Ep. 101 | Reverse Dieting 101

“I’ll start when things calm down.” “I earned this treat.” “I just need a reset.” If any of these sound like you, this episode is your wake-up call. I’m breaking down the patterns I see on coaching calls every week and how to stop getting in your own way.Apply for 1:1 Health Coaching

You can list the habits all day long: lift weights, eat more protein, drink water, sleep 7 to 9 hours, take walks, stop scrolling at night, manage stress. So why does “I know what to do” still turn into “I can’t get myself to do it”? We’re going straight into the intention behavior gap and the very real brain wiring that makes follow through hard, especially when you’re stressed, tired, or overwhelmed. Apply for 1:1 Health Coaching

Leveling up changes more than your bank account or your body, it changes your relationships, your mindset, and your standards. We talk through judgment, loneliness, and the daily systems that keep you moving forward when nobody else can see your vision. Apply for 1:1 Health Coaching

We break hormones down into plain English and stop treating them like a vague excuse for every symptom. We explain how lifestyle signals shape hormone “messages,” why gut health and blood sugar matter, and what to do before you jump to supplements or expensive lab testing. • hormones as the body’s messaging system through glands, blood, and organs • why poor sleep, high stress, under-eating, and overtraining scramble hormone signals • common hormone-related symptoms across energy, mood, weight, cycle, libido, gut, and hair • lifestyle audit basics: nutrition quality, movement, stress, relationships, and recovery • constipation as a hormone driver through estrogen recirculation and worsened PMS • balanced blood sugar with meals that include carbs, protein, fat, and fiber • cortisol and adrenal stress patterns that impact cravings, energy, and fat storage • toxins and xenoestrogens from plastics, pesticides, fragrances, and overall load • the order of operations: lifestyle first, then fixes, then labs • the toxin bucket metaphor to reduce inputs and support the body’s drains I’m taking on three new clients till the end of this month. And you get your labs for free on me. Gut labs, blood labs, whatever we need to get done, they will be completely on me because I’m feeling generous(:Apply for 1:1 Health Coaching

A calorie deficit is only one piece of the fat loss puzzle. Understanding what to do AFTER the calorie deficit is equally, if not MORE important than the deficit itself.I discuss why women gain their weight back, how to know if/when you need to reverse diet, and how this is typically the missing piece after completing a fat loss phase.Apply for 1:1 Health Coaching

This week I'm pulling straight from my client check-ins. We're talking about four gut signs that aren't normal (yes, including needing coffee to poop), why my most successful clients start with a meal plan before ever touching macros, and why copying your favorite influencer or your husband's workout program won't get you the results you want. Plus, I'm getting honest about something I need to work on myself: actually having fun. Who's joining me in silly goose maxing?(:Apply for 1:1 Health Coaching

January 1 doesn’t change your hormones, your sleep, or your stress load, and we’re not going to pretend it does. If you’ve been dragging through your days with low energy, bloating, stubborn weight gain, loud cravings, or a cycle that feels harder every month, this conversation is your sign to stop postponing your health until the calendar gives you “permission.”We talk about why so many high-achieving women are choosing to start in October and November instead of waiting for a New Year’s reset. I break down the real reasons the January resolution cycle keeps failing: burnout from quick fixes, the emotional gut punch of end-of-year reflection, and the way fall and winter can amplify symptoms through less sunlight, worse sleep, higher stress, and more ultra-processed holiday food. We connect the dots between gut health and immunity, blood sugar and cravings, stress and perimenopause symptoms, and why boundaries matter just as much as meal plans.Then we get practical. I share what the women who succeed through the holidays do differently: prioritize real protein and fiber, protect sleep like it’s non-negotiable, get outside for light and movement, and lean on strength training and daily steps instead of piling on more high-stress cardio. We also talk about setting a minimum baseline with a Plan A and Plan B so you can stay consistent when life gets messy and finally break the all-or-nothing mindset.If you’re ready to feel better before Thanksgiving shows up, press play now. Subscribe, share this with a friend who’s tired of starting over, and leave a review so more women can find a sustainable, functional health approach that actually works.Apply for 1:1 Health Coaching

We break down how fixed mindset and growth mindset shape your thoughts, emotions, and actions, often without you noticing. We share simple ways to shift into learning mode so setbacks stop feeling like proof that you “can’t” and start becoming feedback you can use. Apply for 1:1 Health Coaching

Life will force you to slow down if you don't listen. Where in your life are you trying to push through because you're scared slowing down will stop momentum? What if you allowed yourself to rest without feeling guilty? Apply for 1:1 Health Coaching

You can do everything “right” and still feel like your body is ignoring you. We’re talking about the fat loss plateau that shows up when you’re training consistently, tracking macros, staying in a calorie deficit, and somehow the scale and mirror refuse to change. I walk through a real client story: months stuck around the same weight, then a clear shift that leads to 11 pounds lost in 11 weeks, WITHOUT slashing calories and adding more cardio and training.Apply for 1:1 Health Coaching