Welcome to the Calorie Burning Series! I’m so excited to bring you this 3-part series on how we burn calories for the next 3 weeks! We’re breaking down the three different ways in which we burn calories on a day-to-day basis, and what you can and can't control within those to optimize and use them towards your advantage.  I created this series to help you meet your goals, whether that's fat loss, body recomposition, or just increasing your energy and feeling really good as we head into summer. In part one of this series, we're zeroing in on BMR – your Basal Metabolic Rate. You'll discover what it is, the factors that affect it, how you can increase your BMR and why it is important to ensure that you are not eating at or below your BMR. Plus, the surprising truth about how much control you really have over it. Let’s dive into today’s episode and start learning what we can and can’t control on our health journey.  

42. How to Use Your BMR in Shaping Your Caloric Burn Rate | Calorie Burning Series

The Mindin’ My Wellness podcast is a podcast for busy, motivated and health-empowered women who are ready to kick old dieting mentalities to the curb and step into transformed health to look and FEEL their best, without sacrificing a life well-lived. Each week, your host Dani Marenburg and her guests will share top tips on all things macros, movement, mindset and everything in between. You'll learn simple, effective and sustainable tips you can take away from each episode and implement in your daily life to look and feel like the best version of you.

Dani Marenburg is a double-certified nutrition coach who has helped thousands of women gain back their confidence, energy and well-being through educated nutrition and sustainable lifestyle habits. You can follow her on Instagram at @mindinmymacros. 
Head over to mindinmymacros.com to work with her.

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Ever wonder what hidden ingredients might be sabotaging your health goals? This episode could be the eye-opener you've been searching for. Join us as we uncover the truth about common food additives with Janine Higbie, a licensed Dietitian Nutritionist with a master's in Integrative and Functional Nutrition. Janine specializes in women's health, focusing on hormones and fertility through early motherhood at her clinical practice, JH Wellness. As a mom of three, Janine combines an approachable, real-world perspective with the latest research-backed science to help you and your baby thrive. Tune in to discover the five common ingredients Janine recommends you avoid for optimal health. From artificial sweeteners and food dyes to nitrates in processed meats, high fructose corn syrup, and MSG, Janine breaks down the science behind why these ingredients can be detrimental to our well-being and shares her practical tips for healthier alternatives. 

47. 5 Ingredients to Avoid for Optimal Health with Janine Higbie, CDN

Are you struggling to increase your protein intake without increasing your fats? Or maybe it’s increasing your fiber intake that has you frustrated? In this episode, I’m answering your burning questions about boosting your protein intake without fats, efficient approaches to fat loss, the best ways to integrate fiber into your diet, and so much more! Whether you're trying to simplify your diet, speed up fat loss, or just maintain a healthy eating pattern, today's episode is packed with actionable advice that answers what you want to know. Let’s dive in! 

46. Q&A: How to Increase Protein Without Fat, Tips For Speeding Up Fat Loss, Go-To Fiber Sources and More

When you first think of pregnancy, you probably don’t associate strength training with it. However, the right strength and pelvic floor training during pregnancy can really make a difference throughout your pregnancy and beyond. That’s why I am so excited to jump into today’s episode with my guests, Krystle Howald and Amy Kiefer, the sister duo behind Expecting and Empowered, a pregnancy and postpartum fitness company that aims to help women navigate this challenging time with safe and efficient workouts.  In today's episode, we discussed the benefits of strength training during pregnancy, the pelvic floor, how to work with it throughout pregnancy for a smoother birth and recovery postpartum, how to address pregnancy pains throughout the body, lots about Kegels, whether or not it's okay to start strength training for the first time during pregnancy, and so much more!  Whether you are going through your first, your second, or maybe planning for your first pregnancy and you're trying to get ahead with some education, or maybe you're postpartum, and you really want to help with the recovery process, this episode is for you! 

45. How to Strength Train and Leverage Your Pelvic Floor Throughout Pregnancy For a Smoother Delivery and Recovery

Welcome to the Calorie Burning Series! Would you believe me if I told you that the type of food you eat can contribute to the number of calories you burn in a day? In part three of our Calorie Burning Series, I am diving into the thermic effect of food (TEF), and how you can use this information on your health journey.  I'm going to cover what the thermic effect of food is, how much of an impact it has on the number of calories you burn per day, and how you can influence your TEF through the food choices you make and the eating habits you have. Tune in and learn how to fuel your metabolism, no matter your health goals. Let’s dive in!  

44. How Many Calories Does Thermic Effect of Food Burn? | Calorie Burning Series

Welcome to the Calorie Burning Series! Have you ever heard people say things like ‘take the stairs’ or ‘park further away and walk’ when it comes to losing weight? You might be wondering if these little changes make a difference when it comes to burning calories, and in this episode, I will show you why they do.  In part two of our calorie burning series, we delve into our second category of daily energy expenditure with a focus on daily activity—or what I like to call 'TEA,' the thermic effect of activity. I cover the two different categories that fall into it and how much of an impact TEA has on the amount of calories you can burn per day. Spoiler alert: This is going to be pretty surprising! Last but not least, we're going to talk through how you can use TEA or activity in general to your advantage no matter your goal.  So tune in to find out how increasing your daily movement can be a game-changer for your health and weight loss goals.  

43. Why More Hours of Workout Doesn't Mean More Calories Burned. Here's What You Need To Know About the Thermic Effect of Activity | Calorie Burning Series

42. How to Use Your BMR in Shaping Your Caloric Burn Rate | Calorie Burning Series

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