EP06 | Why Tracking Macros Actually Matters (And Where Most People Get It Wrong)

EP06 | Why Tracking Macros Actually Matters (And Where Most People Get It Wrong)

In this episode, Jaclyn and Shane break down the fundamentals of macros and calories — not as a restrictive diet tool, but as a way to finally understand what your body actually needs. If you've ever wondered whether tracking is worth it, where most people go wrong, or how to eventually stop tracking altogether, this episode is for you. You'll learn: * What macros actually are and why tracking them changes everything * The most common tracking mistakes that slow your progress down * Why under-eating shows up in your data before you even realize it's happening * How to use the 80/20 approach so tracking feels sustainable, not obsessive * The truth about alcohol and how it fits into your intake * How to know when you're ready to transition to intuitive eating * What to do if you have a complicated history with food and tracking feels triggering Resources & Links: * Apply for 1:1 coaching: ⁠⁠⁠⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠⁠⁠⁠ [https://www.jsstrengthandconditioning.com/apply-for-11coaching] * Join our free Facebook group: ⁠⁠⁠⁠https://www.facebook.com/groups/performancebasedfatloss⁠⁠⁠⁠ [⁠⁠⁠⁠https://www.facebook.com/groups/performancebasedfatloss⁠⁠⁠⁠] * Follow us on Instagram: ⁠⁠⁠⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en [https://www.instagram.com/jsstrengthandconditioning/?hl=en]

EP05 | How to Navigate Travelling Without Sabotaging Your Progress

Whether you're traveling for work or pleasure — a quick conference trip or a two-week vacation — staying on track with your health goals doesn't have to mean restriction or stress. In this episode, Jaclyn and Shane share their personal experiences and practical strategies for navigating travel without sacrificing progress — or the experience itself. Topics covered: * How water retention and inflammation can affect how your body looks and feels on the road * The "screw it" spiral — what triggers it and how to avoid it * Practical strategies for eating out, airports, and unfamiliar restaurants * What to pack to keep nutrition simple and stress-free * Building metabolic flexibility so travel doesn't feel like starting over * The mindset shift: travel is a small part of your overall health journey — not a derailment Resources & Links: * Apply for 1:1 coaching: ⁠⁠⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠⁠⁠ [⁠⁠⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠⁠⁠] * Join our free Facebook group: ⁠⁠⁠https://www.facebook.com/groups/performancebasedfatloss⁠⁠⁠ [https://www.facebook.com/groups/performancebasedfatloss] * Follow us on Instagram: ⁠⁠⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en [https://www.instagram.com/jsstrengthandconditioning/?hl=en]

EP04 | Powerlifting, Weight Class Strategy & Shift Work Nutrition with Coach Kayla

This episode features one of our team members, Coach Kayla, an accomplished powerlifter, sharing her journey from CrossFit to competitive powerlifting, her strategic weight class decisions, and how she navigates nutritional challenges as a shift worker. Whether you're an athlete, a coach, or someone managing irregular hours, Kayla's insights are invaluable for aligning performance with personal health. In this episode: * Transitioning from CrossFit to powerlifting and key competition milestones * Strategic weight class decisions and healthy weight management * Navigating injury: training adjustments and recovery nutrition * Shift work survival guide: flexible calorie budgeting, sleep prioritization, and handling unpredictable schedules * Tracking data to understand your body under stress * Kayla's go-to high-volume, macro-friendly meals Resources & Links: * Apply for 1:1 coaching: ⁠⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠⁠ [https://www.jsstrengthandconditioning.com/apply-for-11coaching] * Join our free Facebook group: ⁠⁠https://www.facebook.com/groups/performancebasedfatloss⁠⁠ [https://www.facebook.com/groups/performancebasedfatloss] * Follow us on Instagram: ⁠⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en [https://www.instagram.com/jsstrengthandconditioning/?hl=en]

EP03 | The Hidden Consequences of Chronic Dieting

In this episode, Jaclyn and Shane break down what chronic dieting is actually doing to your body and mind. Whether you're intentionally cutting calories or unknowingly under-eating, the consequences go far beyond just a stalled scale — think fatigue, muscle loss, hormonal disruption, and a metabolism that's working against you. If you've ever felt like you're doing everything right but getting nowhere, this episode is for you. You'll learn: * Why your metabolism slows down the longer you diet — and how to fix it * The physical and psychological toll of chronic calorie restriction * How under-eating leads to muscle loss and why that matters for fat loss * Why hunger suppression is a red flag, not a win * How chronic dieting impacts hormones, immunity, sleep, and mood * Why a periodized approach to nutrition beats dieting 24/7 * The real reason sustainable results require habit and behaviour change Resources & Links: * Apply for 1:1 coaching: ⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠ [https://www.jsstrengthandconditioning.com/apply-for-11coaching] * Join our free Facebook group: ⁠https://www.facebook.com/groups/performancebasedfatloss⁠ [https://www.facebook.com/groups/performancebasedfatloss] * Follow us on Instagram: ⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en [https://www.instagram.com/jsstrengthandconditioning/?hl=en]

EP02 | The Ultimate Guide to Protein for Fat Loss and Muscle Building | EP02

In this episode of the Performance-Based Fat Loss Podcast, Jaclyn and Shane dive deep into everything you need to know about protein — from sources and intake strategies to its crucial role in muscle growth and fat loss. Whether you're new to tracking macros or looking to optimize your diet, this discussion offers actionable tips to boost your protein intake effectively. You'll learn: * The fundamental role of protein in body composition and performance * Common challenges and misconceptions about protein intake * Practical ways to increase protein in daily meals * How to choose the best protein sources, including whole foods and supplements * The importance of protein for building muscle and boosting metabolism * Strategies for tracking and meeting protein goals sustainably Resources & Links: * Apply for 1:1 coaching: ⁠https://www.jsstrengthandconditioning.com/apply-for-11coaching⁠ [https://www.jsstrengthandconditioning.com/apply-for-11coaching] * Join our free Facebook group: ⁠https://www.facebook.com/groups/performancebasedfatloss⁠ [https://www.facebook.com/groups/performancebasedfatloss] * Follow us on Instagram: ⁠https://www.instagram.com/jsstrengthandconditioning/?hl=en [https://www.instagram.com/jsstrengthandconditioning/?hl=en]