Podcasts about macros

In this episode, Mike talks about a January reset but not the way you might be thinking. This isn't about a typical resolution to try harder or diet more. In fact, it's the opposite. It's about finally recognizing that the old ways don't work. And what the new, smarter, and effective way looks like. ------------------------------------------------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

On today's episode, I'm sitting down solo to break down one of the most confusing and overthought questions in fat loss right now: Do calories or macros matter more for body fat loss? If you're feeling confused by all the contradictory information on the internet when it comes to shedding body fat, today's honest conversation will help set the record straight and clarify exactly what you should be focusing on to see results. By the end of this episode, you'll walk away with clarity, confidence, and a much simpler approach to fat loss that actually feels doable in real life. You'll finally understand the role calories and macros play in fat loss — and how to hit your targets without second-guessing every bite or decision you make. WE START JAN 12TH! Join Slim Down, Eat Up HERE Grab the 30 Day Fat Loss Meal Plan HERE 1:1 Coaching with Lauren and Our Team of Dietitians: HERE To connect with Lauren, click HERE Submit your question for advice from Lauren on the show HERE Take the free Weight Loss Personality Quiz HERE Shop Our Meal Plans HERE Get Support & Personally Work With Us HERE Related Episodes:

What if the reason food feels harder than it should has less to do with discipline… and more to do with digestion? In this episode, we zoom out from calorie counting and macro math to explore the powerful — and often overlooked — role your gut microbiome plays in how your body responds to food. Your gut isn't just breaking food down; it's actively communicating with your brain, hormones, immune system, and metabolism. You'll learn why two people can eat the same meals and feel completely different — and why sustainable health starts with listening, not controlling. In this episode, we cover: Why macros are a tool, not the foundation of health How gut bacteria “interpret” calories and influence metabolism The gut–brain connection and why stress impacts digestion How inflammation and microbiome imbalance can drive cravings and plateaus A spotlight on Akkermansia muciniphila — a key bacteria linked to metabolic health, appetite regulation, and efficient calorie use Why food struggles are often biological data, not personal failure Simple shifts that support your gut without extreme rules or restriction Key takeaway: Calories aren't just counted — they're interpreted. When your gut is supported, food decisions feel clearer, calmer, and more aligned with your body's needs.

You want change more than anything, yet somehow you keep finding yourself back in the same frustrating patterns... and this episode explains why.  If you have ever wondered why motivation fades, follow-through slips, and 2026 feels like it has to be different, this conversation is for you. We break down the hidden loop so many women live in: setting goals with hope, only to fall back into old habits and self-doubt.  You will learn why this is not a discipline problem or a personal failure, but a very human pattern rooted in both nervous system protection and brain wiring. We explore the ancient concept of akrasia, the science of time inconsistency, and why resistance often shows up strongest when you want change the most.  You will see how past experiences, especially control or criticism, can quietly fuel self-sabotage today. This episode walks you through clear signs you may be stuck in this cycle and why nothing is “wrong” with you. More importantly, we outline a new way forward that does not rely on willpower, pressure, or punishment.  You will learn how to shift from control-based change to self-leadership rooted in care and alignment. We cover practical tools like reducing friction, designing your environment, and using implementation intentions so action becomes easier. This is about moving from self-sabotage into enkrateia — calm, grounded power over yourself.  If you are ready for 2026 to be the year things finally stick, this episode is your turning point. Time Stamps: (2:00) Jumping Into 2026 With This Topic (4:17) Omar and Doomscrolling (7:37) Competing Motivations and Resistance (10:33) How To Break The Cycle (11:32) Notice The Awareness (13:04) Acknowledge The Consequences (17:02) Shifting From Control To Love (20:16) Setting Our Environment Up For Success (22:03) Reducing Friction (24:22) Implementation Intentions (28:02) Power Over Yourself Through Leadership---------------------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, I'm thrilled to take things "internal" and introduce you to one of my incredible team members, Kristine Peacock. Kristine is not only our Synced online fitness studio manager and head macro coach, but she's also a true cheerleader for women navigating perimenopause, menopause, and body composition changes. Today we're talking about all things macros!   Key Takeaways: Real change takes time—commit to a year, but know that true transformation is a multi-year journey. Simplicity and consistency in both movement and nutrition are more powerful than chasing the next quick fix. Tracking your food, workouts, and even symptoms can empower you to make informed decisions and see real progress. It's never too late to start, and you're never "too busy" or "too far gone" to make meaningful changes.   Let's dive in! Thank you for joining us today. If you could rate, review & subscribe, it would mean the world to me! While you're at it, take a screenshot and tag me @jennpike to share on Instagram – I'll re-share that baby out to the community & once a month I'll be doing a draw from those re-shares and send the winner something special! Click here to listen: Apple Podcasts – CLICK HERESpotify – CLICK HERE Connect with Guest - Instagram | @coach.kristine    This episode is sponsored by: withinUs | Use the code JENNPIKE20 at withinus.ca for a limited time to save 20% off your order St. Francis | Go to stfrancisherbfarm.com and save 15% off your all your orders with code JENNPIKE15  Eversio Wellness | Go to eversiowellness.com/discount/jennpike15 and save 15% off every order with code JENNPIKE15 /// not available for "subscribe & save" option Free Resources: Free Perimenopause Support Guide | jennpike.com/perimenopausesupport Free Blood Work Guide | jennpike.com/bloodworkguide The Simplicity Sessions Podcast | jennpike.com/podcast Get 20% on thewalkingpad.com using code "JENNPIKE20" Get discounts at happybumco.com using code "JENNPIKE" *code doesn't apply with Black Friday sale* Programs: Ignite: Your 8-Week Body Transformation Program | https://jennpike.com/ignite The Peri & Menopause Project  - Join the Waitlist | jennpike.com/theperimenopauseproject Synced Virtual Fitness Studio | jennpike.com/synced Services: Work With Jenn | https://jennpike.com/work-with-jenn/ Functional Testing | jennpike.com/testing-packages Business Mentorship | The Audacious Woman Mentorship:  jennpike.com/theaudaciouswoman Connect with Jenn: Instagram | @jennpike Facebook | @thesimplicityproject YouTube | Simplicity TV Website | The Simplicity Project Inc. Have a question? Send it over to hello@jennpike.com and I'll do my best to share helpful insights, thoughts and advice.

Today's episode brings in our Guest, Aram Grigorian to bring light the truth on:-Key Drivers making or breaking your physique goals-Macros, meal plans, sustainable for goals & physique success-The truth about sabotaging factors of your physique goals and the "buzz" and "blame" on cortisol, stress, inflammation's impact on your physique-Perimenopause/menopause chat regarding weight loss & physique progress-Continuing education as an athlete, coach or human- how to improve as a coach, athlete, person & the common failures with continuing education Lacey's info:My Website & Work with Me: ⁠⁠www.upliftfitnutrition.com⁠⁠Instagram: ⁠⁠www.instagram.com/faithandfit⁠⁠Email for coaching & phone consults: laceydunn@upliftfitnutrition.com & fitandfaith@gmail.comAram's info:https://www.instagram.com/4weeks2thebeach/Real Coaches Summit Tickets: April 27th and 28th, 2026 https://realcoachessummit.com

If this year gives you everything you want but not God, you'll still be poor. Psalm 73 reorients our desires and exposes what actually satisfies.

After talking about all things Christmas along with diet and training lately, I talk about how you can start the year off on the right foot. How to start the year off properly (8:25)

Send us a textWe're wrapping up our final “Best of 2025” episode with a powerful replay from Episode 269, a Live Coaching session from inside MACROS 101. One of the reasons I'm such a believer in coaching is that it helps bridge the gap between knowledge and implementation. And often, hearing someone else get coached can spark breakthroughs you didn't know you needed. In this episode, Elise opens up about her fear of both success and failure, and how self-doubt kept holding her back. Together, we walk through how to reprogram the brain, rewrite old stories, and step into the belief of “I am enough.” As we head into a new year, this conversation is the perfect reminder that real change starts with what you believe about yourself. Let's dive in.Find show notes at bicepsafterbabies.com/398Follow me on Instagram and Tiktok!Links:Episode 269: How To Reprogram Your Brain To Believe "I Am Enough" | Live Coaching Session

Want to get even more jacked? Grab the RP Hypertrophy App for your training, and maximize your gym efforts with the RP Diet Coach App to nail your nutrition. 00:00 - Intro - kids are ruthless 14:45 - Dr. Mike's full arc: time off > contest prep 28:30 - Cutting setup: pharm, Calories, steps, diet breaks 38:20 - How Mike found the "sweet spot" for his dieting setup 47:15 - Mike's split 53:45 - GLP-1 stack talk (Tirzepatide/RETA) + "future of bodybuilding" take Happy New Year!  

I can never thank you enough for being a part of my Macros & Midlife journey! As this season comes to a close, I pray that you are blessed and that God guides and directs you in 2026!   If you want to follow along on my floral journey, the links are below: Instagram: https://www.instagram.com/a_timelessclassicfloral/ Website: https://www.timelessclassicfloral.com/  

In Episode 205, I had some health hacks I was excited about and now it's time to review them... This year brought us so much in terms of family, a new home, new coaches, and a baby girl (surprise!) on the way! I wanted to take this episode to review some of the hacks I had talked about at the beginning of the year, see what stuck, what I actually enjoyed and didn't, and what's going to make the cut in 2026. Since this is my first pregnancy, some things like cold plunging will have to go on the back burner but I'm excited to share what I'm excited about and what I will be taking with me into 2026.  Some topics like private healthcare and peptides are topics I want to cover more extensively in later episodes but wanted to mention them in today's episode because I think they are two big topics.  DM me and let me know if there's any health hacks that you are ditching or including in your 2026 and Happy New Year from all of us at Vital Spark! Time Stamps: (1:11) Surrounded By Boxes (2:34) Gender Reveal (4:57) What I'm Bringing Into 2026 (5:52) What I Covered Last Year (19:02) Leaving Yoga Classes in 2025 (21:46) Caffeine Limits (24:27) Cold Plunges (26:42) Sober Periods (29:42) Health Optimization (31:37) Let Them Mentality (34:56) Private Healthcare (37:16) Peptides---------------------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!

The holidays can feel like a minefield for athletes trying to balance fitness goals, family time, and food freedom. In this episode of Making Shift Happen, coach Jen Kates breaks down how to navigate holiday eating and training with confidence using the “memories over macros” mindset. Instead of tracking every bite or throwing structure out the window, you'll learn how to practice mindful eating, recognize hunger cues, choose foods you truly enjoy, and maintain fitness with simple, realistic non-negotiables. This episode is perfect for cyclists and active adults who want to enjoy the holidays and feel strong heading into the new year. In this episode, you'll learn: Why tracking macros during the holidays often increases stress instead of results How mindful eating helps regulate hunger and fullness cues The power of slowing down meals to improve digestion and satisfaction How to intentionally choose holiday foods you genuinely enjoy Why “memories over macros” leads to better long-term consistency How to set 2-3 simple non-negotiables that keep fitness goals intact How strength training and light structure can support holiday balance Check out these other relevant episodes: 234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less 226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet 221. How to Develop Durability on the Bike Do you have nutrition and fitness goals? I’m your coach!  If you’re ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you’ll see results a helluva lot faster than on your own. #ShredStrong: Our Winter Cycle Starts on Monday, January 5, 2026! #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Winter cycle in January! Learn more about the program and sign-up HERE!  Keywords: holiday fitness for cyclists, mindful eating for athletes, memories over macros, holiday nutrition for cyclists, winter training for cyclists, strength training for cyclists, food freedom for athletes, endurance athlete nutrition mindset

In this episode of the Heal Nourish Grow podcast, Cheryl McColgan shares her holiday greetings and personal updates, discusses the importance of building habits for the new year, and introduces a 30-day habit challenge designed to help listeners create lasting changes in their lives. She also highlights resources for a healthier new year, including a Quit Sugar summit and the significance of understanding macros in nutrition. Cheryl emphasizes the importance of small steps and invites listeners to join her on this journey towards better health and wellness. Five Things You Need to Create Good Habits: https://youtu.be/8OVjrPu9UoM Takeaways The importance of building habits for the new year is discussed. A 30-day habit challenge is introduced to help listeners create lasting changes. The challenge focuses on small, manageable habits rather than overwhelming resolutions. Listeners are encouraged to join the challenge and share it with friends. Cheryl highlights the Quit Sugar Summit as a valuable resource for the new year. Understanding macros is essential for nutrition and flexibility in diet plans. Cheryl is creating a Macros 101 class for listeners. The podcast emphasizes the significance of small steps in habit formation. Listeners are invited to participate in the challenge and share their experiences. Disclaimer: Links may contain affiliate links, which means we may get paid a commission at no additional cost to you if you purchase through this page. Read our full disclosure here. https://youtu.be/Gu77hsJN-g4 00:00 Holiday Greetings and Personal Updates01:23 Building Habits for the New Year04:03 Introducing the 30-Day Habit Challenge06:58 Resources for the New Year: Quit Sugar Summit08:36 Exploring Macros and Nutrition11:42 Upcoming Content and Closing Thoughts Episode Transcript Cheryl McColgan (00:01)Hey everyone, welcome to the Heal Nurse Ro podcast. If you can tell a little bit of difference in my voice, I’ve actually had a cold for a bit and I’m just now to the point where my voice is somewhat normal and I’m not sniffling and sneezing and being totally obnoxious. So I really wanted to go ahead and record this episode to share several things with you and to wish you happy holidays. Where I am right now in the US, it is currently Christmas Eve. So I have actually still got a lot of things to do today. We’re actually having lasagna for dinner. The boys are both home for Christmas. So that is their request. So I’ll be making some homely lasagna tonight. And then tomorrow we will be enjoying a roast beast, which I always kind of laugh when I say that because it’s from the Grinch movie, I believe. I always call it the roast beast. So just a roasted. Primed Rib Roast and yeah, so looking forward to sharing the holiday with my family and just catching up on some things quite honestly, because the last several weeks have been a bit of a whirlwind and with me not feeling as well, I’m behind on some things that I need to record and share with you. So we’ll just get right into it. The first thing I wanna talk about is building habits in the new year. So. We’re getting ready to come into that time. And if you followed my content for a while, you’ve heard me talk about it before is whenever we come to this time of year, people make a lot of New Year’s resolutions. And typically what happens is by sometimes even before the end of January, people have already given up on their resolutions or they what usually happens actually is they’ve bitten off more than they can chew. They’ve made these kind of resolutions that are just too big without taking the steps they need to do first to build up to that. And so I always like to encourage you to take small little steps towards habits. That’s really how you create lasting change. If you go to my YouTube channel, if you’re listening to this on audio, if you’re watching a video, you’re already on YouTube and I will try to link the video here if I can figure out how to do that. But I have a video on five things you need to create better habits. And that was covered by Authority Magazine. think it’s maybe it was in 2019 or something like that. So this is certainly something that I have been focused on a long time in my content and in my own personal life, trying to create better habits, new habits. As I go through that the year, I really don’t wait until January. I’ll pick something up whenever it occurs to me that I really need it in my life. So right now I’ve got several things that I’m working on. A lot of it related to work. But the one thing I kept thinking about this and I’ve thought about doing this for years and sharing this with you and it really wasn’t until this year where I was able to conceive of it in a way that I can bring it to fruition and really deliberate in a way that I think will be useful to everyone. It’s 100 % free. So I’m really excited about that because I just want to share information that will help you live a happier, healthier life. know, healers show has been around for I believe it’s going to be. eight years this coming summer. I’ll have to go back and look when I actually launched it, but my about page that I wrote way back then is I’ve never changed it because it still just holds the same meaning to me what I want to share with people, how I want to help them be healthier, share information that’s based on the latest research. You know, I’ve certainly changed my mind about several things over the years and I think it’s important to be able to do that when presented with new information. So Anyway, what this is all about, it’s a 30 day challenge, but it’s not the kind of challenge you’re thinking about the kind that you’ve tried before and you weren’t able to get through it was it’s too crazy or 75 hard, which is just an insane amount of things you have to do on a daily basis. And it really just sets people up for failure in my opinion, because in it’s well, I guess it’s named properly, right? 75 hard because it is very challenging. But this challenge is really all about creating better habits. At very beginning of the challenge, you’ll set some intentions around things you might want to change. But really, every day is going to be a short podcast, a video, and an email that you get in your inbox. And it just gives you a small habit that you’re going to try that day. And it only takes about five to 15 minutes each day. One of the things is daily movement. you get to choose whatever it is that speaks to you. what you know if it’s joyful movement you get bonus points for that maybe some kitchen dancing something but if you’re already on an exercise program it’s just going to have you you know you can make it into something that’s a little longer for you or maybe try a different thing for that 30 days but that’s one of the main components because i do believe that moving your body every day if you’re not in the habit of it brings more awareness around that and just committing to doing that you will feel so much better by the end of 30 days and if you’re already moving you are going to get to try all these little habits that I have planned out for the 30 days. And if it’s something that speaks to you, once you try the habit, hopefully I’m thinking that you’ll try to implement it every day of the challenge. But if it didn’t speak to you, if it didn’t resonate or it’s something that you already do, you’re kind of just gonna leave that behind. You’re gonna take from this what you need from it. And it’ll be, know, all of it has research links every day. So if you’re interested in spending more time on this particular habit, you can read about why it’s good for you or how long it might take to implement it, that sort of thing. So it’s really been a lot of work. And I actually, because of being a little bit sick, I haven’t recorded the rest of it at this point, but I got a little bit more to do. I’ve got the emails set up for the daily emails. And now it’s just a matter of recording the rest of the content. so that when you are on that day with the habit, I’ll be right there with you. I’ll be talking about it. I’ll be sharing about how I use it in my daily life and maybe some more of the research. So it’ll be in an audio format where if you’re in the car going to work or something, like I said, the habit itself, whatever you’re gonna try is only gonna take five to 15 minutes for that day. But if it’s one of the habits that you’re more interested in, you’ll get to hear more about it and learn more about it. And hopefully it’s, you know, learn that it’s something that you could really use in your life and that might really help you. So. That is a challenge. I would love for you to join me. Like I said, it’s a hundred percent free and you can just go sign up right now It’s a heal nourish grow comm slash habits So please please do this share it with your friends because you always are more successful creating new habits when you have friends involved You can talk about the different ones together. What’s what’s working for you? What’s not? It’s just it’s just more fun when you have more people involved. So And you know, I always greatly appreciate it if you share the podcast or share my content with others, because that’s the easiest way that people find me. It is getting so much more challenging on the internet these days with AI to find people that resonate with you to find real people that are doing work in the space and in any space, really. It’ll be interesting to see really how that evolves over the next several years for sure. But If you would share it, I’d be very grateful. HealNursePro.com slash habits. That’s how you sign up. The second thing I want to share with you, that’s another resource for the new year. It is a summit that I’ve been involved with in the past and they reached out to me and asked if I could share about it again. And I said, of course, because it’s something I really believe in. They always have great speakers. It’s another thing that’s 100 percent free. And that is the Quit Sugar Summit. And it’s not it’s interesting because even if you don’t want to totally remove sugar from your life or If you already have a healthy relationship with sugar, doesn’t bother you. You don’t have diabetes, those sorts of things. The speakers are all just really excellent speakers in this health space. And I think whether you really want to quit sugar or not, you will still get some great knowledge from that and maybe get some tips and tricks and different things that you can, like I said, implement into the new year and just learn about. And so that is heelnourishgrow.com slash quit sugar summit. So super easy to sign up for that free as well. It starts, I believe, January 12th. So you’ve got a little bit of time, but you go ahead and sign up for it now they’ll send you some reminders about when it’s going to start because you do need to watch it on the days that they send it out because that’s how they make the summit for free basically. So that content will be available on the day that it is registered to run and then after that unfortunately you won’t have access unless you choose to pay for it but it’s a really great way to get some free content watch the ones you can or watch just the ones that you’re interested in, you’ll get the names of them beforehand. So that’s another great resource for the new year. And then the last thing that I’ll talk about today, I’m going to keep this relatively short because I’m sure that my voice is a little bit annoying with the hoarseness that I still have left from my little cold or whatever it was. is that this is another resource that I’ve been wanting to create for a long time. And it really came to me when I was doing my contest prep for the bodybuilding shows and doing some serious dieting, which I still need to share all of that with you, kind of some lessons learned and some thoughts around that, because doing this at 52 and still being able to lose weight aggressively was really interesting. And I think it just goes to show you. that it’s definitely possible. There just might be some things in your head that you have to get past a little bit or habits that you might need to change slightly to make that still available to you and your body. So if that happens to be a goal for you in the new year to lose weight or work on your relationship with food, have some content coming around that, but. The one that I really want to create and I think is useful for anybody, no matter what your goal is, because it’s also useful if your goal is to build muscle or to gain weight, and that is macros. The power of macros. I have been tracking macros way back since when Spark people was still around. It has gone out of business a long time ago, but that was one of the first trackers before my fitness pal, before any of that. When I was back when I was a runner, I would often track my macros or any time that I needed to lose a couple pounds. That’s what I rely on. And macros gives you so much more flexibility than a diet plan than a strict, you know, whether it’s a vegetarian diet or keto diet or Whole30 diet, it gives you so much more flexibility than any of those options, because you simply learn how to track your food and what it’s about. so that plan for that one is to kind of do a macros 101 class for you and just share know, first of all, what are if you’re, I mean, at this point, I feel like everybody has heard this term, but I quite often realize that I’m a very, I’m in a very specific space where I read, listen to, consume this kind of content all the time. And it’s basically my work life, right? So it’s something that I’m very educated on. And so I kind of forget sometimes that there are people that don’t know some of these terms. And I’d be curious, comment below. If when I said macros, you knew immediately. what it was and if you’re like, what the heck is this? Because I just be curious. I think most people do know at this point. But anyway, macros are fat, carbohydrates and protein. Alcohol is kind of considered a fourth macro in a way, and I will definitely talk about that in the macros 101 class. But I wanted to save that for when my voice is actually fully back and I’m not still stuffy so that it’s because it’s to be a long term, I think great piece of evergreen content and I want it to sound. little bit better than I’m sounding right now if that’s possible. So that’s coming as well. So that’s kind of what’s been going on over here and the reason that I have been a little delayed. I do have an interview with a guest that is already prepped that will be coming up and it’s a really interesting guest that went through a lot of personal challenges and just kind of sharing some of her insights and ways that she was able to overcome those things and some projects that she is personally working on to create some experiences for people that I think could be really interesting to a lot of my audience. And that is, you know, groups of women, and they kind of go out into nature into the wild and just learn skills around being outside and reconnecting with the outdoors. And so I’m really excited to share about that coming up too. But anyway, that is all I wanted to say for today. So again, if you could go over and sign up for the challenge. It’s heelnourishgrow.com slash habits. And I hesitated to even call it a challenge because yeah, don’t I don’t honestly don’t think it will be too challenging. And that is the beauty of approaching habits in this way. And when you go, if you go listen to the thing, the five things you need to create healthy habits, it’s really about starting small and building on that. And you know, doing things like habit stacking, you everybody, you brush your teeth every morning and every night, right? You always do that. So if you need to do anything, like take a new supplement or something, you know, putting it right next to your toothpaste, that’s a great way to do that. So habit stacking is also something that we’ll chat about in the challenge, but I really think it’s like a reset and it’s a way to try new things. So that’s how I’m looking at it. That’s how it’ll be approaching it with you. And again, I you will sign up for that and join me share it with your friends and family so they can join you too and we’ll all get healthier in 2026. Like I said, I’ve definitely got some new goals and I’m working on some things for myself and I’m going to be doing each of these habits each of the days that they go out as well because I want to learn from it and I want to see you know which ones resonated with me or is there anything that I’m doing in my daily life that I should have shared that could have been a better habit to share with you to try. So yeah, so we’ll all be doing it together and I’m really excited about like I said I thought about doing this a whole bunch in the past and I just haven’t found a way to deliver it and really Map it out the way that I have this time So I would love to have you along for the ride But anyway until next time which will hopefully be much sooner here now that I am well and back to recording and the other I think I mentioned with the challenge is there will be The audio component, it’ll be like a special podcast episodes for a series for a while. And so if you’re catching this later, and you missed signing up for the challenge, once it’s out January 1, you can actually start it at any time. And the beauty is, I think you should be able to start it over as well. So if you really enjoyed it, you get off track for a little while you want to come back to it. can always just start over the 30 days kind of like an evergreen thing so no matter when you hear this in the future this will be available to you. So that’s all for now and I hope you have happy happy holidays however you’re celebrating enjoy your time with friends and family and then let’s all get ready for 2026 and creating some new awesome habits so see you next

In this solo Q and A episode, I'm answering your most asked questions about how I actually support my body day to day. I walk you through my real morning routine, how I'm moving right now, why heavy lifting matters for body composition, and how I fuel workouts with protein, carbs, and whole foods without blood sugar crashes.I break down how I think about carbohydrates for different activity levels, why lifting heavy changes your nutrition needs, and how I personally cycle starches to support muscle, energy, and long term metabolic health. I also share what movement looks like in this season of life, how I fit workouts into a full schedule, and why consistency beats perfection every time.→ Leave Us A Voice Message! Topics Discussed:→ What should I eat to support heavy weight lifting?→ Do carbs help build muscle and improve workouts?→ What is the best morning routine for body composition?→ Which supplements support muscle, energy, and recovery?→ How do I fuel workouts without blood sugar crashes?Sponsored By: → WeNatal | You can use my link, https://wenatal.com/kelly, with any subscription order, to get a free one month supply of WeNatal's Omega DHA+ Fish Oil valued at $35 dollars.Timestamps: → 00:00:00 - Introduction→ 00:00:59 - Fueling Your Workout → 00:04:09 - Macros, Micros, & Sugar Load → 00:07:53 - Scheduling Your Workout → 00:11:24 - Carb Cycling → 00:15:01 - Morning Supplement Routine→ 00:22:47 - Essential Amino Acids → 00:29:12 - Magnesium Types & GI Side Effects → 00:32:55 - Occasional Supplementation Check Out Kelly:→ Instagram→ YouTube→ Facebook

In this episode, Mike explains breaks down the timeline and phases of perimenopause. He also goes into detail about what labs you should run and how to optimize your plan to feel your best during this phase of life.------------------------------------------------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

Social anxiety is not a personality flaw, it is your nervous system doing its job a little too loudly.  In this episode, we reframe awkwardness and self-consciousness as signals of alert, not evidence that something is wrong with you. If holiday parties, crowded rooms, or feeling “on” leave you tense and overthinking, this conversation will help you understand what is actually happening in your body.  I walk you through seven gentle, practical tools designed to give your nervous system cues of safety so you can stay grounded and present. These are not mindset tricks or confidence hacks, they are body-based resets you can use in real time. You will learn how to quickly orient to the present moment, regulate your breath, and take micro breaks without disappearing.  We talk about why food or drinks often become a coping tool in social settings and how to expand your options without judgment or restriction. You will also learn how to prepare simple connection cues so conversations feel less draining.  This episode emphasizes choice, permission, and self-trust rather than forcing yourself to push through discomfort. Even using one of these tools can shift how safe your body feels. Confidence is not about being calm all the time, it is about knowing how to support yourself when you are activated.  If you want to feel more at ease socially without changing who you are, this episode is for you. Time Stamps: (3:07) Social Anxiety and Awkwardness (8:03) #1: The Name and Notice Reset (9:03) #2: The Anger Breath (9:55) #3: The Micro-Step Away (10:48) #4: The Connection Cue (13:30) #5: The Pocket Script (15:51) #6: The Sensory Grounder (19:58) #7: The Permission Slip---------------------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 Danika and AnnMarie Lawrence have an honest conversation about how their approach to health, nutrition, and self-care has evolved as they have moved through different seasons of life, especially parenthood.  They explore what it means to nourish both themsleves and their families without perfection, how priorities shift when performance gives way to presence, and why health should be adaptable rather than rigid. 

After talking about my diet and training lately, I talk about eating strategies for the holidays and resetting and reflecting on 2025. Eating Strategies for the Holidays (5:14) Resetting and Reflecting (16:09)

In this episode, Mike explains why calories in vs calories out is a bit more nuanced than many people make it seem. Also, are all calories created equal? Is it truly just a numbers game? Tune in for a complete breakdown of what really matters when it comes to nutrition and calories.------------------------------------------------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 break down the truth about the "best workout for fat loss" and why your results come far more from your diet than any special routine. I walk you through exactly how I set calories, protein, and macros, plus the full-body strength plan I use with 1000s of clients to get lean while staying strong. I also share the lifestyle habits and accountability systems that make fat loss simple, predictable, and sustainable.   Chapters:  00:06 What Is the Best Workout for Fat Loss? 00:26 The Best Workout Is Your Diet (Training Principles) 02:52 How to Set Calories and Macros for Fat Loss 05:59 Best Training Split Full Body, 3 Days per Week 07:05 Example Full-Body Workout Structure 09:42 Golden Rules Form, Progression, Exercise Selection 10:40 Supporting Habits Steps, Sleep, Hydration, Accountability 12:04 RNT Fitness Method   THE FULL BODY WORKOUT TEMPLATE Workout A 1A. Dumbbell Split Squats - 3 sets, 8-12 reps, 45sec rest 1B. Dumbbell Shoulder Press - 3 sets, 8-12 reps, 45sec rest 2A. Lying Leg Curl - 3 sets, 8-12 reps, 45sec rest 2B. Neutral Grip Pull Down - 3 sets, 8-12 reps, 45sec rest 3A. Push Ups - 3 sets, 10-12 reps, 30sec rest 3B. Seated Neutral Grip Cable Row - 3 sets, 10-12 reps, 30sec rest 3C. Decline Garhammer Raises - 3 sets, 10-15 reps, 60sec rest Workout B 1A. Rack Deadlift - 3 sets, 8-12 reps, 45sec rest 1B. Low Incline Dumbbell Press - 3 sets, 8-12 reps, 45sec rest 2A. Leg Press - 3 sets, 8-12 reps, 45sec rest 2B. Underhand Pulldown- 3 sets, 8-12 reps, 45sec rest 3A. Seated Dumbbell Curl - 3 sets, 10-12 reps, 30sec rest 3B. Rope Pushdown - 3 sets, 10-12 reps, 30sec rest 3C. Swiss Ball Ab Crunch - 3 sets, 10-15 reps, 60sec rest   Next steps: 1) Book a 1-1 strategy session with my team to find out more: https://www.rntfitness.com/applynow  2) Find out if you're ready for a transformation at https://www.rntfitness.com/transform Follow RNT Fitness: Website - http://www.rntfitness.com LinkedIn - https://uk.linkedin.com/company/rnt-fitness Instagram - http://www.instagram.com/rnt_fitness Follow Akash: LinkedIn - https://uk.linkedin.com/in/akash-vaghela Instagram - http://www.instagram.com/akashvaghela

Unpopular truth: the reason most women struggle with health, fitness, confidence, and follow-through isn't because they don't know what to eat or how to work out - it's because they're still making decisions from an old identity. In the first episode of my Main Character Energy series, I'm breaking down why identity shifting is the real missing piece behind lasting change (and why motivation alone never works). I'm sharing my personal evolution, why autopilot habits keep you stuck, and yes… why we're starting this series with makeup (stick with me). We'll talk surprising facts about appearance, how small rituals change how you show up, my own main character makeup routine (even if you're not a makeup girly), and how this deeper identity work actually makes results stick -  not just in January, but for good. If you're done with your old bullshit and ready to step into your main character era, you're in the right place! Sign up for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → https://www.bossbitchradio.com/masterclass Join the newsletter for more behind-the-scenes tips, cheat sheets, and practical tools → https://www.bossbitchradio.com/newsletter #IdentityShift #SelfConcept #PersonalGrowth   Key Takeaways: 00:41 What Boss Bitch Radio is all about 01:31 Quick rundown of the Main Character Energy Activation Masterclass 02:57 Why identity shifts matter (and why we're talking about makeup) 13:24 Let's talk appearance and why it actually matters 18:18 My personal story + identity shifts over the years 24:41 Simple main character makeup rituals to try 32:24 Your growth assignment + wrapping things up   Links Mentioned:  Join me for the Main Character Energy Activation Masterclass on January 13, 2026 - this is where the real shift begins → https://www.bossbitchradio.com/masterclass 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

In today's episode, I'm talking honestly about body image and not from a place of perfection, but from my real everyday experience.  We'll  unpack how constant exposure to food content, fitness trends, and curated lifestyles subtly shapes the way we think about our bodies. I share what intrusive thoughts around appearance can sound like and why they tend to show up when life slows down or feels uncertain.  We talk about the arrival fallacy and the belief that once our body looks a certain way, we'll finally feel at peace and why that promise almost never delivers. I reflect on how comparison creeps in quietly and how it disconnects us from actually enjoying the lives we're building.  This episode isn't about fixing your body; it's about understanding the mental patterns that keep you feeling dissatisfied even when things are objectively good. I also share perspective shifts that have helped me soften my relationship with my body without forcing positivity.  We explore what it looks like to hold ambition and self-acceptance at the same time. If you've ever thought, “I should feel happier than this,” you're not alone.  This conversation is an invitation to notice, not judge, the stories you're telling yourself. Body image isn't just about how you look. It's about how present you're able to be in your own life. And sometimes, the work isn't changing anything externally, but learning to arrive where you already are. Time Stamps: (1:32) Instagram Food Algorithms(7:26) The Intrusive Thoughts(9:02) Binging Landman(15:52) The Arrival Fallacy(20:49) Arthur Brooks Quote (23:12) Our New Home (31:32) Let Us Know If You Enjoyed Today's 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!

Get 20% off Fitness Lab to receive AI-powered coaching that analyzes your meal patterns, identifies missing nutrient density, and adapts your training and nutrition based on biofeedback. Use this special link for 20% off:https://bit.ly/fitness-lab-pod20--Most people build their nutrition from the top down: calories first, macros second, micronutrients as an afterthought. That approach works from a pure energy balance and weight loss perspective but often collapses during body recomposition when you're trying to lose fat and build muscle.Discover why the traditional nutrition hierarchy is backward and the 5 specific mistakes that prevent successful body recomp. Learn the bottom-up framework that makes simultaneous fat loss and muscle gain actually work.You'll understand why micronutrients drive metabolism and energy production, how flexible dieting fails without nutrient anchors, the fiber sweet spot for body recomp, why perfect macros can't overcome poor training performance, and how to use biofeedback instead of just tracking calories.This episode gives you a practical system to optimize nutrition for strength training, muscle building, and sustainable fat loss without feeling hungry, weak, or stuck on a plateau.Timestamps:0:00 - Flipping the nutrition pyramid for body recomposition 2:52 - Micronutrients and body recomp 7:12 - Constraint theory and metabolic bottlenecks 12:16 - Carbs, fat burning, and ATP 17:11 - Building nutrient-dense meal patterns for muscle gain 20:36 - Flexible dieting with nutrient anchors (not just IIFYM) 25:56 - The fiber "sweet spot" for digestion and metabolism 31:20 - Macro targets that support strength training performance 36:12 - Meal timing and tracking gym performance 40:10 - Using biofeedback over blind calorie trackingSupport the show

After talking about my week recovering from sickness then getting back into the gym, I talk about how to perfect your winter arc and when less is more when it comes to your gains. Perfecting the Winter arc (6:22) When less is more for gains (11:14)

In this episode, Mike explains what might be preventing your weight loss from happening and it's probably not what you think.------------------------------------------------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

Struggling with a fat loss plateau even though you're tracking your macros? In this episode, I walk you through the exact 4 step troubleshooting framework we use with our clients to figure out why the scale's not budging, and what to do about it. Whether you're in a reverse diet, calorie deficit, or maintenance phase, these steps will help you uncover what's stalling your weight loss and get your metabolism back on track for sustainable results (with no more binge eating and ONLY food freedom hehe).  

#185 - Why Your Diet Keeps Failing (and What Actually Works Instead) with Adi Wyshogrod, RD Stop Dieting, Start Healing: Rewiring Your Relationship with Food with Adi Wyshogrod, RD What if your “food problem” isn't actually about food at all? In this episode, I sit down with Adi Wyshogrod, registered dietitian and co-founder of Everlong, a national telehealth nutrition counseling company that's completely rewriting how people experience nutrition care. Instead of handing out another meal plan or macro chart, Adi and her team help people uncover why they eat the way they do — and how to finally build habits that stick through every season of life. We talk about how behavioral nutrition is changing the game — blending psychology, emotional intelligence, and evidence-based dietetics — so people can stop “starting over” every Monday and start creating real, lasting change. You'll learn:

Memories Over Macros (Without Wrecking Your Metabolism)The holidays don't have to feel like a battle between joy and discipline.In this episode, we're talking about how to fully enjoy holiday memories without fear, guilt, or metabolic backlash — especially for midlife women navigating hormones, stress, and changing bodies.If you've ever found yourself more focused on calories than conversation… or carrying shame instead of gratitude into the holiday season… this episode is for you.We'll reframe what stewardship really looks like, why stress impacts your metabolism more than a single holiday meal, and how to approach food with peace, presence, and purpose.In This Episode, You'll Learn:• Why “memories over macros” doesn't mean abandoning wisdom• How stress and guilt around food can slow your metabolism• The difference between celebration and chaos — and how to enjoy food intentionally• Simple “metabolism anchors” that keep blood sugar and cortisol stable• Why consistency over the season matters more than perfection in a moment• How to move your body and fuel yourself without punishment or fear• A biblical lens on feasting, freedom, and self-controlScripture & Faith Focus:God is not glorified by fear, obsession, or shame — but by gratitude, self-control, and presence.The enemy wants distraction and condemnation.The Holy Spirit invites peace and wisdom.You don't honor God by white-knuckling your way through the holidays.You honor Him by stewarding your body and delighting in the people He's placed around your table.

Send us a textFit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts Spotify

If you always hit December feeling "off track," this episode breaks down simple, realistic habits that help you enjoy the holidays without spiraling into guilt, binge cycles, or burnout. In this episode of The Wellness Effect, we dive into what it really takes to stay aligned with your health goals during the holiday season — without restriction, shame, or perfectionism. We talk about setting intentions, using floor-and-ceiling habits, navigating food dynamics with family, and building routines that keep you feeling grounded, nourished, and connected. If you struggle with overeating at night, inconsistent meals during travel, or family pressure around food, you'll feel seen and supported in this episode. We also share the mindset shifts that help you enjoy Christmas while still feeling good in your body.   What You'll Learn: How to set a simple holiday intention that makes decisions easier Navigating family comments, pressure, and projection around food Tips before holiday dinners so you avoid binge-style grazing How connection, joy, and nervous system regulation are wellness   Chapters: [00:48] — Do people actually get holiday wellness? The real issue [05:01] — How to set an intention for the holiday season [08:04] — Easy habits to keep: movement, getting outside, sunlight [09:46] — Connection vs. food: choosing aligned actions [11:20] — Identifying your sticking points [19:49] — How to handle food comments and family pressure [26:21]— Balanced holiday plate and avoiding the Binge → Guilt → Restrict Cycle [35:00] — A great tip in setting your intentions that sets you up for success [41:36] — Building a Healthier Relationship With the Holiday Season   Resources Mentioned: How to Get Back on Track After Vacation (Without Punishing Yourself) Nutrition Basics for Women: A Beginner's Guide to Macros, Calories & Healthy Eating Why You Keep Self-Sabotaging Your Progress (Even When Things Are Finally Working)   Want to Work With Us? If this episode feels like the missing piece in your healing journey, connect with us below: Visit our website: https://www.lifestyleucoaching.ca/   Follow us on Instagram: The Podcast: https://www.instagram.com/wellnesseffectpod/ Lacey Iskra - https://www.instagram.com/laceeiskk/ Jensen - https://www.instagram.com/wellnesswjensen/ Kira Iskra - https://www.instagram.com/kiraiskk/   Lifestyle U have helped over 1,000+ women transform their mind and body and become the best version of themselves. Want to be next? Click Here to Apply! - https://www.lifestyleucoaching.ca/apply If you loved this episode and want to hear more, subscribe and leave a review! Share this episode with a friend who's ready to start their own wellness journey. Follow us on Instagram at @wellnesseffectpod to stay up-to-date with the latest episodes and tips.  

If you've ever been told your gut is “fine” but you still feel bloated, inflamed, exhausted, or stuck, this episode will change the way you look at your health. In today's episode, I break down what a GI Map actually is and why I use it as the starting point for almost every woman I work with. I explain the critical difference between what a traditional GI doctor looks for and what a GI Map is designed to uncover.  While medical doctors are trained to find disease, this type of testing looks for dysfunction, the subtle imbalances that quietly sabotage your energy, hormones, digestion, and metabolism. I walk you through what the test measures, including bacteria, yeast, parasites, inflammation, leaky gut markers, and detox capacity.  You'll learn why so many women get “normal” test results at the doctor's office but still feel anything but normal in their bodies. I share why skipping the gut and jumping straight into hormone work often leads to stalled progress and frustration. I also break down how we use GI Map results to create custom gut-healing protocols that go far beyond random supplements.  We talk through the real-life signs that your gut might be your missing piece even if you don't have obvious digestive issues. I explain why this test alone isn't enough and how coaching and real-time adjustments are what make the process actually work.  If you've been doing “all the right things” and still feel off, this episode will connect the dots for you. By the end, you'll understand whether a GI Map might be the next step in your healing journey and why guessing is no longer necessary. If you're ready for clarity instead of trial and error, this episode is for you.  Time Stamps: (1:21) Home Ownership(4:40) GI Map's(6:32) Disease vs Dysfunction(9:50) What Is A GI Map?(12:27) Where We Start Our Vital Spark Clients(15:40) Your House Is On Fire(20:07) Episode 206 and 207(21:58) Would You Benefit From A GI Map?(29:47) What Happens After The GI Map---------------------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!

Get 50% off a Reverse Dieting Strategy call with a Mind Pump coach. (Through Dec 6th) Visit: ⁠http://www.reversedietcall.com/⁠ ** Code DECEMBER50 at checkout ** Mind Pump Fit Tip: The Do's and Don'ts of Macro tracking. (2:00) Illustrating why it's important to understand ALL factors in a study. (22:10) Glistening beard. (32:37) Male models and awkward photo shoots. (35:57) Not just an athleisure wear company anymore. (53:47) An EXTREME example of how human reason falls apart without objective morality. (56:13) #ListenerCoaching call #1 – What is the best program to add an inch to my arms? (1:03:36) #ListenerCoaching call #2 – How can I get my body to respond? I'm not as active as I once was, and I need help with the way I feel. (1:10:50) #ListenerCoaching call #3 – A story of redemption after a near-death experience. Trusting the process after years of living in a cycle of extremes. (1:25:29) Related Links/Products Mentioned Get Coached by Mind Pump, live! Visit https://www.mplivecaller.com Visit Caldera Lab for an exclusive offer for Mind Pump listeners! **Code MINDPUMP20 for 20% off your first order of their best products. ** Visit Vuori Clothing for an exclusive offer for Mind Pump listeners! ** No code to receive 20% off your first order. ** Get 50% off a Reverse Dieting Strategy call with a Mind Pump coach. (Through Dec 6th) Visit: http://www.reversedietcall.com/ ** Code DECEMBER50 at checkout ** Mind Pump Store Mind Pump #2160: Macro Counting Master Class MAPS Macro Calculator Intentional Weight Gain Strategies in Young Adult Athletic Individuals Florida man arrested after UK woman allegedly pays him to torture, kill her: Affidavit Unlock sharper focus and support long-term brain health with Ketone-IQ—clean brain fuel for deep work, mental clarity, and sustained energy with no crash. Get 30% off your subscription, plus a free gift with your second shipment at https://ketone.com/MINDPUMP Occlusion Training Guide | MAPS Fitness Products Mind Pump #2690: The NEW DIET Everyone Is Using For Fat Loss Sal Di Stefano's Journey in Faith & Fitness – Mind Pump TV Mind Pump Podcast – YouTube Mind Pump Free Resources People Mentioned Phil Heath (@philheath) Instagram ZUBY (@zubymusic) Instagram  

#913: Join us as we sit down with Hannah Pointer – founder of MacroHabits & a leading voice in sustainable wellness. Dedicated to helping individuals build sustainable habits through nutrition & fitness, Hannah breaks down the holistic routines that transformed her health, from nutrition & body composition to fitness, skincare, & mental well-being. In this episode, Hannah dives into reverse dieting, why macros matter, the power of a structured morning routine, & the benefits of mouth taping. Packed with practical, actionable tips, this episode gives you simple habits you can start using today to upgrade your daily wellness routine!   To Watch the Show click HERE   For Detailed Show Notes visit TSCPODCAST.COM   To connect with Hannah Pointer click HERE   To connect with Lauryn Bosstick click HERE   To connect with Michael Bosstick click HERE   Read More on The Skinny Confidential HERE   Head to our ShopMy page HERE and LTK page HERE to find all of the products mentioned in each episode.   Get your burning questions featured on the show! Leave the Him & Her Show a voicemail at +1 (512) 537-7194.   This episode is sponsored by The Skinny Confidential Your skincare routine, reimagined. Shop The Skinny Confidential Face Towels today at https://shopskinnyconfidential.com/products/face-towels.   This episode is sponsored by Just Thrive Visit https://justthrivehealth.com/discount/TSC and use promo code TSC for 20% off your first order.    This episode is sponsored by ARMRA Go to armra.com/SKINNY or enter SKINNY to get 30% off your first subscription order.   This episode is sponsored by Fatty15 Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to http://fatty15.com/SKINNYand using code SKINNY at checkout.   This episode is sponsored by Branch Basics Shop Branch Basics in 600+ Target stores nationwide, or http://Target.com. You can also use my code SKINNY15 to get 15% off at https://branchbasics.com/SKINNY15. Again, SKINNY15 for 15% off at https://branchbasics.com/SKINNY15   This episode is sponsored by Ritual Get early access to their Black Friday sale for 40% off your first month at http://Ritual.com/SKINNY.   This episode is sponsored by Synergy Ready to get started on your very own gut health journey? Visit http://SYNERGYDRINKS.com to find your SYNERGY flavor today.   Produced by Dear Media  

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

Over the past 6 weeks, I've been a bit more focused on being in a deficit in an effort to lose body fat but maintain or even gain muscle. Here's the 4 changes I focused on to make results happen.  Ready For Ignite 30?  https://fitwomensweekly.com/lp/fww-live/ignite-30/  Treat FWW With A Coffee: buymeacoffee.com/fitwomensweekly IG: https://www.instagram.com/kindalboylefitness/  Email: Kindal@fitwomensweekly.com  YT: https://www.youtube.com/@Fit-Womens-Weekly  TT: https://www.tiktok.com/@trainerkindal  --- Need Magnesium? Try RnA ReSet Magnesium: https://rnareset.com/?ref=FWW  Use Code "FWW" for 10% Off! Kindal Boyle has been a personal trainer for nearly 20 years focusing on women's strength and fitness. She'll teach you how to combine strength training and cardio for a hybrid approach to build the fittest body and life no matter where you are in your fitness journey.

We explore how mindset drives sustainable eating while macros and calories remain useful tools. We replace all-or-nothing thinking with intention, identity-based choices, and small habits that compound into lasting change.• mindset over macros as the central theme• science of tracking versus daily behavior• all-or-nothing thinking and food guilt• external rules versus internal cues• tools as guides not bosses• identity-based choices for energy• intention over impulse at meals• consistency over extremes across holidays• small habits compounding into big results• swapping I should for I choose• partnering with your body for trusthttps://aarondegler.com/

Listen to this episode and subscribe for monthly nutrition clarity. In this episode we break down eating disorder vs disordered eating in a way that helps you understand the disordered eating spectrum. We use real examples and common social media trends to show how disordered eating often hides in "normal" habits. We also clear up the biggest nutrition myths that fuel disordered eating, including ingredient obsession, sugar fear, macro confusion, and the belief that fat makes you fat. You will learn why all edible food breaks down into the same three macronutrients, what your body actually recognizes, and how simplifying nutrition can transform your relationship with food. Finally, we react to viral social media claims like fasting rules, feasting culture, food porn, and the question, "Do I really need to feel full at every meal?" If you want a grounded, science-backed conversation about eating disorder reality, disordered eating habits, and the nutrition truths lost in online noise, this episode is for you. Timestamps 0:00: Welcome, Danielle! 1:57: Eating Disorder vs Disordered Eating 44:45: Is Sugar Bad for Me? 55:00: Do I really need to feel full at every meal?

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

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 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

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, 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