What happens when the habits that made you fit begin to harm your health?

In this episode, I’m reintroducing myself and sharing the story behind my fitness journey, including the parts you cannot see in a before-and-after photo.

I talk about my experience with extreme dieting and reaching an unhealthy body-fat percentage. I looked lean, but I was dealing with hair loss, hormonal issues, and the loss of my period. After my Hashimoto’s diagnosis, I had to rethink my approach to health, fitness, and nutrition.

I share what helped me move away from extremes, lose 15 pounds, build definition, and create a lifestyle that supports both my goals and my health.

I also discuss our miscarriage in early 2026, how we are navigating the grief, and how this season has affected my health and fitness journey.

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The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

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In today's episode, we're talking all about how to lose 5-15lbs in the next 6 months and the exact framework that you should follow to see results. My goal is to help you build this out for yourself.

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The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

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In today's episode, we're diving into the strategy you need to be following based on your goals of building muscle mass, getting defined, and losing 5-20lbs.  This is part of the Body Recomp Series, and we're talking about all the things from how to build more muscle mass, what actually gets you results, and how to get your body in a prime state for fat loss. 

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1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat sheet

Recipe eBook

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In this episode, I am walking you through my exact meal prep strategy that keeps me consistent and that I teach my clients, so they can eat meals they enjoy while still reaching their goals. 

We walk through the different types of meal prep, how to meal prep successfully, why your meal prep strategy is important, and how you can actually save time by front-loading your meal planning. 

Substack

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The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

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In today's episode, we're kicking off the body recomp series, where I teach you how to change your body composition and get lean and toned.  Part 1 is about one of my most-asked questions: how to lose the last 5-10lbs and maintain results.  I have also included my Substack article where I break this down step by step. 

Substack article: Read the full article here

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The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

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In this episode, I am walking you through how to reset after summer and get back on track with your fitness and nutrition goals before fall.  We talk through the biggest reasons why fat loss doesn't work, along with the 6 core aspects of a body recomp and my body recomp rules that help my clients lose 5-15lbs successfully in 90 days. 

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The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

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In this episode, I share some of my favorite tips I share with my clients when it comes to breaking the on-and-off cycle with their goals.  I know you're not new to fitness and KNOW what to be doing, so why is staying consistent so hard?  After the vacations, weekend getaways, and summer treats, I want you to have the right focus and game plan for losing 5-20lbs and keeping it off (and keeping your muscle mass). 

We're chatting about how you actually apply these rules to your daily life, build the habits that keep you consistent, and ensure that you finally stay on track. This is done through creating real routines and focusing on the things you can control, vs only staying with it or starting when you're motivated or can do it perfectly. 

Breaking the all-or-nothing mindset and working toward starting and taking action no matter the mood, where you are at in your journey, or how "perfect" timing may or may not be. 

Let's get into it! 

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Resources

The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

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In this episode, I share practical strategies to stay on track with your health and fitness goals, even during busy or travel-filled seasons like summer. I talk through how I approach simple systems, mindful nutrition, and consistent movement so I can make progress without burning out.

• How to adapt your routine when summer and travel disrupt your normal rhythm
• How to build a sustainable nutrition plan around protein, whole foods, and portion control
• Why I use the 80/20 rule to keep balance without derailing progress
• The non-negotiables I rely on: strength training, step goals, hydration, sleep, and stress management

Protein Cheat Sheet

1:1 coaching spots - Learn more

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The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

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In this episode, I'm chatting all about how eating too little or in a deficit for too long will hinder your progress and the overall effects on your metabolism. Especially for women aiming for body recomposition.

Some of the topics we cover include:

• The misconception that eating less always leads to faster fat loss
• How food has been demonized and its impact on women’s nutritional choices
• Signs that your caloric intake is too low, including fatigue, poor sleep, and hormonal imbalances
• The risks of long-term undereating, such as metabolic slowdown and muscle loss
• The importance of a strategic, balanced caloric deficit for body recomposition
• How to monitor progress effectively through photos, measurements, and body composition data

Timestamps: 00:00 - Why low calorie intake can sabotage your results
00:30 - Signs you've been under-eating for too long
01:56 - The dangers of demonized foods and improper caloric restrictions
02:54 - How under-eating impacts metabolism and hormones
04:01 - Recognizing when your calories are too low
05:23 - The mismatch between calorie deficit and actual fat loss
06:48 - Long-term effects of calorie restriction on metabolism
08:11 - Signs of chronic undereating and what to do about it
09:23 - How body fat loss stalls in prolonged caloric deficits
10:48 - The importance of priming your body for fat loss
12:07 - Structuring a sustainable strength training routine
14:40 - Ensuring your workouts promote muscle hypertrophy
16:00 - Nutrition strategies for muscle preservation and fat loss
18:10 - Tracking progress beyond the scale: photos, measurements, and body composition scans
21:20 - The influence of stress, sleep, and hormonal health on fat loss
22:51 - Final tips: building habits and structuring your plan for success

• Hume Health Scale 
• Work with me

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Disclaimer: The information shared on this podcast is for educational and informational purposes only and is not intended as medical, nutritional, fitness, or healthcare advice. Always consult with your physician or qualified healthcare provider before starting any exercise program, nutrition plan, or making changes to your health routine. Participation in any fitness or wellness activities discussed on this podcast is done at your own risk. The views expressed are based on personal experience, professional expertise, and available research at the time of recording. 

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Resources

The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

Support the show

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I see a lot of body recomps as a fitness coach, and one of the biggest reasons I see them fail comes down to the type of plan and the understanding of how to actually recomp. 

In today's episode, I walk through why I see body recompositions fail, what the signs are that yours is going to fail, and exactly how you should structure your recomp if you want to see success. 

Coaching programs linked below: 

Hume Health Body Composition Scale

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Resources

The body recomp challenge - waitlist

1:1 coaching - The Body Recomp Method

6 rules to a successful body recomp

High protein and high fiber cheat s

Support the show

Instagram | TikTok | YouTube | Pinterest