The Anti-Macro Podcast

Casey is a certified holistic nutritionist and life coach who lives in Northern California. She runs her practice, Your Case for Wellness, where she offers private and group coaching services. After nearly a decade of struggle with eating disorders and body image issues, she was able to find true health as well as peace with food and her body. Casey’s focus centers on empowering women eager to bre...

At the end of last year I did some reflecting on what exactly made my most successful clients succeed in their coaching process. I realized there were 3 key features that my most successful clients embodied. In this episode, I break down how these 3 features helped my clients succeed and how you can learn from these clients to create your own success in your health journey, whether you are working...

This is going to be the last episode of 2023 because I’m gearing up to travel to the east coast to see my family and take some time off while I do that. This time of year in the fitness industry is always pretty predictable. Once we get into the school year business generally takes a dip but that dip really picks up the closer we get to the holidays. Then all the gyms and coaches and etcetera are...

I got a question in my DMs the other week from someone asking me for tips on how to become more of a morning person and I felt like this would make a great podcast episode. I consider myself to be a morning person and I’ve always been that way. My current routine has me waking up at 5:15am and going to the gym at 6am, and I genuinely prefer it. I don’t think that I’m a superior being because I am...

Gabe Erno is a certified personal trainer and owner of “Fitness Unlocked”, operating out of San Diego, California. He specializes in empowering busy entrepreneurs and high performers to achieve their health and fitness goals amidst their hectic schedules and busy lives. However, his clientele ranges from young teens trying to put on muscle to the elderly population trying to stay active as they ag...

I talk a lot about stress and how stress can impact your overall health and there’s a good reason why. I speak from experience when I talk about stress and its impacts. I have spent majority of my life normalizing stress, so I never felt there was anything wrong with living a high stress life. I also didn't realize that my excessive exercise, constant calorie deficit, and caffeine consumption...

The primary tool that I use to teach my clients how much to eat to achieve specific goals is the Hand Portion Method. Today on the podcast I'm breaking down some common misconceptions about this method to clear the air and help you better understand this methodology. MISCONCEPTION 1: The HPM is the same thing as macro tracking. MISCONCEPTION 2: A hand portion size is a serving size. MISCONCEPT...

I’ve been on my fitness journey since I was probably about thirteen when I started taking spin classes so you can say I’ve been on this journey for almost two decades. That’s a long ass time. I’ve learned a lot along the way but I’ve also made mistakes. I’ve also been coaching in this space for almost a decade as mainly a group fitness instructor but at times I was a personal trainer and then of c...

I talk smack about 6-week transformation challenges on a regular basis, so you're probably going to be surprised to learn that I was involved in running one for my gym years ago. I'm dishing the hot tea on our experience with working with a prominent sales person in the fitness space running his 6-week transformation challenges for our gym and why we fought to end our contract with him ear...

If you’ve ever struggled with consistency in your health and fitness journey, this one is for you. There’s a variety of reasons why you may lose your stride - it could be due to your schedule being jam-packed, you’re going through a period of high stress, you’re losing motivation, or something of the sort. How you deal with loss of consistency matters. Do you stop showing up at all if you can’t be...

In case you missed it, I spent about 17 months rehabbing chronic back pain with the help of my coach, David Sluss. Back in November of 2022, I brought David on the podcast to talk about our personal journeys with back pain and some lessons learned along the way and this has been the most popular episode on the podcast to date. I think a huge reason why is because back pain is almost universal. Sad...

On my coaching application, I ask what are your goals. Oftentimes what I see is, “I want to lose 5-10lbs”. It’s always this magic number, this magic range of 5-10lbs. What I know you’re thinking is, “If I just lose these 5-10lbs I’ll be so much happier in my body,” but I want to talk about why that is not entirely the case. Your desire to lose weight is valid and I am in no way saying that I do no...

Let’s talk about the most UNSEXY part of your health and fitness journey and that is maintenance. Maintenance phase is the phase in which you can just be - you’re not dieting but you’re also not bulking, you’re fueling your body according to what it needs while also implementing baseline healthy habits like adequate exercise, sleep, recovery, and the likes.

Have you ever put your health journey on pause due to the time "not being right"? Maybe you're really busy or you're experiencing some really stressful circumstances. What if I told you that these times are the BEST times to hire a coach to get help and support, would you believe me? Heather came to me when stress was at an all time high. She was about to do her third round of a...

I’m about to dish out one of my most frequently used coaching tools within my 1:1 coaching so buckle up because this is going to be a great coaching episode for you. Summertime is obviously filled with tons of vacations but let’s be real this is not an issue that is exclusive to this season. My clients are dealing with all kinds of trips that take them out of their routine. And maybe you’re the ty...

Disclaimer: I am not providing medical advice. This episode is being provided to inform you of options you may pursue in your health journey. If you have a health concern, please contact your medical provider. Labs are now being used by more and more health coaches to help optimize their clients’ health and achieve results beyond a calories in and calories out approach. While I love this, there ar...

Recently my client Heather received results from an InBody scan that took a hit to her mindset. She felt she had been working hard but wasn't seeing the results she expected. This became a valuable coaching opportunity that I felt would be equally valuable to share with you here. In this episode I break down: What the raw data of Heather's InBody scan meant about her progress What addition...

More often than not I work with the Type-A, overachieving type of person. Usually these individuals are highly motivated, they take direction well, they’re organized, and they have a passion for bettering themselves. While these are amazing traits to have of course, they can often be our downfall especially in regards to our health. I am also that Type-A individual, and for a long time I was exper...

Word on the street is you gotta eat protein to build muscle and support a healthy and happy body. Got it... but how do you actually go about increasing your protein intake and ensuring you're giving your body what it needs? In this episode, I cover: How much protein you need and how to estimate your daily intake through hand portions Which kind of foods are best for filling up your protein req...

I’m back! I have now been back in the U-S-of-A for a week and a half now after traveling Europe for 18 days and for my first full-length episode since my return I wanted to talk about how I navigated my nutrition, fitness, and healthy lifestyle while I was traveling. In no way am I saying there is a right way to do things especially because every trip is truly different, but I do believe that shar...

ICYMI I'm just getting back from my honeymoon traveling through Europe for three weeks. The Anti-Macro Podcast will still release episodes weekly but they'll be bite-sized with quick tips, mindset shifts, and nuggets of information to guide you in your health and fitness journey. If you want to see strength gains, physical results, and your overall wellness improve you need to show up to t...

ICYMI I'm on my honeymoon traveling through Europe for three weeks. The Anti-Macro Podcast will still release episodes weekly but they'll be bite-sized with quick tips, mindset shifts, and nuggets of information to guide you in your health and fitness journey. Tis' the season for barbecues, but that doesn't mean you need to sweat it when it comes to staying on track and balanced wi...

ICYMI I'm on my honeymoon traveling through Europe for three weeks. The Anti-Macro Podcast will still release episodes weekly but they'll be bite-sized with quick tips, mindset shifts, and nuggets of information to guide you in your health and fitness journey. One of the most common issues my clients will come to me about is constipation while traveling. Whether you struggle to go at all w...

ICYMI I'm on my honeymoon traveling through Europe for three weeks. The Anti-Macro Podcast will still release episodes weekly but they'll be bite-sized with quick tips, mindset shifts, and nuggets of information to guide you in your health and fitness journey. Hormone health is a HOT topic as of late and it's a buzzword that diet culture is crafting their marketing messages around to s...

ICYMI I'm about to be on my honeymoon traveling through Europe for three weeks. The Anti-Macro Podcast will still release episodes weekly but they'll be bite-sized with quick tips, mindset shifts, and nuggets of information to guide you in your health and fitness journey. Have you ever stressed about losing progress at the gym because of an injury, illness, or vacation? In this episode, I&...