Can’t follow the plan perfectly? This episode is your guide to making smart, aligned decisions when life gets in the way or you just didn't quite plan ahead enough. I’m walking you through real-life “this or that” scenarios - like what to prioritize if you're short on time at the gym, whether to eat less earlier in the day before a meal out, and what to do after overindulging. If you’ve ever been caught in the “all or nothing” trap, this episode will help you find the next best choice that keeps you moving forward, without guilt or stress.

⁠1-1 coaching application⁠

⁠my Instagram⁠

Don't forget to leave a rating/review to support the show - thanks for listening!

What happens after the fat loss phase ends? In this episode, we dive into what it really looks like to navigate life after a deficit - whether you're just taking a short pause on fat loss, maintaining for good, or shifting goals. I’m sharing what to expect physically and mentally, how to handle scale fluctuations, and why having clear intentions is everything during this phase. If you’ve ever felt “lost” after reaching a goal or unsure what comes next and how to move into the next phase, this episode will help you find clarity, confidence, and a sense of direction that aligns with your longer term goals.

weight maintenance mistakes episode

1-1 coaching application

my Instagram

Don't forget to leave a rating/review to support the show - thanks for listening!

Think you’ve hit a fat loss plateau? Let’s break it down. In this episode, I’m unpacking the real reasons your progress might be stalling — from true metabolic adaptation to sneaky external factors that just make it look like you’re stuck. I’ll walk you through how to assess what’s actually going on, what adjustments might help (from nutrition to training and recovery), and how to know when it’s time to zoom out and reassess your long-term strategy. Whether you’re truly plateaued or just need the missing piece, this one’s for you.

My Instagram

Apply for my 1-1 Program

Recovery doesn’t stop when your period returns — it’s the beginning of a new chapter. In this episode, I’m diving into life after healing from hypothalamic amenorrhea: how to keep your period and hormones in a healthy, supported place long-term. We’ll cover what changes (and what shouldn’t), how to navigate training, food, sleep, stress, and social pressures without falling back into old habits. I’ll also share personal mindset practices, how I stay grounded in truth, and reminders for anyone working to maintain both physical health and inner peace in this season. Links are below!

Follow me on IG

Apply for 1-1 Coaching

HA deep dive episode

How I got my period back episode

Mental side of HA recovery episode

In this episode, we’re breaking down the five essential pillars for successful body recomposition — and keeping it simple, realistic, and sustainable. I’ll walk you through what it actually takes to build muscle and lose fat to change your body composition, why training for hypertrophy matters, how to periodize your nutrition without constantly dieting, and the underrated impact of sleep, stress, and lifestyle habits like alcohol and weekend routines. If you’ve felt overwhelmed by conflicting advice or stuck spinning your wheels, this episode will give you a clear, no-fluff framework to start making progress and feel good doing it. Links below!

Follow me on IG

Apply for 1-1 Coaching

Body Recomp deep dive episode

Calorie Deficits simplified episode

How to actually manage stress episode

Weekends can feel like the hardest part of a fat loss journey—but they don’t have to ruin your progress. In this episode, I’m giving you practical strategies for navigating planning, social events, and untracked meals while still staying on track with your goals. We’re covering everything from balancing flexibility with discipline to making mindful choices that let you enjoy your weekends without slowing your progress. Timestamps below!

Apply for 1-1 Coaching

Follow my Instagram

1:52 Accepting some sacrifices

4:22 Taking fat loss in phases

6:24 Avoid too aggressive of deficits

8:10 Maintain non-negotiable habits

13:10 Seeing weekends as more than just food indulgence

17:22 Delayed gratification

19:20 Having a game-plan

24:05 Have a weekly untracked meal

30:31 Don't let a slip-up derail you

32:02 Minimize alcohol

It’s time for another round of wellness trend hot takes! Today, I’m breaking down some of the most popular trends in the health and fitness space—what’s worth the hype, what’s overrated, and what you should know before jumping on the bandwagon. We’re talking about 75 Hard, the animal-based diet, and hormone testing—diving into the pros, the cons, and whether these trends should influence your own journey. Timestamps below!

Hot Takes EP 1 (pilates, 10k steps, cycle syncing, seed oils)

Apply for 1-1 Coaching

Follow my Instagram

1:26 75 Hard: Does it build mental toughness or create an unhealthy mindset?

16:40 Animal-Based Diet: The good, the bad, and the misconceptions behind this way of eating

26:06 Hormone Testing: Is it helpful, or is it just another way to hyper-fixate on your health?

Hunger cues are often talked about as the key to intuitive eating, but can we really trust them all the time? In this episode, we’re breaking down what hunger actually is, how it’s influenced by different factors, and why it’s not always as simple as “just listen to your body.” From stress and hyper-palatable foods to dieting and meal structure, I’ll cover why hunger cues aren’t always reliable—but also how to use them wisely to support your goals. Whether you’re in a fat loss phase, trying to build muscle, or just want a better relationship with food, this episode will help you navigate your hunger cues in a balanced way. Timestamps below!

Apply for 1-1 Coaching

Follow my Instagram

1:55 What hunger really is & the hormones that influence it

4:01 What impacts satiety and why some foods keep you fuller longer

7:30 Why hunger cues can be misleading (emotional hunger, stress, volume foods, etc.)

15:20 What about if you are purposely eating in a deficit or a surplus?

17:00 How to recognize signs of hunger

20:00 Practical tips for tuning into true hunger and building a sustainable eating routine

25:40 Tying it all together

Let’s be real—calories still matter. In an industry that’s shifting toward a more balanced, intuitive approach to health (which I fully support), it’s easy to forget that energy balance is still a key player in certain goals. Whether it’s fat loss, muscle gain, or even maintaining a healthy weight, calories aren’t something we can just ignore. But here’s the thing—being mindful of your intake doesn’t mean you’re obsessed or disordered. In this quick episode, I’m breaking down why calories still play a role, how moderation and discipline fit into a balanced lifestyle, and why tracking (in some form) can be a useful tool without taking over your life. Timestamps are below.

Connect with me on IG!

Apply for my 1-1 program.

0:37 bridging the gap between 2 extremes

2:50 why do calories matter?

5:30 hunger cues aren't fully reliable

7:06 when to pay attention to calories

12:20 food IS also more than calories

13:20 bottom line & putting it all together

15:45 reflecting on your own journey

16:05 don't fear the word "calories"

Hypothalamic amenorrhea recovery is more than just eating more and exercising less—it’s a mental battle. In this episode, I’m opening up about my own journey of restoring my period, the highs and lows, and the internal struggles that come with it. From navigating body changes and societal pressures to facing fears of ‘losing’ my past self, I’m sharing what’s helped me stay grounded through it all. If you’re on this journey or thinking about it, know that you’re not alone. Let’s talk about the reality of HA recovery and how to move forward with confidence and peace. Timestamps below.

connect with me on IG

apply for 1-1 coaching

0:35 introduction to the EP

4:15 backstory of how I lost my period / how I got it back - IN DEPTH EPISODE HERE

5:25 what is HA? - IN DEPTH EPISODE HERE

6:30 - the mental challenges of HA recovery / what's been toughest for me

14:20 - the biggest things that have helped me in overcoming

these struggles

26:10 final words of encouragement !