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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

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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

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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

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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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Steph Augst’s Instagram and Tiktok

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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

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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

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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

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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

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Micah Okerlund’s Instagram

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In this episode, I’m sitting down with my longtime business coach, James Wedmore, for a conversation that goes far beyond just business. We’re diving into the fear of failure, exploring why many of us stay stuck in what’s familiar and uncovering the real price we pay when we let fear call the shots. From reclaiming your personal power to finding the courage to step into the unknown, this episode is packed with the kind of mindset shifts that will help you transform every area of your life, whether that’s your business, your fitness journey, or simply becoming the version of yourself you know you’re truly capable of becoming.

Find show notes at bicepsafterbabies.com/409

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Links:

Join the 2026 Business Breakthrough Event at bicepsafterbabies.com/breakthrough

Other business BAB Radio Episodes:

What To Do When You Want To Quit in Fitness or Business with James Wedmore: bicepsafterbabies.com/89

Ask Amber Anything About Business Part 1: bicepsafterbabies.com/127

Ask Amber Anything About Business Part 2: bicepsafterbabies.com/128

The True Story Of How I Built An Online Fitness Coaching Business: bicepsafterbabies.com/250

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Today’s podcast is from a Live Coaching session inside our Alumni program, Beyond MACROS101, where I sit down with Leah to unpack what seemed like a simple macro-tracking problem, but turned into a much deeper conversation about choice, ownership, and intentionality. We talk about the difference between actively making your own decisions and just reacting to life as it happens, and how that mindset shift can completely change your relationship with food, goals, and even yourself. If you’ve ever felt like you’re “getting away with something” in your fitness journey, this episode will challenge the way you think about progress, flexibility, and personal responsibility.

Find show notes at bicepsafterbabies.com/408

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Links:

bicepsafterbabies.com/M101

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In this episode, I sit down with Stacey Harkey to unpack a truth most of us don’t realize at first: you don’t actually want to lose weight; you want to like yourself. We dive into Stacey’s journey from Studio C to personal training, and the powerful lessons he’s learned about authenticity, confidence, and taking up space. We talk about why chasing external goals like weight loss can keep you stuck, how fear and people-pleasing hold you back, and what it really looks like to build self-worth from the inside out. This conversation challenged me in the best way, and I know it will for you, too. If you’ve ever felt like you’re not enough or that you need to shrink yourself to be accepted, this episode is your reminder: you were meant to shine.

Find show notes at bicepsafterbabies.com/407

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Links:

Stacey Harkey’s Instagram, YouTube