In this episode, I’m sharing the supplements I take in this season of life—and why I take them. I’ll walk you through my non-negotiables, seasonal support, and individualized tools, plus offer thoughts on how to choose what’s right for you instead of being swayed by supplement trends on social media.

You’ll hear a bit about my background in the supplement industry, the role of personalized data (like gut testing), and how I approach this area of wellness with intention—not overwhelm.

These are the ones I take consistently and recommend looking into with a practitioner:

(the code ELIZABETH will save you 10% on your GI Map)

• Amare Fit20 (when available!)

• Ballerina Farm Farmer Protein

• Kid-approved protein (clean enough & tasty!)

• My background in supplement formulation and education

• Why omega-3s are essential (even if you eat fish)

• Magnesium glycinate vs. other forms

• What B-complex really supports (it’s not just energy!)

• Why I never leave my gut health to chance

• How I use progesterone cream (plus signs it may be needed)

• Seasonal support: when and why I take D + K2

• Why less is often more when it comes to supplementation

• The danger of copying someone else’s stack

• How to think critically about what you need

Just because something works for me doesn’t mean it’s automatically right for you. Use this episode as a framework to ask better questions—not as a list of things you “should” buy. The best supplement is the one that supports your specific needs in your current season.

Got questions about supplements? Want me to do a part two with listener Q&A? Send me a DM on Instagram or email me at [email protected]

Most people are stuck in the cycle of starting strong, burning out, and wondering what’s wrong with them. The truth? It’s not just about effort; it’s about protection.

In this episode, we’re unpacking why your success in health, finances, relationships — all of it — hinges on one critical skill: defense.

It’s not just about what you do; it’s about what you protect. And if you’re not protecting your peace, your clarity, your energy… you're probably sabotaging your own progress.

• Why calm is a success strategy, not a luxury

• The hidden cost of a dysregulated nervous system

• How being reactive destroys your health decisions

• The difference between offense and defense (and why defense is missing for most people)

• Real-life examples of what defense looks like in practice — from screen time to kitchen counters

• How your to-do list might be hijacking your life

• Simple, practical ways to start protecting your peace today

• “I know what to do… I just don’t do it.”

• “I feel like I’m constantly behind.”

• “I’m good when life is calm, but I fall apart when it’s not.”

• “I’m tired of being owned by my schedule.”

Then this episode is your wake-up call. Not for more hustle. But for more protection.

👉 Join The Consistency Course (TCC) before the end of September and apply everything you invest toward our next-level program: DEFENSE.

Click here to join right now and lock in prices before they go up plus establish your dollar for dollar credit for DEFENSE 

If you’ve ever had one of those days where you were busy all day but not actually productive…this episode is for you.

I’m sharing the morning rhythm that’s working for me right now — a flexible structure I call 30x4. It’s not about what time your day starts. It’s about what you start with.

Instead of getting lost in emails, minutia, or life management, this rhythm helps me lock in the “big rocks” first. And because it’s flexible, it works whether my day starts at 4:30 AM, 7:00 AM, or even later.

Here’s what I’ll walk you through:

• Why “busy” doesn’t always mean “productive” — and how to change that.

• The 30x4 framework: four 30-minute blocks that set up my day for success.

• How I layer activities like exercise + learning + sunlight to maximize time.

• Why I focus on order instead of a fixed start time.

• Examples of how this rhythm can look different depending on your season of life.

By the end of this episode, you’ll have a simple but powerful structure you can adapt to your own goals — whether that’s health, faith, finances, family, or business.

✨ Remember: it’s not about the time you start, it’s about what you start with.

Episode focus: What GLP‑1 actually is (your body already makes it), when/where it’s released, why food noise exists, and practical ways to nudge the same mechanisms without a prescription.

Listen for: simple definitions, meal/lifestyle plays that boost satiety signals, and a week‑by‑week experiment plan.

• GLP‑1 (glucagon‑like peptide‑1) is a peptide hormone your gut releases after you eat. It helps meals feel calmer by slowing stomach emptying, supporting insulin only when glucose is high, and signaling the brain to turn down cravings.

• Release is biphasic (two waves): a quick early wave soon after food hits the upper small intestine, and a later, longer satiety wave 30–120+ minutes after—especially when meals include protein, some fat, and fermentable/viscous fiber.

• Food noise is multi‑factor: hyperpalatable foods, fast eating/liquid calories, sleep debt and stress, microbiome shifts, and environment/cues. Meds mute it fast; habits keep it quiet.

What it is: a gut‑made peptide hormone that coordinates the after‑meal response.

Where it’s made: special gut cells called L‑cells (mostly in the ileum and colon).

When it’s released:

• Early wave: minutes after you start eating.

• Late wave: 30–120+ minutes later as nutrients and fiber fermentation products reach the lower gut.

What it does:

• Slows the stomach so fuel trickles in (you feel fuller, longer).

• Supports insulin only when glucose is high (smaller spikes, gentler landings).

• Signals the brain via the vagus nerve to turn down “keep eating” urges.

Why meds feel stronger: prescription GLP‑1s are engineered to last much longer than your natural hormone. Food/lifestyle can raise your own signals but won’t extend them like a drug.

• Hyperpalatable foods (sweet+fat+salt+crunch) keep reward circuits fired up. Removing them for 7–14 days usually turns the volume down.

• Sleep debt & stress: more ghrelin (hunger), less leptin (satiety), and higher reactivity to cues.

• Meal speed & form: soft/ultra‑processed textures and liquid calories outrun gut signals.

• Microbiome: low‑fiber patterns → fewer short‑chain fatty acids → weaker late satiety wave.

• Environment: visual cues, routines, social context, alcohol, and easy access keep the cycle going.

1) Protein‑forward meals (especially breakfast)

• Aim ≥30 g protein. Whey (if tolerated) is a strong pre‑meal option: 20–30 g, 15–30 min before a carb‑heavy meal.

• Why it works: raises satiety hormones (including GLP‑1 and PYY) and lowers “hunt for more” at the next meal.

2) Viscous & fermentable fibers

• Viscous (slows the meal): oats/barley (beta‑glucan), legumes, chia/flax, okra, eggplant.

• Fermentable (late‑wave satiety): beans/lentils; cooked‑then‑cooled potatoes/rice (resistant starch); green bananas/plantains; Jerusalem artichokes/asparagus (inulin).

• Supplements (optional, measured):

  • Psyllium 5–10 g in 12–16 oz water 10–15 min pre‑meal (start with 2–3 g).

  • PHGG (partially hydrolyzed guar gum) 5–10 g/day (gentle fermentable fiber).

  • Glucomannan or inulin/FOS (build slowly; watch GI tolerance).

3) Some fat with meals

• Sources: eggs, salmon, olive oil, avocado, nuts/seeds.

• Why it works: helps release bile and triggers fullness signals; supports slower stomach emptying when paired with protein and fiber.

4) Bitter & spicy nudges (optional)

• Bitter greens (arugula, radicchio), citrus pith, dark cocoa.

• Capsaicin (chili peppers) or capsinoids (non‑pungent pepper extracts). Start small to check tolerance.

5) Meal order & pace

• Water/salad/broth first, then protein + veg, then starch.

• Minimum 15–20 minutes per meal; chew well.

• Optional: 1–2 tsp vinegar in plenty of water before higher‑starch meals (skip if reflux or enamel sensitivity).

• Vigorous exercise windows: hard sessions can suppress appetite acutely for 1–3 hours; follow with protein + viscous fiber to extend satiety.

• Sleep 7–9 hours: normalizes hunger/satiety hormones and reduces cue‑reactivity.

• Early time‑restricted eating: a daytime 8–10 hour window often eases appetite even at similar calories.

• Environment design: strip hyperpalatables, reduce visible cues, pre‑portion foods, limit variety within a meal.

We’ve all said it: “I know what to do, I’m just not doing it.”

But here’s the truth: willpower and intention aren’t strategies. That’s why you can have the best plan in the world and still feel stuck.

In today’s episode, I’m sharing 3 fresh approaches that will change the way you think about follow-through — including:

• Why discipline flows from identity (and how to rewrite yours in tiny, powerful ways).

• What beans in my garden taught me about building reachable steps instead of impossible leaps.

• How the Mary Poppins Effect can make consistency feel fun instead of like punishment.

This isn’t about trying harder. It’s about trying smarter, with strategies that actually work for real life.

👉 And if you’re ready to stop going in circles and finally get consistent, this is exactly what we work on inside The Consistency Course. With just 4 months left in the year, imagine what could be different if you stopped waiting and started today. Join us here: The Consistency Course.

Join me for a casual chat with my husband, Chris! Let's lighten things up, but we'll also chat about how we navigate different priorities and preferences around food. 

Episode Summary: In this episode, I’m unpacking the new Netflix documentary Fit for TV about The Biggest Loser—and the uncomfortable parallels to today’s GLP-1 craze.

On The Biggest Loser, contestants were willing to humiliate themselves, punish their bodies, and risk their health for rapid results. Fast forward 20 years, and we’re seeing the same mentality play out in a different form—this time with injections.

Just like the show, GLP-1s promise dramatic, fast weight loss. But behind the glamor lies a dangerous truth: severe caloric restriction, significant muscle loss, and a metabolism that slows to a crawl. And when the meds stop—because of side effects, cost, or insurance changes—most people find themselves right back where they started, but worse off.

This isn’t about hating the drugs. It’s about raising a flag. It’s about questioning our obsession with extremes and asking: why are we willing to do the most drastic things for a quick fix, but so resistant to the slow, sustainable path that actually works?

The truth is, real change doesn’t come from the extremes. It comes from mastering the basics and building consistency—the thing no one wants to talk about because it feels too slow. But slow is the only way that lasts.

What You’ll Learn in This Episode:

• Why Fit for TV is a cautionary tale for the GLP-1 craze

• The hidden costs of extreme approaches—whether it’s reality TV or injections

• How muscle loss and metabolic slowdown set you up for long-term struggle

• Why the slow, unglamorous work is the only thing that sticks

• How to shift out of the “one chance” mindset and into daily, consistent action

Ready to Stop Chasing Extremes? If you’re tired of quick fixes that don’t last, The Consistency Course is for you. This program is designed to help you finally master the basics and build the steady, sustainable habits that actually work—for life.

It’s not flashy, and it’s not about overnight transformations. It’s about consistency. It’s about proving to yourself that you can stay in the game. It’s about freedom from the cycle of starting over again and again.

👉 Click here to join The Consistency Course and start building the foundation that will last long after the trends and quick fixes fade.

ou’ve read the books. You’ve listened to the podcasts. You know exactly what to do to reach your goals. So why… are you still not doing it?

If you’ve ever found yourself saying:

• “It’s just one little thing — it won’t matter.”

• “I’ll start again Monday.”

• “I don’t have the time right now.”

…this episode is for you.

Today, we’re digging into:

• The hidden lies behind your most convincing excuses — and how to call them out in real time.

• Why “just a little” always makes a difference (and how to prove it to yourself).

• The simple debate-club trick for shutting down an excuse before it derails you.

• The fastest way to bounce back after you’ve drifted — without waiting for the perfect Monday or the perfect mood.

• How to create momentum in minutes with “first choice, second choice, third choice.”

This isn’t about learning more information — it’s about using what you already know, breaking the pattern of self-sabotage, and getting back in the driver’s seat of your choices.

You don’t need to overhaul your life to make progress. You just need to stop letting your excuses call the shots.

LISTEN NOW to learn how to see through your own stories, take back control in the moment, and get back on track faster than you thought possible.

Your ego will demand a 10… when a consistent 3 would’ve changed your life.

We glorify the grind. We chase the ideal. We obsess over the best way, the most extreme plan, the perfect strategy — and in doing so, we reject the one thing that actually works: consistency at a realistic level.

This episode is a deep dive into the lie that’s been holding you back — the toxic fantasy that you have to “do it right” or not at all. It’s the all-or-nothing trap, dressed up in perfectionism and powered by ego. And it’s keeping you sick, stuck, and afraid.

You think you need a total overhaul. You think you need discipline, intensity, a fresh start on Monday. You don’t.

You need to make peace with a 3. You need to build a life you want to stay in. Because the perfect plan you can't stick with will never compete with the “good enough” one you do daily.

In this episode:

• Why your standards might be the reason you're not making progress

• How perfectionism is just a prettier form of procrastination

• The hidden ego in “not enough” thinking

• What actually builds momentum (and why you're probably skipping it)

This is a call-out — and an invitation.

You don’t need a 10. You need to stop waiting for one.

But you want help implementing a plan you want to stay on, consider working with me in The Consistency Course! 

You’ve got a plan. You’ve got your motivation. You even start strong.

And then… life happens. Work runs late. Stress spikes. Travel throws you off. A single “bad day” turns into a lost week.

Sound familiar?

Here’s the truth: most people have an offense for their goals — the plan, the schedule, the structure — but no defense for when things go sideways. And that’s why you keep tripping over the same obstacles again and again.

In this episode, I’m going to show you:

• Why your goals collapse when the unexpected happens (and why “try harder” isn’t the answer)

• How you already use defense strategies in everyday life without realizing it

• The “luminol moments” that reveal your weak spots — and how to fortify them

• Real-life examples of personal defenses that keep you on track no matter what

Your plan can’t just work when everything goes perfectly. It needs to work when life punches you in the mouth. And that’s what building your defense will do.

🎯 The next 8-week DEFENSE cohort kicks off in November & registration will open in October.  Hundreds applied for the first round and it filled in record time. If you want to get into the next one, join the waitlist now so you don’t miss your spot: Join the DEFENSE Waitlist Here