The Metabolism, Muscles, and Mindset Podcast

Strength training is so important for your health and longevity, especially once you turn 30. But so many women are too worried about getting bulky that they don’t do any form of strength training. In this episode, I’m talking about all the long-term health benefits of strength training, the best way to start a strength routine, and the equipment you need to start today.   The Benefits of Str...

Eating adequate protein is essential for everyone, whether you’re trying to gain muscle or lose fat. Though many people find protein confusing, and there is a lot of different information out there, it doesn’t have to be daunting to eat more protein. There are so many benefits to eating enough protein for your body. In this episode, I hope to explain why protein is important, help dispel any limit...

Weight loss medicine, like GLP-1s or Ozempic, is making headlines lately, and for good reason. They are a great tool to help those struggling with weight loss. I’m joined by Dr. Matthea Rentea, an obesity medicine specialist, to talk about weight loss medication, working with your medical team, and how this type of medication actually works.   Weight Loss Medications Help By You can tell when...

Getting uncomfortable doesn’t have to be a negative experience. You can use those uncomfortable feelings to experience something new, push yourself, show up as your authentic self, and even experience massive growth. It’s all about having fun with getting uncomfortable and seeing what magic can happen.   Key Takeaways How can you keep staying in the moment, noticing we’re uncomfortable, and c...

If you’re feeling in doubt about anything in your life, I encourage you to create more space. Creating space allows you to make more authentic decisions, have more self-compassion, and have the insight to move in the best direction for you at that moment. In this episode, I’m talking all about creating space and the levels you might experience on the way there while sharing some real-life examples...

You can create the type of business that honors your health and your priorities. It takes hard work, determination, and a whole lot of marketing, but with effort and defining your why, it is absolutely achievable. I’m joined by business strategist, Frenchie Ferenczi, to talk about her shift into flexible well-being and how she has created, and now helps others create, a business that serves their...

This one is for my girls. It’s also for your girls. And it’s for all of us women who are navigating our way through this world. In this episode, I’m talking to my girls. I’m sharing how I’m helping them gain awareness and experience, how to learn about their thought patterns, and how to be strong, independent women. This one is also for us mothers – the past doesn’t matter. How can you connect and...

Your muscle mass is one of the best indicators of your long-term health. There are so many long-term health benefits to building your muscles, and all it takes is eating enough protein and lifting weights. It’s never too late to start building your muscles, and the benefits are so many. In this episode, I break down the reality of the traditional scale, how to build muscle mass for your body type,...

Self-care is something we all need to be better at doing. Self-love and support are so important, especially the older we get. I’m joined by my friend and fellow coach, Dr. Kristi Angevine, to talk about self-care through real conversations. We cover the importance of being there for your friends, how to support your friends, making friends as adults, and why boundaries are so vital.   Key Ta...

We feel so much pressure from all around us to fit into the neat little boxes that society thinks we should. What if I told you that you don’t need to fit in? Life will expand for you when you’re living as your authentic self. This episode is all about curating your space to honor the truth of who you are.   How to Curate the Space We Are Meant to Fit Into Define who you are and how you show...

Feeling like you’re constantly running on empty? You’re not alone. Especially when you’re an empath, like me, it’s so easy to fall into the trap of allowing everyone access to your emotions and energy. But it doesn’t actually serve anyone, least of all you, to give yourself emotionally all the time. In this episode, I’m talking about the importance of setting emotional and energetic boundaries and...

You can achieve optimal health in thirty minutes a day. Thirty minutes of non-negotiable time every single day can give you the space and time you need to achieve optimal health. In every area of your life. All it takes is setting a boundary and being snobby with your time. You deserve this.   Thirty Minutes For Yourself Gives You More endorphins More oxytocin Decrease cortisol Decrease adren...

You can break the rules. It might feel uncomfortable and push you out of your comfort zone, but a certain level of freedom comes when you don’t listen to the rules. Rules are just your boundaries and the boundaries you have with other people. Think about your own rules – how can you break them?   Some of the Rules You Can Break Work smarter, not harder You don’t have to fix the problem You ca...

Genetics plays a huge role in how your body looks. From determining your body type and height to your satiety levels and empathetic ability. So while your genes greatly impact your body composition, it is possible to make changes to how you eat and what you do to make it easier to reach your ideal body composition.   How Genetics Impact Body Composition Somatic body type Body fat storage patt...

When you’re making body composition changes, it can feel like you need to cut everything you enjoy out of your diet. Things like sugar and alcohol might feel like they don’t belong. That’s not entirely true; you can still enjoy alcohol while making body composition changes. And sugar, especially natural sugar, can have its place, too, especially when it’s combined with other foods correctly. &nbsp...

Body composition changes are easier for some people to make than others. However, that doesn’t mean that they’re impossible for everyone else. In this episode, I’m discussing the barriers to success when we’re trying to make a body composition change, including mental, emotional, and physical barriers. Things like our mindset, perception of time, a tendency towards emotional eating, and the blinds...

Strength training and cardiovascular activity don’t have to be in competition with each other. However, strength training is a more effective method to reach your optimal body composition unless you’re doing high-intensity cardio activities. Any movement is better than no movement, so it comes down to finding something you enjoy doing and building a consistent routine around it.   How to Lose...

Exactly how important is protein for our bodies? It’s absolutely essential. But how much protein are you supposed to eat every day? And what kinds of protein are the good ones? In this episode, I cover all these questions and more, including vegetarian protein options, what one serving of protein looks like, and protein’s vital role in maintaining an optimal weight.   What Goes Into Your Tota...

Physiotherapy is so much more than treating sore muscles with an ice pack. Physiotherapy looks at the body as a whole. It considers the entire person and their history, including their nutrition, exercise, and lifestyle, not just any diagnosis they have. Dr. Alex Stewart joins me to discuss physiotherapy, movement, and weight loss.   Physiotherapy Looks at the Body As a Whole Nutrition Moveme...

If you have had a baby, an injury, or are even just aging, there’s so much you can do to restrengthen your core and pelvic floor that nobody has told you. Rehabing these parts of your body is essential to age better and I am so excited to have spoken with one of the best experts on this on today’s episode.   The most important part of healing after pregnancy and childbirth is to be proactive....

There is much information in the media right now about the impact of taking GLP-1 Agonists, a common obesity medicine, and maintaining muscle mass. In this episode, I hope to dispel some of the myths surrounding GLP-1 Agonists, explain how they help you lose weight, and explain what actually happens to your muscle mass when you stop taking this medication.   The 4 Pillars of Obesity Medicine...

Love your body through all of the phases it will go through. Each phase is temporary, but loving and accepting your body is so necessary. If we spend all of our time hating our bodies and trying to change them, we might miss out on so many moments along the way. The journey is what matters, not the destination. Enjoy, embrace, and love your body – it’s the best thing you can do.   Key Takeawa...

Your body will hold onto excess weight when you’re stressed. We all know that too much stress has a detrimental effect on our bodies, regardless of the type of stress or the cause of it. In this episode, I’m talking about the different types of stress, the stress scale, and some practical ways you can reduce your stress levels.   How to Reduce Your Stress Levels Recognize how often you have j...

Strength training is an essential component in making any kind of body composition changes. So many women fear becoming too bulky if they lift weights, but that won’t happen to your body unless you make very intentional training decisions. I’m joined by coach Becca Failla to talk about strength training, being kind to our bodies, and the nutrition and fitness hierarchies.   The Fitness Hierar...

You have 24 hours in your day. Are you spending those hours in a way that honors your goals, desires, and happiness? You get to choose how you spend your time. It’s time to reevaluate what matters most and get snobby with your time.   Time Traps That Steal Your Time Social media Relationships Intrusive Thoughts All-or-None Thinking Mental, Emotional, & Physical Wellness   Your Time and Y...