46. The scale is lying to you. what the heck is water retention and why is the scale always changing

49. How I Stopped My Binge/Restrict Cycle, Overcame Food Noise, Stopped Restricting and Started Intuitive Eating

For years, I lived in the binge and restrict cycle. I’d “be good” all week, eat as little as possible, cut carbs, promise myself I’d have more control… and then by night time or the weekend, I felt completely out of control around food. The guilt would hit. The shame would hit. And Monday would roll around and I’d start all over again. In today’s episode, I’m sharing exactly how I stopped that cycle. How I went from obsessing over food all day, constantly thinking about my next meal, battling food noise and feeling like I had no willpower… to eating in a way that feels calm, balanced and intuitive. We’re talking about: • Why restriction is the real trigger for bingeing • The biggest shift I made that quietened food noise • How I started eating enough without spiralling • Including the foods I love instead of fearing them • What intuitive eating actually looked like for me • The mindset work that helped me rebuild trust with my body This isn’t about pretending food doesn’t matter. It’s about learning how to nourish yourself properly so your body stops fighting back. If you feel stuck in the cycle of “starting again on Monday,” this episode will feel like a deep exhale. You don’t need more discipline. You need a better approach. Press play, and let’s talk about how to finally feel peaceful around food again. 1:1 Coaching Application www.britmccrystalfit.com Instagram & tiktok: @brittanymccrystal FREE calorie calculator [https://app.calorieleads.io/tdee/ca5b4417-e194-4885-9341-c9077365d4ce]

47. How to become the 1% female and get the life you are dreaming of in 2026

In today’s episode, we are getting really practical about what it actually takes to become the 1 percent woman this year. Not the aesthetic version. Not the hustle culture version. The real one. I break down exactly how to build self discipline, emotional control and long term thinking in a way that feels powerful, not punishing. We talk about how to stop letting temporary moods run your life, how to separate data from identity when things do not go your way, and how to build confidence through evidence instead of waiting to “feel ready.” This episode is your blueprint. We dive into:  – How to train emotional discipline in real time  – How to stop self sabotage before it spirals  – The non negotiables every high performing woman installs  – Why consistency beats intensity every single time  – How to strengthen self trust through small daily promises  – The mindset shifts that separate reactive women from self led women If you are tired of restarting, tired of overthinking, tired of knowing what to do but not doing it… this one is for you. The life you want in 2026 will not be built by motivation. It will be built by structure, standards and daily execution. Press play, take notes, and choose one thing you are no longer negotiating on. And if this episode hits, don’t forget to like, share and send it to a friend who’s stepping into her next level with you. 1:1 Coaching Application www.britmccrystalfit.com Instagram & tiktok: @brittanymccrystal FREE calorie calculator [https://app.calorieleads.io/tdee/ca5b4417-e194-4885-9341-c9077365d4ce]

46. The scale is lying to you. what the heck is water retention and why is the scale always changing

public service announcement because the scale has ruined more mornings than bad coffee ever could. In today’s episode, we are talking about the most misunderstood part of weight loss and body changes… scale fluctuations. because if you have ever woken up, stepped on the scale and thought “there is no way I gained two kilos of fat overnight”, babe, you are right. that is not fat. that is not muscle either. 1:1 Coaching Application www.britmccrystalfit.com Instagram & tiktok: @brittanymccrystal FREE calorie calculator [https://app.calorieleads.io/tdee/ca5b4417-e194-4885-9341-c9077365d4ce]

45. Why Your Diet Dies on Friday Night (And How to Fix It)

Ever notice how you’re so on track Monday to Friday… and then Friday night hits and suddenly it all unravels? The takeaway order. The “I’ll start again Monday” mindset. The guilt spiral that follows. In this episode, we’re talking about why so many diets die on Friday night — and no, it’s not because you lack willpower or discipline. It’s because the way most people approach weight loss was never designed to work with real life, social plans, stress, or enjoyment. We’ll unpack what’s actually happening mentally and physically by the end of the week, why restriction makes weekends feel out of control, and how to stop swinging between being “good” all week and feeling off-track by Sunday. More importantly, I’ll share how to build an approach to food and fitness that includes weekends — so you can enjoy dinners out, drinks with friends, and slow mornings without feeling like you’ve ruined everything. If you’re tired of starting over every Monday and want weight loss to finally feel calm, flexible, and sustainable… this one’s for you. Don’t forget to like, share, and send this episode to a friend who always says “I’ll be good again next week.” 1:1 Coaching Application www.britmccrystalfit.com Instagram & tiktok: @brittanymccrystal FREE calorie calculator [https://app.calorieleads.io/tdee/ca5b4417-e194-4885-9341-c9077365d4ce]

44. Why January Feels Harder Than We Expect, How to get out of a funk and become aligned with the person you want to be

January is meant to feel like a fresh start… so why does it often feel heavier instead? In this episode, we’re talking about why post-holiday pressure, comparison, and unrealistic expectations can leave you feeling flat, unmotivated, or disconnected — and more importantly, what actually helps you get out of a funk without forcing motivation. You’ll learn how to:  • reset your nervous system when your mind feels stuck  • stop the self-judgement that keeps you trapped in low energy  • realign with who you are underneath the “shoulds”  • rebuild momentum through small, grounded actions  • protect your space and energy when comparison creeps in This isn’t about overhauling your life or becoming a new person. It’s about coming back to yourself, lowering the pressure, and finding alignment in a way that feels calm, sustainable, and real. If January hasn’t gone how you expected, this episode is your permission to slow down, reset, and move forward gently. 1:1 Coaching Application www.britmccrystalfit.com Instagram & tiktok: @brittanymccrystal FREE calorie calculator [https://app.calorieleads.io/tdee/ca5b4417-e194-4885-9341-c9077365d4ce]