In this episode, Kylie and Kara chat about the data you SHOULD be focused on in your fitness and health journey as opposed to what so many individuals choose to focus on...which only ends up holding them back.

It's tempting to want to zero in on trends and data (such as the scale), but it's much more important to step back and look at your averages (as well as other non-scale/data-driven wins) to help you stay more neutral mentally.

The more you stress your progress, the less progress you make -- and your hosts are diving in this week to give several client and personal anecdotes to support this.

Related Episodes:

Episode 87: The Highs and Lows of Hormonal "Healing" with Sarah and Kenny Lipton

Listen on Apple

Listen on Spotify

Episode 69: Optimizing Thyroid and Staying Out of Your Own Way with Austin Stout

Listen on Apple

Listen on Spotify

Follow the NYQF Podcast Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/notyourquickfixpodcast/⁠⁠⁠⁠⁠⁠⁠⁠⁠

Connect with Kara:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram.com/karagoss_rd⁠⁠⁠⁠⁠⁠⁠⁠⁠

FREE Facebook Group: ⁠⁠⁠Functional Fat Loss Secrets for Women⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@karagoss_rd⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

Connect with Kylie:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram.com/heyitskylie13

TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@heyitskylie_13

This week, your hosts welcome their good friend and nutrition mastermind, Kelly Igo, to the podcast. Kelly is an online fitness and health coach, and a soon-to-be registered dietitian.

Kylie, Kara, and Kelly have a not-so-basic discussion on the basics of macronutrients. Together, they break down the importance of looking at macros versus just caloric intake, and why macro tracking is such an important tool.

Furthermore, Kelly breaks down each macronutrient (carbs, fats, and proteins) in detail -- covering each macro's importance, role in the body, how much is necessary for optimal function, and the best sources.

Related Episodes: Episode 27: Do I Have to Track Macros Forever? With Macey McIntosh

Listen on Apple

Listen on Spotify

Follow the NYQF Podcast Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/notyourquickfixpodcast/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Connect with Kelly:

Instagram: instagram.com/kellyigo

Connect with Kara:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram.com/karagoss_rd⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

FREE Facebook Group: ⁠⁠⁠⁠Functional Fat Loss Secrets for Women⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@karagoss_rd⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

Connect with Kylie:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram.com/writewithkylie⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@heyitskylie_13⁠⁠⁠

In this week’s episode, your hosts discuss the importance of trusting yourself, being your own authority, and how a foundation of self-trust will allow you to overcome indecision more confidently.

Kara and Kylie open up about times in their own lives where they’ve struggled with indecision for many reasons ranging from anxiety, worrying what others think, not taking time to truly check in with yourself and look inward, and the fear of failure.

Whether It’s in your career, your passions, your fitness and health journey, or your relationships/friendships, trusting yourself and allowing yourself to stand firm in your decisions will drastically improve your life and well-being. This episode hopefully helps inspire you to do so!

Follow the NYQF Podcast Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/notyourquickfixpodcast/⁠⁠⁠⁠⁠⁠⁠⁠

Connect with Kara:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠Instagram.com/karagoss_rd⁠⁠⁠⁠⁠⁠⁠⁠

FREE Facebook Group: ⁠⁠Functional Fat Loss Secrets for Women⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@karagoss_rd⁠⁠⁠⁠⁠⁠⁠⁠ 

Connect with Kylie:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠Instagram.com/writewithkylie⁠⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@heyitskylie_13

This week, your hosts welcome Kelsey Thomas to the podcast! Kelsey is a Registered Dietitian and online coach, specializing in fertility, prenatal, and gut health.

With her wide knowledge of fertility health, Kelsey joins Kara and Kylie to discuss some of the most common fertility issues and disorders, what needs to happen in the female body for women to be fertile / to ovulate regularly, top lifestyle factors and foods / nutrients to support fertility, and things to avoid when trying to conceive.

This episode is a wealth of knowledge for any women hoping to or having difficulty trying to conceive, wanting to have healthy pregnancies, or even just women looking to keep their hormonal health as optimal as possible -- with or without the prospect of children.

Related Episodes:

Episode 105: Best Vitamins and Minerals for Period Health

Listen on Apple

Listen on Spotify

Episode 95: What They Don't Tell You About Postpartum with Raisa

Listen on Apple

Listen on Spotify

Episode 56: Staying Fit During Pregnancy with Olivia Lagunzad

Listen on Apple

Listen on Spotify

Follow the NYQF Podcast Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/notyourquickfixpodcast/⁠⁠⁠⁠⁠⁠⁠⁠⁠

Connect with Kara:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram.com/karagoss_rd⁠⁠⁠⁠⁠⁠⁠⁠⁠

FREE Facebook Group: ⁠⁠⁠Functional Fat Loss Secrets for Women⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@karagoss_rd⁠⁠⁠⁠⁠⁠⁠⁠⁠ 

Connect with Kylie:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram.com/writewithkylie⁠⁠⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@heyitskylie_13⁠⁠

In this week's episode, your hosts welcome back Courtney Kutzer to the podcast! Courtney is an online health and fitness coach who works closely with Kara as an assistant coach for the Functional Fat Loss Academy.

Courtney joins the podcast again this time to chat with Kylie and Kara about her recent mindset coaching certification and the ways it has impacted her coaching practices and client results. Together, Courtney, Kara, and Kylie discuss self-awareness and why it is so crucial to behavior change, how much your mindset plays a role in your fitness and health journey, and why a growth mindset is necessary for true, lasting success. They also dive into neuroplasticity -- the mind's "trainability" to adapt and grow, and form new habits/ditch bad ones. Lastly, Courtney shares some strategies that have been most effective for herself and her clients to reframe stress and negative thought patterns.

If you feel like you've been doing everything right in your journey and are struggling to see results, OR you are struggling to even get started/with a lack of belief in yourself...this episode is a must-listen, or even just can serve as a reminder to keep your mindset on the right track as you continue through your journey!

Related Episodes:

Episode 51: In-Person Training vs Online Coaching with Courtney Kutzer

Listen on Apple

Listen on Spotify

Episode 31: How Your Mindset Creates Better Results with Kasey Jo Orvidas

Listen on Apple

Listen on Spotify

Connect with Courtney:

Instagram: ⁠instagram.com/courtfit_⁠

Follow the NYQF Podcast Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/notyourquickfixpodcast/⁠⁠⁠⁠⁠⁠⁠⁠

Connect with Kara:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠Instagram.com/karagoss_rd⁠⁠⁠⁠⁠⁠⁠⁠

FREE Facebook Group: ⁠⁠Functional Fat Loss Secrets for Women⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@karagoss_rd⁠⁠⁠⁠⁠⁠⁠⁠ 

Connect with Kylie:

Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠Instagram.com/writewithkylie⁠⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@heyitskylie_13⁠

In this week’s episode, your hosts return with an important conversation about how much their mindsets have changed surrounding travel / vacations and also how much growth they've seen in their relationship with food and themselves. With Kara being in the midst of a month-long travel period and Kylie having multiple trips and events as well, they reflect on how they either used to self-sabotage during travel or how they felt extremely restricted.

Now, they're in a much different headspace and healthier relationship with food and their bodies. They also discuss the decisions they've made to be able to maintain their weight and simply say YES to making memories, without the stress around food.

If you struggle with self-sabotage or feeling like you go into "all or nothing" mode when you travel or have events, this episode is for you!

Related Episodes:

Episode 14: Are You Self-Sabotaging?

Apple: https://podcasts.apple.com/us/podcast/not-your-quick-fix/id1553806008?i=1000523610164

Spotify: https://open.spotify.com/episode/5pARQYVAbT5kMMiuIlIac4?si=ya80cxl3Q6Gkjo1DB_76eA&nd=1⁠

Episode 17: Maintaining Progress While Making Memories on Vacation

Apple: https://podcasts.apple.com/us/podcast/not-your-quick-fix/id1553806008?i=1000527075698

Spotify: https://open.spotify.com/episode/22ZUlE7YEUNWfGd20wOSBp?si=Bx6ACdhVR12lXtwKf9kZ3w&nd=1

Follow the NYQF Podcast Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/notyourquickfixpodcast/⁠⁠⁠⁠⁠⁠⁠

Connect with Kara:

Instagram: ⁠⁠⁠⁠⁠⁠⁠Instagram.com/karagoss_rd⁠⁠⁠⁠⁠⁠⁠

FREE Facebook Group: ⁠Functional Fat Loss Secrets for Women⁠ ⁠⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@karagoss_rd⁠⁠⁠⁠⁠⁠⁠ 

Connect with Kylie:

Instagram: ⁠⁠⁠⁠⁠⁠⁠Instagram.com/writewithkylie⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@heyitskylie_13

In this week’s episode, your hosts return with an update on Kara’s personal hormonal health journey. Kara opens up about the struggles she’s been having with keeping a regular menstrual cycle after over 2.5 years of "doing the work", what her current lab work is showing, and both the mental and physical frustrations she’s had throughout this journey to optimize hormone health. 

Under her coach’s guidance, Kara recently finished a hormonal flush protocol, and she also shares what that entails, why they chose to implement it, and how she was feeling throughout it and now after its completion.

If you’ve been struggling in your health or fitness journey because you feel like your body is working against you, Kara and Kylie hope that this episode serves as a reminder to keep moving forward and trusting the process (and the guidance of your coach).

Related Episodes:

Episode 77: Do You Need to Detox? with Leslie Monnette

Apple: https://podcasts.apple.com/us/podcast/not-your-quick-fix/id1553806008?i=1000587706807

Spotify: https://open.spotify.com/episode/3KW1gf9KfE8ZrXpn8itZPO?si=mwU8V7rsT_ShreblYs3nLA

Episode 91: What A Successful Fat Loss Phase Looks Like (Kara's Update)

Apple: https://podcasts.apple.com/us/podcast/not-your-quick-fix/id1553806008?i=1000608163817

Spotify: https://open.spotify.com/episode/2wR8stgtJAj4j5yzWLZdsZ?si=6havgCOmR7Gs1DbBOZFnpw

Follow the NYQF Podcast Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/notyourquickfixpodcast/⁠⁠⁠⁠⁠⁠⁠

Connect with Kara:

Instagram: ⁠⁠⁠⁠⁠⁠⁠Instagram.com/karagoss_rd⁠⁠⁠⁠⁠⁠⁠

FREE Facebook Group: ⁠Functional Fat Loss Secrets for Women⁠ ⁠⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@karagoss_rd⁠⁠⁠⁠⁠⁠⁠ 

Connect with Kylie:

Instagram: ⁠⁠⁠⁠⁠⁠⁠Instagram.com/writewithkylie⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@heyitskylie_13

This week, Kara and Kylie welcome a former guest, Letisha Bates, back to the podcast! Letisha is an acclaimed PCOS coach, licensed nurse, and future dietitian.

Letisha joins your hosts to share her recent Endocrine Collective rebrand, and dive further into common misconceptions and frequently asked questions surrounding PCOS. They give advice on how to approach doctor's appointments and how to be prepared if you suspect you have PCOS, including specific labs to request, and the nuances around the use of medication for PCOS versus natural approaches (and how to combine these items). Additionally, they weigh in on how soon before trying to get pregnant someone should come off of hormonal birth control, and why you may need to work a little harder through a post-birth control transition to regulate your cycle and fertility. Lastly, they discuss nutrition strategies that are beneficial for PCOS, and whether or not you HAVE to go gluten/dairy free.

Letisha is a wealth of knowledge when it comes to PCOS, and this episode is packed with value!

Related Episodes:

Episode 32: How to Manage PCOS with Letisha Bates

Apple: https://podcasts.apple.com/us/podcast/not-your-quick-fix/id1553806008?i=1000538892908

Spotify: https://open.spotify.com/episode/53qqjytuDgv4OJGCW6sKcf?si=KxsWmj3sQfuh3X2B0BqQCA

Follow the NYQF Podcast Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/notyourquickfixpodcast/⁠⁠⁠⁠⁠⁠⁠

Connect with Letisha:

Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/endocrinecollective

Website: https://endocrinecollective.com/

Connect with Kara:

Instagram: ⁠⁠⁠⁠⁠⁠⁠Instagram.com/karagoss_rd⁠⁠⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/523529175060599⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@karagoss_rd⁠⁠⁠⁠⁠⁠⁠ 

Connect with Kylie:

Instagram: ⁠⁠⁠⁠⁠⁠⁠Instagram.com/writewithkylie⁠⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@heyitskylie_13⁠

This week, your hosts are diving into a very important topic when it comes to period health: vitamins and minerals. You're probably aware that micronutrients (and also macronutrients) play a huge role in PMS symptoms, regular periods, and overall endocrine function. But which ones are the most crucial to your menstrual health and what foods can you eat to get them in? Kara and Kylie are breaking it all down for you in this week's episode.

If you're someone who struggles with painful periods, estrogen dominance, irregular cycles, terrible cramps, period cravings, chronic headaches, fatigue, difficulty sleeping, etc -- this episode is for you!

Follow the NYQF Podcast Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/notyourquickfixpodcast/⁠⁠⁠⁠⁠⁠

Connect with Kara:

Instagram: ⁠⁠⁠⁠⁠⁠Instagram.com/karagoss_rd⁠⁠⁠⁠⁠⁠

FREE Facebook Group: Functional Fat Loss Secrets for Women ⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@karagoss_rd⁠⁠⁠⁠⁠⁠ 

Connect with Kylie:

Instagram: ⁠⁠⁠⁠⁠⁠Instagram.com/writewithkylie⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@heyitskylie_13

Related Episodes:

Episode 43: Managing PMS and Understanding Your Menstrual Cycle with Raisa

⁠Apple Link⁠

⁠Spotify Link⁠

Episode 104: Are You Getting Enough Vitamin D?

Apple Link

Spotify Link

This week, your hosts welcome special guest, Nick Riell. Nick is a friend of Kylie and Kara's, and an online health and fitness coach who specializes in maximizing sleep quality.

In this episode, Kylie and Kara chat with Nick about the integral role sleep quality and quantity plays in your health and fitness journey. They chat about how Nick got into his passion for helping others improve their sleep, how poor sleep can impact your fat loss progress, specific hormones and your metabolism, your food behaviors, and overall health. They dive into how much sleep you should be getting, the importance of the quality of the hours you are getting, and they share tips for improving sleep and sleep hygiene.

Follow the NYQF Podcast Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/notyourquickfixpodcast/⁠⁠⁠⁠⁠⁠

Connect with Nick:

Instagram: ⁠⁠⁠⁠⁠https://www.instagram.com/nickriell ⁠

Facebook Group: https://www.facebook.com/groups/therealsleepsecrets/?ref=share_group_link

The Final Sleep Solution: https://therielldeal.clickfunnels.com/the-final-sleep-solutionbew6theq

Connect with Kara:

Instagram: ⁠⁠⁠⁠⁠⁠Instagram.com/karagoss_rd⁠⁠⁠⁠⁠⁠

Facebook: ⁠⁠⁠⁠⁠⁠https://www.facebook.com/groups/523529175060599⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@karagoss_rd⁠⁠⁠⁠⁠⁠ 

Connect with Kylie:

Instagram: ⁠⁠⁠⁠⁠⁠Instagram.com/writewithkylie⁠⁠⁠⁠⁠⁠

TikTok: ⁠⁠⁠⁠⁠⁠https://www.tiktok.com/@heyitskylie_13