The Mindset and Metabolism Podcast

In this episode I sit down with one of my incredible 1-On-1 clients, Esther Thompson. In the past, she tried this like weight watchers and other diets to try and get the body she wanted. While she did see some weight loss with those approaches, she never got the muscle tone and shape she wanted, and never felt like those approaches taught her how to actually live her life while continuing to see r...

One of the biggest problems you're probably facing is making decisions that feel good in the moment, that don't really align with your goals.  Choosing fast food over a healthier choice, skipping the gym when you know you should go, and so on. In this episode I'm diving into a foolproof strategy to "trick your mind" into treating your future self better than you have been. Which will immediately i...

If anyone knows me, you know I grew up with a diet full of processed, and easy to over-eat foods - that I still love to this day. Unfortunately in order to lose fat, keep it off, and stay healthy, we can't eat those types of foods all of the time. BUT, there are some amazing "food swaps" you can make that are similar to your favorite foods, that are much lower in calories, higher in protein, and b...

In this episode I'm sharing an incredible story from one of my past clients Christy. Christy lost 35 pounds while working together, & then after years of struggling with infertility & accepting carrying her own child was no longer in the cards for her, she found out she was pregnant. Fast forward over a year later, & she last a beautiful baby boy & has used the skills she learned t...

Some people say that calories are "all that matter" for fat loss, while others say they "don't matter at all". Well the truth is, both extremes have it wrong. In this episode I'm going to give you a simple analogy to help you understand calories in vs. calories out and how it impacts your fat loss and body composition. That way you can truly master the principles behind fat loss for long lasting p...

In this episode I sit down with Kathy, one of my incredible clients, and talk about her journey over the past 8 months. We dive into why all of her previous diets didn't work, her struggles with losing weight for most of her life, and the 4 simple things we focused on to get her to where she is now - down 30 pounds and thriving. After this episode, you'll know exactly why the diets you've been att...

In this episode I'm diving into the Muscle & Strength Nutrition Pyramid, and how if your goal is fat loss, increasing muscle tone, or even to improve your overall health, this is the nutrition pyramid you should be following. I go over the hierarchy of each category of this pyramid, what factors you should prioritize the most, and what details you should stress about the least. After listening...

It's true that calories are the most important variable when it comes to whether or not you gain weight or lose weight over time. But what if I told you that there are 2 other variables, that as long as you are consistent with, you'll make SOME type of progress with your body composition no matter where your calories end up. Now we obviously don't want our calorie intake to be an afterthought, but...

One of the biggest keys to long term success with weight loss simply comes down to this - continuing to move forward and keep going even when progress feels slow, or even non-existent. In this episode I give you the keys on how you can visualize your "future self" and use your "future you" to convince yourself to keep going. This episode is also a great reminder of the fact that you might truly be...

One of the most common questions I get is "How long will it take me to get to my goal?" Well, this answer obviously depends on how consistent you are, your execution, and how advanced your goal is - but there are other factors to realize too in order to have realistic expectations to avoid setting yourself up for FEELING like you're failing. In this episode I outline how much time you should expec...

If you were to Google "How do I speed up my metabolism?" one of the very first things you'll see is to "drink more water". But does drinking more water really boost your metabolism? And if I does, will that have a noticeable impact on your fat loss progress? Well in this episode I'll be breaking it down for you - and not by just what a generic google website says, but from what the research says....

A couple of weeks ago I published an episode talking about why if your goal is to change your body composition and/or achieve fat loss, manipulating your calories is the most important variable to focus on. But are calories ALL that matter? Does it matter if you're hitting your calories, or even calories and protein with protein shakes and candy vs. eating stereotypical "whole foods" to hit those...

One of the biggest struggles I see people face after starting their fat loss or fitness journeys is falling into the trap of comparing their progress to others. This can lead to frustration, second guessing whether or not you're on the right path when you actually might be, and eventually either giving up completely or making a drastic change in order to "catch up" to the other person you're compa...

A question I get all the time is "how many days a week should I be working out to make the most progress?" And the truth is, the answer is "it depends" like most things with health and fitness. BUT, there are some things to consider like how many days you can actually commit to, how you're structuring your workouts and diving your exercises up, etc. In this episode I cover all of that, and show yo...

One of the biggest issues I see in people's fat loss journey's is them "missing the forest for the trees", AKA focusing on minor details when it comes to nutrition and workout, while ignoring the factors that impact results the most. In this episode I dive into why knowing and manipulating how many calories you're eating will make the biggest impact on your results and what most people get wrong a...

In this episode I dive into how to "fix" your diet and your progress after a weekend of over-eating, especially over the holiday weekend. I cover the mindset you should have after a weekend of over-eating and how to approach your diet and/or workouts after a weekend like this. I also talk about the "secret" to making sure these weekends don't end up ruining your results long term. Please leave a 5...

In this episode I sit down with my good friend and fellow dietitian Cat Grimes for part 2 and dive into more of the training / workout side of how to get the best results in your fitness / fat loss journey. We talk about how long of rest periods you should be taking in between sets, how to actually progressively overload in the gym, and my key tips for long term fat loss and keeping it off for lif...

In this episode I sit down with my good friend and fellow dietitian Cat Grimes on her own podcast to discuss some of the biggest misconceptions women I talk to end up having about fat loss. We also talk about the power of tracking your food and how while it might feel like extra work in the beginning, it actually can help create even more freedom within your at loss journey. Please leave a 5 star...

One of the biggest struggles I see from people attempting to lose fat is that they second guess everything they do. This is in part because you might not be an expert in fat loss and might be unsure that what you're doing is actually the right thing. But it also is likely because with fat loss, there's a ton of delayed gratification and "lag time" between your actions and the result you're actuall...

A 'metabolic phenotype' is a term used to describe where your total energy expenditure (aka how many calories you burn) lies in comparison to how many calories we would predict you'd burn based on a set of equations given your height, weight, age, activity level, etc. Some people can be described as having a "thrifty" metabolic phenotype, where others may have more of a "spendthrift" phenotype.  D...

There's a time and place to put your goals on to the side if you're going through a rough time in your life. On the other hand, there's a time and place to push through and check off the boxes to see results despite how you're feeling or what you're going through in the present moment. The greatest stories never came from those who didn't have to overcome struggle to get to their destination.  If...

In this episode I talk about the drastic differences between either gaining or losing a pound of fat vs. a pound of muscle. I dive into the calorie/energy content of each of these types of tissues in the body, and how losing one vs. the other when you start a diet can make an enormous difference in the number on the scale. I also cover why if you're seeing huge changes on the scale week to week, t...

In this episode I talk about the struggles my parents had with their health and how it's impacted the way I view my own health and the health of my clients.  I dive into how watching them battle obesity, diabetes, heart disease, etc throughout the years before their deaths made me realize that the greatest gift you can give your kids isn't money or expensive gifts, but instead its your own health....

Today's episode is Part 2 of a Q&A interview I did on The Not Your Quick Fix Podcast with my good friend Kara Goss. In this episode we dive into whether or not diet soda is actually worse for you than regular soda, what are "net carbs" and should you track them, what causes cellulite and how to get rid of it, and is intermittent fasting effective for losing weight? Please leave a 5 star review...

Today's episode is Part 1 of a Q&A interview I did on The Not Your Quick Fix Podcast with my good friend Kara Goss. In this episode we dive into whether or not you need to eat smaller, more frequent meals to "boost" your metabolism, what is a realistic amount of muscle to gain per year, why do some people lose weight when they increase their calories through reverse dieting, and how metabolic...