Cellulite. Almost every woman has it, a few men do too — and yet it’s been sold to us as this giant flaw we must fix. Billions are spent every year on creams, teas, wraps, and treatments that promise a “cure”… but do they actually work?

In this episode, I’m breaking down the truth about cellulite:

• Where it came from and why it only became a “problem” in the 1960s
• The science of what cellulite actually is (spoiler: it’s not “toxins”)
• Myths and marketing tricks — from miracle creams to dry brushing and cold plunges
• What does make a difference (hint: it’s free and way less glamorous)
• Why cellulite doesn’t define you — and how to embrace body confidence without sacrificing your health

I’ll also share some personal stories (like my London cream obsession that wasn’t actually the cream at all!) and the empowering reminder that cellulite is normal. Your worth has nothing to do with the texture of your thighs.

And if you want a little inspiration on normalizing dimples, stretch marks, and real skin, go follow Sarah Landry a.k.a. The Birds Papaya — she’s changing the game for women everywhere.

So if you’re tired of wasting money on miracle potions, or just want to feel a little less alone in your dimples — this one’s for you.

In Part 2 of the Hormone Episode, we’re diving into the real talk on what happens when hormones start running the show — or, in some cases, stop showing up to work altogether.

This one has taken a while to publish as it is an extremely complex topic. I hope this helps shed some light on the topic.

We’ll cover:

• Perimenopause & Menopause: the hot flashes, sleep struggles, body composition shifts, and what’s really happening when estrogen and progesterone start to decline.
• PCOS: what’s actually happening with insulin resistance, irregular cycles, and why symptoms often show up long before 35.
• Endometriosis: why it’s not “just bad cramps,” how it impacts daily life and fertility, and why diagnosis still takes far too long.

This isn’t a doom-and-gloom episode. It’s about helping you understand what’s going on inside your body so you can stop blaming yourself, start supporting your hormones, and feel strong in the decades ahead.

• What is actually happening to your body in Perimenopause and Menopause
• Why PCOS is as much about insulin resistance as it is about missed periods.
• How endometriosis tissue behaves like the uterine lining — but in all the wrong places.
• Practical ways to eat for hormone health: fiber, protein, colorful vegetables, and whole foods.
• The training approach that supports your metabolism and muscles through every stage.

Strength training isn’t just about aesthetics — it’s your best tool to preserve muscle, protect bones, and keep metabolism humming as hormones shift.

Here’s a framework you can start with:

• Frequency: 2–4 sessions per week.
• Focus: Compound lifts that train multiple muscles at once.
• Examples:
  • Squats or goblet squats
  • Deadlifts or Romanian deadlifts
  • Push movements (push-ups, chest press)
  • Pull movements (rows, lat pulldown)
  • Overhead press (shoulders)
  • Core stability (planks, Pallof presses, farmer carries)
  • If unsure of these exercises email me and ill send a demo: [email protected]
• Progression: Increase weights gradually. You want to feel challenged in the 8–12 rep range.

And yes — lifting heavy is safe (and necessary!) for women.

• 🎧 The Belly Fat Episode — why belly fat is so stubborn after 35 and what actually works. Or on Spotify:
• 🎧 The Sleep Episode — how poor sleep messes with hunger, cravings, and hormones. Or on spotify:

• Dr. Louise Newson – Menopause specialist and author of The Definitive Guide to the Perimenopause and Menopause.
• Explore Dr. Newson’s work
• Dr. Mary Claire Haver – Creator of The Galveston Diet and leading voice in women’s midlife health.
• Visit Dr. Haver’s site
• Dr. Stacy Sims – Exercise physiologist, nutrition scientist, and author of Roar and Next Level.
• Learn more from Dr. Sims

This stuff is complicated. And the truth is, Google can only get you so far.

If you want support that’s built around your hormones, your lifestyle, and your goals, that’s exactly what I do in 1:1 Coaching. We’ll create a personalised nutrition and training plan that actually works with your body — no fads, no fluff.

Find out more about coaching or book a clarity call here

In this episode, we’re diving deep into the menstrual cycle—the four phases you move through each month, what’s happening under the hood, and how that impacts your mood, energy, cravings, workouts, and more.

👉 And if you’re a man listening in—thank you for being here. Whether you’re a coach, a partner, a dad, or you just want to understand the women in your life better—this will give you real insight into what many of us are navigating week to week.

This is part 1 of a 2-part series on hormone health. In this one, we’re talking all about your monthly cycle. In part 2 (coming soon), I’ll be covering perimenopause, menopause, PCOS, and some of the common hormone-related conditions many women deal with.

Whether you're brand new to cycle syncing or just want to understand your body better—this one's for you.

We chat about:

• The four phases of your menstrual cycle (and why they matter more than you think)
• Why you’re not “lazy” for needing more rest some weeks
• When to push harder in the gym—and when to dial it back
• What’s really behind the PMS snack attacks (hello, 100–300 extra calories burned in the luteal phase 👀)
• How to adjust your training, food, and expectations to work with your body

There’s science, there’s storytelling, and a whole lot of real talk.

By the end of this episode, you’ll feel more in tune with your body—and hopefully, a little more compassionate towards it too.

• The James Smith podcast – Fat Loss for females
• Precision Nutrition – Cycle-based coaching methods
• Journal of Clinical Endocrinology & Metabolism, 2006 – Energy expenditure during the luteal phase
• Dr. Jen Gunter – The Vagina Bible
• National Institute of Mental Health – PMDD info

• You’ve ever cried over an insurance advert
• You feel like your motivation ghosts you once a month
• You want practical ways to sync your workouts and nutrition with your cycle
• You’re ready to stop fighting your body and start working with it

💥 If this helped you feel more seen, please share it with a friend, drop me a DM, or leave a review.

Because more women deserve this info—without shame, without confusion, and without having to Google symptoms at 2am.

In this episode, we’re talking about one of the most overlooked tools in your fat-loss journey: sleep.

Yes, that thing we all know we need more of but somehow keep sacrificing for one more scroll, one more email, one more episode.

If you’ve been doing “all the right things” with food and movement but your results have stalled—or if you’re waking up exhausted, craving sugar, and snapping at everyone around you—this episode is for you.

• Why poor sleep makes fat loss feel harder than it needs to be
• How sleep deprivation hijacks your brain and hormones
• Ghrelin and leptin—your hunger hormones on a wild ride
• Why sleep is especially important in perimenopause and menopause
• The link between tired days, low movement, and fat storage
• Natural sleep aids that actually help
• Realistic strategies to improve sleep quality, even with kids and chaos

• Precision Nutrition – Sleep, Stress & Recovery course https://www.precisionnutrition.com/ssr
• Huberman Lab – How to Improve Your Sleep
• Circadian rhythm and NSDR tools

https://www.youtube.com/watch?v=nm1TxQj9IsQ

• Dr. Stacey Sims – Women Are Not Small Men

Sleep, cortisol, and menopause

https://www.drstacysims.com/

• NSDR (Non-Sleep Deep Rest) Resources
• Great if you can’t nap but need recovery:
  • 10-minute NSDR by Madefor
  • 20-minute Yoga Nidra by Ally Boothroyd
  • Huberman NSDR Protocol Guide
• Dr. Kimberly Truong, MD, MPH – Sleep & Body Composition
• Hormonal and metabolic consequences of poor sleep

https://www.forhers.com/blog/sleep-and-weight-gain

• James Smith Podcast – Sleep, Sex & Rest

https://jamessmith.podbean.com/

• Passionflower
• Ashwagandha
• L-theanine + GABA
• Magnesium glycinate
• Chamomile
• A note on melatonin: may be useful short-term, but speak to your doctor before using regularly.

These supplements are supportive tools—not a replacement for solid habits like consistent bedtimes, less screen time, and a calming wind-down routine.

If this episode helped you make sense of your own sleep struggles, please share it with a friend or tag me on Instagram. Let’s normalize the reality that fat loss over 35 requires more than just “eat less, move more”—it requires rest, recovery, and consistency too.

REFERENCED PODCAST EPISODE: BEATING BELLY FAT AFTER 35: https://podcasts.apple.com/za/podcast/she-aint-heavy-podcast/id1803079814?i=1000703025693

OR

https://open.spotify.com/episode/5gCQOl5Stvy2W8aqYhwrS3?si=rKYGVyyGRmqBC5ptaWxOOw

If you’ve ever found yourself knee-deep in a packet of biscuits after a stressful day, wondering why you’re eating when you’re not even hungry—this episode is for you.

In today’s chat, we’re breaking down emotional eating—what it really is, why it has nothing to do with willpower, and what you can do to start shifting out of it. We’re talking nervous system hijacks, shame spirals, cultural conditioning, and how to reclaim your power with a few simple but powerful tools.

This one is part real talk, part mini masterclass—and it’s going to help you feel seen, understood, and ready to take back control.

• The difference between physical hunger and emotional hunger
• Why you crave high-sugar, high-fat foods when you’re stressed
• What “trigger foods” are and how to manage them without restriction
• The role of your nervous system and the “amygdala hijack” in reactive eating
• Practical tools you can use right now to interrupt emotional eating patterns
• How cultural messages and childhood experiences shape your comfort-with-food loop
• The one mindset shift that makes all the difference

The Emotional Eating Fix

Join my 1-hour masterclass where we go deeper into the emotional eating cycle and teach practical strategies to shift your patterns for good.

🗓️ Live on 10 July 2025

🎥 Replay may be available if you're listening after that date

🔗 Emotional Eating fix

• Daniel Goleman’s “Amygdala Hijack” – how your emotional brain overrides logic in moments of stress
• Dopamine and food reward pathways – why high-fat, high-sugar foods feel so irresistible
• Self-sabotage patterns and shadow work – the deeper layers behind why we reach for food when we’re overwhelmed

If this episode hit home, share it with a friend who needs to hear it too. And if you're ready to go deeper, the Emotional Eating Fix is waiting for you.

✨ You’re not broken. You’re just human. And you’re doing better than you think.

Ever wonder why you can set a goal with the best intentions… and still not follow through?

It’s not because you’re lazy.

It’s not because you’re not disciplined enough.

It’s because your WHY—the real reason this matters to you—hasn’t been strong (or honest) enough to pull you forward when motivation fades.

In this episode, I’m walking you through exactly how to find your real WHY—and how to use it to actually stick to the habits that’ll get you results.

We’ll cover:

✅ The “Deeper Why Ladder” to get clear on what really matters

✅ Why your WHY doesn’t need to be deep, noble, or Instagrammable (but does need to be honest)

✅ How to use the WOOP framework to turn your WHY into action—even on your most chaotic days

✅ Why wanting to want it isn’t the same as actually wanting it

This one’s got mindset, strategy, and a no-fluff reality check that might just change the way you approach your goals.

🎧 Hit play and let’s find your fire.

🔗 Let’s Connect:

If this episode made you rethink your approach to fitness, tag me on Instagram @traceefitness and let me know your why!

Don’t forget to subscribe and leave a review — it helps more women like you find simple, doable ways to get strong and stay consistent.

If you’ve ever looked back at your fitness journey and thought, “Why didn’t someone tell me this sooner?”—same.

In this episode, I’m pulling back the curtain on the 10 things I wish I knew when I first started out. We’re talking:

✨ The real reason walking matters more than you think

✨ Secret eating, self-sabotage, and how to break the cycle

✨ Why strength training actually changes your shape

✨ Letting go of perfection and finally being consistent

✨ How to stay the course—even when motivation ghosts you

I’m also sharing stories I’ve never told before (like being scared to buy smaller clothes after losing 20kg 🙃), and the surprising lessons that made the biggest difference—mentally, emotionally, and physically.

Whether you’re just starting out or stuck in the middle, this is the episode I wish someone had given me at the beginning.

🎧 Hit play and let’s get into it.

Resources & Links: 📩 Get my weekly fat loss tips straight to your inbox: https://traceyerasmusfitness.com/opt-in-mailing-list

📲 Follow me on Instagram for daily fitness and mindset hacks: @traceefitness

Get my FREE ULTIMATE FAT-LOSS GUIDE to see how I lost over 20kg in 6 months: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guide-1

If you’ve ever found yourself wondering “Why do I feel so alone?”—this one’s for you.

In this episode, I’m diving into that uncomfortable middle space where you’re no longer who you were… but not quite who you’re becoming. We talk about the fear of rejection, why change can shake up your relationships, and how loneliness isn’t something to fear—it’s often part of the path.

I share stories from my own journey, moments that triggered emotional eating, and what I’ve learned from leaders like Mel Robbins, Alex Hormozi, and Simon Sinek about building self-trust, letting go of approval, and finding peace in solitude.

If you’re feeling stuck, disconnected, or like no one gets what you’re going through—pull up a chair. You are not alone.

• Why personal growth can feel isolating—and why that’s totally normal
• How our brains process social rejection like physical pain
• Emotional eating as a craving for connection (not just calories)
• Why “no one is coming to save you” is the most empowering thing you can realise
• Why solitude is sacred—and loneliness is a signal, not a failure
• 4 practical ways to ride out “the lonely chapter” and keep moving forward

• 🎧 The Way Out of the Dark podcast – Fear of rejection episode
• 📚 Paulo Coelho – Manuscript Found in Accra
• 🧠 Naomi Eisenberger (UCLA) – research on social pain and brain response
• 🎤 Mel Robbins – “No one is coming” principle
• 🎧 Alex Hormozi – Modern Wisdom episode on self-approval
• 🎙️ Simon Sinek – Diary of a CEO insights on loneliness and being seen

If this one landed for you, take a moment to rate, review, or share it with someone who might need it today 💛

And if you're going through your own lonely chapter—I see you. Keep going. You’re not lost. You’re becoming.

Resources & Links: 📩 Get my weekly fat loss tips straight to your inbox: https://traceyerasmusfitness.com/opt-in-mailing-list

📲 Follow me on Instagram for daily fitness and mindset hacks: @traceefitness

Get my FREE ULTIMATE FAT-LOSS GUIDE to see how I lost over 20kg in 6 months: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guide-1

Ever caught yourself saying, “I know what to do… but I just don’t do it”?

 Yep. Me too.

In this week’s episode, we’re getting into the nitty gritty of self-sabotage—that sneaky, frustrating thing we all do where we say we want something (like fat loss, confidence, or consistency)… but then act in a way that guarantees we don’t get it.

I’m sharing the real talk on:

• What self-sabotage actually is and where it comes from (hint: it’s not about being lazy or broken)
• The real reason we raid the pantry when no one’s looking
• What shadow work is (don’t worry, it’s not as woo as it sounds—and it might just change your life)
• A personal story I was honestly scared to share (but I did anyway, because someone out there needs to hear it)

You’ll also get 5 practical, real-life tools to interrupt that “screw it” moment and stop derailing your goals in the name of comfort.

This one’s raw, honest, a bit uncomfortable in places—but also full of aha moments, relief, and hope. Because the truth is, you're not failing... you're just trying to protect yourself in ways that aren't helping anymore.

🎧 Pop your earphones in and come hang out. 

🧠 Mentioned in this episode:

• Kim Constable’s story on Jack Daniels + mindset work
• Carl Jung on the shadow self
• Dr. Alice Boyes – The Healthy Mind Toolkit
• Dr. Ramani Durvasula – Don’t You Know Who I Am?
• Dr. Susan David – Emotional Agility
• Cassia Tierney – Endure coaching
• Scott Jeffrey’s Shadow Work Tools: scottjeffrey.com/shadow-work

—

💬 If this one hit home for you,  hit subscribe and share it with a friend who gets it. 

And hey—if you’ve ever eaten treats straight out of the freezer while hiding the wrappers… you are SO not alone. 😅

Resources & Links:

📩 Get my weekly fat loss tips straight to your inbox: https://traceyerasmusfitness.com/opt-in-mailing-list

📲 Follow me on Instagram for daily fitness and mindset hacks: @traceefitness

Get my FREE ULTIMATE FAT-LOSS GUIDE to see how I lost over 20kg in 6 months: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guide-1

Enjoyed this episode?

Leave a review, share it with a friend, and let me know what hit home for you! Your support helps me reach and help more women just like you.

Ever started a new diet, workout plan, or business and thought, “This is it — I’ve got this!”… only to hit a wall a few weeks in and wonder why everything suddenly feels so damn hard?

Yeah. Same.

In this episode, we’re diving deep into the Emotional Cycle of Change — a totally normal (and totally brutal) process we all go through when we try to make meaningful changes in our lives.

Whether it’s fat loss, fitness, launching a side hustle, or surviving motherhood, there’s a reason you feel amazing in week 1… and completely overwhelmed in week 4.

I’m sharing:

• • What the 5 emotional stages of change actually look like (with real-life stories)
  • Why so many of us quit just before things get good
  • My own valley-of-despair meltdown moment from this week (yep, it was rough)
  • Practical strategies to keep going when every bone in your body wants to bail
  • How to reconnect with your “why” when motivation disappears
  • Why high-fiving yourself in the mirror might be the missing piece

PLUS: insights from Ryan Holiday, Simon Sinek, Brené Brown, Mel Robbins and neuroscience-backed mindset tools that will change how you think about progress forever.

If you’re in that messy middle, wondering if it’s all worth it — this episode is your permission slip to keep going.

🧠 You’re not broken. You’re just in the valley. Let’s walk through it together.

🎯 Resources & Mentions:

• • The Obstacle Is the Way by Ryan Holiday
  • Start With Why by Simon Sinek
  • Joanna Hardis: Why Change Feels So Damn Hard
  • NeuroLeadership Institute: Growth Mindset and Change
  • Gabriel Gonsalves: The Emotional Cycle of Change
  • Mel Robbins: the High five habit

Resources & Links:

📩 Get my weekly fat loss tips straight to your inbox: https://traceyerasmusfitness.com/opt-in-mailing-list

📲 Follow me on Instagram for daily fitness and mindset hacks: @traceefitness

Get my FREE ULTIMATE FAT-LOSS GUIDE to see how I lost over 20kg in 6 months: https://traceyerasmusfitness.com/opt-in-ultimate-fat-loss-guide

Enjoyed this episode?

Leave a review, share it with a friend, and let me know what hit home for you! Your support helps me reach and help more women just like you.