Mindin' My Wellness

Six months postpartum… and wow, it’s been a whirlwind! In this episode, I’m sharing a raw and honest update on how my body, mindset, and priorities have shifted—and trust me, it hasn’t been as “bounced back” as it might seem from the outside.

I’m talking about the messy middle… weight fluctuations, new routines, and learning to listen to my body in a whole new way. I’m also answering your top postpartum nutrition + macro questions a...

Ever feel like you're constantly defending your food choices or getting side-eye for tracking macros? You're not alone! In this episode, we’re breaking down the negative stigma around macro tracking and showing you how it’s actually about freedom, not restriction.

I’ll share practical tips on how to navigate those awkward conversations with skeptics, OWN your health goals, and communicate them in a way that feels empowering. Plus, y...

Feel like you’re doing everything right but still not losing weight? Your thyroid might be the missing piece.

This tiny gland controls your metabolism, energy, and even your mood. The problem? Many women have thyroid issues without realizing it, especially during postpartum, perimenopause, or menopause.

In Part 4 of our Reset Female Hormones for Weight Loss Series, I’m breaking down how your thyroid affects fat loss and what you can ...

Feel like your hunger is out of control, no matter what you eat? It’s not just about willpower—your hormones could be running the show.

In this episode, we’re diving into Part 3 of the Reset Female Hormones for Weight Loss Series to break down how leptin (your fullness hormone) and ghrelin (your hunger hormone) impact fat loss. 

You’ll learn how chronic dieting, poor sleep, and stress can throw them out of whack, making fat loss...

Ever feel like your body is working against you once you hit your 40s? Like those stubborn pounds just show up out of nowhere and refuse to budge, no matter how “healthy” you eat or how many workouts you squeeze in? 

If you’ve ever wondered, “Is midlife weight gain inevitable for me?” Or “Is there actually something I can do about it?” This episode is for you.

We’re diving into Part 2 of the Reset Female Hormones for Weight Loss...

Do you ever find yourself asking why fat loss feels so much harder for you than it does for other people? You might be wondering if your hormones may be contributing to you not hitting your fat loss goals.

In this episode, I explore the hormonal influences on weight loss, focusing on three key hormones: cortisol, insulin, and estrogen. You'll learn about their roles, how they function, and the lifestyle changes you can make to manag...

Could a diet break be just what your body needs? Or is it going to hinder your fat loss efforts? In this episode, I am breaking down the truth about diet breaks. 

We'll explore the science behind diet breaks, how they differ from cheat weeks, and their potential advantages for long-term fat loss and overall wellness.

If you’re feeling burned out from continuous dieting or simply curious about an effective fat loss strategy, this...

Are you noticing weight gain after a calorie deficit? Or are you concerned about maintaining weight loss after using GLP-1? These are all questions that I have been getting lately on my Instagram Q&A, and I’m answering them in this bite-sized episode. 

I’ll share my tips on reverse dieting and recommend optimal intervals for measuring progress. You'll also discover sneaky ways to boost your protein intake, even during stres...

C-sections can be an unexpected twist in your birth plan, but the approach to C-section recovery can make all the difference. In this episode, I’m thrilled to chat with Madeline Custer, who was an invaluable resource during my early postpartum period.

Madeline is not only a wife and mom of two, with a third baby on the way, but she is also the founder and Head Trainer of MOVES APP. With a B.S. in Kinesiology and Exercise Science, sh...

How has your 2025 been so far? As we step into a new year, I'm taking a moment to shift our focus from nutrition to a topic equally crucial—mental health. Since becoming a mother, I've been driven more than ever to be the best version of myself for my daughter, and I'm eager to share what has been making a difference.

In this episode, I'll reveal the four micro-habits I'm prioritizing in 2025 to enhance my mental health.

Join me as I...

Does fat loss top your list of body goals? You aren’t the only one. Most women come to me for this very reason. However, with all the information out there on fat loss, it’s easy to feel like you’re constantly spinning your wheels and getting nowhere.

In this episode, I am going to break down the five fat loss myths that are keeping you stuck from achieving your goals. I’ll explore everything from the science behind each myth to cle...

Raise your hand if you have been trapped in the cycle of yo-yo dieting? Me too. And many of my clients have fallen into this habit as well. So, in this episode, I sat down with a Macro Accelerator student, Melissa, to find out how she broke the cycle. 

Melissa is a 38-year-old mom of 2 girls, an Educator by day, and small travel business by night. She has done most major calorie-restrictive diets in the past but has seen unsust...

Do you feel like you have hit a fat loss plateau? You are probably asking yourself, “What is going on?” So, I thought it would be super helpful to dive into what you need to know about fat loss plateaus. 

I'll explain what a fat loss plateau actually is—and what it isn't.  And then, I'm going to give you five tips for overcoming that fat loss plateau and explain when maybe it's time to stop eating in a deficit and reverse ...

Are you constantly swapping spin classes for extra calories burnt and still not seeing results? While it can be tempting to increase your cardio to try and expedite fat loss, it shouldn’t be your first priority. 

In this episode, I’ll break down the four key areas you should focus on before you consider adding more cardio. Because without addressing these, simply doing more cardio won’t be effective.

So, if you’re ready to learn...

Can you believe we're already at the last day of 2024? This year has probably been the biggest year of my life, so to cap it all off, I’m sharing clips from your favorite episodes of the year.

This episode is packed with golden nuggets, from my personal milestones to the invaluable lessons I've learned, to set you up for a successful health journey in 2025.

If you're ready to leave yo-yo dieting behind and embrace a balanced, mindful...

New year, new me, right? It’s that time of year when I see many people setting their body goals for the year ahead. But, my friend, you are setting yourself up to fail if you don’t go into the year with a game plan. 

In this episode, I will explain why it's important to have a game plan, to set goals, and to have a roadmap for the entire year. I will then explain exactly how I would plan that out step by step. 

So, if you a...

I can not believe I am three months postpartum at the time of recording this episode. And let me tell you, I just love talking about my postpartum experience. So, I thought it was about time I gave you all an update. 

In today's episode, I’m sharing an in-depth look into my postpartum journey and dive into the various aspects of this new phase, from body changes to emotional experiences and everything in between. I address the ...

Could you improve your health and fitness results by using nutrient timing? While focusing on getting the right macronutrients is a priority, nutrient timing could help you optimize your results. 

In this episode, I break down the two main categories as it pertains to nutrient timing - how to time nutrients around workouts and sleep. So, I’ll be breaking down the best times to eat protein, carbs and fats based on the current sc...

Will intermittent fasting work for your goals? This is a common question that is dropped into my DM’s, so in this episode, I will break down what you need to know to make the right decision around time-restricted feeding, also known as TRF or fasting.

We'll break down the pros and cons of fasting for both muscle development and fat loss, and discuss the role protein intake plays in achieving muscle protein synthesis. I'll also share...