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... cutting back is HARD, so I share how I was able to find balance with exercise and healing.  Listen to my story here in EP122: The overtraining episode: https://podcasts.apple.com/us/podcast/ep122-the-overtraining-episode/id1539296304?i=1000556196408 Weekly exercise routine for adrenal fatigue: ▪️3 full-body strength workouts (30 minutes) on non-consecutive days ▪️2 walks (20-30 minutes, intervals: 30 seconds brisk pace, 2 minutes easy pace) ▪️2 rest days (might include easy walking or yoga) Why this approach works: The strength training component is foundational and will help you increase lean muscle mass, which also aids in blood sugar stability because your muscles use glucose for fuel.  The ‘cardio’ component is long enough to help you burn fat, but without causing the adrenals to become overstimulated. When you’re recovering from adrenal fatigue, anything longer than 20-30 minutes can be stressful and cause cortisol levels to rise, so be sure to hold yourself accountable to this limit even if you’re used to pushing yourself longer and harder.  Timing: Since women with adrenal fatigue tend to have irregular cortisol spikes, like right before bed or, worse, in the middle of the night, morning workouts can help regulate your daily cortisol pattern. Cortisol is supposed to be its highest first thing in the morning, so you want to work with that!  In fact, waking up with energy and motivation to exercise will be a sign that your adrenals are on their way to healing! One final thought: Exercise should make you feel ENERGIZED, not drained. If you feel exhausted after your workouts or unmotivated to do them all together, your exercise routine is probably not ‘working’ for you.  Grab these fitness programs via the link below: StrongMadeSimple StrongMadeSimple 2.0 SweatMadeSimple  Cycle Syncing Masterclass https://programs.carrotsncake.com/fitness If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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... cutting back is HARD, so I share how I was able to find balance with exercise and healing. Listen to my story here in EP122: The overtraining episode: <a href="https://podcasts.apple.com/us/podcast/ep122-the-overtraining-episode/id1539296304?i=1000556196408" rel="nofollow" target="_blank">https://podcasts.apple.com/us/podcast/ep122-the-overtraining-episode/id1539296304?i=1000556196408</a> Weekly exercise routine for adrenal fatigue: ▪️3 full-body strength workouts (30 minutes) on non-consecutive days ▪️2 walks (20-30 minutes, intervals: 30 seconds brisk pace, 2 minutes easy pace) ▪️2 rest days (might include easy walking or yoga) Why this approach works: The strength training component is foundational and will help you increase lean muscle mass, which also aids in blood sugar stability because your muscles use glucose for fuel. The ‘cardio’ component is long enough to help you burn fat, but without causing the adrenals to become overstimulated. When you’re recovering from adrenal fatigue, anything longer than 20-30 minutes can be stressful and cause cortisol levels to rise, so be sure to hold yourself accountable to this limit even if you’re used to pushing yourself longer and harder. Timing: Since women with adrenal fatigue tend to have irregular cortisol spikes, like right before bed or, worse, in the middle of the night, morning workouts can help regulate your daily cortisol pattern. Cortisol is supposed to be its highest first thing in the morning, so you want to work with that! In fact, waking up with energy and motivation to exercise will be a sign that your adrenals are on their way to healing! One final thought: Exercise should make you feel ENERGIZED, not drained. If you feel exhausted after your workouts or unmotivated to do them all together, your exercise routine is probably not ‘working’ for you. Grab these fitness programs via the link below: StrongMadeSimple StrongMadeSimple 2.0 SweatMadeSimple Cycle Syncing Masterclass <a href="https://programs.carrotsncake.com/fitness" rel="nofollow" target="_blank">https://programs.carrotsncake.com/fitness</a> If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! <a href="https://programs.carrotsncake.com" rel="nofollow" target="_blank">https://programs.carrotsncake.com</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP130: How to exercise with adrenal fatigue

In this episode, I share why I decided to enroll in the Functional Diagnostic Nutrition (FDN) Certification Course, both from a personal and professional standpoint.  I also give specifics about FDN's in-depth training program, including their unique method of intake and investigation, use and interpretation of 5 foundational labs, and how best to customize client protocols on a case-by-case basis.  Included in the certification: Downloadable videos, audio files, and pdf slides 4 functional test kits to run on yourself with personal nutritional interpretation Intake forms, assessments, protocol sheet, and a variety of business tools Access to private Facebook Group and study groups Extensive one-on-one training with the FDN Mentor Team Practical exercises and case studies for hands-on experience Much, much more! If you're thinking about enrolling, don't wait because starting on July 1st, FDN is increasing the price by $1,000. You can start the program whenever you'd like, so sign up sooner than later to avoid paying more down the road!  Get started by touring the course and checking out the first module via the link below.  SAVE $250 OFF your enrollment using this link: https://ua175.isrefer.com/go/Home/carrotsncake/ If you are ready to enroll or have additional questions, don't hesitate to reach out to me! CNC online supplement dispensary: https://us.fullscript.com/welcome/carrotsncake  Pectasol Modified Citrus Pectin (all-in-one adrenal cocktail powder) Biomatrix Pro-Adapt Progesterone drops If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

In this episode, I share why I decided to enroll in the Functional Diagnostic Nutrition (FDN) Certification Course, both from a personal and professional standpoint. I also give specifics about FDN's in-depth training program, including their unique method of intake and investigation, use and interpretation of 5 foundational labs, and how best to customize client protocols on a case-by-case basis. Included in the certification: Downloadable videos, audio files, and pdf slides 4 functional test kits to run on yourself with personal nutritional interpretation Intake forms, assessments, protocol sheet, and a variety of business tools Access to private Facebook Group and study groups Extensive one-on-one training with the FDN Mentor Team Practical exercises and case studies for hands-on experience Much, much more! If you're thinking about enrolling, don't wait because starting on July 1st, FDN is increasing the price by $1,000. You can start the program whenever you'd like, so sign up sooner than later to avoid paying more down the road! Get started by touring the course and checking out the first module via the link below. SAVE $250 OFF your enrollment using this link: <a href="https://ua175.isrefer.com/go/Home/carrotsncake/" rel="nofollow" target="_blank">https://ua175.isrefer.com/go/Home/carrotsncake/</a> If you are ready to enroll or have additional questions, don't hesitate to reach out to me! CNC online supplement dispensary: <a href="https://us.fullscript.com/welcome/carrotsncake" rel="nofollow" target="_blank">https://us.fullscript.com/welcome/carrotsncake</a> Pectasol Modified Citrus Pectin (all-in-one adrenal cocktail powder) Biomatrix Pro-Adapt Progesterone drops If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! <a href="https://programs.carrotsncake.com" rel="nofollow" target="_blank">https://programs.carrotsncake.com</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP129: Functional Diagnostic Nutrition (FDN) Certification Course

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: no sleep routine, stress (cortisol), low progesterone, and gut issues/low melatonin. I also chat about why so many of us wake up between 1-3 AM and what exactly to do about it!  Online dispensary:   Progesterone: Pro-Adapt Supplements for sleep: Magnesium glycinate, GABA, L-Theanine, and melatonin.  https://us.fullscript.com/welcome/carrotsncake If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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: no sleep routine, stress (cortisol), low progesterone, and gut issues/low melatonin. I also chat about why so many of us wake up between 1-3 AM and what exactly to do about it! Online dispensary: Progesterone: Pro-Adapt Supplements for sleep: Magnesium glycinate, GABA, L-Theanine, and melatonin. <a href="https://us.fullscript.com/welcome/carrotsncake" rel="nofollow" target="_blank">https://us.fullscript.com/welcome/carrotsncake</a> If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! <a href="https://programs.carrotsncake.com" rel="nofollow" target="_blank">https://programs.carrotsncake.com</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP128: Why you can't sleep and what to do about it

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 (linked below) and mindset shifts that have helped me and my family get through stressful periods of time without throwing in the towel on our nutrition.  Throw together meal ideas: https://carrotsncake.com/33-throw-together-meals/ https://carrotsncake.com/21-more-throw-together-meals/ Picky eater resources:  https://carrotsncake.com/picky-eater-tactics-that-work/ https://podcasts.apple.com/us/podcast/ep4-helpful-tips-for-parents-of-picky-eaters/id1539296304?i=1000501437492 https://www.instagram.com/mamaknowsnutrition/ Protein Planner:  https://carrotsncake.ck.page/073e195127 ButcherBox deal:   http://butcherbox.go2cloud.org/aff_c?offer_id=6&amp;aff_id=1624 Online dispensary (discount supplements):  https://us.fullscript.com/welcome/carrotsncake If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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 (linked below) and mindset shifts that have helped me and my family get through stressful periods of time without throwing in the towel on our nutrition. Throw together meal ideas: <a href="https://carrotsncake.com/33-throw-together-meals/" rel="nofollow" target="_blank">https://carrotsncake.com/33-throw-together-meals/</a> <a href="https://carrotsncake.com/21-more-throw-together-meals/" rel="nofollow" target="_blank">https://carrotsncake.com/21-more-throw-together-meals/</a> Picky eater resources: <a href="https://carrotsncake.com/picky-eater-tactics-that-work/" rel="nofollow" target="_blank">https://carrotsncake.com/picky-eater-tactics-that-work/</a> <a href="https://podcasts.apple.com/us/podcast/ep4-helpful-tips-for-parents-of-picky-eaters/id1539296304?i=1000501437492" rel="nofollow" target="_blank">https://podcasts.apple.com/us/podcast/ep4-helpful-tips-for-parents-of-picky-eaters/id1539296304?i=1000501437492</a> <a href="https://www.instagram.com/mamaknowsnutrition/" rel="nofollow" target="_blank">https://www.instagram.com/mamaknowsnutrition/</a> Protein Planner: https://carrotsncake.ck.page/073e195127 ButcherBox deal: <a href="http://butcherbox.go2cloud.org/aff_c?offer_id=6&amp;aff_id=1624" rel="nofollow" target="_blank">http://butcherbox.go2cloud.org/aff_c?offer_id=6&amp;aff_id=1624</a> Online dispensary (discount supplements): <a href="https://us.fullscript.com/welcome/carrotsncake" rel="nofollow" target="_blank">https://us.fullscript.com/welcome/carrotsncake</a> If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! <a href="https://programs.carrotsncake.com" rel="nofollow" target="_blank">https://programs.carrotsncake.com</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP127: Don't let your diet fall apart when you're stressed

This episode shares my personal experience with the CellCore protocol and ulcerative colitis as well as possible symptoms related to parasites and how to determine if a protocol is right for you.  Parasite self-screen quiz: https://tinyurl.com/2p9xdsje CellCore patient direct code: fY15sCwS If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us!  https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

This episode shares my personal experience with the CellCore protocol and ulcerative colitis as well as possible symptoms related to parasites and how to determine if a protocol is right for you. Parasite self-screen quiz: <a href="https://tinyurl.com/2p9xdsje" rel="nofollow" target="_blank">https://tinyurl.com/2p9xdsje</a> CellCore patient direct code: fY15sCwS If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! <a href="https://programs.carrotsncake.com" rel="nofollow" target="_blank">https://programs.carrotsncake.com</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP126: CellCore parasite protocol + ulcerative colitis

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 personally feeling it big time!  RESET your nutrition with these 3 options depending on the level of support your need:   21-Day Reset Program: https://carrotsncake.com/product/21-day-reset-plan/   CNC Lifestyle Group: https://programs.carrotsncake.com/lifestyle   1:1 Nutrition Coaching &amp; Hormone Testing: https://programs.carrotsncake.com/coaching    If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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 personally feeling it big time! RESET your nutrition with these 3 options depending on the level of support your need: <ol> <li> 21-Day Reset Program: <a href="https://carrotsncake.com/product/21-day-reset-plan/" rel="nofollow" target="_blank">https://carrotsncake.com/product/21-day-reset-plan/</a> </li> <li> CNC Lifestyle Group: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> </li> <li> 1:1 Nutrition Coaching &amp; Hormone Testing: <a href="https://programs.carrotsncake.com/coaching" rel="nofollow" target="_blank">https://programs.carrotsncake.com/coaching</a> </li> </ol> If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP125: Who's ready for a reset?!

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 leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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 leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP124: Our trip to Paris

Monica Olivas

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 a RRCA Running Coach and Holistic Health Coach based out of Southern California. She started walking and running to lose weight after high school and ended up falling in love with it. She lost weight, but is more proud of running 32 marathons and dozens of half marathons. Today she shares tips and tricks for runners of all levels on the site RunEatRepeat.com and on Instagram at Run Eat Repeat. In today's episode, Monica and I chat all things running. Including: - How to NOT hate working out (or running). - The secret to success in running.  - Mental training and training for a race.  - Weight loss, intuitive eating &amp; running. - Plus, lots of catch up &amp; fun! You can find Monica online at www.runeatrepeat.com or social platforms @runeatrepeat. If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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 a RRCA Running Coach and Holistic Health Coach based out of Southern California. She started walking and running to lose weight after high school and ended up falling in love with it. She lost weight, but is more proud of running 32 marathons and dozens of half marathons. Today she shares tips and tricks for runners of all levels on the site <a href="http://RunEatRepeat.com" rel="nofollow" target="_blank">RunEatRepeat.com</a> and on Instagram at Run Eat Repeat. In today's episode, Monica and I chat all things running. Including: - How to NOT hate working out (or running). - The secret to success in running. - Mental training and training for a race. - Weight loss, intuitive eating &amp; running. - Plus, lots of catch up &amp; fun! You can find Monica online at <a href="http://www.runeatrepeat.com" rel="nofollow" target="_blank">www.runeatrepeat.com</a> or social platforms @runeatrepeat. If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP123: How to successfully combine running and intuitive eating with Monica Olivas of RunEatRepeat

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 overtraining symptoms and answer some FAQs from Instagram.  Overtraining is definitely a topic that is near and dear to my heart. I fell into the overtraining trap for MANY years and ignored the symptoms until my health (and body composition) really started to suffer. I was literally forced to cut back on exercise and make changes, and I don't want other women to experience the same struggles, which is why I am so passionate about sharing this information now.  Nowadays, my workouts are short and sweet and done with moderate intensity. I feel a whole lot better and my body composition has improved dramatically! I've built muscle and lost fat by doing LESS!  There is life after overtraining. When you commit to dropping the 'more is better' mantra and adopting balance, you will not only feel better, but with the right exercise regimen, will look better too.  Get results in just 20 minutes, 4 days per week! My new fitness program, SweatMadeSimple, is an intermediate-to-advanced dumbbell program, composed of workouts that are 20 minutes or less, designed to increase strength, definition, and lean lines. I designed this program for women, who think they might be overtraining and for busy women, who want to look like they actually work out, but don’t have a ton of time to exercise! Out of every program I’ve ever created, SweatMadeSimple is the closest thing to how I personally train most of the time, and I seriously cannot wait for you to get your hands on it!!  Grab it here: https://programs.carrotsncake.com/sweat-made-simple  If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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 overtraining symptoms and answer some FAQs from Instagram. Overtraining is definitely a topic that is near and dear to my heart. I fell into the overtraining trap for MANY years and ignored the symptoms until my health (and body composition) really started to suffer. I was literally forced to cut back on exercise and make changes, and I don't want other women to experience the same struggles, which is why I am so passionate about sharing this information now. Nowadays, my workouts are short and sweet and done with moderate intensity. I feel a whole lot better and my body composition has improved dramatically! I've built muscle and lost fat by doing LESS! There is life after overtraining. When you commit to dropping the 'more is better' mantra and adopting balance, you will not only feel better, but with the right exercise regimen, will look better too. Get results in just 20 minutes, 4 days per week! My new fitness program, SweatMadeSimple, is an intermediate-to-advanced dumbbell program, composed of workouts that are 20 minutes or less, designed to increase strength, definition, and lean lines. I designed this program for women, who think they might be overtraining and for busy women, who want to look like they actually work out, but don’t have a ton of time to exercise! Out of every program I’ve ever created, SweatMadeSimple is the closest thing to how I personally train most of the time, and I seriously cannot wait for you to get your hands on it!! Grab it here: <a href="https://programs.carrotsncake.com/sweat-made-simple" rel="nofollow" target="_blank">https://programs.carrotsncake.com/sweat-made-simple</a> If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP122: The overtraining episode

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. If you're doing all the 'right' things, but not seeing positive physique changes, this episode is for you!  In this episode, I share some ideas for changing your body composition without dieting and restriction. My approach focuses on nourishing your body and removing stress in order to support your metabolism and goals.  If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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. If you're doing all the 'right' things, but not seeing positive physique changes, this episode is for you! In this episode, I share some ideas for changing your body composition without dieting and restriction. My approach focuses on nourishing your body and removing stress in order to support your metabolism and goals. If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP121: How to change body composition without cutting calories 

Tune in each week for real life advice and strategies for becoming your happiest and healthiest self, all while thriving in the gray area. You can have your carrots and cake, too! Topics include: Macro nutrition, functional testing, hormone education, mom life, fitness, autoimmune life (ulcerative colitis) and so much more! Just a quick reminder that I’m not a licensed health professional and the content of this podcast is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified professional with any questions you may have regarding your health.

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 medications to being completely medication-free months later. When I was at my worst with symptoms, I made a deal with the universe: If I could heal my body, I would help others do the same, so I started putting together ALL of the details of my healing journey, and I'm offering it for free to anyone who wants it. Just sign up via the link below!  https://carrots-n-cake.mykajabi.com/healing-journey If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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 medications to being completely medication-free months later. When I was at my worst with symptoms, I made a deal with the universe: If I could heal my body, I would help others do the same, so I started putting together ALL of the details of my healing journey, and I'm offering it for free to anyone who wants it. Just sign up via the link below! <a href="https://carrots-n-cake.mykajabi.com/healing-journey" rel="nofollow" target="_blank">https://carrots-n-cake.mykajabi.com/healing-journey</a> If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP120: Only you can heal yourself

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 of all marketing initiatives for the direct-to-consumer focused performance apparel brand. As the point person for media inquiries and multiple marketing channels and partnerships, she is an expert on all things HYLETE and is excited to share why she’s passionate about working for a brand that is focused on connecting with its community. HYLETE is a fitness apparel brand that is community built and driven, founded in 2012 with a focus on building great products made to withstand intense training sessions and also offer comfort outside of the gym. We chat about: Alicia completing her first half marathon and the HYLETE gear she trained in.  Alicia's and Tina's favorite HYLETE products and HYLETE bestsellers (the Iris Short for women and Fuse Short for men)  Circuit II Cross-Training Shoe Nimbus II Tight Luna Tight Iris Short Versa Short Altium II Sports Bra Linear Tech II Hoodie To learn more and order some gear for yourself, visit https://glnk.io/4o79/tinahauperthylete SAVE 20% with code THAUPERT20 If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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 of all marketing initiatives for the direct-to-consumer focused performance apparel brand. As the point person for media inquiries and multiple marketing channels and partnerships, she is an expert on all things HYLETE and is excited to share why she’s passionate about working for a brand that is focused on connecting with its community. HYLETE is a fitness apparel brand that is community built and driven, founded in 2012 with a focus on building great products made to withstand intense training sessions and also offer comfort outside of the gym. We chat about: Alicia completing her first half marathon and the HYLETE gear she trained in. Alicia's and Tina's favorite HYLETE products and HYLETE bestsellers (the Iris Short for women and Fuse Short for men) Circuit II Cross-Training Shoe Nimbus II Tight Luna Tight Iris Short Versa Short Altium II Sports Bra Linear Tech II Hoodie To learn more and order some gear for yourself, visit <a href="https://glnk.io/4o79/tinahauperthylete" rel="nofollow" target="_blank">https://glnk.io/4o79/tinahauperthylete</a> SAVE 20% with code THAUPERT20 If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP119: Refresh your fitness apparel and get the inside scoop with HYLETE's Senior Marketing Manager

Theodora Blanchfield

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 followed her life. She's written on everything from weight loss to running (a seven-time marathoner!) to mental health.  Theodora struggled with depression and anxiety, and then grief, after losing her mom to ovarian cancer in July 2017. Through sharing her struggles, she's learned the power of vulnerability. Theodora recently completed her masters in clinical psychology and plans to purse a career as a therapist. Theodora and I chatted about how loss inspired her to go back to school to become a therapist. She also shares some details about her experience with ketamine for depression and how to proactively manage stress.  You can find Theodora on IG @theodorable as well as her websites. https://preppyrunner.com/ https://www.theodorablanchfield.com/ If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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 followed her life. She's written on everything from weight loss to running (a seven-time marathoner!) to mental health. Theodora struggled with depression and anxiety, and then grief, after losing her mom to ovarian cancer in July 2017. Through sharing her struggles, she's learned the power of vulnerability. Theodora recently completed her masters in clinical psychology and plans to purse a career as a therapist. Theodora and I chatted about how loss inspired her to go back to school to become a therapist. She also shares some details about her experience with ketamine for depression and how to proactively manage stress. You can find Theodora on IG @theodorable as well as her websites. <a href="https://preppyrunner.com/" rel="nofollow" target="_blank">https://preppyrunner.com/</a> <a href="https://www.theodorablanchfield.com/" rel="nofollow" target="_blank">https://www.theodorablanchfield.com/</a> If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP118: Managing stress proactively with Theodora Blanchfield, MA, Marriage and Family Therapist Trainee

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 manage stress when I had so much on my plate? It all seemed super overwhelming, and I honestly didn't see a way out of the stress-filled life that I was currently living. It wasn't until my health got so, so, so bad that I was literally forced to make changes. It was such a low point in my life, I don't want anyone to experience a similar health scare, so I decided to share some of the things I actually did to get a better handle of the stress in my life. I share more than 20 different ideas (some big, some small) as well as plenty of mindset and behaviors shifts that eventually made the difference.  As I always say... it's never one thing, so hopefully this episode gives you some ideas for working towards a better balance with the stress in your life. And remember to give yourself time, patience, and grace with the process. It doesn't happen overnight, but it WILL happen. Hang in there!  If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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 manage stress when I had so much on my plate? It all seemed super overwhelming, and I honestly didn't see a way out of the stress-filled life that I was currently living. It wasn't until my health got so, so, so bad that I was literally forced to make changes. It was such a low point in my life, I don't want anyone to experience a similar health scare, so I decided to share some of the things I actually did to get a better handle of the stress in my life. I share more than 20 different ideas (some big, some small) as well as plenty of mindset and behaviors shifts that eventually made the difference. As I always say... it's never one thing, so hopefully this episode gives you some ideas for working towards a better balance with the stress in your life. And remember to give yourself time, patience, and grace with the process. It doesn't happen overnight, but it WILL happen. Hang in there! If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP117: What it looks like to 'manage stress'

Amber Shaw is the Founder of the Wellness Revolution, a leading global movement for thousands of women to empower them to rediscover their confidence and create a body that looks as good as they feel. As a Nationally Board Certified Health and Wellness Coach and Certified Personal Trainer, Amber is committed to overhauling the diet culture so women have the support and accountability they need to change their lives. In this episode, Amber and I chat about how to get away from extreme behaviors when it comes to diet and exercise. Amber shares simple, actionable steps to help you get off the 'dieting crazy train.' If you've struggled with restrictive diets or over-exercise, this episode is for you!  You can connect with Amber on IG @msambershaw or ambershaw.com Does this resonate with you? 1:1 coaching can help you ditch the restrictive diets and find a healthy way to approach your lifestyle.  We are currently taking applications. Apply below! https://carrotsncake.lpages.co/coaching/ If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

Amber Shaw is the Founder of the Wellness Revolution, a leading global movement for thousands of women to empower them to rediscover their confidence and create a body that looks as good as they feel. As a Nationally Board Certified Health and Wellness Coach and Certified Personal Trainer, Amber is committed to overhauling the diet culture so women have the support and accountability they need to change their lives. In this episode, Amber and I chat about how to get away from extreme behaviors when it comes to diet and exercise. Amber shares simple, actionable steps to help you get off the 'dieting crazy train.' If you've struggled with restrictive diets or over-exercise, this episode is for you! You can connect with Amber on IG @msambershaw or <a href="http://ambershaw.com" rel="nofollow" target="_blank">ambershaw.com</a> Does this resonate with you? 1:1 coaching can help you ditch the restrictive diets and find a healthy way to approach your lifestyle. We are currently taking applications. Apply below! <a href="https://carrotsncake.lpages.co/coaching/" rel="nofollow" target="_blank">https://carrotsncake.lpages.co/coaching/</a> If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP116: How to get off the 'dieting crazy train' with Amber Shaw

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 specializes in getting to the root cause of acne.  Yug Varma, PhD, is the Cofounder &amp; CEO of Phyla, the world’s most advanced probiotic acne system. He has 10+ years of microbiome research experience including an extensive background in bio-organic chemistry, microbiology, and synthetic biology. Dr. Varma received his scientific training at several distinguished academic institutions, including Johns Hopkins University (PhD) and University of California, San Francisco. His scientific work has been published in many prestigious journals, including Nature. Dr. Varma’s mission is to change the way we treat chronic bacterial diseases, and is working tirelessly to achieve this goal with a microbiome-based technology platform. He is passionate about promoting scientific literacy, and devotes a significant amount of time demystifying microbiome research and making the latest research accessible to the general public. We discussed a variety of topics:  What the microbiome reveal about acne Different skin microbiomes all over our body Using pre and probiotics to treat acne  The root cause acne How to treat acne a better way  Find out more about Dr. Varma and find his products at http://phylabiotics.com.  Are you interested in working with Tina to undercover causes for your hormonal acne? Find out more here: https://carrotsncake.lpages.co/coaching/ If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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 specializes in getting to the root cause of acne. Yug Varma, PhD, is the Cofounder &amp; CEO of Phyla, the world’s most advanced probiotic acne system. He has 10+ years of microbiome research experience including an extensive background in bio-organic chemistry, microbiology, and synthetic biology. Dr. Varma received his scientific training at several distinguished academic institutions, including Johns Hopkins University (PhD) and University of California, San Francisco. His scientific work has been published in many prestigious journals, including Nature. Dr. Varma’s mission is to change the way we treat chronic bacterial diseases, and is working tirelessly to achieve this goal with a microbiome-based technology platform. He is passionate about promoting scientific literacy, and devotes a significant amount of time demystifying microbiome research and making the latest research accessible to the general public. We discussed a variety of topics: <ul> <li>What the microbiome reveal about acne</li> <li>Different skin microbiomes all over our body</li> <li>Using pre and probiotics to treat acne </li> <li>The root cause acne</li> <li>How to treat acne a better way</li> </ul> Find out more about Dr. Varma and find his products at <a href="http://phylabiotics.com" rel="nofollow" target="_blank">http://phylabiotics.com</a>. Are you interested in working with Tina to undercover causes for your hormonal acne? Find out more here: <a href="https://carrotsncake.lpages.co/coaching/" rel="nofollow" target="_blank">https://carrotsncake.lpages.co/coaching/</a> If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP115: Getting to the root cause of acne with Dr. Yug Varma

Have you been experiencing any of the following…  Dizziness Weight gain Low blood pressure Allergies Poor recovery from workouts Salt cravings Depression or anxiety Exercise intolerance Sleep issues Poor memory or brain fog Low energy/fatigue Low libido Pain and inflammation  Frequent illness  If so, you could be suffering from Low Cortisol.  Cortisol is a naturally-occurring steroid hormone that helps regulate body processes such as your metabolism and your immune response. Having a proper cortisol level is essential for weight and stress management and for your overall good health.  When your brain is not telling your adrenals (technically, your brain and HPA-Axis) to produce enough cortisol to support your body systems, you start to experience some of these symptoms.  Here are some possible reasons you may be have Low Cortisol levels:   Chronic stress   Excessive exercise and endurance training  Low-fat or low-carb diets, under-eating in general  Head trauma Cortisol suppressing meds like corticosteroids, antidepressants, or opiates  Addison’s disease  Some of the best ways to manage Low Cortisol is to avoid habits and activities that cause the problem in the first place. Avoid the following:   Over-exercising  Low-carb/Low-fat diets Skipping meals or Intermittent Fasting  Inflammatory foods, alcohol, and caffeine  What to do:    Sleep and rest  Eat enough Reduce high-intensity exercise  Replenish lost minerals, specifically vitamin C sodium, potassium, magnesium   Unsure if you have Low Cortisol and want to learn more?  A DUTCH test can help! This urine-sample based (totally non-invasive) test can be done at home and, as a FDN practitioner, I can help you analyze your results and create a plan of action moving forward.  Click the link below to apply for coaching and connect with a CNC coach today! https://carrotsncake.lpages.co/coaching/ If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

Have you been experiencing any of the following… <ul> <li>Dizziness</li> <li>Weight gain</li> <li>Low blood pressure</li> <li>Allergies</li> <li>Poor recovery from workouts</li> <li>Salt cravings</li> <li>Depression or anxiety</li> <li>Exercise intolerance</li> <li>Sleep issues</li> <li>Poor memory or brain fog</li> <li>Low energy/fatigue</li> <li>Low libido</li> <li>Pain and inflammation</li> <li> Frequent illness If so, you could be suffering from Low Cortisol. Cortisol is a naturally-occurring steroid hormone that helps regulate body processes such as your metabolism and your immune response. Having a proper cortisol level is essential for weight and stress management and for your overall good health. When your brain is not telling your adrenals (technically, your brain and HPA-Axis) to produce enough cortisol to support your body systems, you start to experience some of these symptoms. Here are some possible reasons you may be have Low Cortisol levels: </li> <li> Chronic stress </li> <li>Excessive exercise and endurance training </li> <li>Low-fat or low-carb diets, under-eating in general </li> <li>Head trauma</li> <li>Cortisol suppressing meds like corticosteroids, antidepressants, or opiates</li> <li> Addison’s disease Some of the best ways to manage Low Cortisol is to avoid habits and activities that cause the problem in the first place. Avoid the following: </li> <li> Over-exercising </li> <li>Low-carb/Low-fat diets</li> <li>Skipping meals or Intermittent Fasting</li> <li> Inflammatory foods, alcohol, and caffeine What to do: </li> <li> Sleep and rest </li> <li>Eat enough</li> <li>Reduce high-intensity exercise </li> <li>Replenish lost minerals, specifically vitamin C sodium, potassium, magnesium </li> </ul> Unsure if you have Low Cortisol and want to learn more? A DUTCH test can help! This urine-sample based (totally non-invasive) test can be done at home and, as a FDN practitioner, I can help you analyze your results and create a plan of action moving forward. Click the link below to apply for coaching and connect with a CNC coach today! <a href="https://carrotsncake.lpages.co/coaching/" rel="nofollow" target="_blank">https://carrotsncake.lpages.co/coaching/</a> If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP114: Is low cortisol causing your fatigue and weight gain?

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 with Coach Emma and Coach Allison! You'll get to learn a bit more about them both professionally and personally in this fun conversation.  In our chat, we highlight what we love about working with our female clients as well as our various philosophies and what makes our approach unique. Plus, we share some real talk on what to expect when you work with one of us!  Specifically, we answer the following questions: - What is your experience/expertise as a coach?  - Why did you become a nutrition coach?  - Why do you enjoy coaching women? - Who are your favorite kinds of clients to work with? - What are common struggle you see when women try to lose weight? How is your approach different? - What are some of your favorite client wins? - Why/how does having a coach get you the best results? - How is our process different from other programs? - What would you say to someone who is hesitant to hire a coach because they won't succeed, think it's too expensive, etc.?  You can follow Coach Emma @empoweredhealthwithemma and Coach Allison @allisonjacksonfitness Are you interested in working with a CNC coach? Find out more here: https://carrotsncake.lpages.co/coaching/ If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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 with Coach Emma and Coach Allison! You'll get to learn a bit more about them both professionally and personally in this fun conversation. In our chat, we highlight what we love about working with our female clients as well as our various philosophies and what makes our approach unique. Plus, we share some real talk on what to expect when you work with one of us! Specifically, we answer the following questions: - What is your experience/expertise as a coach? - Why did you become a nutrition coach? - Why do you enjoy coaching women? - Who are your favorite kinds of clients to work with? - What are common struggle you see when women try to lose weight? How is your approach different? - What are some of your favorite client wins? - Why/how does having a coach get you the best results? - How is our process different from other programs? - What would you say to someone who is hesitant to hire a coach because they won't succeed, think it's too expensive, etc.? You can follow Coach Emma @empoweredhealthwithemma and Coach Allison @allisonjacksonfitness Are you interested in working with a CNC coach? Find out more here: <a href="https://carrotsncake.lpages.co/coaching/" rel="nofollow" target="_blank">https://carrotsncake.lpages.co/coaching/</a> If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP113: Get to Know the CNC Coaching Team

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 stop seeing progress... because depriving your body of calories is veryyyy stressful on the body.  You need to earn the right to diet.  In fact, most of your life should be spent in maintenance and a cut should only happen about once or twice per year.  But when it's time to cut and your body (and overall health) is ready to cut, here are some factors to consider for your cut length:  8-WEEK CUT: You have trouble with consistency You hate restriction You have a deadline/event/vacation coming up You don’t like tracking your food You don’t like cardio  You tend to be ‘all or nothing’ with your approach and mindset You don’t mind changing your life temporarily to get results Your life isn’t crazy-busy You don’t have much weight to lose  You just finished a bulk phase You spent a decent amount of time in maintenance  You tend to be someone who quits and loses motivation 16-WEEK CUT: You don’t want a diet to interfere with your life too much  You don’t want a cut to affect your social life (i.e. upcoming girls’ weekend, your birthday) You enjoy tracking your food, meal prep, etc.  You like the accountability and structure of tracking your food, having a plan, etc.  You want to be able to make tweaks to your cut Your calories are high and you have plenty of room to cut  You don’t like to be hungry/you don’t like restriction  Your life is fairly busy and you know you can’t give 100% effort all the time You want the cut to be easy  You have a significant amount of weight to lose You understand that the slower you lose, the easier it is to maintain  Want to learn more about how to properly change your body composition and maintain your results? Find out more here: https://carrotsncake.lpages.co/coaching/ If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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 stop seeing progress... because depriving your body of calories is veryyyy stressful on the body. You need to earn the right to diet. In fact, most of your life should be spent in maintenance and a cut should only happen about once or twice per year. But when it's time to cut and your body (and overall health) is ready to cut, here are some factors to consider for your cut length: 8-WEEK CUT: You have trouble with consistency You hate restriction You have a deadline/event/vacation coming up You don’t like tracking your food You don’t like cardio You tend to be ‘all or nothing’ with your approach and mindset You don’t mind changing your life temporarily to get results Your life isn’t crazy-busy You don’t have much weight to lose You just finished a bulk phase You spent a decent amount of time in maintenance You tend to be someone who quits and loses motivation 16-WEEK CUT: You don’t want a diet to interfere with your life too much You don’t want a cut to affect your social life (i.e. upcoming girls’ weekend, your birthday) You enjoy tracking your food, meal prep, etc. You like the accountability and structure of tracking your food, having a plan, etc. You want to be able to make tweaks to your cut Your calories are high and you have plenty of room to cut You don’t like to be hungry/you don’t like restriction Your life is fairly busy and you know you can’t give 100% effort all the time You want the cut to be easy You have a significant amount of weight to lose You understand that the slower you lose, the easier it is to maintain Want to learn more about how to properly change your body composition and maintain your results? Find out more here: <a href="https://carrotsncake.lpages.co/coaching/" rel="nofollow" target="_blank">https://carrotsncake.lpages.co/coaching/</a> If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP112: How long should your cut last?

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 who come to us for nutrition coaching.  Eating below your energy needs is so common among women (thanks, diet culture) and oftentimes it prevents them from getting the results they want. In fact, chronically under-eating can lead to hormone imbalance, metabolism issues, and thyroid problems, all of which can actually cause weight gain. When Renee came to me, she was under-eating and struggling to change her body composition. She was also dealing with thyroid issues and awful periods. “I remember I was eating 1,200 calories…1,200 to 1,400 calories was my jam, and I thought I was doing everything right, but my hormones were jacked up.” Changing your physique, metabolism, and overall health takes time, and Renee was patient with the process.  We worked together for an entire year, but as you'll hear in this episode, directly from Renee, it was worth it and even 'life-changing' with regard to how she now approaches her health and physique goals.  Responsibly changing your body composition takes time and patience, and the biggest mistake I see women make when trying to lose weight is embarking on diet after diet, which stresses out the body, lowers your metabolism, and leads to frustration.  Instead of working against your metabolism and doing further damage to your health (or, worse, gaining more weight), working with a coach (like me!) and committing to the process can finally get you the sustainable results you want once and for all! Interested in working with a CNC coach? Find out more here: https://carrotsncake.lpages.co/coaching/ If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

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 who come to us for nutrition coaching. Eating below your energy needs is so common among women (thanks, diet culture) and oftentimes it prevents them from getting the results they want. In fact, chronically under-eating can lead to hormone imbalance, metabolism issues, and thyroid problems, all of which can actually cause weight gain. When Renee came to me, she was under-eating and struggling to change her body composition. She was also dealing with thyroid issues and awful periods. “I remember I was eating 1,200 calories…1,200 to 1,400 calories was my jam, and I thought I was doing everything right, but my hormones were jacked up.” Changing your physique, metabolism, and overall health takes time, and Renee was patient with the process. We worked together for an entire year, but as you'll hear in this episode, directly from Renee, it was worth it and even 'life-changing' with regard to how she now approaches her health and physique goals. Responsibly changing your body composition takes time and patience, and the biggest mistake I see women make when trying to lose weight is embarking on diet after diet, which stresses out the body, lowers your metabolism, and leads to frustration. Instead of working against your metabolism and doing further damage to your health (or, worse, gaining more weight), working with a coach (like me!) and committing to the process can finally get you the sustainable results you want once and for all! Interested in working with a CNC coach? Find out more here: <a href="https://carrotsncake.lpages.co/coaching/" rel="nofollow" target="_blank">https://carrotsncake.lpages.co/coaching/</a> If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: <a href="https://programs.carrotsncake.com/lifestyle" rel="nofollow" target="_blank">https://programs.carrotsncake.com/lifestyle</a> Grab my macro cookbook on Amazon! <a href="https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ" rel="nofollow" target="_blank">https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ</a>

EP111: How Renee improved her metabolism, thyroid & body composition with patience and planning

Tune in each week for real life advice and strategies for becoming your happiest and healthiest self, all while thriving in the gray area. You can have your carrots and cake, too! Topics include: Macro nutrition, functional testing, hormone education, mom life, fitness, autoimmune life (ulcerative colitis) and so much more! Just a quick reminder that I’m not a licensed health professional and the content of this podcast is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified professional with any questions you may have regarding your health.

Carrots 'N' Cake Podcast

The best self improvement podcast episodes. From improving productivity, to finding purpose in your life to what constitutes freedom, this topic is on anything and everything that can help people to improve their lives. Add episodes you're interested into your queue below!

Best Episodes on Self Improvement, Growth & Development

What is this?
1 quote, 3 ideas & 1 question from a carefully curated podcast episode.
Every Monday & Wednesday.

Want a 3rd insight and episode every week? Email me at curation@owltail.com.