The Revive Wellness Podcast

Your Feelings Aren’t Always Feedback: Stop Fixing What Needs Consistency.

Wed, 20 May 2026 04:00:00 -0400

In this episode, we’re talking about reactivity: the tendency we all have to panic, pivot, overcorrect, troubleshoot, hack at, or abandon the process the moment discomfort shows up.

For so many women, the real obstacle isn’t lack of effort. It’s inconsistency created by emotional reaction.

One bloated day turns into restriction.
One stressful week becomes “nothing’s working.”
One fluctuation on the scale spirals into starting over… again.

But real progress requires something different: the discipline to stay the course long enough for your body to respond.

We will be diving into:

Why reactivity derails your progress
The difference between paying attention and obsessing
Why constantly changing the plan keeps women stuck
And 5-6 common ways I see women sabotage their health, healing, fat loss and muscle growth simply because they panic when something feels off.

This episode is a reminder that healing, fat loss, hormone balance, gut repair, and body composition change all require tolerance for temporary discomfort and uncertainty.

Your body does not need constant intervention.
Sometimes it needs consistency more than correction.

Ready to go deeper?
If you’re a woman over 40 who feels like you’re doing everything right, but your body still isn’t responding the way it used to...this is exactly the work I do.

My coaching is built around identifying what’s keeping your body stuck, rebuilding the environment your hormones need to function, and creating a strategy you can actually execute long enough for it to work.

You don’t need more random inputs.
You need a body that can respond to the right ones.

CLICK HERE TO LEARN MORE!

Join me on Instagram!

My coaching is for women who are ready to stop chasing quick fixes and start building a body that actually responds through smarter nutrition, strength-focused training, functional health insight, and a more sustainable strategy. You can learn more and apply for coaching at revivewellness.health.

Not ready to invest full in coaching? Book a Clarity Consultation!

Try Syntrax! To try to the most delicious, gluten free, lactose free "top of the line" whey isolate AND save 15% follow this link. Discount automatically provided at checkout!

Want some FREE LMNT? Use this link for a FREE sample pack with any order!

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Why Hormone Therapy Fails: A Deeper Look At The Physiology with Matt Cusano FDNP

Wed, 13 May 2026 04:00:00 -0400

Most conversations about hormone therapy focus on the prescription itself- what to take, how much, and when. But far fewer ask a more important question: what kind of body are those hormones entering?

In this episode, I sit down with FDNP and co owner of Ryze Wellness, Matt Cusano to take a deeper look at why hormone therapy sometimes falls flat, even when it’s “done right” on paper. Because hormones don’t create outcomes in isolation, they send signals. And those signals are only as effective as the environment they land in.

We break down the physiology that often gets missed: how chronic stress, poor metabolic health, low muscle mass, blood sugar instability, inflammation, GI issues and impaired detoxification pathways can all blunt your response to hormone therapy. This is the difference between temporarily changing lab numbers and actually creating a body that can respond, adapt, and improve.

Because the goal isn’t just to take hormones.
It’s to become a body that can actually use them.

Follow Matt on IG: @_mcusano

Contact Ryze: https://www.ryzehrt.com/ryze-wellness

Ready to go deeper?
If you’re a woman over 40 who feels like you’re doing everything right, but your body still isn’t responding the way it used to...this is exactly the work I do.

You don’t need more random inputs.
You need a body that can respond to the right ones.

CLICK HERE TO LEARN MORE!

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The Honest Truth About Why You Are Not Gaining Muscle

Wed, 06 May 2026 04:00:00 -0400

If you feel like you’ve been working hard in the gym but your body still is not changing, this episode is for you.

Today, I am having a very frank and honest conversation about what it actually takes to build muscle. We will discuss programming, intensity, fueling, recovery, as well as realistic expectations for rate of muscle growth.

Because the truth is, most women are not failing to gain muscle because their body “just won’t respond.” They are under-eating, under-recovering, not training hard enough, not progressing their lifts, or expecting muscle growth from a body they are still trying to keep small.

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Why the Weight Keeps Coming Back - and What Most Women Miss

Wed, 29 Apr 2026 04:00:00 -0400

If you have spent years dieting, restricting, starting over on Monday, chasing quick fixes, or losing weight only to regain it, this episode is for you.

Today, I am talking about why the vicious cycle of weight loss and regain keeps repeating, what dieting does to your metabolism, appetite, and muscle over time, and why the answer is not more panic, more punishment, or another extreme plan.

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Your Race, Your Pace: Stop Comparing Your Progress to Everyone Else's

Wed, 22 Apr 2026 04:00:00 -0400

In today's episode we are tackling a struggle that most of us (if we're honest)- do battle with at one point or another, and that is we measure ourselves, and our progress against someone else’s timeline.

And today, I am going to be unpacking the quiet ways comparison keeps you stuck… even when you’re doing “everything right.”

Because the truth is—fat loss, gut healing, hormone balance, strength building—none of it happens on a universal timeline. And the more you chase someone else’s pace, the more disconnected you become from what your body actually needs to progress.

We’ll talk about where the human tendency for comparison comes from, how social media exploits that tendency, the emotional, physical and spiritual consequences of comparison, and what you SHOULD focus on, instead.

If you’ve been feeling frustrated, stuck, or questioning whether what you’re doing is working… this episode will help you zoom out, refocus, and stay the course with more clarity and confidence.

Because this is your race. And your pace is the one that actually gets you there.

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BONUS Q&A: Do Akkermansia supplements work? Is almond flour toxic? Bodybuilding & Christianity, MTHFR mutation, and more!

Wed, 28 Jan 2026 04:00:00 -0500

In this bonus Q&A episode, I’m answering some of the most thoughtful (and surprisingly insightful) questions I’ve been getting lately- from gut health and genetics to nutrition myths and .... the intersection of faith and bodybuilding.

We cover:

Hair mineral testing? Worthwhile or not?
Do Akkermansia supplements actually work, or is food the better lever?
Is 'everyone' on a GLP-1? What do I recommend to my clients?
Night sweats on your period
Weight gain around ovulation- normal or not?
Anxiety in response to methylated vitamins on MTHFR
Is almond flour a toxic seed oil?
Do artificial sweetners cause weight gain? And hurt the gut?
Bodybuilding and faith- can you compete in bodybuilding as a Christian?

As always, this conversation is rooted in physiology- not fear, trends, or extremes. My goal is to help you think critically, understand context, and apply what actually matters for your health, training, and life.

If you enjoy these Q&A-style episodes, make sure you’re subscribed to the podcast and feel free to send in questions for future bonus episodes!

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What I Got Wrong About Health And Fitness (and what I believe now!)

Wed, 21 Jan 2026 04:00:00 -0500

In this episode, I’m pulling back the curtain on something we don’t talk about enough in the health and fitness space: changing your mind.

After years as a full-time coach - and working with thousands of clients through training, nutrition, labs, hormones, and gut health - there are several beliefs I once held strongly that I no longer stand behind. Not because I was careless or uninformed… but because experience taught me better.

In this episode, I walk through:

What I got wrong about cardio, walking and overall activity
Why gut health needs to be personalized
How my views on hormones and HRT have changed
Why eating 6x a day is not "necessary" for fat loss
Why sleep matters a lot... alot more than you think
and why humility and adaptability are essential for real health

This conversation isn’t about regret - it’s about growth. If you’ve ever felt confused by conflicting advice, burned out from doing “everything right,” or wondered why what used to work no longer does, this episode is for you.

Because real health isn’t about defending old beliefs, it’s about being willing to learn, adjust, and do better.

Revivewellness.health

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The Real Rules of Fat Loss (Hint: They Aren't What Instagram Says)

Wed, 14 Jan 2026 04:00:00 -0500

If you've ever struggled with fat loss (and let's face it, most of us have) it could be that you are following the wrong rules.

In this episode, I’m sharing the real rules of fat loss, 10 principles most people skip while chasing trends, quick fixes, and “what worked for her” on Instagram.

We’ll cover what actually drives sustainable results: consistent fundamentals, realistic timelines, and data-driven decision making -not perfection, punishment, or white-knuckling.

We’ll also get honest about why many women reach the end of a diet and still feel underwhelmed with their physique, and why the answer is often muscle, not more restriction.

I’ll walk you through the mindset shifts that keep people consistent: building confidence through action, treating dieting like skill development, and dropping the self-hate that quietly fuels burnout and rebound.

This episode is a reset button for anyone tired of starting over, and ready to build fat loss results that actually last.

www.revivewellness.health

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The Importance of Building and Maintaining Muscle for Female Metabolic Health with Gray Gaines Achilles

Wed, 07 Jan 2026 04:00:00 -0500

In today's episode, I sit down with Gray Gaines Achilles to discuss muscle and female metabolic health. Gray has been a certified personal trainer since 2019 and has since dedicated her career to helping individuals build confidence, strength, and a deeper appreciation for movement. She is the co-founder of PHNM Brand Fitness & Nutrition, where she works with clients to create sustainable habits and long-term health.

Today, Gray and I unpack why building and maintaining muscle is one of the most powerful (and most overlooked) strategies for female metabolic health. We talk about muscle as far more than aesthetics — it’s a key driver of insulin sensitivity, glucose regulation, hormonal resilience, metabolic rate, and longevity, especially as women move through perimenopause and menopause.

You’ll hear us break down the mental, emotional and physical benefits of strength training, and why building muscle can be beneficial beyond just aesthetics alone.

We also get practical: how to train for hypertrophy without living in the gym, how to think about other forms of exercise, and what it looks like to pursue strength with wisdom (not punishment). If you’ve ever felt like your body is “changing” and you don’t know why, this conversation will give you clarity and a new path forward.

Connect with Gray: gray@phnmnutrition.com, @gainesxgray on IG

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Adaptive Biology, Not a Broken Body: Why “complicated” health issues are often intelligent responses

Wed, 31 Dec 2025 04:00:00 -0500

So many women are led to believe their body is broken when weight loss, hormones, digestion, or energy feel increasingly “complicated.” When the usual strategies stop working, the narrative quickly shifts to dysfunction, failure, or the idea that something about their body in particular, must be "broken" or "defective". But more often than not, the body isn’t malfunctioning - it’s adapting.

This episode explores the difference between the broken body narrative and the reality of adaptive biology. Symptoms are not random or rebellious; they are intelligent responses to cumulative stress, restriction, under-recovery, and years of pressure placed on the system. When we ignore that context and attempt to override the body with more control or more force (onslaughts of hacks, protocols, peptides, supplements, etc) we often create even more resistance.

By reframing health through the lens of adaptation rather than failure, we can begin to approach healing with strategy and wisdom instead of urgency. This conversation is an invitation to stop chasing band aids and start rooting out solutions, through understanding your body’s signals. Because meaningful, sustainable change doesn’t come from fighting your biology, but from working with it.

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10 Mindset Struggles Sabotaging Your Weight Loss & How to Break Free From Them in the New Year

Wed, 24 Dec 2025 04:00:00 -0500

As the New Year approaches, many men and women double down on goals, only to find themselves stuck in the same cycle of frustration, inconsistency, and self-blame.

In this episode, we’re talking about the real reasons weight loss keeps stalling that have nothing to do with willpower or hormones, and everything to do with mindset patterns running quietly in the background.

I’m breaking down 10 common mindset struggles that sabotage weight loss, especially for women over 40, including:

Perfectionism
All or nothing thinking
Why waiting for motivation is a losing strategy
Why obsessing with the scale can create inconsistency in your actions
How impatience with the process is keeping you stuck
And why chasing quick fixes will never ever yield the results you're after

More importantly, I’ll show you how to recognize these patterns in your own behavior and give you practical, questions for self reflection you can begin to break free from them, without extreme rules, burnout, or another January reset that doesn’t stick.

If you’re ready to approach weight loss in the New Year with clarity, consistency, and confidence, this episode is for you.

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Beyond Protocols & Pills: The Art of Thinking Like a Root-Cause Coach with Jeffrey Su

Wed, 17 Dec 2025 04:00:00 -0500

In today’s episode, I sit down with Jeffrey Su, owner of First Call Out Fitness and one of the most respected voices in the functional health coaching space.

Jeff has been in this field long enough to see trends come and go, and he brings a refreshingly honest, experience-driven perspective on what truly matters when it comes to health and healing.

In our conversation, we unpack how his own views on functional health have evolved, how he defines it today, and the biggest misconceptions circulating on social media.

Jeff breaks down what root-cause healing actually is (not the flashy version people talk about online) and what clients should really be looking for when choosing a coach.

We also dive into the pillars that matter most: nutrition, sleep, stress, and movement. Jeff shares his number one tip for each, along with what he’s most excited about in the functional health space. If you’re wanting clarity in a very noisy wellness landscape, this episode will give you exactly that.

To connect with Jeff, follow him on Instagram: @firstcalloutfitness

To work with Jeff: https://www.firstcalloutfitness.com/

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Fix Your Gut With Your Fork: A Food-First Approach to Better Digestion

Wed, 10 Dec 2025 04:00:00 -0500

In today's episode, we’re breaking down the most common digestive complaints- constipation, diarrhea, bloating, and acid reflux- and getting brutally honest about what your food choices have to do with all of it.

Instead of chasing supplements for your symptoms, I’ll walk you through the specific foods and eating patterns that actually support motility, reduce inflammation, calm reflux, and help you bloat less.

I will also be sharing my “all-star” gut health foods, why they work, so you can start to think about the foods you should be eating, and how you should be eating them… so your gut says "thank you."

If you’ve been feeling frustrated with your digestion, or if you just want to learn what foods help keep a healthy gut healthy, this episode will give you clear, practical steps you can put into practice today, starting right on your plate.

I'll be discussing:

Diarrhea
Constipation
Acid Reflux
Bloating
11 of my favorite gut healthy foods!

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Faith Friday Minute: Knowledge vs Wisdom

Fri, 05 Dec 2025 04:00:00 -0500

Scripture references: Ecclesiastes 12:12

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Navigating the Messy Middle of Your Health & Fitness Journey: Don't Give Up Even When You're Tempted to Quit

Wed, 03 Dec 2025 04:00:00 -0500

The messy middle is that maddening stretch of the journey where your body hasn’t quite caught up to your effort. You’re showing up, you’re doing the work, yet the scale is stubborn, your energy is unpredictable, and every part of you wonders, “Is this even working?”

This is the part most people never talk about—the plateaus, the doubt, the second-guessing, the temptation to throw in the towel. But this season right here? This is the refining fire. This is where real transformation is forged. The women who stay consistent through the messy middle are the ones who actually cross the finish line.

In today’s episode, we’re unpacking the truth about the messy middle—and why it matters far more than you think.

We’ll cover:

What the messy middle actually is
Why it’s a non-negotiable part of every transformation
The most common sticking points in your health and fitness journey
The danger of quitting right before the breakthrough
How to reconnect with your “why” when motivation fades
Why you need to simplify instead of overcomplicate
How to get curious, not judgmental, about your habits
The power of support, accountability, and honest feedback
Why you should adjust the strategy—not the goal

If you’re in that uncomfortable in-between where nothing feels like it’s working… this episode is your reminder that you’re not stuck—you’re being shaped.

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Faith Friday Minute: God's Goodness

Fri, 28 Nov 2025 04:00:00 -0500

Scripture references:

Romans 8:28

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Teddy Pantelis- Functional Health & Female Athletes

Wed, 26 Nov 2025 04:00:00 -0500

In today's episode I sit down to talk with Teddy Pantelis. Teddy is a professional natural bodybuilder, highly respected coach, and a rising leader in the functional health space.

Teddy has produced multiple world champions and is known for his rare combination of evidence-based programming, deep functional health knowledge, and an unwavering commitment to the longevity of his athletes.

Together, we dig into the real issues he sees beneath the surface with high-performing clients—from gut dysfunction and metabolic stress to the lifestyle patterns that quietly hold people back.

Teddy shares how he blends functional testing, strategic nutrition, and foundational lifestyle work to create not just peak physiques, but truly healthy, resilient athletes.

We cover everything from his coaching journey, to the role of diet quality, to why he always prioritizes root-cause work over trendy peptides and quick fixes. If you’re a coach or athlete who wants to understand what actually moves the needle for long-term results, this episode is a must-listen.

Follow Teddy on instagram @teddygrams and visit www.coachteddy.com for coaching inquiries

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Faith Friday Minute: Do you trust more in worry than you do in God?

Fri, 21 Nov 2025 04:00:00 -0500

Scripture references:

Isaiah 46:4
Philippians 4:6-7
Matthew 6:25-34

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When Food Isn't the Fix: Faith-Led Strategies for Emotional Eating

Wed, 19 Nov 2025 04:00:00 -0500

Let’s be real: emotional eating isn’t just about food. It’s about the stories, stress, and self-talk that drive us there. In this episode, we are going deep, and talking about what's REALLY under the vicious cycle of emotional eating that so many people fall into. In this episode we’ll talk about how to break that cycle, not through more willpower, but through renewal of mind, body, and spirit. Because sometimes what we’re craving isn’t food at all, it’s peace, purpose, and the presence of Christ. And freedom around food doesn’t start with perfection, it starts with partnership with Christ

What is emotional eating
How emotional eating traps you in a vicious cycle
How to break the cycle
Pausing to pray
Leaning into scripture
Rooting yourself in your identity in Christ
Inviting community into your journey
Shifting your focus to worship and gratitude

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Faith Friday Minute: Wisdom isn't a concept, it's Christ.

Fri, 14 Nov 2025 04:00:00 -0500

Scripture references:

Proverbs 8:22-31
1 Corinthians 1:30
James 1:5

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When diets don’t work: Digging Into Functional Root Causes of Weight Loss Resistance

Wed, 12 Nov 2025 04:00:00 -0500

Ever feel like you’re doing everything right—tracking, eating clean, training hard—but the scale won’t budge? In this episode, we’re digging into some of the functional root causes of weight-loss plateaus- the things that make the ‘calories in, calories out’ model feel broken. Because while that equation still matters, it doesn’t exist in a vacuum. Hormones, stress, gut health, inflammation, sleep, and metabolic adaptation all play a role in how your body actually responds to that math.

Today we are going to dive into all the behind-the-scenes systems that impact how your body uses- or holds onto- fat. Because sustainable change isn’t just about cutting calories, it’s about fixing what’s under the hood.

If you’ve been doing everything ‘right’ and still feel stuck, this one’s for you!

I will be discussing:

The Gut
Hormone Balance
Loss of Muscle Mass or just Low Lean Body Mass
Systemic Inflammtion
Chronic Infections or Stealth Pathogens
Toxic Burden or Poor Detoxification
Sleep Deprivation or Circadian Rhythm Disruption
Under eating & Over Exercising (Metabolic Adaptation)
Blood Sugar Imbalance

Root Cause Concierge is Live! Your year long membership includes a 3x4 genetic test, twice-yearly comprehensive blood labs, monthly coaching calls with me, and access to discounted supplements. This is concierge-level care designed to give you clarity, confidence, and lasting results and it’s incredibly affordable- your quarterly or yearly investment is comprehensive and includes the cost of all your labs + monthly monitoring and guidance with me! To enroll click here!

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Faith Friday Minute: Stop Striving to "Figure it all out" On Your Own

Fri, 07 Nov 2025 04:00:00 -0500

Scripture references:

Proverbs 3:5
2 Corinthians 5:7
Deuteronomy 29:29

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Weighing In on Worth: Breaking the Scale Obsession

Wed, 05 Nov 2025 04:00:00 -0500

In today's episode we’re going to talk about one of the most frustrating parts of a health journey- and that is the scale.

You know what I’m talking about—those mornings when you step on the scale and the number is up two pounds overnight, and immediately you think What did I do wrong? Omg I’m getting fat. This isn’t working. What do I do? Help!

Somewhere along the way, we allowed how we view ourselves, and our health and fitness progress, to be dictated by a piece of plastic and metal.

We will be diving into what the scale can tell you, what it absolutely can’t, and how to start shifting your focus from chasing a number to cultivating real, lasting health - physically, emotionally, and spiritually.

I'll be breaking down:

the science of scale fluctuations
why we tend to obsess about the scale
practical strategies for reframing your mindset towards the scale

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Season 5: New Changes + What to Expect!

Wed, 29 Oct 2025 04:00:00 -0400

Welcome to Season 5!

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Listener Q&A: Best foods for gut health, what levels of bodyfat are healthy, are weighted vests all hype + the story of how I met my husband!

Fri, 15 Aug 2025 04:00:00 -0400

In today's special bonus episode I'll be answering the following listener questions:

Is walking with a weighted vest worthwhile? Or just another trendy hack?
How often should I reevaluate the supplements that I am taking?
How do you recommend your clients stay motivated?
What level of bodyfat is healthy for women, and for men? Do genetics play a role in bodyfat distribution? And in physique changes?
How did you meet your husband?
Do you think you have to weigh and measure food, track it and count calories to see results?
What foods do you recommend for the gut microbiome, and for the gut lining?
Do you think weight loss drugs will negate the need for health coaches and personal trainers and nutritionists in the future?
What keeps you motivated since you stopped competing?

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Laying Aside the Weight of Perfectionism

Wed, 13 Aug 2025 04:00:00 -0400

In today's episode I am going to be talking about perfectionism, and why perfectionism, is not a part of our story, as Christians. I will be discussing:

What perfectionism is
How perfectionism differs from excellence
What fuels perfectionism
Why perfectionism prevents us from bearing our best fruit in the name of Christ
Why Christians are not called to perfectionism
How to lay aside the weight of perfectionism and step into the freedom Christ died to give us

Apply to work with me

Purchase the Perimenopause Primer here

Learn more about mentoring with me

Labs/Consult Bundle- purchase here!

Grab a one time Self Guided Nutrition & Training Plan

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Friday Faith Minute: Remembering to Remember God's Faithfulness

Fri, 08 Aug 2025 04:00:00 -0400

Several passages in the Bible describe the Israelites setting up pillars or stones as memorials to remember God's faithfulness and miraculous acts. Two prominent examples are Jacob setting up a pillar at Bethel (read Genesis 28:18) and the Israelites erecting twelve stones at Gilgal after crossing the Jordan River (read Joshua 4:1-9). These acts served as visual reminders of God's presence and provision, helping them to remember His faithfulness

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What is Cellulite and can you get rid of it?

Wed, 06 Aug 2025 04:00:00 -0400

In today's episode, by popular demand from my private coaching clients, I am going to be diving into the topic of cellulite. What is cellulite? What causes it? And more importantly, what can be done to reduce it's appearance, naturally?

Body Image and Cultural Beauty Standards
What is cellulite?
What factors contribute to cellulite?
Are medical "cellulite" treatments worth the money?
7 strategies to naturally reduce cellulite

Apply to work with me

Purchase the Perimenopause Primer here

Learn more about mentoring with me

Labs/Consult Bundle- purchase here!

Grab a one time Self Guided Nutrition & Training Plan

DFH Whole Body Collagen

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Friday Faith Minute: Nourishing Yourself Spiritually

Fri, 01 Aug 2025 04:00:00 -0400

Psalm 1:1-2 “Blessed is the one who does not walk in step with the wicked or stand in the way that sinners take or sit in the company of mockers, but whose delight is in the law of the LORD, and who meditates on his law day and night.”

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Belly fat, Bloat and Food Cravings? The healthy foods that could be blocking your fat loss.

Wed, 30 Jul 2025 04:00:00 -0400

Here’s the harsh truth: most of what’s marketed as “healthy” in today’s society is actually just ultra-processed junk in disguise. And if you are frequently consuming these foods, it could be a driving force behind your hormonal imbalances, gut issues, and fat-burning ability—especially after 40.

In this episode, I’m going to be discussing

The science of food versus the morality of food and why it’s incredibly important to distinguish between the two
The different forms of food processing
How processed foods—even the “healthy” ones—keep you overeating
How certain processed foods disrupt hunger hormones like leptin and ghrelin
The surprising way they spike insulin and inflammation
Why they’re absorbed faster, leaving you hungrier
Why a diet rooted in whole, single ingredient nutrient dense foods is always best

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Friday Faith Minute: Hosea 10:12, Plow New Ground

Fri, 25 Jul 2025 04:00:00 -0400

Hosea 10:12: “Plow new ground for yourselves, plant righteousness, and reap the blessings that your devotion to Me will produce. It is time for you to turn to Me, your LORD, and I will come and rain out My blessings upon you.”

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Why Does It Feel Like Results Take So Long?

Wed, 23 Jul 2025 04:00:00 -0400

Why does it take so long to get results? I was asked this- point blank- by a client last week, and it prompted this episode. Why does it take so long to change? Why does it take so long to see results? To feel results? To change your body? To improve your health?

In today's episode I am diving in deep to the answers to these questions, touching on topics like:

Knowing versus doing
Unlearning
Confronting hard truths about ourselves
Growth is painful and scary
Habits take time to develop

If you want to be encouraged, in your health, weight loss or fitness journey, you will enjoy this episode!

SIGN UP HERE TO BE NOTIFIED WHEN THE PERIMENOPAUSE PRIMER IS LIVE- and SNAG THE EARLY BIRD PRICING & BONUSES!

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Faith Friday Minute: Defining God's Goodness

Fri, 18 Jul 2025 04:00:00 -0400

God is good. Today. Tomorrow. Now and always.

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Your Peptide Primer- What are Peptides? How do do they work? Why are you hearing about them everywhere?

Wed, 16 Jul 2025 04:00:00 -0400

In today's episode I am giving you a big picture view of peptides, answering some of the main questions I get from clients and my audience such as:

What are peptides?
How do they work?
What are the different types?
Natural versus synthetic peptides
What are they used for?
What are the potential benefits?
Are there risks?
Regulatory Status, Safety Concerns & Controversies

Curious about working with me? Learn more about my private coaching options here

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Faith Friday Minute: Obedience

Fri, 11 Jul 2025 07:00:00 -0400

"Obedience is our responsibility. Results, are God's." - Lysa Terkeurst

1 Samuel 15:22

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Mitochondria matter: Boosting energy, burning fat and balancing hormones in perimenopause and menopause

Wed, 09 Jul 2025 04:00:00 -0400

In today's episode I am going to be talking about the topic of mitochondria.

What are mitochondria?
Why does mitochondrial health matter?
How do mitochondria impact weight loss and hormones?
How do mitochondria impact energy, mood and aging
What causes mitochondrial dysfunction?
Steps you can take to improve your mitochondrial health

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What my most successful clients do differently (and how you can do it too)

Wed, 02 Jul 2025 04:00:00 -0400

Have you ever wondered why some people are successful and others aren’t? Or asked yourself how do people actually stay consistent? If you've ever seen transformations and asked yourself, how did they do it? What is the secret? What are they doing, that I am not... then this episode is for you.

I’m going to be breaking down the 10 habits my most successful clients have in common and how you can steal them.

Realistic Expectations
Mastery of the Basics
Planning and Preparing
Self Accountability
Recovery from setbacks
Focusing on More Than Weight loss
Openness to Being Coached
Flexibility with Goals
Focused on Themselves, not Everyone Else
They are Focused on Building a Lifestyle

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Breaking Down the Best Training Strategies For Perimenopausal & Menopausal Women

Wed, 25 Jun 2025 04:00:00 -0400

In today's episode I am breaking down the best training methods for women in perimenopause and menopause.

I will be discussing:

Why weight gain and belly fat become issues in perimenopause and menopause
Strength Training strategies for perimenopause and menopause
The importance of heavy lifting and progressive overload
Sprint Interval Training, improved insulin sensitivity, stronger mitochondria, and improved fat burning
Jump training (plyometrics)
Walking
Yoga
How to put it all together

Links to the study I mentioned in the episode is here and here

Learn more about your options for working 1:1 with me: https://www.revivewellness.health/services

Schedule a free call with me here

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Optimizing Your Circadian Rhythm for Fat Loss

Wed, 18 Jun 2025 04:00:00 -0400

I'm sure you have heard the term "circadian rhythm" before, but what exactly, is it? How does it work? And more importantly, how does it impact your metabolism, body fat and weight loss?

In today's episode I will be discussing:

What your circadian rhythm is
How your circadian rhythm works
How light exposure plays a crucial role in circadian rhythm regulation
The impact of your circadian rhythm on metabolism, hormones, body fat and weight loss
How to optimize your circadian rhythm to get the most out of your weight loss efforts

Thank you to PURE FACTOR FORMULATIONS for being a part of this episode: www.purefactorformulations.com code REVIVE10 at checkout

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Seeking Rest: How to Slow Down When It Feels Like Life Won't Stop

Wed, 11 Jun 2025 04:00:00 -0400

Does your life feel a little bit like a juggling act? Like you are juggling a million balls, and, at any moment, they're all going to come crashing down?

The downstream effects of living life rushed, overwhelmed, anxious, unrested, and unrelaxed, are systemic.

In today's episode I want to talk about how you can slow down, and find rest, not in the absence of life being busy, but in the midst of it.

I will be discussing:

Jesus as the source of rest
Jesus' intention in coming to earth (John 10:10) and the full and abundant life He died to give to us
How Jesus Himself models rest for us, and calls us to rest, not after we work but in the midst of work
Jesus as our Good Shepherd, He is worthy of our trust
Four tangible strategies to finding rest, even when life is busy.

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Revisiting GLP-1s- Physiological considerations, my honest thoughts and more!

Wed, 04 Jun 2025 04:00:00 -0400

In recent years, the fitness industry has witnessed a notable surge in the utilization of GLP-1 and now also GIP agonists, as a novel approach to enhance weight loss outcomes.

In today episode I'm revisiting the topic (I did another episode on GLP-1s in Season 2, you can find that episode HERE) of GLP-1s. I will be discussing:

The surprising usage statistics and rapid increase in prevalence of this drug class
The widespread misuse, and over prescription of this drug
What the use of these drugs says about how society views the obesity epidemic
How GLP-1 impacts motility in the GI tract and those long term consequences
who might benefit most from these medications, versus who should steer clear
My personal thoughts

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The Cost of Getting Lean- Is it worth the tradeoff?

Wed, 28 May 2025 05:00:00 -0400

Have you ever wondered what it costs to achieve that "look"? To lose weight? To have a lean and defined physique? What do you have to do more of? What do you really have to give up?

In today's episode I'm going to be discussing some of the tradeoffs as you attempt to lose fat and improve your health.

Can you get really lean with just a few basic tweaks?
Does getting lean always have to involve extreme tactics?
What are healthy levels of bodyfat for men and women?
What does it take to move from overfat, to healthy, to lean, to supe lean?
How to set realistic expectations for your own health and weight loss journey
What questions you should ask yourself before setting your goals and expectations

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Demystifying "Maintenance"

Wed, 23 Apr 2025 04:00:00 -0400

In this bonus, impromptu episode, I'm going to be talking about maintenance. If you've spent any time in the online space, learning about diets, and fat loss, you've likely stumbled into the term "maintenance". But what is maintenance?

What can you expect in maintenance?

What does maintenance look like and feel like?

Is it even possible to really maintain your results? Maintain your weight?

Is it realistic to expect to be able to do this whole thing forever and never have to hire a coach again?

How do you make this whole health and fitness thing work, in the context of vacations, travel, and social events?

I'll be diving into all of these questions and more in this short episode!

Enjoy!

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Natural (Hormone Free) Strategies to Mitigate Perimenopause & Menopause Symptoms

Wed, 05 Mar 2025 04:00:00 -0500

I am closing out Season 3 of this podcast with a listener request: alternatives to hormone therapy for managing and mitigating perimenopause/menopause symptoms like insomnia, sleep disturbances, hot flashes, night sweats, brain fog, anxiety, mood swings, low energy, weight gain and more!

I will be discussing:

Mindset around perimenopause, menopause and aging
What hormone therapy can and cannot do
The difference between HRT and Hormone Therapy
The driving force behind the majority of symptoms in perimenopause/menopause
Seven foundational strategies you can implement today that can help mitigate almost all symptoms
Specific strategies for hot flashes & night sweats
Specific strategies for sleep
Specific strategies for migraines
Specific strategies for brain fog/energy

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Friday Faith Minute: Passing up Your Birthright for Beans

Fri, 28 Feb 2025 04:00:00 -0500

Welcome to your Friday Faith Minute! Every other Friday of the month I'm going to bring you a quick hit of scripture inspiration, to help hold you in God's Word and remind you of all the power, strength and blessing available to you in Christ. These mini scripture hits will be just a few minutes in length, and (I'm hoping) will be a wonderful way to quickly lift you in mind, spirit and body.

Today's verse: Genesis 25:29-33 “One day when Jacob was cooking some stew, Esau arrived home from the wilderness exhausted and hungry. Esau said to Jacob, “I’m starved! Give me some of that red stew!” (This is how Esau got his other name, Edom, which means “red.”) “All right,” Jacob replied, “but trade me your rights as the firstborn son.” “Look, I’m dying of starvation!” said Esau. “What good is my birthright to me now?” But Jacob said, “First you must swear that your birthright is mine.” So Esau swore an oath, thereby selling all his rights as the firstborn to his brother, Jacob.”

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How To Balance Your Hormones After Birth Control

Wed, 26 Feb 2025 04:00:00 -0500

In today's episode I'm going to be diving into how you can support your body naturally, if you've been on hormonal birth control and have decided to transition off.

I will be discussing:

How birth control impacts female hormones
The differences between IUDS (hormone inclusive and hormone free) and the OCP
Side effects of using birth control
The five areas I focus on with my clients when helping them transition off birth control
Post birth control syndrome and potential struggles coming off of birth control
How to replenishing nutrient stores
How to heal and support the gut
Supporting hormone detox
Identifying Hormone Imbalance (if any)
Reversing Metabolic Mayhem
Supplements that help
Diet and lifestyle strategies

Please keep in mind when listening to this episode these are generalized guidelines, not personalized recommendations. Every womans body is unique, and every womans body will have unique needs when coming off of birth control.

I highly recommend working one on one with a coach or practitioner who understands the potential side effects of being on and transitioning off the pill and is comfortable addressing post-birth control syndrome.

LINK TO : What Your Doctor Isn't Telling You About Hormonal Birth Control

LINK TO: 47 Ways to Heal a Dysregulated Nervous System

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Having a Higher Purpose for Your Diet: How Christian Women Should Approach Dieting

Wed, 19 Feb 2025 04:00:00 -0500

Today I’m going to be talking about dieting, specifically, offering some insight, on how Christian women should consider how they approach the dieting.

Many Christian women struggle to wade through the diversity of opinions about diets, and how we should approach the topic of dieting. Many even question whether we, as Christ followers, should even be giving priority over to our bodies in this way, at all.

In today's episode I will be talking about how we, as Christian women can approach dieting, or the pursuit of any physique goal from a biblical viewpoint.

We diet to be generous to others
We diet because our bodies matter to God
We diet in view of our freedom in Christ
We diet knowing that our joy is in Jesus, not results

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Friday Faith Minute: Joy in Jesus

Fri, 14 Feb 2025 04:00:00 -0500

Welcome to your Friday Faith Minute! Every other Friday of the month I'm going to bring you a quick hit of scripture inspiration, to help hold you in God's Word and remind you of all the power, strength and blessing available to you in Christ. These mini scripture hits will be just a few minutes in length, and (I'm hoping) will be a wonderful way to quickly lift you in mind, spirit and body.

Today's verse: Genesis 29:31-35 "When the Lord saw that Leah was not loved, he enabled her to conceive, but Rachel remained childless. Leah became pregnant and gave birth to a son. She named him Simeon, for she said, “It is the Lord Who has seen my misery. Surely my husband will love me now. Leah gave birth to a second son and named him Reuben. Then she said, “The Lord has taken away my sorrow. Surely now my husband will love me more than he does Rachel. A third time she conceived, and when she gave birth to a son she said, “Now at last my husband will hold me close, because I have borne him three sons.” So he was named Levi. She conceived again, and when she gave birth to her fourth son, whom she named Judah, she said, “This time I will praise the Lord.” Then she stopped having children."

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Making Sense of Supplements: How to choose the best products for your goals

Wed, 12 Feb 2025 04:00:00 -0500

In today's episode- by popular request- I'm diving into all things supplements!

Are supplements regulated?
Are supplements safe?
The three questions you should ask yourself before purchasing a supplement
Factors to consider when looking for a supplement
Sourcing
Additives, binders and fillers
Testing
Efficacy
Research
Proprietary blends
My favorite supplement brands

Podcast episode links:

Pure Factor Formulations, use code Revive10 for 10% off!

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Practical Strategies for Alcohol Free Socializing

Wed, 05 Feb 2025 04:00:00 -0500

Today's episode is the third and final episode in a three episode series discussing alcohol.

If you missed episode one: An honest conversation about alcohol and health

If you missed episode two: Why I used to drink, and now I don't: Rethinking your relationship with alcohol

Today's episode is all about practical strategies for how you can socialize alcohol free in settings that involve alcohol. I will be discussing how to approach socializing mentally, offering valuable perspective shifts and encouragement as well as giving you tangible strategies such as using a decoy drink so that you can successfully navigate parties and get togethers alcohol free.

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Friday Faith Minute: The importance of rest

Fri, 31 Jan 2025 04:00:00 -0500

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Why I used to drink, and now I don't: Rethinking Your Relationship with Alcohol

Wed, 29 Jan 2025 04:00:00 -0500

In today's episode, which is the second in a series of three episodes centered around the topic of alcohol, I am going to be diving into the reasons why we start to drink, and often continue to drink, even at the expense of our health and wellbeing. Reasons like:

To relax
As a reward
FOMO
To assuage social anxiety
To boost confidence in social settings

I will also be sharing my personal history with alcohol and drinking. I used to be someone who drank. Yet I am now somebody who does not drink, and hasn't drank in over 12 years.

I will share what changed for me, and will also be sharing some of the questions I asked myself when I began rethinking my relationship with alcohol.

I'm hopeful this episode will help you "challenge" some of the beliefs you have about alcohol and it's role in your life.
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An honest conversation about alcohol and health

Wed, 22 Jan 2025 04:00:00 -0500

In today's episode, I am going to be diving into the connection between alcohol, and health. This is the first in a three episode series discussing alcohol.

I will be having an honest conversation about the science surrounding alcohol consumption and how it impacts whole body health.

The connection between alcohol and weight loss struggles
How the health space has failed to be honest about the dangerous effects of drinking on the physical, mental and emotional health
Alcohol as a toxin
How the body breaks down alcohol
Alcohol as a metabolic block
Alcohol and blood pressure
The impact on heart health
How drinking changes brain physiology
Neurotransmitter production and drinking
How drinking impacts sleep architecture
How alcohol impacts hormone production and balance
HPA Axis and drinking
Drinking and it's effect on the gut microbiome and gut health
Muscle growth, recovery and drinking
How much alcohol is deemed "safe" by the experts

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Friday Faith Minute: The Hard/Good Life

Fri, 17 Jan 2025 04:00:00 -0500

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How to Care for Your Body in Light of the Gospel

Wed, 15 Jan 2025 04:00:00 -0500

In today's episode I want to talk about five ways in which the Gospel guides us into an understanding of how we should think about body stewardship, or biblical care for the body:

God wants us to worship Him with our bodies
God wants us to be disciplined, not lazy or idle with our bodies
God has purchased our bodies, with the blood of His Son, therefore we do not own them, He does, and how we treat them, matters
Christ wants to show His strength through the weaknesses of our bodies
We need to remember that one day, God will give us new bodies

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6 Things to Let Go Of if You Want to Lose Weight in 2025

Wed, 08 Jan 2025 04:00:00 -0500

In today's episode, I'm diving into six sneaky reasons you have not be making progress in the past. HINT: this podcast is not about calories, and it's not about macros, it's not about exercise, or supplements, or even gut or hormone health. These six things that I'm going to discuss today have to do with the main driver behind weight loss: YOUR MIND.

I'm going to be talking about:

Self belief
Expectations vs priorities
Short sightedness and being stuck in "diet mentality"
Education vs implementation
Inability to tap your own inner wisdom
Fearing failure

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Friday Faith Minute: A Biblical Approach to New Years Resolutions

Fri, 03 Jan 2025 04:00:00 -0500

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How to Strengthen Your Willpower + Conquer the Holiday "Screw It's"

Wed, 18 Dec 2024 04:00:00 -0500

In today's episode I'm discussing the concept of willpower. What is it? How do we define it? And more importantly, what can you do to have more of it?

I'll also be discussing willpower as it pertains to the holidays. We are approaching the weeks of Christmas and New Years, weeks where most Americans are tempted to say "screw it" and put their health and physique intentions on hold.

In this episode I'm going to provide you with some very basic strategies for conquering the holiday screw its by increasing your willpower!

What is willpower?
Willpower is not a moral failing
There is a physiological component to willpower
You can deplete willpower or replete it based on your daily habits
Setting non negotiables for the holiday season
How non negotiables help INCREASE willpower and prevent the holiday screw its

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Faith Friday Minute: Fear of Failure

Fri, 13 Dec 2024 04:00:00 -0500

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It's not your hormones- the real root cause of your menopausal issues

Wed, 11 Dec 2024 04:00:00 -0500

In today's episode, I am going to be talking about the root cause (the real root cause) of your menopausal struggles. Symptoms like weight gain, belly fat, night sweats, achey joints, low libido and mood swings are some of the main reasons my clients come to me for coaching. And the majority of them think their issues are coming from shifting hormones. But to correct these symptoms, and lose the weight, we have to go much deeper than just "hormones". I'll be discussing:

The body's drive and desire to be in homeostatsis
The importance of mindset and nervous system regulation as being foundational to creating health and thriving in menopause
Mitochondrial dysfunction
Gut imbalance
Liver issues
Adrenal problems
How all of this accumulates into a poor menopausal experience

This episode is a goldmine!

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Why You Aren't Being Consistent with Food Prep & Meal Planning

Wed, 04 Dec 2024 04:00:00 -0500

In this week's episode- by popular demand- I am going to be talking about food prep and meal planning. Many of my clients, and many of my listeners, struggle with the concept of cooking, and meal planning, and in todays episode, I want to dig into the real reasons as to why that may be. I will be discussing:

Cooking, eating, food and meal times as a priority
Common excuses or objections to meal prep (lack of time, lack of skill, etc)
Why cooking from scratch and meal planning matters
Offer three easy strategies to get started cooking and meal planning

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Friday Faith Minute: Emotions do not need to dictate your actions

Fri, 29 Nov 2024 04:00:00 -0500

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Friday Faith Minute: Delayed Gratifcation

Fri, 15 Nov 2024 04:00:00 -0500

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Faith Friday Minute: Hustle Culture ain't holy

Fri, 01 Nov 2024 05:00:00 -0400

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Friday Faith Minute: Seek the Source

Fri, 18 Oct 2024 04:00:00 -0400

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Friday Faith Minute: Self Control

Fri, 04 Oct 2024 04:00:00 -0400

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The Power Of Sleep + How to Get More of It!

Wed, 18 Sep 2024 04:00:00 -0400

We sleep less as a society than we ever have, and we are fatter and sicker as a society than we have ever been? Think that's a coincidence? It's not.

In today's episode I am diving into sleep:

Why aren't we making sleep a priority?
Why should we make sleep a priority?
How sleep impacts our health and weight
Strategies you can begin implementing today to get more sleep

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The Most Common Stress Related Questions- answered!

Wed, 11 Sep 2024 04:00:00 -0400

In this week's episode we are talking about stress. Specifically I am answering 8 of the most common questions I get about stress:

Is stress bad for you?
What are the signs of stress?
Is my stress making me lose weight/gain weight?
How can I stop stress eating?
How do I get rid of stress?
How do I fit in self- care?
Is there a diet that will help me reduce stress?
Is there anything you recommend to calm stress fast?

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Does Intermittent Fasting Work For Women?

Wed, 04 Sep 2024 04:00:00 -0400

I am going in depth in todays episode about all things intermittent fasting and how it impacts women's physiology, women's hormones, women's health, women's weight and women's fertility.

What is intermittent fasting?
How does intermittent fasting impact women and men differently?
How a negative energy balance, and fasting, throws off women's hormones
What does the research tell us?
How does IF impact women at different phases of a woman's life?
If you do want to try fasting, how should you start?
If fasting isn't working for you, what to do instead!

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Conquer your cravings: Break the sinister cycle that makes you overeat.

Wed, 28 Aug 2024 04:00:00 -0400

Let's dive into everyone's favorite topic (or not so favorite topic)- FOOD CRAVINGS.

What are they?
Why do they happen?
How does a craving differentiate from true hunger?
And most importantly- what are strategies you can use to tackle a food craving when it hits?

In today's episode we are diving into food cravings, and I promise you are going to walk away not just with an understanding of how and why cravings occur, but most importantly, how to respond to them properly when they do!

Schedule a free connection call with me

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Is Ozempic Ruining Your Metabolism + Tips to Increase GLP-1 naturally

Wed, 21 Aug 2024 04:00:00 -0400

In today's podcast I'm tackling the topic of Ozempic. While the benefits of this drug are everywhere, what's less talked about, are the downsides to using this drug.

I want to cover those downsides, the potential risks (especially when discontinuing Ozempic) share some practical strategies to mitigate the negative metabolic effects if you are on Ozempic or want to take it, and then lastly, offer you natural science backed alternatives to using these drugs- alternatives that will work just as well, for LIFE, with no side effects whatsoever.

I will be discussing:

How these drugs work
How did we get here? Where these drugs are so popular and widespread used?
The impact of Ozempic on weight loss and maintenance.
Potential downsides of rapid weight loss, including muscle loss and metabolic adaptation.
Practical strategies to mitigate muscle loss and maintain metabolic health if you do chose to use these drugs
Natural science backed ways to increase GLP-1 in the body without taking Ozempic

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Does God Care About My Body?

Wed, 14 Aug 2024 04:00:00 -0400

In today's episode, I want to tackle the question: Does God Care About My Body? As Christians, many of us tend to emphasize the spiritual over the physical, yet, as I'll discuss today, God created us as embodied souls. He chose to give us a physical body. And only when we understand how much our bodies matter to God will we truly be able to value our bodies ourselves.

If you have not already listened to my episodes discussing body stewardship, I recommend starting with Episode 3 "What is Body Stewardship?"

And Episode 6 "Idols that prevent us from stewarding our bodies well."

In today's short episode, I simply want to take us into Scripture, so that you understand what God thinks about the physical body, why it matters to Him, and why, consequently, it should matter to us.

I'll be discussing:

How unawareness of how much God values the body is part of the reason why we fail to value our own bodies
God created us as embodied souls for a reason
Scriptural references as to why the physical body matters
How a biblical view of the body can help shape the way we view our bodies and care for our bodies

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Is Body Recomposition Possible?

Wed, 07 Aug 2024 04:00:00 -0400

Is it possible to lose fat and build muscle at the same time?

In this week's episode I'm tackling a controversial topic in the health and fitness space- the topic of body recomposition. I'll be discussing:

Is it possible to lose fat and build muscle at the same time?
Who is it possible for?
Even if body recomposition is possible, is it practical?
How you can make recomposition more possible with nutrition, exercise, and lifestyle

PODCAST LISTENERS ONLY- Use this link and automatically save $50 off on your Labs/Consult Bundle!

This bundle includes:

Initial intake
Initial consultation (60 minutes) & discussion of what labs are needed
Lab interpretation (I can order for you or you can order for yourself)
Personalized suggestions based on the labs (nutrition, lifestyle, supplementation, general/ basic exercise guidelines)
30 minute followup via phone at 3 months.

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A Crash Course On Your Hormones (What You Need to Know!)

Wed, 31 Jul 2024 04:00:00 -0400

In today's episode I am giving you a "crash" course in hormones! What are hormones, really? How do they work in the body? What processes do they influence? How do you know if your hormones are off? And most importantly, what are some of the most powerful ways you can naturally balance your hormones?

We will be unpacking it all in today's episode!

What are hormones?
How do hormones work in the body?
Testosterone
Estrogen
Cortisol
Insulin
T4 & T3
Best strategies for nutrition, sleep, training, stress and environment to naturally balance your hormones!

PODCAST LISTENERS ONLY- Use this link and automatically save $50 off on your Labs/Consult Bundle!

This bundle includes:

Initial intake
Initial consultation (60 minutes) & discussion of what labs are needed
Lab interpretation (I can order for you or you can order for yourself)
Personalized suggestions based on the labs (nutrition, lifestyle, supplementation, general/ basic exercise guidelines)
30 minute followup via phone at 3 months.

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How to lose the weight and keep it off

Wed, 24 Jul 2024 04:00:00 -0400

Weight loss versus fat loss. These two terms are often used interchangeably, however they mean something very different and that's exactly what I'm diving into in this episode. Once you understand the differences between weight loss and fat loss, you will understand how to lose weight the RIGHT way, and keep it off. For good.

We will be unpacking:

Weight loss versus fat loss- what is the difference?
Why a focus just on losing weight almost always leads to weight regain
Metabolic adaptations to weight loss
How to shift from a focus on losing weight to losing fat
The importance of muscle in metabolism and weight maintenance long term

This episode offers 4 action steps you can take TODAY to focus on fat loss, not just weight loss!
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7 Dangers to Your Gut Health

Wed, 17 Jul 2024 04:00:00 -0400

Today, I'm going to talking about 7 universal "dangers" to the health of your gut, seven things science has shown to impact the health of your gut in a negative way.

I will be discussing:

Antibiotics
Alcohol
Dehydration
Environmental Toxins
Sleep deprivation
Ultra processed foods

AND- most importantly, offering actionable takeaways for you on how you can IMPROVE the health of your gut!

Be sure to check out EPISODE 8- "The Role of the Gut in Weight Loss, Fat Loss & Physique Change".

HELPFUL LINKS:

Learn more about my Labs/Consult Bundle here and use this form (mention the code REVIVE50 to save $50 on your labs/consult bundle) to schedule a 1:1 call with me!

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5 Ways to change how your body looks without changing what you eat

Wed, 10 Jul 2024 04:00:00 -0400

In today's episode I want to talk about 5 easy ways you to change how your body looks without changing a single thing that you eat!

We will be discussing:

Primary food versus secondary food
How mental, emotional, spiritual and physical health are interconnected
How simple strategies are often the biggest drivers of change: walking, sleeping, eating slowly, spending time in nature and practicing joy

LINKS:

Happy Light

Custom Gratitude Journal

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Overcoming all or nothing thinking

Wed, 03 Jul 2024 04:00:00 -0400

In today's episode I am taking on one of the biggest limiting factors I see in the clients I work with: ALL OR NOTHING THINKING.

How often have you caught yourself saying things like:

I eat great during the week but I “always” binge the weekends.
I “never” make it more than three weeks into a diet before I mess it up.
Now is not a good time. There’s too much happening. I’ll start when I can give it all my attention
I just downed a row of Oreos. Well, I guess my diet is “ruined” might as well finish the whole package.

This is all or nothing thinking and I promise you, it is hurting your ability to reach your goals.

Today I'll discuss:

What is all or nothing thinking?
Why do we do it?
What are the negative effects of all or nothing thinking?
A step by step process for working your way out of all or nothing thinking

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Being your own health advocate: Navigating conventional and functional medicine

Wed, 10 Apr 2024 04:00:00 -0400

In today's episode, the last episode of season 1, I am diving into what it means to be your own health advocate.

If you've ever left a doctors appointment frustrated, confused, unvalidated and unheard, this is going to be a valuable episode for you.

In it I discuss:

Conventional health versus functional health, how they differ
Acute care versus chronic care
Five ways to prepare ahead of time to get the most from your doctors visits
A simple three step process you can follow if you don't get the answers you're looking for from conventional medicine

Drop your suggestions for season 2 topics here (It's anonymous!)

Today's sponsor is LMNT. To try LMNT, use this link and you'll receive a FREE sample pack with any order!

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What your doctor isn't telling you about hormonal birth control

Wed, 03 Apr 2024 04:00:00 -0400

In today's episode I'm tackling a trending topic- hormonal birth control.

Ironically, this episode is releasing in the wake of a controversial Washington Post article (which I will link below in the show notes) about the explosion of women who are stopping their birth control because they aren't have a positive experience while on it.

I have blogged on this topic in years past, and done several posts on Instagram, but I wanted to do a full podcast, because it's something I feel very very passionate about.

Women deserve to have all the information PRIOR to taking birth control, and unfortunately many times they are not given this by their providers.

In today's episode I will discuss:

The widespread use of hormonal birth control
The dangers of giving birth control use to teenage girls
Why natural ovulation is important for women's health
Why birth control is not a true root cause solution, at best it is symptom management
The short and long term side effects of birth control use

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Washington Post article

LMNT- grab a free sample pack!

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How to approach social settings with people who do not share your goals

Wed, 27 Mar 2024 04:00:00 -0400

How can you approach social settings, social events, picnics, birthdays, parties, dinners out, get togethers, etc in light of the fact that you're trying to create change in your habits around food and eating?

In today's episode, this is the topic I'm tackling.

I will discuss:

How giving others the benefit of the doubt can go a long way to changing your experience
The importance of communication and asking for support
How you can view these situations as opportunities to show up as future you
Why watching your words matters a great deal
What to do when people are negative, nasty or mean towards you or your new health habits
Respecting others food choices earns that respect in return

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A Conversation About Body Image and the "Love Your Body" Lie

Wed, 20 Mar 2024 04:00:00 -0400

Love your body.
Love yourself.
You're perfect the way you are.

Messages like these sound pretty good don't they?

But in todays podcast, I dig deeper. I take us into scripture, which reveals not only that the message of "love your body, love yourself" isn't biblical, it's also not the panacea to body image struggles that it's marketed to be.

I'll discuss:

What body positivity/love your body is
Why it's an impossible and unnecessary ask
The slippery slope of self love
Caring for the body versus loving the body
How scripture addresses the body and body image
The REAL solution to body image struggles isn't ourselves. It's Jesus.

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The role of the gut in weight loss, fat loss and physique change

Wed, 13 Mar 2024 04:00:00 -0400

In this weeks episode I discuss the three main ways in which the health of your gut has a direct impact on your body's ability to lose weight, lose bodyfat and gain muscle.

The three main ways are:

The microbiome
Digestive function
The mucosal lining

I also share simple strategies you can begin to implement TODAY to take better care of your gut!

Address sleep
Address stress
Manage exercise and recovery
Eat a nutrient dense diet rich in healthy variety
Space your meals appropriately
Improve meal time hygiene
Include natural probiotics, fiber and polyphenols and prebiotics

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7 Reasons You Are Struggling With Consistency

Wed, 06 Mar 2024 04:00:00 -0500

Consistency is probably the single most important thing if you want results yet it is also the biggest thing people are struggling with when they come to me.

In honor of my 7th podcast episode, I'm unpacking 7 reasons you are struggling with consistency!

You have not accepted being lean and healthy in todays culture will always require extra work
If you cannot do it perfectly you don't do it at all
You chase diets, you don't build habits
You're trying to change too much too fast
You're results focused not behaviors focused
You're planning based on your "best" day not your typical day
You aren't addressing your mindset

+ a BONUS!

Lets Talk- Schedule your FREE strategy call today!
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Food, Exercise and Rest, the Three Idols that Prevent You From Stewarding Your Body Well

Sun, 25 Feb 2024 08:00:00 -0500

In today's episode I'm deep diving into three idols that might be preventing you from stewarding your body well. These areas are Food, Exercise & Rest. Your relationship with, and perspective towards these three areas play a huge role in the decisions you make in the name of body stewardship.

In this episode we will discuss:

What is body stewardship (I recommend going back and listening to Ep.3 FIRST if you've not listened to it already)
the Idol of Food
the Idol of Exercise
the Idol of Rest
Closing

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Stop Overthinking Daily Scale Fluctuations

Wed, 21 Feb 2024 05:00:00 -0500

Do you really struggle with daily scale fluctuations? If so, grab a cup of coffee, a notebook and a pen, because today I'm going to be explaining WHY the scale fluctuates and how you can make sense of it moving forward.

We will discuss:

Why weighing yourself can be helpful on your journey (this is a great systematic literature review: https://pubmed.ncbi.nlm.nih.gov/25521523/)
The three main reasons people get emotional and irrational when self weighing
Do daily fluctuations even matter?
Changes in body weight versus changes in body fat
The seven main contributing factors to daily fluctuations
How to best self weigh to minimize fluctuations
Top 3 take home points

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The Importance of Developing Delayed Gratification

Wed, 14 Feb 2024 05:00:00 -0500

Delayed gratification is the act of resisting an impulse to take an immediately available reward in the hope of obtaining a more-valued reward in the future.

In today's episode I'll be discussing:

What is delayed gratification
Why delayed gratification is dying
Why delayed gratification is crucial if you want to reach a health or physique goal
6 action steps you can begin to take today, to develop delayed gratification

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What is body stewardship?

Wed, 07 Feb 2024 05:00:00 -0500

In today's short podcast, I wanted to introduce you to a concept that has dramatically impacted how I approach the care of my body. And that is "body stewardship."

I will define what body stewardship is, what it is not, and hopefully prompt you to think about this concept and how it applies to your own perspective towards your body and the way in which you care for it.

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Four Barriers to Fat Loss That Have Nothing to Do With Diet and Exercise

Tue, 30 Jan 2024 05:00:00 -0500

In today’s episode, I’m going to be talking about four heavy hitters when it comes to losing body fat.

These are aspects of the physique change process that aren’t often talked about because truthfully they’re probably the hardest to address, but that's exactly why I want to dive into them in today's episode.

They are:

The connection between stress, weight and hormonal balance
The connection between emotional well-being and weight loss resistance
The muscle mass/ weight loss connection
Underlying unaddressed health issues

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Introducing the Revive Wellness Podcast

Sat, 20 Jan 2024 12:00:00 -0500

Welcome to the FIRST episode of the Revive Wellness Podcast! In this brief episode I introduce myself, explain my vision and goals with this podcast and what you can expect when tuning in!

Make sure you subscribe to this podcast to be notified when new episodes drop and PLEASE leave me a five star review and share with a friend!

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