The Willetts Podcast

In this episode, we take a deep dive into the four-phase approach to body transformation and why women over 40 may benefit from thinking beyond a single, continuous fat-loss phase. If you’ve spent years losing weight, regaining it, and starting over, the answer may not be another diet or a more aggressive plan. We break down why approaching transformation in phases can make the process simpler, more sustainable, and more adaptable to real life. We also discuss why all-or-nothing thinking keeps people stuck, how muscle loss can become a concern with weight-loss interventions, why fasting isn't always the answer, and why the ultimate goal should be to develop the skills and confidence to maintain your results without constantly needing another plan.

We talk about:

-simplicity equals success

-why fasting usually fails

-muscle loss with GLP-1s

-you train people how to treat you

-all-or-nothing is causing you to fail

-life doesn’t care about your plans

Time Stamps:

0:00 Introduction

5:55 why phases are better

12:48 the 2-week fall of pattern

16:02 starting with fat loss

22:40 setting and holding boundaries

24:30 getting as strong as humanly possible

32:04 good enough is actually good enough

36:46 weigh maintenance versus weight loss

40:46 mobility and hip fractures

48:48 your goal is to not need us

CONNECT WITH KAIT & MAV:

Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzB

Get our weekly emails: https://go.maverickonlinecoaching.net/mailing-list

4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

Hosted on Acast. See acast.com/privacy for more information.

In this episode, we talk about what it actually takes to be successful with a body transformation, and why your attention may be one of your most valuable resources. Instead of trying to overhaul your entire life at once, we break down why adding one commitment at a time, mastering it, and then building from there can create lasting change. We also talk about habit stacking, learning through application, solving obstacles as they come up, and recognizing where your attention is being pulled. Ultimately, transformation isn't about finding the perfect circumstances. It's about learning to take responsibility for your choices, asking for help when you need it, and intentionally deciding what deserves your attention.

We talk about:

-habit stacking actually works

-adding one commitment and mastering it

-pay attention to what gets your attention

-asking for help and setting boundaries

-your circumstances don’t change your responsibilities 

Time Stamps: 

0:00 Introduction

3:00 being successful with a new habit

11:58 implementing one strategy at a time

21:15 solving new obstacles as you go

28:45 learning is application 

31:21 who is a good fit with our program 

37:36 knowing where your attention should go

CONNECT WITH KAIT & MAV:

Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzB

Get our weekly emails: https://go.maverickonlinecoaching.net/mailing-list

4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

Hosted on Acast. See acast.com/privacy for more information.

In this episode, we’re sharing a live Q&A where we cover a little bit of everything, from health versus aesthetics and whether BMI is actually useful, to supplements, protein, HRT, alcohol, and building muscle. We dig into some of the questions that come up all the time, including whether you can lose weight too quickly, how to break through a plateau, whether one meal a day makes sense, and what actually matters when it comes to metabolic health. We also talk about exercising through injuries, finding movement you genuinely enjoy, progressing with a home gym, and why strength training deserves a place in your long-term health strategy. As always, we’re less interested in quick answers and more interested in understanding the context behind the question and what actually moves the needle.

We talk about:

-is BMI actually BS?

-going off plan over the weekend

-setting a protein goal

-eating before bed

-HRT in perimenopause

-loosing weight too fast

-is one meal a day a good strategy?

Time Stamps: 

0:00 Introduction

2:00 is BM actually BS?

5:30 is NMN worth taking?

7:45 nutritional requirements after bariatric surgery

13:22 strength training versus cardio

16:40 finding exercise you enjoy

20:05 breaking through plateaus

27:35 working through injuries

30:06 alcohol and body transformation

35:55 building muscle at maintenance calories

40:46 metabolic age and visceral fat

47:46 tracking zero sugar drinks

51:45 progressing with a home gym

CONNECT WITH KAIT & MAV:

Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzB

Get our weekly emails: https://go.maverickonlinecoaching.net/mailing-list

4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

Hosted on Acast. See acast.com/privacy for more information.

In this episode, we riff on some of the biggest ideas shaping the way we think, behave, and make decisions, and see where the conversation takes us. We dig into the manipulative side of social media, how constant exposure to other people's opinions can lower our standards, and why it's important to understand why you believe what you believe. We also explore the real-life consequences of spending too much time online, why you can't win an argument with the internet, and the idea that you ultimately get what you choose. This is a conversation about becoming more intentional with what you consume, what you pursue, and who you're becoming in the process.

We talk about:

-the manipulative aspect of social media

-lowering the bar

-knowing why you believe what you believe

-real life consequences of social media

-you get what you choose

Time Stamps: 

0:00 Introduction

3:00 how social media shapes your thoughts

10:45 you can’t win an internet argument

14:45 bots on social media

17:15 understanding what you find fulfilling

23:10 research on lottery winners & cancer survivors

26:40 becoming through achieving

CONNECT WITH KAIT & MAV:

Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzB

Get our weekly emails: https://go.maverickonlinecoaching.net/mailing-list

4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

Hosted on Acast. See acast.com/privacy for more information.

In this episode, we tackle the overwhelming amount of fitness and nutrition information coming at us from social media and break down how to separate evidence from nonsense. We mythbust some of the most common claims, talk about the importance of putting information into context, and explain why a claim should be backed by evidence before you change your behavior. This conversation is about thinking critically, addressing the fears that keep you stuck, and focusing on what actually works instead of chasing the latest “shocking” health claim.

We talk about:

-analysis paralysis & information overload

-taking things out of context 

-addressing your fear-based marketing

-NEAT and BMR

-thin doesn’t equal healthy

-do you need thyroid medication?

Time Stamps: 

0:00 Introduction

3:20 dieting would probably improve most people’s lives

12:05 evidence has to support a claim

15:01 cortisol, hormones, and starvation mode

28:35 changing your maintenance calories

30:10 your body size matters

37:00 how your hormones change

44:29 “shocking” your body

48:55 the impacts of insulin

54:43 should you fast if you’re over 40?

CONNECT WITH KAIT & MAV:

Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzB

Get our weekly emails: https://go.maverickonlinecoaching.net/mailing-list

4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

Hosted on Acast. See acast.com/privacy for more information.

In this episode, we take a different approach to the conversation around GLP-1 medications. Instead of treating them as either the answer to everything or the villain of the fitness industry, we talk about where they may fit, what happens when you come off of them, and the skills you need to maintain your results long term. We break down the misconceptions around BMI and body composition, the idea of “food noise,” and why medication alone cannot replace the skills required to create a sustainable lifestyle. Ultimately, this conversation is about becoming self-sufficient, making informed choices, and building the habits and confidence you need to maintain your results once and for all.

We talk about:

-Why GLP-1s aren't the villain

-The truth about BMI and body composition

-Whether GLP-1s really need to be a “lifetime subscription”

-The skills that can be missing with GLP-1 use

-What “food noise” actually means

-Being honest with yourself about your goals and habits

-Understanding the maintenance phase

-What REAL lifestyle change looks like

-Building the skills to maintain your results long term

Time Stamps: 

0:00 Introduction

3:12 the middle ground of GLP-1s

9:07 are GLP-1s a “lifetime subscription”?

15:53 being honest with yourself

20:15 empowering people to make their own choices

24:20 understanding the maintenance phase

28:01 “I look at a carb and I gain weight.”

35:16 the skills you need to have

CONNECT WITH KAIT & MAV:

Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzB

Get our weekly emails: https://go.maverickonlinecoaching.net/mailing-list

4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

Hosted on Acast. See acast.com/privacy for more information.

In this episode, we talk about a topic that can be uncomfortable for many women: what you are, and aren’t, telling your husband about your struggles with your weight and health. We explore why shame tends to survive in the dark, how to have honest conversations with your spouse, and what it really means to ask for support without feeling like you need permission. We also discuss the hidden cost of waiting, investing in yourself, and why taking care of your health isn't selfish. Ultimately, this conversation is about becoming a team, communicating what you need, and recognizing the example you are setting for your children.

We talk about:

-does your husband know about your weight struggles?

-shame survives in the dark

-having a dismissive spouse

-do you need “permission”? 

-expensive is subjective

-investing in yourself

Time Stamps: 

0:00 Introduction

3:20 “I need to talk to my husband”

5:11 how to ask for support

12:55 being a team with your husband 

19:33 you’re not being selfish

22:11 just keep trying

24:33 the hidden cost of waiting

25:18 setting the example for your children

CONNECT WITH KAIT & MAV:

Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzB

Get our weekly emails: https://go.maverickonlinecoaching.net/mailing-list

4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

Hosted on Acast. See acast.com/privacy for more information.

In this episode, we talk about what it means to be capable, and more importantly, how to remain capable as you age. Strength isn't just about how much you can lift or how you look. It's about maintaining your independence, staying active, and being able to participate in the life you want for as long as possible. We discuss why playing the long game matters, how to build a sustainable routine, and why it's never too late to start, even if you're working around injuries, limitations, or a long break from exercise. The goal isn't to be perfect. It's to keep building and maintaining the physical capacity that allows you to live your life.

We talk about:

-maintaining strength as you age

-the most important benefit of strength training

-playing the long game

-staying active with your kids or grandkids

-it’s okay to be a beginner

Time Stamps: 

0:00 Introduction

2:16 building a sustainable routine

5:55 use it or lose it

9:15 systems make things predictable

13:28 take your time regaining capability

19:35 working with injuries and limitations

24:00 keeping it simple

30:10 don’t skip cardio!

CONNECT WITH KAIT & MAV:

Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzB

Get our weekly emails: https://go.maverickonlinecoaching.net/mailing-list

4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

Hosted on Acast. See acast.com/privacy for more information.

In this episode, we tackle one of the biggest misconceptions in the fitness industry: how fast fat loss should actually happen. Social media has convinced many people that rapid transformations are the standard, but sustainable results are built much differently. We break down the difference between fat loss and weight loss, why crash diets almost always backfire, and what a realistic timeline for body transformation looks like. We also discuss body recomposition, the four phases of long-term success, and why saying no to shortcuts is one of the best decisions you can make for your health. If you've ever felt discouraged because your progress seems "too slow," this episode will help you redefine what success really looks like.

We talk about:

-focusing on sustainability

-reframing “slow progress”

-combating misinformation

-understanding body recomposition

-saying no to short cuts

-valuing your self

Time Stamps: 

0:00 Introduction

3:14 the dangers of crash diets

8:33 restriction leads to rebellion 

10:58 fat loss versus weight loss 

15:40 factors affecting weight loss

26:05 what problems do you actually need to solve?

28:49 social media is a lie

35:20 what’s a realistic fat loss timeline?

39:57 why are you gaining weight?

45:02 explaining the 4 phases

48:16 consistency is progress

CONNECT WITH KAIT & MAV:

Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzB

Get our weekly emails: https://go.maverickonlinecoaching.net/mailing-list

4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

Hosted on Acast. See acast.com/privacy for more information.

In this episode, we discuss the growing problem of overpromising and underdelivering in the coaching and online business world. With the rise of AI, social media, and aggressive marketing, it has become harder than ever to know who to trust. We share a recent experience that sparked this conversation and break down why so many programs fail to deliver lasting results. We also talk about the difference between selling a quick fix and creating real behavior change, why broken promises erode trust, and the importance of choosing coaches who are honest about what transformation actually requires.

We talk about:

-the introduction of AI and lack of trust

-how social media has changed

-the lack of market trust

-good intentions but broken promises

-true behavior change

-breaking your own promises

Time Stamps: 

0:00 Introduction

2:55 high cost but low quality

7:05 the downfall of services

11:25 finding coaches who can actually help

14:18 signs your coach can’t help you

19:20 placing the blame on the client

22:29 addressing behavioral struggles

27:30 what are the real insecurities 

30:28 what standards do you live by?

34:25 honestly in coaching

CONNECT WITH KAIT & MAV:

Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzB

Get our weekly emails: https://go.maverickonlinecoaching.net/mailing-list

4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

Hosted on Acast. See acast.com/privacy for more information.