The PCC Podcast
Episodes
127. Training vs Working Out
16 Mar 2026
Contributed by Lukas
You might be spending hours in the gym… and still missing the results you want.Because there’s a big difference between working out and actually t...
BONUS EPISODE - 10k for 10 Years of PCC
08 Mar 2026
Contributed by Lukas
In this special bonus episode, I reflect on the 10-year journey of Permanent Change Coaching - from starting this business at 19 with a passion for he...
126. Why Discipline Isn't The Answer To Your Fat Loss Problem
02 Mar 2026
Contributed by Lukas
If you keep starting over every Monday… it’s not because you lack motivation, willpower, or consistency. You already know what to do. You’ve fol...
125. The Difference Between Being Busy and Being Avoidant
23 Feb 2026
Contributed by Lukas
Maybe you tell yourself, “I just need to be more consistent.”Maybe you keep searching for better plans, better systems, better routines… while q...
124. Why Tracking Feels Triggering (And How to Use Data Without Spiraling)
16 Feb 2026
Contributed by Lukas
You know how to track. You’ve done it before.But every time you open the app, it feels like a report card - and if the numbers aren’t perfect, you...
123. Why Losing Weight Before Didn’t Make You Confident (And What Actually Does)
09 Feb 2026
Contributed by Lukas
You’ve lost the weight before…So why didn’t you feel confident when you got there? 👀This episode is for the woman who’s been stuck in the l...
122. The Invisible Cost of Being ‘The Reliable One’
02 Feb 2026
Contributed by Lukas
You’re the reliable one.The one everyone counts on. The one who “has it all together.”And yet… you’re tired.Restless.Quietly resentful.Being...
121. The Real Reason You Keep Starting Over (And Why It’s Not Self-Sabotage)
26 Jan 2026
Contributed by Lukas
If you keep starting over on Monday…If one missed workout turns into “what’s the point?”If stress hits and suddenly all your good habits disap...
120. Weekday Vs Weekend Plan
19 Jan 2026
Contributed by Lukas
If weekends feel like the thing sabotaging your progress - it’s not a willpower problem. It’s a structure problem.In this episode, I break down wh...
119. What To Do When You Fall Off Track: 24 Hour Bounce Back Plan
12 Jan 2026
Contributed by Lukas
You skipped a workout.You ate past fullness.You said “screw it” and now it feels like starting over from zero.If one slip sends you into a full sp...
118. Supplements Everyone Should Take For Health & Fat Loss
05 Jan 2026
Contributed by Lukas
Most women are either over-supplementing, under-supplementing, or throwing money at things they don’t actually need - because no one ever taught the...
117. Self Compassion
30 Dec 2025
Contributed by Lukas
If your inner critic runs on a loop all day…“Why can’t I just have self-control?”“I know better, so why do I keep doing this?”“If I’m ...
116. [Coaches Corner] Understanding Your Menstrual Cycle
22 Dec 2025
Contributed by Lukas
In this educational episode, Coach Rachel and I are breaking down the menstrual cycle in a way every woman should have been taught (but probably wasn’...
115. [Coaches Corner] Personal Goals For 2026
15 Dec 2025
Contributed by Lukas
You train, you track, you try to stay on top of your habits…Yet somehow you’ve felt out of alignment, inconsistent, or like you’re just pushing ...
114. Goal Setting For 2026
08 Dec 2025
Contributed by Lukas
Still setting goals every year… but somehow ending up in the same place by spring? 👀You write the list, you make the vision board, you set the in...
113. How You *Should* Get Coached Through Perfectionism For Lasting Fat Loss
01 Dec 2025
Contributed by Lukas
Still doing all the right things… but nothing seems to stick long-term? 👀You track your macros, hit your steps, drink your water, follow the plan...
112. The Messy Middle Of Behavior Change
24 Nov 2025
Contributed by Lukas
Struggling with sugar cravings that feel impossible to control? 🍫🤯You’re not alone - and you’re not weak. There’s a real reason you keep s...
111. Nutrition Beyond Numbers
17 Nov 2025
Contributed by Lukas
If you’re tracking every macro, stressing over every bite, and still feel like food is running your life - this one’s for you. 🍴You tell yourse...
110. Food Noise
10 Nov 2025
Contributed by Lukas
If you’re constantly thinking about food, even when you’re not hungry; this one’s for you. 🍴You finish a meal and immediately wonder if you a...
109. Perfection Vs. Good Enough
03 Nov 2025
Contributed by Lukas
You don’t need to be more disciplined - you need to stop being all or nothing. ⚡️If you’ve ever said “I’ll start Monday,” skipped a work...
108. How People Pleasing Sneaks Up & Sabotages You In Your Fitness Journey
27 Oct 2025
Contributed by Lukas
Are you sabotaging your goals to cater to others’ needs? 😬If you’ve ever skipped a workout, changed your order, or hidden your goals to make so...
107. Thank You Mom & Dad
20 Oct 2025
Contributed by Lukas
Ever wonder how much of your relationship with food, fitness, and self-care started long before you ever stepped into a gym? 👀So many women I work ...
106. “I Don’t Have Time” - How to Make Fitness Fit Your Life
13 Oct 2025
Contributed by Lukas
⏰ “I just don’t have time.” - sound familiar?If you’ve ever caught yourself saying this when it comes to your fitness, nutrition, or self-ca...
105. Why Boredom Is Your Unlock For Faster Progress
06 Oct 2025
Contributed by Lukas
🔥 Always hustling, but still not seeing the results you want?If you’re constantly go-go-go, burning the candle at both ends, and wondering why yo...
104. What Me Learning Korean Can Teach You About Lasting Weight Loss
29 Sep 2025
Contributed by Lukas
🚨 Ever feel like your weight loss journey should be faster, easier, or perfect?You’re not alone.So many women think, “I should know better by n...
103. How Our Client Laura Lost 40lbs While Enjoying Sweets & Being In Perimenopause
22 Sep 2025
Contributed by Lukas
If you’ve ever found yourself knee-deep in sugar cravings, wondering why willpower isn’t enough, you’re not alone.In this special episode, we wa...
102. [Coaches Corner] The Trickle Effect
15 Sep 2025
Contributed by Lukas
Is investing in your health selfish… or the smartest decision you can make?So many people hesitate to spend time, money, or energy on themselves… ...
101. [Coaches Corner] - Reverse Dieting
08 Sep 2025
Contributed by Lukas
If you’ve ever feared food, been stuck in the cycle of dieting, rebounding, and feeling like your metabolism is “broken,” this episode is for yo...
100. Ask The Owners - PCC Q&A
01 Sep 2025
Contributed by Lukas
In this special 100th episode of the PCC Podcast, my husband Aaron and I answer questions from the PCC staff on what they have always wanted to know a...
99. [Coaches Corner] What Matters Vs What Doesn’t
25 Aug 2025
Contributed by Lukas
If you’ve ever felt confused by conflicting health advice - one day carbs are killing you, the next they’re essential for energy - you’re not al...
98. Need To Vs Want To - Take Your Power Back
18 Aug 2025
Contributed by Lukas
If your fitness journey feels like a never-ending checklist of “have tos,” this episode is your wake-up call.You’ve been telling yourself: ➡️...
97. Alcohol 101
11 Aug 2025
Contributed by Lukas
🍷“I want to enjoy a drink… but is it ruining my progress?” If you've ever felt torn between your fitness goals and saying yes to a night...
96. Breaking Limiting Beliefs & Leadership with Travis Dalrymple
04 Aug 2025
Contributed by Lukas
In today’s episode, I sit down with newly published author and business mentor Travis Dalrymple to unpack the lessons behind his provocative book, H...
95. How To NOT Ruin Your Progress At Social Events
28 Jul 2025
Contributed by Lukas
Social events shouldn’t sabotage your progress- they should fit into your life, not work against it. Today I cover some practical strategies to hel...
94. BIG Training Mistakes Costing You Fat Loss and Muscle Gain
21 Jul 2025
Contributed by Lukas
The magic isn’t in fancy workouts - it’s in doing the basics properly and consistently.In this podcast episode, I’m covering the training mist...
93. Listen To This If The Scale Is Messing With Your Head
14 Jul 2025
Contributed by Lukas
Does stepping on the scale in the morning start with intense anxiety and end with a shame spiral for you, too?Well you’re not alone, and you’re no...
92. [Radiant Revolution Podcast]
30 Jun 2025
Contributed by Lukas
Today we have a special bonus episode from the Radiant Revolution Podcast with Kim Schaper.In this episode of Radiant Revolution, Kim and I sat down t...
91. [Coaches Corner] GLP-1’s - Do’s, Dont’s and MUST KNOWS
23 Jun 2025
Contributed by Lukas
If you're wondering whether GLP-1 meds like Ozempic are the next miracle solution or just another overhyped shortcut, you're not alone.In this...
90. Stress Relief and Mitigation VS. Stress TOLERANCE
16 Jun 2025
Contributed by Lukas
You don’t need less stress - you need a stronger container.Ever feel like you’re doing all the self-care, yet still burned out, anxious, and barel...
89. Pain, Progress & the Nervous System with Nick Licamelli
09 Jun 2025
Contributed by Lukas
What if the way you think about pain is actually making it worse?In this powerful and thought-provoking episode, I sit down with pain and injury speci...
88. The Dopamine Detox - Unlock Your Highest Level Of Productivity
02 Jun 2025
Contributed by Lukas
Feeling scatterbrained, overstimulated, and constantly stuck in a state of doomscrolling?It might be time for a dopamine detox 😮💨I recently c...
87. The Power Of Commitment
26 May 2025
Contributed by Lukas
Still waiting to feel “ready” before you commit to change?In this episode, I’m peeling back the curtain on my own journey navigating hormonal im...
86. Hormone Hierarchy with Kim Schaper
19 May 2025
Contributed by Lukas
Mood swings, stubborn weight, low energy, and weird cravings…😵💫You’re not crazy, and it’s not just “getting older”... it’s your h...
85. [Coaches Corner] GUT HEALTH 101
12 May 2025
Contributed by Lukas
Constantly bloated, constipated, inflamed, or stuck on the scale? 😩Even though you’re doing it ALL:✔️Macros✔️Workouts ✔️Steps What i...
84. [Coaches Corner] Why LESS Is MORE
05 May 2025
Contributed by Lukas
😩 You’re doing everything… but still feel like it’s not enough?If you’ve ever pushed through workouts when you were exhausted, skipped rest...
83. How I’d Lose 10-20 Pounds For Summer - Without Cutting Calories
28 Apr 2025
Contributed by Lukas
🚨 Fat loss does not mean eating less - especially if you’re a stressed-out, high-achieving woman.If you’ve been stuck in the “eat less, move ...
82. Why Prioritizing Your Health Is SELFLESS Not Selfish
21 Apr 2025
Contributed by Lukas
✨ Is prioritizing your health really “selfish”? Or is it the most powerful leadership decision you’ll ever make?If you’ve ever skipped a wor...
81. How Chronic Stress Has Sabotaged Your Fat Loss (And How To Fix It)
14 Apr 2025
Contributed by Lukas
🚨 Struggling to Lose Weight? It Might Not Be Your Diet… It’s Your STRESS.You’re eating clean, working out, and doing everything right… So w...
80. Meet Coach Rachel!
07 Apr 2025
Contributed by Lukas
🎧 From Chronic Illness to Coaching: Coach Rachel’s Journey to Empowering Women in HealthIf you’ve ever felt frustrated by lingering health issu...
79. A Letter To My 16 Year-Old Self
31 Mar 2025
Contributed by Lukas
Many of us started our fitness journey when we were in our early teens, and began developing the foundations of our relationship with food, our health...
78. Body Composition Measurement & Intermittent Fasting with Dr. Grant Tinsley
24 Mar 2025
Contributed by Lukas
You’ve heard the hype around intermittent fasting (IF)…but is it really the metabolism-boosting, fat-burning miracle it’s claimed to be? Or just...
77. 1-1 Coaching vs Cookie Cutter Plans
17 Mar 2025
Contributed by Lukas
If you’ve ever followed a diet plan perfectly and still didn’t get results—YOU aren’t the problem. The plan was. 🚨I see so many high-achiev...
76. [Coaches Corner] How Functional Labs Can Transform Your Health
13 Mar 2025
Contributed by Lukas
Thinking About Hormone or Gut Testing? 🧪You’ve seen the words ‘DUTCH TEST’ and ‘GI MAP’ thrown around on social media, everyone seems to ...
75. [Coaches Corner] Do You Actually Need Functional Lab Testing? Signs It’s Time to Stop Guessing
10 Mar 2025
Contributed by Lukas
You’re doing everything “right” … so why isn’t your body responding? 🚨Clean eating.🥗Hours of cardio.🏃♀️Cutting carbs.🥯Ket...
74. My Hormonal Health Journey (& What I Wish I Knew Sooner)
06 Mar 2025
Contributed by Lukas
🚨How I identified burnout & stopped living in survival modeYou tell yourself you just need more discipline.More willpower.A better routine.But ...
73. Metabolic Adaptation Debunked with Dr. Eric Trexler
03 Mar 2025
Contributed by Lukas
Curious how stress and hormones impact your weight loss efforts?Tune in for my interview with Dr. Eric Trexler, as we dive into the complexities of me...
72. Functional Vs. Western Medicine
24 Feb 2025
Contributed by Lukas
In today’s episode, I’m breaking down Western vs. Functional Medicine and why understanding this difference could be the missing piece to finally ...
71. Easy 3 Step Process To Accelerate Your Metabolism
17 Feb 2025
Contributed by Lukas
👉 You wake up bloated and exhausted, no amount of coffee fixes your brain fog. 👉 Your weight fluctuates like crazy, and one “off day” feels ...
BONUS EP. Discover Sustainable Health & Courage with Marissa Chong
10 Feb 2025
Contributed by Lukas
Today we have a special bonus episode from the Why Not Today Podcast with Leslie Kane In this inspiring episode, I chatted with Leslie about: 🌟 Tu...
70. How To Make Sugar Cravings Your B*tch
03 Feb 2025
Contributed by Lukas
✨ Struggling with sugar cravings that feel impossible to control? ✨ You tell yourself “Just have willpower.” You try eating fruit instead. Yo...
69. Lose Fat & Build Muscle Simultaneously with Chris Barakat
20 Jan 2025
Contributed by Lukas
Do you want to learn how to build muscle and lose fat simultaneously? Tune in for my interview with Chris Barakat, Educator and Coach for School of Ga...
68. Perfectionism Vs. Excellence
06 Jan 2025
Contributed by Lukas
Is your perfectionistic, all-or-nothing mindset getting in the way of achieving your fitness goals? For example, do you feel like once you make a mis...
67. Supplements For Boosting Your Metabolism
23 Dec 2024
Contributed by Lukas
If you've ever felt confused about what supplements to buy, what supplements can help you, hurt you, and what's a waste of $... this episode is for yo...
66. How To Lose Fat Loss Permanently In 2025 [Get Prepared For The New Year]
09 Dec 2024
Contributed by Lukas
Are you tired of spinning your wheels and looking to make 2025 the best year for your health? In this episode, I discuss how to achieve permanent fat...
65. Coach Julia's Health & Coaching Journey
25 Nov 2024
Contributed by Lukas
Tune into the PCC Podcast EP 65 where I interview Coach Julia, who shares her inspiring journey from struggling with health issues to becoming a fitne...
64. Uncovering Evidence Based Fitness & Nutrition with Dr. Eric Helms
11 Nov 2024
Contributed by Lukas
Today I’m interviewing Dr. Eric Helms, a long-standing prominent figure in the evidence based fitness space, best known for research reviews, podcas...
63. Who Is PCC & What Do We Stand For? [Part 2]
30 Oct 2024
Contributed by Lukas
Tune into EP 63 of The PCC Podcast for part 2 of 'Who Is PCC & What Do We Stand For?' and to hear about the big changes to come! Join our communi...
62. Who Is PCC & What Do We Stand For? [Part 1]
28 Oct 2024
Contributed by Lukas
So it's been a wild year, we've gone through so many changes here behind the scenes at PCC, and I took a break from actively podcasting. But I'm BACK...
61. PCC Success Panel Q&A [PCC Live 2024]
21 Oct 2024
Contributed by Lukas
Do you ever wonder what working with PCC is like from a client’s perspective? If you enjoyed listening PCC's Client Success VIP panel on EP 59, you...
60. What Is Our Metabolic Accelerator Method?
14 Oct 2024
Contributed by Lukas
Many women we come across are struggling with losing weight while doing everything ‘right’ 🍽They're eating less 🏃♀️They're moving mo...
59. Our Client Success Stories [PCC Live Replay]
07 Oct 2024
Contributed by Lukas
Do you feel like you’re constantly starting and failing no matter what methods you try? & you struggle to invest in yourself because..Nothing h...
58. Need To See Faster Results? Do These 3 Things
30 Sep 2024
Contributed by Lukas
If you are struggling with: Putting in lots of effort but the scale isn't budging Feeling like you're unsure what step to take to see more ...
56. Exactly How To SET, TRACK, & ADJUST Your Own Macros For Fat Loss
16 Sep 2024
Contributed by Lukas
Tune in to the PCC Podcast episode 56 for a FULL tutorial on how to set, track, and adjust your own macros. I’ll walk you through how to calculate ...
55. Creating Your Ideal Self with Mindset Breakthrough Specialist Michaela [PCC Live Replay]
09 Sep 2024
Contributed by Lukas
This week we have an exclusive PCC Live Event replay with Mindset Breakthrough Specialist, Michaela Spaulding. Michaela dives into why and how our ...
54. Which Of The 3 Types Of Metabolic Downregulation Do You Have?
02 Sep 2024
Contributed by Lukas
You’re discouraged that you’ve been dieting for what feels like your whole life, and things just aren’t working as well as they used to … ❌...
53. Why Weight Loss Is Harder Now For You Than Before [& How To Fix It]
26 Aug 2024
Contributed by Lukas
Here’s why weight loss is so much harder now than it was 10 years ago ⚠️ I get it, it’s frustrating, especially when… ☑️ You’re d...
49. How To HACK Motivation & See Faster Results with Coach Abby
29 Jul 2024
Contributed by Lukas
Struggling with motivation?? Let me know if this is you… ✅ You’re wondering how many scrolls through motivational reels it will take to get ...
48. Hard Truths For Permanent Fat Loss
22 Jul 2024
Contributed by Lukas
Episode Takeaways Making permanent changes in health and fitness requires changing eating habits and prioritizing vegetables and protein. Exercise...
47. Why You’ve Tried EVERYTHING But Still Don’t See Results [+ Why You’re NOT Broken Beyond Repair]
15 Jul 2024
Contributed by Lukas
Episode Takeaways Trying different diets and programs can be an emotional roller coaster, leading to frustration and a sense of hopelessness. The ...
46. How To Quiet ‘Information Overload’ When Getting Started In Fat Loss
08 Jul 2024
Contributed by Lukas
Episode Takeaways Feeling overwhelmed by information overload is a common issue when starting a fat loss journey. Committing to a specific approach...
45. Why What Used To Work For Weight Loss Isn’t Working Anymore + How To Fix It
01 Jul 2024
Contributed by Lukas
Episode Takeaways: The things you used to follow and see results with, are no longer working for you It's possible that with a history of dieti...
44. Your Metabolism ISN'T Broken
24 Jun 2024
Contributed by Lukas
Do you feel like you've been dieting your whole life but still don't have the body you want? Does it seem like your metabolism is slow and wei...
43. Your Workouts Don't Matter As Much As You Think
17 Jun 2024
Contributed by Lukas
We’ve been conditioned to believe that resistance training is necessary just to burn calories, and that your level of exhaustion is a determinant of...
42. The Secret For Your Sweet Tooth
10 Jun 2024
Contributed by Lukas
If your sweet tooth feels uncontrollable and you struggle with the extremes of restriction and indulgence, this episode offers a refreshing perspectiv...
41. Why You Can't Stay Committed
03 Jun 2024
Contributed by Lukas
In this episode, Marissa dives into the concept of commitment and how our perceptions of it can lead to what we call the "commitment fallacy.&quo...
40. Nutrition Beyond Numbers
27 May 2024
Contributed by Lukas
Food isn't just fuel; it's also intertwined with our emotions, celebrations, social interactions, and cultural identity. Let’s not forget a...
39. Exactly How I’d Coach You [Part 4]
20 May 2024
Contributed by Lukas
Learn how Marissa would coach you- part 4! Discover the importance of a maintenance mindset, the step-by-step process of reverse dieting, maintaining...
38. Exactly How I’d Coach You [Part 3]
13 May 2024
Contributed by Lukas
Learn how Marissa would coach you- part 3! In this episode, Marissa dives deep into the intricacies of dieting, tracking progress, how to determine a...
37. Exactly How I’d Coach You [Part 2]
06 May 2024
Contributed by Lukas
Learn how Marissa would coach you- part 2! Marissa dives deep into tracking and setting protocols on your health journey! You've laid the ground...
36. Exactly How I’d Coach You [Part 1]
29 Apr 2024
Contributed by Lukas
Learn how Marissa would coach you- part 1 You’ll hear why it’s important to heal your relationship with food, what most people do, why she wouldn’...
35. How To Kick Your Snacking Habit
22 Apr 2024
Contributed by Lukas
Do you work from home and find yourself constantly snacking throughout the day because, well, the pantry is right there? You're not alone. In toda...
34. Hack Your WFH Set Up For Better Fat Loss
15 Apr 2024
Contributed by Lukas
Join Marissa as she walks you through the best WFH office setup for fat loss, including tips, tools, and strategies to create a workspace that support...
33. Immune Health with Kira Iskra
08 Apr 2024
Contributed by Lukas
Join Marissa as she sits down with Kira Iskra to talk about immune health! Learn why everyone is getting sick a lot more often, how to prevent and p...
32. Why You’re Starving But Still Not Losing Weight
01 Apr 2024
Contributed by Lukas
Have you ever found yourself skipping breakfast, opting for salads or smoothies for lunch, and then barely having time for dinner? Many of us fall int...
30. The Missing Piece To Your Weight Loss Puzzle
18 Mar 2024
Contributed by Lukas
Have you ever found yourself in a cycle of losing weight, only to see it creep back on? Are you exhausted from constantly tracking calories, doing r...
28. How Tabitha Improved Her Negative Self Talk, Stopped Over Exercising & Transformed Inside & Out
04 Mar 2024
Contributed by Lukas
Join Marissa and PCC’s client Tabitha to hear how she went from having excessive negative self-talk, overexercising, and having an unhealthy relatio...
27. Debunking Ozempic, CoolSculpt, & Medical Weight Loss with Cosmetologist Ashley Benfield
26 Feb 2024
Contributed by Lukas
Join Marissa as she sits down with Cosmetologist Ashley Benfield to debunk Ozempic, CoolSculpt, & Medical Weight Loss! Follow Ashley on IG: @ashle...
26. Stop Doing Cardio For Fat Loss
19 Feb 2024
Contributed by Lukas
This episode spills the beans on why you should STOP doing cardio! Tune in to learn how all that cardio can actually mess with your metabolism and m...
25. How To Create Motivation
12 Feb 2024
Contributed by Lukas
Motivation ebbs and flows for us all. Many of us complain that motivation is the limiting factor in our fitness journey. Uncover the misconception sur...
24. Optimizing Sleep For Fat Loss
05 Feb 2024
Contributed by Lukas
Learn why sleep is critical to lasting fat loss, and how you can fine-tune your sleep routine to get the best ZZZ’s and shed the most lbs! Studies r...