In this episode, I share why I decided to start logging my food again after a long stretch in maintenance. Not from a place of restriction — but awareness.
I talk about noticing shifts in my training motivation, how consistent eating affects my energy levels, and why tracking macros is less about perfection and more about curiosity.
I also touch on the role of self-monitoring, small healthy habits, and even how sleep and “fun” fit into the bigger wellness picture.
If you’ve been feeling a little off or wondering where your energy’s going, try logging your food for a few days — you might be surprised by what you learn. And if you need a little guidance, I’m here to help.
In this episode, I break down one of the trickiest parts of a fat loss phase—knowing when it’s time to call it. We talk about how to use biofeedback (energy, hunger, mood, sleep, and life stress) to guide your decisions instead of just relying on the scale. I also share why shifting goals means your nutrition needs to shift, too—and how consistency with tracking helps you see the full picture. If you’ve ever wondered, “Should I keep going or move into maintenance?”—this episode’s for you.
Chapters
00:00 Introduction to Fat Loss Phases
01:28 Understanding When to End a Fat Loss Phase
03:21 Biofeedback: Key Indicators for Ending a Phase
07:09 The Role of Hunger and Energy Levels
12:20 Life Circumstances and Their Impact on Fat Loss
16:11 Changing Goals and Their Nutritional Needs
18:33 Consistency and Macro Tracking
We’re not broken—we’re just overwhelmed.
Ali Damron and I explore how to quiet the noise, feel safe in your body, and start leading with acceptance instead of control.
In this episode, Ali Damron and I unpack the difference between what you think you need and what you actually need when it comes to health, wellness, and feeling like yourself again.
We talk about the endless noise out there—how easy it is to chase the next fix—and why the real work often looks less like control and more like compassion.
We also dig into what it means to feel safe in your body, how lifestyle choices play a bigger role than most people realize, and why acceptance isn’t giving up—it’s where real change begins.
Our conversation was inspired by what we are seeing in ourselves, with clients and the collective as a whole.
In this episode, I’m breaking down the concept of deload weeks—what they are, why they matter, and how they can actually help you get stronger. Spoiler: rest isn’t lazy, it’s part of the plan.
We’ll also talk about auto-regulation—fancy word, simple idea. It’s about learning to adjust your workouts based on how your body feels, instead of forcing it to fit into a rigid plan.
Because here’s the truth: sustainable training isn’t about going harder all the time, it’s about knowing when to pull back so you can keep moving forward.
Want help dialing in your training? Check out out Elemental Training Only Membership!
Chapters
00:00 Understanding Deload Weeks
10:16 The Importance of Auto-Regulation in Training
20:41 Building a Sustainable Training Routine
In this episode, Kylie discusses effective strategies for weight loss without the need for macro tracking. She emphasizes the importance of awareness, starting small, and focusing on protein intake, regular meals, and mindful eating. The conversation also covers the significance of movement, sleep, and building sustainable habits for long-term success. Kylie encourages listeners to take actionable steps towards their goals while maintaining a balanced approach to nutrition and lifestyle changes.
Chapters
00:00 Introduction to Weight Loss Without Macros
02:54 Understanding Client Levels and Awareness
05:51 Starting Small for Sustainable Change
09:01 The Importance of Protein and Vegetables
11:57 Eating Regularly and Mindfully
15:13 Managing Fats and Alcohol Intake
17:55 Incorporating Movement and Steps
21:06 The Role of Sleep in Weight Loss
23:56 Building Accountability and Community
In this episode of 'Far From Perfect', host Kylie discusses the evolving landscape of nutrition science and the importance of adapting one's mindset and strategies as the body changes over time. She addresses common challenges faced during fat loss phases, particularly plateaus, and emphasizes the significance of maintenance phases, tracking accuracy, daily activity, stress management, and gut health. Kylie encourages listeners to embrace a trial-and-error approach to nutrition and invites them to join her community for further support and guidance.
Chapters
00:00 Introduction to Nutrition Science and Mindset
02:49 Understanding Plateaus in Fat Loss
05:59 The Importance of Maintenance Phases
08:52 Tracking Accuracy and Consistency
12:07 Daily Activity and Its Impact on Fat Loss
14:59 Managing Stress and Sleep for Better Results
17:49 Adjusting Diet and Exercise for Progress
21:13 Exploring Gut Health and Hormonal Factors
23:50 Final Thoughts on Individualized Nutrition Strategies
In this episode, Kylie and Ali discuss the effects of overstimulation, particularly during transitions like summer, and how it can lead to anxiety and other symptoms. They explore the connection between perimenopause and anxiety, emphasizing that both hormonal changes and nervous system dysregulation play significant roles. The conversation delves into the problem of catastrophizing and how it stems from a hypervigilant nervous system. They highlight the importance of intentions behind actions, the challenge of change, and the need to redefine success for better well-being. The episode concludes with resources for support and working with Ali.
Chapters
00:00 Understanding Overstimulation and Its Effects
02:51 The Connection Between Perimenopause and Anxiety
05:37 Catastrophizing: The Role of the Nervous System
08:30 Navigating Anxiety and Self-Perception
11:19 The Importance of Intentions in Actions
14:29 Breaking the Cycle of Overwhelm
17:17 Creating Safety in Uncertainty
20:10 The Challenge of Change and Neuroplasticity
22:57 Redefining Success and Personal Fulfillment
25:48 Finding Balance in Life and Work
28:34 Holistic Approaches to Health and Well-Being
In this conversation, Kylie Larson and JK McLeod delve into the concept of advanced training, exploring what it means and who it is for. They discuss the importance of understanding one's training capacity and the significance of consistency in achieving fitness goals. The conversation also touches on the pitfalls of quick-fix programs, particularly six-week challenges, and emphasizes the need for a long-term approach to fitness that considers individual lifestyles and goals.
Connect with JK on Instagram and find listen to his podcast, Help Me Understand.
In this episode of 'Far From Perfect', host Kylie Larson discusses the concept of mini cuts in nutrition, the importance of embracing natural beauty, and the challenges of maintaining a healthy lifestyle. She emphasizes the significance of understanding one's body and nutrition needs, particularly in relation to maintenance and fat loss phases.
She breaks down what a mini-cut is, how to execute and who is a good candidate.
In this conversation, Kylie interviews Laura Baginski, co-founder of Earlybirds Club, a dance party movement designed for women, trans, and non-binary individuals. They discuss the origins of the club, the importance of community and connection through dance, and how these events serve as a therapeutic outlet for participants.
The conversation highlights the positive impact of dance on mental health, the growth of the club, and its commitment to supporting women's causes. Laura shares her experiences and insights on the power of joy and connection in navigating life's challenges.
Chapters
00:00 Introduction to Early Birds Club
02:39 The Birth of a Dance Movement
05:13 Community and Connection Through Dance
08:15 The Therapeutic Power of Dance
10:50 Navigating Life's Challenges Together
13:22 Media Attention and Growth
16:11 Empowering Women and Supporting Causes
18:48 The Future of Early Birds Club
In this episode, Kylie discusses the importance of cognitive flexibility in maintaining health and fitness goals, especially during transitional periods like summer. She emphasizes the need to redefine what it means to focus on health, encouraging listeners to find alternatives that fit their current lifestyle. The conversation covers the significance of reflection, adjusting to seasonal changes, and creating sustainable habits that can withstand life's demands. Ultimately, Kylie advocates for consistency and maintaining progress, even when life gets busy.
Support the show:
Earlybirds Club - NEW Denver Event
Outwork Nutrition Supplements (Creatine & Preworkout)
In this episode, Kylie discusses the concept of diet breaks, explaining their importance in a nutrition strategy aimed at fat loss. She outlines how diet breaks can enhance compliance, reduce the stress of dieting, and potentially mitigate metabolic adaptation. The episode provides practical advice on how to implement diet breaks effectively, including timing and nutritional considerations, while emphasizing the need for a balanced approach to eating during these breaks.
Chapters
00:00 Introduction and Overview of Diet Breaks
00:54 Understanding Diet Breaks and Their Importance
03:51 Benefits of Diet Breaks for Compliance and Metabolism
07:02 Strategic Implementation of Diet Breaks
10:13 Calorie Cycling and Alternative Approaches
14:28 Conclusion and Teaser for Next Episode
In this episode, Kylie dives into the topic of muscle building, addressing common misconceptions and providing practical advice on nutrition, calorie tracking, and the mental challenges associated with gaining muscle. She shares her personal experiences and insights, emphasizing the importance of food quality, the necessity of a slight calorie surplus, and the significance of understanding one's own body and caloric needs. The conversation also touches on the psychological aspects of transitioning from fat loss to muscle gain, and the importance of patience and trust in the process.
Takeaways
Food quality is crucial even in a surplus.
Eating for muscle gain can feel overwhelming.
You must intentionally eat more to build muscle.
Tracking calories helps understand your body's needs.
A slight surplus is key for muscle building.
Mental challenges are common in muscle gain phases.
Trust the process and listen to your body.
Building muscle requires consistent training.
Patience is essential in the muscle building journey.
Five pounds of weight gain can be normal and manageable.
Chapters
00:00 Introduction to Muscle Building
03:14 Understanding Reverse Dieting
05:58 Navigating Muscle Building Phases
09:09 Personal Journey and Data Insights
15:03 Understanding Muscle Building and Nutrition
17:58 The Importance of Food Quality in a Surplus
In this episode of 'Far From Perfect', Kylie discusses how to approach strength training, nutrition, and overall wellness. She emphasizes the need for a strategic approach to training and nutrition, the significance of sleep, and the importance of trusting the process in one's fitness journey. Kylie encourages listeners to focus on quality over quantity in their workouts and nutrition, and to be patient with their progress.
This episode is for anyone who is looking around and asking, "How the hell did I get here!?!?"
This super short episode is a call to action for anyone struggling to make themselves a priority.
Short. Sweet. And to the point.
In this episode of 'Far From Perfect', host Kylie dives deep into the concept of body recomposition, discussing the balance between muscle gain and fat loss. She emphasizes the importance of understanding individual goals, the role of maintenance, and the necessity of training intensity and proper nutrition. The conversation also highlights who can achieve body recomposition, the significance of recovery, and finding the right training program to support these goals. Kylie encourages listeners to embrace the journey of strength training as a means of personal development.
Chapters
00:00 Introduction to Nutrition and Coaching
01:22 Understanding Body Recomposition
04:43 Who Can Achieve Body Recomposition?
10:58 Training for Body Recomposition
16:27 The Role of Nutrition in Body Recomposition
22:00 Living in Maintenance for Optimal Results
25:55 Accessibility of Strength Training
In this episode, Kylie dives into the complexities of maintaining weight loss, emphasizing the importance of balance, freedom, and self-trust. She discusses the challenges of transitioning from a weight loss phase to maintenance, highlighting the need for a nuanced approach to food choices and lifestyle habits. The conversation covers intrinsic motivation, the significance of expanding one's view of health beyond weight, and the development of self-trust as a key component for long-term success in maintaining a healthy lifestyle.
Chapters
00:00 Introduction to Maintenance Challenges
01:27 Navigating Freedom in Maintenance
06:36 Mastering the Balance of Yes and No
11:56 Finding Deeper Motivation
17:23 Expanding Your View of Health
23:11 Building Self-Trust for Long-Term Success
If you want help with this, visit www.theelementalcoaching.com for coaching options!
Summary
In this episode, Kylie Riesselman Larson discusses the concept of maintenance living in nutrition and fitness. She emphasizes the importance of maintaining a stable caloric intake rather than constantly dieting, explaining how this approach can lead to better long-term results in body composition and overall health. Kylie shares insights on the mental challenges of maintenance, the significance of tracking progress, and the benefits of focusing on other aspects of health during this phase. She encourages listeners to commit to maintenance for an extended period to see real changes and to avoid common pitfalls that can derail their progress.
In this episode, Kylie dives deep into the concept of reverse dieting, explaining its importance as a transition from a caloric deficit to maintenance. She discusses the process, common mistakes, and the psychological benefits of reverse dieting, emphasizing the need for tracking and understanding one's body. The conversation highlights the significance of having a supportive coach and the necessity of addressing emotional relationships with food.
Chapters
00:00 Introduction to Reverse Dieting
02:49 Understanding Reverse Dieting
06:09 The Process of Reverse Dieting
08:52 Common Questions and Concerns
11:45 Mistakes in Reverse Dieting
14:51 Benefits Beyond Metabolism
26:48 Conclusion and Next Steps
In this episode, Kylie discusses the phases of nutrition periodization, emphasizing the importance of understanding metabolism, caloric deficits, reverse dieting, and maintenance. She explains how each phase is crucial for achieving long-term health and fitness goals, particularly for women navigating hormonal changes. The conversation highlights the need for patience and the right mindset during the maintenance phase to ensure successful transitions between dieting and muscle building.
Takeaways
Nutrition periodization involves multiple phases: diet, reverse diet, maintenance, and muscle building.
Metabolism is adaptable and responds to dietary changes.
Caloric deficits should be approached with caution, especially for women in perimenopause.
The diet phase duration is individualized based on fat mass and personal goals.
Reverse dieting helps to gradually increase caloric intake after a diet phase.
Maintenance is crucial for long-term success and should be prioritized for at least nine months.
Mindset plays a significant role in sticking to maintenance and avoiding premature dieting.
Muscle building requires a slight caloric surplus and focused training.
Body recomposition is possible but requires intense training and proper nutrition.
Coaching and support can help navigate the complexities of nutrition periodization.
Chapters
00:00 Introduction to Nutrition Periodization
02:53 Understanding Metabolism and Nutrition Phases
07:18 The Diet Phase: Caloric Deficit Explained
12:02 The Importance of Reverse Dieting
16:03 Living in Maintenance: The Key to Success
21:40 Transitioning to Muscle Building and Athletic Performance