Take a listen to learn about the layers of fasting: what they are, how you can use them to figure out your best way of fasting, what type will work best for you, where you might currently be at in the layering system and if you’re ready to move into a new layer of fasting.

Take a listen to get my take on this very often-asked question and also some practical, doable strategies you can start to implant today to lose weight, optimize health and make your fasting window feel easier.

Do you have chronic wake-ups during the night or suffer with insomnia? Over the years I have really honed a simple approach for my clients to impelent to start them on their journey of improved sleep and that’s what I’m going to give to you in this episode…my best sleep hygiene protocols!

This is a quick tips an tricks episode about 3 ways to turn off hunger. If you're using IF or TRE then you know getting started with it can be difficult as our bodies are adjusting and throwing up hunger signals. It can be hard to stay on track with your fasting goals or ways of eating goals if you're feeling hungry all the time. So take a listen to learn about 3 ways to help reduce hunger and cravings to make your fasting journey easier.

Optimizing our mitochondrial health is imperative to burning fat and reducing the aging process. Learn how to use flexible fasting to upgrade your cells’ powerhouses!

This is the most common question I get asked: How long should I fast? Take a listen to learn how to figure out your own optimal fasting times to improve your well-being.

Take a listen for a run-down of very practical strategies you can start to implement today to make Intermittent Fasting or Time Restricted Eating Feel very doable!

Many of you have started traveling again and/or are out on the road for trips or work so how do we keep the health benefits of fasting while out of routine? How do we keep ourselves from gaining weight? Keep listening for all kinds of strategies and ways you can approach being out of routine, enjoy vacation, travel with confidence and really enjoy the time with out gaining weight, overdoing it with food and continuing to feel great!

I LOVE this topic because it’s one that is very personal to me as implementing a morning routine years ago changed my life in a very dramatic way. A morning routine is very doable and can create huge results. I talk about why morning routines can be so powerful for us in changing our entire wellbeing (include or mental, emotional, spiritual and even physical (including weight loss). I give you my personal morning routine (in detail) and then give you very practical strategies to begin to implement your own doable morning routine.

If you're like most people who are trying to lose weight or lean out, get your health back or optimize physical performance you are probably a bit confused about which diet is best for you. What way of eating will get you the results you’re desiring? Take a listen to learn more.

In this episode I give you ways to navigate through the break room temptation, the best snacks to satiate and help with weight loss & maintenance, and also how to use “movement snacks” through out your work day if you have no time for formal movement or exercise.

Some of the biggest issues I see with people trying to implement fasting into their daily lives or trying to lose weight or just trying to create better health is not that they don’t know what to do, it’s that they can’t stick to the new healthy habits they really want to stick to! If you find yourself setting health goals but just can’t stick to them long enough to create the actual habit so that they feel effortless and you can keep them going for life, take a listen😃

There are proven ways to set up our environments to give us the biggest success rates when it comes to creating new healthy habits! So how can we use our environment to help us stick to these new behaviors?? Take a listen to learn ways to create spaces that support our goals.

Did you know that how you sequence your food, how you combine certain foods & when you time your meals can influence fat loss as well as increase health markers? Take a listen to learn simple strategies you can start to implement today to increase your results!

OMAD (one meal a day) can be really beneficial for weight loss and health but it can also backfire into overeating. Take a listen to learn what some of the pros and cons are and if you might be a person who benefits from it or maybe a person who may experience some downsides from practicing it. I also give my personal protocol with OMAD.

I get lots of questions asked by clients on how to close their eating window more easily before starting their fast. I think this comes up a lot because we may have had enough to eat, we are satiated and yet the urge or desire to keep eating occurs. And often we give into that urge and now we’ve eaten more than our bodies need. So what can we do to make the closing of our eating window feel easier so we get in the habit of it and we can reap the benefits of fasting that we are trying to get? Take a listen as that’s what we talk about in this episode!

Do you experience digestive issues, inability to lose weight or feel stressed all the time? There can be lots of causes for this but most often it can all come down to our gut microbiome. Take a listen to learn some basic info on how we and our gut microbiome interact…how it effects our moods, our mental and emotional well being, how it effects our energy levels, as well as our ability to lose fat (for those of you on the weight-loss goal). And then learn what we can do…the practical strategies you can implement to improve, change your gut health whether you goal is fat loss, improved health, lowering inflammation, upping your energy and/or improving your mood or emotional well being. I also talk about my own experience with gut difficulties, anxiety issues and how I began to heal my gut.

Zone 2 training is a way of training and exercising that is optimal for our health and also for fat loss. We will talk about what it is, how it improves mitochondrial function, burns fat & how to figure out your own zone 2 protocol to implement for your goals!

Take a listen to learn about what delays and prevents fat loss…not just weight loss… but direct fat loss. If you’re trying to lose weight, most likely you’re really trying to lose fat. And tapping into our fat stores and then burning the fat can be difficult for many reasons. We discuss ways to make sure your body can access and burn excess stored fat.

There are specific ways we don’t want to be fasting. Take a listen to learn how to make sure you’re using best practices for your fasting protocol.