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 actually is.

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.

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

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.

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.

This is part 1 of the new series, “So Much More Than Weight Loss”. We discuss what optimal weight loss is and why it’s actually a secondary goal. You'll hear what an authentic agenda is and how to discover what it means to you.

A discussion about how growth only truly occurs when we lean into discomfort. This supports introspection, healthy habit-building, and the achievement of goals.

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.

Fasting is one of the popular ways to eat for weight loss. However, it’s not without its pitfalls, especially if you’re trying to change your body composition. I’m all about finding the best way to fast in a way that works for you. In this episode, I’m talking about the five pitfalls of fasting and what you can do to avoid them.

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 so 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.

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.

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 type and goal.

You can take control of your life, heal from burnout, and thrive in our broken medical system. It sounds impossible, but Dr. Jimmy Turner joins me to talk about how he helps his clients heal from or overcome burnout, achieve financial freedom, and thrive.

Do you have fun every day? Fun is an essential part of your life and, as such, you need to prioritize it! Fun can help you destress, feel happier, and prevent burnout – it’s a winning situation. Let’s talk about the five steps you can take to have more fun in your everyday life.

You need to start setting better boundaries. Boundaries help prevent burnout and resentment, even when you’re doing something that you love. I’m joined by my friend, Dr. Sasha Shillcutt, on the release of her new book, Brave Boundaries, to talk about the steps to take to start setting boundaries in your life: both with yourself and other people.

As women, we’re pretty much taught by society not to put our own needs and desires first. This leads more and more women to discount and not prioritize themselves. What if I told you it didn’t need to be this way? What if I told you that by prioritizing your wants and needs, you will feel better, stronger, and more capable in all areas of your life? Let’s talk about developing a strategy to stop discounting yourself.

Your diet or nutrition plan isn’t getting you the results that you want it to. This is a common complaint among women trying to lose weight or gain muscle. There are usually five reasons why it might not be working – let’s look at them.

Emotional eating doesn’t have to be something negative – it’s really about the way that you process the emotions that lead to your emotional eating. I think we need to reconsider what emotional eating means to us. Let’s unpack the emotions behind emotional eating and strategize ways to survive any scenario where you might be more inclined to eat emotionally.

At some point in your life, you have eaten emotionally. I think there’s a lot of stigma about emotional eating, but not all emotional eating is negative. Eating birthday cake, celebratory meals, and other happy occasion foods are usually positive! So let’s talk about what constitutes negative emotional eating and the behaviors that might lead you there.