Fit + Fueled Life: Perimenopause, GLP-1s + Fat Loss Over 40

In this episode, Tina chats with Valerie Cacho, MD about sleep health for women in perimenopause. As an integrative sleep medicine physician and women's sleep expert, Dr. Cacho discusses the reasons behind sleep issues and explains the role hormones play in women’s sleep patterns. She also provides actionable nutrition advice to improve sleep as well as supplements to consider.

Dr. Valerie Cacho talks about:

- Why sleep issues are more common in perimenopause

- How hormones play a role in sleep patterns

- How to deal with hot flashes and night sweats

- Symptoms of undiagnosed sleep apnea

- Why waking up between 1-3 AM is so common

- Reasons for waking to urinate at night

- Specific nutrition recommendations for better sleep

- Supplements to consider for better sleep

- How your mindset and identity impact sleep

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: https://www.facebook.com/carrotsncake

Instagram: https://www.instagram.com/carrotsncake

YouTube: https://www.youtube.com/user/carrotsncake

Pinterest: https://www.pinterest.com/carrotsncake/

About Tina Haupert:

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).

Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Connect with Dr. Valeri Cacho:

https://www.sleephoria.health/

Facebook: https://www.facebook.com/sleephoria.health

Instagram - https://www.instagram.com/sleephoria/

Linkedin: https://www.linkedin.com/company/sleephoria-health

Free Checklist of questions to ask your doctor if you are chronically exhausted - https://www.sleephoria.health/f/exhaustion-checklist

Free sleephoria membership - https://www.skool.com/sleephoria-7701

About Dr. Valerie Cacho:

Valerie Cacho, MD, is an integrative sleep medicine physician and women's sleep expert. Her interests and expertise include diagnosing and treating medical sleep disorders, mind-body approaches to insomnia, self-compassion and mindfulness, clinical hypnotherapy, and promoting sleep health and whole living. She is the president and founder of Sleep Life Med, a tele-sleep practice in Hawaii and California. Additionally, Dr. Cacho is the CEO of Sleephoria, a sleep health resource for women founded on the belief that a well-rested woman has the energy, clarity, and drive to change the world.

In this episode, Tina chats with Emily Field, RD, all about macro nutrition. She debunks many of the common misconceptions about macros, explains how they are a valuable tool to achieve specific health and physique goals (not just weight loss), and how macros can improve awareness and consistency for a truly sustainable approach to eating.

Emily talks about:

- Common misconceptions about macro tracking

- How macros can improve your relationship with food

- Why diet culture is not the same as nutrition education

- Ways to use macros other than for weight loss

- How under-eating and “dieting harder” keeps women stuck

- Why you need to earn the right to diet

- Signs that you’re ready to diet

- Her super power and favorite life hacks

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: https://www.facebook.com/carrotsncake

Instagram: https://www.instagram.com/carrotsncake

YouTube: https://www.youtube.com/user/carrotsncake

Pinterest: https://www.pinterest.com/carrotsncake/

About Tina Haupert:

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).

Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Connect with Emily Field:

https://emilyfieldrd.com/

Facebook: http://www.facebook.com/emilyfieldrd

Instagram: http://instagram.com/emilyfieldrd

Pinterest: https://www.pinterest.com/emilyfieldrd/

About Emily Field:

Emily Field is a Registered Dietitian and certified personal trainer who teaches a mindful macros approach to help women ditch nonsense food rules and depriving diet behaviors - for good. Her clients are finding it liberating to focus on how much they can do, instead of how much they weigh, when they fuel and support their body appropriately.

In this episode, Tina talks about the details of her signature group coaching program, Fit + Fueled. She provides a detailed overview of the program, which focuses on mastering the four main foundations for transformation: Mindset, Muscle, Minerals, Macros.

Tina discusses the following:

- Explanation of the Fit + Fueled Formula

- Structure and format of Fit + Fueled

- What’s included in the program

- Exactly what you’ll learn in the curriculum

- Tools she’s put into place to ensure your success

- Difference between 1:1 coaching and Fit + Fueled

- Details about the 24-hour mineral test bonus

Fit + Fueled Enrollment is open Monday, 3/11 - Thursday, 3/14 and we won’t open doors again until next Fall.

Apply for Fit + Fueled: https://carrots-n-cake.mykajabi.com/fit+fueled

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: https://www.facebook.com/carrotsncake

Instagram: https://www.instagram.com/carrotsncake

YouTube: https://www.youtube.com/user/carrotsncake

Pinterest: https://www.pinterest.com/carrotsncake/

About Tina Haupert:

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).

Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

In this episode, Tina dives into the three most common mindset blocks hindering weight loss for women in perimenopause. She highlights a number of psychological barriers that may be holding you back from reaching your health goals and explores strategies to overcome them. Get ready to shift your mindset and take control of your journey towards a healthier, happier you!

Tina discusses the following:

- Why your mindset is essential for weight loss

- How diet culture inherently makes us feel bad about ourselves

- How diet programs and meal plans are designed for failure

- Examples of all or none thinking

- Why doing too much hurts your results

- What to do if you’ve failed in the past

Body Composition Blueprint [FREE training]: https://carrotsncake.ck.page/5909f18b13

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: https://www.facebook.com/carrotsncake

Instagram: https://www.instagram.com/carrotsncake

YouTube: https://www.youtube.com/user/carrotsncake

Pinterest: https://www.pinterest.com/carrotsncake/

About Tina Haupert:

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).

Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

In this episode, Tina interviews Fit + Fueled alumni, Tara Hodge and Tara Carroll. They are both busy, working moms with high-stress jobs and health goals. They shared their experiences with the Fit + Fueled program, highlighting the significant role of mindset shifts in changing habits and achieving sustainable results.

They chat about:

- Short-term versus long-term weight loss solutions

- How Fit + Fueled is different from other programs

- Effort and attitude (“what you put in is what you get out”)

- Specific mindset shifts needed for transformation

- How diet culture impacts our relationship with the scale

- Importance of trusting the process

- Results you can expect with Fit + Fueled

- What Fit +Fueled IS and IS NOT as a program

Body Composition Blueprint [FREE training]: https://carrotsncake.ck.page/5909f18b13

Fit + Fueled Waitlist: https://carrotsncake.ck.page/be63efa9bd

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: https://www.facebook.com/carrotsncake

Instagram: https://www.instagram.com/carrotsncake

YouTube: https://www.youtube.com/user/carrotsncake

Pinterest: https://www.pinterest.com/carrotsncake/

About Tina Haupert:

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).

Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

In this episode, Tina dives into the age-old debate: Should you cut carbs or fat to lose weight? With so much conflicting information out there, it can be challenging to navigate the best approach for effective weight loss. Tina highlights the pros and cons of the carbs vs. fat debate and the importance of adopting a personalized, sustainable approach to weight loss. Ultimately, the key is finding a dietary strategy that works for your preferences, lifestyle, and habits.

Tina shares about:

- Low-carbohydrate diets and their popularity for weight loss

- Mechanisms behind low-carb diets, including their effects on insulin levels, appetite regulation, and fat metabolism.

- Potential benefits and drawbacks of cutting carbs, including initial weight loss, improved blood sugar balance, and reduced cravings.

- Impact of dietary fat on calorie density, satiety, and hormone regulation.

- Potential advantages and challenges of reducing fat intake

- Importance of individualization and finding a balanced approach that suits your unique needs, preferences, and lifestyle.

Body Composition Blueprint [FREE training]: https://carrotsncake.ck.page/5909f18b13

Fit + Fueled Waitlist: https://carrotsncake.ck.page/be63efa9bd

Overfeeding study: https://pubmed.ncbi.nlm.nih.gov/7598063/

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: https://www.facebook.com/carrotsncake

Instagram: https://www.instagram.com/carrotsncake

YouTube: https://www.youtube.com/user/carrotsncake

Pinterest: https://www.pinterest.com/carrotsncake/

About Tina Haupert:

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).

In this episode, Tina shares her personal experience with creatine and discusses its benefits in terms of muscle building, recovery, brain health, mood, hormones, and more. She also discusses the different approaches to using creatine as a supplement and how to choose one.

Tina talks about:

- Benefits of creatine for women

- Whether or not creatine causes weight gain

- How creatine affects women’s hormones

- How to use creatine

- Whether a loading phase is necessary

- Creatine and hair loss

- Creatine and gut issues

- What to look for in a creatine supplement

Body Composition Blueprint [FREE training]: https://carrotsncake.ck.page/5909f18b13

My favorite creatine brands via Fullscript: https://us.fullscript.com/welcome/carrotsncake

Fit + Fueled Waitlist: https://carrotsncake.ck.page/be63efa9bd

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: https://www.facebook.com/carrotsncake

Instagram: https://www.instagram.com/carrotsncake

YouTube: https://www.youtube.com/user/carrotsncake

Pinterest: https://www.pinterest.com/carrotsncake/

About Tina Haupert:

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).

Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

In this episode, Tina talks about the challenges of cutting calories, and why it may not be effective for weight loss, especially in our 40s and beyond. She shares the importance of finding the right mindset for a successful fat loss phase as well as her insights and tips for navigating this process in perimenopause.

Tina discusses the following:

- Weight loss versus body recomposition

- How negative self-talk and stress affects fat loss

- How the thyroid impacts metabolism regulation and weight loss

- Finding the balance between fat loss and muscle preservation

- Why mineral depletion is so common in women

- The impact of extended cardio on stress hormones

- How under-eating impacts hormones

Body Composition Blueprint [FREE training]: https://carrotsncake.ck.page/5909f18b13

Fit + Fueled Waitlist: https://carrotsncake.ck.page/be63efa9bd

Mineral guide: https://carrots-n-cake.mykajabi.com/mineral-guidebook

Blood work request guide: https://carrotsncake.ck.page/bloodwork-guide

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: https://www.facebook.com/carrotsncake

Instagram: https://www.instagram.com/carrotsncake

YouTube: https://www.youtube.com/user/carrotsncake

Pinterest: https://www.pinterest.com/carrotsncake/

About Tina Haupert:

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).

Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

In this episode, Tina shares her love for minerals and how they have transformed her health, particularly in regard to her energy levels and overall mood. Through mineral testing and changing her diet, she found a solution that nourished her body and improved her overall well-being.

Tina discusses some Simple Starts for your mineral journey:

- Support Adrenals

- Your Daily Habits

- Prioritize Potassium

- Support Digestion

- Topical Magnesium

- Consistency

Women's Wellness Mineral Guide: https://carrots-n-cake.mykajabi.com/mineral-guidebook

Topical magnesium lotion: https://rstyle.me/+XUV1HcIKyj3zHnQ6m5pgkg

Fullscript Dispensary: https://us.fullscript.com/protocols/carrotsncake-perimenopause-favorites

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: https://www.facebook.com/carrotsncake

Instagram: https://www.instagram.com/carrotsncake

YouTube: https://www.youtube.com/user/carrotsncake

Pinterest: https://www.pinterest.com/carrotsncake/

About Tina Haupert:

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).

Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

In this episode, Tina shares her personal experience of finding balance between "more" and "less" while navigating the challenges of ulcerative colitis. Over the years, she sought natural healing methods—everything from functional testing and protocols to extreme diets and supplements—in the pursuit of remission.

While her quest for healing seemed like the right path, Tina found herself feeling more and more hopeless and disappointed. She shares details about this emotional rollercoaster—constantly seeking, doing more, and trying so many different approaches— and how she eventually realized that the reason she continued to struggle for so long was because she didn’t fully trust herself or her body, which led to an endless cycle of searching for new solutions.

Tina discusses:

- Her personal journey with accepting a chronic disease

- Constantly searching for solutions and its emotional impact

- The harmful effects of restrictive diets

- The importance of nourishing the body for healing

- Unlearning what she thought worked for gut health

- Mistakes she made in her journey with ulcerative colitis

- Her new approach for health and healing

Apply for functional testing & 1:1 coaching: https://forms.gle/JT74yhBgxQZRQvgZA

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: https://www.facebook.com/carrotsncake

Instagram: https://www.instagram.com/carrotsncake

YouTube: https://www.youtube.com/user/carrotsncake

Pinterest: https://www.pinterest.com/carrotsncake/

About Tina Haupert:

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).

Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.