Fat Loss vs. Maintenance: What's the Actual Difference?

In this episode, I'm answering the question I get asked more than almost any other: When am I in fat loss mode, and when am I in maintenance? How do I know when to switch?ON TODAY'S EPISODE:→ Why treating fat loss and maintenance as two separate mindsets keeps you cycling between losing and gaining→ The business analogy that changed how I think about building a body you get to keep→ A client story from my early Equinox days, and the text I got years later from a client who's living proof of the alternative→ Why I stopped calling it a "plateau" and started calling it my best body→ What maintenance actually looks like when the strategy is right, including on a trip with cheese, bread, and ice cream every nightGot questions I didn't cover? DM me or shoot me an email, I'll keep answering them as we go.LINKS:→ Access The Body Bundle, a self-paced program that's DIY but deeply personalized, teaching you to understand your own unique body and make decisions based on what's actually true for you, not a generic plan.→ LAST CHANCE to join The Momentum Collective before I go on maternity leave. Doors close for good on August 23th, and we start August 24th. 12 weeks of personalized support inside a group container.→ Check out my website for free resources, courses, and more!→ Let's connect on Instagram.Use the code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.

In this episode, I'm talking about trusting the process, especially when you don't have the evidence yet that it's going to work.I've been in a bit of a mindset funk lately, if I'm honest, and it made me want to come back to something I've relied on so many times in my life: making a decision from intuition and following through before I had any proof it would pay off (and it's already paying off!).Check out ⁠The Body Bundle⁠ — my signature program, aka my entire framework, and it has helped hundreds of women transform their bodies and their relationship with food because they finally understand how their body works and learn to work with it, not against it. Free around food, confident in their body, and actually getting results.ON TODAY'S EPISODE:→ Why I've been in a lull lately, and what I'm doing to get my momentum back→ The framework I use to trust the process, even when I have zero evidence it's working→ The moments in my life I was terrified wouldn't work out, and what actually happened→ Why waiting for proof before you act keeps you stuck exactly where you are→ How to borrow evidence from someone else's story when you don't have your own yetGot questions I didn't cover? DM me or shoot me an email, I'll keep answering them as we go.LINKS:→ Explore ⁠The Body Bundle⁠ for science-backed fat loss strategies.→ Check out my ⁠website⁠ for free resources, courses, and more!→ Let's connect on Instagram.

In this episode, I'm sharing everything I'm doing differently this time around for myself, my body, my mental health, and my baby as I navigate this pregnancy and postpartum season.This one's a little different from a typical episode. Think of it as the big sister advice I wish someone had handed me from the start.ON TODAY'S EPISODE:→ The wardrobe shift that's making this pregnancy so much easier (and what's actually in rotation→ Why I'm rethinking my hospital stay and postpartum setup this time→ The small sleep + feeding changes that are protecting my sanity→ Why I'm restructuring my "time off" completely, and working differently than I expected in the early months→ The one social media habit I dropped without even tryingGot questions I didn't cover? DM me or shoot me an email, I'll keep answering them as we go.LINKS:→ Episode: "How I Reached My Leanest Body in Less Than 5 Months Postpartum" — listen on Spotify or Apple Podcasts→ the breastfeeding & positioning pillow I'm using→ Mumma Milla , hopefully a game-changer this time aroun→ Hunzag one piece→ Elysiian bikini→ Hatch on the go sound maschineLet's connect on Instagram.

In this episode, I'm sharing what the last two weeks in France actually looked like – the chocolate croissants, the candy, the ice cream, the bread, all of it – and exactly what I'm doing now that I'm back to feel and look my best again without the restriction or the all-or-nothing mindset.Because getting back on track doesn't have to be dramatic. And if it feels dramatic every single time you come home from a trip, that's actually a sign your everyday strategy needs work... not your willpower.I'm walking you through every single thing I'm doing this week, the mindset shift that made all the difference, and why I'm not cutting out sugar, not doing a detox, and not weighing myself , and why that's actually the smarter move.ON TODAY'S EPISODE:→ The mindset reframe I used the moment I landed → Why I started meal planning on the plane home → Why I'm not stepping on the scale for a full week → The one intentional sugar tweak I'm making (without cutting it out) → How I got my workout routine back without overthinking it → Why rebuilding my evening routine is just as important as food and movement → Why none of this needs to be dramatic when your foundation is already solidLINKS:→ Grab my free Meal & Grocery Planning Template — the exact one I use every week and used on the plane home to get back on track→ Ready to build the everyday strategy that makes coming home from a trip a non-event? Nourish is currently $100 off with code N100 at checkout — this is the program for women who want to stop starting over and finally have a nutrition approach that works around real life→ Let's connect on InstagramUse code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.

Liz came to me after more than a decade of navigating her relationship with food. From a diagnosis of anorexia in college, through recovery, and then into a new chapter in her 30s, where restrictive patterns + thoughts started creeping back in due to weight gain.In this episode, she shares what it actually looked like to do the real work – the kind of deep, lasting shift that has her walking into her wedding feeling genuinely good in her body.This one is for the woman who has tried everything and still feels stuck. The one who knows the rules aren't serving her, but doesn't know how to let them go without "losing control over her body". Liz was that woman, and she'll tell you exactly what changed.ON TODAY'S EPISODE:→ Why the urge to grip tighter around food is often the thing keeping you furthest from your goals and what to do instead→ How to finally eat at restaurants, on work trips, and through all of life's spontaneous moments without the mental spiral that follows→ What it looks like to build a body you feel good in by doing less, not more in the gym→ How to stop the binge-restrict cycle for good by addressing what's actually driving it→ Why Liz chose this work over GLP-1s, macro tracking, and every other route she'd tried, and what made the difference→ What it feels like to trust your body again after years of notLINKS:→ Ready to build your create your Unique Nutrition Strategy first? Begin with Nourish, the program for women who want food to feel easy again, all while burning fat. Use code N100 for $100 off for a limited time only.→ Join the ⁠Momentum Collective⁠, the ongoing support Liz credits for getting her here, for personalized coaching in a group setting so we can tackle nutrition, exercise, mindset, overcoming emotional eating, self-sabotage & all the things together.→ Let's connect on Instagram.Use code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.

In this episode, I'm getting honest about what's been happening in my own life lately (trying to sell our house, the chaos, the uncertainty, being pregnant), and how I noticed it showing up in my relationship with food and my body.I walk you through the exact pattern I see in myself and in so many of the women I work with: when life feels out of control, the need for control lands on food. And yet, the irony is that trying to control food only makes it louder.If you've ever found yourself more critical of your body during a stressful season, snacking more at night, or struggling to avoid cravings, this episode is going to explain exactly why and what actually helped me.ON TODAY'S EPISODE:→ Why stress and chaos send us straight to food and body criticism→ The pattern of self-criticism + food noise happening at the same time, and what it's really pointing to→ What a relaxed relationship with food actually looks like→ What makes food "loud", and how it keeps you stuck→ Why the fix in my own life was rarely about nutrition→ What I did to get back on trackLINKS:→ Build your Unique Nutrition Strategy + be in charge of your body and behavior with Nourish – the program for women who want to reduce food noise + food to feel easy again→ Already done the work but still feeling the noise? The Nutrition Blind Spot Challenge lives inside the Momentum Collective, your next layer is in there→ Let's connect on InstagramUse code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.

In this episode, I'm sharing what happened when I got a full-body assessment at my new gym, and why it turned into one of the most empowering (and validating) experiences I've had in a long time.I walk you through the InBody scan, the functional movement assessment, and the annoying moment my trainer told me I "won the genetic lottery" (which isn't true). The body I have isn't luck. It's the result of years of learning, unlearning, and understanding out exactly what works for my body.If you've ever felt like you had to just trust what a trainer or doctor tells you (even when it doesn't feel right), this episode will empower you to stand up for yourself.ON TODAY'S EPISODE:→ What an InBody scan actually measures (and how to make the data reliable)→ What my trainer recommended, and why I respectfully pushed back→ Why "you won the genetic lottery" is one of the most frustrating things you can say to someone→ How knowing your body gives you the power to advocate for what you actually want→ The squat adjustment that changed how I train my legs (and why I still do it my way)→ Why fat loss isn't always the goal, and how objective data helped me see that clearly→ What it really means to become your own personal trainerLINKS:→ Join Body Bundle LIVE — my 8-week live coaching program starting May 11th, currently in early bird. DM me if you have questions or want to chat it through before joining.→ Learn more about Sculpt — my training program designed to help you train for your body and goals→ Let's connect on InstagramUse the code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.

In this episode, I am sharing the commitments I’m making to myself this year.Instead of sharing outcomes I want to reach, I’m sharing the practices I’m choosing to show up for. From movement and money to consumption, rest, and boundaries with my phone, this episode covers all aspects + ways to create accountability with yourself.If you’re feeling resistant to traditional goal-setting, or craving a softer, more self-aware way to approach this year, consider this episode an invitation to reflect on what you want to commit to... in a way that actually fits your life, your capacity, and your values.ON TODAY’S EPISODE:→ Why I’m choosing not to share big goals publicly this year, and what I’m focusing on instead→ The difference between performative goals and supportive commitments→ What “consistency” really means when you stop forcing rigid rules→ My personal commitments around movement, rest, money, creativity, consumption, and boundaries→ How structure can actually create more freedom (with food, spending, and pleasure)→ Why receiving (or at least learning to receive) is a practice worth committing to→ An invitation for you to define commitments that feel grounding, not pressuringLINKS:→ Visit my website⁠⁠ for free resources, self-paced programs, and coaching options→ Follow me on ⁠Instagram⁠ for daily reflections, workouts, and grounded health conversationsUse the code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.

In this episode, we’re talking about setting body + life goals for 2026 in a grounded, intentional way that actually fits your current season of life.As I reflect on the goals I didn’t quite reach last year, I share why I refuse to see it as “failure” or feel shame around it, and how it revealed something important: the need for better alignment, clearer planning, and expansion that doesn’t come at the cost of balance.If you’re craving growth in 2026, but don’t want to burn yourself out trying to get there, this episode will help you rethink how you set goals, plan your year, and create momentum that feels sustainable.ON TODAY’S EPISODE:→ Why desiring more doesn’t mean you’re ungrateful or doing something wrong→ How my goals shifted as I stepped into a new season of life→ A 5-step framework to turn desire into aligned action:Reflect on what worked (and what didn’t)Check in with your values and this year’s realitiesCreate a vision beyond the surface-level goalBuild a tangible plan with clear steps and sequencingAssess your weekly capacity and schedule accordinglyLINKS:→ Listen to the reflection episode inside Le Membership, where we go deeper into year-end reflection and intentional planning→ Listen to the Time + Energy Management episode to learn how to align your goals with your actual capacity→ My Goal Setting Notion template→ Explore Emotional → Conscious Eating (E→CE) if your goal is to lose weight, keep it off with ease, and heal your relationship with food — and want tools you can practice all year long→ Visit my ⁠website⁠ for free resources, self-paced programs, and more.→ Follow me on InstagramUse the code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners.

In this episode, we’re diving into the seasons of health and fat loss, aka. the cycles your body, mindset, and life naturally move through, even when you’re trying to be “consistent.”So many women think they’re failing when things slow down, shift, or feel out of rhythm… but the truth is, you’re not off track. You’re just in a different season and each season has a purpose.Today, we’re breaking down what Autumn, Winter, Spring, and Summer look like in your health journey, how to know which one you’re in, and how to stop forcing yourself into a chapter you don’t have the capacity for.Because you can’t expect spring results in a winter season. And you’re not meant to hold every phase of growth at the same time.If you’ve been craving clarity, reassurance, or simply permission to be where you are right now — this episode is the grounding reset you need.ON TODAY’S EPISODE:→ The four seasons of health + fat loss and what each one actually represents→ How to recognize the season you're in (without judging it)→ Why timelines don’t exist, and why your season might last longer than someone else’s→ My personal Winter season that lasted years… and why that wasn’t a bad thing→ How pregnancy shifted my Summer + Fall and why women aren’t meant to “do it all” at once→ The mindset shift that helps you stop labeling a season as “off track”→ The exact framework: recognize → accept → do what you can → repeatLINKS:→ Join The Momentum Collective for women who refuse to call their current season “off track” and want strategy, support, and clarity every single week→ Explore Emotional → Conscious Eating (E→CE), especially if your Fall season involves restriction, overwhelm, or a messy relationship with food. Waitlist is now open, and the next round starts Jan 19th.→ Check out my website⁠ for free resources, self-paced courses, and more→ Follow me on InstagramUse the code NCLOVE at checkout to get 10% off any self-paced offer, just for podcast listeners!