The Mindset and Metabolism Podcast

Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmap It started with a pair of jeans that wouldn’t fit. Miranda had been through the cycle before: los...

Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmap I went into hernia surgery weighing around 180 pounds… and less than 24 hours later, I was up abo...

Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmap You’ve got your calorie goal. You’re tracking your food. But a few weeks in, you’re exhausted, hu...

Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmap Jaime had done the workouts, gone to the gym, and even completed a 100-mile bike race. But she st...

Get the FREE 6 Month Roadmap and Video Training that walks you through the EXACT phases we use with coaching clients - from priming and fat loss to strategically timed diet breaks to help you lose 20-30 pounds in the next 6 months -> https://ithrivenutrition.myflodesk.com/six-month-fat-loss-roadmap Andrea was working out seven days a week and eating “pretty healthy,” but the weight wasn’t budgi...

Grab my FREE "DIET BREAK" Blueprint for a step by step guide to using diet breaks to speed up fat loss -> https://ithrivenutrition.myflodesk.com/diet-break-blueprint In this episode, I’m sharing a recent client win that started with something as simple as turning down a free meal at work. It might have saved her a few dollars and a little time—but what could it have cost her progress? We’ll tal...

Grab my FREE "DIET BREAK" Blueprint for a step by step guide to using diet breaks to speed up fat loss -> https://ithrivenutrition.myflodesk.com/diet-break-blueprint What if the scale is staying the same, or even going up, but you’re still losing body fat? In this episode, I break down the surprising difference between how much energy is stored in muscle versus fat, why rapid weight loss isn’t...

After years of trying extreme diets, endless cardio, and doing everything she thought she was “supposed” to do, Allison was frustrated, uncomfortable in her clothes, and starting to wonder if gaining weight and feeling worse was simply part of getting older. In this episode, Allison shares what finally changed after she stopped trying to figure everything out alone. We talk about losing 20 pounds,...

Most people focus entirely on losing weight—but learning how to maintain your progress might be the skill that finally gets you off the dieting hamster wheel. In this episode, I explain why maintenance is such an important part of sustainable fat loss, how I lost roughly 43 pounds without dieting nonstop for three years, and why taking your foot off the gas doesn’t mean you’re abandoning your goal...

In this episode, Brittany Hill shares her incredible journey of losing 45 pounds while balancing the demands of caring for her son, who has significant physical disabilities, and navigating life after losing her husband three years ago. We talk about how simplifying her nutrition, building sustainable habits, and continuing to show up for herself through some incredibly difficult seasons helped he...

In this episode, Laura Highman shares how she transformed her health through personalized coaching and sustainable habits—including losing 18 pounds after stopping her GLP-1 medication . We talk about gradually increasing calories, building habits she can actually maintain, and how the process has improved her confidence and overall health. Plus, Laura’s changes have had a ripple effect at home, w...

Bethany joins me to share how she lost 22 pounds in five months by focusing on realistic, sustainable habits instead of chasing perfection. We talk about what changed, the challenges she overcame, and how improving her nutrition and lifestyle boosted her confidence, energy, and overall health. If you've ever felt stuck or wondered if lasting change is actually possible, especially as a working mom...

In this episode, I sit down with my client Meredith to talk about her journey through coaching over the past year and a half. She joined a few months postpartum, lost 40 pounds, and then, about nine months into coaching, found out she was pregnant. Instead of putting healthy habits on hold, we shifted our focus and spent the next seven months supporting a healthy pregnancy, appropriate weight gain...

In today's episode, I'm sharing three lessons I've learned over the past couple of weeks after finding out I have an inguinal hernia and preparing for surgery. This experience has definitely changed the way I've been thinking about health and fitness, and honestly, I think these lessons apply to all of us—whether you're trying to lose weight, build muscle, or just take better care of yourself. I t...

In this episode I'm diving deep into the 4 most common mistakes I see people make with their fat loss phases & why they can be so detrimental to your long term results. Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help can find it!

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In this episode, I'm sharing a few simple strategies that I personally use —and recommend to my clients —to enjoy the Fourth of July weekend without feeling like you have to "start over" on Monday. We'll talk about planning ahead, being flexible with your nutrition, and finding that balance between making memories and making progress. My goal is to help you enjoy the holiday while still feeling gr...

In this episode, I talk about how to get back on track after a holiday weekend without falling into the all-or-nothing mindset. I share some simple strategies to help you move forward, get back into your normal routine, and avoid letting a few days of indulgence turn into weeks of frustration. We also discuss why taking the long-term view is so important for fat loss and how a single holiday weeke...

In this episode, I break down a simple, realistic approach to navigating holiday weekends without feeling like you have to choose between having fun and staying on track with your goals. I talk through how to plan ahead, make smarter choices without obsessing, log your meals realistically, and avoid the all-or-nothing mindset that turns one weekend into a setback. The goal is to enjoy the holiday,...

In this episode, I talk about how to keep making progress with your fitness and fat loss goals even when life gets busy and chaotic. I break down the two biggest things that matter most during stressful seasons — controlling your calorie intake and staying consistent with your strength training workouts. We also dive into energy balance, why protein matters so much for preserving muscle, and the i...

In this episode, I walk through what realistically losing 20+ pounds over six months can actually look like. I break down the different phases of the process — including priming phases, fat loss phases, diet breaks, and maintenance — and explain why constantly trying to diet as hard as possible usually backfires. I also talk about the importance of personalization, building habits you can actually...

In this episode, I open up about losing my mom and the perspective it’s given me on health, life, and what actually matters. I talk about how easy it is to take our health for granted, the role lifestyle choices play over time, and why being proactive now can literally change—or even save—your life. I also touch on injury prevention and how small, consistent habits add up more than we think. This...

In this episode, I share a personal story about hitting a coaching milestone I had thought about for years—and the surprising lesson that came with it. It reminded me that fulfillment doesn’t come from finally reaching some big goal… it comes from the person you become while working toward it. I relate that lesson to fitness, fat loss, and life in general. So many people think they’ll be happy whe...

In this episode I talk about how "treating yourself like a toddler" by changing your environment can make the desired behavior you're struggling with easier, more convenient, and more attractive for you to actually do. This can easily 10x your results when it comes to fitness, fat loss, etc by unlocking a level of consistency you didn't think you could reach. Chapters 00:00 Introduction and Setup...

This episode explores how individual food choices impact fat loss even when calorie intake is matched. It covers the science of calories, digestion, absorption, and how food sources and preparation techniques can influence body composition results. Chapters 00:00 Introduction to Caloric Impact on Fat Loss 02:42 Understanding Calories and Energy Absorption 05:29 The Role of Food Composition in Calo...

In this Q&A episode I talk about if there is a maximum amount of protein you should have per meal, how your total daily energy expenditure changes as you lose weight and how that impacts future weight loss, and how many steps do you actually need to maintain and lose weight? Be sure to share this episode with a family member, friend, or on your IG or FB stories so someone else who needs help c...