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I'm making a strong case for tracking macros, especially for women in their 50s who feel stuck, frustrated, and tired of dieting.If you're still counting calories, guessing your protein, or saying “I eat pretty healthy” but not seeing results, this episode will open your eyes. I break down why tracking macros gives you real data instead of assumptions, how it helps you increase your metabolism safely, and why it's actually the fastest and most enjoyable way to lose fat.I talk about:• The difference between counting calories and tracking macros• Why most women dramatically underestimate protein• Why I start clients in a maintenance phase before fat loss• How tracking leads to true food freedom• How our clients lose weight and maintain it without trackingTracking isn't about obsession. It's about information. And information gives you power.If you're ready to stop guessing, stop chronically dieting, and finally learn how to lose weight in a way you can maintain, this episode is for you.Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/mastering-menopause-macrosSimplifying Macros MasterclassLearn how to calculate your macros, hit your protein goals, and lose weight in menopause without stress or restriction. In this class, I'll show you why MyFitnessPal gets it wrong and how to set up a simple, flexible plan that actually works.https://go.katalystfitness.net/simplifyingmacrosThank you so much for listening, please share with a friend and subscribe so you don't miss an episode!If you want to see how I can help you on your journey, book a quick 10-15 minute call so we can chat about your goals!https://www.menopotmeltdown.com/quickchatnow Now accepting clients! Fit AF 90 Day Program https://go.katalystfitness.net/fit-after-fifty Free No BS Menopause Secrets Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareFor all my social links: https://go.katalystfitness.net/kathykatalystDo you have a question that you would like answered on the show? Please ask your question here:https://go.katalystfitness.net/podcast-question-entryHave a personal question? Email me at kathycote9142@comcast.net Check out the Mastering Menopause Macros Course on making weight loss in menopause easy by tracking macros. All the tips and tricks that my clients and I have used! https://www.menopotmeltdown.com/mastering-menopause-...
From Unconscious Loops to Empowered AgencyEpisode Summary:Are you running your life, or are your habits running you? In this episode, we dive deep into the "muscle memory of the mind" and how to find the leverage necessary to live no other way. We explore the five primary triggers—Location, Time, Emotional State, Other People, and Preceding Actions—and how to build the guardrails that protect your energy and your "Why."Watch it here https://youtu.be/W_XjbC4dRbIThe Catalyst Toolkit: Habits & AlignmentAs an Empowerment Catalyst, I don't just talk the talk—I walk the path. Here is how I am staying grounded and aligned during my current 21-day manifestation cycle.Current 21-Day Catalyst Goals (Day 9/21):Connection & Community: Reaching out to 10 people daily to nurture my 4/1 network and bridge the gap between "hustling" and "being."Conscious Nourishment: Tracking daily fuel via MyFitnessPal to move from unconscious snacking to intentional vitality.The Daily Alignment Affirmations:"I am not a victim of my triggers; I am the architect of my responses.""My energy is a sacred resource; I honour it by setting boundaries that fuel my soul.""I move with the rhythm of my Emotional Generator strategy—waiting for clarity, then acting with conviction."Catalyst Gratitudes:For the Support Circle: Deep gratitude for the steady presence of my nearest and dearest.For the Vision: The lakeside cottage with the year-round pool—my mortgage-free sanctuary—is already real in my mind.For the Body: Gratitude for the moments of ease and the resilience to lead even through the flares of neuralgia.The Empowerment Habit Tracker (For Your Week)Use this "Catalyst-Approved" framework to audit your own loops this week:Trigger Category: The "Old" Habit Loop. The "New" Catalyst Response: Location. Feeling "stuck" at the desk.Stepping outside to recalibrate my sensory input.TimeThe 3:00 PM energy slump.High-protein fuel and a 5-minute gratitude reset.Emotional StateMasking stress with humor.Pausing to ask: "What is my authentic self feeling?"Other People Pushing "uphill" to please others. Responding only when I have a "defined" YES.Catalyst Reflection: Asking the Hard QuestionsBefore our next session, grab your journal and ask yourself the questions from my booking form:On a scale of 1-10, how much of your daily energy is spent "hustling" vs. "being"?Does your stress show up as physical symptoms or sensory overwhelm?What is the biggest thing stopping you from being your most authentic self today?Resources & Connection:
Tracking calories and macros works.But if you regain weight after fat loss, or your bulk spirals without MyFitnessPal, you have yet to build the foundational habits you need to continue progressing beyond the “newbie gains” stage and to maintain the results you achieve for the long haul.In this episode, I'm covering three of these six foundational habits.If you want to level up from just “hitting macros”, tune in.Links and resources:Sign up for one on one coaching with me: https://www.fittotransformtraining.com/coaching.htmlFollow me on Instagram @nikias_fittotransform: http://instagram.com/nikias_fittotransform/Visit my website: https://www.fittotransformtraining.comSign up for my free newsletter: https://mailchi.mp/157389602fb0/mailinglistSubscribe to my YouTube channel: https://www.youtube.com/@nikias_fittotransform Sign up for the No Quit Kit email series on retraining your mindset for long-term fat loss success: https://mailchi.mp/4b368c26baa8/noquitkitsignupTake my free “Should You Cut or Bulk First?” quiz: https://nikias-dddr9p81.scoreapp.com/
If you've been tracking macros for years and still don't trust yourself around food… this episode is for you! In this Boss Bitch Radio episode, I'm talking to the competitors, the ex-competitors, the MyFitnessPal queens, the women who live and die by their macro numbers. If you feel like the only way you can stay "on track" is by weighing every gram and logging every bite, we need to have a real conversation. I'm not here to bash macro tracking. It can be a powerful tool. I've used it for over a decade. I competed almost 20 times as an IFBB Pro. I know what it takes to get shredded. But I also know what it costs. If you're a competitor, former competitor, chronic dieter, or woman trying to heal your relationship with food after years of macro tracking, this episode will hit.
We compare performance-driven CrossFit culture with health-first Outlast training through two athletes' real results, from autoimmune remission to rebuilt motivation and strength. We also share why we still do the CrossFit Open and how benchmarks and nutrition keep progress honest.• shifting from whiteboard scores to intrinsic motivation• endurance grit and identity formation as “Athlete Sherry”• Graves disease, cortisol management, and muscle gain• protein tracking, MyFitnessPal, and gamifying habits• no RX, coaching nudges, and choosing the right load• benchmarks for accountability without public ranking• community blend across Bison and Outlast during the Open• tempo training improving form, depth, and joint health• reassessing seasons of life, aging, and menopause impacts• what Outlast could add next for space and connectionThank you, everybody, for taking the time out of your day to listen to the Hurt Bit podcast. Be on the lookout for next week's episode.
In your 30s, fat loss can't come at the cost of your energy, performance, and sanity. In this episode, we break down exactly how to set your calories using MyFitnessPal, find maintenance, create a sensible 20% deficit, and prioritise high-protein “real food” meals so you can lose fat without starving yourself.We also explain why many women may need to eat more than they think to improve consistency, cravings, training performance, and long term results.
This episode covers: • Real Food Reset in U.S. Dietary Policy The new Dietary Guidelines for Americans 2025–2030 put real food back at the center of U.S. nutrition policy and take a direct swing at ultra processed foods, added sugar, and sugary drinks. Dave breaks down why this matters beyond personal dieting: these guidelines influence school meals, SNAP and WIC, federal feeding programs, and they shape what eventually shows up on labels and in public institutions. He also shares how biohackers can use this shift as leverage to push for better food environments in schools, workplaces, and hospitals. -Source: https://www.usda.gov/about-usda/news/press-releases/2026/01/07/kennedy-rollins-unveil-historic-reset-us-nutrition-policy-put-real-food-back-center-health • Drug Combo Extends Lifespan of Frail Old Mice by 73% A new aging study found that combining oxytocin with a compound called A5i extended the remaining lifespan of frail elderly male mice by 73%, while also improving function and tissue health. Dave explains why this is a big signal for the future of longevity medicine: stacking targeted interventions can outperform single compounds, especially when you start late in life. He also explains what to do with the idea right now: stop building random “everything stacks” and start thinking in phases, tracking outcomes, and waiting for real human combo data. -Source: https://www.futura-sciences.com/en/study-finds-drug-combo-could-slow-aging-and-increase-lifespan-by-73_23229/ • ChatGPT Health Turns Your Data Into a Health OS OpenAI launched ChatGPT Health, a dedicated health experience that lets you securely connect medical records and wellness apps like Apple Health and MyFitnessPal, so you can summarize visits, interpret labs, and prepare better questions for your doctor. Dave explains why this is a turning point for quantified self and protocol building: it reduces the friction of pulling data from five different places, and it makes pattern-finding accessible to nontechnical people. He also shares how to use it like a pro: clean inputs, smarter questions, and better doctor conversations. -Source: https://openai.com/index/introducing-chatgpt-health/ • Whole Milk Is Back in Schools The Whole Milk for Healthy Kids Act restores whole and reduced-fat milk options in schools, aligning school nutrition rules with the updated dietary guidelines that no longer treat full-fat dairy like a default villain. Dave breaks down why this matters for child healthspan: satiety and nutrient density drive behavior, learning, and metabolic stability. He also explains why this is a real-world policy experiment worth watching across school districts, and how it can open the door for bigger institutional upgrades like better protein and fewer ultra processed items. -Source: https://www.usda.gov/about-usda/news/press-releases/2026/01/14/whole-milk-back-president-trump-signs-whole-milk-healthy-kids-act • Tirzepatide Trial Targets Biological Age With Aging Clocks A registered clinical trial titled Tirzepatide to Slow Biological Aging is using multiple DNA methylation aging clocks as primary endpoints, along with functional metrics like grip strength and a 6-minute walk test. Dave explains why this is a big maturity step for longevity science: instead of assuming metabolic improvement equals slower aging, this study is measuring biological age directly, across multiple clocks, with performance outcomes. He also shares the practical lesson for biohackers: stop relying on one favorite metric and start thinking in panels, function, and durability of results. -Source: https://clinicaltrials.gov/study/NCT07220473 All source links provided for direct access to the original research and reporting. This episode is designed for biohackers, longevity seekers, and high-performance listeners who want practical strategies rooted in cutting-edge science. Host Dave Asprey translates emerging research into actionable upgrades for your biology, from metabolism and food policy to AI-driven tracking, institutional nutrition, and biological aging measurement. New episodes every Tuesday, Thursday, Friday, and Sunday. Keywords: Dietary Guidelines for Americans 2025-2030, real food policy reset, ultra processed foods policy, added sugar limits, sugary drinks guidelines, school lunch nutrition policy, SNAP WIC nutrition impact, USDA HHS dietary guidelines 2026, whole food protein guidelines, full fat dairy guidelines, oxytocin aging study, A5i lifespan extension, frail elderly mice lifespan 73 percent, combination longevity therapies, aging intervention synergy, staged longevity protocols, functional aging biomarkers, ChatGPT Health launch, OpenAI health records AI, Apple Health ChatGPT integration, MyFitnessPal ChatGPT integration, AI lab interpretation, AI doctor visit summary, quantified self AI tools, Whole Milk for Healthy Kids Act, whole milk back in schools, school dairy policy change, child satiety nutrition, school meal regulations USDA, tirzepatide biological aging trial, GLP-1 GIP longevity, epigenetic aging clocks trial, DNAmAge PhenoAge GrimAge DunedinPACE, grip strength aging endpoint, 6 minute walk aging endpoint, biological age measurement, longevity clinical trial endpoints, biohacking news update, longevity policy shifts, metabolic health upgrades Thank you to our sponsors! -BEYOND Conference 2026 | Register now at https://beyondconference.com/ -EMR-Tek | https://www.emr-tek.com/DAVE and use code DAVE for 40% off Resources: • Subscribe to my weekly newsletter: https://substack.daveasprey.com/welcome • Danger Coffee: https://dangercoffee.com/discount/dave15 • My Daily Supplements: SuppGrade Labs (15% Off) • Favorite Blue Light Blocking Glasses: TrueDark (15% Off) • Dave Asprey's BEYOND Conference: https://beyondconference.com • Dave Asprey's New Book – Heavily Meditated: https://daveasprey.com/heavily-meditated • Upgrade Collective: https://www.ourupgradecollective.com • Upgrade Labs: https://upgradelabs.com • 40 Years of Zen: https://40yearsofzen.com Timestamps:0:00 - Intro0:19 - New Dietary Guidelines2:09 - Longevity Research Breakthrough3:41 - ChatGPT Health Launch5:10 - Whole Milk Returns to Schools6:29 - GLP-1 Aging Trial7:34 - Weekly Upgrade Protocol9:09 - OutroSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
Let me start this one hot and spicy for you: Counting calories isn't the answer because food isn't the problem. That's right. Food is not the problem. Especially when you've had an unhealthy obsession with calorie counting and diet culture. It's actually about control. And we give calories all the glory when in reality, choosing food based on calories doesn't even equate to the essential nutrients and vitamins that we need to thrive. Calories are simply a unit of energy. Energy that you need, sis, to function, to live, to be your best. Energy that you need to play with your kids, go out with your friends, dress up cute for a date night, do your job, clean your house, take that walk. But restrictive diets and disordered relationships with food cause this obsession with control and counting calories. And while we continue to be chained to numbers and the fixation of numbers, we're missing out on LIFE. Maybe you don't count calories, but you count other things—steps, fat grams, your weight on the scale. It's time to hang it up. It's time to stop. But I'm not just gonna ask you to stop cold turkey because we all know how that typically goes. In this episode, I'm giving you six practical steps you can take TODAY to stop counting calories so you can start counting moments that matter in your life. In this episode, you'll discover: Why food isn't the problem (control is) and what you're really searching for The shocking truth about calorie tracking apps (73% of MyFitnessPal users reported it contributed to disordered eating!) 6 actionable steps to stop counting calories for good How to transform your thinking around calories (they're energy, not the enemy) What triggers to eliminate from your life RIGHT NOW How to face the fear and challenge yourself in restaurants and at home What to count INSTEAD of calories (hint: Episode 56 has 30 ideas!) Why honoring your hunger is the key to freedom The powerful statement that will shift everything: "100 more calories won't change your life, but the decision to avoid them will" If you're obsessively counting calories, tracking your food, or constantly calculating like a mathematician how many calories you have left for the day—this episode is for you. Let's stop counting calories and start counting moments that matter. KEY QUOTES FROM THIS EPISODE
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3261: Eric Bach shares Jenna Leveille's powerful transformation from 270 to 130 pounds, a journey built on sustainable habits, consistent effort, and a strong support system. Her long-term success highlights the value of strength training, food awareness, and community over quick fixes or trendy diets. Read along with the original article(s) here: https://bachperformance.com/how-i-helped-jenna-lose-130-pounds-and-inspire-millions/ Quotes to ponder: "I'd failed myself so many times, but it's different when there's the possibility of failing others who are rooting for you." "The biggest mistake most people make when it comes to losing body fat is turning every workout into cardio, trying to 'burn' as many calories as possible." "Awareness. Without being aware of food choices, you can feel like you're doing everything right, or everything right according to the internet, and still not get results." Episode references: Women's Health: https://www.womenshealthmag.com/ MyFitnessPal: https://www.myfitnesspal.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3261: Eric Bach shares Jenna Leveille's powerful transformation from 270 to 130 pounds, a journey built on sustainable habits, consistent effort, and a strong support system. Her long-term success highlights the value of strength training, food awareness, and community over quick fixes or trendy diets. Read along with the original article(s) here: https://bachperformance.com/how-i-helped-jenna-lose-130-pounds-and-inspire-millions/ Quotes to ponder: "I'd failed myself so many times, but it's different when there's the possibility of failing others who are rooting for you." "The biggest mistake most people make when it comes to losing body fat is turning every workout into cardio, trying to 'burn' as many calories as possible." "Awareness. Without being aware of food choices, you can feel like you're doing everything right, or everything right according to the internet, and still not get results." Episode references: Women's Health: https://www.womenshealthmag.com/ MyFitnessPal: https://www.myfitnesspal.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices
The Australian New Year's resolution phenomenon often ends in failure in no time, as revealed by the latest research from MyFitnessPal. - Fenomena resolusi tahun baru di Australia sering kali berakhir dengan kegagalan dalam waktu singkat, sebagaimana diungkapkan oleh riset terbaru dari MyFitnessPal.
Do you need to track calories to lose weight… or is it actually making things harder?In this episode, I answer the question:“Do you recommend using MyFitnessPal to monitor what I'm eating more closely?”As always, there isn't one right answer.We talk honestly about:
In today's episode, you'll learn 5 essential nutrition rules to build muscle without tracking macros or counting calories. If you're doing 4–5 WODs a week, HYROX, or any kind of functional fitness and want more muscle without living on MyFitnessPal, this is for you.Drop your questions or topic requests for future videos in the comments so more content can be tailored to your training and goals.To learn more about coaching with CBG:
The Australian New Year's resolution phenomenon often ends in failure in no time, as revealed by the latest research from MyFitnessPal.
The Automotive Troublemaker w/ Paul J Daly and Kyle Mountsier
Shoot us a Text.Episode #1238: Ford is promising eyes-off driving by 2028. But back in the bays, finding top-tier techs is still a $160K challenge. OpenAI wants to be your new health co-pilot with ChatGPT Health.Show Notes with links: https://www.autonews.com/ford/an-ces-2026-ford-doug-field-panel-0107/“Eyes off the road” is Ford's new promise—and it's coming sooner than you might expect.Ford announced an “eyes-off” driving system launching in 2028, debuting on its new Universal EV Platform.The platform will support up to 8 affordable EVs, including a $30K midsize pickup.AI assistant coming to the Ford and Lincoln app in 2026 and vehicles like Expedition and Navigator in 2027.Ford is vertically integrating hardware and software to reduce driver-assist system costs by 30%.“Too many companies have outsourced the whole soul of their machines…we chose a more difficult task,” said Doug Field, Ford's Chief EV, Digital, and Design Officer.https://www.wsj.com/business/autos/the-160-000-mechanic-job-that-ford-cant-fill-fe6fd121?mod=autos_news_article_pos3Let's talk about the $160K Ford Mechanic Job No One Wants. Ford has 5,000 open service bay jobs, some paying over $120K. But techs say the path to get there is grueling and costly—with few making it to the top.Ted Hummel, a Senior Master Tech in Ohio, made $160K in 2025—but it took over a decade to reach.Entry-level techs often start under $10/hr and must invest tens of thousands in tools and training.The “flat rate” pay system rewards speed, not hours worked—but also means zero pay when work is slow.Physical strain is intense; many leave the profession due to injury before reaching top pay.“A bay with a lift and tools and no one to work in it,” said Ford CEO Jim Farley, calling it a nationwide crisis.https://openai.com/index/introducing-chatgpt-health/ChatGPT Enters the Health Chat: OpenAI is rolling out ChatGPT Health, a new experience designed to help users navigate health information more confidently—by connecting medical records and wellness apps securely to AI.Over 230 million people use ChatGPT weekly for health and wellness questions.The Health experience is separate from general ChatGPT chats, with extra layers of privacy and encryption.Users can link data from apps like Apple Health, MyFitnessPal, and Function for more personalized advice.Medical info stays isolated within Health and is not used for training models.Built with input from 260+ physicians, it's designed to support, not replace, clinical care.“It helps you understand patterns over time—not just moments of illness,” OpenAI said in the announcement.Join Paul J Daly and Kyle Mountsier every morning for the Automotive State of the Union podcast as they connect the dots across car dealerships, retail trends, emerging tech like AI, and cultural shifts—bringing clarity, speed, and people-first insight to automotive leaders navigating a rapidly changing industry.Get the Daily Push Back email at https://www.asotu.com/ JOIN the conversation on LinkedIn at: https://www.linkedin.com/company/asotu/
Hey folks, Alex here from Weights & Biases, with your weekly AI update (and a first live show of this year!) For the first time, we had a co-host of the show also be a guest on the show, Ryan Carson (from Amp) went supernova viral this week with an X article (1.5M views) about Ralph Wiggum (yeah, from Simpsons) and he broke down that agentic coding technique at the end of the show. LDJ and Nisten helped cover NVIDIA's incredible announcements during CES with their Vera Rubin upcoming platform (4-5X improvements) and we all got excited about AI medicine with ChatGPT going into Health officially! Plus, a bunch of Open Source news, let's get into this: ThursdAI - Recaps of the most high signal AI weekly spaces is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.Open Source: The “Small” Models Are WinningWe often talk about the massive frontier models, but this week, Open Source came largely from unexpected places and focused on efficiency, agents, and specific domains.Solar Open 100B: A Data MasterclassUpstage released Solar Open 100B, and it's a beast. It's a 102B parameter Mixture-of-Experts (MoE) model, but thanks to MoE magic, it only uses about 12B active parameters during inference. This means it punches incredibly high but runs fast.What I really appreciated here wasn't just the weights, but the transparency. They released a technical report detailing their “Data Factory” approach. They trained on nearly 20 trillion tokens, with a huge chunk being synthetic. They also used a dynamic curriculum that adjusted the difficulty and the ratio of synthetic data as training progressed. This transparency is what pushes the whole open source community forward.Technically, it hits 88.2 on MMLU and competes with top-tier models, especially in Korean language tasks. You can grab it on Hugging Face.MiroThinker 1.5: The DeepSeek Moment for Agents?We also saw MiroThinker 1.5, a 30B parameter model that is challenging the notion that you need massive scale to be smart. It uses something they call “Interactive Scaling.”Wolfram broke this down for us: this agent forms hypotheses, searches for evidence, and then iteratively revises its answers in a time-sensitive sandbox. It effectively “thinks” before answering. The result? It beats trillion-parameter models on search benchmarks like BrowseComp. It's significantly cheaper to run, too. This feels like the year where smaller models + clever harnesses (harnesses are the software wrapping the model) will outperform raw scale.Liquid AI LFM 2.5: Running on Toasters (Almost)We love Liquid AI and they are great friends of the show. They announced LFM 2.5 at CES with AMD, and these are tiny ~1B parameter models designed to run on-device. We're talking about running capable AI on your laptop, your phone, or edge devices (or the Reachy Mini bot that I showed off during the show! I gotta try and run LFM on him!)Probably the coolest part is the audio model. Usually, talking to an AI involves a pipeline: Speech-to-Text (ASR) -> LLM -> Text-to-Speech (TTS). Liquid's model is end-to-end. It hears audio and speaks audio directly. We watched a demo from Maxime Labonne where the model was doing real-time interaction, interleaving text and audio. It's incredibly fast and efficient. While it might not write a symphony for you, for on-device tasks like summarization or quick interactions, this is the future.NousCoder-14B and Zhipu AI IPOA quick shoutout to our friends at Nous Research who released NousCoder-14B, an open-source competitive programming model that achieved a 7% jump on LiveCodeBench accuracy in just four days of RL training on 48 NVIDIA B200 GPUs. The model was trained on 24,000 verifiable problems, and the lead researcher Joe Li noted it achieved in 4 days what took him 2 years as a teenager competing in programming contests. The full RL stack is open-sourced on GitHub and Nous published a great WandB results page as well! And in historic news, Zhipu AI (Z.ai)—the folks behind the GLM series—became the world's first major LLM company to IPO, raising $558 million on the Hong Kong Stock Exchange. Their GLM-4.7 currently ranks #1 among open-source and domestic models on both Artificial Analysis and LM Arena. Congrats to them!Big Companies & APIsNVIDIA CES: Vera Rubin Changes EverythingLDJ brought the heat on this one covering Jensen's CES keynote that unveiled the Vera Rubin platform, and the numbers are almost hard to believe. We're talking about a complete redesign of six chips: the Rubin GPU delivering 50 petaFLOPS of AI inference (5x Blackwell), the Vera CPU with 88 custom Olympus ARM cores, NVLink 6, ConnectX-9 SuperNIC, BlueField-4 DPU, and Spectrum-6 Ethernet.Let me put this in perspective using LDJ's breakdown: if you look at FP8 performance, the jump from Hopper to Blackwell was about 5x. The jump from Blackwell to Vera Rubin is over 3x again—but here's the kicker—while only adding about 200 watts of power draw. That's insane efficiency improvement.The real-world implications Jensen shared: training a 10 trillion parameter mixture-of-experts model now requires 75% fewer GPUs compared to Blackwell. Inference token costs drop roughly 10x—a 1MW cluster goes from 1 million to 10 million tokens per second at the same power. HBM4 memory delivers 22 TB/s bandwidth with 288GB capacity, exceeding NVIDIA's own 2024 projections by nearly 70%.As Ryan noted, when people say there's an AI bubble, this is why it's hilarious. Jensen keeps saying the need for inference is unbelievable and only going up exponentially. We all see this. I can't get enough inference—I want to spin up 10 Ralphs running concurrently! The NVL72 rack-scale system achieves 3.6 exaFLOPS inference with 20.7TB total HBM, and it's already shipping. Runway 4.5 is already running on the new platform, having ported their model from Hopper to Vera Rubin NVL72 in a single day.NVIDIA also recently acqui-hidred Groq (with a Q) in a ~$20 billion deal, bringing the inference chip expertise from the guy who created Google's TPUs in-house.Nemotron Speech ASR & The Speed of Voice (X, HF, Blog)NVIDIA also dropped Nemotron Speech ASR. This is a 600M parameter model that offers streaming transcription with 24ms latency.We showed a demo from our friend Kwindla Kramer at Daily. He was talking to an AI, and the response was virtually instant. The pipeline is: Nemotron (hearing) -> Llama/Nemotron Nano (thinking) -> Magpie TTS (speaking). The total latency is under 500ms. It feels like magic. Instant voice agents are going to be everywhere this year.XAI Raises $20B While Grok Causes Problems (Again)So here's the thing about covering anything Elon-related: it's impossible to separate signal from noise because there's an army of fans who hype everything and an army of critics who hate everything. But let me try to be objective here.XAI raised another massive Round E of $20 billion! at a $230 billion valuation, with NVIDIA and Cisco as strategic investors. The speed of their infrastructure buildout is genuinely incredible. Grok's voice mode is impressive. I use Grok for research and it's really good, notable for it's unprecedented access to X !But. This raise happened in the middle of a controversy where Grok's image model was being used to “put bikinis” on anyone in reply threads, including—and this is where I draw a hard line—minors. As Nisten pointed out on the show, it's not even hard to implement guardrails. You just put a 2B VL model in front and ask “is there a minor in this picture?” But people tested it, asked Grok not to use the feature, and it did it anyway. And yeah, putting Bikini on Claude is funny, but basic moderation is lacking! The response of “we'll prosecute illegal users” is stupid when there's no moderation built into the product. There's an enormous difference between Photoshop technically being able to do something after hours of work, and a feature that generates edited images in one second as the first comment to a celebrity, then gets amplified by the platform's algorithm to millions of people. One is a tool. The other is a product with amplification mechanics. Products need guardrails. I don't often link to CNN (in fact this is the first time) but they have a great writeup about the whole incident here which apparently includes the quitting of a few trust and safety folks and Elon's pushback on guardrails. CrazyThat said, Grok 5 is in training and XAI continues to ship impressive technology. I just wish they'd put the same engineering effort into safety as they do into capabilities!OpenAI Launches GPT HealthThis one's exciting. OpenAI CEO Fidji Simo announced ChatGPT Health, a privacy-first space for personalized health conversations that can connect to electronic health records, Apple Health, Function Health, Peloton, and MyFitnessPal.Here's why this matters: health already represents about 5% of all ChatGPT messages globally and touches 25% of weekly active users—often outside clinic hours or in underserved areas. People are already using these models for health advice constantly.Nisten, who has worked on AI doctors since the GPT-3 days and even published papers on on-device medical AI, gave us some perspective: the models have been fantastic for health stuff for two years now. The key insight is that medical data seems like a lot, but there are really only about 2,000 prescription drugs and 2,000 diseases (10,000 if you count rare ones). That's nothing for an LLM. The models excel at pattern recognition across this relatively contained dataset.The integration with Function Health is particularly interesting to me. Function does 160+ lab tests, but many doctors won't interpret them because they didn't order them. ChatGPT could help bridge that gap, telling you “hey, this biomarker looks off, you should discuss this with your doctor.” The bad news is, this is just a waitlist and you can add yourself to the waitlist here, we'll keep monitoring the situation and let you know when it opens upDoctronic: AI Prescribing Without Physician OversightSpeaking of healthcare, Doctronic launched a pilot in Utah where AI can autonomously renew prescriptions for chronic conditions without any physician in the loop. The system covers about 190 routine medications (excluding controlled substances) at just $4 per renewal. Trial data showed 99.2% concordance with physician treatment plans, and they've secured pioneering malpractice insurance that treats the AI like a clinician.Nisten made the case that it's ethically wrong to delay this kind of automation when ER wait times keep increasing and doctors are overworked. The open source models are already excellent at medical tasks. Governments should be buying GPUs rather than creating administrative roadblocks. Strong strong agree here! Google Brings Gmail into the Gemini Era (X)Breaking news from the day of our show: Google announced Gmail's biggest AI transformation since its 2004 launch, powered by Gemini 3. This brings AI Overviews that summarize email threads, natural language queries (”Who gave me a plumber quote last year?”), Help Me Write, contextual Suggested Replies matching your writing style, and the upcoming AI Inbox that filters noise to surface VIPs and urgent items.For 3 billion Gmail users, this is huge. I'm very excited to test it—though not live on the show because I don't want you reading my emails.This weeks buzz - covering Weights & Biases updatesNot covered on the show, but a great update on stuff from WandB, Chris Van Pelt (@vanpelt), one of the 3 co-founders released a great project I wanted to tell you about! For coders, this is an app that allows you to run multiple Claude Codes on free Github sandboxes, so you can code (or Ralph) and control everything away from home! GitHub gives personal users 120 free Codespaces hours/month, and Catnip automatically shuts down inactive instances so you can code for quite a while with Catnip! It's fully open source on Github and you can download the app hereInterview: Ryan Carson - What the hell is Ralph Wiggum?Okay, let's talk about the character everyone is seeing on their timeline: Ralph Wiggum. My co-host Ryan Carson went viral this week with an article about this technique, and I had to have him break it down.Ralph isn't a new model; it's a technique for running agents in a loop to perform autonomous coding. The core idea is deceptively simple: Ralph is a bash script that loops an AI coding agent. In a loop, until it a certain condition is met. But why is it blowing up? Normally when you use a coding agent like Cursor, Claude Code, or AMP, you need to be in the loop. You approve changes, look at code, fix things when the agent hits walls or runs out of context. Ralph solves this by letting the agent run autonomously while you sleep.Here's how it works: First, you write a Product Requirements Doc (PRD) by talking to your agent for a few minutes about what you want to build. Then you convert that PRD into a JSON file containing atomic user stories with clear acceptance criteria. Each user story is small enough for the agent to complete in one focused thread.The Ralph script then loops: it picks the first incomplete user story, the agent writes code to implement it, tests against the acceptance criteria, commits the changes, marks the story as complete, writes what it learned to a shared “agents.md” file, and loops to the next story. That compound learning step is crucial—without it, the agent would keep making the same mistakes.What makes this work is the pre-work. As Ryan put it, “no real work is done one-shot.” This is how software engineering has always worked—you break big problems into smaller problems into user stories and solve them incrementally. The innovation is letting AI agents work through that queue autonomously while you sleep! Ryan's excellent (and viral) X article is here! Vision & VideoLTX-2 Goes Fully Open Source (HF, Paper)Lightricks finally open-sourced LTX-2, marking a major milestone as the first fully open audio-video generation model. This isn't just “we released the weights” open—it's complete model weights (13B and 2B variants), distilled versions, controllable LoRAs, a full multimodal trainer, benchmarks, and evaluation scripts. For a video model that is aiming to be the open source SORA, supports audio and lipsyncThe model generates synchronized audio and video in a single DiT-based architecture—motion, dialogue, ambience, and music flow simultaneously. Native 4K at up to 50 FPS with audio up to 10 seconds. And there's also a distilled version (Thanks Pruna AI!) hosted on ReplicateComfyUI provided day-0 native support, and community testing shows an A6000 generating 1280x720 at 120 frames in 50 seconds. This is near Sora-level quality that you can fine-tune on your own data for custom styles and voices in about an hour.What a way to start 2026. From chips that are 5x faster to AI doctors prescribing meds in Utah, the pace is only accelerating. If anyone tells you we're in an AI bubble, just show them what we covered today. Even if the models stopped improving tomorrow, the techniques like “Ralph” prove we have years of work ahead of us just figuring out how to use the intelligence we already have.Thank you for being a ThursdAI subscriber. See you next week!As always, here's the show notes and TL;DR links: * Hosts & Guests* Alex Volkov - AI Evangelist & Weights & Biases (@altryne)* Co-Hosts - @WolframRvnwlf, @nisten, @ldjconfirmed* Special Guest - Ryan Carson (@ryancarson) breaking down the Ralph Wiggum technique.* Open Source LLMs* Solar Open 100B - Upstage's 102B MoE model. Trained on 19.7T tokens with a heavy focus on “data factory” synthetic data and high-performance Korean reasoning (X, HF, Tech Report).* MiroThinker 1.5 - A 30B parameter search agent that uses “Interactive Scaling” to beat trillion-parameter models on search benchmarks like BrowseComp (X, HF, GitHub).* Liquid AI LFM 2.5 - A family of 1B models designed for edge devices. Features a revolutionary end-to-end audio model that skips the ASR-LLM-TTS pipeline (X, HF).* NousCoder-14B - competitive coding model from Nous Research that saw a 7% LiveCodeBench accuracy jump in just 4 days of RL (X, WandB Dashboard).* Zhipu AI IPO - The makers of GLM became the first major LLM firm to go public on the HKEX, raising $558M (Announcement).* Big Co LLMs & APIs* NVIDIA Vera Rubin - Jensen Huang's CES reveal of the next-gen platform. Delivers 5x Blackwell inference performance and 75% fewer GPUs needed for MoE training (Blog).* OpenAI ChatGPT Health - A privacy-first vertical for EHR and fitness data integration (Waitlist).* Google Gmail Era - Gemini 3 integration into Gmail for 3 billion users, featuring AI Overviews and natural language inbox search (Blog).* XAI $20B Raise - Elon's XAI raises Series E at a $230B valuation, even as Grok faces heat over bikini-gate and safety guardrails (CNN Report).* Doctronic - The first US pilot in Utah for autonomous AI prescription renewals without a physician in the loop (Web).* Alexa+ Web - Amazon brings the “Smart Alexa” experience to browser-based chat (Announcement).* Autonomous Coding & Tools* Ralph Wiggum - The agentic loop technique for autonomous coding using small, atomic user stories. Ryan Carson's breakdown of why this is the death of “vibe coding” (Viral X Article).* Catnip by W&B - Chris Van Pelt's open-source iOS app to run Claude Code anywhere via GitHub Codespaces (App Store, GitHub).* Vision & Video* LTX-2 - Lightricks open-sources the first truly open audio-video generation model with synchronized output and full training code (GitHub, Replicate Demo).* Avatar Forcing - KAIST's framework for real-time interactive talking heads with ~500ms latency (Arxiv).* Qwen Edit 2512 - Optimized by PrunaAI to generate high-res realistic images in under 7 seconds (Replicate).* Voice & Audio* Nemotron Speech ASR - NVIDIA's 600M parameter streaming model with sub-100ms stable latency for massive-scale voice agents (HF). This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit sub.thursdai.news/subscribe
Carbs at night for fat loss? If you've been told “no carbs after 6pm” but you're still stuck on a weight loss plateau, this video is for you. You'll learn how to use carbs at night to boost recovery, improve performance, and actually look like you train.You're training 4–5 days per week, eating “clean,” maybe even flirting with low carb, but you don't look like you actually lift. In this video, you'll see a simple, science-based night carb strategy to break your fat loss plateau, keep muscle, and stop fearing evening carbs.What you'll learn in this video:Why “no carbs after 6pm” is a fat loss myth and what actually matters for weight loss.How to use 40–60g of carbs at dinner to fuel recovery and still lose body fat.A simple 7‑day plan to test carb timing at night without tracking every macro.Comment "TOP SECRET" for a free guide.To learn more about what CBG Nutrition offers (and get a customized plan instead of guessing):
In this follow-up to our deep dive on Interoception, we tackle the real-world struggles of reconnecting with your body. We discuss why you might feel "numb" when you try to scan your body, why some people feel hungry 24/7 (and what it really means), and whether you can heal your relationship with food while still tracking calories.Key Questions Answered:What if I do the body scan and feel absolutely nothing?Why does it feel like I'm hungry every waking hour?Do I have to delete MyFitnessPal to learn intuitive eating?How do I find the "stop" signal when I'm used to cleaning my plate?I know it's anxiety, not hunger—but I still want to eat. Now what?Action Step: Try the "Halftime Pause". At your next meal, stop eating when your food is half gone. Put the fork down for two minutes. Don't look at your phone. Just sit. Give your satiety signal time to travel from your gut to your brain.
Text us a comment or question!This week on then Monday Mile edition of the Over 50 Health & Wellness Show, we're diving into YOUR questions — the real, messy, “why is my body doing this?” stuff that so many men and women over 50 struggle with. From confusing lab results to hormonal shifts to the dreaded “last 10 pounds,” we dig into what actually matters for sustainable fat loss and vibrant health… and what's just expensive noise. If you've ever walked out of a doctor's office thinking, “My labs look fine, but I feel terrible,” or wondered whether peptides, hormone therapy, or heavy-metal testing are worth your time and money, this episode will cut through the confusion with clear, honest answers. Inside This Episode:
Get early access to Fitness Lab before the official launch! Join my email list at witsandweights.com/email (if you're already on just reply and ask for the “secret link”)Get Cozy Earth bamboo-derived sheets (use code WITSANDWEIGHTS for 20% off) that regulate temperature for better sleep and recovery--Even if your tracker or workout/nutrition app logs everything, it still can't tell you WHAT to do when progress stalls.We dig into the hidden gap sabotaging results... the missing interpretation layer... and show how to turn raw data into smart, timely decisions that finally help you get unstuck.If you've hit a wall with MyFitnessPal, MacroFactor, or your favorite lifting app, this conversation explains why the numbers look fine while your body says otherwise.You'll hear how midlife physiology changes the rules over 40, why plateaus are often upstream issues like sleep debt or weekend habits, and how qualitative signals like training effort, hunger, and mood complete the picture missed by most algorithms.Learn how a coaching-style layer can synthesize your logs, photos, and health data into clear actions: training load, rest and recovery, protein and carbs, or a weekend plan that prevents backslides. The goal isn't more tracking. It's better decisions from the tracking you already do, so you can build muscle, lose fat, and sustain results with less guesswork and more confidence.Timestamps0:00 - Why tracking alone isn't enough for building muscle over 40 2:18 - The missing interpretation gap that keeps you stuck 5:30 - What fitness apps actually do well (and their limitations) 9:10 - When tracking algorithms miss the root cause of your plateau 14:06 - Why recovery capacity matters more in your 40s and 50s 18:56 - How identity and behavior change drive sustainable results 22:56 - Sleep and recovery optimization for strength training 25:06 - Making personalized coaching accessible and affordable 28:56 - How adaptive training decisions improve muscle-building progress 32:16 - Analyzing meal patterns beyond calories and macros for better body compositionSupport the show
Welcome to the Mind Muscle Connection Podcast!In this solo episode, I dive into How to Get More Out Of Calorie Tracking (and Eventually Stop Doing It)I break down where people go wrong with calorie and macro tracking, why it stops working, and how to get more from it without becoming obsessive. I share the three core skills I help clients build so they can improve body composition, eat with structure, and eventually step away from tracking altogether. If you've ever wondered why tracking still isn't leading to results, this one's for you.If you're ready to stop treating MyFitnessPal like your food therapist and start building actual nutrition skills that last, this episode is a must listen.Let's talk about:IntroductionHow to get more out of calorie tracking3 key areas that make tracking more effectiveTracking vs. building awarenessFollow me on Instagram for more information and education: @jeffhoehn_FREE 30 Min Strategy Call: HEREBody Recomp Checklist 2.0 HERENutrition Periodization Masterclass: HEREHow You Can Work With Me?: HERECoaching application: HERE
Running out of meal ideas or tired of over-complicated food logging? This episode showcases smart, lesser-known nutrition tools and creative ways to track what you eat, based on real-life experiences and some honest app talk. FoodNoms highlighted for privacy-focused nutrition tracking and Apple Health integration MyFitnessPal offers a massive database and wide third-party integrations despite privacy trade-offs Carb Manager recommended for keto diets and fitness-linked nutrition tracking Using Apple's Journal app for food, meal, and recipe documentation News: iOS 26.1 introduces background photo upload for third-party backup apps Feedback: iPhone textile cases and cleaning experiences App Caps: Ugreen and Anker multiport chargers reviewed for tech convenience Hosts: Mikah Sargent and Rosemary Orchard Contact iOS Today at iOSToday@twit.tv. Download or subscribe to iOS Today at https://twit.tv/shows/ios-today Want access to the ad-free video and exclusive features? Become a member of Club TWiT today! https://twit.tv/clubtwit Club TWiT members can discuss this episode and leave feedback in the Club TWiT Discord.
Running out of meal ideas or tired of over-complicated food logging? This episode showcases smart, lesser-known nutrition tools and creative ways to track what you eat, based on real-life experiences and some honest app talk. FoodNoms highlighted for privacy-focused nutrition tracking and Apple Health integration MyFitnessPal offers a massive database and wide third-party integrations despite privacy trade-offs Carb Manager recommended for keto diets and fitness-linked nutrition tracking Using Apple's Journal app for food, meal, and recipe documentation News: iOS 26.1 introduces background photo upload for third-party backup apps Feedback: iPhone textile cases and cleaning experiences App Caps: Ugreen and Anker multiport chargers reviewed for tech convenience Hosts: Mikah Sargent and Rosemary Orchard Contact iOS Today at iOSToday@twit.tv. Download or subscribe to iOS Today at https://twit.tv/shows/ios-today Want access to the ad-free video and exclusive features? Become a member of Club TWiT today! https://twit.tv/clubtwit Club TWiT members can discuss this episode and leave feedback in the Club TWiT Discord.
Running out of meal ideas or tired of over-complicated food logging? This episode showcases smart, lesser-known nutrition tools and creative ways to track what you eat, based on real-life experiences and some honest app talk. FoodNoms highlighted for privacy-focused nutrition tracking and Apple Health integration MyFitnessPal offers a massive database and wide third-party integrations despite privacy trade-offs Carb Manager recommended for keto diets and fitness-linked nutrition tracking Using Apple's Journal app for food, meal, and recipe documentation News: iOS 26.1 introduces background photo upload for third-party backup apps Feedback: iPhone textile cases and cleaning experiences App Caps: Ugreen and Anker multiport chargers reviewed for tech convenience Hosts: Mikah Sargent and Rosemary Orchard Contact iOS Today at iOSToday@twit.tv. Download or subscribe to iOS Today at https://twit.tv/shows/ios-today Want access to the ad-free video and exclusive features? Become a member of Club TWiT today! https://twit.tv/clubtwit Club TWiT members can discuss this episode and leave feedback in the Club TWiT Discord.
Running out of meal ideas or tired of over-complicated food logging? This episode showcases smart, lesser-known nutrition tools and creative ways to track what you eat, based on real-life experiences and some honest app talk. FoodNoms highlighted for privacy-focused nutrition tracking and Apple Health integration MyFitnessPal offers a massive database and wide third-party integrations despite privacy trade-offs Carb Manager recommended for keto diets and fitness-linked nutrition tracking Using Apple's Journal app for food, meal, and recipe documentation News: iOS 26.1 introduces background photo upload for third-party backup apps Feedback: iPhone textile cases and cleaning experiences App Caps: Ugreen and Anker multiport chargers reviewed for tech convenience Hosts: Mikah Sargent and Rosemary Orchard Contact iOS Today at iOSToday@twit.tv. Download or subscribe to iOS Today at https://twit.tv/shows/ios-today Want access to the ad-free video and exclusive features? Become a member of Club TWiT today! https://twit.tv/clubtwit Club TWiT members can discuss this episode and leave feedback in the Club TWiT Discord.
Running out of meal ideas or tired of over-complicated food logging? This episode showcases smart, lesser-known nutrition tools and creative ways to track what you eat, based on real-life experiences and some honest app talk. FoodNoms highlighted for privacy-focused nutrition tracking and Apple Health integration MyFitnessPal offers a massive database and wide third-party integrations despite privacy trade-offs Carb Manager recommended for keto diets and fitness-linked nutrition tracking Using Apple's Journal app for food, meal, and recipe documentation News: iOS 26.1 introduces background photo upload for third-party backup apps Feedback: iPhone textile cases and cleaning experiences App Caps: Ugreen and Anker multiport chargers reviewed for tech convenience Hosts: Mikah Sargent and Rosemary Orchard Contact iOS Today at iOSToday@twit.tv. Download or subscribe to iOS Today at https://twit.tv/shows/ios-today Want access to the ad-free video and exclusive features? Become a member of Club TWiT today! https://twit.tv/clubtwit Club TWiT members can discuss this episode and leave feedback in the Club TWiT Discord.
Running out of meal ideas or tired of over-complicated food logging? This episode showcases smart, lesser-known nutrition tools and creative ways to track what you eat, based on real-life experiences and some honest app talk. FoodNoms highlighted for privacy-focused nutrition tracking and Apple Health integration MyFitnessPal offers a massive database and wide third-party integrations despite privacy trade-offs Carb Manager recommended for keto diets and fitness-linked nutrition tracking Using Apple's Journal app for food, meal, and recipe documentation News: iOS 26.1 introduces background photo upload for third-party backup apps Feedback: iPhone textile cases and cleaning experiences App Caps: Ugreen and Anker multiport chargers reviewed for tech convenience Hosts: Mikah Sargent and Rosemary Orchard Contact iOS Today at iOSToday@twit.tv. Download or subscribe to iOS Today at https://twit.tv/shows/ios-today Want access to the ad-free video and exclusive features? Become a member of Club TWiT today! https://twit.tv/clubtwit Club TWiT members can discuss this episode and leave feedback in the Club TWiT Discord.
Running out of meal ideas or tired of over-complicated food logging? This episode showcases smart, lesser-known nutrition tools and creative ways to track what you eat, based on real-life experiences and some honest app talk. FoodNoms highlighted for privacy-focused nutrition tracking and Apple Health integration MyFitnessPal offers a massive database and wide third-party integrations despite privacy trade-offs Carb Manager recommended for keto diets and fitness-linked nutrition tracking Using Apple's Journal app for food, meal, and recipe documentation News: iOS 26.1 introduces background photo upload for third-party backup apps Feedback: iPhone textile cases and cleaning experiences App Caps: Ugreen and Anker multiport chargers reviewed for tech convenience Hosts: Mikah Sargent and Rosemary Orchard Contact iOS Today at iOSToday@twit.tv. Download or subscribe to iOS Today at https://twit.tv/shows/ios-today Want access to the ad-free video and exclusive features? Become a member of Club TWiT today! https://twit.tv/clubtwit Club TWiT members can discuss this episode and leave feedback in the Club TWiT Discord.
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3801: Danielle Omar reminds us that food isn't just fuel, it's a powerful form of self-care. Through mindful eating and simple nutrition strategies, she shows how we can reduce stress, improve digestion, and build a healthier, more joyful relationship with what we eat. Read along with the original article(s) here: https://www.foodconfidence.com/2023/01/23/self-care-ideas-nutrition/ Quotes to ponder: "Healthy eating could be one of the most overlooked, yet vital, forms of self-care." "Are you eating with joy and treating yourself with love and kindness rather than criticizing yourself for eating foods you shouldn't be eating?" "Good digestive health is crucial so your body can break down, use, and store the vitamins and nutrients you consume." Episode references: MyFitnessPal: https://www.myfitnesspal.com/ Food Network: https://www.foodnetwork.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3801: Danielle Omar reminds us that food isn't just fuel, it's a powerful form of self-care. Through mindful eating and simple nutrition strategies, she shows how we can reduce stress, improve digestion, and build a healthier, more joyful relationship with what we eat. Read along with the original article(s) here: https://www.foodconfidence.com/2023/01/23/self-care-ideas-nutrition/ Quotes to ponder: "Healthy eating could be one of the most overlooked, yet vital, forms of self-care." "Are you eating with joy and treating yourself with love and kindness rather than criticizing yourself for eating foods you shouldn't be eating?" "Good digestive health is crucial so your body can break down, use, and store the vitamins and nutrients you consume." Episode references: MyFitnessPal: https://www.myfitnesspal.com/ Food Network: https://www.foodnetwork.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3801: Danielle Omar reminds us that food isn't just fuel, it's a powerful form of self-care. Through mindful eating and simple nutrition strategies, she shows how we can reduce stress, improve digestion, and build a healthier, more joyful relationship with what we eat. Read along with the original article(s) here: https://www.foodconfidence.com/2023/01/23/self-care-ideas-nutrition/ Quotes to ponder: "Healthy eating could be one of the most overlooked, yet vital, forms of self-care." "Are you eating with joy and treating yourself with love and kindness rather than criticizing yourself for eating foods you shouldn't be eating?" "Good digestive health is crucial so your body can break down, use, and store the vitamins and nutrients you consume." Episode references: MyFitnessPal: https://www.myfitnesspal.com/ Food Network: https://www.foodnetwork.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3179: Katie Prendergast breaks down the five most common reasons why your workouts aren't delivering results, and what to do instead. Whether it's a lack of consistency, poor diet alignment, or mindless routine, this guide will help you refocus your training, optimize your habits, and finally start seeing real progress in the mirror. Read along with the original article(s) here: https://bachperformance.com/top-5-reasons-workout-isnt-working/ Quotes to ponder: "The Monday mindset is destroying your potential progress." "You must apply the principle of 'progressive overload,' which states that your body adapts to the increasing demands you impose on it at the gym." "What gets measured, gets managed." Episode references: MyFitnessPal: https://www.myfitnesspal.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3179: Katie Prendergast breaks down the five most common reasons why your workouts aren't delivering results, and what to do instead. Whether it's a lack of consistency, poor diet alignment, or mindless routine, this guide will help you refocus your training, optimize your habits, and finally start seeing real progress in the mirror. Read along with the original article(s) here: https://bachperformance.com/top-5-reasons-workout-isnt-working/ Quotes to ponder: "The Monday mindset is destroying your potential progress." "You must apply the principle of 'progressive overload,' which states that your body adapts to the increasing demands you impose on it at the gym." "What gets measured, gets managed." Episode references: MyFitnessPal: https://www.myfitnesspal.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices
If you can't stop doing mental math every time you eat - adding up calories in your head, planning your next meal based on what you've already had, or feeling anxious when you don't know the numbers - this episode is for you.Today, I'm walking you through my 5-step process to stop mentally counting calories so you can finally eat from a place of trust instead of control. You'll learn how to calm the anxiety that shows up when you're not tracking, how to retrain your brain to focus on what your body needs rather than what the numbers say, and how to enjoy food again without guilt.I've been there - I used to track everything in MyFitnessPal, and I could tell you exactly how many calories were in a tablespoon of peanut butter. Even years later, that information is still tucked away in my mind... but it no longer controls me. That's the kind of freedom I want for you.Inside this episode, you'll learn:Why your brain clings to calorie counting even when you consciously want to stop How meditation and mindfulness help you gain control over your thoughts (and stop believing every anxious thought your brain throws at you).How to identify and challenge the calorie-counting thoughts that trigger guilt, fear, and “I've ruined everything” moments.A simple reframing practice to come back to the present moment and ask, “What do I want right now?” instead of “What should I eat?”Why repetition rewires your brain , and how practicing these steps daily slowly quiets the mental calorie math for good.Resources mentioned✨ Grab my FREE Food Freedom Playlist: My top 3 podcast episodes to help you get started on your food freedom journey → sabrinamagnan.com/free-podcast-playlist✨ Watch my FREE workshop: How To Stop Feeling Obsessed With Food to start healing today
Send us a textTraveling, eating out, or flying for a show? You can live a macro-balanced lifestyle without sacrificing the fun! In this episode we sit down with Yvette Montero, IFBB Pro and longtime FitBody Fusion coach, to break down real-world strategies for tracking macros when life gets busy.From using MyFitnessPal effectively to navigating restaurants and airports, Yvette shares her best tips for staying consistent—without feeling restricted. Learn how to choose, not lose, when it comes to food freedom, mindset, and balance. Whether you're prepping for a show or just want to stay fit while traveling, this episode will help you create a flexible and sustainable routine that fits your goals and your life.
If you've ever felt like being in a calorie deficit is exhausting, frustrating, or just not working anymore, this episode is for you. I break down why your current deficit might feel harder than it needs to. From using outdated numbers in MyFitnessPal to going too extreme with your calories-and what you can do to make fat loss actually sustainable.You'll learn:Why your past numbers don't fit your current metabolismHow to eat more volume without more caloriesThe role of fiber and food variety in keeping you full and regularSimple shifts to stay consistent through your fat loss phaseWhether you're in a dedicated fat loss season or just trying to be more aware without tracking every bite, this episode will help you make progress that feels easier, not harder! Do 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 of Life Rewired, Kristina shares how to confidently eat out without derailing your goals. Instead of stressing about restaurant meals, she explains how to approach them with intention using her Balanced Habits framework: looking up the menu ahead of time, prelogging in MyFitnessPal, and building your day around your dinner with protein, fiber, and hydration.She walks through simple strategies for staying balanced: front-load your day with Whole/Goal foods, move your body, and make smart swaps at the restaurant like grilled over fried, veggies over fries, and sauces on the side. Kristina also emphasizes letting go of guilt if you eat more than planned, what matters most is consistency, not perfection. Her final takeaway: balance creates sustainability. When you follow the 80/20 rule - 80% Whole/Goal foods and 20% Soul foods, you can enjoy meals out, stay on track, and build a healthy lifestyle that lasts long term!WATCH ON YOUTUBE:https://www.youtube.com/@kristinaturnure/podcastsBALANCED BLUEPRINT MEMBERSHIP:https://builtgroupcoaching.my.canva.site/balancedblueprintBUILT AND BALANCED VIP COACHING:https://docs.google.com/forms/d/e/1FAIpQLScV_IGO2VhRV415iIsiHz6TGr76wuH-loG2eGt068pZG474qw/viewform BUILT & BALANCED NEWSLETTER:https://builtandbalanced.kit.com/dd0f3197ccLIFE REWIRED IG:https://www.instagram.com/LIFEREWIREDPODCAST/?utm_medium=copy_linkKRIS IG:https://www.instagram.com/kristinaturnure/?hl=enNASH BARS:https://nashnutrition.co/PTULA: DISCOUNT CODE KRISTINAT https://www.ptula.com/KOIA PROTEIN: CODE KRISTINA https://drinkkoia.superfiliate.com/KRISTINA
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3157: Rog Law uses a playful “bucket” analogy to demystify macronutrients, showing how proteins, fats, and carbs fill your daily energy container. By understanding how each “bucket” contributes to your goals, you can make smarter food choices, fuel performance, and build a more balanced relationship with eating. Read along with the original article(s) here: https://roglawfitness.com/macronutrient-madness-whats-in-your-bucket/ Quotes to ponder: "Think of your daily intake as a series of buckets that you fill up with protein, carbohydrates, and fats." "If your goal is fat loss, you need to make sure that the total amount in your buckets doesn't overflow." "Awareness is the first step toward change, once you know what's in your buckets, you can choose what to fill them with." Episode references: MyFitnessPal: https://www.myfitnesspal.com/ USDA FoodData Central: https://fdc.nal.usda.gov Precision Nutrition: https://www.precisionnutrition.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3157: Rog Law uses a playful “bucket” analogy to demystify macronutrients, showing how proteins, fats, and carbs fill your daily energy container. By understanding how each “bucket” contributes to your goals, you can make smarter food choices, fuel performance, and build a more balanced relationship with eating. Read along with the original article(s) here: https://roglawfitness.com/macronutrient-madness-whats-in-your-bucket/ Quotes to ponder: "Think of your daily intake as a series of buckets that you fill up with protein, carbohydrates, and fats." "If your goal is fat loss, you need to make sure that the total amount in your buckets doesn't overflow." "Awareness is the first step toward change, once you know what's in your buckets, you can choose what to fill them with." Episode references: MyFitnessPal: https://www.myfitnesspal.com/ USDA FoodData Central: https://fdc.nal.usda.gov Precision Nutrition: https://www.precisionnutrition.com/ Learn more about your ad choices. Visit megaphone.fm/adchoices
If you've ever caught yourself saying,
In this episode of The CMO Show, Marnie Boyer, Chief Marketing Officer at MyFitnessPal, joins host Mark Jones to explore how the original fitness tracking app has stayed relevant for over two decades. With more than 250 million users across 120 countries, MyFitnessPal is a case study in customer-centric innovation. Marnie shares how the brand has evolved from a wedding diet tool to a trusted wellness companion, powered by community, data, and a deep understanding of user needs. She unpacks how MyFitnessPal uses AI to personalise experiences, bust misinformation, and scale content across cultures. From leveraging micro-influencers to building trust in an era of information overload, Marnie offers a masterclass in modern marketing leadership. Tune in for a conversation on how to lead with empathy, adapt with curiosity, and build a brand that people rely on. The CMO Show is produced by ImpactInstitute, in partnership with Adobe. www.impactinstitute.com.au | https://business.adobe.com/au
Janine from Couture Fitness Coaching breaks down the essentials of macro tracking in this week's episode of the Booster Metabolism Over Age 30 podcast. She explains why she doesn't follow a strict diet plan but instead focuses on monitoring calories and macronutrients (protein, carbohydrates, and fats). Janine covers how macros are calculated, their importance, and the guidelines set by the Institute of Medicine. She shares personal insights and provides practical tools for tracking macros using apps like MyFitnessPal. The episode emphasizes the importance of food quality and offers actionable advice for building sustainable, healthy eating habits.00:00 Introduction to the Podcast and Host00:18 Diving into Nutrition and Diet Plans01:32 Understanding Macros: The Basics02:20 Calculating and Setting Your Macros03:15 Research and Guidelines for Healthy Ranges04:30 Adjusting Macros for Different Goals06:41 Importance of Food Quality07:53 Personal Experience with Macro Tracking09:51 Tools for Tracking Macros12:14 Conclusion and Final Thoughts Thanks for listening, we hope you enjoyed it. Grab our FREE fast food guide here. Book a FREE strategy call here. Reserve your spot with a Couture Coach: Buy a 1:1 coaching packageSign up for our FREE newsletter here.Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30.Follow us on Instagram @couture_fitness_coachingCheck at our website and blog. Grab our free mini course - The REAL Reason you can't lose weightWant to start boosting your metabolism today? Buy our $79 DIY, self-paced "Master Your Metabolism" course.Want customized plan for boosting your metabolism? Learn more about our 1:1 coaching
Today's TopicsIntroShould I mimic lack of fueling during SFAS training?Rucking volume on 2&5 Mile Program vs RRL programIs 16 weeks enough for SFAS selection prep?Preventing tendonitis from rope climbs1-Year return SFAS prepRunning/rucking in a calorie deficit Do calories “reset” daily for night shift workers?Sore hamstring, do I push through or pause running?Ideal carbs to be in deficit, and is MyFitnessPal worth it? Best TTM program for cutting fatTips for non-selects returning to selectionRucking + land nav at SMU selectionDaily carb intake recommendationsCan you follow RRL program w/out a sandbag?Is fasting good for performance?How often should you increase weekly mileage?Supplement recommendationsOutro---Questions? Look for bi-weekly Q&A on my stories. I'll answer your questions on IG and here on the podcast.---Spoken Supplements: Code terminator_trainingCwench supplements: Code terminator_training---New Selection Prep Program: Ruck | Run | Lift Ebook: SOF Selection Recovery & Nutrition Guide---TrainHeroic Team Subscription: T-850 Rebuilt (try a week for free!)---PDF programs2 & 5 Mile Run Program - run improvement program w/ strength workKickstart- beginner/garage gym friendlyTime Crunch- Workouts for those short on timeHypertrophy- intermediate/advancedJacked Gazelle- Hybrid athleteJacked Gazelle 2.0 - Hybrid athleteSFAS Prep- Special forces train-upRuck | Run | Lift - Selection Prep---Let's connect:Newsletter Sign UpIG: terminator_trainingYoutube: Terminator Training Methodwebsite: terminatortraining.comSubstack
She provided a formula for all the nutrient-dense foods your body needs, at a calorie count that seemed doable while still creating Satiety.Here's the basic, per-meal formula (adjust according to your weight and health goals and your calorie needs). Are you ready? Write this down:30 grams protein + 40 grams carbs (5 or more grams of fiber) + 2 colors of non-starchy plants + 15 grams of healthy fatDo that for breakfast, lunch, and dinner. A snack is half of that, but still the combo.You can (and should) read the whole post here and subscribe to her newsletter…It was like a lightbulb went off, and I knew I needed to talk with her for the podcast.Get Stephanie's RecipesOriginal Episode Transcript Follows:Stephanie Hansen:Welcome to Dishing with Stephanie's Dish, the podcast where we talk to people in the food space. Sometimes it's cookbook authors, sometimes it's people that make things, Sometimes it's chefs. And today I am talking to my friend Stephanie Meyer, who you all may know of as Fresh, Tart Steph and as now, Stephanie Meyer, a. I always get it wrong. Stephanie.Stephanie A. Meyer:Stephanie A. Dot Meyer. But yes, got it.Stephanie Hansen:And Stephanie has been in our friend group for a very long time and a friend with me for a long time. And Stephanie is always. I feel like a trendsetter. Do you know that you're a trendsetter?Stephanie A. Meyer:No. That's amazing. I don't think anyone's ever called me that before, but. Well, that's really.Stephanie Hansen:Here's what I think. Like, you're not in the trends, like people would think of trends, but you are thinking about things before other people are thinking about them. Because I think you're super well read. You're very bright. You spend a lot of time thinking about science things. So you were the first person that I came across in the food space that was really thinking about blogging in a robust way.Stephanie A. Meyer:Sure. Wow. That was a long time ago.Stephanie Hansen:It was. But that was what you were doing, and you were bringing bloggers together and creating community, which was amazing. Then you were writing a cookbook about Twin City chefs, which also seems probably like a long time ago, but I just picked it up the other day, and the stories and the heartfelt feelings about the Twin Cities chef community was still there.Stephanie A. Meyer:Love it. Thank you.Stephanie Hansen:Then you sort of started thinking about healthy eating and healthy food, and your green broth kind of blew up before anybody else was really talking about that. And you've really gone full circle here into this food journey, as many of my peers start to enter the midlife, menopausal middle, trying to think about not only foods in terms of health, but also some of us have been packing the pounds on over the years and just really like, you wrote something the other day, and I follow you on substack and I follow all your stuff, but you wrote something the other day that just, like, leapt off the page at me. And I sent it to a friend and I thought, I have to podcast with her, and I'm going to see if I can find it here, because I'm going to read it, because I think it will really resonate with food people, but also people that might be in the menopause space, which. So you are on trend, because when Oprah starts talking about Something that you've been talking about for a long time.Stephanie A. Meyer:Right? It's, I mean that. It's very true. And honestly, in this sense, a lot of it is just sort of following what people ask me for. So maybe my, maybe my clients are the trendsetters and I'm just answering their questions.Stephanie Hansen:Okay, so here is what you wrote as we'll say, a nutritional coach. You said, write down this solution and implement it today. Here's the basic per meal formula and adjust according to your weight and health goals and calorie needs. Are you ready? She said, write this down. 30 grams of protein plus 40 grams of carbs, 5 or more grams of fiber, plus 2 colors of non starchy plants and 15 grams of healthy fat. Do that for breakfast, lunch and dinner. A snack is half of that, but still the combo. And I was like blown away that nobody had ever just like spelled that out in a way that felt so clear to me.So can you talk a little bit about your journey and how you got there and how you got to this specific metric and why it's working for people?Stephanie A. Meyer:Oh, I love it. Well, I call that particular formula, I call it the satiety formula. That's how you pronounce that word, by the way. Like, often people will just write back and say, oh my God, huge relief because I was saying satiety. Satiety. I wasn't really sure how to say it. Whatever. So anyway, it's satiety.Right, satiety. And so it is satiety. So that could be your little word nerd, you know, for the day and the week. And it's a very powerful word. And, and I just am kind of hooked on it. And I keep repeating it and I keep hoping that people get on board with me, but I call that the satiety formula. Because when I work with clients, I have been able to see that the thing that gets in people's way is that they're hungry. And, you know, perimenopause, menopause makes you hungrier.Stephanie A. Meyer:And a lot of women notice it. They think it's. Oh, it's because of, you know, hormones. That's it. That, you know, estrogen and progesterone directly affect your appetite. That's not really exactly. It's not that direct. However, it is true because as, as you know, perimenopause sets in.We know what happens. Sleep disruption. Nothing, nothing affects your appetite more than sleep. And you have a bad night of sleep. We know that the average person eats like 3 to extra, 3 to 500 extra calories the next day without trying or knowing it. And so a lot of women come to me and say, I'm doing exactly what I did before. This is like this mysterious 10 pound weight packed on and, and, and I think it's because of estrogen. And then we dive in.I have them take a look at what they're eating, we talk about their appetite. And what I just saw over and over and over again is, oh, women are just hungrier. So we need to get more knowledgeable about what makes you full and a little bit more purposeful about it. And then along came Ozempic and made it all kind of make sense, because ozempic works, or GLP1 medications work because they decrease your appetite. And all of a sudden people realized, oh, I was eating much bigger portions than I realized. Oh, I have a naturally bigger appetite than my sister. I didn't realize this is how she felt. I didn't realize what it feels like to not think about food all day.I didn't realize what it feels like to not, like, be hungry after dinner. And I, and Oprah even said it, she's like, wait a minute, is this what normal people feel? And I have been beaten up my whole life for like, you know, being overweight and having a bigger appetite. And it's just my biology. And so knowing that biology is happening, appetite is bigger. What can you do about it? Maybe a GLP1 medication is an answer. Lots of people don't want to go that route right away. They would rather experiment with creating satiety, which is what GLP1 medicine medications do. Creating satiety with food.Because we naturally have GLP1, we naturally have other satiety hormones. We can eat very specific foods in combination to, like, elicit as much of that, that release of satiety hormone as possible. It's not as powerful as meds, but it's a good experiment. And a lot of people are like, okay, I have a lot of clients. I just met with one this morning who said, I'm too full. And so let's adjust. I love it when I get people there. It's like, oh, now I'm too full.How do we fix that?Stephanie Hansen:It's funny because my first thought after reading your formula was thinking about, I see the plates of food you eat a lot on Instagram. So I was thinking about, like, okay, thinking about what Stephanie's plates look like and then thinking about, like, if I actually ate that amount of food three times a day. Yeah, I haven't eaten that much food since like the fifth grade.Stephanie's Dish Newsletter is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.Stephanie A. Meyer:Right.Stephanie Hansen:It felt like, wow, would this be what that felt like? And I'm not sure. I'm always on the search and you know, people probably think I have an eating disorder and maybe I do and I don't even know it, but I feel like a lot of women, we are conditioned and we think about food a lot. When it's your business too. I'm always thinking about creating and food is like my art. So it's hard for me to separate the creation of food and wanting to express that way through. They're actually making recipes or thinking about recipes or gardening or creating a beautiful table. Like I'm always thinking about that and then the actual eating piece of it and it gets kind of all mixed up. But some ways in a beautiful way, some ways in a way that feels onerous.Stephanie A. Meyer:Yes, very well said.Stephanie Hansen:And I just think about it all the time and I eat way less than I think about because if I ate all the time, like, But I know, like I have a friend right now who she has an eating disorder and has her whole life. And for the first time as a 55 year old woman, she feels like she's really got a handle on it because she's back to, I hate to say it, but calorie counting. And she was afraid of calorie counting her whole life. Exactly. Like you said, she's like, I wasn't eating enough. I was eating one meal a day. I was eating all the wrong things. And now that I'm like more managing that, eating throughout the day and eating more fruits and vegetables and just like not being so hung up on it, she's like, I feel so much better.Stephanie A. Meyer:Yeah. Yeah. Wow, you said a lot of great things there. I don't think you have an eating disorder. I mean, welcome to being a woman in the United States. It is just relentless. And then social media has probably made it worse. Although frankly, it wasn't all that great, you know, pre social media.So I don't know. There's, there's a lot of good info. I see a lot of better info. Maybe it's because of the way I curate, curate my social media feed, but I feel like the messages are shifting and changing and I think that's good. But you're right, I mean, it's just, it's insanity and it's really difficult. Calories, you know, matter, like buried in that formula is, you know, carb or macros, the macronutrients of protein, carbs and Fat, they each have calories associated with them. So carbs have 4 calories per gram, protein has 4 calories per gram, fat has 9 calories per. And so when you build a meal around the satiety formula, there is, there's calorie control kind of built into it.And so that meal, if you put together that exact formula of a meal, is going to come out to around 400 calories. 400 calories per meal is a pretty good place for women to start. I mean, it's probably not enough. And I say that in that, in that particular essay. 400 calories per meal, if you only ate three meals a day, would obviously be 1200 calories. A lot of women historically have been aiming for 1200 calories a day and it's not enough, right? It backfires because you end up so hungry that you do overeat in the evening and invisible ways. It's not enough nutrients to, you know, build muscle. And muscle is really how you keep your metabolism ticking along, especially as we age.Uh, so 1200 calories, isn't it? That, that's the calorie count for like my three year old niece, that's how many calories a day she should be eating. So not a grown woman. Unless of course, you're, I don't know, Sue Ellison, you're like 4 foot 10 and you're, you know, an older age. Like she doesn't need a ton of calories and I'm quite sure she probably doesn't eat a ton of food because she's just like an adorable tiny little thing. Um, I'm six feet tall and I'm super active and 1200 calories a day would be insane. Lots of bad things start to happen if you do that. Your hair falls out, you start to lose muscle, you start to lose bone, you start to have low energy. It's depressing.You compromise your gut health. Like, we're not going there. Nuance is very hard to portray on social media. And you know, anywhere the nuance is that yes, 1200 is too low, but most Americans are actually over consuming calories and our food environment is high calorie, low satiety. You just, we know that that's what restaurants tend to sell. It's what snack foods are. It's what, you know, most of our food environment, kind of the ultra processed food stuff. And so once you know that, you can start to push up against it.And most women, I find this, really feel like they are going to gain weight if they're full, which is a Little bit getting at what you said. Like, you look at that plate of food that I put on Instagram, most of those plates of food are, like, between 300 and 400 calories. Like, they're not even that many calories. But I'm really good at getting a lot of food packed into 400 calories so that you can experience satiety, but also the nutrient density part of it. It's a lot of color, a lot of veggies, a lot of fiber, you know, the right amount of protein, that kind of thing. And I think that's a really. It. It's a worth thinking about.Wow. I have been programmed to feel healthy when I'm hungry and to feel like I'm doing things right if I'm hungry and that if I'm satisfied and full, then I'm going to gain weight. That's a very real fear. And it's not just for people who have an eating disorder. It's. I would say it's pretty typical for all American women. So you hit on it.Stephanie Hansen:We're always trying to balance not only for our. Our health, for ourselves, but also our partners, our children. You know, a lot of women are the caregivers, and we're putting this food out there.Stephanie A. Meyer:Yeah.Stephanie Hansen:And wanting to also, like, I don't want. Just speaking for myself, I don't want food to be, like, depressing, not fun. Like, also creating an environment where food can be celebration and all those things. How, like, okay, so I know you're coaching all these women and they're having all this success because they're feeling more full, they're eating more well balanced, they're following your formula. But then it feels like real life enters in sometimes and we have that third glass of wine, or we're going out to dinner on Friday and Saturday night. My challenge, like, I could never calorie count because if I go to dinner at a good place on a Friday night, the calories in that food, I know I can't even keep track of because they put so much butter in it. Or it's just you. You don't know how restaurant food is made and why it tastes so good.Stephanie A. Meyer:And all those things you fear are true.Yes. It's so true. I have that conversation actually with my clients because we strategize around. Okay. There's a couple of ways you can approach it. One, if you are going out for dinner too often, obviously it's a little bit of a job hazard for someone like you and our friend group. But if you're eating out too often then then you're going to have to make some decisions about the food that you order in restaurants that are probably more restrictive than what I would tell someone if they were going out for dinner every other week. Right.Like if you're going out for dinner, you know, once every couple of weeks and you really are hungry and you want to go to Bar La Grassa and get pasta, then go do that, enjoy it, it's fine. If you, if you are made this other decision, like you're going to eat out a lot and you have health goals that you want to meet, then you're going to have to strategize a little bit more thoroughly about how you approach eating in restaurants. Because everything you said is just true. Like their job is to coax as much fat and sodium into a dish so that you crave it and you want to come back for it. Like they're in the midst of selling food, which is fine. But when you know that, then you can kind of plan around it. So one way that we strategize and again, it comes down to very individual, you know, response. Which is why I don't really do a lot of group coaching.I really do one on one coaching because everybody's so different. Like the group stuff. Teaching a course has been amazing and gives a good overview, but this is where we kind of get into this nitty gritty and make a decision. Okay, I am going out for dinner. The old way is to try to save up the calories and not eat much during the day and then try to be moderate at dinner. Well, good luck with that because those meals, you know, if you had a per bite calorie count, it would be really high, let's say. And even if you did, you know, a pretty good job of ordering like, you know, some protein, some veggies, you know, had only two glasses of wine, let's say, kind of a thing, you're still going to end up blowing past where you would want to be, especially if you didn't eat anything earlier in the day. So what I like to have people do is take a look at the satiety formula, eat the real breakfast.Because what you eat for breakfast has a huge influence of how hungry you are at 4 in the afternoon. So eat the breakfast, eat the lunch, have a snack that is, you know, that same balance of things where it's protein, it's some carbs and it's some colorful veggies because then you're turning up the volume on your own satiety and that gives you natural discipline, like when you're full and you arrive at the restaurant, and let's say I'll just use the parallel example of someone taking a GLP1 medication, which is much more powerful, as we've said. But if you're taking a GLP1 and you're not hungry, you're not going to overeat at the restaurant. So let's back it up to the person who's just using food to create satiety. If you show up at a restaurant and you're not starving, you are going to have discipline that you wouldn't have otherwise. You're going to be able to make better decisions and then you're going to have the knowledge, okay, well, I'm going to have a pretty high fat meal, right? I'm going to do steak, I'm going to do roasted veggies. Then in that case, I tell women, you can probably back off on the carbs in that meal. I'm not saying be keto and low carb and, you know, go eat like a stick of butter for dinner.But when you're doing a good job, most of the meals, most of the days, when you get to a restaurant, if you still enjoy it, maybe skip the carbs because a lot of them aren't that great. It's like you can have rice at home. Is that that special thing about this restaurant? Fries? Sometimes they're amazing. They're like my favorite food. But if they're marginal, I am not going to eat crappy fries. Like, that's not going to be my thing. I'm going to focus on having, you know, a great burger. And I'm gluten free.Gluten free buns are bad. And so if I get a burger, I just get a really great burger. I probably get cheese on it, I get an amazing salad. I eat those two things together, skip the fries or just have a couple. And I love that meal. It's special. It's much richer and kind of more fun than anything I would make for myself at home. And it's going to work.And so that's the way you can kind of strategize. And that means nuance. That means that calories matter, but we don't have to completely obsess over them and count points and, you know, try to estimate, you know, the calories in, you know, whatever, a plate of pasta, bar la grassa, which would be impossible and also might really freak you out. And so you just have to write, have, have knowledge. And so when I do have people track, but I have them track in order to, to create and plan. So I have their track ahead of times. Like you're about to eat breakfast, use an app to create a meal that's going to fit the formula. And the app can help you do that because it's just a database full of, you know, tons of food and tons of info about food.So what, does that make sense?Stephanie Hansen:Yeah, it does. It's exactly the opposite of what I do because I starve.Stephanie A. Meyer:I noticed it like when, when I was writing more about restaurants in the Twin Cities and I learned pretty fast. If I show up at a restaurant starving, it is like, you know, game on, and it's not going to work. It works a lot better if I show up and I'm like normal hungry for dinner and I make the effort to eat some salad first, eat some veggies first, start with protein way, play down the carbs and you know, and if I'm going to have something to drink, I'm probably going to go for a glass of wine versus a cocktail because the cocktail is just going to have so many more calories in it. So. Yeah, because calories matter. So it's like that's the nuance. If you think that calories don't matter, then you're completely losing the script. But if you're completely obsessed with them and you try to restrict yourself, down, down, down, down, down, that's going to backfire and fail too.So we're aiming in that middle place.Stephanie Hansen:I, I love this about you, that you're very moderate in your approach and there's room for error and there's room for Oops. Fell off the wagon last night. Like, let me get back started this next morning. What apps do you like for people?Stephanie A. Meyer:Yeah, I really. Whatever one people enjoy using. So I have a lot of clients that used to do Weight Watchers. The Weight Watchers app used to be completely worthless because you couldn't see the macronutrients on it. You couldn't see protein, carbs and fiber and fat. Now you can. Like they've updated the app. So I have.If you are a person who's really comfortable in the Weight Watchers app, then there's no need to switch, you know, to something else. Some people pay for MyFitnessPal, that's fine and great. The free My Fitness Pal isn't so helpful. It's really hard to see what you're doing. I have clients use Carb Manager if they've never used an app before because it's free. And it's like so easy to use. The database is fantastic. The caveat with that is you can tell by the name that it's meant for people who are really obsessed with carbs.Maybe they have diabetes, they're doing keto, we don't use it that way. So we have to go in and change the settings to custom and then plug our formula that we map out for people in it. And then they know, they're like, okay, this is how many grams of protein I need to be aiming for in a meal. And the way you figure that out is by putting, you know, okay, I'm thinking about having two eggs and a couple of chicken sausages and you know, some of this Dave's killer bread toast and, and some strawberries. Where does that get me? And then, you know, okay, well that's not quite there. How can I change it? And then we work on changing it so that you really get that satiety with little tweaks.Stephanie Hansen:What is a typical client of yours look like?Stephanie A. Meyer:Yeah, there kind of isn't one, which I think is so fun. I mean, I've had women, I've had moms who've bought coaching for their 20 year old daughters. How fun is that to have a mom who wants their daughter to ignore diet culture and understand. And I love coaching those young women because they are, they catch on so fast and, and, and then all of their friends want to know what they're doing and all of a sudden they're telling their friends how to do things differently. And they're, you know, they're just a health conscious group of people. They're drinking a lot less, they're already kind of working out, they're great about water, you know, and they have their little Stanley cups and they take them everywhere. It's very fun. I have clients who are in their 80s who are, you know, definitely not perimenopausal, but who are really wanting to not be frail and who do not want to lose their independence and their mobility.And that is really fun because talk about a generational shift in how to eat, just very, very different. And then the majority are probably somewhere between the age of 40 and 65. Mostly women who are experiencing perimenopausal symptoms or menopause and starting to gain weight, feel like they don't know why and really want to like, stop. So that's, that's the majority. And then, and then I've got, you know, women who are, I've probably got, I don't know, six clients Right now who are taking Ozempic, and they want to make sure that they're really covering their basis with nutrition, because Ozempic is a pretty miraculous medication. But you can also screw it up. I mean, if you just don't eat, then you're going to create a mess. And so all of the ways that I talk about eating like that satiety formula, absolutely applies to Ozempic.You have to make sure you're eating enough protein, you have to make sure you're eating fiber. You have to get that. You have to work to get the nutrition in when you're not that hungry.Stephanie Hansen:So, yeah, and, and when you look at what, what do you think gets someone to the point where they hire a coach about nutrition?Stephanie A. Meyer:I love this question. I just, I asked ChatGPT this question the other day, like, I was having a conversation with our friend Tracy Morgan, because we were talking about women who are, you know, even if they're getting laid off from a job, they will still go get their hair done. They will still get Botox. They will still, you know, those are essential. What makes. I'd love your feedback on this, frankly. What makes. Because you're an amazing marketer, what makes your health and nutrition feel as essential as, like, getting your nails done, getting your hair done in skin care, where you will absolutely, you know, budget however much that is for you and, and keep it vital.And, and I think the answer in terms of people that hire me is that they, they, they just realize that their same groove repeated is not working. You know, they've like, given it their all. They have decided to join a gym, they have decided to eat more protein, and it isn't getting them where they wanted to. And the promise of doing those things is not showing up. And they realize, okay, I do need a little bit more information than just work out and eat protein.Stephanie Hansen:And I feel like we're for sure in recessionary times, but no one has called it that yet.Stephanie A. Meyer:Oh, God. For sure. Yes.Stephanie Hansen:The way that people are spending money is shifting the way that people are. I mean, food is costing 30% more, so that's part of it and also what we value. So I guess the answer to that is to see yourself as worth it because you prioritize your kids, you'll prioritize your dog, you'll prioritize basically everything in your life before yourself. If you're like most women that I know.Stephanie A. Meyer:Yep, I think that's absolutely it. And I think there is fear. There's fear of the food being depressing or feeling Restrictive. There's fear of, you know, being told to go do super hardcore workouts. There's fear of the loss of, you know, a whole time in your life where you didn't have to care about this stuff and now you have to start. And grief and shame around all of it. And all I can say is that it's. It's none of those things like it is.And then there's also guilt. There is the guilt of focusing on yourself. That one we are going to do. We are going to create a focus on you and your health. Sometimes it brings up some, you know, conflict with a partner. You know, if you've got a partner who likes to eat a certain way and all of a sudden you're wanting to make some shifts that can be in the mix. There's. We have very deep conversations about the fact, you know, I've got some women who have had a terrible relationship, not a terrible relationship with their mom, but a terrible conversation, a lifetime conversation with their mom about their weight, a mom critical of their weight and critical what they're eating.And they just don't even want to open Pandora's box. They don't want to look inside and see the grief there. And so I understand all of those reasons, but that's why I try to make it really fun and very doable. I mean, the formula piece really kind of came out of me just constantly challenging myself. What can I offer that can tell you exactly what to do? Yeah, and I love do it is up to you.Stephanie HansenI feel like a book is coming for you too. I don't know if you're thinking about it, but I'd love to see, like, the plates and the size of portions and like, really taking this formula to the next level. Of course I'm always thinking about books because that's what I do.:Stephanie A. Meyer:But, yeah, I'm not. I'm not super dying to write a book. I gotta say, so hard.Stephanie Hansen:Stephanie, if people want to hire you as a nutritional coach, how do they do that? Because I know a lot of people are going to listen to this podcast and want more information.Stephanie A. Meyer:Oh, I love it. Thank you for having me. I miss you. This is really same laughing, awesome. So I would say, I mean, a couple different ways. One, I am stephanie.ameyer on Instagram, and that's a great way to reach out to me. And I post these meals that we're talking about almost every day to help people. My substack is the Project Vibrancy newsletter.You can definitely reach me there. And then my Blog Fresh Tarts. You can reach me there. So I'm pretty easy to find, actually. I'm kind of all over the place. But yeah, send me a note through Instagram or reach out through substack, I would say are the two best ways. Plus you can see a lot of how I think and talk about food and share recipes and all of that is happening in both of those places.Stephanie Hansen:And one last question, because we talked about budgeting and that people don't prioritize themselves. Is there, if someone was going to budget for you in their life to make some substantial changes, like is there a weekly or a monthly just sort of cost that people can plan for so they can put the emphasis back on themselves?Stephanie A. Meyer:Right. So in a few different ways, I mean, I. If someone is really wanting to make a shift and they've been failing, I really just recommend coaching with me because everything is included with that. I include my course, which is where we learn about menopause and perimenopause and what that means for nutrition. I include the project, pregnancy, meal plans, all sorts of other recipes, everything else. And then we meet and talk about where you are, your age, your activity level, whatever. And it's very affordable. It's like 100 bucks an hour.But I include all the other things and I do four sessions. If someone think about that because like.Stephanie Hansen:My Gym membership is $225 a month, so I can play pickleball eight times a month.Stephanie A. Meyer:I mean that is exactly it. It's like. And I have several clients who continue on with me. You don't have to, but because we develop this relationship and I hold people accountable and then that can go on. I do meal plans. If people just want meal plans, that can happen. And that's a monthly fee of like $25. And it's just an entrepreneur so cheap and, and save so much money.That's the really fun thing about meal planning, especially with grocery costs, is that, you know, we. I forget what percentage of American food ends up in the trash. It's a third. And it's probably true for a lot of people's refrigerators too. And so when you meal plan, that is a great thing. You really do. Less takeout, any throwaway, a lot less food.Stephanie Hansen:I love it.Stephanie A. Meyer:So those things are those, those things are possible. So yeah, I've got different ways. And then of course I suggest for a lot of people two other things. One, a lot of health plans cover nutrition coaching. And so I generate a receipt for people. You get reimbursed and that is free, then free. Obviously not free, but you know what I mean. And then if you use PayPal, Shop Pay, I've got a lot of people who pay in installments, and then you just spread the fee out over.So anyway, it's all of those things. And I love the question about where do you prioritize the cost of your health? Not just on the healthcare side, where things are going wrong, but on the prevention side, where it's going.Stephanie Hansen:Right, Right.Stephanie A. Meyer:And that's just a question we can leave people with to ponder.Stephanie Hansen:Okay. I love it. Thank you so much for joining me. I'm gonna put this podcast up. I'm gonna present it on Friday. I'm gonna release it. I'm gonna put the show notes in.Stephanie A. Meyer:Beautiful.Stephanie Hansen:Just keep on keeping on. I just was moved by what you wrote, and it was so clear, and it just really struck home with me. And I thought people need to hear this message. So thanks for joining me today.Stephanie A. Meyer:Thank you so much. I love it.Stephanie Hansen:We'll talk soon. Okay, bye.Stephanie A. Meyer:Bye.Stephanie's Dish Newsletter is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit stephaniehansen.substack.com/subscribe
She provided a formula for all the nutrient-dense foods your body needs, at a calorie count that seemed doable while still creating Satiety.Here's the basic, per-meal formula (adjust according to your weight and health goals and your calorie needs). Are you ready? Write this down:30 grams protein + 40 grams carbs (5 or more grams of fiber) + 2 colors of non-starchy plants + 15 grams of healthy fatDo that for breakfast, lunch, and dinner. A snack is half of that, but still the combo.You can (and should) read the whole post here and subscribe to her newsletter…It was like a lightbulb went off, and I knew I needed to talk with her for the podcast.Get Stephanie's RecipesOriginal Episode Transcript Follows:Stephanie Hansen:Welcome to Dishing with Stephanie's Dish, the podcast where we talk to people in the food space. Sometimes it's cookbook authors, sometimes it's people that make things, Sometimes it's chefs. And today I am talking to my friend Stephanie Meyer, who you all may know of as Fresh, Tart Steph and as now, Stephanie Meyer, a. I always get it wrong. Stephanie.Stephanie A. Meyer:Stephanie A. Dot Meyer. But yes, got it.Stephanie Hansen:And Stephanie has been in our friend group for a very long time and a friend with me for a long time. And Stephanie is always. I feel like a trendsetter. Do you know that you're a trendsetter?Stephanie A. Meyer:No. That's amazing. I don't think anyone's ever called me that before, but. Well, that's really.Stephanie Hansen:Here's what I think. Like, you're not in the trends, like people would think of trends, but you are thinking about things before other people are thinking about them. Because I think you're super well read. You're very bright. You spend a lot of time thinking about science things. So you were the first person that I came across in the food space that was really thinking about blogging in a robust way.Stephanie A. Meyer:Sure. Wow. That was a long time ago.Stephanie Hansen:It was. But that was what you were doing, and you were bringing bloggers together and creating community, which was amazing. Then you were writing a cookbook about Twin City chefs, which also seems probably like a long time ago, but I just picked it up the other day, and the stories and the heartfelt feelings about the Twin Cities chef community was still there.Stephanie A. Meyer:Love it. Thank you.Stephanie Hansen:Then you sort of started thinking about healthy eating and healthy food, and your green broth kind of blew up before anybody else was really talking about that. And you've really gone full circle here into this food journey, as many of my peers start to enter the midlife, menopausal middle, trying to think about not only foods in terms of health, but also some of us have been packing the pounds on over the years and just really like, you wrote something the other day, and I follow you on substack and I follow all your stuff, but you wrote something the other day that just, like, leapt off the page at me. And I sent it to a friend and I thought, I have to podcast with her, and I'm going to see if I can find it here, because I'm going to read it, because I think it will really resonate with food people, but also people that might be in the menopause space, which. So you are on trend, because when Oprah starts talking about Something that you've been talking about for a long time.Stephanie A. Meyer:Right? It's, I mean that. It's very true. And honestly, in this sense, a lot of it is just sort of following what people ask me for. So maybe my, maybe my clients are the trendsetters and I'm just answering their questions.Stephanie Hansen:Okay, so here is what you wrote as we'll say, a nutritional coach. You said, write down this solution and implement it today. Here's the basic per meal formula and adjust according to your weight and health goals and calorie needs. Are you ready? She said, write this down. 30 grams of protein plus 40 grams of carbs, 5 or more grams of fiber, plus 2 colors of non starchy plants and 15 grams of healthy fat. Do that for breakfast, lunch and dinner. A snack is half of that, but still the combo. And I was like blown away that nobody had ever just like spelled that out in a way that felt so clear to me.So can you talk a little bit about your journey and how you got there and how you got to this specific metric and why it's working for people?Stephanie A. Meyer:Oh, I love it. Well, I call that particular formula, I call it the satiety formula. That's how you pronounce that word, by the way. Like, often people will just write back and say, oh my God, huge relief because I was saying satiety. Satiety. I wasn't really sure how to say it. Whatever. So anyway, it's satiety.Right, satiety. And so it is satiety. So that could be your little word nerd, you know, for the day and the week. And it's a very powerful word. And, and I just am kind of hooked on it. And I keep repeating it and I keep hoping that people get on board with me, but I call that the satiety formula. Because when I work with clients, I have been able to see that the thing that gets in people's way is that they're hungry. And, you know, perimenopause, menopause makes you hungrier.Stephanie A. Meyer:And a lot of women notice it. They think it's. Oh, it's because of, you know, hormones. That's it. That, you know, estrogen and progesterone directly affect your appetite. That's not really exactly. It's not that direct. However, it is true because as, as you know, perimenopause sets in.We know what happens. Sleep disruption. Nothing, nothing affects your appetite more than sleep. And you have a bad night of sleep. We know that the average person eats like 3 to extra, 3 to 500 extra calories the next day without trying or knowing it. And so a lot of women come to me and say, I'm doing exactly what I did before. This is like this mysterious 10 pound weight packed on and, and, and I think it's because of estrogen. And then we dive in.I have them take a look at what they're eating, we talk about their appetite. And what I just saw over and over and over again is, oh, women are just hungrier. So we need to get more knowledgeable about what makes you full and a little bit more purposeful about it. And then along came Ozempic and made it all kind of make sense, because ozempic works, or GLP1 medications work because they decrease your appetite. And all of a sudden people realized, oh, I was eating much bigger portions than I realized. Oh, I have a naturally bigger appetite than my sister. I didn't realize this is how she felt. I didn't realize what it feels like to not think about food all day.I didn't realize what it feels like to not, like, be hungry after dinner. And I, and Oprah even said it, she's like, wait a minute, is this what normal people feel? And I have been beaten up my whole life for like, you know, being overweight and having a bigger appetite. And it's just my biology. And so knowing that biology is happening, appetite is bigger. What can you do about it? Maybe a GLP1 medication is an answer. Lots of people don't want to go that route right away. They would rather experiment with creating satiety, which is what GLP1 medicine medications do. Creating satiety with food.Because we naturally have GLP1, we naturally have other satiety hormones. We can eat very specific foods in combination to, like, elicit as much of that, that release of satiety hormone as possible. It's not as powerful as meds, but it's a good experiment. And a lot of people are like, okay, I have a lot of clients. I just met with one this morning who said, I'm too full. And so let's adjust. I love it when I get people there. It's like, oh, now I'm too full.How do we fix that?Stephanie Hansen:It's funny because my first thought after reading your formula was thinking about, I see the plates of food you eat a lot on Instagram. So I was thinking about, like, okay, thinking about what Stephanie's plates look like and then thinking about, like, if I actually ate that amount of food three times a day. Yeah, I haven't eaten that much food since like the fifth grade.Stephanie's Dish Newsletter is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.Stephanie A. Meyer:Right.Stephanie Hansen:It felt like, wow, would this be what that felt like? And I'm not sure. I'm always on the search and you know, people probably think I have an eating disorder and maybe I do and I don't even know it, but I feel like a lot of women, we are conditioned and we think about food a lot. When it's your business too. I'm always thinking about creating and food is like my art. So it's hard for me to separate the creation of food and wanting to express that way through. They're actually making recipes or thinking about recipes or gardening or creating a beautiful table. Like I'm always thinking about that and then the actual eating piece of it and it gets kind of all mixed up. But some ways in a beautiful way, some ways in a way that feels onerous.Stephanie A. Meyer:Yes, very well said.Stephanie Hansen:And I just think about it all the time and I eat way less than I think about because if I ate all the time, like, But I know, like I have a friend right now who she has an eating disorder and has her whole life. And for the first time as a 55 year old woman, she feels like she's really got a handle on it because she's back to, I hate to say it, but calorie counting. And she was afraid of calorie counting her whole life. Exactly. Like you said, she's like, I wasn't eating enough. I was eating one meal a day. I was eating all the wrong things. And now that I'm like more managing that, eating throughout the day and eating more fruits and vegetables and just like not being so hung up on it, she's like, I feel so much better.Stephanie A. Meyer:Yeah. Yeah. Wow, you said a lot of great things there. I don't think you have an eating disorder. I mean, welcome to being a woman in the United States. It is just relentless. And then social media has probably made it worse. Although frankly, it wasn't all that great, you know, pre social media.So I don't know. There's, there's a lot of good info. I see a lot of better info. Maybe it's because of the way I curate, curate my social media feed, but I feel like the messages are shifting and changing and I think that's good. But you're right, I mean, it's just, it's insanity and it's really difficult. Calories, you know, matter, like buried in that formula is, you know, carb or macros, the macronutrients of protein, carbs and Fat, they each have calories associated with them. So carbs have 4 calories per gram, protein has 4 calories per gram, fat has 9 calories per. And so when you build a meal around the satiety formula, there is, there's calorie control kind of built into it.And so that meal, if you put together that exact formula of a meal, is going to come out to around 400 calories. 400 calories per meal is a pretty good place for women to start. I mean, it's probably not enough. And I say that in that, in that particular essay. 400 calories per meal, if you only ate three meals a day, would obviously be 1200 calories. A lot of women historically have been aiming for 1200 calories a day and it's not enough, right? It backfires because you end up so hungry that you do overeat in the evening and invisible ways. It's not enough nutrients to, you know, build muscle. And muscle is really how you keep your metabolism ticking along, especially as we age.Uh, so 1200 calories, isn't it? That, that's the calorie count for like my three year old niece, that's how many calories a day she should be eating. So not a grown woman. Unless of course, you're, I don't know, Sue Ellison, you're like 4 foot 10 and you're, you know, an older age. Like she doesn't need a ton of calories and I'm quite sure she probably doesn't eat a ton of food because she's just like an adorable tiny little thing. Um, I'm six feet tall and I'm super active and 1200 calories a day would be insane. Lots of bad things start to happen if you do that. Your hair falls out, you start to lose muscle, you start to lose bone, you start to have low energy. It's depressing.You compromise your gut health. Like, we're not going there. Nuance is very hard to portray on social media. And you know, anywhere the nuance is that yes, 1200 is too low, but most Americans are actually over consuming calories and our food environment is high calorie, low satiety. You just, we know that that's what restaurants tend to sell. It's what snack foods are. It's what, you know, most of our food environment, kind of the ultra processed food stuff. And so once you know that, you can start to push up against it.And most women, I find this, really feel like they are going to gain weight if they're full, which is a Little bit getting at what you said. Like, you look at that plate of food that I put on Instagram, most of those plates of food are, like, between 300 and 400 calories. Like, they're not even that many calories. But I'm really good at getting a lot of food packed into 400 calories so that you can experience satiety, but also the nutrient density part of it. It's a lot of color, a lot of veggies, a lot of fiber, you know, the right amount of protein, that kind of thing. And I think that's a really. It. It's a worth thinking about.Wow. I have been programmed to feel healthy when I'm hungry and to feel like I'm doing things right if I'm hungry and that if I'm satisfied and full, then I'm going to gain weight. That's a very real fear. And it's not just for people who have an eating disorder. It's. I would say it's pretty typical for all American women. So you hit on it.Stephanie Hansen:We're always trying to balance not only for our. Our health, for ourselves, but also our partners, our children. You know, a lot of women are the caregivers, and we're putting this food out there.Stephanie A. Meyer:Yeah.Stephanie Hansen:And wanting to also, like, I don't want. Just speaking for myself, I don't want food to be, like, depressing, not fun. Like, also creating an environment where food can be celebration and all those things. How, like, okay, so I know you're coaching all these women and they're having all this success because they're feeling more full, they're eating more well balanced, they're following your formula. But then it feels like real life enters in sometimes and we have that third glass of wine, or we're going out to dinner on Friday and Saturday night. My challenge, like, I could never calorie count because if I go to dinner at a good place on a Friday night, the calories in that food, I know I can't even keep track of because they put so much butter in it. Or it's just you. You don't know how restaurant food is made and why it tastes so good.Stephanie A. Meyer:And all those things you fear are true.Yes. It's so true. I have that conversation actually with my clients because we strategize around. Okay. There's a couple of ways you can approach it. One, if you are going out for dinner too often, obviously it's a little bit of a job hazard for someone like you and our friend group. But if you're eating out too often then then you're going to have to make some decisions about the food that you order in restaurants that are probably more restrictive than what I would tell someone if they were going out for dinner every other week. Right.Like if you're going out for dinner, you know, once every couple of weeks and you really are hungry and you want to go to Bar La Grassa and get pasta, then go do that, enjoy it, it's fine. If you, if you are made this other decision, like you're going to eat out a lot and you have health goals that you want to meet, then you're going to have to strategize a little bit more thoroughly about how you approach eating in restaurants. Because everything you said is just true. Like their job is to coax as much fat and sodium into a dish so that you crave it and you want to come back for it. Like they're in the midst of selling food, which is fine. But when you know that, then you can kind of plan around it. So one way that we strategize and again, it comes down to very individual, you know, response. Which is why I don't really do a lot of group coaching.I really do one on one coaching because everybody's so different. Like the group stuff. Teaching a course has been amazing and gives a good overview, but this is where we kind of get into this nitty gritty and make a decision. Okay, I am going out for dinner. The old way is to try to save up the calories and not eat much during the day and then try to be moderate at dinner. Well, good luck with that because those meals, you know, if you had a per bite calorie count, it would be really high, let's say. And even if you did, you know, a pretty good job of ordering like, you know, some protein, some veggies, you know, had only two glasses of wine, let's say, kind of a thing, you're still going to end up blowing past where you would want to be, especially if you didn't eat anything earlier in the day. So what I like to have people do is take a look at the satiety formula, eat the real breakfast.Because what you eat for breakfast has a huge influence of how hungry you are at 4 in the afternoon. So eat the breakfast, eat the lunch, have a snack that is, you know, that same balance of things where it's protein, it's some carbs and it's some colorful veggies because then you're turning up the volume on your own satiety and that gives you natural discipline, like when you're full and you arrive at the restaurant, and let's say I'll just use the parallel example of someone taking a GLP1 medication, which is much more powerful, as we've said. But if you're taking a GLP1 and you're not hungry, you're not going to overeat at the restaurant. So let's back it up to the person who's just using food to create satiety. If you show up at a restaurant and you're not starving, you are going to have discipline that you wouldn't have otherwise. You're going to be able to make better decisions and then you're going to have the knowledge, okay, well, I'm going to have a pretty high fat meal, right? I'm going to do steak, I'm going to do roasted veggies. Then in that case, I tell women, you can probably back off on the carbs in that meal. I'm not saying be keto and low carb and, you know, go eat like a stick of butter for dinner.But when you're doing a good job, most of the meals, most of the days, when you get to a restaurant, if you still enjoy it, maybe skip the carbs because a lot of them aren't that great. It's like you can have rice at home. Is that that special thing about this restaurant? Fries? Sometimes they're amazing. They're like my favorite food. But if they're marginal, I am not going to eat crappy fries. Like, that's not going to be my thing. I'm going to focus on having, you know, a great burger. And I'm gluten free.Gluten free buns are bad. And so if I get a burger, I just get a really great burger. I probably get cheese on it, I get an amazing salad. I eat those two things together, skip the fries or just have a couple. And I love that meal. It's special. It's much richer and kind of more fun than anything I would make for myself at home. And it's going to work.And so that's the way you can kind of strategize. And that means nuance. That means that calories matter, but we don't have to completely obsess over them and count points and, you know, try to estimate, you know, the calories in, you know, whatever, a plate of pasta, bar la grassa, which would be impossible and also might really freak you out. And so you just have to write, have, have knowledge. And so when I do have people track, but I have them track in order to, to create and plan. So I have their track ahead of times. Like you're about to eat breakfast, use an app to create a meal that's going to fit the formula. And the app can help you do that because it's just a database full of, you know, tons of food and tons of info about food.So what, does that make sense?Stephanie Hansen:Yeah, it does. It's exactly the opposite of what I do because I starve.Stephanie A. Meyer:I noticed it like when, when I was writing more about restaurants in the Twin Cities and I learned pretty fast. If I show up at a restaurant starving, it is like, you know, game on, and it's not going to work. It works a lot better if I show up and I'm like normal hungry for dinner and I make the effort to eat some salad first, eat some veggies first, start with protein way, play down the carbs and you know, and if I'm going to have something to drink, I'm probably going to go for a glass of wine versus a cocktail because the cocktail is just going to have so many more calories in it. So. Yeah, because calories matter. So it's like that's the nuance. If you think that calories don't matter, then you're completely losing the script. But if you're completely obsessed with them and you try to restrict yourself, down, down, down, down, down, that's going to backfire and fail too.So we're aiming in that middle place.Stephanie Hansen:I, I love this about you, that you're very moderate in your approach and there's room for error and there's room for Oops. Fell off the wagon last night. Like, let me get back started this next morning. What apps do you like for people?Stephanie A. Meyer:Yeah, I really. Whatever one people enjoy using. So I have a lot of clients that used to do Weight Watchers. The Weight Watchers app used to be completely worthless because you couldn't see the macronutrients on it. You couldn't see protein, carbs and fiber and fat. Now you can. Like they've updated the app. So I have.If you are a person who's really comfortable in the Weight Watchers app, then there's no need to switch, you know, to something else. Some people pay for MyFitnessPal, that's fine and great. The free My Fitness Pal isn't so helpful. It's really hard to see what you're doing. I have clients use Carb Manager if they've never used an app before because it's free. And it's like so easy to use. The database is fantastic. The caveat with that is you can tell by the name that it's meant for people who are really obsessed with carbs.Maybe they have diabetes, they're doing keto, we don't use it that way. So we have to go in and change the settings to custom and then plug our formula that we map out for people in it. And then they know, they're like, okay, this is how many grams of protein I need to be aiming for in a meal. And the way you figure that out is by putting, you know, okay, I'm thinking about having two eggs and a couple of chicken sausages and you know, some of this Dave's killer bread toast and, and some strawberries. Where does that get me? And then, you know, okay, well that's not quite there. How can I change it? And then we work on changing it so that you really get that satiety with little tweaks.Stephanie Hansen:What is a typical client of yours look like?Stephanie A. Meyer:Yeah, there kind of isn't one, which I think is so fun. I mean, I've had women, I've had moms who've bought coaching for their 20 year old daughters. How fun is that to have a mom who wants their daughter to ignore diet culture and understand. And I love coaching those young women because they are, they catch on so fast and, and, and then all of their friends want to know what they're doing and all of a sudden they're telling their friends how to do things differently. And they're, you know, they're just a health conscious group of people. They're drinking a lot less, they're already kind of working out, they're great about water, you know, and they have their little Stanley cups and they take them everywhere. It's very fun. I have clients who are in their 80s who are, you know, definitely not perimenopausal, but who are really wanting to not be frail and who do not want to lose their independence and their mobility.And that is really fun because talk about a generational shift in how to eat, just very, very different. And then the majority are probably somewhere between the age of 40 and 65. Mostly women who are experiencing perimenopausal symptoms or menopause and starting to gain weight, feel like they don't know why and really want to like, stop. So that's, that's the majority. And then, and then I've got, you know, women who are, I've probably got, I don't know, six clients Right now who are taking Ozempic, and they want to make sure that they're really covering their basis with nutrition, because Ozempic is a pretty miraculous medication. But you can also screw it up. I mean, if you just don't eat, then you're going to create a mess. And so all of the ways that I talk about eating like that satiety formula, absolutely applies to Ozempic.You have to make sure you're eating enough protein, you have to make sure you're eating fiber. You have to get that. You have to work to get the nutrition in when you're not that hungry.Stephanie Hansen:So, yeah, and, and when you look at what, what do you think gets someone to the point where they hire a coach about nutrition?Stephanie A. Meyer:I love this question. I just, I asked ChatGPT this question the other day, like, I was having a conversation with our friend Tracy Morgan, because we were talking about women who are, you know, even if they're getting laid off from a job, they will still go get their hair done. They will still get Botox. They will still, you know, those are essential. What makes. I'd love your feedback on this, frankly. What makes. Because you're an amazing marketer, what makes your health and nutrition feel as essential as, like, getting your nails done, getting your hair done in skin care, where you will absolutely, you know, budget however much that is for you and, and keep it vital.And, and I think the answer in terms of people that hire me is that they, they, they just realize that their same groove repeated is not working. You know, they've like, given it their all. They have decided to join a gym, they have decided to eat more protein, and it isn't getting them where they wanted to. And the promise of doing those things is not showing up. And they realize, okay, I do need a little bit more information than just work out and eat protein.Stephanie Hansen:And I feel like we're for sure in recessionary times, but no one has called it that yet.Stephanie A. Meyer:Oh, God. For sure. Yes.Stephanie Hansen:The way that people are spending money is shifting the way that people are. I mean, food is costing 30% more, so that's part of it and also what we value. So I guess the answer to that is to see yourself as worth it because you prioritize your kids, you'll prioritize your dog, you'll prioritize basically everything in your life before yourself. If you're like most women that I know.Stephanie A. Meyer:Yep, I think that's absolutely it. And I think there is fear. There's fear of the food being depressing or feeling Restrictive. There's fear of, you know, being told to go do super hardcore workouts. There's fear of the loss of, you know, a whole time in your life where you didn't have to care about this stuff and now you have to start. And grief and shame around all of it. And all I can say is that it's. It's none of those things like it is.And then there's also guilt. There is the guilt of focusing on yourself. That one we are going to do. We are going to create a focus on you and your health. Sometimes it brings up some, you know, conflict with a partner. You know, if you've got a partner who likes to eat a certain way and all of a sudden you're wanting to make some shifts that can be in the mix. There's. We have very deep conversations about the fact, you know, I've got some women who have had a terrible relationship, not a terrible relationship with their mom, but a terrible conversation, a lifetime conversation with their mom about their weight, a mom critical of their weight and critical what they're eating.And they just don't even want to open Pandora's box. They don't want to look inside and see the grief there. And so I understand all of those reasons, but that's why I try to make it really fun and very doable. I mean, the formula piece really kind of came out of me just constantly challenging myself. What can I offer that can tell you exactly what to do? Yeah, and I love do it is up to you.Stephanie HansenI feel like a book is coming for you too. I don't know if you're thinking about it, but I'd love to see, like, the plates and the size of portions and like, really taking this formula to the next level. Of course I'm always thinking about books because that's what I do.:Stephanie A. Meyer:But, yeah, I'm not. I'm not super dying to write a book. I gotta say, so hard.Stephanie Hansen:Stephanie, if people want to hire you as a nutritional coach, how do they do that? Because I know a lot of people are going to listen to this podcast and want more information.Stephanie A. Meyer:Oh, I love it. Thank you for having me. I miss you. This is really same laughing, awesome. So I would say, I mean, a couple different ways. One, I am stephanie.ameyer on Instagram, and that's a great way to reach out to me. And I post these meals that we're talking about almost every day to help people. My substack is the Project Vibrancy newsletter.You can definitely reach me there. And then my Blog Fresh Tarts. You can reach me there. So I'm pretty easy to find, actually. I'm kind of all over the place. But yeah, send me a note through Instagram or reach out through substack, I would say are the two best ways. Plus you can see a lot of how I think and talk about food and share recipes and all of that is happening in both of those places.Stephanie Hansen:And one last question, because we talked about budgeting and that people don't prioritize themselves. Is there, if someone was going to budget for you in their life to make some substantial changes, like is there a weekly or a monthly just sort of cost that people can plan for so they can put the emphasis back on themselves?Stephanie A. Meyer:Right. So in a few different ways, I mean, I. If someone is really wanting to make a shift and they've been failing, I really just recommend coaching with me because everything is included with that. I include my course, which is where we learn about menopause and perimenopause and what that means for nutrition. I include the project, pregnancy, meal plans, all sorts of other recipes, everything else. And then we meet and talk about where you are, your age, your activity level, whatever. And it's very affordable. It's like 100 bucks an hour.But I include all the other things and I do four sessions. If someone think about that because like.Stephanie Hansen:My Gym membership is $225 a month, so I can play pickleball eight times a month.Stephanie A. Meyer:I mean that is exactly it. It's like. And I have several clients who continue on with me. You don't have to, but because we develop this relationship and I hold people accountable and then that can go on. I do meal plans. If people just want meal plans, that can happen. And that's a monthly fee of like $25. And it's just an entrepreneur so cheap and, and save so much money.That's the really fun thing about meal planning, especially with grocery costs, is that, you know, we. I forget what percentage of American food ends up in the trash. It's a third. And it's probably true for a lot of people's refrigerators too. And so when you meal plan, that is a great thing. You really do. Less takeout, any throwaway, a lot less food.Stephanie Hansen:I love it.Stephanie A. Meyer:So those things are those, those things are possible. So yeah, I've got different ways. And then of course I suggest for a lot of people two other things. One, a lot of health plans cover nutrition coaching. And so I generate a receipt for people. You get reimbursed and that is free, then free. Obviously not free, but you know what I mean. And then if you use PayPal, Shop Pay, I've got a lot of people who pay in installments, and then you just spread the fee out over.So anyway, it's all of those things. And I love the question about where do you prioritize the cost of your health? Not just on the healthcare side, where things are going wrong, but on the prevention side, where it's going.Stephanie Hansen:Right, Right.Stephanie A. Meyer:And that's just a question we can leave people with to ponder.Stephanie Hansen:Okay. I love it. Thank you so much for joining me. I'm gonna put this podcast up. I'm gonna present it on Friday. I'm gonna release it. I'm gonna put the show notes in.Stephanie A. Meyer:Beautiful.Stephanie Hansen:Just keep on keeping on. I just was moved by what you wrote, and it was so clear, and it just really struck home with me. And I thought people need to hear this message. So thanks for joining me today.Stephanie A. Meyer:Thank you so much. I love it.Stephanie Hansen:We'll talk soon. Okay, bye.Stephanie A. Meyer:Bye.Stephanie's Dish Newsletter is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit stephaniehansen.substack.com/subscribe
Fiber might just be the best defense against heart disease -- and you're probably not getting enough (even if you're plant-based). Cardiologist Dr. Danielle Belardo says she eats 90 grams of fiber per day. That's more than three times the recommended minimum amount for women. And she says eating more fiber can not only protect your heart, it can reverse heart disease -- even in people who have had a heart attack or stroke! Dr. Belardo joins Chuck Carroll to break down what most people (and even some doctors) get wrong about heart health. She shares how much fiber you actually need, why some people feel bloated when they add beans or greens, and how to increase fiber intake without the discomfort. Dr. Belardo also shares why she encourages her patients to use MyFitnessPal to easily track fiber and nutrient intake. On this episode of The Exam Room, you'll learn: - How much fiber you actually need in a day - The best sources of fiber (that actually taste amazing!) - How to use MyFitnessPal to get more fiber in your diet - How to increase your fiber intake without the gas and bloating - What fad diets get wrong about cholesterol and heart health - What studies show about fiber's impact on heart disease — — SHOW LINKS — — MyFitnessPal https://www.myfitnesspal.com — — — Danielle Belardo Website: https://www.precisionpreventivecardiology.com IG: https://www.instagram.com/daniellebelardomd — — EVENTS — — International Conference on Nutrition in Medicine Where: Washington, DC When: August 14-16, 2025 Tix & Speakers: https://www.pcrm.org/icnm Use code NUTRITION50 to save $50 — — — Fit Vegan Workshop Where: Vancouver, BC, Canada When: Sept. 20-21, 2025 Tix: https://fitvegancoaching.com/vancouver-2025 Use code CHUCK to save $112 — — — Wellness Weekend Where: Canaan Valley Resort - Davis, WV When: Sept. 26-27, 2025 Tix & Speakers: https://www.brendaworkmanspeaks.com/wellness-weekend — —EXAM ROOM NEWSLETTER — — Sign up: https://www.pcrm.org/examroomvip — — THIS IS US — — The Exam Room Podcast Instagram: https://www.instagram.com/theexamroompodcast — — — Chuck Carroll Instagram: https://www.instagram.com/ChuckCarrollWLC Facebook: https://www.facebook.com/ChuckCarrollWLC X: https://www.twitter.com/ChuckCarrollWLC — — — Physicians Committee Instagram: https://www.instagram.com/physicianscommittee Facebook: https://www.facebook.com/PCRM.org X: https://www.twitter.com/pcrm YouTube: https://www.youtube.com/user/PCRM Jobs: https://www.pcrm.org/careers — — SUBSCRIBE & SHARE — — 5-Star Success: Share Your Story Apple: https://apple.co/2JXBkpy Spotify: https://spoti.fi/2pMLoY3 — — — Please subscribe and give the show a 5-star rating on Apple Podcasts, Spotify, or many other podcast providers. Don't forget to share it with a friend for inspiration!
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3073: Jordan Syatt reveals the top ten reasons why your gym efforts might not be translating into results, tackling everything from self-sabotaging behaviors to common training and nutrition missteps. His advice helps you recalibrate your approach for better performance, faster recovery, and long-term gains. Read along with the original article(s) here: https://roglawfitness.com/10-reasons-youre-not-making-progress-in-the-gym/ Quotes to ponder: "You can't out-train poor nutrition." "Progress doesn't always show up as an increase in weight lifted or fat lost." "If you're constantly injured, you can't train consistently, and consistency is the name of the game." Episode references: Precision Nutrition: https://www.precisionnutrition.com/ StrongLifts 5x5: https://stronglifts.com/5x5/ MyFitnessPal: https://www.myfitnesspal.com/ The Obstacle Is the Way: https://www.amazon.com/Obstacle-Way-Timeless-Turning-Triumph/dp/1591846358 Atomic Habits: https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299 Learn more about your ad choices. Visit megaphone.fm/adchoices
Rest Fuel Move 90 Day fitness planner Email me wellnessandwelliesuk@gmail.com and let me know if you would like the digital or paper planner.
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3048: Stefanie Bonastia explores the hidden cost of over-identifying with diet culture and fitness, revealing how fear of mediocrity often masks untapped passions and deeper potential. Through Lauren's journey, we discover how shifting from obsessive control to intuitive self-trust can unlock freedom, purpose, and a fuller sense of self-worth. Read along with the original article(s) here: https://www.jessikneeland.com/post/fear-of-mediocrity Quotes to ponder: “I'm leaving the only thing I'm good at, and something that honestly gives me a high. Without that, I'm afraid I'll be bored and - mediocre.” "Controlling food is a quick response. Your friends will admire your dedication, your family will approve of your discipline, and society at large will validate you for being a clean-eating, gym-going, responsible adult." "If instant gratification has become a hamster wheel of emptiness and burnout, then it might be time to get patient and intentional about cultivating confidence beyond body size." Episode references: MyFitnessPal: https://www.myfitnesspal.com Intuitive Eating (official site): https://www.intuitiveeating.org Learn more about your ad choices. Visit megaphone.fm/adchoices
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