In this episode, Tina chats with IFBB Bodybuilding Pro, Diane Flores, about the dark side of bikini competitions. Diane shares her personal experience with how she discovered bodybuilding and bikini competitions and the reality of what is required to compete and change your physique. Diane talks about: - How she went from a teen mom to thriving entrepreneur - How a health scare inspired her weight loss journey - What to expect with bikini prep - Why hiring a coach is often necessary - The...

In this episode, Tina chats with Carrots ‘N’ Cake practitioner and coach, Naomi Altman, FDN-P, about the truth behind everyday toxic ingredients that show up in our daily lives and negatively impact our health and hormones. Naomi explains the idea of “toxic load” as well as some of the associated symptoms and what to look for and avoid in our personal care and cleaning products. She also provides simple steps to live a more toxic-free lifestyle. Naomi talks about: - Her story and what...

In this episode, Tina chats with Lacy Lain about the truth behind what is actually needed in order to balance your hormones, despite what you might hear on social media. Lacy debunks common misconceptions about balancing hormones, provides some nutrition and lifestyle recommendations, and encourages gathering a holistic approach for balancing hormones. Lacy talks about: - Her story and what brought her to functional medicine - The difference between conventional and functional medicine -...

In this episode, Tina talks about the importance of having the right mindset when it comes to losing weight. She shares real-life strategies to implement, mindset shifts to make, and gets clear on the goals and expectations needed for a successful fat loss phase. Tina talks about: - Mistakes women make when trying to lose weight - Why you must earn the right to diet - Signs you’re ready for a fat loss phase - Specific goals to set for your phase loss phase - Mindset shifts needed for...

In this episode, Tina chats with Andrea Wool about how to find the “sweet spot” for exercise when you have an autoimmune disease or other chronic condition. Andrea shares the importance of listening to your body and focusing on an individual approach. She also provides guidance on how to exercise effectively while being mindful of potential autoimmune flares and related symptoms. Andrea talks about: - Her story with autoimmune disease and fitness - How to find the sweet spot with...

In this episode, Tina chats with Valerie Cacho, MD about sleep health for women in perimenopause. As an integrative sleep medicine physician and women's sleep expert, Dr. Cacho discusses the reasons behind sleep issues and explains the role hormones play in women’s sleep patterns. She also provides actionable nutrition advice to improve sleep as well as supplements to consider. Dr. Valerie Cacho talks about: - Why sleep issues are more common in perimenopause - How hormones play a role in...

In this episode, Tina chats with Emily Field, RD, all about macro nutrition. She debunks many of the common misconceptions about macros, explains how they are a valuable tool to achieve specific health and physique goals (not just weight loss), and how macros can improve awareness and consistency for a truly sustainable approach to eating. Emily talks about: - Common misconceptions about macro tracking - How macros can improve your relationship with food - Why diet culture is not the same...

In this episode, Tina talks about the details of her signature group coaching program, Fit + Fueled. She provides a detailed overview of the program, which focuses on mastering the four main foundations for transformation: Mindset, Muscle, Minerals, Macros. Tina discusses the following: - Explanation of the Fit + Fueled Formula - Structure and format of Fit + Fueled - What’s included in the program - Exactly what you’ll learn in the curriculum - Tools she’s put into place to ensure your...

In this episode, Tina dives into the three most common mindset blocks hindering weight loss for women in perimenopause. She highlights a number of psychological barriers that may be holding you back from reaching your health goals and explores strategies to overcome them. Get ready to shift your mindset and take control of your journey towards a healthier, happier you! Tina discusses the following: - Why your mindset is essential for weight loss - How diet culture inherently makes us feel...

In this episode, Tina interviews Fit + Fueled alumni, Tara Hodge and Tara Carroll. They are both busy, working moms with high-stress jobs and health goals. They shared their experiences with the Fit + Fueled program, highlighting the significant role of mindset shifts in changing habits and achieving sustainable results. They chat about: - Short-term versus long-term weight loss solutions - How Fit + Fueled is different from other programs - Effort and attitude (“what you put in is what...

In this episode, Tina dives into the age-old debate: Should you cut carbs or fat to lose weight? With so much conflicting information out there, it can be challenging to navigate the best approach for effective weight loss. Tina highlights the pros and cons of the carbs vs. fat debate and the importance of adopting a personalized, sustainable approach to weight loss. Ultimately, the key is finding a dietary strategy that works for your preferences, lifestyle, and habits. Tina shares...

In this episode, Tina shares her personal experience with creatine and discusses its benefits in terms of muscle building, recovery, brain health, mood, hormones, and more. She also discusses the different approaches to using creatine as a supplement and how to choose one. Tina talks about: - Benefits of creatine for women - Whether or not creatine causes weight gain - How creatine affects women’s hormones - How to use creatine - Whether a loading phase is necessary - Creatine and hair...

In this episode, Tina talks about the challenges of cutting calories, and why it may not be effective for weight loss, especially in our 40s and beyond. She shares the importance of finding the right mindset for a successful fat loss phase as well as her insights and tips for navigating this process in perimenopause. Tina discusses the following: - Weight loss versus body recomposition - How negative self-talk and stress affects fat loss - How the thyroid impacts metabolism regulation and...

In this episode, Tina shares her love for minerals and how they have transformed her health, particularly in regard to her energy levels and overall mood. Through mineral testing and changing her diet, she found a solution that nourished her body and improved her overall well-being. Tina discusses some Simple Starts for your mineral journey: - Support Adrenals - Your Daily Habits - Prioritize Potassium - Support Digestion - Topical Magnesium - Consistency Women's Wellness Mineral Guide:...

In this episode, Tina shares her personal experience of finding balance between "more" and "less" while navigating the challenges of ulcerative colitis. Over the years, she sought natural healing methods—everything from functional testing and protocols to extreme diets and supplements—in the pursuit of remission. While her quest for healing seemed like the right path, Tina found herself feeling more and more hopeless and disappointed. She shares details about this emotional...

In this episode, Tina shares family, business, and personal updates as well as some of her favorite wellness and fitness products that help her stay motivated and support her health journey. From a game-changing walking pad and affordable, stylish leggings to her favorite supplements and go-to protein and electrolyte powders, these items have made a real difference in her daily routine. Tina discusses: - The pug’s magical new medication - What Quinn and Mal are loving lately - The...

In this episode, Tina speaks with Megan Brynok, a Board Certified Holistic Health Practitioner, and an FDN Practitioner on the Carrots ‘N’ Cake coaching team. She discusses the importance of understanding your body better, especially in relation to stress, burnout, and weight loss. Megan discusses: - What motivated her to become a functional practitioner - Her personal experience with metabolic damage - How stress affects weight gain and weight loss resistance - What burnout feels like...

In this episode, Tina speaks with Jessica Cording, a Dietitian, Health Coach, and Author. She discusses the importance of quality nutrition when it comes to mental wellness and trauma recovery. Jessica discusses: - What inspired her to become a dietitian - Her experience with PTSD and trauma recovery - Long-term effects of trauma - The role that nutrition plays in mental health - Specific dietary changes to support your mental wellness - What she wishes everyone knew about trauma - Tips...

In this episode, Tina speaks with Allison Jackson, a former bodybuilder, wellness coach, who focuses on macro nutrition and overall wellness for corporate professional women. She discusses the importance of finding the right balance and prioritizing health over aesthetics. She also shares valuable tips for transitioning from macro tracking to intuitive eating and listening to your own body. Allison discusses: - Why she quit bodybuilding after 10 years - Advice for transitioning from macros...

In this episode, Tina speaks with Nichole Krueger, a Functional Diagnostic Nutrition Practitioner and a Board Certified Holistic Health Practitioner as well as a practitioner on the Carrots ‘N’ Cake coaching team. Nichole shares her personal journey with postpartum depression, anxiety, and overwhelm as a mom of five. She also shares a number of nutritional strategies and lifestyle changes she implemented to improve her mental health. Nichole discusses: - Her journey with postpartum...

In this episode, Tina shares some simple holiday hacks to overcome sugar cravings that you can start RiGHT NOW. She also shares her personal journey as a “sugar monster” and how she eventually overcame her sugar addiction by nourishing her body with whole foods and minerals. Tina discusses: - Feeling out of control around sugar - Why holiday stress often leads to overconsumption of sugar - Understanding what your sweet tooth is telling you - Why a magnesium deficiency might be driving your...

In this episode, Tina speaks with Anna Rockstar, a coach, personal trainer, and registered nurse. Anna discusses why it’s important to have the right mindset when it comes to weight loss and implementing healthy habits. Oftentimes, we need to rewire our old ways of thinking for sustainable fat loss and body transformation. Anna discusses: - Leaving a career in nursing for online coaching - Weight loss versus being fit and healthy - Health implications of being overweight - How tracking your...

In this episode, Tina speaks with Megan Lyons, a Harvard graduate and a former management consultant turned holistic nutritionist. Megan discusses various health issues common to women in perimenopause, including thyroid problems, gut health, and blood sugar imbalances. She also shares the benefits of starting the day with a mindful morning routine and how it has completely changed the way she approaches the world. Megan discusses the following: - Why so many women are metabolically...

In this episode, Jen Kirsch shares the impact of stress on weight loss and overall well-being. She shares personal experiences as well as practical tips for managing stress. She also highlights the need to recognize and address stress in order to improve sleep, reduce anxiety, and promote overall health and weight loss. Jen discusses the following: - The impact of stress on physique change - Productive vs non-productive stress - A holistic approach to fitness and nutrition - Symptoms of...