18 months from now you could be the woman who meal preps without thinking, eats delicious carbs and more food without guilt, feels good in her body, loves her training and how strong she is, and never dreads Monday morning again.

OR you could still be starting over every week. 😅

The difference? This conversation.

Aram and I went full no-BS on what actually creates a lasting transformation and it's probably not what you think.

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Aram Gregorian @4weekstothebeach

I’m honestly so excited about this episode 🥹

We’ve known Kate Deering since we opened the gym back in 2015, and she’s had such a huge influence on the way we think about metabolism, hormones, and women’s health.

We’ve worked with her on and off over the years, learned so much from her, and she’s just one of those people who really understands how the body works.

So this conversation felt really special.

Her new book Better Energy is incredible. Craig actually wrote the foreword, and I got to write a piece for the back, which felt very cool (and a bit surreal tbh).

But more than that, it’s a resource I genuinely think every woman should have.

Because what we talk about in this episode is the missing piece for so many women:

👉 energy

Not just “feeling tired”… but how well your body actually produces energy at a cellular level, and how that impacts your metabolism, your hormones, your sleep, your weight, and how you feel day to day.

So many women are doing everything “right”… eating well, training hard, trying to be disciplined… and still feel stuck.

This is why.

If you want to actually understand what’s going on in your body (and stop guessing), this episode will make so much click for you.

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Kate Deering @katedeeringfitness

For 12 years Rochelle slowly gained weight and felt completely stuck. She knew she wasn’t feeling her best, but there was a deeper problem beneath the surface.

In her twenties she had struggled with anorexia and bulimia. So every time she thought about losing weight, it brought up the fear of going back to that place again.

She didn’t want to punish her body. She didn’t want to obsess over food. And she definitely didn’t want to pass that relationship with food onto her daughter.

So for years she stayed in this frustrating middle ground. Not dieting, but not feeling strong or healthy either.

When Rochelle joined the program she was terrified of even stepping on the scales.

Fast forward 10 months.

She has lost 14 kilos. She has gained over 5 kilos of muscle. She has lost roughly 19 kilos of body fat. And she now deadlifts 110 kilos.

But the most powerful transformation was not just physical.

She rebuilt her relationship with food. She stopped fearing carbs. She stopped fearing the scale. And she is now modelling something completely different for her daughter.

Strength. Fueling her body. Confidence.

This episode is one of the most powerful client stories we have shared on the podcast.

If you have ever felt stuck or scared to start again, you will get a lot out of Rochelle’s story.

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Craig McDonald @iamcraigmcdonald

So many women come to me saying:

“My libido is gone.”

“I’m just tired all the time.”

“Maybe it’s just my age.”

And yes… hormones matter. Stress matters. Under-eating matters. This is what I help women optimise and improve in my program.

But after working with thousands of women, I can tell you this:

It’s not low estrogen. Desire doesn’t disappear overnight.

It slowly shuts down when a woman feels:

Unseen.

Unheard.

Over responsible.

Resentful.

Disconnected from herself.

You can eat more.

Lift weights.

Improve your metabolism.

Sleep better.

And you absolutely should.

But if there are unspoken conversations…

If you’re constantly in survival mode…

If intimacy has become a “tick the box” task…

Your body will respond accordingly.

This episode is not about blaming women. And it’s not about ignoring physiology.

It’s about zooming out and looking at the full picture.

Because real nourishment isn’t just food.

It’s safety.

Truth.

Connection.

In this week’s episode I caught up with Kim Anami and we had a raw conversation about intimacy, emotional surrender, menopause, and the deeper reasons so many women feel disconnected in their relationships after 40.

If you’re ready to think deeper about intimacy, your relationship, stress, hormones and what might actually be underneath it all…

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Kim Anami @kimanami

You’re not angry. You’re afraid.

Afraid you’re not enough. Afraid you’ll lose everything.

Afraid you can’t trust him. Afraid you can’t trust yourself.

And so you control.

You push.

You overwork.

You overthink.

You “fix.”

I did it in my marriage.

I did it in my business.

I even did it with my body.

What I didn’t realise was this:

My fear was louder than my love.

In this episode with Greta we talk about:

• The real root of resentment

• Why expectations create suffering

• How women unknowingly sabotage connection

• The shift from control to peace

• And how to become the woman who actually experiences the relationship and life she desires

This is not about blaming men.

It’s about emotional sovereignty.

It’s about leading from the heart instead of survival.

And it changed everything for me.

If you’re tired of arm wrestling life…

If you’re exhausted from trying to control everything…

If you want peace now, not “when everything is perfect”…

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Craig McDonald @iamcraigmcdonald

Most women are not failing because they are lazy.

They are failing because they do not have a clear method… and they do not have accountability.

In this episode Craig flips the script and interviews me on the two biggest reasons women stay stuck with their fat loss and health goals.

We break down:

• Why cycling through keto, fasting and low calorie plans keeps you spinning your wheels

• Why “doing all the right things” is meaningless if you are not measuring what actually matters

• The difference between weight loss and body recomposition

• Why muscle changes everything for your metabolism, hormones and long term results

• How external accountability becomes internal discipline

• Why most women massively underestimate how long real transformation takes

We also talk about:

Carbs and metabolism

Why studies without context can confuse you

Why the scale triggers you and how to fix that

How we map out a full 12 to 18 month plan inside our coaching so there is zero ambiguity

If you have ever said

“I feel like I am doing everything right but nothing is changing”

This episode is for you.

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Craig McDonald @iamcraigmcdonald

There are transformations that change your body, and then there are transformations that change your life. Today’s podcast episode is one of those stories.

Jen came into our world five years ago wanting a training program. What she actually found was herself. Yes, her body changed, dramatically. She recomped, built muscle, lost body fat, healed her digestion, lost pain, and learned how to fuel herself properly. She weighs almost the same as when she started but looks like a completely different woman. But that is not the result that matters most.

The real result is that she stopped trying to shrink herself to feel worthy. She stopped chasing leanness as a stand in for happiness. She built strength in her body and then found the courage to rebuild her life. She left a marriage that no longer fit who she was becoming. She stayed consistent even when everything around her was falling apart. She learned how to nourish herself physically and emotionally. She softened. Opened. Let herself be supported.

And now she is radiant. In love. Engaged to the man of her dreams and getting married next year. Confident in her skin. Living a life that actually feels good to wake up to.

Same woman. Different nervous system. Different identity. Different standards.

This episode is not about weight loss. It is about what happens when a woman commits to becoming well fed, well trained, and well supported for long enough that her entire life recalibrates.

If you have ever thought, I will be happy when I am leaner. I will be confident when I fix my body. I will rest when everything else is perfect.

You need to hear this conversation.

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Craig McDonald @iamcraigmcdonald

I recorded one of the most heartfelt podcast episodes I have ever done with my beautiful friend Dee.

Dee helps homeless dogs here in Thailand, and I honestly do not know anyone who gives more of themselves than she does.

She moved here after losing her parents, feeling broken, and somehow found healing through saving the dogs that nobody else would save.

The abandoned pier dogs

The sick puppies

The injured ones

The ones dumped, forgotten, and left behind.

She shows up every single day.

Over 200 dogs are being fed, treated, sheltered, and loved because of this small team.

This conversation made me cry, and it will make you see animal rescue in a completely different way.

She even got me to rescue three from the pier: Mali, Suri and Kia (@iamcraigmcdonald has put a limit of 3 🤣)

If you have ever loved a dog, please listen.

And if this moves you at all, please share it.

Post it to your stories.

Send it to a friend.

Help us get this story out.

And if you can donate even a small amount, it truly goes so far here. It helps cover parasite treatment, food, vet bills, and keeping these dogs safe.

Dee is doing work that matters.

Let’s support her. Let’s support them.

Donate if you can.

Thank you from the bottom of my heart 💛

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Dee @the_lfc_hounds