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

Coming at ya with a classic iced coffee date!

We spent the long weekend in Newport, Rhode Island, so I share a brief recap as well as some of the thoughts, feelings, and emotions that came up being away from home and stuck in perpetual work more, including the struggles of dining out with IBD as well as disordered food thoughts and self-worth.

Wheat Rescue: https://microbiomelabs.com/register/?ref=carrotsncake

IBD Coach: https://ibd.coach/remission

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Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

In this episode, I share an update about my current struggles with ulcerative colitis and what I've tried to improve my symptoms, including medications, diet, and protocols.

Additionally in this episode, I talk about low progesterone and what to do about it.

Do you think you may be suffering from low progesterone?

Here are some symptoms:

PMS

Irregular periods

Spotting

Prolonged or heavy menstrual bleeding

Headaches or migraines

Mood swings

Anxiety & depression

Do any of these symptoms resonate with you? Tune in for some solutions to increase low progesterone.

Also, subscribe below to get my Hormonal Health Meal Plan to help boost your progesterone levels!

A functional food meal plan and prep guide to support the menstrual cycle in both the follicular and luteal phases for pre-menopausal women. Includes whole food recipes, grocery lists, and more!

Grab it here: https://carrotsncake.ck.page/c3539295e9

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

Do you love your hormones?⁠

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If not, you should. And here’s why…⁠

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Because your body is just as fine-tuned (if not more!) than your car...⁠

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And if you want your car to work right, you service it and take care of it.⁠..⁠

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Same goes for your hormones.⁠

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If you want your hormones to be balanced, happy, and healthy, you’ve got to treat them well. You’ve got to love on them a little bit.⁠

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In this episode, I chat about 6 ways to love your hormones and how to *actually* implement new changes into your lifestyle and habits.

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Loving your hormones, the way you love your partner, child(ren), parents, friends, etc., is important. No relationship can bloom without care.⁠

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As cheesy as it might sound, same goes for the relationship with your hormones.⁠

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Most women do NOT focus on this essential relationship and end up running their hormones into the ground. It isn’t until they’ve hit rock-bottom that they finally start doing something about it - myself included! ⁠

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Incorporate these things into your daily practices and show your hormones a little love before they start feeling neglected and begin acting out.⁠

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

Are you making any of these common mistakes? They could be preventing you from getting to your body composition goals!

Enrollment is now open for my 12-week Master Your Metabolism Membership. It combines nutrition, fitness, and hormonal health into one final solution. Enrollment closes on Sunday, 9/26, so don't delay taking this next step in your health journey!

https://carrotsncake.lpages.co/mentorship/

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

“If you fail to plan, you are planning to fail.”

In this episode, I chat about why you need to have a “diet” plan and why having clarity in what you are doing is so important for adherence and *actually* getting results. By not planning and not knowing how to make adjustments, you are likely hindering (maybe even preventing) progress.

Learn EXACTLY what you need to do in my 12-week Master Your Metabolism Membership. It combines nutrition, fitness, and hormonal health into one final solution. Enrollment is open now, but closes on Sunday, 9/26, so don't delay taking this next step in your health journey!

https://carrotsncake.lpages.co/mentorship/

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://carrotsncake.lpages.co/lifestyle/

Do you suspect that your hormones are preventing you from losing weight? If so, you might be onto something... ⁠⁠

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Your hormones play quite a big role in weight loss (or lack thereof)!

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In this episode, I discuss 4 major hormonal issues that I see again and again with my female clients: ⁠⁠

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🔹High Cortisol - Often caused by stress and correlates with blood sugar dysregulation. High cortisol can resolve by reducing stress and prioritizing macro-friendly (balanced) meals. Managing stress is easier said that done: Delegate, say no, ask for help, plan for self-care activities you enjoy.⁠⁠

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🔹Estrogen Dominance – Once again, a result of high stress as well as wonky liver and gut function. Excess caffeine, alcohol, sugar, exposure to toxins and processed foods also don't help. Getting enough sleep as well as eating cruciferous veggies and proper supplementation can help balance you out.⁠⁠

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🔹Low Thyroid – Frequently overlooked by most General Practitioners as it is not typically checked unless they run a full panel. Your thyroid health is key to a well-functioning metabolism and fat loss. Ask your doctor for a full panel and if they won’t do it, contact me!⁠⁠

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🔹Insulin Resistance – Caused by poor diet, hormonal imbalances, lack of exercise, and high stress. I often see insulin resistance go hand-in-hand with stubborn belly fat. Get proper hormonal testing and balance your nutrition with protein, fat, and low glycemic carbs. Intermittent Fasting may help in certain situations as well. ⁠⁠

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Inside the Master Your Metabolism Mentorship, you'll learn how your symptoms can help you identify potential hormonal imbalance and what to do about it. You'll also learn how your nutrition, fitness, and lifestyle choices can boost (or hinder) your results. The goal is to work WITH your hormones, not against them! ⁠⁠

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Doors are now open through Sunday, 9/26, but space is limited. This is an exclusive, small group mentorship for women looking to begin a massive transformation of their nutrition, training, and physique!! ⁠⁠

https://carrotsncake.lpages.co/mentorship/

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

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Confused about what and how much to eat?

I gotchu. In this episode, I explain step-by-step how to conduct a simple, yet effective nutrition audit.

Taking the time to audit your nutrition is the first step in establishing a baseline for your energy needs and empowering you to make the right choices to *actually* move the dial when it comes to your physique.

Grab this FREE guide, which explains EXACTLY how to conduct a 10-day nutrition audit: https://carrots-n-cake.mykajabi.com/nutrition-audit

Want to take your results to the next level and create a year-long nutritional masterplan for yourself? Enrollment is OPEN for my Mentorship now through Sunday, 9/26. Get all of the details here: https://carrotsncake.lpages.co/mentorship/

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

Welcome to the next episode of the Carrots 'N' Cake Podcast!

Today, I'm sharing five favorites, but before I do, have a few exciting announcements to share!

Cycle Syncing Masterclass: https://carrots-n-cake.mykajabi.com/cycle-syncing-made-simple

Free Nutrition Audit: https://carrots-n-cake.mykajabi.com/nutrition-audit

Master Your Metabolism Mentorship: https://carrotsncake.lpages.co/mentorship/

The Friday 5:

1. The Five-Minute Journal https://rstyle.me/+p1gN2iEh7NAZ_iihVwCXJQ

2. High-Dose CBD https://rstyle.me/+xS7JoGoQeDxwe8-Sf4ZbOg

3. Amazon Essentials Relaxed Fit Joggers https://rstyle.me/+dqTgN5iaYjxSHsswlrgjkA

4. Maybelline Brow Tattoo

https://rstyle.me/+GMbY0aLeqrcsCUF-Zq8CdQ

5. Take-Aparts

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

If you’re looking to optimize your hormones and energy levels throughout your menstrual cycle, syncing your workouts could help you perform better and progress more quickly (and with less mental stress) toward your body composition goals.

🔹Menstruation: walking, biking, hiking, swimming

🔹Follicular: kettlebells, running, Peloton, bootcamp

🔹Ovulation: strength training, CrossFit, Olympic lifting, HIIT

🔹Luteal: Yoga, Pilates, barre, golf

Want to learn more about how to sync YOUR workouts to YOUR hormones and menstrual cycle? I’m hosting a masterclass on 9/21 that will give you all the education and tools you need!

Sign up here: https://carrots-n-cake.mykajabi.com/cycle-syncing-made-simple

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

In this episode, I chat about how to optimize your nutrition to best fuel your workouts in the different phases of your cycle.

As a woman, your body goes through significant changes each and every month. Those changes can influence many things including how well you metabolize food, how well you sleep, how much patience you have with your kids, and how effective your exercise routine is.⁠⁠

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In fact, because the changes are so significant, I often recommend that my 1:1 clients not only track their cycle, but also alter their nutrition and exercise routine based on the phase of cycle they’re currently on.⁠⁠

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During the follicular phase, which begins on the first day of menstruation and ends with ovulation, your estrogen levels are higher which means you have a higher carb tolerance. Now is the perfect time to up your carbs a bit and balance yourself out with HIIT, running, and strength training workouts.⁠⁠

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During the luteal phase, which begins during ovulation and ends on the first day of your period, it’s important that you support your progesterone balance. During this time, your carb tolerance is lower so monitoring your carb intake and keeping your exercise moderate with yoga, barre, and walking is key.⁠⁠

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By monitoring your cycle and its phases, then eating and exercising according to your body’s specific needs, you will have better hormonal balance leading to improved long-term results.⁠⁠

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Do you change what you eat depending on your cycle and/or type of workout you are doing?⁠⁠

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P.S. Want to learn more? Registration for my cycle syncing masterclass is now OPEN! Grab your spot here: https://carrots-n-cake.mykajabi.com/cycle-syncing-made-simple

*****

If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode!

Comments and questions can be sent to [email protected].

Follow me on Instagram @carrotsncake

Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle