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Strong Mama's Mind-body Nutrition & Fitness

Strong Mama's Mind-body Nutrition & Fitness

By Natalie Guevara
A Mind-Body Nutrition & Fitness podcast for women struggling with symptoms of hypothyroidism, Hashimoto's, or PCOS. This is the place to feel seen, understood and supported through weekly content around the S.T.R.O.N.G Method; strengthen, transform, build resilience through ownership, nutrition and guidance. Each week Natalie Guevara, expert in female hormones, metabolism and hypothyroidism will share her expertise, personal experience and over a decade of coaching knowledge to provide you will value driven tips, strategies and coaching so you can feel confident in your body and your life.
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Episode 75: On trusting yourself, trusting the process and the true transformation

Strong Mama's Mind-body Nutrition & Fitness

Episode 75: On trusting yourself, trusting the process and the true transformation

Strong Mama's Mind-body Nutrition & Fitness

Episode 82: The most influential nutrition tool you're probably missing
If you're struggling to implement, maintain or even start your nutrition journey, listen up. This is the tool you're likely missing that will change the game!
May 09, 2022
Episode 81: Troubleshooting your Tracking for Better Results!
Part II on tracking! Make sure you listen to episode 80 on tracking your food to get the most benefit out of this episode! Mentioned in todays episode: Episode 71: Macros Made Easy  Episode 72: Phases of Nutrition Grab your FREE guide, 5 Keys to Balancing your Hormones! Follow on IG! @nataliebrookeguevara
April 25, 2022
Episode 80: Is your tracking (or lack of) keeping your from results?
Today I am super excited to chat with you about tracking your food, and the mindset you hold around it! In this episode we trouble-shoot why you may avoid tracking, and how if can benefit you in seeing your desired health and fitness outcome. Referenced in this episode: Episode 71: Macros Made Easy Download the 5 Keys to Balancing your Hormones Join the FREE FB Group Stay connected with me! Follow on IG: @nataliebrookeguevara 
April 21, 2022
Episode 79: Slowing Down to Speed Up
Today I am sharing a live coaching call on mindset around slowing down to speed up. I hope this reasonates and is helpful for you! Stay in touch! IG: @nataliebrookeguevara 
April 12, 2022
Episode 78: A reflection of the past 15 years and a huge transformation!
Celebrating a 15 and a 13 year old birthday this past weekend has set me up for a huge reflection! I decided to share a little more into todays episode of some huge shifts and many transformations along the past 15 years in my journey into health and happiness. Stay connected! IG NatalieBrookeGuevara
March 30, 2022
Weekly Live Chat! Resilience
Join us on this weeks bonus episode with Natalie and Nicole on Resilience.
March 25, 2022
Episode 77: Restoring your Metabolism
Today I am sharing the number one thing most people are missing from their long-tern strategy... Are you struggling with a sluggish metabolism? Fatigue? Brain-fog? Excess weight gain? If you're struggling as to why you metabolism feeling like it just won't work... this episode is for you! Stay connected! IG: @nataliebrookeguevara 
March 21, 2022
BONUS Series! Episode 2: Expecting in the first trimester
Today I am sharing my expectations, and my reality around the first trimester. I hope you enjoy this bonus series, stay tuned for a new episode next week! Stay connected! Follow on IG: @nataliebrookeguevara 
March 16, 2022
Episode 76: Are you actually eating enough to reach you goals?
It can be conflicting to know what is the right answer to reach your health goals. I get it. Today I am shedding perspective on making sure your body is staying adequately fueled so you can actually lose weight, vs spinning your tires in mud in an effort to starve yourself. Stay connected! Join the Strong Mama's and Macros community! Follow on IG: @natalierbrookeguevara 
March 14, 2022
Weekly Coffee Chat! Motivation and how to get more of it!
Listen to this weeks coffee chat where Natalie and Nicole dive into motivation... what is it? What isn't it? And how do I get more of it? Stay in touch! IG: NatalieBrookeGuevara  Strong Mama's and Macros FB community
March 11, 2022
BONUS Series! We're Expecting! Episode 1: Struggles with infertility and getting here
Welcome to episode 1 of this special bonus series! I am so excited to be sharing this journey with you all. Throughout I will be sharing my personal journey, experience, knowledge and experience coaching pregnant and postpartum women. This series is intended to provide knowledge, inspiration and solidarity. It is not to replace medical advice! Stay connected! Join the Strong Mama's & Macros FB Group Follow me on IG! @nataliebrookeguevara 
March 09, 2022
Episode 75: On trusting yourself, trusting the process and the true transformation
Wow, so excited to share this gem of an episode with you today! This is a recorded interview with Joy as she willingly and transparently shares her journey into a 100lb weight loss... and why that's not the most important part! I'd love to hear how this resonates with you all. Stay in touch! Join the Strong Mama's & Macros community Follow on IG @nataliebrookeguevara 
March 07, 2022
Weekly Coffee Chat! Self compassion vs Discipline...
Welcome to the very first Weekly coffee chat with Nicole Hill of Nicole Hill Coaching! Each week we've decided to record our weekly chats to provide you with  Coaching Valuable topics and education Diversified perspectives!  This week we're chatting about self-compassion vs discipline... How to know which you need to get you closer to your desired result! Stay connected; IG @nataliebrookeguevara Join the Strong Mama's & Macros FB community
March 04, 2022
74: Why is Weight Loss Hard?
Why is weight loss hard... How can we simplify it? Episodes mentioned in the epsiode: Episode 73: Weight Loss Mindset Episode 72: Phases of Nutrition Episode 71: Macros Made Easy Join the Strong Mama's and Macros FB Community Follow on IG @NatalieBrookeGuevara
February 28, 2022
Episode 73: Weight Loss Mindset
Excited to chat with you today all about your dieting or weight loss mindset! Today we cover: Your internal belief systems that are holding you back Typical thoughts and beliefs around weight loss And what you may need to shift to break through. Episodes referenced: Episode 72: Phases of Nutrition Episode 71: Macros Made Easy Episode 57: The most important investment you can make for your health Stay connected! Join The Strong Mama's & Macros on FB Follow me on IG: @nataliebrookeguevara 
February 17, 2022
Episode 72: Phases of Nutrition (more than just a diet)
This weeks episode as all about the different phases of nutrition! I am excited to build off of Episode 71 and share all of the different ways we use macros to support our health and our goals. Mentioned in todays episode: Episode 71: Macros Made Easy Whoop Stay connected! Follow me on Instagram: @nataliebrookeguevara Join the free Strong Mama's & Macros Facebook community!
January 24, 2022
Episode 71: Macros Made Easy; how to calculate your macros.
Curious about macro tracking? Today we're breaking down what macros are...  Why they matter... How to calculate your own numbers. And more! Links mentioned in todays episode: Episode 45: Protein Queen of the Macros Episode 46: Carbs, Friend or Foe? Episode 47: Does Fat make you Fat? Stay connected! Join the free Strong Mama's & Macros Facebook Community! Instagram: @nataliebrookeguevara 
January 13, 2022
Episode 70: Resolutions vs Actionable Goals
Happy New Year friends! Todays episode is about putting action behind those New Years resolutions and goals! Download the free guide to support you in making 2022 the best year yet! Listen and let me know how you're taking your dreams and turning them into reality with Strategy Action and a path.  Stay connected! IG @NatalieBrookeGuevara Facebook The Strong Mama's and Macros FREE community 
January 06, 2022
Episode 68: Lessons from 2021
Happy Holidays! 2022 is almost here, but before it comes, what people have thought of 2021?! What life lessons have you learned in 2021? Life is a continuous learning experience. Throughout our lives we keep rising and falling, picking up important lessons along the way. Some of these lessons come from experience, yet there are others that we learn by watching others, reading blogs, or even listening to a podcast. Furthermore, there are many life lessons that we simply cannot learn until we face certain situations in life. A notable example is the inspiring story and biggest takeways of Natalie from this year which teaches you to be more confident, empowered, believing in yourself and many more! Tune into today’s episode to find out! Featured In This Episode: Get a free 30 minutes success strategy session here Stay Connected with Natalie: Website: Instagram: @nataliebrookeguevara Facebook: Natalie Guevara & Updog Wellness
December 27, 2021
Episode 67: Boundaries
Learning to set healthy boundaries takes time. It is a process. Boundaries are the limits or barriers that you set for yourself and personal relationships on how people will treat you, behave around you and what they expect from you. But do you know that BOUNDARIES help protect your mental, emotional and physical health? Well, that could be possible when you use it appropriately. They can help you make the most of your time, health, relationships and resources. Why is it important to set boundaries? Setting limits is not only for establishing healthier interpersonal relationships and connections, but to improve overall quality of life and in today’s episode Natalie will be sharing with us the five proven tips and ideas for establishing boundaries. Feature In The Episode: Episode 63: Healthy Habits for Holidays Episode 66: Self Sabotage and Sleep Stay Connected with Natalie: Website: Instagram: @nataliebrookeguevara Facebook: Natalie Guevara & Updog Wellness
December 20, 2021
Episode 66: Self-Sabotage and Sleep
Are you Sabotaging yourself? Self-Sabotage is when you wreck your own best-laid plans. On the outside, you may want to get healthy but on the inside, you’re compelled to get in your own way. In today’s culture, sleep and rest in general can be treated in very contradicting ways. On the other hand, expressing a sense of tiredness and a need for rest has become a cultural norm. While on the other, it has become a cynical type of status symbol to be busy that having time for rest must mean someone isn't working hard enough. Are You Self Sabotaging Your Sleep? What habits would you like to break? It’s very possible that a person could well be self-sabotaging their own sleep and in today’s episode you will be able to learn: Ideas to get better or adequate sleep How does sleep affect your health 9 kinds of negative things that happen when you don't get enough sleep The main causes of sleep deprivation Apps and wearables that track or monitor your sleep And so much more! Featured In The Episode: Episode 63: Healthy Habits for Holidays Stay Connected with Natalie: Website: Instagram: @nataliebrookeguevara Facebook: Natalie Guevara & Updog Wellness
December 13, 2021
Episode 65: Either or Thinking
Episode 65 • Either or Thinking Are you thinking about being more active? Why is it so hard to stick to good habits? How can we have the best intentions to become better, and yet still see so little progress which essentially causes us to continuously give up? It can be difficult to build healthy habits and that’s especially true if you want to stick with them for the long term. We now know how important consistency is, but clearly, as humans, we find it difficult to be consistent. It seems most people follow more of a ‘yo-yo’ or on-off approach to their health and fitness. But thankfully, there are few simple ways that you can use to build good habits and break bad ones. Tune into today’s episode as Natalie will be sharing with us some tips that can help you make progress with most of the goals you have for your health, work, and your life. Featured In The Episode: Episode 63: Healthy Habits for the Holidays Stay Connected with Natalie: Website: Instagram: @nataliebrookeguevara Facebook: Natalie Guevara & Updog Wellness
December 06, 2021
64: What you can be doing now for a healthier metabolism...
A quick little pep talk today on what matters now for a more flexible and responsive metabolism. Make sure to register for the FREE 5 Day Nutrition Reset We start MONDAY December 6th!
November 30, 2021
Episode 63: Healthy Habits for the Holidays
Today I am getting real strategic on how to navigate the holidays in a way that clearly aligns with how you wish to feel, your health, your goals, and ultimately your happiness. I am sharing 5 tips for staying on track this holiday season without restriction or crazy crash diets. Ready for even more? Download my complimentary check-list on how to stay healthy through the holidays. You can grab it HERE
November 22, 2021
Episode 62: Environment & lifestyle for results.
Your health and wellness are 80% environmental and lifestyle! Let's create conditions for success. 
November 15, 2021
Episode 60: A better night for a better tomorrow!
Wrapping up this 3 part series on routines! Enjoy!
October 27, 2021
Episode 59: Good morning, or a great morning?
All about morning routines! And not in the way you're probably thinking....
October 04, 2021
Episode 58: Don't Fail because it's Fall
Tools to stay on top of your success all fall long.
September 27, 2021
Episode 57: The most important investment for your health!
Let's chat about the biggest investment you can make for your health and fitness this fall!
September 23, 2021
Episode 56: Unlearning Old Tricks! On stress and emotional eating habits...
Let me know what habits you're trying to break! 
September 16, 2021
Episode 55: Defining your values for success.
Clearly defined values keep you on track and help create a clear foundation for decisions. Join us in the Strong Mama's and Macros Facebook group!
September 08, 2021
Episode 54: Meal Prep Magic
Simplify your meal prep this fall! Here's some of my favorite strategies! 
August 28, 2021
Episode 53: The fastest way to results isn't the hustle and grind...
Let's chat about how to move forward when you're impatient for results! 
August 23, 2021
Episode 52: The ONE thing to focus on to get results!
Welcome back! We're jumping right in for back to school, back to focus! Here's the ONE thing you can focus on! 
August 18, 2021
Episode 51: Body Positive
Would love to hear your thoughts in the Strong Mama's and Macros Community! Join the free challenge! 
July 12, 2021
Episode 50: Results! How to get them.
This week I am sharing a Facebook live from the Strong Mama's and Macros community all about results! Take a listen and share what you're implementing in the community.
June 21, 2021
Episode 49: Alcohol the most popular macro!
Let's chat about alcohol and how it can be a part of your fat loss journey! 
June 14, 2021
Episode 48: Healthy Summer Tips
Today we're chatting strategy for your healthiest, happiest summer! Share with us in the Strong Mama's and Macros community! 
June 02, 2021
Episode 47: Do fat make you fat? (episode 3 of the macro series!)
HEY! Make sure you're registered for the Macros Made Easy Webinar THURSDAY MAY 27th at 7pm EST! And while you're at it, join us in the Strong Mama's and Macros community on Facebook! 
May 25, 2021
Episode 46: Carbs, Friends, or Foe?
sign up for the free Macros Made Easy Masterclass! 
May 24, 2021
Episode 45: Protein, Queen of the Macros!
Today we're chatting about the importance of protein and ways to get a little more in your diet. Checkout for more ideas!
May 14, 2021
Episode 44: Breaking Free
I hope you enjoyed this interview! Grab a copy of the chapter here! As always, would love to hear your thoughts in the Strong Mama's and Macros Community!
April 13, 2021
Episode 43: Stress and Emotional Eating
You're not alone with your cravings! This weeks episode covers my own journey and real life strategies to deal with stress and emotional eating. Grab the Crush your Cravings guide at 
March 10, 2021
Episode 42: Macros Vs Calories
Replay from the Strong Mama's and Macros Chat! 
March 04, 2021
Episode 41: Why I hired a personal trainer for myself
Join us in the community!
February 25, 2021
Episode 40: Normalize F**ckin Therapy!
This is an AWESOME CHAT with Alexandra Skinner Walsh. She took time out of her busy therapy practice to chat with me about mental health during pregnancy, postpartum and beyond.  I hope you find some comfort in this episode in knowing that you're not alone and reaching out for support isn't weak, it' really damn strong! 
January 27, 2021
Episode 39: Nutrition Q & A
A replay of the Facebook LIVE q&a all about nutrition! 
January 27, 2021
Episode 38: When you're not feeling it....
Me too!  Join the community of other like minded moms! 
January 21, 2021
Episode 37: Cravings Crusher Part 4
This is the final episode in this mini series! Makes sure you check out all 4! 
January 19, 2021
Episode 36: STOP, DO this first!
Let us know in the group, what is your action item going to be? 
January 19, 2021
Episode 35: Stress Management
Today I am joined by Alison from Ignite Ur Wellness As a cancer survivor, she talks all about her shift into stress management and relief. I'd love to hear what you're going to implement, join the community 
January 19, 2021
Episode 34: Cravings Crusher Part 3 for more!
January 19, 2021
Episode 33: Cravings Crusher Pt 2
Head to the Strong Mama' community for a sample plan and template! 
January 13, 2021
Episode 31: When results are taking forever!
Let's talk about a plan in the Strong Mama's and Macros community! 
January 11, 2021
Episode 30: Navigating the Dark Years
Today on Episode 30 I chat with Amanda of Neat-Dough. Amanda gets vulnerable with us sharing a little about her 'dark years' and how she got to where she is today. Have a listen and let us know what you think! "My name is Amanda and as a mother of two young kids, I was looking for a screen-free activity that would challenge my own kids’ creativity, give them an outlet for their wild imaginations and encourage their development. The result....Neat-Dough! Each Neat-Dough kit includes homemade play dough and embellishments to create different themed scenes - all packaged in a fun reusable box. The Neat-Dough itself is safe, soft and not as crumbly as other dough you may encounter. Plus, it lasts a really long time! Neat-Dough kits provide hours of fun over and over again." Learn more about Neat-Dough at Join the community! 
January 08, 2021
Episode 29: Accountability and Support
Join the community 
January 08, 2021
Episode 28: Moderation through Macro Nutrients
Super excited to share this content with you guys! Make sure you head over to to grab some resources to help you this new year! 
January 06, 2021
Episode 27: Wellness and Energy
Join the community
January 05, 2021
Episode 26: Hi! I'm your host!
Learn more, 
January 05, 2021
Episode 25: All or Nothing
Join us in the community! 
January 05, 2021
Episode 24: 2020 Reflections 
December 31, 2020
Episode 23: How to stick those New Years Resolutions
I'd love to hear what yours are!!! 
December 31, 2020
Episode 22: Reverse Dieting
Join the community 
December 31, 2020
Episode 21: Power Words
What's your word for 2021? Join the Strong Mama's and Macros Community and let us know!
December 29, 2020
Episode 20: Merry Christmas! Let's move some positive energy in!
Join the community! 
December 26, 2020
Episode 19: Last minute healthy holiday gifts!
Hey! Let us know what you're gifting! Join the community!
December 24, 2020
Episode 18: Holly Jolly Treats!
Let's talk about how to ENJOY those treats! Let's talk about your thoughts in the community! 
December 22, 2020
Episode 16: Keto? Whole30? IF?
Let's talk about some different diets you may be considering for 2021! Join the community 
December 21, 2020
Episode 15: Gut Health & Resilient Children
Join us today for all things gut health with Jamie of Infinite Me Health! This is a fascinating conversation around gut health and raising strong children. Find out more about Jamie at And make sure you join the Strong Mama's Community and share what you took away! 
December 18, 2020
Episode 11: Why you aren't seeing results...
The is a replay from a Liftmas FB Live in the Strong Mama's and Macros community! Enjoy! 
December 16, 2020
Episode 10: Health & Habits
Today's episode is all about building healthy habits with Monica of Calibrate your Wellness! Make sure you share your takeaways in the Strong Mama's & Macros Community!
December 10, 2020
Episode 9: Staying on the Wagon
Join the community! 
December 10, 2020
Episode 8: Healthy Food Swaps
Here's my favorite 'swaps' or additions to your nutrition! Join the community
December 09, 2020
Episode 7: Keeping Food Fresh
Talking about keeping your prepped food fresh, and what I keep in my kitchen for easy meal prep! Join the community, let us know what's working for you! 
December 07, 2020
Episode 6: Sustainable and Satisfying Meal Prep
Today I am chatting with you about meal prep! Grab my free guide for more strategies and tips!
December 06, 2020
Episode 4: Anchor Actions
Join the community! 
December 04, 2020
Episode 5: How to get better sleep with your little one.
Today's interview is with Lauren of Tiny Transitions. Learn more about here and her sleep consulting services at
December 02, 2020
Episode 3: 5 Minute Action
Let's talk about taking 5 minutes to crush those goals!
December 01, 2020
Episode 2: Defining your why
Today we're talking all about why you want to achieve your goal! Head to to download your guide.
December 01, 2020
Episode 1: Realistic Goals for Hustlin' Mama's
Today we have a bite sized episode all about setting goals that realistically line up with the season you're in today.
November 30, 2020