apply for 1-1 coaching Fat loss works best when your body is ready for it - not just when you "feel like" starting a diet. In this episode, we walk through the exact signs your body and mind are truly prepared for a fat loss phase, including metabolism, cycle health, energy, hunger cues, and more. I hope you've loved the priming series!
apply for 1-1 coaching You don’t need more willpower - you need a better mindset strategy. In this episode, we’re diving into how perfectionism, black-and-white thinking, and shame cycles can derail your fat loss goals. Learn what flexible consistency really looks like and how to build mental habits that support long-term success (without going off the rails every weekend)....
apply for 1-1 coaching If you’ve been stuck in a cycle of “doing everything right” and still not seeing fat loss results, this episode is for you. We’re breaking down what a Priming Phase actually is, what metabolic adaptation really means, and how stress, inconsistency, and overdoing it might be holding your body back. Plus, actionable steps to help your metabolism respond again. Enjoy!...
Not all habits are created equal. This episode exposes the ones that feel productive but don’t actually move the needle — and the ones that do. If you’re doing “all the right things” but still not seeing changes, this will help you cut the noise and focus your energy where it counts! This will wrap up our mini principles series. I'll see you for mini series number 2 soon, where we'll dive into the concept of Priming. But remember, principles first always! → Apply for your free Nutrition Audit: [...
So many women feel like they’re failing because they "can’t stay consistent" — but in reality, they’ve never been taught the skills that make it easier. In today’s episode, I’m walking you through the 5 core skills I help my clients build so fat loss feels natural, not miserable. From food tracking awareness to meal planning to emotional regulation (and more), these are the things that create long-term success — even when life is busy. I'll see you for part 3 of this mini series in the next epis...
If you’ve been stuck in a cycle of trying harder but not getting results, this episode is for you. We're breaking down why fat loss isn’t just about motivation or needing more willpower — it’s about having the right foundation in place first. 🎯 You’ll learn what the principles of fat loss really are, and why this phase NEEDS to come before anything else. I'll see you soon in parts 2 & 3 of our principles series! → Apply for your free Nutrition Audit: [ click here ] → Apply for 1:1 coaching:...
Supporting your hormones starts with your day to day habits, not a fancy supplement protocol. In this episode, we’re breaking down how everyday lifestyle factors like undereating, overtraining, poor sleep, alcohol, stress, and even toxic relationships, can disrupt your hormone balance. We’ll talk about some of the specific hormones affected (like estrogen, progesterone, testosterone, and cortisol), why this matters, and how to support your body with simple, nourishing shifts. If you’ve been feel...
Can’t follow the plan perfectly? This episode is your guide to making smart, aligned decisions when life gets in the way or you just didn't quite plan ahead enough. I’m walking you through real-life “this or that” scenarios - like what to prioritize if you're short on time at the gym, whether to eat less earlier in the day before a meal out, and what to do after overindulging. If you’ve ever been caught in the “all or nothing” trap, this episode will help you find the next best choice that keeps...
What happens after the fat loss phase ends? In this episode, we dive into what it really looks like to navigate life after a deficit - whether you're just taking a short pause on fat loss, maintaining for good, or shifting goals. I’m sharing what to expect physically and mentally, how to handle scale fluctuations, and why having clear intentions is everything during this phase. If you’ve ever felt “lost” after reaching a goal or unsure what comes next and how to move into the next phase, this ep...
Think you’ve hit a fat loss plateau? Let’s break it down. In this episode, I’m unpacking the real reasons your progress might be stalling — from true metabolic adaptation to sneaky external factors that just make it look like you’re stuck. I’ll walk you through how to assess what’s actually going on, what adjustments might help (from nutrition to training and recovery), and how to know when it’s time to zoom out and reassess your long-term strategy. Whether you’re truly plateaued or just need th...
Recovery doesn’t stop when your period returns — it’s the beginning of a new chapter. In this episode, I’m diving into life after healing from hypothalamic amenorrhea: how to keep your period and hormones in a healthy, supported place long-term. We’ll cover what changes (and what shouldn’t), how to navigate training, food, sleep, stress, and social pressures without falling back into old habits. I’ll also share personal mindset practices, how I stay grounded in truth, and reminders for anyone wo...
In this episode, we’re breaking down the five essential pillars for successful body recomposition — and keeping it simple, realistic, and sustainable. I’ll walk you through what it actually takes to build muscle and lose fat to change your body composition, why training for hypertrophy matters, how to periodize your nutrition without constantly dieting, and the underrated impact of sleep, stress, and lifestyle habits like alcohol and weekend routines. If you’ve felt overwhelmed by conflicting ad...
Weekends can feel like the hardest part of a fat loss journey—but they don’t have to ruin your progress. In this episode, I’m giving you practical strategies for navigating planning, social events, and untracked meals while still staying on track with your goals. We’re covering everything from balancing flexibility with discipline to making mindful choices that let you enjoy your weekends without slowing your progress. Timestamps below! Apply for 1-1 Coaching Follow my Instagram 1:52 Accepting s...
It’s time for another round of wellness trend hot takes! Today, I’m breaking down some of the most popular trends in the health and fitness space—what’s worth the hype, what’s overrated, and what you should know before jumping on the bandwagon. We’re talking about 75 Hard, the animal-based diet, and hormone testing—diving into the pros, the cons, and whether these trends should influence your own journey. Timestamps below! Hot Takes EP 1 (pilates, 10k steps, cycle syncing, seed oils) Apply for 1...
Hunger cues are often talked about as the key to intuitive eating, but can we really trust them all the time? In this episode, we’re breaking down what hunger actually is, how it’s influenced by different factors, and why it’s not always as simple as “just listen to your body.” From stress and hyper-palatable foods to dieting and meal structure, I’ll cover why hunger cues aren’t always reliable—but also how to use them wisely to support your goals. Whether you’re in a fat loss phase, trying to b...
Let’s be real—calories still matter. In an industry that’s shifting toward a more balanced, intuitive approach to health (which I fully support), it’s easy to forget that energy balance is still a key player in certain goals. Whether it’s fat loss, muscle gain, or even maintaining a healthy weight, calories aren’t something we can just ignore. But here’s the thing—being mindful of your intake doesn’t mean you’re obsessed or disordered. In this quick episode, I’m breaking down why calories still ...
Hypothalamic amenorrhea recovery is more than just eating more and exercising less—it’s a mental battle. In this episode, I’m opening up about my own journey of restoring my period, the highs and lows, and the internal struggles that come with it. From navigating body changes and societal pressures to facing fears of ‘losing’ my past self, I’m sharing what’s helped me stay grounded through it all. If you’re on this journey or thinking about it, know that you’re not alone. Let’s talk about the re...
Wellness trends are everywhere—but are they all as great as they seem? In this episode, I’m sharing my unfiltered hot takes on some of the most popular trends in fitness and nutrition. From Pilates to 10k steps, cycle syncing, and seed oils, I’m breaking down the pros, the cons, and whether these trends are worth the hype. Whether you love these trends or are skeptical, this episode will give you a fresh perspective on what actually works and what might be overhyped. Tune in for a fun, real chat...
Hormone health is a hot topic, but with all the advice out there, how do you know what’s actually credible? In this episode, I’m breaking down common red flags to watch for when seeking hormone-related guidance—so you can make informed, empowered decisions for your health. From oversimplified claims and extreme dietary protocols to fear-based messaging and expensive supplement pushes, I’ve seen (and experienced) it all. I’ll walk you through how to spot misleading advice, what to look for in cre...
Insecurity is something we all face, and for many of us, appearance-based struggles can feel overwhelming. In this episode, I’m sharing my personal experiences with insecurity and how I’ve learned to navigate those moments through faith, scripture, and practical strategies. Together, we’ll unpack the root causes of insecurity, reflect on God’s powerful truth about our worth, and explore tangible ways to guard our hearts and minds against negative self-perception. If you’ve ever battled compariso...
Lately, I’ve been sharing a lot about how I’m not dieting or tracking right now—but that doesn’t mean I’m anti-diet. The truth is, dieting can be the right choice for some people, but only if it’s approached with the right mindset and a focus on overall well-being. In this episode, I walk through key questions to ask yourself before entering a dieting phase, from assessing your relationship with food to ensuring your goals align with your current season of life. I also cover practical strategies...
Your spiritual well-being flows out into every other area of life. Are you neglecting it? In this episode, we talk about the importance of fueling body AND soul, and some practical examples for how to make this a part of your daily life! I pray this episode convicts, blesses, and encourages you - thanks for being here! my Instagram apply for 1-1 coaching 00:40 intro to the episode 3:10 importance of physical nourishment 3:50 is physical nourishment enough? 4:05 our need for spiritual nourishment...
Is it fitness or is it an obsession? Today, we are talking all about how tech & social media has really changed the game of fitness & wellness, and not necessarily in all good ways. I'll go over some positives as well as the dangers of having endless data available with devices, as well as my thoughts on how social media could be hurting your journey. Lastly, we'll talk about how we can find a good balance and use these tools wisely. I hope you enjoy the episode! Timestamps are below. my...
After coming off of a season of big-time burnout at the end of 2024, I'm excited to share how I'm going about things moving forward! In this EP, I'm going to share with you all of my planning and organization strategies that help me stay productive, while also safe guarding against burnout. LIFE PLANNING TEMPLATE - copy this link & open on a computer - click the duplicate button at the top right of the screen - make it your own - tag me in your stories using it!!! my Instagram 1-1 coaching a...
In this episode, we are talking about some mindset reframes that have really changed my life! Just a fun EP sharing what I've been learning along my personal life journey. Enjoy! p.s. you might want a notebook out for this one ;) my Instagram apply for my 1-1 program 2:00 POV shift 1 - reflection and rumination are not the same thing 7:48 POV shift 2 - laziness and resting aren't synonymous 17:30 POV shift 3 - taking action is more productive than obsessively planning 23:25 POV shift 4 - I gaine...
We are getting a little science-y today! In this episode, we talk all things amenorrhea with a large focus of the discussion on specifically functional hypothalamic amenorrhea. I am not a doctor and this is not intended to be medical advice or to diagnose you with HA. I just want to spread what I've learned, in hopes that it will help you too! TIMESTAMPS BELOW. EP on the things I did to get my cycle back my Instagram 1-1 coaching application 1:30 important disclaimers 3:16 what does HA/FHA stand...
TIMESTAMPS BELOW! This episode is all about the events leading up to my cycle saying goodbye, and what I'm doing to restore it. I have been on a journey of restoring my cycle before, so I'm excited to document things this time around. This is a packed episode, but I hope you get a lot of value from it! 2:22 important disclaimers 3:30 important backstory 3:55 history of birth control use 4:56 past disordered eating & low bodyweight 5:44 personality type (perfectionist) 7:00 growing up sharing...
goal setting EP (Spotify) goal setting EP (Apple Podcasts) In this episode, I'm letting you guys in on all of my 2025 ins and outs! Moving into this new year, I'm more focused on being intentional with how I think and live my life rather than setting huge goals. As someone who has always felt the pressure to do more/better, I guess I'm learning how to just BE in this season of my life. Remember, these are MY ins and outs. You may not resonate with all of them, but take what you need, and leave t...
We are back at it and I couldn't be more excited to get back to Podcasting! I missed you guys and being able to have long chats!!! A lot has changed for me over the past few months. I hit probably the worst burnout I've ever experienced, and I wasn't okay with it. In this episode, I'll explain what led up to the burnout, how I knew I needed to re-evaluate things, what I did, what I'm doing, and what to expect from this podcast moving forward. I'm coming back from this break renewed and SO inspir...
After almost a year of weekly uploads, it's time for me to take a little pause. I will use this time to rest, reflect, and reset so I can continue to bring intentional and valuable content to you all. Thanks for the support over the past year. I appreciate you all so much! In the meantime, check out previous episodes, connect with me on Instagram , and check out my 1-1 program . Bye (just for now) friends!...
