Before I ever launched this podcast, I sent out a survey asking for episode ideas. I wanted to know: One topic came up over and over again: How do I avoid spiraling after a cut? When you’re in a calorie deficit, the goal is crystal clear. You have a target, a timeline, and a specific […]

If you’ve ever started a calorie deficit feeling motivated, only to find yourself counting down the days until it’s over, this post is for you. One of the biggest mistakes people make is assuming that if a calorie deficit feels difficult, they must be doing something wrong. In reality, a calorie deficit requires you to […]

If a “what’s for dinner” text immediately gives you anxiety, or if you simply want to automate as much as possible within your week – this episode is for you. I talk allll the time about automating things within my day and within my week so that I can hit my goals with as little […]

Two Pregnancies, Two Very Different Stories: How I Trained and Ate Through Both If you are currently pregnant and trying to figure out how to stay active, or if you are postpartum and looking back trying to make sense of it all, I hope something in here helps you feel less alone.I want to start […]

Before we dive in, I want to open with a disclaimer. If you are currently doing zero of these habits, but your kids are loved, clothed, and fed, you are doing a great job. If you are doing all of these habits, you are also doing a great job. These are habits that, when done […]

Let’s get the hard truth out of the way first: if you want to lose weight, you have to eat in a calorie deficit. Science has backed this up since the term “calorie” was first coined. Eat less than you burn, and you will lose weight. It’s simple, but it’s not easy. Habits are hard […]

Your mornings don’t have to be chaotic, and AI can help you prove it. I have mastered the early morning routine. And because of that, it’s one of the things people ask me about the most – how do you get up early to work out? What time do you go to bed? I want […]

Let’s be real: you’ve started over more times than you can count. Monday resets. New apps. Fresh motivation that fades by Wednesday. If that sounds familiar, this isn’t a discipline problem – it’s a deeper pattern, and once you see it, you can’t unsee it. After seven years of working with thousands of people as […]

1. We Value Novelty Over Monotony – And It’s Costing Us One of the quiet downfalls of my generation is that we’ve fallen in love with newness and grown allergic to repetition. We can’t stick to a workout program because it feels boring after week two. We leave dinner plans open in case something better […]

I’ve completed two intentional cuts in my life – one in 2023 about a year and a half postpartum with my first son Rafe, and another last summer when I was six months postpartum after weaning my second son Vance from breastfeeding. When I’m in a cut or hosting a round of group macro coaching, […]