Episodes

In today’s episode, we welcome back Dr. Sarah Court and Laurel Beversdorf from Movement Logic! We talk about stretching: what it actually does, when it’s useful, and why feeling “tight” doesn’t automatically mean you need to stretch more. We discuss the difference between wanting relief from tightness and needing more range of motion, how strength training can improve flexibility, and why comparing yourself to the bendiest person in yoga class might leave you chasing something your body was neve...

In today’s very special 200th episode, we’re celebrating with the people who have helped make this podcast what it is: our community! We invited listeners to pull up a virtual chair, hang out with us, ask questions, and talk through real-life fitness, nutrition, fat loss, and mindset. We dig into some of the themes that have become foundational to the podcast, including changing our internal dialogue around food and body image, what consistency actually literally looks like, periodizing calorie...

In today’s episode, we’re joined by Elise, coach, mom, and creator of The Skinny on Fitness. Elise shares how her background in culinary school, nutrition, running, and strength training eventually led her into coaching, and we dig into moving beyond the “if it fits your macros” (IIFYM) era, why food quality still matters even when calories and macros are accounted for, and how repeat meals, simple structure, and fewer decisions can make healthy eating much easier to sustain. We also get person...

In today’s episode, we’re answering listener questions around protein intake, calorie tracking, daily movement, and managing cravings. How much protein do you need per day? Is it true that we can’t digest more than 35 grams at a time? What do you do about crazy PMS cravings and hunger? Can I do spin classes instead of daily walking? We also get into the practical side of tracking food, including whether you should weigh food raw or cooked and how to make casseroles, soups, and other one-pot mea...

In today’s SELECTS episode, we’re joined by Barbie Boules,RDN. Best known as The Cognition Dietitian, Barbie is a registered dietitian, cognitive wellness specialist, and optimal aging enthusiast, dedicated to helping women prioritize themselves, experience confidence, excellent health, and genuine joy. Barbie shares her journey into nutrition and her passion for women's cognitive and cardiometabolic health, especially during menopause. She offers practical steps for maintaining metabolic and b...

In today’s episode, we’re talking about what to do when you’re sick, how to decide whether you should work out when you’re under the weather, and why a few days away from your normal routine isn’t going to undo your progress. We break down the “above the neck, below the neck” rule for exercise when sick, talk about when it makes sense to rest instead of train, and discuss what to prioritize with nutrition, hydration, and recovery when you’re not feeling your best. We also get into a very real p...

In today’s episode, we're revisiting one of the most misunderstood parts of a fitness journey: maintenance. We answer listener questions about wanting to eat more without gaining weight, dealing with mental hunger versus physical hunger, and why learning to maintain your results is every bit as important as losing weight in the first place. We also discuss the influence of social media, unrealistic expectations around calories, and why maintenance should never feel like a punishment. We also ta...

In today’s episode, we’re catching up on where we are in life, health, fitness, and our current goals - and, unsurprisingly, life has not exactly been smooth sailing. Iris is in the middle of a 10-12 week fat loss phase at 11 months postpartum, while Amy is continuing to live in maintenance after a major move and a year of focusing on building muscle. We chat about how to make long-term nutrition and fitness sustainable, and how to specifically be flexible without completely abandoning your goa...

In today’s episode, we’re talking about diet culture, body image, extreme thinness, and the ever-changing standards women are expected to meet with dietitian and social media educator Abby Langer. We dig into the return of extreme thinness as an aspirational ideal, the influence of GLP-1s and social media, and why we should be questioning the messages telling us that smaller, younger-looking bodies are inherently healthier or more desirable. We also talk about what malnutrition can actually look...

In today's episode, we dive into what it means to “fall to the level of your systems” in health and fitness, focusing on meal planning and prepping, getting in NEAT, and going to the gym. We share our own experiences and many practical tips for making food prep, meal planning, and nutrition easier. We also move into the fitness side of things, sharing the power of walking, explaining how to rack up steps throughout your days, and how to find your best gym schedule. It’s all about setting yourse...

In today’s episode, we’re talking about lipedema with Dr. Chase Miller, a doctor of physical therapy and certified lymphedema therapist. We dig into what lipedema actually is, how it differs from lymphedema and obesity, what symptoms to look for, and why lipedema is so frequently misunderstood or misdiagnosed. We also discuss what we know - and what we still don’t know - about the role of genetics, hormones, puberty, pregnancy, menopause, and adipose tissue dysfunction. We also get into the pra...

In today’s episode, we're challenging one of the biggest myths in health and fitness: that successful people simply have more willpower. We unpack what the latest research actually says about willpower, self-control, and why relying on motivation and discipline alone is a losing strategy. Instead, we explore how your environment, habits, and daily routines quietly shape the choices you make—often without you even realizing it. We also dive into the deeper reasons people struggle with nighttime ...

In today’s episode, we answer some of the most common questions we get about fat loss, strength training, workout programming, breastfeeding hunger and cravings, what to do when the people around you don't share your health and fitness priorities. We kick things off with a candid conversation about what’s happening in our own lives - from moving houses and navigating postpartum fitness to preparing for intentional fat loss phases - and why timing matters more than chasing the "perfect" plan. Th...

In today’s episode, we’re discussing three topics that have been flooding our client conversations lately: the truth about electrolyte supplements, why higher-calorie foods deserve a place in a healthy diet, and what progressive overload actually means if your goal is building muscle. We separate hydration facts from marketing hype, breaking down when electrolyte supplements might actually be useful, and chat about overcoming the fear of calorie-dense foods, and how constantly chasing the lowes...

In today’s episode, Elaina Efird, Registered Dietitian and Eating Disorder Specialist, joins us to help clarify the fine line between disordered eating behaviors and clinically diagnosed eating disorders. She explains how the level of obsession and obsessive behaviors with food, weight, and body image can be a key indicator, emphasizing the importance of recognizing early signs of unhealthy patterns, and we touch on the growing awareness of conditions like Orthorexia, which can still be incredib...

In today’s episode, we have a real, unfiltered conversation about shame as a motivator, why it doesn’t work long-term, and how so many of us internalized it from diet culture, old-school coaching, and even shows like The Biggest Loser. We unpack what we’re seeing across social media and in our clients - women getting right up to the edge of change… and then bailing on themselves. We discuss the difference between guilt and shame, and why confusing the two can keep you stuck in the same cycles fo...

When you're diagnosed with Hashimoto's, hypothyroidism, lupus, or another autoimmune condition, it's easy to believe your health is out of your control. In today’s episode, fellow Team BFF coach Tiffany Gamble joins us to share her journey from working in healthcare to losing 65 pounds, being diagnosed with Hashimoto’s, hypothyroidism, and lupus, and discovering that the biggest improvements in her health didn't come from trendy supplements or quick fixes - they came from consistently doing the ...

In today’s episode, we're answering more of your most thoughtful questions - from what we do outside of fitness to the lessons we'd share with our younger selves before years of dieting, body comparison, and chasing impossible standards. We talk about hobbies, self-care, body image, and why slowing down might be one of the most underrated skills in health and fitness. We also dive into a topic that comes up constantly in coaching: feeling discouraged by "slow" progress. We unpack why sustainab...

Peptides are everywhere right now. From social media influencers and wellness clinics to fitness circles and longevity enthusiasts, they're being marketed as the next big thing for recovery, muscle growth, anti-aging, and optimization. But what does the science actually say? In this episode, we sit down with Leigh Baxt, PhD, with nearly two decades of experience in translational science and drug development, to unpack the growing peptide trend. We discuss how drugs are actually developed, why m...

In today’s episode, we’re answering listener questions about all things strength training, recovery, fat loss myths, and how to build a workout routine that actually supports your life long term. Fellow Team BFF Coach Bri joins us for a candid conversation about what good programming really looks like, and some red flags to watch for. We talk progressive overload, junk volume, rest periods, recovery, and the difference between training for punishment versus training for longevity and confidence...

In today's episode, we’re switching things up with an "Overrated/Underrated" style breakdown of popular fitness, nutrition, and mindset trends. From mini cuts to cold plunges to those supplements that claim to help with alcohol cravings, we’re giving you our honest, unfiltered takes (as ever) - with plenty of laughs and truth bombs along the way. Whether you’re curious about rucking, spin classes, or InBody scans, we’re cutting through the noise to help you make informed choices that actually s...

In today’s episode, we’re diving into one of the biggest roadblocks to fat loss and consistency - weekends. We talk about how so many people stay locked in Monday through Friday, only to completely shift gears once the weekend hits, treating it like a separate entity with different rules, less structure, and way more “winging it.” We move beyond that into what’s actually driving this pattern - rigid dieting during the week, lack of planning, vague intentions like “I’ll be mindful,” and the ment...

In today’s episode, we sat down with Dr. Sarah Court and Laurel Beversdorf from Movement Logic to chat about the explosion of wellness misinformation online, how social media rewards extreme messaging, most importantly… how to spot a grifter. We also dug into the rise of the “doctor brand” phenomenon - when evidence-based professionals slowly shift from nuanced education into rigid, marketable protocols designed to sell supplements, programs, and fear. From lifting heavy for bone density to cor...

The scale gets way too much power in fat loss conversations, and in today’s episode we’re unpacking why that needs to change. We dig into how scale weight is only one data point, why day-to-day fluctuations mean almost nothing, and how letting a number dictate your mood, choices, or confidence can pull you off track. We talk about plateaus, body recomposition, weight fluctuations from carbs, sodium, hormones, travel, and stress, and why the “boring basics” of consistency matter more than chasing...