The 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 ...
May 28, 2024•36 min•Ep. 48
Ever 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, ...
May 21, 2024•35 min•Ep. 47
Are 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 actionabl...
May 14, 2024•32 min•Ep. 46
When 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 efficien...
May 07, 2024•36 min•Ep. 45
Welcome 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 TEF through the food...
Apr 30, 2024•16 min•Ep. 44
Welcome 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 o...
Apr 23, 2024•27 min•Ep. 43
Welcome 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...
Apr 16, 2024•18 min•Ep. 42
Are 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 wa...
Apr 09, 2024•24 min•Ep. 41
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...
Apr 02, 2024•48 min•Ep. 40
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 in...
Mar 26, 2024•29 min•Ep. 39
Ever 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, a...
Mar 19, 2024•42 min•Ep. 38
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 fi...
Mar 12, 2024•37 min•Ep. 37
Have 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...
Mar 05, 2024•25 min•Ep. 36
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 tr...
Feb 27, 2024•41 min•Ep. 35
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 ...
Feb 20, 2024•40 min•Ep. 34
Before 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 wei...
Feb 13, 2024•23 min•Ep. 33
Navigating 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 supplem...
Feb 06, 2024•43 min•Ep. 32
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 bod...
Jan 30, 2024•24 min•Ep. 31
How 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 b...
Jan 23, 2024•41 min•Ep. 30
Ever 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...
Jan 16, 2024•44 min•Ep. 29
Have 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, ...
Jan 09, 2024•51 min•Ep. 28
Ever 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 resol...
Jan 02, 2024•36 min•Ep. 27
The 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...
Dec 26, 2023•46 min•Ep. 26
Feeling 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 tec...
Dec 19, 2023•49 min•Ep. 25
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 m...
Dec 12, 2023•50 min•Ep. 24
Are 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 ...
Dec 05, 2023•37 min•Ep. 23
Get 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 ...
Nov 28, 2023•24 min•Ep. 22
Can 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 ...
Nov 21, 2023•26 min•Ep. 21
What 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, longitudi...
Nov 14, 2023•47 min•Ep. 20
Ever 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 f...
Nov 07, 2023•47 min•Ep. 19
