Is your gut secretly sabotaging your hormones, energy, and weight—no matter how “healthy” you try to eat? In this episode of the Intentional Health for Women podcast, host Garrett GQ Query takes you behind the curtain on what’s really going on when your digestion, mood, and body feel out of control—debunking the “just eat more greens” cliché and shining a spotlight on the realities of modern gut dysfunction.

Meet Lexi—a busy mom who went from being terrified to eat (thanks to painful bloating, stubborn constipation, and exhaustion that left her unable to play with her son) to finally taking back her health. Lexi’s day-to-day was hustling to survive, grabbing caffeine and snacks on the run, and riding a blood sugar rollercoaster that amplified cravings and crashed her energy. Even after labs came back “normal,” she knew something was off. It took digging deeper—addressing her meal habits, stress, gut health, and even stealth factors like breast implants—before she could truly thrive again.

In this raw, myth-busting conversation, you’ll learn:

• Why your gut is truly your body’s “hormone command center”—and 70-80% of your immune system lives there.
• How everyday routines like distracted eating, poor meal choices, and sitting all day set you up for digestive disaster.
• What a “modern mom hustle” day really does to your gut (and why meal plans alone can’t fix it).
• Why “normal” labs can miss hidden dysfunction—and which symptoms matter more than numbers.
• The basics every woman should know for true gut healing: intentional eating (not just what you eat but how), protein and fiber at every meal, managing your biofeedback, and supporting gut health beyond quick fixes or TikTok trends.
• A high-level, realistic gut game plan that doesn’t rely on fad diets or influencer protocols, but instead emphasizes real food, real lifestyle shifts, and relentless curiosity about your body’s feedback.

If you’re tired, bloated, inflamed, and sick of being dismissed or gaslit for how you feel—this episode will have you nodding along, taking notes, and, most of all, realizing you’re not broken…and you’re definitely not alone.

Don’t settle for surviving when you’re worthy of thriving. Listen, share, and take the first step toward your healthiest, most intentional self.

If Your Period Feels Like a Punishment, This One's For You

Rolling into Zoom meetings at 9 AM feeling like you've been hit by a truck? Counting down the days until your next cycle with pure survival in mind? You're not alone—and you're definitely not broken.
In this episode, I share Izzy's story—a 25-year-old powerhouse in the business world who was told her only option for debilitating periods was to literally burn away her uterine lining. Spoiler alert: that wasn't the answer.

What we cover:

• Why the "eat less, move more" mantra is built for men's hormones, not women's complex 28-day cycle
• The critical lab markers your doctor probably isn't checking (and why "normal" doesn't mean optimal)
• How chronic restriction and overtraining sabotage your hormones and gut health
• The science behind cycle-based nutrition and why you need 2-3% more calories during your luteal phase
• Practical strategies for training with your cycle, not against it
• Why your period symptoms are red flags, not punishments

Izzy's results in 12 weeks:

• 18 pounds down (mostly inflammation)
• Regulated, pain-free cycles
• Waking up before her alarm with energy
• Glowing skin and deep sleep
• Training only 2-3x per week with better results

If you've been told surgery is your only option, that your labs are "normal," or that you just need more willpower—this episode is your wake-up call.
Your body isn't failing you. The system is.
Remember: We are not normal. We are intentional.

In this powerful episode, Garrett "GQ" Query reveals why thousands of women are being told their thyroid is "normal" while they suffer from crushing fatigue, unexplained weight gain, hair loss, brain fog, and constant cold. Drawing from his personal journey of overcoming severe health challenges, Garrett exposes the critical flaw in standard thyroid testing that leaves countless women undiagnosed and untreated.

If you're exhausted despite sleeping 9 hours, your hair is coming out in handfuls, you can't concentrate, and doctors keep telling you "everything looks normal"—you NEED to hear about the "silent phase" of Hashimoto's that standard TSH tests completely miss.

Through client success stories like Becca, who had TPO antibodies over 600 despite being told repeatedly her thyroid was fine, you'll discover:

• Why TSH testing alone misses early-stage autoimmune thyroid disease
• The shocking connection between gut health and thyroid antibodies
• How the wrong exercise approach can actually worsen thyroid function
• The stress management technique that reduced thyroid antibodies by 60%
• The targeted nutrient deficiencies sabotaging your thyroid health

This isn't about another diet or taking random supplements—it's about addressing the root causes of autoimmune thyroid disease and finally getting the answers conventional medicine has missed.

Your symptoms aren't in your head, and you don't have to accept feeling this way. Discover how the Intentional Strength Method is helping women reclaim their energy, mental clarity, and health.

Remember: We are not normal! We are Intentional.

 In this episode, Garrett "GQ" Query exposes the truth about why so many women struggle with weight loss despite "doing everything right." If you're a busy mom experiencing afternoon energy crashes, stubborn weight gain (especially around your midsection), and feeling like you need to starve yourself just to see the scale move, this episode reveals the hidden metabolic saboteur: insulin resistance.

Drawing from his own journey of losing 180 pounds and overcoming serious health challenges, Garrett shares how the fitness industry's male-centric "eat less, move more" advice is metabolic suicide for many women. Through client success stories like Olivia, who went from restricting to 1300 calories to eating 1800-2000 calories while losing 26 pounds, you'll discover:

• Why normal blood sugar tests can completely miss insulin resistance
• How your current diet and lifestyle perfectly create insulin resistance
• The strategic protein timing trick that eliminates afternoon energy crashes
• Why muscle building (not cardio) is your metabolic salvation
• The shocking impact of sleep on insulin sensitivity (equivalent to 6 months on a high-sugar diet!)

This isn't about willpower or discipline—it's about understanding your body's metabolic signals and working with them instead of against them. Discover the Intentional Strength Method that's helping women transform their relationship with food, energy, and their bodies.

Remember: We are not normal! We are Intentional.

This episode shook me to my core, and I know it’s going to stir something in you too. I sat down with Lindsey Graham, also known as The Patriot Barbie, for one of the most candid and courageous conversations I’ve ever had. From standing up against government overreach during the lockdowns to rebuilding her life and faith from the ashes of cancellation, Lindsey shares her truth with fire, faith, and zero filter.

We talk about what really happened in 2020, the fear it created, the freedoms we lost, and the families it fractured. Lindsey opens up about her CPS scare, the toll cancel culture took on her family, and how surrendering to God in the darkest moment changed everything.

If you’ve ever questioned the narrative, felt silenced, or lost everything only to find something deeper on the other side, this conversation is for you. We dive deep into motherhood, marriage, the lies of "boss babe" culture, and what it truly means to live intentionally.

Subscribe, share this with someone who needs to hear it, and remember, we are not normal. We are intentional.

Key Moments:
1:50 Introducing Lindsey Graham, a.k.a. The Patriot Barbie
8:46 Lindsey is one of the salon owners in America to defy lockdowns
11:05 The grief of not being able to say goodbye
16:34 Garrett’s immune system breakdown
22:01 Cancel culture destroys Lindsey’s business and reputation
26:02 CPS shows up at Lindsey’s house
33:06 The boss babe lies and its consequences
35:00 Garrett shares the pain of longing for family
45:00 Garrett refuses to use dating apps
46:00 Lindsey’s moment of true faith: "I still trust You"
54:05 From boss babe to stay-at-home mom
56:00 Living intentionally by letting God lead

Guest Info.
Instagram: @‌the.patriot.barbie (https://www.instagram.com/the.patriot.barbie/)
Website: patriotbarbie.com (http://patriotbarbie.com/)

This one hit deep. I sat down with my friend Laura, a former D1 athlete, sobriety warrior, and absolute powerhouse of resilience, to unpack the kind of life-altering moments that shake you to your core and show you what you're really made of.

Laura’s story is wild. From nearly playing pro soccer to hitting rock bottom in addiction, to eight years sober, surviving a traumatic brain injury, and battling black mold toxicity, this woman has been through it. But what blew me away most was how she still shows up, not as a victim, but as a fighter. She talked about healing from the inside out, what sobriety really feels like, and the invisible wounds that too many of us carry in silence.

We also talked about childhood trauma, the pressure of performance, faith, purpose, and the cost of always running from the pain. Laura reminded me, and hopefully reminds you, that healing isn't linear, but it’s always possible.

If you’ve ever felt like life knocked you down one too many times, this one’s for you.

Hit play. You won’t walk away the same.

Key Moments:
1:14 Introducing Laura
5:54 A Dark Place & The Turning Point
10:30 Garrett Opens Up About Loss
17:12 What Sobriety Has Taught Her
22:51 The Question That Keeps Her Sober
28:57 The Near-Death Car Accident
31:00 God Spoke to Me
35:04 Radical Forgiveness
42:10 Mold Exposure & Total Body Breakdown
46:17 Choosing to Compete in a Bodybuilding Show
52:02 Invisible Illness is Real
59:45 The Detox Begins

In this episode, I sit down with my good friend and powerhouse coach, Justin King, a man whose story is a masterclass in resilience, faith, and unwavering purpose. Justin has worked with elite professional athletes across 16 sports, including NFL stars like Budda Baker and six-time Mr. Olympia, Chris Bumstead. But his journey didn’t start at the top. It began on the floor of a tiny condo, jobless, stressed, and praying for a breakthrough.

We talk deeply about what it means to lead a life of intention, not just in the gym, but in faith, business, and relationships. Justin shares how his faith in God has been the compass guiding every step, even in seasons of confusion, heartbreak, and transition. This episode is raw, real, and packed with wisdom for any woman (or man) who’s ever felt stuck, unsure, or like they’re meant for more.

We also dive into tangible training tips, why less is often more, how to structure your workouts for maximum results, and why split squats might just be your new best friend.

If you’ve ever needed a reminder that strength is built in the hard places, this one’s for you.

Key Moments:
1:30 From Local Coach to Working with Chris Bumstead
4:10 Losing Opportunities and Starting Over
7:12 The Christmas Tree Moment
13:30 Calling His Shot with Chris Bumstead
20:00 The Father Wound & God’s Redemption
27:01 Why He Took the Last Name “King”
32:00 Foundational Training Principles for Women
39:03 Full-Body vs. Body Part Splits
46:00 A Sample Training Split for Gen Pop
50:01 The Truth About Free Online Programs
59:00 Do You Really Need a Deload Week?

Guest Info.
Instagram: @justinkingpro (https://www.instagram.com/justinkingpro/)
Website: www.builtbetter-az.com

In this episode of the Intentional Health for Women podcast, I sit down with Christina Hathaway, a former therapist turned food and body obsession specialist, and one of the most influential voices I’ve ever heard in the mental health and wellness space. Christina has walked through trauma, burnout, healing, and reinvention, and today she opens up about how our earliest family dynamics shape not just our beliefs but our bodies, habits, hormones, and health outcomes as adults.

We talk about codependency, perfectionism, and how trauma doesn’t always look like what we think it does. Christina shares what “death by a thousand paper cuts” trauma is and why it matters more than we realize. We dive deep into how burnout, emotional suppression, and unresolved pain often show up as thyroid dysfunction, insulin resistance, autoimmunity, and weight loss resistance.

If you’ve ever wondered why your healthiest habits aren’t getting results, or why your emotional well-being feels out of sync with your physical body, this conversation is for you. This is about healing from the inside out, about learning to choose you, even in the mess. We’re not here for surface-level fixes. We’re here to do the work.

Key Moments:
2:30 Christina’s Origin Story
9:35 Family Dynamics & Health
12:00 Childhood Stories & Emotional Wounds
17:30 The Body’s Protective Mechanisms
24:45 Walking as Emotional Processing
29:00 EMDR, Nature & Nervous System Regulation
34:50 Simplicity in Movement
43:45 Hormone Health & Stress Buckets
51:00 Breaking Generational Patterns
53:15 Coping with Her Dad’s Illness

Christina Hathaway Info.
Instagram: @mindsetofmattercoaching
(https://www.instagram.com/mindsetofmattercoaching/)
YouTube: @mindsetmirrorconnectionpod

If you’ve ever felt like traditional medicine is only treating your symptoms not healing the root cause, this episode is for you. I sat down with Dr. Olivia Pompa, a functional medicine expert whose life experiences have shaped her mission to transform health. From losing both her parents in a tragic event at just seven years old to navigating chronic illness, mold toxicity, and heavy metal exposure, Olivia’s journey is nothing short of incredible.

We dive deep into hidden health disruptors from the impact of dental infections and heavy metals to the unseen dangers of environmental toxins. Olivia shares how her family’s philosophy, Pain to Purpose to Promise, led her to follow in her father’s footsteps and help thousands reclaim their health.

If you’ve been dismissed by doctors or told “your labs are normal” while your body tells you otherwise, this conversation will give you hope. Healing takes time, but Olivia says, “God designed our bodies to heal once the interference is removed.”

🎧 Listen now and start your journey toward true healing.

Key Moments:
1:20 Olivia’s Mission & The Pompa Legacy
6:42 Olivia’s Childhood Trauma & Path to Healing
14:06 Garrett’s Near-Paralysis Experience
19:04 The 3 Root Causes of Chronic Illness
24:38 Mold Toxicity & Chronic Inflammation
30:50 The Importance of Root Cause Medicine
37:03 Modern Lifestyles & The Decline of Gut Health
47:57 Why Women Must Prioritize Their Own Health
50:45 Living Intentionally in a Toxic World

Dr. Olivia Pompa Info:
IG:  @droliviapompa (https://www.instagram.com/droliviapompa/)
Website: droliviapompa.com

Life has a way of breaking us down but what if those broken moments are actually the foundation for something greater? In this episode, I sit down with three-time Miss Olympia, business owner, and absolute force of nature, Whitney Jones. We dive into her incredible journey of resilience, losing her mother, navigating a divorce, nearly losing her business, and overcoming a career-threatening neck injury that should have ended everything. But instead of breaking, she rebuilt.

Whitney shares the raw truth behind her mindset of unshakable grit, how she flipped life’s hardest moments into fuel, and why her philosophy, "You don’t have to, you GET to", can change how you approach every challenge. We also get into why perfection is a myth, how to reframe adversity as a superpower, and what it really takes to win while broken.

This conversation is real, powerful, and a must-listen for anyone who's ever felt like life was stacking the odds against them. Because the truth? The greatest comebacks are built in the hardest seasons.

If this episode speaks to you, hit that subscribe button and share it with someone who needs to hear it. We are not normal, we are intentional.

Key Moments:
2:38 Whitney’s Defining Moment: Finding Strength in Brokenness
7:04 The Hardest Lessons Come From Losing
11:05 Why Fitness Was More Than Just a Sport
17:19 Fighting to Recover
26:07 Winning the Arnold Classic After Breaking Her Neck
31:02 “You Don’t Have To, You Get To” 
40:42 The Truth About Success & Taking Risks
55:00 Strength Beyond Muscle: The Power of True Resilience

Whitney Jones Info:
IG - https://www.instagram.com/whitneyjones_ifbbpro/
Website - https://www.fitwhitjones.com/

Grief, resilience, and the pursuit of something greater; this episode is deeply personal. I sit down with IFBB Pro Rachel Williams, a powerhouse in the fitness world with a story that will move you to your core. Rachel opens up about the moment she stepped off the stage, earning her Pro card, and the journey that led her there one marked by profound loss, relentless determination, and unwavering faith.

We dive into her brother’s battle with addiction, the weight of grief, and how bodybuilding became both an escape and a path to healing. Rachel shares raw, unfiltered moments of navigating the darkest days, finding hope in the most unexpected places, and how she carries her brother’s legacy with her every single day.

But this episode isn’t just about the past, it’s about the now. Rachel walks us through her and her husband’s journey with IVF, the emotional and physical toll, and the faith that keeps them moving forward.

This one’s about resilience, purpose, and learning to live with intention through every season, every challenge, and every transformation.

Listen in. This one’s special.

You can connect with Rachel here:
IG - https://www.instagram.com/rachell_price/?hl=en

Key Moments:
1:00 Intro to Rachel Williams
4:07 The Loss of Her Brother & Its Impact
10:00 Coping With Grief Through Fitness
12:24 Competing as an IFBB Pro & Challenges
17:02 Mental & Emotional Struggles Post-Loss
20:28 Living With a Sibling Struggling With Addiction
26:05 The Impact of Her Brother’s Legacy
28:50 IVF Journey & Overcoming Fertility Challenges
37:00 Signs From Her Brother & Keeping His Memory Alive
40:02 The Role of Faith in Overcoming Challenges
45:16 Living With Intention in This Season of Life

What happens when life forces you to slow down? When the warning signs pile up, but you keep pushing forward until suddenly, you can’t anymore?

In this deeply personal episode, I sit down with Dr. Jordan Trapp, a naturopathic doctor, personal trainer, and an absolute warrior. Jordan’s journey has been anything but linear transitioning from fitness into medicine, navigating a shocking cancer diagnosis at just 29, and redefining what it truly means to heal.

We talk about the warning signs we ignore, the resilience of the female body, and the uncomfortable truth about modern healthcare, how conventional medicine and holistic approaches need to work together. Jordan also opens up about losing her hair overnight, facing fear head-on, and how her faith became her anchor in the storm.

If you’ve ever felt like you’re running on empty, this episode will hit home. We dive into stress, burnout, autoimmune health, and why so many women push past their breaking point before seeking help.

This one’s raw, real, and full of insight. Listen in and learn how to start living intentionally before your body forces you to.

Key Moments:
1:49 From Personal Trainer to Naturopathic Doctor
7:21 Jordan’s Personal Health Struggles
16:04 Importance of Regular Blood Work
26:36 Cancer Diagnosis & Navigating the Emotional Impact
38:04 Mental Health, Loneliness & Processing Trauma
43:33 Faith & Finding Strength in the Hardest Moments
52:59 Biggest Lessons from Cancer

Dr. Jordan Trapp info:
IG - https://www.instagram.com/jordan.trappp/?hl=en
Website - https://www.drjordantrapp.com/

I’ve always believed that confidence isn’t found on a scale, in a dress size, or in the mirror, it’s something you build from within. And today’s guest, Courtney Lombardo, embodies that truth in every way.

Courtney’s story isn’t just about weight loss it’s about identity, self-worth, and breaking free from the patterns that keep us stuck. A Midwest girl at heart, she moved across the country, faced heartbreak, battled insecurities, and learned that losing weight wasn’t enough to fill the void she felt inside. In this episode, we dive deep into the mental and emotional shifts that transformed her from a people-pleasing, party-going college student into a woman who now walks in confidence, strength, and purpose.

We talk about:
🔥 The dark side of weight loss no one talks about
🔥 Why confidence has nothing to do with how you look
🔥 Learning to say no to the things that don’t serve you
🔥 The power of faith, integrity, and intentional living
🔥 How to break free from the cycle of seeking external validation

If you’ve ever felt like you’re doing all the “right” things but still feel lost, this episode is for you. Tune in and let’s talk about what it really takes to build a life you’re proud of.

👉 Follow Courtney: https://www.instagram.com/cbardofit/

🎧 Listen now & don’t forget to subscribe! If this episode spoke to you, share it with a friend and leave us a review.

We are not normal. We are intentional.

Key Moments:
1:30 Who is Courtney Lombardo?
3:03 Weight Loss & the Unexpected Challenges That Came With It
9:02 Navigating Social Pressures While Changing My Life
13:39 Losing Weight Wasn’t Enough to Build Confidence
16:57 Finding True Confidence Through Faith
21:00 The Power of Saying No & Living With Integrity
27:40 What Most People Get Wrong About Motivation
33:39 The Role of Habits & Planning Ahead in Sustainable Health
36:00 Navigating a Busy Year
45:11 Preparing for Future Seasons of Life
54:04 What Living Intentionally Looks Like in 2025

Sometimes, life strips everything away; our possessions, our comfort, our identity, only to leave us with something more powerful: clarity.

In this episode, I sit down with Dr. Chris Shade, founder of Quicksilver Scientific, a man whose journey through loss, detoxification, and relentless curiosity has reshaped the way we understand health. From watching his home burn to the ground just months after his divorce to battling mercury toxicity that nearly wrecked his body, Chris has lived through the fire literally and figuratively. But instead of being consumed by it, he emerged with a deeper understanding of how the body works, how toxins hijack our health, and how we can reclaim our vitality.

We dive into the truth about heavy metal detox, why so many women struggle with perimenopause and menopause (and what they can do about it), and how his mother’s passing ignited a passion to help others live longer, healthier lives. Chris doesn’t just talk about science he brings raw, lived experience into every word.

If you’ve ever felt like your body is working against you, if you’ve struggled with fatigue, anxiety, or hormonal imbalances, this conversation is for you.

Key Moments:
3:18 Mercury Poisoning & Chris's Breaking Point
5:49 Discovering the Right Way to Detox
9:30 A Personal Loss: Chris's Mother’s Passing
19:00 From Organic Farming to Detox Science
22:38 Why Women Struggle with Detox & Hormones
26:43 Groundbreaking Hormone & Detox Protocols
33:28 The Truth About Estrogen & Why Most Women Fear It
40:47 Environmental Toxins & The Silent Hormone Disruptors

Chris Shade info:
IG - @dr.christophershade
Website - www.quicksilverscientific.com

There was a time when I believed my worth was measured by the number on the scale, the size of my jeans, and the discipline I could impose on my body. But as I sat down with today’s guest, Paige Simmons, I was reminded that health, true, sustainable health, has nothing to do with restriction and everything to do with freedom.

Paige is a coach, athlete, and someone who has walked through the fire of disordered eating, extreme dieting, and the relentless pursuit of physical perfection. In this episode, she gets raw about the highs and the heartbreaks of her journey from stepping on stage as a competitive bodybuilder to losing herself in the obsession of meal plans, over-exercising, and the vicious cycle of bingeing and restriction.

But this isn’t just a story about struggle. It’s about redemption. About finding balance. About recognizing that our bodies are not meant to be punished but honored. Paige shares how she rebuilt her relationship with food, restored her health, and ultimately found peace not just with her body, but with her soul.

If you’ve ever felt like you’re stuck in an all-or-nothing mindset when it comes to health, this episode is for you.

Key Moments:
2:00 Paige’s Journey with Bodybuilding & Disordered Eating
4:52 The Extremes of Bodybuilding & Its Consequences
7:50 The Rock Bottom Moment
14:50 The Importance of Whole Foods & Women’s Health
22:00 Overcoming the ‘All or Nothing’ Mentality
29:00 Identity Shifts & Finding Faith
35:00 Sitting with Discomfort Instead of Numbing It
45:00 Living Intentionally & Moving Forward

Paige Simmons info:
IG - @psimmonsfit
TikTok  - @psimmonsfit

In this episode of the Intentional Health for Women Podcast, I sit down with the incredible Sara Michelle to explore the profound power of healing, growth, and finding strength through life’s toughest seasons. Sara shares her journey of navigating betrayal, rediscovering her self-worth, and learning to let go. Her candid reflections on using fitness, faith, and community as anchors during tumultuous times will leave you inspired to lean into your own process of transformation.

We dive into the emotional and physical impacts of trauma, the journey from survival to thriving, and the unexpected breakthroughs Sara experienced during a transformative somatic breathwork class. She opens up about finding peace amidst chaos and creating a healthy, intentional foundation for her children.

This conversation is more than just fitness. It’s about resilience, vulnerability, and redefining what it means to live intentionally as a woman and a mother. Sara’s story is a testament to the strength we discover when we embrace our feelings, hold ourselves with grace, and commit to personal growth.

If you’ve ever felt lost or longed for a way to reclaim your power, this episode is for you.

Key Moments:
1:40 Sara’s first experience with somatic breathwork
4:50 The impact of betrayal trauma
15:20 Letting go and finding safety through faith
17:59 Navigating loneliness and rediscovering self-worth
27:19 Behavioral differences in kids based on nutrition
31:18 Teaching her children healthy habits and values
36:00 Faith as an anchor during life’s upheavals
41:58 Healing isn’t linear
50:19 Living intentionally in 2025

Sara Michelle info:
IG - @saramichelle_with2ls

This week on the Intentional Health for Women Podcast, I had the honor of sitting down with Emma Duncan, a powerhouse in health and fitness, whose journey is as inspiring as it is raw. Emma’s story takes us through the challenges of navigating anxiety, eating disorders, and the pressures of societal expectations, to discovering the transformative power of strength training and self-awareness. She opens up about how strength not only reshaped her body but also healed her relationship with food, self-worth, and ultimately, her purpose.

We explored the delicate dance between masculine and feminine energy, the dynamics of partnership, and what it means to truly slow down in a world that celebrates constant hustle. Emma’s journey from a creative childhood to a thriving powerlifting career and now, newlywed life, highlights the beauty of evolution and honoring each season of life.

If you’ve ever felt like you were carrying the weight of control or battling the “shoulds” in life, Emma’s vulnerability will resonate deeply. Together, we talk about what it means to live intentionally and find balance in relationships, business, and personal growth.

Key Moments:
1:07 Emma’s Childhood and Battling Bulimia
7:32 Balancing Control in Health and Fitness
12:25 Journey into Powerlifting
18:14 Fitness and Its Impact on Relationships
27:02 Masculine and Feminine Energy in Relationships
37:00 Navigating Business Ownership as a Couple
43:03 Overcoming the Need for Control
1:00:00 Advice on Goal Setting and Prioritization

Emma Duncan info:
IG - @itsemmaduncan
IG - @alltru_hp
Website - www.alltruhp.com

In this deeply personal episode of The Intentional Health for Women Podcast, I sit down with Katie Chiara, a fitness coach and faith-driven powerhouse who’s redefining what it means to find freedom in fitness. Katie’s story is one of resilience, self-discovery, and unwavering faith. She opens up about her struggles with eating disorders, body image, and the societal pressures that shaped her path, sharing how these challenges ultimately led her to find strength through Christ and a renewed sense of purpose.

We dive into the complex relationship between fitness and faith, exploring how treating our bodies as temples goes far beyond aesthetics—it's about fueling ourselves to serve others and honoring the gifts we've been given. Katie also shares how she’s infused her coaching business, Fit and Free Coaching, with the values of food freedom, faith, and authenticity, guiding women to break free from diet culture and societal expectations.

If you’ve ever felt weighed down by the need for approval, struggled with self-worth, or wondered how faith can transform your approach to health and life, this episode is for you.

Key Moments:
1:00 Who is Katie Chiara?
4:17 The Impact of Diet Culture in Adolescence
9:00 The Turning Point: Losing and Regaining Her Cycle
22:00 Struggles with Substances and Finding Self-Acceptance
27:25 Building a Strong Relationship with God
41:00 God’s Role in Business and Coaching
50:42 Living Intentionally in 2025

Katie Chiara:
IG - @ktchiara
LinkedIn - https://www.linkedin.com/in/katie-chiara/

On this episode of the Intentional Health for Women Podcast, I sit down with the inspiring Carly Wilsey, a woman whose journey through faith, family, and fitness is nothing short of remarkable. Carly and I dive deep into her roots, growing up in a fitness-driven family, and how that foundation shaped her into the strong woman she is today. From navigating autoimmune challenges like Hashimoto’s to rediscovering herself post-pregnancy, Carly shares how she overcame physical and emotional battles while staying grounded in her faith.

We explore her experiences in bodybuilding both the highs of achieving physical excellence and the struggles with body dysmorphia, anxiety, and the pressures of the sport. Carly opens up about the tough lessons learned, why she decided to step away from the stage, and how she’s now redefining what “healthy” means in her life.

We also talk about her thriving business, The Perfect Pancake, which she co-owns with her mom. Carly’s authenticity shines as she discusses balancing motherhood, marriage, and entrepreneurship, all while leaning on her faith and the discipline she’s built through fitness.

If you’ve ever wondered how to live intentionally in your health, relationships, and faith, this episode will resonate deeply. Carly’s story reminds us all that growth happens through both the valleys and the peaks.

Key Moments:
1:20 Intro to Carly Wilsey
6:00 Postpartum Journey and Hashimoto’s Diagnosis
12:00 Navigating Autoimmune Disease
23:00 The Emotional Toll of Bodybuilding
30:30 Faith As a Guiding Force
48:00 Building The Perfect Pancake with Her Mom

Carly Wilsey info:
IG - @thehealthbabe_
TikTok - @thehealthbabe
The perfect pancake - theperfectpancake.shop
IG - @theperfectpancake_

This week on The Intentional Health for Women Podcast, I had the privilege of sitting down with Sam Wallace, a fitness coach with a story that’s nothing short of extraordinary. Sam’s journey began as a competitive dancer and evolved into bodybuilding, but along the way, she faced a diagnosis that changed her life: stage 4 endometriosis.

In this episode, Sam opens up about her ten-year battle with endometriosis, navigating a series of misdiagnoses, emergency surgeries, and the heartbreaking reality of multiple miscarriages. Her vulnerability and raw honesty shine as she shares the physical, emotional, and mental toll of her experiences and how she found strength through it all.

We dove deep into the realities of autoimmune diseases, the importance of mental health in physical healing, and how Sam rebuilt her relationship with her body and food. She also shares practical insights for managing endometriosis through nutrition, stress management, and lifestyle adjustments.

Sam’s resilience and her determination to live intentionally despite the obstacles she’s faced are truly inspiring. This is more than just a story of survival; it’s a testament to the power of perseverance and hope.

Key Moments:
2:45 Sam's Endometriosis Diagnosis
5:22 Life Before Diagnosis: Dancing and Early Symptoms
13:02 Emergency Surgery and Life-Saving 
17:02 Challenges with Fertility
27:00 Navigating Miscarriages and Ectopic Pregnancies
48:00 Coping with Postpartum Depression
54:10 Managing Endometriosis Through Lifestyle and Nutrition

#endometriosis #healing #mentalhealth 

In this deeply personal episode of the Intentional Health for Women podcast, I sit down with my friend and colleague, Allie Cass—a powerhouse in the health and fitness world with a story that will leave you inspired. From her roots as a small-town athlete to becoming a beacon of hope for women striving to reclaim their health, Allie shares how her journey through grief, loss, and rediscovery shaped her into the coach and advocate she is today.

We dive into her upbringing in Texas, navigating the pressures of being a high achiever, and the life-altering moment when she lost her mother to cancer—a catalyst that reignited her passion for fitness and health. Allie gets raw about her experience with bodybuilding, the highs and the lows, and how she’s shifted her approach to prioritize functional health, mindset, and sustainability for herself and her clients.

This conversation is a heartfelt exploration of what it means to live with intention, find balance, and embrace the seasons of life with grace and resilience. Whether you're looking to redefine your relationship with health or simply need a reminder to show up for yourself, this episode is for you.

Follow Allie Cass on Instagram @alliecasshealth and learn more about her incredible work.

Key Moments:
2:00 Allie's Upbringing in a Small Town
5:30 How Her Mother Inspired Her Health Journey
13:00 Bodybuilding and its Impact On Allie's Life
24:00 Functional Health and Training Smarter
31:00 Chronic Stress and Its Effects
37:00 Women’s Health and Self-Abandonment
40:00 The Ideal Training Framework for Women
53:00 Building Sustainable Habits for Lifelong Health
1:10:00 Creating the “Forever Body”

In this episode of the Intentional Health for Women Podcast, I’m sitting down with Kelsea Nannini, an inspiring coach, athlete, and someone who truly understands the rollercoaster of health, fitness, and life itself. Kelsea’s journey from being an active kid to navigating torn ACLs, diet culture pitfalls, and finally rediscovering her love for movement is one that so many of us can relate to.

We dive into what it really means to chase strength, not skinny, and how years of battling nutrition misconceptions shaped Kelsea into the coach she is today. She opens up about the hard lessons learned through injury, how post-ACL recovery led to an emotional low point, and how she climbed out stronger mentally and physically. Her wisdom? It’s not just about shrinking your body; it’s about building one you’re proud of.

This conversation isn’t just about fitness, it’s about finding purpose, challenging excuses, and living intentionally. We talk about work ethic, being present where your feet are, and redefining what health truly means.

If you’ve ever felt stuck chasing the same 10 pounds, this one’s for you. Kelsea reminds us that when we focus on how we feel and how we show up for ourselves and others, everything changes.

Key Moments:
1:00 Who is Kelsea Nannini?
6:50 The First ACL Tear: A Turning Point
15:25 Post-COVID Darkness: The Second ACL Tear
27:00 Fitness Coaching: The Good, Bad, and Ugly
30:35 The Ripple Effect of Coaching
41:25 Living Intentionally: Be Where Your Feet Are

This week on the Intentional Health for Women Podcast, I’m sitting down with my incredible former co-host, Brittany Kohnke, to dive deep into her journey of transformation, resilience, and rediscovery. Brittany and I reminisce about her childhood as a multi-sport athlete, her college softball career, and her pivot into the intense world of fitness competitions.

Brittany opens up about the toll the fitness industry took on her body and mind, from battling unrealistic expectations to facing the reality of post-competition life. She shares the moment she realized her implants no longer served her, how a women's retreat sparked a transformative shift, and the profound journey of letting go of identities that no longer aligned with her truth.

We discuss everything from the boss babe culture and its impact on women’s health to the importance of listening to the whispers of intuition before life forces you to make a change. Brittany’s journey is a powerful reminder that health isn’t just about macros and workouts, it’s about aligning with your authentic self and living life intentionally.

Key Moments:
2:00 Brittany’s early athletic background
5:05 Struggles with post-competition life
12:10 Identity shifts and personal growth
18:30 Challenges with breast implants
25:30 Navigating societal pressures and relationships
39:00 Health as more than just diet and exercise
46:00 Letting go of past identities
58:00 How Brittany is living intentionally now

In this heartfelt episode of the Intentional Health for Women Podcast, I sat down with my good friend and mentor, Natasha Storm, a powerhouse entrepreneur with a story that resonates deeply. Natasha and I dive headfirst into the complexities of personal growth, burnout, and the courage it takes to soften and show up as your true self.

She shares her journey from building a thriving fitness coaching business to transitioning into mentoring and consulting for online coaches, all while confronting her own patterns of overwork and self-abandonment. Natasha's honesty about hitting rock bottom, losing her voice (literally and metaphorically), and rebuilding her life with intention will hit you right in the feels.

We talk about what it means to operate from a place of integrity and how breaking free from the “grind mentality” is essential for true success. She opens up about the lessons she’s learned through her struggles with health, finances, and the emotional toll of doing it all.

This conversation is raw, real, and packed with wisdom for anyone navigating the balance between ambition and self-care. If you've ever felt trapped in a cycle of burnout or wondered what it takes to rebuild with purpose, this episode is for you.

Key Moments:
0:05 Who is Natasha Storm?
7:00 A Story of Extreme Burnout
14:00 Losing Her Voice Was A Turning Point
25:00 The Journey to Softening and Healing
36:00 Patterns of Burnout and Self-Sabotage
43:00 Therapy and Emotional Healing
48:00 The Freedom in Strength and Maintenance
57:00 Financial Challenges and Life Lessons

This week, I sit down with someone who’s been a massive influence in my life, my longtime friend and mentor, Luke. From the other side of the globe, Luke’s wisdom and experience in the fitness industry have shaped not only my career but also how I approach coaching and life.

In this episode, we dive deep into the evolution of women’s training, debunking myths, and tackling the stigma surrounding strength and health for women. Luke shares his 30+ years of expertise, from what gyms looked like back in the day (hint: testosterone overload) to how women are now taking up space in the weight room and redefining their own strength.

We break down the nuances of training for busy moms, the importance of training smart over training hard, and the critical balance of stress management. We also touch on something close to my heart, the idea that the gym isn’t a replacement for real therapy.

Luke opens up about his own journey with EMDR and counseling, shedding light on why addressing emotional baggage is crucial to long-term success, in fitness and beyond.

Key Moments:
2:20 The Evolution of Women’s Training
5:45 Ideal Training for Busy Women
12:30 Challenges of Coaching Women Through Reverse Dieting
25:00 The Gym Isn’t Therapy
31:45 The Importance of Purpose in Training
37:20 The Need for Coaches to Build Comprehensive Plans
45:00 The Importance of Purpose in Life Beyond Training
53:00 Luke’s Intentional Living Philosophy

In this episode of The Intentional Health for Women Podcast, I sit down with Rachel, a client I've had the privilege of working with for the past six months. Rachel's story is nothing short of inspiring, and I'm beyond grateful she's here to share it.

We dig deep into her journey, starting from childhood through various diet fads, and the never-ending cycle of restriction and binging that so many of us can relate to. Rachel opens up about the battles she's faced, from extreme dieting to struggles with self-image, and even the physical toll it took on her health.

Through it all, Rachel shows us how she's emerged on the other side with a newfound strength and sense of self-worth. She shares how shifting her mindset around food and fitness has impacted not only her body but also her relationship with her family, career, and herself.

Key Moments:
1:04 Rachel's Early Relationship with Food and Exercise
4:00 Cycle of Restriction and Binging Eating
14:10 Transition to a Functional Nutritionist
21:00 Breaking Free from Restrictive Dieting
32:30 Impact on Family Life and Confidence
41:00 Encouragement to Other Women About Restrictive Dieting

In this episode, I’m joined by Dr. Jonathan Mike, a powerhouse in the world of fitness and strength training. Over his 20 years in the industry, Dr. Mike has trained everyone from beginners to elite athletes, and he's here to break down why strength training is so crucial—especially for women.

We dig into the science behind strength, power, and resilience, and he shares jaw-dropping stats on the state of health in the U.S., with obesity, osteoporosis, and heart disease affecting millions.

Dr. Mike talks about how simple movements like squats, deadlifts, and even resistance band training can make a world of difference, especially as we age. We also dive into the myth that lifting will make you bulky (spoiler: it won’t!) and how focusing on functional strength can improve not only physical health but confidence and mental resilience, too.

I left this conversation inspired and ready to hit the weights, and I think you will too. Whether you’re looking to feel stronger, prevent injuries, or just move better, this episode has something for everyone looking to lead a more intentional, empowered life.

Key Moments:
3:20 Importance of strength training for women
6:35 Health benefits of strength training for older women
16:00 Mental and emotional benefits of fitness
23:00 Meta analysis on strength training and cardio
35:30 Myth of complex exercises
43:50 Tailored training exercises for women
47:50 Advantages of womens physiology for fitness

In this episode, I sit down with my incredible friend, Sydney, who opens up about her journey through the highs and lows of the health and fitness world. From growing up feeling the pressures of society’s beauty standards to her experience with a restrictive 12-week fitness program that left her feeling empty and lost, Sydney shares it all.

We dive deep into the impacts these programs had on her physical and mental well-being, touching on eating disorders, body image struggles, and the emotional rollercoaster of seeking validation through appearance.

Sydney also bravely discusses her personal battles, including how her past marriage was intertwined with her eating habits and how she found a healthier, happier balance in her current relationship. She’s proof that real change happens when you focus on building sustainable, healthy habits rather than quick fixes.

Whether you’re struggling with your body image, seeking balance, or trying to find your own health journey, this episode is for you.

Key Moments:
1:10 The program that kickstarted Sydney's eating disorder
6:30 Sydney's upbringing that influenced her eating disorder
16:00 Why Sydney left beachbody
22:00 Impact of fitness on relationships
26:00 The problem with 21 day challenges in fitness
33:05 The new approach to health programs
45:00 Sydney's experience with peptides

On this episode of the Intentional Health for Women Podcast, I’m diving deep into one of the most important topics for women’s health - hormone balancing. After spending over a decade working with women, I’ve seen how issues like poor digestion, unmanaged stress, and inadequate nutrition can throw hormones completely off balance. We often accept things like irregular bowel movements, painful periods, and mood swings as “normal” when, in reality, they’re signs that something is off. I break down the core pillars of balanced hormones, starting with digestion and why having regular bowel movements is crucial for clearing waste products like estrogen from your body.

We also cover the major role stress plays in disrupting hormones, with examples of how things like chronic dieting, demanding careers, and even family life can overload your stress “bucket,” leading to hormone imbalances. I dive into practical solutions like managing fiber intake, eating at maintenance calories, and making sure you're getting enough rest, movement, and self-care to support your body through every stage of life.

By the end, you’ll have a clear understanding of how to listen to your body’s whispers, whether it’s irregular cycles or tender breasts, so you can take actionable steps toward feeling your best. 

Key moments:
0:30 Common Misconception about Bowel Movements
3:30 The Role of Stress in Hormonal Imbalance
8:30 Metabolism and Aging
14:00 Signs and Symptoms of Unbalanced Hormones
22:00 Practical Steps to Address Hormonal Imbalance
31:00 Importance of an Exit Strategy from Dieting

Welcome to another episode of the Intentional Health for Women podcast! I’m your host, Garrett GQ Query, and today, I’m joined by my longtime friend and colleague, Jeff. We've known each other since my early 20s when I first decided to take my health and fitness journey seriously, and Jeff was the club manager at Anytime Fitness where I trained. In this episode, we dive into our shared experiences, from my journey after gastric bypass surgery to Jeff’s evolution from a casual lifter to a bodybuilding competitor. We share insights on how we both found consistency, commitment, and ultimately, purpose in our fitness journeys.

We also take a deep dive into Jeff’s experience as a coach, particularly focusing on the challenges and triumphs that come with helping others—especially women—on their health and fitness paths. He shares his philosophy on how fitness is foundational not only for physical health but also for personal growth, relationships, and self-confidence. Jeff’s candid perspective on the need for discipline and belief in oneself provides a powerful message, particularly for women who often prioritize others before themselves.

Finally, we explore the importance of being intentional in every area of life—whether it's in fitness, relationships, or self-care. We discuss how the small, consistent actions we take can shape our future and the lives of those around us. If you're someone looking to not just improve your physical health but to elevate your entire mindset and lifestyle, this episode is packed with invaluable advice to help you become more intentional in how you approach your health and overall well-being.

Today's guest on the Intentional Health for Women Podcast is Jared Mishlove, the owner of Altered Athletics in Scottsdale, Arizona. Jared's facility is uniquely designed to cater specifically to women's health, providing a personalized approach that focuses on strength and conditioning beyond the typical high-intensity workouts. With a deep understanding of women's health, Jared has created a space where women can train effectively, helping them build both physical and mental strength. His training philosophy goes beyond cardio and weights, offering a more holistic and mindful approach to fitness that truly supports long-term wellness.

In this episode, GQ and Jared dive into an empowering conversation about the incredible strength women possess. Jared shares his experiences working with women who have spent much of their lives under-eating, often due to societal pressures and misconceptions about nutrition. He explains how these habits can severely impact overall health and how his approach helps women rebuild their nutrition foundation. Together, they discuss the importance of eating to nourish the body and how proper nutrition can be a game-changer for women looking to achieve sustainable health and strength.

The episode also explores the spiritual side of health, with Jared sharing insights into the strong foundation he and his wife have built, not only for their personal relationship but also for their approach to health and well-being. Jared emphasizes the importance of aligning physical fitness with mental and emotional wellness, and how this balance creates a fulfilling, healthy life. He and GQ discuss how nurturing the mind, body, and spirit can lead to lasting health and deeper connections, both with oneself and others.

Today's guest on the Intentional Health for Women Podcast is Sharla Peterson, a woman with an incredible journey. Sharla has been passionate about health and fitness from a very young age, dedicating her life to staying active and strong. At 51, she decided to take her fitness journey to the next level by competing in bodybuilding. With determination and hard work, she successfully completed her first season, embracing the challenge with confidence.

However, life took an unexpected turn. Just seven months after her hernia surgery, Sharla faced a devastating event. Her L1 vertebra exploded, compressing her spinal cord, and paralyzing her from the waist down. The sudden paralysis brought an unimaginable challenge, but Sharla refused to let this stop her. Despite the tragedy, she found the strength to push forward, determined not to let her condition define her future.

In an incredible display of resilience, Sharla returned to the gym and, within just 10 months, made an inspiring comeback to the bodybuilding stage. This time, she competed as a wheelchair competitor and went on to earn her IFBB pro card. Sharla's story is a powerful testament to the strength of the human spirit, proving that with perseverance, even the most difficult obstacles can be overcome.

On this episode of the Intentional Health for Women podcast, we are excited to welcome Sam Miller, an Amazon Best-Selling Author and a health, fitness, and nutrition coach with over 15 years of experience. Sam has built a reputation for helping coaches and health professionals improve client outcomes through his transformative programs. As an expert mentor and popular podcast host, Sam consistently shares simple, actionable strategies to optimize health and fitness goals, all while making complex concepts easy to understand and implement.

In this conversation, Sam tackles several critical topics that impact women’s health and fitness journeys. He discusses the hidden link between mood and memory struggles, shedding light on how these issues can be connected to overall health and wellness. Sam also shares his insights on how birth control affects young athletes, specifically in relation to their training, performance, and overall health. His experience with coaching and fitness education gives him a unique perspective on how to navigate these challenges and find solutions that work for a wide range of individuals.

Additionally, Sam dives into the impact of body changes and stress, offering practical advice on how to manage these factors effectively. He also touches on the growing trend of GLP (Glucagon-Like Peptide) use and why it could threaten long-term healthy habits. Sam's strategic approach to health and fitness, combined with his ability to translate complicated topics into accessible information, makes this episode a must-listen for anyone looking to improve their well-being and create sustainable lifestyle habits.

On this episode of the Intentional Health for Women,  Garrett dive deep into his transformative weight loss journey. They discuss Garrett's struggles and triumphs, starting from his days in college when he weighed nearly 400 pounds. Garrett opens up about the profound impact this had on him emotionally, mentally, and physically, sharing candid stories and insights into how he overcame these challenges. Join  Garrett and Tyler as they explore the highs and lows of Garrett's journey, offering inspiration and motivation to listeners facing their own battles with weight and self-image.

He also speaks about the profound impact of losing his mother, delving into the depth of his grief and the immense void her absence created. This loss shaped his life in significant ways, influencing his perspectives, decisions, and resilience. He shared deeply personal stories, illustrating how this pivotal event molded his character. The early loss instilled in him a sense of urgency and a profound appreciation for the fleeting nature of life. It drove him to overcome challenges with unwavering determination, motivated by the desire to honor his mother's memory. This experience also fostered a deep empathy within him, guiding his interactions with others and his approach to life's obstacles. Through his poignant narrative, he conveyed how this loss, while deeply painful, became a source of strength and inspiration, shaping the person he is today and fueling his pursuit of his dreams and aspirations.

Garrett also speaks passionately about his mission to change the lives of women and improve their health. Through his dedicated efforts, he has been instrumental in providing women with access to essential health resources, education, and support systems. His initiatives focus on empowering women to take control of their well-being, advocating for better healthcare services, and raising awareness about critical health issues affecting women. Garrett's work not only enhances the quality of life for many women but also fosters a community of strength and resilience.

On today's episode of Intentional Health for Women, we welcome Jennifer Meyers, the Founder and Owner of Earth Sugar. Jennifer shares her powerful story of resilience, recounting how her health challenges forced her to live on just four foods for nearly a decade and rely on a liquid diet for most of her life. With deep emotion, she opens up about the struggles she faced and the journey she embarked on to reclaim her health. Jennifer's story is one of determination, healing, and the creation of Earth Sugar as a testament to her recovery.

On this episode of Intentional Health for Women, we’re thrilled to have Shaila join us. She shares her inspiring journey of how she embraced fitness while balancing the demands of being a mom. Shaila's story is a testament to the power of determination, as she navigates the challenges of motherhood while prioritizing her health and well-being.

Shaila opens up about her passion for CrossFit and how it has positively transformed her life as a mom. She shares the benefits she's experienced, from increased strength to improved mental clarity. However, Garrett, our host, brings a different perspective to the conversation, expressing concerns about how CrossFit can sometimes be physically damaging, especially to women's bodies. 

On this episode of the Intentional Health for Women podcast, Garrett Query sits down with Coach Kim Jones to explore her inspiring journey of resilience and strength as she battled cancer. Tune in as Coach Kim shares her personal story, the challenges she faced, and the lessons she learned along the way. This conversation is filled with hope, courage, and valuable insights for anyone facing life's toughest battles.

SummaryIn this episode, Garrett Query shares his personal journey through the 75 Hard program and discusses its relevance to women's health. He explains that 75 Hard was developed by Andy Fercella as a way to challenge oneself and develop discipline. Garrett emphasizes the importance of addressing emotional eating and finding healthier coping mechanisms. He also highlights the need for women to be cautious when considering the program due to their physiological differences and higher stress levels. Garrett encourages listeners to become aware of their eating habits and sit with their emotions instead of turning to food. He concludes by emphasizing the value of having a framework or blueprint for personal growth and the importance of making promises to oneself. In this episode, Garrett Query shares his journey and experience with the 75 Hard program and how it has impacted his life. He emphasizes the importance of continuing the journey and making it a lifestyle. Garrett also discusses the next phase of the program, Live Hard, and his plans to execute it. He correlates his weight loss journey with the habits and principles of 75 Hard, highlighting the importance of honoring your word to yourself and choosing habits that serve you. Garrett encourages listeners to start with one promise and build trust in themselves. He emphasizes the power of movement and the scalability of the program. Garrett also discusses the importance of self-trust and self-love, and the pursuit of more without losing sight of happiness. He concludes by emphasizing the importance of community and pouring into oneself.

Takeaways:

• Emotional eating is a common coping mechanism for many women, and it is important to address the underlying emotional issues.
• The 75 Hard program may not be suitable for all women due to their higher stress levels and physiological differences.
• Becoming aware of one's eating habits and sitting with emotions can help in developing a healthier relationship with food.
• Having a framework or blueprint for personal growth can provide structure and help in achieving goals. Continuing the journey and making it a lifestyle is crucial for long-term success.
• Honoring your word to yourself and choosing habits that serve you are key to achieving your goals.
• Start with one promise and build trust in yourself.
• The power of movement and finding ways to incorporate it into your daily life.
• The pursuit of more should not overshadow the importance of happiness and self-love.
• Community and support are essential for success.

In this episode, Garrett and Brittany discuss the concept of 16-week challenges and the pros and cons associated with them. They explore the appeal of these challenges, such as the sense of community they provide, but also highlight the potential negative aspects, such as unsustainable weight loss and muscle loss. They emphasize the importance of long-term habits and consistency in achieving fitness goals. The conversation then shifts to the idea that individuals are not defined by their diagnoses, such as hypothyroidism or PCOS. They encourage listeners to focus on their own journey and not compare themselves to others, and to seek the guidance of a coach when necessary.

Takeaways:

• 16-week challenges can provide a sense of community and accountability, but it's important to be cautious of unsustainable weight loss and muscle loss.

• Long-term habits and consistency are key to achieving fitness goals.

• Individuals are not defined by their diagnoses and should focus on their journey.

• Seeking the guidance of a coach can be beneficial in navigating fitness challenges and achieving goals.

In this episode, Garrett and Brittany discuss the female menstrual cycle and its impact on health and fitness. They cover topics such as the different phases of the menstrual cycle, the effects of nutrition and exercise on the cycle, and the importance of tracking and understanding one's cycle. They emphasize the need for women to be informed about their bodies and to prioritize their health and well-being. In this conversation, Garrett and Brittany discuss the importance of mastering the basics of nutrition, training, and lifestyle before diving into more advanced concepts like cycle syncing. They emphasize the need for women to feel safe and secure in their bodies in order to conceive, and highlight the role of nutrition, sleep, stress management, and training volume in optimizing fertility. They debunk myths around cycle syncing and seed cycling, and stress the importance of tracking weights, understanding rate of exertion, and being intentional with nutrition for optimal performance. They also emphasize the power and strength of women and encourage them to trust their internal wisdom.

Takeaways:

• The menstrual cycle has different phases, including the follicular phase and the luteal phase.

• During the follicular phase, the body's ability to utilize carbohydrates and store glycogen increases.

• During the luteal phase, fat oxidation and protein utilization increase, while carb oxidation decreases.

• Nutrition quality and timing play a significant role in managing the menstrual cycle and reducing symptoms.

• Tracking body temperature can help identify ovulation and optimize thyroid function.

• Master the basics of nutrition, training, and lifestyle before diving into more advanced concepts.

• Feeling safe and secure in your body is crucial for optimal fertility.

• Nutrition, sleep, stress management, and training volume play a significant role in optimizing fertility.

• Debunk myths around cycle syncing and seed cycling.

• Track weights, understand rate of exertion, and be intentional with nutrition for optimal performance.

• Trust your internal wisdom and embrace your power and strength as a woman.

In this episode, Garrett and Brittany discuss some of their biggest frustrations in the health and fitness industry. They talk about the problem of gurus who prey on people's emotions and convince them they're broken and need to be fixed. They also discuss the overreliance on tests and protocols, emphasizing the importance of nailing the basics before getting lost in the weeds. They debunk myths about eating after 6 p.m., fasted cardio, and the need for another diet. They encourage listeners to focus on building muscle, eating at maintenance, and creating a sustainable lifestyle.

Takeaways:

• Beware of gurus who prey on your emotions and convince you that you're broken and need to be fixed.
• Focus on nailing the basics before getting lost in the weeds of tests and protocols.
• Eating after 6 p.m. is not a problem as long as you finish your final meal two to three hoursbefore bed.
• Another diet is not the solution to achieving your dream physique. Focus on building muscle andeating at maintenance.
• Create a sustainable lifestyle that allows you to enjoy food and maintain a healthybalance.

In this episode, Garrett and Brittany discuss their personal experiences with microdosing psychedelic mushrooms and the impact it has had on their lives. They explore the benefits of microdosing, such as improved mood, neuroplasticity, and the dissolution of the default mode network. They also discuss the importance of tracking the menstrual cycle and how psychedelics can support hormonal fluctuations. The conversation emphasizes responsible use and the need for individualized approaches to microdosing. Garrett and Brittany share their personal transformations and the importance of sharing their stories to help others.

Takeaways:

• Microdosing psychedelic mushrooms can have positive effects on mood, neuroplasticity, and overall well-being.
• Tracking the menstrual cycle is important for understanding hormonal fluctuations and how psychedelics can support mental health.
• Psychedelics can dissolve the default mode network and help individuals break free from limiting beliefs and negative thought patterns.
• Responsible use of psychedelics is crucial, and individuals should seek guidance from knowledgeable professionals.
• Personal transformation is possible through intentional microdosing, leading to increased happiness and a shift in perspective.

In this episode, Garrett and Brittany discuss Garrett's experience with the 75 Hard program and the lessons he learned from it. They emphasize the importance of self-improvement, building resilience and mental skills, and the need for self-care. They also discuss the consequences of neglecting self-care and the importance of pouring into oneself before pouring into others. The conversation then shifts to the challenges and criticisms within the fitness industry, including the dangers of smear campaigns and cancel culture. They highlight the need for collaboration, understanding individual situations, and removing ego in the fitness industry. The episode concludes with a call to action to share the podcast and leave a review.

Takeaways:

• Self-improvement and building resilience are essential for personal growth.
• Taking care of oneself is crucial before being able to take care of others.
• The fitness industry should focus on collaboration and support rather than criticism and cancel culture.
• Fitness protocols should be individualized and based on context and client needs.

In this podcast episode, Garrett and Brittany discuss the misleading information and marketing tactics often found on social media related to fitness and weight training. They address the misuse of mini bands and the misconception that they can magically transform one's physique. They also debunk the idea that high-intensity interval training (HIIT) can be done daily and explain the true definition of HIIT. The hosts highlight the disconnect between achieving a desired physique and the marketing strategies used to promote perimenopause weight training. They emphasize the importance of progressing to heavier weights and dispel the myth that lifting heavy will make women bulky. The episode concludes with a discussion on breaking down stereotypes and empowering women through strength training.

Takeaways:

Be cautious of misleading information and marketing tactics on social media related to fitness and weight training.

Mini bands are not a magical tool for transforming your physique and should be used primarily for warm-up and activation exercises.

True high-intensity interval training (HIIT) involves short bursts of all-out effort followed by complete rest, and it should not be done daily.

Beware of marketing strategies that target specific demographics, such as perimenopausal women, and promote workouts that may not be effective or appropriate.

Progressing to heavier weights is important for building strength and achieving desired results, and lifting heavy will not make women bulky.

In this episode, Garrett and Brittany discuss the seven pillars of women's health. They start by emphasizing the importance of community and how a sense of belonging is a basic human need. They also explore the impact of social media on women's mental health and the need for genuine support systems. The conversation then transitions to the connection between women's health and nature, highlighting the benefits of spending time outdoors. Finally, they discuss stress management and the importance of finding balance in strength training and other stressors. In this episode, Garrett Query and Brittany Kohnke discuss the seven pillars of health for women. They emphasize the importance of shifting identity and embracing rest, incorporating movement into daily life, finding balance in training and recovery, prioritizing sleep, managing the stress of training, utilizing free and minimal-cost health practices, and understanding nutrition and hunger signals.

Takeaways:

• Community is a crucial pillar of women's health, and a sense of belonging is a basic human need.
• Spending time in nature has numerous physical and emotional benefits for women's health.
• Stress management is essential, and it's important to find balance in strength training and other stressors. Shifting identity and being willing to embrace rest is crucial for overall health and well-being.
• Incorporating movement into daily life through activities like walking, hiking, and dancing is important for physical and mental health.
• Finding balance in training and recovery is essential for long-term success and avoiding burnout.
• Prioritizing sleep is one of the most important pillars of health and can have a significant impact on overall well-being.
• Training is a stressor on the body and should be managed appropriately to avoid negative effects.
• There are many free and minimal-cost health practices that can be incorporated into daily life, such as getting sunlight, using a pedometer on your phone, and prioritizing real, nutrient-dense foods.
• Understanding nutrition and listening to hunger signals is key to maintaining a healthy relationship with food and supporting overall health.

SummaryIn this conversation, Garrett Query and Jamie discuss their personal experiences with eating disorders and their journey to health and fitness. Jamie shares her struggle with an eating disorder and how it almost took her life. She also talks about her obsession with weight training and how it helped her preserve muscle and recover. Garrett shares his own experiences with his mother's illness and how it affected his relationship with food. They both discuss the psychological and emotional challenges of losing weight and gaining it back, as well as the importance of strength training and its impact on their health. In this conversation, Garrett and Jamie discuss the importance of strength training for women's long-term health and longevity. They highlight the risk of muscle and bone loss as women age and emphasize that muscle mass is the fountain of youth. They also touch on the negative effects of long-term hormone suppression and the importance of weight training for women's bone health. The conversation concludes with a discussion on peri-workout nutrition and the impact it has on performance and physique goals.Takeaways:

• Eating disorders can have a profound impact on physical and mental health, and recovery is a challenging journey.
• Weight training can be a powerful tool for preserving muscle and improving overall health.
• Losing weight and gaining it back can lead to significant identity shifts and emotional challenges.
• Hormone health is crucial and can be affected by weight loss and gain.
• Self-esteem and self-worth are important factors in overall well-being. Strength training is crucial for women's long-term health and longevity.
• Muscle mass is the fountain of youth and helps prevent muscle and bone loss as women age.
• Long-term hormone suppression, such as from birth control, can have negative effects on women's cardiac health and bone density.
• Peri-workout nutrition, including pre- and post-workout meals, can significantly impact performance and physique goals.

In this episode, Garrett and Brittany share their personal health journeys and what led them to start the podcast. Brittany discusses her athletic background, including playing softball at a high level and the unhealthy diet she had as a young athlete. She also opens up about her struggles with mental health, including attempting suicide, and how she found healing through therapy and alternative modalities. Brittany's journey led her to discover CrossFit and powerlifting, which became her passion. However, owning a gym and the stress it brought caused her health to decline. She emphasizes the importance of understanding stress and its impact on the body, as well as the need for individualized approaches to health and fitness. This conversation explores the impact of hustle culture and diet culture on women's health, as well as Garrett's personal journey with weight loss and gastric bypass. It delves into his career in fitness and training, and how fitness has been a lifeline during dark times. The importance of living intentionally and authentically is emphasized, along with the lessons learned from discipline and life experiences. The conversation concludes with a call to action for listeners to share and support the podcast.

Takeaways

• Childhood athletic experiences can shape one's relationship with health and fitness.
• Unhealthy diet and lifestyle choices as a young athlete can have long-term consequences.
• Mental health struggles are common among athletes and should be addressed.
• Stress, both physical and psychological, can have a significant impact on overall health and well-being.
• The fitness industry can promote toxic ideals and unrealistic expectations, leading to negative health outcomes.
• Individualized approaches to health and fitness are essential for long-term success. Hustle culture and diet culture can have detrimental effects on women's health, leading to issues like perimenopause and autoimmune conditions.
• Garrett's personal journey with weight loss and gastric bypass highlights the challenges and consequences of extreme measures.
• Fitness and training can be a powerful tool for overcoming dark times and finding purpose and discipline in life.
• Living intentionally and authentically is key to finding fulfillment and making positive changes in health and well-being.
• Discipline and life experiences shape our journeys and provide valuable lessons for personal growth.

In this episode, hosts Garrett and Brittany introduce themselves and the purpose of the podcast, which is to provide women with information and support in their health journeys. They discuss the importance of real-world experience and intuition in addition to scientific knowledge. Brittany shares her personal journey and the various experiences that have shaped her perspective. Garrett talks about his own transformation and how he became a coach for women. They also mention the topics they plan to cover in future episodes, including women's health, identity shifts, client transformations, and analyzing health articles and research papers.

Takeaways

• Real-world experience and intuition are important aspects of health that should not be overlooked.
• Identity shifts and mental health play a significant role in overall well-being.
• Understanding masculine and feminine frameworks can help navigate health and fitness.
• Client transformations can provide inspiration and motivation for others.
• Analyzing health articles and research papers critically is essential to avoid misinformation.