In this episode, we’re joined by an inspiring client who shares her incredible transformation story after working with us on diet and nutrition coaching. 💪 She not only lost 20 pounds during her time with us but also gained strength, improved her energy levels, and reduced all injury symptoms!

What’s even more exciting? She’s continued to thrive on her own with the tools and knowledge she gained, losing another 5 pounds while maintaining a lifestyle that doesn’t feel restrictive or deprived. 🍎✨

This conversation is all about sustainable change and how our methods empower clients to take control of their health and continue their journey with confidence. If you’ve ever wondered what’s possible when you commit to yourself and work with a coach, this episode is a must-listen! 🎧

In this episode, we dive into the power of diet breaks and how they can be the missing piece in your fat-loss journey. We explain what a diet break is, why it's essential for both physical and mental well-being, and how it benefits women with PCOS. You'll learn when to implement a diet break, how long it should last, and how it can prevent plateaus, restore metabolism, and support long-term fat loss. Tune in for actionable tips on making diet breaks work for you and hear a discussion on whether they truly help or hinder progress.

In this raw and candid episode, we dive into an important conversation about breast implants. While we both chose to get implants at very different stages of our lives, our journeys have taken unique turns—especially for Cynthia, who recently made the decision to remove hers for health reasons.

Together, we open up about our personal experiences: why we got them, the emotional and physical impacts, and what led Cynthia to take this step toward explant surgery. We also discuss the risks associated with breast implants that many women aren't fully aware of and share insights they wish they had known before making their decisions.

If you've ever considered implants, removal, or are simply curious about this topic, this episode offers an honest look at the realities, challenges, and lessons learned along the way.

**Key Points We Cover:**
🔸 Why Sarah and Cynthia got breast implants
🔸 What led Cynthia to explant surgery for her health
🔸 The physical and emotional impacts of implants
🔸 Risks and considerations to keep in mind

Grab your headphones—this is one conversation you won’t want to miss!

In this episode, we’re breaking down the myths and removing the negative connotations surrounding menopause. It’s not something to fear, but a natural transition every woman will go through. By understanding what to expect and how to navigate the changes, we can embrace this stage with confidence and grace. How we treat our bodies in our 20s and 30s – from our nutrition and movement to how we manage stress – plays a pivotal role in how menopause evolves for us. Tune in to learn how to set yourself up for a smoother transition and thrive in this powerful phase of life.

In this episode, we’re breaking down the myths and removing the negative connotations surrounding menopause. It’s not something to fear, but a natural transition every woman will go through. By understanding what to expect and how to navigate the changes, we can embrace this stage with confidence and grace. How we treat our bodies in our 20s and 30s – from our nutrition and movement to how we manage stress – plays a pivotal role in how menopause evolves for us. Tune in to learn how to set yourself up for a smoother transition and thrive in this powerful phase of life.

If you’re a woman over 35 struggling with PCOS, this episode is for you! We break down one of the most underrated tools for weight loss and hormone regulation—**muscle hypertrophy** (aka building muscle mass).

We explain exactly what hypertrophy is, why it’s critical for women with PCOS, and how it can transform not only your body but also your hormonal health. You’ll learn how building lean muscle helps with:
🔸 **Boosting Metabolism**—More muscle means you burn more calories, even at rest.
🔸 **Balancing Hormones**—Weight training improves insulin sensitivity, supports progesterone levels, and stabilizes estrogen.
🔸 **Managing PCOS Symptoms**—From reducing cravings and fatigue to improving cycle regularity and mood swings.
🔸 **Sustainable Fat Loss**—No more yo-yo dieting! Building muscle helps you lose fat *and* keep it off.

We also break down the *how-to* of training for hypertrophy, particularly the concept of progressive overload.

Tune in and discover why lifting weights might just be the missing piece to managing your PCOS and feeling your best!

**Listen now and let’s get strong—inside and out! 💪✨

This is the second episode with Ruth DEJESUS. In the episode, we look at the relationship between food, addictions and self worth with faith.

If you want to know more about Ruth and her personal story, check our our episode 10! You can also follow her on Instagram @Ruthdejeez.

You need to listen to this podcast, if you are a woman over 35 with PCOS. We discuss in detail, the importance of muscle hypertrophy for women with PCOS.
We introduce what hypertrophy is, the benefits of hypertrophy for women with PCOS, how to train for hypertrophy, how to get started and more!