Episode Summary:

In today’s episode of The Mindset Diet, I break down the three psychological patterns that cause most women to spiral during the holidays — and the mindset shifts that help you stay consistent, calm, and in control.

If you're tired of feeling out of control every November and December… if you’re sick of starting the new year feeling inflamed, bloated, and discouraged… this episode will teach you how to break the annual cycle of “holiday weight gain → January reset.”

These tools work even if your routine is chaotic, even if you're stressed, and even if you usually throw in the towel this time of year.

Who This Episode Is For:

This episode is perfect for women who:

• Want to stop gaining weight every holiday season
• Struggle with all-or-nothing thinking around food
• Feel overwhelmed by social events, travel, and lack of routine
• Are tired of starting over every January
• Want a calmer, more sustainable approach without restrictive dieting
• Are ready to build healthy habits they can actually maintain

What You’ll Learn:

• Why overeating isn’t actually the problem — and what is
• How your mindset influences holiday weight gain more than food does
• The psychology behind guilt, spiraling, and “I blew it” thinking
• How to build consistency with simple anchor habits
• Why lowering the bar leads to better results
• How to stop relying on “Future You” and build momentum now
• The 3 mindset shifts that keep you grounded through the holiday chaos

If you want structure, support, accountability, and simple habits to stay consistent through the holidays without dieting, join the Holiday Metabolic Reset here:

👉 SIGN UP

Starts Tuesday, November 25th
Ends Sunday, January 5th
Limited to 20 women

If you’ve ever stepped on the scale, seen the number go up, and instantly felt like you failed... this episode is for you.

In today’s episode of The Mindset Diet, I’m breaking down one of the most common mistakes women make on their weight loss journey: making decisions based on emotion instead of data.

We’ll talk about why your brain reacts this way (and how it’s wired for short-term survival, not long-term success), how to stop the cycle of restricting and binging, and how to start thinking like a scientist when it comes to your body.

You’ll walk away knowing exactly how to detach emotionally from the scale, analyze your progress logically, and finally end the self-sabotage that’s been keeping you stuck.

👉 Apply for Coaching Here
📩 Email: iman@builtbybalancefitness.com

If you’ve hit your 30s or 40s and feel like your body’s suddenly working against you, you’re not alone. Many women notice the scale creeping up, even when they’re eating “healthy,” exercising, and doing everything right. In this episode of The Mindset Diet, I break down why this happens and what you can do to take back control.

We’ll dive into the science of hormonal changes, the psychology of this stage of life, and the stress-cortisol connection that can quietly sabotage progress. You’ll also learn the most common myths keeping women stuck and the simple, realistic steps that help you reset your metabolism, reduce stress, and start seeing results again.

This isn’t about quick fixes—it’s about understanding your body, working with it, and finally creating peace with food, movement, and yourself.

What You’ll Learn

• The hormonal shifts that make weight loss harder in your 30s and 40s (and why your metabolism isn’t broken)
• How muscle loss, stress, and sleep changes affect fat storage and cravings
• The real reason chronic dieting and cardio can make weight gain worse
• The psychological load of this season of life—and how guilt, perfectionism, and identity shifts play a role
• How cortisol connects your lifestyle stress to stubborn belly fat
• Four myths keeping women stuck in the “eat less, move more” trap
• A new mindset for sustainable change and lasting results
• Practical, evidence-based action steps to rebuild your metabolism and confidence

👉 Apply for Coaching Here
📩 Email: iman@builtbybalancefitness.com

Most women are chasing “tone” with the wrong plan. In this episode, I break down what toned actually means, the workouts and diet habits that are wasting your time, and the clear path to visible muscle definition you can sustain.

Episode highlights

• Defining “tone” and common myths that keep women stuck
• The hidden cost of chronic dieting and constant cardio
• Why protein, calories, and recovery are non-negotiable for a toned look
• The workouts that suck for toning and the ones that actually build shape

👉 Apply for Coaching Here
📩 Email: iman@builtbybalancefitness.com

Most women don’t struggle to lose weight. They struggle to keep it off. In this episode of The Mindset Diet, I break down the Balance phase of my 3-phase method (Build → Burn → Balance) so you can maintain your results within 3–5 lbs without living on a diet. You’ll learn how to transition off tracking, navigate events and vacations, and build the identity and habits that make maintenance feel normal.

Webinar invitation
I’m hosting a free live workshop, How to Lose 20+ lbs in 6 Months Without Dieting, on Thursday, October 16, 2025 at 7 p.m. ET. Registration opens Monday, October 6, 2025. Seats are limited to 100.

If you'd like to be added to the waitlist, please email me at iman@builtbybalancefitness.com or message me on Instagram or Facebook!

Most women think fat loss means cutting out carbs, skipping meals, or eating 1,200 calories a day. Those approaches don’t work long-term — they leave you hungry, frustrated, and stuck in the same cycle of losing and regaining weight.

In this episode of The Mindset Diet, I’m breaking down how to set up a Burn Phase the right way — a structured fat loss phase that actually gets results without feeling miserable or restricted. You’ll learn step by step how to eat in a way that supports your metabolism, preserves muscle, and still leaves room for flexibility (yes, even for French fries or a night out).

Here’s what you’ll discover inside:

• Why simply “eating less” or “cutting portions” backfires every time.
• The 4 key steps to setting up a calorie deficit that works (without wrecking your energy or hormones).
• How to figure out your protein target and build the rest of your macros around it.
• Real client stories of women who finally started losing weight when they stopped chasing extremes.
• What success really looks like in a Burn Phase (hint: it’s more than the number on the scale).
• The common pitfalls that stall fat loss — and how to avoid them.
• Why Burn is temporary, and how to know when it’s time to exit.

If you’ve been dieting for years but never felt like your results stick, this episode will show you why and give you a clear roadmap for what to do differently.

Resources & Next Steps:

If you’re ready to go through a Burn Phase the right way — with guidance, accountability, and a plan designed for your body — I can help. In my 1:1 coaching program, I walk you step by step through a healthy and successful fat loss phase, making sure your deficit is effective and sustainable.

👉 Reach out to me at iman@builtbybalancefitness.com
with the word BURN and we’ll see if you’re ready to get started.

If you have lost weight and gained it back, it is not a willpower problem. It is a setup problem. In this episode, I explain Phase 1 of our program, the Build phase, and why skipping it makes results short-lived. You will learn how to prime your metabolism, dial in habits, and know exactly when you are ready to enter a fat loss phase with confidence.

👉 Apply for Coaching Here
📲 Message me on Instagram or Facebook
📩 Email: iman@builtbybalancefitness.com

You are doing the workouts. You eat pretty well. Yet the scale stays stuck and your body feels like it is fighting you. In this conversation with Coach Megan, we dig into why high-achieving women often plateau even when the strategy looks “perfect,” and how nervous system regulation, trauma healing, and learning to soften can unlock fat loss, better sleep, and a calmer mind.

What we cover

• Why “doing more” stops working when your stress bucket is overflowing
• How trauma and chronic stress show up physically through thyroid issues, gut symptoms, insomnia, and migraines
• The difference between being in your head vs being in your body, and why connection to your body changes results
• Masculine vs feminine energy in daily life and how softening improves recovery, hormones, and body composition
• Emotional eating through a trauma lens and practical replacements for comfort that actually regulate your nervous system
• Rest that actually restores you: physical, mental, emotional, and spiritual
• How to rebuild self-trust with tiny, repeatable practices so consistency stops feeling like a fight

Connect with Coach Megan:

Website: https://www.trifectacollective.net/

Instagram: https://www.instagram.com/trifecta_collective/

Podcast: https://trifectacollective.libsyn.com/

👉 Apply for Coaching Here
📲 Message me on Instagram or Facebook
📩 Email: iman@builtbybalancefitness.com