Biceps After Babies Radio

Do you have to step on a bodybuilding stage to eat and train like a bodybuilder? Nope. In this episode I'm breaking down how to borrow the strategies that build those incredible physiques, without ever putting on the spray tan.

I start with a personal update: I'm officially committed to competing in a bodybuilding show. I'm finishing out 2026 in a lean build (eating almost 2,500 calories and lifting heavy), with prep starting in January and a show on the calendar for May. I also share why I switched coaches partway through, and why personality fit matters just as much as credentials.

Then we get into five things I've learned that you can use in your own training and nutrition, stage or no stage. Why living in a permanent cut is a mistake, how prepping your body before a deficit sets you up to succeed, the difference between "doing a cut" and actually locking in, the two levers that build muscle (smart programming and real intensity), and why consistency in your steps, sleep, cardio, and water matters as much as your macros.

If you want help making your training actually work, grab my free workshop, Why Your Workouts Aren't Working, at bicepsafterbabies.com/workshop. Subscribe, share this with a friend who's been living in a cut, and leave a review with your biggest takeaway.

“I know what to do, but I can’t get myself to do it.” If that thought has been looping in your head, there’s a good chance you don’t have a motivation problem. You have a misalignment problem. I’m joined by my personal mindset coach, Brad Bizjack, to redefine what success actually means and to map a clear path for creating it without burning out or feeling like you’re failing at life.

Brad shares his simplest definition of success: life on your terms. We talk about how easy it is, especially for women and moms, to lose touch with what we want under layers of responsibility, people pleasing, and guilt. Brad gives practical questions to uncover the desire that’s already there, plus a way to tell the difference between a goal you truly want and a goal you inherited from society, family expectations, or old “be realistic” programming.

Then we get tactical with Brad’s “combination lock” framework: the right strategy matters, but it won’t stick if your beliefs and values are in conflict or if your nervous system treats growth like danger. We reframe self sabotage as self preservation, share quick tools to lower guilt and shame (including why empathy and community matter), and dig into energetic alignment in a grounded, practical way so you can take more aligned action with less stress.

If you want a next step, Brad is hosting a free five day Success Accelerator challenge October 19 through 23, and you can register at bicepsafterbabies.com/success. Subscribe, share this with a friend who feels stuck, and leave a review with the biggest takeaway you’re applying this week.

Have you ever thought, “I KNOW what I’m supposed to do… so why am I not doing it?” That’s exactly what I’m diving into in this episode with behavioral researcher and bestselling author Nir Eyal. We talk about why having the information, the plan, and even the desire to change isn’t always enough, and how the beliefs we have about ourselves and our circumstances can actually keep us stuck. We get into quitting, limiting beliefs, pain vs. suffering, and how changing the way we see a situation can completely change what we’re able to do. If you’ve ever felt like you know better but just can’t seem to do better, I think this conversation will really make you stop and think.

Find show notes at bicepsafterbabies.com/417

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Links:

Nir's Website, LinkedIn, Instagram

Nir's Books:

Beyond Belief https://a.co/d/0e5K3njG

Hooked https://amzn.to/4o8wR5e

Indistractable https://amzn.to/4g26jk9

Free belief change guide:

www.nirandfar.com/beyond-belief-live

Bonus content and the 30-Day Belief Transformation Journal are here: nirandfar.com/beyond-belief

What if GLP-1s could do more than change your appetite, and they could actually create an opportunity to change your habits? In this episode, I’m joined by Pulitzer Prize-winning journalist and The Power of Habit author Charles Duhigg for a fascinating conversation about GLP-1s, food noise, dopamine, and the science of habit change. We unpack what happens in the brain when GLP-1s quiet cravings, why they may create a temporary “habit window,” and how to use that window to build behaviors that can actually stick. Whether you’re considering a GLP-1, currently taking one, or have no plans to use one, this episode will change the way you think about willpower, food, exercise, and lasting behavior change. 

Find show notes at bicepsafterbabies.com/416

Follow me on Instagram and Tiktok!

Links:

Episode 395: I Was Wrong About Wegovy, Ozempic, and Mounjaro with Dr. Taylor Brueseke

Charles Duhigg's books:

The Power of Habit: https://amzn.to/4f0clzK

Smarter, Faster, Better: https://amzn.to/44RhfdB

Supercommunicators: https://amzn.to/4vSH0pQ

In this episode, I’m breaking down the truth about drinking alcohol while counting macros and working toward your health and fitness goals. I’ll explain how alcohol affects fat burning, muscle recovery, sleep, hunger, and decision-making, and why simply “fitting it into your macros” doesn’t tell the whole story. I’ll also share questions to help you evaluate your relationship with alcohol, understand the trade-offs, and decide how often drinking is truly worth it for you. My goal isn’t to tell you whether you should or shouldn’t drink, but to give you the information you need to make an informed, conscious choice for your journey. Let’s dive in!

Find show notes at bicepsafterbabies.com/415

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In today's episode, I’m taking you behind the scenes for a candid chat about a goal I never thought I’d consider: competing in a bodybuilding show. I break down what changed my mind, how I’m overcoming past fears around body image and subjective judging, and why I decided to hire a coach for my current building phase. I also talk about the power of taking things one step at a time without needing to commit to the end result right away. Tune in to hear where I’m at in my training, how I’m targeting specific physique goals, and what’s next on this journey!

Find show notes at bicepsafterbabies.com/414

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Links:

bicepsafterbabies.com/watchmycut

Joining me for today's episode is Steph, an Air Force veteran, dedicated mom, and content creator whose fitness journey eventually led her to the bodybuilding stage. She is here to pull back the curtain on her incredible 101-pound transformation, proving that when you commit to small, almost boring habits and stay consistent through the slow seasons, remarkable things are possible. We dig into the specific "crisis point" that sparked her journey, the step-by-step process of layering habits brick by brick, and her path toward competing. Steph gets incredibly honest about the challenges of life after the show, including navigating a reverse diet and overcoming a scarcity mindset around food. Most importantly, she shares why the secret to long-term success is deciding exactly what you are willing and not willing to sacrifice. If you have ever felt like your goals are out of reach, or your progress is moving at a snail's pace, this conversation will remind you to trust the process and keep showing up.

Find show notes at bicepsafterbabies.com/413

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Links:

Steph Augst’s Instagram and Tiktok

I'm excited to have Monica Packer join me again on the podcast. Monica is the CEO and Founder of About Progress, and after our last conversation, all about building habits, she's back to dive into a topic so many of us struggle with: procrastination. In this episode, we explore why procrastination is about so much more than poor discipline or a lack of motivation. We discuss how it's often rooted in our emotions, how perfectionism and identity can keep us stuck, and why self-compassion is far more effective than shame when it comes to creating lasting change.

Together, we share practical strategies to help you stop putting off the habits that matter most, build consistency through small, sustainable actions, and finally start making progress with your workouts, nutrition, and other personal goals. If you've ever found yourself saying, "I know what I should do, I just can't seem to do it," this episode is for you.

Find show notes at bicepsafterbabies.com/412

Follow me on Instagram and Tiktok!

Links:

Episode 330: You’re Probably Thinking About Habits Wrong…Let’s Fix That with Monica Packer

Monica’s Instagram and Website

Pre-order her book at  stickyhabitsbook.com

For today’s podcast, I’m taking you behind the scenes of one of the most challenging weekends I’ve ever had: competing in an elite CrossFit competition that pushed me well beyond what I believed I was capable of. I’m sharing the victories, the setbacks, and the biggest lessons I learned along the way, and why saying yes to challenges that scare you might be the key to discovering what you’re truly capable of. If fear of failure has ever held you back from going after something you want, this episode is for you.

Find show notes at bicepsafterbabies.com/411

Follow me on Instagram and Tiktok!

In this episode, I’m joined by Micah Okerlund, a MACROS 101 alumna, to talk about what happens when you no longer feel like yourself. After a difficult pregnancy and diagnoses including PCOS, insulin resistance, and endometriosis, Micah found herself exhausted, disconnected, and searching for answers.

She shares how learning to trust her body, let go of fear and judgment, and approach change with patience and self-compassion helped her reclaim her energy, transform her mindset, and find her way back to herself. If you've ever wondered whether lasting change is possible, this conversation is a powerful reminder that your future self is worth fighting for.

Find show notes at bicepsafterbabies.com/410

Follow me on Instagram and Tiktok!

Links:

Micah Okerlund’s Instagram