Are you constantly starting over every Monday? Feel like you have to do everything perfectly — or not at all? You’re not alone.

In this episode, we’re breaking down one of the most common traps that holds women back from reaching their health, weight loss, and body composition goals: all-or-nothing thinking.

We’ll unpack:

• What all-or-nothing thinking actually is (and how to spot it)
• Why perfectionism keeps you stuck and inconsistent
• How obsessing over the scale can blind you to real progress
• What the research says about breaking this mindset pattern
• The truth about consistency vs. perfection
• Why small, “imperfect” habits compound into big results

Plus, you’ll walk away with simple mindset tools to stop self-sabotaging and start making progress that actually sticks.

Thanks for listening, we hope you enjoyed it.

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Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30.

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Check at our website and blog.

Grab our free mini course - The REAL Reason you can't lose weight

Want to start boosting your metabolism today? Buy our $79 DIY, self-paced "Master Your Metabolism" course.

Want customized plan for boosting your metabolism? Learn more about our 1:1 coaching

Is too much protein bad for your kidneys? Will your body “waste” anything over 30 grams in a meal? In this week's episode we’re busting the most common myths around protein intake—especially the fear of overdoing it. The truth is, most women aren’t eating enough protein, and it could be the missing link in your fat loss, energy, and hormone health.

In This Episode:

• Why the “protein hurts your kidneys” myth isn’t backed by science (unless you have kidney disease)
• The truth about how much protein your body can use in one sitting
• The powerful non-muscle benefits of eating more protein: blood sugar, satiety, metabolism, and more
• Why most women are under-eating protein—and how that’s harming fat loss and health
• A reality check on carb and fat overconsumption vs. protein intake
• What it would actually take to eat a dangerous amount of protein (hint: it’s a LOT)

Thanks for listening, we hope you enjoyed it.

Grab our FREE fast food guide here.

Book a FREE strategy call here.

Reserve your spot with a Couture Coach: Buy a 1:1 coaching package

Sign up for our FREE newsletter here.

Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30.

Follow us on Instagram @couture_fitness_coaching

Check at our website and blog.

Grab our free mini course - The REAL Reason you can't lose weight

Want to start boosting your metabolism today? Buy our $79 DIY, self-paced "Master Your Metabolism" course.

Want customized plan for boosting your metabolism? Learn more about our 1:1 coaching

In this episode of the Boost Your Metabolism After Age 30 Podcast, we’re discussing what’s changed — and what hasn’t — in the world of fitness, nutrition, and metabolism. We're sharing where our perspective has evolved, based on the latest research, personal experience, and real client results.

Whether you're navigating weight loss, metabolic health, or just trying to feel better in your body, this episode offers new insights and actionable takeaways.

In This Episode, We Cover:

1. Latest Research Regarding GLP-1 Medications (Ozempic, Mounjaro)
   • Why these aren’t muscle-wasting quick fixes when used correctly
   • The promising metabolic benefits of tirzepatide
   • Why these drugs are now preferred for diabetes treatment
   • The non-negotiables: lifting weights, eating enough protein, and not slashing calories
2. Cardio (Zone 2 in the Spotlight)
   • Why we’re loving Zone 2 cardio right now
   • How it helps regulate blood sugar and appetite
   • Why it’s a complement to strength training, not a replacement
3. Clean Eating (And the Role of Food Quality)
   • Why “macros over everything” doesn't always work
   • How whole, minimally processed foods can improve results — even at the same calorie level
   • The underestimated impact of food quality on hunger, metabolism, and muscle building
   • Our 80/20 rule for a flexible but nourishing diet

Thanks for listening, we hope you enjoyed it.

Grab our FREE fast food guide here.

Book a FREE strategy call here.

Reserve your spot with a Couture Coach: Buy a 1:1 coaching package

Sign up for our FREE newsletter here.

Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30.

Follow us on Instagram @couture_fitness_coaching

Check at our website and blog.

Grab our free mini course - The REAL Reason you can't lose weight

Want to start boosting your metabolism today? Buy our $79 DIY, self-paced "Master Your Metabolism" course.

Want customized plan for boosting your metabolism? Learn more about our 1:1 coaching

In this episode, we’re busting one of the biggest nutrition myths out there: that carbs are bad for you.

Carbs have been demonized thanks to trendy diets like keto and years of diet culture telling us to cut, restrict, and fear entire food groups. But the truth? Carbs are not evil. In fact, they’re essential for energy, performance, metabolism, muscle building, and even thyroid health—especially for women over 30.

If you’ve been stuck in the low-carb cycle, constantly tired, and not seeing progress, this episode is for you. We’ll explain the real role carbs play in your health and how to incorporate them in a smart, balanced way.

What You’ll Learn in This Episode:

✅ Why diet trends love demonizing one food group at a time (and why carbs became the latest target)
✅ The role of carbs as your body’s fastest and preferred energy source
✅ Why carbs are crucial for building and maintaining muscle
✅ The link between low-carb diets and thyroid issues in women
✅ How carbs impact T3 hormone conversion and overall thyroid function
✅ How many carbs you might actually need per day (hint: it’s probably more than you think)

Thanks for listening, we hope you enjoyed it.

Grab our FREE fast food guide here.

Book a FREE strategy call here.

Reserve your spot with a Couture Coach: Buy a 1:1 coaching package

Sign up for our FREE newsletter here.

Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30.

Follow us on Instagram @couture_fitness_coaching

Check at our website and blog.

Grab our free mini course - The REAL Reason you can't lose weight

Want to start boosting your metabolism today? Buy our $79 DIY, self-paced "Master Your Metabolism" course.

Want customized plan for boosting your metabolism? Learn more about our 1:1 coaching

Spring cleaning isn't just for your house! In this episode, learn how to refresh your fitness space, organize your kitchen, and reset your mindset for better results.

Why Spring Cleaning Matters for Your Fitness Journey

• Studies show a clean, organized environment reduces stress, improves decision-making, and increases motivation
• Removing clutter helps reduce decision fatigue and makes healthy choices easier
• Setting up your environment for success makes forming new habits much more achievable

Spring Clean Your Fitness Space

• Declutter your workout drawer - keep only what fits and feels good
• Audit your sports bras, workout tights, and other gear - toss anything stretched out, stained, or uncomfortable
• Consider investing in quality, supportive workout clothes that make you feel confident
• Check your equipment - repair or replace anything broken, worn out, or unused
• Good investments: adjustable dumbbells, resistance bands, a workout bench

Refresh Your Kitchen

• Clean out expired food from pantry and fridge
• Purge freezer of items older than a year to make space for healthy meal prep
• Organize food storage containers - toss mismatched lids and consider upgrading
• Invest in quality measuring tools and a food scale to make meal prep easier
• Stock up on healthy proteins, including high-quality protein powder (First Form and Optimum Nutrition recommended)

Reset Your Mindset

• Let go of quick fixes - crash diets and "magic solutions" don't work long-term
• Sustainable habits consistently practiced will always outperform extreme approaches
• Abandon all-or-nothing thinking - progress comes from consistency, not perfection
• Stop demonizing food categories (especially carbs!)
• Embrace balance: protein for muscle, quality carbs and fats for energy, and flexibility for sustainability

Spring Reset Challenge Announcement

Join our 12-week program designed to help you optimize your fitness and nutrition habits:

• Structured custom workout plan
• Personalized nutrition guidance
• Weekly check-ins and coaching
• Education on balanced nutrition and effective workouts
• Starting April 1st - limited spots available!

Remember: Spring is the perfect time to hit the reset button on your health habits. Every small step you take adds up to big results!

Thanks for listening, we hope you enjoyed it.

Grab our FREE fast food guide here.

Book a FREE strategy call here.

Reserve your spot with a Couture Coach: Buy a 1:1 coaching package

Sign up for our FREE newsletter here.

Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30.

Follow us on Instagram @couture_fitness_coaching

Check at our website and blog.

Grab our free mini course - The REAL Reason you can't lose weight

Want to start boosting your metabolism today? Buy our $79 DIY, self-paced "Master Your Metabolism" course.

Want customized plan for boosting your metabolism? Learn more about our 1:1 coaching

In this episode Jo and Lauren share their firsthand experience with a 12-week fitness and nutrition challenge—what worked, what surprised them, and why the biggest transformations aren’t just about the scale. They break down the structure of their plan, including strategic nutrition, weightlifting, cardio routines, and the game-changing accountability of weekly coaching check-ins.

But here’s the real takeaway: lasting change doesn’t happen overnight—it happens when you commit to a structured plan and show up for yourself. That’s why they’re launching the Spring Reset Challenge, starting April 1st! This 12-week program is designed to help you build muscle, burn fat, and finally reset your habits for good. Expect custom workout plans, personalized nutrition guidance, expert coaching, and—because a little motivation never hurts—a cash prize for the biggest transformation.

If you’ve been feeling stuck, struggling with consistency, or just need a solid plan to follow, this is your chance to get real results. Tune in and find out how you can join the challenge!

Thanks for listening, we hope you enjoyed it.

Grab our FREE fast food guide here.

Book a FREE strategy call here.

Reserve your spot with a Couture Coach: Buy a 1:1 coaching package

Sign up for our FREE newsletter here.

Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30.

Follow us on Instagram @couture_fitness_coaching

Check at our website and blog.

Grab our free mini course - The REAL Reason you can't lose weight

Want to start boosting your metabolism today? Buy our $79 DIY, self-paced "Master Your Metabolism" course.

Want customized plan for boosting your metabolism? Learn more about our 1:1 coaching

In this episode, Jo dives into a topic that so many women can relate to—how to combat the "mom bod" and build your strongest, most resilient physique in your 40s and beyond. We believe that all bodies are beautiful and powerful, but if you're feeling like your strength, energy, and muscle tone aren't what they used to be, there are actionable steps you can take to feel and function at your best.

In this episode, we cover:
✅ How aging impacts muscle tone, metabolism, and body composition
✅ Why muscle loss affects longevity and overall health
✅ The five key strategies for building a strong, fit body:

00:12 Understanding the Mom Bod

01:07 Importance of Muscle and Strength

02:04 Five Key Strategies for a Stronger Physique

02:24 Strategy 1: Start Lifting Weights

04:12 Strategy 2: Eat More Protein

06:23 Strategy 3: Add Cardio to Your Routine

07:47 Strategy 4: Moderate Alcohol Consumption

08:58 Strategy 5: Fine-Tune Your Nutrition

11:58 Conclusion and Exciting Announcements

Thanks for listening, we hope you enjoyed it.

Grab our FREE fast food guide here.

Book a FREE strategy call here.

Reserve your spot with a Couture Coach: Buy a 1:1 coaching package

Sign up for our FREE newsletter here.

Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30.

Follow us on Instagram @couture_fitness_coaching

Check at our website and blog.

Grab our free mini course - The REAL Reason you can't lose weight

Want to start boosting your metabolism today? Buy our $79 DIY, self-paced "Master Your Metabolism" course.

Want customized plan for boosting your metabolism? Learn more about our 1:1 coaching

In this episode Jo interviews Dr. Jessica Brown, an expert in exercise science from Carroll University. Dr. Brown discusses the concept of exercise as medicine, detailing how physical activity can prevent and treat chronic diseases such as diabetes, hypertension, and cancer. They cover exercise guidelines, the benefits of different types of exercise like strength training, cardio, and HIIT, and the importance of making exercise a habit. They also discuss the role of exercise during cancer treatment and in improving mental health, explaining that the benefits of exercise go beyond weight management.

00:00 Introduction and Guest Introduction

00:11 Exercise as Medicine: An Overview

01:02 The Benefits of Exercise

02:54 Exercise Guidelines and Recommendations

10:40 Exercise Types and Their Benefits

27:18 Exercise During Cancer Treatment

35:12 Exercise and Mental Health

37:14 Practical Tips and Final Thoughts

Thanks for listening, we hope you enjoyed it.

Grab our FREE fast food guide here.

Book a FREE strategy call here.

Reserve your spot with a Couture Coach: Buy a 1:1 coaching package

Sign up for our FREE newsletter here.

Follow us for more tips, tricks, and support in our private Facebook Group, Boost Your Metabolism After Age 30.

Follow us on Instagram @couture_fitness_coaching

Check at our website and blog.

Grab our free mini course - The REAL Reason you can't lose weight

Want to start boosting your metabolism today? Buy our $79 DIY, self-paced "Master Your Metabolism" course.

Want customized plan for boosting your metabolism? Learn more about our 1:1 coaching