Food Pyramid : Six to Eleven Servings of What Now?

Okay so we started this episode asking the hard-hitting questions — would you rather give up caffeine or social media? And Caleigh's answer might tell you everything you need to know about her. But then we got into the actual topic, and it's a good one: testosterone. Not just a "man thing." We both have it. We both need it. And a lot of us are running low without even knowing it.Sara pulled her actual Function Health results on air and her total testosterone came in at a 7. Optimal range? 15 to 47. So we got into what that actually means: the fatigue you brush off, the brain fog you chalk up to being busy, the muscle tone that just isn't responding the way it used to. Plus we busted a few myths — including the one that says you need TRT to build muscle after 40 (you don't, for most people) and the one that says low T only affects your sex drive (very, very false).We covered the lifestyle stuff that actually moves the needle — strength training, eating enough, sleep, managing stress — and what tanks it (extreme calorie restriction and crushing cardio, we're looking at you). And if you're at the point where lifestyle isn't cutting it anymore, we got into TRT options: shots, pellets, and creams. Yes, there's a pellet that goes in your butt. We discussed it. In detail.Connect with us on social media!Instagram | TikTok | Threads | Youtube | Facebook | X (Twitter) | WebsiteThis podcast offers health, fitness, and nutritional information and is designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have heard on this podcast. The use of any information provided by Nacho Fitness Coach podcast is solely at your own risk.

Kids don't need a gym membership or a packed schedule to be active — but they do need movement. In this episode, Sara and Caleigh break down what it actually looks like to raise kids who move their bodies, why 60 minutes of moderate activity a day matters, and why none of it has to cost a single dollar.They get into screen time as the real barrier to active kids, why throwing kids into organized sports too young isn't always the answer, and what actually happens when you just take the iPad away and let them be bored for a minute. Spoiler: kids are surprisingly good at figuring it out.Sara also talks about what she focuses on when training middle schoolers — it's not the weight room, it's coordination, movement patterns, and making it fun. Plus, why being a role model for your kids matters more than any class or program you could ever sign them up for.Connect with us on social media!Instagram | TikTok | Threads | Youtube | Facebook | X (Twitter) | WebsiteThis podcast offers health, fitness, and nutritional information and is designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have heard on this podcast. The use of any information provided by Nacho Fitness Coach podcast is solely at your own risk.

We did something a little different for our mid-season bonus and honestly it might be our favorite thing we've ever recorded. Sara and Caleigh brought actual kids into the studio and just asked them stuff. What do adults get wrong about kids and movement? What makes PE fun or miserable? What would you tell grownups about fitness? No coaching, no prompting. Just real answers from real kids.The themes that came through were pretty clear: the kids don't care about the structure. They care about having a say. Being signed up for something without being asked, getting thrown into an activity two days before it starts, having adults too tired or too busy to just go outside — that's what they noticed. One of them had strong feelings about Workout Wednesday. One has very strong opinions about the pacer test. And one is extremely loyal to Casey's pepperoni pizza.Sara and Caleigh wrap up the episode talking through what surprised them — and honestly, it was how much these kids are absorbing just by being in the room. They're listening. They're watching. And they just want to be part of the conversation before the decision gets made. Oh, and yes — they ended the episode by asking for Runza. Obviously. Connect with us on social media!Instagram | TikTok | Threads | Youtube | Facebook | X (Twitter) | WebsiteThis podcast offers health, fitness, and nutritional information and is designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have heard on this podcast. The use of any information provided by Nacho Fitness Coach podcast is solely at your own risk.

In January 2026, the government released a new food pyramid — and it flipped everything we grew up with upside down.Protein and healthy fats are now at the top. Whole grains got demoted to the bottom. Ultra-processed food got explicitly called out on an official government website for the first time. We went through the whole thing live at realfood.gov, including the part where the site opens with “America is sick” in big red letters before the pyramid even appears.Sara breaks down why this goes beyond personal food choices — schools, hospitals, nursing homes, and government assistance programs all operate off these guidelines. A lot of people don’t get to choose what they eat. That’s why the pyramid changing is actually a big deal. Plus sourdough, SCOBY, and a Sara Lee bread investigation that goes exactly where you’d expect.Connect with us on social media!Instagram | TikTok | Threads | Youtube | Facebook | X (Twitter) | WebsiteThis podcast offers health, fitness, and nutritional information and is designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have heard on this podcast. The use of any information provided by Nacho Fitness Coach podcast is solely at your own risk.

There's a tangent at the top of this one — it's a good one — but once the fitness content kicks in, it's one of the more useful episodes we've done. Caleigh's Apple Watch got an update that started showing heart rate zones during walking workouts, and the data had some things to say.Sara breaks down what zone 2 actually means: working but not struggling, breathing harder, still able to hold a conversation. And more importantly, what it actually takes to get there and stay there. Spoiler — it's more than most people are doing.From there, it's a full breakdown of TDEE activity level multipliers, why most people rate themselves too high on the scale, and the rule Sara uses when running macro calculations for clients. Plus, why the incline on your treadmill is doing more work than you think — and what to do when you don't have one.Connect with us on social media!Instagram | TikTok | Threads | Youtube | Facebook | X (Twitter) | WebsiteThis podcast offers health, fitness, and nutritional information and is designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have heard on this podcast. The use of any information provided by Nacho Fitness Coach podcast is solely at your own risk.

Hard-boiled eggs are one of the best proteins you can keep in the house — cheap, versatile, easy to grab on the go — but only if you actually prep them. And if you've ever stood over a pot of boiling water, set a timer, then peeled the shell off in chunks while half the egg white comes with it, you know there has to be a better way. Turns out there is, and it's been on Amazon for under $35 this whole time.The egg cooker is having a moment in our house, and we're breaking down everything — how it works, why farm fresh eggs are actually the worst ones to peel, and why deviled eggs have a completely different portion logic than every other egg preparation. If eggs are any part of your meal prep situation, this one's for you.We also take some detours before we get there, because that's just how this podcast works. There's a story involving a Nickelodeon star, some deeply questionable impulse control, and a souvenir t-shirt from a tattoo shop. You know — the usual.Connect with us on social media!Instagram | TikTok | Threads | Youtube | Facebook | X (Twitter) | WebsiteThis podcast offers health, fitness, and nutritional information and is designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have heard on this podcast. The use of any information provided by Nacho Fitness Coach podcast is solely at your own risk.

Connect with us on social media!Instagram | TikTok | Threads | Youtube | Facebook | X (Twitter) | WebsiteThis podcast offers health, fitness, and nutritional information and is designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have heard on this podcast. The use of any information provided by Nacho Fitness Coach podcast is solely at your own risk.

HYROX is all over the fitness internet right now and we finally went full nerd on it — what it actually is, what each of the eight stations involves, what the weights and distances look like in practice, and who this thing is genuinely built for. Spoiler: the burpee broad jumps got an immediate hard no. The ski erg wasn’t far behind. We also got into something a lot of people think about but don’t always say out loud: how much of what you consume online is actually your choice? Between Sara’s News Feed Eradicator setup and Caleigh’s full unfollow-everyone approach, the conversation turned into a real one about what it means to actually curate your experience on social media — and why you don’t owe anyone your attention just because they post. And then somehow: workout playlists, music licensing laws for gyms and fitness classes (genuinely wild), a guy who free-climbed a 101-story skyscraper without ropes live on Netflix, and a check-in on whether the NFC photo shoot is still happening. It is. Probably. 12–16 weeks minimum.Connect with us on social media!Instagram | TikTok | Threads | Youtube | Facebook | X (Twitter) | WebsiteThis podcast offers health, fitness, and nutritional information and is designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have heard on this podcast. The use of any information provided by Nacho Fitness Coach podcast is solely at your own risk.

This week on Nacho Fitness Coach, we did something slightly chaotic—we asked ChatGPT to explain why Caleigh wouldn’t be a good personal trainer… and then read it out loud. Turns out, it had some very specific opinions.We go through each point and unpack what being a trainer actually involves, from patience and repetition to handling clients who don’t always follow through. Along the way, we talk about burnout, personality fit, and whether loving fitness automatically means you should coach other people.By the end, we shift the conversation from “should Caleigh be a trainer?” to “what kind of coach would actually make sense?”—because maybe the answer isn’t no… it’s just not the version everyone expects.Connect with us on social media!Instagram | TikTok | Threads | Youtube | Facebook | X (Twitter) | WebsiteThis podcast offers health, fitness, and nutritional information and is designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have heard on this podcast. The use of any information provided by Nacho Fitness Coach podcast is solely at your own risk.

Caleigh and Sara are back, but this time we’re putting a timer on the chaos. Caleigh gives Sara a topic, sets a three-minute countdown, and lets Soapbox Sara go absolutely feral with a no-holds-barred fitness rant.We bounce through rapid-fire topics, calling out common myths, overcomplicated advice, and the stuff that just needs to be said out loud. Some rants stay on track… others spiral immediately—but every single one is honest, unfiltered, and way too relatable. If you’ve ever wanted someone to just say what everyone’s thinking about fitness, this episode delivers.Connect with us on social media!Instagram | TikTok | Threads | Youtube | Facebook | X (Twitter) | WebsiteThis podcast offers health, fitness, and nutritional information and is designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have heard on this podcast. The use of any information provided by Nacho Fitness Coach podcast is solely at your own risk.