This week’s episode is really a members-only deep dive — it’s designed for those of you who are part of the Fall 2025 Round and more specifically a crash course for those of you who are new. If you’re not in this round, it may not feel as relevant, but for my current crew, this is your guide to everything we’re about to dive into together.

I’ll walk you through how the app works, what weekly accountability looks like, and what you can expect from me as your coach. There are a lot of options and resources I provide, but in this pre-round week the goal is simple: to figure out the sweet spot that works for you. That might mean keeping it foundational — just focusing on accountability and using the app — or it might mean layering on extra challenges if you feel they’ll motivate you and help keep you on track.

From there, I break down the optional challenges — the Biggest Loser Challenge and the Fitness Challenge — so you can decide what fits your journey best. I also touch on the strength program and how to make it work no matter your current fitness level.

My hope with this episode is to help you feel prepared, confident, and excited heading into the Fall Round. Whether you’re keeping it simple or going all in, this will give you clarity on how to approach the next 10 weeks in a way that feels doable and motivating for YOU.

I didn’t plan to go extreme. But after feeling a bit off, noticing my weight creeping past my usual “comfort zone,” and finding myself a little too cozy with daily treats, I knew I needed a reset. And nothing fuels me more than a challenge (as you guys all know).
 
So I made a bet—with my husband, with myself—and cut out junk food for 2.5 months. No chips, no chocolate, no takeout, no fluffy in-between “moderation” zones. Just clear lines, real food, and a whole lot of reflection.
 
This episode isn’t about rules or restriction—it’s about what actually happens when you press pause on the ultra-processed stuff and pay attention. I’m sharing what surprised me, what helped, what was hard and what I’ll be carrying forward now that it’s done. 

If you’ve been feeling stuck, a little blah, or like you’re just drifting out of alignment with your goals—this one’s for you. 

You’ve probably heard that inflammation is the root of all disease—or maybe you’ve seen those posts telling you to cut out “inflammatory foods” like gluten, dairy, or sugar. But what if we’ve been getting it wrong?
 
In today’s episode, I’m unpacking one of the most overused and misunderstood terms in the wellness world: inflammation. We’re talking about what it actually is, when it’s helpful, when it becomes a problem, and what role nutrition really plays in all of this.
 
I’ll also share some of the most common myths floating around online—like whether seed oils are the enemy, if sugar is really to blame, and why those trendy food sensitivity tests might not be telling you what you think.
 
If you’ve ever felt confused or overwhelmed by conflicting health advice about inflammation, this episode is going to give you some clarity (and a little peace of mind).

Here’s a sneak peek of what we’ll get into:
• What inflammation actually does in the body
• Why “inflammatory foods” lists are often misleading
• The real lifestyle factors that may be fueling inflammation
• How perimenopause and menopause tie into the picture
• And what practical steps you can take to feel better and support your body

This isn’t about fear or food rules—it’s about understanding what’s real, what’s hype, and what actually helps. 

Hey friends — today’s episode is a big one. We’re digging into something that impacts literally everyone — the silent nutrition gaps that so many of us don’t even know we have. I’m walking you through 9 essential nutrients that most people aren’t getting enough of — and no, this isn’t about fear-mongering or needing a cupboard full of supplements. It’s about awareness. Because once you know what you might be missing, you can start making smarter, simpler choices that actually support your energy, your mood, and your long-term health.

And here’s the cool part — I’m also sharing 10 everyday “superfoods” that can help you naturally fill those gaps. No powders, no magic pills — just real food with real benefits.We’ll talk about what nutrient-rich eating actually looks like, why it matters so much more than just hitting a calorie goal, and how to make it doable in real life — even if you’re busy, tired, or not a huge fan of veggies.

If you’ve ever felt low energy, struggled with cravings, or just wanted to eat a little better but didn’t know where to start — this one’s for you.Let’s talk about what your body’s really craving — and how to give it more of that, one simple choice at a time.

In this episode, we dive into three of the most popular — and misunderstood — supplements in the fitness world: creatine, BCAAs, and pre-workout. Whether you’ve been taking these for years or you’ve just wondered if you should, I break down what each does in the body, how they’re used, and what the science says about their effectiveness and safety. Are they necessary? Are there risks? And what do real studies, not influencers, actually reveal? Let’s separate the facts from the fads so you can make informed choices about your supplements.
 
What You’ll Learn:
• Why creatine might be the most underrated supplement for women (hint: it’s not just for muscle). 
• The surprising truth about BCAAs — and why your wallet might thank you for skipping them.
• Why pre-workouts can backfire over time — and what to watch for.
• The scientific consensus on all these products

By the end of this episode, you’ll have the clarity and confidence to decide which supplements (if any) truly support your fitness goals — and which ones you can leave on the shelf.

Is fruit making you fat? Should you be cutting back on bananas, berries, or apples just because they contain sugar? If you’ve ever been told to avoid fruit on keto, carnivore, or just in the name of “eating clean,” this episode is for you.
 
In today’s myth-busting installment, we’re diving into one of the most frustrating (and persistent) claims in the world of diet culture — that fruit is unhealthy because of its sugar content. We’ll unpack where this idea came from, how it’s been spread, and what the actual science says about fruit, weight gain, and health.
 
Spoiler: nature’s candy isn’t your enemy. 🍓
 
Whether you’re a fruit lover feeling food guilt or someone who’s been avoiding the produce aisle altogether, this episode will give you the clarity (and confidence) you need to enjoy that mango without second-guessing it.
 
🎧 Hit play and let’s sort fact from fruit fiction.

We’ve all heard the message: if you care about your health, you have to buy organic. But is that really true? In today’s episode, we’re diving deep into one of the most common food debates out there — organic vs. conventional produce.
 
Are there real nutritional differences?
What about pesticide exposure?
Is “natural” always safer?
And what does the science actually say about long-term health risks? 

We’re cutting through the noise, busting some major myths, and getting real about how to make smart, confident choices when it comes to your fruit and veggie options — no fear tactics, no guilt, just facts.
If you’ve ever stood in the grocery aisle wondering if those organic apples are really worth the extra few dollars, this episode is for you.
 

Okay, so here’s the deal. The wellness world is loud. Everyone has an opinion, everyone’s selling something, and half the time you’re left wondering if seed oils are killing you or if kale is somehow controversial now. 🙃
 
Enter: Andres Ayesta, a registered dietitian and certified spots nutritionist, who’s not afraid to call out the BS. In this episode, Andres and I dig into what’s actually going on behind the wellness curtain—misinformation, political influence, and marketing disguised as “health advice.”

We also talk about the personal experiment he’s launching: he’s putting a whole foods diet head-to-head with a strict carnivore diet, all tracked with blood work, DEXA scans, and the whole nine yards. The goal? To get to the bottom of whether the carnivore diet is all it's cracked up to be or whether simply eating a more whole, nutritious diet may be all you actually need. It’s bold, and it’s going to get people talking. And to kick off my brand new series on Debunking Nutrition Myths, we’re taking a closer look at the carnivore diet and debunking a few of its biggest claims—starting this series off with a bang.

We also dive into:
• Why nutrition isn’t as complicated as influencers want you to believe
• What Andres learned from a year on keto
• What actually works when it comes to weight loss, mindset shifts, and sustainable change
• Andres’ simple “Core 5” strategy that anyone can start using today
 
Whether you’re deep in your own weight loss journey or just trying to make sense of all the noise out there, this one’s for you.

Connect with Andres:
• Instagram: @andresayesta
• YouTube: Andres Ayesta
• TikTok: @andresthedietitian
• LinkedIn: Andres Ayesta
• Website: planosnutrition.com

In this kickoff episode of Debunking Nutrition Myths, we’re zooming way out to look at the big picture. Before we start unpacking the hot takes — from seed oils and creatine to detox drinks and diet culture drama — we need to talk about what actually matters when it comes to your health and nutrition.

This episode is all about cutting through the noise and grounding ourselves in what moves the needle. I’m sharing why it’s easy to get distracted by the tiny details, and what four things you should be focusing on first. We’re talking common sense, clear direction, and a little bit of tough love — because obsessing over grass-fed beef means nothing if we’re skipping the basics. 

What you’ll hear in this episode:
• Why getting caught in the nutrition weeds can be more harmful than helpful if we're not careful
• The four foundational habits to master before anything else
• What the science says about ultra-processed foods — and why this matters more than any label
• How to protect your mental bandwidth and be intentional with what your focus is
• Why “cutting through the noise” has become my personal mission for this season

Whether you’re deep into your health journey or just getting started, this episode will help you refocus and feel empowered to ignore the hype and prioritize what matters. 

👉 Tune in now — and let’s explore the nutrition forest together, without getting lost in the leaves.

Welcome to the official soft launch of our Spring Round 2025! 🌸💪
 
This client-only episode is your go-to guide for everything related to my upcoming spring round and fitness challenge. I’m walking you through all the key details to help you feel prepped, organized, and excited heading into next Thursday’s official start.
 
Here’s what I cover in this episode: 
-A breakdown of the awards and prizes available this round (worth over $500!)
-An overview of the Blast, Bridge, and Basic checklists and how to choose what level works best for you
-What’s expected each week if you’re participating in the challenge 
-Why the challenge is optional and how you can still benefit from the group even if you’re not joining 
-The Spring Round podcast theme: Debunking nutrition myths using science-based research
-Why this soft launch week matters — and how to use it to get organized and ask questions so you’re ready to roll by April 10th
 
Whether you’re all in on the challenge or just easing in, this episode will help you feel grounded, informed, and confident as we kick off a brand new season together. Let’s make this round a great one!

Ever feel like food is constantly on your mind? Like there’s a never-ending mental tug-of-war around what, when, and how much to eat? You’re not alone. Food noise is real, and it’s more than just a matter of willpower—it’s deeply tied to biology, environment, and mindset.

In this episode, I dive deep into food noise—what it is, why some people struggle with it more than others, and most importantly, how to turn the volume down. I share my own journey, the science behind it, and practical strategies that help quiet the mental chatter around food.

What You’ll Hear in This Episode:
✔️ What is food noise?
✔️ Why some people experience more food noise than others – genetics, metabolism & environment.
✔️ The connection between food noise & stress, sleep, and emotional eating (and how to break the cycle).
✔️ Practical strategies to manage food noise—how to work with your body, not against it.
✔️ The role of GLP-1 medications (Ozempic, Mounjaro, etc.) in reducing food noise—what they do, their benefits, and potential downsides.
✔️ How to find food freedom—where food no longer controls your thoughts, but simply fuels your life.

This episode is NOT about excuses. It’s about understanding and empowerment—so you can stop feeling like you’re “failing” and start working with your body to make sustainable progress. If you’ve ever felt trapped by obsessive food thoughts, this episode is for you. Let’s explore what’s really going on and how you can take back control.

Tune in now, and let’s turn down the noise together. 

Join me in this eye-opening conversation with Lynette O’Donnell, a seasoned fitness instructor with over 30 years of experience, as we dive deep into the world of perimenopause and menopause. If you’ve been struggling with shifting hormones, stubborn weight gain, hot flashes, frustrating sleep disturbances, or just plain feeling off in your body, this episode is for you!
 
We discuss:
-The real impact of strength training and HIIT during perimenopause & menopause.
-Why movement alone isn’t enough – the type of exercise that makes the biggest difference.
-The role of nutrition in managing hormonal shifts, metabolism, and weight.
-Mindful eating & portion control – small changes that lead to big results.
-Common challenges women face in midlife fitness and how to overcome them.
-The truth about hormonal changes and weight gain (it’s not all in your head!) 

Key Takeaway? Perimenopause and menopause are a new season of life—but they don’t have to mean decline. By making strategic fitness, nutrition, and lifestyle choices, you can feel stronger, healthier, and more energized than ever before!
 
Listen now to get the full conversation and practical strategies to thrive in this phase of life!

Understanding Baseline Stats: What They Mean & Why They Matter

Ever feel like you’re drowning in numbers from your smartwatch or scale, but have no idea what they actually mean? In this episode, we’re breaking down the most common health and fitness stats—what they really tell you, which ones actually matter, and how to use them to your advantage. Spoiler alert: the scale isn’t the only number worth paying attention to!
 
We’ll dive into:
✅ HRV, blood pressure, sleep metrics, and stress levels—why they matter and how to improve them ✅ VO2 Max, training status and readiness—what they reveal about your fitness 
✅ Body composition metrics like body fat %, muscle mass and bone mass—which ones actually matter for long-term health
 
If you’re ready to stop fixating on the scale and start tracking what really moves the needle, this episode is for you! Tune in now to find out which numbers you should focus on and how to start improving them today. 

Looking for some serious inspiration to kick off the new year? This week, I sit down with Emma, one of my incredible clients who has lost 95 pounds in just one year! But don't miss this, our journey together started roughly 3 years ago. There was alot of learning and "connecting of dots" that happened before she got to this wonderful year of progress! Her journey is a testament to the power of determination, accountability, and embracing change. 

In this episode, Emma opens up about the challenges she’s faced, including navigating emotional eating, balancing her health goals during pregnancy, and the emotional milestones she’s conquered along the way. We also dive into the pivotal strategies that helped her unlock long-term success, from understanding nutrition to adapting her workouts and shifting her mindset.
 
Whether you’re just starting your health journey or looking for motivation to keep going, Emma’s story will resonate deeply. She proves that with the right support and a willingness to adapt, life-changing progress is possible—even when life throws curveballs.
 
💬 Takeaway for YOU: If you’re looking for a spark of inspiration to make 2025 your year, use Emma’s story as a reminder that your success is within reach. Let this episode be the building block for your own transformation.
 
🎧 Don’t miss this one—it’s packed with insights, honest reflections, and a whole lot of encouragement. Listen now and start writing your own success story!

I’m so excited to kick off the new year with a fresh round of fitness goals and the launch of my brand-new app! In today’s episode, I talk about why I decided to create the app, how it’ll make everything more streamlined, and what you can look forward to as we dive into another fun fitness season. I also share my vision for staying consistent, setting realistic goals, and keeping that spirit of balance front and center. I go over the specifics of my upcoming fitness challenge and run through some of the changes that will be taking place now that the app is live.
 
Most importantly, I want to make sure everyone feels confident and supported going into this new round. Let's use this week to focus on our goals and build a solid plan of attack! This is going to be an awesome year, and I can’t wait to see us all make progress together!

In this last episode of 2024, I urge you to find your footing so you can remain grounded over the holidays! I call it the Holiday Balance Act—think of it like walking a tightrope over the next two weeks. With all the holiday food, family gatherings, and extra stress, it’s easy to lose our balance. But just like a gymnast on a balance beam, we’ve got to find our footing and stay steady to make it through Christmas without losing sight of our health and fitness goals. So, how do we do that? Move more and indulge smarter.
 
I walk you through simple, actionable strategies, to counteract the typical outcomes that our holiday habits and traditions often result in. The key to holding your balance is by staying active and keeping moving as well as indulging smarter and more responsibly. I share tuns of tips and tricks to keep you stable this Christmas. This isn’t about perfection—it’s about making the next two weeks work for you, so you can finish the year strong and start next year proud. We got this gang! Merry Christmas!

Get ready to dream big with this episode as I dive into the ultimate fitness wishlist! From must-have staples to dream gym upgrades I’ll guide you through the essentials and beyond. Whether you’re creating a home gym on a budget or planning to go all out, this episode is packed with tips and ideas to help you design your perfect setup. 

I’ll also touch on stocking stuffer ideas, cardio equipment options, and creative ways to make your gym truly your own. Tune in for a fun and practical guide to building your fitness space along with some laughs along the way. 

The Gift of Now - Building Resilience Before the Holiday Rush 🎄
 
December is here, and with it comes the hustle, bustle, and a whole lot of challenges for our health and fitness. But what if this month didn’t have to derail all your progress? What if you could thrive through the holidays instead of just surviving them?
 
In this episode, I’m diving into the importance of strengthening your mindset now to set yourself up for success during one of the busiest times of the year. Together, we’ll explore how to reframe December as an opportunity instead of an obstacle, and I’ll share practical tools to help you navigate the chaos with confidence. You’ll hear mindset shifts that can keep you grounded and motivated, plus a fresh take on why embracing progress over perfection is the ultimate key to thriving this holiday season.
 
This is more than a podcast episode—it’s your holiday survival toolkit for the mind! 💪
 
🎧 Tune in now for tips, encouragement, and a fresh perspective to help you finish 2024 strong and step into 2025 feeling empowered.

In today’s episode, we’re diving into the concept of tracking and self-monitoring — and why it can be a game-changer for reaching your health and fitness goals. Whether it’s keeping tabs on your nutrition, exercise, or body metrics, there’s a reason why research shows that those who self-monitor consistently see greater success in both achieving and maintaining their results.

We’ll explore the various areas you can track, from food logs and exercise performance to scale weight and body measurements. But is it always the best approach for everyone? Tune in as we discuss how self-monitoring can drive awareness, accountability, and consistency — and the potential downsides for those who might find tracking to be overwhelming or demotivating. 
 
Plus, I’m sharing my personal approach to self-monitoring, the areas I choose to track (and those I don’t!), and why it’s crucial to find a system that works best for you. Whether you’re someone who loves the data or prefers to keep it simple, this episode is packed with insights to help you find your perfect balance. 
 
So, grab your headphones and get ready to learn how you can use self-monitoring to optimize your progress — not just in fitness, but in all areas of life! 

In this episode, I’m keeping it real and personal. Life happened this past week, and my usual rhythm of nutrition, fitness, and even sleep took a hit. Sound familiar? It’s a reminder that sometimes things get hectic, and we all fall off track. But what’s the way forward when it feels like everything’s out of sync?
 
Join me as I dive into the practical steps I’m taking to regroup and reset after an off week. You’ll hear about simple strategies that help me regain focus, lean into accountability, and find grace for myself—even when it’s tough. I share how I’m using my goals as a guide, adapting where needed, and pulling my support network in close.
 
We’ll talk about why, when things get busy, “something is better than nothing” can be a saving mantra. But what about those times when even that doesn’t happen? This week’s episode is all about preventing a short-term setback from spiraling into long-term complacency.
 
Listen in if you’ve had an off week or if you just need a reminder that every setback is a chance to get stronger.