The Tara Talk

For women who care about their health and are already paying attention to what they put in their bodies, skincare should be straightforward. It is not — because the information online is loud, contradictory, and often more driven by fear than evidence. In this episode, triple board-certified dermatologist Dr. Mamina Turegano cuts through all of it: the sunscreen myths, the ingredient fears, the products not worth spending money on, and what your skin actually needs to stay healthy long-term. Dr. Mamina Turegano is a triple board-certified dermatologist, internist, and dermatopathologist based in New Orleans — one of the only physicians in the country who holds all three certifications. She specializes in medical, cosmetic, and integrative dermatology, blending conventional and holistic approaches to skin health. With over 2 million followers across social media, she co-hosts the Skin Deep MDs podcast, has been published in leading medical journals, and brings the same evidence-based, no-fearmongering approach to everything she touches. What's Discussed: The one skincare step that outperforms everything else — and why consistency is the only metric that matters   SPF 30 vs. SPF 50 vs. SPF 100 — what the actual coverage difference is, what Dr. Mamina recommends for daily use, and the honest answer to "which sunscreen is best"   What three separate board certifications give Dr. Mamina that a standard dermatologist cannot offer — and why the internist lens changes how she reads skin from the inside out   The skincare categories you never need to spend money on — cleansers, moisturizers, and sunscreen do not need to be expensive   The face-washing take that would make most of the internet mad — and why she stands by it completely   What stress does to your skin at a biological level: cortisol, oil composition, inflammation, and why the cascade matters for women who are chronically under load   The benzene-in-sunscreen scare of 2022 — what actually happened, what the levels meant in context, and why the fear grew bigger than the evidence warranted   The sunscreen-causes-skin-cancer myth — debunked, with the ice cream and shark bites analogy that puts it in perspective   Chemical vs. mineral sunscreen: the endocrine disruption concern, what the animal studies actually show, and who should consider switching to zinc-based   Why sunscreen does not cause low vitamin D — and what is actually driving the low vitamin D epidemic   Toxic and problematic skincare ingredients — what to look for and what to avoid   Bacne and skin issues specific to women who train   Fungal breakouts — how to tell the difference from bacterial acne and what to do about it   What movement does for your skin at a cellular level   The link between metabolic health and skin   Ready for coaching that builds around your training and your health? Apply for BroadsCOACH at https://www.broads.app/broadscoach. Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/ Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara Check out more from Dr. Mamina Turegano: Instagram: https://www.instagram.com/dr.mamina/ Website: https://www.drmamina.com/ Consultation services: https://app.futureclinic.com/clinics/drturegano/profile

For way too long, I thought training more meant training better. Six or seven days a week, sometimes twice a day, because if I wasn't pushing my limits, was I even making progress? I see this all the time now. People grinding through back-to-back workouts, ignoring the signals their bodies are screaming at them. Constant fatigue, stubborn plateaus, weird little injuries that just won't go away. And for what? More isn't always better. In fact, sometimes, it's the very thing holding you back. I used to think I had to train like an athlete to see results—until my body literally forced me to slow the hell down. The truth is, real progress happens in the recovery, not just in the reps. And if you're stuck, exhausted, or just not seeing the changes you expected… it might be time to rethink your approach. In today's episode, I'm breaking it all down. We'll talk about the signs of overtraining—like constant fatigue, plateaus, and mood swings—and why they happen in the first place. I'll explain how too much exercise can actually mess with your strength, metabolism, and hormones, making it harder to see results. And, most importantly, I'll show you why rest days are just as critical as your workouts and how you can train smarter (not just harder) to get stronger, feel better, and actually make progress. If you've ever felt guilty for taking a rest day, or wondered why your workouts aren't hitting the same way anymore… this episode is for you! Because here's the deal: training smarter > training more. And learning to listen to your body? That's where the real gains happen. I Also Discuss: (00:00) Fitness Q&A (10:46) Effective Strength Training and Fat Loss (24:42) High-Intensity Interval Training (HIIT) & Mobility (32:07) Footwear for Strength Training Ready to work with a coach who integrates training and nutrition the way it was always meant to be? Apply for BroadsCOACH at https://www.broads.app/broadscoach. Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/ Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

Episode Notes For women who strength train, nutrition is the thing everyone has an opinion on and almost nobody explains clearly. The information is loud, it is contradictory, and a lot of it is coming from people who spent a week getting a certification online. The result is food noise — the constant mental chatter around what to eat, when to eat it, whether you ate too much or the wrong things — and it is exhausting. In this episode you will get clear, evidence-based answers from someone who spent four years and over 1,200 supervised clinical hours earning the right to give them. Sarah Bomer is a registered dietician, personal trainer, pre and postnatal specialist, and one of the newest assistant coaches on the BroadsCOACH team. She holds her master's degree in Nutrition and Dietetics from Metro State University of Denver and completed her dietetic internship at Children's Hospital before passing her national registration exam. She trains primarily women with a focus on building a relationship with food that actually supports their training — not one that makes it harder. What's Discussed: Who Sarah Bomer is — five years in fitness, group training to private clients, bridal and pre/postnatal specialization, and the four-year journey to becoming a registered dietician   RD vs. nutritionist — what the credential difference actually means, what it takes to become a registered dietician (master's degree, 1,200+ supervised hours, national registration exam), and why the word "nutritionist" has almost no legal or educational protection behind it   Why Sarah chose the evidence-based RD path over the shorter route — and what that deeper clinical training gives her clients that a nutritionist certification cannot   Protein for women — how much, why it matters, and what consistently undereating it actually costs you   What food noise is, why it is so consuming for women who are already doing everything right, and what it actually takes to quiet it   Why diets fail — the diet culture trap and what a sustainable approach to nutrition actually looks like versus restriction dressed up as a plan   Building a balanced plate — how to structure meals to hit macro and micronutrient goals without it becoming another thing to overthink   Food tracking — when it is a useful tool, when it starts working against you, and how to know which one it is for you   GLP-1 medications (Ozempic, Wegovy) — a nuanced, non-judgmental take on where they have a legitimate place, where they are being misused, and why undereating and malnourishment are the most common things she sees with clients on them   Rapid fire myth-busting: carbs after 6pm make you gain weight, you need to detox, eating fat makes you fat, you can out-train a bad diet, fruit has too much sugar, everyone should be gluten-free, breakfast is the most important meal of the day, if you can't pronounce an ingredient you should not eat it   What it is actually like to work with BroadsCOACH clients — and why the mindset women bring to Broads makes them a different kind of client to work with   The one piece of nutrition advice every woman should hear: nourish your body consistently   Ready to work with a coach who integrates training and nutrition the way it was always meant to be? Apply for BroadsCOACH at https://www.broads.app/broadscoach.   Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/ Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara Check out more from Sarah Bomer: Instagram: https://www.instagram.com/sarahbomersrd/

Body recomposition for women is one of the most underexplained concepts in all of fitness and the gap between "I know what a cut is" and "I know what recomposition is" has cost a lot of women a lot of wasted time on programs that were built for a completely different goal. Here is the thing. When most women say they want to tone up or lean out, what they are actually describing is recomposition. They just do not have a word for it. And that word — and the clear explanation of what it actually takes — has been missing from almost every conversation about women's bodies and training. Everyone talks about cutting and bulking. Nobody sits a woman down and says: there is a third option, it is probably the one you actually want, and here is exactly what it looks like. This episode is that conversation. What's Discussed: Why a stalled scale is not a plateau — and what it actually signals for a woman who is strength training and hitting her protein The simple definition of body recomposition: losing fat and building muscle at the same time, and why most women are already in the middle of it without knowing it The three options — cut, bulk, and recomposition — what each one actually does to your body and why the third one is the option diet culture never handed you The honest trade-off: why recomp is slower than a dedicated cut or bulk, why that is not a flaw, and why the metric everyone hands you (scale weight) does not align with the actual goal The biology of why recomposition works — muscle protein synthesis, fat mobilization, and why these two processes can run in parallel without a calorie surplus if the training stimulus and protein are where they need to be Who recomposition works best for — and the specific scenarios where a dedicated cut or bulk makes more sense instead The two non-negotiables: protein at 0.7–1 gram per pound of bodyweight and progressive overload — why both are required, and what happens to the whole process when either one is missing The four metrics that actually tell you recomposition is working — and why the scale is the least useful one of the bunch The five most common ways women accidentally sabotage their recomposition: chasing two goals with contradictory behaviors, undereating during the day and overeating at night, switching programs before the current one had time to work, treating lifting as a calorie-burning activity instead of a signal, and quitting in the window right before results actually show up What a real recomposition week looks like across all five variables: calories, protein, training, cardio, and recovery — made concrete How to find your starting point based on exactly where you are right now — and the single adjustment that changes more than any new program would Want to go deeper on everything covered in this episode, including the hormone piece? Our free Body Recomp Webinar covers it all. https://www.broads.app/body-recomp-webinar Ready to have progressive overload built in by design so recomposition actually happens instead of just being something you hope for? Apply for BroadsCOACH: https://www.broads.app/broadscoach Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/ Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

Body recomposition for women is one of the most underexplained concepts in all of fitness and the gap between "I know what a cut is" and "I know what recomposition is" has cost a lot of women a lot of wasted time on programs that were built for a completely different goal. Here is the thing. When most women say they want to tone up or lean out, what they are actually describing is recomposition. They just do not have a word for it. And that word — and the clear explanation of what it actually takes — has been missing from almost every conversation about women's bodies and training. Everyone talks about cutting and bulking. Nobody sits a woman down and says: there is a third option, it is probably the one you actually want, and here is exactly what it looks like. This episode is that conversation. What's Discussed: Why a stalled scale is not a plateau — and what it actually signals for a woman who is strength training and hitting her protein The simple definition of body recomposition: losing fat and building muscle at the same time, and why most women are already in the middle of it without knowing it The three options — cut, bulk, and recomposition — what each one actually does to your body and why the third one is the option diet culture never handed you The honest trade-off: why recomp is slower than a dedicated cut or bulk, why that is not a flaw, and why the metric everyone hands you (scale weight) does not align with the actual goal The biology of why recomposition works — muscle protein synthesis, fat mobilization, and why these two processes can run in parallel without a calorie surplus if the training stimulus and protein are where they need to be Who recomposition works best for — and the specific scenarios where a dedicated cut or bulk makes more sense instead The two non-negotiables: protein at 0.7–1 gram per pound of bodyweight and progressive overload — why both are required, and what happens to the whole process when either one is missing The four metrics that actually tell you recomposition is working — and why the scale is the least useful one of the bunch The five most common ways women accidentally sabotage their recomposition: chasing two goals with contradictory behaviors, undereating during the day and overeating at night, switching programs before the current one had time to work, treating lifting as a calorie-burning activity instead of a signal, and quitting in the window right before results actually show up What a real recomposition week looks like across all five variables: calories, protein, training, cardio, and recovery — made concrete How to find your starting point based on exactly where you are right now — and the single adjustment that changes more than any new program would   Want to go deeper on everything covered in this episode, including the hormone piece? Our free Body Recomp Webinar covers it all. https://www.broads.app/body-recomp-webinar Ready to have progressive overload built in by design so recomposition actually happens instead of just being something you hope for? Apply for BroadsCOACH: https://www.broads.app/broadscoach   Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/ Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara  

Body image for women who train hard is one of the most common and least talked-about traps in fitness. If you have been hitting your goals, staying consistent, achieving more — and still feel like it is not enough — that is not a discipline problem. That is a pattern that no amount of performance can fix on its own. In this episode you will hear from a woman who learned that at the highest possible level. Camille Leblanc-Bazinet is a seven-time CrossFit Games competitor and the 2014 Fittest Woman on Earth. At the peak of her career, her hormone labs came back menopausal — her body shutting down while her achievements kept stacking up. What she discovered on the other side of that, about worth, identity, and what strength actually means, is exactly the conversation women who train hard need to hear. Camille Leblanc-Bazinet is a seven-time CrossFit Games competitor, the 2014 Fittest Woman on Earth, a gymnast, gym owner, coach, and one of the most honest voices in fitness on what it actually costs to chase performance at the expense of everything else. What's Discussed: How growing up as a gymnast shaped her relationship with her body — and why the generational patterns she inherited from her mother and grandmother mattered more than any sport ever did Fueling for performance as the escape from restriction — and how that evolution also came with its own cost when performance became the only thing that mattered The hormonal crash at the height of her career: on paper menopausal while competing as one of the fittest women alive — and what that moment finally made her face What it actually felt like to receive body criticism online while holding a world title — and why no level of achievement made that noise go away Why she retired, what her body was asking her to pay attention to, and why she does not regret the decision The IVF journey, multiple miscarriages, surrendering — and what she found on the other side of that The first hard thing she ever did: setting one rule for herself every morning and what that installed in her that nothing external ever could The strongest thing she has ever done — asking for help on her knees after her daughter was born prematurely — and how that changed everything How she is intentionally breaking the generational patterns with her own daughter and why talking about struggle out loud is a form of parenting she never had modeled for her What strength means at this stage of her life — and why her answer is vulnerability and the willingness to say "I need help" Her closing message: sit still, find your light, hold yourself Ready for coaching that builds around the woman you actually are right now? Apply for BroadsCOACH at https://www.broads.app/broadscoach. Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/ Check out more from Tara LaFerrara: https://www.taralaferrara.com/https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara Check out more from Camille Leblanc-Bazinet: Instagram: https://www.instagram.com/camillelbaz/ ThunderBro: https://thundrbro.com/

Body image for women who train hard is one of the most common and least talked-about traps in fitness. If you have been hitting your goals, staying consistent, achieving more — and still feel like it is not enough — that is not a discipline problem. That is a pattern that no amount of performance can fix on its own. In this episode you will hear from a woman who learned that at the highest possible level. Camille Leblanc-Bazinet is a seven-time CrossFit Games competitor and the 2014 Fittest Woman on Earth. At the peak of her career, her hormone labs came back menopausal — her body shutting down while her achievements kept stacking up. What she discovered on the other side of that, about worth, identity, and what strength actually means, is exactly the conversation women who train hard need to hear. Camille Leblanc-Bazinet is a seven-time CrossFit Games competitor, the 2014 Fittest Woman on Earth, a gymnast, gym owner, coach, and one of the most honest voices in fitness on what it actually costs to chase performance at the expense of everything else. What's Discussed: How growing up as a gymnast shaped her relationship with her body — and why the generational patterns she inherited from her mother and grandmother mattered more than any sport ever did Fueling for performance as the escape from restriction — and how that evolution also came with its own cost when performance became the only thing that mattered The hormonal crash at the height of her career: on paper menopausal while competing as one of the fittest women alive — and what that moment finally made her face What it actually felt like to receive body criticism online while holding a world title — and why no level of achievement made that noise go away Why she retired, what her body was asking her to pay attention to, and why she does not regret the decision The IVF journey, multiple miscarriages, surrendering — and what she found on the other side of that The first hard thing she ever did: setting one rule for herself every morning and what that installed in her that nothing external ever could The strongest thing she has ever done — asking for help on her knees after her daughter was born prematurely — and how that changed everything How she is intentionally breaking the generational patterns with her own daughter and why talking about struggle out loud is a form of parenting she never had modeled for her What strength means at this stage of her life — and why her answer is vulnerability and the willingness to say "I need help" Her closing message: sit still, find your light, hold yourself Ready for coaching that builds around the woman you actually are right now? Apply for BroadsCOACH at ⁠https://www.broads.app/broadscoach⁠. Learn more about Broads: ⁠https://www.broads.app/⁠ ⁠https://www.instagram.com/broads_coach/⁠ Check out more from Tara LaFerrara: ⁠https://www.taralaferrara.com/⁠⁠https://www.instagram.com/taralaferrara/⁠YouTube: @TaraLaferrara TikTok: @taralaferrara Check out more from Camille Leblanc-Bazinet: Instagram: ⁠https://www.instagram.com/camillelbaz/⁠ ThunderBro: ⁠https://thundrbro.com/

You've been told cardio kills your gains. Or that you need more of it. Or that HIIT is the answer. Or that HIIT is the problem. You open Instagram and find a different opinion every time, and at some point you just start guessing  because the information around cardio is genuinely that contradictory. Here is the thing: cardio itself is not complicated. The noise around it is.  Just like with strength training, there are nuances with cardio that you need to know if you want to see + get results.  Most of the time, the lack of results are not because you're doing too little, but usually because you're doing the wrong type, at the wrong time, for the wrong goal. This episode fixes that. What's Discussed: The three types of cardio — Zone 2, steady state, and HIIT — what each one actually does to your body, and why knowing the difference changes everything about how you program your week Why Zone 2 is the most underrated form of cardio for women who strength train — and why a 30-minute brisk walk during a work call counts as a legitimate training session The Peloton problem: why the popular high-energy classes are almost always steady state or HIIT efforts, why that is not building the aerobic base you think it is, and what to choose instead How much cardio you actually need based on your goal — strength-first, balanced fitness, or training for a specific event — with realistic session numbers for each The interference effect: why doing cardio and lifting too close together blunts the results of both, why order matters, and the one exception that is not actually cardio Six signs your cardio volume is exceeding your recovery capacity — including the ones that show up in your joints and your sleep before they show up anywhere else Why the fix is always subtraction and not more effort — and why none of the warning signs mean you are failing A practical weekly structure for women lifting four days a week and women lifting three — with specific session types, timing, and how HIIT fits in as a tool rather than a default The specific cardio plan for the busy woman who lifts two to three days and has a Peloton she uses once a week. Let's simplify this! If your joints have been feeling beat up, grab the free Mobility Guide — five minutes a day for seven days. https://www.broads.app/mobility-guide For the full picture on how cardio, protein, and strength training work together to actually shift your body composition, the free Body Recomp Webinar covers all of it. https://www.broads.app/body-recomp-webinar Ready to have your cardio and training programmed so everything works together instead of against each other? Apply for BroadsCOACH at broads.app/broadscoach. Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads_coach/ https://www.instagram.com/broads.podcast/ Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

You've been told cardio kills your gains. Or that you need more of it. Or that HIIT is the answer. Or that HIIT is the problem. You open Instagram and find a different opinion every time, and at some point you just start guessing  because the information around cardio is genuinely that contradictory. Here is the thing: cardio itself is not complicated. The noise around it is.  Just like with strength training, there are nuances with cardio that you need to know if you want to see + get results.  Most of the time, the lack of results are not because you're doing too little, but usually because you're doing the wrong type, at the wrong time, for the wrong goal. This episode fixes that. What's Discussed: The three types of cardio — Zone 2, steady state, and HIIT — what each one actually does to your body, and why knowing the difference changes everything about how you program your week Why Zone 2 is the most underrated form of cardio for women who strength train — and why a 30-minute brisk walk during a work call counts as a legitimate training session The Peloton problem: why the popular high-energy classes are almost always steady state or HIIT efforts, why that is not building the aerobic base you think it is, and what to choose instead How much cardio you actually need based on your goal — strength-first, balanced fitness, or training for a specific event — with realistic session numbers for each The interference effect: why doing cardio and lifting too close together blunts the results of both, why order matters, and the one exception that is not actually cardio Six signs your cardio volume is exceeding your recovery capacity — including the ones that show up in your joints and your sleep before they show up anywhere else Why the fix is always subtraction and not more effort — and why none of the warning signs mean you are failing A practical weekly structure for women lifting four days a week and women lifting three — with specific session types, timing, and how HIIT fits in as a tool rather than a default The specific cardio plan for the busy woman who lifts two to three days and has a Peloton she uses once a week. Let's simplify this! If your joints have been feeling beat up, grab the free Mobility Guide — five minutes a day for seven days. https://www.broads.app/mobility-guide For the full picture on how cardio, protein, and strength training work together to actually shift your body composition, the free Body Recomp Webinar covers all of it. https://www.broads.app/body-recomp-webinar Ready to have your cardio and training programmed so everything works together instead of against each other? Apply for BroadsCOACH at broads.app/broadscoach.   Learn more about Broads: ⁠https://www.broads.app/⁠ https://www.instagram.com/broads_coach/ https://www.instagram.com/broads.podcast/ Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

Most women have been told to manage stress with mindset work, talk therapy, meditation and breathwork, or just pushing through. And those things can help… but none of them address what the body is actually holding — the tension that has been living in your muscles for years. And the stress patterns your nervous system built to protect you are still running in the background long after the original stressor is gone. That is what somatic healing addresses. And most women have never heard of it. Liz Tenuto spent ten years living with chronic pain and insomnia that started at fourteen. She saw every specialist, tried every modality — acupuncture, yoga, massage, meditation, craniosacral therapy. Nothing lasted more than a few days. It was not until a ballet teacher pulled her into a somatics class that something finally shifted. She cried in the bathroom after the first session — not from pain, but because it was the first time she had ever stopped being hard on her body. Her insomnia was almost gone within four lessons. Liz Tenuto is the creator of The Workout Witch, a somatic movement educator with a background in psychology and ballet, and the author of When the Body Speaks: How Somatic Healing Sets You Free. She teaches zero-equipment somatic exercises — tiny micro-movements that release habitual tension, dissolve stress-holding patterns in the muscles, and regulate the nervous system — to nearly four million followers across Instagram and TikTok. What's Discussed: What somatic exercises actually are — and the hip rocking exercise you can try tonight that uses the same bilateral stimulation technique found in EMDR therapy Ten years of chronic pain, every modality, and nothing lasting — and the one class that changed everything within four sessions How Liz's background in psychology and ballet led her to build something that bridges the two in a way neither field had done before Top-down vs. bottom-up healing — what talk therapy does, what somatics does, and why somatics is often the missing link for women who have plateaued in their healing journey Why there is no separation between emotions and movement — and what that means for women who are already training hard The forehead swipe exercise: one minute, no equipment, stimulates a cranial nerve that calms your fight-or-flight response — you can do it in a meeting and nobody will notice EFT tapping vs. somatic exercises — what the difference is and how to know which one is right for you When the Body Speaks — the book, the three sections, and who it is actually for Check out more from Liz Tenuto: Instagram: https://www.instagram.com/theworkoutwitch/ TikTok: @theworkoutwitch App and Courses: https://www.theworkoutwitch.com Book — When the Body Speaks: How Somatic Healing Sets You Free: https://www.theworkoutwitch.com/book Free resource from Liz: DM "release" on Instagram @theworkoutwitch and she will send you a one-minute hip rocking video to get started. Ready for coaching that meets you where you are and adapts to your life? Apply for BroadsCOACH at broads.app/broadscoach. Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads.podcast/ https://www.instagram.com/broads.app/ Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

Most women have been told to manage stress with mindset work, talk therapy, meditation and breathwork, or just pushing through. And those things can help… but none of them address what the body is actually holding — the tension that has been living in your muscles for years. And the stress patterns your nervous system built to protect you are still running in the background long after the original stressor is gone. That is what somatic healing addresses. And most women have never heard of it. Liz Tenuto spent ten years living with chronic pain and insomnia that started at fourteen. She saw every specialist, tried every modality — acupuncture, yoga, massage, meditation, craniosacral therapy. Nothing lasted more than a few days. It was not until a ballet teacher pulled her into a somatics class that something finally shifted. She cried in the bathroom after the first session — not from pain, but because it was the first time she had ever stopped being hard on her body. Her insomnia was almost gone within four lessons. Liz Tenuto is the creator of The Workout Witch, a somatic movement educator with a background in psychology and ballet, and the author of When the Body Speaks: How Somatic Healing Sets You Free. She teaches zero-equipment somatic exercises — tiny micro-movements that release habitual tension, dissolve stress-holding patterns in the muscles, and regulate the nervous system — to nearly four million followers across Instagram and TikTok. What's Discussed: What somatic exercises actually are — and the hip rocking exercise you can try tonight that uses the same bilateral stimulation technique found in EMDR therapy Ten years of chronic pain, every modality, and nothing lasting — and the one class that changed everything within four sessions How Liz's background in psychology and ballet led her to build something that bridges the two in a way neither field had done before Top-down vs. bottom-up healing — what talk therapy does, what somatics does, and why somatics is often the missing link for women who have plateaued in their healing journey Why there is no separation between emotions and movement — and what that means for women who are already training hard The forehead swipe exercise: one minute, no equipment, stimulates a cranial nerve that calms your fight-or-flight response — you can do it in a meeting and nobody will notice EFT tapping vs. somatic exercises — what the difference is and how to know which one is right for you When the Body Speaks — the book, the three sections, and who it is actually for Check out more from Liz Tenuto: Instagram: https://www.instagram.com/theworkoutwitch/ TikTok: @theworkoutwitch App and Courses: https://www.theworkoutwitch.com Book — When the Body Speaks: How Somatic Healing Sets You Free: https://www.theworkoutwitch.com/book Free resource from Liz: DM "release" on Instagram @theworkoutwitch and she will send you a one-minute hip rocking video to get started. Ready for coaching that meets you where you are and adapts to your life? Apply for BroadsCOACH at broads.app/broadscoach. Learn more about Broads: ⁠https://www.broads.app/ ⁠https://www.instagram.com/broads.podcast/ https://www.instagram.com/broads.app/ Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

You've tried the plans. You've done the tracking, the lifting, the early mornings. You know what you are supposed to do. And still, something is not clicking — not the program, but the mental layer underneath it. Why does it stick for some women and not others? How do you keep showing up when you do not feel good in your body yet? What do you do when the gym feels like everyone is watching you, when comparison is quietly wrecking your progress, when you are carrying all of this entirely alone and the silence around it is starting to feel heavier than the weights? Those are the seven questions  this episode is built around. Because the macros and the programming matter. But the mental layer is what actually decides whether any of it holds. What's Discussed: (0:00) Why the questions in the inbox this time had nothing to do with programming — and why the mental layer is the actual work Q1: Why it finally clicks for some women and not others — and the real pattern the women who make it stick almost always share Q2: How to keep showing up when you do not feel good in your body yet — and the moment from Tara's own history she rarely talks about Q3: How to stop overthinking and find a plan you trust. Q4: Information overload and deciding what is true for you. Q5: What to do if the gym intimidates you and how to boost your confidence. Q6: What to do when comparison is quietly wrecking your motivation — and why her timeline was never yours to begin with Q7: How to stay motivated when you are doing this entirely alone — and what actually changes everything Ready to get started?  BroadsCOACH: one-on-one coaching with a coach who knows your patterns, calls you out when you are quitting on yourself, and brings you back when you are in a spiral. Weekly check-ins, coaching calls, and programming that adapts to your life. Apply at broads.app/broadscoach. BroadsCLUB: done-for-you monthly programming with home or gym options, plus a community of women who are in it with you. Start with a 7-day free trial at broads.app/broadsclub. Learn more about Broads: https://www.broads.app/ https://www.instagram.com/broads.podcast/ https://www.instagram.com/broads.app/ Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara

You've tried the plans. You've done the tracking, the lifting, the early mornings. You know what you are supposed to do. And still, something is not clicking — not the program, but the mental layer underneath it. Why does it stick for some women and not others? How do you keep showing up when you do not feel good in your body yet? What do you do when the gym feels like everyone is watching you, when comparison is quietly wrecking your progress, when you are carrying all of this entirely alone and the silence around it is starting to feel heavier than the weights? Those are the seven questions  this episode is built around. Because the macros and the programming matter. But the mental layer is what actually decides whether any of it holds. What's Discussed: (0:00) Why the questions in the inbox this time had nothing to do with programming — and why the mental layer is the actual work Q1: Why it finally clicks for some women and not others — and the real pattern the women who make it stick almost always share Q2: How to keep showing up when you do not feel good in your body yet — and the moment from Tara's own history she rarely talks about Q3: How to stop overthinking and find a plan you trust. Q4: Information overload and deciding what is true for you. Q5: What to do if the gym intimidates you and how to boost your confidence. Q6: What to do when comparison is quietly wrecking your motivation — and why her timeline was never yours to begin with Q7: How to stay motivated when you are doing this entirely alone — and what actually changes everything     Ready to get started?  BroadsCOACH: one-on-one coaching with a coach who knows your patterns, calls you out when you are quitting on yourself, and brings you back when you are in a spiral. Weekly check-ins, coaching calls, and programming that adapts to your life. Apply at broads.app/broadscoach. BroadsCLUB: done-for-you monthly programming with home or gym options, plus a community of women who are in it with you. Start with a 7-day free trial at broads.app/broadsclub.   Learn more about Broads: ⁠ https://www.broads.app/ ⁠ https://www.instagram.com/broads.podcast/ https://www.instagram.com/broads.app/ Check out more from Tara LaFerrara: https://www.taralaferrara.com/ https://www.instagram.com/taralaferrara/ YouTube: @TaraLaferrara TikTok: @taralaferrara  

Most women spend more time waiting to feel ready than they spend actually building. Waiting until the plan makes sense. Waiting until the timing is right. Waiting until there is enough proof that it is going to work before they will let themselves believe it will. And in the meantime, the thing they want—the body, the business, the version of themselves they can almost see—stays exactly where it is. Jaime Schmidt did not wait. She started Schmidt's Naturals while pregnant, bootstrapped, making deodorant in mason jars and selling it at a Portland farmers market. She hand-delivered six-stick wholesale orders across town for thirty dollars. When the product stained a customer's shirt, she asked them to mail it to her, washed it, and sent it back. Seven years later, she sold to Unilever—30,000 retailers, 30 countries. She had no ten-year plan. She had an unwavering belief that if anyone could figure it out, it was her, and she built everything from there. Jaime Schmidt is the founder of Schmidt's Naturals, one of the most recognized natural personal care brands in the world. She is the author of Supermaker: Crafting Business on Your Own Terms, an investor through her fund Color, and a strength training convert who started lifting at 46 and has been watching her body change in ways she did not expect and cannot stop talking about. What's Discussed: (0:00) The only question worth asking before you build anything: are you willing to bet on yourself before you have proof it will work? (2:31) What it actually means to erase the identity you have built—and why it is the only way to step into who you want to become (6:13) The origin story: pregnant, bootstrapped, making deodorant in a kitchen in mason jars and selling it at a farmers market (9:49) Why the sales skills you think you do not have show up the second you believe in what you are selling (14:28) What happens when you try to make every customer happy—and the moment Jaime realized it was costing her the business (16:19) The biggest early mistakes: bad hires, locked-in contracts, and what her motto "say yes now, figure out how" actually costs when there are no limits on it (17:26) Building while bootstrapped with a newborn—what balance actually looked like when it was not pretty (19:49) The only question worth asking when the grind gets heavy: are you still happy? (23:34) How she knew it was time to sell to Unilever—and what intuition actually feels like when it keeps showing up (28:51) What came after: writing Supermaker, launching Color, and what identity looks like when it expands instead of ending (39:15) Starting strength training at 46—and what two years of consistent lifting built that she did not see coming (46:00) Why it is never too late—in the gym or anywhere else—if you are willing to show up (51:13) Manifestation, visualization, and the delusional belief that actually works Want a simple place to start fueling for the body you are building? Grab Broads' FREE Macronutrient Guide: The Balanced Plate Blueprint at broads.app/macronutrient-guide. Learn more about Broads:  https://www.broads.app/  https://www.instagram.com/broads.podcast/  https://www.instagram.com/broads.app/  Check out more from Tara LaFerrara: https://www.taralaferrara.com/  https://www.instagram.com/taralaferrara/  YouTube: @TaraLaferrara  TikTok: @taralaferrara Check out more from Jaime Schmidt: Instagram: @jaimeschmidt Supermaker: Crafting Business on Your Own Terms https://supermaker.com/book Learn more about Jamie at https://www.jaimeschmidt.info/

Most women spend more time waiting to feel ready than they spend actually building. Waiting until the plan makes sense. Waiting until the timing is right. Waiting until there is enough proof that it is going to work before they will let themselves believe it will. And in the meantime, the thing they want—the body, the business, the version of themselves they can almost see—stays exactly where it is. Jaime Schmidt did not wait. She started Schmidt's Naturals while pregnant, bootstrapped, making deodorant in mason jars and selling it at a Portland farmers market. She hand-delivered six-stick wholesale orders across town for thirty dollars. When the product stained a customer's shirt, she asked them to mail it to her, washed it, and sent it back. Seven years later, she sold to Unilever—30,000 retailers, 30 countries. She had no ten-year plan. She had an unwavering belief that if anyone could figure it out, it was her, and she built everything from there. Jaime Schmidt is the founder of Schmidt's Naturals, one of the most recognized natural personal care brands in the world. She is the author of Supermaker: Crafting Business on Your Own Terms, an investor through her fund Color, and a strength training convert who started lifting at 46 and has been watching her body change in ways she did not expect and cannot stop talking about. What's Discussed: (0:00) The only question worth asking before you build anything: are you willing to bet on yourself before you have proof it will work? (2:31) What it actually means to erase the identity you have built—and why it is the only way to step into who you want to become (6:13) The origin story: pregnant, bootstrapped, making deodorant in a kitchen in mason jars and selling it at a farmers market (9:49) Why the sales skills you think you do not have show up the second you believe in what you are selling (14:28) What happens when you try to make every customer happy—and the moment Jaime realized it was costing her the business (16:19) The biggest early mistakes: bad hires, locked-in contracts, and what her motto "say yes now, figure out how" actually costs when there are no limits on it (17:26) Building while bootstrapped with a newborn—what balance actually looked like when it was not pretty (19:49) The only question worth asking when the grind gets heavy: are you still happy? (23:34) How she knew it was time to sell to Unilever—and what intuition actually feels like when it keeps showing up (28:51) What came after: writing Supermaker, launching Color, and what identity looks like when it expands instead of ending (39:15) Starting strength training at 46—and what two years of consistent lifting built that she did not see coming (46:00) Why it is never too late—in the gym or anywhere else—if you are willing to show up (51:13) Manifestation, visualization, and the delusional belief that actually works   Want a simple place to start fueling for the body you are building? Grab Broads' FREE Macronutrient Guide: The Balanced Plate Blueprint at broads.app/macronutrient-guide.   Learn more about Broads:  ⁠https://www.broads.app/⁠ ⁠https://www.instagram.com/broads.podcast/⁠ ⁠https://www.instagram.com/broads.app/⁠   Check out more from Tara LaFerrara: ⁠https://www.taralaferrara.com/⁠ ⁠https://www.instagram.com/taralaferrara/⁠ YouTube: @TaraLaferrara  TikTok: @taralaferrara Check out more from Jaime Schmidt: Instagram: @jaimeschmidt Supermaker: Crafting Business on Your Own Terms ⁠https://supermaker.com/book⁠ Learn more about Jamie at ⁠https://www.jaimeschmidt.info/⁠

There is a season every woman hits where life gets full, training keeps getting bumped, meal prep stops happening, and the guilt is somehow louder than everything else on your plate. And I need that guilt to stop. Not because I'm being nice, but because it is not based in reality. A disrupted few weeks is not undoing months of work. Your body does not forget that fast. The strength you built is still there. The muscle you earned is still there. The progress you made does not disappear just because your schedule got complicated. So today, I'm breaking down how to get results training less in a busy season. We're talking about what your workouts actually need to do when you only have two or three of them, what to lean on outside the gym when training drops off, and how to come back without trying to punish yourself for the sessions you missed. Less than normal is not zero, babe. And the version of your routine that fits your life right now still counts. What's Discussed: (0:00) Why busy seasons make women spiral and why the guilt is not based in reality (2:00) Why missed workouts do not mean you are starting over (4:30) What your workouts need to do when you only have two or three sessions (8:30) Why protein, creatine, walking, and the basics matter when training drops off (13:45) Why one or two weeks off does not mean you lost your muscle (15:30) Why trying to “make up” missed workouts is the wrong move (18:30) How to stop treating the routine that fits your life like it is not enough If you have ever missed a week, barely trained for two, or looked at your calendar and thought, “There is no fucking way I can keep this routine right now,” this episode is going to help you stop turning a busy season into proof that you are failing.   Find out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app BroadsCOACH: Head to www.broads.app/broadscoach and apply for BroadsCOACH. Resources Mentioned: Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at https://www.broads.app/macronutrient-guide. Check out more from Tara LaFerrara: Website: www.taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara Tiktok: @taralaferrara

There is a season every woman hits where life gets full, training keeps getting bumped, meal prep stops happening, and the guilt is somehow louder than everything else on your plate. And I need that guilt to stop. Not because I'm being nice, but because it is not based in reality. A disrupted few weeks is not undoing months of work. Your body does not forget that fast. The strength you built is still there. The muscle you earned is still there. The progress you made does not disappear just because your schedule got complicated. So today, I'm breaking down how to get results training less in a busy season. We're talking about what your workouts actually need to do when you only have two or three of them, what to lean on outside the gym when training drops off, and how to come back without trying to punish yourself for the sessions you missed. Less than normal is not zero, babe. And the version of your routine that fits your life right now still counts. What's Discussed: (0:00) Why busy seasons make women spiral and why the guilt is not based in reality (2:00) Why missed workouts do not mean you are starting over (4:30) What your workouts need to do when you only have two or three sessions (8:30) Why protein, creatine, walking, and the basics matter when training drops off (13:45) Why one or two weeks off does not mean you lost your muscle (15:30) Why trying to “make up” missed workouts is the wrong move (18:30) How to stop treating the routine that fits your life like it is not enough   If you have ever missed a week, barely trained for two, or looked at your calendar and thought, “There is no fucking way I can keep this routine right now,” this episode is going to help you stop turning a busy season into proof that you are failing.     Find out more from Broads: Website: ⁠www.broads.app⁠ Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠ BroadsCOACH: Head to ⁠www.broads.app/broadscoach⁠ and apply for BroadsCOACH. Resources Mentioned: Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at ⁠https://www.broads.app/macronutrient-guide⁠. Check out more from Tara LaFerrara: Website: ⁠www.taralaferrara.com⁠ Instagram: ⁠@taralaferrara⁠ YouTube: ⁠@TaraLaferrara⁠ Tiktok: ⁠@taralaferrara⁠  

Rest is not something you earn. It is something your body needs the same way it needs water. And a lot of women are running on empty and calling it discipline. The problem is not that women are lazy about sleep. It is the opposite. Women who train the hardest, who push through the most, who never stop going are often the ones lying awake at midnight completely wired wondering why their body will not shut off. Because pushing through all day does something to your nervous system that a few hours in bed cannot undo on its own. And nobody is talking about that part. But we will, in this episode where we get into why your brain will not quit at night, why you cannot catch up on sleep the way you think you can, and what closing a stress cycle actually means for women who never fully switch off. This week I am sitting down with Kathryn Nicolai, the creator of Nothing Much Happens, the biggest sleep podcast in the world with over 200 million downloads. Kathryn spent 20 years as a yoga and meditation teacher working with real women through real seasons of life before she built an entire science-backed practice around rest, nervous system regulation, and why the way you move through your days is either quietly supporting your sleep or quietly wrecking it. If you train hard and still lie awake staring at the ceiling, this one is for you. What's Discussed: (11:53) Why women who push through everything are often the ones whose nervous systems take the biggest hit at night  (14:49) What a stress cycle actually is, why most women have too many open tabs running, and what actually closes them  (19:38) What most people get completely wrong about why they cannot sleep  (25:54) What storytelling does to the brain that meditation and white noise cannot  (32:37) What brain training actually means for sleep and what happens the longer you stay consistent (47:56) What to do when nothing is working  (53:31) Kathryn's personal 3am secret she barely ever shares Join us live on Monday, June 15 at 5pm CST and you'll get a special discount on BroadsCOACH BUILD if you sign up for the Summer Cohort on the call. Save your spot now at: broads.app/body-recomp-webinar Find out more from Broads: Website: broads.app Instagram: @broads.podcast @broads.app Check More Resources: Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at broads.app/macronutrient-guide. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at broads.app/gym-starter-guide  Check out more from Tara LaFerrara: Website: taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara TikTok: @taralaferrara Check out more from Kathryn Nicolai: Website: nothingmuchhappens.com  Instagram:@kathryn_nicolai  YouTube: youtube.com/c/NothingMuchHappens  Podcast Nothing Much Happens on Apple Podcasts: podcasts.apple.com  Podcast Nothing Much Happens on Spotify: open.spotify.com  New Book On the Street Where You Live: nothingmuchhappens.com/thebook

Rest is not something you earn. It is something your body needs the same way it needs water. And a lot of women are running on empty and calling it discipline. The problem is not that women are lazy about sleep. It is the opposite. Women who train the hardest, who push through the most, who never stop going are often the ones lying awake at midnight completely wired wondering why their body will not shut off. Because pushing through all day does something to your nervous system that a few hours in bed cannot undo on its own. And nobody is talking about that part. But we will, in this episode where we get into why your brain will not quit at night, why you cannot catch up on sleep the way you think you can, and what closing a stress cycle actually means for women who never fully switch off. This week I am sitting down with Kathryn Nicolai, the creator of Nothing Much Happens, the biggest sleep podcast in the world with over 200 million downloads. Kathryn spent 20 years as a yoga and meditation teacher working with real women through real seasons of life before she built an entire science-backed practice around rest, nervous system regulation, and why the way you move through your days is either quietly supporting your sleep or quietly wrecking it. If you train hard and still lie awake staring at the ceiling, this one is for you. What's Discussed: (11:53) Why women who push through everything are often the ones whose nervous systems take the biggest hit at night  (14:49) What a stress cycle actually is, why most women have too many open tabs running, and what actually closes them  (19:38) What most people get completely wrong about why they cannot sleep  (25:54) What storytelling does to the brain that meditation and white noise cannot  (32:37) What brain training actually means for sleep and what happens the longer you stay consistent (47:56) What to do when nothing is working  (53:31) Kathryn's personal 3am secret she barely ever shares Join us live on Monday, June 15 at 5pm CST and you'll get a special discount on BroadsCOACH BUILD if you sign up for the Summer Cohort on the call. Save your spot now at: ⁠broads.app/body-recomp-webinar⁠   Find out more from Broads: Website: ⁠broads.app⁠ Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠   Check More Resources: Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at ⁠broads.app/macronutrient-guide⁠. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at ⁠broads.app/gym-starter-guide⁠   Check out more from Tara LaFerrara: Website: ⁠taralaferrara.com⁠ Instagram: ⁠@taralaferrara⁠ YouTube: ⁠@TaraLaferrara⁠ TikTok: ⁠@taralaferrara⁠   Check out more from Kathryn Nicolai: Website:⁠ nothingmuchhappens.com⁠ Instagram:⁠@kathryn_nicolai⁠ YouTube:⁠ youtube.com/c/NothingMuchHappens⁠ Podcast Nothing Much Happens on Apple Podcasts:⁠ podcasts.apple.com⁠ Podcast Nothing Much Happens on Spotify:⁠ open.spotify.com⁠ New Book On the Street Where You Live:⁠ nothingmuchhappens.com/thebook⁠  

This is my birthday month. It is also the one year anniversary of my mom's death. And I have a lot to say. This past year has been the most significant year of my entire life. The highest highs and the lowest lows all stacked on top of each other, sometimes in the same week, sometimes in the same day. Grief that got heavier the further away I got from it. Guilt I carried like a jacket I could not take off. A complicated relationship I had to learn how to grieve twice. And wins I almost felt too guilty to celebrate out loud. But something shifted. A sunset walk. A moment. And everything started to make sense in a way it had not for a whole year. This episode is personal. It is raw. It is not scripted. It is me at 37 sharing what 36 beat into me and what I am carrying forward. And if you have ever been in the messy middle of something really hard while also trying to keep showing up, this one is for you. What's Discussed: (1:41) Why grief gets heavier the further away you get from it and not lighter like everyone says it will (5:03) The guilt, the shame, and what it felt like to carry a complicated love for a whole year (7:35) Why forgiving herself was so much harder than forgiving her mom and what finally got her there (10:00) The sunset walk that changed everything and the moment she finally understood why she does what she does (17:58) Why she refuses to dim her shine even when life is also really hard and why you should not either (19:03) The wins from the last year she is celebrating out loud because her mom would have wanted her to (25:26) Five lessons from 36 going into 37 that she had to learn the hard way (31:34) What she is leaving behind at 37 and what she is finally ready to bring in If you are going through a loss, a complicated relationship, a heavy season, or you just need someone to remind you that you are allowed to feel it all and still keep going, this one is for you.  Find out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app BroadsCOACH: Head to www.broads.app/broadscoach and apply for BroadsCOACH. Resources Mentioned: Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at https://www.broads.app/macronutrient-guide. Check out more from Tara LaFerrara: Website: www.taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara Tiktok: @taralaferrara

This is my birthday month. It is also the one year anniversary of my mom's death. And I have a lot to say. This past year has been the most significant year of my entire life. The highest highs and the lowest lows all stacked on top of each other, sometimes in the same week, sometimes in the same day. Grief that got heavier the further away I got from it. Guilt I carried like a jacket I could not take off. A complicated relationship I had to learn how to grieve twice. And wins I almost felt too guilty to celebrate out loud. But something shifted. A sunset walk. A moment. And everything started to make sense in a way it had not for a whole year. This episode is personal. It is raw. It is not scripted. It is me at 37 sharing what 36 beat into me and what I am carrying forward. And if you have ever been in the messy middle of something really hard while also trying to keep showing up, this one is for you. What's Discussed: (1:41) Why grief gets heavier the further away you get from it and not lighter like everyone says it will (5:03) The guilt, the shame, and what it felt like to carry a complicated love for a whole year (7:35) Why forgiving herself was so much harder than forgiving her mom and what finally got her there (10:00) The sunset walk that changed everything and the moment she finally understood why she does what she does (17:58) Why she refuses to dim her shine even when life is also really hard and why you should not either (19:03) The wins from the last year she is celebrating out loud because her mom would have wanted her to (25:26) Five lessons from 36 going into 37 that she had to learn the hard way (31:34) What she is leaving behind at 37 and what she is finally ready to bring in If you are going through a loss, a complicated relationship, a heavy season, or you just need someone to remind you that you are allowed to feel it all and still keep going, this one is for you.  Find out more from Broads: Website: ⁠www.broads.app⁠ Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠ BroadsCOACH: Head to ⁠www.broads.app/broadscoach⁠ and apply for BroadsCOACH. Resources Mentioned: Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at ⁠https://www.broads.app/macronutrient-guide⁠. Check out more from Tara LaFerrara: Website: ⁠www.taralaferrara.com⁠ Instagram: ⁠@taralaferrara⁠ YouTube: ⁠@TaraLaferrara⁠ Tiktok: ⁠@taralaferrara⁠  

Nutrition is where a lot of women quietly lose their damn minds. You're working out. You're trying to be consistent. You care about your health. But then life gets busy, your meals get random, cravings hit, the weekend shows up, someone brings food to a party, and suddenly you're back in that same loop of “I'll restart Monday.” Gurl, that is exhausting. In this episode, I'm answering your nutrition questions without the boring “eat cleaner and try harder” speech. We're talking about macro tracking, body composition, restriction, busy weeks, workout fuel, weekends, social situations, cravings, and why getting support might be the move if you're tired of fighting the same food battle every week. If you're tired of starting over every Monday or battling cravings like they're a character flaw, this conversation is your reminder that nutrition does not have to be perfect to work. It needs to stop making you miserable long enough for you to actually stick with it. What's Discussed: 03:00 Do you actually need to track macros to see results? 18:55 What matters more for body composition: workouts or nutrition? 24:17 Why cutting everything out keeps backfiring 27:55 How to eat better when life gets busy and meals start getting random 32:35 What to eat around workouts so you stop training on fumes 38:03 Why weekends keep turning into a free-for-all 42:17 How to handle social situations without making your plate a whole thing 47:06 Why getting support is not the same as failing Join us live on Monday, June 15 at 5pm CST and you'll get a special discount on BroadsCOACH BUILD if you sign up for the Summer Cohort on the call. Save your spot now at: broads.app/body-recomp-webinar Find out more from Broads: Website: broads.app Instagram: @broads.podcast @broads.app Check More Resources: Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at broads.app/macronutrient-guide. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at broads.app/gym-starter-guide  Check out more from Tara LaFerrara: Website: taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara TikTok: @taralaferrara

Nutrition is where a lot of women quietly lose their damn minds. You're working out. You're trying to be consistent. You care about your health. But then life gets busy, your meals get random, cravings hit, the weekend shows up, someone brings food to a party, and suddenly you're back in that same loop of “I'll restart Monday.” Gurl, that is exhausting. In this episode, I'm answering your nutrition questions without the boring “eat cleaner and try harder” speech. We're talking about macro tracking, body composition, restriction, busy weeks, workout fuel, weekends, social situations, cravings, and why getting support might be the move if you're tired of fighting the same food battle every week. If you're tired of starting over every Monday or battling cravings like they're a character flaw, this conversation is your reminder that nutrition does not have to be perfect to work. It needs to stop making you miserable long enough for you to actually stick with it.   What's Discussed: 03:00 Do you actually need to track macros to see results? 18:55 What matters more for body composition: workouts or nutrition? 24:17 Why cutting everything out keeps backfiring 27:55 How to eat better when life gets busy and meals start getting random 32:35 What to eat around workouts so you stop training on fumes 38:03 Why weekends keep turning into a free-for-all 42:17 How to handle social situations without making your plate a whole thing 47:06 Why getting support is not the same as failing   Join us live on Monday, June 15 at 5pm CST and you'll get a special discount on BroadsCOACH BUILD if you sign up for the Summer Cohort on the call. Save your spot now at: ⁠broads.app/body-recomp-webinar⁠   Find out more from Broads: Website: ⁠broads.app⁠ Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠   Check More Resources: Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at ⁠broads.app/macronutrient-guide⁠. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at ⁠broads.app/gym-starter-guide⁠   Check out more from Tara LaFerrara: Website: ⁠taralaferrara.com⁠ Instagram: ⁠@taralaferrara⁠ YouTube: ⁠@TaraLaferrara⁠ TikTok: ⁠@taralaferrara⁠

You already know what to do. You know you should lift, you know you should walk, you know protein matters. The information was never the problem. So why do you keep falling off the second life gets busy, and why does it feel like the only thing standing between you and consistency is more discipline you cannot seem to build? Here is the truth most women never hear: it was never just about discipline. I sat down with Jordan Syatt, strength and nutrition coach to Gary Vaynerchuk and a five time world record powerlifter, to talk about the real reason women cannot stay consistent, and it comes down to a "perfectionism" trap that quietly gives you permission to quit every time you fall short. We also get into why walking is one of the most underrated things you can do for your body, the blood markers that tell you more about your health than the scale ever will, and his honest take on motivation, GLP-1s, and what it actually takes to stop starting over.If you're tired of starting over and finally want to build a sustainable road to fitness that'll snowball to consistency and habits, this episode is for you.  What's Discussed: (01:06) Why a short calorie tracking window can change how you eat. (07:29) Why walking is the most underrated thing you can do for your long term health. (13:05) Why your blood work tells you more about your health than the scale. (17:25) The DEXA scan problem and why body fat numbers do more harm than good. (23:51) Renaming "maintenance" to "momentum" and why holding your results is its own skill. (29:13) The "perfectionism" trap and why it is the real reason you cannot stay consistent. (32:24) Motivation versus discipline and why you actually need both.  (40:07) The truth about GLP-1s beyond weight loss. Join us live on Monday, June 15 at 5pm CST and you'll get a special discount on BroadsCOACH BUILD if you sign up for the Summer Cohort on the call. Save your spot now at: broads.app/body-recomp-webinar Find out more from Broads: Website: broads.app Instagram: @broads.podcast @broads.app Check More Resources: Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at broads.app/macronutrient-guide. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at broads.app/gym-starter-guide  Check out more from Tara LaFerrara: Website: taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara TikTok: @taralaferrara Check out more from Jordan Syatt: Website: syattfitness.com  YouTube: @jordansyatt  Instagram: @syattfitness Facebook: Jordan Syatt TikTok: @syattfitness  Podcast: The Jordan Syatt Podcast 

You already know what to do. You know you should lift, you know you should walk, you know protein matters. The information was never the problem. So why do you keep falling off the second life gets busy, and why does it feel like the only thing standing between you and consistency is more discipline you cannot seem to build? Here is the truth most women never hear: it was never just about discipline. I sat down with Jordan Syatt, strength and nutrition coach to Gary Vaynerchuk and a five time world record powerlifter, to talk about the real reason women cannot stay consistent, and it comes down to a "perfectionism" trap that quietly gives you permission to quit every time you fall short. We also get into why walking is one of the most underrated things you can do for your body, the blood markers that tell you more about your health than the scale ever will, and his honest take on motivation, GLP-1s, and what it actually takes to stop starting over.If you're tired of starting over and finally want to build a sustainable road to fitness that'll snowball to consistency and habits, this episode is for you.    What's Discussed: (01:06) Why a short calorie tracking window can change how you eat. (07:29) Why walking is the most underrated thing you can do for your long term health. (13:05) Why your blood work tells you more about your health than the scale. (17:25) The DEXA scan problem and why body fat numbers do more harm than good. (23:51) Renaming "maintenance" to "momentum" and why holding your results is its own skill. (29:13) The "perfectionism" trap and why it is the real reason you cannot stay consistent. (32:24) Motivation versus discipline and why you actually need both.  (40:07) The truth about GLP-1s beyond weight loss.   Join us live on Monday, June 15 at 5pm CST and you'll get a special discount on BroadsCOACH BUILD if you sign up for the Summer Cohort on the call. Save your spot now at: ⁠broads.app/body-recomp-webinar⁠   Find out more from Broads: Website: ⁠broads.app⁠ Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠   Check More Resources: Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at ⁠broads.app/macronutrient-guide⁠. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at ⁠broads.app/gym-starter-guide⁠   Check out more from Tara LaFerrara: Website: ⁠taralaferrara.com⁠ Instagram: ⁠@taralaferrara⁠ YouTube: ⁠@TaraLaferrara⁠ TikTok: ⁠@taralaferrara⁠   Check out more from Jordan Syatt: Website: ⁠syattfitness.com⁠ YouTube: ⁠@jordansyatt⁠ Instagram: ⁠@syattfitness⁠ Facebook: ⁠Jordan Syatt⁠ TikTok: ⁠@syattfitness⁠ Podcast: ⁠The Jordan Syatt Podcast ⁠  

Somewhere in your mid-30s, training can quietly stop feeling like something you choose and start feeling like something you owe. The workouts are still happening, the effort is still there, but the spark that used to make movement feel exciting has gone missing, and most women have no idea how to get it back. I dive deeper into this in this week's episode of Broads, where I take you behind the scenes of my journey in competing at APEX for the second time and what choosing a real performance goal did to my relationship with training. I also talked about what getting 4th place twice taught me more than a podium finish would have, the difference between training to control your body and training to trust it, and why pursuing strength in your late 30s is one of the most genuinely rebellious things you can do. What's Discussed: 02:07) The 150 meters from the finish line: what competing at APEX actually feels like. (05:54) Why my relationship with athletics got complicated and how APEX feels different. (08:14) The biggest thing missing for women in fitness right now. (09:31) Why pursuing strength in your late 30s is genuinely rebellious. (25:13) What getting 4th place twice actually taught me about progress. Find out more from Broads: Website: broads.app Instagram: @broads.podcast @broads.app Check More Resources: Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at broads.app/macronutrient-guide. Check out more from Tara LaFerrara: Website: taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara TikTok: @taralaferrara

Somewhere in your mid-30s, training can quietly stop feeling like something you choose and start feeling like something you owe. The workouts are still happening, the effort is still there, but the spark that used to make movement feel exciting has gone missing, and most women have no idea how to get it back. I dive deeper into this in this week's episode of Broads, where I take you behind the scenes of my journey in competing at APEX for the second time and what choosing a real performance goal did to my relationship with training. I also talked about what getting 4th place twice taught me more than a podium finish would have, the difference between training to control your body and training to trust it, and why pursuing strength in your late 30s is one of the most genuinely rebellious things you can do. What's Discussed: 02:07) The 150 meters from the finish line: what competing at APEX actually feels like. (05:54) Why my relationship with athletics got complicated and how APEX feels different. (08:14) The biggest thing missing for women in fitness right now. (09:31) Why pursuing strength in your late 30s is genuinely rebellious. (25:13) What getting 4th place twice actually taught me about progress.   Find out more from Broads: Website: ⁠broads.app⁠ Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠   Check More Resources: Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at ⁠broads.app/macronutrient-guide⁠.   Check out more from Tara LaFerrara: Website: ⁠taralaferrara.com⁠ Instagram: ⁠@taralaferrara⁠ YouTube: ⁠@TaraLaferrara⁠ TikTok: ⁠@taralaferrara⁠  

You have been treating your hair the same way diet culture taught you to treat your body. Something feels off, so you add another product, another step, or another routine you saw online. And just like with food and fitness, more is almost never the answer. Shandi Nichelle has been touching hair for 20 years and she has one question she asks every woman who sits in her chair. What are you using and who told you to buy it? Because almost every hair problem she sees comes back to the same thing: women are solving a problem they have not correctly diagnosed yet. Shandi Nichelle is a hairstylist, hair educator, and founder of FREEWELL, a clean hair care brand built around the idea that your hair needs less than you think. In this episode, Shandi breaks down the five types of hair damage most active women are dealing with without knowing it, why the habits that feel responsible are often the ones causing the most harm, and what it actually takes to get your hair healthy without overhauling your life. If you have ever felt like nothing you try is working, this episode is going to tell you exactly why. What's Discussed: (1:49) The biggest hair myth Shandi wants to kill for good (3:50) Why the slick back bun is quietly receding your hairline (7:09) What healthy hair actually means and why most products fake it (9:01) The five types of hair damage and the surprising new one on the rise (18:11) Why over-washing is the first thing Shandi identifies in every active woman (23:45) What dry shampoo is actually doing to your scalp (26:44) Why scalp health is simpler than the industry wants you to think (36:53) The protocol Shandi gives every woman before she buys another product (40:27) The one ingredient your hair needs more than any treatment you can buy (42:00) How Power Gloss was born out of training for a triathlon (48:18) How often you actually need to use it and where to keep it so you remember (49:52) Where to find Shandi and what is coming June 1st Find more from Broads: Website: broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Website: taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara TikTok: @taralaferrara Check out more from Shandi Nichelle: Website: livefreewell.com  Facebook: FreewellInstagram: @livefreewell     

If you grew up in the Pinterest and early Facebook era, you probably learned early that summer meant one thing: getting your body ready for it. It all starts with restrictive diets in April, punishing workouts, and a whole lot of self-criticism in front of the mirror.  Most millennial women never questioned it. It was just the 'norm' or what we thought we should look like. The pressure to shrink, tone, and transform your body in 30 days for a vacation or a swimsuit is not a health goal but a trap that keeps you on a yearly hamster wheel. One that is costing you your hormones, your relationship with food, and your long-term progress every single time you fall into it. In this episode, I am breaking down why the summer body mentality keeps you stuck in a loop, what it is actually doing to your body biologically, and what to do instead if you want results that last longer than August. What's Discussed: (0:00) Why the bikini body cycle keeps repeating itself (1:04) Tara's personal history with chasing a summer look (3:17) What the bikini body mentality actually is and what it costs you (6:28) The hormone disruption nobody talks about: cortisol, leptin, and the binge-restrict cycle (8:09) The question to ask yourself before starting any summer challenge (9:53) Why real results take real time and what slow progress actually looks like (11:48) Three non-negotiables you can anchor into year round (14:37) What people think they need to do to lose weight fast and why it backfires (18:05) What actually works: strength, protein, sleep, and stress management (20:07) The abs myth: why crunches are not giving you what you think (24:10) Your body does not have a seasonal deadline Find out more from Broads: Website: broads.app Instagram: @broads.podcast @broads.app BroadsCOACH: Head to broads.app/broadscoach and apply for BroadsCOACH. Check More Resources: Nutrition Webinar: Check out the plate method at broads.app/nutritionwebinar Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at broads.app/macronutrient-guide. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at broads.app/gym-starter-guide  Check out more from Tara LaFerrara: Website: taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara TikTok: @taralaferrara

If you grew up in the Pinterest and early Facebook era, you probably learned early that summer meant one thing: getting your body ready for it. It all starts with restrictive diets in April, punishing workouts, and a whole lot of self-criticism in front of the mirror.  Most millennial women never questioned it. It was just the 'norm' or what we thought we should look like. The pressure to shrink, tone, and transform your body in 30 days for a vacation or a swimsuit is not a health goal but a trap that keeps you on a yearly hamster wheel. One that is costing you your hormones, your relationship with food, and your long-term progress every single time you fall into it. In this episode, I am breaking down why the summer body mentality keeps you stuck in a loop, what it is actually doing to your body biologically, and what to do instead if you want results that last longer than August. What's Discussed: (0:00) Why the bikini body cycle keeps repeating itself (1:04) Tara's personal history with chasing a summer look (3:17) What the bikini body mentality actually is and what it costs you (6:28) The hormone disruption nobody talks about: cortisol, leptin, and the binge-restrict cycle (8:09) The question to ask yourself before starting any summer challenge (9:53) Why real results take real time and what slow progress actually looks like (11:48) Three non-negotiables you can anchor into year round (14:37) What people think they need to do to lose weight fast and why it backfires (18:05) What actually works: strength, protein, sleep, and stress management (20:07) The abs myth: why crunches are not giving you what you think (24:10) Your body does not have a seasonal deadline Find out more from Broads: Website: ⁠broads.app⁠ Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠ BroadsCOACH: Head to ⁠broads.app/broadscoach⁠ and apply for BroadsCOACH. Check More Resources: Nutrition Webinar: Check out the plate method at ⁠broads.app/nutritionwebinar⁠ Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at ⁠broads.app/macronutrient-guide⁠. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at ⁠broads.app/gym-starter-guide⁠   Check out more from Tara LaFerrara: Website: ⁠taralaferrara.com⁠ Instagram: ⁠@taralaferrara⁠ YouTube: ⁠@TaraLaferrara⁠ TikTok: ⁠@taralaferrara⁠

The identity shift that comes with motherhood is one of the least talked about transitions a woman will ever go through. Research shows it rivals puberty and menopause in the scale of psychological and neurological change it triggers in a woman's brain and body. For high-achieving women, that shift hits differently. The woman who built her entire sense of self around drive, accomplishment, and control suddenly finds none of that prepares her for the part where she has to let that version of herself go. Jenna Kennedy is an entrepreneur, podcaster, and mom of two who got pregnant twice unexpectedly and had to find her way through the identity loss, the invisible grief, and the slow surrender that nobody warned her was coming. If you have ever felt like motherhood asked you to give up the most hard-won version of yourself, this conversation will make you feel a lot less alone in it. What's Discussed: (1:33) The bounce back myth and what we are actually bouncing from (3:41) When motherhood arrives before you agreed to it (6:10) The grief nobody gives you permission to feel (8:27) What your most important role actually is right now (9:45) The identity death and rebirth of becoming a mom (21:15) Why anxiety is a signal not a problem to fix (32:20) How high achievers confuse accomplishment with happiness (41:10) What surrender actually looks like for a woman who always had a plan (48:15) The small habits that build genuine happiness over time Thank you to our sponsors! IM8: Use my code TARA at checkout to save 10% on your first order at im8health.com/ Find more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Website: taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Jenna Kennedy: Instagram: @itsjennakennedy       Tiktok: @itsjennakennedy Podcast: Hope You're Wellhttps://www.instagram.com/itsjennakennedy

The identity shift that comes with motherhood is one of the least talked about transitions a woman will ever go through. Research shows it rivals puberty and menopause in the scale of psychological and neurological change it triggers in a woman's brain and body. For high-achieving women, that shift hits differently. The woman who built her entire sense of self around drive, accomplishment, and control suddenly finds none of that prepares her for the part where she has to let that version of herself go. Jenna Kennedy is an entrepreneur, podcaster, and mom of two who got pregnant twice unexpectedly and had to find her way through the identity loss, the invisible grief, and the slow surrender that nobody warned her was coming. If you have ever felt like motherhood asked you to give up the most hard-won version of yourself, this conversation will make you feel a lot less alone in it. What's Discussed: (1:33) The bounce back myth and what we are actually bouncing from (3:41) When motherhood arrives before you agreed to it (6:10) The grief nobody gives you permission to feel (8:27) What your most important role actually is right now (9:45) The identity death and rebirth of becoming a mom (21:15) Why anxiety is a signal not a problem to fix (32:20) How high achievers confuse accomplishment with happiness (41:10) What surrender actually looks like for a woman who always had a plan (48:15) The small habits that build genuine happiness over time Thank you to our sponsors! IM8: Use my code TARA at checkout to save 10% on your first order at⁠ im8health.com/⁠   Find more from Broads: Website: ⁠https://www.broads.app⁠ Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠   Check out more from Tara LaFerrara: Website: ⁠taralaferrara.com⁠ Instagram: ⁠@taralaferrara⁠ Youtube: ⁠@TaraLaferrara⁠ Tiktok: ⁠@taralaferrara⁠   Check out more from Jenna Kennedy: Instagram: ⁠@itsjennakennedy⁠       Tiktok: ⁠@itsjennakennedy⁠ Podcast: ⁠Hope You're Well⁠⁠https://www.instagram.com/itsjennakennedy⁠    

A 2025 study out of McMaster University found that your body builds muscle the same whether you're in your follicular phase or your luteal phase. Your muscles, it turns out, do not care what your cycle tracker says. So why are so many women losing their consistency, skipping workouts, and rebuilding their entire program every week around an app? Because cycle syncing culture sold us a system that sounds scientific but is actually costing us our progress. In this week's episode, I'm breaking down what's really happening across your cycle, why the cycle syncing approach is creating more anxiety than results, and how to make smart adjustments to your training and nutrition without overhauling a thing. What's Discussed: (0:35) What this episode is and what it is not (2:29) The four phases of your cycle and why certain weeks feel the way they do (4:05) Your power window: the phase most women hit their strongest sessions (4:30) What is actually happening in the luteal phase (and why it is not weakness) (5:19) The problem with cycle syncing culture and who it actually serves (6:22) What the research really says about performance across cycle phases (8:46) The smart adjustment framework: when to lean in, when to dial back (10:34) Why high-intensity cardio in late luteal is usually not worth it (11:19) How to fuel across your cycle without tracking every macro (13:03) The simplest way to track your cycle (no app required) (15:02) Why consistency will always beat perfect phase alignment (16:05) Your challenge for the week Find out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app BroadsCOACH: Head to www.broads.app/broadscoach and apply for BroadsCOACH. Check out previous podcast about listening to your body:  Episode 108: Dr. Alyssa Olenick: The Real Truth About Hybrid Training Resources Mentioned: Nutrition Webinar: Check out the plate method at www.broads.app/nutritionwebinar Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at www.broads.app/macronutrient-guide. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at www.broads.app/gym-starter-guide  Check out more from Tara LaFerrara: Website: www.taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara TikTok: @taralaferrara

A ⁠2025 study⁠ out of McMaster University found that your body builds muscle the same whether you're in your follicular phase or your luteal phase. Your muscles, it turns out, do not care what your cycle tracker says. So why are so many women losing their consistency, skipping workouts, and rebuilding their entire program every week around an app? Because cycle syncing culture sold us a system that sounds scientific but is actually costing us our progress. In this week's episode, I'm breaking down what's really happening across your cycle, why the cycle syncing approach is creating more anxiety than results, and how to make smart adjustments to your training and nutrition without overhauling a thing. What's Discussed: (0:35) What this episode is and what it is not (2:29) The four phases of your cycle and why certain weeks feel the way they do (4:05) Your power window: the phase most women hit their strongest sessions (4:30) What is actually happening in the luteal phase (and why it is not weakness) (5:19) The problem with cycle syncing culture and who it actually serves (6:22) What the research really says about performance across cycle phases (8:46) The smart adjustment framework: when to lean in, when to dial back (10:34) Why high-intensity cardio in late luteal is usually not worth it (11:19) How to fuel across your cycle without tracking every macro (13:03) The simplest way to track your cycle (no app required) (15:02) Why consistency will always beat perfect phase alignment (16:05) Your challenge for the week Find out more from Broads: Website: ⁠www.broads.app⁠ Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠ BroadsCOACH: Head to ⁠www.broads.app/broadscoach⁠ and apply for BroadsCOACH.   Check out previous podcast about listening to your body:  ⁠Episode 108: Dr. Alyssa Olenick: The Real Truth About Hybrid Training⁠   Resources Mentioned: Nutrition Webinar: Check out the plate method at ⁠www.broads.app/nutritionwebinar⁠ Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at ⁠www.broads.app/macronutrient-guide⁠. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at ⁠www.broads.app/gym-starter-guide⁠   Check out more from Tara LaFerrara: Website: ⁠www.taralaferrara.com⁠ Instagram: ⁠@taralaferrara⁠ YouTube: ⁠@TaraLaferrara⁠ TikTok: ⁠@taralaferrara⁠  

Your body will literally overeat to hunt for protein it is not getting. It is called the protein leverage hypothesis, and it means your hunger is not a willpower problem. It is a signal that something is missing. So no, you are not broken. You are not lazy. Your body is doing exactly what it is designed to do when it is not getting what it needs. And nobody has been louder about that than JJ Virgin. JJ Virgin is a four-time New York Times bestselling author and nutrition expert who has spent over 40 years helping women stop measuring success by the wrong metric. In this episode, JJ breaks down why most women are under-fuelling the one macronutrient their body cannot go a single day without, what that is quietly doing to their muscle, their metabolism, and their results, and what to do about it starting with your next meal. If you have had that quiet feeling that something is off with how you are eating, this episode is going to tell you exactly what it is. Let's dive into it. What's Discussed: (2:59) The non-negotiable JJ refuses to sacrifice no matter where she is in the world. (5:21) The most overrated nutrition advice women are still following. (6:22) When the protein trend went too far and created a junk food aisle. (9:36) What chronic under-eating of protein is actually doing to your body. (12:08) The biological reason you keep overeating and it is not discipline. (13:16) The simplest food audit that changes everything in two weeks. (14:45) The meal where most women are falling short and it is not dinner. (16:30) How one breakfast sets your hormones up to fail for the rest of the day. (18:26) Why JJ calls plant-based diets what she calls them. (20:31) Where supplements actually fit and the four most women are missing. (22:44) Why creatine belongs on your supplement list and it is not just for the gym. (23:04) The creatine myth that 81% of women experienced firsthand. (25:00) Why the common math on creatine dosing does not make sense. (31:08) How to structure nutrition around your training without overthinking it. (33:03) The first thing JJ looks at when body composition is not changing. (34:20) The real reason most women are not building muscle and it is not protein. (35:29) Why she stopped saying go heavy and what she says instead. (41:06) The scale has done more damage to women than any diet ever has. (42:28) The two things you must have before you ever touch a calorie deficit. (42:47) What toned actually means and why you cannot stretch your muscles longer. (43:37) 40 years and she has never seen a woman get big from lifting. (45:23) The identity shift that separates women who maintain results from women who restart. (56:33) What JJ would tell every woman between 35 and 50 right now. Check out Broads FREE nutrition resources: Macronutrient Guide: https://www.broads.app/macronutrient-guide  Nutrition Webinar: https://www.broads.app/nutritionwebinar  Find more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Head to www.broads.app/broadscoach and apply for BroadsCOACH. Check out more from Tara LaFerrara:Website: http://taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara Tiktok: @taralaferrara Check out more from JJ Virgin: Website: https://jjvirgin.com/ Facebook: JJ Virgin Instagram: @jj.virgin       YouTube: @jjvirginvideos Tiktok: @reignitewellness Pinterest: @jjvirgin X: @jjvirgin Got Questions: delphi.ai/jj-virgin Podcast: https://jjvirgin.com/main-podcasts/  Speaking Engagements: https://jjvirgin.com/media-speaking-new/  JJ Virgin Programs:  The 90-Day Metabolism Makeover: https://discover.jjvirgin.com/metabolism-makeover-int-1  

Your body will literally overeat to hunt for protein it is not getting. It is called the protein leverage hypothesis, and it means your hunger is not a willpower problem. It is a signal that something is missing. So no, you are not broken. You are not lazy. Your body is doing exactly what it is designed to do when it is not getting what it needs. And nobody has been louder about that than JJ Virgin. JJ Virgin is a four-time New York Times bestselling author and nutrition expert who has spent over 40 years helping women stop measuring success by the wrong metric. In this episode, JJ breaks down why most women are under-fuelling the one macronutrient their body cannot go a single day without, what that is quietly doing to their muscle, their metabolism, and their results, and what to do about it starting with your next meal. If you have had that quiet feeling that something is off with how you are eating, this episode is going to tell you exactly what it is. Let's dive into it. What's Discussed: (2:59) The non-negotiable JJ refuses to sacrifice no matter where she is in the world. (5:21) The most overrated nutrition advice women are still following. (6:22) When the protein trend went too far and created a junk food aisle. (9:36) What chronic under-eating of protein is actually doing to your body. (12:08) The biological reason you keep overeating and it is not discipline. (13:16) The simplest food audit that changes everything in two weeks. (14:45) The meal where most women are falling short and it is not dinner. (16:30) How one breakfast sets your hormones up to fail for the rest of the day. (18:26) Why JJ calls plant-based diets what she calls them. (20:31) Where supplements actually fit and the four most women are missing. (22:44) Why creatine belongs on your supplement list and it is not just for the gym. (23:04) The creatine myth that 81% of women experienced firsthand. (25:00) Why the common math on creatine dosing does not make sense. (31:08) How to structure nutrition around your training without overthinking it. (33:03) The first thing JJ looks at when body composition is not changing. (34:20) The real reason most women are not building muscle and it is not protein. (35:29) Why she stopped saying go heavy and what she says instead. (41:06) The scale has done more damage to women than any diet ever has. (42:28) The two things you must have before you ever touch a calorie deficit. (42:47) What toned actually means and why you cannot stretch your muscles longer. (43:37) 40 years and she has never seen a woman get big from lifting. (45:23) The identity shift that separates women who maintain results from women who restart. (56:33) What JJ would tell every woman between 35 and 50 right now. Check out Broads FREE nutrition resources: Macronutrient Guide: ⁠https://www.broads.app/macronutrient-guide⁠ Nutrition Webinar: ⁠https://www.broads.app/nutritionwebinar⁠ Find more from Broads: Website: ⁠https://www.broads.app⁠ Instagram: ⁠@broads.podcast⁠ ⁠@broads.app⁠ Head to ⁠www.broads.app/broadscoach⁠ and apply for BroadsCOACH.   Check out more from Tara LaFerrara: Website: ⁠http://taralaferrara.com⁠ Instagram: ⁠@taralaferrara⁠ YouTube: ⁠@TaraLaferrara⁠ Tiktok: ⁠@taralaferrara⁠   Check out more from JJ Virgin: Website: ⁠https://jjvirgin.com/⁠ Facebook: ⁠JJ Virgin⁠ Instagram: ⁠@jj.virgin⁠       YouTube: ⁠@jjvirginvideos⁠ Tiktok: ⁠@reignitewellness⁠ Pinterest: ⁠@jjvirgin⁠ X: ⁠@jjvirgin⁠ Got Questions: ⁠delphi.ai/jj-virgin⁠ Podcast: ⁠https://jjvirgin.com/main-podcasts/⁠ Speaking Engagements: ⁠https://jjvirgin.com/media-speaking-new/⁠   JJ Virgin Programs:  The 90-Day Metabolism Makeover: ⁠https://discover.jjvirgin.com/metabolism-makeover-int-1⁠    

Okay, real question: how do you want to feel at 70? Not look but feel. Because the second you start training through that lens, everything about fitness shifts, and suddenly the goal isn't a smaller body anymore. It's a body that actually works. Here's the thing nobody in the fitness industry wants to say out loud: you were sold the wrong goal. For years! And if you've been working your ass off and still feel like nothing is landing, it's not because your body stopped responding.  It's because you were handed a game that was never built to serve the woman you're becoming. In this week podcast episode, I will talk to the 70-year old in you and share what longevity training actually means (and no, it's not cold plunges at 5am), why strength is hands-down your best insurance policy, and the non-negotiables if you want to still be strong, capable, and independent decades from now. This is your permission slip to change the goal. What's Discussed: (2:34) The question nobody in fitness is asking, and why it changes everything. (3:43) Why women are tired, and the shift that's already happening today. (5:40) The real number one predictor of quality of life as you age. (6:20) What longevity training actually means and what's not. (8:36) Why women get nearly three times the cardiovascular benefit from strength training than men do. (10:37) The silent thing happening to your bones after 30 that nobody warned you about. (12:15) Walking: the most underrated longevity tool, and why you're probably skipping it. (14:54) Why under-fuelling is quietly working against the women training the hardest. (17:21) The recovery signals you should never push through. (18:58) The one question to sit with this week that changes everything. Broads Giveaway: To celebrate hitting 1 million listens we are giving away two free Broads Club memberships. Head to the pinned post on @broads.podcast and @broads.app on Instagram, make sure you're following both accounts and tag three friends in the comments with the episode you think they need to hear first. Find out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app BroadsCOACH: Head to www.broads.app/broadscoach and apply for BroadsCOACH. Resources Mentioned:   Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at https://www.broads.app/macronutrient-guide.     Check out more from Tara LaFerrara:   Website:  www.taralaferrara.com Instagram:  @taralaferrara YouTube:  @TaraLaferrara Tiktok:  @taralaferrara

Okay, real question: how do you want to feel at 70? Not look but feel. Because the second you start training through that lens, everything about fitness shifts, and suddenly the goal isn't a smaller body anymore. It's a body that actually works. Here's the thing nobody in the fitness industry wants to say out loud: you were sold the wrong goal. For years! And if you've been working your ass off and still feel like nothing is landing, it's not because your body stopped responding. It's because you were handed a game that was never built to serve the woman you're becoming. In this week podcast episode, I will talk to the 70-year old in you and share what longevity training actually means (and no, it's not cold plunges at 5am), why strength is hands-down your best insurance policy, and the non-negotiables if you want to still be strong, capable, and independent decades from now. This is your permission slip to change the goal. What's Discussed: (2:34) The question nobody in fitness is asking, and why it changes everything. (3:43) Why women are tired, and the shift that's already happening today. (5:40) The real number one predictor of quality of life as you age.  (6:20) What longevity training actually means and what's not. (8:36) Why women get nearly three times the cardiovascular benefit from strength training than men do. (10:37) The silent thing happening to your bones after 30 that nobody warned you about. (12:15) Walking: the most underrated longevity tool, and why you're probably skipping it. (14:54) Why under-fuelling is quietly working against the women training the hardest. (17:21) The recovery signals you should never push through. (18:58) The one question to sit with this week that changes everything. Broads Giveaway: To celebrate hitting 1 million listens we are giving away two free Broads Club memberships. Head to the pinned post on @broads.podcast and @broads.app on Instagram, make sure you're following both accounts and tag three friends in the comments with the episode you think they need to hear first. Find out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app BroadsCOACH: Head to www.broads.app/broadscoach and apply for BroadsCOACH. Resources Mentioned: Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad's FREE Macronutrient Guide: The Balanced Plate Blueprint at https://www.broads.app/macronutrient-guide. Check out more from Tara LaFerrara: Website: www.taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara Tiktok: @taralaferrara

Did you know that emotional eating is one of the hardest types of addiction that's difficult to overcome? Many women are unaware that they're an emotional eater because we simply call it cravings or food noise when in reality, we are using food to numb the things out.   If food became a central part of your life to make you feel better but it is also starting to affect your health, derails your fitness goals, and makes you further beat yourself for “not getting it right”, the problem might be not your willpower but the structure around it.  We go deeper into this in the latest episode of Broads about emotional eating. We also discuss when to know if you are an emotional eater, why you tend to crave food and eat more at night, and why willpower, meal plans and another diet style is not the solution for an emotional problem. Tricia Nelson is an Emotional Eating Expert and founder of Heal Your Hunger programs designed for people who want to break free from the food that was once a source of their comfort but took over their lives.  After decades of battling her own emotional eating, binge eating shame, and deep isolation, Tricia has turned her healing journey into a roadmap for women who are ready to stop fighting food and start understanding it. What's Discussed: (5:06) The biggest misconception about emotional eating. (6:16) The #1 mistake women make when trying to stop binge eating. (8:31) True or false: If you just eat clean, emotional eating goes away. (9:29) The wellness trend that's actually a trap for emotional eaters. (11:03) How to slowly break free from scale dependency. (14:30) How to know if you're an emotional eater. (18:15) Why 75% of emotional eaters lose control at night. (22:24) The PEP Test: food as a Painkiller, Escape, and Punishment. (26:55) Three Meal Magic: The structure that helps you tell hunger from emotion. (32:20) Food noise: The three root causes driving the compulsion to eat. (35:11) The anatomy of the emotional eater and why people pleasing is the #1 trait. (40:30) The four things you actually need to heal from emotional eating. (49:37) What real healing from emotional eating looks like on the other side. Broads Giveaway: To celebrate hitting 1 million listens we are giving away two free Broads Club memberships. Head to the pinned post on @broads.podcast and @broads.app on Instagram, make sure you're following both accounts and tag three friends in the comments with the episode you think they need to hear first. Thank you to our sponsors! Im8: Use my code TARA at checkout to save 10% on your first order at https://im8health.com/   Find more from Broads: Website: https://www.broads.app Instagram: @broads.podcast   @broads.app Head to https://www.broads.app/broadscoach and apply for BroadsCOACH.   Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Tricia Nelson: Website: https://healyourhunger.com/ Facebook: Heal Your Hunger Instagram: @tricianelson_        TEDx Talk: https://www.youtube.com/watch?v=SVSe2vaxXXM Book: Heal Your Hunger: 7 Simple Steps to End Emotional Eating Now Confessions of a Binge Eater Podcast:  Spotify / Apple Heal your Hunger Quiz: https://healyourhunger.com/heal-your-hunger-quiz/

Your brain has two completely separate systems for knowing what to do and actually doing it, and no amount of motivation bridges that gap. The women who stay consistent aren't more disciplined than you. They just stopped relying on motivation and started building structure. If you've ever crushed it at work, managed a full household, and still couldn't figure out why your fitness keeps falling apart, it's not a YOU problem. It's a system problem. And that's exactly what this episode is about. Tune into this week's solo episode of Broads where we answer the real questions around consistency: the ones nobody has actually answered for you yet. What's Discussed: (3:52) Why knowing what to do and still not doing it is not a character flaw. (6:26) The Monday reset isn't a fresh start — it's the problem. (8:50) Why motivation was never supposed to be the engine. (11:07) What to do when life gets busy and your plan falls apart. (15:10) The difference between trying more programs and getting real support. (17:55) The neuroscience behind why you keep breaking promises to yourself. (20:52) How to know if you're actually ready for a coach. Find more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Head to https://www.broads.app/broadscoach and apply for BroadsCOACH. Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara

The average woman in the United States attempts to lose weight at least five times per year. Most of those attempts follow the same pattern: cut calories as low as possible, add as much exercise as possible, push until burnout, and start over. The pattern does not fail because of a lack of willpower. It fails because the strategy itself is not designed to build women to success. We go deeper into this in the latest episode of Broads. We also discuss what the 80/20 rule of nutrition versus exercise actually means in practice, how the lifestyle gap affects fat storage more than most women account for, and why the first three months of a real fat loss journey often look like nothing is happening. Gen Coco is a Certified Nutrition Coach and founder of Gen's Gym. After a decade of cycling through every quick fix in the diet industry, she lost 50 pounds through walking and nutrition alone, no gym, no intense cardio, no restriction.  Her framework is built around what is actually sustainable, not what looks most impressive on a program. What she learned applies well beyond fat loss. It is a way of thinking about effort, consistency, and what it actually takes to change something by loving yourself more. What's Discussed: (01:17) Why keto, cheat meals, and extreme restriction fail most women (02:29) The all-or-nothing mindset and why high-achieving women are most vulnerable to it (08:57) Minimum baseline standards: how to set a floor instead of an impossible ceiling (09:03) The lifestyle gap: sleep, stress, and emotional health as fat loss variables (11:26) What learning to cook from scratch changed about her relationship with food (17:07) Meal prep, food tracking, and why portion education matters more than calorie restriction (20:28) How to navigate social eating, alcohol, and going out without derailing progress (30:38) The GLP-1 conversation: when peptides are appropriate (31:42) The difference between weight loss and fat loss (41:48) Why weight loss is a side effect of self-love, not the other way around (44:29) How to rebuild self-trust after years of broken promises to yourself Find more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app BroadsCOACH: Head to broads.com/join and apply for BroadsCOACH.   Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Gen Coco: Instagram: @gensgym Facebook: Gen's Gym Tiktok: @gensgym Website: https://www.gensgym.com/ Business Instagram: @happybodsquad

Struggling with motivation, confused about how much cardio you need, or wondering if lifting weights will make you bulky? A lot of women are told the answer is more cardio, stricter dieting, and more discipline, but those are often the exact things keeping them stuck. In this Broads episode, we talk about why motivation isn't the thing that keeps you consistent, why protein is the nutrient most women are missing in their diet, and how much cardio you really need when it comes to building strength and improving body composition.  If you're training hard but still feel unsure what actually works or worried you're doing the wrong things in the gym, tune in. What's Discussed: (03:33) What to do when you get injured and how to keep training instead of quitting (08:35) How much cardio women actually need (09:26) Daily walking as one of the most underrated tools for fat loss and stress (11:30) Why low protein leads to cravings, fatigue, and muscle loss (15:06) Motivation vs self trust and what actually keeps you consistent (21:17) Why belly fat shows up in your 40s and the hormone shifts behind it (24:32) The truth about “toning” and why women don't accidentally get bulky BroadsCOACH: Head to broads.com/join and apply for BroadsCOACH. Check out more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara

According to Journal of Clinical Medicine, roughly 62.3% of women report experiencing pain around the back or neck and limb areas.  Most of us have accepted the pain as a normal part of life that just happens in our thirties, what comes with having kids and part of aging. Broads coaches have observed that that happens when women have been conditioned to stay small, move less, and treat their bodies as something to shrink rather than something to build. The women who start strength training do not just get stronger. They get their energy back, their pain starts to ease, and have more confidence to move their bodies.  The goal is no longer to tone the muscles but to chase how to finally feel good with their bodies. We dive deeper into this in the latest episode of Broads with Taylor McGee and T-Ferg, two coaches in the Broads Coach Program who have spent years helping women unlearn the myths of the fitness industry and build something real instead. We also discuss why imperfect action breeds motivation and what actually gets women to show up consistently, why the perfect time to start does not exist and why messy is better than waiting. Taylor McGee is a Philadelphia-based certified coach with seven years in the fitness industry. T-Ferg is a Denver-based coach with over ten years in and around movement and strength. Together they bring a clear-eyed, no-nonsense perspective on what women actually need, not just in the gym, but in how they show up for themselves and for their clients every single day. What's Discussed: (03:20) Why pull-ups are one of the most powerful things a woman can build (08:45) How celebrating your wins without a "but" changes everything (12:10) Why confidence and ego are not the same thing & how women were conditioned to confuse them (18:30) The toning myth: why the word was designed to keep women small  (24:15) Why motivation is a myth and what actually gets you to show up consistently (31:40) How to start so small that showing up becomes inevitable (38:20) Why the perfect time to start is always right now especially when life is messy (44:10) What a coach actually does for you that a workout app never can (51:25) Why real results take five years and why that should excite you, not scare you (57:30) What taking up space actually means in the gym and in your life Thank You to Our Sponsors: BroadsCOACH: Head to broads.com/join and apply for BroadsCOACH. IM8: Use my code TARA at checkout to save 10% on your first order at https://im8health.com/   Find more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app   Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Taylor McGee: Instagram: @taylormcgeefit Facebook: Taylor McGee Fitness Website: https://taylormcgeefit.com/online-coaching Broads app link: https://www.broads.app/coachtaylormcgee Check out more from Taylor Ferguson: Instagram: @your.wellness.barbie Tiktok: @taylor_melissa_ Broads app link: https://www.broads.app/coachtaylorferguson

You're stuck at the same weight on your squat or bench, so you assume the answer is more reps, more volume, more grind. But piling on more work without fixing the weak link is exactly how you stay stuck. In the latest episode of Broads, I break down why your core's job isn't crunches, why knees cave in your squat, and how Bulgarian split squats force your glutes to finally do their job. And when your hips shoot up in your deadlift, I unpack what that says about your hamstrings and how to fix it so your strength actually shows up at lockout. Fix the weak link, and the lift follows. What's Discussed: (03:22) Why doing more squats won't fix a squat plateau (05:03) Bulgarian split squats fix knee cave and glute weakness (08:27) Paused bench press builds strength at your sticking point (11:52) RDLs fix weak deadlift lockout and hip hinge issues (12:26) Why squatting your deadlift limits hamstring strength (15:33) Press more than you pull and your shoulders pay (18:40) Your core's job is resisting movement, not crunching (22:56) Accessory work fixes weak links and prevents injuries Check out more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Head to https://www.broads.app/broadscoach and apply for BroadsCOACH. Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara

You've been told perfect form prevents injury and rounding your back will ruin your spine. But what if the real problem isn't the movement? What if it's fear, outdated advice, and expecting your body to heal like it's Amazon Prime two-day shipping?  We dive deeper into this in the latest episode of the Broads Podcast with strength coach Dr. Susie Spirlock.  We also chat about why “perfect form” doesn't exist, how to return to lifting after injury or chronic conditions like POTS and hypermobility, and why strength training is non-negotiable for women heading into perimenopause and beyond.  Dr. Susie Spirlock is a Doctor of Physical Therapy and strength coach with a Bachelor of Science in Exercise Science. She is Barbell Rehab Method certified, Precision Nutrition Level 1 certified, and a Pain Free Performance Specialist. She provides online rehab and fitness coaching and serves as an instructor for the Barbell Rehab Method. What's Discussed: (08:44) Why “perfect form” doesn't exist and how anatomy shapes technique  (10:15) Gradual exposure to load and why rounding your back isn't automatically bad  (12:08) Fear of lifting heavy and how graded exposure reduces injury anxiety  (14:00) Why fear predicts pain more than tissue damage after injury  (18:25) Junk volume, overprogramming, and how smarter structure drives results  (25:03) Why lifting advice from doctors lags 10-15 years behind research  (32:26) Strength training, menopause, and what happens to bone density if you don't lift  (48:43) Clickbait rehab content and how to spot black-and-white misinformation Check out more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Head to https://www.broads.app/broadscoach and apply for BroadsCOACH. Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Dr. Susie Spirlock: Instagram: @dr.susie.squats Tiktok: @dr.susie.squats Youtube: @dr.susie.squats Facebook: @dr.susie.squats

Rest periods are one of the most ignored parts of training, and they're often the reason you're exhausted but not actually getting stronger. This episode of Broads is about removing the guesswork. We break down what rest periods do, why more sweat doesn't equal better results, and how mismatching your rest to your goal can stall progress without you realizing it. If your lifts feel inconsistent, your workouts feel randomly hard or way too easy, or you're spending forever in the gym without seeing results, your rest between sets might be the missing piece. That's what this episode is all about. What's Discussed: (00:48) Why rest periods are an overlooked driver of strength and muscle gains (03:25) ATP, creatine phosphate, and what actually recovers between sets (05:03) How rest determines strength, hypertrophy, or endurance outcomes (06:51) Why heavy lifts require three to five minutes of rest (07:46) Using shorter rest to create metabolic stress for muscle growth (09:13) How short rest trains fatigue tolerance and muscular endurance (10:52) What breaks when rest is too short or too long (15:41) Why timing rest separates training from random workouts Head to https://www.broads.app/broadscoach and apply for BroadsCOACH. Check out more from Broads: Website: https://www.broads.app Check out more from Tara LaFerrara: Website: http://taralaferrara.com  Instagram: @taralaferrara  @broads.podcast Youtube: https://youtube.com/@TaraLaferrara

A lot of women are stuck in a cycle of eating less, pushing harder, and starting over every Monday, only to feel more frustrated each time. The surprising part is that this isn't a lack of discipline, but a predictable outcome of years of under-eating and following advice that was never built for women's physiology.We dive deeper into this in the Broads podcast with Finley. We talk about why intermittent fasting often backfires for women, how sugar cravings are usually a fueling issue, what chronic under-eating does to your metabolism, and what sustainable nutrition actually looks like without diet culture noise.Finley Amato Funsten is a nutrition and strength coach, the founder of Unfuck Your Diet, and the owner of MADabolic Charlotte. Her work focuses on evidence-based nutrition, behavior change, and sustainable training practices.What's Discussed:(05:53) Diet Coke, aspartame safety, and why fear-based nutrition science still sticks(07:12) Why intermittent fasting often backfires for active women hormonally(09:04) How hunger hormones adapt when breakfast is skipped for years(11:04) Why named diets fail women by ignoring physiology and skill building(14:32) Skinny culture's return and how wellness marketing keeps women shrinking(19:20) Sugar cravings explained through protein and fiber deficiencies(24:39) Why detoxes and cleanses don't work the way people think(32:03) Chronic under eating signs including low energy, poor recovery, and cycle disruptionCheck out more from Broads:Website: www.broads.appInstagram: @broads.podcast @broads.appCheck out more from Tara LaFerrara:Website: http://taralaferrara.com  Instagram: @taralaferraraYoutube: https://youtube.com/@TaraLaferraraCheck out more from Finley Amato Funsten:Website: https://unfuckyourdiet.coInstagram: @unfuckyourdiet Check out some of Finley's favorite accounts for nutrition, fitness, and real talk:Tara LaFerrara: https://instagram.com/taralaferraraSheridan Skye, MSc: http://instagram.com/sheridanskyefitBeth Wilkas Feraco: http://instagram.com/bethferacofitnessAmanda Howell, MPH: http://instagram.com/amandahowellhealthJessica Knurick, PhD: http://instagram.com/drjessicaknurickDr. Stacy T. Sims: http://instagram.com/drstacysimsKate Lyman, MPH: http://instagram.com/klnutritionJordan Syatt: http://instagram.com/syattfitnessLayne Norton, PhD: https://www.instagram.com/biolayne

Training harder and moving faster doesn't automatically make you stronger, especially when your progress has stalled. For many women, the real issue is that reps are rushed, stimulus is cut short, and effort looks intense without actually driving adaptation.We dive deeper into this in the latest Broads Podcast solo episode. We also chat about why slowing down builds more strength, why rushing reps makes people feel weaker than they should, why you are actually stronger during the lowering phase of a lift, and how tempo training works best when used strategically instead of everywhere.If your workouts feel hard but your strength is not moving, or you keep chasing heavier weights without feeling more solid or confident, this episode will shift how you think about effort. What's Discussed:(02:24) Why tempo training increases results without longer workouts(03:26) The four phases of every lift and why each phase matters(04:02) How to read tempo prescriptions like 3110 in real training(09:14) Where tempo fits best, accessories, deload weeks, and plateaus(15:18) Why tempo should be limited to one to three exercises per workout(15:55) Example lower body programming using tempo selectively(16:58) Example upper body programming with tempo for accessories only(17:49) Why using too much weight defeats the purpose of tempo trainingCheck out more from Broads:Website: https://www.broads.appCheck out more from Tara LaFerrara:Website: http://taralaferrara.com  Instagram: @taralaferraraYoutube: https://youtube.com/@TaraLaferrara 

Training starts to feel heavy when the goal is shrinking instead of becoming capable. What began as a viral moment around a meatball sub exposed something deeper: how diet culture, fear of “bulking,” and quiet food rules slowly erode confidence and self-trust long before real change has a chance to stick.We dive deeper into this in the latest Broads Podcast with Jessica Burke. We also chat about why “toning” is misleading, the real difference between exercising and training with intention, what actually drives gym intimidation, and why taking up space changes far more than just the body.Jessica Burke holds a Master's degree in Kinesiology and is CSCS certified. She is the host of The Strength Chick Podcast and works as a strength and conditioning coach. Her work centers on dismantling diet culture and encouraging women to take up space in the gym and in strength and conditioning.What's Discussed:(03:39) The meatball sub moment, diet culture, and the food guilt women live by(09:19) Why training to be smaller limits what women's bodies can do(11:16) The truth behind “toning” and how language shapes fear around building muscle(13:34) Fear of bulking as a form of avoiding discomfort and justifying inaction(17:42) The male gaze, gym intimidation, and reclaiming the right to take up space(19:33) Why exercising feels productive but training creates lasting change(34:41) Redefining effort, intensity, and what “hard” actually means in the gym(52:00) Taking up space as an identity decision, not a confidence traitCheck out more from Broads:Website: http://broads.appInstagram: @broads.podcast @broads.appCheck out more from Tara LaFerrara:Website: http://taralaferrara.comInstagram: @taralaferraraYoutube: @TaraLaferraraTiktok: @taralaferraraCheck out more from Jessica Burke, CSCS, M.S.:Instagram: @coachjburkeTiktok: @coachjburkeYoutube: @coachjburke

You're training hard and pushing through, yet your energy is crashing and your body feels more resistant than ever. The problem isn't effort, it's that your body has outgrown the strategy you're using.In this Broads Q&A episode, I answer the questions you keep asking. We get into why HIIT is keeping you tired, sore, and wired, why training like you're 25 while living like you're 45 stops working, and why rest isn't lazy. It's how your hormones stabilize.If you feel exhausted, inconsistent, or like your drive disappeared, this episode connects recovery, nervous system regulation, and real strength so you can stop forcing progress and start adapting to the body you're actually living in.What's Discussed:(03:28) Why energy crashes are not a motivation problem but a recovery issue(07:04) Why your body stopped responding to chaotic workouts after 30(08:35) HIIT, cortisol, inflammation, and why always training hard keeps you tired and wired(09:42) Strength training as a higher return signal without frying your nervous system(10:01) Motivation explained through dopamine, blood sugar, sleep, and safety signals(12:20) Training like you're 25 while living a 35 to 45 year old life(13:46) Why rest supports hormone regulation and nervous system downshifting(14:15) What real self-care looks like in midlife and why it is not selfishCheck out more from Broads:Website: https://www.broads.appInstagram: http://instagram.com/broads.podcast http://instagram.com/broads.appCheck out more from Tara LaFerrara:Website: http://taralaferrara.com Instagram: http://instagram.com/taralaferrara Youtube: http://youtube.com/@TaraLaferraraTiktok: http://tiktok.com/@taralaferrara