Emily Lever Coaching Podcast

Vitamin D might be the most overlooked key to your health and in part one of this two-part episode, Emily & AJ reveal why so many people are unknowingly deficient and what that means for your body. They break down how it helps your body absorb calcium to protect your bones, while also impacting immunity, muscle function, and disease risk, plus the surprising reasons deficiency is so common, from s...

If you think you're eating "high protein," you might be getting fooled. This episode breaks down how misleading labels, serving sizes, and marketing claims can derail your nutrition, while teaching you how to actually identify real protein sources, build balanced meals around them, and hit your protein goals for better muscle maintenance, fat loss, and overall health.   What You'll Learn:  Don't t...

Getting enough protein doesn't have to mean complicated meal plans or extreme dieting. In this episode, Emily and AJ break down practical, everyday ways to boost protein at every meal without unintentionally pushing carbs or fats too high. From simple breakfast upgrades like egg whites and Greek yogurt to easy lunch and dinner options like pre-cooked meats, protein pasta, and creative ways to use...

Continuing from the previous episode, Emily and AJ unpack the real-life side of sustainable fat loss: it's beyond quick fixes and extreme diets. Between hospital shifts, family responsibilities, and everyday mental fatigue, they reveal how small, consistent habits like meal planning, tracking food, improving sleep, and cutting back on alcohol helped create lasting momentum and long-term results.  ...

In Part 1 of this two-part episode, Emily and AJ unpack one of the biggest reasons people struggle with fitness: not actually starting. Through an honest, real-life conversation, they explore how life events, shifting priorities, and overwhelming circumstances can delay progress—even for someone who has always been active. By sharing a deeply personal journey that includes demanding work, parentin...

In this episode, nurse practitioners and fitness coaches Emily and AJ break down the science behind artificial sweeteners—how they impact fat loss, insulin, gut health, and cravings. Drawing from clinical trials and meta-analyses, they separate fear-based myths from evidence-based nuance, and share how they coach real clients to use (or reduce) artificial sweeteners in everyday life.   What You'll...

In this episode, Emily and AJ, nurse practitioners and fitness coaches, break down why macros matter more than just calories when it comes to how you feel, perform, recover, and progress toward your goals. They simplify protein, carbs, and fats in real-life terms, explain why low-carb and "clean eating" can still stall progress, and highlight how proper macro distribution and food quality impact h...

February hits differently. The excitement of New Year's resolutions starts to fade, motivation dips, and real life sets back in — work, kids, schedules, snowstorms, rotating shifts, and all the mental load that comes with it. In this episode, Emily and AJ break down what real consistency actually looks like — and why it's not about perfection. They dive into the concept of decision fatigue, how to...

In this episode, Emily and AJ unpack the hidden forms of stress that often sabotage progress — even when you're doing "everything right." From training load and sleep to nutrition, parenting, and mental overwhelm, they explain how stress is cumulative and how your body doesn't distinguish between physical, emotional, or lifestyle stressors — it just feels stress. You'll learn why more discipline,...

If you're training consistently, checking all the boxes, and still not seeing the results you expect, the problem may not be your commitment—it may be misalignment. In this episode, Emily and AJ break down why pushing harder, adding more workouts, and chasing soreness or calorie burn can actually stall progress. Drawing from their backgrounds as nurse practitioners, fitness coaches, and parents, t...

Motivation fades. Life gets busy. And suddenly, the goals you were excited about in January feel overwhelming. In this episode, Emily and AJ break down why relying on motivation alone sets people up for failure—and what actually works instead. As nurse practitioners, fitness coaches, and parents, they share practical, real-life strategies to build systems that support consistency, even when motiva...

In Part 2 of this hypertrophy series, Emily and AJ take the conversation deeper—breaking down what actually drives muscle growth when training intensity increases. From full versus partial range of motion to training volume, compound lifts, recovery, and sleep, this episode focuses on how to structure workouts that deliver results without burnout or injury. They also tackle common gym myths, inclu...

In this episode, Emily and AJ break down the science and strategy behind hypertrophy training—what it really means to build muscle and why it matters far beyond aesthetics. From improving metabolism and insulin sensitivity to supporting bone density and long-term functional health, this conversation reframes resistance training as a cornerstone of sustainable wellness. They also dive deep into one...

In this New Year's episode, Emily and AJ dive into the reality behind New Year's goals, resolutions, and the pressure to "start over" every January—or every Monday. They unpack why extreme approaches often lead to burnout, guilt, and inconsistency, and how small, realistic habits build confidence and long-term success instead. Drawing from their experience as nurse practitioners, fitness coaches,...

In Part 2 of this recovery deep dive, nurse practitioners and fitness coaches Emily and AJ break down popular recovery tools—compression, sauna, cold plunges, peptides, massage, and mobility—and explain where they truly fit into a sustainable training and recovery plan. While many of these methods can feel great and reduce soreness or stress, the evidence is clear: sleep and nutrition remain the m...

In this episode, nurse practitioners and fitness coaches Emily and AJ break down what recovery really means—and why it's the missing link for strength, muscle growth, fat loss, and long-term health. Cutting through social media trends and expensive recovery fads, they explain the science behind sleep, nutrition, hydration, and knowing when to pull back in training. You'll learn why progress doesn'...

The holiday season can be joyful—and chaotic. In this episode, Emily and AJ share practical, realistic strategies to help you stay healthy, energized, and mentally grounded during the holidays without guilt or extremes. Drawing from their experience as nurse practitioners, fitness coaches, and parents, they focus on mindset, flexibility, and consistency over perfection. Listeners will learn how to...

In this episode, nurse practitioners and fitness coaches Emily and AJ break down the truth about intermittent fasting (IF). While IF can work for some, they explain why it's often unrealistic for most people—especially active individuals—and lacks meaningful long-term benefits. Citing a meta-analysis of nine trials with 540 participants, they highlight that IF shows no long-term improvements in we...

In this episode, Emily and AJ break down why the 1200-calorie diet is slowing your progress instead of accelerating it. They explain how chronic undereating affects your metabolism, hormones, muscle mass, hunger signals, and long-term health. As nurse practitioners and fitness coaches, they share practical, sustainable strategies for rebuilding your metabolism, balancing hunger cues, improving foo...

In this episode, nurse practitioners and fitness coaches Emily and AJ unpack the realities behind "clean eating." They explain why strict whole-foods-only diets are rarely sustainable and often create guilt and unhealthy food rules. Instead, they promote a balanced, flexible approach—prioritizing mostly whole foods while allowing convenient, better-quality processed options. Through personal stori...

In their debut episode, nurse practitioners and fitness coaches Emily and AJ break down one of the most misunderstood topics in health and fitness: carbohydrates. They challenge the low-carb and keto hype, explain how carbs actually support metabolism, brain function, muscle growth, and hormones—and share how to use carbs strategically for better energy and performance. "Carbohydrates can be used...