Ep. 11 - If Your Routine Only Works on Your Perfect Day, It’s Useless

Ep. 16 - Challenging Bodybuilding Preps, Overcoming BED, and GLPs with Karina Lannard

In this week’s episode, we sit down with our friend and bikini bodybuilder to have an honest conversation about the darker side of prep, disordered eating, and what recovery actually looked like for her. We dive into: * The mental and physical challenges of bikini prep * How competing impacted her relationship with food * Her experience struggling with binge eating disorder (BED) * The pressure of bodybuilding culture * Using GLP-1s as a recovery and health tool * What people misunderstand about GLP-1 medications * Learning how to rebuild balance after extreme dieting This episode is raw, vulnerable, and an important conversation for anyone navigating fitness, body image, or food struggles. Let us know your thoughts in the comments and don’t forget to like, subscribe, and share the episode. bikini prep, bikini competition, bodybuilding podcast, women’s bodybuilding, binge eating disorder, BED recovery, GLP-1, ozempic, mounjaro, fitness podcast, women in fitness, bodybuilding lifestyle, prep coach, eating disorder recovery, fitness industry truth, body image, competing in bodybuilding, fitness journey, bikini athlete, fat loss journey, women’s health, bodybuilding struggles, disordered eating, relationship with food, fitness motivation, online coach, women’s wellness, physique competition, diet culture, bodybuilding prep

Ep. 15 - The Truth About Macro Calculators, AI Diet Plans & Fat Loss

Everyone wants to know: “How many calories do you eat?” “How much cardio did you do?” “What macros should I follow?” But here’s the problem: someone else’s numbers are NOT your blueprint. In this episode, we break down: * Why your calorie needs are different from everyone else’s * Why copying influencer macros usually backfires * The biggest flaw with macro calculators + AI-generated diet plans * Why cardio isn’t a universal prescription * What actually matters when it comes to sustainable fat loss Fat loss is not about finding “perfect numbers.” It’s about learning how YOUR body responds and adjusting accordingly. If you’ve been frustrated because what works for other people doesn’t seem to work for you, this episode will completely change how you approach nutrition and fat loss. fat loss, macros, calorie deficit, macro calculator, AI diet plan, AI macros, weight loss tips, women’s fat loss, fat loss for women, nutrition coach, fitness podcast, cardio for fat loss, calories for weight loss, sustainable weight loss, online fitness coach, reverse dieting, fat loss mistakes, metabolic adaptation, nutrition tips, fitness advice, healthy weight loss, tracking macros, how to lose weight, fat loss coach, macro coaching, women’s fitness, fitness motivation, health podcast, dieting mistakes, fat loss strategy

Ep. 14 - Training Myths, Off-Season Growth & Why You Aren’t Growing

In this episode, we break down the biggest mistakes keeping lifters stuck - from junk volume and fake “toning” advice to poor recovery, ego lifting, and dirty bulking. We also dive into what actually matters for muscle growth during the off-season. Topics include: • Why most people aren’t growing • Progressive overload & training intensity • Recovery, sleep & stress • Off-season nutrition • Social media fitness myths • Ego lifting & influencer culture • Why consistency beats novelty Plus rapid fire hot takes & underrated training advice.

Ep. 13 - Our Supplement Stacks, Thoughts on Naturopaths, Navigating Summer & Relationships

This week’s episode is a freestyle session where we dive into a mix of topics you’ve probably been thinking about lately, but aren’t getting straight answers on. We break down our current supplement stacks, give our honest thoughts on naturopaths and the health industry as a whole, and get real about navigating your fitness goals during summer - especially when relationships, social events, and routines start to shift. If you’ve ever felt torn between “living your life” and staying on track, this episode will help you think more clearly about what actually matters and what doesn’t.

Ep. 12 - Your Hormones Aren't Broken

If you feel like your hormones are the reason you can’t lose weight - this episode is going to challenge that. We’re breaking down the biggest myths around cortisol, insulin, your metabolism, and your menstrual cycle, and explaining what these hormones actually do (and more importantly… what they don’t). Because here’s the truth: your hormones can influence your hunger, energy, and cravings, but they don’t override fat loss. In this episode, we cover: * Why “hormones are the problem” has become such a common belief * What insulin actually does (and why it’s not making you gain fat) * The real impact of cortisol, stress, and sleep on fat loss * How your menstrual cycle affects hunger, cravings, and the scale * Why dieting feels harder over time (leptin & ghrelin explained simply) * What’s actually keeping most people stuck * When hormones do matter (PCOS, thyroid, menopause) If you’ve ever felt like your body is working against you, this will give you clarity—and a reality check. Key takeaway: Hormones change the experience. They don’t change the outcome.