Fit + Fueled Life Podcast
Episodes
Ep218: Macros Made Easy with Emily Field, RD
19 Mar 2024
Contributed by Lukas
In this episode, Tina chats with Emily Field, RD, all about macro nutrition. She debunks many of the common misconceptions about macros, explains how ...
Ep217: Fit + Fueled Formula: Exactly How You'll Transform Your Health & Body
08 Mar 2024
Contributed by Lukas
In this episode, Tina talks about the details of her signature group coaching program, Fit + Fueled. She provides a detailed overview of the program, ...
Ep216: 3 Biggest Mindset Blocks Preventing You From Losing Weight
05 Mar 2024
Contributed by Lukas
In this episode, Tina dives into the three most common mindset blocks hindering weight loss for women in perimenopause. She highlights a number of psy...
Ep215: Wondering What Fit + Fueled Is Really Like? Hear It Straight From Alumni
26 Feb 2024
Contributed by Lukas
In this episode, Tina interviews Fit + Fueled alumni, Tara Hodge and Tara Carroll. They are both busy, working moms with high-stress jobs and health g...
Ep214: Should You Cut Carbs Or Fat to Lose Weight?
20 Feb 2024
Contributed by Lukas
In this episode, Tina dives into the age-old debate: Should you cut carbs or fat to lose weight? With so much conflicting information out there, it ca...
Ep213: Should Women Take Creatine?
13 Feb 2024
Contributed by Lukas
In this episode, Tina shares her personal experience with creatine and discusses its benefits in terms of muscle building, recovery, brain health, moo...
Ep212: Why Cutting Calories Stopped Working For Weight Loss
06 Feb 2024
Contributed by Lukas
In this episode, Tina talks about the challenges of cutting calories, and why it may not be effective for weight loss, especially in our 40s and beyon...
Ep211: Fueling Your Metabolism: Simple Starts for Your Mineral Journey
30 Jan 2024
Contributed by Lukas
In this episode, Tina shares her love for minerals and how they have transformed her health, particularly in regard to her energy levels and overall m...
Ep210: Finding the Balance Between More and Less with Ulcerative Colitis
23 Jan 2024
Contributed by Lukas
In this episode, Tina shares her personal experience of finding balance between "more" and "less" while navigating the challenges of ulcerative coliti...
Ep209: My Top Picks for a Healthier New Year
16 Jan 2024
Contributed by Lukas
In this episode, Tina shares family, business, and personal updates as well as some of her favorite wellness and fitness products that help her stay m...
Ep208: Understanding Burnout-Related Weight Loss Resistance With Megan Brynok, FDN-P
09 Jan 2024
Contributed by Lukas
In this episode, Tina speaks with Megan Brynok, a Board Certified Holistic Health Practitioner, and an FDN Practitioner on the Carrots ‘N’ Cake co...
EP207: The Role of Nutrition in Brain Health and Trauma Recovery with Jessica Cording, MS, RD, CDN
02 Jan 2024
Contributed by Lukas
In this episode, Tina speaks with Jessica Cording, a Dietitian, Health Coach, and Author. She discusses the importance of quality nutrition when it co...
EP206: Your Mindset Matters: Building Your Dream Body from Within with Allison Jackson
26 Dec 2023
Contributed by Lukas
In this episode, Tina speaks with Allison Jackson, a former bodybuilder, wellness coach, who focuses on macro nutrition and overall wellness for corpo...
EP205: Exploring Mental Wellness Through Functional Nutrition with Nichole Krueger, FDN-P
19 Dec 2023
Contributed by Lukas
In this episode, Tina speaks with Nichole Krueger, a Functional Diagnostic Nutrition Practitioner and a Board Certified Holistic Health Practitioner a...
EP204: 4 Holiday Hacks to Kick Sugar Cravings
12 Dec 2023
Contributed by Lukas
In this episode, Tina shares some simple holiday hacks to overcome sugar cravings that you can start RiGHT NOW. She also shares her personal journey a...
EP203: Rewiring Your Weight Loss Beliefs for Lasting Transformation with Anna Rockstar, CPT, RN
05 Dec 2023
Contributed by Lukas
In this episode, Tina speaks with Anna Rockstar, a coach, personal trainer, and registered nurse. Anna discusses why it’s important to have the righ...
Ep202: Navigating Metabolism, Thyroid Health, and Empowering Women with Megan Lyons
28 Nov 2023
Contributed by Lukas
In this episode, Tina speaks with Megan Lyons, a Harvard graduate and a former management consultant turned holistic nutritionist. Megan discusses var...
EP201: Is Stress Sabotaging Your Weight Loss Efforts? with Jen Kirsch, CPT
21 Nov 2023
Contributed by Lukas
In this episode, Jen Kirsch shares the impact of stress on weight loss and overall well-being. She shares personal experiences as well as practical ti...
Ep200: What My Food Diary Taught Me in 5 Days
14 Nov 2023
Contributed by Lukas
In this episode, Tina shares the importance of tracking food and shares insights from her 5-day experience. She emphasizes that measuring what you eat...
Ep199: My Current Macro + Training Goals
07 Nov 2023
Contributed by Lukas
In this episode, Tina shares some personal updates as well as her current body composition goals, nutrition and fitness routine, and the challenges sh...
Ep198: How to Cut the BS and Lose the Perimenopause Weight
31 Oct 2023
Contributed by Lukas
In this episode, Tina discusses the frustration, negativity, and shame that often comes with weight gain for women, particularly during perimenopause....
Ep197: When Your Bloodwork Is 'Normal' But You Still Feel Like Crap
24 Oct 2023
Contributed by Lukas
In this episode, Tina discusses the frustration of receiving ‘normal’ blood work results despite still experiencing symptoms and not feeling your ...
Ep196: How to Win the Battle Against Sugar Cravings and Lose Weight
17 Oct 2023
Contributed by Lukas
In this episode, Tina talks about how to overcome sugar cravings, which is such a common challenge for women, especially when they are looking to lose...
Ep195: Understanding Hormonal Hair Loss in Women with Faraz Khan
10 Oct 2023
Contributed by Lukas
In this episode, Tina talks with Faraz Khan about female hair loss. In particular, he shares how hormonal changes in perimenopause may contribute to t...
Ep194: How to Break Up with Toxic Diet Culture & Start Loving Yourself with Katie Bramlett of WeShape
03 Oct 2023
Contributed by Lukas
In this episode, Tina talks with Katie Bramlett about redefining toxic diet culture standards and prioritizing responsible movement over the number on...
Ep193: Exploring an Alcohol-Free Lifestyle with Karolina Rzadkowolska
26 Sep 2023
Contributed by Lukas
In this episode, Tina talks with Karolina Rzadkowolska about ditching alcohol for personal growth and empowerment. Karolina shares her personal journe...
Ep192: How to Gain Muscle and Lose Fat (aka Body Recomposition)
19 Sep 2023
Contributed by Lukas
In this episode, Tina talks about body recomposition, a process where the body loses fat and gains muscle simultaneously. She also talks about the imp...
Ep191: How Mineral Testing Can Help You Lose Weight & Feel Great
12 Sep 2023
Contributed by Lukas
In this episode, Tina talks about the importance of minerals, why mineral loss is so common in women, and how mineral testing can help you lose weight...
Ep190: Help, I'm So Overwhelmed. Where Do I Start?
05 Sep 2023
Contributed by Lukas
In this episode, Tina talks about the overwhelm that many women in perimenopause experience, especially when they get a lot of information online, but...
Ep189: My Journey of Shedding Perimenopause Weight
29 Aug 2023
Contributed by Lukas
In this episode, Tina speaks about her personal journey with losing weight in a responsible and sustainable way. No crash diets or excessive cardio ne...
Ep188: Finding Imbalances on Functional Testing & How It Can Explain Perimenopause Symptoms with Jennifer Woodward
22 Aug 2023
Contributed by Lukas
In this episode, Tina speaks with Carrots ‘N’ Cake coach and FDN Practitioner, Jennifer Woodward, about the importance of functional testing for w...
Ep187: Scoliosis Strong: Learning How to Take Power Over Your Curve with Beth Terranova
15 Aug 2023
Contributed by Lukas
In this episode, Tina speaks with Beth Terranova about her journey and how she got started working with people with scoliosis. Beth shares why strengt...
Ep186: Why Diet Breaks Are Necessary For Long-Term Metabolic Health with Ashley Fillmore
08 Aug 2023
Contributed by Lukas
In this episode, Tina speaks with Ashley Fillmore about why women need to consider diet breaks. Ashley shares how to implement a diet break, how long ...
EP185: How to Lose Belly Fat in Perimenopause
01 Aug 2023
Contributed by Lukas
In this episode, Tina shares some effective strategies to lose stubborn belly fat during perimenopause. Tina discusses: - Prioritizing strength train...
EP184: Unveiling My 12-Week Cut Transformation
25 Jul 2023
Contributed by Lukas
In this episode, Tina talks about her incredible 12-week fat loss phase (cut). She shares her transformation, some valuable lessons, and the metrics t...
EP183: What It Takes to Heal: The Journey of Becoming Someone New with Evan Transue, FDN-P
18 Jul 2023
Contributed by Lukas
In this episode, Tina speaks with Evan Transue, FDN-P, aka Detective Ev and host of the Health Detective Podcast by Functional Diagnostic Nutrition. E...
EP182: A NEW APPROACH TO WEIGHT LOSS FOR WOMEN WHO'VE DONE EVERY DIET WITH NATALIE NEWHART
11 Jul 2023
Contributed by Lukas
In this episode, Tina speaks with Natalie Newhart, Mindset Coach & Former Pro CrossFit Athlete and BodyBuilder, about why so many women over 35 strugg...
EP181: 4 Ways Perimenopause Makes You Gain Weight
27 Jun 2023
Contributed by Lukas
In this episode, I dive into a topic that affects many women: perimenopause and weight gain. Perimenopause, the transitional phase leading to menopau...
EP180: Wellness on a Budget: Affordable Strategies for Reaching Your Health Goals
26 Jun 2023
Contributed by Lukas
In this episode, I share what I would prioritize if I had a limited budget for my health goals. Spoiler: It's just 4 essentials that are totally free...
EP179: Why maintenance deserves more respect for your physique goals
21 Jun 2023
Contributed by Lukas
Maintenance often gets overlooked when it comes to physique change, but it's an essential component of a successful nutrition plan. In this episode, I...
EP178: How to Meal Plan for Fat Loss
14 Jun 2023
Contributed by Lukas
If I had 'secrets' and hacks for streamlining my meal prep process with fat loss in mind, this episode gives you all of those details and more! Enro...
EP177: PPF Approach: The Ultimate Framework to Balanced Meals
08 Jun 2023
Contributed by Lukas
If you struggle with what to eat, this week's episode is for you! I promise planning a health, balanced meal can be soooo easy if you have a s...
EP176: Continuous Glucose Monitor (CGM) for Weight Loss
31 May 2023
Contributed by Lukas
If you're a woman in perimenopause who is struggling with weight loss, your blood sugar could be to blame. As we age, we become less resilient to stre...
EP175: Recovering from Burnout [Part 3 of 3]
24 May 2023
Contributed by Lukas
This is the final episode of this 3-part series about recovering from burnout. In this episode, I share the exact strategies I used to recover form b...
EP174: Recovering from Burnout [Part 2 of 3]
18 May 2023
Contributed by Lukas
Burnout is a real thing and a lot of women don't even realize just down stressed out and depleted their bodies are until it's too late. I ignored the ...
EP173: Recovering from Burnout [Part 1 of 3]
11 May 2023
Contributed by Lukas
Burnout is a real thing and all too common in women, especially those of us who trend toward a Type A personality and perfectionism. In this episode...
EP172: No, seriously, here's how to get consistent with macros
03 May 2023
Contributed by Lukas
Consistency is the name of the game if you want to change your physique. Macros are an incredible tool for supporting your weight loss goals, but if y...
EP171: [Case Study] How Lacey Improved Her Relationship with Food
27 Apr 2023
Contributed by Lukas
In this episode, Coach Emma and I interview Lacey, one of our functional testing and 1:1 coaching clients. Lacey shares details about her experience w...
EP170: How to stay motivated and consistent with strength training
25 Apr 2023
Contributed by Lukas
I hear it all the time from women... they *know* they need to be consistent with a strength training routine in order to change their physique, especi...
EP169: Fat Loss Phase 101 - PART 2
13 Apr 2023
Contributed by Lukas
In this episode, I share some important considerations and strategies for successfully (!!) achieving your fat loss goals. This video is actually part...
EP168: Fat Loss Phase 101
13 Apr 2023
Contributed by Lukas
When it comes to weight loss, what worked in your 20s often no longer works when you hit your 30s and 40s. What you need, my friend, is a new approach...
EP167: Week 1 Results & Accountability Update
06 Apr 2023
Contributed by Lukas
Sharing some results and accountability updates after the first week of my Spring cut. If you focus on the process instead of the outcome (i.e. numb...
EP167: Week 1 Cut & Accountability Update
06 Apr 2023
Contributed by Lukas
In this episode, I share some details about the first week of my 12-week cut. If you focus on the process instead of the outcome (i.e. number on the...
EP166: Perimenopause Weight Loss Tips
04 Apr 2023
Contributed by Lukas
In this episode, I share how I've slowly and successfully lost weight during perimenopause. My weight loss journey started with tracking my food, gett...
EP165: Answering your questions about FIT +FUELED
30 Mar 2023
Contributed by Lukas
Answering your questions about FIT + FUELED 💪🏻 Applications now open 🙌🏻 https://carrots-n-cake.mykajabi.com/fit+fueled We start on Apri...
EP164: Hashing out the details of my 12-week cut
25 Mar 2023
Contributed by Lukas
Can you lose fat without starving yourself? Yes, it’s possible. I promise. In fact, my starting deficit for my 12-week is 2,100-2,300 calories. Y...
EP163: Why macros didn't work for me
24 Mar 2023
Contributed by Lukas
If you're new to macro tracking or just want to give them another try, this episode is for you! In this episode, we'll cover six common macro tracki...
EP162: Perimenopause And Fitness: Is CrossFit The Right Choice?
17 Mar 2023
Contributed by Lukas
Maybe you've heard high-intensity workouts throw off your hormones and cause you to gain weight... so should you do workouts like CrossFit in perimeno...
EP161: 7 Signs You're Ready to Diet
13 Mar 2023
Contributed by Lukas
Not everyone is ready to diet. In fact, I think this is probably the biggest mistake women make with trying to lose weight. In this episode, I share...
EP160: 5 Daily Habits That Are Harmful To Your Hormones
09 Mar 2023
Contributed by Lukas
Some of your healthiest habits might be harmful to your hormones and this episode explains why! I chat about how some of your daily activities might b...
EP159: What exactly are whole foods?
06 Mar 2023
Contributed by Lukas
In this episode, I chat about what I consider a whole food versus a processed food and what the ‘gray area’ looks like for ‘convenient, minimall...
EP158: Should you cycle sync in perimenopause?
03 Mar 2023
Contributed by Lukas
Should you cycle sync in perimenopause? Well, it depends! ;) Learn more with my Cycle Syncing Made Simple Masterclass ($19): https://programs.carrots...
EP157: Signs You Are In Perimenopause & What To Do About It
02 Mar 2023
Contributed by Lukas
This episode shares some signs that you're in perimenopause and what you can do about making this transition easier. I get personal by sharing my own ...
EP156: 5 Key Factors for Body Recomposition
27 Feb 2023
Contributed by Lukas
In this episode, I share what is most important for changing your physique aka 'body recomposition.' Find Your Fit Physique Number FREE Training - L...
EP155: 3 Types Of Restriction For Fat Loss & Tips
20 Feb 2023
Contributed by Lukas
If you're sick of counting calories, you're going to love this episode about three different types of restrictions for fat loss. I share ways to use c...
EP154: How to ACTUALLY consume more protein
13 Feb 2023
Contributed by Lukas
In this episode, I chat about how I *actually* consume more protein, and I share some details about my recent lean bulk and possible Spring cut. Fin...
EP153: Pre- and post-workout nutrition for women
10 Feb 2023
Contributed by Lukas
In this episode, I answer from FAQs about nutrient timing around workouts. Find Your Fit Physique Number FREE Training - Learn what actually moves t...
EP152: Why We Chose To Have One Child
08 Feb 2023
Contributed by Lukas
In this episode, I share the ‘pros’ and ‘cons’ that my husband and I considered when we decided to have one child. It’s funny how so many pe...
EP151: 5 Things I Did to Recover from Burnout
07 Feb 2023
Contributed by Lukas
In this episode, I share 5 things I did to recover from burnout (low cortisol). Find Your Fit Physique Number FREE Training - Learn what actually mo...
EP150: Do You Wake Up Between 1-3 AM? Here’s What It Means...
02 Feb 2023
Contributed by Lukas
In this episode, I share some information about the common struggle of waking up between 1-3 AM every night. I'll explain why this happens, what's goi...
EP149: What to expect in Perimenopause
28 Jan 2023
Contributed by Lukas
If you're feeling all sorts of changes happening in your 30s and 40s, you might be in perimenopause. In this episode, I share an overview of what peri...
EP148: Should you do fasted workouts if you want to gain muscle?
24 Jan 2023
Contributed by Lukas
Why skipping breakfast is preventing you from gaining muscle... You are always burning some level of carbs, fat, and protein throughout the day. Id...
EP147: Do's And Don'ts During Intermittent Fasting in Perimenopause
19 Jan 2023
Contributed by Lukas
If you're a woman in your mid 30s to late 40s and gaining weight out of nowhere, this video is for you! I explain what perimenopause is, what it means...
EP146: How to Reduce Sugar Cravings - Tips & Tricks
04 Jan 2023
Contributed by Lukas
Sugar cravings are a common struggle for women, and in this video, I'm going to share simple tips and tricks to manage those cravings! I'll explain th...
EP145: What To Eat For Anxiety
16 Dec 2022
Contributed by Lukas
In this episode, I talk about what to eat for anxiety. While there's no one-size-fits-all solution for anxiety, I'll help you choose nutritious foods ...
EP144: Top Intermittent Fasting Hacks for Supporting Your Hormones
08 Dec 2022
Contributed by Lukas
This podcast episode covers some intermittent fasting hacks you can implement while optimizing your hormones. I'll show you how to support your hormon...
EP143: Our 1:1 coaching approach and working with moms
06 Dec 2022
Contributed by Lukas
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 o...
EP142: How diet culture ruined my health
01 Dec 2022
Contributed by Lukas
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...
EP141: 4 diet rules that I love to break
24 Nov 2022
Contributed by Lukas
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 eatin...
EP140: My journey with overtraining syndrome
16 Nov 2022
Contributed by Lukas
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 ove...
EP139: How functional testing can help you lose weight + life updates
11 Nov 2022
Contributed by Lukas
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! OF...
EP138: 3 Ways Your Hormones Affect Your Sleep
09 Nov 2022
Contributed by Lukas
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 cor...
EP137: Friday favorites and why I'm tracking macros again
04 Nov 2022
Contributed by Lukas
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 p...
EP136: How/Why I Switched From Counting Macros To Intuitive Eating
02 Nov 2022
Contributed by Lukas
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 ...
EP135: What is a reverse diet and do you need one?
27 Oct 2022
Contributed by Lukas
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 ...
EP134: Affordable 'buttery' leggings, favorite protein powders, adrenal cocktail & blood sugar tips
26 Oct 2022
Contributed by Lukas
Bringing back the Friday 5!!! ▶️Introduction to our newest family member🦎 ▶️$23 'buttery' workout leggings: https://rstyle.me/+0ZSEz7F7_...
EP133: 4 things I wish I new about ulcerative colitis
20 Oct 2022
Contributed by Lukas
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 ...
EP132: Why I quit Orangetheory
13 Oct 2022
Contributed by Lukas
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 ...
EP131: "How much better can it get?"
05 Aug 2022
Contributed by Lukas
Sharing some life and business updates as well as a motivational quote and pep talk for my chronic illness warriors. Keep going.
EP130: How to exercise with adrenal fatigue
15 Jun 2022
Contributed by Lukas
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... cutt...
EP129: Review of Functional Diagnostic Nutrition (FDN) Certification Course + Discount Code
02 Jun 2022
Contributed by Lukas
In this episode, I share why I decided to enroll in the Functional Diagnostic Nutrition (FDN) Certification Course, both from a personal and professio...
EP128: Why you can't sleep and what to do about it
26 May 2022
Contributed by Lukas
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: n...
EP127: Don't let your diet fall apart when you're stressed
11 May 2022
Contributed by Lukas
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...
EP126: CellCore parasite protocol + ulcerative colitis
04 May 2022
Contributed by Lukas
This episode shares my personal experience with the CellCore protocol and ulcerative colitis as well as possible symptoms related to parasites and how...
EP125: Who's ready for a reset?!
02 May 2022
Contributed by Lukas
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 pe...
EP124: Our trip to Paris
25 Apr 2022
Contributed by Lukas
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 l...
EP123: How to successfully combine running and intuitive eating with Monica Olivas of RunEatRepeat
19 Apr 2022
Contributed by Lukas
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...
EP122: The overtraining episode
04 Apr 2022
Contributed by Lukas
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 overtra...
EP121: How to change body composition without cutting calories
28 Mar 2022
Contributed by Lukas
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. ...
EP120: Only you can heal yourself
22 Mar 2022
Contributed by Lukas
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 medica...