In this episode, Tina chats with Kathleen Klug, a seasoned Holistic Health Coach with 40 years of experience in the fitness, health, and wellness space. Kathleen shares her insights on how small, sustainable behavior changes can help you overcome the overwhelm of taking control of your health. She highlights the importance of self-compassion and the power of showing up consistently, especially when weight loss is the goal. Kathleen also addresses the dangers of rapid weight loss and trendy 'magic shots,' offering strategies to improve negative thought patterns and develop a more positive, empowering mindset.

Kathleen discusses:

- Why behavior changes and kindness are essential to your results

- How to get past the overwhelm of getting healthy

- How to better show up for yourself when weight loss is your goal

- The problem with rapid weight loss and “magic shot” trends

- How to improve negative thought patterns and self talk

- How to be “patient with the process”

- Details about her book, Start with One

Get Kathleen’s book, “Start with One”: https://kathleenklugbook.com/

SAVE 15% OFF PALEOVALLEY: https://www.paleovalley.com/?pc=pvpartners&oid=26&affid=882

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake

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

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

Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching 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 Kathleen Klug:

https://kathleenklug.com/

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

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

About Kathleen Klug:

Kathleen Klug is a 40-year veteran in the profession of Fitness, Health, & Wellness, and currently serves as an (IIN) Holistic Health Coach, a Health Educator at Kaiser Permanente, and a Speaker. She is also the creator of the START with ONE eCourse, and author of the book, START with ONE - A Simple Approach to Upgrade your Health - Body, Mind, and Spirit. On these platforms, she inspires, informs, motivates, and walks alongside people on their journey to revitalizing their health and wholeness – body, mind, and spirit. Her approach is a holistic and integrated approach - considering all areas of ones’ life as a way to improve total wellbeing.

Kathleen’s message and teachings on how to create a toolset to structure behavior change, alongside a healthy mindset and soulset - with a healthy dose of grace as one learns and grows - gives hope and a plan to help people overcome unhealthy behavior and thinking, to become happier and healthier humans.

In this episode, Tina chats with Victoria Albina, a Master Certified Somatic Life Coach, about the impact of a dysregulated nervous system on both hormones and emotional well-being. Victoria explains the key differences between calming the nervous system and truly healing it, highlighting why quick fixes often miss the mark. She also dives into how perfectionism, people-pleasing, and codependence keep your nervous system in a constant state of stress, sharing practical strategies to break free from these patterns. Plus, she challenges the common idea of self-sabotage, offering a fresh perspective on behaviors often misunderstood as self-destructive.

Victoria discusses:

- Signs of a dysregulated nervous system

- The relationship between our nervous system and our hormones

- The difference between calming and healing the nervous system

- How perfectionism and people-pleasing affect the nervous system

- Why telling someone to “calm down” doesn’t work

- Does self-sabotage actually exist?

- Codependence and emotional outsourcing and strategies for letting these habits go

Victoria’s free meditations on codependency and perfectionism: https://victoriaalbina.com/carrotsncake

GET 15% OFF YOUR ORDER AT PALEOVALLEY: https://www.paleovalley.com/?pc=pvpartners&oid=26&affid=882

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake

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

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

Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching 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 Victoria Albina:

https://victoriaalbina.com/

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

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

LinkedIn: https://www.linkedin.com/in/victoriaalbina/

Podcast: https://podcasts.apple.com/us/podcast/feminist-wellness/id1454980022

About Victoria Albina:

Victoria Albina (she/her) is a Master Certified Somatic Life Coach, UCSF-trained Family Nurse Practitioner and Breathwork Meditation Guide with a passion for helping humans socialized as women realize reconnect with their bodies and minds, so they can break free from codependency, perfectionism and people-pleasing and reclaim their joy.

She is the host of the Feminist Wellness Podcast, is trained in Somatic Experiencing, holds a Masters degree in Public Health from Boston University School of Public Health and a BA in Latin American Studies from Oberlin College. Victoria has been working in health & wellness for over 20 years and lives on occupied Munsee Lenape territory in New York.

In this episode, chats with fellow FDN and Carrots ‘N’ Cake coach, Jennifer Woodward. Jennifer shares that the imbalances of these hormones affect our weight loss efforts. She also highlights the stressful effects of overexercising, constant dieting and intermittent fasting to our body, as well as the harmful effects of blue light to our sleep, hormones and our body’s ability so lose weight. She offers some tips on how to correct the circadian rhythm.

Tina discusses:

- Understanding leptin, cortisol, and insulin

- How these hormonal imbalances sabotage weight loss efforts

- Importance of natural sunlight exposure

- How overexercising and dieting can lead to leptin resistance

- Impact of stress on cortisol and weight gain

- How blue light affects our hormones, sleep, and ability to lose weight

- Leptin’s role in hunger and cravings

- The surprising way cortisol impacts your sleep (it’s not what you think!)

- Practical strategies to start dialing in your circadian rhythm

Apply for Metabolism Accelerator: https://forms.gle/JT74yhBgxQZRQvgZA

Spectra429 Blue Light Blocking Glasses: https://rstyle.me/+R8Q2NN25IUG4tp14LyQ_yQ

GET 15% OFF YOUR ORDER AT PALEOVALLEY: https://www.paleovalley.com/?pc=pvpartners&oid=26&affid=882

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake

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

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

Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching 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 some common struggles with meal planning and offers mindset shifts to help you overcome them. She also discusses how her family stays involved in the process and provides a full week's worth of their family meal plan to inspire your own.

Tina discusses:

- Common meal planning struggles: feeling overwhelmed, making separate meals, and not knowing what you'll feel like eating

- How to shift your mindset: focus on simplicity over perfection

- How to tackle the excuse of “I don’t know what I’ll feel like eating”

- How to use flexible meal planning to leave room for personal preferences without derailing nutrition goals

- Family-friendly meal ideas and examples that fit everyone’s needs

- How to involve the whole family in meal planning and healthy eating

- Real-life example of a week of eating in the Haupert household

Resources mentioned:

Oil mister: https://rstyle.me/+-Wnl2trfcsRzxNkJNjIYKA

Veggie/potato chopper: https://rstyle.me/+LAqXy91DKh8_XAucE3J3LA

Hard boiled egg cooker: https://rstyle.me/+OYZyplSUtDfpqo4IP_HUow

Paleovalley Whey Protein: https://paleovalley.com/offers/whey-protein-promo/pvpartners?oid=39&affid=882

ButcherBox: https://butcherbox.pxf.io/Zdg53k

Everything Macro Cookbook: https://rstyle.me/+q6G8fy1-FnuGYa8z-5M7qA

33 Throw Together Meals: https://carrotsncake.com/33-throw-together-meals/

21 (More) Throw Together Meals: https://carrotsncake.com/21-more-throw-together-meals/

Enrollment opens Monday, September 30 - Thursday, October 3: https://carrots-n-cake.mykajabi.com/fit+fueled

Fit + Fueled Alumni Interview: https://podcasts.apple.com/sg/podcast/ep215-wondering-what-fit-fueled-is-really-like-hear/id1539296304?i=1000646884457

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake

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

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

Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching 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 specifics of her signature group coaching program, Fit + Fueled. She gives an in-depth overview of how the program works and why it's so effective. Tina explains the importance of mastering the four key foundations—Mindset, Muscle, Minerals, and Macros—and how they are essential for achieving a lasting health and body transformation. Whether you're looking to improve your overall well-being, build strength, or break through weight loss resistance, these pillars are the cornerstone of real, sustainable change!

Tina discusses:

- Explanation of the Fit + Fueled Formula

- Structure and format of Fit + Fueled

- What’s included in the program

- Exactly what you’ll learn

- What type of results you can expect

- How Fit + Fueled is different from other “diet programs”

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

- Details about the mineral test bonus

Enrollment opens Monday, September 30 - Thursday, October 3: https://carrots-n-cake.mykajabi.com/fit+fueled

Fit + Fueled Alumni Interview: https://podcasts.apple.com/sg/podcast/ep215-wondering-what-fit-fueled-is-really-like-hear/id1539296304?i=1000646884457

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake

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

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

Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching 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 insights on navigating weight loss for the long-term with the right mindset. She highlights the importance of recognizing when it’s the right time to pursue fat loss, how to maintain a healthy mindset during busy periods, and how constant dieting can make the body less resilient to stress, ultimately affecting insulin levels and ability to lose and maintain your weight.

Tina covers:

- Signs you’re truly ready to lose weight

- Timing a fat loss phase for maximum effectiveness

- The difference between weight loss and fat loss

- Why “life is too busy” might be holding you back from reaching your goals

- Phasing your nutrition for sustainable fat loss

- How chronic dieting is damaging your metabolism

- The role of meal timing during perimenopause/menopause

- Key traits of our most successful clients

- Her journey to losing the last 10 pounds

Early enrollment for Fit + Fueled opens to the waitlist ONLY from 9/16 to 9/20. Don’t miss the FREE mineral test! https://carrots-n-cake.mykajabi.com/fit+fueled

Get a FREE week of coaching with Tina via Perimenopause Body Blueprint! Save your seat here: https://carrotsncake.ck.page/5909f18b13

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake

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

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

Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching 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 sits down with nutrition coach Robyn Stewart, RN, to discuss the common challenges women encounter when trying to lose weight. Robyn highlights the mistakes many women make when pursuing fat loss, such as relying too heavily on the scale to measure progress. She also explains why the typical 'eat less and exercise more' approach doesn't always deliver results, and offers alternative strategies to help ensure weight loss success.

Robin talks about:

- The biggest mistakes women make with fat loss

- Short-term weight loss versus long-term results

- Advice for improving your relationship with the scale

- Why cutting calories and exercising more doesn’t always work

- Ways women accidentally sabotage their fat loss efforts

- How to improve negative self talk

- The most effective fat loss strategies for fat loss

- Her superpower and favorite health hack

Early enrollment for Fit + Fueled opens to the waitlist ONLY from 9/16 to 9/20. Don’t miss the FREE mineral test! https://carrots-n-cake.mykajabi.com/fit+fueled

Get a FREE week of coaching with Tina via Perimenopause Body Blueprint! Save your seat here: https://carrotsncake.ck.page/5909f18b13

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake

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

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

Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching 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 Robyn Stewart:

https://www.yqlnutrition.com/

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

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

About Robyn Stewart, RN:

Robyn is a registered nurse and have had her coaching company YQL Nutrition for 9 years now. They currently have 6 coaches (including herself). They work with all goals - fat loss, muscle building, performance, health. Most clients are women and come to her with the goal of fat loss. One of their favorite things to do is coach women to lose fat and then eat enough food to support their hormone health and metabolic health so they can stop the dieting roller coaster. It is so fun to show people how much food they CAN eat at maintenance and understand how to eat to feel their best. Her husband owns a CrossFit gym in Lethbridge, Alberta and they have two body ages 9 and 7. She personally have used nutrition coaching to stop undereating, learn how to nourish her body for her activity level, restore menstrual cycle health after coming off birth control and overcome digestive health issues.

In this episode, Tina shares her personal experience with burnout and some reasons for why many women ignore the symptoms, telling themselves they’re “not that stressed.” She shares common symptoms of burnout as well as the nutrition and lifestyle changes she made to feel better. Mineral testing, in particular, was a game-changer.

Tina talks about:

- Her story and how ignoring symptoms led to burnout

- Common symptoms of burnout in women

- Mistakes she made with her nutrition

- Two important dial movers for feeling better

- Specific nutrition and lifestyle strategies to implement

- Why mineral testing is a game-changer

Add your name to the Fit + Fueled Interest List:

https://carrotsncake.ck.page/be63efa9bd

Enrollment opens early to the Interest List on Monday, September 16th.

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake

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

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

Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching 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 with Jamie Sullivan and Alli Barnes, who co-founded the tennis app, 40 Love Mind Set, to empower tennis enthusiasts of all levels. They shared how they merge their passion for tennis, wellness, and technology to revolutionize how athletes approach the game. They also discussed the key features of the app and what you expect when you download it.

Jaime and Alli talk about:

- What inspired them to start the app

- How the app works and explanation of key features

- The mental benefits of tennis

- The 40 love mindset

- Their super powers and favorite health hacks

Perimenopause Body Blueprint FREE Training: https://carrotsncake.ck.page/5909f18b13

Get your FREE trial of the 40 Love Mindset App: https://www.40lovemindset.com/

Save 10% with code: carrotsncake10

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake

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

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

Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching 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 Jaime Sullivan & Alli Barnes

https://www.40lovemindset.com/

Facebook: https://www.facebook.com/40lovemindset

Instagram: https://www.instagram.com/40lovemindset/

About Jaime Sullivan & Alli Barnes:

Welcome to the world of 40 Love Mind Set, where Jaime Sullivan and Alli Barnes merge their passion for tennis, wellness, and technology to revolutionize how athletes approach the game. With Jaime's background and love for the sport of tennis and Alli's expertise in integrative health and wellness, they co-founded the 40 Love Mind Set Tennis App to empower tennis enthusiasts of all levels.

Together, they've crafted an app that goes beyond tracking and coaching; it's a personalized toolkit for every tennis player. From instant access to tailored mindset coaching and opponent analysis to intuitive journaling and wellness tips, 40 Love Mind Set equips players with the tools to play smarter and achieve their peak performance.

Join Jaime and Alli on their mission to elevate the game of tennis through cutting-edge technology and holistic wellness strategies. Whether you're a weekend warrior or a seasoned pro, 40 Love Mind Set is your partner in unlocking your full potential on and off the court.

In this episode, Tina talks with holistic wellness coach and a certified personal trainer, Kim Schaper. While many women try to “balance” hormones for weight loss, Kim emphasizes foundational strategies, including stress management, strength training, and nourishing yourself with the right food. She also highlights the importance of feeling good when it comes to perimenopause.

Kim talks about:

- Misconceptions about “hormone balancing” and weight loss

- Types of stress that women face in perimenopause

- How mismatched goals often keep you stuck

- Why eating less and exercising more is not the answer for most women

- Why FEELING good is most important to your weight loss goals

- Why endurance athletes often struggle to improve their body composition

- Her top 3 “secrets” for losing weight in perimenopause

Perimenopause Body Blueprint FREE Training: https://carrotsncake.ck.page/5909f18b13

Connect with Tina Haupert:

https://carrotsncake.com/

Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake

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

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

Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching 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 Kim Schaper:

https://www.kimschaper.com/

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

Instagram: https://www.instagram.com/kim.schaper/

Youtube: https://www.youtube.com/c/KimSchaper/videos

Email: [email protected]

X: https://x.com/kim_schaper

About Kim Schaper:

Kim Schaper, speak on issues surrounding women’s health, while practicing as a holistic wellness coach and a certified personal trainer. Her passion lies in helping women like you reclaim your inborn confidence, health and well being.

Kim is not like most health coaches and personal trainers, though. She’s not a one-size-fits-all guide.

Her specialty is taking a complete look at what’s going on in your body and emotions prior to assigning a solution to you.

Why’s that? Because every woman is different. Not every diet or fitness regime is going to work the same for every woman.

She has learned through trial and error that the human body is both precious and complex. And sometimes, even the most well-intentioned experts do harm when they don’t take into consideration all of the factors at play within a woman’s body before giving their recommendations.