The PCC Podcast

If weekends feel like the thing sabotaging your progress - it’s not a willpower problem. It’s a structure problem.

In this episode, I break down why weekdays work (and weekends don’t), how a lack of structure or overly rigid weeks lead to weekend overeating, and the simple 3-part framework we use with clients to stay aligned without turning weekends into diet prison.

If you’re tired of starting over every Monday and want weekends that feel balanced and goal-supportive, this episode is a must-listen.

And if you’re ready for coaching that will finally help you overcome your perfectionism and achieve lasting fat loss, apply below to set up your free discovery call

lastdietforlife.com/coachingprocesspcc

You skipped a workout.

You ate past fullness.

You said “screw it” and now it feels like starting over from zero.

If one slip sends you into a full spiral - this episode is for you.

Because the problem isn’t falling off track.It’s how long you stay there.

In this episode, I break down why successful people don’t have more discipline - they just bounce back faster.

We walk through a simple 24-hour reset plan to stop the guilt spiral, regulate blood sugar, calm cravings, and get you back into momentum without punishment or restriction.

If you’re tired of letting one off day turn into weeks of frustration, this episode will change how you recover, reset, and move forward.

🎧 Listen now and share this with the friend who needs a bounce-back, not a breakdown.

Most women are either over-supplementing, under-supplementing, or throwing money at things they don’t actually need - because no one ever taught them how to read a label or what actually matters.

In this short episode, I break down the only supplements 99% of people actually need, what I’ve seen work over 10+ years coaching high-achieving women, and how to spot quality supplements vs. filler and bullshit.

We also cover optional supplements for stress, sleep, hormones, and liver support, and when they actually make sense to use.

If you want to stop letting Instagram ads run your health decisions and start supplementing intentionally instead of emotionally, this is a must-listen.

If you want the free guide, follow and DM me on IG @marissaroyfitness "SUPPLEMENTS"

If your inner critic runs on a loop all day…

“Why can’t I just have self-control?”

“I know better, so why do I keep doing this?”

“If I’m nicer to myself, I’ll just lose my discipline…”

This episode is for you.

In today’s podcast, we’re breaking down self-compassion and all the misconceptions behind being NICE to yourself in your fitness journey. Especially for high-achieving women who hold themselves to impossible standards and use self-criticism as “motivation.”

✨ And if this hits home, share it with the high-achieving woman in your life who’s tired of fighting herself.

In this educational episode, Coach Rachel and I are breaking down the menstrual cycle in a way every woman should have been taught (but probably wasn’t)...

We walk through each phase of a natural menstrual cycle and explain what’s happening hormonally, how it can impact your energy, mood, training performance, hunger, and motivation, and - most importantly - what to actually do about it.

This episode is about understanding your body so you can plan better, train smarter, and stop feeling blindsided by your cycle every month.

Whether you’re an athlete, a busy professional, or just trying to feel more in control of your health, this episode will give you practical clarity and reassurance around how your cycle actually works.

🎧 Tune in, track your cycle, and start working with your physiology - not against it.

You train, you track, you try to stay on top of your habits…

Yet somehow you’ve felt out of alignment, inconsistent, or like you’re just pushing through instead of actually feeling like you.

Sometimes the real growth isn’t just in the habits… it’s in the identity shifts, the nervous system work, the letting go of perfection, and the rebuilding of trust with yourself behind the scenes.

In this Coaches Corner, Coach Rachel and I get personal, reflecting on the biggest breakthroughs, setbacks, health wins, identity shifts, and athletic goals that shaped our 2025.

From mold recovery, anxiety, rebuilding self-trust, reigniting athletic identity, and setting bold new goals - this episode is raw, grounding, and insanely validating if you’ve been feeling stuck in your own evolution.

Tune in & tag us with your 2026 goals after you listen. 🚀

Still setting goals every year… but somehow ending up in the same place by spring? 👀

You write the list, you make the vision board, you set the intentions… And yet you lose momentum, fall out of routine, or feel like you’re constantly “starting fresh.”

Sound familiar?

It’s not because you’re inconsistent.

It’s not because you “just need more discipline.”

It’s not because you don’t want it badly enough.

It’s because most goal-setting focuses on what you want to achieve - almost no one teaches you how to become the woman who actually embodies those goals daily.

If you’re tired of setting the same goals year after year and are ready to shift your identity, your habits, and your entire approach…this one is going to land deep.

Tune in to set your 2026 goals with me!

Still doing all the right things… but nothing seems to stick long-term? 👀

You track your macros, hit your steps, drink your water, follow the plan…

And yet somehow you fall off, lose momentum, or end up starting over again.

Sound familiar? It’s not because you’re lazy, uncommitted, or “sabotaging yourself.”

It’s because most coaching only teaches WHAT to do - almost no one teaches you how to become the woman who does it automatically.

If you feel like you’ve learned a lot but still can’t sustain it… this one will hit home.

If you’re ready for coaching that will finally help you overcome your perfectionism and achieve lasting fat loss, apply below to set up your free discovery call

lastdietforlife.com/coachingprocesspcc

🍩 Ever feel like you know what to do… but still end up in the pantry with something sweet at 10pm? You’re not failing - you’re just in the messy middle.

This is the stage most women quit:“I’m aware this habit isn’t serving me…but I can’t seem to stop yet.”

In this episode, we break down why that happens and what real behavior change actually looks like. You’ll learn:

🔥 Why cravings feel automatic

🔥 The neuroscience behind why habits take months—not 21 days—to stick

🔥 How self-compassion helps you bounce back faster

🔥 How to recognize when your baseline is rising (even if progress feels slow)

If your “bad days” now look better than your good days used to - your identity is shifting. The habit is taking root. This is where the real change happens.

🎧 Tune in to the full episode and keep going. You’re closer than you think.

If you’re tracking every macro, stressing over every bite, and still feel like food is running your life - this one’s for you. 🍴

You tell yourself to “just eat intuitively,” but you don’t even trust your hunger cues anymore.

You try to be “good” all week, then spiral on the weekends.

You’re tired of feeling like every decision about food is a test you’re failing.

That constant mental chatter? It’s food noise.

In this episode I’m sharing the proven framework I use with clients to rebuild self-trust, regulate the nervous system, and shift from tracking numbers to nourishing your body.

You’ll learn how to:

🥦 Feed your body first (and why 600-calorie meals are actually normal)

💭 Rebuild consistency and self-trust through structure — not rules

🍽️ Make food choices that feel aligned with your body, not fear or guilt

🧘‍♀️ Calm the nervous system so your brain finally feels safe around food

If you’ve ever thought, “I can’t stop thinking about food”,  this episode is your roadmap back to peace.

🎧 Listen now to Nutrition Beyond Numbers on the PCC Podcast.

👇 Then DM me “FOOD NOISE” on Instagram to learn how to rebuild food freedom and see results that actually last.