The PCC Podcast

This week, we’re bringing back a special interview from the Barbell Lifestyle Podcast, a show I previously hosted with my good friend, Christina Lynn.

While we archived the podcast, the conversations we had and the wisdom shared by our guests are still incredibly relevant today.

In this episode, Christina and I sit down with bestselling author and psychologist Gay Hendricks to discuss the Upper Limit Problem, pure consciousness, and why we can sometimes struggle to stay on track after something good happens.

If you’ve ever found yourself making progress, reaching a goal, or experiencing something positive, only to somehow get in your own way afterward, this conversation is for you.

🎧 Tune in and let us know your biggest takeaway on IG @marissaroyfitness

What if the way you think about pain is actually making it worse? In this powerful and thought-provoking episode, I sit down with pain and injury specialist Nick Licamelli to unpack how his perspectives on pain, training, and the human body have evolved over the past 4 years.

🔑 Topics we explore:

🧠 How beliefs and emotions influence pain

💥 Why training through pain isn’t always the “grind” badge you think it is

👂 The underrated power of being heard in a healing journey

⚡ What flexibility (mental and physical) actually means

🔁 Why pain is information, not a personal failure

Whether you’re a coach, athlete, or just someone tired of “pushing through,” this episode will reframe how you think about your body, and help you heal smarter.

You can find Nick on IG @nicklicameli

You’ve heard the hype around intermittent fasting (IF)

…but is it really the metabolism-boosting, fat-burning miracle it’s claimed to be? Or just another diet trend?

This week we’re throwing it back to an interview with Grant Tinsley (@grant_tinsley_phd), a researcher specializing in time-restricted feeding (TRF) and body composition measurement, to break down:

✅ The real science behind IF & metabolism - what works and what doesn’t

✅ The difference between early vs. late TRF (and why timing might matter more than you think)

✅ How fasting impacts women vs. men

✅ The best ways to track progress - beyond just a number on a scale

🎧 Tune in now for a research-backed (but practical) take on IF, body composition, and what actually moves the needle in your fat loss journey.

In this special episode of the PCC Podcast, we’re switching things up as I step out of the host seat. Today, one of my behind-the-scenes right hands, Jess Bergin, takes over the mic to interview me about my own transformation over the past six months.

We get into what sparked the summer “lock in,” and how my personal experience has influenced the way I support our clients at PCC.

In this episode, we discuss:

✨ What inspired me to “lock in” six months ago.

✨ The habits, mindset shifts, and strategies that supported my progress.

✨ What my journey has taught me about sustainable fat loss.

✨ How my experience has shaped the way I coach clients and the results we’re seeing at PCC.

This is an honest, fun, and personal conversation that goes beyond the before-and-after to explore the decisions, lessons, and growth behind the transformation.

🎧 Tune in and let us know what you think!

Curious how stress and hormones impact your weight loss efforts? 

Tune in for my interview with Dr. Eric Trexler, as we dive into the complexities of metabolic adaptation, exploring how the body responds to energy deficits and weight loss

In this episode, we discuss:

• the implications of metabolic adaptation for long-term weight maintenance

• the importance of behavioral approaches

• the skepticism surrounding reverse dieting

Dr. Trexler shares insights from his research and experiences, emphasizing the need for sustainable habits in weight management, particularly in the context of women's health and hormonal influences

You can find Dr. Eric Trexler on instagram at @trexlerfitness

Do you want to learn how to build muscle and lose fat simultaneously?

This week we're bringing back my interview with Chris Barakat, Educator and Coach for Beyond Bodybuilding, and a prominent figure in the evidence-based fitness space known for his research on body recomposition.

In this episode, we discuss:

• Caloric intake; the importance of protein intake and the role of maintenance calories

• The significance of tracking progress beyond just scale

• Common myths surrounding cutting and bulking, as well as realistic expectations for weight loss

• The psychological aspects of body recomposition

If you’re wanting to optimize your efforts in your journey, and build muscle AND lose fat simultaneously, tune in to EP 143 for a wealth of information!

You can find Chris on instagram at @christopher.barakat

We're taking a short break from recording new episodes to bring back some of our most impactful guest conversations -revisiting the episodes that continue to shape how we coach and how we think about health, fitness, and sustainable results.

This week we're bringing back my interview with Eric Helms, a long-standing prominent figure in the evidence based fitness space, best known for research reviews, podcasts, and his role as Chief Science Officer at 3DMJ.

In this episode, Eric and I discuss:

• The evolution of evidence based training and nutrition over the past few decades
• How to prioritize your efforts with your health journey (with the Muscle & Strength Pyramids)
• How to sift through the BS in the fitness industry

We dive into the importance of a holistic approach to nutrition and behavior change, and adapting to individual lifestyles and values, while staying informed through research and practical application.

You can find Dr Eric Helms at @helms3dmj on instagram!

What if the reason you keep falling off isn't because you lack motivation... but because you're trying to change your habits before changing your identity?

Most people think lasting change comes from more discipline, more willpower, or the perfect plan.

But what if real transformation starts much deeper than that?

This week, we're giving you an exclusive behind-the-scenes look at one of our internal team trainings with coach and mentor Cody McBroom. This conversation was originally recorded for our coaching team, but the lessons were simply too valuable not to share.

In this presentation, he dives into why your identity is the biggest predictor of long-term success.

We cover:

• Why your self-talk shapes the actions you take every day.
• How to create personal standards that make healthy choices feel automatic.
• The difference between relying on willpower and building systems that actually last.
• Why confidence is built through keeping promises to yourself.
• Practical exercises you can use today to become the person you're trying to be-not just someone who's chasing another goal.

You can find Cody on Instagram @codymcbroom 

Identity Worksheet

Today's conversation dives into one of the most misunderstood topics in the health and fitness space: the difference between discipline and disordered eating. In a world where weighing your food is labeled "toxic" and every nutrition strategy seems to spark controversy, it's easy to wonder if pursuing your goals automatically means you're developing an unhealthy relationship with food.

The truth? The behavior isn't the problem - the intention behind it is.

In this episode, our coaching team breaks down:

• Why social media has made this conversation so confusing.

• The difference between healthy structure and unhealthy obsession.

• How to know if your nutrition habits are helping you grow or harming your mental health.

• Why tracking food isn't inherently restrictive.

• What a healthy relationship with discipline actually looks like.

• How to stop letting fear of "doing it wrong" keep you stuck.

Whether you're recovering from years of diet culture, trying to lose body fat without falling into old patterns, or simply wondering where the line between discipline and disorder really is, this conversation will give you the clarity you've been looking for.

🎧 Listen now, and if this episode resonates with you, share it with a friend who's been struggling to separate social media opinions from evidence-based coaching. Don't forget to subscribe so you never miss a new episode!

https://lastdietforlife.com/coachingprocesspcc

The fear around pregnancy fitness and nutrition isn't keeping you safe. It's just keeping you confused.

You're newly pregnant, or trying to be, and suddenly everyone has an opinion. Your doctor says don't lift anything heavy. The internet says don't do this, don't eat that. Your mom says eat for two.

Coach Rachel is 25 weeks pregnant and still training, still thriving, and she's joining me to talk about what pregnancy and postpartum fitness and nutrition actually looks like when you cut through all the noise.

We cover:

• Trimester by trimester expectations

• The protein and blood sugar connection that could change how you feel in your first trimester

• What weight gain is really made up of

• The six week postpartum clearance myth

• Why the women who show up for themselves during pregnancy almost always have an easier time on the other side of it

🎧 Tune in and let us know on IG what you think! @marissaroyfitness @rohr_28

Want help navigating your health and fitness during pregnancy and postpartum? Schedule a call with us here → https://lastdietforlife.com/coachingprocesspcc