The Metabolism, Muscles, and Mindset Podcast

Your schedule impacts your optimal health. Are you using your time optimally? Do you find time each day to meet all the requirements for optimal health? By taking control of your schedule and applying the 3-2-1 Strategy, you’re taking steps to achieve optimal health.   How to Tell If We Aren’t Scheduling for Optimal Health We are over-functioning We start resenting, and it takes us out of the...

Your body is always talking to you. You need to learn how to listen. In this episode, I’m talking about feeling your way toward optimal health. From learning to accept your body at any stage of your journey to using all your senses to combat body dysmorphia, it’s all about getting in touch with your intuition… and, more importantly: listening to it.   How to Use Your Senses Other Than Sight W...

There is so much weight loss advice out there. How are you supposed to know what the right way to lose weight is? The good news? There is no one right way to lose weight. Optimal weight loss is as individual to your body as anything else. I’m joined by my friend, Dr. Siobhan Key, an obesity medicine specialist, to discuss some of our biggest weight loss pet peeves.   Measure Your Progress Wit...

If you’re trying to lose weight, one of the biggest questions I get asked is whether or not you can still drink alcohol. The short answer is that yes, you can still drink alcohol and optimally lose weight. This episode is all about unpacking the long answer, so join me in part four of this series about optimal weight loss.   How to Drink Alcohol and Still Lose Weight Optimally Notice what kin...

Find an exercise that you love to do. You’ll have a much more successful weight loss strategy. Movement you love is one of the keys to optimal weight loss, along with strength training and ensuring you’re not overexercising. In this third part of my series on mistakes that prevent optimal weight loss, I’m discussing the most common exercise mistakes we make.   Exercise Mistakes When Trying to...

Your nutrition strategy is one of the most important aspects of optimal weight loss. But there are common nutrition mistakes we make that are actually counterproductive to weight loss. Not sticking to your nutrition strategy, over- or under-eating your calories or macros, and not sticking to your plan on the weekend are some of the biggest pitfalls you might have. In part two of my series, I’m dis...

Optimal weight loss is different from traditional weight loss. We’re ditching the scale. We’re committing to change. We’re focusing on maintaining lean muscle mass. Most importantly, we’re making mindset changes. This is the first episode in a four-part series on the mistakes that prevent optimal weight loss. Tune in for a discussion all about the mindset mistakes we make.   Mindset Mistakes...

We all often struggle to ask for help. It’s common to think that if we can’t ask for help, it’s a sign of weakness. But asking for help isn’t a weakness. It’s a strength. In this episode, I’m discussing what happens when we become aware that we need help and then ask for help.   How to Ask for Help Admit that you need help Be vulnerable enough to ask someone for help Accept the kindness offer...

Taking medicine for weight loss, optimizing your nutrition, and familiarity with your body’s natural weight trends – this episode is all about answering your questions. This is what it boils down to – this is why this journey is about so much more than weight loss. In this final episode of So Much More Than Weight Loss, I’m going through any outstanding questions listeners have asked me.   Maintai...

Resistance to insulin, leptin, or ghrelin can make it difficult to lose weight effectively, if at all. Insulin plays an important role in regulating your blood sugar, leptin in weight loss, and ghrelin in your hunger cues. In Part 8 of So Much More Than Weight Loss, I talk about these three resistances and how you can heal from them.   How to Decrease Your Leptin Resistance Increasing your Basal M...

Be smart about how you lose weight. Using formulas to determine your Basal Metabolic Rate and your Total Daily Energy Expenditure gives you a better idea of what your body needs to lose weight. In Part 7 of So Much More Than Weight Loss, I discuss the importance of preserving your lean muscle mass, how your hormones impact your total daily energy expenditure, and when the best time to do cardio ac...

What do weight loss plateaus, loving movement, and ditching perfectionism have in common? They’re all essential parts of a long-term weight loss strategy. In part 6 of So Much More Than Weightloss, I talk about the importance of weight loss plateaus and why we have them, why you need to find movement that you love doing, and what happens when you stop perfectionism.   How to Love Movement: What do...

Do you know what it feels like to get physically hungry? So many of usdon’t know what our body’s hunger signals are, and we so often don’t listen tothem if we do feel hunger – or satiety. In part five of So Much More ThanWeight Loss, I talk about setting intuitive goals, trusting your hunger cues(especially those early ones), eating mindfully, and how tracking macros mightlead to food freedom.

Why do you want to make a body composition change? Understanding your feelings and deepest wants is an essential part of lasting change. Diving into your emotions allows you to set intentional boundaries, stick to your realistic goals, and commit to a long-term, sustainable body composition goal.   Key Steps in Setting Realistic Body Composition Goals Understand your unique body type Set realistic...

It’s time to move past your limiting beliefs - they really are just holding you back. Identify what they are, examine why you have them, gather the evidence you need to prove to yourself why these limiting beliefs aren’t true, and then set tangible, measurable goals to move past them finally. Join me in part 3 of my So Much More Than Weight Loss series.   Move Past Limiting Beliefs By: Gaining awa...

When it comes to your health, there is so much more at stake than just your weight. It’s about getting more out of your life and more into your life. Live your authentic agenda that prioritizes your emotions and feelings, social life and connections, and authentic physical health.   Get More Into Your Life For your authentic agenda For your thoughts For your emotions For your connection and what y...

Weight loss isn’t the answer for everyone. But, then what is? That's what I’ll be discussing in the next part of this series, “So Much More Than Weight Loss”. In this episode and throughout this series, we’re on a journey of awareness, so that you can better know where you are and where you want to go.   Accomplishing health goals requires Self-compassion Self-acceptance Recognition of your po...

Life is full of discomfort. Naturally, we try to avoid and limit uncomfortable situations. However, I would argue that experiencing discomfort is really an opportunity to lean in and experience transformational growth.   Growing through discomfort involves: Awareness of the discomfort Sitting with your feelings Creating habits to serve us Understanding that you’re the most important person in...

We all use excuses not to commit to an exercise or health plan. But the truth is, that’s all they are: excuses. If you find yourself full of excuses not to commit, you’re not alone – it’s a widespread occurrence. Dr. Mark Novitsky joins me to discuss the top ten reasons we don’t commit to a fitness or health plan.   The Top 10 Reasons Why You Haven’t Committed to Exercise Time Mistrust Disapp...

[00:00] Overview Fasting can help—but it’s not magic Focus: why it often fails for body composition [06:00] Pitfall 1 — Low Protein Most fasters under-eat protein Leads to muscle loss (not just fat loss) [13:00] Pitfall 2 — Bad Timing Fasted morning workouts + no food after = no muscle recovery [19:00] Pitfall 3 — Too Many Calories You can still overeat during eating window Fat-heavy diets = easy...

There is so much more to weight loss than just losing weight. Weight loss includes thought work, boundary setting, healing your relationship with your body, and growing massively in many areas of your life. If weight loss is your goal, I want you to go deeper. In part two of the so much more than weight loss series, I talk about weight loss as a secondary effect of improving your life.   If W...

There is so much more than weight loss. It all comes down to how you define success – it’s not just the number on the scale. Even if that number doesn’t shift, you’re improving your health, thought distortions, boundaries, and so much more. In part one of this series, I talk about everything that is so much more than weight loss.   Thought Distortions and Weight Identify a thought distortion...

Wanting to lose weight isn’t a bad goal. But, we need to talk about everything that comes with how you’re losing weight. We need to rethink weight loss. I actually don’t think the term “weight loss” serves us well at all. In this episode, I talk about how you can rethink weight by considering your body’s recomposition, regular strength training, and eating macronutrients consistent with your body...