Podcasts about reverse diet

If you're tired of conflicting nutrition advice and just want to know what actually works in 2025 for a lean body, balanced hormones, and a healthy gut, this episode is for you. I'm breaking down the TRUE essentials of eating well in today's world, with a no-fluff, practical approach rooted in both science and real-life results. We'll talk about why high-quality animal protein, especially grass-fed meat and pasture-raised eggs, should be a foundation for most women. You'll learn how veggies and digestion are closely linked, and why gas and bloating might be telling you something deeper about your gut health. We'll also cover the best ways to enjoy fruit without blood sugar crashes, how to optimize your omega-3 intake for hormone support, and why natural salt is not the enemy despite what old-school advice might say. This is not a restrictive food list or trendy diet. It's a framework to help you eat in a way that actually supports your body long-term. Whether your goals are weight loss, hormone balance, or simply feeling better day to day, this episode will give you clarity on how to fuel yourself properly. Hit play and let's simplify your nutrition for good! DM me if you have questions or want help personalizing this for your season of life! Time Stamps: (2:16) Best Way To Eat In 2025 (6:28) Eating High Quality Meat (8:42) Eat Your Eggs (10:27) Eat Your Vegetables (12:06) Eat Your Fruits (13:51) Eat Your Omega 3's (15:22) Flavor With Salt (17:57) Steps For Weight Loss---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Why is it that so many high-performing women, those who train hard, eat clean, and juggle intense work and family lives, still feel puffy, stuck, and exhausted no matter how “healthy” they are?  In this episode, we unpack a surprising hormonal pattern hiding beneath the surface: your body might be actively shutting down the very system you rely on for energy and fat loss. Through a powerful client case study, a runner, mom, and executive who couldn't figure out why her fat loss stalled, we dive into the hidden role of cortisol and cortisone. Her labs revealed flatlined cortisol and elevated cortisone, a red flag of chronic stress adaptation. This wasn't just mental overwhelm: her biology had hit the brakes. We break down how this protective mechanism, like a hormonal dimmer switch, turns off your body's ability to burn fat, regulate blood sugar, and respond to stress. When your system favors cortisone over cortisol, you enter a kind of metabolic “freeze,” where motivation, energy, and even hormones like estrogen and progesterone take a nosedive. You'll learn why this client's symptoms such as stubborn belly fat, exhaustion, and poor recovery weren't a matter of willpower, but survival. We share the exact next steps she took: from pulling back on cardio to rebuilding adrenal function and strength. If you're a high-achieving woman wondering why nothing seems to work anymore, this episode could be your lightbulb moment.  Time Stamps: (1:38) First Time Apart In A Long Time (4:17) Lesser Talked About Cortisone (11:59) The Nigerian Prince Dreams (14:50) What Low Cortisol Could Mean (22:12) Prioritizing Self Care---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

If you've ever tried keto, intermittent fasting, low-fat, or meal replacement diets and felt stuck in the cycle of losing weight only to regain it all — this episode is for you. Caitlen unpacks the truth behind quick-fix diets, how they slow your metabolism, and what it actually takes to achieve sustainable fat loss without giving up carbs, fat, or food freedom. Expect eye-opening insights on metabolism health, reverse dieting, and tracking macros the right way.

Have you been told you need a reverse diet? In today's episode I am going to explain what reverse dieting is, how to apply it and go over some of the misconceptions about it. Ways to work with me:https://myfitbodyrx.com/programsJoin my free nutrition group :https://www.facebook.com/share/g/19ZEfSgcfX/ Follow me on IG:https://www.instagram.com/cherylnasso

C'est l'épisode que vous m'avez le plus demandé depuis le lancement d'Heure Miroir. Aujourd'hui, je reçois Marine, ma coach sportive, qui m'accompagne également sur l'aspect alimentation et nutrition. Vous le savez si vous me suivez, j'ai souffert de TCA pendant plusieurs années. Je reviens de très loin, et pourtant, même si j'en garde encore des séquelles, je ne me suis jamais aussi bien sentie dans mon corps qu'aujourd'hui. Et ça, c'est grâce au coaching qui a littéralement changé ma vie, et qui m'a ouvert les yeux sur tous les comportements dangereux que j'avais adoptés auparavant, qui avaient ruiné mon corps... et ma santé. On vous ment depuis des années concernant la perte de poids, et il est temps que ça cesse. L'Insta de Marine : @marinegabt Son podcast : Sur le fil Learn more about your ad choices. Visit megaphone.fm/adchoices

If you're struggling with acne, breakouts, or dull skin, this episode is for you.  In the functional health world, we see skin issues not as isolated surface problems but as signs of deeper internal imbalances. I'll walk you through the five core systems I assess when working with clients dealing with chronic acne. From gut health to hormones, blood sugar, liver detox, and nervous system regulation.  You'll learn how issues like leaky gut, hormonal imbalances, or poor liver detox can manifest as inflammation on your skin. I also dive into the role of insulin resistance, stress, and environmental toxins in making things worse. Instead of quick-fix treatments, we focus on targeted strategies like comprehensive stool and hormone testing, food and supplement protocols, and lifestyle shifts that actually address the root cause.  I'll also share what I look for in test results, what symptoms matter most and what you can start doing now to support clearer skin from the inside out.  Whether your breakouts are linked to PMS, stress, or digestive issues, you'll leave this episode with clarity and next steps. Remember: your skin is a mirror of your internal health and healing is possible.   Time Stamps: (1:20) MURPH Hangover (3:12) Fortunate Teenager Years (9:32) #1: Your Gut Health (13:57) Coming Off Unnecessary Medication (14:46) #2: Hormonal Imbalances (19:02) #3: Blood Sugar and Insulin (22:06) #4: Inflammation and Liver Health (27:07) #5: Stress and Nervous System (29:32) Questions To Ask Yourself (31:57) Reach Out If You Need Help---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

In this episode of the Art of Living Well podcast, Liv discusses the concept of reverse dieting, emphasizing its importance in maintaining weight loss after a fat loss phase. She explains how reverse dieting helps to gradually increase calorie intake, rebuild metabolism, prevent rebound weight gain, restore energy and hormonal balance, and mentally reset the relationship with food. Liv shares practical examples and client experiences to illustrate the benefits of reverse dieting, particularly for those who have been on restrictive diets or medications like GLP-1s. The episode concludes with an invitation for listeners to engage with questions and share their experiences.

This week, we did something I've never talked about publicly before: a 72-hour water fast! But before you picture weight loss gimmicks or punishment, let's set the record straight: this was a functional health experiment rooted in curiosity, not restriction.  Inspired by Fast Like a Girl by Dr. Mindy Pelz, I timed this fast with my Power Phase (Days 1–10 of my cycle) to align with rising estrogen and maximize the benefits. In this episode, I walk you through the “why” behind this advanced strategy—deep cellular cleanup, gut healing, immune support, and a major mental clarity reset. We'll unpack the science of what happens at different fasting milestones and why this isn't something I recommend as a starter strategy for clients. You'll also learn how women should approach fasting differently than men, especially in relation to their cycles and hormone resilience. I'll share how I prepped, what I experienced physically and emotionally, and what this fast revealed about my relationship with hunger, discipline, and intuition. Spoiler: this wasn't easy, but it was powerful. Whether or not a long fast is right for you, my goal is to encourage deeper body awareness and smarter strategies; not extremes. Tune in to hear what surprised me most, how this ties into hormone health, and why syncing with your cycle might be the missing piece.  If you've ever felt confused about fasting, this episode will help you reframe it entirely. DM me your questions or share this episode with a friend who needs a fresh take on fasting.  Time Stamps:  (1:12) All The Positive Emotions(3:04) Defining The 72 Hour Fast(7:30) Starting The Water Fast(9:23) Favorite and Least Favorite Parts(16:32) Why We Did This(25:54) Feeling The Detox(28:48) Using Black Coffee(33:42) Let Us Know If You Have Questions---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

In this episode, I'm breaking down why MyFitnessPal's macro recommendations are setting you up for weight regain, not sustainable fat loss. You'll learn how this seemingly helpful app leads to metabolic adaptation (aka a slow metabolism), why its one-size-fits-all numbers don't work for your lifestyle, and how to approach macro tracking in a way that actually supports your metabolism, energy, and long-term weight loss. If you've been stuck in the restrict-regain cycle (despite “doing everything right”), this one's for you.

Are you scared that upping your calories might undo all your hard work? You're NOT alone. This episode is all about the huge fear most of us face when it comes to reverse dieting and the dreaded thought of gaining weight, especially after you've just finished a cut or dieting phase. I'm diving deep into what a reverse diet actually is, why it's the essential (and most overlooked) next step for metabolic health, and how it could be the missing piece you need to see real, long-term results.I'll break down the difference between ‘weight gain' and ‘fat gain' (because yes, they are totally different things!) and why obsessing over the scale number can hold you back from true body transformation. Plus, I'll share my own personal postpartum journey and why the scale barely budging is actually a good thing for me right now, and what I want YOU to focus on instead.This episode isn't just a pep talk, it's your permission slip to finally do things differently. So if you've ever felt like you're doing all the right things but not seeing the payoff, hit play now. Because the real transformation? It's not just in your body, it's in your mindset.

What if improving your gut health didn't require expensive supplements, fancy tests, or endless trial and error? In today's episode, we dive into the often-overlooked lifestyle foundations that can significantly improve digestion, reduce bloating, and help you finally feel good after meals without needing a single lab result. We start with meal hygiene: how you eat is just as important as what you eat. Digestion begins in the brain, and simple changes like slowing down, turning off distractions, and chewing thoroughly can kickstart your gut's natural processes. You'll learn how stress and multitasking at meals divert blood flow away from the gut and how to set the stage for digestion by being present, cooking your own food, and even doing a quick breathing exercise. Next, we cover meal timing, and how aligning your eating habits with your body's natural rhythms can support the "housekeeping" system of your gut. You'll learn how a consistent eating schedule and small shifts like starting your day with warm lemon water can make a big impact. We also tackle what to eat specifically for constipation and diarrhea. From fiber types and fluid intake to soothing herbal teas and smart food swaps, you'll walk away with real strategies that work. Plus, we share our go-to cheat sheets for stool consistency and explain when it is time to use supplements or run labs. Even if supplements become part of your long-term plan (like they are for some of our clients), these lifestyle shifts are the groundwork for sustainable gut health.  Listen in and take the first step toward better digestion naturally.  Time Stamps: (3:32) GI Issue Call Recently (6:56) The Three Big Pillars of Gut Health (7:19) How You Eat and Meal Hygiene (13:47) Duration of Eating and Slowing Down (16:52) Drinking Too Much Water During Meals? (18:02) Deep Breaths Before Eating (18:57) Lowering The Intensity of Exercise (20:03) Meal Timing (22:24) My Preferred Tea Blend (24:57) What To Eat (26:40) Working Through Constipation (31:06) One Supplement We'll Discuss (37:57) Reach Out If You're Interested In Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Two of the most common questions I get are around reverse dieting. When should I implement a reverse, and how long do I need to stay at maintenance before I can diet again? Today we're unpacking both of those. Train with Me in the EmPowered Elite Monthly Membership: https://macroswithem.com/programs/HAPI Supplements:https://hapibodi.com/The EmPowered Community: https://www.facebook.com/groups/macroswithemcommunity/instagram: https://www.instagram.com/macroswithem/Facebook: https://www.facebook.com/macroswithem

Summary of episode:In this episode we talk about what a reverse diet is, why we would do them, how to do them and so much more.NOTE: MOST PEOPLE DO NOT NEED REVERSE DIETS!What is a reverse diet?How you eat after a diet of 8+ weeks is overInstead of just going back to the diet you were eating before the cutWhat are the benefits?Prevent rapid fat re-gain after a diet as we are PRIMED for fat re-gain after a dietFind out our new maintenanceThe goal is to restore metabolic rate, avoid fat gain, and support long-term sustainability.Who is it for?After a diet that gives you plenty of fatigue (hunger, cravings, low energy, etc)If a diet doesn't give you any of these, eating normally/healthy after is totally coolHow to do a reverse diet?Know your end of cut macros/caloriesFrom there, start adding in 50-150 cals per week (mainly carbs and fats)MONITOR YOUR BODY!Weigh yourself daily, track weekly averages, and monitor measurements and progress photos.Adjust Based on Response- If weight jumps quickly (>1 lb/week): hold calories steady until it stabilizes.If weight is stable: continue adding 50–150 kcal each week.Common mistakes:Increasing calories too quicklyLetting “reverse diet” become a binge phaseNot being patientFearing any weight gainListed points:Thanks for listening! We genuinely appreciate every single one of you listening.➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique: https://colossusfitness.com/

Episode Highlights With ShayThe common problems with most conventional diet models What's going on when we feel like we're doing everything right but nothing is changing We start losing muscle in our 30s if we aren't working to increase it. How this affects metabolism and what to do about itThe problems with calories in and calories out and why there's more to the storyMindset shifts away from restriction to fueling the bodyWhat a reverse diet is and how it can be so helpful!Why protein is so important and what the data actually saysHow to build muscle as we age and the importance of strength training When those pieces don't work: addressing deeper variables like gut health, hormones, liver health, parasites, etc.Her take on semaglutide and alternative optionsResources MentionedThe Body Bulletin on InstagramThe Clean Eating Challenge

In this episode, I'm diving into one of the biggest fat loss mistakes I see: jumping into a calorie deficit when your metabolism isn't ready. If you've been under-eating, stuck at 1,200–1,800 calories, or seeing weight regain even when you try to “eat better,” your body might need a reverse diet — not another cut. I'll walk you through how metabolism health impacts long-term weight loss, why reverse dieting doesn't equal weight gain, and how to know if your body is actually ready to lose fat.

Is the "just be consistent" advice getting old? By now, you've heard this advice at least a million times—from entrepreneurs, athletes, experts, coaches, and even humble newsletter writers. And they're all absolutely right. Consistency is the difference maker. The one common thread behind every major success story. But here's the problem: No one ever tells you how to be consistent—and let's be honest, it's easier said than done. Life gets chaotic. Motivation fades. Discipline wavers. Consistency breaks. Fortunately, I've spent hundreds of hours thinking about this exact problem—and I've distilled that thinking into a short list of practical strategies to help anyone become more consistent. In this episode, we are going to cover 7 practical strategies for staying consistent that aren't just a pass/fail perspective and actually make sense for pursuing the goals we want in our lives. Time Stamps: (1:18) Mama Pozos in Town (2:38) Consistency and Shoutout to Sahil Bloom (3:33) Main Points Of The Article (5:52) #1: Every Day Is Easier Than Most Days (8:02) #2: Fire In The Act, Grace In The Amount (12:02) #3: Mornings Are Your Cheat Code (14:47) #4: Harness The Power of Peer Accountability (18:52) #5: Use Progressive Overload To Build The Muscle (22:22) #6: Never Try To Make Up For A Miss (25:34) #7: Focus On The Trend, Not The Position (29:43) Managing Your Imperfections---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Think reverse dieting is just about eating more food? Not so fast, my gal! In this episode, I'm walking you through why increasing calories too quickly can cause weight regain (without actually helping your metabolism), and how to reverse diet the right way. If you're stuck in a fat loss plateau, eating low calories with no results, or unsure where to begin, this is your roadmap to sustainable weight loss, improved metabolism health, and confident macro tracking.

The social aspect of cutting back or eliminating alcohol can be really stressful and I've been there too… The inevitable questions you might face if you don't order alcohol in a friend group or turn down a drink your friend really wants you to try… we've been there. In today's episode, we're going to share 6 strategies that we actually got from Julie Helms, a communication and skills expert. These are awesome strategies for someone like me, an enneagram 9, who doesn't like to be direct and confrontational if I don't have to be. Your choices are your own, and you don't owe anyone an explanation.  And while setting strong verbal boundaries (like “I'm not drinking tonight”) *IS* an option, these non verbal strategies might help you navigate situations with more comfort and grace, while inviting less follow-up questions. From ordering a mocktail with confidence to "I'll start with water, thank you" and never ordering a drink to a drink getting mysteriously "lost", these ways have saved us in those times we were cutting back but didn't want to explain ourselves. Time Stamps: (1:32) Our Incredible Team (3:09) Your Relationship With Alcohol (4:51) Alcohol Can Be Adding Fuel To The Fire (11:22) Drinking in Social Settings (12:42) #1: Order A Mocktail With Confidence (15:45) #2: You Can Have The Drink Poured But Not Drink It (17:20) #3: I'll Start With Water Thanks (19:07) #4: Keep It Simple and Say No Thanks (20:15) #5: The Toasting Trick (22:57) #6: Drink Gets Lost Throughout The Night---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

We start with our usual chit chat for the first 19 minutes of this episode, then we chat about the 5 Day Challenge and the 40k woman in the group before heading into this weeks questions. What makes TWA something that people can stick to? I've been eating more during a reverse diet… but now I'm scared I'm just gaining fat. Is that normal? Can you really eat junk food and still lose weight? Are calories or macros more important when it comes to fat loss? Do I really need to track everything I eat to see results?The most valuable thing to a podcast is sharing your thoughts through a written review and a 5-Star Rating - it's the ultimate gift! If this episode left you inspired, we'd absolutely love just 1 minute of your time to leave your valuable rating and review. Your feedback means the world to us!Click here the link below to download your FREE Fat Loss GuideTo follow us: Ash: https://www.instagram.com/ash__lane/Brad: https://www.instagram.com/trainwithbrad/And to follow more on our journey across Aus - make sure you're following: https://www.instagram.com/thelanewayontour/To register for our FREE 5-Day Fat Loss Forever Challenge:Join here: https://www.ashlane.com.au/

Feeling stuck after baby with no fat loss in sight—even while eating clean and working out? This episode dives deep into how pregnancy, stress, and years of under-eating can slow your metabolism, leading to weight loss plateaus and frustrating rebounds. You'll learn how reverse dieting can restore your metabolism health, support sustainable fat loss, and help you feel strong, energized, and confident again—without extreme tracking or restriction.

Women are not small men and it's time to start working with instead of against your body! Both Mindy Pelz and Alyssa Vitti emphasize that women aren't small men — we operate on a ~28-day infradian rhythm (vs the male 24-hour circadian rhythm), which affects:Metabolism Energy Mood Stress response Nutrient needs Strength & recovery capacity Syncing your habits with your hormonal shifts can help you:  ✔ Burn fat more efficiently✔ Gain muscle with less burnout✔ Prevent hormone imbalances✔ Feel more energized, focused, and in flow✔ Reduce symptoms like PMS, fatigue, anxiety, and cravings In this episode, we're going to look at the relationship estrogen and progesterone have on stress, highlight each phase of the menstrual cycle with training and nutrition recommendations during each phase, discuss overall cycle syncing benefits, and more!  Time Stamps: (2:44) The Circadian Rhythm (3:32) The Lesser Known Infradian Rhythm (6:42) Understanding Yourself First (9:35) Estrogen and Progesterone (13:02) Intermittent Fasting Example (17:40) Progesterone and Stress (22:15) What This Looks Like In Real Life (26:12) The Follicular Phase (36:22) Pulling Back on Training (40:58) Send This To Your Husband---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

In unserer neuen Folge hat Lizzi ein spannendes Q&A vorbereitet!

If fat loss feels harder than ever during perimenopause, menopause, or post-menopause—you're not crazy, gal. Hormonal changes can tank your metabolism, leading to weight gain, fatigue, and frustrating plateaus. In this episode, I break down exactly how reverse dieting can restore metabolism health, support sustainable weight loss, and help you feel energized and in control again—even after “every diet under the sun” has failed you.

Are you intrigued by this week's title? That title is called a hook. A hook is something that gets your attention because it opens a loop in your brain, and gets you to keep reading/watching/listening until that loop is closed. Why do certain reels on Instagram get you to pause and watch them through? Because there is text or video or something that hooks you in by opening that loop in your brain. This little-known psychological phenomenon is called the Zeigarnik effect, coined by Dr. Bluma Zeigarnik.  This is why every episode of a good show ends in a cliffhanger. (It's why I'm really angry with the author of the Fourth Wing series… leaving every book with a cliffhanger.) It's also the same reason why many high-performing women find themselves overwhelmed quickly when making changes in their health and fitness. These women are giving their all in every area, but just like your computer only has so much RAM and you can only have so many tabs open before it slows down, you can only do so many things before your executive function (the “management system” of your brain) gets taxed. Add in stress, poor sleep, anxiety (all common symptoms of hormone imbalances) and your executive function is even more limited. The Zeigarnik effect states ''Our minds quickly forget finished tasks. However, they are programmed to continually interrupt us with reminders of unfinished tasks.” In other words, the Zeigarnik effect causes you to have lingering thoughts about the to-do's you haven't done, the deliverables you have yet to finish because your brain is looking for closure. We can hack this effect (the same way I've hacked netflix by pausing episodes in the lull instead of finishing the episode) by reducing cognitive overload. So how do we do that when we have a million priorities? In this episode, I'm going to share with you 4 key ways and strategies to mitigate the Zeigarnik effect that is causing you a lot of overwhelm and stress when it comes to your health and fitness goals. Let us know your biggest takeaway from this episode! Time Stamps: (1:15) Intrigued By This Week's Title? (2:27) The Concept of Hooks (7:32) Why This Effect Exists (15:14) #1: Top 3 Priorities (18:06) #2: Consistency (28:35) #3: Chucking 2 Minute Tasks (33:27) #4: Mind Management (37:34) You Once Prayed For These Tasks (42:55) The Power of Breath Work (45:25) Please Share with A Friend---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Are you stuck in a fat loss plateau and wondering how long it'll take to actually lose fat after a reverse diet? In this episode, I'm diving deep into why you can't rush fat loss when your metabolism needs healing, what happens when you under-eat for too long, and how to know when your body is finally ready to burn fat again. If you've been tracking macros, trying “every diet under the sun,” and still not seeing results—this one's for you.  

At one point I cried to my doctor because I was just so frustrated…. I thought I needed to eat less, be stricter, exercise harder but none of it was working. In fact, I found myself gaining weight, looking puffier, and feeling more exhausted the harder I tried. Does this sound familiar? "You're just being lazy. It's all in your head" is what I kept telling myself and that only made things worse mentally. It wasn't until I dug deeper into my hormone health and found the root cause I was able to start truly healing and getting back to myself. In this episode, I'm going to explain the four key changes that I implemented that made all the difference for me. We will cover why I backed off of my training, learned to nourish my adrenals with proper nutrition, cut back on caffeine which was incredibly hard at the time, and learned to rebalance my circadian rhythm.  Time Stamps: (0:25) Team Coming Into Town (1:32) The Adrenals (3:05) My Hormone Healing Journey (5:15) What To Look For With Adrenal Fatigue (9:15) Pulling Back Intensity (11:25) Nourishing Your Adrenals (14:28) Magnesium Rich Foods (16:18) Hydration and Electrolytes (19:12) Proper Supplementation (19:54) Cutting Back on Caffeine (21:15) Prioritizing Sleep (25:05) We Can't Work With Everyone---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Welcome to the Mind Muscle Connection Podcast!In today's Q&A session, I am diving into some common questions that many of you have been asking about body recomposition, exercise strategies, and how to stay on track with fitness goals.I break down what fasted cardio is and what it does during a reverse diet, splitting up workouts, and the role of weight training and its impact on weight loss.This episode is packed with insights to help you navigate common challenges and keep you motivated, so stay tuned!Let's talk about:IntroductionFasted cardio during a reverse dietSplitting up workoutsElbow injuryWeight training for fat lossConclusionFollow 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: HEREBody Recomp Checklist 2.0: https://chipper-producer-6244.kit.com/26b5c9f94a

If you've ever wondered why you gain weight when increasing your calories—or feel like your body just doesn't get it—this episode is a must-listen. I'm breaking down the real difference between a reverse diet and a calorie surplus (spoiler: it's all in the strategy

So excited to have Coach Jodi Stonehocker on the podcast today!  Jodi joined our team at the end of 2024, but she came to us with tremendous experience having been a nutrition coach since 2015, collecting multiple certifications across the years to grow her specialties, from CrossFit Level 1 & 2, Precision Nutrition, MMU Level 1, and even FDN-P- Functional Diagnostic Nutrition Practitioner.  Her passion for helping women started with her own journey, growing up watching her parents experience multiple health challenges and seeing her mom in and out of doctors offices with a brain tumor... Ultimately Jodi knew she wanted to put herself on a different path of better health.  She was always athletic, from competitive cheerleading to CrossFit, but eventually her body could no longer handle overtraining and undereating, and she developed Hashimotos, which is an autoimmune disease of the thyroid. This is what led her down the path of functional health and really diving into both how the body works on a scientific biological level as well as doing the deep work in mindset, realizing that so many women like herself need more than basic nutrition and fitness coaching.  Now she has her Hashimotos in remission and loves to teach other women how to live a balanced life with holistic health habits and a good mind/body balance. Jodi lives in Utah with her husband and 5 & 7 year old boys. They are an active family who love skiing, surfing, hiking, and anything outdoors! In this episode, we dive into Jodi's background and why she went the functional route after her second child, finding balance with Crossfit, why she finds so much joy in 1-1 coaching, and more! Time Stamps: (0:10) Introducing Assistant Coach Jodi (8:10) Choosing The Functional Route After 2nd Child (11:30) Finding Balance with Crossfit (16:12) The Joy of 1-1 Coaching (18:30) Integrating A Holistic Approach (22:36) How To Do It All As A Mom (25:20) You Are Not Broken (26:46) Where To Find Jodi---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

I woke up today feeling like today is going to be a bad day and if you've done this too you aren't alone... Even with all the biohacking tricks in the world and dialed in morning routines, you are still human and you won't feel 100% every single day.  This is the 50/50 of life I like to refer to. We can't have good days without the bad and in this episode, I want to share what I do on my off or "bad" days so it doesn't spiral into several days or even weeks. One of my favorite things to do is look at my feelings wheel and gain some awareness on exactly what I'm feeling at that moment. Awareness is absolutely key here. Then I download those thoughts onto paper, get them out, and visit some new thoughts and/or mantras that I have collected and integrated into my life over the past few years. Then I ask myself how I can get out of my own head and into my body by changing my physical state. This works like a charm. Then I remind myself that the work just needs doing and to take action anyway. Listen in as I dive deeper into these thoughts and let us know if this perspective shift helps you on your off days!  Time Stamps: (1:37) Feeling Off The Past Two Weeks (3:49) How I Got To This Point (6:03) The Feelings Wheel (10:32) The Reality of Owning a Business (18:47) You Aren't Alone (22:52) Remembering Your Priorities (27:12) Important Affirmations (31:57) Going Forward After This---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

We receive so many questions about labs that we wanted to take this week's episode and dive deep into some of your most popular questions! Whether you think you need you need certain lab tests drawn based on the symptoms you are experiencing or if you are just curious and thinking about your future health, we'll cover some of the most popular tests today and answer some specific questions around them. Some questions include: I can only invest in one right now… DUTCH test or GI Map? When do I take a DUTCH test if I don't have a regular cycle? What labs can I do while on birth control? If I'm trying to get pregnant, is a DUTCH test a good idea? Can I do a DUTCH test while postmenopausal and on HRT? AND What labs should I ask my doctor for? If you have questions beyond this episode, please DM us and let us know!  Time Stamps: (2:58) Investing In One Lab Test: GI Map or Dutch Test? (8:02) Giving Clients Insight Inside of Vital Spark (8:27) Dutch Test With An Irregular Cycle (12:16) Finding Your Ovulation Window (14:14) Labs On Birth Control (17:57) Dutch Test and Pregnancy (20:30) Dutch Test, Postmenopausal, and on HRT (22:19) What Labs Should You Ask Your Doctor For? (23:55) CMP Test---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

I've felt restricted around all different types of eating so I get it... I've had clients who I give the same protocol to and one person says “this is too restrictive” and another person says “this is great”One thing I've really learned over the years is that restriction is a feeling, not a fact. And it comes down to our own thought patterns, which can be influenced by our beliefs and past experiences. There are things I used to find restrictive- like not drinking alcohol, limiting caffeine- that are just part of what I do now and don't feel restrictive at all. This is where individualization comes in, and is a big reason why we don't just give cookie cutter plans to people. We often make RECOMMENDATIONS based on people's health history, symptoms, goals, etc. and then further tailor those recommendations based on labs, but the recommendations are a starting point… some people will come back and say “is there more we can do, I want to tackle this as fast as possible and as effectively as possible, so if there's anything else you think would help, I'm ready to do anything” in which case we might make the plan even more detailed or “intense” For others, they might say “this feels really restrictive, I don't know how I can do this, I'm freaking out”, in which case we simplify the plan. Plans are never black and white, they are a spectrum of grey, and we need to find each person's ideal spot of grey where they are able to move the needle and follow the plan. At the end of the day, restriction is a feeling, and it is one that we can approach like any other feeling that comes up. In this episode, we'll tackle the concept of restriction and hopefully give you a different lens to view it in route to your health and nutrition goals. Time Stamps: (1:26) Feeling Restrictive(5:27) Changing The Plan or How We Think About It(11:02) The Personalized Process(13:47) Asking Yourself Questions Around Restriction(17:32) Verbal Abuse Example(21:17) How To Challenge Your Thoughts---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Do you just need a proven path to be able to lose 20 pounds? Listen up, because in today's episode you will learn a few simple steps to help you move closer to your weight loss goals. You'll learn why not only having a plan matters, but implementing this plan is so vital!     Grab my free cheat sheet: Macro Cheat Sheet for Midlife Women   Episodes mentioned in the episode: Episode 51 | Macro Basics: What Exactly is a Reverse Diet? Episode 12 | All Things Reverse Dieting   If you enjoyed the episode, please leave me a review or share it with someone who could benefit from it!    Next Steps: Are you ready for coaching or want to find out more? Schedule a coffee chat!   Or, interested in some accountability and community? Join my free Macros & Midlife, Sustainable Weight Loss for Christian Women Facebook group to chat with other likeminded ladies who are working on improving their health and fitness too!   Follow me on Instagram: Emily Iboa Coaching on Instagram   Do you have a question or a comment you want me to feature on the show? Leave me a voicemail! https://www.speakpipe.com/Macros_Midlife

Ever feel out of control around food, like you just can't stop eating once you start? Or maybe you eat something “off-plan” and spiral into an all-or-nothing binge? In this episode of The 3 Biggest Binge Eating Triggers (And How to Overcome Them), I'm breaking down the top three reasons women binge eat—and giving you real, actionable steps to finally feel calm, in control, and at peace with food. If you want to reverse diet to heal your metabolism, sustainable fat loss, and true food freedom – this podcast is for you!

We lost a sweet family dog very unexpectedly this past week and it got me thinking a lot about life and how perceive our expectations... A lot of tears, frustrations, and other emotions throughout that morning and a lot of my thoughts came back to the expectations or misexpectations we put on life circumstances. Although Stella was older, we always forgot just how old she was because of how young and spry she always SEEMED. And in comparison, the other family dog, Levi—who is 2 years older than her— APPEARED old in every way. We have been expecting his “time” to come for about 2 years now… preparing mentally for it to happen at a moments' notice. For Stella, none of us were expecting she would go first, and none of us were expecting her to go like this. Playful and energetic right until the very end. If anyone had any concerns about it, some of my siblings and I would've made more of an effort to be with her in the last week.  One sibling beating herself up over the fact that this dog was originally hers as a puppy, and she ALMOST came home to my parent's house last night, but had a change of plans, and for that reason didn't get to see her one more time or be there when it happened. How often do we have strong emotions come up in day to day life that wouldn't be as strong if our expectations had just been aligned with the reality? If we had expected to lose a dog in her older age today, after living a beautiful life, we probably would feel peaceful instead of distraught. A tangible example for day to day life… how often do you go into the week thinking “I'm going to eat healthy, hit my macros, and go to the gym X times” but then work gets busy, you forget to track, you miss a workout, and then you think “this sucks” and feel upset? What if you spent some time going into the week planning as best you can for what you KNOW is on your plate— or even just being real with yourself if you have a career that can ramp up or down in busyness in a moment's notice— and set really realistic expectations for the week, even if it's not what you WANT the week to look like?  Would you feel a lot better if you missed the gym? Probably. And just feeling slightly better can be the difference between you adjusting the plan and continuing to move forward vs. giving up on the plan and “starting over next week.” I even felt this with a vacation recently… where I had labeled it as a “vacation” because we were going to Cancun, Mexico, and I had expectations of coming home feeling refreshed and relaxed because that's what usually happens on beach vacations. But the reality is that this was not a vacation, but a time spent working remotely while also being with friends in Mexico outside of working.  This led to resentment and frustration when working, feeling more physically run down because I wasn't resting, and coming home with thoughts like “maybe I just shouldn't have even gone”… yet if I had gone in with the right expectations, I still might've felt tired coming home, but I would've had thoughts like “it's worth it because that was so fun, and how cool that I have a job where I can work remotely in beautiful places?!” At the end of the day, if you're not happy with the reality… it didn't/isn't matching your expectations… then you can either change your expectations or change your reality. But don't sit between the middle indulging in really negative emotions when you are in control of the way you think about your situation. I'm not saying to just NOT feel negative emotions (trust me, I'm feeling them today), but I do think we can also choose to look at the “bright side.” Listen in as we talk through this thought process together and RIP Stella. While I wish I could've hugged you one more time, I'm happy to know that it was quick, that a family member was home, and that you did live such a great life right up to the end. Time Stamps: (3:32) Losing A Family Pet (6:52) Expectations and Our Feelings (8:29) Your Expectations and Your Fitness Goals (12:02) Managing Expectations and Reality (19:42) The Power of Awareness (23:22) Our Team at Vital Spark (26:29) Working On Your Expectations---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

If you're stuck in the cycle of starting over every Monday, feeling "on track" during the week but spiraling every weekend, this episode is for you. The problem isn't your weekends—it's how you're approaching them! In this episode of 7 Things I Would NOT Do If I Wanted to Stop Starting Over Every Weekend, I'm breaking down the exact mistakes keeping you stuck and how to finally stay on track with your reverse diet, fat loss, and food freedom journey without restriction.

You are bombarded by fitness and health information every single day but there are only a few truths you need to focus on... It can be extremely overwhelming in today's society with ads and content everywhere talking about what you should be worried about when it comes to your health and fitness and we know that pain too. As a health and nutrition company ourselves, we understand it can be a lot so in today's episode, I want to focus on three fitness truths that I believe every woman needs to hear. These truths contradict a lot of what you'll conventionally hear and we think that's a good thing. We'll cover why you don't need to spend as much time in the gym as you think you do, why building bigger muscles is the goal and not getting "toned",  and why effective isn't the same as intense. Let us know which one surprised you the most and if this was helpful! Time Stamps: (1:22) Coming Back From Travel (1:52) Recent Viral Post (8:02) #1: You Don't Need To Spend A Ton of Time In The Gym (14:02) #2: Building Bigger Muscles (19:20) #3: Effective Is Not The Same As Intense (27:57) Please Rate and Review---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

We're so excited to share another incredible coach here at Vital Spark with you Coach Whitney! Coach Whitney joined our team last summer and she came to us with a ton of experience as a coach with 2 years of online coaching and 4 years of in-person training experience.  She's helped hundreds of women transform their bodies. As a pre and postnatal specialist and women's coaching specialist, along with experience working with a lot of perimenopausal clients, she has an impressive resume.⁣ ⁣But she isn't just a powerhouse coach, she has been in the shoes of so many of you!⁣ After sadly losing her mom to breast cancer at a young age, Whit turned her pain into purpose and fell in love with understanding women's health holistically.⁣ Then once she found herself postpartum and with a hypothyroidism diagnosis, she found herself diving even deeper into her own health to prove first-hand that no diagnosis or circumstance has to hold you back from reaching your goals! ⁣ She lost 20lbs and regained her energy, and is now thriving as a mom to 2-year-old Emma and baby Brooklyn, living with her husband and dogs outside of Asheville, NC.⁣ I'm so excited to finally have Whit joining us on the podcast so you all can hear a bit about her story, learn from her experiences, and see why she is such an impressive and loved coach here at Vital Spark.  I personally think that Whit is simultaneously one of the sweetest and mentally toughest people I know. In the time that I've known her I've watched her overcome hardships personally, and always doing so with a smile on her face, ready to share what she is grateful for and still show up and give her clients her all.  Time Stamps:  (1:13) Welcome Coach Whitney! (3:58) Body Image Issues in High School (7:20) Testing TSH Levels and Coming Back “Normal” (14:07) Imposter Syndrome (16:36) The Postpartum Journey (20:12) Full Blown Panic Mode With Second Pregnancy (27:37) Facing Adversity (32:31) Ideal Takeaway For You (33:52) Where To Find Coach Whit---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

William Grazione was invited to speak with Jeff Hoehn, host of the Mind Muscle Connection Podcast. In this episode, William shares his 15-year experience in women's health and total body transformations, emphasizing the importance of an educated approach to dieting. The conversation covers various topics such as the importance of setting a good example for children, managing stress and its impact on fat loss, and effective strategies for dieting to preserve muscle mass. The two also cover the significance of individualized coaching, biofeedback, and understanding the interplay of stress and nutrition on overall health and body composition. Listen for tips on integrating diet breaks, maintaining hormonal health, and customizing fitness programs for optimal results. A special thanks to Jeff Hoehn for having William as a guest on The Mind Muscle Connection Podcast. You can find Jeff YouTube, and everywhere podcasts are streaming, as well as on Instagram at @jeffhoehn_.    

It's normal to say that you have weird cravings when you're pregnant and experiencing all those hormonal changes…  Why is it not more normal to talk about how our day to day cravings could relate back to hormonal changes? You know those times where you are craving those salty pretzels or something savory and you're not really sure why? In this episode we're going to cover some of the most common cravings we experience, and how they could actually be your body communicating with you about your hormones or nutrient status. Many of these explanations are not reasons for us to justify having the thing, but for us to be kinder to ourselves when we struggle with wanting these things or overconsuming these things. Rather than treating the craving by giving the body what it's craving, let's understand WHY we're craving it, and address the root issue. We will cover 5 of the most prominent cravings including salt, sugar and carb, fat, caffeine, and chocolate cravings and why they might be coming up for you.  Time Stamps: (2:05) Increased Cravings This Cycle (4:52) Specific Cravings (7:37) #1: Salt Cravings (15:24) #2: Sugar and Carb Cravings (22:12) #3: Fat Cravings (24:52) #4: Caffeine Cravings (27:54) Insulin Resistance (28:37) #5: Chocolate Cravings---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Coach Zach Ritchie is back for another Coach Talk. We begin speaking about the importance of being flexible with training and nutrition when disasters and live events interrupt progress, and we also review a client success story involving weight loss and body composition success from a past chronic dieter. Other topics include addressing how to relieve client issues that suffer from bloating, and we'll dive into understanding weight changes after a bodybuilding competition.

We've been conditioned to think that weight loss is the goal. That if we just see the number on the scale go down, we'll magically get the lean, toned body we want. But that's not how it works. Weight loss and body composition are not the same thing. Losing weight just means losing weight. It doesn't tell you if that weight is coming from fat or muscle, and it definitely doesn't guarantee you'll look or feel the way you want.   So today, I'm breaking down one of the biggest weight loss myths that we need to UNALIVE.  Yes, we need this myth to disappear because it is holding you back! So let's bust these once and for all so you can focus on what actually works and finally build the body you want.  What I discuss: Fat loss is NOT about eating as little as possible and working out more. A small, sustainable calorie deficit works better than an extreme cut. our workouts stay the same—3-5 strength training sessions per week is all you need. You should NEVER live in fat loss mode. Cycle in and out for long-term results. Reverse dieting is essential to keep your metabolism strong.   If you loved this episode, you'll also love: Episode 46: Why You Should Consider a Reverse Diet https://www.juliealedbetter.com/embrace-your-real/why-you-should-consider-a-reverse-diet-the-only-diet-i-suppor   If you want more from me, be sure to check out... Follow me on Instagram: @juliealedbetter | @embraceyourreal | @movementwithjulie Movement With Julie | App: https://sale.movementwithjulie.com/ Macro Counting Made Simple Online Academy: https://www.macrocountingmadesimple.com/ Website: www.juliealedbetter.com Get my eBook: FREE Macro Counting Ebook Amazon Storefront: Julie Ledbetter's Amazon Page

Emotional eating gets a bad rap, but it's not inherently wrong or “bad.” In "Emotional Eating: The Impact On Your Weight Loss," I'm unpacking how to work with emotional eating in a healthy way, why planning for fun foods is a game-changer, and how tracking macros gives you the confidence to enjoy what you love while staying on track. You'll learn how to shift your mindset, plan ahead, and stop feeling guilty about using food as a source of joy and comfort.

It's time for a pep talk... My motto this year is lean into discomfort. Nothing worth doing comes easy. The price of feeling good is also feeling bad. That's the 50/50 of life. Trying to never feel bad is like trying to outrun your own shadow. Thoughts are like fire: it can cook you dinner or it can burn your house down. It can save you or it can destroy you. You can do hard things. Your brain just wants to make you believe you can't. Think of it like working out. The weights don't become lighter over time, you get stronger. Just because you feel bad doesn't mean you need to change anything (except maybe your own mindset). We hope this episode is a reminder that the things worth pursing are hard, you'll be better for going through it, and trust yourself to push through the tough times.  Time Stamps: (2:47) A Needed Pep Talk Around Hard Things (5:25) Lean Into Discomfort (8:17) What Omar Is Most Proud Of Himself For (10:06) Alcohol Example (18:55) Unpacking With Someone Else (21:20) Tangible Step By Step Process (24:47) What Would My Mentor Think?---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

If you are cutting calories, fasting, cutting carbs, exercise and NOT seeing changes then doing more of that won't work.It tells me that there is something else going on in your body that is making your body SUCK at burning calories.If your body is not good at burning calories that makes weight loss REALLY hard and weight gain REALLY easy.So how do we make your body better at burning calories?That is exactly what this podcast is about!TIMESTAMPS:(00:00) - Intro(01:11) - Reverse dieting 101: What women need to know during menopause(02:07) - The impact of chronic dieting and metabolic adaptation during menopause(10:13) - How perimenopause and menopause accelerates existing metabolic and hormonal issues(12:57) - What is the real purpose of a reverse diet?(14:43) - How to identify if it's time to start a reverse diet(17:58) - Steps for doing a reverse diet(29:21) - Managing expectations as soon as reverse diet is started(35:08) - Assessment tests to help tailor the reverse dieting process according to your needs(37:55) - Why you should make sure you're eating whole foods during a reverse diet(40:05) - Do not rush the reverse dieting process(44:56) - Don't freak out about the scale(46:25) - Work on your relationship with food(50:15) - Consistency is key(52:15) - Don't get married to a trend(53:21) - Celebrate small wins(54:54) - Final thoughts + remindersCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat

We open with our usual chit chat and then move into our usual Q&AIs it possible to reverse diet without gaining body fat?What's the best type of training for someone on Ozempic?Any advice on training around breast implants? Do I need to eat healthy to lose weight? When do you know it's time to end your fat loss phase? The most valuable thing to a podcast is sharing your thoughts through a written review and a 5-Star Rating - it's the ultimate gift! If this episode left you inspired, we'd absolutely love just 1 minute of your time to leave your valuable rating and review. Your feedback means the world to us!Click here the link below to download your FREE Fat Loss GuideTo follow us: Ash: https://www.instagram.com/ash__lane/Brad: https://www.instagram.com/trainwithbrad/And to follow more on our journey across Aus - make sure you're following: https://www.instagram.com/thelanewayontour/To join in Train with Ash before our books close for the year:Join here: https://www.ashlane.com.au/

Food behaviors that seem “normal” may actually be holding you back from a healthy relationship with food. In "5 Common Food Behaviors That Are Actually Toxic," I'm diving into learned patterns like comparing your plate, skipping meals to “save calories,” and the damaging habit of trying to “burn off” what you eat. You'll learn how to identify these toxic habits, why they're harmful, and how to replace them with empowering choices that help you reach your fat loss, reverse diet, and muscle growth goals sustainably.  

We can't wait to share an interview that's long overdue with a new coach to Vital Spark, Coach MacKenzie! MacKenzie joined our team late summer 2024. She came to us with an impressive resume: a Bachelors in Exercise Science, Masters in Kinesiology, and Masters in Nursing, and a combined 9 years of experience as a Labor & Delivery Nurse, Athletic Trainer, and as an Online Coach!⁣ But she doesn't just have the knowledge and experience, she has walked the walk!⁣ Years of a demanding nursing schedule on top of having kids left her with severe hormonal imbalances, no longer looking and feeling like the athlete she had always been.⁣ Once she discovered functional health, her entire world changed! Now she lives the crazy life of being a working mom to 7-year-old Raelynn and 5-year-old Cayden, coaching Raelynn's softball team where they live outside of Nashville TN, managing a household with 2 dogs, and still maintaining her own health & fitness!⁣  I'm so excited for her to share her story with you all, so you can find out why she is such a loved coach on our tea Time Stamps: (1:32) Mckenzie's Background (4:05) Pursuing Athletic Training (6:32) Dreamed Working In Baseball (10:09) Shifting To Nursing School (13:42) Becoming A Mom (16:12) Going Through The FLUSH Protocol (23:30) Shifting Into Coaching (26:32) You're Right About Your Body (28:12) Where To Find---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Are you stuck in a cycle of self-sabotage and perfectionism when it comes to weight loss? In this episode, "Self Sabotage, Perfectionism, and Weight Loss," I'm diving into why extreme plans like 75 Hard set you up for failure and how perfectionism is keeping you from reaching your goals. I'll share my personal journey as a recovering perfectionist, explain why consistency beats perfection every time, and give you actionable steps to create a sustainable plan that works for YOU.  

Why do we sabotage ourselves when it comes to weight loss and food freedom? In this episode, we're diving deep into self-sabotage patterns and why they happen—think shame spirals, all-or-nothing mindsets, and restrictive plans that lead to burnout. I'm also sharing my personal story of breaking free from this cycle and actionable steps you can take to hit your 2025 goals (whether that is fat loss, reverse dieting, or gaining muscle) without giving up the foods and experiences you love.