78: Christina Chu: How to Eat for Strength, Recovery & Energy—Without Overthinking It

Let’s be real—how often do you stop to think about how hormonal birth control affects your body, metabolism, and overall health? It’s something many women take without fully understanding the long-term impact.In today’s episode, Lara Briden joins me to dive into the technical side of hormonal birth control and its effects on muscle growth, insulin sensitivity, and metabolic function. We’ll explore how synthetic hormones interfere with ovarian function, why they might be hindering your fitness progress, and the connection between birth control and conditions like insulin resistance and gut health.We’ll also break down how the hormonal IUD and other methods can disrupt your natural cycle and what alternatives you can consider for better hormone balance and overall well-being. Plus, Lara shares insights on how to transition off birth control safely and what to expect when your body resets.Lara Briden is a Naturopathic doctor and leading expert in women’s hormone health. She’s the author of Period Repair Manual and Hormone Repair Manual and has spent over 20 years working with women to optimize their hormonal health.We Also Discuss:(00:16) Birth Control and Muscle Growth Study(06:40) Benefits of Non-Hormonal Birth Control(19:00) Copper IUD and Hormonal Birth Control(33:16) Understanding Body Literacy and Exercise(42:28) Optimizing Training Based on Menstrual Cycle(46:33) Metabolism and Cycle Synchronization(58:18) Metabolic Flexibility and Muscle Growth(01:10:27) Women's Health and Metabolism RepairThank You to Our Sponsors:Broads: Broads gives you structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join today at broads.app and use code PODCAST for 20% off your first month!Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.comFind more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerraraTiktok: @taralaferrara Find more from Lara Briden:Website: https://www.larabriden.com/Instagram: @larabriden

For years, I thought I was doing everything right, showing up, sweating it out, and doing all the workouts I saw online. But I couldn’t figure out why I wasn’t actually getting stronger. Why my joints ached, why I felt stuck, or why my lifts weren’t going anywhere.Turns out, I was making some of the most common fitness mistakes that women still make today.From rushing through reps to skipping rest (guilty), from starting every workout with cardio to training only in one plane of motion, I’ve done it all. And in this episode, I’m breaking it all down for you. Not to make you feel bad, but to help you finally connect the dots and train in a way that actually supports your goals.If you’ve ever felt like you’re working hard but not seeing the results, this episode is for you. We’re talking about how to lift smarter, move with purpose, and fix the sneaky things that are secretly sabotaging your progress.This is part one, because yep, there are that many things we need to talk about.Because strength isn't just about lifting heavier. It’s about doing the little things right, and doing them consistently.Let’s fix this, together. I Also Discuss:(00:00) Common Fitness Mistakes and Solutions(09:07) Proper Core Bracing for Lifting(15:17) Proper Footwear and Multi-Plane Training(30:05) Empowerment Through Purposeful LiftingThank You to Our Sponsors:Broads App – Get structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join at broads.app and use code PODCAST for 20% off your first month!Legion - Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.comFind more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerraraTiktok: @taralaferrara

Let’s be real, how often do you actually warm up before a workout? Or focus on mobility? Or train for strength instead of just trying to change how your body looks?If any of that sounds familiar, this episode is for you. Today, I’m sitting down with Kaisa Keranen, a coach, trainer, and movement expert who’s on a mission to change the way people think about fitness.We’re covering why mobility is essential for strength, injury prevention, and longevity, and how neglecting it could be holding you back. We’ll also break down the truth about lifting weights, especially for women who fear getting bulky (spoiler: it won’t happen overnight). We’ll also dive into how to build confidence through movement, shift your mindset around training, and uncover the real key to consistency, one that goes beyond just relying on motivation.Plus, Kaisa will share her journey from athlete to trainer, why she’s obsessed with jiu-jitsu, and how to stop seeing movement as punishment and actually start enjoying it. Kaisa Keranen is a renowned fitness coach, founder of Just Move, and a passionate advocate for making movement accessible and enjoyable. With a background as an athlete, Kaisa specializes in empowering individuals to move better, feel stronger, and enjoy the process. Trust me, this episode is packed with wisdom, let’s jump in.We Also Talk About:(00:00) Career Paths and Fitness Journeys(07:11) Athletic Transitions and Competitive Ventures(13:19) Changing Mindsets in Fitness(22:41) Unlocking Mobility for Fitness Success(31:44) Body Confidence and Self-Love(44:51) Empowering Women on Social Media(50:41) Embracing Change Through ConsistencyThank You to Our Sponsors:Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.comBroads: Broads gives you structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join today at broads.app and use code PODCAST for 20% off your first month!Find more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @thetaratalk @broads.appYoutube: Tara LaFerraraFind more from Kaisa Keranen:Website: https://justmove.com/Instagram: @kaisafit

For way too long, I thought training more meant training better. Six or seven days a week, sometimes twice a day, because if I wasn’t pushing my limits, was I even making progress?I see this all the time now. People grinding through back-to-back workouts, ignoring the signals their bodies are screaming at them. Constant fatigue, stubborn plateaus, weird little injuries that just won’t go away. And for what? More isn’t always better. In fact, sometimes, it’s the very thing holding you back.I used to think I had to train like an athlete to see results—until my body literally forced me to slow the hell down. The truth is, real progress happens in the recovery, not just in the reps. And if you’re stuck, exhausted, or just not seeing the changes you expected… it might be time to rethink your approach.In today’s episode, I’m breaking it all down. We’ll talk about the signs of overtraining—like constant fatigue, plateaus, and mood swings—and why they happen in the first place. I’ll explain how too much exercise can actually mess with your strength, metabolism, and hormones, making it harder to see results. And, most importantly, I’ll show you why rest days are just as critical as your workouts and how you can train smarter (not just harder) to get stronger, feel better, and actually make progress.If you’ve ever felt guilty for taking a rest day, or wondered why your workouts aren’t hitting the same way anymore… this episode is for you!Because here’s the deal: training smarter > training more. And learning to listen to your body? That’s where the real gains happen.I Also Discuss:(00:00) Fitness Q&A(10:46) Effective Strength Training and Fat Loss(24:42) High-Intensity Interval Training (HIIT) & Mobility(32:07) Footwear for Strength Training(38:23) Podcast Thank You MessageThank You to Our Sponsors:Broads: Broads gives you structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join today at broads.app and use code PODCAST for 20% off your first month!Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.comFind more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerraraTiktok: @taralaferrara

Most nutrition apps give you inconsistent data that might be sabotaging your health goals without you even knowing it.If you've ever been frustrated by duplicate food entries, inaccurate nutrition information, or apps that only track calories and macros while ignoring the micronutrients that truly impact your health, this episode will change how you approach nutrition tracking. In this episode on the BROADS podcast, I chat with Eliisa Tennant from Cronometer about why their science-backed approach to nutrition data is creating such a loyal following, especially among health professionals and people with specific health needs.We're tackling the biggest questions about nutrition tracking—like how Cronometer maintains such high accuracy standards, why tracking trends over time is more valuable than daily fluctuations, and how integration with wearables can reveal powerful insights about your body. Plus, we're exploring how this app is particularly valuable for women in perimenopause and menopause (something I've been recommending to my clients!), people managing chronic conditions, and anyone serious about optimizing their nutrition.Eliisa Tennant is the host of Discovering Nutrition, the podcast by Cronometer that dives deep into the science of nutrition, helping listeners understand how food impacts overall health. With a background as a certified personal trainer and a passion for evidence-based wellness, Eliisa is dedicated to making nutrition science accessible and practical for everyone. Through her work, she connects with top experts in the field, breaking down complex topics to empower individuals to make informed choices about their health.I Also Discuss:(04:13) - What is Cronometer and what sets it apart from other tracking apps (05:21) - The science behind Cronometer's exceptional accuracy (07:10) - How Cronometer verifies food data and maintains quality (11:04) - Who benefits most from using Cronometer (13:58) - How the app serves specialized health needs and communities (15:18) - Professional version for trainers, nutritionists, and dietitians(16:23) - Data tracking, visualization, and identifying health trends (18:39) - Integration with fitness wearables and sleep trackers (21:27) - Tips for staying consistent with nutrition tracking (27:22) - Unique features that set Cronometer apart (31:04) - Future developments including photo logging and insightsThank You to Our Sponsors:Broads: Broads gives you structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join today at broads.app and use code PODCAST for 20% off your first month!Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.comFind more from Tara:Website: https://www.taralaferrara.com/Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerraraTiktok: @taralaferraraFind more from Eliisa Tennant: Podcast: Discovering Nutrition Instagram: @cronometer_officialWebsite: cronometer.com

Most people are focusing on how their bodies look, not how they feel—and it's holding them back.If you've ever declined an invitation because of how you felt about your body, avoided activities you love, or spent hours criticizing yourself in the mirror, this conversation is your wake-up call. In this episode, I sit down with Taryn Brumfitt, founder of the Body Image Movement and Australian of the Year 2023, to break down why embracing your body isn't just about feeling better—it's about living better.We're tackling the biggest misconceptions about body image—like why focusing on appearance keeps us stuck, why self-love isn't fluffy but foundational, and how body acceptance actually leads to healthier behaviors than body criticism. Plus, we're getting into practical strategies for handling body commentary from family members, maintaining progress when you have a "wobbly moment," and why taking up space as a woman is so revolutionary.Taryn Brumfitt is an Australian filmmaker, author, and speaker internationally renowned for her work in promoting body acceptance. She is the founder of the Body Image Movement, a global initiative dedicated to transforming the way people think and speak about their bodies, encouraging self-acceptance and self-love.In 2023, Taryn was named Australian of the Year for her significant efforts in changing societal perceptions of body image and fostering positivity around self-image.You can learn more about her mission at https://www.bodyimagemovement.com/embrace-you/We Also Discuss:(01:00) Body Image and Self-Acceptance  (03:27) Embracing Body Image and Self-Love(13:31) Empowering Body Acceptance Conversations(17:17) Transforming Body Image Through Reframing(26:14) Setting Boundaries for Positive Body Image(35:20) Journeying Towards Body Acceptance Together(43:27) Empowering Women(57:05) Spreading Love and Taking ActionThank You to Our Sponsors: Broads: Broads gives you structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join today at broads.app and use code PODCAST for 20% off your first month! Find more from Tara: Website: https://www.taralaferrara.com/Instagram: @broads.podcast @taralaferrara @broads.appYoutube: Tara LaFerraraFind more from Taryn Brumfitt: Instagram: @bodyimagemovement​Facebook: Taryn Brumfitt Official Fan Twitter “X”: @TarynBrumfitt​LinkedIn: Taryn Brumfitt

For way too many years, I let the number on the scale define me. I truly believed that if I could just make myself smaller, everything else in life would fall into place.I remember sitting alone in my dorm room, heating up some bland, low-calorie frozen meal while my teammates ate together in the dining hall. I thought I was being “good.” I thought that eating less meant I was more disciplined, more in control. But the reality? I was exhausted, constantly hungry, and stuck in a vicious cycle of restriction and bingeing.Then came the email from my coach. If I didn’t lose weight, I’d lose my scholarship. And the worst part? My entire team was cc’d on it. That was the moment I realized my body wasn’t mine anymore… it was a number to be judged, controlled, and criticized.Today, we’re breaking down why the scale is lying to you. Why doesn't it actually measure your health, your strength, or your progress. And why, as women, we need to stop chasing smaller and start focusing on stronger.If you’ve ever let the scale dictate your self-worth, this episode is for you. Because trust me… your body is capable of so much more than just fitting into a number.I Also Discuss:(00:00) – Liberating Yourself From the Scale(07:47) – Why Daily Weight Fluctuations Don’t Mean Anything(12:48) – The Trap of Comparing Your Current Weight to Your Past Self(17:31) – Metrics Beyond the Scale(25:24) – Embracing Strength Beyond the ScaleThank You to Our Sponsors:Broads: Broads gives you structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join today at broads.app and use code PODCAST for 20% off your first month!Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.comFind more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerraraTiktok: @taralaferrara

Most people are eating for weight loss, not performance—and it’s holding them back.If you’ve ever felt exhausted during workouts, struggled to recover, or found yourself constantly craving snacks, your nutrition might not be keeping up with your training. In this episode, I sit down with Christina Chu, a board-certified sports dietitian, to break down how to fuel like an athlete (even if you don’t think of yourself as one).We’re tackling some of the biggest misconceptions in nutrition—like why carbs aren’t the enemy, why eating “clean” isn’t always better, and how under-fueling is more common than you think. Plus, we’re getting into the science behind pre- and post-workout meals, the truth about protein supplements, and the top three nutrients women need to focus on for strength, energy, and recovery.Christina is a Certified Specialist in Sports Dietetics (CSSD) with extensive experience working with athletes, tactical professionals, and high performers who want to optimize their nutrition without overcomplicating it. Her approach is evidence-based, realistic, and designed to help you fuel smarter—not less.If you’re ready to eat in a way that actually supports your body and workouts, this episode is for you.We Also Discuss:(00:00) Sports Dietitian(10:37) Performance Plate(15:34) Nutrition for Female Athletes(27:32) Nutritional Supplements for Athletes(34:42) Understanding Food Processing and Variety(47:47) Pre-Workout and Post-Workout Nutrition(53:57) Costco Nutrition and Convenience Options(58:44) Costco Nutrition and Wellness TipsThank You to Our Sponsors: Cronometer: Track your nutrition with precision— Cronometer provides real data on macros, micros, and everything in between for better health and performance. Get 15% OFF!Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.comBroads: Broads gives you structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join today at broads.app and use code PODCAST for 20% off your first month! Find more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerrara

Most people think intuitive eating is just eating whatever you want, whenever you want, but that’s not it at all.In today’s episode, I’m breaking down what intuitive eating actually means, why it’s not just about cravings, and how to fuel your body without obsessing over calories or macros.Spoiler: intuitive eating isn’t just “listening to your body” with no structure, because let’s be real, sometimes your cravings are straight-up lying to you. Instead, we’re talking about how to balance mindful eating with real nutrition, so you can feel strong, energized, and satisfied without the guilt or restriction.There are so many myths about intuitive eating, especially on social media, where it’s often framed as simply eating whatever sounds good in the moment. But true intuitive eating is about understanding what your body actually needs and making choices that support your energy, strength, and overall well-being. One of the biggest challenges is learning how to tell the difference between real hunger and emotional cravings, because stress, boredom, and hormones can all trick you into thinking you need something when you really don’t. I’ll also share why I don’t count calories or macros, but still pay close attention to one key factor in my diet that makes a huge difference in how I feel and perform. Plus, if you’re strength training or trying to build muscle, I’ll explain exactly how to apply intuitive eating in a way that fuels your goals without undereating or overindulging.If you’ve ever felt stuck between “clean eating” and total chaos, this episode is for you.Intuitive eating isn’t about ignoring nutrition, it’s about making choices that actually make you feel good, now and long-term.I Also Talk About:(05:05) What Intuitive Eating Really Means(13:15) How to Tell the Difference Between Hunger & Cravings(18:34) The One Macro I Always Track(23:10) How Your Menstrual Cycle Affects Your AppetiteThank You to Our Sponsors: Cronometer: Track your nutrition with precision— Cronometer provides real data on macros, micros, and everything in between for better health and performance. Get 15% OFF!Broads: Broads gives you structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join today at broads.app and use code PODCAST for 20% off your first month!Find more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerrara

If you’ve ever left a doctor’s office feeling unheard, struggled with weight gain that doesn’t make sense, or been told that birth control is your only solution for PCOS—you’re not alone.In this episode, I’m joined by Tallene and Sirak, the duo behind PCOS Weight Loss, to break down what’s really happening in the body with PCOS, why so many women feel lost after their diagnosis, and how to take control of your health. We’re unpacking the biggest myths about PCOS, why "just eat less and exercise more" doesn’t work, and how balancing blood sugar and stress can be game-changers.But this conversation goes deeper than just symptom management. We’re diving into the misdiagnosis problem, the link between insulin resistance and fertility, and the real lifestyle shifts that make a difference—without extreme dieting or over-exercising. Plus, we’re getting into the benefits of strength training, the impact of dairy and gluten, and the most well-researched supplements for PCOS (that are actually worth your money).If you’ve ever felt like your body is working against you or you’re overwhelmed by conflicting advice, this episode is here to give you clarity.Tallene and Sirak are the husband-and-wife team behind PCOS Weight Loss, a science-backed platform helping women take control of their symptoms through sustainable nutrition, strength training, and lifestyle changes.We Also Discuss:(00:20) PCOS, Reversal, Weight Loss, Pregnancy(05:24) Signs and Symptoms of PCOS(12:50) Hormonal Imbalances in PCOS(23:36) Exercise and Nutrition for PCOS(29:16) Dietary Considerations for Managing PCOS(37:50) PCOS Management(46:14) PCOS Weight Loss Organization OutreachThank You to Our Sponsors:Cronometer: Track your nutrition with precision— Cronometer provides real data on macros, micros, and everything in between for better health and performance. Get 15% OFF!Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.comBroads: Broads gives you structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join today at broads.app and use code PODCAST for 20% off your first month! Find more from Tara: Website: https://www.taralaferrara.com/Instagram: @taralaferrara @broads.podcast @broads.appYoutube: Tara LaFerraraFind more from Tallene and Sirak:Instagram: @PCOSWeightLossWebsite: https://pcosweightloss.org