Podcasts about macros

In this episode, Mike explains why "getting back on track" could be terrible advice and what you should do instead. This is the real secret to sustainable success.------------------------------------------------Click here to apply for coaching!For some amazing resources and to be a part of a badass community, join our FB group HEREThe personality assessment is now available online! Click here to take the assessment and find out what your personality tells us about the way you should be training and eating.Take the assessment here!To learn more about Neurotyping, visit www.neurotypetraining.comFollow Mike on IG at @coach_mike_millner

Matt confronts the systemic failure of sleep deprivation, examining its impact on our biological machinery. When sleep is short, the body's "fuel gauge" dips, impairing mitochondrial function and glucose tolerance. However, he highlights compelling research on two interventions - creatine supplementation and high-intensity interval training. These act as backup generators, offering a physiological buffer to preserve metabolic and executive functions when rest is unavoidably restricted.The episode explores how creatine serves as a "quick charge" battery for the brain, regenerating adenosine triphosphate (ATP) to sustain processing speed. Matt also details how high-intensity exercise services the body's engine, mitigating drops in glucose tolerance. Ultimately, he frames these tools as "sandbags against a rising tide" - vital for weathering the storm of sleeplessness, yet unable to replace the holistic, restorative power of sleep itself.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.One of this week's sponsors, LMNT, offers a science-based electrolyte drink with no sugar or artificial ingredients. Try their new limited-time Lemonade Salt flavor! Get eight free sample packs with any order at drinklmnt.com/mattwalker. Stock up on this summer flavor while it lasts!As a huge supporter of mission-driven companies, Matt recommends new partner Branch Basics. Their plant- and mineral-based ‘The Concentrate' is tough on kitchen grease yet gentle enough for baby toys, helping you create a toxin-free home. Get 15% off with code MattWalker at branchbasics.com/mattwalker.Another sponsor, David, is a revolutionary new protein bar developed with Dr. Peter Attia. It boasts an unbeatable ratio: 28g of protein and 0g of sugar in just 150 calories. Incredibly satiating with six amazing flavors, it's perfect for muscle health. Visit davidprotein.com/mattwalker and buy 4 cartons to get a 5th FREE!As always, if you have thoughts or feedback you'd like to share, please reach out:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299The 4 Macros of Sleep Free Assessment: qqrt.org 

Hey guys! Welcome back. Today I want to dive into why fat loss is more than just tracking macros. Yes, a calorie deficit is needed for fat loss, and counting macros gives us structure and targets, but there are so many factors that influence what our macros are and the ability to hit them That's what we're talking about today!  Apply for coaching Black Friday yearly offer for the Monthly Membership start Thursday Black Friday sale starts Thursday for HAPI supplements (no code needed)The EmPowered Community free Facebook group Follow Emma on InstagramFollow Emma on Facebook

If you woke up extra puffy, bloated, or sluggish after Thanksgiving, you're not alone. Today I'm walking you through the exact protocol I'd use to feel normal again fast. In this episode, I break down a simple A.M., P.M. routine designed to calm inflammation, support lymphatic flow, reset your circadian rhythm, and get your digestion back on track.  We start with a morning lineup that helps your body de-bloat naturally: dandelion and peppermint tea, sunrise exposure, gentle lymphatic drainage, and a cold plunge or face dunk to clear the fog. I'll share why “easy-to-digest” meals like eggs, fruit, ground turkey, and white rice speed up recovery after a heavier holiday meal.  You'll also learn how hydration, electrolytes, sauna sessions, and strategic walking across the day work together to flush excess water retention. I walk you through small daytime habits that make a huge difference including stress management tools that actually matter when you're feeling self-conscious or uncomfortable in your body.  Then we close with a powerful P.M. routine designed to optimize digestion, calm cortisol, improve sleep quality, and support your lymphatic system while you rest. From early dinners to legs-up-the-wall breathing, these are the tools that help you feel lighter, clearer, and more grounded within 24–48 hours. If you want a gentle, supportive, and science-backed plan to ditch bloat and puffiness quickly, without punishing yourself, this episode is your reset guide. Let's get you feeling like you again. Time Stamps: (2:20) Gender Prediction (5:22) Waking Up Feeling Thick (8:37) The Big 6 For Lymphatic Drainage (13:02) Meals Across The Day (17:30) Sauna Usage (22:12) Early Dinner (25:06) Something Is Better Than Nothing---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

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In this episode, Mike breaks down the exact process you need to follow if you want to lose fat and actually keep it off. This is a step by step playbook that you can follow.------------------------------------------------Click here to apply for coaching!For some amazing resources and to be a part of a badass community, join our FB group HEREThe personality assessment is now available online! Click here to take the assessment and find out what your personality tells us about the way you should be training and eating.Take the assessment here!To learn more about Neurotyping, visit www.neurotypetraining.comFollow Mike on IG at @coach_mike_millner

Macros Stopped Working? Here's Exactly What To Do Next ⚠️

If your energy, mood, weight, or cycle feels off, your hormones are already trying to tell you why. In today's episode, I'm breaking down something that feels confusing for so many women: hormones.  Most of us only hear about hormones when something starts going wrong — our energy crashes, our cycles change, our thyroid acts up, or our weight stops responding the way it used to. And because it feels overwhelming, we try to fix the surface symptoms without ever understanding the deeper systems underneath.  So today, I want to simplify things and give you a clear, foundational understanding of how your hormones actually work. I'm walking you through the four major hormone categories that control your metabolism, your mood, your energy, your cycle, and so much of how your body feels day-to-day.  You'll learn what each category does, how they interact, and why an imbalance in one usually creates a domino effect in the others. I'm also going to show you what it looks like when each system is out of sync, so you can start recognizing your body's signals instead of feeling confused by them.  Most importantly, I'll give you practical places to start if you want to support your hormones in a realistic, sustainable way. No complicated protocols — just simple patterns that immediately reduce stress on your system.  By the end of this episode, you'll understand your hormones on a deeper level and feel more equipped to advocate for your own health.  This is your crash course in hormone health. Time Stamps: (2:12) Gratitude(4:42) Strong Foundation For Hormone Knowledge(9:42) Disease vs Dysfunction with Labwork(12:52) The 4 Categories of Hormones(17:32) Sex Hormones(22:52) Energy Hormones(27:58) Stress Hormones(31:32) How Hormone Systems Affect One Another(39:02) Morning Sunlight---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Jess Wallace - adventure host, travel lover, online business manager, teacher turned entrepreneur and promoter of living a big, authentic + full life is back on the pod!  She specializes in helping female entrepreneurs thrive in their businesses.  Jess and Danielle host all women adventure trips to create a space for women to connect, see the world together, make lifelong friends, and unlock core memories.  We love getting women outside, connecting, adventuring, betting on themselves, taking up space, doing it scared, building confidence, living big + chasing magic. In this episode, we chat about:  We would like a refund on the female hormones Why do you wanna pound your body in the ground Whats worse for you smoking or being vegan Lifting weights is fuckin under rated… STILL Vagina butt Macros are not food freedom. Period. Allocating spoons to life not my fitness pal The ways we want more for women Come to Patagonia with us Get more info about Mindset. Movement. Metabolism Group Coaching!  Join the adventure party in Patagonia with Jess + Danielle Learn more about working with me  Shop my masterclasses (learn more in 60-90 minutes than years of dr appointments) Follow me on IG Follow Empowered Mind + Body on IG  Follow Jess on IG 

This episode isn't another influencer gift guide. I'm not dropping affiliate links, brand collabs, or the 12 things I'll forget I ordered by next week. This is a breakdown of what's ACTUALLY worth investing in this Black Friday if you want real momentum going into 2026.Inside this episode I'm walking you through:The simple tools I use every single day that make health easierWhat's truly worth buying (and what's a complete waste of money)Why investing in your future self beats another TikTok pajama setThe areas of your health that give you the biggest returnAnd the exact things I would buy if I wanted actual transformationNo fluff. No gimmicks. Just clarity. You loved this episode last year, so I had to update it for 2025.OFFERS:1) Muscles without Macros $199 (A savings of $100)PLUS my 12 week SCULPT workout program for FREE ($99)>> GET IT HERE2) The METABOLIC METHOD ($1,111 or 3 payments of $399) Normally $1499A savings of almost $400PLUS an EXTRA month of coaching and support (yes, you're getting 4 months for the price of 3)>> GET IT HERE3) LEGACY HEALTH- One Year of 1-1 All Access Health CoachingFor the woman that wants her health to look completely different in one year and is ready for RESULTS.$8900 or 12 payments of $777 (A savings of $3100)>> DM ME HERE TO CLAIMDo you feel like your metabolism has slowed down? Get my FREE course to truly learn how your body works so you can see long term success. Enroll here.Shop my FAVE things HEREWant access to exclusive content? Sign up for my newsletter here!

In this week's episode, I am putting on my coaching hat and breaking down macronutrients and everything you need to know to get started with tracking, advance your tracking, or just expand your knowledge around macros. 00:00 Understanding Macros: The Basics02:35 Aligning Nutrition with Goals04:50 The Importance of Protein07:28 Portion Control and Mindful Eating09:23 Common Challenges in Macro Tracking11:29 The Role of Macronutrients13:57 Avoiding Common Macro Mistakes15:56 Understanding Protein and Meal Planning18:50 Strategies for Effective Macro Tracking24:39 First Steps in Macro Tracking28:15 Mindset Shift: Using Macros as a ToolListen to this week's subscriber-only episode: How To Stay Fit Through the Holidays (Without Starting Over in January) Free Macro CalculationJoin Fitmas - Black Friday SaleWatch on YouTubeShare feedback/send fanmailGet the Transformation Roadmap - The 10 part series to building your plan to lose fat and build muscle mass. Join the free groupAll links The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals. → Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling. Support the showInstagram | TikTok | YouTube | Pinterest

After talking about my training, nutrition, and my daughter, I talk about how you can beat SAD (Seasonal Affective Disorder) this Winter and why healthy joints means more gains. How to beat SAD (7:32) Why healthy joints lead to better gains (14:32)

In this episode, Mike has a bit of controversial take about weighing yourself daily and whether it's the right thing to do. Does the scale ruin your day if it's up? Do you feel better about yourself when it's down? If you have a hard time with the scale, this episode is definitely for you.------------------------------------------------Click here to apply for coaching!For some amazing resources and to be a part of a badass community, join our FB group HEREThe personality assessment is now available online! Click here to take the assessment and find out what your personality tells us about the way you should be training and eating.Take the assessment here!To learn more about Neurotyping, visit www.neurotypetraining.comFollow Mike on IG at @coach_mike_millner

In this episode, Chris answers a common question—how precise do your macros really need to be? You'll learn why chasing perfection often does more harm than good, what actually matters for long-term results, and how small daily consistency beats exact numbers every time. This episode is a reminder that progress comes from patterns, not perfection.

No.1 Sleep Expert DR. MATTHEW WALKER reveals how to fix insomnia, reset your circadian rhythm, deepen REM sleep, and why magnesium and melatonin may be hurting your sleep. Dr Matthew Walker is a Professor of Neuroscience and Psychology at the University of California, Berkeley, and one of the world's leading experts on sleep science, with over 20 years of research. He is host of The Matt Walker Podcast and bestselling author of ‘Why We Sleep: The New Science of Sleep and Dreams'.  He explains: ◼️The shocking link between poor sleep timing and increased cancer risk ◼️How alcohol and caffeine silently sabotage deep sleep and mental performance ◼️Why screen time and light exposure before bed are secretly rewiring your brain ◼️How “sleep banking” before stress, travel, or work sprints can boost resilience ◼️Why parents, professionals, and athletes all need radically different sleep strategies Enjoyed the episode? Share it using this link and get points for every referral: https://doac-perks.com (00:00) Intro (02:33) Sleep Changes Your DNA (05:01) The Stigma Around Sleep and Laziness (08:43) What's Stopping People From Sleeping? (10:58) The Shocking Link Between Weekend Sleep-Ins and Heart Disease (14:48) New Research: Sleep Banking for Low-Sleep Periods (16:25) Boost Cognitive Performance With This Sleep Hack (19:14) 3 Things That Will Improve Your Sleep Quality Tonight (20:42) It's Not Blue Light That's Keeping You Awake (22:01) Melatonin Doesn't Make You Sleep — Here's What It Does (24:28) The Right Amount of Melatonin (25:55) The 1% With Nocturnal Clocks Who Can't Sleep Until 3 AM (27:26) Should You Be Concerned About Melatonin as a Sleep Aid? (30:33) The Trade-Offs in Sleep Medicine (35:05) The Key to a Digital Detox (35:46) The 4 Macros of Good Sleep: QQRT (37:02) The Minimum Amount of Sleep You Need to Stay Alive (42:49) How Sleep Regularity Predicts Life Expectancy (46:50) Try This 7-Day Sleep Enhancer Challenge (53:24) Is Your Room Dark Enough for Optimal Sleep? (1:01:03) Why Counting Sheep Doesn't Work (1:02:58) A Better Alternative to Counting Sheep (1:04:36) Does Magnesium Really Help With Sleep? (1:11:47) Ads (1:13:33) How REM Sleep Works and How to Maximize It (1:20:30) Why REM Sleep Is So Important (1:22:07) Entering a ‘Psychotic' State During Dreams (1:25:05) Healing Trauma Through Dreams (1:31:12) Nightmares as a Warning Sign of Mental Health Issues (1:36:09) REM Sleep Is Like Group Therapy for Memories (1:39:31) Ads (1:41:18) The Dystopian Future: Superhumans Who Sleep Only 6 Hours (1:45:17) Could Humans Be Engineered to Sleep Less? (1:50:20) Why Undersleeping Triggers Cravings (1:54:36) A New Drug That Could Help With Insomnia (2:03:50) What Did Success Bring You? (2:07:33) I Didn't Believe in Finding “The One” (2:28:39) The Future of AI and Sleep Follow Dr Matthew: X - https://bit.ly/4oIRpAY Instagram - https://bit.ly/49OgFB4 Podcast - https://bit.ly/489MJhA  You can purchase Dr Matthew's book, ‘Why We Sleep', here: https://amzn.to/3K04IxJ The Diary Of A CEO: ◼️Join DOAC circle here - https://doaccircle.com/  ◼️Buy The Diary Of A CEO book here - https://smarturl.it/DOACbook  ◼️The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt  ◼️The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb  ◼️Get email updates - https://bit.ly/diary-of-a-ceo-yt  ◼️Follow Steven - https://g2ul0.app.link/gnGqL4IsKKb  Sponsors: Linkedin Ads - https://www.linkedin.com/DIARY    Pipedrive - http://pipedrive.com/CEO  KetoneIQ - Visit https://ketone.com/STEVEN for 30% off your subscription order Last chance to join the waitlist for the limited edition Diary Of A CEO Conversation Cards here: https://bit.ly/cardswaitlist

If slowing down feels wrong but your body is begging for rest, this episode is for you. In this episode, I'm talking to the woman who has always been the go-hard achiever — the early workouts, the hustle, the I-don't-need-rest mindset.  But now your body feels like it's pushing back, and slowing down feels uncomfortable or even scary. I've been there, and I want to help you make sense of what your body is trying to say. Instead of guessing or feeling guilty,  I'm giving you a simple, practical five-question check-in to help you know whether your body needs rest or whether gentle movement will actually make you feel better. Because in a healing season, both rest and movement are powerful — it's just about choosing the right one for the day you're in.  You'll learn why the signals you're feeling are a sign of recovery, not failure. I'll walk you through what this looks like in different phases of healing — from burnout, to rebuilding, to thriving again. We'll also talk about the mental side of this: letting go of the belief that discipline only counts when you push harder.  Resting doesn't make you weak. It makes you wiser. And the more you listen to your body, the faster your energy, hormones, and confidence return.  By the end of this episode, you'll have a tool you can use anytime you're unsure of what your body needs. This is how you build trust with yourself again — one decision at a time. So take a breath, tune in, and let's help your body feel safe and strong again.  Time Stamps: (1:17) Mood Lighting(2:02) Pulling Back From Exercise(5:47) Movement and Discipline(8:14) Your Hormones Are Recalibrating(9:59) #1: How Did I Sleep Last Night?(11:57) If You're Averaging 5-6 Hours of Sleep A Night(13:12) #2: My Stress Level From 1-10(14:32) #3: How Does My Body Feel Physically?(16:00) #4: What's My Emotional State?(17:41) #5: How Do I Think I'll Feel After?(21:56) Save This One For The Future---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

In this episode of the Living Well podcast, host Liv Hill leads a coaching roundtable with several coaches discussing various health and wellness topics. They address how to maintain health when a spouse isn't supportive, the challenges of menopause, the importance of mindset in overcoming obstacles, and strategies for dealing with setbacks in health journeys. The conversation emphasizes the significance of leading by example, finding joy in personal health journeys, and the necessity of strength training and nutrition, especially during menopause. In this episode, the hosts discuss the importance of adjusting one's approach to fitness and nutrition in the face of setbacks, emphasizing the emotional aspects of health journeys. They explore the fluid nature of macronutrients and the pitfalls of influencer diets, advocating for personalized coaching. The conversation also highlights practical strategies for managing family meals without compromising individual health goals.

In this episode, Mike provides one of the most powerful consistency hacks there is. Fair warning: it's not very easy to implement. But if you can truly commit to this process, you will see incredible results.------------------------------------------------Click here to apply for coaching!For some amazing resources and to be a part of a badass community, join our FB group HEREThe personality assessment is now available online! Click here to take the assessment and find out what your personality tells us about the way you should be training and eating.Take the assessment here!To learn more about Neurotyping, visit www.neurotypetraining.comFollow Mike on IG at @coach_mike_millner

The holidays are here — and with them come parties, family dinners, and the temptation to throw in the towel until January. But what if this year looked different?In this episode, Rachel shares practical ways to track macros through the holidays — without restriction, guilt, or obsession. You'll learn how to make food choices rooted in stewardship, habits, and freedom, not fear.She breaks down what macros actually are, why tracking them matters, and how consistency (not perfection!) can carry you through this season with peace and confidence.Because honoring God with your body doesn't mean saying no to every cookie — it means saying yes to wisdom, discipline, and joy.

EPISODE 421. Ever open your food tracking app and instantly feel defeated by the numbers staring back at you? In this episode of Fit Friends Happy Hour, Katie Hake gets real about why she doesn't recommend macro tracking for most of her clients, and why learning to trust your body beats following an app any day. If you're tired of the all-or-nothing mentality but still want structure and progress, this episode is your new permission slip.What We Cover:Why macro tracking can backfire for those craving food freedom (and who may actually benefit from it)Practical, non-diet alternatives to structure your meals - no apps requiredHow to rebuild trust in your body while still fueling your strength and energyReady to break up with food guilt and tracking? Tune in!Connect with Katie:Work with Us | www.katiehake.com/nutritioncoachingMeal Prep Like a Pro Without Obsessing Over Every Bite | www.katiehake.com/prepJoin our FREE 5-Day Walking Challenge | Walk with Me!Use special link for 15% off | Omorpho Weighted Vest Text me your AHA moment from today's episode!

In this episode of Boss Bitch Radio, we're talking about why your mindset - not just your meal plan or workout - determines how far you go. I'm bringing you inside a real call from my Healthy and Hot Method membership, where we're diving into 13 Things Mentally Strong People Don't Do by Amy Morin. We unpack how your thoughts, emotions, and behaviors shape everything from your confidence to your consistency, and why mental strength is the foundation for setting boundaries, staying focused, and showing up for yourself especially when life gets messy. If you've ever found yourself stuck in self-doubt, people-pleasing, or "starting over" mode, this conversation will help you step into your power and finally make yourself a front-burner priority. You've been running on empty long enough. Start the From Burnout to Boss Bitch masterclass today and learn how to finally breathe again → https://www.bossbitchradio.com/burn-out-to-boss-bitch Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → https://www.bossbitchradio.com/newsletter   #MentalStrength #MindsetMatters #ConfidenceBuilding   Key Takeaways: 00:16 A quick look at the Healthy and Hot Method 00:36 Diving into our book club pick: 13 Things Mentally Strong People Don't Do 01:11 How mental strength ties into your fitness journey 01:28 Setting goals and pushing through challenges 01:47 Talking boundaries and ditching self-limiting beliefs 02:06 Connecting with the community 02:37 What's coming up next + how to get involved 03:00 Kicking off the book club session 04:01 Real talk about building mental strength 08:43 Finding balance between emotions and logic 10:13 A quick shoutout about the newsletter 11:33 Sharing personal stories and mindset reframes 15:57 Guided journaling time 21:27 Wrapping up with final thoughts and takeaways   Links Mentioned:  Join us in the Healthy and Hot Method! Get $25 off your first month with code PODHOT - https://www.bossbitchradio.com/healthy-and-hot-method Join the Iconic Coaching Academy! Limited 1:1 spots available - https://www.bossbitchradio.com/iconic-coaching  I'm loving this Cathy Heller's program is packed with gems. Check it out here! https://cathyheller.samcart.com/referral/thisabundantlifebycathyheller/kLZu9Gj7RIEtBF2Q Hey! Have you heard of ClassPass? They're giving an exclusive free trial (with 20 bonus credits!) only available to friends of mine. https://classpass.com/refer/U37R31GQ30   Connect with Diane: Website: https://www.bossbitchradio.com/  Instagram: https://www.instagram.com/dianeflores_ifbb_pro  YouTube: https://www.youtube.com/@dianeflores_ifbb_pro  Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro    Freebies: Lower Body Blueprint: https://www.bossbitchradio.com/lower-body-blueprint  Protein Snack List: https://www.bossbitchradio.com/protein-snack-guide  Full Body Training Program: https://www.bossbitchradio.com/full-body-gym-program  Fit Girl Gift Guide: https://www.bossbitchradio.com/fit-girl-gift-guide  My Favorite Supplements: https://www.bossbitchradio.com/myfavoritesupplements 

We all want the dream body, but almost none of us want to slow down long enough to build the base it actually requires. In today's episode, I'm sharing one of the most important lessons I've learned as both a coach and a client: you can't build a strong, sustainable body without a strong foundation.  I use the analogy of building a dream home because just like a house needs a solid foundation before the walls go up, your body needs metabolic stability and healthy habits before you layer on intense training or dieting.  Most of us try to skip this part because we're in a hurry to see results.  I get it. I used to be the impatient one who wanted the plan, the strategy, and the visible progress right away. But rushing your transformation is the fastest way to end up starting over again and again.  In this episode, I break down what the “foundation phase” actually looks like, including how we assess metabolism using SHREDS and why stabilizing sleep, hunger cues, digestion, energy, stress, and recovery is non-negotiable.  I share why this phase can feel slow and why that slow work is what makes everything that comes after actually stick. I also walk through the three phases of a healthy nutrition journey and how to know which phase you're truly ready for.  This is about building a body that can handle real life. Vacations, busy seasons, holidays, stress, and everything in between. When your foundation is strong, you don't fall apart when your routine changes. You adapt and you bounce back.  If you've been feeling frustrated with slow progress, this episode may be the reframe you needed. Take a breath — you might just be pouring the concrete.  Time Stamps: (2:57) Next Stage of Homeownership (4:34) Building The Foundation (7:27) When I First Started My Fitness Journey (12:42) The Metabolic Assessment (19:42) Building The Walls Next (20:27) Vital Spark's 3 Phases (28:02) Please Share and Review---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

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Ever feel like those online calculators or AI nutrition apps just do not get it right? You are not alone. In this episode of Macros Made Easy, I explain why your macros should never be one size fits all and what happens when you finally get numbers that fit you.I dive deep into how macros technology can completely miss the mark for real women. I explain why counting macros for beginners is about understanding your story, not copying someone else's plan. You will learn exactly how to count macros that reflect your goals, lifestyle, and metabolism so you can stop guessing and start progressing.When it comes to AI nutrition apps, I show how they often skip the personal details that actually matter, such as hormones, recovery, and stress. While macros technology can give you numbers, it cannot give you context. That is why counting macros for beginners requires guidance and why knowing how to count macros the right way changes everything.In this episode, you will learn:Why most AI nutrition apps and calculators get it wrongThe real difference between counting macros for beginners and building a personalized planHow macros technology can confuse rather than clarify your goalsSimple ways to start learning how to count macros that match your bodyWhat happens when you stop following the AI nutrition app and start following a real strategyBy the end, you will understand why macros technology is a helpful tool but never the full answer. I share practical steps for counting macros for beginners, how to know when it is time for a custom plan, and how to use AI nutrition apps in smarter ways that actually support progress.

In this episode, I share why I decided to start logging my food again after a long stretch in maintenance. Not from a place of restriction — but awareness.I talk about noticing shifts in my training motivation, how consistent eating affects my energy levels, and why tracking macros is less about perfection and more about curiosity.I also touch on the role of self-monitoring, small healthy habits, and even how sleep and “fun” fit into the bigger wellness picture.If you've been feeling a little off or wondering where your energy's going, try logging your food for a few days — you might be surprised by what you learn. And if you need a little guidance, I'm here to help.

After talking about my own training and nutrition, and the Toronto Blue Jays, I talk about how to use wearable tech to improve your health and how to warmup properly. Wearable tech to improve health 11:13) How to warmup properly (16:51)

In this episode, Mike is joined by Michelle Stiff who explains the root cause of why your body may be struggling to let go of body fat. This conversation is about the impact of chronic dieting and how to look at the whole picture of health and fitness to achieve the results you want.Follow Michelle on Instagram - @michellestiff_wellnessJoin here FB group - https://www.facebook.com/groups/wellnesselevateTake her Metabolic Assessment - https://wellnesselevatetribe.com/metabolicblueprint------------------------------------------------Click here to apply for coaching!For some amazing resources and to be a part of a badass community, join our FB group HEREThe personality assessment is now available online! Click here to take the assessment and find out what your personality tells us about the way you should be training and eating.Take the assessment here!To learn more about Neurotyping, visit www.neurotypetraining.comFollow Mike on IG at @coach_mike_millner

We dig into the psychology of sustainable eating and show how awareness, systems, and self-compassion outperform willpower and rigid rules. Through client stories and practical tools, we outline simple steps to build habits that last and make peace with food.• shifting from outcomes to systems and awareness• the plate pause, halfway check-in, and satisfaction scale• the food mood detective and the three-bite rule• habit stacking, environment design, and defaults• HALT for emotional eating and expanding coping tools• unconditional permission to eat and neutral food language• compassionate curiosity replacing self-criticism• the 1% better approach and learning from setbacksIf you'd enjoyed today's episode, I'd love for you to share it with your friends and familyAnd if you're feeling generous, consider donating at the link provided in the descriptionFor more resources, tips, and updates, don't forget to visit our website at www.kore-fit.com and follow us on Instagram at KoreFitnessAZIlluminate Your World with Kore Candles!Kore Candle Company is a brand that specializes in creating unique and high-quality soy candles. Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.Support the showhttps://www.kore-fit.com

We are pregnant!  In today's special episode, we want to dive into our fertility story, how we planned for this season, and what shifted in our hearts and lives leading up to trying.  I open up about her early fears around motherhood, how family jokes once shaped her identity, and the moment she knew Omar would be an incredible father. We talk about praying for guidance, timing, and acceptance — and how those prayers brought a deep sense of peace. We also want to share the unexpected way this journey began: a planned fast interrupted by getting sick, a wedding we stayed home from, and Vanessa's Oura Ring signaling that something was different. You'll hear the story of the very earlypregnancy test, how she surprised Omar at the airport, and his reaction when we took another test at home just to be sure. From the beginning, we made the intentional choice to tell our community and loved ones right away, so we could walk through this experience with the people we care about, not in secrecy or fear.  I want to talk through the supplements I'm taking, the changes in my energy, and what nutrition and movement look like right now — including six smaller meals, simple foods, ginger and peppermint tea, and keeping 10k steps and workouts while paying close attention to my body's signals.  And yes… the Mexican flavor cravings are very real. We're honored to share this part of our story with you. If pregnancy, family planning, or listening to others' journeys has ever brought up emotions for you — we see you, and this episode is shared with so much love and compassion. Time Stamps: (1:19) We Are Expecting!(3:47) Some Beginning Context(6:32) Health Issues In May(7:44) My Faith and Motherhood(15:36) Vanessa's Health Tracking(16:42) The Fertility Journey(26:14) The First Pregnancy Test(32:32) Prenatal Supplements(36:22) Current Nutrition Protocol(41:20) Craving Mexican Flavors---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

If you're anything like me, you want to finish up a month well and show up for the next with a plan that actually works for your life. In today's episode we'll reflect on October, build a simple nutrition "budget" for November, and set up systems for macros and movement to help you gain momentum in the new month!  I pray this episode encourages you!    If this episode helps you, I would love to hear about it! Feel free to DM me on Instagram or leave me a voicemail! The link is below.    Grab my free cheat sheet: Macro Cheat Sheet for Midlife Women   If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it!    Next Steps: If you're ready to ditch the diet and take the next step toward a sustainable path to fitness, book a one-hour coaching call. I would love the opportunity to help you!   During the call you will receive practical, personalized advice and direction to help you to finally know the next step to take in order to make progress with health and fitness in a clear, doable way.   Or need some accountability and community?   Join my free Macros & Midlife, Sustainable Weight Loss for Christian Women Facebook group to chat with other likeminded ladies who are working on improving their health and fitness too!   Do you have a question or a comment you want me to feature on the show? Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

Join Coaches Sarah and Ben as they dive into the essentials of nutrition and weight management. Discover practical tips for designing macronutrient plans, maintaining a healthy lifestyle, and enjoying your favorite foods without guilt. Whether you're a seasoned athlete or just starting your fitness journey, this episode offers valuable insights to help you achieve your goals. Tune in for a conversation that blends expertise with real-life experiences, making nutrition accessible and sustainable for everyone.

In this episode, Mike explains the importance of fixing internal health to make progress. Many people ignore the red flags and symptoms that indicate something needs to be healed in order to make physical progress. It could be hormones, gut health, metabolism, etc. This episode will explain the importance of putting internal health first.------------------------------------------------Click here to apply for coaching!For some amazing resources and to be a part of a badass community, join our FB group HEREThe personality assessment is now available online! Click here to take the assessment and find out what your personality tells us about the way you should be training and eating.Take the assessment here!To learn more about Neurotyping, visit www.neurotypetraining.comFollow Mike on IG at @coach_mike_millner

In this episode, Kim dives deep into the science and strategy behind fat loss and body recomposition for menopausal women. She explains why the macro calculator in the app is already designed to reflect the lower energy needs of menopause, debunks the “eat more to lose fat” myth, and shares how to train smarter — not longer — for maximum results. You'll also get a behind-the-scenes look at the logic behind Butt Camp's famous “active rest” design, plus updates on the upcoming Buns & Guns Challenge. What you'll learn in this episode: – Why menopausal women may need 200 fewer calories (and how the app adjusts for that) – The truth about insulin resistance, glucose uptake, and menopause metabolism – Why “eat more to burn fat” is often misleading advice – How muscle is really built (spoiler: not by eating more) – Cardio guidelines: how much is enough, and why cortisol clickbait is unhelpful – When to push through discomfort and when to rest – How to use active rest, supersets, and short workouts for better results – The mindset shift behind results: consistency beats perfection, every time This is real talk and real strategy for women who want lean muscle, better health, and sustainable fat loss — especially through perimenopause and menopause. ✨ Follow Kim Constable online for more real talk and daily motivation:

Ever feel like you “blew” your diet after a weekend of pizza, dessert, or a few too many drinks?  You're not alone and you're definitely not broken.  In this episode, we're unpacking the truth about “messing up” your diet and why those moments don't actually undo your progress. You'll learn why perfection isn't the goal, how your body responds after overeating, and what it really takes to bounce back without guilt or restriction. We will shares a personal story about one of her own “off” weekends and the mindset shift that changed everything. You'll discover five powerful lessons about progress, sustainability, and why joy is a crucial part of health.  From reframing “failure” as feedback to practicing the simple Two-Minute Rule for food guilt, this episode gives you practical tools to stop spiraling and start recovering with grace. If you've ever thought, “I'll just start over Monday,” this is your permission slip to stop that cycle for good. Because real consistency isn't about never slipping up — it's about what you do next. So tune in, take a deep breath, and let's rewrite what getting “back on track” really means. ✨ If this episode hits home, screenshot it, share your takeaways, and tag me on Instagram. And if you know someone who needs this reminder, send it her way — we could all use a little more grace on this journey. Time Stamps: (1:15) What Omar Is Looking Forward To(3:02) Does This Sound Like You During The Weekend?(5:22) Getting Back To Feeling Good Without The Guilt(9:17) Wedding and Drinking Example(12:42) The Biggest Differences(13:12) 1) Your Body Is Not Broken(15:32) 2) Progress Isn't Erased Overnight(18:22) 3) Food Is Apart of Joy(21:52) 4) Sustainability Over Deadlines(24:02) 5) The Comeback Matters More Than Mess Up(28:22) Acknowledge and Address Your Feelings(32:10) Please Share This Episode---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

I'm so excited to chat with Michelle McCoy today! In the episode we tackle inflammation, fatigue, weight loss, and all the midlife health challenges! Michelle McCoy is a wife, mom, board certified holistic functional health coach & host of the top 1.5% globally ranked Treasured Wellness Podcast. She helps exhausted driven Christian women get answers and break free from daily fatigue + brain fog so they can feel energized and sharp again for those 4 pm conference calls and date nights with hubby. After overcoming her own debilitating fatigue & health challenges + navigating her daughter's health crisis, Michelle guides women to restore their energy naturally and honor their temple using specific individualized and targeted support their body needs to recover, repair and heal. Michelle finds joy in simple things like dark chocolate, a perfect avocado, a gorgeous sunrise or sunset, walking in the woods, watching her chickens have ‘playtime' in the backyard.  Contact info: Website: www.treasuredwellness.com email: michelle@treasuredwellness.com FB Group: https://www.facebook.com/groups/933692933927629 FB Page: https://www.facebook.com/twellness/ Instagram: https://www.instagram.com/michelletreasuredwellness/ Pinterest: https://www.pinterest.com/TreasuredWellness/ YouTube: https://www.youtube.com/@treasuredwellness Podcast: https://podcasts.apple.com/us/podcast/the-treasured-wellness-show-christian- functional/id1587216535 FREE Foggy & Fatigued Blueprint: https://treasuredwellness.com/blueprint/ I pray this episode encourages you!    If this episode helps you, I would love to hear about it! Feel free to DM me on Instagram or leave me a voicemail! The link is below.    Grab my free cheat sheet: Macro Cheat Sheet for Midlife Women   If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it!    Next Steps: If you're ready to ditch the diet and take the next step toward a sustainable path to fitness, book a one-hour coaching call. I would love the opportunity to help you!   During the call you will receive practical, personalized advice and direction to help you to finally know the next step to take in order to make progress with health and fitness in a clear, doable way.   Or need some accountability and community?   Join my free Macros & Midlife, Sustainable Weight Loss for Christian Women Facebook group to chat with other likeminded ladies who are working on improving their health and fitness too!   Follow me on Instagram: Emily Iboa Coaching on Instagram   Do you have a question or a comment you want me to feature on the show? Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

In this episode, Mike explains why now might be the best time to tighten things up and sprint into the holiday season. If you need a little spark and some momentum, this episode will explain how to make that happen.------------------------------------------------Click here to apply for coaching!For some amazing resources and to be a part of a badass community, join our FB group HEREThe personality assessment is now available online! Click here to take the assessment and find out what your personality tells us about the way you should be training and eating.Take the assessment here!To learn more about Neurotyping, visit www.neurotypetraining.comFollow Mike on IG at @coach_mike_millner

In this episode, I'm sharing a Live Coaching session from inside MACROS 101 with Lauren, who caught herself reaching for dessert while thinking, “You're not hungry for this.” We unpacked that familiar tug-of-war between the part that wants the cookie and the part that says you shouldn't. But what if there's another path forward? Listen in as I coach Lauren on making choices from a place of wholeness, and why food feels so much trickier in social settings than when you're eating alone. Find show notes at bicepsafterbabies.com/388Follow me on Instagram and Tiktok!Links:bicepsafterbabies.com/waitlist

In today's episode i am breaking down how to set your calories and macros to help you reach your goals. If you want a step-by-step guide to calculating your maintenance calories and macros without the guesswork, grab my free guide https://forms.gle/zb7cd7Rn9AXfD8Bz7Check out my FitBodyRX Nutrition programs https://myfitbodyrx.com/programsSchedule a nutrition strategy session:https://forms.gle/KUPw1spZyxdkgTbn8Join my free nutrition group :  / 294530606718030  Follow me on IG:  / cherylnasso  

➢ Apply through our website www.colossusfitness.com➢ Form playlist- https://youtube.com/playlist?list=PL8OM5ZzYjzbDZnI1iOWB64segChFuQOD7&si=sCFGCq9ZPmg0QjR8➢ Form guide- https://colossusfitness.lpages.co/free-fat-loss-guide/➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to fix form, navigating peer pressure and hit macros without having control over food. Josh quote: Treat yourself like someone you are responsible for helping.Kyle quote: Eat single-ingredient foods. Lift 4x a week. Walk 10k steps. Sleep 7+ hours. Skip the booze. Do it for 90 days… you won't even recognize yourself.”What has us excited or intrigued:Client shoutout: ChelseaWhere we're at in our journey?:Links Discussed in episode:Weekly questions:Question 1- How do you navigate peer pressure when eating out or being around friends who aren't into fitness?Question 2- What are some good general tips to give me better form in the gym for most exercises?Question 3- What are your tips if you are traveling for work and the schedule is set (meetings start 8am and dinner and social hour goes until about 11pm). I get my morning runs in but meals are also provided so I don't have much control over what I choose to eat and have to scale back from workouts compared to when I'm home. - Amber ChienThanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

What if your “food sensitivities” weren't really the problem—but just the message your body's been trying to send you? In this episode, we unpack what most food sensitivity tests get wrong and why the MRT (Mediator Release Test) is one of the few tools that can actually reveal what's really inflaming your body. In today's episode, we'll share my personal journey of years of bloating, fatigue, and restriction—before finally discovering how MRT testing offered real answers instead of endless guesswork. You'll learn how popular IgG tests often mislead people into cutting out 20+ foods unnecessarily, and how MRT goes deeper by measuring your actual inflammatory response—not just antibody exposure. We'll break down what the results actually mean, why some “healthy” foods might be triggering your system, and how to use that information to heal, not just restrict. This episode also explores the root causes behind sensitivities—like low stomach acid, leaky gut, chronic stress, and dysbiosis—and how to rebuild tolerance instead of living in fear of food. Through my own experience of reintroducing foods and repairing gut function, I show how MRT can shift you from feeling reactive and confused to calm and confident in your body again. If you've tried every elimination diet, still feel inflamed, and are tired of playing food detective, this conversation will help you see sensitivities for what they really are: signals, not sentences. By the end, you'll understand why healing the terrain, not just removing the foods, is the key to lasting relief—and how using data the right way can bring back freedom, flexibility, and trust in your body. Time Stamps: (1:42) Country T-Swift Fan (2:47) Being An Optimizer (4:57) Food Sensitive/MRT (9:27) Overactive Immune System (11:57) Note on MRT Test (16:52) What Foods To Eat When (20:22) Lowering Inflammation---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

If you've ever caught yourself saying, 

In this episode, Mike breaks down the idea of a long reverse diet to make fat loss more effective. Is it truly necessary? Do you have to put your fat loss goals on hold in order to build up your calories? The answer might surprise you.------------------------------------------------Click here to apply for coaching!For some amazing resources and to be a part of a badass community, join our FB group HEREThe personality assessment is now available online! Click here to take the assessment and find out what your personality tells us about the way you should be training and eating.Take the assessment here!To learn more about Neurotyping, visit www.neurotypetraining.comFollow Mike on IG at @coach_mike_millner

Shallow & Jiunta break down how to use training data to steer nutrition decisions rather than treating diet like a separate problem. They explore why structured diets (keto, vegan, carnivore,) actually work despite the internet arguing about them, as well as how psychological buy-in, age, physiological adaptability, and daily gym wins matter more than macros on paper. PSL1 Registration is now LIVE. Sign up Now At https://www.pre-script.com/psl1 FREE Coach's Field Guide: https://www.pre-script.com/coachs-field-guide We've got a new sponsor! Marek Health is a health optimization company that offers advanced blood testing, health coaching, and expert medical oversight. Our services can help you enhance your lifestyle, nutrition, and supplementation to medical treatment and care. https://marekhealth.com/rxd Code RXD Don't miss the release of our newest educational community - The Pre-Script ® Collective! Join the community today at www.pre-script.com. For other strength training, health, and injury prevention resources, check out our website, YouTube channel, and Instagram. For more episodes, subscribe and tune in to our podcast. Also, make sure to sign up to our mailing list at www.pre-script.com to get the first updates on new programming releases. You can also follow Dr. Jordan Shallow and Dr. Jordan Jiunta on Instagram! Dr. Jordan Shallow: https://www.instagram.com/the_muscle_doc/ Dr. Jordan Jiunta: https://www.instagram.com/redwiteandjordan/ Intro & Consistency Rant (00:00:00) Why “Belly Fat” Misses the Point (00:03:07) Objective vs Subjective in Fat Loss (00:04:36) Why Nutrition Coaching Is Hard (00:05:38) Diet “Identities” as Structure, Not Dogma (00:09:27) Practical Start: Deficit + Protein (00:13:28) Link Inputs to Outputs: Track Training (00:20:40) Fat Loss ≠ Weight Loss (00:22:39) You Can't Peak Performance in a Deficit (00:28:38) Macros to Shift Body Comp (00:30:43) Skill of Leanness; Unlearning; Age Matters (00:33:11) Physiology Adapts (00:37:01) Consequences Compound Over Time (00:41:58) Coaching Sensitivity & Sustainable Change (00:45:01)

What if the reason you're bloated isn't because you're eating too much, but because you're not eating enough? In this episode, we dive into the surprising truth about how eating more food, especially the right kinds in the right amounts, can actually reduce bloating, improve digestion, and help your body finally feel calm and regular again. For many women, undereating or intermittent fasting seems to help at first. You feel “lighter” and less puffy. But over time, that same strategy can backfire, slowing digestion, stressing the gut, and throwing hormones completely out of rhythm. This conversation breaks down why that happens and what to do instead. You'll learn how adequate food intake reactivates your digestive fire, boosts stomach acid and enzyme production, and supports smoother motility. We also explore how eating enough improves bowel regularity, fuels gut repair, and even reduces bloating by calming inflammation and supporting the nervous system. We unpack why skipping meals or surviving on “clean” salads can actually make things worse, and how building balanced meals with protein, carbs, and healthy fats can reset your digestion and hormones. Plus, we'll talk about the hidden link between undereating and the binge-restrict cycle and why eating more consistently throughout the day helps you break free from it. If you've been stuck in the loop of doing everything “right” but still feeling bloated, tired, or puffy, this episode will reframe everything you thought you knew about food and gut health. By the end, you'll understand how more food can mean less bloat, better energy, and a calmer, more predictable digestive system and why sometimes, healing starts with giving your body permission to eat. Time Stamps: (1:44) Dealing with COVID(3:17) Reduce Bloating By Eating More?(5:27) How Is This Possible?(10:26) Eating More and Being Regular(15:27) Saw This Recent Reel(21:12) Omar's Math and Weekly Calorie Intake---------------------Follow Annie on Instagram: @ohannieruth Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

What if the secret to a sustainable workout routine isn't about “shoulds,” but about real empowerment and choice? In this session, Monica sits down with Amber Brueseke to unravel the myths and pressures around women's fitness. Discover why finding your “why” for fitness matters more than any trend, and how that why can help you reverse engineer a training plan that fits your goals AND your life. Whether you're a former cardio queen, a weightlifting newbie, or just trying to move more, you'll walk away with practical keys—and a fresh sense of possibility. Press play to rethink your approach to exercise. FREEBIE for all: Why Your Workouts Aren't Working workshop BONUS raffled off to All-Access Pass Holders: Free spot in Build Your Workouts course Get the Basic Pass to watch and/or read each speaker session for free through Sunday, October 12th. Upgrade to the All-Access Pass for ad-free listening on a private podcast feed, + lifetime access to all content visual, audio, and written.    Amber Brueseke is a mom of four, former RN, and founder of Biceps After Babies. She's helped over 10,000 women use macro counting to lose fat and gain muscle through her signature program, MACROS 101. Amber also created the Transformational Macro Coach Certification to help coaches learn the science of macro coaching and the art of mental coaching. FOLLOW ON IG WEBSITE Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Mike explains why it's easy to get bogged down on minor details that don't really move the needle instead of focusing on the big rocks that actually make a difference.------------------------------------------------Click here to apply for coaching!For some amazing resources and to be a part of a badass community, join our FB group HEREThe personality assessment is now available online! Click here to take the assessment and find out what your personality tells us about the way you should be training and eating.Take the assessment here!To learn more about Neurotyping, visit www.neurotypetraining.comFollow Mike on IG at @coach_mike_millner

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