Fit Chicks and Hormones

Struggling with menopause weight gain despite eating less and exercising more?

This episode reveals why food tracking is a game-changer for women in perimenopause and menopause—and why most people are doing it completely wrong.

[0-5 mins] Why Menopause Changes Everything

• How declining hormones (estrogen, progesterone, testosterone) sabotage weight loss
• Why traditional "eat less, move more" backfires during menopause
• Signs your metabolism has downshifted to survival mode

[5-12 mins] What Food Tracking Actually Reveals

• The shocking truth about how little most women are eating (hint: way under 1200 calories)
• Why you need 100+ grams of protein (not the 40-50 most women get)
• How to balance blood sugar to stop afternoon cravings
• Real examples: Why that "small" handful of nuts has 70 calories

[12-18 mins] The Right Way to Track & Lose Fat

• Week 1: Track current intake and observe energy, sleep, cravings
• How to calculate your true maintenance calories (body weight x 14-15)
• The strategic fat loss approach: 6-12 week cycles with maintenance breaks
• Why eating MORE might be the key to finally losing weight

Pick up a copy of my FREE Macro Tracking Guide here --https://drive.google.com/file/d/15fx0hucN6EUr_TbwfJqKkdMGXhsKYbA9/view?usp=sharing

Feeling exhausted, stuck, and like your body just isn’t responding anymore—no matter how "healthy" you're trying to be?

In this episode, I am digging into how burnout impacts your hormones, metabolism, and ability to lose weight in midlife.

I’m sharing my own experiences as a busy woman, what signs to watch for, and simple daily habits that help your body feel safe again—so it can finally let go of stress, inflammation, and stubborn fat.

If you’re tired of being tired and ready to feel like yourself again, this one’s for you.

Think creatine is just for bodybuilders or guys at the gym? Think again.

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In this episode, we’re diving into the powerful (and often overlooked) benefits of creatine for women in perimenopause and post-menopause.

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If you’re struggling with muscle loss, fatigue, brain fog, or just feeling like your workouts aren’t giving you the results they used to — this might be the missing piece.

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You’ll learn:

--What creatine actually is and how it works in the body

--Why it’s especially helpful during midlife hormonal shifts

--The connection between creatine, brain health, and even Alzheimer’s prevention

--How it supports strength, energy, recovery, and metabolism

--How to start taking it (and what side effects to watch for)

--Why food alone probably isn’t enough — and the supplement I personally use and trust

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Whether you're new to supplements or just want to feel stronger, sharper, and more confident in your body — this episode will help you understand if creatine is right for you.

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➡️We use Creatine from Legion-- the best clean products out there!

Check them out and use the code: 𝐅𝐢𝐭𝐂𝐡𝐢𝐜𝐤𝐚𝐧𝐠 to save 20%! -- https://legionathletics.rfrl.co/1pnqz

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🚨Don’t forget to subscribe and leave a rating and review!

Ever feel like you're doing all the workouts but not seeing results—or just feeling drained after?

In this episode, I’m breaking down what to eat before and after your workouts to support energy, recovery, and muscle maintenance in midlife.

I talk about:

✨ How protein + carbs help you fuel up and recover

✨ Why skipping meals or fasted workouts can backfire in menopause

✨ Simple, hormone-supportive meal ideas for busy days

✨ How to eat in a way that boosts results and protects your metabolism

If you’re tired of feeling stuck or sore, this one’s a must-listen. It’s time to fuel your body smarter and feel strong again!

If you’re in peri or post-menopause, struggling with weight loss, belly fat, or feeling “softer” than you used to, protein could be the missing piece!

Today on the podcast, I’m diving into why protein is CRUCIAL for muscle, metabolism, and fat loss as we age.

Here’s the deal: after 30, we start losing muscle, and that loss speeds up after 60. Less muscle = slower metabolism = harder to lose weight.

But strength training + enough protein can change everything! 💪

I’ll cover:

✔️ How much protein you actually need (hint: probably more than you think!)

✔️ The best ways to hit your protein goals without feeling overwhelmed

✔️ Why eating more protein can help reduce cravings & balance blood sugar

✔️ The signs you’re NOT getting enough

If you’ve ever wondered why weight loss feels harder now, or if you’re eating enough protein for your goals, this episode is for YOU!

🎙️Tune in, subscribe, and share with your girlfriends—because the more we know, the stronger and healthier we stay! 💕

🚨Don’t forget to subscribe and leave a rating and review!

If you’ve been dieting for years but nothing seems to work anymore, especially in menopause, you’re not alone.

In this episode, I am breaking down why cutting calories and restricting food is actually making weight loss harder—not easier—thanks to hormonal changes that slow metabolism, increase fat storage, and trigger binge-restrict cycles.

I’ll explain why your body is holding onto fat, how undereating affects cortisol, thyroid, and muscle mass, and what you should do instead to reset your metabolism.

Plus, I’ll share details on my upcoming masterclass, where I’ll teach you exactly how to eat in a way that supports fat loss—without extreme dieting.

Are you feeling bloated, exhausted, achy, or struggling with stubborn weight that won’t budge—no matter what you do?

It’s not just aging… it’s inflammation.

In this episode, I am breaking down the sneaky ways inflammation creeps into your body, how it’s wrecking your metabolism and hormones, and—most importantly—what you can do about it.

I’ll walk you through the most common (and surprising!) symptoms of inflammation, the everyday foods and toxins fueling the fire, and the science of what happens when you start removing these triggers for just 21 days.

Message me if you are interested in the 21 Anti-inflammatory Guide to give this a try on your own!!

🚨Don’t forget to subscribe and leave a rating and review!

Feeling like midlife means settling for weight gain, fatigue, and frustration? Think again!

In this episode, I’m breaking down why your 40s, 50s, and beyond are actually the perfect time to transform your health.

Struggling with weight gain, low energy, or brain fog in perimenopause or menopause?

In this episode, we’re diving into natural, plant-based peptides—what they are, how they work, and why they’re a game-changer for menopausal women.

Learn how peptides can help with fat loss, muscle retention, metabolism, energy, and mood—without harsh medications or extreme diets.

Forget the juice cleanses and extreme detoxes—your body needs daily support to eliminate toxins naturally! In this episode, I’m breaking down simple, effective ways to help your body detox every day without the crash, cravings, or wasted money on fad cleanses.

🔥 What You’ll Learn in This Episode:
✔️ Why quick-fix detoxes don’t work (and what to do instead)
✔️ The best daily & weekly detox habits to keep your body feeling amazing
✔️ How castor oil packs support liver health, digestion, and hormone balance
✔️ Easy swaps to reduce toxic load from food, skincare, and home products

🎧 Tune in now to learn how to naturally detox without the gimmicks!

📩 Got questions or need product recommendations? Send me a DM!

In your 40's, 50's or 60's and struggle to see that scale move no matter what you do?

In this episode, I share 6 things that need to be in check before you will see progress!

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In this episode I talk about how sugar impacts your body and keeps you from losing weight, especially if you are in your 40's 50's and 60's.

You can join my FREE 7 Day No Sugar Challenge here ==> https://fit-chick-express.kit.com/nosugar

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In this episode, I share MY tips and tricks to help me get through the Holidays feeling great and being able to truly enjoy time with family and friends.

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Do you ever feel like eating out is a minefield when you're trying to stay on track with your health goals?

In this episode I’m breaking it all down: how to enjoy those restaurant meals without derailing your progress, messing with your hormones, or upsetting your gut health.

Menopause is already a time of big changes, and what you eat plays a HUGE role in how you feel—and whether you keep seeing those results you’re working hard for. 🥗

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Feeling sluggish, struggling with weight gain, or noticing muscle loss during menopause? It’s not just a phase—it’s your body calling for more of a critical nutrient: protein. In this episode, we’re diving into why protein is a powerhouse for women in menopause. From boosting your metabolism and supporting muscle tone to stabilizing blood sugar and balancing hormones, protein does it all.

Whether you’re navigating hot flashes, mood swings, or stubborn weight, understanding the role of protein could be a game-changer for your health. Tune in to learn how to fuel your body, feel stronger, and thrive in this incredible stage of life. Don’t miss it—your future self will thank you!

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The scale can be friend or foe-- it all depends on how you use it.

In this episode, I explain how you can establish a healthy relationship with the scale and use it as a guide as you move through your healthy lifestyle journey to sustainable weight loss.

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While the holidays are filled with family and joy, they are also filled with lots of goodies-- which can lead to weight gain if not tackled properly!

In this episode, I share HOW to get through the holidays without gaining an extra 10 pounds!

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I truly believe that you MUST start with lifestyle changes when it comes to balancing your hormones and feeling your best. But I also feel that sometimes we need just a bit more support for our ever-changing bodies...

Listen to find out what supplements are right for you!

If you want a copy of these supplements, message me SUPPLEMENTS and I willl share them with you.

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Do you find yourself doing all the same things to try and lose weight but nothing is working? Maybe you are in the "wrong" phase for fat loss?

Check out this episode to learn the RIGHT Way to lose weight while going through Menopause!

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I am excited to share Tammi's story in a way to inspire other women to see that there is light at the end of the tunnel and you CAN feel good in your body again!

I am so excited to share with you this episode with Lizzie Brown, the CEO and co-founder of Yoga Wake Up-- a a mobile app that infuses mornings with movement, joy, and gratitude in the first minutes of waking up.

Lizzie is on a mission to help you get rid of your traditional alarm clock and replace it with conscious audio-guided yoga and meditation in bed, for better sleep and ultimately, better mornings.

Struggling to lose weight in menopause? Check your SHMECD! If it's off, it means your hormones are a mess!

Listen up to learn HOW to fix your SHMECD so you can finally see that number on the scale drop!

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One of the top 3 things that I hear women in their perimenopausal and menopausal years complain about is BELLY FAT!

Dive into this episode to find out why it's happening and what you can do about it!

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Want to know what I don't recommend you do when you are perimenopausal or menopausal? Check this episode out to find out!

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In this episode I will share with you what is causing inflammation in your body and how it affects Menopause and your weight loss efforts!

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In this episode, I explain how hormonal changes during menopause can disrupt your sleep and contribute to weight gain, particularly around the midsection. Learn actionable tips to improve your sleep quality, and ultimately take control of your body.

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In this episode, I dive into into how chronic stress elevates cortisol levels, disrupting estrogen and progesterone production, and exacerbating common menopausal symptoms like hot flashes, mood swings, and sleep disturbances.

Listen as I share practical strategies to manage stress effectively, including balanced nutrition, regular exercise, and prioritizing sleep.

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In today's episode, I talk about the often misunderstood macronutrient, CARBOHYDRATES!

If you are someone who shies away from eating carbs, listen up and learn WHY you need them and how to add them to your daily meals.

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In this episode, I talk about the process of replacing bad habits with healthier ones and offer practical strategies for creating positive change.

Let's get started!

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Confused about menopause? Not sure what is happening in each phase?

Let me educate you... listen to learn about the 3 phases and what you can do to feel your best in each stage and keep weight loss off!

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Protein is so important in our menopausal years and most women struggle to get enough in their daily meals.

If that woman is YOU, this podcast can help!

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Today's podcast I will be talking about the importance of blood sugar - not just for weight loss, but for overall health.

I explain what blood sugar is, its role in the body, and provide tips for controlling blood sugar levels through diet, exercise, and lifestyle habits.

Let's get started!

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Today's topic is one that will hit a bit differently.

We all think that in order to lose weight, we need to cut calories and workout more, but when your body and hormones are "off" this won't work!

Listen up to find out what WILL work!

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Check out this interview with one of my star clients, Candice! She came to me with gut issues, IBS and wanting to drop some weight.

Listen up to see how we healed her gut and she can now travel worry-free!

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Hey there, welcome to my 100th episode! It's been quite the journey to reach this milestone, but here we are!

In this episode, you will discover how nutrition can break through a weight loss plateau.

Learn about the science behind stubborn weight, hormonal influences, and effective dietary strategies.

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Day #5 We are talking about Everyday Toxins that are affecting our ability to lose weight. 

During menopause, I already talked about the hormonal shifts- dropping levels of estrogen, progesterone and testosterone and how they make it more challenging to lose weight.  

But what many don't realize is that everyday toxins lurking in our environment can further complicate things by mimicking hormones and disrupting our hormonal balance. 

Listen up to learn more...

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Day #3 - Sleeping Your Way to Weight Loss: How Poor Sleep Hinders Progress in Menopause

Sleep plays a crucial role in overall health and well-being, and it's even more critical during menopause when managing weight can be challenging, but in this episode, I will share HOW you can get better sleep!

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Day #4 Chronic Stress and how it sabotages your weight loss goals. 

We all know that stress is not going anywhere!

Our lives overall are just higher stress than they were 30 years ago. So if we live in a world of ongoing stress, we have to find a way to manage it, or it will literally kill us. 

Listen and learn!

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Today I am talking about Muscle Loss & Metabolism: Why Weight Training Matters in Menopause

So I understand that some of you may be like “ugh, I hate working out!"

But I am here to try and convince you just how important it is and in doing so, hopefully, you will give it a try and enjoy it! 

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Welcome to the 5 Lifestyle Hacks for Menopause & Weight Loss!

I will be talking about the 5 ways you can break through that resistant menopause weight and get to a place where you feel better in your body!

Day #1 -- Nutrition & Fueling your Fire to Breakthrough Weight Loss Resistance!!

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Join me for some of my FAQ's and then touching base on Testosterone Replacement Therapy.

Q & A - First question: I don’t like to cook separate meals for my family, so I just eat what they are eating. How can I make this easier so I can reach my goals.
Next question: Why am I doing all the same things I was before, but now I am gaining weight.
Last Question –Can you touch on supplemental testosterone? I've been doing pellets but don't like the side effects… ======

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Are you curious about fasting? Maybe you have wanted to give it a try? In this episode, I talk about WHY it may not be the thing for you if you are experiencing menopausal symptoms.

Check it out!

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