In this episode of Mind, Body, Her, Mia chats with holistic nutritionist Rhiannon Lockhart about how women can eat strategically to build muscle, lose fat, and support their hormones without restrictive diets or complicated rules.

If you’ve ever wondered how to fuel properly for your workouts, how much protein you really need,or whether creatine is worth the hype, this episode is packed with practical advice you can start using today.

We cover:

• Pre- and post-workout nutrition for energy, recovery, and hormone balance
• How to time meals and snacks around your workouts
• Common fueling mistakes women make (and how to fix them)
• Protein 101: daily targets, best sources, and easy ways to meet them
• The truth about supplements — creatine, BCAAs, and protein powders
• How to adjust nutrition and training through each the menstrual phase

If you’re wanting to optimize your training and nutrition while working with your hormones, this episode is a must-listen.

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