Struggling with sugar cravings that feel impossible to control? 🍫🤯
You’re not alone - and you’re not weak. There’s a real reason you keep saying, “I’ll be good tomorrow,” then end up raiding the pantry at night.
If you’re tired of:
• Keeping it together all day but losing control at night
• Feeling guilty, bloated, and frustrated
• Wondering why you can’t “just have more discipline”
This episode is for you.
In today’s episode I break down what’s actually driving those cravings: from stress and under-eating to nervous system dysregulation. I share simple, realistic strategies to take your power back without restriction or shame.
🎧 Tune in now and tag me on IG with your biggest takeaway!
If you’re tracking every macro, stressing over every bite, and still feel like food is running your life - this one’s for you. 🍴
You tell yourself to “just eat intuitively,” but you don’t even trust your hunger cues anymore.
You try to be “good” all week, then spiral on the weekends.
You’re tired of feeling like every decision about food is a test you’re failing.
That constant mental chatter? It’s food noise.
In this episode I’m sharing the proven framework I use with clients to rebuild self-trust, regulate the nervous system, and shift from tracking numbers to nourishing your body.
You’ll learn how to:
🥦 Feed your body first (and why 600-calorie meals are actually normal)
💭 Rebuild consistency and self-trust through structure — not rules
🍽️ Make food choices that feel aligned with your body, not fear or guilt
🧘♀️ Calm the nervous system so your brain finally feels safe around food
If you’ve ever thought, “I can’t stop thinking about food”, this episode is your roadmap back to peace.
🎧 Listen now to Nutrition Beyond Numbers on the PCC Podcast.
👇 Then DM me “FOOD NOISE” on Instagram to learn how to rebuild food freedom and see results that actually last.
If you’re constantly thinking about food, even when you’re not hungry; this one’s for you. 🍴
You finish a meal and immediately wonder if you ate too much.You tell yourself to “just stop thinking about food”… but somehow it gets louder.You track every bite, stress about restaurant menus, and feel guilty for eating what you actually want.
That mental chatter isn’t a lack of willpower- It’s food noise.And it’s not your fault. It’s your nervous system trying to keep you safe.
In this episode breaks down the real reason behind obsessive thoughts about food and how to finally quiet them.I explain how under-eating, chronic stress, and perfectionism train your body and brain to live in survival mode, and why true freedom with food starts with rebuilding safety, not restriction.
You’ll learn:
🥦 What “food noise” actually is (and why it’s not a discipline issue)
💭 How diet culture and moral language around food wire guilt into your brain
🧠 The connection between nervous system regulation and food obsession
💪 Why nourishment, not control, is the key to lasting peace with food
If you’re ready to eat without guilt, trust your body again, and finally feel calm around food this episode will change everything.
🎧 Tune in now to EP 110 on the PCC Podcast.
You don’t need to be more disciplined - you need to stop being all or nothing. ⚡️
If you’ve ever said “I’ll start Monday,” skipped a workout because you didn’t have a full hour, or gone off the rails after one “bad” meal… this episode will hit home.
In this week’s episode, I break down why perfectionism is the biggest reason you’re stuck - and how to finally find your stride with fitness by embracing good enough over perfect.
We dive into:
💭 Why your nervous system actually craves the chaos of “all or nothing”
🧠 The missing link between mindset, nervous system, and strategy
🔥 How to rewire your approach so you can finally be consistent, without burning out
This episode is for the high-achiever who’s done 75 Hard, tracked every macro, or quit every plan that didn’t feel “perfect.” You don’t need another reset, you need a reframe.
🎧 Tune in to learn how to stop chasing perfection, start stacking wins, and build a body (and life) that actually lasts.
Interested in 1-1 coaching? Apply below to set up your free discovery call
Are you sabotaging your goals to cater to others’ needs? 😬
If you’ve ever skipped a workout, changed your order, or hidden your goals to make someone else more comfortable, this episode is for you.
In this week’s PCC Podcast, I dive deep into the sneaky ways people-pleasing shows up in your fitness journey, and how it’s quietly keeping you stuck.
From relationships and social settings to family and cultural expectations, I break down how to:
💬 Recognize where you’re abandoning yourself in small, subtle ways
🧠 Reframe “keeping the peace” into keeping your power
💪 Set boundaries that honor both your goals and your relationships
Because real balance isn’t about saying “yes” to everyone, it’s about building self-trust and honoring what you truly need.
🎧 Tune in to learn how to stop shrinking for others’ comfort and start showing up as the woman who leads herself.
👉 Don’t forget to leave a 5⭐️ rating and review on Apple Podcasts by October 31st to enter our $100 gift card giveaway - this is the last reminder before we pick our winner!
Ever wonder how much of your relationship with food, fitness, and self-care started long before you ever stepped into a gym? 👀
So many women I work with struggle to prioritize themselves- always putting everyone else first, battling guilt for taking time to move, eat well, or rest.
But what if those habits aren’t your fault… What if they were modeled for you?
In this episode, I write a thank-you letter to my parents, reflecting on how their relationship with food, fitness, and time shaped mine.
Whether you grew up seeing healthy habits modeled… or never had that example, this episode will help you reflect on your own patterns, build empathy for yourself, and start breaking the cycles that no longer serve you.
🎧 Tune in to uncover how your upbringing may still be influencing your daily choices, and how you can rewrite the narrative for yourself and the next generation.
👇 Don’t forget to leave a 5⭐️ rating + review on the PCC Podcast by October 31st for your chance to win a $100 gift card of your choice!
⏰ “I just don’t have time.” - sound familiar?
If you’ve ever caught yourself saying this when it comes to your fitness, nutrition, or self-care… this episode is your wake-up call. Because maybe it’s not that you don’t have time, maybe you just don’t have a plan that actually fits your life.
In this episode of the PCC Podcast, I’m challenging the all-or-nothing mindset and showing you how to create flexible wins that move the needle.
You’ll learn:
⏰ How to design micro-habits that fit seamlessly into your day
⏰ The power of a time audit (and how it actually gives you time back)
⏰ Why “I don’t have time” is really “I’m choosing not to make time”
⏰ Simple mindset and language shifts that put you back in control
If you’ve been waiting for “life to slow down” before focusing on yourself, it’s time to stop waiting. Your next level doesn’t need more time… it just needs more intention.
🎧 Tune in now, audit your time, and choose one small action to put yourself first today.
Interested in 1-1 coaching? Apply below to set up your free discovery calllastdietforlife.com/coachingprocesspcc
🔥 Always hustling, but still not seeing the results you want?
If you’re constantly go-go-go, burning the candle at both ends, and wondering why your fat loss progress feels stuck - the problem isn’t that you need to do more. It’s that your body has forgotten how to be still.
In this episode of the PCC Podcast, I unpack why “boring” habits like stillness and silence are actually the secret unlock to faster results.
We’ll dive into:
➡️ How overstimulation keeps your nervous system stuck in overdrive
➡️ Why boredom is a muscle you can train
➡️ The connection between stillness, fat loss, recovery, and self-control
➡️ Simple, real-world strategies to build calm, resilience, and momentum
If you’ve ever thought, “I’m doing everything right but nothing’s working,” this conversation will shift your perspective and give you tools to finally get your hard work to pay off.
🎧 Tune in to this week’s episode, try one stillness practice, and DM me your biggest takeaway- I’d love to hear how it lands for you!
🚨 Ever feel like your weight loss journey should be faster, easier, or perfect?You’re not alone.So many women think, “I should know better by now… why can’t I just get it together?”But the truth is:Lasting transformation doesn’t come from quick fixes or flawless execution.It comes from patience, practice, and a willingness to fail forward.In this episode, I share how learning Korean over the past year has completely shifted my perspective on weight loss.From setting realistic timelines, to embracing mistakes with a “white belt mentality,” to building momentum through ridiculously small daily habits, I break down the exact mindset shifts that make the difference between giving up and creating results that last.If you’ve ever felt frustrated by slow progress, stuck in perfectionism, or overwhelmed by how far you think you have to go, this conversation is for you.🎧 Tune in now to the PCC Podcast and don’t forget to leave a rating and review on Apple Podcast to enter our 100th episode giveaway!
If you’ve ever found yourself knee-deep in sugar cravings, wondering why willpower isn’t enough, you’re not alone.
In this special episode, we walk through PCC client Laura’s transformation- how she went from feeling out of control with food to losing nearly 40 pounds and, more importantly, finding freedom and peace with her body.
We talk about the psychology behind cravings, the power of language and identity in lasting change with her personal transformation, and why it’s never just about what’s on your plate but who you’re becoming in the process.
🍩🍭 If sugar cravings, food guilt, or feeling “stuck” has been weighing you down, this one’s for you.
If Laura’s story resonates, share this with a friend who needs the reminder: you CAN change.
Is investing in your health selfish… or the smartest decision you can make?
So many people hesitate to spend time, money, or energy on themselves… whether it’s hiring a coach, saying no to a social event, or simply choosing sleep over scrolling.
The inner dialogue sounds like:
“I don’t have time…
I can’t afford it…
people will think I’m being difficult.”
But the truth? Not investing in yourself costs far more.
Fatigue, brain fog, poor mood, stalled progress, strained relationships - all byproducts of ignoring the foundation of your health.
In this week’s Coaches Corner, Coach Rachel and I open up about our own health and personal investments in ourselves, and the trickle effect each choice had across every area of life.
This conversation will challenge you to look at where your time, money, and energy are going - and whether those investments are truly serving you.
💡 Ready to stop pouring from an empty cup? Tune in now!
If this resonates, leave a ⭐⭐⭐⭐⭐ rating and review on Apple podcasts to enter our $100 giveaway!
If you’ve ever feared food, been stuck in the cycle of dieting, rebounding, and feeling like your metabolism is “broken,” this episode is for you.
So many women come to us eating less and less, yet struggling to lose weight, hold onto energy, or feel good in their bodies.
The truth? Chronically under-eating only suppresses your metabolism, fuels cravings, and leaves you stuck on the hamster wheel. That’s where reverse dieting comes in.
In this week’s Coaches Corner, Coach Rachel and I break down:
What a reverse diet actually is
When it’s the right strategy - and when it’s notThe mental and physical challenges you’ll face (and how to overcome them)
How to know when you’ve reached maintenance and what life looks like on the other side
You’ll walk away with a clear understanding of how to fuel your body without fear, break the yo-yo cycle, and finally create a sustainable lifestyle that supports fat loss, energy, and food freedom.
💡 If you’ve been afraid of eating more or confused by the buzz around reverse dieting, this is your permission slip to tune in.
👉 Hit play now, and don’t forget to leave a rating and review to enter our 100th episode giveaway!
In this special 100th episode of the PCC Podcast, my husband Aaron and I answer questions from the PCC staff on what they have always wanted to know about our mission, vision, philosophy, and behind the scenes of running the business!
We share:
💬 The communication struggles that nearly broke them
💪 How personal health challenges impacted their business
🧭 Lessons learned from mistakes and “hard way” decisions
🤝 Why integrity and trust are non-negotiables in business
👥 What they look for when hiring new team members
This episode isn’t just a celebration - it’s a raw reflection on growth, resilience, and the power of building something meaningful together.
🎧 Tune into the PCC Podcast’s 100th episode now.
Don’t forget about our $100 giveaway! Leave a rating and review on Apple or Spotify podcasts (don’t forget to include your name) before the end of the month for a chance to win a $100 gift card of choice!
If you’ve ever felt confused by conflicting health advice - one day carbs are killing you, the next they’re essential for energy - you’re not alone. It’s easy to get lost in the noise of detox teas, miracle supplements, and quick fixes.
But here’s the truth: your health doesn’t hinge on seed oils or cutting carbs at night
It comes down to the foundations.
In this Coaches Corner episode, I’m joined by Coach Rachel (@rohr_28) and our Enrollment Specialist Alejandro (@alejandro_knows) as we cut through the hype and break down:
💧 Why hydration + sleep matter more than detox teas
🍞 How carbs at night can actually improve your sleep
🥩 The role of whole foods + protein in long-term health
🏃 Why movement is non-negotiable for well-being
⚡ How to spot fear-based marketing vs. actual science
If you’ve been obsessing over the “small stuff” while struggling with consistency, this conversation will help you refocus on what really moves the needle.
If your fitness journey feels like a never-ending checklist of “have tos,” this episode is your wake-up call.
You’ve been telling yourself:
➡️ “I need to be more consistent.”
➡️ “I need to get my workouts in.”
➡️ “I need to eat better.”But that language?
It’s quietly draining your motivation and reinforcing shame, pressure, and powerlessness.
Today I’m breaking down how your words shape your results. We discuss:
🧠 The subtle shift from “need to” to “want to” that can unlock motivation
💬 Why your internal dialogue is the most powerful tool you have
⚡ How language reflects your locus of control
👩👧 A personal story + real-world analogy to help you stop “trying” and start deciding
If you’ve ever felt stuck in a rut, like you’re failing before you start, or like you’re constantly “starting over”…this one’s for you.
🍷“I want to enjoy a drink… but is it ruining my progress?”
If you've ever felt torn between your fitness goals and saying yes to a night out, this episode is for you. 👀
You’re trying to hit your macros, hit your lifts, and maybe hit the town on Saturday night - but the moment you sip a cocktail, the guilt creeps in.
➡️ “Will this slow me down?”
➡️ “Should I just start over Monday?”
➡️ “Do I have to give up drinking to see results?”
You don’t need to choose between social life and self-discipline, you just need a strategy.
In this episode, I break down exactly how alcohol fits into your fitness goals:
✅ What alcohol actually does to your metabolism, recovery, and sleep
✅ How to track it (yes, even your spicy marg 🍹)
✅ Why moderation is key, and how to define your version of it
✅ Mindset shifts and smarter swaps so you can enjoy life without sabotaging your progress
Listen now and learn how to enjoy the night out, without regret the next morning.
In today’s episode, I sit down with newly published author and business mentor Travis Dalrymple to unpack the lessons behind his provocative book, How to Suck as a Leader. Together, we explore what it really takes to become an impactful leader, starting with the art of self-leadership.
Travis shares honest insights on overcoming limiting beliefs, why feedback is your best friend (not your enemy), and how empathy and active listening transform not just teams, but lives. This conversation dives deep into the mindset shifts that separate mediocre leaders from great ones.
🔑 Ready to level up your leadership from the inside out? Tune in to EP 96 now!
Find Travis on IG at @travdalrymple
Social events shouldn’t sabotage your progress- they should fit into your life, not work against it.
Today I cover some practical strategies to help you enjoy gatherings without guilt or backsliding on your health goals.
You’ll learn how to:
✅ Set clear intentions before any event so you know what success looks like
✅ Make mindful food choices without feeling restricted
✅ Plan ahead and control what you can - from your meals earlier in the day to your mindset going in
✅ Handle alcohol intentionally, with pacing and hydration strategies that keep you feeling good the next day
This conversation is about balance, not perfection. It’s your permission slip to show up, have fun, and walk away proud of how you handled it.
Interested in 1-1 coaching? Apply below to set up your free discovery call
lastdietforlife.com/coachingprocesspcc
The magic isn’t in fancy workouts - it’s in doing the basics properly and consistently.
In this podcast episode, I’m covering the training mistakes that are silently killing your results👀
You’ll learn:
✅ Why full range of motion beats chasing heavier weights with sloppy form
✅ How to train close enough to failure to actually build muscle and burn fat
✅ The real difference between warm-up sets and true working sets
✅ How to use RPE and RIR to push with purpose - not just guess
✅ Why hopping from program to program stalls your progress (and how to fix it)
If you’re tired of spinning your wheels and ready to train like it matters - this one’s for you.
New episodes drop weekly - don’t forget to subscribe, share, and leave a review if this helped you train smarter! 💪✨
Interested in 1-1 coaching? Apply below to set up your free discovery call
Does stepping on the scale in the morning start with intense anxiety and end with a shame spiral for you, too?
Well you’re not alone, and you’re not broken.
In my latest podcast episode, I explore the emotional and psychological weight women carry when it comes to the number on the scale.
I break down how to:
✨ reframe your mindset
✨ understand natural weight fluctuations
✨ see the scale for what it truly is - a lag metric that reflects long-term trends, not daily worth.
We’ll cover how to build internal trust, practice positive self-talk, and celebrate non-scale victories that keep you motivated and grounded.
If you’ve ever felt like your mood hinges on the number you see, this conversation will help you romanticize the small wins, approach your journey with more self-compassion, and remember: the scale is just a tool, 𝘯𝘰𝘵 a measure of your value.