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

Dr. Gabrielle Fundaro, PhD is committed to combatting gut health BS, bridging the gap between current scientific research and its practical application, and helping individuals make informed decisions about their health and fitness. She holds a PhD in Human Nutrition, Foods, and Exercise and a BS in Exercise, Sport, and Health Education, as well as a decade of experience in both academia, research...

In today’s episode, we discuss a topic that's been buzzing in online forums and client discussions – the scale and its impact on our emotional health and decision-making. As the second month of the year rolls in, we’re notice a troubling trend: people's heavy reliance on the scale to dictate their emotions and choices. We shed light on the misconceptions surrounding body composition and body weigh...

In today’s episode, Nichole Andrews, The Oncology Dietitian known for her expertise in nutrition and cancer, joins me to debunk some myths and provide evidence-based cancer prevention advice. We discuss the misunderstood relationship between sugar consumption and cancer, the impact of lifestyle choices on cancer risk, and the importance of a consistently balanced diet. As we discuss alcohol, sleep...

In today’s episode, we answer listener questions about nutrition, fitness, and mindset, with our characteristic blend of personal experience, evidence-based expertise, and compassionate advice, while debunking widespread myths along the way… This Q&A sesh ranges from the things we learned last year, the effects of extended fasting on health, plant-based diets and protein intake, to building mu...

In today’s episode, Val Lusvardi joins us as we dive into the crucial aspects of fitness and nutrition, emphasizing the importance of dedication, discipline, and the power of habit formation. Val, a mom, wife, coach, and bikini pro athlete, shares her insights on the significance of sticking to her training schedule, and we move beyond training to include the broader scope of self-care, boundary s...

In today’s episode, nutrition researcher Alan Aragon joins us again, and this time we dive into the complex and often misunderstood world of dietary fats, specifically the controversial topic of seed oils. We specifically address common concerns and arguments around canola oil, olive oil, and the importance of looking beyond isolated nutrients or ingredients and focusing on the overall food matrix...

In this insightful episode of the podcast, we dive deep into the essentials of creating a healthier lifestyle. This conversation is a perfect New Year kickoff, focusing on the 'big rocks' - the foundational elements crucial for sustainable health and wellness, from basic nutrition best practices to providing solid practices to level up your sleep routine. We debunk common myths and providing pract...

In today’s episode, Lindsay Parker (LiftingLindsay) joins us to share her journey into health and fitness. We chat about “starting where you are,” pushing outside comfort zone, truly experiencing maintenance, and how so many women are still feeling the negative effects of being in a calorie deficit because they’re scared to eat a little more and find a true, healthy maintenance. We talk emotional...

On this episode, Shannon Collins (The Gym Nurse) joins me for an enriching conversation about a range of topics. Shannon shares her personal story of overcoming health challenges and we bond over similar histories and starting points in fitness, social media, and as coaches. We discuss the oft-overlooked importance of progress pictures and the tendency people have to over-analyze them in an unhelp...

Matt Van Der Laar  is an online strength and nutrition coach who helps lifelong dieters conquer all-or-nothing thinking so they can sustainably lose fat without giving up their favorite foods. Matt joins us today, and shares how a family member’s health emergency brought him into the coaching world. We chat about what the phrase “diet culture” means to us, exploring the dichotomy between the extre...

In today’s episode, we discuss DEXA and InBody scans: Are they worth it? What do they actually tell us? Brooke shares her personal experiences, and we share client experiences, highlighting the emotional toll they can easily take on an individual. We emphasize, as always, the importance of taking a holistic view of one’s fitness and body recomposition journey. We also discuss the common phrase “li...

In today’s episode, Rusty Meier, better known as Coach Frizzle of Fitness, joins us to chat all about the holidays and the stressful things that come with them. We discuss the common frustrations when people they feel they’ve wasted years not making progress, and how our language and our mindsets are 100% in our control. We emphasize, as always, that true transformation is not just about achieving...

In today’s episode, nutrition science researcher and educator Alan Aragon joins us to unpack some nutrition noise and misinformation circulating on social media. We dive into the fear of oats and oatmeal, and explain why it’s both unjust and unfounded, the absurdity of demonizing such foods, misconceptions about the dangers of glyphosate in normal food consumption, and the importance of embracing...

In today’s episode, we talk about trigger foods and how to deal with them. We dive into the emotional complexities surrounding the labels people put on food and themselves, especially in the run up to the holiday season, which lead to a toxic mindset and obstruct their journey to health and fitness. We discuss the pitfalls of using food as a coping mechanism around the holidays, the importance of...

In today’s episode, physio and running coach Dr. Marie Whitt joins us to talk about how you can efficiently and effectively balance running and strength training without compromising health and succumbing to burnout or fatigue. We discuss concurrent training, perceived readiness, the optimal time between running and a lifting session, and tailoring strength training to support running performance....

In today’s episode, we talk about why you’re not losing weight, despite your efforts to be in a calorie deficit. We discuss TDEE calculators and the problem with using them blindly, mindfulness on the weekends, mindfulness when tracking, untracked meals and restaurant eating during a calorie deficit. We cover many sneaky ways we can unintentionally eat more calories than intended, and the big prob...

In today’s episode, Ryan Kassim, friend and Health & Fitness Coach, joins us to talk about the conflicting emotions of not caring about health and fitness in the face of life’s challenges, while also recognizing the importance of these very aspects as coaches and humans. We dive deep into mental well-being and finding a balance between fitness goals and living in the moment. We talk about how ...

On today’s episode, our friend and mentor Jordan Syatt joins us to talk about the profound impact parenthood has on fitness, health, priorities, and long-term goals. Jordan shares his personal evolution from prioritizing powerlifting to focusing on health and longevity, and we discuss the importance of setting an example and a strong foundation of movement and athleticism for our children - not ju...

This week, we’re answering listener questions! “I stopped drinking because it was becoming a problem. I started using alcohol to mask what I was feeling that I didn’t want to come to light.” - Brooke Madigan   “With a new diagnosis of anything, a lot of emotions come up that you need to deal with because your life is different now. You can’t deny that. Things about your life need to change that yo...

Friend and HBIC Beth Wilkas Feraco joins me on the show today to conduct a thought experiment and speak about fostering a healthy relationship with food and body in our kids. We discuss how taking pride in our cooking and our food adds a layer of joy and confidence in life, and we talk about how important it is to lead by example. We talk about how empowering strength training can be for kids, and...

On today’s episode, we discuss the importance of practicing radical honesty with ourselves, the lightbulb moments and mental shifts that we all have versus the practical application of those mindset shifts. We also touch on why it can be incredibly damaging to compare yourself to others… ever, but especially when you don’t know the full story. “If you’re killing yourself over your goals, you’re do...

Aram Grigorian  joins me on the show today to dive into the importance of setting boundaries, establishing routines, and understanding the difference between short term fitness goals and sustainable life changes. We discuss the perennial myth that lifting automatically makes a person bulky, and truth that there is no one-size-fits-all approach to fitness. Aram chats candidly about why he initially...

Today on the podcast, we tell our stories, how it started and how it’s going. We walk through our first fitness memories and journey through our winding histories of fad dieting and exercise. We had vastly different upbringings, but they hugely influenced how we handled food and fitness in our young adult lives, and it’s been an interesting experience to dismantle... hiding, hoarding, food insecur...

Today,  Amy Rudolph  joins us on the podcast! Amy is an oncology physical therapist and online strength and nutrition coach with Team BFF. She leverages her knowledge and personal experience to guide clients toward their fitness goals, empowering them and emphasizing the importance of sustainable habits over deadline-driven weight loss. Amy shares the breakthrough moments in her fitness journey, a...

Today on the show, we talk about how to handle fitness and nutrition when you get sick. We share our personal experiences, and discuss giving ourselves grace when we’re under the weather. We especially focus on your return to fitness after an illness, and the importance of easing yourself back in and removing your emotions from your workouts and nutrition. We offer actionable steps to make your nu...