Your muscle mass is one of the best indicators of your long-term health. There are so many long-term health benefits to building your muscles, and all it takes is eating enough protein and lifting weights. It’s never too late to start building your muscles, and the benefits are so many. In this episode, I break down the reality of the traditional scale, how to build muscle mass for your body type, and so much more.

Self-care is something we all need to be better at doing. Self-love and support are so important, especially the older we get. I’m joined by my friend and fellow coach, Dr. Kristi Angevine, to talk about self-care through real conversations. We cover the importance of being there for your friends, how to support your friends, making friends as adults, and why boundaries are so vital.

We feel so much pressure from all around us to fit into the neat little boxes that society thinks we should. What if I told you that you don’t need to fit in? Life will expand for you when you’re living as your authentic self. This episode is all about curating your space to honor the truth of who you are.

Feeling like you’re constantly running on empty? You’re not alone. Especially when you’re an empath, like me, it’s so easy to fall into the trap of allowing everyone access to your emotions and energy. But it doesn’t actually serve anyone, least of all you, to give yourself emotionally all the time. In this episode, I’m talking about the importance of setting emotional and energetic boundaries and how to set them in a way that serves you best.

You can achieve optimal health in thirty minutes a day. Thirty minutes of non-negotiable you time every single day can give you the space and time you need to achieve optimal health in every area of your life. All it takes is setting a boundary and being snobby with your time. You deserve this.

You can break the rules. It might feel uncomfortable and push you out of your comfort zone, but a certain level of freedom comes when you don’t listen to the rules. Rules are just your boundaries and the boundaries you have with other people. Think about your own rules – how can you break them?

Genetics plays a huge role in how your body looks. From determining your body type and height to your satiety levels and empathetic ability. So while your genes greatly impact your body composition, it is possible to make changes to how you eat and what you do to make it easier to reach your ideal body composition.

When you’re making body composition changes, it can feel like you need to cut everything you enjoy out of your diet. Things like sugar and alcohol might feel like they don’t belong. That’s not entirely true; you can still enjoy alcohol while making body composition changes. And sugar, especially natural sugar, can have its place, too, especially when it’s combined with other foods correctly.

Body composition changes are easier for some people to make than others. However, that doesn’t mean that they’re impossible for everyone else. In this episode, I’m discussing the barriers to success when we’re trying to make a body composition change, including mental, emotional, and physical barriers. Things like our mindset, perception of time, a tendency towards emotional eating, and the blindspots in our nutrition audits.

Strength training and cardiovascular activity don’t have to be in competition with each other. However, strength training is a more effective method to reach your optimal body composition unless you’re doing high-intensity cardio activities. Any movement is better than no movement, so it comes down to finding something you enjoy doing and building a consistent routine around it.

Exactly how important is protein for our bodies? It’s absolutely essential. But how much protein are you supposed to eat every day? And what kinds of protein are the good ones? In this episode, I cover all these questions and more, including vegetarian protein options, what one serving of protein looks like, and protein’s vital role in maintaining an optimal weight.

Physiotherapy is so much more than treating sore muscles with an ice pack. Physiotherapy looks at the body as a whole. It considers the entire person and their history, including their nutrition, exercise, and lifestyle, not just any diagnosis they have. Dr. Alex Stewart joins me to discuss physiotherapy, movement, and weight loss.

Daria Stewart, an expert in core and pelvic floor health, reveals the secrets to aging well. This includes starting her post-partum protocol right after giving birth or anytime after, avoiding overtraining, and accepting your body's current state when strength-training.

There is much information in the media right now about the impact of taking GLP-1 Agonists, a common obesity medicine medication, and maintaining muscle mass. In this episode, I hope to dispel some of the myths surrounding GLP-1 Agonists, explain how they help you lose weight, and explain what actually happens to your muscle mass when you stop taking this medication.

Love your body through all of the phases it will go through. Each phase is temporary, but loving and accepting your body is so necessary. If we spend all of our time hating our bodies and trying to change them, we might miss out on so many moments along the way. The journey is what matters, not the destination. Enjoy, embrace, and love your body – it’s the best thing you can do.

Your body will hold onto excess weight when you’re stressed. We all know that too much stress has a detrimental effect on our bodies, regardless of the type of stress or the cause of it. In this episode, I’m talking about the different types of stress, the stress scale, and some practical ways you can reduce your stress levels.

Strength training is an essential component in making any kind of body composition changes. So many women fear becoming too bulky if they lift weights, but that won’t happen to your body unless you make very intentional training decisions. I’m joined by coach Becca Failla to talk about strength training, being kind to our bodies, and the nutrition and fitness hierarchies.

You have 24 hours in your day. Are you spending those hours in a way that honors your goals, desires, and happiness? You get to choose how you spend your time. It’s time to reevaluate what matters most and get snobby with your time.

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.

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.