If you’ve ever stepped on the scale, seen the number go up, and instantly felt like you failed... this episode is for you.

In today’s episode of The Mindset Diet, I’m breaking down one of the most common mistakes women make on their weight loss journey: making decisions based on emotion instead of data.

We’ll talk about why your brain reacts this way (and how it’s wired for short-term survival, not long-term success), how to stop the cycle of restricting and binging, and how to start thinking like a scientist when it comes to your body.

You’ll walk away knowing exactly how to detach emotionally from the scale, analyze your progress logically, and finally end the self-sabotage that’s been keeping you stuck.

👉 Apply for Coaching Here
📩 Email: iman@builtbybalancefitness.com

If you’ve hit your 30s or 40s and feel like your body’s suddenly working against you, you’re not alone. Many women notice the scale creeping up, even when they’re eating “healthy,” exercising, and doing everything right. In this episode of The Mindset Diet, I break down why this happens and what you can do to take back control.

We’ll dive into the science of hormonal changes, the psychology of this stage of life, and the stress-cortisol connection that can quietly sabotage progress. You’ll also learn the most common myths keeping women stuck and the simple, realistic steps that help you reset your metabolism, reduce stress, and start seeing results again.

This isn’t about quick fixes—it’s about understanding your body, working with it, and finally creating peace with food, movement, and yourself.

What You’ll Learn

• The hormonal shifts that make weight loss harder in your 30s and 40s (and why your metabolism isn’t broken)
• How muscle loss, stress, and sleep changes affect fat storage and cravings
• The real reason chronic dieting and cardio can make weight gain worse
• The psychological load of this season of life—and how guilt, perfectionism, and identity shifts play a role
• How cortisol connects your lifestyle stress to stubborn belly fat
• Four myths keeping women stuck in the “eat less, move more” trap
• A new mindset for sustainable change and lasting results
• Practical, evidence-based action steps to rebuild your metabolism and confidence

👉 Apply for Coaching Here
📩 Email: iman@builtbybalancefitness.com

If you’ve ever felt stuck, like you know what to do but still can’t seem to follow through, this episode is your reset button. I’m sharing a 5-minute mindset exercise that has completely transformed the lives of my clients—and I don’t say that lightly. This isn’t about motivation or willpower. It’s about identity. And when you shift how you see yourself, your habits follow.

One of my clients did this and immediately made a bold decision she’d been avoiding. Why? Because she finally stopped waiting to feel empowered and started acting like the woman she’s becoming.

In this episode, I walk you through the exact journaling prompt, explain the behavior science behind why this works so well, and show you why sustainable weight loss starts with who you believe you are, not just what you do.

What You’ll Learn:

• Why your current habits are tied to your current self-image
• How to reconnect with the woman you’re becoming
• The psychology behind identity-based change
• Journaling prompts to help you gain immediate emotional clarity
• A powerful story from one of my clients who did this and took life-changing action

Who Should Listen:

This episode is for the woman who:

• Has been stuck in a cycle of starting over
• Feels disconnected from herself and what she wants
• Wants to feel in control again, without going to extremes
• Is done waiting for the “perfect time” to change
• Craves more confidence, clarity, and consistency on her journey

Call to Action:

If this episode speaks to you, I want to hear from you. Send me a message and let me know how the exercise landed for you. You don’t have to share every detail! Just let me know what shifted.

And if you’re ready to take this kind of work deeper, I currently have 1–2 spots open in my 1:1 coaching program. Let’s make this next chapter your strongest one yet.

👉 Apply for Coaching Here
📲 Message me on Instagram or Facebook
📩 Email: iman@builtbybalancefitness.com

In this episode, Iman sits down with her mentor and friend, Coach Rudy Diaz. The two talk about the dos and don'ts of sustainable weight loss. Topics covered:

• Rudy journey from anxiety and binge eating to coaching 
• Mistakes most people make on their fitness journey 
• Fitness trends that need to die

Want to connect?

• Follow Rudy on Instagram (@omf_rudy)
• Join Iman's private FB community by CLICKING HERE

In this episode of the show, Iman talks to you about her own experience with cheat meals and whether or not she tells her clients to have them. 

Topics covered:

• Iman's experience with the binge/restrict mentality 
• The 3 reasons behind Iman's recommendations regarding cheat meals 

Want to connect?
Follow Iman on Instagram @builtbybalance_iman
Join our private FB community by CLICKING HERE 

This episode is a heart-warming and inspiring conversation between Iman and one of the clients who completed the Built by Balance coaching program. 

What's covered in this conversation:

• Megan's initial goals 
• The mindset changes Megan had to make to be successful 
• Practical tips on how to reach your goals when you're super busy 
• The story of how Megan has helped her whole family become healthier 

Want to connect with Iman? 

• CLICK HERE to join her private Facebook community 
• Follow Iman on Instagram (@builtbybalance_iman)

In this episode of The Mindset Diet, Iman talks you through her personal weight loss journey and how her mindset change helped her lose weight and  keep it off.

Follow Iman on Instagram (@builtbybalance_iman)

Ask Iman your own health/fitness questions HERE. 

What do you do if the scale just won't go down? Anyone who has experienced a weight loss plateau knows just how frustrating it can be. 

In this episode of the The Mindset Diet, Iman covers:

• Mental hacks to keep yourself positive when you hit a plateau 
• Physical changes to make if when your weight loss stalls

If you want to connect with Iman, CLICK HERE to join her Facebook community. 

In this episode, Iman has a conversation with coach Chris Hughes (@rs.coachchris) about how to take care of your health so that you can live long and make meaningful memories with the people you love. The two discuss:

• Preventing health issues
• The yo-yo dieting cycle 
• Signs of poor metabolic health

...and so much more!

CLICK HERE to apply for 3 months of free 1:1 coaching with Iman
CLICK HERE to join Iman's private FB community

On this episode of The Mindset Diet, Iman sits down with friend and fellow Coach, Brevin Jandreau (@brevinjandreau) to talk all about how he "accidentally" lost 100lbs. 

What's discussed in this episode? 

• Being the "fat and funny kid"
• Binge eating disorder 
• How to lose weight sustainably 

Want to connect with Iman? Join her private FB community by clicking HERE. 

Welcome to Episode 30 of The Mindset Diet. In today's episode, Iman discusses:

• How stress affects your body 
• How stress leads to weight gain 
• Why you're so stressed in the first place 
• How to cope with stress in a healthy way

CLICK HERE to join Iman's private FB community

In this week's episode of The Mindset Diet, Iman breaks down all of the different reasons why your scale weight may be up and what to do instead of freaking out.

CLICK HERE to join Iman's private Facebook community. 

Does America's healthcare system actually keep you healthy?

In this episode, Iman gives you her opinion on the state of America's healthcare system and how it is failing so many of us.

CLICK HERE to join Iman's private Facebook community. 

If you’ve ever said, “I know what to do, I’m just not doing it,” this episode is going to hit hard. In today’s episode of The Mindset Diet, I unpack a powerful psychological trap called the GI Joe Fallacy: the idea that knowing is “half the battle.”

Spoiler alert: it’s not.

You’ll learn why simply collecting more information (another guide, podcast, or challenge) isn’t helping you make progress, and what to focus on instead. I walk you through relatable real-life examples, the science behind why your brain defaults to comfort, and four specific ways to turn your knowledge into consistent action.

If you’ve been spinning your wheels despite “doing everything right,” this episode will give you the reality check—and the roadmap—you need.

In This Episode, You’ll Learn:

• What the GI Joe Fallacy is and how it’s keeping you stuck
• Why smart, driven women keep chasing information but still don’t see results
• The real reason you spiral into all-or-nothing thinking
• Why willpower and memory are not reliable tools for behavior change
• Four practical ways to turn what you know into what you actually do

This episode is for you if:

• You feel like you’ve “tried everything” but still aren’t seeing results
• You’re tired of starting strong and falling off track
• You want a no-BS explanation for why your knowledge hasn’t translated to progress
• You’re ready to take action, not just collect more tips

Connect with Iman:

• Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.
  
  
• Email: iman@builtbybalancefitness.com
• Facebook
• Instagram

In this episode, Iman is joined by coach Leigh Montgomery, an online nutrition coach who specializes in helping women with Hashimoto's.

Leigh talks all about her health journey and how trauma is linked to health conditions such as autoimmunity.

She also gives practical tips on how to take small steps to take charge of your health and weight loss.

Follow Leigh on Instagram @leighleighmontgomery

Join Iman's private FB community HERE

Message

In this episode, Iman speaks about a topic that is near and dear to her heart: mental health.

She talks through the various ways a poor diet and lifestyle can cause or contribute to the severity of depression.

CLICK HERE to join Iman's private FB community. 

In this episode, Iman sits down with fellow Built by Balance coach, Gretchen to talk about her journey from being over 200 lbs to being a bikini competitor.

They discuss everything, from lifestyle to mindset, that it took for Gretchen to lose weight and create a new identity for herself.

Follow Gretchen on Instagram @inspiredfitchick

CLICK HERE to join Iman's private Facebook community. 

Iman sits down with her former client, April, and talks about what it took to get April to stop the cycle of yo-yo dieting, lose 10 lbs, and maintain her goal weight.

CLICK HERE to join the amazing free Facebook community April talks about. 

In this episode, Iman gives you 3 pieces of advice she has to repeat over and over to women who she speaks with and works with.

Each piece of advice will help you move closer to your weight loss goal.

Want to connect with Iman? CLICK HERE to join her private FB community. 

In this episode, Iman talks all about the many reasons why you could be feeling frustrated on your weight loss journey and what to do about it.

CLICK HERE to register for the 21-day Spring into Shape Challenge.

What is truly the fastest way to lose weight?
In this episode, Iman discuses the quickest path to sustainable weight loss.

CLICK HERE to join Iman's private Facebook community and access free trainings, guides, and more! 

In this incredibly emotional episode, Iman sits down with mentor and friend, Nick Ross.

Nick shares the story of how he went from being in the chemo ward to getting on stage for a bodybuilding competition.

CLICK HERE to follow Nick on Instagram.

To join Iman's private FB community, CLICK HERE. 

If you try the same tricks to lose weight, and they are just not working, this is the episode for you!

Iman goes over reasons why dieting isn't working for you and what you can do to start seeing results again. 

In this episode, Iman chats with Coach Stephanie Fusnik, who is an expert in training women during menopause.

Stephanie talks about myths about menopause and how to go about losing weight when you are in that stage of life.

CLICK HERE to follow Stephanie on Instagram.

CLICK HERE to join Iman's private Facebook community. 

You’re eating clean. You’re working out. You’re tracking (most of the time). And still… the scale won’t budge. So naturally, you start wondering if your metabolism is broken or if your body is just “resistant” to weight loss.

In this episode, I break down the real reasons why your deficit might not be working, even though it looks good on paper. These are the blind spots that sabotage so many women on their fat loss journey, especially if they’ve been dieting for years and feel like they’re doing “everything right.”

You'll learn:

• Why being in a deficit for part of the week isn’t enough
• The sneaky calories that are flying under your radar
• How lack of sleep and high stress stall your progress
• Why your workouts aren’t burning as much as you think
• How protein and fiber help you stay in a deficit without being miserable

Plus, I’ll walk you through practical steps to troubleshoot your own plan so you can finally start seeing results.

💡 Who Should Listen:

This episode is perfect for women ages 30–55 who:

• Are frustrated that they’re not losing weight despite “doing everything right”
• Struggle with weekend overeating, inconsistent tracking, or high stress
• Feel like their metabolism is broken
• Want a clear breakdown of how to actually create and stay in a calorie deficit
• Are ready to stop guessing and start seeing real progress

🛠️ Resources & Links:

• 🎯 Take the Fix Your Fat Loss Quiz to uncover what's actually holding you back and get personalized action steps
• 💬 DM me the word "deficit" on Instagram or Facebook for help troubleshooting your specific situation
• 📧 Or email me at iman@builtbybalancefitness.com

In this episode, Iman updates you on what's going on with her gut health journey and her "Flush" diet.

She shares with you important lessons she has learn just a few days into the protocol.

CLICK HERE to connect with Iman via her private Facebook community. 

In this episode, Iman discusses a mental shift you need to make if you want your weight loss to be permanent.

If you view your weight loss journey this way, you will be far more likely not only to lose weight, but also to keep it off...

CLICK HERE to watch Iman's training on 3 Ways You Make Weight Loss Harder for Yourself. 

In this episode, Iman explores 5 cognitive distortions (illogical ways of thinking) that lead to bad behaviors and weight loss stalls.

CLICK HERE to follow Iman on Instagram.

CLICK HERE to connect with Iman via her private FB community.

If you feel completely overwhelmed and don't even know where to start when it comes to losing weight, this episode is for you. 

Iman coaches you through exactly what to do if trying to lose weight overwhelms you. 

False information and myths can hold you back, but what keep you most stuck are the lies you tell yourself.

In this episode, Iman uncovers the 3 lies you tell yourself on your weight loss journey and how they hold you back.

Want to get 1:1 advice from Iman? CLICK HERE to join her private Facebook community. 

In this episode, Iman focuses less on mindset and more on logical ways you can make weight loss easier for yourself.

She discusses structuring your life in a way that makes fat loss simple.

CLICK HERE to join Iman's private Facebook Community.

In this episode, Iman has a deep conversation with Chase Smith.

Chase is a nutrition coach who had an amazing physical transformation where he lost over 100 lbs.

He opens up about what he struggled with and worked through on his journey.

CLICK HERE to follow Chase on Instagram. 

In this episode, Iman walks you through what to do when you screw up on your fitness journey.

She discusses ditching the all-or-nothing mentality and moving forward from failures.

CLICK HERE to join The Female Fat Loss Blueprint Facebook community. 

In this episode, Iman coaches you through how to fix your relationship with food and why it is absolutely essential for you to work on it if you want to see sustainable weight loss results. 

In this episode, Iman talks to Coach Jared Hamilton (@realjaredhamilton) about the concept of dieting from the inside out. 

Jared lays out exactly what you need to do to get your mindset ready for sustainable weight loss. 

If you enjoyed this episode of the podcast, make sure to share it and tag Iman (@builtbybalance_iman) and Jared (@realjaredhamilton)

If you’ve ever skipped a workout because your back hurt...
 Or told yourself you “just have a bad knee”…
 Or felt like your body is falling apart after 35...

This episode is for you.

Dr. Brandon Parker is a chiropractor and strength coach who’s changing the conversation around pain, posture, and movement. In this episode, he breaks down what’s actually going on when you experience pain, and how to work with your body instead of against it.

We cover:

• What causes sciatica, and what actually helps it get better
• Why plantar fasciitis is so tricky to treat (and what finally works)
• The real reason your back hurts—and how to fix it
• Why posture isn’t the villain (and what to focus on instead)
• Whether or not squats and deadlifts are “bad for your back”
• How stress, sleep, and inflammation affect pain
• Simple mobility tips anyone can use, even at your desk

This one’s packed with practical, empowering advice to help you move better, feel better, and stop being afraid of your own body.

Who Should Listen:

• Women over 30 who want to exercise consistently but keep getting sidelined by pain
• Desk workers who feel stiff, tight, or like their posture is “trash”
• Anyone struggling with chronic issues like sciatica, plantar fasciitis, or general back pain
• Anyone who’s ever been told to stop squatting, stop deadlifting, or stop moving

📲 Connect with Dr. Parker:

Instagram: @dr.brandon.parker
Mention this podcast episode if you have follow-up questions—he’s happy to help!

Connect with Iman:

• Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.
  
  
• Email: iman@builtbybalancefitness.com
• Facebook
• Instagram

We've talked a lot about what not to do on your weight loss journey. In this episode, Iman breaks down some of the key mindset shifts you need to make to set yourself for a successful fat loss phase. 

In this episode, Iman talks you through breaking out of the cycle of self-sabotage so you can start making progress on your journey once again. 

In this episode, Iman discusses one of the most important mental shifts you must make on your weight loss journey if your goal is to see sustainable results. 

Iman gets very personal about her struggles with body image and coaches you through what to do when you feel fat or uncomfortable in your body. 

In this episode, Iman breaks down what it actually  takes to lose weight and keep it off. 

She discusses the "3 P's" of weight loss and what to avoid doing if you want long-term success on your weight loss journey. 

On this episode, Iman reveals the single belief that is keeping you stuck, unhealthy, and overweight. 

The REAL reason you're not losing weight is not what you think it is.

In this episode, Iman opens and tells you about her own personal fitness journey and her struggles with her weight, body image, and mindset.

She also reveals the real reason you are not losing weight and tells you what you actually need to do if you want to lose weight and keep it off for good. 

In this episode of The Mindset Diet, I sit down with Coach Brian Parana—a seasoned nutrition coach and father of four who has traveled to all 50 states and multiple continents—to talk about how to stay on track with your health goals while traveling or celebrating holidays.

With over 20 years of coaching experience, Brian knows exactly how to balance real life with real results. Together, we explore:

• Whether fat loss while traveling is realistic—or if maintenance is the smarter move
• How to set expectations so you stop feeling disappointed or defeated post-trip
• Strategic ways to enjoy indulgent foods without throwing your progress out the window
• His personal non-negotiables when traveling with his family
• How to build movement into vacation without stressing about missing the gym
• What to order at restaurants when you're trying to stay on track
• And why confidence comes from doing what you said you’d do

If you’ve ever felt like your vacations or holiday weekends derail your entire routine, this episode will give you a fresh, empowering perspective, plus tangible strategies to move forward with confidence.

💡 Who Should Listen:

This episode is for the woman who’s:

• Tired of “starting over” every time she goes out of town
• Trying to lose 20–30 lbs but feels like travel always throws her off
• Struggling to find the balance between enjoying life and reaching her goals
• Done with all-or-nothing dieting and wants sustainable progress

Connect with Brian

• Instagram
• thecalltorise.com

Connect with Iman:

• Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.
  
  
• Email: iman@builtbybalancefitness.com
• Facebook
• Instagram

In this raw and honest episode of The Mindset Diet, I sit down with Sarah Krieger—coach, speaker, and the unapologetic voice behind Consistency Over Perfection Fitness. Sarah brings the heat as we dive deep into what’s really keeping women stuck on their weight loss journey, especially those who feel like they’re doing everything right… but still not seeing results.

We talk about:

• Why the basics are non-negotiable for fat loss (and what they actually are)
• How Sarah lost 80 pounds and kept it off without extremes or fads
• The emotional weight that so many women carry—and how it impacts their body
• What it actually means to earn the right to explore hormones, gut health, and medications like GLP-1s
• Real talk on intimacy, self-sabotage, and the protective role weight can play after trauma
• How to stop quitting every time things get hard, and how to build true consistency even in chaos
• Actionable tools to help you manage stress and regulate your nervous system

This episode is vulnerable, powerful, and packed with truths every woman needs to hear, especially if you feel like you’ve tried everything.

Who should listen:
If you’ve been saying “It must be my hormones,” but haven’t mastered your sleep, stress, water, protein, fiber, or movement... this is your wake-up call. Whether you’re a mom, busy professional, or someone who’s tired of quitting, this episode will help you reconnect with what really works.

Connect with Sarah:

• Instagram
• Listen to The Fat Loss Basics podcast 

Connect with Iman:

• Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.
  
  
• Email: iman@builtbybalancefitness.com
• Facebook
• Instagram

If you feel like your body is working against you—like what used to work for weight loss no longer does—this episode is for you. I’m breaking down what’s actually happening to your hormones after age 35, the most common mistakes women make that make it worse, and five evidence-based ways to naturally support your body so fat loss becomes possible again. No detoxes. No gimmicks. Just straight-up science and sustainable habits that actually work.

This is one of the most valuable episodes I’ve ever recorded, especially if you’re a high-achieving woman who feels stuck and frustrated in your own body. You’ll walk away understanding exactly how to support your hormones and what to do this week to start feeling like yourself again.

💡 What You’ll Learn:

• The 5 key hormonal shifts women experience after 35 (and how they affect fat loss)
• The 4 biggest mistakes sabotaging your hormone health
• How to eat, train, and recover in a way that supports your metabolism
• Why overdoing cardio and skipping meals backfires
• Five science-backed ways to naturally balance your hormones starting now
• Simple action steps to finally stop spinning your wheels and start seeing results

🎯 Who Should Listen:

• Women ages 35–55 who feel like their body isn’t responding to diet or exercise anymore
• High achievers who are disciplined in every area except their weight
• Women frustrated by unexplained weight gain, low energy, or cravings
• Anyone tired of jumping from plan to plan and wants a real, sustainable solution

📥 Free Hormone-Balancing Checklist:

Want a quick reference guide with all five hormone-supporting habits from this episode?
 Download your Hormone-Supporting Habits Checklist now.
💬 Just send me the word “HORMONES” on Facebook and I’ll send it your way!

Connect with Iman:

• Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.
  
  
• Email: iman@builtbybalancefitness.com
• Facebook
• Instagram

In this episode, Iman breaks down the five biggest reasons women struggle to lose fat, even when it feels like they’re giving it their all.

These five reasons are pulled directly from Iman’s brand new Fix Your Fat Loss Quiz, designed to help you figure out what’s really blocking your progress, so you can stop spinning your wheels and start seeing results.

What You’ll Learn:

🔹 Why pushing harder might actually be backfiring
 🔹 The metabolic “must-haves” your body needs before it will drop fat
 🔹 How to know if you’ve been dieting too long
 🔹 Subtle signs your hormones need support
 🔹 Why doing “a little of everything” isn’t the same as having a real plan

Who Should Listen:

• Women in their 30s, 40s, and 50s who feel like they’ve tried everything
• Anyone frustrated by stalled progress despite eating clean and working out
• Those unsure if their hormones, metabolism, or habits are to blame
• Listeners craving more clarity and less guesswork on their fat loss journey

🎯 Take the Quiz:

Want to know your specific fat loss block and exactly what to do about it?
 

Take the free Fix Your Fat Loss Quiz and get personalized advice in less than 2 minutes:
 

👉 [CLICK HERE to take it]

If you’re over 35 and feeling frustrated with your lack of progress, even though you’re eating healthy, working out consistently, and doing everything right, this episode is for you.

Today, I’m breaking down the three most common mistakes I see women making in their 30s, 40s, and 50s that keep them stuck in a cycle of effort with no results.

We’ll talk about:
 • Why your workouts might be hurting your results
• How “eating healthy” is different from eating strategically
• The reason your body isn’t changing (even when you feel like you’re doing all the right things)
• What to do instead, so you can finally feel like your effort is paying off

If you’ve been wondering why your old plan doesn’t work anymore… or if you’ve started to think your body is just broken, this episode will help you connect the dots and move forward with confidence.

🎯 Ready to stop spinning your wheels?

Take my free Results Accelerator Quiz to find out which of these mistakes is holding you back—and get a personalized plan for what to focus on next:
👉 Click here to take the quiz

You might think it's your metabolism, your crazy schedule, or your unsupportive family holding you back from losing weight… but what if it’s actually something as small as forgetting your gym shoes?

In this episode, I’m walking you through the real reason your progress is stalled ( spoiler alert—it’s not because you’re lazy). It's because you're letting tiny, avoidable things pile up and derail your momentum. We're calling out the small, seemingly innocent excuses that secretly keep you stuck, and more importantly, I’m teaching you how to work around them instead of letting them win.

Whether it’s skipping the gym because you forgot your shoes, or telling yourself you’re too tired when you actually just didn’t plan ahead, this episode will help you start calling yourself out with curiosity and compassion, not shame.

💡 What You’ll Learn in This Episode:

• Why your silly excuses aren’t silly, but they are fixable
• How to spot the difference between a real obstacle and a "workaroundable" one
• The sneaky psychological reasons behind your “I forgot” habits
• How to create simple systems that make follow-through easier (like gym bags in the car and freezer inventory hacks)
• What to ask yourself when you're tempted to give up over something small

📌 Apply for Coaching – Ready for real results? Learn how I can help you lose weight in a sustainable way and keep it off for good: Apply to work with me HERE

Most women are chasing “tone” with the wrong plan. In this episode, I break down what toned actually means, the workouts and diet habits that are wasting your time, and the clear path to visible muscle definition you can sustain.

Episode highlights

• Defining “tone” and common myths that keep women stuck
• The hidden cost of chronic dieting and constant cardio
• Why protein, calories, and recovery are non-negotiable for a toned look
• The workouts that suck for toning and the ones that actually build shape

👉 Apply for Coaching Here
📩 Email: iman@builtbybalancefitness.com