Is a low-carb diet really the best way to achieve fat loss and muscle gain? 

For years, we’ve been told that low-carb is the magic bullet for weight loss. But is that really true—especially for active women? 

Today, I’m breaking down low-carb diet pros and cons, the low-carb diet side effects that most people don’t talk about, and why I do not recommend a low-carb diet for women who want fat loss and muscle gain.

In this episode, you'll learn:

• (01:45) Is a low-carb diet really better for fat loss? Or are you just losing water weight? What the research actually says about low-carb and weight loss.
• (6:30) Breaking down the low-carb diet pros and cons—Yes, some people see success, but does that mean low-carb is right for you?
• (11:00) Why a low-carb diet for women can be counterproductive—If you’re lifting weights or doing high-intensity workouts, cutting carbs might be sabotaging your results.
• (17:00) The most common low-carb diet side effects—How cutting carbs too low can negatively impact your energy, hormones, and ability to build muscle.
• (25:45) How to eat for fat loss and muscle gain (without extreme carb-cutting)—The best way to fuel your body and see results without feeling exhausted or deprived.

If you’ve been following a low-carb diet and wondering why you’re still feeling stuck—this episode is your permission slip to stop fighting your body and start fueling it properly. 

Want a personalized plan to help you fuel for fat loss and muscle gain without restrictive diets? Sign up for a Custom Macro Calculation to find out exactly where your macro targets should be to get lean and strong. 

RESOURCES MENTIONED IN THIS EPISODE:

DIY Macros Guide

Custom Macro Calculation

Evaluation of diet pattern and weight gain in postmenopausal women

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If you’ve ever felt stuck in a cycle of endless cardio, calorie counting, and chasing weight loss, this episode is your wake-up call to explore strength training.

For years, I believed that fitness meant shrinking—burning calories, eating less, and doing endless cardio to stay “small.” But everything changed when I walked into a CrossFit gym for the first time. 

In this episode, I’m telling the story about how strength training completely transformed my mindset, about fitness, food and the way I show up for myself. 

We’ll talk about the benefits of strength training, why so many women are afraid to lift, and how strength training for women is the key to unlocking real confidence and progress.

If you’ve ever wondered how to start strength training, or felt intimidated by the weights section of the gym, this one’s for you.

Tune in to hear:

• (1:00) Why cardio isn’t the magic bullet for fitness we were all told it was.
• (4:00) How I went from cardio queen to CrossFit convert: Walking into a strength training gym was terrifying—but it also changed everything.
• (7:00) The unexpected benefits of strength training when it comes to my nutrition – turns out, I was massively under-eating without even realizing it…
• (10:30) If you’ve ever worried about getting “bulky” from strength training, we’re going to have a serious chat about the benefits of strength training and what really happens when you start lifting.
• (14:00) How strength training can change your entire mindset around  fitness, food and fueling your body. 

Strength training for beginners doesn’t have to feel overwhelming—you just have to take that first step. 

Whether you’re wondering how to start strength training, or just need a new perspective on fitness, food and how you move your body, this episode will help you break free from restrictive mindsets and embrace what your body is truly capable of.

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Ever feel like you’re stuck between wanting to feel good in your body and not wanting to obsess over food? You’re not alone. 

So many women struggle with build body confidence while trying to find food freedom—but what if you didn’t have to choose? 

In this episode, I’m chatting with Dylan Murphy, a registered dietitian and founder of FREE Method Nutrition. Dylan helps women find food freedom and take a balanced approach to health. 

Today, we’re talking about building body confidence in a way that actually lasts—without obsessing over every bite of food or trying to shrink yourself. If you’ve been wondering how to build body confidence while still prioritizing your health, this episode will give you the mindset shifts and practical strategies you need.

What you’ll learn in this episode:

• (5:40) The truth about body neutrality vs. body positivity—and why building body confidence doesn’t have to mean “loving” your body 24/7.
• (13:00) Can you track macros and still find food freedom? Yes, but only if you approach it with the right mindset—here’s what you need to know.
• (18:00) Are you being too rigid with food? Signs that diet culture might still be sneaking into your mindset (even if you think you’ve embraced food freedom).
• (28:25) How to build body confidence during perimenopause & menopause—because your body will change, but that doesn’t mean you have to feel bad about it.
• (37:00) Your social media feed could be destroying your body confidence. How to curate a feed that actually helps you find food freedom and feel better in your skin.

You deserve to feel good in your body—without another diet.

Whether you’re deep in diet culture recovery or just want to feel more comfortable in your body, this episode is packed with practical strategies for building body confidence and embracing food freedom for the long haul.

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The FREE Method Podcast

Are you stressing over every little detail with macro tracking? 

If you’ve ever wondered how to track macros without entering every spice, measuring every gram of lettuce, or perfectly hitting your calorie goal down to the last number, this episode is for you!

In today’s episode, I’m breaking down all the things you don’t need to worry about when macro tracking—so you can focus on what actually moves the needle for your health and body composition goals. Because macro tracking should be simple, flexible, and stress-free, not a math equation that takes over your life.

I’ll walk you through common tracking stressors that just aren’t worth your time and energy. Whether you’re just starting to learn how to track macros, or have been at it for a while, you’ll walk away with a more relaxed, sustainable approach to macro tracking for weight loss and overall health.

In this episode, you’ll learn:

• (03:02) The foods you can stop tracking immediately – Do veggies really need to be logged? The answer might surprise you!
• (08:06) Why you should ignore net carbs when macro tracking  – Is “only 3g net carbs” just a sneaky marketing trick? Let’s break it down.
• (12:34) Why your calorie total never perfectly matches your macros – Those small discrepancies in your macro tracking app? Here’s why they don’t actually matter.
• (17:40) Flexible macro tracking 101 – Should you stress about eating the exact same amount of protein, carbs, and fats every day? (Hint: nope!)
• (24:59) The truth about fitness trackers & calorie burn estimates – Are you eating back way more calories than you should when macro tracking for weight loss? Here’s why your smartwatch might be misleading you.

At the end of the day, macro tracking is a tool for empowerment—not something that should make your life harder. I’ll show you how to make it work for you without unnecessary stress.

Ready to simplify your macro tracking?

Hit play now, and I’ll show you how to track macros without the overwhelm so you can focus on what really matters for reaching your goals. 

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This week, I’m diving into a topic that hits home for so many of us—being told to “just be consistent”… which can lead to an all or nothing mindset. 

If you’ve ever felt guilty because you missed a workout, struggled with sticking to a diet, or felt like you’ve tried to create healthy habits but nothing is clicking, this episode is for you.

I’ll share how shifting from obsessing over perfection to focusing on patterns and priorities can make a world of difference, and help you move out of an all or nothing mindset. You’ll hear real-life stories (like Sarah’s inspiring journey to balance) and walk away with practical tips to create healthy habits that truly fit your lifestyle.

Here’s what you’ll learn in this episode:

• (2:00) Why perfection might be holding you back – Could your all or nothing mindset be sabotaging your progress?
• (3:30) Sarah’s “aha” moment – How one small mindset shift helped her stop stressing when she missed a workout or wasn’t sticking to a diet exactly as planned.
• (7:30) The secret to create healthy habits that stick – And why it’s not all about perfectly sticking to a diet 100% of the time.
• (11:00) The power of patterns over perfection – Learn why frequency and priorities are more important than rigid rules when it comes to ditching an all or nothing mindset. 
• (19:00) How to create healthy habits for life – I’ll share my favorite tips for sticking to a diet and fitness routine without burnout or guilt.

Ready to embrace a more balanced approach to your health journey and stop being tormented by an all or nothing mindset? Press play and let’s redefine what success looks like—on your terms.

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

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Episode 41: The 4 Non-Negotiable Habits That Set My Clients Up for Success

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Have you ever felt like you needed to be perfect to make progress in your health journey?

The truth is - perfection isn’t possible. It’s a fast track to frustration.

So let’s make it easier on ourselves by focusing on 4 healthy habits that will make it easy to stay on track. In this episode, I’m breaking down these 4 healthy habits to start right now that are simple to start, easy to sustain, and incredibly effective. 

These 4 healthy habits aren’t about quick fixes or perfection—they’re all about creating a balanced and flexible approach to health that works for you. Whether your goal is to implement habits for losing weight, building muscle, or just feeling amazing in your own skin, you’ll want to tune in. 

• (2:00) What healthy habits like daily movement can do for you: Learn how small, everyday activities can burn more calories than you think—no gym required.
• (7:00) What makes lifting weights so important for your metabolism, body composition, and long-term health.
• (10:00) How much protein you really need, why it’s a game-changer, and what healthy habits will help you fit more into your meals.
• (13:50) Tips for staying on track with your lifestyle habits while still enjoying the foods you love.
• (22:00) How to track these 4 healthy habits and set realistic goals that create a positive, lasting impact on your health and fitness journey.

These are the healthy habits to start today if you’re ready to ditch the all-or-nothing mindset and embrace a sustainable approach to wellness.

Tune in now to discover how these lifestyle habits can help you reach your goals and make lasting changes. It’s time to take the pressure off and start seeing real results!

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The holidays are a time for joy, family, and... a never-ending buffet of delicious treats.

Feeling like you’re stuck between fully enjoying the season and sticking to your health goals? Good news: you don’t have to choose! 

In this episode of Macros Made Easy, I’m sharing my go-to strategies for tracking macros during the holidays so you can have your cake (or pie!) and eat it too—guilt-free.

I’ll walk you through practical strategies that help you stay aligned with your health and fitness goals while fully enjoying everything the holiday season has to offer.

• (1:00) Setting realistic goals: How to approach the holidays with a flexible and sustainable mindset.
• (8:40) Smart strategies for navigating holiday meals and parties like a pro.
• (12:00) How to handle desserts during the holidays - without the guilt.
• (14:50) Tips for estimating macros for meals you can’t control (like Aunt Sue’s famous casserole).
• (34:00) How to approach tricky food conversations without stress or drama.

Remember, it’s not about being perfect—it’s about doing what feels good for your body and mind. Let’s make this holiday season your healthiest and happiest yet!

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram!  And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!

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Blog post: How to Track Macros Without Using a Food Scale

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Today, we’re diving into a topic that’s close to my heart: the power of collaborative macro coaching. Because when it comes to reaching your health and fitness goals, having more than one expert coach in your corner can make all the difference.

I’m joined by Emily Morris, my colleague and registered dietitian, who’s an integral part of our macro coaching program. We’re peeling back the curtain on how our combined expertise and unique approaches create a coaching experience that’s holistic, personalized, and effective.

Whether you’re here to shed weight, build strength, or finally kick that stressful relationship with food to the curb, this episode will show you how teamwork in macro coaching can empower you to achieve goals you never thought possible.

What’s inside this episode:

• (02:00) Emily Morris’s story: from discovering macro tracking to becoming a rockstar coach.
• (7:00) How Emily’s expert nutrition deep-dives balance out my big-picture strategies.
• (24:30)  Real-life client success stories: hear how two clients who crushed food guilt, embraced maintenance, and found sustainability with their health.
• (41:00) The magic of personalized feedback, mindset shifts, and emotional support—your secret weapons for long-term success.

Working with multiple coaches means you’re never alone in your journey. From helping you overcome food stress to celebrating wins big and small, our team approach ensures no detail is overlooked. Whether you're just starting with macros or ready to refine your strategy, this episode will inspire you to take the next step with confidence.

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram!  And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!

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Are you putting in the effort with following your macros but unsure if they're actually working for your fat loss goals? 

It can be frustrating to wonder if all your hard work is paying off, especially when you’re only looking at the scale for validation.

In this episode, I’m diving into how to truly assess your progress when following a macro-based nutrition plan. Spoiler: there’s so much more to it than a number on the scale! I’ll walk you through the most reliable ways to know if your macros are working—from body measurements to how your clothes fit—and uncover some common mistakes that might be holding you back. 

Whether you’re just getting started or looking to fine-tune your approach, this episode will give you the tools you need to feel confident about your progress.

• (1:00) How to use body measurements to track fat loss effectively
• (5:00) Clothing fit: an underrated but powerful metric 
• (10:45) The magic of progress photos and how to take them 
• (14:50) How to use the scale to avoid getting caught up in weight fluctuations
• (23:00) Common mistakes people make in a deficit (and what to do instead)

Tracking your fat loss progress doesn’t have to feel like a guessing game. By using a variety of metrics and understanding how to interpret them, you’ll not only feel more in control but also stay motivated on your journey. 

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram!  And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!

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Ever felt like you're doing everything right with your nutrition and fitness, yet still not seeing the results you’re looking for? I get it—it’s frustrating. 

That’s why in this episode, I’m thrilled to share a powerful story of transformation that will inspire you to rethink your approach to nutrition.

I’m sitting down with Anneke, one of my incredible clients, to talk about how a personalized macro calculation completely changed her life. From battling stubborn weight gain and low energy to shedding over 20 pounds, boosting her performance, and finally feeling in control of her health, Anneke’s journey shows just how impactful a custom-tailored nutrition plan can be.

Whether you’re just starting out or looking to refine your approach, this episode will open your eyes to the magic of macros and inspire you to take the next step in your health journey.

• (3:45) Anneke’s struggles with weight gain and low energy despite an active lifestyle 
• (6:45) How we customized her personalized macro plan for her specific goals 
• (9:15) The incredible changes she experienced in energy levels, performance, and body composition 
• (13:25) Breaking down the role of macronutrients and how they fueled her fitness success 
• (15:00) Anneke’s advice for anyone considering a personalized macro calculation 

Anneke’s story is proof that understanding your unique nutritional needs can be life-changing. If you’ve ever wondered how personalized macro calculation can work for you, this episode is your starting point.

Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.

If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram!  And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!

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Custom Macro Calculation

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