Emily Lever Coaching Podcast

In this episode, the Emily and AJ dig into the gut-brain connection, busting the myth that gut-produced serotonin directly controls your mood, and explaining how exercise redirects blood flow away from the GI tract, causing the nausea, cramping, and bathroom emergencies endurance athletes know all too well. They close out with practical guidance on tuning nutrition, hydration, and training around...

Ever felt butterflies before a big presentation, or a stomach-drop when you're stressed? That's not "all in your head", it's the gut-brain axis at work. In this episode, we break down the science of how your brain and gut constantly talk to each other through the enteric nervous system, the vagus nerve, and the HPA axis. We cover why blood flow matters for digestion, how stress and cortisol shape...

Fad diets keep resurfacing because they promise fast, dramatic results but this episode breaks down why the "next big thing" almost never works long-term. From juice cleanses and detoxes to carnivore, no-carb, and intermittent fasting, we unpack the red flags to watch for and why sustainable, less-extreme habits beat short-term extremes every time.   5 Key Takeaways: Watch for red-flag language: w...

In this episode, two nutrition coaches, Emily and AJ, dig into fiber, why it matters, how to actually get more of it into everyday meals, and where they disagree on supplements. They cover easy ways to add fruits and veggies to breakfast, lunch, dinner, and snacks, then debate common fiber mistakes, including when (if ever) it's okay to lean on a fiber supplement instead of whole foods.   5 Key Ta...

In this episode, Emily and AJ dive into fiber, one of the most overlooked pillars of a healthy, sustainable diet. They break down the difference between soluble and insoluble fiber, explain how each supports digestion, gut bacteria, blood sugar regulation, and cholesterol, and share practical strategies for increasing fiber intake without discomfort. The conversation ties nutrition science back to...

This week's episode dives into raising active kids and getting children genuinely excited about movement. Emily and AJ shared how modeling healthy habits, rather than just talking about them, became a cornerstone of their own parenting, especially through the challenges of a pandemic postpartum period with no gym access or childcare. They unpack practical, low-pressure ways to involve kids in fitn...

In this episode, we dive deep into the science of sleep, what's actually happening in your body, why so many of us are getting it wrong, and the simple (free) changes that can transform your rest. From melatonin and adenosine to caffeine timing, alcohol, evening routines, and when supplements are actually worth reaching for, this is your comprehensive guide to optimizing one of the most underrated...

After back-to-back long shifts, AJ and Emily couldn't think of a better topic than sleep — and for good reason. In this episode, they do a deep dive into why sleep is the most overlooked tool for fat loss, muscle growth, hormone health, and overall performance. From growth hormone surges to hunger hormones gone haywire, they break down the real science behind what happens to your body while you sl...

Summer heat can make every workout feel harder, but that doesn't mean you're losing progress. In this episode, we break down what's actually happening in your body when you train in high temperatures, how to adjust your expectations and intensity, and practical strategies for hydrating, recovering, and modifying your workouts so you can stay consistent, and keep moving forward, all season long.   ...

Dive deep into the science of hunger, how sleep, hormones, blood sugar, and meal composition all work together to influence how hungry we feel and the choices we make around food. They explain the roles of leptin and ghrelin, why lack of sleep and chronic dieting can backfire, and how building balanced, protein-forward meals can stabilize energy, reduce cravings, and support sustainable fat loss....

Emily and AJ break down why you might feel hungry all the time, even when you're eating regularly or trying to lose weight. They unpack the difference between physical hunger and other forms like emotional, habit, and environmental hunger, and explain how dieting extremes can create fear around feeling hungry at all. The conversation then shifts into practical, science-backed strategies: prioritiz...

In this episode, we dive into why resistance training is one of the most powerful, underappreciated tools for lifelong bone health. You'll learn how bones actually function as living, adaptable tissue, why osteoporosis disproportionately affects women, especially after menopause, and how lifting weights can dramatically reduce fracture risk, preserve muscle, improve balance, and help you stay inde...

In this episode,Emily and AJ break down the truth about creatine, what it is, how it works, and why it's one of the most researched and safest supplements available. They explain how creatine supports ATP production for high-intensity training, helps preserve and build muscle mass, and indirectly supports fat loss by improving metabolism and workout quality. The conversation also covers cognitive...

In this episode, Emily and AJ tackle one of the most common summer fitness dilemmas: should you change your goals when the season shifts? They explore why summer feels so different — from kids being home to packed social calendars — and why that pressure to look a certain way often leads to yo-yo behavior and short-lived results. Instead of chasing extreme transformations, they make the case for r...

In this episode, Emily and AJ break down why simply knowing your macro targets is very different from actually hitting them consistently. They frame macro tracking as a learned skill—much like learning an instrument—that takes time, repetition, and strategy. The hosts share practical systems for planning meals, using pause-points throughout the day, building plates around protein, and avoiding com...

In this episode, Emily and AJ break down the truth about electrolyte supplements, who actually needs them, when they're genuinely beneficial, and when they're just expensive flavored water. Drawing on their backgrounds as nurse practitioners and fitness coaches, they walk through real-life scenarios like flying, hard training, illness, low-carb diets, and GLP-1 medications. They also highlight how...

On this episode of the EMILY LEVER COACHING PODCAST, hosts Emily and AJ break down what electrolytes actually do in the body, the difference between being hydrated vs. just drinking water, and when (if ever) you truly need electrolyte supplements. Drawing from both clinical experience and current research, they explain why most people can meet their electrolyte needs through food, when supplementa...

Vacation doesn't have to mean abandoning your health goals or obsessing over perfect routines. In this episode, Emily and AJ break down how to stay active while traveling without falling into the "all or nothing" mindset. From hotel-room band workouts and beach kettlebell sessions to hiking, swimming, and chasing kids around the pool, they share practical ways to keep movement flexible, enjoyable,...

In Part 2 of our B vitamin deep dive, we continue the conversation by unpacking the powerhouse roles of vitamins B6 through B12. From balancing hormones and supporting healthy pregnancies to protecting your brain, nerves, and DNA, these nutrients are essential for energy, recovery, and long-term health. The episode also highlights why vegetarians, older adults, pregnant women, and anyone training...

B vitamins are some of the most overlooked nutrients, yet they play a critical role in turning food into energy, supporting fat loss, improving iron absorption, managing cholesterol, and promoting wound healing. In this episode, Emily and AJ break down vitamins B1 through B5, explaining how these nutrients affect metabolism and overall health, why deficiencies often go unnoticed, and which foods a...

Stay on track this summer without missing out. This episode breaks down how to navigate vacations, barbecues, and social events without falling into the all-or-nothing trap, showing that progress isn't ruined by one meal but by inconsistent habits over time. Instead of extremes, Emily and AJ emphasize balance through simple, repeatable actions like eating normally before events, prioritizing prote...

Magnesium might be one of the most underrated supplements—but it's involved in over 300 processes in your body, from energy production to sleep and recovery, and most people are either using the wrong type or taking it incorrectly. This episode breaks down what magnesium actually does, the key differences between its various forms, how to choose the right one based on your goals (sleep, digestion,...

Muscle growth isn't about doing more, it's about doing it better: this episode breaks down how progressive overload works by pushing your muscles to 100% effort, creating tiny breakdowns that your body repairs stronger over time, leading to real strength and visible results—but only if you stay consistent, focus on fewer high-quality exercises, prioritize proper form, and stop chasing sweat or con...

Confused by all the hype around progressive overload? This episode breaks it down in the simplest way possible—showing that real results don't come from just lifting heavier, but from pushing your true 100% effort with proper form, full range of motion, and intentional techniques like tempo and time under tension. In this first part, Emily and AJ debunk the biggest gym myths, revealing that progre...

Vitamin D isn't just about sunshine, it's the missing link behind stronger bones, better workouts, faster recovery, and even a more resilient immune system. In this episode, Emily and AJ break down how vitamin D works hand-in-hand with calcium, magnesium, and vitamin K2 to optimize absorption and overall health, while highlighting that gut health, balanced nutrition, and proper supplementation all...