Nourish Consciously
Episodes
I Let a Stranger Judge My Body: Here's What He Found
30 Apr 2026
Contributed by Lukas
In this episode, I'm sharing what happened when I got a full-body assessment at my new gym, and why it turned into one of the most empowering (and...
Things I Am Committing To This Year
14 Jan 2026
Contributed by Lukas
In this episode, I am sharing the commitments I’m making to myself this year.Instead of sharing outcomes I want to reach, I’m sharing the practice...
How to Make 2026 The Best Year Ever
28 Dec 2025
Contributed by Lukas
In this episode, we’re talking about setting body + life goals for 2026 in a grounded, intentional way that actually fits your current season of lif...
Seasons in Health + Fat Loss
10 Dec 2025
Contributed by Lukas
In this episode, we’re diving into the seasons of health and fat loss, aka. the cycles your body, mindset, and life naturally move through, even whe...
The Best Way To Burn Fat
12 Nov 2025
Contributed by Lukas
This episode is for you if you get stuck in overthinking your food choices or workouts, and keep wondering what the "right" choice is or wha...
Alexia's Advice: Volume Eating, Workout Frequency, Getting Toned Without Getting Bulky, etc.
29 Oct 2025
Contributed by Lukas
In this episode, we’re diving into the real-life questions I got from you on Instagram. The kind that go beyond quick tips and actually shape how yo...
Fat Loss, Habits & Real Life: How to Stay on Track When Your Routine Falls Apart
15 Oct 2025
Contributed by Lukas
In this episode, we’re diving into what it really means to find your rhythm again – especially when life has changed, your routine feels messy, an...
How To Make Sure You Reach Your Best Body By The End Of 2025
01 Oct 2025
Contributed by Lukas
In this episode, I’m sharing how to actually make sure you reach your best body by the end of 2025.I’ve been having so many conversations in the D...
September Systems
05 Sep 2025
Contributed by Lukas
In this episode, I’m getting real about what happened after my enough is enough moment in August, and why the biggest shift wasn’t about doing mor...
Fat Loss Advice I'd Give You If I Wasn't Afraid Of Hurting Your Feelings
31 Aug 2025
Contributed by Lukas
If you don’t face the root cause of your struggles with food and your body… it never ends.You’ll keep circling the same frustrations – stuck b...
Fat Loss is Actually Really Simple
20 Aug 2025
Contributed by Lukas
PSA: Emotional → Conscious Eating is officially open for the waitlist! That means if you join now, you get priority access + a special discount befo...
Enough: Grace & A Call to Action
30 Jul 2025
Contributed by Lukas
It’s been a while… but we’re back!In this episode, I’m getting real about why I’ve been away from the podcast, the pressure we put on oursel...
I Reached My Leanest Body in Less Than 5 Months After Giving Birth, Here’s HOW
28 May 2025
Contributed by Lukas
I didn’t plan on “bouncing back” after giving birth.I wasn’t trying to lose weight fast or hit a number on the scale.But five months postpartu...
From Restriction, Guilt & Food Rules to True Freedom — Mariana’s Story
07 May 2025
Contributed by Lukas
You know those moments when you feel so done with food rules, restriction, and that “start again Monday” cycle but still skeptical that anything e...
How to Break Through A Fat Loss Plateau
23 Apr 2025
Contributed by Lukas
I’m recording this episode right before heading into full strategic laziness mode in Europe — soaking up family time, traveling to Spain, and taki...
Ditch the Plan, Hone In On Strategy
11 Apr 2025
Contributed by Lukas
Have you ever made a color-coded meal plan and ditched it by day three, or is that just me?A few weeks ago, I was in the middle of launching Bulky 2 L...
Strategic Laziness. Part 4. A Personal Reclamation.
10 Apr 2025
Contributed by Lukas
STRATEGIC LAZINESS. A 4-part exploration to embrace rest, recovery & rebellion as a means to reclaim not only your best body, but your worth. PART...
Strategic Laziness. Part 3. The Dark Side of It.
08 Apr 2025
Contributed by Lukas
STRATEGIC LAZINESS. A 4-part exploration to embrace rest, recovery & rebellion as a means to reclaim not only your best body, but your worth. PART...
Strategic Laziness. Part 2. Inaction To Heal Your Relationship With Food
04 Apr 2025
Contributed by Lukas
STRATEGIC LAZINESS. A 4-part exploration to embrace rest, recovery & rebellion as a means to reclaim not only your best body, but your worth.PART ...
Strategic Laziness. Part 1. Less is More to Get Physical Results
02 Apr 2025
Contributed by Lukas
STRATEGIC LAZINESS. A 4-part exploration to embrace rest, recovery & rebellion as a means to reclaim your best body and worth.PART 1 // We’re di...
Strategic Laziness. The Intro.
01 Apr 2025
Contributed by Lukas
STRATEGIC LAZINESS. A 4-part exploration to embrace rest, recovery & rebellion as a means to reclaim not only your best body, but your worth. I...
Let’s Talk About Body Types
26 Mar 2025
Contributed by Lukas
Ever looked around a workout class and thought, “Why is her body responding and mine isn’t?”I’m breaking down the science behind body types, w...
The Best Way To Get Lean & Toned By Summer
13 Mar 2025
Contributed by Lukas
I’m back! Life has been a whirlwind — holidays, New Year’s, having a baby — and I’m finally finding my rhythm again. Motherhood has been the...
From 10 rounds of Whole30 to losing 10 lbs in less than 10 weeks… while sipping on wine! Kaileen's Story.
19 Dec 2024
Contributed by Lukas
I cannot wait to share this beautiful transformation with you. Kaileen recently completed E-CE (the Fall Round of 2024), and here dives into her journ...
4 Steps To Stop Comparing Yourself To Others & Reach YOUR Goals
12 Dec 2024
Contributed by Lukas
If you aren’t where you want to be, if you haven’t reached your fat loss or body goals this year, if you keep comparing yourself to others, this e...
Things Are Changing: A Heart to Heart
07 Nov 2024
Contributed by Lukas
Opening up about what's I've been going through – mentally and emotionally – over the last couple of months thanks to/because of pregnancy, how I'...
To Snack Or Not To Snack
25 Oct 2024
Contributed by Lukas
Snacks are often demonized within the health & fat loss world (and some snacks should be... 👀), but SNACKING IS GREAT! In this episode, I help you ...
"Will I Ever Have Slim Legs?"
11 Oct 2024
Contributed by Lukas
If you're wondering if you'll ever be able reach the body goals you have since you have been putting in the hours and sweat, but not seeing the defini...
How To Make Time For Your Health, Fat Loss + Fitness Goals
05 Sep 2024
Contributed by Lukas
In this episode, I give you my step-by-step framework to create time, space and energy to get it all done. Life is busy, but that doesn't mean all of ...
Why You’re Overeating — And How To STOP, For Good
01 Aug 2024
Contributed by Lukas
In this episode I go deep on sharing ALL things overeating, from my personal experience with it, the reasons why you can’t seem to break your bingin...
Pregnancy: Symptoms, Weight Gain & Body Image
18 Jul 2024
Contributed by Lukas
Let's get real and raw! In this episode, I am sharing my experience with pregnancy and how I've been navigating the first 18 weeks of this journey. Jo...
Creating & Maintaining A Lean Toned Body with Minimal Workouts
04 Jul 2024
Contributed by Lukas
In this episode, I help you create a workout routine requiring minimal time & energy that actually gives you the results that you want, the lean & ton...
Tough Love: Mindset For Sustainable Results & Food Freedom
20 Jun 2024
Contributed by Lukas
This episode might shake something in you, trigger you, or bring up some ego stuff, and that's the goal! It's time to ditch the victim mentality – &...
The Real Reason Why You Aren't Keeping The Weight Off
13 Jun 2024
Contributed by Lukas
In this episode, I dive into the reason why it's so hard to keep the weight off or lose the weight in the first place – even though you are being "g...
Alexia's Advice: Routines, Running, Soreness, Chia Seeds & More
16 May 2024
Contributed by Lukas
Let's do this! An Alexia's Advice Session today, where I answer all of your questions you sent me on Instagram. Stay tuned for the next question box o...
Fat Loss Strategy for Busy Seasons
02 May 2024
Contributed by Lukas
In this episode, I am sharing the things to actually focus on when life gets a little crazy and time to focus on making healthy meals or working out i...
How to Not Freak Out When Missing a Few Workouts
04 Apr 2024
Contributed by Lukas
In this episode, I am answering a question I received in my weekly Q&A on Instagram Stories: "If you had to miss a few workouts - how would you refram...
What You Need To Know About Post-Workout Nutrition
28 Mar 2024
Contributed by Lukas
In this episode, I am sharing ALL THE THINGS you need to know to get the most out of your workouts through your post-workout nutrition. Want to learn ...
3 Ways To Speed Up Your Metabolism
21 Mar 2024
Contributed by Lukas
If you've ever thought "Maybe they just have a better metabolism." or "I don't have that much time to go to the gym or eat home-cooked meals ever day....
Real Talk: Fat loss, Body Sculpting, Body Positivity & Worthiness
14 Mar 2024
Contributed by Lukas
In this episode, I give you the tools to confidently approach fat loss from a place of love rather than self-hatred or lack of confidence. My entire m...
When Calorie Counting Makes Sense: Try This!
19 Feb 2024
Contributed by Lukas
You know I'm not at all about calorie counting... EXCEPT when it makes sense to create some clarity. If you've hit a weight loss or fat loss plateau a...
The Anatomy of a Fat-Burning Workout
18 Jan 2024
Contributed by Lukas
In this episode, I lift the veil & run you through the complete thought process of a fat-burning workout – the reps, sets, rest, exercises chosen, m...
Alexia's Advice: Portion Sizes, Nutrition Hacks, Walking for Fat Loss, Tracking Steps & Calories & More
04 Jan 2024
Contributed by Lukas
Let's do this! An Alexia's Advice Session today, where I answer all of your questions you sent me on Instagram. Stay tuned for the next question box o...
Crafting a Blueprint for Health & Happiness - Yearly Goal Setting Special
02 Jan 2024
Contributed by Lukas
This episode is about turning those big goals & manifestations of yours into reality. I’ve been hearing from a lot of people in this community that ...
The Unspoken Truths: What It Takes To Lose Weight & Be Free Around Food
15 Dec 2023
Contributed by Lukas
In this episode, I'm diving into the 5 things that you NEED to have to lose weight & heal your relationship with food that no-one talks about. It has ...
How to Bounce Back After a Week of Indulgence
27 Nov 2023
Contributed by Lukas
In this episode, I share my most powerful tool when it comes to getting back "on track" and feeling your best after a week filled with lots of festive...
Why You Shouldn't Intermittent Fast...
19 Oct 2023
Contributed by Lukas
In this quick episode, I share all of my thoughts, experiences & professional recommendations around intermittent fasting. Truly, this is a reminder t...
Back to School/Sculpt
13 Sep 2023
Contributed by Lukas
In this one, I share how I am currently feeling, why I set new physical goals, what they are & what I am going to do to reach them – and importantly...
Alexia's Advice: Grazing, Weighing Yourself, Portion Control, Body Types, Soreness & More
30 Aug 2023
Contributed by Lukas
Let's do this! An Alexia's Advice Session today, where I answer all of your questions you sent me on Instagram. Stay tuned for the next question box o...
From being ashamed of the struggle to finally feeling FREE & in control &. Jess’s story.
17 Aug 2023
Contributed by Lukas
This episode holds another amazing interview with my client, Jess, who has completed E→CE in a live group session. This is Jess's story, how she ove...
Free from food drama, liberated to be fully HER. Megan’s story.
14 Aug 2023
Contributed by Lukas
This episode is different from any other episode on the Podcast... It's an interview with a client, Megan, who has completed E→CE in a live group se...
Exercise CAN make you bulky, here's how to avoid it!
11 Jul 2023
Contributed by Lukas
In this episode, you'll learn what happens when exercise makes you "bulky", why it happens & how to avoid it, aka. exercising to get toned & lean rath...
Managing & Stopping Food Cravings
25 Jun 2023
Contributed by Lukas
In this episode, I uncover what cravings actually are and what they're not, how to deal with cravings in the moment and how to reduce cravings in the ...
Let's Make Your Weight Loss EFFORTLESS & EFFICIENT!
19 May 2023
Contributed by Lukas
In this episode, we're breaking down why your weight loss, eating healthy & exercising feels so exhausting, and HOW to make it effortless, just a part...
Best Way to Get Rid of Excess Fat & Tighten Your Body to Become More Lean
02 May 2023
Contributed by Lukas
In this episode, I am sharing everything you need to know to get rid of excess fat & tighten your body to become more lean. Get my nutrition, exercise...
How to Use The Law Of Attraction For Healthy Weight Loss
20 Apr 2023
Contributed by Lukas
In this episode (which is a little different 👀), I am sharing my take on "manifesting" your healthy best body. We all know that our thoughts, emoti...
How I Found Complete Freedom & Ease in My Best Body [My Story: Part Three]
03 Jan 2023
Contributed by Lukas
What had to happen for me to finally find ease in my body & reach and maintain my best body - the deep mindset & healing work to fully trust my body a...
The Hard Consequences of Restriction [My Story: Part Two]
03 Jan 2023
Contributed by Lukas
The challenges I had to face because of my restriction with food & overexercising, and how I tried to overcome them. In this episode, I also share HOW...
Where It All Started [My Story: Part One]
03 Jan 2023
Contributed by Lukas
This is part one of my story, my struggles, my pains & the things I went through to get to where I am today - free, at ease & fully in charge of my be...