Mindin' My Wellness

What if the secret to unlocking the strongest, most confident version of yourself isn't eating less and working out harder, but actually fueling your body with more? In this episode, I chat with my inspiring former client, Drew, about her powerful transformation on how she ditched restrictive diet rules, embraced food freedom, and finally looked and felt like someone who works out and enjoys her food.Drew opens up about what it was like to break free from decades of undereating and overexercising, how macros completely changed her approach (including how to make it work even as a busy mom of two!), and what it actually takes to build muscle, drop body fat, and let go of perfection. We go deep into the transition from religiously tracking macros to effortless mindful eating and how getting support through the holidays changed everything.If you're wondering how to create results that last without tracking forever or want to hear what it feels like to finally feel confident, powerful, and in control, hit play now. Drew's story will show you exactly what's possible.

What if I told you your adult acne isn't just about “hormones” and that some of your favorite healthy habits like protein powders, collagen, and biotin could be sabotaging your skin? In this episode, I'm joined by my personal skin gurus and the voices behind The Porefessionals podcast to break down exactly why acne shows up later in life, the sneaky triggers even dermatologists miss, and why “healthy eating” isn't always acne-friendly.We'll also share our unfiltered ratings of buzzy skincare trends that everyone's obsessing over on social. Whether you've battled acne your whole life or it's suddenly appeared out of nowhere, you'll walk away with actionable strategies you can use today to start healing your skin from the inside out. Hit play now to get the inside scoop and discover what might really be driving your breakouts.

If you've ever raided the pantry after a long day and thought, “Why am I eating this? I'm not even hungry…” This episode is for you.I sat down with Dr. Melissa McCreery, a psychologist and emotional eating expert, to unpack the real reason busy, high-achieving women feel out of control around food. And guess what? It's not willpower. We talk hidden hungers, the emotional gaps no diet can fix and the tiny mindset shifts that change everything.What if your cravings aren't the problem, but the clues? Hit play to find out what your late-night snack might really be trying to tell you.

Think you're doing everything right for your health but still feel off—brain fog, bloating, zero energy? Same here.In this episode, I take you behind the scenes of my gut health journey, including the GI Map test that finally connected the dots and explain what your regular doctor isn't testing for.I'm joined by my personal gut expert, Jillian Smith, a functional Registered Dietitian who decoded my results and changed my healing game. You'll learn how to spot what's actually going on in your gut, what to do about it and how to build a personalized plan that gets results so you can finally feel clear, energized and in control again.

I cannot believe I'm saying this, but welcome to the 100th episode of the Mindin' My Wellness Podcast! Whether you've been here since day one or just stumbled in, this episode is different. It's not packed with tips or expert interviews, it's me, pulling back the curtain on my journey from burnt-out corporate employee to full-time women's macros coach and mom and how I built a business and life that finally feels aligned.I'm sharing the behind-the-scenes of how Mindin' My Macros started as a private Instagram account I was too nervous to share, even with my husband and how I slowly broke free from the “good girl” expectations and burnout that were quietly wrecking my health. If you've ever felt stuck on autopilot or wondered if you're meant for more but don't know what that looks like yet, this episode is going to hit home.And while I'm celebrating this 100th milestone, I'm also standing at the edge of something new. I'll give you a little sneak peek into what's next because just like in 2020, I'm feeling that gut pull again. If you're a woman who's always evolving, always growing, and always chasing the best version of yourself, hit play. This might be the spark you didn't know you needed.

Are you scared that upping your calories might undo all your hard work? You're NOT alone. This episode is all about the huge fear most of us face when it comes to reverse dieting and the dreaded thought of gaining weight, especially after you've just finished a cut or dieting phase. I'm diving deep into what a reverse diet actually is, why it's the essential (and most overlooked) next step for metabolic health, and how it could be the missing piece you need to see real, long-term results.I'll break down the difference between ‘weight gain' and ‘fat gain' (because yes, they are totally different things!) and why obsessing over the scale number can hold you back from true body transformation. Plus, I'll share my own personal postpartum journey and why the scale barely budging is actually a good thing for me right now, and what I want YOU to focus on instead.This episode isn't just a pep talk, it's your permission slip to finally do things differently. So if you've ever felt like you're doing all the right things but not seeing the payoff, hit play now. Because the real transformation? It's not just in your body, it's in your mindset.

If you think cavities are just about sugar and skipping floss, this episode will completely flip that script. I sat down with Dr. Staci Whitman, a functional dentist who's blowing the lid off everything we thought we knew about oral health. What she shared about the connection between your mouth, gut, brain, hormones (yes, hormones!) and even sleep had my jaw on the floor… and honestly, it still is. Dr. Staci breaks down the real reasons so many of us (myself included) get cavities even when we're doing “all the right things,” the surprising link between mouth breathing and chronic health issues, and why what's happening in your oral microbiome could be the missing piece in your health puzzle. We also get into the truth about fluoride, the foods that are secretly harming your teeth, and what you can start doing today to protect your entire body—starting with your mouth.If you're a parent, a wellness nerd, or just want to stop dreading your next dental visit, this episode will change how you look at oral health forever.

Ever have those days when motivation totally vanishes and showing up for your goals feels impossible? In this episode, I'm sharing what to do when motivation is MIA and how to keep going toward your goals without burning out or beating yourself up. Whether you're navigating fat loss, juggling routines, or just surviving a chaotic season, there's a smarter, more sustainable way to keep going.I'm walking you through the mindset shift that's changed everything for me, especially in the chaos of postpartum and my personal fat loss strategy… one that leans on energy awareness and timeline thinking, not hustle and willpower. If you've ever felt like you're “failing” for not giving 100%, this conversation will change how you show up for your goals and your body.

If you're feeling that panic to drop fat before summer and finding yourself eyeing every crash diet and “magic” supplement, this episode is your reality check (and your game plan)!In today's episode, I'm breaking down why those quick fixes not only don't work, they could be quietly wrecking your hormones and setting you up for a rebound you definitely don't want.I'm sharing the real difference between weight loss and fat loss (because yes, it matters), how to set your personal nutrition baseline without cutting out all your favorite foods, and the simple two-step method I use with every client to create real, lasting change. If you want to feel amazing in your body this summer and beyond, hit play now!

Feel like you're doing everything “right” with your nutrition? Tracking your macros, getting your workouts in, drinking your water, but your body still isn't changing? You might be missing a few key pieces that no one's talking about. In this episode, I'm breaking down the top 5 nutrition mistakes I see even the most dedicated women making… yep, even if your routine feels dialed in.We're digging into the truth behind “saving calories,” why tweaking your macros too often could backfire, and the real reason that shiny new supplement isn't the solution you think it is. If you're ready to stop spinning your wheels and finally see real change, his episode is your wake-up call. Hit play, friend, you're gonna want this clarity!

Ever feel like you're stuck in a never-ending cycle of dieting—where you lose the weight, only to gain it back (and maybe then some)? You swear THIS diet is going to work, but somehow… you end up right back where you started. I've been there. In this episode, I'm breaking down why it's not your fault and why the real issue might be the way your body's been trying to protect you all along.We're talking diet burnout, metabolic adaptation (yes, it's a thing), and the science-backed strategy that finally helped me ditch the yo-yo dieting cycle for good. If you're over the hype of trendy diets like keto and Whole30 and want something that actually works with your body, not against it—hit play! And stay tuned, because I've got a special invite to a FREE live class that'll take everything we talk about here even deeper.

Six months postpartum… and wow, it's been a whirlwind! In this episode, I'm sharing a raw and honest update on how my body, mindset, and priorities have shifted—and trust me, it hasn't been as “bounced back” as it might seem from the outside.I'm talking about the messy middle… weight fluctuations, new routines, and learning to listen to my body in a whole new way. I'm also answering your top postpartum nutrition + macro questions and sharing how I'm now working with a coach inside my own Macro Accelerator program—walking the walk right along with you.Whether you're in the postpartum chapter yourself, thinking ahead, or just navigating a major life transition, this one's packed with real talk, helpful insights, and encouragement to help you feel a little more seen and supported on your journey. Let's get into it!

Ever feel like you're constantly defending your food choices or getting side-eye for tracking macros? You're not alone! In this episode, we're breaking down the negative stigma around macro tracking and showing you how it's actually about freedom, not restriction.I'll share practical tips on how to navigate those awkward conversations with skeptics, OWN your health goals, and communicate them in a way that feels empowering. Plus, you'll learn how macro tracking can benefit you and maybe even inspire the skeptics around you to rethink their own approach to nutrition. Hit play and let's dive in!

Feel like you're doing everything right but still not losing weight? Your thyroid might be the missing piece.This tiny gland controls your metabolism, energy, and even your mood. The problem? Many women have thyroid issues without realizing it, especially during postpartum, perimenopause, or menopause.In Part 4 of our Reset Female Hormones for Weight Loss Series, I'm breaking down how your thyroid affects fat loss and what you can do about it. No fancy tests or pricey supplements, just SIMPLE lifestyle tweaks you can start implementing today that can make a HUGE difference in your fat loss journey! Let's get into it!

Feel like your hunger is out of control, no matter what you eat? It's not just about willpower—your hormones could be running the show.In this episode, we're diving into Part 3 of the Reset Female Hormones for Weight Loss Series to break down how leptin (your fullness hormone) and ghrelin (your hunger hormone) impact fat loss. You'll learn how chronic dieting, poor sleep, and stress can throw them out of whack, making fat loss way harder than it needs to be.But don't worry, I've got you! I'm sharing simple, science-backed strategies to balance these hormones so you can manage hunger, stay on track, and make fat loss feel effortless. Hit play, and let's get into it!

Ever feel like your body is working against you once you hit your 40s? Like those stubborn pounds just show up out of nowhere and refuse to budge, no matter how “healthy” you eat or how many workouts you squeeze in? If you've ever wondered, “Is midlife weight gain inevitable for me?” Or “Is there actually something I can do about it?” This episode is for you.We're diving into Part 2 of the Reset Female Hormones for Weight Loss Series and getting real about perimenopause, shifting hormones, and what actually works to support your metabolism during this stage of life.Because…spoiler: midlife weight gain isn't inevitable. There are four key lifestyle shifts you can do right now that can make all the difference in fat distribution during this stage of life. And I'm breaking them down step by step. Let's get into it!

Do you ever find yourself asking why fat loss feels so much harder for you than it does for other people? You might be wondering if your hormones may be contributing to you not hitting your fat loss goals.In this episode, I explore the hormonal influences on weight loss, focusing on three key hormones: cortisol, insulin, and estrogen. You'll learn about their roles, how they function, and the lifestyle changes you can make to manage them effectively for better fat loss and body recomposition results.Tune in to find out how to work with your hormones rather than against them to achieve sustainable health and wellness.

Could a diet break be just what your body needs? Or is it going to hinder your fat loss efforts? In this episode, I am breaking down the truth about diet breaks. We'll explore the science behind diet breaks, how they differ from cheat weeks, and their potential advantages for long-term fat loss and overall wellness.If you're feeling burned out from continuous dieting or simply curious about an effective fat loss strategy, this episode is for you. Tune in to learn how to mindfully incorporate diet breaks and transform your fat loss journey for the better.

Are you noticing weight gain after a calorie deficit? Or are you concerned about maintaining weight loss after using GLP-1? These are all questions that I have been getting lately on my Instagram Q&A, and I'm answering them in this bite-sized episode. I'll share my tips on reverse dieting and recommend optimal intervals for measuring progress. You'll also discover sneaky ways to boost your protein intake, even during stressful times when your appetite isn't cooperating.Tune in to get the answers to these frequently asked questions and more.

C-sections can be an unexpected twist in your birth plan, but the approach to C-section recovery can make all the difference. In this episode, I'm thrilled to chat with Madeline Custer, who was an invaluable resource during my early postpartum period.Madeline is not only a wife and mom of two, with a third baby on the way, but she is also the founder and Head Trainer of MOVES APP. With a B.S. in Kinesiology and Exercise Science, she is a certified personal trainer specializing in pre and postnatal training.Join us as we delve into Madeline's journey, from navigating unexpected C-sections to discovering empowering recovery methods. Whether you're preparing for a C-section or just curious, this episode is filled with practical tips that will leave you feeling informed and supported.

How has your 2025 been so far? As we step into a new year, I'm taking a moment to shift our focus from nutrition to a topic equally crucial—mental health. Since becoming a mother, I've been driven more than ever to be the best version of myself for my daughter, and I'm eager to share what has been making a difference.In this episode, I'll reveal the four micro-habits I'm prioritizing in 2025 to enhance my mental health.Join me as I discuss these strategies and explore how they're not only improving my life but could also help you become the best version of yourself. Let's dive into this journey together!

Does fat loss top your list of body goals? You aren't the only one. Most women come to me for this very reason. However, with all the information out there on fat loss, it's easy to feel like you're constantly spinning your wheels and getting nowhere.In this episode, I am going to break down the five fat loss myths that are keeping you stuck from achieving your goals. I'll explore everything from the science behind each myth to clearing up the misconceptions I commonly see and provide actionable tips to help you finally start seeing progress in achieving your fat loss goals.So, if you've ever felt like you are doing all the right things but still not seeing results, then you're going to want to listen to this episode.

Raise your hand if you have been trapped in the cycle of yo-yo dieting? Me too. And many of my clients have fallen into this habit as well. So, in this episode, I sat down with a Macro Accelerator student, Melissa, to find out how she broke the cycle. Melissa is a 38-year-old mom of 2 girls, an Educator by day, and small travel business by night. She has done most major calorie-restrictive diets in the past but has seen unsustainable success. We'll dive into the strategies that helped her transition from restrictive diets like keto and intermittent fasting to a more flexible approach to macros through the Macro Accelerator program—even while traveling.If you are ready to feel inspired by how Melissa dropped 10 inches, and waved goodbye to the yo-yo diet cycle all while traveling over the summer and going to theme parks, then tune in.

Do you feel like you have hit a fat loss plateau? You are probably asking yourself, “What is going on?” So, I thought it would be super helpful to dive into what you need to know about fat loss plateaus. I'll explain what a fat loss plateau actually is—and what it isn't. And then, I'm going to give you five tips for overcoming that fat loss plateau and explain when maybe it's time to stop eating in a deficit and reverse diet if you actually have hit a plateau.I understand how incredibly frustrating and demotivating this can be, but before you take any drastic measures, make sure to tune into this episode.

Are you constantly swapping spin classes for extra calories burnt and still not seeing results? While it can be tempting to increase your cardio to try and expedite fat loss, it shouldn't be your first priority. In this episode, I'll break down the four key areas you should focus on before you consider adding more cardio. Because without addressing these, simply doing more cardio won't be effective.So, if you're ready to learn when and how to properly incorporate cardio for fat loss to achieve the best results—without sacrificing your health or valuable time—this episode is a must-listen. Let's dive in!

Can you believe we're already at the last day of 2024? This year has probably been the biggest year of my life, so to cap it all off, I'm sharing clips from your favorite episodes of the year.This episode is packed with golden nuggets, from my personal milestones to the invaluable lessons I've learned, to set you up for a successful health journey in 2025.If you're ready to leave yo-yo dieting behind and embrace a balanced, mindful approach to your health, this episode is tailor-made for you. Grab your headphones, fill up your water, and let's hit play on the best moments of 2024!

New year, new me, right? It's that time of year when I see many people setting their body goals for the year ahead. But, my friend, you are setting yourself up to fail if you don't go into the year with a game plan. In this episode, I will explain why it's important to have a game plan, to set goals, and to have a roadmap for the entire year. I will then explain exactly how I would plan that out step by step. So, if you are ready to head into 2025 with your best foot forward to reach your body goals, then listen to this episode.

I can not believe I am three months postpartum at the time of recording this episode. And let me tell you, I just love talking about my postpartum experience. So, I thought it was about time I gave you all an update. In today's episode, I'm sharing an in-depth look into my postpartum journey and dive into the various aspects of this new phase, from body changes to emotional experiences and everything in between. I address the popular but often misleading concept of "bouncing back" and share why I focus on feeling good rather than dieting. I also discuss the specifics of C-section recovery, including dealing with the scar and the infamous "C-section shelf."So, if you're ready for an honest look at postpartum life and are interested in tips on navigating this transformative time, this episode is for you. Grab your headphones, and let's dive in!

Could you improve your health and fitness results by using nutrient timing? While focusing on getting the right macronutrients is a priority, nutrient timing could help you optimize your results. In this episode, I break down the two main categories as it pertains to nutrient timing - how to time nutrients around workouts and sleep. So, I'll be breaking down the best times to eat protein, carbs and fats based on the current scientific research for those two categories and how it can help maximize things like energy, recovery, muscle growth, and sleep quality.If you're looking to take your fitness journey to the next level and make the most out of every meal, this episode is a must-listen.

Will intermittent fasting work for your goals? This is a common question that is dropped into my DM's, so in this episode, I will break down what you need to know to make the right decision around time-restricted feeding, also known as TRF or fasting.We'll break down the pros and cons of fasting for both muscle development and fat loss, and discuss the role protein intake plays in achieving muscle protein synthesis. I'll also share strategic advice on navigating social events and managing hunger with a fasting schedule.So, if you're pondering fasting as a tool for your health journey or unsure if it's the right approach for your body, this episode is packed with insights just for you. Grab your headphones, and let's dive in!

Is there a right way and wrong way to do ‘health'? With all the information out there, it can be easy to fall into the trap of thinking that way. That's why, in this episode, I am exploring the gray area in between. We'll explore the black-and-white thinking surrounding health and wellness, the pressure to pursue perfection, and the often-overlooked gray area where balance and mental well-being reside. I'll share personal insights and practical tips for navigating this gray area, from making mindful choices about products and ingredients to prioritizing mental health. If you've ever felt overwhelmed by the barrage of health information out there or pressured to conform to one extreme or another, this episode is for you. Let's find that sweet spot of balance together.

How often do you find yourself adopting the mindset of ‘once I have X, then I can do Y'? Whether that's fitness, health or anything else in your life, we have all been there. In today's episode, I'll debunk this common belief and share how taking "messy action" can pave the way to your goals, no matter the conditions.I'll walk you through my own postpartum journey, where I overcame the excuse of needing a home gym to start working out, and how this mindset shift transformed my path to wellness. Plus, I'll share practical strategies for setting small, actionable goals and leveraging what you already have to kick-start your progress today.So, if you're ready to ditch the excuses and take control of your health journey, this episode is packed with insights that could change your life. Let's dive in!

Are you a breastfeeding mama wondering if it is possible to achieve body recomposition during this phase of your life? I recently sat down with Dr. Shannon on her podcast ‘The Dr. Shannon Show' to answer this question.We discussed the unique caloric and macronutrient needs during breastfeeding, the role of hormones on our body's hunger cues, and my recommendations for pursuing body recomposition during breastfeeding.If you are ready to find the balance between breastfeeding and your body goals this is the episode for you.

It's the question I get asked almost every day: “Do I need to be in a calorie deficit to lose body fat?” And while the answer to this question could seem like a yes or no, there is so much more to unpack. This episode will highlight what you need to know about being in a calorie deficit and what it really takes to lose body fat. I'll dive into the differences between weight loss and fat loss, the critical role of macronutrients, and why not all calorie deficits are equal. And if you have been relying solely on your fitness tracker - I have some news for you. Tune in to find the answers and learn the most successful way to lose body fat.

Have you ever felt like you and your partner aren't on the same page? Our relationships directly impact our overall health, and that is why I am excited to have Stephanie Rigg on this episode to teach us about attachment styles and what they can mean for your relationship. Stephanie Rigg is a certified relationship coach and host of the On Attachment podcast. Her work explores how an understanding of our attachment patterns can help us to build healthier, more fulfilling relationships with ourselves and others.If you are ready to see your relationship through a different lens, this episode is a must-listen. We dive into what attachment styles are and their unique characteristics. Steph also shares many recommendations on how to really understand and work with your partner or yourself to better understand your own and your partner's attachment style and work through them to improve overall relationships.Tune in to understand your attachment style better, improve your relationship communication, and discover tools for healing and growth. Let's dive in!

Have you ever found yourself fearing carbohydrates? Are you guilty of cutting out entire food groups, often to the detriment of living your life? In this episode, I am joined by Dani from @danishealthyeats to share how she overcame her fear of carbs and orthorexia.Dani Breiner is a holistic nutritionist & personal trainer. After battling an eating disorder for over ten years & helping support her fiancé through a rare cancer diagnosis, she began sharing wholesome, real-food recipes online in hopes of educating others on the importance of nutrition & wellness from a preventative & healing standpoint. In this episode, she is going to share her personal battles with eating disorders, the mental and physical toll of restrictive diets, and the transformative impact of reintroducing carbs into her life. If you're ready to find freedom from food-related fears and build a healthier relationship with your diet, this episode is a must-listen. Let's dive in!

Have you been wondering if it is time to enter a reverse diet? You aren't the only one. I once again opened up a Q&A on my Instagram Stories to answer your most-asked questions. In this episode, we're diving into when to enter a reverse diet. Plus, I'll tackle two more hot topics that always pop up: choosing between hitting protein or your calories and the right amount of time to spend in maintenance.Tune in to this bite-sized episode to find out the answers!

Are you getting too hung up on the number on those dang scales? The scale is just one data point and can be misleading if relied upon alone to gauge progress. If the scale has been messing with your confidence or mental well-being, this discussion is for you.I'll walk you through the importance of using additional progress markers such as body measurements, photos, and biofeedback to get a holistic view of your journey. We'll also touch on advanced methods like DEXA scans for those who crave detailed insights.So, if you're ready to take the pressure off the scale and focus on sustainable, body-positive progress, you won't want to miss this one. Grab your headphones, and let's dive in!

Are you struggling to navigate the complexities of fertility and PCOS? Finding reliable answers can often feel disheartening. That's why I'm so excited to bring you this episode with Cory Ruth of @thewomensdietitian, my go-to expert for all things related to PCOS.Cory Ruth is a Registered Dietitian Nutritionist and women's health expert & is the founder and principal of The Women's Dietitian, a private practice and digital platform for women seeking nutrition support for hormone balance, PCOS, fertility, and weight management. She specializes in PCOS and nutrition therapy for infertility and assisted reproductive technology. In this episode, we cover what PCOS is, how it impacts fertility, and what are some of the misconceptions around PCOS and fertility. Cory will also provide action steps that you can take if you struggle with PCOS and are looking to conceive.So, tune in to discover effective strategies and expert advice that can transform your approach to managing PCOS and enhancing fertility.

It's finally here—the episode many of you have been waiting for: my birth story. While things didn't go exactly as planned, I still view it as a profoundly positive experience, and I'm thrilled to share every detail with you.Join me as I recount the intense labor, the relentless contractions, and the critical decision to opt for an epidural. I'll highlight the incredible importance of having support, the need to stay flexible with your birth plan, and how taking charge of your choices can transform a potentially overwhelming experience into one filled with pride and satisfaction.Whether you're an expectant mother or simply curious about the birth process, this episode is packed with heartfelt insights and practical advice. Learn how to handle the unexpected with grace and positivity, and maybe pick up some tips that could come in handy in your own journey.

Transforming your eating habits and body at any age can seem like an uphill battle, but get ready to be inspired. In this client spotlight episode, I'm joined by Jamie, a proud graduate of The Macro Accelerator (TMA) program, who completely transformed her body at 40.Jamie is a 41 year old teacher who has struggled with her relationship with food and exercise for most of her life. In 2023, she was introduced to the idea of macro counting and while normally she has a difficult time with change, she decided she needed a new mindset if she wanted the toned body she'd been wanting. As a result, she worked with Dani and her team to teach her all things macros and decided to trust the process.Tune in to hear Jamie's story of empowering herself through better nutrition, strength training, and mindful eating. Discover how she gained confidence, improved her relationship with food and exercise, and achieved sustainable success.

Is it ever too late to start strength training? You might be surprised to learn that the answer is a resounding no. To explore the transformative benefits of strength training, I'm joined by Angie Ward of @angiesfitfix.Angie is a mom of 5 and a grandma to 2, so she knows how tough it can be to fit fitness into a busy lifestyle! In her 28 years of experience in the fitness industry, Angie has coached just about every fitness format, from cycle to yoga to HIIT, but over the last 10 years, her primary focus has been on strength training. Angie is a big believer in the power that lies in building muscle at any stage in life. Tune in to discover how strength training can be your personal fountain of youth and help you maintain your physical abilities well into your golden years. We'll dive into practical tips on how to get consistent and find a rhythm, routine, and community to support you in your fitness goals. We'll also discuss why we should be focusing on strength training, and Angie will share some really amazing statistics that will blow your mind. If you're ready to embrace a stronger, more confident version of yourself, this episode with Angie Ward will guide you every step of the way.

Are you ready to use protein to its full advantage? There is a reason I am known as the protein queen, and in this episode, I am going to share with you exactly how you can use protein for fat loss. I'll be sharing how protein can boost satiety, reduce hunger, enhance caloric burn, and regulate blood sugar levels. I'll also share practical tips for increasing protein intake without overloading with fats. So grab your headphones, fill up your water, and get ready to learn how you can harness the power of protein to transform your body. Let's dive in!

If you are a new mom entering the postpartum period and are looking for some honest, real-life advice and stories, then you are in the right place. In this episode, I am joined by Tayla Burke and Tori Dietz for a heartfelt discussion on navigating the postpartum period.Tayla & Tori are the co-hosts behind Did We Just Become MILFS? the new mom podcast where they dive headfirst into the wild and wonderful world of motherhood while simultaneously fighting to keep their own identities alive. They highlight the highs, lows & everything in between bringing listeners real conversations about the things they don't tell you in the pregnancy & parenting handbooks.Whether you're planning for your first postpartum transition or tackling life with two under two, this episode provides invaluable insights into embracing the strength and resilience found in motherhood. Tune in and empower yourself with the knowledge to thrive during the postpartum period.

Ever wondered if it's possible to reduce cellulite? In this episode, we're diving into the science behind cellulite and the myths surrounding all those creams and lotions that claim to eliminate it. Spoiler: they're not quite what they claim to be.We'll explore what cellulite really is, how common it is (hint: 80 to 90% of women have it), and what factors contribute to its development. Plus, I'll share evidence-based strategies for reducing its appearance, including fat loss, strength training, and even lymphatic drainage massage.So, if you're tired of mixed messages and want practical tips for dealing with cellulite, this episode is for you. Let's tackle those dimples together.

If I asked about your fitness goals, chances are you'd say, ‘I want to lose fat and build muscle.' But is it really possible to achieve both simultaneously?In this episode, I'll delve into the complexities of body transformation and discuss why there's no one-size-fits-all answer. We'll explore the concept of nutrition periodization and how achieving sustainable progress often requires cycling through different phases while tuning into your body's unique responses.If you're wondering whether to focus on fat loss or building muscle first, the insights you need are right here in this episode. So grab your water bottle, and let's dive in.

Have you heard of the term insulin resistance but are unsure what it means, let alone how it can affect your health and well-being? This is a hot topic that I have wanted to cover for some time, and I have finally found the guest for it – Dr. Morgan Nolte. Dr. Morgan Nolte is a board-certified clinical specialist in geriatric physical therapy. Recognizing a lack of preventative education and care that focused on reversing risk factors instead of just treating symptoms, Dr. Nolte founded Zivli, an online course and coaching program that helps adults reverse insulin resistance for long-term weight loss and disease prevention.We'll explore what insulin resistance is, how to spot it through common signs and symptoms and discuss the tests you can take to determine if you're affected. More importantly, we'll answer a crucial question: Is insulin resistance reversible? We'll cover effective lifestyle and mental health strategies that can help prevent or even reverse insulin resistance.Tune in for a comprehensive discussion on not only identifying insulin resistance but also tackling it head-on with practical, life-changing steps. Discover how small adjustments in your daily routine can yield significant health improvements.

Are you excited about dining out but unsure how to log it in your food tracking app? Ever wondered if you need to spring for the paid version of MyFitnessPal? Join us for the final installment of our three-part series where I answer your top questions about making the most of your food tracking app.In this episode, I'll share all my favorite hacks, tips, and advice to help you track your meals with precision—even when you're enjoying a night out or cooking with oils and fats. Whether you're just starting with macro tracking or looking to refine your skills, this episode is brimming with practical advice to help you master your food-tracking app. So, grab your headphones and let's dive in. Get 15% off your Pique purchase, plus a FREE beaker and frother at piquelife.com/mindinmymacros

Have you been missing tracking those licks, bites, and tastes into your food tracking app? Or maybe you are forgetting about that seltzer you had the barbeque on the weekend. Tracking these can often seem overwhelming, so in this episode, I am answering five more of the common questions I get asked about food tracking. I'm sharing my pro tips on tracking alcohol, my essential pre-logging tips and guidance on accurately logging food measurements. Plus, I'll explain the importance of consistent tracking, from bites to big meals, making the process simple for beginners. If you're new to food logging or just need to refine your tracking skills, this episode is packed with actionable advice to make macro tracking seamless. Ready to simplify your wellness journey? Let's dive in.Get 15% off your Pique purchase, plus a FREE beaker and frother at piquelife.com/mindinmymacros

Feeling overwhelmed and slightly lost when it comes to logging your macros in your food tracking app? You're not alone—my DMs are filled with people asking similar questions about using their food tracking app effectively. So, over the next three weeks, we'll dive into your questions to help simplify your food tracking.I'll be tackling your questions about whether to log foods as raw vs cooked, how to navigate creating recipes in the app, and the best ways to use placeholders. If you're eager to master your food tracking skills, this is your go-to episode. Now, let's dive in!Get 15% off your Pique purchase, plus a FREE beaker and frother at piquelife.com/mindinmymacros

If your body isn't absolutely wrecked after you strength train, did you even strength train? If you are nodding along to that sentence, prepare to have your mind blown. I am joined by Dr. Shannon of @dr.shannon.dpt to debunk common fitness trends and tell us why gentle consistency is the key to long-term muscle growth and overall health. Dr. Shannon is a former physical therapist and the founder of Evlo Fitness. Her goal is to educate about the science of exercise so more women can get stronger without wearing their bodies down. Dr. Shannon has been personal training and teaching fitness for over 13 years. She has experience teaching various formats at gyms and studios, including kickboxing, yoga, strength, barre, and more. Shannon created Evlo to prove that fitness doesn't have to wear you down to build you up.Whether you're navigating fitness during pregnancy, trying to avoid chronic pain, or just looking for a balanced approach to exercise, this episode offers valuable strategies and perspectives. So put down that booty band and dive into what will actually move the needle in your fitness journey. Get 15% off your Pique purchase, plus a FREE beaker and frother at piquelife.com/mindinmymacros