them 💪 How personal health challenges impacted their business 🧭 Lessons learned from mistakes and “hard way” decisions 🤝 Why integrity and trust are non-negotiables in business 👥 What they look for when hiring new team membersThis episode isn’t just a celebration - it’s a raw reflection on growth, resilience, and the power of building something meaningful together.🎧 Tune into the PCC Podcast’s 100th episode now.Don’t forget about our $100 giveaway! Leave a rating and review on Apple or Spotify podcasts (don’t forget to include your name) before the end of the month for a chance to win a $100 gift card of choice!

If you’ve ever felt confused by conflicting health advice - one day carbs are killing you, the next they’re essential for energy - you’re not alone. It’s easy to get lost in the noise of detox teas, miracle supplements, and quick fixes.But here’s the truth: your health doesn’t hinge on seed oils or cutting carbs at night It comes down to the foundations.In this Coaches Corner episode, I’m joined by Coach Rachel (@rohr_28) and our Enrollment Specialist Alejandro (@alejandro_knows) as we cut through the hype and break down:💧 Why hydration + sleep matter more than detox teas🍞 How carbs at night can actually improve your sleep🥩 The role of whole foods + protein in long-term health🏃 Why movement is non-negotiable for well-being⚡ How to spot fear-based marketing vs. actual scienceIf you’ve been obsessing over the “small stuff” while struggling with consistency, this conversation will help you refocus on what really moves the needle.

If your fitness journey feels like a never-ending checklist of “have tos,” this episode is your wake-up call.You’ve been telling yourself: ➡️ “I need to be more consistent.” ➡️ “I need to get my workouts in.” ➡️ “I need to eat better.”But that language? It’s quietly draining your motivation and reinforcing shame, pressure, and powerlessness.Today I’m breaking down how your words shape your results. We discuss:🧠 The subtle shift from “need to” to “want to” that can unlock motivation💬 Why your internal dialogue is the most powerful tool you have⚡ How language reflects your locus of control👩‍👧 A personal story + real-world analogy to help you stop “trying” and start decidingIf you’ve ever felt stuck in a rut, like you’re failing before you start, or like you’re constantly “starting over”…this one’s for you.

🍷“I want to enjoy a drink… but is it ruining my progress?” If you've ever felt torn between your fitness goals and saying yes to a night out, this episode is for you. 👀You’re trying to hit your macros, hit your lifts, and maybe hit the town on Saturday night - but the moment you sip a cocktail, the guilt creeps in.➡️ “Will this slow me down?”➡️ “Should I just start over Monday?”➡️ “Do I have to give up drinking to see results?”You don’t need to choose between social life and self-discipline,  you just need a strategy. In this episode, I break down exactly how alcohol fits into your fitness goals:✅ What alcohol actually does to your metabolism, recovery, and sleep✅ How to track it (yes, even your spicy marg 🍹)✅ Why moderation is key,  and how to define your version of it✅ Mindset shifts and smarter swaps so you can enjoy life without sabotaging your progressListen now and learn how to enjoy the night out, without regret the next morning.

In today’s episode, I sit down with newly published author and business mentor Travis Dalrymple to unpack the lessons behind his provocative book, How to Suck as a Leader. Together, we explore what it really takes to become an impactful leader,  starting with the art of self-leadership.Travis shares honest insights on overcoming limiting beliefs, why feedback is your best friend (not your enemy), and how empathy and active listening transform not just teams, but lives. This conversation dives deep into the mindset shifts that separate mediocre leaders from great ones.🔑 Ready to level up your leadership from the inside out? Tune in to EP 96 now!Find Travis on IG at @travdalrymple

Social events shouldn’t sabotage your progress- they should fit into your life, not work against it. Today I cover some practical strategies to help you enjoy gatherings without guilt or backsliding on your health goals.You’ll learn how to:✅ Set clear intentions before any event so you know what success looks like✅ Make mindful food choices without feeling restricted✅ Plan ahead and control what you can - from your meals earlier in the day to your mindset going in✅ Handle alcohol intentionally, with pacing and hydration strategies that keep you feeling good the next dayThis conversation is about balance, not perfection. It’s your permission slip to show up, have fun, and walk away proud of how you handled it.Interested in 1-1 coaching? Apply below to set up your free discovery calllastdietforlife.com/coachingprocesspcc

The magic isn’t in fancy workouts -  it’s in doing the basics properly and consistently.In this podcast episode, I’m covering the training mistakes that are silently killing your results👀You’ll learn:✅ Why full range of motion beats chasing heavier weights with sloppy form✅ How to train close enough to failure to actually build muscle and burn fat✅ The real difference between warm-up sets and true working sets✅ How to use RPE and RIR to push with purpose - not just guess✅ Why hopping from program to program stalls your progress (and how to fix it)If you’re tired of spinning your wheels and ready to train like it matters - this one’s for you.New episodes drop weekly - don’t forget to subscribe, share, and leave a review if this helped you train smarter! 💪✨Interested in 1-1 coaching? Apply below to set up your free discovery calllastdietforlife.com/coachingprocesspcc

Does stepping on the scale in the morning start with intense anxiety and end with a shame spiral for you, too?Well you’re not alone, and you’re not broken.In my latest podcast episode, I explore the emotional and psychological weight women carry when it comes to the number on the scale.I break down how to:✨ reframe your mindset✨ understand natural weight fluctuations✨ see the scale for what it truly is - a lag metric that reflects long-term trends, not daily worth. We’ll cover how to build internal trust, practice positive self-talk, and celebrate non-scale victories that keep you motivated and grounded. If you’ve ever felt like your mood hinges on the number you see, this conversation will help you romanticize the small wins, approach your journey with more self-compassion, and remember: the scale is just a tool, 𝘯𝘰𝘵 a measure of your value.

Today we have a special bonus episode from the Radiant Revolution Podcast with Kim Schaper.In this episode of Radiant Revolution, Kim and I sat down to unpack what it really means to balance ambition with intuition.We talk about how high-achieving women can lean into structure without burning out.We also dive into the power of routines, the difference between discipline and force, and what it looks like to truly train for resilience- physically, emotionally, and energetically.This one’s for the woman who’s learning to slow down without losing her edge.Follow the Radiant Revolution Podcast here:https://open.spotify.com/show/2ioVjRXDk4bYhMTUA8dZS7?si=af310453e3134ce4Find Kim on Instagram at @kim.schaper

If you're wondering whether GLP-1 meds like Ozempic are the next miracle solution or just another overhyped shortcut, you're not alone.In this episode, we cut through the noise to have a nuanced conversation about GLP-1 medications- how they work, who they can help, and where they fall short.Whether you’re a coach, client, or curious consumer, this is the episode you didn’t know you needed.We unpack:⚖️ The mechanisms behind GLP-1s (like Ozempic & Wegovy)🥩 Why foundational habits like protein, strength training, and fiber STILL matter🌀 The messy middle: real client stories, side effects, and marketing red flags🧠 How we coach clients using GLP-1s without bypassing lifestyle change🧩 Special considerations for PCOS, metabolic dysfunction, and mindset shiftsGLP-1s are tools - not transformations.And this conversation will help you in your decision to use them or not, and if you do, use them wisely (or coach with clarity if your clients do).💬 Got thoughts or experience with GLP-1s? Drop them in the comments or share this episode with someone who needs to hear both sides of the story.Find us on IG PCC @permanentchangecoaching Marissa @marissaroyfitness Coach Julia @jult_fitCoach Rachel @rohr_28

You don’t need less stress - you need a stronger container.Ever feel like you’re doing all the self-care, yet still burned out, anxious, and barely hanging on?In this episode, we get real about the difference between relieving stress and tolerating it. Because the truth is - ice baths and journaling won’t fix what an overpacked schedule and zero boundaries are breaking.✨ Inside this conversation:💥 The missing link between burnout and your fitness goals🧠 Why stress isn’t the enemy… poor stress tolerance is💪 How lifting, structure, and challenge build emotional resilience🔥 Personal stories from Marissa’s journey through hormonal chaos and mental fatigue🛠️ Tactical tips to build a life that doesn’t need escaping fromWhether you’re an overachiever burning the candle at both ends or a coach supporting stressed-out clients, this episode will challenge you to stop chasing relief - and start building capacity.Want help navigating your health journey?Work with us 1-1: https://lastdietforlife.com/coachingprocess

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.If you’ve ever wondered: 👉 “Why do I still hurt if nothing is ‘technically’ wrong?” 👉 “Should I push through this or pull back?” 👉 “Why does the same pain keep coming back?”You’re not alone… and it’s not just about muscles and joints.Nick shares how the nervous system, stress, beliefs, and even daily life events (yes, like car troubles) all shape the pain experience.With deep empathy and hard-earned wisdom, he breaks down how to work with your body instead of against it- even when recovery feels frustrating.🔑 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

Feeling scatterbrained, overstimulated, and constantly stuck in a state of doomscrolling?It might be time for a dopamine detox 😮‍💨I recently cut out caffeine, social media, and mindless distractions for a full dopamine reset. The result? More clarity, self-discipline, and a deeper understanding of what was actually draining my energy.Inside this episode: 🧠 What a dopamine detox really is (and isn’t) 🌞 The daily non-negotiables that grounded me (10k steps, sunshine, silence) 📉 How overstimulation messes with your motivation and focus 🚫 Why we numb ourselves with scrolling, caffeine, and noise 💥 How removing distractions sparked new energy and mental breakthroughsIf you’ve been saying, “I just don’t have the bandwidth” lately…🎧Tune in to EP 88 of The PCC Podcast.

Still waiting to feel “ready” before you commit to change?In this episode, I’m peeling back the curtain on my own journey navigating hormonal imbalances, a mental health rollercoaster, and the messy middle of self-leadership and personal growth.I share what finally moved the needle for me and is now helping me get unstuck, and sharing WHILE I’m still IN it, not waiting until it’s all the way through to share the lessons.When you listen to the episode, you’ll hear:🧠 Why waiting until you're “motivated” is keeping you stuck❤️ How my personal struggles shaped my empathy and purpose💡 The role of mentors in finding clarity and momentum💰 How investing in your growth makes you show up differently🌱 Why committing to your future self is the ultimate act of leadershipIf you’ve been tiptoeing around the idea of change - this one’s your wake-up call.You don’t need more time or more information… you need to decide.

Mood swings, stubborn weight, low energy, and weird cravings…😵‍💫You’re not crazy, and it’s not just “getting older”... it’s your hormones.In this episode, I’m joined by hormone expert Kim Schaper (@kim.schaper) to break down the real reason so many women feel like strangers in their own bodies - and why the hormones insulin, cortisol, and oxytocin hold the key to getting back in balance. 🧬✨Here’s what we dive into:🧠 The hormonal hierarchy that rules your metabolism, mood, and energy⚖️ How stress hijacks your hormones (and how oxytocin can calm the chaos)👯‍♀️ Why community, joy, and connection are actual medicine🧘‍♀️ Small, doable habits that build hormonal resilience without overhauling your life⚠️ What women in their 20s to 40s need to know before they’re dismissed or misdiagnosedThis episode is your permission slip to stop “powering through” and start tuning in. 💛You don’t need a new supplement… you need a new strategy.