Episodes

In today's episode, we dive into the holiday season, touching on everything from festive treats to complex family dynamics. We discuss the blend of excitement and stress this season can bring, especially when it comes to maintaining nutrition and wellness goals amid endless gatherings and abundant holiday foods. We also explore the importance of mindful choices, setting realistic boundaries, having realistic expectations, and recognizing that some holiday indulgences are part of what makes this ...

In today’s episode, Josh Hillis joins us again for a practical and refreshingly honest conversation about skill-building, emotional eating, perfectionism, and the messy, human reality of behavior change. We dive into what it really means to practice eating skills, why the checkbox is the practice, not the outcome, and how the pursuit of excellence looks a whole lot more like peaceful striving than perfection. Josh breaks down the “training-wheels” approach that helps people build confidence slow...

In today’s episode, we unpack what willpower actually is (and isn’t), why the old “finite battery” idea is outdated, and how mindset plus environment design beat white-knuckling every time. Instead of asking “How do I get more willpower?” we shift the focus to systems, routines, and practical conditions that make the healthy choice the easy choice so you don’t have to rely on grit alone. We get super tactical for real life: holiday parties, leftover candy, pantry booby traps, trigger foods, bro...

This week, we’re diving into the messy, human middle between “grit” and “grace,” the space where real change actually happens. I share how I’m navigating life five-and-a-half weeks postpartum while still training, plus Amy and Meri break down clear, practical definitions of grit, grace, and the sneaky ways perfectionism and “toxic grace” can derail us. If you’ve ever graced yourself right out the door of trying, or white-knuckled a plan until it broke or you broke it, you’ll feel seen (and get t...

In today’s episode, I share some personal reflections on the often-stigmatized topic of overeating, particularly in the aftermath of holiday indulgence. I talk about my own Easter “nutritional chaos,” and realistic expectations with your relationship with food. With a mix of humor and sincerity, the discussion turns to the difference between overeating and binge eating, emphasizing that the former is a normal part of life and not synonymous with a disorder. The episode serves as a reminder that ...

On today’s episode, Shannon Collins (@thegymnurse) joins me to her personal story of overcoming health challenges and we bond over similar histories and starting points in fitness, social media, and as coaches. We discuss the oft-overlooked importance of progress pictures and the tendency people have to over-analyze them in an unhelpful way. We discuss gym culture, fostering a welcoming gym environment, overcoming gym anxiety, developing a healthy relationship with food (and eventually moving a...

If you’ve ever hit a weight-loss goal and then asked yourself, “Now what?”, this episode is for you. In today’s episode, we tackle the messy mindset shift around maintenance and your questions about it. We dig into why it feels scary, how it’s misunderstood, and what it really takes to stay consistent without sliding back into old habits or getting stuck chasing the scale forever. Maintenance isn’t about “going back to normal,” it’s about redefining your normal, with more food, more freedom, and...

If you’ve ever wondered what “intuitive eating” really means beyond the Instagram buzzwords, this episode is going to give you the clarity you didn’t know you needed. In today’s episode, Registered Dietitian and Intuitive Eating Counselor Jessy Barron joins us again! This time, to unpack the nuance, the misconceptions, and the surprising overlap between intuitive eating and responsible fat loss. Jessy brings her expertise as an intuitive eating dietitian to explain how this approach isn’t about...

In today's episode, we answer listener questions all about STRENGTH TRAINING. We discuss how a post-mastectomy woman can train toward her first pull-up (spoiler: yes, it’s absolutely possible), and how to use smart progressions like hangs, inverted rows, and eccentrics to build the right kind of strength. We also break down the differences between pull-ups, chin-ups, and neutral-grip variations so you can choose the option that fits your shoulders and your goals. We dig into the “Pilates body”...

Samara Toby (@nomeatmacros) is a certified macro coach specializing in plane-based eating. She has been vegetarian for over 20 years and saw a need for coaches who understand the intricacies of a plant based diet. Even if you’re an omnivore, you will gain so many valuable insights from our conversation, as we branch far beyond plant-based eating. Samara breaks down the importance to incorporating plant-based proteins into meals, whether you're a seasoned vegetarian or vegan, or an omnivore look...

In today’s episode, we answer listener questions! We have a candid conversation about whether bulking is necessary for muscle gain or if it can be achieved while in maintenance, discussing the pros and cons of a bulk, and the importance of intentional training. We discuss what constitutes a true “plateau” and how to measure progress beyond just the scale, the importance of consistency, and why it's crucial to redefine or clearly define success in your fitness journey. We also chat about an “ide...

In today’s episode, we’re joined by Dr. Lauren Colenso-Semple, a muscle physiology researcher, science communicator, and co-owner of MASS Research Review. She's one of the experts actually doing the research, and she’s here to break down the fitness noise and help you make sense of it. We get into cycle syncing myths, creatine hype for brain health, collagen for skin, hair, and nails, inflammation, and the weighted vest walking trend that seems to be everywhere. Lauren helps us understand what ...

In today's episode, we dive deep into Stoic philosophy: what it really means, how it’s been misunderstood, and why it’s so valuable in the messy realities of everyday life. We talk about building emotional resilience, separating concerns from problems, and making intentional choices instead of letting life’s curveballs derail you. We share how Stoic principles show up in real-world situations like holiday meals, unexpected setbacks, and even those little moments when intrusive thoughts whisper,...

In this powerful and inspiring episode, we sit down with Robert Linkul, founder of Training the Older Adult (TOA), to talk about what it really means to age strong. With a background rooted in personal experience, injury recovery, and coaching, Robert shares his inspiring journey from aspiring strength coach for youth to building a movement dedicated to helping older adults reclaim their strength, independence, and health. He shares the deeply moving story of his father, whose transformation fr...

In today's episode, we unpack the loaded topic of “trigger foods” and how to navigate permission-based eating without shame or guilt. We explore what true moderation looks like, why portion sizes aren’t one-size-fits-all, and how your environment and mindset shape your relationship with food more than the food itself. We share our own personal journeys of once feeling out of control around certain foods, and how granting ourselves permission to include those foods, intentionally and mindfully, ...

In today’s episode, Coach Carmen Hayward joins us! She’s a nutrition coach, personal trainer, and proud menopausal woman, who shares her story of breaking free from decades of dieting and finally creating lasting change. From her first Weight Watchers diet at age 10 to owning a salon for nearly 20 years before switching careers, Carmen’s journey is all about reclaiming and embracing food freedom through education and self-trust. We dive into why tracking your food isn’t automatically disordered...

In today's episode, we’re diving into a big conversation around one of the most common traps we see in nutrition and fitness: copy-paste culture. You know the drill: asking for someone else’s calories, macros, or exact plan hoping it’ll work for you too. But here’s the thing: it doesn’t. And if you’ve tried that and crashed and burned, you’re not alone, and it doesn’t mean you’re broken. We get into why blindly following someone else's plan rarely works, and how creating your own (based on your...

In today’s episode, Dal Sekhon joins us to unpack the decades-long journey she’s taken from yo-yo dieting and extreme restriction to sustainable fat loss, cultural food freedom, strength training, and self-trust. Dal shares how losing 120 pounds was just one part of the transformation, and how much more meaningful the internal shifts were. A major shift came when she gave herself permission to include her cultural Indian food in a way that supported both satisfaction and her goals. In this epis...

In today's episode, we’re answering more listener questions! We tackle your biggest questions about plant-based protein, pre-workout fueling, and easy, realistic lunches that don’t involve planning every last bite. Whether you're a vegetarian trying to build muscle or someone wondering if you HAVE TO eat before exercise, this conversation is full of judgment-free, real-life strategies. Whether you’re early in your fat loss journey or deep into the trenches, this episode is a must-listen. As alw...

In today’s episode, we’re joined by longtime listener Amy McCall Carlin! She’s an introverted music teacher, podcast host, and self-guided fitness enthusiast, who shares her refreshingly honest journey toward food freedom, strength, and sustainable habits. Amy never had a formal coach, yet through listening, learning, and trying things out bit by bit, she completely transformed her approach to nutrition, movement, and mindset. Her story proves that you don’t need perfection or a personal traine...

In today's episode, we dig into the real talk around eating out: how often, how much, and whether it’s sabotaging your goals. We’ll challenge you to stop hiding behind “this is just what we do,” and share personal stories, practical strategies, and the mindset shifts required to strike the balance between real life and real progress. From budgeting and convenience to cravings and connection, this conversation covers the full plate. If you’ve ever wondered whether dining out is slowing your prog...

In today’s episode, we welcome back Susan Niebergall - someone who has deeply shaped our journeys and brought us all together in the first place! In this raw and wide-ranging conversation, Susan shares what it’s been like to transform her life in her fifties and sixties, how strength training prepared her for a wildly successful hip replacement recovery, and the mindset shifts that come with aging. From fad diets and Jenny Craig trays to postmenopausal HRT and machine-based workouts, we cover th...

In today’s episode, we’re breaking down one of the most overcomplicated - and misunderstood - ideas in nutrition and fitness: reverse dieting and the transition to maintenance. If you’ve ever wondered when to raise your calories, how to navigate the fear of weight gain, or whether you need to track during maintenance, this episode clears the confusion with real talk and real strategies. We explain why eating more doesn’t mean automatic fat gain, and give you a blueprint for approaching maintena...

In today’s episode, Dr. Allan Bacon joins us for an unfiltered and evidence-based dive into the confusing (and very often manipulative) world of health and fitness content on major podcasts and social media. We get real about why misinformation spreads so easily, how podcast hosts become accomplices to pseudoscience, and the responsibility we all have to demand better sources and explanations. We also unpack hot-button issues around menopause, cortisol, and hormone replacement therapy - with a...