In this episode, Britany gives a more personal update on how pregnancy is progressing and she reflects on her journey with fertility struggles... all while also preparing for the inevitable BIG change upcoming in her life: a new baby (hopefully soon but not too soon)!

Resources mentioned in the episode:

• FREE guide: Protect Your Core During Pregnancy
• FREE guide: Managing Pelvic Pain During Pregnancy
• 20% off Pregnancy Core and Pelvic Floor Guide
• Britany's Pregnancy & Postpartum workouts on the Sweat app

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Getting in the best shape of your life doesn’t get easier with age—but it’s absolutely possible. In this episode, Britany breaks down why building muscle may be the missing piece for women trying to lose fat, improve their metabolism and get in shape after 30, 40 and beyond.

Britany covers why strength training and muscle growth should come before more cardio or cutting calories, plus how progressive overload, protein, daily steps, sleep and stress can help you build muscle, lose body fat and feel stronger at any age.

She discusses:

• Why hormones and menopause aren't the only things making getting in shape harder as we age
• Why adding more exercise and cardio isn't always the answer
• Why losing fat isn't the best starting point and why building muscle first can put you in a better position to lose fat later
• What strength training actually needs to look like if your goal is building muscle
• Simple ways to increase your steps and daily movement without adding another workout
• Why protein matters for both building muscle and preserving it while losing fat
• The overlooked role sleep and stress play in your results

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Can you run and strength train at the same time without sacrificing your progress? 

In this episode, Britany breaks down how to balance running and gym workouts, whether your goal is to become a better runner, build muscle, or do a little bit of both.

Britany covers the biggest mistakes runners make with strength training, why running alone won’t build muscle, how slow runs and interval training can help you run faster, and how many strength workouts runners actually need. Plus, she explains how to prevent overtraining, burnout and injury!

Click HERE for a 7-day free trial of Britany's Ignite Running program on the Sweat app.

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Wondering what supplements you actually need and which are a waste of your money?

Whether you're trying to lose fat, build muscle, or simply get healthier, this episode answers the most common questions about protein powder, creatine, electrolytes and hydration powders, pre-workout, BCAAs and fat burners (and GLP-1 medications while we're at it!)

Britany discusses what works, what doesn't, and why supplements should support (not replace) the fundamentals of good nutrition and strength training.

She explains how to choose reputable brands, how to take supplements for more efficacy and least digestive distress, and simplifies the process.

In This Episode

•  Is protein powder actually necessary? 
•  Whey protein vs soy protein vs collagen protein (and all the other popular kinds too!) - which is best? 
•  How and when to take creatine? Does creatine damage the kidneys and cause bloating?
•  Do electrolyte drinks and hydration powders really work? 
•  Are BCAAs and pre-workout really worth it? 
•  Will fat burners speed up my weight loss journey?
•  Where GLP-1 medications fit into a healthy lifestyle 
•  How to choose safe, high-quality supplements 
•  Which supplements are actually worth buying

ENTER THE GIVEAWAY (US-residents only)

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If you know what you should be eating for a healthy lifestyle, but aren't sure how to stay consistent, meal prep, manage your meals AND your kids' meals... this is the episode for you.

In part 3 of the Nutrition For Real Life series, Britany answers the most common nutrition questions from listeners, including how to lose weight without tracking calories, manage cravings, meal prep with a busy schedule, navigate family meals, overcome fat loss plateaus, and enjoy treats without sabotaging progress.

In This Episode

•  How to lose weight without counting calories or tracking macros 
•  Why you're always hungry (and how to fix it) 
•  How to stop late-night snacking and manage cravings 
•  Easy meal prep tips for busy women 
•  Simple ways to eat more protein and vegetables 
•  How to eat healthy with picky kids or a partner who isn't on board 
•  What to do when fat loss plateaus 
•  How to enjoy vacations, desserts, and social events while still reaching your goals

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If you've ever wondered whether carbs are actually bad, how much protein you really need, or why you're constantly hungry despite trying to "eat healthy," this episode is for you.

In Part 2 of the Nutrition for Real Life series, Britany breaks down the real role of protein, carbs, and fat and why protein is the one nutrient most women need more of. You'll learn how your nutrition should change based on your goal, whether that's fat loss, muscle gain, or simply feeling healthier and stronger as you age. 

In This Episode We Discuss:

• Why most women aren't eating enough protein 
• The truth about protein, carbs, fat, and fiber
• How to eat for fat loss, muscle gain, or maintenance 
• How to improve your nutrition without tracking macros or counting calories

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If you've ever wondered why weight loss gets harder the longer you diet, why every expert seems to have a different answer, or whether you really need to count calories to lose fat, this episode is for you.

In Part 1 of this 4-part nutrition series, Britany breaks down the foundation of fat loss: calorie deficits, metabolism, metabolic adaptation, and why preserving muscle matters just as much as losing weight. 

She also explains why crash diets backfire, how popular diets actually work, and what women in perimenopause and menopause need to know about fat loss.

In this episode, we discuss:

•  What a calorie deficit actually is 
•  The 4 ways your body burns calories 
•  Why daily movement matters more than most people realize 
•  Metabolic adaptation and why weight loss slows over time 
•  Why bigger calorie deficits aren't always better 
•  How keto, intermittent fasting, paleo, and other diets really work 
•  The difference between weight loss and fat loss 
•  Why preserving muscle is critical during a fat-loss phase 
•  How strength training supports fat loss 
•  The role of muscle in metabolism and long-term success 
•  Fat loss during perimenopause and menopause 
•  Why aggressive dieting often backfires

Mentioned in the podcast:

• Free calorie calculator

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If the scale is going up, how do you know whether you’re gaining muscle or just gaining fat?

In this episode, Britany breaks down one of the most confusing parts of body recomposition: figuring out whether your workouts and nutrition are actually changing your body in the way you want them to.

She explains why the scale alone is a terrible measure of progress, how to identify the real signs of muscle gain, and what changes in your workouts, energy, recovery, and body composition actually mean. 

Britany also dives into why women often panic when the scale increases, the emotional side of body image, and how perimenopause can complicate the conversation around fat loss and muscle gain (but isn't the end of the road!).

This episode is equal parts practical advice, fitness education, and real talk about learning to look beyond the number on the scale.

• Use code MUSCLE10 for 10% off The Body Breakthrough, Britany's fat loss, muscle gain and metabolism guide through the end of June.

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If you’ve ever looked at your dumbbell collection and thought, “Am I supposed to just keep buying heavier weights forever?” then this episode is for you.

Britany breaks down one of the most misunderstood concepts in fitness: progressive overload. She explains how muscle growth doesn’t only come from lifting heavier and how women working out at home can continue building strength, muscle, and better health even when they feel stuck with the equipment they already have.

She also shares the honest reality of home workouts, why your body adapts faster than you think, and the uncomfortable truth about why many women stop seeing results in their workouts.

In this episode, we discuss:

•  What progressive overload actually means 
•  Why muscle growth is about more than just lifting heavier 
•  Mechanical tension explained simply 
•  How to gain muscle with limited dumbbells 
•  How to use reps, tempo, and sets to continue progressing 
•  Why your workouts may no longer feel effective 

Resources mentioned in this episode:

• Get 20% off The Essential Dumbbell Exercise Tutorial Guide here
• Get a free 7-day trial of the Sweat App and join Britany's Mid Year Challenge 

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In this deeply personal part 2 pregnancy announcement episode, Britany opens up about navigating her pregnancy after surviving HELLP syndrome and preeclampsia with her first child.

Britany shares the realities of pregnancy anxiety, the loss of control that comes with high-risk pregnancies, and how she's approaching her second pregnancy with a completely different, healthier, mindset.

This episode is not a fear-based conversation, but it's an honest one. It's for women who feel anxious, overwhelmed or uncertain and serves as a reminder that you can be scared and still keep going.

Previous Episodes Referenced In This Episode:

• June 2, 2023 Postpartum Part 1 - listen on Apple or Spotify
• June 9, 2023: Postpartum Part 2 - listen on Apple or Spotify

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