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

In today’s episode, Team BFF Coach Peggie Larsen joins us for a candid conversation about the transformative events that impact our sense of self and body image. Peggie shares her young struggles with dieting and a negative body image, overcoming an eating disorder, and how she transformed these challenges into a passion for helping others achieve their health and fitness goals. We explore the imp...

In today’s episode, we answer listener questions! We have a candid conversation about whether bulking is necessary for muscle gain or if it can be achieved while in maintenance, discussing the pros and cons of a bulk, and the importance of intentional training. We discuss what constitutes a true “plateau” and how to measure progress beyond just the scale, the importance of consistency, and why it'...

In today’s episode, Emily Lynn Paulson - author and former top-level MLM rep - joins us to discuss the insidious nature of multi-level marketing (MLM) companies. Emily shares her journey from being a top seller to becoming a vocal critic, shedding light on how these organizations exploit individuals’ shame and vulnerabilities, and create unrealistic expectations of success. We share some of our ex...

In this episode, we step into the world of foot health and minimalist footwear with Andy Bryant, a seasoned podiatrist from Melbourne, Australia. Meri shares her personal journey of overcoming crippling foot pain through discovering the benefits of minimalist shoes, and Iris shares her experience with debilitating knee and hip pain in walks and hikes, and how minimalist footwear played a role in m...

In today’s episode, we tackle and dissect common fears and misconceptions around chemicals, sugar addiction, strength training for women, and genetics. As always, we aim to clear up some noise from social media and provide grounded and evidence-based perspectives on these hot topics. We break down the misconception that all chemicals are harmful, highlighting how many essential compounds and moder...

In today’s episode, we’re joined by Barbie Boules, The Cognition Dietitian. Best known as The Cognition Dietitian, Barbie is a registered dietitian, cognitive wellness specialist, and optimal aging enthusiast, dedicated to helping women prioritize themselves, experience confidence, excellent health, and genuine joy. Barbie shares her journey into nutrition and her passion for women's cognitive and...

Today’s episode is 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 that summ...

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, we sit down with EC Synkowski, a nutrition expert and creator of the 800-gram challenge - a straightforward, sensible, and powerful way to enhance your diet by incorporating more fruits and vegetables. She explains the science behind the challenge and its surprising benefits, including its positive impact on mental health. We explore the myths and misconceptions surrounding org...

In today's episode, we dive deep into the world of expectations, particularly how we set and manage them in the realms of fitness and fat loss. We explore the origins of these often unrealistic expectations, and tackle the misconceptions and marketing schemes that perpetuate unhealthy and unrealistic dieting expectations. We discuss the importance of understanding energy balance and the dangers of...

Samara Toby is a certified macro coach specializing in plane-based eating. She has been vegetarian for over 20 years and saw a need for coaches who understand the intricacies of a plant based diet. Even if you’re an omnivore, you will gain so many valuable insights from our conversation, as we branch far beyond plant-based eating. Samara shares her journey into nutrition coaching, so many practica...

In today's episode, we dive into what it means to “fall to the level of your systems” in health and fitness, focusing on meal planning and prepping, getting in NEAT, and going to the gym. We share our own experiences and many practical tips for making food prep, meal planning, and nutrition easier. We also move into the fitness side of things, sharing the power of walking, explaining how to rack u...

Dr. Kasey Jo Orvidas is a health psychologist and a certified fitness coach with a Ph. D in Psychology, Her mission: Helping you build strong bodies and healthy lifestyles, starting with your mindset. She has dedicated her career to understanding how cognitive processes influence fitness, nutrition, and overall wellness. In today’s episode, Kasey joins us to explore the concept of stress, the mind...

In today's episode, we talk about bits and pieces of our own transformative journeys, and reassess some previously held beliefs about fitness, nutrition, and mindset. Each story highlights a shift from a restrictive perspective to a more informed, balanced understanding of health and wellness. “We wanna have more nutrient density in our diet, but heck… We gotta have some pop tarts, donuts, and piz...

A quick note from us to update you our listeners on some upcoming changes to the podcast! Thank you all for sticking with us thus far, and we hope you continue to listen and learn!

In today’s episode, I share some personal reflections on the often-stigmatized topic of overeating, particularly in the aftermath of holiday indulgence. I talk about my own Easter “nutritional chaos,” and realistic expectations with your relationship with food. With a mix of humor and sincerity, the discussion turns to the difference between overeating and binge eating, emphasizing that the former...

In today’s episode, Michelle Carvalho (Macros Fuel Muscles) certified macro coach, joins me to tell her story through yo-yo dieting which began at age 12, culminating in a transformative health journey as she approached her 40s as she embraced macro tracking and rejected food restrictions. She has lost and kept off over 85 pounds and gained a sense of food freedom. We talk all about overcoming foo...

Today, we’re talking all about maintenance and answering your questions! What is it? Why does the scale go up in maintenance? What are normal maintenance fluctuations? Why is maintenance harder than a cut? How do you know you’re lifting heavy enough to build muscle in maintenance? How long do I have to stay in maintenance before another cut? How can I increase my maintenance calories? Can I track...

Registered Dietitians Liz Ward and Hillary Wright are the power duo behind Menopause Diet Plan, a resource designed to support women navigating the nutritional, physical, hormonal, and mental challenges of menopause. With over 30 years of experience each in nutrition and women's health, they bring a wealth of knowledge and a compassionate approach to a topic that has long been underrepresented in...

Today, we talk all about the magic macronutrient, protein! We discuss the importance of a protein-rich diet and its role in habit building, satiety, muscle growth, and “toning.” We talk about a few common reasons people struggle to eat enough protein, and share some simple ways to integrate more protein into your meals. Since this episode is a replay, you’ll hear us mention Team BFF’s 28 Day chall...

Today’s episode is not for the faint of heart. I share my candid and caffeinated thoughts about the disconnect I often see between words and actions and the complexities of achieving personal goals. This episode will challenge you to acknowledge your own disconnects, and it will offer a firm and compassionate nudge towards alignment, accountability, and the genuine effort required to achieve the t...

In today’s episode, Won Dolegowski ( @wondwellness ) joins me to chat all about the importance of aligning fitness and nutrition with personal goals. We chat about the benefits of and problems with fitness classes like Orange Theory, the idea that lifting weights will make "women bulky,” the benefits of marinating in maintenance, the importance of family support and strategies for dealing with fam...

In today’s episode, we discuss how to make consistency easier and offer ideas to help listeners stay on track. We highlight the challenges and responsibilities that come with being in a calorie deficit, and stress the need for integrity and commitment to achieve desired results. We emphasize the individual nature of caloric ranges and the need to find a sustainable approach that suits each person'...

What makes an exercise effective for hypertrophy? Kelly Mack joins us today to walk us through the criteria needed for an exercise to be effective for building muscle. We also talk about periodizing strength, conditioning, and hypertrophy mesocycles. We talk about combo exercises (not to be confused with compound exercises) and why they’re not the right choice for getting toned, lifting straps, an...

Self-Sabotage: a struggle many face but often cannot figure out why they’re doing it or what to do about it. In today’s episode, we talk all about it. This one is a must-listen for anyone looking to break free from the cycle of self-sabotage, and anyone seeking practical advice on navigating through the complex emotions and behaviors that accompany them. “The nutrition and exercise stuff, when you...