Ladies, if you lift, run, jump—or even just sneeze—this is an episode you need to hear. Pelvic floor dysfunction isn’t just a postpartum or aging issue; it affects active women of all ages and often goes unaddressed…until it becomes a problem. In this episode, I sit down with Dr. Courtney Johnson, DPT—aka The Female Athlete Doc—a pelvic floor physical therapist who gets the gym. She speaks the language of lifting and doesn’t believe in sidelining women from the barbell. Instead, she’s all about keeping you active, strong, and leak-free. We dig into the real function of the pelvic floor, why Kegels aren’t a one-size-fits-all solution, and how every lift is a chance to train your core and pelvic floor—if you know how to use it. You’ll walk away from this conversation feeling empowered, educated, and maybe even rethinking how you brace for your next set of squats. Ready to lift smarter (and leak less)? Let’s jump in.

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Dr. Courtney Johnson’s Instagram, Facebook, Tiktok, YouTube

Think tracking macros means giving up restaurants, date nights, or spontaneous meals out? Think again. In this episode, I’m diving into one of the most common questions I get: Can you really track macros while eating out? Spoiler alert—yes, you can. And I’ll show you how. If you’ve ever stared at a menu wondering how to track a meal with no nutrition info in sight, this episode is for you. I break down the concept of flexible consistency, explain why perfection isn’t required, and share five practical tips you can start using immediately to track confidently while enjoying real life. This isn’t about prepping for a fitness competition—it’s about sustainable fat loss and a lifestyle that includes dinners out, parties, and the joy of food without guilt. Ready to ditch the all-or-nothing mindset and still hit your goals? Let’s dive in.

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In this inspiring episode of the “I Did It” Series, I sit down with Timili Grady, a 45-year-old MACROS 101 alumna navigating the challenges of perimenopause. Like many women in their 40s, Timili felt like everything that used to work for her body had suddenly stopped. But through the process of reverse dieting—strategically increasing her calories to boost her metabolism—she found a surprising and powerful solution, a transformation that not only changed her body, but also her energy, mindset, and relationship with food. If you're feeling frustrated, stuck, or out of sync with your body in midlife, her story will offer hope, insight, and a reminder that it’s never too late to take back control of your health. Let’s dive in!

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In this episode, I’m joined by Dr. Nicole Rowe, MD—a board-certified Family Practice physician and fellow protein lover—to unpack everything you’ve ever wanted to know about protein. We’re cutting through the noise, debunking common myths, and digging into the latest research, including a major meta-analysis. Dr. Rowe shares how protein needs shift throughout different stages of life, how to increase your intake without it becoming a full-time job, and how to turn science into simple, sustainable action. Whether you’re new to tracking protein or already have it down, this conversation will leave you informed and empowered. Grab your protein coffee—let’s dive in!

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Dr. Nicole Rowe’s Website, Threads and Instagram

In this episode, I’m talking to all the new moms who are breastfeeding and wondering if they can track macros without harming their milk supply. If you’re feeling torn between wanting to lose some baby weight and prioritizing feeding your baby, you’re not alone—and yes, you can do both. Drawing from my experience as a nurse, a mom of four, and a coach to thousands of women, I’m sharing five key things every breastfeeding mom should know before starting to track macros. You'll walk away with practical tips to nourish both yourself and your baby, while moving toward your goals safely and confidently. As always, be sure to consult your healthcare provider for personalized advice. Let’s dive in!

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bicepsafterbabies.com/setmymacros

Get ready for some serious light bulb moments in this episode as I share a live coaching session from one of our MACROS 101 calls with Anna. If tracking your food has ever felt overwhelming, frustrating, or like a constant test of perfection, you’re going to relate to this one. Anna came into our conversation feeling stuck—swinging between obsessively tracking every gram and giving up altogether when she couldn’t be perfect. Together, we unpacked her resistance and reframed tracking as a tool for learning, not a test to pass or fail. You'll hear the exact questions I asked that helped shift her mindset and reveal how powerful a simple perspective change can be. Tracking isn’t about control—it’s about understanding. And when you approach it with curiosity instead of judgment, that’s where the real freedom begins. Let's dive in!

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In this episode, I have MACROS 101 alumna Courtney Hugghins about how she reclaimed her power over the scale during perimenopause. This episode is part of the "I Did It" Series, featuring women who have gone through my signature program, MACROS 101, and made incredible progress in their journeys. Courtney shares the mindset shifts and strategies that helped her stop letting the scale dictate her mood and self-worth—especially during a time of hormonal changes, body composition shifts, and weight fluctuations. If perimenopause has left you feeling frustrated or disconnected from your body, this conversation will leave you feeling empowered and seen.

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In this episode, I talk with Dr. Jared Pelo, Chief Medical Officer at Bionic Health, about Medicine 3.0—a game-changing, prevention-first approach to health. We dive into simple changes you can start making today, which health data is actually worth tracking, and how to create habits that stick. If you're ready to be proactive and take charge of your health before problems arise, this episode is for you.

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Links:

Dr. Jared Pelo’s Website and Podcast Medicine 3.0

Struggling with nighttime overeating? You’re not alone—and it’s not about willpower. In this episode, I’m joined by Eliza Kingsford, a Licensed Psychotherapist, to unpack how nervous system dysregulation fuels late-night cravings and emotional eating. We’ll show you how to spot signs of stress and overwhelm in your body—and how to shift toward more awareness, flexibility, and self-compassion. If you’re tired of knowing what to do but not following through, this episode is for you.

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Eliza’s Instagram

bicepsafterbabies.com/MYWL

In this episode, I’m welcoming Sarah Allred back to share her inspiring journey from realizing she needed self-care to actually living it. After a major breakthrough in MACROS 101, Sarah has spent the last six months shifting from seeing self-care as an escape to truly refilling her cup. She opens up about the practical mindset shifts that helped her, including the powerful question she now asks herself: "What do I need in this moment?" If you’ve ever struggled to move from “doing” self-care to truly “being” in a state of self-care, I think you’ll resonate with this conversation. Tune in to hear Sarah’s insights on transforming self-care from a checklist into a fulfilling way of life.

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Episode 336: Evolving From People Pleaser To Standing Up For Herself with Sarah Allred