In today's episode, we talk about bits and pieces of our own transformative journeys, and reassess some previously held beliefs about fitness, nutrition, and mindset. Each story highlights a shift from a restrictive perspective to a more informed, balanced understanding of health and wellness.“We wanna have more nutrient density in our diet, but heck… We gotta have some pop tarts, donuts, and pizza to live life and still be able to meet our goals.”- Amy Rudolph“If you’re successful in a way...

A quick note from us to update you our listeners on some upcoming changes to the podcast! Thank you all for sticking with us thus far, and we hope you continue to listen and learn!

In today’s episode, I share some personal reflections on the often-stigmatized topic of overeating, particularly in the aftermath of holiday indulgence. I talk about my own Easter “nutritional chaos,” and realistic expectations with your relationship with food. With a mix of humor and sincerity, the discussion turns to the difference between overeating and binge eating, emphasizing that the former is a normal part of life and not synonymous with a disorder. The episode serves as a reminder...

In today’s episode, Michelle Carvalho (Macros Fuel Muscles) certified macro coach, joins me to tell her story through yo-yo dieting which began at age 12, culminating in a transformative health journey as she approached her 40s as she embraced macro tracking and rejected food restrictions. She has lost and kept off over 85 pounds and gained a sense of food freedom.We talk all about overcoming food fear, maintenance, balance, weightlifting, self-compassion, and much, much more.“It’d been a lot...

Today, we’re talking all about maintenance and answering your questions!What is it?Why does the scale go up in maintenance?What are normal maintenance fluctuations?Why is maintenance harder than a cut?How do you know you’re lifting heavy enough to build muscle in maintenance?How long do I have to stay in maintenance before another cut?How can I increase my maintenance calories?Can I track progress in maintenance without the scale?Do I have to reverse diet or can I jump right into...

Registered Dietitians Liz Ward and Hillary Wright are the power duo behind Menopause Diet Plan, a resource designed to support women navigating the nutritional, physical, hormonal, and mental challenges of menopause. With over 30 years of experience each in nutrition and women's health, they bring a wealth of knowledge and a compassionate approach to a topic that has long been underrepresented in nutrition, fitness, and health discussions. Liz and Hillary are the co-authors of "The Menopause...

Today, we talk all about the magic macronutrient, protein! We discuss the importance of a protein-rich diet and its role in habit building, satiety, muscle growth, and “toning.” We talk about a few common reasons people struggle to eat enough protein, and share some simple ways to integrate more protein into your meals.Since this episode is a replay, you’ll hear us mention Team BFF’s 28 Day challenge from summer of 2023 - which is built to help participants begin building consistent habits...

Today’s episode is not for the faint of heart. I share my candid and caffeinated thoughts about the disconnect I often see between words and actions and the complexities of achieving personal goals. This episode will challenge you to acknowledge your own disconnects, and it will offer a firm and compassionate nudge towards alignment, accountability, and the genuine effort required to achieve the things you want to achieve and live an overall less frustrating life.“If you don’t look inside and...

In today’s episode, Won Dolegowski (@wondwellness (https://www.instagram.com/wondwellness/)) joins me to chat all about the importance of aligning fitness and nutrition with personal goals. We chat about the benefits of and problems with fitness classes like Orange Theory, the idea that lifting weights will make "women bulky,” the benefits of marinating in maintenance, the importance of family support and strategies for dealing with family dynamics and partner support in pursuing personal...

In today’s episode, we discuss how to make consistency easier and offer ideas to help listeners stay on track. We highlight the challenges and responsibilities that come with being in a calorie deficit, and stress the need for integrity and commitment to achieve desired results. We emphasize the individual nature of caloric ranges and the need to find a sustainable approach that suits each person's lifestyle and preferences. We also highlight the significance of adopting a flexible mindset...

What makes an exercise effective for hypertrophy? Kelly Mack (https://www.instagram.com/mackfitness305/) joins us today to walk us through the criteria needed for an exercise to be effective for building muscle.We also talk about periodizing strength, conditioning, and hypertrophy mesocycles. We talk about combo exercises (not to be confused with compound exercises) and why they’re not the right choice for getting toned, lifting straps, and rep ranges, how cardio plays a role in building...

Self-Sabotage: a struggle many face but often cannot figure out why they’re doing it or what to do about it. In today’s episode, we talk all about it. This one is a must-listen for anyone looking to break free from the cycle of self-sabotage, and anyone seeking practical advice on navigating through the complex emotions and behaviors that accompany them.“The nutrition and exercise stuff, when you boil it down, is really simple. People don't like to hear that, but it is actually kinda easy....

Dr. Gabrielle Fundaro, PhD is committed to combatting gut health BS, bridging the gap between current scientific research and its practical application, and helping individuals make informed decisions about their health and fitness. She holds a PhD in Human Nutrition, Foods, and Exercise and a BS in Exercise, Sport, and Health Education, as well as a decade of experience in both academia, research, nutrition and lifestyle coaching, speaking, and communicating.In today’s episode, Dr. Fundaro...

In today’s episode, we discuss a topic that's been buzzing in online forums and client discussions – the scale and its impact on our emotional health and decision-making. As the second month of the year rolls in, we’re notice a troubling trend: people's heavy reliance on the scale to dictate their emotions and choices.We shed light on the misconceptions surrounding body composition and body weight, highlighting how different these can be despite sharing the same numerical value on the scale....

In today’s episode, Nichole Andrews, The Oncology Dietitian known for her expertise in nutrition and cancer, joins me to debunk some myths and provide evidence-based cancer prevention advice. We discuss the misunderstood relationship between sugar consumption and cancer, the impact of lifestyle choices on cancer risk, and the importance of a consistently balanced diet. As we discuss alcohol, sleep, processed meats, and fiber, Nichole is is empathetic, practical, and grounded in the latest...

In today’s episode, we answer listener questions about nutrition, fitness, and mindset, with our characteristic blend of personal experience, evidence-based expertise, and compassionate advice, while debunking widespread myths along the way… This Q&A sesh ranges from the things we learned last year, the effects of extended fasting on health, plant-based diets and protein intake, to building muscle (specifically the glutes) and gym etiquette for teens. We also discuss the nuances of...

In today’s episode, Val Lusvardi joins us as we dive into the crucial aspects of fitness and nutrition, emphasizing the importance of dedication, discipline, and the power of habit formation. Val, a mom, wife, coach, and bikini pro athlete, shares h...

In today’s episode, we dive into the essential qualities of being a coachable individual and a great self coach, as well as the dynamics of a successful coach-client relationship. If you’ve invested in a 1:1 coach, you need to listen to this episode. We share experiences from both sides, and explore the fine line between guidance and hand-holding, highlighting the significance of personal accountability and resourcefulness in one’s journey.“How empowering is that? Versus ‘no, you just have to...

In today’s episode, nutrition researcher Alan Aragon joins us again, and this time we dive into the complex and often misunderstood world of dietary fats, specifically the controversial topic of seed oils. We specifically address common concerns and arguments around canola oil, olive oil, and the importance of looking beyond isolated nutrients or ingredients and focusing on the overall food matrix and dietary patterns. We speak a bit about how nutrition research and funding actually happens,...

In this insightful episode of the podcast, we dive deep into the essentials of creating a healthier lifestyle. This conversation is a perfect New Year kickoff, focusing on the 'big rocks' - the foundational elements crucial for sustainable health and wellness, from basic nutrition best practices to providing solid practices to level up your sleep routine. We debunk common myths and providing practical tips. Their approach is holistic, advocating not just for physical well-being but also for...

In today’s episode, Lindsay Parker (LiftingLindsay) joins us to share her journey into health and fitness. We chat about “starting where you are,” pushing outside comfort zone, truly experiencing maintenance, and how so many women are still feeling ...

On this episode, Shannon Collins (The Gym Nurse) joins me for an enriching conversation about a range of topics. Shannon shares her personal story of overcoming health challenges and we bond over similar histories and starting points in fitness, social media, and as coaches. We discuss the oft-overlooked importance of progress pictures and the tendency people have to over-analyze them in an unhelpful way.We discuss gym culture, fostering a welcoming gym environment, overcoming gym anxiety,...

In today’s episode, we discuss how a victim mentality is holding you back from reaching your goals and the importance of proactive living over a reactive existence, emphasizing the empowering choice of taking control over our responses to life's challenges. “You have more power than you give yourself credit for. It’s about as far from empowering as you can possibly get to stay in the victim mindset.”- IrisDeadlifts “You’re not capable of making a mindset change if you’re just numbing your...

Matt Van Der Laar (https://www.instagram.com/mattlaarfit/) is an online strength and nutrition coach who helps lifelong dieters conquer all-or-nothing thinking so they can sustainably lose fat without giving up their favorite foods. Matt joins us today, and shares how a family member’s health emergency brought him into the coaching world.We chat about what the phrase “diet culture” means to us, exploring the dichotomy between the extremes of diet culture and the "no fat loss" stance,...