Carrots 'N' Cake Podcast
238 episodes - English - Latest episode: 1 day ago - ★★★★ - 92 ratingsTune in each week for real life advice and strategies for becoming your happiest and healthiest self, all while thriving in the gray area. You can have your carrots and cake, too!
Topics include: Macro nutrition, functional testing, hormone education, mom life, fitness, autoimmune life (ulcerative colitis) and so much more!
Just a quick reminder that I’m not a licensed health professional and the content of this podcast is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified professional with any questions you may have regarding your health.
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Episodes
Ep223: The Impact of Toxins on Health and Hormones with Naomi Altman, FDN-P
April 23, 2024 10:10 - 42 minutes - 33.5 MBIn this episode, Tina chats with Carrots ‘N’ Cake practitioner and coach, Naomi Altman, FDN-P, about the truth behind everyday toxic ingredients that show up in our daily lives and negatively impact our health and hormones. Naomi explains the idea of “toxic load” as well as some of the associated symptoms and what to look for and avoid in our personal care and cleaning products. She also provides simple steps to live a more toxic-free lifestyle. Naomi talks about: - Her story and what brou...
Ep222: The Truth Behind Hormone Balancing with Lacy Lain, FMCHC
April 16, 2024 09:45 - 40 minutes - 30.5 MBIn this episode, Tina chats with Lacy Lain about the truth behind what is actually needed in order to balance your hormones, despite what you might hear on social media. Lacy debunks common misconceptions about balancing hormones, provides some nutrition and lifestyle recommendations, and encourages gathering a holistic approach for balancing hormones. Lacy talks about: - Her story and what brought her to functional medicine - The difference between conventional and functional medicine - Mi...
Ep221: Developing the Right Mindset for Fat Loss
April 09, 2024 10:36 - 51 minutes - 39.8 MBIn this episode, Tina talks about the importance of having the right mindset when it comes to losing weight. She shares real-life strategies to implement, mindset shifts to make, and gets clear on the goals and expectations needed for a successful fat loss phase. Tina talks about: - Mistakes women make when trying to lose weight - Why you must earn the right to diet - Signs you’re ready for a fat loss phase - Specific goals to set for your phase loss phase - Mindset shifts needed for su...
Ep220: Finding the Sweet Spot with Autoimmune Disease & Exercise with Andrea Wool
April 02, 2024 10:13 - 40 minutes - 33.1 MBIn this episode, Tina chats with Andrea Wool about how to find the “sweet spot” for exercise when you have an autoimmune disease or other chronic condition. Andrea shares the importance of listening to your body and focusing on an individual approach. She also provides guidance on how to exercise effectively while being mindful of potential autoimmune flares and related symptoms. Andrea talks about: - Her story with autoimmune disease and fitness - How to find the sweet spot with training...
Ep219: Holistic Strategies for Better Sleep in Perimenopause with Valerie Cacho, MD
March 26, 2024 12:17 - 39 minutes - 31.3 MBIn this episode, Tina chats with Valerie Cacho, MD about sleep health for women in perimenopause. As an integrative sleep medicine physician and women's sleep expert, Dr. Cacho discusses the reasons behind sleep issues and explains the role hormones play in women’s sleep patterns. She also provides actionable nutrition advice to improve sleep as well as supplements to consider. Dr. Valerie Cacho talks about: - Why sleep issues are more common in perimenopause - How hormones play a role in s...
Ep218: Macros Made Easy with Emily Field, RD
March 19, 2024 10:21 - 38 minutes - 29.5 MBIn this episode, Tina chats with Emily Field, RD, all about macro nutrition. She debunks many of the common misconceptions about macros, explains how they are a valuable tool to achieve specific health and physique goals (not just weight loss), and how macros can improve awareness and consistency for a truly sustainable approach to eating. Emily talks about: - Common misconceptions about macro tracking - How macros can improve your relationship with food - Why diet culture is not the same a...
Ep217: Fit + Fueled Formula: Exactly How You'll Transform Your Health & Body
March 08, 2024 10:21 - 41 minutes - 31.1 MBIn this episode, Tina talks about the details of her signature group coaching program, Fit + Fueled. She provides a detailed overview of the program, which focuses on mastering the four main foundations for transformation: Mindset, Muscle, Minerals, Macros. Tina discusses the following: - Explanation of the Fit + Fueled Formula - Structure and format of Fit + Fueled - What’s included in the program - Exactly what you’ll learn in the curriculum - Tools she’s put into place to ensure your suc...
Ep216: 3 Biggest Mindset Blocks Preventing You From Losing Weight
March 05, 2024 09:47 - 38 minutes - 28.9 MBIn this episode, Tina dives into the three most common mindset blocks hindering weight loss for women in perimenopause. She highlights a number of psychological barriers that may be holding you back from reaching your health goals and explores strategies to overcome them. Get ready to shift your mindset and take control of your journey towards a healthier, happier you! Tina discusses the following: - Why your mindset is essential for weight loss - How diet culture inherently makes us feel b...
Ep215: Wondering What Fit + Fueled Is Really Like? Hear It Straight From Alumni
February 26, 2024 13:33 - 46 minutes - 36.5 MBIn this episode, Tina interviews Fit + Fueled alumni, Tara Hodge and Tara Carroll. They are both busy, working moms with high-stress jobs and health goals. They shared their experiences with the Fit + Fueled program, highlighting the significant role of mindset shifts in changing habits and achieving sustainable results. They chat about: - Short-term versus long-term weight loss solutions - How Fit + Fueled is different from other programs - Effort and attitude (“what you put in is what y...
Ep214: Should You Cut Carbs Or Fat to Lose Weight?
February 20, 2024 12:02 - 41 minutes - 30.9 MBIn this episode, Tina dives into the age-old debate: Should you cut carbs or fat to lose weight? With so much conflicting information out there, it can be challenging to navigate the best approach for effective weight loss. Tina highlights the pros and cons of the carbs vs. fat debate and the importance of adopting a personalized, sustainable approach to weight loss. Ultimately, the key is finding a dietary strategy that works for your preferences, lifestyle, and habits. Tina shares about: ...
Ep213: Should Women Take Creatine?
February 13, 2024 14:10 - 22 minutes - 17.2 MBIn this episode, Tina shares her personal experience with creatine and discusses its benefits in terms of muscle building, recovery, brain health, mood, hormones, and more. She also discusses the different approaches to using creatine as a supplement and how to choose one. Tina talks about: - Benefits of creatine for women - Whether or not creatine causes weight gain - How creatine affects women’s hormones - How to use creatine - Whether a loading phase is necessary - Creatine and hair los...
Ep212: Why Cutting Calories Stopped Working For Weight Loss
February 06, 2024 10:47 - 40 minutes - 29.9 MBIn this episode, Tina talks about the challenges of cutting calories, and why it may not be effective for weight loss, especially in our 40s and beyond. She shares the importance of finding the right mindset for a successful fat loss phase as well as her insights and tips for navigating this process in perimenopause. Tina discusses the following: - Weight loss versus body recomposition - How negative self-talk and stress affects fat loss - How the thyroid impacts metabolism regulation and...
Ep211: Fueling Your Metabolism: Simple Starts for Your Mineral Journey
January 30, 2024 12:13 - 46 minutes - 34.1 MBIn this episode, Tina shares her love for minerals and how they have transformed her health, particularly in regard to her energy levels and overall mood. Through mineral testing and changing her diet, she found a solution that nourished her body and improved her overall well-being. Tina discusses some Simple Starts for your mineral journey: - Support Adrenals - Your Daily Habits - Prioritize Potassium - Support Digestion - Topical Magnesium - Consistency Women's Wellness Mineral Guide: h...
Ep210: Finding the Balance Between More and Less with Ulcerative Colitis
January 23, 2024 07:40 - 27 minutes - 20.6 MBIn this episode, Tina shares her personal experience of finding balance between "more" and "less" while navigating the challenges of ulcerative colitis. Over the years, she sought natural healing methods—everything from functional testing and protocols to extreme diets and supplements—in the pursuit of remission. While her quest for healing seemed like the right path, Tina found herself feeling more and more hopeless and disappointed. She shares details about this emotional rollercoaster—co...
Ep209: My Top Picks for a Healthier New Year
January 16, 2024 17:41 - 41 minutes - 30.5 MBIn this episode, Tina shares family, business, and personal updates as well as some of her favorite wellness and fitness products that help her stay motivated and support her health journey. From a game-changing walking pad and affordable, stylish leggings to her favorite supplements and go-to protein and electrolyte powders, these items have made a real difference in her daily routine. Tina discusses: - The pug’s magical new medication - What Quinn and Mal are loving lately - The fascina...
Ep208: Understanding Burnout-Related Weight Loss Resistance With Megan Brynok, FDN-P
January 09, 2024 15:49 - 54 minutes - 41.5 MBIn this episode, Tina speaks with Megan Brynok, a Board Certified Holistic Health Practitioner, and an FDN Practitioner on the Carrots ‘N’ Cake coaching team. She discusses the importance of understanding your body better, especially in relation to stress, burnout, and weight loss. Megan discusses: - What motivated her to become a functional practitioner - Her personal experience with metabolic damage - How stress affects weight gain and weight loss resistance - What burnout feels like an...
EP207: The Role of Nutrition in Brain Health and Trauma Recovery with Jessica Cording, MS, RD, CDN
January 02, 2024 11:20 - 39 minutes - 30.2 MBIn this episode, Tina speaks with Jessica Cording, a Dietitian, Health Coach, and Author. She discusses the importance of quality nutrition when it comes to mental wellness and trauma recovery. Jessica discusses: - What inspired her to become a dietitian - Her experience with PTSD and trauma recovery - Long-term effects of trauma - The role that nutrition plays in mental health - Specific dietary changes to support your mental wellness - What she wishes everyone knew about trauma - Tips ...
EP206: Your Mindset Matters: Building Your Dream Body from Within with Allison Jackson
December 26, 2023 11:19 - 30 minutes - 25.4 MBIn this episode, Tina speaks with Allison Jackson, a former bodybuilder, wellness coach, who focuses on macro nutrition and overall wellness for corporate professional women. She discusses the importance of finding the right balance and prioritizing health over aesthetics. She also shares valuable tips for transitioning from macro tracking to intuitive eating and listening to your own body. Allison discusses: - Why she quit bodybuilding after 10 years - Advice for transitioning from macros ...
EP205: Exploring Mental Wellness Through Functional Nutrition with Nichole Krueger, FDN-P
December 19, 2023 11:52 - 41 minutes - 31.5 MBIn this episode, Tina speaks with Nichole Krueger, a Functional Diagnostic Nutrition Practitioner and a Board Certified Holistic Health Practitioner as well as a practitioner on the Carrots ‘N’ Cake coaching team. Nichole shares her personal journey with postpartum depression, anxiety, and overwhelm as a mom of five. She also shares a number of nutritional strategies and lifestyle changes she implemented to improve her mental health. Nichole discusses: - Her journey with postpartum depressi...
EP204: 4 Holiday Hacks to Kick Sugar Cravings
December 12, 2023 11:17 - 20 minutes - 16.3 MBIn this episode, Tina shares some simple holiday hacks to overcome sugar cravings that you can start RiGHT NOW. She also shares her personal journey as a “sugar monster” and how she eventually overcame her sugar addiction by nourishing her body with whole foods and minerals. Tina discusses: - Feeling out of control around sugar - Why holiday stress often leads to overconsumption of sugar - Understanding what your sweet tooth is telling you - Why a magnesium deficiency might be driving your...
EP203: Rewiring Your Weight Loss Beliefs for Lasting Transformation with Anna Rockstar, CPT, RN
December 05, 2023 15:49 - 43 minutes - 33.6 MBIn this episode, Tina speaks with Anna Rockstar, a coach, personal trainer, and registered nurse. Anna discusses why it’s important to have the right mindset when it comes to weight loss and implementing healthy habits. Oftentimes, we need to rewire our old ways of thinking for sustainable fat loss and body transformation. Anna discusses: - Leaving a career in nursing for online coaching - Weight loss versus being fit and healthy - Health implications of being overweight - How tracking your...
Ep202: Navigating Metabolism, Thyroid Health, and Empowering Women with Megan Lyons
November 28, 2023 09:47 - 48 minutes - 38.3 MBIn this episode, Tina speaks with Megan Lyons, a Harvard graduate and a former management consultant turned holistic nutritionist. Megan discusses various health issues common to women in perimenopause, including thyroid problems, gut health, and blood sugar imbalances. She also shares the benefits of starting the day with a mindful morning routine and how it has completely changed the way she approaches the world. Megan discusses the following: - Why so many women are metabolically unhealt...
EP201: Is Stress Sabotaging Your Weight Loss Efforts? with Jen Kirsch, CPT
November 21, 2023 11:05 - 1 hour - 47.3 MBIn this episode, Jen Kirsch shares the impact of stress on weight loss and overall well-being. She shares personal experiences as well as practical tips for managing stress. She also highlights the need to recognize and address stress in order to improve sleep, reduce anxiety, and promote overall health and weight loss. Jen discusses the following: - The impact of stress on physique change - Productive vs non-productive stress - A holistic approach to fitness and nutrition - Symptoms of c...
Ep200: What My Food Diary Taught Me in 5 Days
November 14, 2023 10:59 - 16 minutes - 14.7 MBIn this episode, Tina shares the importance of tracking food and shares insights from her 5-day experience. She emphasizes that measuring what you eat (and not guesstimating) is important for making improvements to your nutrition and seeing progress in your body composition. Tina discusses the following: - Understanding that you can't improve what you don't measure - Tracking everything you consume for five days, including the good, the bad and the ugly - Taking note of overall daily calor...
Ep199: My Current Macro + Training Goals
November 07, 2023 14:11 - 46 minutes - 37.9 MBIn this episode, Tina shares some personal updates as well as her current body composition goals, nutrition and fitness routine, and the challenges she’s facing. She also talks about her experiences with hiring a coach and the positive impact it has had on her business and mindset. Tina discusses the following: Business growth and strategy in 2023 Her body composition goals The importance of tracking your nutrition intake Weekend nutrition challenges How her typical weekday looks Her PFF ...
Ep198: How to Cut the BS and Lose the Perimenopause Weight
October 31, 2023 09:54 - 35 minutes - 26.3 MBIn this episode, Tina discusses the frustration, negativity, and shame that often comes with weight gain for women, particularly during perimenopause. She shares her own personal experience with various fat loss strategies that actually led to weight gain (not loss!) and offers her best advice for cutting through the BS for how to lose the perimenopause weight. Tina discusses the following: - Why a personalized approach for weight loss is needed. - How functional testing can enhance your r...
Ep197: When Your Bloodwork Is 'Normal' But You Still Feel Like Crap
October 24, 2023 12:04 - 36 minutes - 28.9 MBIn this episode, Tina discusses the frustration of receiving ‘normal’ blood work results despite still experiencing symptoms and not feeling your best. She explores the reasons why doctors may provide non-answers or dead ends when it comes to blood work. Tina also offers insights into why this issue is so common for women in perimenopause and what exactly to do about it so you get the information that you need. Tina discusses the following: - Her own personal experience and frustration with...
Ep196: How to Win the Battle Against Sugar Cravings and Lose Weight
October 17, 2023 11:31 - 55 minutes - 41.8 MBIn this episode, Tina talks about how to overcome sugar cravings, which is such a common challenge for women, especially when they are looking to lose weight and balance their hormones. She also shares her personal journey with her own struggles with sugar cravings and how she’s better able to navigate them. Finally, Tina shares some of the underlying reasons for sugar cravings and how to get control of them. Tina discusses the following: - The role of insulin resistance in sugar cravings ...
Ep195: Understanding Hormonal Hair Loss in Women with Faraz Khan
October 10, 2023 09:22 - 42 minutes - 37.2 MBIn this episode, Tina talks with Faraz Khan about female hair loss. In particular, he shares how hormonal changes in perimenopause may contribute to this problem. Faraz talks about the complexities and offers insights and prevention strategies. Faraz discusses the following topics: - The complexities of hair loss in women - The causes of hair loss and prevention strategies - Treatment options to regrow hair - The importance of addressing underlying health issues - Five nutrients necessary ...
Ep194: How to Break Up with Toxic Diet Culture & Start Loving Yourself with Katie Bramlett of WeShape
October 03, 2023 11:19 - 47 minutes - 42.1 MBIn this episode, Tina talks with Katie Bramlett about redefining toxic diet culture standards and prioritizing responsible movement over the number on the scale. Katie ditches the belief that more cardio is the key to weight loss and offers advice on how to navigate new approaches to diet and exercise. Katie discusses the following topics: - Why women should rest more - Why less is more when it comes to exercise - How exercise and movement are different - How to better listen to your body - ...
Ep193: Exploring an Alcohol-Free Lifestyle with Karolina Rzadkowolska
September 26, 2023 08:13 - 51 minutes - 42.9 MBIn this episode, Tina talks with Karolina Rzadkowolska about ditching alcohol for personal growth and empowerment. Karolina shares her personal journey of changing her relationship with alcohol and empowering other women to do the same. Karolina discusses the following topics: Health and mental benefits of giving up alcohol - Actionable steps to ditch alcohol - How to get over FOMO - How to deal with alcohol cravings - Mindset shifts needed to find your deeper purpose without alcohol - How a...
Ep192: How to Gain Muscle and Lose Fat (aka Body Recomposition)
September 19, 2023 08:30 - 25 minutes - 20.9 MBIn this episode, Tina talks about body recomposition, a process where the body loses fat and gains muscle simultaneously. She also talks about the importance of fueling the body properly to achieve the health goals for women in their perimenopause. Tina discusses the following topics on body recomposition: - Sustainable weight loss and body recomposition goals - Different approaches/strategies to achieve body recomposition - Importance of timing and a strategic approach for best results. - ...
Ep191: How Mineral Testing Can Help You Lose Weight & Feel Great
September 12, 2023 07:18 - 44 minutes - 37.4 MBIn this episode, Tina talks about the importance of minerals, why mineral loss is so common in women, and how mineral testing can help you lose weight and feel your best. She also shares insights into the relationship between minerals and hormones, which can cause symptoms of imbalance and make losing weight harder and more frustrating for women. Tina discusses: Minerals as the spark plugs of the body The Importance of an HTMA Test Signs and Symptoms of Mineral Imbalance Why mineral loss i...
Ep190: Help, I'm So Overwhelmed. Where Do I Start?
September 05, 2023 09:37 - 31 minutes - 27 MBIn this episode, Tina talks about the overwhelm that many women in perimenopause experience, especially when they get a lot of information online, but still have so many questions about what to do and what results they should expect from their efforts. She shares where to start with your efforts and the 5 biggest dial-movers when it comes to seeing results in terms of health and body composition. Tina discusses: - So much information, mixed messages - How boring habits done consistently ge...
Ep189: My Journey of Shedding Perimenopause Weight
August 29, 2023 09:53 - 21 minutes - 19.4 MBIn this episode, Tina speaks about her personal journey with losing weight in a responsible and sustainable way. No crash diets or excessive cardio needed! She also shares the specific challenges that led to her to gaining more than 15 pounds and exactly what she did to lose it. Tina discusses: The importance of blood sugar management Why tons of high-intensity cardio isn’t the best option for weight loss Why restful sleep is a non-negotiable in perimenopause How mindset shifts are necess...
Ep188: Finding Imbalances on Functional Testing & How It Can Explain Perimenopause Symptoms with Jennifer Woodward
August 22, 2023 16:21 - 37 minutes - 25.9 MBIn this episode, Tina speaks with Carrots ‘N’ Cake coach and FDN Practitioner, Jennifer Woodward, about the importance of functional testing for women during their perimenopausal years. Jennifer provides clarity around some of the imbalances that women might experience in perimenopause and some of the common markers we see on functional tests. Jennifer discusses: Common symptoms in perimenopause The importance of functional lab testing How the GI-MAP and DUTCH can provide clues Minerals ...
Ep187: Scoliosis Strong: Learning How to Take Power Over Your Curve with Beth Terranova
August 15, 2023 09:45 - 42 minutes - 29.9 MBIn this episode, Tina speaks with Beth Terranova about her journey and how she got started working with people with scoliosis. Beth shares why strength training is important for people with scoliosis and the possibility of improvement for an adult with scoliosis. Beth discusses: - Why strength training is so important for people with scoliosis - The foundations of a healthy spine - Stability versus mobility - Methods for addressing pain - Are CrossFit, barbells, and running safe for those...
Ep186: Why Diet Breaks Are Necessary For Long-Term Metabolic Health with Ashley Fillmore
August 08, 2023 10:59 - 47 minutes - 35.6 MBIn this episode, Tina speaks with Ashley Fillmore about why women need to consider diet breaks. Ashley shares how to implement a diet break, how long it should last, and what to pay attention to for best results. She also debunked some misconceptions about fat loss - many of which often overwhelm women. Ashley discusses: - What a diet break is all about - Benefits of a diet break - Mistakes women sometimes make with diet breaks - Mindset shifts that need to happen during a diet break - Mi...
EP185: How to Lose Belly Fat in Perimenopause
August 01, 2023 12:33 - 10 minutes - 9.74 MBIn this episode, Tina shares some effective strategies to lose stubborn belly fat during perimenopause. Tina discusses: - Prioritizing strength training over cardio - The types of foods you should eat - Importance of prioritizing sleep - Paying attention to your alcohol consumption - And more Carrots 'N' Cake 1:1 Coaching Application https://forms.gle/JT74yhBgxQZRQvgZA Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://ww...
EP184: Unveiling My 12-Week Cut Transformation
July 25, 2023 09:19 - 18 minutes - 15.6 MBIn this episode, Tina talks about her incredible 12-week fat loss phase (cut). She shares her transformation, some valuable lessons, and the metrics that defined her progress. Tina discusses: - The results of the 12-week cut - How you don’t need to be perfect but you need to be consistent - The timing of a cut phase - The lessons she learned from the cut - How health foundations make fat loss easier - And more Carrots 'N' Cake 1:1 Coaching Application: https://forms.gle/JT74yhBgxQZRQvgZA ...
EP183: What It Takes to Heal: The Journey of Becoming Someone New with Evan Transue, FDN-P
July 18, 2023 14:44 - 51 minutes - 40.6 MBIn this episode, Tina speaks with Evan Transue, FDN-P, aka Detective Ev and host of the Health Detective Podcast by Functional Diagnostic Nutrition. Evan shares his journey to healing, how he has changed as a person and how FDN has helped him do it. He believes that healing is a personal development journey; you need to become a different person. You can accelerate your healing with functional testing. You have to make the decision to heal and then just do it. Evan discusses: Healing is ...
EP182: A NEW APPROACH TO WEIGHT LOSS FOR WOMEN WHO'VE DONE EVERY DIET WITH NATALIE NEWHART
July 11, 2023 13:20 - 55 minutes - 37.1 MBIn this episode, Tina speaks with Natalie Newhart, Mindset Coach & Former Pro CrossFit Athlete and BodyBuilder, about why so many women over 35 struggle with losing weight. Natalie shares how a lack of self-love is the root of all weight, food, and health issues, how humanity has been intensely conditioned to not love ourselves and shares a methodical training of self-love. Natalie discusses: - Getting to the point of absolute pain. - What happens when we drain our energy. - The importance...
EP181: 4 Ways Perimenopause Makes You Gain Weight
June 27, 2023 15:51 - 8 minutes - 7.42 MBIn this episode, I dive into a topic that affects many women: perimenopause and weight gain. Perimenopause, the transitional phase leading to menopause, can bring about various changes in a woman's body, including shifts in weight. Here are four ways perimenopause can contribute to weight gain: Hormonal fluctuations: During perimenopause, hormone levels, particularly estrogen and progesterone, can fluctuate significantly. These hormonal changes can impact metabolism and lead to weight gain,...
EP180: Wellness on a Budget: Affordable Strategies for Reaching Your Health Goals
June 26, 2023 21:14 - 10 minutes - 8.88 MBIn this episode, I share what I would prioritize if I had a limited budget for my health goals. Spoiler: It's just 4 essentials that are totally free or very affordable. Resources mentioned in this episode: SMS Bundle - SAVE $50 with this link: https://programs.carrotsncake.com/offers/ck5r9fck?coupon_code=FIT50 Grab high-quality supplements here: https://us.fullscript.com/protocols/carrotsncake-perimenopause-favorites Try ButcherBox: https://butcherbox.pxf.io/Zdg53k DISCLAIMER: The co...
EP179: Why maintenance deserves more respect for your physique goals
June 21, 2023 11:35 - 12 minutes - 10.1 MBMaintenance often gets overlooked when it comes to physique change, but it's an essential component of a successful nutrition plan. In this episode, I explain why it's important and why this phase deserves more respect! Also, learn how to calculate your maintenance calories with a simple calculation. I'll guide you through the process step-by-step and provide valuable tips along the way. As a bonus, download my Ultimate Beginners Guide to Tracking Macros for FREE. This resource will furth...
EP178: How to Meal Plan for Fat Loss
June 14, 2023 20:38 - 13 minutes - 11.9 MBIf I had 'secrets' and hacks for streamlining my meal prep process with fat loss in mind, this episode gives you all of those details and more! Enrollment is OPEN for my 8-week fitness accountability challenge, LeanSummerSolution! 🥳🥂 GO HERE TO ENROLL and get the new fitness program: https://carrots-n-cake.mykajabi.com/LSS TRY BUTCHERBOX: https://butcherbox.pxf.io/Zdg53k DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing co...
EP177: PPF Approach: The Ultimate Framework to Balanced Meals
June 08, 2023 10:26 - 8 minutes - 7.41 MBIf you struggle with what to eat, this week's episode is for you! I promise planning a health, balanced meal can be soooo easy if you have a simple framework to follow and that's exactly what I share in this episode. Follow just 3 easy steps with my PFF Approach. PFF stands for protein, fiber, flavor, and it's how 95% of my meals are planned. For me, healthy eating is all about automation and NOT over-thinking it! Enrollment is OPEN for my 8-week fitness accountability challenge, Lean...
EP176: Continuous Glucose Monitor (CGM) for Weight Loss
May 31, 2023 12:00 - 15 minutes - 13.7 MBIf you're a woman in perimenopause who is struggling with weight loss, your blood sugar could be to blame. As we age, we become less resilient to stress, which oftentimes shows up as blood sugar imbalance and insulin issues. When blood sugar is not in balance, it makes losing weight so. much. harder. In this episode, I share my personal experience with real-time data provided by a Continuous Glucose Monitor (CGM) to track my blood sugar during a fat loss phase. It was fascinating to use and ...
EP175: Recovering from Burnout [Part 3 of 3]
May 24, 2023 19:14 - 16 minutes - 13.7 MBThis is the final episode of this 3-part series about recovering from burnout. In this episode, I share the exact strategies I used to recover form burnout. I dive deep into practical steps and the ACTUAL changes I made to my lifestyle to deal with the stress in my life and heal my body. As I always say, it's never one thing! >>>Don't miss my 8-week fitness accountability challenge: Stay consistent with your training all summer long and build a physique with more muscle definition, leanness...
EP174: Recovering from Burnout [Part 2 of 3]
May 18, 2023 12:19 - 18 minutes - 15.3 MBBurnout is a real thing and a lot of women don't even realize just down stressed out and depleted their bodies are until it's too late. I ignored the symptoms of burnout for years until they were so bad (and my body was a mess) that I couldn't ignore them anymore. In this episode, I share the exact strategies I used to recover form burnout. I dive deep into practical steps and the ACTUAL changes I made to my lifestyle to deal with the stress in my life and heal my body. As I always say, it's...