Explorez tous les épisodes du podcast Create Your Shape with Jenny the Nutritionist

Grazing, sugar cravings, lack of willpower, lifting weights but not looking like it, not hitting macros, not gaining strength, getting injured, cycle symptoms, and hitting plateaus just to name of few... 

These could be solved just by eating bigger meals.  Your day-to-day could have a completely different experience just by eating bigger meals. Having more energy, being able to focus better, getting more out of your workouts, and trusting your body's metabolism to decrease body fat when you decide too. 

In today's episode we go into the symptoms you may have from too small of meals, why this happens, what is possible, and guidelines to help you make those meals bigger.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Ever wonder if it’s possible to change the foods you crave? 

In this episode, I share my personal journey—from being the “human trash can” who couldn’t say no to chips and wings, to genuinely desiring foods that fuel my body and support my goals. Despite being really into fitness and eating quality food the majority of the time, the 20% of the time when I’d want all of the “bad” food felt like it was throwing me off. 

Here are a few examples of what we cover: 

1. Lowering hunger hormones so cravings naturally fade. 
2. Resetting your taste buds and creating high-quality alternatives, so your go-to “treats” are ones that fit your goals. 
3. Raising your standards around food choices, so what you put into your body aligns with the identity you want to step into. 

If you’ve ever felt like your cravings get in the way of consistency, this episode will show you how to reprogram your desires so healthy eating feels natural all of the time. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

There is a range of options for how to track macros. From using a food scale, to measuring cups, estimating with your hands and more. They're so helpful to know when you're out and about and don't have access to a food scale, or even those time periods when you're not tracking your macros but you still want to be directional too. Today I cover the 5 different ways to track macros and when you may want to use or consider each. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

I get why everyone wants to find the “Perfect” Training Program that checks all of the boxes.  And honestly, I think there is a pretty close framework of a program especially for the type of ladies I work with who have shape goals but also want to consider their health, functionality, and athleticism.

However, there are 3 major factors that you always want to consider when thinking through your training. In the episode, you’ll learn these along with how to consider days per week, time per session, training experience, and more. 

If you’re interested in this topic, then you should join the free Look Like You Lift Weights Week Challenge! Now is the time to start on your Primer Tools, we get started August 25th.

Click here to sign up for the Look Like You Lift Weights Week Challenge!

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

You want to be the woman who takes care of her health, looks the part, and has the energy for every opportunity life offers. From weekend trips and holiday parties to lifting heavy in the gym. But finding the balance between building your best shape and living a full, social life isn’t always easy. 

In this episode, I’m sharing how to approach your fitness and nutrition so you can confidently do both. You’ll learn the mindset shifts, strategies, and practical adjustments that make it possible to prioritize your health, enjoy the events and travel you love, and feel your best in every setting. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Cheat the system, make it easier for yourself by creating your own meal plan. You'll want 2-3 options for each of your meals and snacks. Make them delicious, so yummy that you would want to have them often. Then, based on those options, create your meal plan for the week, adjust your portions to hit your macros.  Finally, RINSE and REPEAT. Occasionally changing up your meal plan, or adding new meal ideas to your rotation.  This is the best of both worlds, the flexibility of macros and understanding food and making it mindless, efficient, and consistent. Take one hour to complete this. I would highly recommend this to anyone before starting their calorie deficit, or before starting to track macros.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Katrina is a ball of energy and has always been into fitness (she’s currently in a circus!). She keep running into issues when trying to take her shape to the next level, especially after having kids. 

In this episode, Katrina discusses what took her to the next-level. She highlights how she used the tools she learned like the strategy of eating more to fuel her body effectively and her mindset shifts combined with her long-term dedication to fitness that's created her being a bad ass mom.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them. 
 
3 - A Nutrition Routine is taking every single action/step/or thought that goes into building your shape, breaking it down piece by piece, making each piece the most efficient and mindless, and creating a system for all of those pieces to work together seamlessly.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them. 
 
2- If you want to build muscle, decrease body fat, and change your body composition then you HAVE to be eating enough. If not, you're swimming upstream and making it way harder on yourself, if not impossible to build your next-level shape. I break down the science of eating more, the average calories ladies who are working out are burning and the 6 key factors to consider when you start eating more.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

The Body Comp Blueprint showcases the 3 episodes that every lady needs to effectively build muscle and decrease body fat. This series is designed to listen to altogether, and multiple times to get the most out of them.

1 - The number one tool to change your body composition is having a Nutrition Strategy. Eating clean for a week, doing the same thing repeatedly, or trying to cut calories all the time is not going to create your shape. In this episode, learn the 3 Steps to the Nutrition Strategy for ladies who lift, the critical components of each step, and how to implement the strategy for yourself.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

In this episode, I educate while answering the below questions I received from the audience on my recent Calorie Deficit phase where I dropped 10lbs and completed a successful build phase beforehand.

• What is your weight now?
• Will you share your lean body mass (LBM) numbers before and after, if you know them?
• Did you eat 5 meals a day during your cut or build?
• Did you hire a coach?
• What leg movements did you focus on?

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

I just completed a 12-week calorie deficit where I dropped 10lbs and created a fit, feminine shape I love. In this episode, I’m walking you through the exact strategy I followed, from the overarching plan, to the specific macros, training, execution, and lessons learned along the way. 

We cover: 

• The 2-year strategy that got me here (including my 6-month build phase) 
• My exact deficit game plan and why I hired a coach 
• The specific nutrition, training, and cardio protocols I followed 
• What helped make this my easiest deficit yet 
• My big wins (like quad definition!) and real frustrations (like water retention!) 

I always say it’s about having the science, strategy, and the system in place, and this was the perfect example. I felt energized, not hangry. I made progress on vacation. And I actually loved the process! (and the result of course :)) 

DM me your questions @jennythenutritionist I’ll be doing a Calorie Deficit Q&A in next week’s episode! 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Why is everyone saying you need to eat enough but the layer of body fat is telling you otherwise? In this episode, we break down the difference that most women who lift are missing: you're not underfed, you're underfueled. We cover:

• What it actually means to be underfed vs. underfueled
• Why not eating enough doesn't help you create body composition changes in this scenario
• How your nutrient timing, macros, and metabolism all play a role
• What it takes to become well-fueled and use it as a tool to make progress

I'm a huge proponent of eating enough. Eating enough, aka becoming well-fueled, is the first step I take my ladies through and is the perfect example of working smarter!

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

This year has been a whirlwind! So I wanted to stop, pause, and just chat. 

In this episode, I give you an update from our trip to Bangkok where my fiance competed in his first body building show. I also share how my deficit phase is going so far and if I’m on track or not. Lastly I cover the latest with work, remaining travel this year, Wedding planning and more! 

P.S. Our first call for Build Your Baseline is Thursday evening, it’s not too late to join and get the tools for now and the rest of summer and get coached on our call! 

Click here to get signed up. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Wonder why you don't look like the other women who are lifting just like you in the gym?  Build your Nutrition Baseline first.  Do this and look and feel fitter and tighter in the next 3 weeks.  

Most women who train hard are missing a nutrition baseline.  They dabble with macros before having a consistent routine that already checks most of the boxes.

In this episode, I share the top 3 things you need to consider in your nutrition baseline. And then, I invite you to join my 3-week coaching program to create yours, Build Your Baseline.  This round starts June 9th, click here to get signed up!

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

If you want to decrease body fat, knowing how a calorie deficit works is beneficial.  It goes beyond calories in vs. calories out. There are nuanced details like priming your "machine" for a more optimal calorie deficit phase, how to preserve muscle mass, how much to decrease by, and more. Knowing the science behind it makes executing it much easier. 

Feel informed and empowered with this episode, and get a sneak peek into Create Your Shape as this was pulled from one of our recent coaching sessions. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

As I wrapped up a Create Your Shape cohort today, they shared that prior they were stuck not making progress for 1-3 years because they thought, "I know what to do" and "All of the information is already out there".  I have also been in a similar boat which left me never truly making body composition changes, questioning everything on my plate, and honestly uncertain on how it worked besides following a few rules and "hitting macros".  I understand the desire to learn this on your own, to make it work with your life and set yourself up for long-term success.

There are ladies who can make progress on their own by gaining the knowledge and lifestyle first.  In today's episode, I walk through the check-list to know if you're in a position to change your shape DIY, or if you'd benefit and fast track results by working with a coach or a program.  You want to be clear on which bucket you're in and which makes the most sense for you.

If you've been spinning on your own, I invite you to sign up for Create Your Shape to gain the knowledge, routine, and strategy to ensure you make the changes now and for the long-term!

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

It is frustrating when you're lifting heavy (maybe even doing 2-a-days), tracking your macros, hitting high protein, and still don't have the shape that represents it. The worst is you look FINE, but just not what you imagined for the effort you're putting in.  "Could there really be more than what I'm already doing? What am I missing?" were the questions my client Jennifer had. In this episode, we walk through what we changed and the missing pieces to create her best shape yet at 46. Her defined abs and ability to look good from every angle did not come from working out more and eating less, quite the opposite. Take a listen to hear all of the details and what we implemented.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

You lift weights, you should look like you work out. If not, you're just missing a few components. I'm hosting the free Look Like You Workout Week CHALLENGE starting Monday, May 12th.

Learn more about what it really means to look fit and what we'll be covering during Look Like You Workout Week in today's episode. Then, join us for a week for lifting ladies to learn and take the next steps to create a shape that automatically says "I workout"... Because you do!

Click here to Register Now for Free

P.S. Look Like You Workout Week is sponsored by the Create Your Shape program. Enrollment is open Monday, May 12th - 19th. Click here to learn more!

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Today we cover the basics of Energy Balance but considered from an advanced lens.  We know in order to be optimal (aka perserving muscle mass, considering health, and creating sustainable results), there is a lot more to it than just calories in vs. calories out.  

However, we cannot ignore that this is the required principle for loosing, maintaining, or gaining body fat.  In today's episode, I give a refresher of Energy Balance, and give examples for where you want to make sure you lean on this when out and about living your life, especially before or after starting a calorie deficit.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

I am not someone who was naturally fit growing up. Moving my body? Loved it. But food? I would eat anything in unlimited amounts. I always had that extra layer of body fat that felt like my “settling point.”

That changed when I made 4 specific shifts that moved me into what I now call Naturally Fit—not just thin, not just strong, but the woman who always looks in shape, no matter the season.

In this episode, I’m walking you through:

• The difference between “Naturally Thin” vs. “Naturally Fit”
• Why genetics aren’t the full story
• The mindset + actions that create an identity shift
• The exact standards and environment I created and how you can too

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

In this episode, I educate while answering the below questions I received from the audience.  

• How much is too much cardio when trying to build lower body muscle?
• Do you take measurements? 
• What are your current macros in your Calorie Deficit?
• How do you maintain muscle and body fat after you achieve it?

[Create Your Shape is currently open for enrollment and closes on April 21st!]

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

[Free Class: How to be Fit, Well Fed, & Fully Energized. Register now for the on-demand class!] 

I just put on 6lbs, mostly of muscle in my 6 month build phase. (Just shared my progress photos on my Instagram @jennythenutritionist

The first 3 months I recompped, and I'll explain why I was able to do that.  the last 3 months was building new muscle.  I worked up to 2,400 calories 350g of carbs and I'm only 5'1. 

Now I'm primed for a nice deficit phase. But first, in today's episode, I'm breaking down the big changes I made, my macros, and some challenges I ran into.

[P.S. If you are listening to this live, Create Your Shape is currently open for enrollment! Learn and implement your own build and deficit phase. Join us here!}

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

I’m kicking off a calorie deficit phase and I have zero doubts I’ll hit my goal. Over the years I've learned the key is preparing these 5 things ahead of time. 

In this episode, I’m sharing the five steps I’m taking to set myself up for success—from mapping out my full strategy to mentally resetting my non-negotiables.

Whether it’s taking a planned break beforehand, organizing my calendar, or locking in my meal options, these steps make all the difference. I don't think I've ever been this ready or excited to start this phase.  

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.

Having it all is what most of my ladies are after.  The successful career or business, the busy family and social life, the healthy and fit figure... the list goes on.  In this episode, we take a look inside of my friend Dr. Desiree Yazdan's life and how she has created it all. We talk about routines and prioritization, but my favorite tip is her approach when things go wrong.  

Dr. Desiree Yazdan has a successful fee-for-service practice in Southern California. 

She used to work 13 hour days making 6 figures, and now she works 13 hour WEEKS and has a multi-7 figure business.

Come from a place where she always felt overwhelmed, stressed out, and secretly wishing she chose another career, she now LOVES her practice, her patients, and does the exact type of dentistry she wants on a daily basis. 

She's built her business around her lifestyle and has plenty of time off to spend with her family. 

She created a program called Million Dollar Mentorship for dentists to help teach them how to work less and make more money- the exact amount of money they want. 

Inside of Million Dollar Mentorship, Dr. Yazdan walks her clients through the EXACT steps they need to be taking in order to create a business that gives them personal and financial freedom. You can reach out to Dr. Yazdan via email at DrDYazdan@Gmail.com to book a consult and see if you're a good fit for Million Dollar Mentorship.

Instagram: @DrYazdan 
Website: www.dryazdancoaching.com

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.

I am so glad I came across Kristin and Maria while looking for resources to support women's hormones in their 40s, 50s ,and beyond.  I read their book, The Great Menopause Myth, which opened my eyes to the misunderstandings and support women really need during this time. This goes beyond just feeling our best.  The Wise and Well team aligns with the nutrition and fitness I already teach and in this episode, they expand on that with the use of HRT.  

Kristin Johnson and Maria Claps are the co-founders of the women’s health and hormone education practice, Wise and Well, as well as the Instagram account @wise_and_well_.

Kristin Johnson, JD, BCHN FNTP is Board Certified in Holistic Nutrition through the National Association of Nutrition Professionals, is a Functional Nutritional Therapy Practitioner through the Nutritional Therapy Association, and is a “recovering corporate attorney.” Maria Claps, FDN-P is a certified health coach through the Institute for Integrative Nutrition and is a Functional Diagnostic Nutrition Practitioner. Together, Kristin and Maria have developed a deep specialty in perimenopause and menopause health through their clinical mentorships with multiple medical doctors and naturopaths specializing in hormone replacement therapy. In addition, they have both completed advanced training in various functional testing modalities which they actively use in their robust clinical practice educating and helping midlife women. Kristin and Maria are also the co-creators of a professional training program for other midlife women’s health practitioners.

In addition to their busy client work and peer mentorship program, Kristin and Maria serve as faculty lecturers for the Women’s Hormone Network, a non-profit comprised of medical professionals dedicated to advancing the most accurate, scientific and medically advanced information on women’s hormone health. They also lecture frequently at women’s health summits and retreats, as well as appear on a wide variety of podcasts.

Work with Wise and Well: https://wiseandwell.me/midlife-mayhem/

Read The Great Menopause Myth

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.

If you've ever had the inkling there’s something more out there to support us through life, this episode is for you. Dr. Jazmin introduces us to alternative medicines and energies that can guide and heal us. As someone who incorporates functional medicine and herbs with my clients, I loved expanding on that foundation and exploring other paths and options. I also appreciate how Jazmin bridges the gap between traditional Western protocols and what some might consider 'woo-woo.

Jazmin is a women’s natural health practitioner blending her background as a physical therapist, Holistic Pelvic Care™ practitioner, herbalist and medical astrologer into a practice that offers a supportive blend of movement therapies, herbal remedies, natural health practices, pharmaceutical alternatives and specialized, therapeutic and energetic bodywork for women that offers options for natural ways to nourish and care for their mind, body and spirit and root deeper into their feminine energy and vitality.

Jazmin's Instagram: @jazmin.cosmic

Jazmin's Newsletter: COSMIC BODYCARE NEWSLETTER

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.

In this episode, Dr. Morgan MacDermott discusses key factors to prepare us (especially high-achieving females) for pregnancy, birth, and postpartum. I love how she keeps it real while giving helpful insights and tips beyond what a typical clinical setting would provide or acknowledge. 

Dr. Morgan is a rising leader in women’s reproductive health committed to helping modern mothers transform their daily struggles into stepping stones toward a more supported, balanced, and confident state of being. In a broad sense, she believes that the health of the mother is the health of the community, and it is imperative we treat her as such.

As a licensed Naturopathic Doctor and mother of four young children, she blends functional medical expertise, clinical skill, and first-hand experience to help women navigate wellness for themselves and their families.

She is the founder of Milk Medicine™, a comprehensive online community of educational resources guiding women through the many transitions of motherhood - from pregnancy, through birth, and throughout postpartum. Dr. Morgan co-hosts the Healthy as a Mother podcast with Dr. Leah Gordon, a weekly educational conversation around becoming and being a mother.

Links for finding more about her:

Instagram @morganmacdermott

Milk Medicine www.milkmedicine.com

Healthy as a Mother Podcast https://podcasts.apple.com/us/podcast/healthy-as-a-mother/id1663942916

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Welcome to the first episode of our Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics.

In this episode, we delve into the often-overlooked topic of pelvic floor health with specialist Dr. Lauren Mallari-Snyder. We discuss causes and symptoms of pelvic floor issues, the correlation between stress and pelvic health, and the importance of muscle mobility. Lauren provides insight into both pain and pleasure aspects tied to pelvic floor health while offering practical evaluation and improvement tips. Whether you're dealing with related symptoms or just looking to prevent future issues, this episode is packed with valuable information.

Lauren is a Doctor of Physical Therapy, specializing in pregnancy, postpartum, and pelvic floor. She helps people strengthen their pelvic floor, core and orgasms, stop leaking, eliminate pain with sex and prep for birth! She got into this specialty 12 years ago after, frankly, being pissed off that there wasn’t better care for the Mothers in our world. Though she works primarily with pregnant and postpartum women, she wants you to know that everyone with a pelvis, has a pelvic floor!

Click here to watch the Muff N Stuff Webinar 

Instagram: Thrivephysicaltherapysd

Website + Links: sdthrive.com 

Phyical Location: San Diego, CA

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

In this episode, I educate while answering the below questions I received from the audience.  

• Best approach to maximize shoulder cap development – Is it better to emphasize heavier lateral raises or increase shoulder pressing volume?
• Should I increase protein intake slightly to maintain lean muscle in a deficit?
• How can I target my upper chest for a perkier look without developing an overly “manly” appearance?

For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionist

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Want to build muscle but worried about looking too bulky? You’re not alone—I hear this concern all of the time from my ladies who love to lift heavy weights. And unlike the usual "weights don’t make you bulky" response, I actually get it. As someone who wants muscle in certain areas while maintaining a feminine look, I know there’s more to the conversation. 

In this episode, I break down the three common "bulky" looks women may fear and dive into the five key factors that influence them—genetics, muscle placement, body fat distribution, body part ratios, and overall muscle mass. There's also one more bonus factor that gets overlooked you’ll want to consider. You'll learn how to tailor your training and nutrition to achieve the strong yet feminine physique you want, with a fresh perspective on the "bulky" topic that goes beyond just muscle size.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

If you are a Type A go-getter who thrives on structure and logic, this episode is for you. We’re diving into Data-Driven Motivation—one key to pushing past vague goals, making the effort more fun, and actually seeing progress in both training and nutrition.

I cover:

• What Data-Driven Motivation is
• How to reverse engineer the data you'd need (like fitness devices, macros, days per week, etc.)
• Specific examples and stories specifically for building muscle and decreasing body fat

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Here I interviewed Create Your Shape superstar Erin Finegold on how she gained 4.3lbs of muscle and decreased 5.3% body fat. She was relieved when she could stop her added cardio. She was shocked when she could eat 2,000 calories and improve her shape. And she was pleased that she saved more time in her week and could still eat sushi. Erin shares her full experience, including what she was most hesitant about and how this has impacted meetings at work, and even how her kids eat. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Confused about whether to eat more or cut calories to lose fat and build muscle? In this episode, I break down:

• The key differences between fat loss and muscle gain
• Why a calorie deficit is just part of the equation
• What eating enough actually means
• Why eating enough might be the missing piece to your plateau or the "secret" to maximize before even starting a deficit. 

Learn how to optimize both goals by understanding the difference between the two and how to use them in a strategy. 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

In this episode, I educate while answering the below questions I received from the audience.  

• Why use macro percentages vs. absolute targets?
• How do you know when you need a macro adjustment and how to you go about adjusting?
• Why am I seeing body fat being reduced in some areas and not other areas?

For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionist

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

It's a good time to be a gym girl.  We're taking over.  We're taking up space on the machines, lifting heavy, building muscle, and making the gym a fun place to be.

This is exactly how I met Angelina and we've had the most fun and made the most progress training together!

In this episode, we chat about our experience so far and give others who want to create this momentum for themselves an inside look!  She also shares her favorite ways to lift heavier and make friends in the gym which she's a pro at both!

Connect with Angelina:
English Account:  @angelinajs.daily
Swiss Account:  @angelina.js
Swiss Podcast: She's a Vibe

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

I speak to many ladies who want to build muscle and build their shapes but don't know the main components that need to be included in their training program and why.

OR have some of the components but it doesn't align with their goals

I'm sharing the 12 ways to uplevel your workouts for ladies who are lifting weights to make your training time more efficient and effective specifically for building muscle.

We're talking about progressive overload training, ideal sets and reps, exercise order, training to failure and more!

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Once you know what's missing to take your shape to the next level, sometimes it takes accepting it, to then do it.  This may come with some resistance, grief, or even being annoyed of yourself. But, once you accept it, it not only makes achieving the shape easier, it's not something that feels hard anymore. 

What everyone needs to accept is different. For me most recently, was my training intensity. It took me 3 months to get on board with what I needed to do.  There are usually 6 Phases of Acceptance that I see clients go through.  In this episode, I walk through these phases with various examples including my recent training transformation.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

As we all set new goals, I'm taking a bit of a twist with mine this year.  While I've always been a goal-getting, Type A person, I knew I needed to revisit my approach.  Everything was starting to feel like just one long to-do list.  

In this episode, I'm introducing the idea of Feel Good Productivity, how I learned about it, what it means to me, and how to use it to accomplish goals much more joyfully.  I'll also explain how to set up your recomp goals to be productive and a fun, child-like, experience.

Lastly, I recap my 2024 year and share how I'll apply this concept to my 2025 goals! 

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Not understanding the scale is unnecessarily hurting your progress and your feelings.  We have never been taught how to properly read our weight on the scale so of course we view it as "good" or "bad" or ruining our day.  

In this episode, I break down the components that contribute to the number on the scale. The scale reflects much more than just body fat. We'll go over what aspects of that number remain constant, what takes weeks or months to change, and what fluctuates daily or even hourly.

It’s important to recognize that the scale may shift daily, even if your body fat remains unchanged. Understanding this helps you identify real progress toward your goals while navigating temporary changes caused by water retention or inflammation.

By learning to interpret the scale objectively, you’ll become more in tune with your body and better equipped to use the scale as a reliable tool for making adjustments and continuing your progress.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

In this episode, a Create Your Shape Superstar, Jennifer F. shares how she systemized her nutrition routine to handle any scenario. She even hit her macro targets 7/7 days of the week when she evacuated from the Florida hurricanes!

This was not the expectation, but it goes to show how easy she’s made hitting her macros and therefore hitting her goals!

Jennifer also shares how she manages a household that considers their health and her goals, switched to going back into the office, and travels for work with ease.

Hear Jennifer’s story and experience in the Create Your Shape program and also learn how she built muscle and decreased 12lbs (Hint, the first step was increasing her 700 caloires per day!)

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Welcome to the Troubleshooting Series Day 2—your go-to in-depth guide for understanding why you're not making more progress when building your shape and exactly what to do about it. 

This series is made for ladies who lift weights and want to look like they lift. Per usual this keeps science-backed strategies and sustainable nutrition routines in mind.

In this episode you'll learn how to troubleshoot a Building Muscle Phase:

• How to analzye your data trends to know if you’re on track or not
• What you should see and consider in and out of your photos from week to week
• Training program check-list for training style, sets, reps, # of working sets etc.
• Feeling “the pump”
• Nutrition factors like; target macros, nutrient timing, and protein synthesis
• Hormones that may need to be reviewed

The entire Troubleshooting Series has been summarized into a straight-forward review and checklist for you to reference and apply to your specific plan.

Click here to download the Troubleshooting Guide and Checklist!

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Welcome to the Troubleshooting Series—a go-to in-depth guide for understanding why you're not making more progress when building your shape and exactly what to do about it. 

This series is for ladies who lift weights and want to look like they lift—whether building muscle, decreasing body fat, or just maintaining a fit, strong physique. Per usual this keeps science-backed strategies and sustainable nutrition routines in the forefront!

In this episode you'll learn:

• How to troubleshoot if you haven't implemented a plan yet
• How to troubleshoot if you're currently in a nutrition protocol (for each a building muscle, decreasing body fat, and maintaining phase)
• Key Metrics Milestones you should hit and when (with specific weight changes, exactly what you should look for on your physique, and numbers of days or weeks these changes occur, etc.)
• Troubleshooting considerations for all 4: building muscle, decreasing body fat, and maintaining your physique

The entire Troubleshooting Series has been summarized into a straight-forward review and checklist for you to reference and apply to your specific plan. Click here to download the Troubleshooting Guide and Checklist!

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Welcome to the Troubleshooting Series Day 4—your go-to in-depth guide for understanding why you're not making more progress when building your shape and exactly what to do about it. 

This series is made for ladies who lift weights and want to look like they lift. Per usual this keeps science-backed strategies and sustainable nutrition routines in mind.

In this episode you'll learn how to troubleshoot a Maintaining Phase:

• Why a Maintenance Phase is different than “doing nothing” and not having a goal
• Why it is extremely easy to gain body fat if you’re not doing this one thing
• The 4 goals you are always choosing from, even if you’re not choosing
• How to review the past 4-12 months for maintenance, with or without data trends
• Should you gain weight after a body fat loss phase? (how much and how long after if so)
• Reading the scale and the difference between body fat, water retention, inflammation, and muscle glycogen
• The ONE cause for gaining body fat when the goal is to maintain
• The 3 Drivers that create a (potentially unknown) calorie surplus
• The percentage of effort required to maintain muscle
• Managaing macros, estimating macros, alcohol, snacks, weekends
• How to create your maintenance baseline

The entire Troubleshooting Series has been summarized into a straight-forward review and checklist for you to reference and apply to your specific plan.

 Click here to download the Troubleshooting Guide and Checklist!

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

Welcome to the Troubleshooting Series Day 3—your go-to in-depth guide for understanding why you're not making more progress when building your shape and exactly what to do about it. 

This series is made for ladies who lift weights and want to look like they lift. Per usual this keeps science-backed strategies and sustainable nutrition routines in mind.

In this episode you'll learn how to troubleshoot a Decreasing Body Fat Phase:

• How much weight you should be decreasing per week and per month
• How to analzye your data trends to know if you’re on track or not
• What to review if you don’t have data tracked
• What happens when you build muscle and decrease body fat at the same time
• The 3 Baseline requirements needed for a successful body fat loss phase
• The Nutrition Troubleshooting Check-list explained (weight & photos trends, accounting for water retention & inflammation, hunger levels, the body recomp formula, adusting calories/macros)
• Training changes considerations
• Hormones that may need to be reviewed and why
  
  

The entire Troubleshooting Series has been summarized into a straight-forward review and checklist for you to reference and apply to your specific plan.

Click here to download the Troubleshooting Guide and Checklist!

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

In this week's episode, we take a step back from the details and discuss the three big drivers of success that often get overlooked.  My dance coach, Sue Natanael, is brilliant at cultivating the big three; community, passion, and a training mindset. 

These three have amplified my progress in the gym and the dance studio. They are also key concepts I consistently emphasize with my clients.

In this interview, we break down each topic and Sue shares how to create these for yourself no matter what you're pursuing! 

Sue Natanael is a seasoned dance instructor with over 20 years of experience. Specializing in styles ranging from hip hop to waacking and heels, she has performed for numerous artists and participated in various commercial shoots. In addition to her work as a dance teacher, Sue is the founder of the Curves Collective community in Bali, Indonesia

Instagram: @suenatanea & @curvescollective.id
Email: curvescollective.id@gmail.com

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

In this episode, I educate while answering the below questions I received from the audience.  

• Why aren’t my progress photos doing me justice, I'm not sure if I'm making progress?
• Are the scales with the BF% readings accurate? Are they worth using? 
• I want to do Create Your Shape, but I’m nervous I’ll need to eat “too many carbs” in the program?

For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionist

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

The most successful people wear a uniform. Think Steve Jobs, and even Lady Gaga talks about this in her documentary. Where they wear the same outfit over and over again.

Here's a Secret - the most successful fit people eat the same foods over and over again. 

If you think about it, you’re likely already doing this with your meals to some degree, now you need to solidify this and make sure those foods are serving you and your goals.

You need to create your food Uniform that still gives your taste buds and your gut variety and that's what we're talking about in today's episode.

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

In this episode, I've reflected back on the many years when I was trying so hard to look like I worked out but nothing was changing versus now when I put in so much less effort and have a better shape.

I didn't know what I didn't know and now that I've worked with hundreds of ladies I see what they're missing this too!  I cover little things like working out fasted and relying too much on a tracking app. However, they all roll up under knowledge and strategy gaps that are costing you a lot of time and progress.  I'm going to share these common mistakes to help you build your shape in a faster and more efficient way. 

[It's also Find Your Missing Factor Week!  When you take the quiz below, not only will you find clarity on what you're missing and your next step, but you'll also be entered to a win a 1x1 Nutrition Strategy and Audit call with me! Take the quiz by 11/8/24, drawing will be on 11/9/24]

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist

In this episode, I educate while answering the below questions I received from the audience.  

• Is Alcohol Still part of your lifestyle at all? 
• Should I cut or bulk?
• If the scale isn't moving, how many days should I wait until making macro changes?

For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionist

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?  

[Take the Quiz] What are you missing to Be Fit, Well-Fed, and Fully Energized?

Work with Jenny the Nutritionist in Create Your Shape:
https://jennythenutritionist.com/create-your-shape/

Follow Jenny the Nutritionist on Instagram:
@jennythenutritionist