Episodes

In today’s episode, we tackle and dissect common fears and misconceptions around chemicals, sugar addiction, strength training for women, and genetics. As always, we aim to clear up some noise from social media and provide grounded and evidence-based perspectives on these hot topics. We break down the misconception that all chemicals are harmful, highlighting how many essential compounds and modern agricultural advancements, such as GMOs and pesticides, have significantly benefited our food sup...

In today’s episode, we’re joined by Barbie Boules, The Cognition Dietitian. 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 me...

Today’s episode is all about navigating the busy summer season filled with vacations, grad parties, and spontaneous weekends away while keeping our goals on track. We share our insights on how to stay focused and resilient, even when life gets a bit chaotic. We walk you through a flexible mindset and a few go-to plans for eating events, parties, vacations, and those unexpected curveballs that summer often throws our way, as well as a “Vacation Re-Entry Plan” into your fitness and nutrition routi...

In today's episode, we dive into the fundamentals of fat loss. We explain the difference between fat loss and weight loss, we break down why fad diets “work,” explain what research has shown to be necessary for fat loss, and teach you how to find the ballpark estimation of your calorie deficit, protein, and fiber goals. We discuss what it means to “eat more and lose weight,” and debunk a few weight loss myths floating around the internet. We share some practical methods to manage hunger while i...

In today’s episode, we sit down with EC Synkowski, a nutrition expert and creator of the 800-gram challenge - a straightforward, sensible, and powerful way to enhance your diet by incorporating more fruits and vegetables. She explains the science behind the challenge and its surprising benefits, including its positive impact on mental health. We explore the myths and misconceptions surrounding organic food and how marketing often leads to unnecessary stress about what we eat, how virtue labeling...

In today's episode, we dive deep into the world of expectations, particularly how we set and manage them in the realms of fitness and fat loss. We explore the origins of these often unrealistic expectations, and tackle the misconceptions and marketing schemes that perpetuate unhealthy and unrealistic dieting expectations. We discuss the importance of understanding energy balance and the dangers of extreme calorie deficits marketed as quick fixes, and emphasize the value of adopting a slow and st...

Samara Toby 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 shares her journey into nutrition coaching, so many practical strategies to incorporate more plants and plant-based proteins into your dietary pattern. She bre...

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...

Dr. Kasey Jo Orvidas is a health psychologist and a certified fitness coach with a Ph.D in Psychology, Her mission: Helping you build strong bodies and healthy lifestyles, starting with your mindset. She has dedicated her career to understanding how cognitive processes influence fitness, nutrition, and overall wellness. In today’s episode, Kasey joins us to explore the concept of stress, the mindsets we have built around stressful situations and reactions, and how our perception of stress impac...

In today's episode, we talk about bits and pieces of our own transformative journeys, and reassess some previously held beliefs about fitness, nutrition, and mindset. Each story highlights a shift from a restrictive perspective to a more informed, balanced understanding of health and wellness. “We wanna have more nutrient density in our diet, but heck… We gotta have some pop tarts, donuts, and pizza to live life and still be able to meet our goals.” - Amy Rudolph “If you’re successful in a wa...

A quick note from us to update you our listeners on some upcoming changes to the podcast! Thank you all for sticking with us thus far, and we hope you continue to listen and learn!

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 ...

In today’s episode, Michelle Carvalho (Macros Fuel Muscles) certified macro coach, joins me to tell her story through yo-yo dieting which began at age 12, culminating in a transformative health journey as she approached her 40s as she embraced macro tracking and rejected food restrictions. She has lost and kept off over 85 pounds and gained a sense of food freedom. We talk all about overcoming food fear, maintenance, balance, weightlifting, self-compassion, and much, much more. “It’d been a lo...

Today, we’re talking all about maintenance and answering your questions! What is it? Why does the scale go up in maintenance? What are normal maintenance fluctuations? Why is maintenance harder than a cut? How do you know you’re lifting heavy enough to build muscle in maintenance? How long do I have to stay in maintenance before another cut? How can I increase my maintenance calories? Can I track progress in maintenance without the scale? Do I have to reverse diet or can I jump right in...

Registered Dietitians Liz Ward and Hillary Wright are the power duo behind Menopause Diet Plan, a resource designed to support women navigating the nutritional, physical, hormonal, and mental challenges of menopause. With over 30 years of experience each in nutrition and women's health, they bring a wealth of knowledge and a compassionate approach to a topic that has long been underrepresented in nutrition, fitness, and health discussions. Liz and Hillary are the co-authors of "The Menopause Die...

Today, we talk all about the magic macronutrient, protein! We discuss the importance of a protein-rich diet and its role in habit building, satiety, muscle growth, and “toning.” We talk about a few common reasons people struggle to eat enough protein, and share some simple ways to integrate more protein into your meals. Since this episode is a replay, you’ll hear us mention Team BFF’s 28 Day challenge from summer of 2023 - which is built to help participants begin building consistent habits and...

Today’s episode is not for the faint of heart. I share my candid and caffeinated thoughts about the disconnect I often see between words and actions and the complexities of achieving personal goals. This episode will challenge you to acknowledge your own disconnects, and it will offer a firm and compassionate nudge towards alignment, accountability, and the genuine effort required to achieve the things you want to achieve and live an overall less frustrating life. “If you don’t look inside and ...

In today’s episode, Won Dolegowski (@wondwellness) joins me to chat all about the importance of aligning fitness and nutrition with personal goals. We chat about the benefits of and problems with fitness classes like Orange Theory, the idea that lifting weights will make "women bulky,” the benefits of marinating in maintenance, the importance of family support and strategies for dealing with family dynamics and partner support in pursuing personal goals, and more… Won D, PharmD is a certified n...

In today’s episode, we discuss how to make consistency easier and offer ideas to help listeners stay on track. We highlight the challenges and responsibilities that come with being in a calorie deficit, and stress the need for integrity and commitment to achieve desired results. We emphasize the individual nature of caloric ranges and the need to find a sustainable approach that suits each person's lifestyle and preferences. We also highlight the significance of adopting a flexible mindset when ...

What makes an exercise effective for hypertrophy? Kelly Mack joins us today to walk us through the criteria needed for an exercise to be effective for building muscle. We also talk about periodizing strength, conditioning, and hypertrophy mesocycles. We talk about combo exercises (not to be confused with compound exercises) and why they’re not the right choice for getting toned, lifting straps, and rep ranges, how cardio plays a role in building muscle. We talk about comparing ourselves to othe...

Self-Sabotage: a struggle many face but often cannot figure out why they’re doing it or what to do about it. In today’s episode, we talk all about it. This one is a must-listen for anyone looking to break free from the cycle of self-sabotage, and anyone seeking practical advice on navigating through the complex emotions and behaviors that accompany them. “The nutrition and exercise stuff, when you boil it down, is really simple. People don't like to hear that, but it is actually kinda easy. It'...

Dr. Gabrielle Fundaro, PhD is committed to combatting gut health BS, bridging the gap between current scientific research and its practical application, and helping individuals make informed decisions about their health and fitness. She holds a PhD in Human Nutrition, Foods, and Exercise and a BS in Exercise, Sport, and Health Education, as well as a decade of experience in both academia, research, nutrition and lifestyle coaching, speaking, and communicating. In today’s episode, Dr. Fundaro jo...

In today’s episode, we discuss a topic that's been buzzing in online forums and client discussions – the scale and its impact on our emotional health and decision-making. As the second month of the year rolls in, we’re notice a troubling trend: people's heavy reliance on the scale to dictate their emotions and choices. We shed light on the misconceptions surrounding body composition and body weight, highlighting how different these can be despite sharing the same numerical value on the scale. W...

In today’s episode, Nichole Andrews, The Oncology Dietitian known for her expertise in nutrition and cancer, joins me to debunk some myths and provide evidence-based cancer prevention advice. We discuss the misunderstood relationship between sugar consumption and cancer, the impact of lifestyle choices on cancer risk, and the importance of a consistently balanced diet. As we discuss alcohol, sleep, processed meats, and fiber, Nichole is is empathetic, practical, and grounded in the latest scient...