The Mindset and Metabolism Podcast

Today's episode is a continuation of Episode 130, where I initially talked about how doing low calorie or extreme diets can actually make us GAIN body fat in the long run, and cause us to deal with negative symptoms of such as our metabolism slowing down, poor sleep, worse mood, extreme hunger, etc - AKA metabolic adaptation. In today's episode, I'm diving into how you can reverse these symptoms o...

In this episode I sit down with one of my incredible 1:1 clients, Jackie Swisher, and talk about her journey over the past 10 months of losing 50 pounds. We talk about how she was able to lose weight this time without feeling stricter, without having to do tons of high intensity cardio, and without having to give up her favorite foods - even Taco Bell. We also dive into some misconceptions and fea...

You've probably heard that crash diets or extremely restrictive diets are bad for long term progress. But did you know that not only do you often gain the weight back from them, but they also make us gain MORE fat back in the long run. In this episode I'm taking a deep dive into the psychological and physiological reasons as to why this happens, and why every time you diet and gain the weight back...

In this week's episode I sit down with my good friend and fellow Registered Dietitian Paige Myers.  In this episode we dive into Paige's journey over recent years of intentionally gaining 30 pounds in order to continuing to build the body she wants.  We dive into how quickly you should be seeing weight gain on the scale if you're intentionally trying to build muscle, the mental battles of acceptin...

Everyone is always looking for tips on "how to stay motivated" in their weight loss or fitness journeys. In response to that, you've probably heard fitness influencers telling you that instead of relying on motivation, use "discipline" instead. Well in this episode, I'm going to talk about something else that can get you through those rough times when going to the gym or following your nutrition p...

If you scroll on social media at all or google "tips to lose weight" you've probably at some point been told to start tracking your calories and/or macros. But is tracking your food on a daily basis REALLY necessary? Can you make the progress you want in this day and age WITHOUT having to track the food you eat in an app like myftinesspal? In this episode I give my honest take on this, explain why...

In this week's episode I sit down with my good friend and fellow Registered Dietitian & CPT, Kara Goss. In this episode we dive into Kara's hormonal birth control journey, including the struggles she faced with fat loss while transitioning off of birth control, how she initially had to be okay with gaining weight before her body was ready to respond to fat loss, and how she navigated this ment...

One of the most common issues I see, especially in women that I work with, is that they tend to UNDER eat for the goals that they have. They want to tone up, shape their body, while also losing fat - but because of their low calorie intake their body ends up working against them for these goals. In this episode I go over common signs you're probably experiencing if you are under-eating, how to kno...

Do you feel like your progress is too "slow"? Or feel like sometimes you aren't even making progress at all? We obviously want to make sure we're on the right track and doing the correct things to make progress and see results over time, but there's hidden value of making "slow" progress that you probably don't realize. In this episode I discuss why the clients and people I see who take the "slowe...

Most people make the huge mistake of thinking making "progress" and seeing "results" are the same thing. But in actuality, they're COMPLETELY different. You can be making outstanding "progress" toward your overall goal, without seeing much physical results just yet. In this episode I clarify the difference between the two, why it's important to understand this difference, and how applying this can...

You might think that simply using myfitnesspal and "tracking your food" is the secret you need to finally start seeing results, but that's far from the case. In today's episode I'm diving into the top 5 food tracking mistakes you're making, and why these mistakes are holding you back from making the progress you want. Please leave a 5 star review if you enjoyed the podcast and be sure to join our...

In this week's episode I sit down with my good friend and fellow Registered Dietitian Amanda Maddalena. We get DEEP into this one, diving into how to embrace the ride within your fitness journey, how she overcame losing her father to suicide, and how important it is to lean on specialists or mentors for support in order to evolve into your highest self. Please leave a 5 star review if you enjoyed...

In today's episode I'm diving into recent research regarding fat burners to determine if they're actually effective for helping us lose more fat or not. I dive into the results of this recent study, things to consider before jumping on the "fat burner" train, and if it's actually worth your money or not. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook...

In today's episode I'm joined with friend and fellow dietitian Cat Grimes. Cat is a Registered Dietitian and certified personal trainer, and in this episode we dive into her history of competing, how that lead to a negative relationship with food and her body image, and the misconceptions people have around what it takes to get "fitness model" lean - and if that's even attainable and sustainable f...

In today's episode, I'm giving you the ultimate hack in changing your mindset regarding "falling off track" in your fitness journey. Give this a listen, and you'll never feel overwhelmed when trying to "get back on track" ever again. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc....

In today's episode, I'm diving into 5 of the biggest fat loss mistakes I see people make - especially when starting their fat loss / fitness journey in the new year. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the link below for more exclusive content, giveaways, etc. Join Our FREE Facebook Group for more free resources, live training...

Being surround by either the right type of people, or the wrong type of people can ultimately change your life. In today's episode, I'm diving into the power of community, how it can make or break your results, and why I'm so proud of the community we've built with all of our clients. Please leave a 5 star review if you enjoyed the podcast and be sure to join our Free Facebook Group through the li...

A common question I get is - if I track my calories or macros to lose weight, will I have to track my food forever to maintain my progress? In today's episode I'll be answering this question, discussing things to consider when wanting to step away from food tracking, along with giving you a step by step guide on how to transition away from tracking once you've reached your goal. Please leave a 5 s...

One of the biggest issues I see is people jumping straight into a fat loss phase or dieting phase without establishing a "healthy metabolism" or good habits beforehand. By rushing into a fat loss phase from the get go, you're more likely to fail, feel burnt out, run yourself into the ground, and end up giving up sooner rather than later. In today's episode I'm diving into all of the details behind...

Do you freak out when you have to take time off away from the gym due to travel, vacations, or maybe even injury or illness? Do you fear that taking that time away from working out is going to lead to rapid fat gain or you losing the muscle tone and definition you've worked so hard for? If so, today's episode is for you. In today's episode, I'm diving into why I'm taking 9 days completely off from...

2024 is here, and you're probably thinking about all of the things you want to accomplish over the next 12 months. However, most people don't have any type of framework in terms of setting new goals, or discovering what may have gone well or not well over the previous year. In today's episode, I'll be going over the thought process I use to assess how the last 12 months has gone, what I want to ac...

Ever start a "dieting phase" or fat loss phase and think the first line of action should be to increase your cardio in order to burn more calories to shed more fat?  While this might seem logical by thinking "more calories burned equals more fat loss" - right? BUT there are diminishing returns as that cardio reaches extreme levels - especially if you aren't doing any resistance training along the...

Making progress along your fat loss or fitness journey shouldn't feel like a fight to the death every single day - if it does, then you're probably doing something wrong. But with that being said, there certainly will be times where things feel hard, sometimes VERY hard, but you'll have to find a way to get it done regardless if you want to continue to progress. So in today's episode, I'm giving Y...

Do you want to get toned? Do you want to shape certain areas of your body like your legs, glutes, or arms? One of the biggest issues I see from people wanting to transform their bodies is not knowing how many sets they should be doing in the gym for optimal progress. It's usually too little to get progress moving, OR too much to where your body can't recover from it properly. In today's episode, I...

One of the biggest issues I see among clients or people wanting to lose weight and transform their body is the obsession over wanting to reach their end destination as fast as possible. This can FEEL productive, but when it comes to losing fat, building muscle, or changing your body - there's a physiological cap of just how fast you can actually achieve these things. So with that, learning to be f...