Diet Starts Never

Want to burn fat? Eat more protein.

Want to build muscle? Eat more protein.

Want longer, fuller hair? Eat. more. protein. 

If you’re the person who feels like they are doing everything “right” to see results, but you’re not getting anywhere, this episode might give you the answer you’ve been searching for.

In today’s episode of Diet Starts Never, we will be discussing:

• The power of protein to boost your metabolism & lean out for good

• How to calculate your protein goal 

• Tips to optimize your nutrition so you can reach your long term goal

On todays episode of Diet Starts Never, I am introducing you to one of my long term clients, Antionette.

Over the last 3 years, Antoinette lost 40 pounds, started going to the gym, healed her relationship with food and was able to maintain a new lifestyle all while enjoying a busy social life and traveling frequently!

I asked her to come on this podcast episode because she has a unique perspective towards weight loss. She has been on the other side where she used to struggle and think she was never going to change. She has made it out stronger and better than ever!

If you are struggling with weight loss, listen to Antionettes story because I think she can really motivate you to look at the bigger picture and think long term.

If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

Happy Valentines Day! If theres one thing about me, I LOVE love. Self love, romantic love, family love, any kind of love brings me joy.

One thing about love is it brings people very close together. We get to build lives with our partners and grow close to loved ones. As this comes with many joys, it can also be difficult in some areas!

Reaching your health and fitness goals is hard, but it's even harder when you feel like you don't have the support of your partner or loved ones.

In this episode, we explore the challenges and rewards of navigating different fitness journeys within a relationship. I'll share practical tips on communication, offering and receiving support, and building a healthy dynamic that fuels both individual and shared goals.

Join me as we celebrate the power of partnership and discover how love and support can be the secret weapon to achieving your dreams!

If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

Being bloated is one of the most common issues among Americans and guess what? It is NOT normal to feel bloated all of the time.

Not only is bloat a sign of negative biofeedback (your body communicating with you), but whatever is causing the bloat can cause long term issues as well.

Other common digestive issues, such as constipation and diarrhea, are related to bloat and also should not be something happening to you on the regular.

Now let's take your fat loss goals into consideration: your body may NOT lose fat if its digestion is off because that means your body is not at prime health.

In todays episode we’re going to cover:

• The role of the digestive system and how to optimize your own digestion

• How bowel movements play a role in digestion and bloat

• Common causes of bloating that you may be missing

• Interventions for improving digestion and bloating

If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

Whether your goal is to lose weight, build muscle, get stronger or just to be healthier, you need to make sure your body's baseline is covered. This means before asking your body to change, you need to make sure its getting enough of what it needs to live.

I know you want to get toned, be lean or just be super strong, but you will not get anywhere successfully without mastering these five habits.

I am here to provide a sustainable, science based approach that not only gets you results, but helps you live a long, healthy life.

In todays episode we’ll cover:

• The 5 top wellness focuses

• Tips to thrive in each area

If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

Ever feel like carbs are the forbidden fruit of the weight loss world? You're not alone! In this episode, we're ditching the carb shame and exploring the truth about these essential nutrients. Join us as we debunk myths, uncover the science behind carbs, and learn how to build a nourishing relationship with food.

In this episode:

• The Fad Trap: Unmasking the allure and downsides of trendy low-carb diets, from Atkins to Keto.

• Friend or Foe?: Demystifying carbs, diving into different types (simple vs. complex), and understanding their crucial role in energy, blood sugar, and gut health.

• Building a Nourishing Relationship: Learn practical tips to embrace the right carbs for your body, overcome carb fear, and listen to your body's hunger cues.

We’re going to ditch the shame, celebrate all food groups, and cultivate a joyful, balanced relationship with eating.

If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

This is NOT your typical “New Year, new you” episode because I don't believe New Year Resolutions get results. This is a strategic, goal setting, guided episode that will help you achieve any goal you set and are willing to work towards!

A dream is just a dream if it's not written down. A goal on the other hand, is written, planned, and strategic.

One of the biggest problems I see when someone sets a goal is that the goal is too vague and general. For example, saying you just want to lose weight without knowing how much or what you’re going to do everyday to do it won’t get you results. PLANNING will get you results!

Grab your journal and block out at least 30 minutes to complete this step by step guide to reaching your goals this year!

If you learn something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

What are you leaving in 2023 and bringing to 2024?

Before trying to move forward and accomplish new goals, it's crucial to take the time to review your accomplishments and struggles from the last year to learn how to improve moving forward. Reflection is a key tool of personal development that can help you achieve more of what you want and less of what you don’t want. We're going to confront the lows and celebrate the highs!

This episode is designed to be a follow-a-long journal session! I do not want you to do this while driving because you’ll get the best results when putting a pen to paper. 

Next weeks episode is going to be about resetting and planning for the new year.

So cozy up in a comfy spot with a cup of coffee or tea, your journal & your favorite pen! 

I am so excited for you to meet Rae Kraft, a Somatic Breathwork coach who helps women ease anxiety and improve their life.

Rae specializes in trauma informed Somatic Breathwork and helps you learn to regulate your nervous system through a facilitated breathwork experience. Breathwork is used to help release, heal and see different trauma that might be stored in your body.

Rae provides a unique approach to navigating anxiety and helps you learn to enjoy the process by helping you look forward to what is on the other side of something that was once so challenging and realizing that there is another way.

Rae wants everyone to know that we are not our limitations or our past and we get to create who we are.

As someone who struggles with anxiety, I learned so much from chatting with Rae and cannot wait for you to learn from her!

Here’s how you can connect with Rae:

As somebody who has been chasing a fat loss goal majority of her adult life, it feels really good to be able to take a break on fat loss and just focus on eating intuitively. I would not be able to do this in a healthy or sustainable way if I did not take the time to build a really healthy relationship with food and teach my self how to eat for my body.

I was able to do this through tracking macronutrients and learning about food as something that fuels me, not something that makes me fat.

In today's episode, I am going to give you the steps I took to be able to eat intuitively while maintaining the best physique of my life!

If you learn something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

Are you wondering if you can actually reach that weight loss goal you’ve been chasing majority of your adult life? If yes, this episode is for you! 

I am interviewing one of my long term clients, Breanna, about the progress she’s made while working with me. Bre came to me with a big weight loss goal and after trying all different ways to lose the weight, but never able to actually keep it off, she was scared to invest in her health.

Bre quickly proved herself wrong when she saw massive results in the first 4-8 weeks on the custom plan I gave her. She was faced with MANY challenges over the past year of our time working together and has come out on top, every single time. 

I asked Bre to record this episode with me because of her resilience and new mindset towards health & fitness. I think her story can inspire anyone who may be in a similar position as she was not too long ago. 

If you learn something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

You guys…I owe you an apology. I’ve been MIA on this podcast & I’m so sorry! BUT I’m back with new intentions for this podcast.

I’ve been holding back on recording episodes because I wanted to bring a more entertaining & exciting approach to you. I’ve covered A LOT of nutrition, fitness & fat loss education on this podcast so its time to spice things up. The new goal is overall wellness & lifestyle! Get ready for lots of exciting guests with a wide variety of topics! 

I've said it before & I'll say it again: SLEEP COMES FIRST, ALWAYS! Whether you are trying to lose fat, built muscle or just feel good, this needs to be your number one focus.

People with sleep deficiency have a greater risk of heart or kidney disease, high blood pressure, obesity, & so much more (explained in the episode).

I am setting you up with the science behind sleep so you know the importance of prioritizing it & then giving you all of my top sleeping tips!

If you learn something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

We have been told if you have a negative body image, to change your body & it will fix your body image. Unfortunately that is NOT the answer. It is time to increase awareness and change our approach to overall health & wellness.

As a health & fitness professional, I encounter so many people who struggle with disordered eating, body image & yo-yo dieting. In addition, there are many health & fitness professionals who don’t know how to properly support someone who struggles in that area because it is out of our scope of practice.

Randi Zimmerman, LCSW-R, CEDS-S, is the founder & lead therapist at the group therapy practice, The Time Is Always Now Therapy Group. Randi & her team of incredible therapists see all ages & genders as well as treat all issues. They have a specialty in eating disorder treatment & recovery.

Randi has seen from a first hand view how the attention on weight loss has harmed the well-being of so many people. She believes that the overvaluation of appearance of the body and the measurement or judgment of a person based on their size & shape is what leads to weight stigma which in return, leads to fat phobia. This not only creates unrealistic & unhealthy expectations of ourselves & the feeling of “not good enough” from a very young age, but also can cause medical inequity as well as other health-harming disorders. 

My goal is to be the best health professional I can be. I want to help you reach your goal, but I want to help you live a really long, healthy life most importantly. 

I asked Randi to create this episode with me to raise awareness for everyone, specifically health & fitness professionals, on what signs to look out for & how to help somebody who is struggling. More importantly, I want her to help you learn to love yourself a little bit more.

We ask you to please share this episode with your community to spread awareness & help someone who may be struggling. If you are a health & fitness professional, please share this with your clients & network.

RESOURCES

What you do in the morning sets your tone for the entire day. If you rush out the door or consume a negative instagram post first thing in the morning, it can leave you in a negative state of mind the entire day. You may feel cranky, anxious or just can't wait until the day is over.

Now imagine if you started your day with intention & spent some time putting yourself into a positive state of mind. You'll feel energized, happy & prepared.

Having a morning routine that you enjoy can increase productivity & set you up to be the best version of yourself that you & your loved ones deserve to have you show up as, every single day.

This is an interactive episode. I am going to walk you through 9 very specific steps to create a routine you're obsessed with.

Grab a pen & paper because you're about to better your life.

I'm going to walk you through everything I eat in a day and why I eat it as well as what some of my daily routine and habits look like. There are a lot of tips for you in this episode that will help you find your way in your healthy lifestyle! 

REMINDER: This is MY routine. What works for me, might not work for you and that's okay! BUT I have found a really great way to balance my goals with my lifestyle and would love for you to be open to trying something new.

If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 🤍

The final part of this 2 part episode is all about FITNESS supplements! I am giving you a crash course on what different types of protein, BCAAs, EAAs, creatine, pre-workout/pump formulas and electrolytes do for your body, my personal experience with them and if it is worth it to take them.

I even talk about the one supplement you should AVOID AT ALL COSTS!

I recommend listening to part 1 before this.

Here are links to some of my favorite supplements and ones I suggest to my clients:

PROTEIN POWDERS

There is so much overwhelming information on supplements out there and I don't blame you for being confused about where to start!

In this episode, I discuss the basics of supplementation and whether or not they are worth the hype. I talk about the different types of supplements, how to choose the right ones, and how to be sure that you are getting a quality product while avoiding scams. I  also share some of my personal favorite supplements and why I take them.

The goal of this episode is to help you to make informed decisions about whether or not to supplement your diet. 

I reference some websites, books and supplements that I take and you can find them all linked here:

-Examine.com is the largest database of nutrition and supplement research on the Internet.

Guilt is something that everyone struggles with, especially when trying to reach a physique goal and better your life. What if I told you that a change in perspective can help decrease the guilty feeling you get after eating pizza or missing a workout?

In this episode I am going to share my perspective when it comes to guilt and how I believe it is holding you back from reaching your goals. I am going to give you some helpful tips and send you off with homework that will bring you one step closer to reaching your goal.

You’re focusing on the wrong thing in your fat loss journey…You're focusing on your symptoms instead of why you're experiencing them in the first place!

It's important to acknowledge your symptoms, but those aren't the answer. The answer only comes from digging deep into the root cause of your problems.

That means asking yourself...

"What's causing my bloat?"

"Why do I have so much trouble losing weight?"

"What's making me feel tired all of the time?"

Only once you've asked yourself these questions will you find the answer. And finding the answer has you one step closer to the solution!

You deserve answers for all your symptoms. You deserve to feel amazing, no matter how old you are or what your body is going through.

On today's episode, I am sharing the 5 hormones that affect fat loss and what you can do to balance them naturally to get you feeling and looking amazing.

There are so many trends out there that claim to “help you lose weight”, one of them being cycle syncing and another being coming off of birth control, both very individualized topics. In this very special episode, myself and our first guest ever, Jamie Pelton, debunk these “trends” for you. 

We cover everything from what cycle syncing is and how to utilize it, to how your birth control effects your body & weight loss. We even end the episode with a very eye opening message to set you up for success!

Jamie helps give us such a positive outlook on what can feel like an overwhelming topic. Let’s give her a follow and support her podcast!

If you feel like you're running out of time to make a change before summer, this episode will give you three habits to implement that will help you lose inches over the next few weeks! This is NOT a how to lose weight as fast as possible episode. If thats what you’re looking for, you’re in the wrong place. It is possible to lose inches without seeing a drastic change on the scale! So if you are ready to make changes that last, this is where you should be 🖤

It is impossible to reach your goals without being prepared. In this episode I am giving you the EXACT meal prep method I use and give to my clients, straight out of my nutrition guide! I am going to walk you through the entire process, starting from how to make a grocery list to how to prep your meals. 

This episode comes with a lot of links to set you up for success. Nothing I link is necessary, but recommended only to elevate your experience.

Hi I'm Rachel & I've been personally victimized by yo-yo diets 😭 There are so many "quick fixes" out there which are really misleading and can cause negative health affects. It's time to say good-bye to them for good!

This podcast is called diet starts never because your relationship with food and your diet should be one that feel good to you, always. You should be taking the time to learn what foods you love and make you feel good. You’ll learn that you can indulge in moderation and once you ALLOW yourself to live with that balance, you will never have to start over on a Monday again.

On this episode I will be debunking the most popular "fad" diets and leave you with my top tips to lean out, tone up and burn belly fat for good.

Fat loss is not as simple as being in a calorie deficit. If you are struggling to lose weight, your first instinct is to eat less because you were told need to be in a calorie deficit to lose weight, right? Unfortunately it is so much more than that and if you are experiencing weight loss resistance, your body may be giving you signs that something else is wrong. 

The goal of this episode is not to tell you how to lose weight. It is to make sure you are healthy. Without your health, you have nothing!

I am going to teach you about an important term called biofeedback which will help you better understand if your body is functioning properly. You cannot ask your body to lose weight, if you are not giving it the bare minimum of what it needs. 

When you experience positive biofeedback, your body will be set up for a successful fat loss, but more importantly it will be healthy.

If you ever lost weight and then gained it back just as quickly, it’s most likely because you never gave your body the chance to learn how to maintain the weight loss it experienced.

This episode is going to explain why you need a weight loss break to lose weight as well as how to make sure you don’t gain the weight back that you worked so hard to lose.

Did you hear the news? You don’t need to be trying to lose weight 24/7/365… Shocking. I know.

Health is in & restrictive diets are out. It is time to give your body & metabolism a break so you can become healthier than ever while crushing your fat loss goals.

The process to get there is called Reverse Dieting. In todays episode we’re going to cover:

• What a reverse diet is
• Why you need to do one to lose weight
• Who qualifies for one
• Action steps on how to get started

Whether or not you set a New Year resolution, chances are you have fitness goals you want to reach this year. In this episode I am revealing my top 5 non-negotiable habits you need to incorporate into your life if you want to lose fat and keep it off. Not only will these habits help you maintain a lean physique year round, but they will get you healthy which matters more than anything! 

Welcome to the last Diet Starts Never episode of 2022! If you have set a New Year’s resolution (or any goal) in the past and failed to stick with it, this episode is going to give you the clarity you need to make this the last (health & fitness related) one you set ever.

On this episode we cover:

• Why New Year’s resolutions set you up for failure
• How to set goals that you actually follow through with
• The reason why you don’t need to “end the year strong”
• & finally: I give y’all my proven Goal Setting & Accountability guide for FREE as a little Holiday gift to say thank you for another great year.

The holidays are supposed to be a time where we connect and celebrate with our loved ones. We take off from work, we travel, we gather, and we… EAT! Unfortunately most of us have a negative association with what is supposed to be such a wonderful time because we tend to overeat and feel super guilty after.

I'm here to tell you that this is the LAST holiday season you’re going to feel guilty. In fact, you can still lose weight through the holidays (yes I said it!).

Stick around until the end to learn more about my MASSIVE Black Friday sale and how I can help you lose inches of belly fat BEFORE the new year 🥳

DM me “BLACK FRIDAY” on instagram to learn more.

Do you think you're doing everything right to lose weight, but the scale doesn't seem to budge? Chances are, you're missing something. There are so many weight loss tips out there and who knows what to believe anymore? I've created a list of the top 10 reasons why you might not be losing weight. 

This list was created with your health in mind. My goal as a fat loss coach is to teach you the best way to reach your goal in the healthiest and most sustainable way. If you are struggling to lose weight, finding the right support and plan will make all the difference. 

Being toned means having lean muscle mass and a low enough body fat percentage so that muscle is visible. You can't get toned without lifting some damn weights. Listen up to learn what type of exercise will help you lose fat and how to utilize progress overload to maintain that fat loss while building a toned physique!

What is metabolism? We all know we have one and it has something to do with how we lose and gain weight, but what the f*ck is it anyway? What does it do?

If you have ever blamed a weight loss or gain issue on your metabolism, then this is THE episode for you. You’re going to get super cozy with your new BFF metabolism and understand the ins and outs of how she works to keep your body functioning as well as how metabolism affects your weight loss and gain.

Fat loss is not easy, so let's set you up for success with the knowledge you need to reach your physique goal and maintain it for life.

If you learned something in this episode, please share with a friend.

Do you feel like you have absolutely no idea what to do when it comes to nutrition? This episode is going to help you ditch the "diet" mentality while understanding how your body works. 

We’re going to get to the bottom of what ruined your relationship with food, learn the proper way to reach a weight loss goal and I'll even give you some action steps to get started right away.