Shows
Mindin' My WellnessHere's Exactly What I'd Do The Next 8 Weeks To Lose Fat Before Summer...If you’re feeling that panic to drop fat before summer and finding yourself eyeing every crash diet and “magic” supplement, this episode is your reality check (and your game plan)!In today’s episode, I’m breaking down why those quick fixes not only don’t work, they could be quietly wrecking your hormones and setting you up for a rebound you definitely don’t want.I’m sharing the real difference between weight loss and fat loss (because yes, it matters), how to set your personal nutrition baseline without cutting out all your favorite foods...2025-04-2922 min
Mindin' My WellnessFix These 5 Common Nutrition Mistakes and Watch Your Body TransformFeel like you’re doing everything “right” with your nutrition? Tracking your macros, getting your workouts in, drinking your water, but your body still isn’t changing? You might be missing a few key pieces that no one’s talking about. In this episode, I’m breaking down the top 5 nutrition mistakes I see even the most dedicated women making… yep, even if your routine feels dialed in.We’re digging into the truth behind “saving calories,” why tweaking your macros too often could backfire, and the real reason that shiny new supplement isn’t the solution you think...2025-04-2218 min
Mindin' My WellnessWhat Diets Cause Yo-Yo Dieting? And How to Stop it Once and For AllEver feel like you’re stuck in a never-ending cycle of dieting—where you lose the weight, only to gain it back (and maybe then some)? You swear THIS diet is going to work, but somehow… you end up right back where you started. I’ve been there. In this episode, I’m breaking down why it’s not your fault and why the real issue might be the way your body’s been trying to protect you all along.We’re talking diet burnout, metabolic adaptation (yes, it’s a thing), and the science-backed strategy that finally helped me...2025-04-1518 min
The PorefessionalsMinding Our Macros with Dani MarenburgWe are so excited to have Dani Marenburg from Mindin' My Macros to talk about moderation, eating for your homones, and diet culture. You can find her on instagram at @mindinmymacros and listen to her podcast Mindin' My Wellness. 2025-04-0852 min
Mindin' My WellnessPostpartum Chat: My 6 Month Postpartum Update - What I'm Struggling With, My Body Recomposition Plan, and MoreSix months postpartum… and wow, it’s been a whirlwind! In this episode, I’m sharing a raw and honest update on how my body, mindset, and priorities have shifted—and trust me, it hasn’t been as “bounced back” as it might seem from the outside.I’m talking about the messy middle… weight fluctuations, new routines, and learning to listen to my body in a whole new way. I’m also answering your top postpartum nutrition + macro questions and sharing how I’m now working with a coach inside my own Macro Accelerator program—walking the walk right along wit...2025-04-0837 min
Mindin' My WellnessTips For Addressing the Negative Stigma Around Tracking Macros With Your CircleEver feel like you're constantly defending your food choices or getting side-eye for tracking macros? You're not alone! In this episode, we’re breaking down the negative stigma around macro tracking and showing you how it’s actually about freedom, not restriction.I’ll share practical tips on how to navigate those awkward conversations with skeptics, OWN your health goals, and communicate them in a way that feels empowering. Plus, you’ll learn how macro tracking can benefit you and maybe even inspire the skeptics around you to rethink their own approach to nutrition. Hit play and let’s di...2025-04-0122 min
Mindin' My WellnessIs Thyroid Dysfunction Slowing Your Fat Loss? | Reset Female Hormones For Weight Loss SeriesFeel like you’re doing everything right but still not losing weight? Your thyroid might be the missing piece.This tiny gland controls your metabolism, energy, and even your mood. The problem? Many women have thyroid issues without realizing it, especially during postpartum, perimenopause, or menopause.In Part 4 of our Reset Female Hormones for Weight Loss Series, I’m breaking down how your thyroid affects fat loss and what you can do about it. No fancy tests or pricey supplements, just SIMPLE lifestyle tweaks you can start implementing today that can make a HUGE difference in y...2025-03-2518 min
Mindin' My Wellness4 Ways to Manage Your Hunger Hormones and Lose Fat (the Changes You Can Make RIGHT NOW to Transform Your Body) | Reset Female Hormones For Weight Loss SeriesFeel like your hunger is out of control, no matter what you eat? It’s not just about willpower—your hormones could be running the show.In this episode, we’re diving into Part 3 of the Reset Female Hormones for Weight Loss Series to break down how leptin (your fullness hormone) and ghrelin (your hunger hormone) impact fat loss. You’ll learn how chronic dieting, poor sleep, and stress can throw them out of whack, making fat loss way harder than it needs to be.But don’t worry, I’ve got you! I’m sharing s...2025-03-1814 min
Mindin' My WellnessThe Truth About Losing Weight in Your 40s and During Menopause (Plus 4 Easy Habits To Reduce Unwanted Body Changes) | Reset Female Hormones For Weight Loss SeriesEver feel like your body is working against you once you hit your 40s? Like those stubborn pounds just show up out of nowhere and refuse to budge, no matter how “healthy” you eat or how many workouts you squeeze in? If you’ve ever wondered, “Is midlife weight gain inevitable for me?” Or “Is there actually something I can do about it?” This episode is for you.We’re diving into Part 2 of the Reset Female Hormones for Weight Loss Series and getting real about perimenopause, shifting hormones, and what actually works to support your metabolism d...2025-03-1114 min
Mindin' My WellnessHow These 3 Key Hormones Are Impacting Your Fat Loss Progress As You Age | Reset Female Hormones For Weight Loss SeriesDo you ever find yourself asking why fat loss feels so much harder for you than it does for other people? You might be wondering if your hormones may be contributing to you not hitting your fat loss goals.In this episode, I explore the hormonal influences on weight loss, focusing on three key hormones: cortisol, insulin, and estrogen. You'll learn about their roles, how they function, and the lifestyle changes you can make to manage them effectively for better fat loss and body recomposition results.Tune in to find out how to work with...2025-03-0421 min
Mindin' My WellnessAre Diet Breaks a Helpful or Hurtful Fat Loss Strategy?Could a diet break be just what your body needs? Or is it going to hinder your fat loss efforts? In this episode, I am breaking down the truth about diet breaks. We'll explore the science behind diet breaks, how they differ from cheat weeks, and their potential advantages for long-term fat loss and overall wellness.If you’re feeling burned out from continuous dieting or simply curious about an effective fat loss strategy, this episode is for you. Tune in to learn how to mindfully incorporate diet breaks and transform your fat loss journey for...2025-02-2516 min
Mindin' My WellnessQ&A: Gaining Weight When Leaving a Deficit, Maintaining Weight Loss After GLP-1, Sneaky Ways to Consume More Protein and More!Are you noticing weight gain after a calorie deficit? Or are you concerned about maintaining weight loss after using GLP-1? These are all questions that I have been getting lately on my Instagram Q&A, and I’m answering them in this bite-sized episode. I’ll share my tips on reverse dieting and recommend optimal intervals for measuring progress. You'll also discover sneaky ways to boost your protein intake, even during stressful times when your appetite isn't cooperating.Tune in to get the answers to these frequently asked questions and more.🆓 Register for my FREE...2025-02-1816 min
Mindin' My WellnessPostpartum Chats on C-Sections + C-Section Recovery with Madeline CusterC-sections can be an unexpected twist in your birth plan, but the approach to C-section recovery can make all the difference. In this episode, I’m thrilled to chat with Madeline Custer, who was an invaluable resource during my early postpartum period.Madeline is not only a wife and mom of two, with a third baby on the way, but she is also the founder and Head Trainer of MOVES APP. With a B.S. in Kinesiology and Exercise Science, she is a certified personal trainer specializing in pre and postnatal training.Join us as we...2025-02-1151 min
Mindin' My Wellness4 Micro-Habits I'm Prioritizing in 2025 for my Mental HealthHow has your 2025 been so far? As we step into a new year, I'm taking a moment to shift our focus from nutrition to a topic equally crucial—mental health. Since becoming a mother, I've been driven more than ever to be the best version of myself for my daughter, and I'm eager to share what has been making a difference.In this episode, I'll reveal the four micro-habits I'm prioritizing in 2025 to enhance my mental health.Join me as I discuss these strategies and explore how they're not only improving my life but could al...2025-02-0428 min
Mindin' My Wellness5 Fat Loss Myths Keeping You Stuck (and What You Can Do Today to Start Seeing Progress)Does fat loss top your list of body goals? You aren’t the only one. Most women come to me for this very reason. However, with all the information out there on fat loss, it’s easy to feel like you’re constantly spinning your wheels and getting nowhere.In this episode, I am going to break down the five fat loss myths that are keeping you stuck from achieving your goals. I’ll explore everything from the science behind each myth to clearing up the misconceptions I commonly see and provide actionable tips to help you finally...2025-01-2832 min
Mindin' My WellnessClient Spotlight: Breaking the Yo-Yo Diet Cycle and Dropping 10 Inches with Melissa M.Raise your hand if you have been trapped in the cycle of yo-yo dieting? Me too. And many of my clients have fallen into this habit as well. So, in this episode, I sat down with a Macro Accelerator student, Melissa, to find out how she broke the cycle. Melissa is a 38-year-old mom of 2 girls, an Educator by day, and small travel business by night. She has done most major calorie-restrictive diets in the past but has seen unsustainable success. We’ll dive into the strategies that helped her transition from restrictive diets like keto and int...2025-01-2133 min
Mindin' My WellnessHave You Hit a Fat Loss Plateau? Here's How to Break Through ItDo you feel like you have hit a fat loss plateau? You are probably asking yourself, “What is going on?” So, I thought it would be super helpful to dive into what you need to know about fat loss plateaus. I'll explain what a fat loss plateau actually is—and what it isn't. And then, I'm going to give you five tips for overcoming that fat loss plateau and explain when maybe it's time to stop eating in a deficit and reverse diet if you actually have hit a plateau.I understand how incredibly frustrating and demo...2025-01-1435 min
Mindin' My WellnessWhen Should You Increase Cardio For Fat Loss?Are you constantly swapping spin classes for extra calories burnt and still not seeing results? While it can be tempting to increase your cardio to try and expedite fat loss, it shouldn’t be your first priority. In this episode, I’ll break down the four key areas you should focus on before you consider adding more cardio. Because without addressing these, simply doing more cardio won’t be effective.So, if you’re ready to learn when and how to properly incorporate cardio for fat loss to achieve the best results—without sacrificing your health or v...2025-01-0714 min
Mindin' My WellnessBest of 2024: Top Nutrition, Health, and Wellness Advice We Heard (and Loved!)Can you believe we're already at the last day of 2024? This year has probably been the biggest year of my life, so to cap it all off, I’m sharing clips from your favorite episodes of the year.This episode is packed with golden nuggets, from my personal milestones to the invaluable lessons I've learned, to set you up for a successful health journey in 2025.If you're ready to leave yo-yo dieting behind and embrace a balanced, mindful approach to your health, this episode is tailor-made for you. Grab your headphones, fill up your water, an...2024-12-3110 min
Mindin' My WellnessYour Step-By-Step to Planning Your Body Goals For 2025New year, new me, right? It’s that time of year when I see many people setting their body goals for the year ahead. But, my friend, you are setting yourself up to fail if you don’t go into the year with a game plan. In this episode, I will explain why it's important to have a game plan, to set goals, and to have a roadmap for the entire year. I will then explain exactly how I would plan that out step by step. So, if you are ready to head into 2025 with your b...2024-12-2430 min
Mindin' My Wellness3 Month Postpartum Update: Weight, C-Section Recovery and MoreI can not believe I am three months postpartum at the time of recording this episode. And let me tell you, I just love talking about my postpartum experience. So, I thought it was about time I gave you all an update. In today's episode, I’m sharing an in-depth look into my postpartum journey and dive into the various aspects of this new phase, from body changes to emotional experiences and everything in between. I address the popular but often misleading concept of "bouncing back" and share why I focus on feeling good rather than dieting. I a...2024-12-1717 min
Mindin' My WellnessNutrient Timing: When and What Should I Be Eating to Maximize Results?Could you improve your health and fitness results by using nutrient timing? While focusing on getting the right macronutrients is a priority, nutrient timing could help you optimize your results. In this episode, I break down the two main categories as it pertains to nutrient timing - how to time nutrients around workouts and sleep. So, I’ll be breaking down the best times to eat protein, carbs and fats based on the current scientific research for those two categories and how it can help maximize things like energy, recovery, muscle growth, and sleep quality.If...2024-12-1022 min
Mindin' My WellnessIs Intermittent Fasting The Right Approach For You?Will intermittent fasting work for your goals? This is a common question that is dropped into my DM’s, so in this episode, I will break down what you need to know to make the right decision around time-restricted feeding, also known as TRF or fasting.We'll break down the pros and cons of fasting for both muscle development and fat loss, and discuss the role protein intake plays in achieving muscle protein synthesis. I'll also share strategic advice on navigating social events and managing hunger with a fasting schedule.So, if you're pondering fasting as...2024-12-0323 min
Mindin' My WellnessWhen Did "Health" Become So Extreme?Is there a right way and wrong way to do ‘health’? With all the information out there, it can be easy to fall into the trap of thinking that way. That’s why, in this episode, I am exploring the gray area in between. We'll explore the black-and-white thinking surrounding health and wellness, the pressure to pursue perfection, and the often-overlooked gray area where balance and mental well-being reside. I'll share personal insights and practical tips for navigating this gray area, from making mindful choices about products and ingredients to prioritizing mental health. If you've ever fe...2024-11-2623 min
Mindin' My WellnessHow Shifting This ONE Belief Can Change Your LifeHow often do you find yourself adopting the mindset of ‘once I have X, then I can do Y’? Whether that’s fitness, health or anything else in your life, we have all been there. In today's episode, I'll debunk this common belief and share how taking "messy action" can pave the way to your goals, no matter the conditions.I'll walk you through my own postpartum journey, where I overcame the excuse of needing a home gym to start working out, and how this mindset shift transformed my path to wellness. Plus, I'll share practical strategies for se...2024-11-1921 min
Mindin' My WellnessBreastfeeding and Body Recomposition: Can You Accomplish Both?Are you a breastfeeding mama wondering if it is possible to achieve body recomposition during this phase of your life? I recently sat down with Dr. Shannon on her podcast ‘The Dr. Shannon Show’ to answer this question.We discussed the unique caloric and macronutrient needs during breastfeeding, the role of hormones on our body's hunger cues, and my recommendations for pursuing body recomposition during breastfeeding.If you are ready to find the balance between breastfeeding and your body goals this is the episode for you. 🆓 Register for my FREE Training, 3 Steps to Transfo...2024-11-1235 min
Mindin' My WellnessDo you have to be in a deficit to lose body fat?It’s the question I get asked almost every day: “Do I need to be in a calorie deficit to lose body fat?” And while the answer to this question could seem like a yes or no, there is so much more to unpack. This episode will highlight what you need to know about being in a calorie deficit and what it really takes to lose body fat. I’ll dive into the differences between weight loss and fat loss, the critical role of macronutrients, and why not all calorie deficits are equal. And if you have been rely...2024-11-0526 min
Mindin' My Wellness70. How Understanding Your Attachment Style Can Improve Your Relationships with Steph RiggHave you ever felt like you and your partner aren’t on the same page? Our relationships directly impact our overall health, and that is why I am excited to have Stephanie Rigg on this episode to teach us about attachment styles and what they can mean for your relationship. Stephanie Rigg is a certified relationship coach and host of the On Attachment podcast. Her work explores how an understanding of our attachment patterns can help us to build healthier, more fulfilling relationships with ourselves and others.If you are ready to see your relationship thr...2024-10-2938 min
Mindin' My WellnessOvercoming Her Fear of Carbs and Orthorexia With Dani From @danishealthyeatsHave you ever found yourself fearing carbohydrates? Are you guilty of cutting out entire food groups, often to the detriment of living your life? In this episode, I am joined by Dani from @danishealthyeats to share how she overcame her fear of carbs and orthorexia.Dani Breiner is a holistic nutritionist & personal trainer. After battling an eating disorder for over ten years & helping support her fiancé through a rare cancer diagnosis, she began sharing wholesome, real-food recipes online in hopes of educating others on the importance of nutrition & wellness from a preventative & healing standpoint. In th...2024-10-2235 min
Mindin' My WellnessQ&A: When to Enter a Reverse Diet, How Much Time Should You Spend At Maintenance and More!Have you been wondering if it is time to enter a reverse diet? You aren’t the only one. I once again opened up a Q&A on my Instagram Stories to answer your most-asked questions. In this episode, we're diving into when to enter a reverse diet. Plus, I’ll tackle two more hot topics that always pop up: choosing between hitting protein or your calories and the right amount of time to spend in maintenance.Tune in to this bite-sized episode to find out the answers! 🆓 Register for my FREE Training, 3 Steps to...2024-10-1524 min
Mindin' My WellnessHow to Properly Use the Scale to Measure ProgressAre you getting too hung up on the number on those dang scales? The scale is just one data point and can be misleading if relied upon alone to gauge progress. If the scale has been messing with your confidence or mental well-being, this discussion is for you.I'll walk you through the importance of using additional progress markers such as body measurements, photos, and biofeedback to get a holistic view of your journey. We’ll also touch on advanced methods like DEXA scans for those who crave detailed insights.So, if you're ready to ta...2024-10-0827 min
Mindin' My WellnessNavigating Fertility and PCOS with Cory Ruth of @thewomensdietitianAre you struggling to navigate the complexities of fertility and PCOS? Finding reliable answers can often feel disheartening. That’s why I’m so excited to bring you this episode with Cory Ruth of @thewomensdietitian, my go-to expert for all things related to PCOS.Cory Ruth is a Registered Dietitian Nutritionist and women's health expert & is the founder and principal of The Women's Dietitian, a private practice and digital platform for women seeking nutrition support for hormone balance, PCOS, fertility, and weight management. She specializes in PCOS and nutrition therapy for infertility and assisted reproductive technology. In...2024-10-0141 min
Mindin' My WellnessMy Positive Birth Story: An Unexpected C-Section DeliveryIt's finally here—the episode many of you have been waiting for: my birth story. While things didn't go exactly as planned, I still view it as a profoundly positive experience, and I'm thrilled to share every detail with you.Join me as I recount the intense labor, the relentless contractions, and the critical decision to opt for an epidural. I'll highlight the incredible importance of having support, the need to stay flexible with your birth plan, and how taking charge of your choices can transform a potentially overwhelming experience into one filled with pride and satisfaction....2024-09-2452 min
Mindin' My WellnessClient Spotlight with Jamie: From Eating 1,400 Calories to 1,900 Calories and Completely Transforming Her Body at 40Transforming your eating habits and body at any age can seem like an uphill battle, but get ready to be inspired. In this client spotlight episode, I'm joined by Jamie, a proud graduate of The Macro Accelerator (TMA) program, who completely transformed her body at 40.Jamie is a 41 year old teacher who has struggled with her relationship with food and exercise for most of her life. In 2023, she was introduced to the idea of macro counting and while normally she has a difficult time with change, she decided she needed a new mindset if she wanted the...2024-09-1748 min
Mindin' My WellnessThe Benefits of Strength Training in Your 40's, 50's and Beyond with Angie Ward of @angiesfitfixIs it ever too late to start strength training? You might be surprised to learn that the answer is a resounding no. To explore the transformative benefits of strength training, I'm joined by Angie Ward of @angiesfitfix.Angie is a mom of 5 and a grandma to 2, so she knows how tough it can be to fit fitness into a busy lifestyle! In her 28 years of experience in the fitness industry, Angie has coached just about every fitness format, from cycle to yoga to HIIT, but over the last 10 years, her primary focus has been on strength training...2024-09-1037 min
Mindin' My WellnessHow to Use Protein to Your Advantage For Fat LossAre you ready to use protein to its full advantage? There is a reason I am known as the protein queen, and in this episode, I am going to share with you exactly how you can use protein for fat loss. I’ll be sharing how protein can boost satiety, reduce hunger, enhance caloric burn, and regulate blood sugar levels. I’ll also share practical tips for increasing protein intake without overloading with fats. So grab your headphones, fill up your water, and get ready to learn how you can harness the power of protein to tra...2024-09-0323 min
Mindin' My WellnessNavigating the Postpartum Transition with Tayla Burke and Tori DietzIf you are a new mom entering the postpartum period and are looking for some honest, real-life advice and stories, then you are in the right place. In this episode, I am joined by Tayla Burke and Tori Dietz for a heartfelt discussion on navigating the postpartum period.Tayla & Tori are the co-hosts behind Did We Just Become MILFS? the new mom podcast where they dive headfirst into the wild and wonderful world of motherhood while simultaneously fighting to keep their own identities alive. They highlight the highs, lows & everything in between bringing listeners real conversations about...2024-08-2745 min
Mindin' My WellnessReducing Cellulite: Is It Possible and How Can I Do It?Ever wondered if it's possible to reduce cellulite? In this episode, we're diving into the science behind cellulite and the myths surrounding all those creams and lotions that claim to eliminate it. Spoiler: they're not quite what they claim to be.We'll explore what cellulite really is, how common it is (hint: 80 to 90% of women have it), and what factors contribute to its development. Plus, I'll share evidence-based strategies for reducing its appearance, including fat loss, strength training, and even lymphatic drainage massage.So, if you're tired of mixed messages and want practical tips for...2024-08-2015 min
Did We Just Become Milfs?Ep. 29 Macros for Moms with Dani MarenburgThis week we are so excited to welcome macro coach & soon-to-be mom Dani Marenburg to the pod. She's helped over 1,000 women transform their bodies, increase energy levels & gain so much confidence through her balanced approach with macros. This convo was soooo informative & really inspired us to get back in the kitchen, up our protein intake, & just fall in love with making simple meals that not only fuel our bodies but our tastebuds too. Key Takeaways:How the world of macros isn't just for gym junkies and muscle builders How tracking macros can support you & your body th...2024-08-2057 min
Mindin' My WellnessShould I Focus on Fat Loss or Building Muscle First?If I asked about your fitness goals, chances are you’d say, ‘I want to lose fat and build muscle.’ But is it really possible to achieve both simultaneously?In this episode, I'll delve into the complexities of body transformation and discuss why there's no one-size-fits-all answer. We'll explore the concept of nutrition periodization and how achieving sustainable progress often requires cycling through different phases while tuning into your body’s unique responses.If you’re wondering whether to focus on fat loss or building muscle first, the insights you need are right here in this episo...2024-08-1328 min
Mindin' My WellnessThe Impact of Insulin Resistance on the Body and How to Reverse It with Dr. Morgan NolteHave you heard of the term insulin resistance but are unsure what it means, let alone how it can affect your health and well-being? This is a hot topic that I have wanted to cover for some time, and I have finally found the guest for it – Dr. Morgan Nolte. Dr. Morgan Nolte is a board-certified clinical specialist in geriatric physical therapy. Recognizing a lack of preventative education and care that focused on reversing risk factors instead of just treating symptoms, Dr. Nolte founded Zivli, an online course and coaching program that helps adults reverse insulin resistance for...2024-08-0637 min
Mindin' My WellnessFood Tracking App Q&A: Tracking Meals Out, MyFitnessPal Free vs. Paid Versions and More (Part 3)Are you excited about dining out but unsure how to log it in your food tracking app? Ever wondered if you need to spring for the paid version of MyFitnessPal? Join us for the final installment of our three-part series where I answer your top questions about making the most of your food tracking app.In this episode, I'll share all my favorite hacks, tips, and advice to help you track your meals with precision—even when you're enjoying a night out or cooking with oils and fats. Whether you're just starting with macro tracking or looking to...2024-07-3026 min
Mindin' My WellnessFood Tracking App Q&A: Pre-logging Tips, Tracking Alcohol and More! (Part 2)Have you been missing tracking those licks, bites, and tastes into your food tracking app? Or maybe you are forgetting about that seltzer you had the barbeque on the weekend. Tracking these can often seem overwhelming, so in this episode, I am answering five more of the common questions I get asked about food tracking. I’m sharing my pro tips on tracking alcohol, my essential pre-logging tips and guidance on accurately logging food measurements. Plus, I'll explain the importance of consistent tracking, from bites to big meals, making the process simple for beginners. If you...2024-07-2331 min
Mindin' My WellnessFood Tracking App Q&A: How to Create Recipes, Weighing Raw vs. Cooked and More! (Part 1)Feeling overwhelmed and slightly lost when it comes to logging your macros in your food tracking app? You're not alone—my DMs are filled with people asking similar questions about using their food tracking app effectively. So, over the next three weeks, we'll dive into your questions to help simplify your food tracking.I’ll be tackling your questions about whether to log foods as raw vs cooked, how to navigate creating recipes in the app, and the best ways to use placeholders. If you're eager to master your food tracking skills, this is your go-to episode. Now...2024-07-1630 min
Mindin' My WellnessDebunking Common Fitness Trends and Building Muscle Through “Gentle Consistency” with Dr. Shannon of @dr.shannon.dptIf your body isn’t absolutely wrecked after you strength train, did you even strength train? If you are nodding along to that sentence, prepare to have your mind blown. I am joined by Dr. Shannon of @dr.shannon.dpt to debunk common fitness trends and tell us why gentle consistency is the key to long-term muscle growth and overall health. Dr. Shannon is a former physical therapist and the founder of Evlo Fitness. Her goal is to educate about the science of exercise so more women can get stronger without wearing their bodies down. Dr. Shannon has...2024-07-0940 min
Mindin' My Wellness5 Signs You Need To Change Your MacrosEver wondered if it's time to tweak your macros? Or maybe it’s been a while, and you are ready to dust off the macro assessment from last year and give it another go? Before you do, you need to listen to this bite-sized episode. Tune in to discover the five signs that it’s time to change your macros, from listening to your biofeedback to knowing when you have hit a plateau (hint: it takes longer than a week!). For anyone striving for optimal health and fitness, this episode is a must-listen to ensure your nutrition stays...2024-07-0224 min
Mindin' My WellnessHonest Chat: How I'm Navigating a Stressful Life Transition and the ONE Thing I'm Doing to Get Back On Track With My NutritionTransitioning through stressful life changes can make it tough to prioritize nutrition, even for a seasoned sustainable nutrition coach like myself. In today’s bite-sized episode, I’m getting real and vulnerable about my recent challenges with maintaining healthy food choices amidst the chaos of pregnancy and moving homes.You'll hear firsthand how even those who teach nutrition can struggle. I'll dive into the one critical change I made to get back on track and how this simple, manageable adjustment can create a positive ripple effect in your overall wellness routine.If you're feeling spread thin...2024-06-2525 min
Mindin' My WellnessShould You Track Macros While Pregnant and Postpartum?Are you a mama-to-be or a new mom wondering if you should track macros during your pregnancy or postpartum period? This episode is for you! I’m diving into trimester-specific nutrient needs, postpartum recovery, and practical tips for balanced meals. Plus, I’ll be sharing a small update from my own pregnancy journey, including strength training modifications and giving in to those cravings sometimes. Whether you're pregnant or postpartum or supporting someone who is, this episode will provide essential guidance and support. Don't miss out on this chance to gain knowledge that can make a differ...2024-06-1833 min
Mindin' My WellnessWhen the Bloat is REAL: How to Heal Your Bloating For Good with Hannah AylwardAre you feeling bloated and frustrated? I’ve been in your shoes and know how tough it can be. That's why, in this episode, I'm joined by Hannah Aylward, a Certified Holistic Health Coach and Gut Health expert. We'll delve into why effective digestion involves much more than just the foods you eat, from the role of your nervous system to the importance of stomach acid levels. Plus, we discuss techniques like breathwork and meditation and how embracing a diverse, whole-foods-based diet can support your gut without imposing unnecessary restrictions.Hannah, the founder of HAN—a functional nutr...2024-06-1139 min
Mindin' My WellnessClient Spotlight: How Claire Achieved Body Recomposition While Leading a Busy Life at 42Is there ever a perfect time to start working towards your body recomposition goals? In this episode, we're joined by Claire, a past client of The Macro Accelerator Program, who will inspire you to take that first step, no matter the timing.In this episode, Claire shares her shift from high-intensity workouts that left her feeling stressed, to a sustainable strength training routine. She discusses the benefits of having a personalized plan that complements her lifestyle, and how consistent, balanced eating has significantly improved her energy, mood, and overall stability throughout the day. Claire also reveals how...2024-06-0437 min
Mindin' My Wellness7 Tips for Navigating Summer Without Sacrificing Your Body GoalsThe countdown to summer (and all the fun that comes along with it) is on, but how can you navigate this season without sacrificing your body goals? I’ve got you covered my friends, with my 7 tips for navigating this summer, including barbeques, holidays, and events! From front-loading your day with protein to tracking your meals and staying hydrated, these strategies are designed to make your summer both enjoyable and healthy. So whether you are trying to hit some strict body goals or just want to keep your wellness in check, these tips are for you! Now, let...2024-05-2835 min
Mindin' My Wellness5 Ingredients to Avoid for Optimal Health with Janine Higbie, CDNEver wonder what hidden ingredients might be sabotaging your health goals? This episode could be the eye-opener you've been searching for. Join us as we uncover the truth about common food additives with Janine Higbie, a licensed Dietitian Nutritionist with a master's in Integrative and Functional Nutrition.Janine specializes in women's health, focusing on hormones and fertility through early motherhood at her clinical practice, JH Wellness. As a mom of three, Janine combines an approachable, real-world perspective with the latest research-backed science to help you and your baby thrive.Tune in to discover the five...2024-05-2135 min
Mindin' My WellnessQ&A: How to Increase Protein Without Fat, Tips For Speeding Up Fat Loss, Go-To Fiber Sources and MoreAre you struggling to increase your protein intake without increasing your fats? Or maybe it’s increasing your fiber intake that has you frustrated? In this episode, I’m answering your burning questions about boosting your protein intake without fats, efficient approaches to fat loss, the best ways to integrate fiber into your diet, and so much more!Whether you're trying to simplify your diet, speed up fat loss, or just maintain a healthy eating pattern, today's episode is packed with actionable advice that answers what you want to know. Let’s dive in!🆓 Register for my FR...2024-05-1431 min
Mindin' My WellnessHow to Strength Train and Leverage Your Pelvic Floor Throughout Pregnancy For a Smoother Delivery and RecoveryWhen you first think of pregnancy, you probably don’t associate strength training with it. However, the right strength and pelvic floor training during pregnancy can really make a difference throughout your pregnancy and beyond. That’s why I am so excited to jump into today’s episode with my guests, Krystle Howald and Amy Kiefer, the sister duo behind Expecting and Empowered, a pregnancy and postpartum fitness company that aims to help women navigate this challenging time with safe and efficient workouts. In today's episode, we discussed the benefits of strength training during pregnancy, the pelvic floor...2024-05-0736 min
Mindin' My WellnessHow Many Calories Does Thermic Effect of Food Burn? | Calorie Burning SeriesWelcome to the Calorie Burning Series!Would you believe me if I told you that the type of food you eat can contribute to the number of calories you burn in a day? In part three of our Calorie Burning Series, I am diving into the thermic effect of food (TEF), and how you can use this information on your health journey. I'm going to cover what the thermic effect of food is, how much of an impact it has on the number of calories you burn per day, and how you can influence your T...2024-04-3015 min
Mindin' My WellnessWhy More Hours of Workout Doesn't Mean More Calories Burned. Here's What You Need To Know About the Thermic Effect of Activity | Calorie Burning SeriesWelcome to the Calorie Burning Series!Have you ever heard people say things like ‘take the stairs’ or ‘park further away and walk’ when it comes to losing weight? You might be wondering if these little changes make a difference when it comes to burning calories, and in this episode, I will show you why they do. In part two of our calorie burning series, we delve into our second category of daily energy expenditure with a focus on daily activity—or what I like to call 'TEA,' the thermic effect of activity. I cover the t...2024-04-2326 min
Mindin' My WellnessHow to Use Your BMR in Shaping Your Caloric Burn Rate | Calorie Burning SeriesWelcome to the Calorie Burning Series!I’m so excited to bring you this 3-part series on how we burn calories for the next 3 weeks! We’re breaking down the three different ways in which we burn calories on a day-to-day basis, and what you can and can't control within those to optimize and use them towards your advantage. I created this series to help you meet your goals, whether that's fat loss, body recomposition, or just increasing your energy and feeling really good as we head into summer.In part one of this...2024-04-1617 min
Mindin' My WellnessNavigating Macros With a Plant-Based Diet with Samara of @nomeatmacrosAre you struggling to hit your protein targets on a plant-based diet? This episode brings you the protein-packed solutions you've been searching for. I am joined by Samara of @nomeatmacros on Instagram to dive into navigating protein while on a plant-based diet. Samara is a Macro Coach and has been a vegetarian for over 20 years. She has learned how to properly nourish her body on a plant-forward diet through a lot of trial and error. She now shares what she has learned along the way to those wanting to feel their absolute best while being plant-based.2024-04-0923 min
Health Uncovered with Mercedes Cook19. How to Stop Yo-Yo Dieting and Properly Fuel Your Body With Macronutrients to Look and Feel Your Best with Dani MarenburgAre you stuck in a cycle of yo-yo dieting? Are you ready for an approach that will fuel your body and make you feel your best? In this episode, I am joined by double-certified nutrition coach Dani Marenburg to explore macronutrients and their phases. Dani specializes in optimizing macronutrients and lifestyle habits and is passionate about helping other women reach their ultimate body transformation goals, all while enjoying a life well lived through following a macro-focused diet. Dani was a past yo-yo dieter, cardio junkie who transformed her body and entire life by ditching past diet culture m...2024-04-0438 min
Mindin' My WellnessIf I Wanted to Lose 10lbs By Summer, This is What I'd Do...Are you looking to shed some pounds before Summer is here? This time of year, I get flooded with women looking for support leading into summer. While now is the perfect time to plan a deficit, we want to make sure that we approach weight loss in a way that's supporting your nutrition plan with lifestyle habits that will assist your health goals in the long term.So in this episode, I am diving into what I would do if I wanted to lose 10lbs by Summer. I’m sharing how nutrition periodization plays a crucial role, th...2024-04-0247 min
Mindin' My WellnessShould You Be Taking Creatine?Curious about creatine and whether it's the right supplement for your fitness goals? This episode has got you covered. We're diving deep into everything you need to know about creatine - exploring how it works in our bodies, its benefits, and how to use it effectively.While creatine is not a magic pill that some may have you believe, it can definitely be a game changer when it comes to boosting muscle strength and performance. Wondering if creatine could be the boost you're looking for? Tune into today's episode to discover all about this popular supplement and...2024-03-2629 min
Mindin' My WellnessRegulating Blood Sugar For Optimal Health with Jess of @nourishedbynutritionEver feel like you're strapped into a blood sugar rollercoaster, with its highs and lows affecting everything from your energy levels to your sleep and hormonal balance? Blood sugar regulation is a topic I've touched on before, but today, I'm thrilled to go deeper with one of my favorite wellness voices on Instagram, Jess from @nourishedbynutrition.Jess is a Registered Dietitian Nutritionist with a Master's in Nutrition Therapy. She specializes in women's hormone health, blood sugar balance, and helping women optimize their wellness through every season of life without obsession or perfection.In this episode...2024-03-1942 min
Mindin' My WellnessSURPRISE... I'm Pregnant!! How We Found Out, The First trimester and More!I'm pregnant! And while I'm absolutely over the moon to share this news, the journey here was anything but straightforward. After two years of grappling with fertility challenges, I'm filled with joy to finally bring you this episode and let you in on our incredible journey.Having been open about my struggles with hypothalamic amenorrhea and gut health issues, this episode is a deep dive into my experience. From the steps I took to restore my menstrual cycle to the indescribable happiness of finding out we're expecting, I'm sharing the highs and lows we've experienced....2024-03-1237 min
Mindin' My WellnessWhy I Don't Believe in "IIFYM" as a Macro CoachHave you ever seen #IIFYM on socials? If you are unfamiliar with the term, it stands for 'If It Fits Your Macros'. While this phrase may seem tempting, I will explain why: if you see a macro coach using this phrase - RUN! I will dive into the critical roles of balance, micronutrients, and the thermic effect of food in achieving your fitness goals and promoting overall health and well-being. Plus, I'll introduce you to my 80/20 rule—a practical strategy for enjoying whole foods and the occasional treat without the guilt or sense of restriction often associated wit...2024-03-0525 min
Mindin' My WellnessClient Spotlight: Transitioning from Keto to Macros and Overcoming the Scale with Christina H.Have you ever been tempted by the Keto diet? Before taking the plunge, you’ll want to hear this episode. I am joined by another one of my incredible Macro Accelerator clients, Christina, who will share her journey from Keto to Macros.Christina, the owner of Sun Soul Style Interiors, turned to a Keto Diet when her wedding was approaching in 2019. She soon discovered that it was not a sustainable option when the weight started to pile back on. Once she found weight training, she found herself transitioning from Ketos to Macros to fuel her strength training se...2024-02-2741 min
Mindin' My WellnessMy Hormone Journey: Hypothalamic Amenorrhea, Candida and More!Ever wonder what really lies behind those frustrating symptoms of irregular periods and acne outbreaks? Well, in this episode, I open up about my personal hormone journey and how I got to the root cause of my irregular periods and acne flare-up. From Hypothalamic Amenorrhea to battling Candida, I'm sharing the knowledge I've gained in my two-year journey to heal my gut and rebalance my hormones.Join me as I share the ins and outs of my journey, offering insights into the strategies that helped me heal and how they might help you too. Whether you're contemplating...2024-02-2040 min
Mindin' My WellnessOzempic, Wegovy, Mounjaro + More: How to Sustain Results If Your Goal Is Not Long-Term UseBefore we dive into today’s episode, I want to preface by saying please speak with your medical provider if you have any questions on this topic at all.The rising popularity of medications like Ozempic, Wegovy, and Mounjaro for weight loss might have you questioning the implications of using type 2 diabetes medication for this purpose. What should you know before starting these medications? In this episode, I am going to dive into evidence and research surrounding the use of these drugs for weight loss, offering insights for those currently on the medication or considering it. W...2024-02-1322 min
Mindin' My WellnessHow to Overcome PCOS with Lacey Dunn MS, RD, LD, CPTNavigating a PCOS diagnosis can be overwhelming, but this episode might just be the game-changer you need. I’m joined by Lacey Dunn MS, RD, LD, CPT, a functional medicine dietitian, for an in-depth conversation about PCOS management and wellness.Lacey specializes in physique enhancement, hormone imbalances, thyroid disorders, gut health, PCOS, adrenal dysfunction, and metabolic resistance through her online coaching platform called UpliftFit Nutrition. She also formulated and created a supplement company, Nourish Well Nutrition, that provides third-party tested evidence-based supplementation. Tune in for valuable insights and strategies to empower your journey with PCOS. We...2024-02-0643 min
Mindin' My WellnessComplete vs. Incomplete Proteins: Do Both Count?Ever find yourself feeling confused as to whether complete and incomplete protein sources both count towards your protein goal? Or maybe you’re thinking “What the heck is a complete protein versus an incomplete protein source?” We're going to dive into all of it! I'm going to cover what complete versus incomplete protein sources are, whether you can count both complete and incomplete protein sources towards your overall protein targets, and uncover the vital role that amino acids play in our bodies. But that's not all—I'll also reveal the secrets to building muscle with the right...2024-01-3023 min
Mindin' My WellnessClient Spotlight: Down 11 lbs & 15 Inches Without Giving Up Dessert with IsabelHow does a soul cycle enthusiast go from an overindulgent college lifestyle to losing 11 lbs and 15 inches, all while maintaining her love for dessert? In our second client spotlight, I am chatting with Isabel about her journey from her days as a high school soccer player to becoming a spin cycle queen, and now she has reclaimed her health and confidence. Isabel is a teacher from Denver who is sharing her eight-year journey of fitness ups and downs. Not only is she sharing her physical changes but the mindset and mental health shifts that came along with i...2024-01-2340 min
Mindin' My WellnessPart 2: Alcohol + Hormone Health with Dr. Brooke SchellerEver wondered about the extent to which alcohol influences your hormones? In the second part of our discussion, I welcome back Dr. Brooke Scheller, a Doctor of Clinical Nutrition, author, and the founder of Functional Sobriety. Dr. Scheller brings a wealth of knowledge on the link between alcohol consumption and hormonal imbalances, shedding light on an often-overlooked aspect of alcohol's impact on the body. Through her research and own personal experiences, she aims to help others change their relationship with alcohol.Join us on a continuation of our discussion on alcohol, and no matter your r...2024-01-1644 min
Mindin' My WellnessPart 1: Alcohol's Role in Nutrient Deficiencies & Gut Health with Dr. Brooke SchellerHave you ever declared, "I'm not drinking," only to be met with puzzled looks and a chorus of "Why?" or "It's just one drink"? You're certainly not alone in navigating the sober-curious journey. That's why I've invited Dr. Brooke Scheller to discuss not only the social challenges of reducing alcohol intake but also the impact alcohol can have on nutrient deficiencies and gut health.Dr. Brooke Scheller, DCN, CNS, is a Doctor of Clinical Nutrition, author, and the founder of Functional Sobriety, a program focused on nutrition-based alcohol reduction. She's been on her own sobriety journey since 2021...2024-01-0951 min
Mindin' My Wellness5 Proven Ways to Stick to Your New Year's ResolutionsEver set a New Year's resolution with the best of intentions, only to see it fizzle out before January ends? You're definitely not alone – a whopping 91% of people find themselves in the same boat. But what if 2024 could be different for you?In this episode, I've done the homework and put together five tried-and-tested strategies to help you keep your New Year's resolutions. Whether it's improving your health, learning a new skill, or any other goal, these tips are tailored to ensure your resolutions stick. So, if you're geared up to make this year your year of re...2024-01-0236 min
Mindin' My WellnessMy Top 10 Tips for Successful Fat Loss in a Calorie DeficitThe new year is around the corner, and if you intend to put fat loss on the top of your resolutions list, you need to hear this first!I am going to break down my top 10 tips for successful fat loss in a calorie deficit that you need to know before starting your journey. You'll get an insider's look at how integrating simple yet effective strategies can make a significant difference in your fat loss journey. From establishing a nighttime routine for better sleep to understanding why 7 to 8 hours of rest each night is crucial, I’ll co...2023-12-2646 min
Mindin' My WellnessRegulating Your Nervous System Through Upper Cervical Care with Dr. Mercedes CookFeeling like you're in your 70s even though middle age is still on the horizon? The stress and strain we unknowingly place on our bodies during our younger years can lead to unexpected aches and pains. To dive into this, I've invited a top expert in the field and my personal friend, Dr. Mercedes Cook, to the show.Dr. Mercedes Cook specializes in upper cervical care and is among the world's leading authorities on the cranial cervical junction area. She employs a precise and gentle adjustment technique to realign the neck, restoring proper nervous system function and...2023-12-1948 min
Mindin' My WellnessClient Spotlight: How She Lost 10 lbs at Maintenance with Ellie S.Ever heard the saying 'the proof is in the pudding'? Well, in this new series, I'm excited to share real success stories from past and current clients, starting with Ellie, who found me on Instagram two years ago. Ellie, a dedicated pediatric oncology nurse, managed to shed 10 pounds, not by cutting calories, but by increasing them. This was part of a focused maintenance and body recomposition strategy. Despite her challenging shift work and hectic lifestyle, Ellie sought coaching and embraced macros to guide her journey.We'll explore how Ellie, through focused body recomposition and muscle b...2023-12-1249 min
Mindin' My WellnessDanielle Gronich of Clearstem Skincare On: Beating Acne at Its RootAre you tired of battling adult acne? You're not alone. It can be incredibly frustrating to try and get rid of it. Trust me, I've been through the struggle myself. After coming off hormonal birth control, I embarked on a nearly two-year journey to beating acne. But don't lose hope just yet!Today, a special guest is joining us—the amazing Danielle Gronich. She's not only an acne guru but also the proud owner of San Diego Acne Clinic and CLEARSTEM Skincare. Danielle is here to shed some light on the root causes of acne. See, we of...2023-12-0537 min
Mindin' My Wellness7 Simple Steps to Feel Your Best This Holiday SeasonGet ready because 2024 is right around the corner! And you know what that means…the holiday season is upon us. But before you start stressing out, I want to let you in on a little secret. I have seven very simple steps to help you navigate the holiday season so that you can feel amazing without giving up on the things you love.Forget about all the stress and weight gain that usually comes with this time of year. My hope for this episode is that you can walk away not feeling already defeated by the holidays, bu...2023-11-2824 min
Mindin' My WellnessPart 1: How I'd Navigate That - Holiday EatingCan you believe it's already the holiday season? Time has flown by, and now Thanksgiving week is here. And you know what that means—lots of carbs, sugar, and alcohol. But don't worry. This year, finding the balance between indulgence and staying healthy won't be a challenge!I'm here to help you have a happy, healthy, and absolutely delicious holiday season. During this time, I receive all sorts of questions about enjoying holiday favorites. People ask things like, "Can I eat desserts?" "Should I skip breakfast to have cocktails with dinner?" "Is it okay to have appetizers, ca...2023-11-2126 min
Mindin' My WellnessSimple Tips for Brain Longevity with Dr. Julie FratantoniWhat could be the most overlooked aspect when it comes to our health? Most of us discuss the well-being of our muscles, bones, and gut, but often neglect the powerhouse that orchestrates them all—our brain. Today, I’m unraveling the mysteries of the very organ we might not be giving the attention it deserves, with a renowned expert, Dr. Julie Fratantoni from the University of Texas at Dallas Center for Brain Health, where she leads the development of The BrainHealth Project—a ten-year, longitudinal research study seeking to define, measure, and improve brain health across the lifespan.Dr...2023-11-1446 min
Mindin' My WellnessThe Truth About Fertility and Preconception with WeNatalEver found yourself standing in a pharmacy aisle, overwhelmed by the multitude of prenatal supplement choices? I've been there too, and it made me wonder - are all prenatals created equal? This burning question led me to discover WeNatal, a company that stands out from the rest.In this episode, I sit down with Ronit Menashe and Vida Delrahim, the founders of WeNatal. These incredible women have created a prenatal supplement that is intentionally designed for both women and men, shifting the fertility and pregnancy focus from "me" to "we." Their product is made with 100% clean ingredients...2023-11-0747 min
Mindin' My WellnessHow to Build Muscle in a Surplus [Macro Phase Series]Welcome to the Macro Phase Series!Have you ever felt frustrated because you're not seeing the muscle gains you want, despite putting in work at the gym? The macro phase you're in plays a huge role in your results. Now, this might sound wild to some of you, but in order to build muscle, you actually need to be consuming more calories than you burn each day.Today, we are going to be talking about the final phase of this five-part macro series, which not everyone will enter. But I really encourage anyone to enter...2023-10-3132 min
Mindin' My WellnessWhat is a Reverse Diet & How Does It Work?Welcome to the Macro Phase Series!Tired of being trapped in the relentless yo-yo dieting loop? If you've been keeping up with our five-part macro phase series, you've heard of 'reverse dieting.' But probably curious as to what this phase contains. In Part 4 of this series, I’m diving into my favorite phase and possibly the missing link in your diet. The reverse diet, when neglected, often sends many of us spiraling back into that all-too-familiar dieting carousel. In the episode, I’ll be breaking down what a reverse diet is, why it's crucial to in...2023-10-2427 min
Mindin' My WellnessWhat Should a Calorie Deficit Look Like to Lose Body Fat? [Macro Phase Series]Welcome to the Macro Phase Series!Ever felt like despite being in a calorie deficit, the scales just aren’t tipping in your favor? It's a common pitfall to believe that to shed those pounds, you must constantly be in a calorie deficit. But here's the twist—it's not about constant deprivation; it's about smart strategy. And today, I’m going to show you how. Join me in Part 3 of the Macro Phase Series as we dive into the characteristics of an effective calorie deficit—one that harmonizes with your body rather than working against it. If yo...2023-10-1727 min
Mindin' My WellnessHow to Use the "Maintenance" Phase to Your Advantage [Macro Phase Series]Welcome to the Macro Phase Series!What if I told you that constantly 'dieting' isn't always the answer, and, believe it or not, it's time to give those calories a little boost? One often-overlooked phase in the world of macros might just be the game-changer you need. It's true, while many are laser-focused on cutting calories and being in a calorie deficit, they often sideline the "maintenance" phase, a pivotal aspect for ensuring long-term success.Part 2 is all about breaking down the “maintenance” phase. I’m unpacking the ins and outs of the maintenance phase, giving...2023-10-1025 min
Mindin' My WellnessThe Phases of Macro Tracking Explained [Macro Phase Series]Welcome to the Macro Phase Series!There are so many different phases of the macro cycle that are completely ignored by most of the population and that's why I created this 5 part series for you so we can dive deep into each of these phases together. I want you to have a clear understanding of how, when and why you should be navigating in and out of these phases.In today's episode, Part 1 is giving you a high-level overview of the different macro phases including the calorie deficit phase, reverse-dieting, maintenance and the surplus cycle...2023-10-0325 min
Mindin' My WellnessLily Galef of Hilma On: Cleaning Out Your Medicine CabinetEver found yourself scrutinizing the unpronounceable labels in your medicine cabinet, thinking that there must be a natural alternative? You strive for holistic solutions in every corner of your home, so why should your medicine cabinet be any different? You're not alone. In fact, this exact conundrum birthed Hilma (a staple I never leave home without!). Today, I have the privilege to chat with Lily Galef, one of the trailblazing co-founders and Chief Brand Officer of Hilma, a company that creates natural alternatives to over-the-counter products.With her roots in strategic brand marketing from iconic brands like...2023-09-2635 min
Mindin' My WellnessHow Much Protein Should I Be Eating?How much protein should I be aiming to eat? Is there such a thing as too much protein? Am I going to turn into a bodybuilder? If I eat more than 30 grams of protein will the rest be wasted? How much should I be eating when pregnant or breastfeeding?These are genuine questions that most of you want to know when it comes to consuming protein. You hear me talk a lot about the importance of protein and prioritizing it in your meals and in your diet. But when fear gets in the way it can be k...2023-09-1925 min
Mindin' My WellnessMacros Q&A: When to Change Your Macros, Macros on Your Period, Weigh Foods Raw vs. Cooked & MoreYou’re interested in macro counting, you’ve heard some of the benefits and honestly, you’re at the point now that you’re willing to give anything a shot to see the results you want. However, you’ve done some research and you have some burning questions like: How do I log meals out? How do I track alcohol? How do I weigh this food raw or cooked?In this episode, I answer all of your macro questions so that you can get the most out of your macro counting! Some questions I’m answering are: What is biof...2023-09-1225 min
Mindin' My WellnessThe Psychology Behind Our Eating Behaviors with Jiordana SaadeHave you ever struggled with the feeling like no matter how hard you try, you have no control over certain trigger foods. You can't even just have one or two bites of that cookie, you need the entire thing? Do you find yourself mindlessly eating out of boredom, stress or distraction? Maybe you even associate your worth with the food choices you make? Or maybe you don't even realize that you're doing it. If the answer is yes to any of these, then this one is for you, my friend.In this episode, we dive deep into...2023-09-0549 min
Mindin' My Wellness6 Mistakes Women Make When DietingRaise your hand if you’ve been constantly dieting and wondering if all the time, effort, and let’s face it emotion is worth it. You’re on this hamster wheel, putting in a good innings but you just haven’t hit your goal yet. Instead, you just live in this perpetual diet that has no light at the end of the tunnel.A little morbid, I know, but hopefully this episode will help you realize that the reason you’re not achieving your goals isn’t because you haven’t dieted enough to see results, but instead, there...2023-08-2926 min
Mindin' My WellnessWhy I Stopped Tracking MacrosI get it, it can be pretty scary to go cold turkey and say sayonara to tracking your macros. Especially when you’ve been seeing such great results. The tools and the results speak for themselves, however when you track for an extended period of time you can get to a point of burn out and today, with my eight tips, this is what we are trying to avoid.You may not be 100% confident yet in eyeballing portion sizes or perhaps you’re anxious about your self-control if you didn’t have the numbers to keep you on tra...2023-08-2228 min
Mindin' My WellnessTransitioning Off of Hormonal Birth Control with Maddie ScannapiecoEver wondered about life after hormonal birth control? Before you decide to quit cold turkey, you'll want to tune into this episode! I'm diving deep with Maddie Scannapieco, a Functional Diagnostic Nutrition Practitioner specializing in women’s gut and hormone health and today, we’re exploring the impacts of birth control on our bodies and gathering top recommendations for a smooth transition, whenever you're ready.From actionable advice for a seamless transition to demystifying the perplexing world of post-birth control syndrome, we guide you every step of the way. We’re covering the holistic techniques, exploring essential diet a...2023-08-1553 min
Mindin' My Wellness10 Reasons Why Your Weight Fluctuates...That Has Nothing to Do With Fat!Does your morning weigh-in send you spiraling into panic mode? Have you found yourself puzzled by an overnight three-pound gain? Relax, I've got news for you: this unexpected weight shift is unlikely to be fat. I'm here to shatter those disheartening moments and reveal the hidden reasons behind these puzzling weight fluctuations - and spoiler alert; they aren't tied to fat gain!From the effects of high sodium intake to the intriguing impacts of travel and timezone changes, we'll explore the often-overlooked factors that can temporarily tip your scale. We'll also dive deeper into how to gauge...2023-08-0821 min
Mindin' My Wellness6 Strategies to Get Consistent with Your Health JourneyAre you just about to throw in the towel on your health journey? Your motivation has been coming and going, and you just can’t find the time. Well, my gal, I’m here to break it to you that prioritizing and consistency go hand in hand when it comes to health. And if you want to know the how, this is the episode for you! I’m equipping you with quick and simple tips that you can take away to implement just that little bit more consistency into your own routine so that you can truly see pro...2023-08-0127 min
Mindin' My WellnessShould You Want Weight Loss or Fat Loss?Are you wanting to be leaner and toner? And you’re losing weight but the person in the mirror looking right back at you still looks exactly the same just a smaller frame? That my friend, is due to weight loss. And my goal for this episode is to one, let you in on why weight loss isn’t the goal you should be striving for but instead, your sights should be set on fat loss and how a more nuanced and targeted approach will be able to get you where you want to be with your body goals.2023-07-2517 min
Mindin' My WellnessFrom Small to Strong: Evolving Health Through Strength Training with Sadie RigbyStrength training for women, most of my clients and women that I work with all have the same fear, “Am I going to get bulky if I lift weights?” And I’m here to tell you that you’re not suddenly going to become Arnold Schwarzenegger if you decide to pick up a dumbbell. It’s safe, you can trust me on this one!In this episode, I’m chatting with Sadie Rigby, ex-collegiate cheerleader and cardio queen who took a chance on strength training to improve her health. We’re breaking down this myth and instead shedding some...2023-07-1852 min
Mindin' My WellnessWill Macros Work For Me?To macro track or not to macro track that is the question. But in all seriousness, macro tracking isn’t for everyone and that’s coming from a Macro Coach. If you’re jumping from diet to diet, finding yourself in a cycle of restriction and binging, then I would give this episode a listen to see if adopting a macro focused approach to nutrition will work for you.In this episode, I dive into the caveats of macro tracking and what the end goal should be for anyone who is implementing this approach into their day-to-day life...2023-07-1821 min
Mindin' My Wellness5 Changes I Made That Transformed My BodyAre you eating small and healthy meals during the week but then going off the rails on the weekend? You’re not alone. I’ve been there. I was stuck in that cycle for years and I once thought my way out was running 20 miles a week at 4am before hitting up an F45 class because cardio is our saving grace, right?Well, let me share with you what ACTUALLY helped me lose the weight I acquired in college, regain my energy, build muscle and feel my dang best self! Before you knock it, it’s not a fad...2023-07-1827 min
Mindin' My WellnessWelcome to Mindin’ My Wellness!Are you a busy, motivated and health-empowered woman who is ready to kick old dieting mentalities to the curb and step into transformed health to look and FEEL your best, without sacrificing a life well-lived? You’re in the right place!If you have any specific topics that you would like me to cover on the pod, send me a message on Instagram @mindinmymacros.Register for my FREE Training, 3 Steps to Transform Your Body with Macros: https://mindin-my-wellness.captivate.fm/training2023-07-0702 min