Explore every episode of the podcast Biceps After Babies Radio
| Title | Pub. Date | Duration | |
|---|---|---|---|
| 419: How to Eat, Train, and Look Like A Bodybuilder | 20 oct. 2026 | 00:42:55 | |
Do you have to step on a bodybuilding stage to eat and train like a bodybuilder? Nope. In this episode I'm breaking down how to borrow the strategies that build those incredible physiques, without ever putting on the spray tan. | |||
| 418: My Secret Mindset Weapon Brad Bizjack | 06 oct. 2026 | 00:48:53 | |
“I know what to do, but I can’t get myself to do it.” If that thought has been looping in your head, there’s a good chance you don’t have a motivation problem. You have a misalignment problem. I’m joined by my personal mindset coach, Brad Bizjack, to redefine what success actually means and to map a clear path for creating it without burning out or feeling like you’re failing at life. | |||
| 417: The Real Reason You Know Better But Don't Do Better with Nir Eyal | 22 sept. 2026 | 01:07:12 | |
Have you ever thought, “I KNOW what I’m supposed to do… so why am I not doing it?” That’s exactly what I’m diving into in this episode with behavioral researcher and bestselling author Nir Eyal. We talk about why having the information, the plan, and even the desire to change isn’t always enough, and how the beliefs we have about ourselves and our circumstances can actually keep us stuck. We get into quitting, limiting beliefs, pain vs. suffering, and how changing the way we see a situation can completely change what we’re able to do. If you’ve ever felt like you know better but just can’t seem to do better, I think this conversation will really make you stop and think. Find show notes at bicepsafterbabies.com/417 Follow me on Instagram and Tiktok! Links: Nir's Website, LinkedIn, Instagram Nir's Books: Beyond Belief https://a.co/d/0e5K3njG Hooked https://amzn.to/4o8wR5e Indistractable https://amzn.to/4g26jk9 Free belief change guide: www.nirandfar.com/beyond-belief-live Bonus content and the 30-Day Belief Transformation Journal are here: nirandfar.com/beyond-belief | |||
| 416: What GLP-1s Actually Do to Your Habits with Charles Duhigg | 08 sept. 2026 | 00:44:17 | |
What if GLP-1s could do more than change your appetite, and they could actually create an opportunity to change your habits? In this episode, I’m joined by Pulitzer Prize-winning journalist and The Power of Habit author Charles Duhigg for a fascinating conversation about GLP-1s, food noise, dopamine, and the science of habit change. We unpack what happens in the brain when GLP-1s quiet cravings, why they may create a temporary “habit window,” and how to use that window to build behaviors that can actually stick. Whether you’re considering a GLP-1, currently taking one, or have no plans to use one, this episode will change the way you think about willpower, food, exercise, and lasting behavior change. Find show notes at bicepsafterbabies.com/416 Follow me on Instagram and Tiktok! Links: Episode 395: I Was Wrong About Wegovy, Ozempic, and Mounjaro with Dr. Taylor Brueseke Charles Duhigg's books: The Power of Habit: https://amzn.to/4f0clzK Smarter, Faster, Better: https://amzn.to/44RhfdB Supercommunicators: https://amzn.to/4vSH0pQ | |||
| 415: Drinking Alcohol and Counting Macros | 25 août 2026 | 00:30:07 | |
In this episode, I’m breaking down the truth about drinking alcohol while counting macros and working toward your health and fitness goals. I’ll explain how alcohol affects fat burning, muscle recovery, sleep, hunger, and decision-making, and why simply “fitting it into your macros” doesn’t tell the whole story. I’ll also share questions to help you evaluate your relationship with alcohol, understand the trade-offs, and decide how often drinking is truly worth it for you. My goal isn’t to tell you whether you should or shouldn’t drink, but to give you the information you need to make an informed, conscious choice for your journey. Let’s dive in! Find show notes at bicepsafterbabies.com/415 | |||
| 414: Am I Competing In A Bodybuilding Show? | 11 août 2026 | 00:26:30 | |
In today's episode, I’m taking you behind the scenes for a candid chat about a goal I never thought I’d consider: competing in a bodybuilding show. I break down what changed my mind, how I’m overcoming past fears around body image and subjective judging, and why I decided to hire a coach for my current building phase. I also talk about the power of taking things one step at a time without needing to commit to the end result right away. Tune in to hear where I’m at in my training, how I’m targeting specific physique goals, and what’s next on this journey! Find show notes at bicepsafterbabies.com/414 Follow me on Instagram and Tiktok! Links: | |||
| 413: How Steph Lost 101 Pounds (And What She Wishes She Knew at the Start) with Steph Augst | 28 juil. 2026 | 00:56:24 | |
Joining me for today's episode is Steph, an Air Force veteran, dedicated mom, and content creator whose fitness journey eventually led her to the bodybuilding stage. She is here to pull back the curtain on her incredible 101-pound transformation, proving that when you commit to small, almost boring habits and stay consistent through the slow seasons, remarkable things are possible. We dig into the specific "crisis point" that sparked her journey, the step-by-step process of layering habits brick by brick, and her path toward competing. Steph gets incredibly honest about the challenges of life after the show, including navigating a reverse diet and overcoming a scarcity mindset around food. Most importantly, she shares why the secret to long-term success is deciding exactly what you are willing and not willing to sacrifice. If you have ever felt like your goals are out of reach, or your progress is moving at a snail's pace, this conversation will remind you to trust the process and keep showing up. Find show notes at bicepsafterbabies.com/413 Follow me on Instagram and Tiktok! Links: | |||
| 412: How to Stop Procrastinating with Monica Packer | 14 juil. 2026 | 01:00:41 | |
I'm excited to have Monica Packer join me again on the podcast. Monica is the CEO and Founder of About Progress, and after our last conversation, all about building habits, she's back to dive into a topic so many of us struggle with: procrastination. In this episode, we explore why procrastination is about so much more than poor discipline or a lack of motivation. We discuss how it's often rooted in our emotions, how perfectionism and identity can keep us stuck, and why self-compassion is far more effective than shame when it comes to creating lasting change. Together, we share practical strategies to help you stop putting off the habits that matter most, build consistency through small, sustainable actions, and finally start making progress with your workouts, nutrition, and other personal goals. If you've ever found yourself saying, "I know what I should do, I just can't seem to do it," this episode is for you. Find show notes at bicepsafterbabies.com/412 Follow me on Instagram and Tiktok! Links: Episode 330: You’re Probably Thinking About Habits Wrong…Let’s Fix That with Monica Packer Monica’s Instagram and Website Pre-order her book at stickyhabitsbook.com | |||
| 411: Stop Avoiding Failure: My CrossFit Competition Debrief | 30 juin 2026 | 00:44:55 | |
For today’s podcast, I’m taking you behind the scenes of one of the most challenging weekends I’ve ever had: competing in an elite CrossFit competition that pushed me well beyond what I believed I was capable of. I’m sharing the victories, the setbacks, and the biggest lessons I learned along the way, and why saying yes to challenges that scare you might be the key to discovering what you’re truly capable of. If fear of failure has ever held you back from going after something you want, this episode is for you. Find show notes at bicepsafterbabies.com/411 | |||
| 410: When You Don't Feel Like Yourself Anymore: Finding Your Way Back with Micah Okerlund | 16 juin 2026 | 00:53:20 | |
In this episode, I’m joined by Micah Okerlund, a MACROS 101 alumna, to talk about what happens when you no longer feel like yourself. After a difficult pregnancy and diagnoses including PCOS, insulin resistance, and endometriosis, Micah found herself exhausted, disconnected, and searching for answers. She shares how learning to trust her body, let go of fear and judgment, and approach change with patience and self-compassion helped her reclaim her energy, transform her mindset, and find her way back to herself. If you've ever wondered whether lasting change is possible, this conversation is a powerful reminder that your future self is worth fighting for. Find show notes at bicepsafterbabies.com/410 Follow me on Instagram and Tiktok! Links: Micah Okerlund’s Instagram | |||
| 409: What Fear of Failure Is Really Costing You with My Business Coach James Wedmore | 02 juin 2026 | 01:12:39 | |
In this episode, I’m sitting down with my longtime business coach, James Wedmore, for a conversation that goes far beyond just business. We’re diving into the fear of failure, exploring why many of us stay stuck in what’s familiar and uncovering the real price we pay when we let fear call the shots. From reclaiming your personal power to finding the courage to step into the unknown, this episode is packed with the kind of mindset shifts that will help you transform every area of your life, whether that’s your business, your fitness journey, or simply becoming the version of yourself you know you’re truly capable of becoming. Find show notes at bicepsafterbabies.com/409 Follow me on Instagram and Tiktok! Links: Join the 2026 Business Breakthrough Event at bicepsafterbabies.com/breakthrough Other business BAB Radio Episodes: What To Do When You Want To Quit in Fitness or Business with James Wedmore: bicepsafterbabies.com/89 Ask Amber Anything About Business Part 1: bicepsafterbabies.com/127 Ask Amber Anything About Business Part 2: bicepsafterbabies.com/128 The True Story Of How I Built An Online Fitness Coaching Business: bicepsafterbabies.com/250 | |||
| 408: Are You Choosing or Just Reacting? | Live Coaching Session | 19 mai 2026 | 00:23:29 | |
Today’s podcast is from a Live Coaching session inside our Alumni program, Beyond MACROS101, where I sit down with Leah to unpack what seemed like a simple macro-tracking problem, but turned into a much deeper conversation about choice, ownership, and intentionality. We talk about the difference between actively making your own decisions and just reacting to life as it happens, and how that mindset shift can completely change your relationship with food, goals, and even yourself. If you’ve ever felt like you’re “getting away with something” in your fitness journey, this episode will challenge the way you think about progress, flexibility, and personal responsibility. Find show notes at bicepsafterbabies.com/408 Follow me on Instagram and Tiktok! Links: | |||
| 407: "You Don't Want To Lose Weight, You Want To Like Yourself" with Stacey Harkey | 05 mai 2026 | 00:56:31 | |
In this episode, I sit down with Stacey Harkey to unpack a truth most of us don’t realize at first: you don’t actually want to lose weight; you want to like yourself. We dive into Stacey’s journey from Studio C to personal training, and the powerful lessons he’s learned about authenticity, confidence, and taking up space. We talk about why chasing external goals like weight loss can keep you stuck, how fear and people-pleasing hold you back, and what it really looks like to build self-worth from the inside out. This conversation challenged me in the best way, and I know it will for you, too. If you’ve ever felt like you’re not enough or that you need to shrink yourself to be accepted, this episode is your reminder: you were meant to shine. Find show notes at bicepsafterbabies.com/407 Follow me on Instagram and Tiktok! Links: | |||
| 406: Most People Quit Right Before It Works | 21 avr. 2026 | 00:30:28 | |
In this episode, I share a late-night realization about why so many people give up just before their efforts start to pay off. By reflecting on my own journey of recovering from chronic pain, I illustrate how this experience transformed my understanding of change, patience, and what it truly means to make progress. We explore the common trap of confusing slow results with a lack of results, a misconception that often leaves people feeling stuck. To help you navigate these moments of doubt, I offer five essential questions to determine whether you should maintain your current course or make a strategic pivot. Whether you are questioning if your hard work is making a difference or considering throwing in the towel, this discussion offers a fresh perspective on staying committed long enough to achieve meaningful outcomes. Find show notes at bicepsafterbabies.com/406 | |||
| 405: "I'm Struggling To Get Started On My Weight Loss Journey" | 07 avr. 2026 | 00:20:00 | |
In this episode, I dive into why getting started on your fitness journey can feel so hard, and what to do about it. I break down how we often make “starting” way bigger than it needs to be, why our brain resists change, and how past experiences can hold us back. I walk you through how to redefine getting started in a way that feels doable today, so you can finally take that first step and build real, sustainable momentum. If this resonates with you, take one small action today and share this episode with someone who needs that push to get started, too. Find show notes at bicepsafterbabies.com/405 | |||
| 404: Showing Up Is the Only Fitness Strategy That Works with Shaylee Williams @theunfilteredfitmom | 24 mars 2026 | 00:50:55 | |
In this episode, I sit down with Shaylee Williams, aka The Unfiltered Fit Mom, to talk about what it really takes to reach your fitness goals, and why the real secret is simply continuing to show up. We dive into Shaylee’s journey with CrossFit, the mindset that helped her finally hit a 300-lb back squat after years of trying, and the lessons she’s learned about mental toughness, self-doubt, and persistence along the way. We also talk about motherhood, competing for the experience, and why you don’t have to be elite to call yourself an athlete. If you’ve ever felt discouraged because progress is taking longer than you expected, this conversation is a reminder that consistency, not perfection, is what ultimately gets you there. Find show notes at bicepsafterbabies.com/404 Follow me on Instagram and Tiktok! Links: Shaylee Williams’ Instagram | |||
| 403: [RANT] Stop Saying You’re All In If You’re Not | 10 mars 2026 | 00:22:50 | |
I’m back with another RANT episode. It’s been a while since I’ve done one. So, in today’s podcast, I’m getting honest about something I see all the time in the fitness space: people saying they’re “doing everything” when they really aren’t. Seeing what true bodybuilding prep actually looks like gave me a whole new perspective on what going all in really means. And the truth is, most of us aren’t doing everything we possibly could to reach our goals, and that’s completely okay. The problem is convincing yourself that you are. I also talk about the trade-offs that come with any goal, why “fence sitting” often leads to frustration, and the powerful difference between saying “I’ve done everything I can” and “I’ve done everything I’m willing to do.” If you’ve been feeling stuck or resentful in your journey, this might be the mindset shift you need. Find show notes at bicepsafterbabies.com/403 Follow me on Instagram and Tiktok! Links: | |||
| 402: "How Can I Improve My Relationship With The Scale?" | Live Coaching Session | 24 févr. 2026 | 00:25:17 | |
In this episode, I’m sharing a Live Coaching session with Marissa where we talk about one of the most common struggles I see when starting MACROS 101: our relationship with the scale. If the number can instantly change your mood, make you question everything you’re doing, or tempt you to jump to the next plan, you’re not alone. We talk about the “messy middle,” why your brain craves certainty, and how learning to tolerate discomfort is the real key to long-term success. This episode isn’t just about the scale; it’s about building the emotional resilience to stay consistent and trust yourself through the process. Find show notes at bicepsafterbabies.com/402 Follow me on Instagram and Tiktok! Links: | |||
| 401: What 10 Years of Tracking Macros Taught Me About Using the Tool Right | 10 févr. 2026 | 00:41:56 | |
Today’s episode is a special one because I’m feeling that excitement again, being back behind the mic and now sharing the biggest lessons I’ve learned from 10 years of coaching and working with over 10,000 women. I dive into why macro tracking is a tool, not a diet, why progress doesn’t always look like success, and why mindset and self-trust matter more than perfect plans. I also talk about how to fit macros into your life, the key questions to ask before starting any fitness journey, and why this was never really about the food. If you’ve ever felt stuck or felt like you’ve failed before, this episode will help you look at your fitness journey through a completely new lens. Find show notes at bicepsafterbabies.com/401 Follow me on Instagram and Tiktok! Links: | |||
| 400: My 2026 New Year's Resolution (And How To Think About Your Goals) | 27 janv. 2026 | 00:34:54 | |
We’ve hit another milestone episode! And that’s all thanks to you. In this episode, I’m sharing my personal 2026 New Year’s resolution and how I’m approaching goals differently this year. I will walk you through how I think about vision versus process goals, why your “why” matters more than doing things perfectly, and the simple daily practices I’m using to create more presence and peace. Whether you’re setting goals at the start of the year or redefining direction at any point, this episode will help you rethink goal-setting in a more grounded, sustainable way. Find show notes at bicepsafterbabies.com/400 | |||
| 399: Why I Almost Quit The Podcast | 13 janv. 2026 | 00:22:04 | |
In this episode, I share an honest behind-the-scenes look at why I seriously considered stepping away from the podcast. I unpack a powerful lesson on pacing, from CrossFit to business, that helped me recognize burnout, challenge all-or-nothing thinking, and choose a more sustainable path forward. I also discuss how the rise of AI has influenced my desire to create more personal and authentic content in 2026. Listen in to hear what’s changing, why I’m slowing the pace instead of quitting, and how you can apply the same principle of sustainability in your own goals. Find show notes at bicepsafterbabies.com/399 Follow me on Instagram and Tiktok! Links: | |||
| 398: Stop Self-Doubt: How to Reprogram Your Brain for Confidence | Best Of 2025 | 30 déc. 2025 | 00:30:41 | |
We’re wrapping up our final “Best of 2025” episode with a powerful replay from Episode 269, a Live Coaching session from inside MACROS 101. One of the reasons I’m such a believer in coaching is that it helps bridge the gap between knowledge and implementation. And often, hearing someone else get coached can spark breakthroughs you didn’t know you needed. In this episode, Elise opens up about her fear of both success and failure, and how self-doubt kept holding her back. Together, we walk through how to reprogram the brain, rewrite old stories, and step into the belief of “I am enough.” As we head into a new year, this conversation is the perfect reminder that real change starts with what you believe about yourself. Let’s dive in. Find show notes at bicepsafterbabies.com/398 Follow me on Instagram and Tiktok! Links: Episode 269: How To Reprogram Your Brain To Believe "I Am Enough" | Live Coaching Session | |||
| 397: Do You Have to Track Everything You Eat to Be Successful? | Best Of 2025 | 23 déc. 2025 | 00:30:38 | |
Today’s “Best of 2025” episode takes us back to a listener favorite from Episode 261, perfect timing with Christmas just around the corner. Holiday parties, vacations, and festive foods can make macro tracking feel messy or downright impossible. So what do you do when you can’t track accurately? In this episode, I break down the most common mistakes people make when logging food, how to use macro counting as a tool (not something to stress over), and how to find a realistic balance between accuracy and enjoyment. If you’ve ever worried about “messing up” your tracking during the holidays, this conversation will give you clarity and confidence. Find show notes at bicepsafterbabies.com/397 Follow me on Instagram and Tiktok! Links: Episode: 261: What If I Can’t Accurately Track What I Ate? | |||
| 396: How Women Can Build Muscle With Smarter Training and Eating with Dr. Stacy Sims | Best Of 2025 | 16 déc. 2025 | 00:55:15 | |
Today’s “Best of 2025” takes us back to Episode 313 with the incredible Dr. Stacy Sims, a renowned Exercise Physiologist and Nutrition Scientist. In this conversation, we dive into how women should approach training and nutrition, and why much of the existing research, historically centered on men, falls short for women. Dr. Sims breaks down what women truly need to fuel, including pre- and post-workout strategies, optimal energy sources, and ideal protein and carbohydrate intake. This episode blends science with practical, actionable advice to help women train smarter, fuel better, and feel more empowered in their fitness journeys. Don’t miss this standout conversation with Dr. Stacy Sims, it's a must-listen for anyone serious about understanding women’s health and performance. ** Please note, as a “Best Of” episode, some of the links you’ll hear mentioned are no longer active. All currently working links that are referred to in the episode will be in the show notes on my website. Find show notes at bicepsafterbabies.com/396 Follow me on Instagram and Tiktok! Links: Episode 313: Optimal Training and Nutrition Strategies for Women with Dr. Stacy Sims Dr. Sims' Website, Instagram, Facebook Get your copy of ROAR (Revised Edition) Here | |||
| 395: I Was Wrong About GLP-1's with Dr. Taylor Brueseke | Best Of 2025 | 09 déc. 2025 | 00:44:03 | |
In this next “Best of 2025” series, I’m bringing back a popular episode featuring my amazing husband, Dr. Taylor Brueseke. Together, we break down Wegovy, Ozempic, and Mounjaro to clear up common misconceptions. Dr. Brueseke explains how these medications work, what they’re intended for, and the potential side effects, while I share my personal experience to give you a real-life perspective on using them. Whether you’re a healthcare professional, someone navigating your own health journey, or simply curious, this episode will help you better understand these treatments. Let’s sort through the confusion and get to the truth about Wegovy, Ozempic, and Mounjaro. Let’s dive in! Find show notes at bicepsafterbabies.com/395 Follow me on Instagram and Tiktok! Links: Episode 317: I Was Wrong About Wegovy, Ozempic, and Mounjaro with Dr. Taylor Brueseke | |||
| 394: The Real Causes of Overeating (And Practical Solutions That Work) with Coach Sarah | Best Of 2025 | 02 déc. 2025 | 00:50:00 | |
It’s December, which means the return of our annual “Best Of” series, where some of the most impactful throwback episodes are packed with timeless insights to support your journey. These episodes are true gems, and revisiting powerful concepts is often exactly what helps them finally click. To kick off our first “Best of 2025” episode, we’re revisiting Episode 354 with Coach Sarah, where we dive into a struggle so many face: overeating, binge eating, and emotional eating. Sarah, one of our experienced Biceps After Babies Coaches, opens up about her own story and shares practical tools for breaking the binge-restrict cycle. We explore the difference between emotional and physical hunger, strategies to reduce overeating, and how to build a more peaceful relationship with food. If you’ve ever felt stuck or overwhelmed in your relationship with eating, this episode is filled with guidance and encouragement. Grab a notebook and tune in, this conversation is a powerful one! Find show notes at bicepsafterbabies.com/394 Follow me on Instagram and Tiktok! Links: Emotional Eating Course: How To Overcome Emotional Eating bicepsafterbabies.com/waitlist Episode 354: 3 Reasons You Overeat (And How To Fix Them) with Coach Sarah | |||
| 393: How to Stay Consistent With Your Fitness Goals as a Mom | Replay from Beyond The Bikini Radio | 25 nov. 2025 | 00:51:34 | |
This episode is a special replay from my interview on Beyond The Bikini Radio with my friend Nicole Ferrier, an online fitness coach and certified personal trainer, who asked some truly thoughtful questions that led to a conversation I knew many of you would want to hear. We delve into the real-life nuances of pursuing fitness goals as a mom, exploring the balancing act between caring for your family and making space for your own desires, dreams, and goals. I share my experiences with tracking macros, navigating different phases of my fitness journey, and the mindset shifts that helped me stay consistent without chasing perfection. If you’ve ever wondered how to juggle family meals, avoid putting yourself last, or prioritize your goals without feeling guilty or overwhelmed, this episode is for you. Let’s dive in! Find show notes at bicepsafterbabies.com/393 | |||
| 392: 7 Lessons in 7 Years Of Crossfit | 18 nov. 2025 | 00:41:35 | |
In this episode, I’m celebrating my seventh CrossFit anniversary by sharing the biggest lessons I’ve learned inside and outside the gym. Whether you love CrossFit or want nothing to do with it, these takeaways aren’t about the workouts themselves. They’re about growth, resilience, self-trust, and the surprising ways training can shape every area of your life. My goal is to provide you with the shortcuts I wish I had, so you can learn these lessons more quickly than I did. Let’s dive in! Find show notes at bicepsafterbabies.com/392 | |||
| 391: Ask Me Anything About Lifting | 11 nov. 2025 | 00:44:22 | |
In this episode, I’m shaking things up with a fun Ask Me Anything all about lifting! I pulled your best questions from Instagram, especially the ones that deserve more than a quick answer, where we’re diving into both the basics and the deeper nuances of strength training. Whether you’re just starting out or have been lifting for years, you’ll walk away with insights to help you train smarter and with more confidence. Hope you enjoy and learn from this episode! Find show notes at bicepsafterbabies.com/391 Follow me on Instagram and Tiktok! Links: bicepsafterbabies.com/workouts | |||
| 390: How to Create a Workout Program That's Perfect for Your Body (Not Someone Else's) | Replay from About Progress | 04 nov. 2025 | 00:45:31 | |
Today’s episode is a special replay of an interview I did with my friend Monica Packer for her More for Moms Summit, a space designed to help moms fill their own cups again. Monica asked such powerful questions that I knew I had to share our conversation here on the podcast. We go beyond surface-level fitness talk to dig into what actually makes your workouts effective: how to lift with purpose, apply progressive overload, and find the sweet spot between overtraining and undertraining. I also break down why the fitness industry can feel so loud and confusing, and how to create a workout program that truly fits your body and goals. Find show notes at bicepsafterbabies.com/390 Follow me on Instagram and Tiktok! Links: bicepsafterbabies.com/learntotrain | |||
| 389: Raising A Confident, Healthy (and Jacked!) Daughter with my 18-Year Old Daughter Kate Brueseke | 28 oct. 2025 | 00:37:54 | |
In this special episode, I sit down with my daughter Kate to reflect on her growth since her first time on the podcast at age 12. Now that she’s 18, Kate opens up about building confidence through cheer, strength training, and embracing her vegetarian lifestyle, as well as navigating the exciting and sometimes overwhelming transition into college life. We also dive into parenting lessons I’ve learned along the way, like giving kids independence, letting them fail safely, and modeling imperfection with grace. This heartfelt conversation is about more than just raising strong, confident kids; it’s about embracing growth, authenticity, and resilience together. Find show notes at bicepsafterbabies.com/389 Follow me on Instagram and Tiktok! Links: Episode 39: Raising Confident, Healthy Daughters with My 12-Year-Old Daughter Kate Brueseke Episode 249: Raising Body-Positive Teenagers With My 15-Year-Old Daughter Kate Brueseke | |||
| 388: "I’m Not Hungry, But I Still Ate It" | Live Coaching Session | 21 oct. 2025 | 00:26:25 | |
In this episode, I’m sharing a Live Coaching session from inside MACROS 101 with Lauren, who caught herself reaching for dessert while thinking, “You’re not hungry for this.” We unpacked that familiar tug-of-war between the part that wants the cookie and the part that says you shouldn’t. But what if there’s another path forward? Listen in as I coach Lauren on making choices from a place of wholeness, and why food feels so much trickier in social settings than when you’re eating alone. Find show notes at bicepsafterbabies.com/388 Follow me on Instagram and Tiktok! Links: | |||
| 387: How to Actually Believe Change is Possible: Rewiring Your Mind with Brad Bizjack | 14 oct. 2025 | 00:41:48 | |
This is part 2 of my conversation with my friend and a Certified High-Performance Coach, Brad Bizjack. In this episode, we get tactical, wherein Brad shares powerful ways to shift your emotional state in the moment (and no, it’s not just “think positive”). We also dive into one of the biggest mindset hurdles: truly believing change is possible, not just in theory, but deep down. If you haven’t listened to part 1 yet, go back to Episode 386 first, then come join us here! Find show notes at bicepsafterbabies.com/387 Follow me on Instagram and Tiktok! Links: Episode 386: How to Silence Your Inner Critic: Proven Strategies with Brad Bizjack Join Brad's 5-Day Success Accelerator Challenge: bicepsafterbabies.com/success | |||
| 386: How to Silence Your Inner Critic: Proven Strategies with Brad Bizjack | 07 oct. 2025 | 00:48:03 | |
I’m excited to welcome back on the podcast my good friend Brad Bizjack, a Certified High-Performance Coach and my own Mindset Coach. This is part 1 of our conversation where we dive into what the inner critic really is, why it shows up, and how to work with it rather than against it. Listen in today, then join us next week for part 2! Find show notes at bicepsafterbabies.com/386 Follow me on Instagram and Tiktok! Links: Join Brad's 5-Day Success Accelerator Challenge: bicepsafterbabies.com/success | |||
| 385: The 'Everyone Else First' Trap and Why It’s Costing You More Than You Think | 26 août 2025 | 00:28:57 | |
In this episode, we’re uncovering a blind spot that keeps so many women stuck: the “everyone else first” trap. Putting your needs at the bottom of the list may feel selfless, but it’s likely costing you far more than you realize: your energy, your progress, and even your confidence. I’ll walk you through why this pattern is so common, how to recognize when it’s happening, and most importantly, how to shift from guilt and shame into awareness and empowerment. If you’re ready to start putting yourself back on the list and create lasting change, tune in, and let’s do this together. Find show notes at bicepsafterbabies.com/385 Follow me on Instagram and Tiktok! Links: | |||
| 384: How Much Is Too Much Hunger During A Fat Loss Cut? | 19 août 2025 | 00:42:37 | |
In this episode, we’re tackling one of the most common fat loss questions: how much hunger is normal during a cut and how much is too much? I’ll break down what level of hunger you can expect, when it becomes a red flag, and how to know if you’re pushing your body too far. If you’ve ever wondered where that line is, this episode will give you the clarity you need. Let's dive in! Find show notes at bicepsafterbabies.com/384 Follow me on Instagram and Tiktok! Links: | |||
| 383: Why You Keep Quitting and How to Stay Consistent for Good | Live Coaching Call | 12 août 2025 | 00:48:07 | |
Here’s another Live Coaching Call with Kayla, where we uncover the real reason so many women struggle: to stay consistent. It’s not the lack of time, kids, or even knowing what to do. It all comes down to self-integrity: the ability to trust yourself to follow through. If you’re tired of starting and stopping, making promises you don’t keep, and feeling stuck in the same cycle, this episode will show you how to rebuild that trust with yourself one small commitment at a time. Tune in to hear Kayla’s breakthrough and learn how to finally stay consistent for good. Find show notes at bicepsafterbabies.com/383 Follow me on Instagram and Tiktok! Links: | |||
| 382: Macros Without Obsession: Volume Eating Hacks from Lillie Eats and Tells | 05 août 2025 | 00:50:10 | |
In this episode, I’m joined by Lillie Biesinger, aka Lillie Eats and Tells, whose journey into macro counting began with a body issue and turned into a thriving business helping women eat beautiful, satisfying meals while hitting their goals. We talk about how her unique, veggie-packed, volume-eating approach stands out in a world of protein pop-tarts and "healthified" junk food. If you’ve ever thought macro-friendly meals had to be bland or boring, this conversation will change your mind. Tune in for tips on making macros sustainable, enjoyable, and delicious, without obsession. Find show notes at bicepsafterbabies.com/382 Follow me on Instagram and Tiktok! Links: | |||
| 381: Want to Lose Fat But Don’t Know Where to Begin? Start Here | 29 juil. 2025 | 00:45:58 | |
If you’re overwhelmed by conflicting advice, tired of trying diets that don’t stick, or unsure where to start with your weight loss journey, this episode is for you. I’m cutting through the noise to give you simple, clear steps to finally get moving toward your goals, without the confusion or overwhelm. We’ll talk about the biggest mindset trap that keeps many women stuck: “fence sitting”, and why holding back may be the very thing preventing your success. If you’re ready to stop dabbling, go all in (without needing to be perfect), and finally make progress, this episode will show you exactly where to start. Find show notes at bicepsafterbabies.com/381 Follow me on Instagram and Tiktok! Links: | |||
| 380: How to Break the Cycle of Failure and Start Fresh | 22 juil. 2025 | 00:28:16 | |
If you’ve ever been caught in the cycle of starting strong, losing motivation, and telling yourself you’ll “start fresh on Monday,” you’re definitely not alone. In this episode, I’m unpacking the common loop of motivation, burnout, and starting over, and how to break free from it for good. The problem usually isn’t knowing what to do; it’s staying consistent. If you're ready to stop spinning your wheels and finally create lasting momentum, this episode will help you find a more sustainable, realistic path forward. Let's dive in! Find show notes at bicepsafterbabies.com/380 Follow me on Instagram and Tiktok! Links: | |||
| 379: How to Transition from Macro Counting to Mindful Eating Without Losing Progress with Jackie Kirschen, RD | 15 juil. 2025 | 00:49:08 | |
In this episode, I’m joined by Jackie Kirschen, a Weight Loss Coach & Mindful Eating Dietitian, who shares her powerful story of losing over 65 pounds, overcoming binge eating, and healing her relationship with food, without being tied to a food scale. We dive into how to bridge the gap between macro counting and mindful eating so you can maintain your progress without tracking forever. Whether you’re a die-hard tracker, ready to step away, or unsure of what comes next, this episode offers guidance on building body trust, making confident choices, and creating lasting freedom with food. Let's dive in! Find show notes at bicepsafterbabies.com/379 Follow me on Instagram and Tiktok! Links: Jackie Kirschen’s Instagram | |||
| 378: How This Vegetarian Lost 30 Pounds Without Giving Up Indian Food with Neha Nautiyal | 08 juil. 2025 | 00:37:36 | |
In this episode, I sit down with Neha Nautiyal, a vegetarian macro coach who lost 30 pounds, without giving up her beloved Indian food. If you’ve ever felt like macro counting means sacrificing your cultural dishes or eating separately from your family, Neha’s story will show you a different way. We talk about how she overcame the challenge of fitting high-carb, low-protein traditional meals into her macro goals, and how she ditched the “either/or” mindset to find balance. This conversation is about more than just food; it’s about embracing your culture while still making progress toward your goals. If you've ever felt stuck between two worlds, this episode is for you. Find show notes at bicepsafterbabies.com/378 Follow me on Instagram and Tiktok! Links: Neha Nautiyal’s Instagram Neha's List: Ways to Adapt Any Dish to Be Macro-Friendly | |||
| 377: How Releasing Shame Helped Her Overcome 40 Years of Disordered Eating with Cindy Richardson | 01 juil. 2025 | 00:45:53 | |
In this episode, my aunt Cindy shares her 40-year journey with bulimia and how letting go of shame changed everything. Even if you don’t struggle with disordered eating, her story offers deep insight into how shame keeps us stuck and how healing begins when we bring our struggles into the light. This is a conversation about hope, freedom, and the power of sharing your story at any age. Find show notes at bicepsafterbabies.com/371 Follow me on Instagram and Tiktok! Links: | |||
| 376: How To Count Macros On Vacation | 24 juin 2025 | 00:39:31 | |
Summer is here! And with it comes vacations, getaways, and a break from routine. But if you’re working on your health and fitness goals, you might find yourself wondering: Can I enjoy my trip without throwing away all the progress I’ve made? The answer is yes, and in this episode, I’ll show you how. I’m diving into the mindset and strategy behind navigating vacations in a way that feels aligned, intentional, and guilt-free. Whether you choose to track, loosely estimate, or take a break altogether, there’s no one-size-fits-all approach, and that’s exactly the point. I’ll walk you through how to get clear on your priorities, make decisions ahead of time (instead of in the heat of the moment), and find your version of balance, so you come home feeling empowered, not regretful. If you’ve ever struggled to reconcile vacation fun with your fitness goals, this episode is your guide to doing both with confidence. Let’s dive in! Find show notes at bicepsafterbabies.com/376 | |||
| 375: Comparison is a Liar: Why You're Not Behind (Even If You Think You Are) | Live Coaching Session | 17 juin 2025 | 00:20:17 | |
In this episode, you’ll get an inside look at a Live Coaching Call from my signature program, MACROS 101. I sit down with Kelly, who’s feeling “behind”, a struggle so many of us face. Together, we uncover what’s really going on: comparison. It’s quiet, it’s discouraging, and it often fuels self-sabotage. But the truth is, you’re not behind, you’re simply on your timeline. This conversation will help you see that. As you listen, ask yourself: Where is comparison showing up in your life and keeping you stuck? Find show notes at bicepsafterbabies.com/375 Follow me on Instagram and Tiktok! Links: | |||
| 374: The #1 Pelvic Floor Mistake Women Make in the Gym - and How to Fix It with Dr. Courtney Johnson, DPT | 10 juin 2025 | 00:41:28 | |
Ladies, if you lift, run, jump, or even just sneeze, this is an episode you need to hear. Pelvic floor dysfunction isn’t just a postpartum or aging issue; it affects active women of all ages and often goes unaddressed…until it becomes a problem. In this episode, I sit down with Dr. Courtney Johnson, DPT, aka The Female Athlete Doc, a pelvic floor physical therapist who gets the gym. She speaks the language of lifting and doesn’t believe in sidelining women from the barbell. Instead, she’s all about keeping you active, strong, and leak-free. We dig into the real function of the pelvic floor, why Kegels aren’t a one-size-fits-all solution, and how every lift is a chance to train your core and pelvic floor, if you know how to use it. You’ll walk away from this conversation feeling empowered, educated, and maybe even rethinking how you brace for your next set of squats. Ready to lift smarter (and leak less)? Let’s jump in. Find show notes at bicepsafterbabies.com/374 Follow me on Instagram and Tiktok! Links: | |||
| 373: Can You Count Macros and Eat Out? Yes, Here’s How | 03 juin 2025 | 00:38:44 | |
Think tracking macros means giving up restaurants, date nights, or spontaneous meals out? Think again. In this episode, I’m diving into one of the most common questions I get: Can you really track macros while eating out? Spoiler alert, yes, you can. And I’ll show you how. If you’ve ever stared at a menu wondering how to track a meal with no nutrition info in sight, this episode is for you. I break down the concept of flexible consistency, explain why perfection isn’t required, and share five practical tips you can start using immediately to track confidently while enjoying real life. This isn’t about prepping for a fitness competition; it’s about sustainable fat loss and a lifestyle that includes dinners out, parties, and the joy of food without guilt. Ready to ditch the all-or-nothing mindset and still hit your goals? Let’s dive in. Find show notes at bicepsafterbabies.com/373 Follow me on Instagram and Tiktok! Links: | |||
| 372: Reverse Dieting for Women 40+ with Timili Grady ["I Did It Series"] | 27 mai 2025 | 00:32:52 | |
In this inspiring episode of the “I Did It” Series, I sit down with Timili Grady, a 45-year-old MACROS 101 alumna navigating the challenges of perimenopause. Like many women in their 40s, Timili felt like everything that used to work for her body had suddenly stopped. But through the process of reverse dieting, strategically increasing her calories to boost her metabolism, she found a surprising and powerful solution, a transformation that not only changed her body, but also her energy, mindset, and relationship with food. If you're feeling frustrated, stuck, or out of sync with your body in midlife, her story will offer hope, insight, and a reminder that it’s never too late to take back control of your health. Let’s dive in! Find show notes at bicepsafterbabies.com/372 Follow me on Instagram and Tiktok! Links: | |||
| 371: Everything You Need to Know About Protein with Dr. Nicole Rowe, MD | 20 mai 2025 | 00:45:40 | |
In this episode, I’m joined by Dr. Nicole Rowe, MD, a board-certified Family Practice physician and fellow protein lover, to unpack everything you’ve ever wanted to know about protein. We’re cutting through the noise, debunking common myths, and digging into the latest research, including a major meta-analysis. Dr. Rowe shares how protein needs shift throughout different stages of life, how to increase your intake without it becoming a full-time job, and how to turn science into simple, sustainable action. Whether you’re new to tracking protein or already have it down, this conversation will leave you informed and empowered. Grab your protein coffee and let’s dive in! Find show notes at bicepsafterbabies.com/371 Follow me on Instagram and Tiktok! Links: | |||
| 370: How to Track Macros While Breastfeeding (Without Losing Your Supply) | 13 mai 2025 | 00:29:10 | |
In this episode, I’m talking to all the new moms who are breastfeeding and wondering if they can track macros without harming their milk supply. If you’re feeling torn between wanting to lose some baby weight and prioritizing feeding your baby, you’re not alone—and yes, you can do both. Drawing from my experience as a nurse, a mom of four, and a coach to thousands of women, I’m sharing five key things every breastfeeding mom should know before starting to track macros. You'll walk away with practical tips to nourish both yourself and your baby, while moving toward your goals safely and confidently. As always, be sure to consult your healthcare provider for personalized advice. Let’s dive in! Find show notes at bicepsafterbabies.com/370 Follow me on Instagram and Tiktok! Links: | |||