This week we are taking a deep dive into the 10 things I’ve learned the last 12 years on my personal health journey. I could have listed 50, but for the sake of this episode, I narrowed it down to 10!

3 years ago I made a similar blog post on our website, teambdncoaching.com, and it’s funny to me how much has changed and what I now think is truly important. 

If any of this resonates with you or you have any questions or comments, shoot me a message on IG! Love hearing from you all!


Time Stamps:


(0:38) Master Metabolism

(4:20) #1: An All or Nothing Mindset Gets You Nowhere

(7:29) #2: Supplements Are Not The Be All End All

(9:40) My Current Supplement Stack

(12:45) #3: Macros and Tracking Are Life

(16:54) #4: HIIT Workouts Hurt More Than They Help If…

(20:15) #5: How You Feel Over How You Look

(22:20) #6: Low Bodyfat Isn’t Sustainable 

(24:14) #7: Structured Programming Is Key

(26:00) Progressive Overload Example

(28:08) #8: Consistency is Key

(30:38) #9: Fiber is the GOAT

(33:07) No Fiber Supplements

(34:13) #10: Comparison Will Ruin Everything

(38:01) Please Share, Rate, and Review

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