Conventional wisdom often reduces metabolism to a simple equation: eat less, move more. But is that approach doing more harm than good? In this episode, functional health coach and certified personal trainer Jillian Harbarcuk joins Emily Paulsen to challenge common misconceptions about metabolism, hormones, and long-term wellness.

Jillian, the founder of Fueled Coaching, specializes in helping women optimize their health through functional nutrition, strength training, and bio-individual strategies that go beyond weight loss. She shares the science behind metabolism, why chronic dieting and overtraining often backfire, and how to make choices that support the body rather than fight against it.

This conversation explores the role of hormones, the impact of stress and cortisol, and why strength training is essential for long-term health. Jillian and Emily talk about  practical, science-backed strategies for improving metabolic health without falling into the cycle of restriction and burnout.

Key Takeaways:

• Metabolism is more than weight loss. It is the process of converting food into energy and is influenced by factors like muscle mass, hormone balance, and lifestyle habits.

• Diet culture promotes harmful myths. Many women have been conditioned to believe that eating less and exercising more is the key to health, when in reality, chronic restriction can damage metabolism.

• Strength training is essential for longevity. Building muscle supports metabolic function, bone health, and overall resilience, especially as the body ages.

• Chronic stress and cortisol play a major role. Undereating, overtraining, and high stress levels can contribute to hormonal imbalances, poor recovery, and stubborn weight gain.

• Sustainability is key. Instead of focusing on restriction, prioritizing movement, adequate nutrition, rest, and recovery leads to better long-term results.

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Host Emily Paulsen is an accomplished entrepreneur and happily childfree woman shining a light on the often overshadowed childfree-by-choice perspective. Whether interviewing innovative experts or positioning leaders to scale through her Brand Studio, Electric Collab, Emily’s power lies in allowing people to feel seen and celebrated for who they are . She’s spent years honing the ability to deeply understand and amplify others in an honest, high-impact way. 

Learn more about Emily on her website: www.curiouslifeofachildfreewoman.com  

And connect with her on Instagram: https://www.instagram.com/curiouslifeofachildfreewoman/ 

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The guest on this episode, Jillian Harbarcuk is a Functional Health Coach, NBCHWC (nationally board certified health and wellness coach), and Certified Personal Trainer specializing in metabolism, hormones, and longevity. As the founder of Fueled Coaching, she’s helped hundreds of women optimize their health through functional nutrition, strength training, and bio-individual strategies that go beyond weight loss. Her science-backed approach focuses on balancing hormones, repairing metabolism, and creating lasting behavior change, so women can feel stronger, more energized, and fully in control of their health.

Connect with Jillian Online: 

www.fueledcoaching.co/coaching 

www.instagram.com/jillianrfit 

www.tiktok.com/@jillianrfit

And catch the latest episodes of the Reality Check Podcast here: https://podcasts.apple.com/us/podcast/reality-check-podcast/id1754197444