Let's be honest: most of us have tried to eat more vegetables—only to watch them slowly wilt in the back of the fridge. Or we associate veggies with bland, boring "diet food" and force ourselves to eat them when we're feeling guilty, not because we actually enjoy them.

In this episode, Alison chats with cookbook author Jess Smith, whose brilliant approach to vegetables reclaims them from diet culture and places them at the center of meals that are actually satisfying, flexible, and delicious.

Jess's cookbook Start With a Vegetable flips the script on meal planning. Instead of figuring out how to "squeeze in" veggies as a sad side dish, she shows you how to start with what you've got in the fridge and build meals that are full of flavor, fiber, and joy.

From systemizing grocery trips and smart storage strategies to go-to sauces and mix-and-match bowls, this episode is packed with practical ways to make veggies an easy, craveable part of your everyday routine—without adding stress, guilt, or rules that don't work for your life.

If you've ever stared into your fridge at a sad, soggy bag of spinach wondering where it all went wrong … this episode is for you.

Here's Why We're Obsessed with This Episode:

🔹 It takes veggies out of the "diet food" box and makes them delicious again.

🔹 Jess gives real-world solutions for reducing waste without meal-planning your entire life.

🔹 The grocery store tips alone are worth the listen—no more forgotten produce in the crisper!

🔹 You'll walk away with ideas you can use this week (even if you hate meal planning).

🔹The vibe is realistic and anti-perfectionist for those of us who are busy and don't love to cook.

Don't Miss This Episode If…

✅ You keep buying vegetables… and then throwing them away.

✅ You're trying to eat healthier but refuse to live off boiled broccoli.

✅ You grew up on overcooked veggies and still have trauma.

✅ You want to eat more plant-based meals but don't want to live in the kitchen.

✅ You're juggling family, work, and life and just need a damn shortcut.

What You'll Learn in This Episode:

🎯 Why traditional meal planning might not work—and what to try instead.

🎯 The simplest veggie prep system to reduce waste and boost flavor.

🎯 Jess's favorite no-fuss sauces that transform any veggie from "meh" to amazing.

🎯 How to organize your fridge so your veggies don't die a slow death.

🎯 Ways to use one ingredient in multiple meals without getting bored.

🎯 Tips for incorporating more plant-based protein into your meals (no soaking dry beans required).

🎯 How to make cooking once and eating twice your new superpower.

About Jess Smith

Jess Smith is the writer and photographer behind the Inquiring Chef food blog. In addition to running the site which reaches over 8 million home cooks every year, she spent nearly a decade as chief recipe developer for the award-winning meal planning app Cook Smarts. She runs a popular cooking camp for kids every summer called Inquiring Chef Academyand in January she released a best-selling cookbook called Start with a Vegetable. Jess's recipes have been featured in popular publications like Parade, Hallmark, Raddish Kids, Livestrong, Self, Yahoo, NBC, HuffPost, and She Knows.

🔗 Resources & Links:

📖 Grab Jess's cookbook Start With a Vegetable

📲 Follow Jess on Instagram for insights and updates

👩🏻‍💻 Check out Jess's website for more recipes for real life

Sponsor Shoutout

This episode was brought to you by Miles to Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

Liked This Episode? Don't Forget to Subscribe!

Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don't forget to leave us a review—it helps more people discover the show! --Alison

Are you constantly pushing through fatigue, thinking you'll rest later—only to find that "later" never comes? In a culture that glorifies busyness, rest often feels like a luxury we can't afford. But what if we told you that rest isn't just a break—it's a performance-enhancing strategy?

In this episode, Erin Taylor joins us to unpack the truth about rest as fuel—why we struggle with it, how our mindset around rest is all wrong, and the small but powerful ways we can integrate it into our daily lives. We dive deep into the idea that rest is not something that just happens—it's a skill that requires practice, intention, and a shift in perspective.

From simple strategies to transition into true rest, to dismantling the cultural myth that busyness equals worth, this conversation will change the way you think about recovery. If you've ever felt like you "can't relax," or that rest feels inaccessible, this episode is packed with insights and practical tools that will help you reclaim your energy and focus.

Whether you're an athlete, an entrepreneur, or just someone who feels constantly on the edge of burnout, you'll walk away from this conversation with actionable steps to make rest work for you—so you can stop running on empty and start feeling fueled, focused, and fully present.

Here's Why We're Obsessed with This Episode:

🔹 Erin reframes rest as a skill—not something that just happens, but something we must practice. 🔹 Small, in-the-moment rest strategies that you can use anywhere to recharge—no fancy spa days required. 🔹 The shocking ways busyness is hurting your creativity, focus, and even your workouts. 🔹 How rest directly fuels high performance, whether you're training, working, or just trying to function as a human. 🔹 The truth about weekend "rest"—why so many of us still feel exhausted on Monday morning.

Don't Miss This Episode If…

✅ You feel guilty when you're not being "productive." ✅ You struggle to turn off your brain at night and get restful sleep. ✅ You know you need more rest, but don't know how to actually make it happen. ✅ You've ever said, "I can't relax" or "I don't have time for rest." ✅ You want to break free from the cycle of overworking, under-recovering, and running on fumes.

What You'll Learn in This Episode:

🎯 Why rest isn't just "doing nothing"—it's an active process that enhances performance. 🎯 How to spot the warning signs that you're running on empty before you hit full burnout. 🎯 The role of transitions—how shifting between work, home, and sleep impacts your energy. 🎯 The "rest toolkit" method Erin swears by—and why having a go-to list makes all the difference. 🎯 How to make rest a daily practice—even when you feel like you have no time.

About Erin Taylor

Erin Taylor is an international recovery expert, writer, and yoga teacher. For 20 years she has coached professional athletes, everyday runners, pre- and post-natal women, office workers, and anyone looking to integrate practices that improve well-being and longevity. She is the creator of Balance Practice, a platform that offers practical tools to inspire and support mental and physical balance in all aspects of life. Erin is also the founder of Athletes for Yoga, the only athlete-led, on-demand video platform and app that puts yoga into the context of sport and well-being goals, and the author of books including Move, Rest, Recover and Work IN.

Learn more and practice with Erin at erintaylor.works.

🔗 Resources & Links:

📖 Grab Erin's book: Move, Rest, Recover: Your Practical Guide to Balancing Mind and Body 📰 Subscribe to Erin's Substack, Balance Practice for weekly insights and short yoga-inspired classes → SPECIAL OFFER: Get a FREE month here! 📲 Try Erin's Athletes for Yoga App—a library of yoga solutions for athletes 📸 Follow Erin on Instagram for insights and updates

👩🏻‍💻Head to Erin's website

Sponsor Shoutout

This episode was brought to you by Miles to Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

Liked This Episode? Don't Forget to Subscribe!

Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don't forget to leave us a review—it helps more people discover the show! --Alison

We often associate poor body image and body dissatisfaction with teens and adult women. But the reality that the roots of negative body image take hold much earlier than that.

In this week's episode, we dive deep into the science behind body image with Drs. Janet Boseovski and Ashleigh Gallagher, co-authors of Beyond Body Positive: A Mother's Science-Based Guide for Helping Girls Build a Healthy Body Image. This conversation is a must-listen for moms, caregivers, and anyone looking to foster a healthier relationship with their body and break the cycle of toxic diet culture.

From early childhood messaging to the impact of media, peer groups, and parental influence, our guests provide powerful insights into how body image is shaped across a woman's lifetime. They shed light on why body dissatisfaction isn't just something that appears in adulthood—it's cultivated from childhood and continues to be reinforced through various societal pressures.

Janet and Ashleigh also explore the difference between "body positivity" as it's commonly used today and what science actually tells us about fostering a positive body image. They challenge the mainstream conversation and offer practical, research-backed strategies for helping young girls (and their moms) develop a healthier, more resilient relationship with their bodies.

If you've ever struggled with body image or worried about the messages your child is receiving about their appearance, this episode is packed with actionable advice, insightful research, and hope for change. Let's move beyond just "feeling good in our bodies" and work towards a culture where women and girls can focus on who they are, not just how they look.

Here's Why We're Obsessed with This Episode:

✅ It's not just another body image conversation—it's science-backed and deeply insightful. ✅ The authors bust myths around body positivity and introduce a healthier, more effective approach. ✅ Real-life, practical tools to help moms and daughters shift their perspectives on food, fitness, and self-worth. ✅ A deep dive into the lifelong impact of body image—from childhood through adulthood. ✅ Encouragement for women to step into their agency and redefine how they engage with their bodies.

Don't Miss This Episode If…

🚫 You've ever struggled with body image yourself and want to break the cycle for the next generation. 🚫 You're a mom, aunt, teacher, or mentor who wants to help young girls develop a healthier self-concept. 🚫 You're tired of diet culture and the constant emphasis on weight, beauty, and appearance. 🚫 You've wondered why body dissatisfaction is so persistent and what actually works to change it. 🚫 You want a fresh, empowering perspective on self-worth that isn't about just looking in the mirror and "loving what you see."

What You'll Learn in This Episode:

📖 The surprising science behind how body image develops from early childhood. 👩‍👧 How moms are the ultimate influencers of their daughters' body image—for better or worse. 🔬 Why positive body image isn't the same as body positivity—and why that distinction matters. 💡 The 3 biggest contributors to body dissatisfaction (and how to counteract them). 🍽️ The sneaky ways diet culture and fat talk show up in everyday parenting—and how to shift the narrative. 🏋️‍♀️ How physical literacy and movement impact body image (and why sports can be a double-edged sword). 💬 How to have real conversations with girls about body changes, confidence, and self-respect. 🚀 Practical, science-backed strategies for raising confident, resilient girls who see their bodies as powerful, not problems to fix.

About Janet and Ashleigh

Janet Boseovski, PhD is a professor and head of the Department of Psychology at the University of North Carolina at Greensboro. She is Co-Director of the DUCK Lab, a child development lab at UNCG and she has studied social and cognitive development in early to late childhood for over 20 years. Janet serves on the Board of Directors of the Greensboro Science Center and the Jean Piaget Society for the Study of Knowledge and Development. She enjoys speaking to the public, and writing about, child development and well-being.

Ashleigh Gallagher, PhD is a senior lecturer in psychology at the University of North Carolina at Greensboro. Her research and teaching interests are in the areas of social cognition and gender, and she enjoys applying psychology beyond academic contexts. She enjoys applying psychology outside academia and has co-authored a book on the opportunities available to researchers who would like to do so as well (The Portable PhD: Taking Your Psychology Career Beyond Academia, American Psychological Association, 2020).

🔗 Resources & Links: 🎧 Beyond Body Positive - Grab your copy here (use code FLYER15 for 15% off) or here. 📖 Psychology Today Blog: Head Start for Healthy Body Image 📲 Follow Janet & Ashleigh on Instagram, Facebook, and LinkedIn here and here

Sponsor Shoutout

This episode was brought to you by Miles to Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

Liked This Episode? Don't Forget to Subscribe!

Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don't forget to leave us a review—it helps more people discover the show! --Alison

Why is it so hard to change our habits—even when we know what to do? If you've ever struggled with sticking to your health goals, finding motivation, or breaking free from self-sabotage, you're not alone. The real reason change feels impossible isn't about willpower or discipline—it's about your brain.

In this episode, we're diving deep into the neuroscience of behavior change with Dr. Kyra Bobinet, a leading expert on habit formation. She breaks down how a tiny but powerful part of your brain—the habenula—can either fuel your motivation or shut it down completely. And, most importantly, she shares exactly how to work with your brain instead of against it to make lasting changes.

Forget the outdated advice that says you need more self-control or rigid discipline to succeed. Dr. Kyra introduces the iterative mindset method, a science-backed approach that helps you break free from failure cycles and finally create habits that stick—without shame, frustration, or burnout.

If you've ever found yourself falling into the know-do gap (where you know what you should be doing but just can't seem to do it), this episode is a must-listen. You'll leave with a new perspective on motivation, habit-building, and why failure is actually an illusion.

Ready to rewire your brain for success? Let's dive in.

Here's Why We're Obsessed with This Episode

✅ The brain mechanism that controls all your habits (and why you've never heard of it before) ✅ Why "more willpower" isn't the answer to behavior change ✅ The biggest mistake people make when trying to create new habits ✅ How to break free from the know-do gap and take action effortlessly ✅ Why failure is an illusion—and how shifting your mindset can change everything

Don't Miss This Episode If…

➡️ You struggle with motivation and consistency in your health or fitness goals ➡️ You've tried and failed at building new habits and feel stuck in an endless cycle ➡️ You believe you lack the discipline to make lasting changes ➡️ You feel frustrated every time you "mess up" and want to stop the self-sabotage ➡️ You want a science-backed approach to rewiring your brain for success

What You'll Learn in This Episode:

🎯 How the habenula controls motivation—and why it might be sabotaging you 🎯 The iterative mindset method and why it's the real key to lasting habit change 🎯 Why most habit-forming strategies fail (and what actually works instead) 🎯 How to reframe setbacks so they don't derail your progress 🎯 The truth about long-term behavior change—and why it takes longer than you think 🎯 How to work with your brain's natural wiring to build habits that stick

About Dr. Kyra Bobinet

Kyra Bobinet, MD, MPH, has passionately pursued and studied the truth about behavior change for nearly three decades as a physician, public health leader, healthcare executive, and behavioral expert. An award-winning health innovator and thought leader, Dr. Bobinet has an MD from UCSF School of Medicine and an MPH from Harvard University.

She belongs to the Stanford Medical School AIM lab, where she has taught on health behavior change, and is CEO/founder of Fresh Tri, a behavioral software company based on the latest neuroscience of habit formation and lasting change.

Her first bestselling book, Well Designed Life, is a collection of globally influential brain science and behavior change.

Dr. Bobinet is an enrolled member of the Leech Lake Band of Ojibwe in Minnesota. She enjoys meditation, horsemanship, and herbalism and lives with her family and animal and plant teachers in the Santa Cruz Mountains.

Resources & Links:

🔗 Connect with Dr. Kyra Bobinet on LinkedIn, Instagram, and her website 📖 Grab her book: The Unstoppable Brain: The New Neuroscience That Frees Us From Failure, Eases Our Stress, and Creates Lasting Change 📲 Download the FreshTri App (FREE, no ads, no data selling) for habit-building support

Sponsor Shoutout

This episode was brought to you by Miles to Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

Liked This Episode? Don't Forget to Subscribe!

Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don't forget to leave us a review—it helps more people discover the show! --Alison

What if the key to thriving in motherhood isn't "bouncing back" to some old version of you—but moving forward into new postpartum potential and opportunities?

In this empowering episode, I sat down with coach and former elite CrossFit athlete Marlene Andersson to dive into the pressures women face around "snapping back" after pregnancy.

Together, we unpack the cultural myths that keep high-achieving women stuck in unrealistic expectations and explore a mindset shift that prioritizes self-compassion, growth, and sustainable health over outdated body ideals.

Marlene shares her deeply personal journey—from being an elite competitor at the top of her game to navigating the identity shift that comes with motherhood. With refreshing honesty, she describes the struggle of balancing a driven, perfectionist mindset with the unpredictable nature of raising a child.

She also walks us through her Mighty Mom Blueprint, a four-step strategy designed to help mothers build strength—mentally and physically—without burning out or sacrificing precious time with their families.

If you've ever felt overwhelmed by the pressure to "get your body back" or struggled to balance your ambitions with the realities of motherhood, this episode will shift your perspective in powerful ways. Get ready to rethink what it means to be strong, healthy, and successful as a mother—and as a woman.

Here's Why We're Obsessed with This Episode

🔥 Marlene's raw and honest take on why bouncing back is a myth that sets women up for failure.

💪 A relatable, no-nonsense discussion about why women are expected to evolve in every area—except when it comes to their bodies.

🧠 The deep dive into how high-achievers struggle with perfectionism and adjusting expectations in the postpartum period.

Don't Miss This Episode If…

✅ You've ever felt pressure to "get your pre-baby body back" (and maybe even guilt that you haven't).

✅ You're a high-achieving woman struggling to adjust to the unpredictability of motherhood.

✅ You find yourself overwhelmed by the expectations of doing it all—parenting, fitness, work, and more.

✅ You want practical, sustainable strategies for staying healthy and strong without punishing yourself.

✅ You've ever battled perfectionism and the fear of "not doing enough."

What You'll Learn in This Episode:

• Why the concept of "bouncing back" is a damaging illusion—and what to focus on instead.
• How to shift your mindset from self-criticism to self-compassion while pursuing your goals.
• The Mighty Mom Blueprint—Marlene's four-step strategy for building a strong, healthy body and mind in motherhood.
• How to set goals that actually stick (hint: it's not just about SMART goals).
• Why sustainable habits—no matter how small—lead to long-term success.
• The key to trusting your body, listening to its needs, and ditching diet culture for good.
• The biggest mistakes women make when trying to "fix" their bodies after pregnancy—and what to do instead.

About Marlene Andersson

As a former CrossFit Games athlete and busy toddler mom, Marlene brings the lessons from her athletic career into her postpartum coaching. Inspired by her own challenges balancing self-care, family, and career, she developed the Mighty Mom Blueprint—a 4-step strategy that blends the athlete's mindset with the realities of motherhood, helping moms move beyond the pressure to 'bounce back' and embrace their strongest, healthiest selves.

Connect with Marlene & The Mighty Moms Community

• Join Marlene's Mighty Moms Community
• Follow Marlene on Instagram

Sponsor Shoutout

This episode was brought to you by Miles to Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

Liked This Episode? Don't Forget to Subscribe!

Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don't forget to leave us a review—it helps more people discover the show! --Alison

Retirement planning isn't just about financial planning—it's about creating a life you love in your later years.

In this episode, we sit down with Suzanne Campi, a coach specializing in life transitions, to talk about all the non-financial investments you can make now to ensure a fulfilling retirement.

From relationships and adventure to purpose and health, Suzanne shares powerful insights on how to cultivate a meaningful, vibrant future beyond just saving money.

Here's Why We're Obsessed with This Episode

🔥 Retirement is more than a 401k – Most of us have been told our whole lives to save for retirement, but nobody talks about what we'll actually do when we get there.

💡 The "Retirement Wheel" – Suzanne breaks down eight key areas to focus on beyond finances, like relationships, fun, and personal growth.

👀 Real talk about health & longevity – Your physical fitness is just as important as your financial savings when it comes to enjoying retirement.

👣 Small changes now = big impact later – Whether it's rekindling old friendships, picking up a new hobby, or prioritizing strength training, the little things add up to a better future.

Don't Miss This Episode If…

✅ You're planning for retirement but feel like there's something missing. ✅ You're curious about how to make your later years as fulfilling as possible. ✅ You worry about losing purpose, connection, or adventure once you stop working. ✅ You want to create a legacy that goes beyond just financial wealth.

What You'll Learn in This Episode

🔹 Why so many people feel lost after retirement—even if they're financially secure. 🔹 The importance of who you want to be in retirement, not just what you want to do. 🔹 The eight essential areas of Suzanne's Retirement Wheel to focus on:

• Relationships: Strengthening old friendships and making new ones.
• Spirituality: Exploring what fulfills you on a deeper level.
• Fun & Adventure: Rediscovering play and spontaneity.
• Health & Fitness: Investing in your physical well-being now for later.
• Growth: Keeping your mind sharp and engaged with learning.
• Legacy: Defining what kind of impact you want to leave behind.
• Balance: Avoiding the extremes of over-planning or drifting aimlessly.
• Purpose: Finding meaning beyond a job title.

🔹 Why movement and fitness are the long-term insurance plan for a quality retirement. 🔹 How to embrace uncertainty and adventure rather than sticking to a rigid comfort zone. 🔹 Practical ways to start making non-financial investments in your future today.

About Suzanne Campi

As a certified coach, Suzanne is committed to helping individuals thrive, especially during the exciting transition into retirement. While many focus primarily on financial preparation, she emphasizes the equally important psychosocial aspects—such as Purpose, Growth, Health, Relationships, Play, Spirituality, Adventure, and Legacy, that make this life phase truly fulfilling. With a background in psychology and a career in real estate, gym ownership, and high-tech recruiting, Suzanne brings a deep understanding and strong advocacy for those navigating life transitions.

🌐 Connect with Suzanne: Website: suzannecampi.com LinkedIn: Suzanne Campi

Sponsor Shoutout

This episode was brought to you by Miles to Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

Liked This Episode? Don't Forget to Subscribe!

Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don't forget to leave us a review—it helps more people discover the show!

For many Gen X and Millennial women, fitness was introduced through the lens of diet culture—workouts were about burning calories and getting smaller. But as we've grown older, we're realizing that those outdated messages aren't serving us anymore.

In this episode of the podcast, we explore a powerful shift: moving away from exercise as a means to shrink ourselves and instead embracing fitness as a way to enhance our quality of life and longevity.

This week, I sat down with strength coach Niki Sims of Barbell Logic to dive into the world of barbell training and why women should be lifting weights for strength, not just for weight loss. We discuss the misconceptions around fitness, why building muscle is the best investment for long-term health, and how strength training can be seen as a "401k for your quality of life."

The conversation also touches on our personal journeys—from struggling with body image and punishing exercise habits to fully embracing sustainable strength training as a source of empowerment. We unpack the barriers women face in strength training, including mobility challenges and myths about what it takes to be "successful" in the weight room.

In addition, we explore the balance between training and life, the importance of prioritizing recovery, and how learning to manage stress can help women thrive in midlife and beyond.

This episode is packed with inspiration, practical advice, and a fresh perspective on what it truly means to train for longevity. If you're ready to rethink your approach to fitness, this conversation is for you!

Here's Why We're Obsessed with This Episode

🔥 Strength is for Every Woman – Niki and Alison break down why strength training isn't just for athletes or bodybuilders but is crucial for every woman at any stage of life.

💪 Muscle is an Investment – The discussion highlights how lifting weights isn't about aesthetics but about autonomy, longevity, and quality of life.

🚫 Say Goodbye to Diet Culture – They unpack the damaging cultural messages that have kept women away from the weight room and how shifting the focus from weight loss to strength gain is a game changer.

🏋️‍♀️ Lifting is Empowering – Whether it's adding more plates to the bar or simply feeling more capable in daily life, the benefits of barbell training extend far beyond the gym.

Don't Miss This Episode If…

✅ You've ever felt intimidated by the weight room.

✅ You're curious about barbell training but don't know where to start.

✅ You're in midlife or post-menopause and want to maintain strength and independence.

✅ You're tired of fitness being solely about shrinking your body and want to focus on gaining something meaningful.

✅ You want to future-proof your health and avoid the pitfalls of aging without strength training.

What You'll Learn in This Episode:

• The difference between training for weight loss vs. training for strength and longevity.

• Why muscle is your best insurance policy for health, mobility, and independence as you age.

• How lifting weights helps with blood sugar regulation, metabolism, and overall energy levels.

• Why recovery is just as important as training (and how to do it right).

• How strength training changes the way you see your body—moving from dissatisfaction to deep appreciation.

• The surprising connection between strength training and mental resilience.

• How Barbell Logic's online coaching can help you start strength training at any level, from beginner to advanced.

About Niki Sims

Niki Sims is a passionate advocate for helping others realize their physical potential. With over a decade of experience in barbell coaching, she specializes in creating personalized programs, refining technique, and offering unwavering support. Her journey has been marked by a personal transformation from struggling with body image to embracing a healthy relationship with training, nutrition, and agency, highlighting her deep understanding of the importance of building muscle for longevity and strength. Niki is also the host of the Beast Over Burden Podcast & former host of the Barbell Logic Podcast, a Top 200 Fitness Podcast in the US, Canada, and Australia.

Connect with Niki & Barbell Logic

🔗 50% Off First Month of Coaching – barbell-logic.com/fitbottomedgirls and with coupon code: fitbottomedgirls

📌 Find Barbell Logic Online – Barbell Logic Website

📸 Follow Niki on Instagram – @niki.in.the.gym

Sponsor Shoutout

This episode was brought to you by Miles to Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

Liked This Episode? Don't Forget to Subscribe!

Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don't forget to leave us a review—it helps more people discover the show!

This episode is packed with insight, inspiration, and practical tips to help you embrace strength training as a lifelong practice. Tune in, get motivated, and start lifting! --Alison

Diet culture is making a resurgence and we couldn't be more pissed off about it.

The signs are everywhere. New weight loss drugs that are making people think our bodes are more changeable than they actually are and promise in their advertising the same shit diets have promised for generations and failed to deliver on -- the myth of transformation. Former champions of body positivity have gone to the dark side. Vogue Business is reporting a "worrying return to using extremely thin models" and a drop-off in size inclusivity in the fashion industry.

There are whole industries out there that make billions of dollars each year by making us feel bad about our bodies and selling "solutions" to our "problematic" bodies that never actually provide any sustainable long term results. And every time we get wise and push back, they come up with some other thing that we should obsess over in order to be deemed worthy.

In this week's episode of The Fit Bottomed Girls Podcast, I sat down with FBG Alex to explore the resurgence of diet culture, its historical roots, and our personal experiences with disordered eating habits and poor body image provoked by diet culture's false promises of "thinness = health."

We're calling out diet culture for what it is—a force that keeps people perpetually chasing thinness under the guise of "health," often at the cost of their mental health, physical health, and overall well-being.

We both have been deeply affected in a negative way by diet culture—as two women who grew up in two different generations and two different countries—so we are not going back without putting up a fight. In this episode, we tackle diet culture head-on, expose its toxic roots, and call bullshit on its core arguments that:

• Conflate weight loss with health
• Make assumptions about people and their health based on their body size
• Establish certain foods or ingredients as "good" and others as "bad"

We also call out platforms like Tumblr (flashback to the "thigh gap" years) and Instagram for perpetuating toxic body standards. Social media has become a breeding ground for unrealistic "fitspiration" and fear mongering over what defines "good" or "clean" food. This influence has paved the resurgence of outdated thin-focused trends, even after years of body positivity efforts.

In this episode, we also share our own personal raw stories along side real, uplifting strategies for reshaping how we see our bodies. We also stress the importance of support systems in navigating these challenges and emphasize that healing is a journey that involves recognizing and managing one's thoughts and feelings about body image.

Whether you're over the endless scroll of "fitspo" or tired of battling unrealistic expectations, this episode is packed with wisdom, compassion, and a whole lot of truth-telling. If you're ready to challenge the noise and start rewriting your own body story, give this one a listen.

Here's why we're obsessed with this episode:

It's a raw and deeply personal chat about the re-emergence of diet culture and its unsettling impact on mental and physical health. From the societal pressures tied to thinness to the toxic influence of social media, this conversation peels back the layers of a system that far too often equates body image with worth.

🚨 Heads up, this episode dives into heavy, relatable territories like disordered eating and body image struggles.Whether you're navigating your own healing or simply curious about the nuances of diet culture—this one's powerful.

Don't skip this one if…

✅ You've ever what exactly is "diet culture."

✅ You've wondered how diet culture and social media influence our choices, beliefs, and beauty standards.

✅ You're interested in how diet culture intersects with mental health, control, and historical societal norms.

✅ You've ever wondered how to push back on diet culture and unhealthy beauty standards.

Tune in now to hear the personal experiences of FBGs Alison and Alex!

👉 Listen to the Full Episode Here

👉 Watch the episode on YouTube

What You'll Learn in This Episode:

• How diet culture's resurgence is fueled by social media trends and weight loss drug marketing.
• The slippery slope of labeling foods as "good" or "bad."
• Why disordered behaviors (like orthorexia) can masquerade as "healthy habits."
• The emotional spiral of tying body image to self-worth.
• That healing isn't about eliminating thoughts of shame—it's about learning to manage them.

About Alex Kennedy

Alex is a badass Mindset & Life Coach for go-getters who want to achieve their massive goals AND thrive as a human (because you don't have to sacrifice your well-being for success!). She also brings the "IT" to fitness through Shuffle Dance, where she embodies her weird, quirky personality on the dance floor while breaking a SWEAT and doing footwork faster than Scooby & Shaggy running on the spot. Her shuffle dance education platform, Shuffle S.H.R.E.D, teaches this iconic dance style AND ties in the importance of mindset to EVERYTHING she teaches her students.

Follow Alex

Alex Kennedy is a mindset coach with a knack for helping her clients unravel their tangled relationships with control, identity, and perfectionism. By sharing her own struggles with diet culture and body image, she validates the experiences we don't always talk about. Stay connected with Alex on Instagram (@alexnicolekennedy) for more mindset tips and inspiration to help you face life's challenges with grace.

Sponsor Shoutout

This episode was brought to you by Miles to Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

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We hear so much about cortisol, the "stress hormone," on social media these days. Cortisol has become a buzz word in the health and fitness industry—part of a cautionary tale used to warn women away from intense bouts of exercise they age.

From fear-mongering posts about how it's ruining your health to questionable advice from "hormone coaches" selling pricey supplements and restrictive diets—it can be hard to separate fact from fiction.

That's why we brought in the expert, Dr. Carla DiGirolamo—a Board Certified Obstetrician/Gynecologist, Reproductive Endocrinologist, Menopause Society Certified Practitioner, and fitness enthusiast (not to mention a CrossFit trainer and certified nutrition coach). She's spent her career helping active women—from puberty to menopause—optimize their mental and physical performance. Yep, she's basically a rockstar when it comes to understanding hormones and coaching high-performing women.

This week's episode of The Fit Bottomed Girls Podcast is all about cortisol—the misunderstood "stress hormone" everyone loves to hate. We're cutting through the noise, debunking myths, and exploring how cortisol plays a critical role in your health, fitness, and overall resilience. Together, Dr. Carla and I tackle the conversation we all need to hear about cortisol, women's health, and the truth behind those viral hormone claims.

Seriously, this week's episode is one for the books.

Here's why we're obsessed with this episode:

Dr. Carla's analogy of cortisol as the trombone in a much larger orchestra will completely change the way you think about hormones, stress, and health. (Spoiler alert: it's not all about cortisol!) She also dives into practical ways to dial down stress, recover better, and stay strong as you age.

Real Talk: Recovery Matters

Recovery isn't just a checkbox after a workout—it's where improvement actually happens. Whether it's dialing in your nutrition, prioritizing sleep, or finally learning to love your cool-down routine, recovery helps you stay resilient and ready for your next challenge.

Don't skip this one if…

✅ You've been freaked out by cortisol content on social media.

✅ You want to know how to be stronger (and healthier) as you age.

✅ You're curious about how hormones impact your stress and performance.

Tune in now to hear Dr. Carla's incredible insights and practical advice!

👉 Listen to the Full Episode Here

👉 Watch the episode on YouTube

What You'll Learn in This Episode:

• Cortisol isn't the villain—it's essential for life and fitness. It's the hormone that helps you tackle challenges, whether that's a tough workout or life stress. However, it's all about returning your stress response system to baseline after activation.
• Stop worrying about "spiking your cortisol." You need cortisol to be responsive to outside stressors in order to survive. Instead, start focusing on returning your stress response system to baseline regularly through proven down-regulation strategies like meditation, leisure walks, gentle or relaxing yoga.
• Burnout isn't caused by cortisol—it's caused by chronic stress. Dr. Carla shares how to address what's triggering your elevated stress rather than blaming cortisol itself.
• Why aging changes the game. Recovery gets trickier as women age due to changes in resilience and hormonal shifts, but proper recovery strategies can keep you thriving. Strength training, nutrition, and mindful recovery are more important than ever.
• The limits of hormone testing. Single snapshots from blood tests can be misleading! Dr. Carla explains why you need to focus on the bigger picture of your health.
• Under-fueling = underperforming. Under-eating can actually be a big cause of persistent internal stress and elevated cortisol levels. Nutrition fuels your body for workouts and recovery.

About Dr. Carla DiGirolamo

Dr. Carla DiGirolamo is a double Board-Certified Obstetrician/Gynecologist and Reproductive Endocrinologist specializing in caring for active and high-performing women from puberty through menopause. Dr. Carla completed her residency training in Obstetrics and Gynecology at Brown University Medical School/Women and Infants' Hospital and Reproductive Endocrinology fellowship training at the Massachusetts General Hospital at Harvard Medical School.

Dr. Carla has 20 years of experience as a fertility specialist and more recently as a Menopause Society Certified Practitioner. She is also an endocrine consultant for Wild Health and Eternal Life. She has been featured in Boston Magazine's Top Doctors in the Boston area for 2019, 2020, 2021, 2022, 2023, and 2024.

Dr. Carla has been featured in multiple podcasts and speakerships at various events discussing the physiology of the hormonal changes of menopause, hormone therapy, and optimizing physical performance in elite and avid recreational female athletes. Dr Carla is also the author of multiple courses including the "Menopause Fitness Specialist" course with MedFit Classroom, and the "Strong" and" Navigate Menopause" courses with Feisty Media.

Dr. Carla has been in the fitness industry her entire life as a recreational athlete and for more than a decade as a fitness professional with credentials as a CrossFit Level 1 Trainer and Certified Nutrition Coach. As a pioneer in Women's Performance Endocrinology, she specializes in optimizing mental and physical performance in women in high-performance professions and female athletes of all ages.

Dr. Carla has a blog through Substack called "Athletic Aging". https://www.athleticaging.blog/ and her second publication "Performance Edge" https://www.performanceedge.blog/ launched in February 2023

Follow Dr. Carla

Website: https://www.drcarlad.com/

Facebook: https://www.facebook.com/carla.digirolamo.14

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

Linked in: https://www.linkedin.com/in/carla-digirolamo-0109b8103/

Sponsor Shoutout

This episode was brought to you by Miles to Go Athletics. Take our app-based training community for a two-week no obligation test drive here.

Liked This Episode? Don't Forget to Subscribe!

Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an episode filled with insightful conversations. And don't forget to leave us a review—it helps more people discover the show!

With a new year, comes new goals and new resolutions. The end of one year and the beginning of another provide the perfect opportunity to pause, take stock, and reflect on the goals we want to achieve and the habits we hope to form. But what if the biggest obstacle standing in the way of your success wasn't external? What if it was rooted in our own beliefs and thought patterns?

That's exactly what we explore in this week's episode of The Fit Bottomed Girls Podcast, where I sat down with FBG Alex - a mindset coach passionate about helping individuals break free from limiting beliefs and step into their full potential - to break down five common beliefs that might be holding you back from achieving your goals.

It's not enough to set resolutions and goals. To truly pave the way for meaningful transformation, we need to confront the mental roadblocks that get in our way.

From over-scheduling yourself to ditching that all-too-familiar self-critical voice, Alex and I dig deep into the mindset shifts you can make to move into the new year with intention and clarity.

If you're ready to leave behind what no longer serves you and create space for personal growth, this episode is a must-listen.

What You'll Learn in This Episode:

• How the belief that "I have to do it all" is a recipe for burnout—why setting boundaries and asking for help is the real "superpower."
• Why external validation ("I need to know what they think about me") hurts your self-worth—and how to switch to self-trust instead.
• How the fixed mindset of "That's just the way I am" sabotages your potential—and how to add curiosity and growth to your daily life.
• Why self-criticism ("I'm so lazy and lack discipline") isn't helping—and how self-compassion can unlock meaningful change.
• How overwhelm leads to paralysis ("I don't have time to focus on my health") and why breaking goals into small, manageable steps is key.

About Alex Kennedy:

Alex is a badass Mindset & Life Coach for go-getters who want to achieve their massive goals AND thrive as a human (because you don't have to sacrifice your well-being for success!). She also brings the "IT" to fitness through Shuffle Dance, where she embodies her weird, quirky personality on the dance floor while breaking a SWEAT and doing footwork faster than Scooby & Shaggy running on the spot.

Her shuffle dance education platform, Shuffle S.H.R.E.D, teaches this iconic dance style AND ties in the importance of mindset to EVERYTHING she teaches her students.

Follow Alex on social media:

• Instagram: @alexnicolekennedy

Liked This Episode? Don't Forget to Subscribe!

Enjoying the podcast? Make sure to hit that Subscribe button so you never miss an insightful conversation. Don't forget to leave us a review—it makes a big difference!

___

Sponsor Shoutout

This episode was sponsored by our parent company, Miles To Go Athletics. Take our app-based training community for a two-week no obligation test drive here.