Fit + Fueled Life Podcast
Episodes
EP119: Refresh your fitness apparel and get the inside scoop with HYLETE's Senior Marketing Manager
15 Mar 2022
Contributed by Lukas
In this episode, I chat with Alicia Gonzalez, Senior Marketing Manager of HYLETE. As HYLETE’s Senior Marketing Manager, she is on the ground floor o...
EP118: Managing stress proactively with Theodora Blanchfield, MA, Marriage and Family Therapist Trainee
08 Mar 2022
Contributed by Lukas
Theodora Blanchfield is a Los Angeles-based writer and started her, blog Preppy Runner, in 2009. As a journalist by training, her writing has always f...
EP117: What it looks like to 'manage stress'
02 Mar 2022
Contributed by Lukas
I used to get so angry and frustrated when people told me that I needed to 'manage my stress.' Like, what did that mean exactly? How the heck could I ...
EP116: How to get off the 'dieting crazy train' with Amber Shaw
28 Feb 2022
Contributed by Lukas
Amber Shaw is the Founder of the Wellness Revolution, a leading global movement for thousands of women to empower them to rediscover their confidence ...
EP115: Getting to the root cause of acne with Dr. Yug Varma
21 Feb 2022
Contributed by Lukas
I've struggled with acne since I was 10 years old, so this episode's topic really hits home for me, and I was honored to interview Dr. Yug Varma, who ...
EP114: Is low cortisol causing your fatigue and weight gain?
16 Feb 2022
Contributed by Lukas
Have you been experiencing any of the following… * Dizziness * Weight gain * Low blood pressure * Allergies * Poor recovery from workouts * Salt cr...
EP113: Get to Know the CNC Coaching Team
15 Feb 2022
Contributed by Lukas
I am so excited to share this episode with you today... and it's much overdo! I have two amazing coaches on the CNC Coaching Team and, today, I chat...
EP112: How long should your cut last?
08 Feb 2022
Contributed by Lukas
One of the biggest mistakes I see when women are trying to lose weight is hopping from diet to diet to diet. They cut their calories super low and sto...
EP111: How Renee improved her metabolism, thyroid & body composition with patience and planning
03 Feb 2022
Contributed by Lukas
Can you relate to eating 1,200 – 1,400 calories and NOT seeing results? If so, please know that you are not alone. We see it often with the women ...
EP110: Feel like nothing is working? Maybe group coaching is for you!
31 Jan 2022
Contributed by Lukas
A lot of women want a plan to follow. They want to know, “How much should I eat?” or "What macros should I follow?” They feel like ‘nothing i...
EP109: Simple Strategies for Eliminating Sugar Cravings
13 Jan 2022
Contributed by Lukas
Welcome to another episode of the Carrots ‘N’ Cake Podcast. A common conundrum we hear when working with clients is the challenge of how to deal w...
EP108: Intro to Bio-Identical Hormones with Dr. Greg Brannon of Optimal Bio
10 Jan 2022
Contributed by Lukas
Welcome back to another episode of the Carrots 'N' Cake podcast. I am so excited to share today's episode which is all about my favorite topic, hormon...
EP107: 3 steps to hormonal fat loss in 2022
06 Jan 2022
Contributed by Lukas
Do you feel like something is out of whack with your hormones, but you're not sure what to do about it? This podcast episode will help guide you in th...
EP106: What it takes to start your own business with Amanda Gilman, Founder of AMG Snacks
28 Dec 2021
Contributed by Lukas
Welcome back to another new episode of the Carrots 'N' Cake Podcast! In this week's episode, I had the wonderful opportunity to chat with fellow entre...
EP105: Healing the gut with plant-based nutrition with Hope Pedraza
16 Dec 2021
Contributed by Lukas
In this episode, I chat with Hope Pedraza, who is a certified Pilates Instructor, certified personal trainer, Certified Holistic Nutritionist speciali...
EP104: 5 things I wish I knew sooner about hormones
09 Dec 2021
Contributed by Lukas
In this episode I dive into the 5 things I wish I knew sooner about hormones. Newsflash! Hormonal imbalance isn’t the problem. It’s the result of ...
EP103: Transformations from inside 1:1 coaching and hormone testing: Is this for you?
03 Dec 2021
Contributed by Lukas
Wondering if 1:1 coaching and/or hormone testing is right for you? In this episode, I share a number of transformations and testimonials from past a...
EP102: Excess estrogen might be preventing you from losing weight
01 Dec 2021
Contributed by Lukas
EP102: Excess estrogen might be preventing you from losing weight Are you struggling with excess estrogen? ‘Estrogen Dominance’ is a type of ...
EP101: How accountability and clarity helped me transition from blogger to business owner
22 Nov 2021
Contributed by Lukas
In this episode, I share how I was able to transition my online presence from a healthy living blogger to functional nutrition (FDN-P) entrepreneur. I...
EP100: Listener Q & A and Gifts for YOU
17 Nov 2021
Contributed by Lukas
Episode 100 is here! I can't believe I have recorded 100 episodes, and I wanted to find a way to say 'thank you' for listening. I decided what better ...
EP99: The Friday 5
12 Nov 2021
Contributed by Lukas
Welcome to the next episode of the Carrot 'N' Cake Podcast! In this episode I share 5 favorites that I'm lovely lately. 1. CellCore Protocol: https:/...
EP98: How to Simplify Family Dinnertime with Cassy Joy Garcia
11 Nov 2021
Contributed by Lukas
Cassy Joy Garcia, a New York Times bestselling author of Cook Once Dinner Fix, Cook Once Eat All Week, and Fed and Fit as well as the creative force b...
EP97: Review of CellCore’s Parasite Protocol
08 Nov 2021
Contributed by Lukas
I’ve received a number of questions about the parasite protocol that I’m currently implementing, so I wanted to share some Cliff’s Notes about i...
EP96: How to find the RIGHT macro balance for you
01 Nov 2021
Contributed by Lukas
One of the biggest mistakes I see when women try to lose weight is not eating enough. They often eat below their Total Daily Energy Expenditure (TDEE)...
EP95: The REAL reasons you have PMS cravings
25 Oct 2021
Contributed by Lukas
Rising progesterone in the luteal phase can definitely increase your hunger and cause you to experience more cravings before your period. But if you d...
EP94: How to *actually* get consistent with your habits
18 Oct 2021
Contributed by Lukas
In this episode, I share one actionable piece of advice for how to *actually" get consistent with your habits. I promise, it's simple to implement, to...
EP93: The Friday 5
15 Oct 2021
Contributed by Lukas
Welcome to the next episode of the Carrot 'N' Cake Podcast! In this episode I'm sharing 5 favorite that I'm lovely lately. 1. Nike Alpha Sports Bra ...
EP92: Thoughts, feelings & insights from Newport
12 Oct 2021
Contributed by Lukas
Coming at ya with a classic iced coffee date! We spent the long weekend in Newport, Rhode Island, so I share a brief recap as well as some of the th...
EP91: Ulcerative colitis update + what to do about low progesterone
06 Oct 2021
Contributed by Lukas
In this episode, I share an update about my current struggles with ulcerative colitis and what I've tried to improve my symptoms, including medication...
EP90: How to love your hormones
04 Oct 2021
Contributed by Lukas
Do you love your hormones? If not, you should. And here’s why… Because your body is just as fine-tuned (if not more!) than your car....
EP89: 3 mistakes that are preventing you from getting toned
24 Sep 2021
Contributed by Lukas
Are you making any of these common mistakes? They could be preventing you from getting to your body composition goals! Enrollment is now open for my...
EP88: Why you need a "diet" plan
23 Sep 2021
Contributed by Lukas
“If you fail to plan, you are planning to fail.” In this episode, I chat about why you need to have a “diet” plan and why having clarity in w...
EP87: 4 hormonal reasons why you're not losing weight
22 Sep 2021
Contributed by Lukas
Do you suspect that your hormones are preventing you from losing weight? If so, you might be onto something... Your hormones play quite ...
EP86: How to conduct a 10-day nutrition audit
21 Sep 2021
Contributed by Lukas
Confused about what and how much to eat? I gotchu. In this episode, I explain step-by-step how to conduct a simple, yet effective nutrition audit. T...
EP85: The Friday 5
17 Sep 2021
Contributed by Lukas
Welcome to the next episode of the Carrots 'N' Cake Podcast! Today, I'm sharing five favorites, but before I do, have a few exciting announcements t...
EP84: The best workouts to do during each phase of your cycle
16 Sep 2021
Contributed by Lukas
If you’re looking to optimize your hormones and energy levels throughout your menstrual cycle, syncing your workouts could help you perform better a...
EP83: How to best fuel your workouts in the follicular and luteal phases [cycle syncing]
15 Sep 2021
Contributed by Lukas
In this episode, I chat about how to optimize your nutrition to best fuel your workouts in the different phases of your cycle. As a woman, your body...
EP82: How Cycle Syncing Has Changed My Training and Physique
14 Sep 2021
Contributed by Lukas
In this episode of the Carrots 'N' Cake Podcast, I talk all about cycle syncing and how it has changed my training and physique. I've learned how to p...
EP81: Do you need more willpower or is it BS?
07 Sep 2021
Contributed by Lukas
Do you need more willpower to get to your goals or is that BS? Alternate title: How do you eat 3 bites of ice cream? In this episode, I share my 4...
EP80: The Friday 5
04 Sep 2021
Contributed by Lukas
Welcome to the next edition of the Carrots 'N' Cake Podcast! Today, I'm sharing 5 favorites in this virtual iced coffee date, and I think you are real...
EP79: I Took An Instagram Break
24 Aug 2021
Contributed by Lukas
Welcome to the next episode of the Carrots 'N' Cake Podcast! In this episode, I cover: - Our recent trip to Stowe, Vermont - we stayed at The Lodge ...
EP78: Why eating 1,200 calories a day is damaging your metabolism with Ashley Fillmore
16 Aug 2021
Contributed by Lukas
Welcome to the next edition of the Carrots 'N' Cake Podast! In this interview, I chat with Ashley Fillmore - a leading expert is sustainable weigh lo...
EP78: Why eating 1,200 calories a day is damaging your metabolism with Ashley Fillmore
13 Aug 2021
Contributed by Lukas
Welcome to the next episode of the Carrots 'N' Cake Podcast! In this episode, I chat with Ashley Fillmore - a leading expert in sustainable weight lo...
EP77: All about the Dutch Test
02 Aug 2021
Contributed by Lukas
In this episode, I share everything you need to know about the DUTCH (Dried Urine Test for Comprehensive Hormones), including: + How the Dutch Test i...
EP76: Traditional diets don’t consider your hormones and prevent you from losing weight
31 Jul 2021
Contributed by Lukas
Applications are now open for 1:1 coaching and hormone testing!! In this episode, I share why I absolutely *hate* what diet trends, diet culture, and...
EP75: Family camping adventure [High Low High]
28 Jul 2021
Contributed by Lukas
Sharing ALL of the highs and lows of our recent family camping adventure to Wompatuck State Park. JOIN: Carrots 'N' Cake Lifestyle Membership A comm...
EP74: Stress as a Wake-Up Call: Ways Your Body is Inviting You to Slow Down with GuruNischan Khalsa
27 Jul 2021
Contributed by Lukas
Burn-out, overwork, and hyper-focus on achievement are stress-signals and symptoms of early child-hood trauma. A teacher of the sensory system, GuruNi...
EP73: The Friday 5
23 Jul 2021
Contributed by Lukas
Welcome to the next edition of the Friday 5! It's been a while since my last Friday 5 episode, so I share some details about my summer "sabbatical" ...
EP72: Eating healthy on vacation & how to know if you're consuming enough calories
18 Jul 2021
Contributed by Lukas
Are you eating enough? Would it surprise you to know that most women are not eating enough? Blame it on Diet Culture and the repeated me...
EP71: Our vacation to Black Butte Ranch
13 Jul 2021
Contributed by Lukas
In this episode, I share some details about our recent family vacation to Black Butte Ranch in Oregon. ***** If you enjoyed this episode, please lea...
EP70: How to streamline your email, digital photos, and files without spending hours at a computer with Kath Younger
12 Jul 2021
Contributed by Lukas
Kath Younger is a Registered Dietitian, mom of two boys ages 8 and 2, and the blogger behind the website Kath Eats, which you'll find at katheats.com....
EP69: Transitioning from burnout to balance with Kersten Kimura
06 Jul 2021
Contributed by Lukas
Kersten Kimura is a certified macro nutrition coach, personal trainer ,and women’s wellness coach. She helps women all over the world to achieve the...
EP68: How to transition from macros to intuitive eating
28 Jun 2021
Contributed by Lukas
Walking away from tracking macros can be a scary endeavor, especially if you've tracked for awhile. For some women, macro tracking becomes second natu...
EP67: The Friday 5
25 Jun 2021
Contributed by Lukas
This is not your typical Friday 5! In this episode, I share my 5 favorites while covering some additional topics, including: ▪️My mindset after...
EP66: Proving to yourself less is more with Keri Mantie, CSCS, SFG
21 Jun 2021
Contributed by Lukas
Keri Mantie is a mom of 3 boys, a Certified Strength and Conditioning Specialist, StrongFirst Kettlebell and Bodyweight Instructor, and Fat Loss Coach...
EP65: Advice to my 21 year old self
17 Jun 2021
Contributed by Lukas
In this episode, I share 9 pieces of advice with my 21 year old self on my 41st birthday. In honor of my birthday, get 41% off ALL CNC fitness and...
EP64: 14 ways to make a cut easier
15 Jun 2021
Contributed by Lukas
The one thing that is true when it comes to fat loss is that you need to create a calorie deficit. You can do this through diet and/or exercise, but i...
EP63: The Friday 5
11 Jun 2021
Contributed by Lukas
Welcome to this next edition of the Friday 5! I’m especially excited for this week’s round-up because these are top favorites when it comes to fas...
EP62: My journey with hormone imbalance and what I did about it
08 Jun 2021
Contributed by Lukas
In this episode, I share my journey with hormone imbalance, starting at age 10 to present, and exactly what I did to balance them naturally over the y...
EP61: Will you gain weight on a reverse diet?
03 Jun 2021
Contributed by Lukas
“Will I gain weight on a reverse diet?” This is the #1 question I receive from nutrition clients as well as prospective clients and followers on I...
EP60: What is a reverse diet and do you need one?
02 Jun 2021
Contributed by Lukas
If you’ve been dieting for what seems like forever, whether it's for a special event or to hit your goal weight, it might be time for a break. I mea...
EP59: My morning routine
31 May 2021
Contributed by Lukas
In this episode, I share my typical morning routine, Monday through Friday, which, ok, might not be the most *aspirational*, but it's real and true an...
EP58: The Friday 5
28 May 2021
Contributed by Lukas
Welcome to this next edition of the Friday 5! I’m especially excited for this week’s round-up because these are top favorites when it comes to fas...
EP57: ‘All or none’ thinking is detrimental to your success
25 May 2021
Contributed by Lukas
If you struggle with consistency, maybe your definition of consistency looks too much like perfection. That’s it. But really, lo...
EP56: How to ACTUALLY hit your protein goal
24 May 2021
Contributed by Lukas
One of the most common questions that I get from nutrition clients is “how do I get more protein into my diet?” Consuming enough protein is so imp...
EP55: My fitness journey with scoliosis
20 May 2021
Contributed by Lukas
In this episode, I share my journey with scoliosis from diagnosis as a child through present day and highlight the highs and low of my fitness journey...
EP54: Why diets don't work and how they prevent you from losing weight with Camille Martin, RD
18 May 2021
Contributed by Lukas
Camille Martin is a registered dietitian, health blogger, and senior technical editor for the Centers for Disease Control and Prevention. She is also ...
EP53: Achieving remission: It's not the food
17 May 2021
Contributed by Lukas
IBD folks, before you bite my head off, hear me out... This was a HARD lesson for me to learn... and, boy, I wanted it to be the food so...
EP52: The Friday 5
13 May 2021
Contributed by Lukas
Welcome to this next edition of the Friday 5! I’m especially excited for this week’s round-up because these are top favorites when it comes to fas...
EP51: Pregnancy and postpartum fitness for the female athlete with Kat Suchet of Hatch Athletic
11 May 2021
Contributed by Lukas
Kat Suchet is the creator of Hatch Athletic; a pregnancy and postpartum resource for athletic women. She is a physiotherapist, a CrossFit athlete, coa...
EP50: Low progesterone: Symptoms, causes, and what to do about it
10 May 2021
Contributed by Lukas
Let’s talk about all things low progesterone! Progesterone is a naturally-produced, steroid hormone that stimulates the uterus to prepa...
EP49: High Low High
06 May 2021
Contributed by Lukas
Bringing back an old school Carrots 'N' Cake feature with a High Low High episode! High: Finding a new protein powder (Mikuna Chocho) https://rstyle...
EP48: When you know 'what to do' but you're not doing it
05 May 2021
Contributed by Lukas
Sharing some strategies and mindset shits for when you know 'what to do' but you're not doing it. Save 10% on Kohv sunglasses with code carrotsncake...
EP47: Bean Protocol Update [1 Month]
03 May 2021
Contributed by Lukas
Sharing some updates and information about my experience with the Bean Protocol after 1 month. Plus, I answer your Bean Protocol questions from Instag...
EP46: The Friday 5
30 Apr 2021
Contributed by Lukas
Welcome to the next edition of the Friday 5! I’m especially excited for this week’s round-up. Listen for the latest Friday 5 and check out my favo...
EP45: Symptoms of blood sugar imbalance and what to do about it
29 Apr 2021
Contributed by Lukas
Does any of this sound familiar? ▪️You’re constantly craving coffee or sweets ▪️You wake up in the middle of the night and can’...
EP44: Tips for hacking blood sugar
27 Apr 2021
Contributed by Lukas
Keeping your blood sugar balanced is important for maintaining hormonal stability, seeing positive weight loss, raising energy levels high, dropping c...
EP43: What’s next? Behind the scenes of the CNC business
26 Apr 2021
Contributed by Lukas
I kicked off the week with an old school iced coffee date! I actually had nothing specific planned, but then ended up going into detail about what's o...
EP42: Answering your questions about SMS 2.0
23 Apr 2021
Contributed by Lukas
Are you still on the fence about signing up for SMS 2.0? Maybe you're unsure if it's a good fit for you and your goals? I gotcha covered in this episo...
EP41: 2 simple rules for building lean muscle
21 Apr 2021
Contributed by Lukas
So, you want to get rid of belly fat, build lean muscle, and look toned? Lift weights. Seriously. Lifting weights helps you bu...
EP40: The 3 biggest mistakes women make with exercise
20 Apr 2021
Contributed by Lukas
The 3 biggest mistakes women make with exercise: 1. Too much cardio (not enough strength training). Cardio is great for heart health, and ...
EP39: "Help, I just can't get into strength training!"
19 Apr 2021
Contributed by Lukas
In this episode, I share a personal story as well as some advice for making strength training more fun! Ok, strength training *can be* boring. ...
EP38: The Friday 5
16 Apr 2021
Contributed by Lukas
Welcome to this next edition of the Friday 5! I'm especially excited for this week's round-up. 1. Athleta Bikinis Clean Medium Bottom: https://rsty...
EP37: My (current) nutrition and fitness "framework"
15 Apr 2021
Contributed by Lukas
In this episode, I share my current nutrition and fitness "framework." I put framework in quotes because it is not a strict/black and white approach a...
EP36: How to heal from overtraining
13 Apr 2021
Contributed by Lukas
How much is too much exercise? Some symptoms of overtraining are obvious, others not so much. Many women (myself included) mistake overtrainin...
EP35: Bean Protocol Update & FAQs
12 Apr 2021
Contributed by Lukas
I've done the Bean Protocol for 2 weeks now, so I'm sharing my experience as well as some frequently asked questions. Who is Karen Hurd? How does t...
EP34: Mold inspection, SMS 2.0 testing and feedback, Soccer & Dining out
09 Apr 2021
Contributed by Lukas
A flashback Friday episode where I share old-school CNC-style life updates. Today’s Topics include: ▪️An update on the mold inspection at our ...
EP33: Tough love pep talk & transitioning from a cut to reverse
08 Apr 2021
Contributed by Lukas
We are having a mold inspection at our home this morning. You can't heal from mold if you are living in an environment with it. Tough love pep talk:...
EP32: 10 Reasons Why You're Not Losing Weight
06 Apr 2021
Contributed by Lukas
Ten reasons you’re not losing weight: ▪️You’re stressed ▪️You’re not getting enough sleep ▪️You’ve been on a di...
EP31: Easter, Covid vaccine, bean protocol & what to focus on for progress
05 Apr 2021
Contributed by Lukas
If you haven’t lost weight on the scale, but your measurements are down, then what you’re doing IS working! Let me be frank. The sca...
EP30: The Friday 5
04 Apr 2021
Contributed by Lukas
Welcome to the next edition of the Friday 5! Nutrisense Save $25 with code carrotsncake https://www.nutrisense.io/ Quinn Microwave Popcorn https://r...
EP29: How I overcame my obsession with the scale
01 Apr 2021
Contributed by Lukas
Should you use the scale? This one is tricky. While I believe the scale can be a great tool for monitoring progress and dai...
EP28: Are you ready to diet?
30 Mar 2021
Contributed by Lukas
Are you *ready* to diet? Here are 6 things to consider before you embark on cut (aka diet): ▪️Have you been in maintenance for 4-6+ months? ▪️...
EP27: Bean Protocol
29 Mar 2021
Contributed by Lukas
I started the Bean Protocol to help with acne and mold detox. Sharing some details! Check out these Instagram accounts for Bean Protocol resources: ...
EP26: What I Add to My Iced Coffee for Gut Health
26 Mar 2021
Contributed by Lukas
I'm all about iced coffee and gut health! Here's what I add to my morning tumbler: SBI Protect Powder (bovine immunoglobulin) https://rstyle.me/+lJ...
EP25: Top Macro (& Mindset) Mistakes
25 Mar 2021
Contributed by Lukas
Welcome to this morning's iced coffee date! I'm so glad you're here! This morning we're talking about top macro (and mindset) mistakes and how to ov...
EP24: Future of the podcast, comparison trap, mold testing and protocol & Nutrisense update
24 Mar 2021
Contributed by Lukas
Good morning and happy Hump Day! Welcome to our morning iced coffee date! ▪️Future of the podcast ▪️Comparison syndrome + fixed mindset ▪️...
EP23: 1st Morning Iced Coffee Date
24 Mar 2021
Contributed by Lukas
Welcome to our 1st morning iced coffee date! ▪️Quick health update and gut-thyroid connection ▪️When to adjust your macros ▪️Tips for ad...
EP22: The Friday 5
10 Mar 2021
Contributed by Lukas
Lumen https://www.lumen.me?fid=1100 ZYIA http://myzyia.com/sweatandcheers Resilite Sports 6-IN-1 Plyo Box https://www.resilite.com/store/6-in-1-plyo...
EP21: From Food Blog To Health Brand With Carrots 'N' Cake Founder Tina Haupert [Replay]
24 Feb 2021
Contributed by Lukas
Sara McGlothlin is a holistic nutritionist, health writer, wellness entrepreneur and yoga/fitness teacher based in Richmond, VA. For years she has bee...