Capable & Worthy: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck

In today's episode, we’re answering more listener questions! We tackle your biggest questions about plant-based protein, pre-workout fueling, and easy, realistic lunches that don’t involve planning every last bite. Whether you're a vegetarian trying to build muscle or someone wondering if you HAVE TO eat before exercise, this conversation is full of judgment-free, real-life strategies. Whether you...

In today’s episode, we’re joined by longtime listener Amy McCall Carlin! She’s an introverted music teacher, podcast host, and self-guided fitness enthusiast, who shares her refreshingly honest journey toward food freedom, strength, and sustainable habits. Amy never had a formal coach, yet through listening, learning, and trying things out bit by bit, she completely transformed her approach to nut...

In today's episode, we dig into the real talk around eating out: how often, how much, and whether it’s sabotaging your goals. We’ll challenge you to stop hiding behind “this is just what we do,” and share personal stories, practical strategies, and the mindset shifts required to strike the balance between real life and real progress. From budgeting and convenience to cravings and connection, this...

In today’s episode, we welcome back Susan Niebergall - someone who has deeply shaped our journeys and brought us all together in the first place! In this raw and wide-ranging conversation, Susan shares what it’s been like to transform her life in her fifties and sixties, how strength training prepared her for a wildly successful hip replacement recovery, and the mindset shifts that come with aging...

In today’s episode, we’re breaking down one of the most overcomplicated - and misunderstood - ideas in nutrition and fitness: reverse dieting and the transition to maintenance. If you’ve ever wondered when to raise your calories, how to navigate the fear of weight gain, or whether you need to track during maintenance, this episode clears the confusion with real talk and real strategies. We explain...

In today’s episode, Dr. Allan Bacon joins us for an unfiltered and evidence-based dive into the confusing (and very often manipulative) world of health and fitness content on major podcasts and social media. We get real about why misinformation spreads so easily, how podcast hosts become accomplices to pseudoscience, and the responsibility we all have to demand better sources and explanations. We...

In today's episode, we dive into the fundamentals of fat loss. We explain the difference between fat loss and weight loss, we break down why fad diets “work,” explain what research has shown to be necessary for fat loss, and teach you how to find the ballpark estimation of your calorie deficit, protein, and fiber goals. We discuss what it means to “eat more and lose weight,” and debunk a few weigh...

In today’s episode, coach and friend Kim Schlag joins us for a raw, relatable, and inspiring conversation about midlife, motherhood, and making space for yourself. Kim shares her journey from struggling with obesity in her thirties to becoming a strength coach who helps women in midlife feel strong and confident in their skin. We talk about what it really means to practice self-care - not just whe...

In today's episode, we’re diving into one of the most misunderstood concepts in the health and fitness world: what it really means to have a healthy relationship with food. This isn’t just about ditching the “good food vs. bad food” mindset - it’s about what happens when real life hits: travel, birthdays, brunches, and baseball games. If you’ve ever spiraled into a shame-fueled overindulgence afte...

In today’s episode, Chris McMahon joins us! He shares his journey from being diagnosed with type 1 diabetes at age 10 to coaching hundreds of clients through sustainable behavior change - while raising a family and working toward becoming a registered dietitian. This conversation digs into the truth about blood sugar, why no one is actually addicted to cookies, and how to stop chasing extremes and...

In today's episode, we chat all about navigating the busy summer season filled with vacations, grad parties, and spontaneous weekends away while keeping our goals on track. We share our insights on how to stay focused and resilient, even when life gets a bit chaotic. We walk you through a flexible mindset and a few go-to plans for eating events, parties, vacations, and those unexpected curveballs...

In today’s episode, we sit down with coach, mom, and cycle-breaker Carmie Hawkins to talk about what it really means and takes to raise your standards - whether you’re navigating parenthood, cultural expectations, or your own self-sabotaging patterns. Carmie shares her raw, honest journey to reclaiming her life and rewriting the blueprint she’s passing on to her daughters. This is a conversation a...

In today's episode, we break down everything you need to know about navigating gym spaces with confidence. Beyond etiquette, we dive into the common fears people have about stepping into a gym, the mental roadblocks that keep people stuck, and why most gym-goers aren’t paying nearly as much attention to you as you think. We also discuss the importance of having a plan, why filming your workouts ca...

Dr. Krystle Zuniga, PhD, RD, CSO, LD, is a board-certified specialist in oncology nutrition with over 14 years of experience encompassing research, higher education, and clinical practice. As the owner of Cancer Nutrition HQ, she is dedicated to providing evidence-based nutritional support to cancer survivors, aiming to enhance their health and quality of life. In today’s episode, we sit down with...

In today's episode, we’re switching things up with an "Overrated/Underrated" style breakdown of popular fitness, nutrition, and mindset trends. From mini cuts to cold plunges to those supplements that claim to help with alcohol cravings, we’re giving you our honest, unfiltered takes (as ever) - with plenty of laughs and truth bombs along the way. Whether you’re curious about rucking, spin classes,...

In today’s episode, Pelvic Floor Specialist and PT Veronica Lane joins us to break down why pelvic floor dysfunction symptoms like incontinence are common but NOT NORMAL. If you are a human, you have a pelvic floor, and this episode is for you. From understanding the anatomy of the pelvic floor to practical techniques for improving function, Veronica shares invaluable insights to help you regain c...

Ever been confused by net carbs on food labels? Wondering if creatine gummies are worth the hype? Or maybe you’ve seen vibration plates making a comeback and thought, do those actually do anything? In this episode, we’re breaking down some of the latest fitness and nutrition buzzwords floating around the internet, drawing on Amy’s experience and expertise as a certified lymphedema therapist. From...

In today’s episode, we welcome back Barbie Boules, RDN. Also known as The Cognition Dietitian, Barbie specializes in women’s brain and metabolic health, and today she’s here to shed light on who these drugs are designed for, the potential benefits, the risks, and the reality of long-term use. We discuss the science, history, and impact of GLP-1 medications - for weight loss and other outcomes. We...

In today's episode, we take a deep dive into the concept of mindset progress. Unlike weight loss or other measurable goals, mindset growth isn't always quantifiable with numbers. Yet, it's the quiet, consistent wins - the shifts in perspective and approach - that drive lasting change in health, fitness, and life. From redefining fixed and growth mindsets to celebrating those subtle "aha" moments,...

In today's episode, we sit down with Ocean Trail (Iris’s personal 1x1 coach), to talk about the realities of postpartum fitness, body recomposition, and what it really takes to feel strong again after bringing a new life into the world. From the highs of motherhood to the struggles of finding balance, Ocean gets real about the mindset shifts, the challenges of societal pressure, and why she’s taki...

In today's episode, we discuss the topic of maintenance: what, why, when, how. Maintenance isn't just the absence of dieting; it’s a lifestyle shift that focuses on sustainability and balance. We explore what maintenance really means, why it’s vital for both physical and mental health, and why it’s often unknown and misunderstood. If you’ve ever struggled with yo-yo dieting or wondered how to main...

In today’s episode, we sit down with our friend Justin Barnes, a certified personal trainer, nutrition coach, traumatic brain injury survivor, and co-worker on Beth Feraco’s Team BFF. Justin brings a unique blend of no-nonsense education and deep empathy, offering insight into navigating health, fitness, and life’s toughest challenges. From supporting his wife through a chronic autoimmune conditio...

In today's episode, we tackle more of your questions about fitness, nutrition, and mindset. From body composition explained, to the truth about the anabolic window, weight set point theory, and even how to balance hosting dinners with your goals, this Q&A session is packed with actionable advice and candid conversations. As you know, we don’t shy away from addressing the nuance, context, and w...

Parenting is a journey filled with unexpected conversations, and body image is one of those topics that can catch you off guard. In this episode, Heather Adams, Strength and Nutrition coach and mom of 6, returns to dive deeper into raising kids with a balanced, healthy relationship with their bodies, food, and movement. With her own children and years of experience coaching others, she shares inva...

In today’s episode, we chat all about the "magic macronutrient," protein, and its equally important partner, fiber. These two nutritional powerhouses can revolutionize how you feel, perform, and thrive. We explore why protein is vital beyond the RDA's bare minimum and share practical tips to meet your optimal intake for muscle health, energy, and satiety. Meanwhile, fiber takes the spotlight as an...