F* It!

By Amy LedinHealth & Fitness Education Self-Improvement Fitness How To

F* It! episodes

April 21216 - Twisted Tuesday: Daily Walking, the Peptide Craze & AI Accounts
In this raw Twisted Tuesday-style episode, Amy opens up about the small habits that changed everything—especially her commitment to daily outdoor walks through a brutal winter, even while going through radiation. She shares why keeping tiny promises to yourself builds confidence, discipline, and identity faster than chasing perfection ever will.
Then the episode takes a sharp turn into one of the biggest wellness trends right now: peptides. Amy calls out the growing culture of influencers and coaches selling “miracle stacks” while most people still are not doing the fundamentals—walking, eating enough protein, drinking water, and following through consistently. She breaks down why that should concern you, how false hope gets marketed, and why real transformation still comes back to the basics.
If you are tired of quick-fix fitness promises and want a real talk episode about effort, health, and lasting change, this one will hit hard.
Thank you for being here — whether this is your first episode or you’ve been with me since Episode 1.
We’re not chasing perfect.
We’re choosing anchored.

If this episode resonated with you:
Share it with someone who needs it.
Leave a review.
DM me on IG and tell me which lesson hit home.

If you enjoyed this episode, make sure and give us a five-star rating and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. https://lovethepodcast.com/f!it!

Follow me on Social Media:
Amy on IG https://www.instagram.com/amy_ledin/
Amy on Facebook https://www.facebook.com/curlsandwhey/
Lean Bodies Consulting on IG https://www.instagram.com/leanbodiesconsulting/
Lean Bodies Consulting on Facebook https://www.facebook.com/LBCOnlineCoaching
Join Our Free Facebook Community https://www.facebook.com/groups/1504151319884719
Resources:
LBC Food Calculator: https://leanbodiesconsulting.com/food-calculator/
Join our group coaching program: LLYT https://leanbodiesconsulting.biz/looklikeyoutrain
Download My Free Meal Plan https://leanbodiesconsulting.biz/meal-plan-opt-in-146620
Take The LBC Training Quiz https://leanbodiesconsulting.biz/training-diagnostic-quiz-page
Lean Bodies Consulting Website for coaching https://leanbodiesconsulting.com/
5 Common Mistakes Women Over 40 Make That Lead to Belly Fat https://youtu.be/oOA9YkE6A60
How To Create A Health Character https://youtu.be/0nqJ8KiPmq8
The Training Audit For Women Over 40 https://youtu.be/Y3VfEEV4C3M
Download your free copy of our meal plan that will test the deficit at 11x bodyweight: https://leanbodiesconsulting.biz/meal-plan-opt-in-146620

#5for50 #5for50FamilyEdition #AmyLedin #AmyLedin.com #ErikLedin #LeanBodiesConsulting #LBC #Kamele #KamelePerez #Kainoa #KainoaPerez

DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.
22 min
April 16215: The Midlife Metabolism Shift: 5 Things Making It Worse (And How to Fix Them)
If you're a woman over 40 and you've noticed more fat storing around your belly… even without major weight gain- this episode is the explanation you've been looking for. The belly fat isn't the problem. It's a symptom. And the reason most women stay stuck is because they're responding to the symptom instead of addressing what's actually causing it: chronic metabolic stress.
In this episode, we break down exactly what's happening hormonally in perimenopause and beyond, why the strategies that used to work are now making things worse, and five specific mistakes to stop making, starting today.

In This Episode
Why belly fat redistribution after 40 is a stress and hormone issue, not a willpower or calorie issue

How chronically elevated cortisol triggers a cascade that disrupts progesterone, estrogen, thyroid, and insulin sensitivity

Why the sex hormone ratio shifts in midlife and how that contributes to central fat storage

Why low carb diets and intermittent fasting backfire for this specific population, and the real reason coaches keep recommending them

Mistake #1: High-intensity workouts- why HIIT, CrossFit, and boot camps are adding fuel to the fire right now

Mistake #2: Putting yourself last- why self-care isn't optional and how to stop treating it like a reward

Mistake #3: Avoiding carbohydrates- what carbs actually do for your metabolism, sleep, mood, and thyroid

Mistake #4: Treating sleep like a luxury- the cortisol-sleep cycle and how to break it with circadian rhythm

Mistake #5: Training to burn instead of build- why muscle is your most important metabolic asset after 40

The seesaw framework: sympathetic vs. parasympathetic balance and how to shift it in your favor

Resources Referenced or Mentioned
F* It Episode: Metabolic and Menopausal Mind Games

F* It Episode: How Much Cardio Should I Really Be Doing?

Atomic Habits by James Clear

Look Like You Train (LLYT)
Thank you for being here — whether this is your first episode or you’ve been with me since Episode 1.
We’re not chasing perfect.
We’re choosing anchored.

If this episode resonated with you:
Share it with someone who needs it.
Leave a review.
DM me on IG and tell me which lesson hit home.

If you enjoyed this episode, make sure and give us a five-star rating and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. https://lovethepodcast.com/f!it!

Follow me on Social Media:
Amy on IG https://www.instagram.com/amy_ledin/
Amy on Facebook https://www.facebook.com/curlsandwhey/
Lean Bodies Consulting on IG https://www.instagram.com/leanbodiesconsulting/
Lean Bodies Consulting on Facebook https://www.facebook.com/LBCOnlineCoaching
Join Our Free Facebook Community https://www.facebook.com/groups/1504151319884719
Resources:
LBC Food Calculator: https://leanbodiesconsulting.com/food-calculator/
Join our group coaching program: LLYT https://leanbodiesconsulting.biz/looklikeyoutrain
Download My Free Meal Plan https://leanbodiesconsulting.biz/meal-plan-opt-in-146620
Take The LBC Training Quiz https://leanbodiesconsulting.biz/training-diagnostic-quiz-page
Lean Bodies Consulting Website for coaching https://leanbodiesconsulting.com/
5 Common Mistakes Women Over 40 Make That Lead to Belly Fat https://youtu.be/oOA9YkE6A60
How To Create A Health Character https://youtu.be/0nqJ8KiPmq8
The Training Audit For Women Over 40 https://youtu.be/Y3VfEEV4C3M
Download your free copy of our meal plan that will test the deficit at 11x bodyweight: https://leanbodiesconsulting.biz/meal-plan-opt-in-146620

#5for50 #5for50FamilyEdition #AmyLedin #AmyLedin.com #ErikLedin #LeanBodiesConsulting #LBC #Kamele #KamelePerez #Kainoa #KainoaPerez

DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.
26 min
April 14214 - TWISTED TUESDAY: What Gets Measured, Gets Managed & Stay Off Your Phone In The Morning
The 2 Tiny Habits That Changed Everything
Are your mornings setting you up to win, or quietly pulling you off track before your day even begins? In this honest and motivating episode, Amy opens up about the habit that started slipping back into her life, checking her phone first thing in the morning, and how cutting it out for the first 60 minutes changed her mood, focus, productivity, and peace.
She also dives into a second breakthrough: the life-changing truth that what gets measured gets managed. From fitness and mental health to food, routines, and personal growth, Amy shares how getting serious about tracking again helped her make some of her biggest strength gains in years.
This episode is a wake-up call for anyone who feels distracted, reactive, inconsistent, or stuck in patterns they know are holding them back. Small habits. Big shifts. Real results.
Thank you for being here — whether this is your first episode or you’ve been with me since Episode 1.
We’re not chasing perfect.
We’re choosing anchored.

If this episode resonated with you:
Share it with someone who needs it.
Leave a review.
DM me on IG and tell me which lesson hit home.

If you enjoyed this episode, make sure and give us a five-star rating and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. https://lovethepodcast.com/f!it!

Follow me on Social Media:
Amy on IG https://www.instagram.com/amy_ledin/
Amy on Facebook https://www.facebook.com/curlsandwhey/
Lean Bodies Consulting on IG https://www.instagram.com/leanbodiesconsulting/
Lean Bodies Consulting on Facebook https://www.facebook.com/LBCOnlineCoaching
Join Our Free Facebook Community https://www.facebook.com/groups/1504151319884719
Resources:
LBC Food Calculator: https://leanbodiesconsulting.com/food-calculator/
Join our group coaching program: LLYT https://leanbodiesconsulting.biz/looklikeyoutrain
Download My Free Meal Plan https://leanbodiesconsulting.biz/meal-plan-opt-in-146620
Take The LBC Training Quiz https://leanbodiesconsulting.biz/training-diagnostic-quiz-page
Lean Bodies Consulting Website for coaching https://leanbodiesconsulting.com/
5 Common Mistakes Women Over 40 Make That Lead to Belly Fat https://youtu.be/oOA9YkE6A60
How To Create A Health Character https://youtu.be/0nqJ8KiPmq8
The Training Audit For Women Over 40 https://youtu.be/Y3VfEEV4C3M
Download your free copy of our meal plan that will test the deficit at 11x bodyweight: https://leanbodiesconsulting.biz/meal-plan-opt-in-146620

#5for50 #5for50FamilyEdition #AmyLedin #AmyLedin.com #ErikLedin #LeanBodiesConsulting #LBC #Kamele #KamelePerez #Kainoa #KainoaPerez

DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.
20 min
April 09213 - Restaurants, Travel, and Parties: Finally, a Strategy That Actually Works
You can eat perfectly at home all week, and then completely blow it the second you walk into a restaurant, hop on a plane, or show up to a party. Sound familiar? That's not a willpower problem. That's a system problem. And in this episode, Amy breaks down the strategy that actually fixes it.
From the language shift that stops all-or-nothing thinking in its tracks, to the five tools you can deploy at any event — this is the episode to share with every woman you know who feels like she's either "on" or "off."

Key Takeaways:
The Language Reframe
The word "off" signals your brain to go all the way off. "Out of routine" keeps your identity intact- you're navigating a situation outside your normal environment, not failing. This one shift stops the all-or-nothing spiral before it starts.

The Three Types of Out-of-Routine Meals:
Planned & Aware: You knew it was coming, you walked in with intention. The food may not be weighed, but the behavior was aligned. This is something to be proud of.

Unplanned & Reactive (The Cave): Something triggered you in the moment. The goal isn't shame- it's finding the pattern driving it.

Completely Out of Your Control: Business dinners, work events, someone else's kitchen. You can't control the menu. You can always control your behavior, portions, and awareness.

The Strategy Toolbox:
There is no one-size-fits-all. Pick the tool that fits your situation… but always bring something. Winging it is not a strategy.
Food Rules: Written guardrails before you go. Think bumper guards at the bowling alley. Drink a full bottle of water per drink. Appetizers go on your plate only. Protein at every meal. These are not restrictions, they're protections.

The Contract: Best for multi-day trips. Write out the things you most want to enjoy, the meals you'll anchor, and your alcohol and dessert parameters for the entire trip. Seeing "21 drinks over 7 days" in writing is its own intervention.

The 90/10 Calendar Plot: 365 days x 10% = 36 full days off per year. That covers every family birthday, two weeks of vacation, and every major holiday… with days left over. Your Thanksgiving dinner is not the problem.

Reflection Journaling with Self-Scoring: Score each day 1-10 based on alignment to your plan, not perfection. A 10 is not a perfect food day. A 10 is doing what you said you'd do.

The Plate Photo Method: For meals you can't control at all- take a photo before you start eating and after. Write a quick note on what you chose and why. Grade yourself. Awareness alone changes behavior.

The Mindset That Makes It All Work
Every time you rise to what you said you'd do- even when you're tired, even when it's harder, you raise your internal temperature. You become someone who follows through. Every cave lowers it. It's that direct.

Ready to Build the Full System?
If this episode resonated… if you're tired of the on-again off-again cycle and want a real framework for navigating your life without losing yourself, LLYT, our group coaching is where this work happens.
Thank you for being here — whether this is your first episode or you’ve been with me since Episode 1.
We’re not chasing perfect.
We’re choosing anchored.

If this episode resonated with you:
Share it with someone who needs it.
Leave a review.
DM me on IG and tell me which lesson hit home.

If you enjoyed this episode, make sure and give us a five-star rating and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. https://lovethepodcast.com/f!it!

Follow me on Social Media:
Amy on IG https://www.instagram.com/amy_ledin/
Amy on Facebook https://www.facebook.com/curlsandwhey/
Lean Bodies Consulting on IG https://www.instagram.com/leanbodiesconsulting/
Lean Bodies Consulting on Facebook https://www.facebook.com/LBCOnlineCoaching
Join Our Free Facebook Community https://www.facebook.com/groups/1504151319884719
Resources:
LBC Food Calculator: https://leanbodiesconsulting.com/food-calculator/
Join our group coaching program: LLYT https://leanbodiesconsulting.biz/looklikeyoutrain
Download My Free Meal Plan https://leanbodiesconsulting.biz/meal-plan-opt-in-146620
Take The LBC Training Quiz https://leanbodiesconsulting.biz/training-diagnostic-quiz-page
Lean Bodies Consulting Website for coaching https://leanbodiesconsulting.com/
5 Common Mistakes Women Over 40 Make That Lead to Belly Fat https://youtu.be/oOA9YkE6A60
How To Create A Health Character https://youtu.be/0nqJ8KiPmq8
The Training Audit For Women Over 40 https://youtu.be/Y3VfEEV4C3M
Download your free copy of our meal plan that will test the deficit at 11x bodyweight: https://leanbodiesconsulting.biz/meal-plan-opt-in-146620

#5for50 #5for50FamilyEdition #AmyLedin #AmyLedin.com #ErikLedin #LeanBodiesConsulting #LBC #Kamele #KamelePerez #Kainoa #KainoaPerez

DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.
31 min
April 07212 - TWISTED TUESDAY: Crock Walks, Streaks, and the Voice of Compromise
Two walk-and-talk clips from Amy. First up: a friend visit turned Canadian adventure — 100-pound transformation, Muskoka paddleboarding, Niagara Falls, and a reminder that adults need to play. Second clip: a real-time lesson on the voice of compromise, why gamifying your habits protects your integrity, and how a half-liter of water at 4:50 p.m. became a win worth talking about.

In this episode:
Jessica's visit: 100 pounds down, confidence oozing, and a full Canadian itinerary: Muskoka cottage, paddleboarding, Niagara Falls, Lululemon, and the weekly pizza night

How Amy's clients become long-term friends: fat loss doesn't happen in isolation, it changes everything

Vacation nutrition in practice: managing portions, prioritizing protein, and traveling with your protein shakes already packed

Adults need to play: the value of being silly, present, and off the clock

Croc walks explained: why wearing Crocs keeps Amy out of speed-walker mode and in a parasympathetic state

The DAC boot camp inside LLYT: 14 days, building momentum win by win

Gamifying habits: why tracking and measuring creates the internal accountability that willpower alone can't

The voice of compromise: how we rationalize skipping small commitments and what it quietly costs us

Personal integrity vs. habit tracking: it's not about the half-liter of water, it's about being someone who does what they say they'll do

Erik's Friday night leg day: keeping a streak when every excuse is available

When you up the ante on your DAC card, you already know it's the thing that will grow you
Thank you for being here — whether this is your first episode or you’ve been with me since Episode 1.
We’re not chasing perfect.
We’re choosing anchored.

If this episode resonated with you:
Share it with someone who needs it.
Leave a review.
DM me on IG and tell me which lesson hit home.

If you enjoyed this episode, make sure and give us a five-star rating and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. https://lovethepodcast.com/f!it!

Follow me on Social Media:
Amy on IG https://www.instagram.com/amy_ledin/
Amy on Facebook https://www.facebook.com/curlsandwhey/
Lean Bodies Consulting on IG https://www.instagram.com/leanbodiesconsulting/
Lean Bodies Consulting on Facebook https://www.facebook.com/LBCOnlineCoaching
Join Our Free Facebook Community https://www.facebook.com/groups/1504151319884719
Resources:
LBC Food Calculator: https://leanbodiesconsulting.com/food-calculator/
Join our group coaching program: LLYT https://leanbodiesconsulting.biz/looklikeyoutrain
Download My Free Meal Plan https://leanbodiesconsulting.biz/meal-plan-opt-in-146620
Take The LBC Training Quiz https://leanbodiesconsulting.biz/training-diagnostic-quiz-page
Lean Bodies Consulting Website for coaching https://leanbodiesconsulting.com/
5 Common Mistakes Women Over 40 Make That Lead to Belly Fat https://youtu.be/oOA9YkE6A60
How To Create A Health Character https://youtu.be/0nqJ8KiPmq8
The Training Audit For Women Over 40 https://youtu.be/Y3VfEEV4C3M
Download your free copy of our meal plan that will test the deficit at 11x bodyweight: https://leanbodiesconsulting.biz/meal-plan-opt-in-146620

#5for50 #5for50FamilyEdition #AmyLedin #AmyLedin.com #ErikLedin #LeanBodiesConsulting #LBC #Kamele #KamelePerez #Kainoa #KainoaPerez

DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.
17 min
April 02211 - Joint Pain, Fatigue, and Full Body Inflammation- Could Your Implants Be the Cause?
If you've been dealing with unexplained joint pain, chronic fatigue, full body inflammation, or symptoms that every doctor tells you look 'normal on paper' — this episode is for you. Amy sits down with Kristina, a 54-year-old LLYT community member, for a raw and real conversation about breast implant illness (BII), the road to explant, and what it actually takes to rebuild your health on the other side.
Kristina carried textured PIP implants for 24 years before connecting her debilitating symptoms to BII. Her story- from CrossFit athlete to bedridden on her Montana homestead, is a powerful reminder that your body keeps score, and that getting answers sometimes means going looking for them yourself.

What You'll Hear in This Episode
Kristina’s implant history- textured PIP saline implants placed in 1999, and why she had no idea what was actually inside her body

The symptoms that started showing up in 2018- severe knee pain, full body aches, and why she dismissed them for years

The 20+ doctors, steroid injections, MRIs, and naturopaths she cycled through before anyone mentioned her implants

What 'seronegative RA' and 'full body inflammation' led her to Google, and how that one search changed everything

Why BII tends to show up harder for women in their 40s, 50s, and 60s, and how perimenopause, stress, and cortisol create the perfect storm

What healed in 5 days post-surgery, and what took longer

The body image work that came after: learning to live in a new body after 24 years with implants

How she found her way to my husband, Erik at Lean Bodies Consulting, why she was put into a metabolic maintenance phase, and why she resisted it hard at first
Resources Mentioned
Explant documentary- available on Paramount+

FDA Black Box Warning on breast implants (enacted October 2021)

BII Facebook support groups — large private communities with shared stories, surgeon recommendations, and resources: https://www.facebook.com/groups/biiresearchandrecovery/?ref=share&mibextid=NSMWBT

https://www.facebook.com/groups/400894279268227/?ref=share&mibextid=NSMWBT

Full capsulectomy — Kristina’s recommendation: seek a surgeon who specializes in explant and removes the full capsule

Amy's previous podcast episodes on BII
Connect with Kristina
Kristina is an open book and happy to talk to anyone navigating this journey. Reach out to her directly on Facebook or Instagram: https://www.instagram.com/biikristinasjourney/ She will share her photos, her story, and her experience without judgment.

About Look Like You Train (LLYT)
Kristina's full body healing didn't happen from explant alone. It happened because she addressed her health from every angle. She's been working with Erik at Lean Bodies Consulting inside the LLYT community, rebuilding her metabolism after years of chronic stress on her body. If you're in a similar season- post-surgery, perimenopausal, or just feeling like your body isn't responding the way it used to, this is the work.

P.S. If this episode resonated with you, the best thing you can do is leave a review on Apple Podcasts or Spotify. It takes 30 seconds and it helps women who are Googling these exact symptoms find this conversation. Thank you for being here.
Thank you for being here — whether this is your first episode or you’ve been with me since Episode 1.
We’re not chasing perfect.
We’re choosing anchored.

If this episode resonated with you:
Share it with someone who needs it.
Leave a review.
DM me on IG and tell me which lesson hit home.

If you enjoyed this episode, make sure and give us a five-star rating and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. https://lovethepodcast.com/f!it!

Follow me on Social Media:
Amy on IG https://www.instagram.com/amy_ledin/
Amy on Facebook https://www.facebook.com/curlsandwhey/
Lean Bodies Consulting on IG https://www.instagram.com/leanbodiesconsulting/
Lean Bodies Consulting on Facebook https://www.facebook.com/LBCOnlineCoaching
Join Our Free Facebook Community https://www.facebook.com/groups/1504151319884719
Resources:
LBC Food Calculator: https://leanbodiesconsulting.com/food-calculator/
Join our group coaching program: LLYT https://leanbodiesconsulting.biz/looklikeyoutrain
Download My Free Meal Plan https://leanbodiesconsulting.biz/meal-plan-opt-in-146620
Take The LBC Training Quiz https://leanbodiesconsulting.biz/training-diagnostic-quiz-page
Lean Bodies Consulting Website for coaching https://leanbodiesconsulting.com/
5 Common Mistakes Women Over 40 Make That Lead to Belly Fat https://youtu.be/oOA9YkE6A60
How To Create A Health Character https://youtu.be/0nqJ8KiPmq8
The Training Audit For Women Over 40 https://youtu.be/Y3VfEEV4C3M
Download your free copy of our meal plan that will test the deficit at 11x bodyweight: https://leanbodiesconsulting.biz/meal-plan-opt-in-146620

#5for50 #5for50FamilyEdition #AmyLedin #AmyLedin.com #ErikLedin #LeanBodiesConsulting #LBC #Kamele #KamelePerez #Kainoa #KainoaPerez

DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.
48 min
March 26210 - "I Got 14 New Teeth in Turkey (and Here's What I Didn't Expect)"
What happens when a fitness coach with a complicated dental history, a stepmom from Turkey, and a no-excuses attitude decides to finally do something about it? She books a flight, packs four bags of protein powder and her resistance bands, and takes you along for the whole 12-day ride.

This episode is a travel journal, a mindset lesson, and a masterclass in staying the course when literally everything about your environment changes. From dental surgery in Izmir to an overnight bus to missing her flight home at Heathrow — Amy does not skip a beat.
Key Takeaways:
Defining success differently on hard trips isn't quitting, it's coaching yourself in real time.

Two protein servings a day (shake + bar) can be your nutritional anchor when everything else is unpredictable.

Medical tourism is real, it's legitimate, and for dental work especially, Turkey is worth serious consideration.

Recovery matters more than training when you're sleep-deprived, healing, and running on adrenaline.

Walking everywhere counts. Steps are training. Presence is the workout.

The body you've built shows up even when you're not at the gym… like when you lift an 80kg pole and surprise a local.

Mentioned in this episode:
SEEQ Protein Powder (clear protein that blends like juice — Amy's travel MVP)

Barbell cashew bars

Quest chips

Izmir, Turkey — where Amy's dental work was done

Kas (Kosh) and Fethiye — coastal towns worth visiting

Istanbul- the Blue Mosque, Hagia Sophia, Galata Tower, Grand Bazaar

Salgam- fermented beet and carrot drink, traditional Turkish gut health staple

Simit- the $0.40 sesame street pretzel Amy will be dreaming about forever

Thank you for being here — whether this is your first episode or you’ve been with me since Episode 1.
We’re not chasing perfect.
We’re choosing anchored.

If this episode resonated with you:
Share it with someone who needs it.
Leave a review.
DM me on IG and tell me which lesson hit home.

If you enjoyed this episode, make sure and give us a five-star rating and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. https://lovethepodcast.com/f!it!

Follow me on Social Media:
Amy on IG https://www.instagram.com/amy_ledin/

Amy on Facebook https://www.facebook.com/curlsandwhey/

Lean Bodies Consulting on IG https://www.instagram.com/leanbodiesconsulting/

Lean Bodies Consulting on Facebook https://www.facebook.com/LBCOnlineCoaching

Join Our Free Facebook Community https://www.facebook.com/groups/1504151319884719
Resources:
Join our group coaching program: LLYT https://leanbodiesconsulting.biz/looklikeyoutrain

Download My Free Meal Plan https://leanbodiesconsulting.biz/meal-plan-opt-in-146620

Take The LBC Training Quiz https://leanbodiesconsulting.biz/training-diagnostic-quiz-page

Lean Bodies Consulting Website for coaching https://leanbodiesconsulting.com/

5 Common Mistakes Women Over 40 Make That Lead to Belly Fat https://youtu.be/oOA9YkE6A60

How To Create A Health Character https://youtu.be/0nqJ8KiPmq8

The Training Audit For Women Over 40 https://youtu.be/Y3VfEEV4C3M

Download your free copy of our meal plan that will test the deficit at 11x bodyweight: https://leanbodiesconsulting.biz/meal-plan-opt-in-146620
Thank you for being here — whether this is your first episode or you’ve been with me since Episode 1.
We’re not chasing perfect.
We’re choosing anchored.

If this episode resonated with you:
Share it with someone who needs it.
Leave a review.
DM me on IG and tell me which lesson hit home.

If you enjoyed this episode, make sure and give us a five-star rating and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. https://lovethepodcast.com/f!it!

Follow me on Social Media:
Amy on IG https://www.instagram.com/amy_ledin/
Amy on Facebook https://www.facebook.com/curlsandwhey/
Lean Bodies Consulting on IG https://www.instagram.com/leanbodiesconsulting/
Lean Bodies Consulting on Facebook https://www.facebook.com/LBCOnlineCoaching
Join Our Free Facebook Community https://www.facebook.com/groups/1504151319884719
Resources:
LBC Food Calculator: https://leanbodiesconsulting.com/food-calculator/
Join our group coaching program: LLYT https://leanbodiesconsulting.biz/looklikeyoutrain
Download My Free Meal Plan https://leanbodiesconsulting.biz/meal-plan-opt-in-146620
Take The LBC Training Quiz https://leanbodiesconsulting.biz/training-diagnostic-quiz-page
Lean Bodies Consulting Website for coaching https://leanbodiesconsulting.com/
5 Common Mistakes Women Over 40 Make That Lead to Belly Fat https://youtu.be/oOA9YkE6A60
How To Create A Health Character https://youtu.be/0nqJ8KiPmq8
The Training Audit For Women Over 40 https://youtu.be/Y3VfEEV4C3M
Download your free copy of our meal plan that will test the deficit at 11x bodyweight: https://leanbodiesconsulting.biz/meal-plan-opt-in-146620

#5for50 #5for50FamilyEdition #AmyLedin #AmyLedin.com #ErikLedin #LeanBodiesConsulting #LBC #Kamele #KamelePerez #Kainoa #KainoaPerez

DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.
44 min
March 19209 - GLP-1s: 7 Things You Need to Know Before You Jump On
GLP-1 medications like Ozempic, Wegovy, and Mounjaro are everywhere — and the research backs them up. But there’s a conversation almost nobody is having: what happens after? In this episode, Amy breaks down what these drugs actually do, what they don’t do, and what has to be built alongside them if you want results that last. This is not an argument against GLP-1s. It’s an argument against using them as a standalone solution.

In This Episode
What GLP-1 drugs are and how they work (the actual mechanism)

The BMJ review and what the data says about weight regain after stopping

Why appetite suppression ≠ behaviour change (and Amy’s Fen-Phen story)

The muscle loss problem — and why it matters more than most people realise

“No man’s land” — why women who’ve been on GLP-1s for years still aren’t losing

What you actually have to build nutritionally while on the drug

Long-term use — and why habits are non-negotiable either way

Why the drug is a tool, not the strategy — and what the strategy actually looks like

Research Referenced
The BMJ — large review of weight-loss medication outcomes in 9,000+ participants

Semaglutide clinical trial data (STEP trials) — avg ~15% body weight loss

Tirzepatide trial data (SURMOUNT trials) — avg ~20-22% body weight loss

Lean mass loss studies during GLP-1 use
Thank you for being here — whether this is your first episode or you’ve been with me since Episode 1.
We’re not chasing perfect.
We’re choosing anchored.

If this episode resonated with you:
Share it with someone who needs it.
Leave a review.
DM me on IG and tell me which lesson hit home.

If you enjoyed this episode, make sure and give us a five-star rating and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. https://lovethepodcast.com/f!it!

Follow me on Social Media:
Amy on IG https://www.instagram.com/amy_ledin/
Amy on Facebook https://www.facebook.com/curlsandwhey/
Lean Bodies Consulting on IG https://www.instagram.com/leanbodiesconsulting/
Lean Bodies Consulting on Facebook https://www.facebook.com/LBCOnlineCoaching
Join Our Free Facebook Community https://www.facebook.com/groups/1504151319884719
Resources:
LBC Food Calculator: https://leanbodiesconsulting.com/food-calculator/
Join our group coaching program: LLYT https://leanbodiesconsulting.biz/looklikeyoutrain
Download My Free Meal Plan https://leanbodiesconsulting.biz/meal-plan-opt-in-146620
Take The LBC Training Quiz https://leanbodiesconsulting.biz/training-diagnostic-quiz-page
Lean Bodies Consulting Website for coaching https://leanbodiesconsulting.com/
5 Common Mistakes Women Over 40 Make That Lead to Belly Fat https://youtu.be/oOA9YkE6A60
How To Create A Health Character https://youtu.be/0nqJ8KiPmq8
The Training Audit For Women Over 40 https://youtu.be/Y3VfEEV4C3M
Download your free copy of our meal plan that will test the deficit at 11x bodyweight: https://leanbodiesconsulting.biz/meal-plan-opt-in-146620

#5for50 #5for50FamilyEdition #AmyLedin #AmyLedin.com #ErikLedin #LeanBodiesConsulting #LBC #Kamele #KamelePerez #Kainoa #KainoaPerez

DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.
27 min
March 12208 - Are We Condemned to Diet Forever?
A question from Instagram sparked this episode: "Are we just destined to diet our whole lives?" Amy breaks down why the answer is no — but why staying at your goal requires a permanent identity upgrade, not just a temporary program. This one is a mindset reset for anyone feeling burned out by the long game.

What We Cover:
Why the "start and stop" diet model sets you up to feel trapped — and what has to change instead

The difference between following a method and becoming a new person

Why caloric deficits aren't forever — but nutrition intention is

The driving analogy: why the effort gets easier with experience

The identity thermostat — what it means to raise your "temperature" and make new behaviors your normal

Playing the role vs. being the character — the real reason most people yo-yo

What to do when life gets hard (hint: meal prep doesn't disappear — it just looks different)

How to reverse engineer where you are now and get back to what worked

Key Takeaways:
You won't be in a caloric deficit forever — but you will need nutrition intention for life. The amount of mental space it takes up shrinks as it becomes automatic.

The goal isn't a destination. It's a lifestyle — like personal development, the work is ongoing and it's worth it.

Your identity thermostat has to rise. What feels hard right now will become your new normal — but only if you keep showing up until it does.

People who yo-yo are playing a role. People who maintain are that character. The difference is whether the foundational habits exist even on the hard days.

Choosing to live this way is just that — a choice. No one is forcing you. Own it, and it gets a whole lot lighter.

Connect + Continue the Conversation:
This episode goes hand in hand with the identity work we do inside Look Like You Train. If you’re ready to stop playing the role and actually become the character, come join us.
Join LLYT: https://leanbodiesconsulting.biz/looklikeyoutrain
Thank you for being here — whether this is your first episode or you’ve been with me since Episode 1.
We’re not chasing perfect.
We’re choosing anchored.

If this episode resonated with you:
Share it with someone who needs it.
Leave a review.
DM me on IG and tell me which lesson hit home.

If you enjoyed this episode, make sure and give us a five-star rating and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. https://lovethepodcast.com/f!it!

Follow me on Social Media:
Amy on IG https://www.instagram.com/amy_ledin/
Amy on Facebook https://www.facebook.com/curlsandwhey/
Lean Bodies Consulting on IG https://www.instagram.com/leanbodiesconsulting/
Lean Bodies Consulting on Facebook https://www.facebook.com/LBCOnlineCoaching
Join Our Free Facebook Community https://www.facebook.com/groups/1504151319884719
Resources:
LBC Food Calculator: https://leanbodiesconsulting.com/food-calculator/
Join our group coaching program: LLYT https://leanbodiesconsulting.biz/looklikeyoutrain
Download My Free Meal Plan https://leanbodiesconsulting.biz/meal-plan-opt-in-146620
Take The LBC Training Quiz https://leanbodiesconsulting.biz/training-diagnostic-quiz-page
Lean Bodies Consulting Website for coaching https://leanbodiesconsulting.com/
5 Common Mistakes Women Over 40 Make That Lead to Belly Fat https://youtu.be/oOA9YkE6A60
How To Create A Health Character https://youtu.be/0nqJ8KiPmq8
The Training Audit For Women Over 40 https://youtu.be/Y3VfEEV4C3M
Download your free copy of our meal plan that will test the deficit at 11x bodyweight: https://leanbodiesconsulting.biz/meal-plan-opt-in-146620

#5for50 #5for50FamilyEdition #AmyLedin #AmyLedin.com #ErikLedin #LeanBodiesConsulting #LBC #Kamele #KamelePerez #Kainoa #KainoaPerez

DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.
17 min
March 05207 - The Character Hack That Changed My Life (And Can Change Yours)
You've started over so many times you could do it in your sleep. New Monday, new plan, same result. In this episode, Amy digs into the real reason healthy habits don't stick — and it's not a strategy problem. It's an identity problem.
Amy shares the science of psychological distance and alter egos, walks you through how she created 'Cyborg' during her cancer journey, and gives you a step-by-step process to build your own Health Character — the version of you who makes healthy choices naturally, without white-knuckling it.

Episode Timestamps
0:00 The Airport Diet Coke Moment — Why one question changed everything

3:00 Segment 1: Why You Keep Starting Over — The 95% statistic and the brain science behind self-sabotage

8:00 Segment 2: The Science Behind Character Creation — Psychological distance, Beyoncé's Sasha Fierce, and the Cyborg origin story

15:00 Segment 3: Creating Your Best Health Self — The visualization + step-by-step character-building exercise

25:00 Segment 4: Naming Your Anti-Self — Why you need to call out Sloth, Lazy Lucy, or whoever keeps you stuck

30:00 Segment 5: The Index Card System — Your daily software update — how to use your character every single day

38:00 Obstacles & How to Handle Them — What to do when it feels fake, when you forget, or when your anti-self wins

Key Takeaways
This is an identity problem, not a strategy problem. You know what to do. The gap is becoming the person who naturally does it.

Your brain sees change as a threat — but it sees role-playing as safe. A Health Character bypasses that resistance.

Specificity is everything. Don't write 'she eats healthy.' Write what's in her fridge, when she preps, and how she handles travel.

Name your Anti-Self — not to shame yourself, but to recognize the patterns. You can't change what you don't acknowledge.

The index card is your daily software update. 30 days of morning + evening review is the minimum to rewire the neural pathway.

This isn't permanent acting. Beyoncé retired Sasha Fierce after 20 years because she became her. You'll become your character too.

Books Mentioned:
Best Self by Mike Bayer - An approachable, life-coaching intro to creating your Best Self and Anti-Self characters. Great starting point.

The Alter Ego Effect by Todd Herman - The deep dive — packed with psychology, statistics, and the science behind why this works. Highly recommended if you want all the proof.

Your Homework:
Amy's three-step action plan from this episode:
TODAY: Do one thing your Best Health Self would do. Just one. Then name it: 'That's [your character].'

THIS WEEK: Build your index card. Name your Best Self. Write 3–5 traits. Name your Anti-Self. Write their patterns.

NEXT 30 DAYS: Read your card every morning and evening. Ask the question. Choose your character.
📋
Download the Health Character Worksheet

If you keep “starting over,” it’s not because you lack discipline—it’s because your identity hasn’t caught up to your goals. In this episode, Amy teaches a simple method to make healthy choices feel natural: create a “best self” health character (your alter ego), name your “anti-self” patterns without shame, and use a pocket-sized index card as your daily “software update.” You’ll learn how psychological distance reduces resistance, how to build hyper-specific traits and habits, and how to use the question “What would my character do?” to win decision moments—especially during travel, stress, and social situations.
Why do some people grow through hard things while others get stuck—especially with health and weight loss? This episode breaks down an identity-based approach to lasting change using character creation (alter ego work). You’ll build a detailed “best health self” with specific traits, routines, and situational behaviors (nutrition, workouts, hydration, travel, stress + sleep), then name your “anti-self” patterns as recognition—not condemnation. Finally, you’ll create a 3x5 index card you review morning and night as a “daily software update,” so you can ask in real time: “What would my character do?” and make consistent choices without white-knuckling.
Thank you for being here — whether this is your first episode or you’ve been with me since Episode 1.
We’re not chasing perfect.
We’re choosing anchored.

If this episode resonated with you:
Share it with someone who needs it.
Leave a review.
DM me on IG and tell me which lesson hit home.

If you enjoyed this episode, make sure and give us a five-star rating and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox. https://lovethepodcast.com/f!it!

Follow me on Social Media:
Amy on IG https://www.instagram.com/amy_ledin/
Amy on Facebook https://www.facebook.com/curlsandwhey/
Lean Bodies Consulting on IG https://www.instagram.com/leanbodiesconsulting/
Lean Bodies Consulting on Facebook https://www.facebook.com/LBCOnlineCoaching
Join Our Free Facebook Community https://www.facebook.com/groups/1504151319884719
Resources:
LBC Food Calculator: https://leanbodiesconsulting.com/food-calculator/
Join our group coaching program: LLYT https://leanbodiesconsulting.biz/looklikeyoutrain
Download My Free Meal Plan https://leanbodiesconsulting.biz/meal-plan-opt-in-146620
Take The LBC Training Quiz https://leanbodiesconsulting.biz/training-diagnostic-quiz-page
Lean Bodies Consulting Website for coaching https://leanbodiesconsulting.com/
5 Common Mistakes Women Over 40 Make That Lead to Belly Fat https://youtu.be/oOA9YkE6A60
How To Create A Health Character https://youtu.be/0nqJ8KiPmq8
The Training Audit For Women Over 40 https://youtu.be/Y3VfEEV4C3M
Download your free copy of our meal plan that will test the deficit at 11x bodyweight: https://leanbodiesconsulting.biz/meal-plan-opt-in-146620

#5for50 #5for50FamilyEdition #AmyLedin #AmyLedin.com #ErikLedin #LeanBodiesConsulting #LBC #Kamele #KamelePerez #Kainoa #KainoaPerez

DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.
35 min

About F* It!

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A strategic podcast where Amy Ledin talks about the main F’s that have influenced her life and have helped her in creating her best self. She covers areas in faith, family, forgiveness, food, fitness,…

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