In this episode, Tina shares her personal experience with burnout and some reasons for why many women ignore the symptoms, telling themselves they’re “not that stressed.” She shares common symptoms of burnout as well as the nutrition and lifestyle changes she made to feel better. Mineral testing, in particular, was a game-changer. Tina talks about: - Her story and how ignoring symptoms led to burnout - Common symptoms of burnout in women - Mistakes she made with her nutrition - Two important dial movers for feeling better - Specific nutrition and lifestyle strategies to implement - Why mineral testing is a game-changer Add your name to the Fit + Fueled Interest List: https://carrotsncake.ck.page/be63efa9bd Enrollment opens early to the Interest List on Monday, September 16th. Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

In this episode, Tina talks with Jamie Sullivan and Alli Barnes, who co-founded the tennis app, 40 Love Mind Set, to empower tennis enthusiasts of all levels. They shared how they merge their passion for tennis, wellness, and technology to revolutionize how athletes approach the game. They also discussed the key features of the app and what you expect when you download it. Jaime and Alli talk about: - What inspired them to start the app - How the app works and explanation of key features - The mental benefits of tennis - The 40 love mindset - Their super powers and favorite health hacks Perimenopause Body Blueprint FREE Training: https://carrotsncake.ck.page/5909f18b13 Get your FREE trial of the 40 Love Mindset App: https://www.40lovemindset.com/ Save 10% with code: carrotsncake10 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Jaime Sullivan & Alli Barnes https://www.40lovemindset.com/ Facebook: https://www.facebook.com/40lovemindset Instagram: https://www.instagram.com/40lovemindset/ About Jaime Sullivan & Alli Barnes: Welcome to the world of 40 Love Mind Set, where Jaime Sullivan and Alli Barnes merge their passion for tennis, wellness, and technology to revolutionize how athletes approach the game. With Jaime's background and love for the sport of tennis and Alli's expertise in integrative health and wellness, they co-founded the 40 Love Mind Set Tennis App to empower tennis enthusiasts of all levels. Together, they've crafted an app that goes beyond tracking and coaching; it's a personalized toolkit for every tennis player. From instant access to tailored mindset coaching and opponent analysis to intuitive journaling and wellness tips, 40 Love Mind Set equips players with the tools to play smarter and achieve their peak performance. Join Jaime and Alli on their mission to elevate the game of tennis through cutting-edge technology and holistic wellness strategies. Whether you're a weekend warrior or a seasoned pro, 40 Love Mind Set is your partner in unlocking your full potential on and off the court.

In this episode, Tina talks about her recent experience on her 14-week fat loss phase. Over the course of her journey, she faced some significant challenges, but was able to manage them with some mindset shifts and tweaks to her plan. She shares some insights on how she overcame a weight loss plateau and provides some strategies for bouncing back from setbacks during a fat loss phase. Tina talks about: - Personal challenges she faced and how she course-corrected - Strategies and mindset shifts that helped overcome these obstacles - The most impactful dietary and exercise adjustments she made - What she did to break through a weight loss plateau - Techniques for staying motivated and committed - Using setbacks and learning from them to improve future efforts - How muscle plays a role in maintaining fat loss results in the long-term Enrollment is open for LeanSummerSolution: https://carrots-n-cake.mykajabi.com/LSS LeanSummerSolution is an 8-week fitness accountability challenge that starts on Monday, July 1st, 2024. Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

In this episode, I share a case study with one of our 1:1 nutrition clients, who happens to be a busy mom. Tune in to hear about her experience with our coaching team and how her life (and body composition) has improved! 1:1 Coaching And Hormone Testing → https://programs.carrotsncake.com/coaching MY FITNESS PROGRAM ROUTINES: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

I've seen the good, the bad, and the ugly in diet culture, and I'm going to share it all with you today. I'm going to share specific, personal stories about how diet culture has negatively impacted my health over the years. PaleoValley Bone Broth Protein Powder - use link below for 15% off your purchase! https://paleovalley.com/offers/grass-fed-bone-broth-protein-promo/pvfriend15?oid=4&affid=882 1:1 Coaching And Hormone Testing → https://programs.carrotsncake.com/coaching MY FITNESS PROGRAM ROUTINES: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies ----------------------------------- Chapters: 0:00 Intro 0:55 So good but bad 1:39 Setting the stage 2:57 #01 - Being perfect 6:55 #02 - More is better 9:12 #03 - High focus on diet 10:01 #04 - Low calorie = Healthy 13:34 #05 - Ignoring my body 17:59 Closing thoughts 18:28 Coaching program

Diet culture has to stop! In this episode, I share my experience with dieting over the years and what's helped me achieve optimal health. From eating perfectly to consuming low calories, you'll learn all my diet rules that I love to break. 1:1 Coaching and Hormone Testing: https://programs.carrotsncake.com/coaching MY FITNESS PROGRAM ROUTINES: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. --------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake/ × INSTAGRAM → https://www.instagram.com/carrotsncake/ × FACEBOOK → https://www.facebook.com/carrotsncake/ × PINTEREST → https://www.pinterest.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/fre... --------------------------------- Chapters: 0:00 Intro 1:01 Diet rules you break 1:38 #01 - Eating high-calorie foods 6:15 #02 - Eating after 8pm 8:44 #03 - Don't save splurges for the weekend 11:45 #04 - Eating fruits and drinking fruit juice 14:00 Adrenal cocktail 15:19 Closing thoughts 15:46 Question 17:12 Coaching and hormone testing program

How To Recognize And Manage Overtraining I love fitness, but I've taken it too far a few times in my life! In this video, I share my journey with overtraining, symptoms I've experienced, and how I've updated my fitness to help my health. SAVE 50% OFF ALL OF MY FITNESS PROGRAMS NOW THROUGH CYBER MONDAY WITH CODE CYBER50!!! https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. --------------------------------- FOLLOW ME ON: YOUTUBE → https://www.youtube.come/carrotsncake INSTAGRAM → https://www.instagram.com/carrotsncake/ FACEBOOK → https://www.facebook.com/carrotsncake/ PINTEREST → https://www.pinterest.com/carrotsncake/ --------------------------------- WEBSITE → https://carrotsncake.com/ FREEBIES → https://programs.carrotsncake.com/freebies --------------------------------- Chapters: 0:00 Intro 0:48 My journey with overtraining 1:27 The beginning 2:13 Fell into the trap 4:04 Early days of overtraining 10:27 In my 40's 11:36 My programs 12:00 Symptoms of overtraining 12:38 Fatigued 16:01 How was I able to recover? 21:45 Listening to my body 23:25 Stress relief mechanism 25:08 Closing thoughts

Welcome to this next edition of the Friday 5! In this episode, I share 2 offers, 3 favorite products, and 2 life updates. It's quite the mix bag! OFFERS: Free training: How functional testing can help you lose weight https://programs.carrotsncake.com/registration-page Black Friday/Cyber Monday Sale: 50% OFF ALL PROGRAMS (excludes 1:1 coaching and testing). Just use code CYBER50 at checkout! FAVORITE PRODUCTS: Pullover Fleece: https://amzn.to/3GbklOq Hair Dryer Brush: https://amzn.to/3UNs9tT Modified Citrus Pectin (electrolyte powder): https://us.fullscript.com/welcome/carrotsncake --- Hormonal Health Meal Plan https://carrotsncake.ck.page/c3539295e9 MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. --------------------------------- FOLLOW ME ON: YOUTUBE → https://www.youtube.com/carrotsncake INSTAGRAM → https://www.instagram.com/carrotsncake/

If you're struggling with sleep and/or insomnia, hormonal imbalances may be the cause! In this video, I share ways to balance your hormones, lower cortisol, reduce stress, and explore supplements to get a good night's sleep. Magnesium Lotion → https://amzn.to/3UFKGrZ Online dispensary → https://us.fullscript.com/welcome/carrotsncake Freebie → https://programs.carrotsncake.com/opt-in-f4f7661f-69af-4c11-8dd6-6d6d4c8e711e MY FITNESS PROGRAM ROUTINES: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. --------------------------------- FOLLOW ME ON: INSTAGRAM → https://www.instagram.com/carrotsncake/ WEBSITE → https://carrotsncake.com/ FREEBIES → https://programs.carrotsncake.com/freebies

I'm back at it with the Friday 5... sharing my favorites and some life updates! In this episode... 1. Follow me over on YouTube 2. Fuzzy fleece pullover - OMG, this fleece is everything. It's definitely something you don't necessarily 'need' but YOU DO. It's incredibly soft, so cozy, affordable, and absolutely a top that I will wear all winter long. This fleece comes in a bunch of different colors, so I know you'll find one you love! https://amzn.to/3fC1DVt 3. Lilli Q's BBQ Sauce. I am OBSESSED with this 'clean' barbecue sauce. Obsessed. It truly completes a meal, and I add it to everythingggg!https://glnk.io/y3pnv/carrotsncake Use code CARROTSNCAKE15 to save 15% off your order 4. Get a FREE turkey with your first ButcherBox! https://butcherbox.pxf.io/Zdg53k 5. Why I decided to track macros again --- Hormonal Health Meal Plan https://carrotsncake.ck.page/c3539295e9 MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. --------------------------------- FOLLOW ME ON: INSTAGRAM → https://www.instagram.com/carrotsncake/

This video gives you permission to stop micromanaging your diet and instead eat intuitively. I give you my top tips for mindset shifts that will help you let go, trust your body, and eat what you need. Hormonal Health Meal Plan https://carrotsncake.ck.page/c3539295e9 MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × --------------------------------- FOLLOW ME ON: × INSTAGRAM → https://www.instagram.com/carrotsncake/ --------------------------------- ADD ME: × FACEBOOK → https://www.facebook.com/carrotsncake/ × PINTEREST → https://www.pinterest.com/carrotsncake/ --------------------------------- × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/fre... --------------------------------- Chapters: 0:00 Intro 1:09 Mindset shifts 1:57 Tracking macros is a choice 3:11 Excessive math not required 4:55 Trust your body 6:30 Change is good 7:30 Making the transition 8:16 Tips for easier transition 8:32 Best time for transition 9:10 Days off from tracking 10:22 Just tracking your protein 11:43 Focus on whole foods 14:06 Use hunger and fitness scale 15:14 Cycle syncing 16:17 Outro

If you've been dieting for a long time, you might want to consider reverse dieting as a way to take a break! This video gives you an overview of what the reverse diet is all about and whether you need one. FASTER METABOLISM BLUEPRINT ASSESSMENT: https://carrotsncake.lpages.co/faster-metabolism-blueprint/ MY FITNESS PROGRAM ROUTINES: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × Comments and questions can be sent to info@carrotsncake.com --------------------------------- FOLLOW ME ON: × INSTAGRAM → https://www.instagram.com/carrotsncake/ --------------------------------- ADD ME: × FACEBOOK → https://www.facebook.com/carrotsncake/ × PINTEREST → https://www.pinterest.com/carrotsncake/ --------------------------------- × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies --------------------------------- Chapters: 0:00 Intro 0:30 Welcome message 0:56 My goal with each video 1:06 What is a reverse diet? 1:33 A reverse diet actually works! 2:12 The real challenge 3:00 How do you know if you need a reverse diet? 3:08 Free assessment tool 3:30 #01 It is the end of your diet 4:26 #02 You can't lose weight anymore 5:17 #03 You have diet fatigue 6:09 You're are not quitting 6:27 Closing thoughts

Bringing back the Friday 5!!! ▶️Introduction to our newest family member🦎 ▶️$23 'buttery' workout leggings: https://rstyle.me/+0ZSEz7F7_DSctaDWLA1OcA ▶️2 favorite protein powders and how I like to use them PaleoValley: https://paleovalley.com/offers/grass-fed-bone-broth-protein-promo/pvfriend15?oid=4&affid=882 Use code PVFRIEND15 to save 15% off Equip: https://www.equipfoods.com/Carrotsncake Save 15% off with code Carrotsncake Organic coconut water https://rstyle.me/+2BshmE0WxIkf3gdyx4CIeQ ▶️Faster Metabolism flash sale (50% off) starts Friday 🔥 https://carrotsncake.lpages.co/faster-metabolism-course/ SALE LINK: https://programs.carrotsncake.com/offers/HLP594Gr?coupon_code=FASTER50 Faster Metabolism Blueprint [free]:https://free.carrotsncake.com/faster-metabolism-blueprint-landing-page/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com/coaching/ https://programs.carrotsncake.com

In this episode, Tina talks about exercise snacks, also known as Vigorous Intermittent Lifestyle Physical Activity (VILPA). She shares how exercise snacks can make a huge difference in your overall metabolic health, especially during perimenopause, and provides some actionable steps for how to implement them into your daily routine. Tina talks about: - What are exercise snacks? - Why you should add them to your daily routine - Why exercise snacks are particularly -beneficial during perimenopause - How exercise snacks can benefit your metabolic health - Practical ways to implement exercise snacks Enrollment open to beta testers for LeanSummerSolution [50% OFF]: https://carrots-n-cake.mykajabi.com/LSS Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake -https://www.facebook.com/carrotsncake Instagram: carrotsncake - https://www.instagram.com/carrotsncake YouTube: Tina Haupert - https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching - https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

I was first diagnosed with ulcerative colitis over a decade ago, and I will share everything I've learned, including the highs and lows. This video shares four things I wish I had known in the beginning of UC that would have made a big difference in my health. Watch video and subscribe over on YouTube: https://www.youtube.com/carrotsncake ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com/coaching/ https://programs.carrotsncake.com

In this episode, I share why I quit Orangetheory. I thought it would be a great way to get fit, tone up, and lose weight, but for me, it was anything but that! Here's how I workout nowadays: https://carrotsncake.lpages.co/strongmadesimple-2/ Watch video and subscribe over on YouTube: https://www.youtube.com/carrotsncake ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com/coaching/ https://programs.carrotsncake.com

Sharing some life and business updates as well as a motivational quote and pep talk for my chronic illness warriors. Keep going. <3 ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com/coaching/ https://programs.carrotsncake.com

In this episode, I share some solutions for how to exercise with adrenal fatigue. Perfect world: You would only walk for fitness, but I get it... cutting back is HARD, so I share how I was able to find balance with exercise and healing. Listen to my story here in EP122: The overtraining episode: https://podcasts.apple.com/us/podcast/ep122-the-overtraining-episode/id1539296304?i=1000556196408 Weekly exercise routine for adrenal fatigue: ▪️3 full-body strength workouts (30 minutes) on non-consecutive days ▪️2 walks (20-30 minutes, intervals: 30 seconds brisk pace, 2 minutes easy pace) ▪️2 rest days (might include easy walking or yoga) Why this approach works: The strength training component is foundational and will help you increase lean muscle mass, which also aids in blood sugar stability because your muscles use glucose for fuel. The ‘cardio’ component is long enough to help you burn fat, but without causing the adrenals to become overstimulated. When you’re recovering from adrenal fatigue, anything longer than 20-30 minutes can be stressful and cause cortisol levels to rise, so be sure to hold yourself accountable to this limit even if you’re used to pushing yourself longer and harder. Timing: Since women with adrenal fatigue tend to have irregular cortisol spikes, like right before bed or, worse, in the middle of the night, morning workouts can help regulate your daily cortisol pattern. Cortisol is supposed to be its highest first thing in the morning, so you want to work with that! In fact, waking up with energy and motivation to exercise will be a sign that your adrenals are on their way to healing! One final thought: Exercise should make you feel ENERGIZED, not drained. If you feel exhausted after your workouts or unmotivated to do them all together, your exercise routine is probably not ‘working’ for you. Grab these fitness programs via the link below: StrongMadeSimple StrongMadeSimple 2.0 SweatMadeSimple Cycle Syncing Masterclass https://programs.carrotsncake.com/fitness ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

In this episode, I share why I decided to enroll in the Functional Diagnostic Nutrition (FDN) Certification Course, both from a personal and professional standpoint. I also give specifics about FDN's in-depth training program, including their unique method of intake and investigation, use and interpretation of 5 foundational labs, and how best to customize client protocols on a case-by-case basis. Included in the certification: Downloadable videos, audio files, and pdf slides 4 functional test kits to run on yourself with personal nutritional interpretation Intake forms, assessments, protocol sheet, and a variety of business tools Access to private Facebook Group and study groups Extensive one-on-one training with the FDN Mentor Team Practical exercises and case studies for hands-on experience Much, much more! If you're thinking about enrolling, use code carrotsncake and the link below to save $1,000 off your FDN enrollment! https://www.anw5astrk.com/SR3WGK/55M6S/ Code: carrotsncake If you are ready to enroll or have additional questions, don't hesitate to reach out to me! CNC online supplement dispensary: https://us.fullscript.com/welcome/carrotsncake Pectasol Modified Citrus Pectin (all-in-one adrenal cocktail powder) Biomatrix Pro-Adapt Progesterone drops ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

In this episode, I share my own personal sleep struggles (from high school to present day) as well as the 4 main reasons why most women can't sleep: no sleep routine, stress (cortisol), low progesterone, and gut issues/low melatonin. I also chat about why so many of us wake up between 1-3 AM and what exactly to do about it! Online dispensary: Progesterone: Pro-Adapt Supplements for sleep: Magnesium glycinate, GABA, L-Theanine, and melatonin. https://us.fullscript.com/welcome/carrotsncake ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

Alternate episode title: How not to let your diet go to shit when you're stressed! ;) In this episode, I share some realistic tips, helpful resources (linked below) and mindset shifts that have helped me and my family get through stressful periods of time without throwing in the towel on our nutrition. Throw together meal ideas: https://carrotsncake.com/33-throw-together-meals/ https://carrotsncake.com/21-more-throw-together-meals/ Picky eater resources: https://carrotsncake.com/picky-eater-tactics-that-work/ https://podcasts.apple.com/us/podcast/ep4-helpful-tips-for-parents-of-picky-eaters/id1539296304?i=1000501437492 https://www.instagram.com/mamaknowsnutrition/ Protein Planner: https://carrotsncake.ck.page/073e195127 ButcherBox deal: http://butcherbox.go2cloud.org/aff_c?offer_id=6&aff_id=1624 Online dispensary (discount supplements): https://us.fullscript.com/welcome/carrotsncake ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

This episode shares my personal experience with the CellCore protocol and ulcerative colitis as well as possible symptoms related to parasites and how to determine if a protocol is right for you. Parasite self-screen quiz: https://tinyurl.com/2p9xdsje CellCore patient direct code: fY15sCwS ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

Anyone else feel like they need a 'reset' when it comes to their nutrition? If so, you're not alone! With the summer right around the corner, I'm personally feeling it big time! RESET your nutrition with these 3 options depending on the level of support your need: 1. 21-Day Reset Program: https://carrotsncake.com/product/21-day-reset-plan/ 2. CNC Lifestyle Group: https://programs.carrotsncake.com/lifestyle 3. 1:1 Nutrition Coaching & Hormone Testing: https://programs.carrotsncake.com/coaching  ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

In this episode, I share a recap of our recent trip to Paris with an old school 'high low high' format! ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

In this episode, Tina chats with Kylie Larson about the power of maintenance for women in perimenopause. Kylie highlights why losing weight in your 40s is so difficult and how stress plays a role in weight gain. She also shares some common mistakes women make when trying to lose weight and why spending time in maintenance is necessary for long-term weight control. Kylie talks about: - Why losing weight in your 40s is so difficult - How stress plays a role in weight gain - Common mistakes women make with weight loss - What is maintenance and why it’s so important to your physique goals - How to stay motivated in maintenance - How to know if you need a maintenance phase - How to calculate your maintenance calories - Why the margin for error for weight loss is smaller in perimenopause Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Kylie Larson: www.theeelmentalcoachign.com , www.thekylielarson.com Facebook: https://www.facebook.com/thekylielarson Instagram: https://www.instagram.com/thekylielarson About Kylie Larson: Kylie is the founder of Elemental Coaching. My passion lies in changing lives and helping clients reach their full potential in all areas of life. My fitness and nutrition career started by teaching yoga and quickly snowballed into more. While pursuing my own goals, I learned that nutrition is the most important thing when it comes to reaching your goals and the more I learned about nutrition, the more I realized that what we eat is rarely about the food. I will ask you to go deeper and examine your thoughts around yourself, food, exercise and diet.

Today I am so excited to share an interview I did with OG blogger and long-time friend, Monica Olivas. Better known online as RunEatRepeat. Monica is a RRCA Running Coach and Holistic Health Coach based out of Southern California. She started walking and running to lose weight after high school and ended up falling in love with it. She lost weight, but is more proud of running 32 marathons and dozens of half marathons. Today she shares tips and tricks for runners of all levels on the site RunEatRepeat.com and on Instagram at Run Eat Repeat. In today's episode, Monica and I chat all things running. Including: - How to NOT hate working out (or running). - The secret to success in running. - Mental training and training for a race. - Weight loss, intuitive eating & running. - Plus, lots of catch up & fun! You can find Monica online at www.runeatrepeat.com or social platforms @runeatrepeat. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

This episode is all about how I made peace with overtraining and the steps I took to overcome the 'need' to exercise. I also share some common overtraining symptoms and answer some FAQs from Instagram. Overtraining is definitely a topic that is near and dear to my heart. I fell into the overtraining trap for MANY years and ignored the symptoms until my health (and body composition) really started to suffer. I was literally forced to cut back on exercise and make changes, and I don't want other women to experience the same struggles, which is why I am so passionate about sharing this information now. Nowadays, my workouts are short and sweet and done with moderate intensity. I feel a whole lot better and my body composition has improved dramatically! I've built muscle and lost fat by doing LESS! There is life after overtraining. When you commit to dropping the 'more is better' mantra and adopting balance, you will not only feel better, but with the right exercise regimen, will look better too. Get results in just 20 minutes, 4 days per week! My new fitness program, SweatMadeSimple, is an intermediate-to-advanced dumbbell program, composed of workouts that are 20 minutes or less, designed to increase strength, definition, and lean lines. I designed this program for women, who think they might be overtraining and for busy women, who want to look like they actually work out, but don’t have a ton of time to exercise! Out of every program I’ve ever created, SweatMadeSimple is the closest thing to how I personally train most of the time, and I seriously cannot wait for you to get your hands on it!! Grab it here: https://programs.carrotsncake.com/sweat-made-simple  ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

A lot of women think the only way to lose weight is by cutting calories and increasing their exercise. Sure, this approach works... until it doesn't. If you're doing all the 'right' things, but not seeing positive physique changes, this episode is for you! In this episode, I share some ideas for changing your body composition without dieting and restriction. My approach focuses on nourishing your body and removing stress in order to support your metabolism and goals. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

I waited 6 months to share this update about my healing journey... but here we are! :) I share all the details - from begging my GI doctor for medications to being completely medication-free months later. When I was at my worst with symptoms, I made a deal with the universe: If I could heal my body, I would help others do the same, so I started putting together ALL of the details of my healing journey, and I'm offering it for free to anyone who wants it. Just sign up via the link below! https://carrots-n-cake.mykajabi.com/healing-journey ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

In this episode, I chat with Alicia Gonzalez, Senior Marketing Manager of HYLETE. As HYLETE’s Senior Marketing Manager, she is on the ground floor of all marketing initiatives for the direct-to-consumer focused performance apparel brand. As the point person for media inquiries and multiple marketing channels and partnerships, she is an expert on all things HYLETE and is excited to share why she’s passionate about working for a brand that is focused on connecting with its community. HYLETE is a fitness apparel brand that is community built and driven, founded in 2012 with a focus on building great products made to withstand intense training sessions and also offer comfort outside of the gym. We chat about: Alicia completing her first half marathon and the HYLETE gear she trained in. Alicia's and Tina's favorite HYLETE products and HYLETE bestsellers (the Iris Short for women and Fuse Short for men) Circuit II Cross-Training Shoe Nimbus II Tight Luna Tight Iris Short Versa Short Altium II Sports Bra Linear Tech II Hoodie To learn more and order some gear for yourself, visit https://glnk.io/4o79/tinahauperthylete SAVE 20% with code THAUPERT20 ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

Theodora Blanchfield is a Los Angeles-based writer and started her, blog Preppy Runner, in 2009. As a journalist by training, her writing has always followed her life. She's written on everything from weight loss to running (a seven-time marathoner!) to mental health. Theodora struggled with depression and anxiety, and then grief, after losing her mom to ovarian cancer in July 2017. Through sharing her struggles, she's learned the power of vulnerability. Theodora recently completed her masters in clinical psychology and plans to purse a career as a therapist. Theodora and I chatted about how loss inspired her to go back to school to become a therapist. She also shares some details about her experience with ketamine for depression and how to proactively manage stress. You can find Theodora on IG @theodorable as well as her websites. https://preppyrunner.com/ https://www.theodorablanchfield.com/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

I used to get so angry and frustrated when people told me that I needed to 'manage my stress.' Like, what did that mean exactly? How the heck could I manage stress when I had so much on my plate? It all seemed super overwhelming, and I honestly didn't see a way out of the stress-filled life that I was currently living. It wasn't until my health got so, so, so bad that I was literally forced to make changes. It was such a low point in my life, I don't want anyone to experience a similar health scare, so I decided to share some of the things I *actually* did to get a better handle of the stress in my life. I share more than 20 different ideas (some big, some small) as well as plenty of mindset and behaviors shifts that eventually made the difference. As I always say... it's never one thing, so hopefully this episode gives you some ideas for working towards a better balance with the stress in your life. And remember to give yourself time, patience, and grace with the process. It doesn't happen overnight, but it WILL happen. Hang in there! ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

Amber Shaw is the Founder of the Wellness Revolution, a leading global movement for thousands of women to empower them to rediscover their confidence and create a body that looks as good as they feel. As a Nationally Board Certified Health and Wellness Coach and Certified Personal Trainer, Amber is committed to overhauling the diet culture so women have the support and accountability they need to change their lives. In this episode, Amber and I chat about how to get away from extreme behaviors when it comes to diet and exercise. Amber shares simple, actionable steps to help you get off the 'dieting crazy train.' If you've struggled with restrictive diets or over-exercise, this episode is for you! You can connect with Amber on IG @msambershaw or ambershaw.com Does this resonate with you? 1:1 coaching can help you ditch the restrictive diets and find a healthy way to approach your lifestyle. We are currently taking applications. Apply below! https://carrotsncake.lpages.co/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

I've struggled with acne since I was 10 years old, so this episode's topic really hits home for me, and I was honored to interview Dr. Yug Varma, who specializes in getting to the root cause of acne. Yug Varma, PhD, is the Cofounder & CEO of Phyla, the world’s most advanced probiotic acne system. He has 10+ years of microbiome research experience including an extensive background in bio-organic chemistry, microbiology, and synthetic biology. Dr. Varma received his scientific training at several distinguished academic institutions, including Johns Hopkins University (PhD) and University of California, San Francisco. His scientific work has been published in many prestigious journals, including Nature. Dr. Varma’s mission is to change the way we treat chronic bacterial diseases, and is working tirelessly to achieve this goal with a microbiome-based technology platform. He is passionate about promoting scientific literacy, and devotes a significant amount of time demystifying microbiome research and making the latest research accessible to the general public. We discussed a variety of topics: - What the microbiome reveal about acne - Different skin microbiomes all over our body - Using pre and probiotics to treat acne - The root cause acne - How to treat acne a better way Find out more about Dr. Varma and find his products at http://phylabiotics.com. Are you interested in working with Tina to undercover causes for your hormonal acne? Find out more here: https://carrotsncake.lpages.co/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

Have you been experiencing any of the following… * Dizziness * Weight gain * Low blood pressure * Allergies * Poor recovery from workouts * Salt cravings * Depression or anxiety * Exercise intolerance * Sleep issues * Poor memory or brain fog * Low energy/fatigue * Low libido * Pain and inflammation * Frequent illness   If so, you could be suffering from Low Cortisol.   Cortisol is a naturally-occurring steroid hormone that helps regulate body processes such as your metabolism and your immune response. Having a proper cortisol level is essential for weight and stress management and for your overall good health.   When your brain is not telling your adrenals (technically, your brain and HPA-Axis) to produce enough cortisol to support your body systems, you start to experience some of these symptoms.   Here are some possible reasons you may be have Low Cortisol levels: * Chronic stress * Excessive exercise and endurance training * Low-fat or low-carb diets, under-eating in general * Head trauma * Cortisol suppressing meds like corticosteroids, antidepressants, or opiates * Addison’s disease   Some of the best ways to manage Low Cortisol is to avoid habits and activities that cause the problem in the first place. Avoid the following: * Over-exercising * Low-carb/Low-fat diets * Skipping meals or Intermittent Fasting * Inflammatory foods, alcohol, and caffeine   What to do: * Sleep and rest * Eat enough * Reduce high-intensity exercise * Replenish lost minerals, specifically vitamin C sodium, potassium, magnesium Unsure if you have Low Cortisol and want to learn more? A DUTCH test can help! This urine-sample based (totally non-invasive) test can be done at home and, as a FDN practitioner, I can help you analyze your results and create a plan of action moving forward.   Click the link below to apply for coaching and connect with a CNC coach today! https://carrotsncake.lpages.co/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

In this episode, Tina talks about the impact of diet culture on women in perimenopause, which often leaves us struggling with the “all-or-nothing” mindset and stuck when achieving our health goals. She shares actionable behaviors and mindset shifts to help you break free of all-or-none thinking while building confidence and momentum through some simple exercises. Tina talks about: - Diet culture’s impact on all-or-none thinking - How all-or-none thinking and perfectionism are intertwined - How all-or-none thinking keeps us stuck - Ways to break all-or-none thinking - How to use failure as feedback - How envisioning your ideal self can help you create tangible actions and habits - Using the As If Principle to act into the reality that you want I’m looking for a handful of women to help me test out workouts for my upcoming summer fitness accountability program! Sign up here for FREE! https://carrotsncake.ck.page/lss-beta Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake - https://www.facebook.com/carrotsncake Instagram: carrotsncake - https://www.instagram.com/carrotsncake YouTube: Tina Haupert - https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching - https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

I am so excited to share this episode with you today... and it's much overdo! I have two amazing coaches on the CNC Coaching Team and, today, I chat with Coach Emma and Coach Allison! You'll get to learn a bit more about them both professionally and personally in this fun conversation. In our chat, we highlight what we love about working with our female clients as well as our various philosophies and what makes our approach unique. Plus, we share some real talk on what to expect when you work with one of us! Specifically, we answer the following questions: - What is your experience/expertise as a coach? - Why did you become a nutrition coach? - Why do you enjoy coaching women? - Who are your favorite kinds of clients to work with? - What are common struggle you see when women try to lose weight? How is your approach different? - What are some of your favorite client wins? - Why/how does having a coach get you the best results? - How is our process different from other programs? - What would you say to someone who is hesitant to hire a coach because they won't succeed, think it's too expensive, etc.? You can follow Coach Emma @empoweredhealthwithemma and Coach Allison @allisonjacksonfitness Are you interested in working with a CNC coach? Find out more here: https://carrotsncake.lpages.co/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

One of the biggest mistakes I see when women are trying to lose weight is hopping from diet to diet to diet. They cut their calories super low and stop seeing progress... because depriving your body of calories is veryyyy stressful on the body. You need to earn the right to diet. In fact, most of your life should be spent in maintenance and a cut should only happen about once or twice per year. But when it's time to cut and your body (and overall health) is ready to cut, here are some factors to consider for your cut length: 8-WEEK CUT: You have trouble with consistency You hate restriction You have a deadline/event/vacation coming up You don’t like tracking your food You don’t like cardio You tend to be ‘all or nothing’ with your approach and mindset You don’t mind changing your life temporarily to get results Your life isn’t crazy-busy You don’t have much weight to lose You just finished a bulk phase You spent a decent amount of time in maintenance You tend to be someone who quits and loses motivation 16-WEEK CUT: You don’t want a diet to interfere with your life too much You don’t want a cut to affect your social life (i.e. upcoming girls’ weekend, your birthday) You enjoy tracking your food, meal prep, etc. You like the accountability and structure of tracking your food, having a plan, etc. You want to be able to make tweaks to your cut Your calories are high and you have plenty of room to cut You don’t like to be hungry/you don’t like restriction Your life is fairly busy and you know you can’t give 100% effort all the time You want the cut to be easy You have a significant amount of weight to lose You understand that the slower you lose, the easier it is to maintain Want to learn more about how to properly change your body composition and maintain your results? Find out more here: https://carrotsncake.lpages.co/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

Can you relate to eating 1,200 – 1,400 calories and NOT seeing results? If so, please know that you are not alone. We see it often with the women who come to us for nutrition coaching. Eating below your energy needs is so common among women (thanks, diet culture) and oftentimes it prevents them from getting the results they want. In fact, chronically under-eating can lead to hormone imbalance, metabolism issues, and thyroid problems, all of which can actually cause weight gain. When Renee came to me, she was under-eating and struggling to change her body composition. She was also dealing with thyroid issues and awful periods. “I remember I was eating 1,200 calories…1,200 to 1,400 calories was my jam, and I thought I was doing everything right, but my hormones were jacked up.” Changing your physique, metabolism, and overall health takes time, and Renee was patient with the process. We worked together for an entire year, but as you'll hear in this episode, directly from Renee, it was worth it and even 'life-changing' with regard to how she now approaches her health and physique goals. Responsibly changing your body composition takes time and patience, and the biggest mistake I see women make when trying to lose weight is embarking on diet after diet, which stresses out the body, lowers your metabolism, and leads to frustration. Instead of working against your metabolism and doing further damage to your health (or, worse, gaining more weight), working with a coach (like me!) and committing to the process can finally get you the sustainable results you want once and for all! Interested in working with a CNC coach? Find out more here: https://carrotsncake.lpages.co/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

A lot of women want a plan to follow. They want to know, “How much should I eat?” or "What macros should I follow?” They feel like ‘nothing is working’ and they simply don’t have the time to sit around throwing spaghetti at the wall, struggling to figure it all out. Sound familiar? If so, you’re not alone! Knowing your macros, how to adjust them according to your specific goals, incorporating the right exercises for you, and having support throughout the process are all essential pieces to your personal health puzzle. Inside my exclusive 8-week group coaching program, Create Your Masterplan Method, you’ll learn everything you need to achieve sustainable fat loss while successfully mastering macro nutrition, nutrition periodization, and optimal fitness all while keeping your hormones, metabolism, thyroid, and more, in balance. ​Enrollment is open NOW! With weekly live coaching calls and unlimited access to me via our group WhatsApp chat, this is the closest you can get to 1:1 coaching, for a truly affordable rate. And, unlike with most 1:1 coaching programs, you’ll learn exactly how to do it for yourself which means you can continue getting (and maintaining) incredible results for yourself, long after the program ends. Win – Win! Now is your time to finally create a personalized masterplan for your ultimate success. Click the link below to learn more and register for the Create Your Masterplan Method, today before registration closes on Sunday, February 13th. (We officially start on Monday, February 14th!) https://carrotsncake.lpages.co/mentorship/ Missed the FREE 5-day nutrition training? You can sign up here: https://programs.carrotsncake.com/pl/2147557826 ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

Welcome to another episode of the Carrots ‘N’ Cake Podcast. A common conundrum we hear when working with clients is the challenge of how to deal with sugar cravings. Sugar cravings are super common and something most of us have experienced. Want to understand the why and learn what you can do to conquer them, listen in! First, I revisit my personal story in dealing with my sweet tooth. I share: - I was eating little real food and in between meals, I ate cookies, muffins, & chocolate. - 80% of my diet was sugar and carbs with only 20% being healthy, real food. - I was in a counting calories mindset vs quality of food approach. - I felt out of control around food. I couldn’t stop eating plates of cookies and whole batches of muffins. - I woke up craving sugar and even binged on it. - I was training for a marathon and not properly fueling myself. Next up, I dive into why sugar is addictive. The highlights include: - When we consume sugar, we get a natural elevation in our neurotransmitters, aka it makes us feel. - It triggers dopamine, which is the reward center of our brain. - It also impacts serotonin, which makes us feel good. But this boost in all those feel good hormones is short-lived. It quickly dissipates and leaves us with less than desirable consequences, such as: - Excess sugar can cause inflammation in the body. - It is a stressor on the body. There are general 3 common themes that I see with clients when it comes to sugar cravings: - Eating the wrong foods/not a great macro balance: Not enough protein and fiber, tons of carbs. Blood sugar rollercoaster. Highs and lows, hypoglycemia reaction. - HPA-axis dysfunction aka adrenal fatigue: We are burned out, stressed, doing too much, exhausted, tired and wired, fueled by a sugar (and caffeine addiction), makes us crave more. - Emotional component of sugar: Eating for comfort & to relieve stress. You’ve probably heard the usual tactics suggested to combat sugar cravings: - Drink more water - Brush your teeth - Get tempting foods out of the house The goal? To create awareness around what’s going on. The strategies I share to eliminate sugar cravings include: - Developing mindfulness around what is going on in life. - Eat enough quality food! - Sleep! So important for regulating cravings. - Reduce stress wherever possible. - Stay hydrated! I hope you enjoy this episode and find these tips and tricks helpful to stop feeling like a slave to your sugar cravings. Need more? Download this awesome 7-Day Sugar-Free Meal Plan: https://carrotsncake.ck.page/040a0c9502 More on my personal struggles with sugar: https://carrotsncake.com/how-i-beat-my-sugar-addiction/ https://carrotsncake.com/revisiting-my-sugar-addiction/ Need more nutrition guidance? Sign up for my FREE 5-Day Create Your Nutrition Masterplan Training: https://programs.carrotsncake.com/pl/2147557826 Thrive Market Deal: Get 40% OFF your first order and a FREE gift when you join Thrive Market!: https://www.anrdoezrs.net/click-7488532-15098253 ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ More Episodes Copyright Carrots 'N' Cake

Welcome back to another episode of the Carrots 'N' Cake podcast. I am so excited to share today's episode which is all about my favorite topic, hormones! I had the honor of interviewing Dr. Greg Brannon, who shared a wealth of knowledge that I know you'll love. Dr. Greg Brannon founded Optimal Bio in 2012 and now acts as the medical director for Optimal Bio in North Carolina and works as an OB/GYN. During his 30-year career as an OB/GYN in the Raleigh area, Dr. Brannon became interested in bioidentical hormone replacement therapy methods around 2006. Upon seeing the success that many of his friends had experienced with BHRT, he performed his own research, concluded that it was viable and effective, and started the therapy on himself. He was inspired by the improvements he saw in himself, and thus Optimal Bio was born. Since officially launching in 2012, the team at Optimal Bio has treated thousands of patients, both men and women, ages 18 to 86 and the results have been astounding. Dr. Brannon personally attends to patients in each of his four locations to provide the best possible care. He has been featured on many podcasts and is the author of The Hormone Handbook and loves to share the ways hormonal balance can improve people's lives and wellbeing. We cover an array of topics, including: - How exercise can help with hormone levels. - Which foods can affect hormone levels. - What in our everyday lives and environment affects hormone levels. - How age affects our hormone levels, are they safe, side effects You can find even more in Dr. Brannon's Book, Back to the Basics: Life Revitalization Through Bio-identical Hormones: https://rstyle.me/+dUF0b4JzddsYWVnKX6v6JA Save 5% on Berkey Water Filter: https://www.berkeyfilters.com/?a_aid=5ab92decb4f05&a_bid=2c56f797 Other resources we reference in this interview include: - My Berkey review: https://carrotsncake.com/berkey-water-filter-review-promo-code/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle More Episodes Copyright Carrots 'N' Cake

Do you feel like something is out of whack with your hormones, but you're not sure what to do about it? This podcast episode will help guide you in the right direction! We have SO many clients that come to us having similar symptoms: - Weight loss resistance - Slow metabolism - Heavy periods and PMS - Poor sleep - Mood swings & more! Does this sound like you? We have 3 different ways to you can work with our team to re-balance your hormones and feel good in your skin again. - 1:1 Coaching and Hormone Testing: A holistic fat loss approach using hormone testing and macro nutrition. We do all the work and create a custom nutrition plan for you. - Group Coaching: An 8-week sustainable fat loss mentorship for women over 30. I teach you how to create a custom nutrition master plan for yourself. Next group starts February, 14 2022! - Lifestyle Membership: An online nutrition and fitness community for women who want to master their health, hormones, and body composition goals. Our private Facebook community and live coaching calls support your health goals every step of the way. Enrollment is now open! What's our coaching philosophy? Glad you asked! We have 3 core pillars we focus on with our clients to help educate, problem solve, and support them for long-term success. - We look at the data with a science-based approach. - We have a custom plan that's tailored to the whole person. - We provide accountability and support for all the victories and challenges along the way! Ready to learn more? DM me on Instagram @carrotsncake or email me at info@carrotsncake.com with some information about your current situation - happy to help point you in the right direction! ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

Welcome back to another new episode of the Carrots 'N' Cake Podcast! In this week's episode, I had the wonderful opportunity to chat with fellow entrepreneur, Amanda Gilman, on all things business. Amanda Gilman is the founder of AMG Snacks, which she launched in 2019. After spending years making her own snacks, she was inspired to share these delicious eats with others. Over the years, she created her own flavors through recipe experimentation and sharing with family and friends. Prior to AMG Snacks, Amanda was a Managing Director in the Balance Sheet Analysis and Strategy group at a NY-based investment bank, where she worked with financial institutions in the areas of balance sheet management. Between long days at the office and traveling to clients, Amanda needed easily accessible, on-the-go snacks. Most “healthy” snack options turned out to have processed ingredients or a texture that was too tough for her “TMJ” syndrome (a jaw disorder that causes pain or discomfort when irritated). When she could not find exactly what she was looking for she turned to her studio apartment kitchen in New York City and made her own snacks. Amanda’s energy bite snacks are made with a short list of high quality, all-natural ingredients. These bitesize snacks are packed with essential nutrients needed to fuel our bodies: healthy fats, fiber, and protein. Amanda became excited about the potential idea of creating a business around an organic idea. She started researching one item a day to figure out what it would take to start a business. After 6 months of research, Amanda took the leap to pursue AMG Snacks full time and launched the business in December of 2019 through online sales and began to hit the ground to get into retail locations. Amanda and I dive into: - How she got her business off the ground. Aka it seems like a lot to take on as one person (sales, production, marketing, accounting, operations, logistics)? - How she managed as the business grew? - How did the pandemic impacted her business and plan? - What's her favorite thing about being an entrepreneur? - What does the process look like to get into retail locations? - What advice would she give to someone who is sitting at a job they don't like with an idea they want to pursue? You can find Amanda (and her amazing snacks!) on IG @amgsnacks or www.amgsnacks.com. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle More Episodes Copyright Carrots 'N' Cake

In this episode, I chat with Hope Pedraza, who is a certified Pilates Instructor, certified personal trainer, Certified Holistic Nutritionist specializing in plant-based nutrition, completing her education to be a Functional Diagnostic Nutrition Practitioner (FDN-P) as well as a blogger and podcaster. She is the founder of inBalance, a pilates based boutique fitness franchise that is changing bodies and souls. Hope helps women lose weight and heal their body with a plant-focused diet and uses movement and nutrition to lead others to live with purpose. Hope and I enjoyed diving into the topic of healing the gut with plant-based nutrition. Some of the topics we discussed include: - What are the real benefits of a plant-based diet? - How can a plant-based diet help heal the gut? - What are some of the biggest sources of digestive issues? - What are some of the biggest causes of food sensitivities? - How does inflammation affect digestion? - Why is fiber so important? - What about people with severe digestion issues? I hope you love this episode with Hope! You can find more from Hope @thehopepedraza on Instagram and https://inbalance.vipmembervault.com/products. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

In this episode I dive into the 5 things I wish I knew sooner about hormones. Newsflash! Hormonal imbalance isn’t the problem. It’s the result of an underlying issue. And you’ve got to find that underlying issue to repair the imbalance properly.⁠ ⁠ Hormonal imbalance is NOT normal. Not at 20, not at 30, not even at 40 or 50. It’s not a ‘getting older’ thing. Don’t let your doctor tell you otherwise.⁠ ⁠ The Pill is not the solution. Sure, there are supplements you can take to improve your hormonal balance, but the Pill is NOT the end all be all solution. I might 'regulate' your symptoms for a period of time, but you're also shutting off your natural hormones, which can lead to more issues in the future. ⁠ ⁠ What you eat (or don’t eat) matters. A diet high in processed foods, caffeine, alcohol, sugar and low in the micronutrients, vitamins, and minerals found in fresh fruit and veggies can throw your body out of whack and cause your hormones to go wonky.⁠ ⁠ Managing stress is KEY. Once stress is managed all these great things can happen: better blood sugar balance, loss of body fat and stubborn belly fat, reduced cellulite, better muscle mass, reduced cravings, and better sleep.⁠ ⁠ If 19 year old me had known all these things, I can’t even imagine how differently things would have gone.⁠ ⁠ However, now that I know better, I do better, and I teach my clients to do the same.⁠ ⁠ Think you’re struggling with a hormonal imbalance? My team can help you get to the root cause and help create a solution to improve your situation.⁠ Our in-depth hormone testing and includes specific strategies personalized for your needs and geared to get you the best results possible.⁠ ⁠ Apply for 1:1 coaching and hormone testing: https://carrotsncake.lpages.co/coaching/ SPECIAL BONUS: Sign up before 12/17 and receive a FREE Hair Test Mineral Analysis (HTMA) + personalized protocol! Additional podcast episodes: EP13: CNC Coaching & Functional Testing: https://podcasts.apple.com/us/podcast/ep13-cnc-coaching-functional-testing/id1539296304?i=1000502403557 EP77: All about the Dutch Test: https://podcasts.apple.com/us/podcast/ep77-all-about-the-dutch-test/id1539296304?i=1000530788423 EP62: My journey with hormone imbalance and what I did about it: https://carrotsncake.com/my-journey-with-hormone-imbalance-and-what-i-did-about-it/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://carrotsncake.lpages.co/lifestyle/

In this episode, Tina talks about her experience with ulcerative colitis and what she has learned, over the past 13 years, for how to stay positive with a chronic illness. She shares how she deals with flare symptoms now versus in the past, the nutrition and lifestyle changes she made to improve her overall well-being, and how gratitude, connection, and talk therapy changed her mindset and how she manages the disease. Tina talks about: - The lowest point in her health journey - How hitting rock bottom changed her approach - Specific nutrition and lifestyle choices that promoted her physical and mental well-being - Ways to practice daily gratitude - The importance of connection and relationships - How talked therapy changed her life I’m looking for a handful of women to help me test out workouts for my upcoming summer fitness accountability program! Sign up here for FREE! https://carrotsncake.ck.page/lss-beta Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Wondering if 1:1 coaching and/or hormone testing is right for you? In this episode, I share a number of transformations and testimonials from past and current clients as well as some 'behind the scenes' information about our coaching program. Tune in to find out if our program is a good fit for you! Applications are now open for January 2022. Get all of the details and apply here: https://carrotsncake.lpages.co/coaching/ Additional podcast episodes: EP13: CNC Coaching & Functional Testing: https://podcasts.apple.com/us/podcast/ep13-cnc-coaching-functional-testing/id1539296304?i=1000502403557 EP77: All about the Dutch Test: https://podcasts.apple.com/us/podcast/ep77-all-about-the-dutch-test/id1539296304?i=1000530788423 ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP102: Excess estrogen might be preventing you from losing weight Are you struggling with excess estrogen? ‘Estrogen Dominance’ is a type of hormonal imbalance where the body has too much estrogen in relation to progesterone. Here are some symptoms of Estrogen Dominance:⁠ Irregular periods⁠ Heavy periods Cramping Weight gain, especially in mid-section⁠, hips, and thighs Insomnia⁠ Sore, painful breasts Acne Depression, irritability, anxiety, fatigue⁠ Thyroid issues Low libido (low sex drive)⁠ Fibroids or endometriosis⁠ Does this sound like you? If so, you are not alone. In fact, Estrogen Dominance is one of the most common issues I see with the women we work with.⁠ It's also a main reason for fat loss resistance. In this episode, I share how and why estrogen can become out of balance and what exactly to do about it. I make specific recommendations related to nutrition and what to eat, lifestyle habits, and possible supplementation. (Be sure to talk with your doctor first before implementing any of these suggestions.) PS, you can get the Hormonal Health Meal Plan FREE here: https://carrotsncake.ck.page/c3539295e9 A Dutch Test is a great way to test for Estrogen Dominance (and other hormonal imbalances) and our team of coaches can help you create a personalized protocol. Once we receive your results, we then begin a ‘food as medicine’ style protocol to help you rebalance your hormones in the easiest, most natural way possible.⁠ Inside our 1:1 coaching program, not only will you learn exactly what ‘shape’ your hormones are in using our comprehensive testing, but you’ll also gain useful insight and guidance around your food and exercise choices under the direct guidance of a highly skilled coach.⁠ You don’t have to struggle to feel your best.⁠ Let our team of coaches help!⁠ Ready to get started? You can learn more and apply HERE: https://carrotsncake.lpages.co/coaching/ Applications for 1:1 coaching and hormone testing in January 2022 are open now! ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

In this episode, I share how I was able to transition my online presence from a healthy living blogger to functional nutrition (FDN-P) entrepreneur. It definitely wasn't easy, and I struggled for years before hiring a business coach. At times, I felt defeated, frustrated, and confused. I was constantly second-guessing what I was doing and not getting the results that I wanted. Accountability and clarity from my coach and mastermind community were the key factors in helping me transition Carrots 'N' Cake to what it is today. I couldn't have done it without a coach and supportive community. Clearly, I do well with external accountability… having a deadline from my business coach, being accountable to the women in my mastermind… I still have to show up and do the work, yes, but it’s much easier for me to NOT give up when I know I have someone checking in with me. For me it’s not necessarily about the education or resources; it’s more about the accountability, support, guidance, and clarity that my coaches provide. There is SO much nutrition and fitness information out there. To the point where it’s easy to get paralyzed and not do ANYTHING, which makes things even more challenging when “life happens”. Having a support system in place is key to pulling many of us back on track, especially when you have a case of the “fuck its.” Belonging to a group with similar goals is a great strategy to help you stick with your healthy living goals. Your environment and the people who you surround yourself with matter a LOT. Right now, enrollment is open for the Carrot 'N' Cake Lifestyle Membership. The Carrots ‘N’ Cake Lifestyle Membership is ideal for you if you know what to do but you would like to have a plan and expert-level support for when your motivation wanes and it feels all too tempting to give up on your goals. Enroll now and get TWO (!!!) of my signature programs completely FREE!!! Choose from: 🔹StrongMadeSimple 🔹StrongMadeSimple 2.0 🔹Cycle Syncing Masterclass 🔹Lean Macro Bundle 🔹Faster Metabolism Course (Reverse Diet) Sure, this is an investment, but you’re worth it. And investing in yourself will get you the best possible results because you and I both know you are more than capable. Don’t wait to start making yourself a priority! We have such an amazing community of women, and we’d love for you to join us! https://carrotsncake.lpages.co/carrots-n-cake-lifestyle-bfcm/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle