Mindin' My Wellness

Is salt sabotaging your health or could it actually be the secret you've been missing? Everywhere you look, the wellness world is split—some say run from salt, others say dump it straight into your water bottle. So what's really true? I'm diving into the real science behind salt, sodium, and electrolytes, debunking the myths, the facts, and the hype for women juggling hydration, hormones, fitness, and energy. You'll hear what's behind the mineralization craze, how to know if you need more or less salt, and the surprising signs your body gives when you're out of balance.I'll break down which salts and electrolyte powders help, how much sodium is actually right for you, and the lifestyle triggers that could change your needs overnight. You'll walk away crystal-clear on how to make sodium work for your routine, with simple steps you can use immediately. Ready to cut through the confusion and finally feel confident about your hydration? Hit play and let's dive in.2:37 - Why Salt Has a Bad (and Confusing) Reputation Online3:30 – What Salt Actually Does for Hydration, Energy, and Hormones5:03 – The Big Differences Between Table Salt, Sea Salt, Himalayan Salt, and Electrolyte Powders6:16 – How Lifestyle and Diet Impact Whether You Should Supplement Salt or Electrolytes and the Simple Signs You Need More (or Less) Sodium in Your Diet9:57 – The Dangers of Hidden Sodium in Ultra-Processed Foods (and Why That's the Real Issue)10:15 – Easy, Safe Ways to Add Sodium Without Going Overboard 12:09 - How to Use Your Own Lifestyle (Diet, Activity Level, Biofeedback) to Decide if You Need More or Less Salt

Should you really be changing your workouts based on your menstrual cycle, or is “cycle syncing” just another wellness trend flooding your feed?In this Q&A episode, I'm answering Michelle's question and diving deep into the science, myths, and influencer advice behind cycle syncing your workouts. You'll learn what the latest evidence really says about training during the follicular, ovulatory, luteal, and menstrual phases, and whether it can actually boost your strength, physique, and energy, or if it's all hype. I break it all down into practical, easy-to-apply steps that will help you tune into your own biofeedback and get clarity beyond the social media noise.Curious if changing your workouts by your cycle will actually move the needle for you? Hit play and let's dive in.

Did you know men today produce just half the sperm their grandfathers did and that this decline could be sabotaging your conception journey? In this episode, I'm back with the founders of WeNatal, Ronit and Vida, to expose the surprising truth about male fertility, the everyday habits that might be holding both partners back, and why sperm health is absolutely critical for healthy pregnancy outcomes.Join us as we unpack the latest science, actionable lifestyle tweaks, and the simple steps couples can take together to tip the odds in their favor. You'll discover why it only takes three months for men to regenerate their sperm, and how both of you can optimize your fertility.If you're ready to feel empowered with clear, actionable strategies you can use alongside your partner to finally feel like a team again in this chapter of your life, hit play and let's dive in.4:22 – The Real Impact of Sperm Count Decline on Pregnancy Outcomes6:23 – Everyday Habits and Environmental Toxins That Quietly Wreck Sperm Quality7:22 – Why Alcohol, Saunas, and TRT (Testosterone Replacement Therapy) Deserve a Second Look When Trying to Conceive8:35 – How Swapping Plastics and Small Household Changes Can Boost Fertility16:32 – Sperm Regenerates Every Three Months And Why That Matters17:13 – How to Share Fertility Facts With Your Partner (Without the Nagging) 23:49 – The Simplest First Step: Why a Male Prenatal Might Be Your Best MoveEpisode Links:Snag a FREE month of Rest + Digest Magnesium when you subscribe to WeNatal, just use my code ‘mindinmymacros'Sign up for the WeNatal Fertility Master ClassLearn more about WeNatal: Website | Instagram Other Episodes You'll Love:Episode 125: 50% Less Sperm Than Your Grandfather? What Men Need to Know for Conception | WeNatal Founders, Ronit & VidaEpisode 19: The Truth About Fertility and Preconception with WeNatal

Did you know male fertility has plummeted 60% since the 1970s and it could be THE missing piece in your conception journey? If you're trying to conceive, feeling stuck, or want to make sure you and your partner are truly optimizing your chances, this episode is for you. I sit down with WeNatal's co-founders, Ronit and Vida, to unpack the breakthrough science on sperm quality, how men's health directly impacts not just conception but pregnancy outcomes, and what couples can do right now, together, to boost fertility.We get honest about why “trimester zero” (the pre-pregnancy stage) matters, what actually works for men, and how to motivate your partner without nagging or overwhelm. So if you want concrete, actionable steps for improving both partners' reproductive health and way more hope and clarity about next steps, hit play and let's dive in.4:51 – The sharp decline in sperm counts since the 1970s and why it's a big deal for couples10:12 – “Trimester Zero”: The science behind why both partners should prep before pregnancy 13:31 – Fertility is a team sport: Why focusing only on women overlooks half the equation10:33 – Real-life results: How small, sustainable lifestyle changes lead to better fertility outcomes 15:30 – Practical advice for getting male partners on board with health changes (without nagging)18:19 – Why supplements still matter during pregnancy and postpartum for men and womenEpisode Links:Snag a FREE month of Rest + Digest Magnesium when you subscribe to WeNatal, just use my code ‘mindinmymacros'Sign up for the WeNatal Fertility Master ClassLearn more about WeNatal: Website | Instagram Other Episodes You'll Love:Episode 19: The Truth About Fertility and Preconception with WeNatal

Ever wonder if your doctors are missing something crucial about your health? After four years of dead ends, confusion, and feeling dismissed, I finally discovered the truth behind my persistent symptoms—a PCOS diagnosis that changed everything. In this episode, I share the raw details of my hormone journey, including the missed red flags, overlooked symptoms, and the exact questions and testing that finally led me to answers.You'll get the inside scoop on why PCOS so often goes undiagnosed, the common (and surprising) symptoms to watch for, and practical, science-backed steps to advocate for your own wellbeing, even if doctors brush you off.You'll walk away from this episode armed with science-backed strategies, smarter questions, and a new sense of agency over your health. Don't wait years for someone else to connect the dots—find out what I wish every woman knew before their first doctor's visit. Hit play and let's dive in.If you have a question on your mind or a trend you want me to break down for you, I'd love for you to send it my way! I might feature it on the podcast and share my personal advice just for you. Ask me here. 2:25 – How Years of Doctor Dismissal Made Me My Own Best Health Advocate6:56 – Why Not Having Ovarian Cysts Doesn't Rule Out PCOS—Here's What You Actually Need to Know8:17 – The Overlap Between PCOS, Hypothalamic Amenorrhea, and Misdiagnosis9:22 – The Small, Science-Backed Diet Changes I Swear By for Blood Sugar & PCOS15:06 – How to Get the Right Blood Work (and Questions To Ask Your Doctor Now) Other Episodes You'll Love:Episode 121: Dismissed By Your Doctor? Here's How to Finally Get Answers About Your PCOS with Dr. Thais Aliabadi & Mary Alice Haney of SheMD PodcastEpisode 122: The Undiagnosed PCOS Epidemic: Lifestyle, Diet & Supplements That Work with Dr. Thais Aliabadi & Mary Alice Haney of SheMD PodcastEpisode 34: My Hormone Journey: Hypothalamic Amenorrhea, Candida, and More!

Do macros and food tracking just feel like another overwhelming item on your already jam-packed mom to-do list? You're not alone. This episode is about to change how you think about nutrition, motherhood, and your own postpartum goals.I'm joined by holistic skincare expert and mom of two, Celeste Thomas, who shares the exact flexible blueprint she used to transform her body postpartum, all while juggling the madness of motherhood.We dig into how to ditch perfectionism, nail down the basics of macros, and make nutrition simple (yes, even with toddlers and zero spare time). You'll hear how Celeste balanced real-life cravings, overcame food guilt, and found a sustainable, stress-free approach with lasting results.After this episode, you'll walk away with practical, realistic strategies anyone can use to reclaim confidence, build muscle, and truly enjoy eating again—no rigid tracking required. Hit play and let's dive in.If this resonates and you're ready to use macros to lose fat, build muscle and finally feel in control of your body again, then you're gonna want to grab your seat to my FREE Training, The Fat Loss Formula: https://mindinmymacros.com/formula5:25 – The Mindset Shifts That Helped Celeste Achieve Strength and Body Confidence8:59 – The Biggest Nutrition Surprises: Why “Healthy” Fats Can Stall Progress10:52 – How to Enjoy Treats Guilt-Free and Still Reach Your Goals15:18 – Why Tracking Just for a Short Period Builds Food Confidence for Life22:09 – How to Talk About Food and Strength with Your Kids (Not Weight)23:57 – Why Prioritizing Muscle Over “Losing Weight” Changes Everything for Moms29:53 – The Importance of Accountability and Why Moms Deserve Support Too

What if I told you that 75% of women with PCOS may be struggling with hidden symptoms and most haven't even been diagnosed yet? In this episode, celebrity OB/GYN Dr. Thais Aliabadi and women's health advocate Mary Alice from the SheMD podcast are back to reveal what truly moves the needle for PCOS. You'll get a step-by-step breakdown of the lifestyle shifts, nutrition tweaks, supplement strategies, and up-to-the-minute medical options (from Metformin to GLP1s and beyond) that work for REAL, busy women navigating PCOS. We're talking how to advocate for yourself at the doctor's office, what tests truly matter, and why your mood, gut, and hormones are all connected (plus, why that matters for YOU).You'll walk away knowing exactly how to take control instead of feeling lost, with new confidence in understanding your body and relief that you are on the right path to heal. Ready to find out the next step you might be missing—one that could finally make the difference? Hit play and let's dive in.3:23 – Why “Healthy Lifestyle” Isn't Just a Buzzword—It's the First Line of PCOS Treatment4:12 – The Surprising Reason Walking After Every Meal Is A Game-Changer for Your Symptoms4:34 – How Insulin Resistance Drives PCOS and What Really Works to Manage It4:50 – The Real Deal on Metformin Dosing for PCOS (Most People Start Too Low)5:27 – Supplements, Birth Control, or IUDs? What to Consider If You're Struggling With Mood Swings6:48 – Why Chronic Inflammation Deserves Your Attention and the Antioxidants That Can Help7:10 – The Link Between Stress, Adrenal PCOS, and That Stubborn Acne or Hair Growth8:28 – Stubborn Skin and Hair Symptoms: Why Patience Is Key and What Really Helps8:45 – The Overlooked Mental Health Side of PCOS And Why PMDD Isn't “Just PMS”10:12 – GLP1s, Weight, and PCOS: How Medications Can Be Game-Changers (and What to Know Before You Start or Stop)11:16 – Why Losing Weight Isn't the Only PCOS Fertility Barrier (And What to Do If You're Still Struggling)13:27 – How PCOS and Endometriosis Are More Connected Than You Think And What Most Doctors Miss14:46 – Egg Count 101: Why Every Woman (Even in Her 20s or 30s) Needs to Know Her Number19:38 – Why Women's Symptoms Get Dismissed And How You Can Advocate for Yourself at the Doctor23:36 – The One Must-Do If Your Appointment Is Only 15 Minutes: Walking In With a Clear ListEpisode Links:Take the Ovii PCOS Quiz by Dr. Thais AliabadiLearn more about Ovii: Website | InstagramConnect with Dr. Thais Aliabadi: Website | InstagramConnect with Mary Alice: InstagramCheck out their podcast: SHE MD Podcast | InstagramOther Episodes You'll Love:Episode 121: Dismissed By Your Doctor? Here's How to Finally Get Answers About Your PCOS with Dr. Thais Aliabadi & Mary Alice Haney of SheMD Podcast

Could your irregular cycles, persistent acne, or stubborn weight really be undiagnosed PCOS—just like 75% of women who have it but don't know? That's why in this episode, I'm sitting down with the hosts of the SheMD podcast, top PCOS specialist Dr. Thaïs Aliabadi (celebrity OB, leading PCOS expert, and the doctor trusted by women like Halsey, Khloe Kardashian, and Rihanna) and women's health advocate Mary Alice Haney to reveal why PCOS gets missed, the real symptoms you should be watching for, and what your doctors might be getting wrong about diagnosis.We're breaking down the easy-to-miss red flags, debunking the biggest myths, and giving you the knowledge to confidently advocate for your body no matter how many times you've been dismissed. You'll walk away knowing exactly what to ask for, what matters most, and how to finally get answers.3:59 – Why Over 75% of Women with PCOS Are Undiagnosed And Why That Number Might Be Even Higher 4:30 – How Widely Symptoms Can Vary (and Why That Makes Diagnosis So Tricky) 9:37 – The Three Simple Criteria Doctors Should Use (But Often Don't) for PCOS Diagnosis 11:11 – Why You Don't Need High Testosterone on Bloodwork to Be Diagnosed with PCOS 12:12 – The Top Causes, Symptoms & Family Patterns to Look Out For, Especially If You've Been Told “It's All in Your Head” 17:16 – How Personal Advocacy Beats Medical Dismissal (and Why You Should Never Throw in the Towel) 21:20 – The “Pillars” of PCOS and What Actually Drives Symptoms32:10 – Why Standard Treatments Like Birth Control Miss the Real Root Causes And What You Actually Need for Real Relief 34:38 – What to Ask Your Doctor (or Do at Home) If You Suspect PCOS36:32 – Why Building Knowledge (and Community) Is the #1 Step to Becoming Your Own Health Advocate34:38 – The Overlap with Endometriosis & Why It Matters for Fertility and Long-Term Health36:32 – Why Moms Should Watch for PCOS in Daughters and How One Founder Didn't Get Properly Diagnosed Until Age 45Episode Links:Take the Ovii PCOS Quiz by Dr. Thais AliabadiLearn more about Ovii: Website | InstagramConnect with Dr. Thais Aliabadi: Website | InstagramConnect with Mary Alice: InstagramCheck out their podcast: SHE MD Podcast | Instagram

Is creatine just another overhyped buff guy at the gym supplement, or is it the biggest untapped secret in brain health? In this Hot Take episode, I cut straight through the wellness noise and dig into the newest science on creatine—think mental clarity, retaining energy on zero sleep, supporting a healthy mood, and even possibilities for healthier aging. I'm breaking down what's fact and what's fiction, walking you through the new research emerging on brain function, hormonal shifts, stress support, and more. Plus, I'll bust the most common myths, so you know exactly what's safe, what actually works, and why women need a different lens on this supplement.By the end of this episode, you'll walk away knowing if creatine deserves a spot on your wellness shelf and how to use it smartly for genuine, research-backed results in your daily life. The question is… Are you missing out on a science-backed edge, or is creatine just another trend? Hit play and uncover the answer now.00:14 – Why Creatine Is Getting Attention Beyond Bodybuilders and What the Science Actually Says2:01 – How Creatine Supports Energy for Muscles and Brain (Not Just Bulk!)3:43 – What the New Research Shows About Creatine and Women's Brain Health6:15 – The Truth About Creatine for Vegetarians, Vegans, and Plant-Based Eaters6:47 – Can Creatine Help With Mood, Depression, and PMS? The Surprising Research7:12 – 4 Big Misconceptions About Creatine—Bloating, Weight Gain, and Kidney Health Debunked 8:12 – The Best Way to Take Creatine, including Loading Phase vs. Maintenance Dose and What's Actually Needed10:36 – Who Should (and Maybe Shouldn't) Consider Creatine? Dosage, Side Effects, and Safety Tips11:42 – Why Creatine Monohydrate Is the Only Form Worth Your Money and Attention12:26 – My Honest Hot Take: Is Creatine Worth Adding to Your Wellness Toolkit?

Are you constantly juggling a million things and wondering if forcing yourself to work out is helping or just wearing you down?Today, I'm answering a question submitted by one of our amazing listeners, Nicole, regarding how to walk the fine line between pushing yourself to work out and truly listening to your body, especailly when you're a busy woman juggling family, business, and non-stop responsibilities.In this episode, I'm breaking down my personal framework for navigating that fine line so you can stop guessing and start making choices that actually fit your life. I'll walk you through my own approach to balance, how I genuinely assess which wellness habits deserve my energy right now, and how to shift your priorities when life is anything but predictable.By the end, you'll know exactly how to tweak your routine to feel energized, not exhausted, and create sustainable habits that work for real, busy women.2:55 – The Real Reason Exhaustion and Lack of Sleep Might Be Sabotaging Your Wellness Routine 5:37 – Why It's Essential to Map Out Your “Buckets” (Family, Work, Health, etc.) to See Where Your Energy Goes7:33 – What Asking for Help, Delegating, or Deleting Tasks Can Do for Your Well-Being10:35 – When Cutting Back on Workouts (from Five to Three Days) Is the Healthiest Move You Can Make13:45 – How I Schedule Workouts Like “Appointments” and Why You Should Too16:24 – Why Your Gold Standard for Self-Care Will Change As Life Changes (And That's Okay) 17:40 – Real-Life Example on How I Dial Down Exercise During Life's Busiest (a.k.a. Overwhelming) Weeks19:33 – How to Build a Flexible, Sustainable Wellness Routine—No Guilt Required

What if the silent culprit behind fatigue, dull skin, and cellular aging isn't just stress or late nights but something happening deep inside your cells every single day?In this episode, I sit down again with Dr. Nayan Patel to unravel the invisible influence of oxidative stress and the real, practical steps you can start doing today to not just slow aging, but to feel and look your absolute best without falling down the supplement rabbit hole. You'll get actionable, simple hacks to naturally boost your defenses, plus discover whether a topical antioxidant could be your ultimate skin and energy secret weapon. If you've ever wondered how to stack better habits into your busy life (and almost effortlessly crowd out the ones that are dragging you down), you'll find a grounded, science-backed roadmap right here.Imagine swapping overwhelm and confusion for clarity, confidence, and a strategy to help your body thrive against modern stressors from the inside out. There's a powerful, science-backed antioxidant method you probably aren't using—and trust me, you're going to want to. Hit play now, and find out what you've really been missing.If you're ready to lessen oxidative stress and manage aging, shop Dr. Patel's topical glutathione products here.

Could your daily habits be secretly speeding up aging, draining your energy, and clouding your mind without you even realizing it? In this episode, we're exposing oxidative stress, the hidden force quietly damaging your cells and fast-tracking everything from dull skin and fatigue to chronic disease. In today's episode, I'm joined by Dr. Nayan Patel, one of the leading voices on cellular health, to break down the science, reveal the most common triggers, and show you exactly how these “invisible” stressors fly under your radar until it's too late.You'll learn the early warning signs that most people ignore, why even healthy habits can backfire, and what every woman should know about staying ahead of the aging curve—long before health issues set in. We're simplifying the science so you can spot trouble early, protect your health, and make choices that really move the needle.You'll walk away feeling empowered instead of overwhelmed, with a clear action plan for younger, stronger cells (and glowing skin to match). Ready to find out what's really behind your fatigue and how to fix it before it costs you? Hit play and let's dive in.If this resonates and you'd like to dive deeper into glutathione (the master antioxidant) and how it can help slow aging and fight disease, grab a copy of Dr. Patel's book The Glutathione Revolution here.

What if lasting health wasn't about chasing the latest trend, but simply mastering seven science-backed habits even on your busiest days? After years of expert interviews, I've discovered these foundational routines are the true game-changers for your energy, hormones, metabolism, and well-being—no perfection (or overwhelm) required.In this episode, I break down each habit and show you how to weave them into real life, from getting enough quality sleep to making nutrition feel effortless, upgrading your stress toolkit, and tapping into the power of community and connection. You'll walk away with simple, sustainable action steps and the clarity to know exactly where to start.Ready to ditch the wellness noise and see real progress? Press play to uncover the seven habits experts swear by and which one could make all the difference for you.If you want to dive deeper into optimizing your gut health, check out the gut test I personally used with GutPersonal: https://mindin-my-wellness.captivate.fm/guttest. Get 10% off at checkout using the code MINDINMYMACROS.

What if everything you thought about health was missing the point? In this first episode of the newly rebranded Well On Her Way podcast, I share how chasing that picture-perfect body actually derailed my true wellness and the pivotal shifts that brought me back to real, holistic health. If you're overwhelmed by endless wellness fads and tired of feeling stuck, I'm revealing what actually works, what's just hype, and how you can finally navigate the noise with confidence.You'll walk away from this episode with a fresh, empowered perspective on health that goes far beyond just looking good. You'll get real-life insights, practical steps you can use today, and a sneak peek into the science-backed strategies and expert interviews coming your way. If you're ready to finally feel aligned, energized, and in control, press play now and see why this journey could change everything.

What if your definition of wellness has been totally missing the mark? In this special solo episode, I'm sharing a big, exciting shift for the podcast and revealing how my own journey—through gut health struggles, infertility, and motherhood—has inspired a fresh direction. You'll get a behind-the-scenes look at why the wellness space needs less noise and more honest, actionable clarity, plus a teaser of what's coming next for this community.If you're craving real answers and sustainable wellness that actually fits your life, you won't want to miss this. Get ready for a transformation and a reason to fall in love with your health journey again. Hit play now to find out what's changing and how it's all for you.And make sure you hit the ‘Follow' button for this show on your favorite podcast app so you do not miss the very first episode under the new name. Thank you from the bottom of my heart for being a part of this journey ❤️HEAD TO THE SHOW NOTES: https://mindin-my-wellness.captivate.fm/episode114Mentioned in this episode:Ready to support your fertility and pregnancy? Head to https://mindin-my-wellness.captivate.fm/wenatalsupplements to get your first month's subscription and receive a free month of WeNatal's Magnesium supplement.

Are you drowning in wellness hype and supplement overload, but still wondering what actually works? With endless ads promising magic results, it's no wonder we feel lost about what really moves the needle for women's health. In this episode, I sit down with Bridgitte Mallinson, a registered dietitian, GutPersonal founder, and busy mom to expose what's legit, what's a waste, and how to finally personalize your supplement game.We're unpacking the truth behind medical-grade versus influencer brands, the real role of magnesium and probiotics, and Bridgitte's expert tips on creating a health plan that's simple, realistic, and tailored to you. Whether you're struggling with gut issues or just want clarity in the wellness aisle, this episode is your shortcut through the supplement maze.You'll leave with relief, a clear plan, and the confidence to ditch the overwhelm and focus on what matters. Press play to find out which supplements are truly worth your time, your gut (and your wallet) will thank you!If you want to dive deeper into optimizing your health and creating a sustainable wellness plan, check out https://www.gutpersonal.com/. Whether you want to book a service or get your supplements, get 10% off at checkout using the code MINDINMYMACROS.

Tired of waiting for life to calm down before you get healthy? I walked back into strength and lost postpartum weight without tracking every bite and I want to show you how.In this episode, I share five flexible nutrition moves I use with clients that focus on protein, fiber, blood sugar balance, and thinking in weekly averages instead of perfection. You will get concrete tweaks you can try this week to boost energy and crush cravings without the burnout.You'll leave with a simple, doable plan that actually works for real life and the one tweak that slashed my cravings in half. Press play now to find out what it is and why it might change everything for you.

Did you know your home's air might be sabotaging your sleep, focus, and even immune health—no matter how clean you keep everything else? In this episode, Mike Feldstein, founder of Jaspr, is back for a myth-busting and eye-opening look at what's really lurking in our indoor air and, more importantly, the easy everyday fixes you can make right now.We're talking practical hacks you've never considered, from the hidden risks in your cleaning routine and furniture to foolproof ways to ventilate every room, even if you're on a tight budget. You'll hear exactly how to tell if your home's air is secretly stressing your body, and what to do about it without going overboard.The transformation? More energy, better sleep, cleaner breathing for you and your family starting today. Ready to feel the difference and finally turn your home into a true wellness sanctuary? Press play and let's get started! What you'll learn might just blow your mind.

What if the air inside your home is quietly wrecking your energy, sleep, and mood, even if you feel “fine”? In this eye-opening episode, I chat with Mike Feldstein, founder of Jaspr, to reveal why indoor air is often five to ten times dirtier than outdoor air, how your “airtight” house could be trapping invisible toxins, and why even non-allergy sufferers should rethink what they're breathing.You'll learn the surprising ways poor air quality sabotages deep sleep, mental clarity, and immunity and the simple, science-backed fixes that can create a home environment where you actually thrive.You'll walk away rethinking your routines and ready to breathe, sleep, and feel better at home. Curious if your air is making you tired or foggy? Hit play now to find out what you've been missing.

Are you unknowingly sabotaging your own success when it comes to your health and body goals, even when you feel like you're doing everything right? In this episode, I'm breaking down four sneaky ways you might be getting in your own way, from falling into the comparison trap to focusing on tiny “health hacks” instead of the habits that actually matter. I'll share the real reasons behind why quick fixes never stick, why willpower keeps betraying you, and how to finally shift your mindset for good.By the end of this episode, you'll know exactly what's been keeping you stuck and, more importantly, how to get out of your own way so you can actually start moving toward your goals with confidence and clarity.

What if thriving through perimenopause wasn't about depriving yourself or surviving endless cycles of misery? In this episode, I'm joined by Kim, a 55-year-old mom of three who tried everything from extreme fasting to vegetarianism, only to stay stuck, frustrated, and exhausted. Hear how she ditched the old diet rules, discovered macros and strength training, and lost 12 pounds and 12 inches, all while regaining confidence and joy in her body.We'll unpack the real, non-diet approach that transformed Kim's midlife wellness, dig into why most “solutions” actually backfire, and reveal what it honestly takes to see (and feel) sustainable change in your 40s and 50s. You'll walk away knowing exactly how you can break free from self-criticism and finally make progress that sticks.If you've ever wondered, “Will anything ever work for me again?”—the answer is in this episode. Hit play to find out Kim's real turning point and all the “aha” moments that got her there.

What if I told you that so much of what you THINK you'll do as a new mom totally changes once you're actually in the messy, magical trenches of motherhood? In this episode, I'm getting personal about all the “hot takes” and behind-the-scenes decisions Eric and I made—sometimes against conventional wisdom—during my first 10 months with Blakely. We're talking breastfeeding versus formula, real talk on night weaning and sleep training (including what I swore I'd NEVER do!), how we approach solids and screen time, and why changing your mind as a mom is basically a rule, not a failure.If you've ever wondered, “Am I doing motherhood ‘right'?” or felt a pang of guilt comparing your journey to anyone else's, you'll walk away from this episode feeling validated, informed, and so much less alone. You'll get clear insight into what worked for us, what absolutely didn't, and tiny tweaks I'll make next time—all shared openly so you can cherry-pick what fits your own family.If you're ready for a real, unfiltered take on the highs and lows of new motherhood, plus one thing no one warned me about (that completely rocked my world!) tap play now.

If you think summer means you have to hit pause on your health goals, it's time for a reality check.If your calendar feels like a tornado of kid chaos, work, and endless activities, you're not alone…but what if you could make real progress toward your best self even in the busiest season?In this episode, I'm giving you the exact habits and strategies I use (as a busy new mom and nutrition coach) to stay on track, even when nothing goes as planned. You'll learn how to design tiny habits that stick (even on 10% energy days) and build a flexible nutrition approach that actually fits into real life. Ready to rethink what it means to make progress, even in the thick of summer chaos? Hit play now and see how much progress you can make (even when you're busy).

Could your glowy, youthful skin be just a few habits away—no needles required? If you've wondered whether it's possible to fight fine lines, boost radiance, and embrace aging gracefully without Botox or fillers, this is the episode you don't want to miss. I'm joined by Celeste Thomas, holistic skincare expert, mama of two, and former aesthetics nurse (who's seen behind the curtain of the Botox industry), and we're exposing what really works to get that coveted skin glow.From frownies and gua sha to the real reason gut health might be sabotaging your skin, we're diving into practical, accessible, and totally non-toxic beauty hacks. Plus, we're getting radically honest about what worked, what flopped, and what you can do, even on your busiest days. Want to know the one thing I swapped into my routine (inspired by Celeste herself) that made all the difference? Hit play now to get the full scoop because what you discover might totally reshape your approach to skincare, self-care, and confidence.

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.