Not sure if you should enter into a deficit or recomp phase? In this episode, I break down what each phase entails and walk you through how to assess your body, lifestyle, and mindset so you can choose the right path forward.

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If your diet always ends in exhaustion or self-sabotage, it’s time to take a smarter approach. This episode covers why burnout happens, how to prevent it with proper phase timing, and what to look for + what to do when your body is telling you it needs a break.

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Dieting forever isn’t the answer - strategy is. In this episode, we break down what nutritional periodization actually is, why fat loss should be a phase, and how cycling between deficit, maintenance, and (potentially) building seasons leads to better results with less burnout.

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Fat loss works best when your body is ready for it - not just when you "feel like" starting a diet. In this episode, we walk through the exact signs your body and mind are truly prepared for a fat loss phase, including metabolism, cycle health, energy, hunger cues, and more. I hope you've loved the priming series!

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You don’t need more willpower - you need a better mindset strategy. In this episode, we’re diving into how perfectionism, black-and-white thinking, and shame cycles can derail your fat loss goals. Learn what flexible consistency really looks like and how to build mental habits that support long-term success (without going off the rails every weekend).

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If you’ve been stuck in a cycle of “doing everything right” and still not seeing fat loss results, this episode is for you. We’re breaking down what a Priming Phase actually is, what metabolic adaptation really means, and how stress, inconsistency, and overdoing it might be holding your body back. Plus, actionable steps to help your metabolism respond again. Enjoy!

Not all habits are created equal. This episode exposes the ones that feel productive but don’t actually move the needle — and the ones that do.

If you’re doing “all the right things” but still not seeing changes, this will help you cut the noise and focus your energy where it counts! This will wrap up our mini principles series. I'll see you for mini series number 2 soon, where we'll dive into the concept of Priming. But remember, principles first always!

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So many women feel like they’re failing because they "can’t stay consistent" — but in reality, they’ve never been taught the skills that make it easier. In today’s episode, I’m walking you through the 5 core skills I help my clients build so fat loss feels natural, not miserable. 

From food tracking awareness to meal planning to emotional regulation (and more), these are the things that create long-term success — even when life is busy. I'll see you for part 3 of this mini series in the next episode!

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If you’ve been stuck in a cycle of trying harder but not getting results, this episode is for you. We're breaking down why fat loss isn’t just about motivation or needing more willpower — it’s about having the right foundation in place first.

🎯 You’ll learn what the principles of fat loss really are, and why this phase NEEDS to come before anything else. I'll see you soon in parts 2 & 3 of our principles series!

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Supporting your hormones starts with your day to day habits, not a fancy supplement protocol. In this episode, we’re breaking down how everyday lifestyle factors like undereating, overtraining, poor sleep, alcohol, stress, and even toxic relationships, can disrupt your hormone balance. We’ll talk about some of the specific hormones affected (like estrogen, progesterone, testosterone, and cortisol), why this matters, and how to support your body with simple, nourishing shifts. If you’ve been feeling run-down or not your best and aren’t sure why, this conversation is for you.

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tangible steps to manage stress EP

hypothalamic amenorrhea deep dive EP

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