Carrots 'N' Cake Podcast - TopPodcast.com

Latest Episodes:

Ep250: The Hidden Dangers of Chronic Dieting in Perimenopause with Vince Pitstick Oct 29, 2024

In this episode, Tina sits down with health and wellness coach Vince Pitstick to discuss why weight gain is so common for women in perimenopause. Vince explains how the usual advice to “eat less and exercise more” can backfire and reveals how stress impacts metabolism, making weight loss even more challenging. He also emphasizes the value of working with a coach and cautions that more information isn’t always better when it comes to achieving health goals. Vince discusses: - Why weight gain is so common in perimenopause - Why “eat less, exercise more” stops working - How your metabolism adapts to stress and why you gain weight - Why hiring a coach is essential to long-term success - Why more information is not better when it comes to your health - How to reset your body and metabolism - Details about his 4Fs process Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Vince Pitstick https://vidalcoaching.com/ Facebook: hhttps://www.facebook.com/people/Vidal-Coaching/100085701015260/ Instagram: https://www.instagram.com/vince_pitstick/ About Vince Pitstick: With over 18 years of dedication to health and wellness, Vince Pitstick stands as a testament to the power of evolution in the realm of holistic health. His journey, originating from humble beginnings as a personal trainer and nutrition coach for both competition and lifestyle clients, has blossomed into a role as a pioneer in functional and holistic nutrition coaching. In 2012, Vince channeled his passion and extensive knowledge into founding Vidal Coaching (known at the time as Nutrition Dynamic). This venture was more than a business; it was a mission to offer natural, client-focused care. From its inception, Vidal Coaching was not just a company but a beacon for those seeking a path to better health. Over the last decade, Vince has immersed himself in the intricacies of functional health. His relentless pursuit of knowledge and skill refinement led to the creation of the transformative 4F Process™, a comprehensive care plan for health and wellness. Today, Vidal Coaching stands as the largest one-on-one health coaching company in the United States. Its mission to impact global health, one client at a time, is not just a statement but a reality being actualized daily.

Ep249: How to Push Past Overwhelm and Take Charge of Your Health with Kathleen Klug Oct 22, 2024

In this episode, Tina chats with Kathleen Klug, a seasoned Holistic Health Coach with 40 years of experience in the fitness, health, and wellness space. Kathleen shares her insights on how small, sustainable behavior changes can help you overcome the overwhelm of taking control of your health. She highlights the importance of self-compassion and the power of showing up consistently, especially when weight loss is the goal. Kathleen also addresses the dangers of rapid weight loss and trendy 'magic shots,' offering strategies to improve negative thought patterns and develop a more positive, empowering mindset. Kathleen discusses: - Why behavior changes and kindness are essential to your results - How to get past the overwhelm of getting healthy - How to better show up for yourself when weight loss is your goal - The problem with rapid weight loss and “magic shot” trends - How to improve negative thought patterns and self talk - How to be “patient with the process” - Details about her book, Start with One Get Kathleen’s book, “Start with One”: https://kathleenklugbook.com/ SAVE 15% OFF PALEOVALLEY: https://www.paleovalley.com/?pc=pvpartners&oid=26&affid=882 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Kathleen Klug: https://kathleenklug.com/ Facebook: https://www.facebook.com/KKHealthCoaching Instagram: https://www.instagram.com/kathleenklughealth/ About Kathleen Klug: Kathleen Klug is a 40-year veteran in the profession of Fitness, Health, & Wellness, and currently serves as an (IIN) Holistic Health Coach, a Health Educator at Kaiser Permanente, and a Speaker. She is also the creator of the START with ONE eCourse, and author of the book, START with ONE - A Simple Approach to Upgrade your Health - Body, Mind, and Spirit. On these platforms, she inspires, informs, motivates, and walks alongside people on their journey to revitalizing their health and wholeness – body, mind, and spirit. Her approach is a holistic and integrated approach - considering all areas of ones’ life as a way to improve total wellbeing. Kathleen’s message and teachings on how to create a toolset to structure behavior change, alongside a healthy mindset and soulset - with a healthy dose of grace as one learns and grows - gives hope and a plan to help people overcome unhealthy behavior and thinking, to become happier and healthier humans.

Ep248: The Relationship Between a Dysregulated Nervous System & Hormonal Imbalances with Victoria Albina Oct 15, 2024

In this episode, Tina chats with Victoria Albina, a Master Certified Somatic Life Coach, about the impact of a dysregulated nervous system on both hormones and emotional well-being. Victoria explains the key differences between calming the nervous system and truly healing it, highlighting why quick fixes often miss the mark. She also dives into how perfectionism, people-pleasing, and codependence keep your nervous system in a constant state of stress, sharing practical strategies to break free from these patterns. Plus, she challenges the common idea of self-sabotage, offering a fresh perspective on behaviors often misunderstood as self-destructive. Victoria discusses: - Signs of a dysregulated nervous system - The relationship between our nervous system and our hormones - The difference between calming and healing the nervous system - How perfectionism and people-pleasing affect the nervous system - Why telling someone to “calm down” doesn’t work - Does self-sabotage actually exist? - Codependence and emotional outsourcing and strategies for letting these habits go Victoria’s free meditations on codependency and perfectionism: https://victoriaalbina.com/carrotsncake GET 15% OFF YOUR ORDER AT PALEOVALLEY: https://www.paleovalley.com/?pc=pvpartners&oid=26&affid=882 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Victoria Albina: https://victoriaalbina.com/ Instagram: https://www.instagram.com/victoriaalbinawellness/ Facebook: https://www.facebook.com/VictoriaAlbinaWellness LinkedIn: https://www.linkedin.com/in/victoriaalbina/ Podcast: https://podcasts.apple.com/us/podcast/feminist-wellness/id1454980022 About Victoria Albina: Victoria Albina (she/her) is a Master Certified Somatic Life Coach, UCSF-trained Family Nurse Practitioner and Breathwork Meditation Guide with a passion for helping humans socialized as women realize reconnect with their bodies and minds, so they can break free from codependency, perfectionism and people-pleasing and reclaim their joy. She is the host of the Feminist Wellness Podcast, is trained in Somatic Experiencing, holds a Masters degree in Public Health from Boston University School of Public Health and a BA in Latin American Studies from Oberlin College. Victoria has been working in health & wellness for over 20 years and lives on occupied Munsee Lenape territory in New York.

Ep247: How Leptin, Cortisol & Insulin Impact Your Weight Loss & Sleep with Jennifer Woodward, MS, FDN-P Oct 08, 2024

In this episode, chats with fellow FDN and Carrots ‘N’ Cake coach, Jennifer Woodward. Jennifer shares that the imbalances of these hormones affect our weight loss efforts. She also highlights the stressful effects of overexercising, constant dieting and intermittent fasting to our body, as well as the harmful effects of blue light to our sleep, hormones and our body’s ability so lose weight. She offers some tips on how to correct the circadian rhythm. Tina discusses: - Understanding leptin, cortisol, and insulin - How these hormonal imbalances sabotage weight loss efforts - Importance of natural sunlight exposure - How overexercising and dieting can lead to leptin resistance - Impact of stress on cortisol and weight gain - How blue light affects our hormones, sleep, and ability to lose weight - Leptin’s role in hunger and cravings - The surprising way cortisol impacts your sleep (it’s not what you think!) - Practical strategies to start dialing in your circadian rhythm Apply for Metabolism Accelerator: https://forms.gle/JT74yhBgxQZRQvgZA Spectra429 Blue Light Blocking Glasses: https://rstyle.me/+R8Q2NN25IUG4tp14LyQ_yQ GET 15% OFF YOUR ORDER AT PALEOVALLEY: https://www.paleovalley.com/?pc=pvpartners&oid=26&affid=882 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep246: Mastering Family Meals Without Sacrificing Your Own Nutrition Goals Oct 01, 2024

In this episode, Tina shares some common struggles with meal planning and offers mindset shifts to help you overcome them. She also discusses how her family stays involved in the process and provides a full week's worth of their family meal plan to inspire your own. Tina discusses: - Common meal planning struggles: feeling overwhelmed, making separate meals, and not knowing what you'll feel like eating - How to shift your mindset: focus on simplicity over perfection - How to tackle the excuse of “I don’t know what I’ll feel like eating” - How to use flexible meal planning to leave room for personal preferences without derailing nutrition goals - Family-friendly meal ideas and examples that fit everyone’s needs - How to involve the whole family in meal planning and healthy eating - Real-life example of a week of eating in the Haupert household Resources mentioned: Oil mister: https://rstyle.me/+-Wnl2trfcsRzxNkJNjIYKA Veggie/potato chopper: https://rstyle.me/+LAqXy91DKh8_XAucE3J3LA Hard boiled egg cooker: https://rstyle.me/+OYZyplSUtDfpqo4IP_HUow Paleovalley Whey Protein: https://paleovalley.com/offers/whey-protein-promo/pvpartners?oid=39&affid=882 ButcherBox: https://butcherbox.pxf.io/Zdg53k Everything Macro Cookbook: https://rstyle.me/+q6G8fy1-FnuGYa8z-5M7qA 33 Throw Together Meals: https://carrotsncake.com/33-throw-together-meals/ 21 (More) Throw Together Meals: https://carrotsncake.com/21-more-throw-together-meals/ Enrollment opens Monday, September 30 - Thursday, October 3: https://carrots-n-cake.mykajabi.com/fit+fueled Fit + Fueled Alumni Interview: https://podcasts.apple.com/sg/podcast/ep215-wondering-what-fit-fueled-is-really-like-hear/id1539296304?i=1000646884457 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep245: Want Different Results? Do Something Different [Inside Fit + Fueled] Sep 20, 2024

In this episode, Tina dives into the specifics of her signature group coaching program, Fit + Fueled. She gives an in-depth overview of how the program works and why it's so effective. Tina explains the importance of mastering the four key foundations—Mindset, Muscle, Minerals, and Macros—and how they are essential for achieving a lasting health and body transformation. Whether you're looking to improve your overall well-being, build strength, or break through weight loss resistance, these pillars are the cornerstone of real, sustainable change! Tina discusses: - Explanation of the Fit + Fueled Formula - Structure and format of Fit + Fueled - What’s included in the program - Exactly what you’ll learn - What type of results you can expect - How Fit + Fueled is different from other “diet programs” - Tools she’s put into place to ensure your success - Details about the mineral test bonus Enrollment opens Monday, September 30 - Thursday, October 3: https://carrots-n-cake.mykajabi.com/fit+fueled Fit + Fueled Alumni Interview: https://podcasts.apple.com/sg/podcast/ep215-wondering-what-fit-fueled-is-really-like-hear/id1539296304?i=1000646884457 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep244: How to Lose the Last 10 Pounds Sep 17, 2024

In this episode, Tina shares insights on navigating weight loss for the long-term with the right mindset. She highlights the importance of recognizing when it’s the right time to pursue fat loss, how to maintain a healthy mindset during busy periods, and how constant dieting can make the body less resilient to stress, ultimately affecting insulin levels and ability to lose and maintain your weight. Tina covers: - Signs you’re truly ready to lose weight - Timing a fat loss phase for maximum effectiveness - The difference between weight loss and fat loss - Why “life is too busy” might be holding you back from reaching your goals - Phasing your nutrition for sustainable fat loss - How chronic dieting is damaging your metabolism - The role of meal timing during perimenopause/menopause - Key traits of our most successful clients - Her journey to losing the last 10 pounds Early enrollment for Fit + Fueled opens to the waitlist ONLY from 9/16 to 9/20. Don’t miss the FREE mineral test! https://carrots-n-cake.mykajabi.com/fit+fueled Get a FREE week of coaching with Tina via Perimenopause Body Blueprint! Save your seat here: https://carrotsncake.ck.page/5909f18b13 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep243: What’s Holding Women Back From Fat Loss with Robyn Stewart, RN Sep 10, 2024

In this episode, Tina sits down with nutrition coach Robyn Stewart, RN, to discuss the common challenges women encounter when trying to lose weight. Robyn highlights the mistakes many women make when pursuing fat loss, such as relying too heavily on the scale to measure progress. She also explains why the typical 'eat less and exercise more' approach doesn't always deliver results, and offers alternative strategies to help ensure weight loss success. Robin talks about: - The biggest mistakes women make with fat loss - Short-term weight loss versus long-term results - Advice for improving your relationship with the scale - Why cutting calories and exercising more doesn’t always work - Ways women accidentally sabotage their fat loss efforts - How to improve negative self talk - The most effective fat loss strategies for fat loss - Her superpower and favorite health hack Early enrollment for Fit + Fueled opens to the waitlist ONLY from 9/16 to 9/20. Don’t miss the FREE mineral test! https://carrots-n-cake.mykajabi.com/fit+fueled Get a FREE week of coaching with Tina via Perimenopause Body Blueprint! Save your seat here: https://carrotsncake.ck.page/5909f18b13 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Robyn Stewart: https://www.yqlnutrition.com/ Facebook: https://www.facebook.com/yqlnutrition/ Instagram: https://www.instagram.com/robyn_yqlnutrition About Robyn Stewart, RN: Robyn is a registered nurse and have had her coaching company YQL Nutrition for 9 years now. They currently have 6 coaches (including herself). They work with all goals - fat loss, muscle building, performance, health. Most clients are women and come to her with the goal of fat loss. One of their favorite things to do is coach women to lose fat and then eat enough food to support their hormone health and metabolic health so they can stop the dieting roller coaster. It is so fun to show people how much food they CAN eat at maintenance and understand how to eat to feel their best. Her husband owns a CrossFit gym in Lethbridge, Alberta and they have two body ages 9 and 7. She personally have used nutrition coaching to stop undereating, learn how to nourish her body for her activity level, restore menstrual cycle health after coming off birth control and overcome digestive health issues.

Ep242: Signs You're Burned Out & What To Do About It Sep 03, 2024

In this episode, Tina shares her personal experience with burnout and some reasons for why many women ignore the symptoms, telling themselves they’re “not that stressed.” She shares common symptoms of burnout as well as the nutrition and lifestyle changes she made to feel better. Mineral testing, in particular, was a game-changer. Tina talks about: - Her story and how ignoring symptoms led to burnout - Common symptoms of burnout in women - Mistakes she made with her nutrition - Two important dial movers for feeling better - Specific nutrition and lifestyle strategies to implement - Why mineral testing is a game-changer Add your name to the Fit + Fueled Interest List: https://carrotsncake.ck.page/be63efa9bd Enrollment opens early to the Interest List on Monday, September 16th. Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep241: 40 Love Mind Set Tennis App with Jaime Sullivan & Alli Barnes Aug 27, 2024

In this episode, Tina talks with Jamie Sullivan and Alli Barnes, who co-founded the tennis app, 40 Love Mind Set, to empower tennis enthusiasts of all levels. They shared how they merge their passion for tennis, wellness, and technology to revolutionize how athletes approach the game. They also discussed the key features of the app and what you expect when you download it. Jaime and Alli talk about: - What inspired them to start the app - How the app works and explanation of key features - The mental benefits of tennis - The 40 love mindset - Their super powers and favorite health hacks Perimenopause Body Blueprint FREE Training: https://carrotsncake.ck.page/5909f18b13 Get your FREE trial of the 40 Love Mindset App: https://www.40lovemindset.com/ Save 10% with code: carrotsncake10 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Jaime Sullivan & Alli Barnes https://www.40lovemindset.com/ Facebook: https://www.facebook.com/40lovemindset Instagram: https://www.instagram.com/40lovemindset/ About Jaime Sullivan & Alli Barnes: Welcome to the world of 40 Love Mind Set, where Jaime Sullivan and Alli Barnes merge their passion for tennis, wellness, and technology to revolutionize how athletes approach the game. With Jaime's background and love for the sport of tennis and Alli's expertise in integrative health and wellness, they co-founded the 40 Love Mind Set Tennis App to empower tennis enthusiasts of all levels. Together, they've crafted an app that goes beyond tracking and coaching; it's a personalized toolkit for every tennis player. From instant access to tailored mindset coaching and opponent analysis to intuitive journaling and wellness tips, 40 Love Mind Set equips players with the tools to play smarter and achieve their peak performance. Join Jaime and Alli on their mission to elevate the game of tennis through cutting-edge technology and holistic wellness strategies. Whether you're a weekend warrior or a seasoned pro, 40 Love Mind Set is your partner in unlocking your full potential on and off the court.

Ep240: The Secrets to Perimenopause Fat Loss with Kim Schaper Aug 20, 2024

In this episode, Tina talks with holistic wellness coach and a certified personal trainer, Kim Schaper. While many women try to “balance” hormones for weight loss, Kim emphasizes foundational strategies, including stress management, strength training, and nourishing yourself with the right food. She also highlights the importance of feeling good when it comes to perimenopause. Kim talks about: - Misconceptions about “hormone balancing” and weight loss - Types of stress that women face in perimenopause - How mismatched goals often keep you stuck - Why eating less and exercising more is not the answer for most women - Why FEELING good is most important to your weight loss goals - Why endurance athletes often struggle to improve their body composition - Her top 3 “secrets” for losing weight in perimenopause Perimenopause Body Blueprint FREE Training: https://carrotsncake.ck.page/5909f18b13 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Kim Schaper: https://www.kimschaper.com/ Facebook: https://www.facebook.com/KimSchaperFitness Instagram: https://www.instagram.com/kim.schaper/ Youtube: https://www.youtube.com/c/KimSchaper/videos Email: info@kimschaper.com X: https://x.com/kim_schaper About Kim Schaper: Kim Schaper, speak on issues surrounding women’s health, while practicing as a holistic wellness coach and a certified personal trainer. Her passion lies in helping women like you reclaim your inborn confidence, health and well being. Kim is not like most health coaches and personal trainers, though. She’s not a one-size-fits-all guide. Her specialty is taking a complete look at what’s going on in your body and emotions prior to assigning a solution to you. Why’s that? Because every woman is different. Not every diet or fitness regime is going to work the same for every woman. She has learned through trial and error that the human body is both precious and complex. And sometimes, even the most well-intentioned experts do harm when they don’t take into consideration all of the factors at play within a woman’s body before giving their recommendations.

Ep239: Transform Your Health With Metabolism Accelerator Aug 13, 2024

In this episode, Tina dives into her personal journey with hormonal imbalance, sharing the roadblocks and frustrations she encountered with the conventional medical system. She shares how discovering functional testing and a focus on nutrition and lifestyle changes provided new and better solutions for her struggles. Her journey inspired the creation of Metabolism Accelerator, Carrots ‘N’ Cake’s signature functional testing and coaching program. Tune in to learn how a personalized approach to nutrition and functional testing can make a significant difference in your health journey. Tina talks about: - Her personal journey with hormonal imbalance - Roadblocks and frustration with the conventional medical system - Finding functional testing and nutrition - Inspiration for creating Metabolism Accelerator - What’s included in Metabolism Accelerator - How Metabolism Accelerator works - Ideal client for Metabolism Accelerator - The results you can expect from Metabolism Accelerator Applications for Fall are open now! Apply for Metabolism Accelerator: https://programs.carrotsncake.com/coaching Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep238: Getting Comfortable with Being Uncomfortable in Business with Nicole Bekerian of Simply The Best Aug 06, 2024

In this episode, Tina chats with Nicole Bekerian, an entrepreneur and owner of Simply The Best. Nicole shares her inspiration for starting her jewelry business, advice for building and launching a business as well as how she recognizes and deals with overwhelm and burnout. She also discusses the importance of having a business coach, finding a like-minded community, and establishing boundaries to succeed as a solopreneur. Nicole talks about: - How her dog inspired her to start her own business - What is permanent jewelry - Challenges she faced when she started her business - Advice for women who want to start a side hustle - Advice to prevent overwhelm and burnout - Importance of community and setting boundaries in business - Her superpower and favorite life hack Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Nicole Bekerian: www.simplythebestbynicole.com Instagram: www.instagram.com/simplythebestbynicole Facebook: www.facebook.com/simplythebestbynicole About Nicole Bekerian: Nicole Bekerian is the owner and founder of Simply the Best by Nicole. Her journey started in May 2021, when she decided to pursue a dream that she had since she was a little girl - starting her own business. The decision to center her business around jewelry was an easy one - she has always loved how different pieces can hold significant meanings or add exactly what is needed to your favorite outfit. It's so important to her that all of my clients have an opportunity to choose pieces they really love and create a memorable experience. I've always been someone who appreciates the simple things in life and that translates to my jewelry designs. Simplicity can speak volumes. Simply the Best was born after saying goodbye to my dog and best friend of 11 years, Gibbs - because he was - simply the best. I wanted a tangible reminder of him always with her, so she created the signature, a simple black onyx gemstone bracelet (which symbolizes protection and strength) with eleven spacers to signify his eleven years. After that initial piece, she was excited about the future and wasted no time – she even wrote up a business plan while waiting for a flight home at the airport. Once my flight landed, she kept dreaming and creating more jewelry. She always knew it was very important to be inclusive with my sizing. Like clothes, jewelry needs a range of different sizes! She hated the experience of being worried about whether or not a bracelet may be too tight or wondering whether or not a necklace for a friend would be too short or too long on them because of “standard” sizing. With this in mind, all of her pieces are made in various sizes and can be made at any size upon request so that it fits perfectly. Today, my business serves to share unique and meaningful designs with you and your loved ones. Because they believe you deserve - simply the best.

Ep237: Supporting Thyroid Health and Metabolism Naturally with Angela Brown, FDN-P Jul 30, 2024

In this episode, Tina chats with fellow FDN practitioner, Angela Brown. She shares how she stumbled upon functional testing through her own health journey and being diagnosed with Hashimoto’s. Angela discusses thyroid health, including symptoms, why you need a full thyroid panel and how to ask your doctor for it, and potential diet and supplement recommendations to support your thyroid health. Angela talks about: - Her health journey and Hashimoto’s diagnosis - Common symptoms associated with underactive thyroid - Why TSH falls short for comprehensive thyroid health - Advice for asking your doctor to run a full thyroid panel - At-home options for testing your thyroid - Nutrition recommendations for optimal thyroid function - Thyroid supplements versus glandulars versus medications - Why Keto and low-carb diets are harmful to thyroid function Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Angela Brown: www.angelabrown.org Instagram: https://www.instagram.com/angelabrowncoach/ Facebook: https://www.facebook.com/angelabrowncoach Linkedin: https://linkedin.com/in/angela-brown-49117533 Pinterest: https://pinterest.com/AngelaBrownCoach/_created/ Youtube: Angela Brown About Angela Brown: Angela is a holistic health coach from St. Louis, MO. She is a board certified Functional Diagnostic Nutrition Practitioner (FDN-P), a licensed physical therapist, as well as a personal trainer. She specializes in advanced testing and thyroid healing for women. She has recovered from hypothyroidism herself after being diagnosed at the age of 22. She used her experience and education to create her program called “The Sexy Thyroid Solution” to help women no longer suffer like she did and get to the root cause of their health issues.

Ep236: Navigating the Healthcare System with Confidence with Alli O'Neil Jul 23, 2024

In this episode, Tina chats with her long-time friend and fellow ulcerative colitis warrior, Alli O'Neil. Alli shares how she’s been able to navigate her ulcerative colitis journey, the mindset shifts she has experienced, and her advice on how to navigate through the healthcare system to find your optimal health with a chronic illness. Alli talks about: - The impact of her ulcerative colitis diagnosis - Highs and lows from her healing journey - Mindset shifts and lessons she’s learned - Physical versus mental resilience - Advice for working with doctors and health insurance - Her superpower and favorite health hack Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep235: Unlocking the Power of Peptides for Ulcerative Colitis and Weight Loss with Dr. Suzanne Ferree Jul 16, 2024

In this episode, Tina chats with Dr. Suzanne Ferree, an expert in cellular, longevity and performance medicine. She explains what peptides are all about and how they can help improve gut issues, including ulcerative colitis as well as other autoimmune diseases, like Hashimoto’s and Celiac disease. Dr. Ferree also shares insights into how the peptide, Semaglutide, can help with weight loss. Dr. Ferree talks about: - What are peptides? - How to get peptides - Resources for how to find a prescriber - Specific peptides for IBD and gut health - Weight loss benefits of Semaglutide - What to expect and side effects of Semaglutide - What happens after you stop Semaglutide - Peptides for Hashimoto’s and Celiac Disease Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Dr. Suzanne J. Ferree: www.vinemedical.com www.drs.md www.cellularmedicineinstitute.com Instagram: https://www.instagram.com/drsferree/ Linkedin: https://www.linkedin.com/in/drsturner/ About Dr. Suzanne J. Ferree: Suzanne J. Ferree, M.D., FAARM, ABAARM specializes in performance and longevity medicine and is a leading expert in peptide therapy. Dr. Ferree promotes a healthy well-being though nutrition, exercise, and an industry-leading expertise in the cellular efficiency of the human body. She is founder of Vine Medical Associates and the Cellular Medicine Institute. Double Board Certified, her thriving practice treats executives and athletes from around the world and patients with chronic and unusual diseases. Practicing Cellular, Longevity and Performance Medicine, Dr. Ferree has special interests and experience in bioidentical hormone therapy, metabolic medicine, neurodegenerative disease, and human performance optimization. She also has earned Advanced Certification in Endocrinology and Peptide Therapy. Dr. Ferree is an award-winning teacher of medical students, residents and physicians while on the Faculty of Emory University. She has also served on faculties of A4M, IPS, BioTe, SSRP and ACAM. Dr. Ferree spends her free time studying cellular medicine, Christianity, and powerlifting.

Ep234: The Power of Nutrition in Autoimmune Health with Risa Groux, CN Jul 09, 2024

In this episode, Tina chats with Risa Groux, CN, who shares her personal experience with Hashimoto’s and how she was able to overcome it. Risa also discussed how her curiosity led her to functional nutrition, which paved the way for coaching others with autoimmune diseases. She tackles fundamental information you need to know about autoimmune disease, the root causes of Hashimoto’s, and the role of leaky gut. Risa talks about: - Her personal health journey with Hashimoto’s - What sparked her interest in functional nutrition and autoimmune coaching - Her four pillars of health and healing - MTHFR genetic mutation and how it can affect your health - Root causes of Hashimoto’s - How leaky gut plays a role in autoimmune disease - Tips for starting and sticking with a restrictive diet - Misconceptions about autoimmune disease Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Risa Groux, CN: https://www.risagrouxnutrition.com/ Instagram: https://www.instagram.com/risagrouxnutrition/ Facebook: https://www.facebook.com/risagrouxnutrition/ Twitter: https://twitter.com/risagroux Pinterest: https://www.pinterest.com/risagroux/ Youtube: https://www.youtube.com/channel/UCcPrEkb2SzlzJIBVgTp0byg About Risa Groux, CN: RISA GROUX, CN is a Functional Nutritionist and Certified Autoimmune Coach in private practice in Newport Beach, California. She has always been passionate about nutrition and good health. Risa was so concerned about purity that she made her children’s baby food from scratch. Today she is passionate about cooking and creating healthy, nutritious food. She works with a wide array of clients from professional athletes, adults, and kids to the Biggest Loser from season four. Risa works with issues like diabetes, autoimmune disease, cancer, digestion, thyroid, and hormone imbalances, to name a few. Risa firmly believes that the body can heal itself with whole foods we obtain from the earth and sees living proof of that in her office each day. She looks at root causes using functional nutrition guidelines, blood and stool tests, and knows that weight loss is a side effect of wellness.

Ep233: Losing Weight and Tackling Pain Using Fascia with Anna Rahe Jul 02, 2024

In this episode, Tina chats with Anna Rahe about her health struggles and how her symptoms eventually led her to discovering the “feel good” system called fascia. She discusses the importance of fascia, how it affects us when it’s damaged, how movement influences fascia, and provides practical recommendations for starting a fascia routine. Anna talks about: - Her health journey of overcoming pain - What is fascia and why it’s vital to your body’s physical wellness - How our everyday life affects fascia - Symptoms associated with damaged fascia - Fascia’s impact on digestive conditions like IBS and IBD - How estrogen and menopause play a role in fascia - Movements recommendations for getting started with a fascia routine Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Anna Rahe: https://www.annarahe.com/ Business Instagram: https://www.instagram.com/gstbody/ Personal Instagram: https://www.instagram.com/annaraheofgst/ Youtube: https://www.youtube.com/channel/UCixVSo4ZACweqBpZZ_AZJ0A About Anna Rahe: For the past 20+ years, Anna Rahe has delved deep into a liberating and empowering relationship with fascia so that as many people as possible can invest in their health, restore their vitality, and heal themselves with the proprietary tools she has created. As the founder, CEO and educator of GST Body, Anna has spoken about holistic body care through fascia around the world, partnered with top athletes, surgeons, physicians and celebrities, and been featured in various publications, from Shape to Elle, Net-a-Porter to The Wall Street Journal. In her 20s, Anna suffered from chronic pain throughout her body that manifested as tension and IBS-like symptoms. Even as a dancer with a range of motion better than most, she still suffered from tightness and pain, with no clear answer as to why or how it could be solved. Anna spent thousands of hours searching every discipline from East to West to find a fix. Every professional she approached said the same thing – “it’s too complicated.” She left their offices with nothing until finally, she took healing into her own hands – literally. Anna followed the connections to and from the pain in her body, and through this process discovered fascia, the “secret organ” that, when damaged, causes many of the body’s complications and complaints we suffer from. She mapped her entire body, and it was then that the sun finally rose on the dark night of pain she’d been in for so long.

Ep232: Wins and Challenges: My Fat Loss Phase Reflections Jun 25, 2024

In this episode, Tina talks about her recent experience on her 14-week fat loss phase. Over the course of her journey, she faced some significant challenges, but was able to manage them with some mindset shifts and tweaks to her plan. She shares some insights on how she overcame a weight loss plateau and provides some strategies for bouncing back from setbacks during a fat loss phase. Tina talks about: - Personal challenges she faced and how she course-corrected - Strategies and mindset shifts that helped overcome these obstacles - The most impactful dietary and exercise adjustments she made - What she did to break through a weight loss plateau - Techniques for staying motivated and committed - Using setbacks and learning from them to improve future efforts - How muscle plays a role in maintaining fat loss results in the long-term Enrollment is open for LeanSummerSolution: https://carrots-n-cake.mykajabi.com/LSS LeanSummerSolution is an 8-week fitness accountability challenge that starts on Monday, July 1st, 2024. Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep231: Why Exercise Snacks are Essential in Perimenopause Jun 18, 2024

In this episode, Tina talks about exercise snacks, also known as Vigorous Intermittent Lifestyle Physical Activity (VILPA). She shares how exercise snacks can make a huge difference in your overall metabolic health, especially during perimenopause, and provides some actionable steps for how to implement them into your daily routine. Tina talks about: - What are exercise snacks? - Why you should add them to your daily routine - Why exercise snacks are particularly -beneficial during perimenopause - How exercise snacks can benefit your metabolic health - Practical ways to implement exercise snacks Enrollment open to beta testers for LeanSummerSolution [50% OFF]: https://carrots-n-cake.mykajabi.com/LSS Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake -https://www.facebook.com/carrotsncake Instagram: carrotsncake - https://www.instagram.com/carrotsncake YouTube: Tina Haupert - https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching - https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep230: Mastering Maintenance in Perimenopause with Kylie Larson Jun 11, 2024

In this episode, Tina chats with Kylie Larson about the power of maintenance for women in perimenopause. Kylie highlights why losing weight in your 40s is so difficult and how stress plays a role in weight gain. She also shares some common mistakes women make when trying to lose weight and why spending time in maintenance is necessary for long-term weight control. Kylie talks about: - Why losing weight in your 40s is so difficult - How stress plays a role in weight gain - Common mistakes women make with weight loss - What is maintenance and why it’s so important to your physique goals - How to stay motivated in maintenance - How to know if you need a maintenance phase - How to calculate your maintenance calories - Why the margin for error for weight loss is smaller in perimenopause Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Kylie Larson: www.theeelmentalcoachign.com , www.thekylielarson.com Facebook: https://www.facebook.com/thekylielarson Instagram: https://www.instagram.com/thekylielarson About Kylie Larson: Kylie is the founder of Elemental Coaching. My passion lies in changing lives and helping clients reach their full potential in all areas of life. My fitness and nutrition career started by teaching yoga and quickly snowballed into more. While pursuing my own goals, I learned that nutrition is the most important thing when it comes to reaching your goals and the more I learned about nutrition, the more I realized that what we eat is rarely about the food. I will ask you to go deeper and examine your thoughts around yourself, food, exercise and diet.

Ep229: How to Improve All or Nothing Mindset Jun 04, 2024

In this episode, Tina talks about the impact of diet culture on women in perimenopause, which often leaves us struggling with the “all-or-nothing” mindset and stuck when achieving our health goals. She shares actionable behaviors and mindset shifts to help you break free of all-or-none thinking while building confidence and momentum through some simple exercises. Tina talks about: - Diet culture’s impact on all-or-none thinking - How all-or-none thinking and perfectionism are intertwined - How all-or-none thinking keeps us stuck - Ways to break all-or-none thinking - How to use failure as feedback - How envisioning your ideal self can help you create tangible actions and habits - Using the As If Principle to act into the reality that you want I’m looking for a handful of women to help me test out workouts for my upcoming summer fitness accountability program! Sign up here for FREE! https://carrotsncake.ck.page/lss-beta Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake - https://www.facebook.com/carrotsncake Instagram: carrotsncake - https://www.instagram.com/carrotsncake YouTube: Tina Haupert - https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching - https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep228: How to Stay Positive with a Chronic Illness May 28, 2024

In this episode, Tina talks about her experience with ulcerative colitis and what she has learned, over the past 13 years, for how to stay positive with a chronic illness. She shares how she deals with flare symptoms now versus in the past, the nutrition and lifestyle changes she made to improve her overall well-being, and how gratitude, connection, and talk therapy changed her mindset and how she manages the disease. Tina talks about: - The lowest point in her health journey - How hitting rock bottom changed her approach - Specific nutrition and lifestyle choices that promoted her physical and mental well-being - Ways to practice daily gratitude - The importance of connection and relationships - How talked therapy changed her life I’m looking for a handful of women to help me test out workouts for my upcoming summer fitness accountability program! Sign up here for FREE! https://carrotsncake.ck.page/lss-beta Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep227: Weight Check: Are You Lifting Heavy Enough? with Emma Hammond, CPT May 21, 2024

In this episode, Tina chats with Carrots ‘N’ Cake Coach and personal trainer Emma Hammond about strength training and coaching women. Emma helps to debunk many of the common misconceptions about weight training, building muscle, and losing fat. Emma talks about: - Her background and how it fueled her passion for fitness and coaching - Her favorite part of coaching women - Common mistakes women make with their training - Ways to know if your workouts are serving you or not - Progressive overload and why it’s important - How to determine if you’re lifting heavy enough - The truth behind women “bulking up” - How much strength training is needed to build muscle I’m looking for a handful of women to help me test out workouts for my upcoming summer fitness accountability program! Sign up here for FREE! https://carrotsncake.ck.page/lss-beta Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep226: Macro-Free Approaches to Fat Loss May 14, 2024

In this episode, Tina shares some macro-free approaches for losing weight and improving your body composition. Tracking macros isn’t for everyone, so she shares a number of considerations and methods that are helpful for being more aware and intentional of your nutrition choices with a long-term and sustainable approach in mind. Tina talks about: - Why macros aren’t for everyone - How she personally uses macros - Macro-free ways to monitor your intake - Simple ideas for portion control - Habits and lifestyle changes to implement - Recommendations on intermittent fasting Help me test workouts for my new summer workout program! Sign up here for FREE! https://carrotsncake.ck.page/lss-beta Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep225: Should You Consider Bioidentical Hormone Replacement Therapy (BHRT)? with Tylar Brannon, CEO of Optimal Bio May 07, 2024

In this episode, Tina chats with Tylar Brannon, CEO of Optimal Bio, about Bioidentical Hormone Replacement Therapy (BHRT) and whether or not it could be a helpful option for women in perimenopause and menopause. She shares the symptoms associated with hormonal imbalance, the importance of hormones for women in midlife, and the potential side effects and risks associated with BHRT. Tylar talks about: - What is Bioidentical Hormone Replacement Therapy (BHRT)? - How BHRT is different from synthetic hormones (i.e. Pill, IUD) - The difference between progesterone and progestins - Side effects and risks of progestins - Symptoms of low testosterone and why women need it - Details and options for testosterone therapy - Cognitive and mental health benefits of BHRT - How to know if it’s time to consider BHRT - Misconceptions about BHRT Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Tylar Brannon: https://optimalbio.com/ Facebook: https://www.facebook.com/OptimalBioBHRT Instagram: https://www.instagram.com/optimalbio/ Twitter: https://twitter.com/OptimalBio Linkedin: https://www.linkedin.com/company/optimal-bio/ Youtube: https://www.youtube.com/channel/UCRWEkzCUh_CHIBGB5dae5rw About Tylar Brannon: Tylar Brannon grew up in Cary, North Carolina and attended NC State University for her undergraduate degree. It was during this time that she realized she enjoyed helping businesses grow and decided to further her education at the University of South Carolina School of Law, receiving JD/MBA dual degrees to set her up to do just that. After grad school, she moved to DC for a few years and was eventually called home to help the then budding business of Optimal Bio. She worked to create processes, organize the business and ultimately make life easier for the staff, vendors and most importantly the patients. It didn’t take her long to realize that running this business was her passion. Since becoming CEO in 2018, she has expanded Optimal Bio to eight locations across the Southeast, doubled patient count and continues to work closely with future and existing patients to help them achieve healthier and more balanced lives.

Ep224: The Dark Side of Bikini Competitions with Diane Flores Apr 30, 2024

In this episode, Tina chats with IFBB Bodybuilding Pro, Diane Flores, about the dark side of bikini competitions. Diane shares her personal experience with how she discovered bodybuilding and bikini competitions and the reality of what is required to compete and change your physique. Diane talks about: - How she went from a teen mom to thriving entrepreneur - How a health scare inspired her weight loss journey - What to expect with bikini prep - Why hiring a coach is often necessary - The right and wrong way to come out of a show - How looking “bulky” has everything to do with your nutrition - Her thoughts on creatine - Her super power and favorite life hack Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Diane Flores: www.bossbitchradio.com www.venusfitnessstudio.com Podcast: https://podcasts.apple.com/dk/podcast/boss-bitch-radio-w-ifbb-pro-diane-flores/id1558918378 Instagram: https://www.instagram.com/dianeflores_ifbb_pro/ FB Group: https://www.facebook.com/groups/dianefloresifbbpro/ Youtube: https://www.youtube.com/@dianeflores_ifbb_pro About Diane Flores: From a single teen mom at the age of 16 to IFBB Bodybuilding Pro and multiple business owner, Diane has overcome life and body hurdles. Diane came from a world of major depression, social anxiety and weighing over 200 pounds to a fitness business for 17 years and rocking the mic at Boss Bitch Radio podcast. Diane is leading women to ditch deprivation and create a body that makes them strong and sexy thru weight training, balanced eating and owning their power.

Ep223: The Impact of Toxins on Health and Hormones with Naomi Altman, FDN-P Apr 23, 2024

In this episode, Tina chats with Carrots ‘N’ Cake practitioner and coach, Naomi Altman, FDN-P, about the truth behind everyday toxic ingredients that show up in our daily lives and negatively impact our health and hormones. Naomi explains the idea of “toxic load” as well as some of the associated symptoms and what to look for and avoid in our personal care and cleaning products. She also provides simple steps to live a more toxic-free lifestyle. Naomi talks about: - Her story and what brought her to functional medicine - What is toxic load and how it affects our health - How chemicals mimic and disrupt our hormones - Common symptoms of toxic overload - Top chemical ingredients to look for and avoid - Easy steps and free solutions for toxic-free living - Her favorite personal care and cleaning brands - Her super power and favorite health hack Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Naomi https://keepitcleannaomi.com/ FB: https://www.facebook.com/groups/naomikeepitclean IG: https://www.instagram.com/keepitcleannaomi/ Pinterest: https://www.pinterest.com/keepitcleannaomi/_created/ About Naomi Altman: Naomi is a Functional Diagnostic Nutrition Practitioner and has a passion for helping women pass through perimenopause with ease! After finding herself fatigued and fearful of aging she took matters into her own hands to help herself and her clients gain energy by finding out what is going on in their bodies combined with a path to healing. With a special focus on how toxins impact our health, she can help women age well and embrace it instead of fearing it!

Ep222: The Truth Behind Hormone Balancing with Lacy Lain, FMCHC Apr 16, 2024

In this episode, Tina chats with Lacy Lain about the truth behind what is actually needed in order to balance your hormones, despite what you might hear on social media. Lacy debunks common misconceptions about balancing hormones, provides some nutrition and lifestyle recommendations, and encourages gathering a holistic approach for balancing hormones. Lacy talks about: - Her story and what brought her to functional medicine - The difference between conventional and functional medicine - Misconceptions about “hormone balancing” - How quick fixes keep you stuck - Benefits of functional lab testing, especially for hormonal imbalance - What are nutraceuticals and how they can help women - The Lain Protocol for Optimal BALANCED Health - Her super power and favorite health hacks Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Lacy Lain: https://www.lacylainwellness.com/ Facebook: https://www.facebook.com/lacyville.tx Instagram: https://www.instagram.com/lacylain Pinterest: https://pinterest.com/lacylain About Lacy Lain: Lacy Lain is a Certified Functional Blood Work Specialist and Functional Medicine Health and Nutrition Coach, She is the founder and CEO of Lacy Lain Wellness and creator of The Lain Protocol for Optimal BALANCED Health. Lacy is an expert in hormone and thyroid health. She is an international best-selling author and has been featured in major publications, such as Her View from Home. Lacy enjoys speaking at international health summits and various women's events and organizations. She is currently studying to be a Board Certified Doctor of Functional Health. Lacy hosts Functional Medicine for Women, a weekly podcast dedicated to educating and equipping women to take their health into their own hands. She is a mom to 3 awesome kids, her favorite job of all, and wife to a 2-time leukemia survivor. She loves reading, hiking, and spending time with her family.

Ep221: Developing the Right Mindset for Fat Loss Apr 09, 2024

In this episode, Tina talks about the importance of having the right mindset when it comes to losing weight. She shares real-life strategies to implement, mindset shifts to make, and gets clear on the goals and expectations needed for a successful fat loss phase. Tina talks about: - Mistakes women make when trying to lose weight - Why you must earn the right to diet - Signs you’re ready for a fat loss phase - Specific goals to set for your phase loss phase - Mindset shifts needed for sustainable fat loss - How to make sacrifices while maintaining a good attitude Learn more about our 1:1 coaching + testing program: https://programs.carrotsncake.com/coaching Join the Lean Summer Solution Interest List: https://carrots-n-cake.mykajabi.com/LEANSUMMER Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep220: Finding the Sweet Spot with Autoimmune Disease & Exercise with Andrea Wool Apr 02, 2024

In this episode, Tina chats with Andrea Wool about how to find the “sweet spot” for exercise when you have an autoimmune disease or other chronic condition. Andrea shares the importance of listening to your body and focusing on an individual approach. She also provides guidance on how to exercise effectively while being mindful of potential autoimmune flares and related symptoms. Andrea talks about: - Her story with autoimmune disease and fitness - How to find the sweet spot with training - Relationship between autoimmunity and stress - Symptoms of overtraining and exercise intolerance - How to better listen to your body - Why the fitness industry has a messaging problem - Best types of exercise to prioritize - How to personalize your approach to fitness Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Andrea Wool: www.getautoimmunestrong.com Email: info@getautoimmunestrong.com FB: http://www.facebook.com/autoimmunestrong Pinterest: https://www.pinterest.com/autoimmunestrong/ IG: https://www.instagram.com/getautoimmunestrong/ About Andrea Wool : Andrea Wool is a personal trainer and founder of Autoimmune Strong, the first online fitness program designed specifically for people living with autoimmune disease. She has helped thousands of people learn how to reduce their autoimmune flare-ups through exercise, so they can feel strong and confident in their bodies.

Ep219: Holistic Strategies for Better Sleep in Perimenopause with Valerie Cacho, MD Mar 26, 2024

In this episode, Tina chats with Valerie Cacho, MD about sleep health for women in perimenopause. As an integrative sleep medicine physician and women's sleep expert, Dr. Cacho discusses the reasons behind sleep issues and explains the role hormones play in women’s sleep patterns. She also provides actionable nutrition advice to improve sleep as well as supplements to consider. Dr. Valerie Cacho talks about: - Why sleep issues are more common in perimenopause - How hormones play a role in sleep patterns - How to deal with hot flashes and night sweats - Symptoms of undiagnosed sleep apnea - Why waking up between 1-3 AM is so common - Reasons for waking to urinate at night - Specific nutrition recommendations for better sleep - Supplements to consider for better sleep - How your mindset and identity impact sleep Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Dr. Valeri Cacho: https://www.sleephoria.health/ Facebook: https://www.facebook.com/sleephoria.health Instagram - https://www.instagram.com/sleephoria/ Linkedin: https://www.linkedin.com/company/sleephoria-health Free Checklist of questions to ask your doctor if you are chronically exhausted - https://www.sleephoria.health/f/exhaustion-checklist Free sleephoria membership - https://www.skool.com/sleephoria-7701 About Dr. Valerie Cacho: Valerie Cacho, MD, is an integrative sleep medicine physician and women's sleep expert. Her interests and expertise include diagnosing and treating medical sleep disorders, mind-body approaches to insomnia, self-compassion and mindfulness, clinical hypnotherapy, and promoting sleep health and whole living. She is the president and founder of Sleep Life Med, a tele-sleep practice in Hawaii and California. Additionally, Dr. Cacho is the CEO of Sleephoria, a sleep health resource for women founded on the belief that a well-rested woman has the energy, clarity, and drive to change the world.

Ep218: Macros Made Easy with Emily Field, RD Mar 19, 2024

In this episode, Tina chats with Emily Field, RD, all about macro nutrition. She debunks many of the common misconceptions about macros, explains how they are a valuable tool to achieve specific health and physique goals (not just weight loss), and how macros can improve awareness and consistency for a truly sustainable approach to eating. Emily talks about: - Common misconceptions about macro tracking - How macros can improve your relationship with food - Why diet culture is not the same as nutrition education - Ways to use macros other than for weight loss - How under-eating and “dieting harder” keeps women stuck - Why you need to earn the right to diet - Signs that you’re ready to diet - Her super power and favorite life hacks Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Emily Field: https://emilyfieldrd.com/ Facebook: http://www.facebook.com/emilyfieldrd Instagram: http://instagram.com/emilyfieldrd Pinterest: https://www.pinterest.com/emilyfieldrd/ About Emily Field: Emily Field is a Registered Dietitian and certified personal trainer who teaches a mindful macros approach to help women ditch nonsense food rules and depriving diet behaviors - for good. Her clients are finding it liberating to focus on how much they can do, instead of how much they weigh, when they fuel and support their body appropriately.

Ep217: Fit + Fueled Formula: Exactly How You'll Transform Your Health & Body Mar 08, 2024

In this episode, Tina talks about the details of her signature group coaching program, Fit + Fueled. She provides a detailed overview of the program, which focuses on mastering the four main foundations for transformation: Mindset, Muscle, Minerals, Macros. Tina discusses the following: - Explanation of the Fit + Fueled Formula - Structure and format of Fit + Fueled - What’s included in the program - Exactly what you’ll learn in the curriculum - Tools she’s put into place to ensure your success - Difference between 1:1 coaching and Fit + Fueled - Details about the 24-hour mineral test bonus Fit + Fueled Enrollment is open Monday, 3/11 - Thursday, 3/14 and we won’t open doors again until next Fall. Apply for Fit + Fueled: https://carrots-n-cake.mykajabi.com/fit+fueled Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep216: 3 Biggest Mindset Blocks Preventing You From Losing Weight Mar 05, 2024

In this episode, Tina dives into the three most common mindset blocks hindering weight loss for women in perimenopause. She highlights a number of psychological barriers that may be holding you back from reaching your health goals and explores strategies to overcome them. Get ready to shift your mindset and take control of your journey towards a healthier, happier you! Tina discusses the following: - Why your mindset is essential for weight loss - How diet culture inherently makes us feel bad about ourselves - How diet programs and meal plans are designed for failure - Examples of all or none thinking - Why doing too much hurts your results - What to do if you’ve failed in the past Body Composition Blueprint [FREE training]: https://carrotsncake.ck.page/5909f18b13 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep215: Wondering What Fit + Fueled Is Really Like? Hear It Straight From Alumni Feb 26, 2024

In this episode, Tina interviews Fit + Fueled alumni, Tara Hodge and Tara Carroll. They are both busy, working moms with high-stress jobs and health goals. They shared their experiences with the Fit + Fueled program, highlighting the significant role of mindset shifts in changing habits and achieving sustainable results. They chat about: - Short-term versus long-term weight loss solutions - How Fit + Fueled is different from other programs - Effort and attitude (“what you put in is what you get out”) - Specific mindset shifts needed for transformation - How diet culture impacts our relationship with the scale - Importance of trusting the process - Results you can expect with Fit + Fueled - What Fit +Fueled IS and IS NOT as a program Body Composition Blueprint [FREE training]: https://carrotsncake.ck.page/5909f18b13 Fit + Fueled Waitlist: https://carrotsncake.ck.page/be63efa9bd Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep214: Should You Cut Carbs Or Fat to Lose Weight? Feb 20, 2024

In this episode, Tina dives into the age-old debate: Should you cut carbs or fat to lose weight? With so much conflicting information out there, it can be challenging to navigate the best approach for effective weight loss. Tina highlights the pros and cons of the carbs vs. fat debate and the importance of adopting a personalized, sustainable approach to weight loss. Ultimately, the key is finding a dietary strategy that works for your preferences, lifestyle, and habits. Tina shares about: - Low-carbohydrate diets and their popularity for weight loss - Mechanisms behind low-carb diets, including their effects on insulin levels, appetite regulation, and fat metabolism. - Potential benefits and drawbacks of cutting carbs, including initial weight loss, improved blood sugar balance, and reduced cravings. - Impact of dietary fat on calorie density, satiety, and hormone regulation. - Potential advantages and challenges of reducing fat intake - Importance of individualization and finding a balanced approach that suits your unique needs, preferences, and lifestyle. Body Composition Blueprint [FREE training]: https://carrotsncake.ck.page/5909f18b13 Fit + Fueled Waitlist: https://carrotsncake.ck.page/be63efa9bd Overfeeding study: https://pubmed.ncbi.nlm.nih.gov/7598063/ Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).

Ep213: Should Women Take Creatine? Feb 13, 2024

In this episode, Tina shares her personal experience with creatine and discusses its benefits in terms of muscle building, recovery, brain health, mood, hormones, and more. She also discusses the different approaches to using creatine as a supplement and how to choose one. Tina talks about: - Benefits of creatine for women - Whether or not creatine causes weight gain - How creatine affects women’s hormones - How to use creatine - Whether a loading phase is necessary - Creatine and hair loss - Creatine and gut issues - What to look for in a creatine supplement Body Composition Blueprint [FREE training]: https://carrotsncake.ck.page/5909f18b13 My favorite creatine brands via Fullscript: https://us.fullscript.com/welcome/carrotsncake Fit + Fueled Waitlist: https://carrotsncake.ck.page/be63efa9bd Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep212: Why Cutting Calories Stopped Working For Weight Loss Feb 06, 2024

In this episode, Tina talks about the challenges of cutting calories, and why it may not be effective for weight loss, especially in our 40s and beyond. She shares the importance of finding the right mindset for a successful fat loss phase as well as her insights and tips for navigating this process in perimenopause. Tina discusses the following: - Weight loss versus body recomposition - How negative self-talk and stress affects fat loss - How the thyroid impacts metabolism regulation and weight loss - Finding the balance between fat loss and muscle preservation - Why mineral depletion is so common in women - The impact of extended cardio on stress hormones - How under-eating impacts hormones Body Composition Blueprint [FREE training]: https://carrotsncake.ck.page/5909f18b13 Fit + Fueled Waitlist: https://carrotsncake.ck.page/be63efa9bd Mineral guide: https://carrots-n-cake.mykajabi.com/mineral-guidebook Blood work request guide: https://carrotsncake.ck.page/bloodwork-guide Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep211: Fueling Your Metabolism: Simple Starts for Your Mineral Journey Jan 30, 2024

In this episode, Tina shares her love for minerals and how they have transformed her health, particularly in regard to her energy levels and overall mood. Through mineral testing and changing her diet, she found a solution that nourished her body and improved her overall well-being. Tina discusses some Simple Starts for your mineral journey: - Support Adrenals - Your Daily Habits - Prioritize Potassium - Support Digestion - Topical Magnesium - Consistency Women's Wellness Mineral Guide: https://carrots-n-cake.mykajabi.com/mineral-guidebook Topical magnesium lotion: https://rstyle.me/+XUV1HcIKyj3zHnQ6m5pgkg Fullscript Dispensary: https://us.fullscript.com/protocols/carrotsncake-perimenopause-favorites Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep210: Finding the Balance Between More and Less with Ulcerative Colitis Jan 23, 2024

In this episode, Tina shares her personal experience of finding balance between "more" and "less" while navigating the challenges of ulcerative colitis. Over the years, she sought natural healing methods—everything from functional testing and protocols to extreme diets and supplements—in the pursuit of remission. While her quest for healing seemed like the right path, Tina found herself feeling more and more hopeless and disappointed. She shares details about this emotional rollercoaster—constantly seeking, doing more, and trying so many different approaches— and how she eventually realized that the reason she continued to struggle for so long was because she didn’t fully trust herself or her body, which led to an endless cycle of searching for new solutions. Tina discusses: - Her personal journey with accepting a chronic disease - Constantly searching for solutions and its emotional impact - The harmful effects of restrictive diets - The importance of nourishing the body for healing - Unlearning what she thought worked for gut health - Mistakes she made in her journey with ulcerative colitis - Her new approach for health and healing Apply for functional testing & 1:1 coaching: https://forms.gle/JT74yhBgxQZRQvgZA Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep209: My Top Picks for a Healthier New Year Jan 16, 2024

In this episode, Tina shares family, business, and personal updates as well as some of her favorite wellness and fitness products that help her stay motivated and support her health journey. From a game-changing walking pad and affordable, stylish leggings to her favorite supplements and go-to protein and electrolyte powders, these items have made a real difference in her daily routine. Tina discusses: - The pug’s magical new medication - What Quinn and Mal are loving lately - The fascinating world of lizard companionship - Business updates and reflection on 2023 - Personal body composition goals for 2024 - How a walking pad is different from a treadmill - Favorite places to shop for discounted workout gear - Go-to supplements for energy, weight loss, and more Walking pad: https://rstyle.me/+Xz-1AOb3RNVu3i-0T7DtjA Stand-up desk for walking pad: https://rstyle.me/+N6iOtmKAN5BlSF7Wo16MeA Leggings: https://rstyle.me/+GiAUPqhuEiQ1RUMp8vBVKA ThredUp [save 45%]: https://www.thredup.com/r/ZAYPH8 Paleovalley [save 15%]: https://www.paleovalley.com/?pc=pvpartners&oid=26&affid=882 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep208: Understanding Burnout-Related Weight Loss Resistance With Megan Brynok, FDN-P Jan 09, 2024

In this episode, Tina speaks with Megan Brynok, a Board Certified Holistic Health Practitioner, and an FDN Practitioner on the Carrots ‘N’ Cake coaching team. She discusses the importance of understanding your body better, especially in relation to stress, burnout, and weight loss. Megan discusses: - What motivated her to become a functional practitioner - Her personal experience with metabolic damage - How stress affects weight gain and weight loss resistance - What burnout feels like and its associated symptoms - What to do when the body stops responding to weight loss efforts - What burnout looks like on functional tests - Actionable steps to start improving your health now - Her advice for staying motivated when progress is slow - How to use cycle syncing to support your fitness goals Apply for functional testing & 1:1 coaching: https://forms.gle/JT74yhBgxQZRQvgZA 5 Why’s Exercise: https://docs.google.com/document/d/1q9v0nwfE8APo4PCHCNWcUubSfXDG1v4rmPT-BROoZpI/edit?usp=sharing Cycle Syncing Masterclass: https://programs.carrotsncake.com/offers/zo9eeghA Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Megan: Instagram: https://www.instagram.com/meganjoy_wellness/ About Megan Brynok: Megan Joy Brynok is a Board Certified Holistic Health Practitioner, Functional Diagnostic Nutrition Practitioner, and Founder of “Her Lifestyle Medicine”, where she specializes in hormones, gut health, and metabolic health. She has been a passionate advocate in the health, fitness, and medical space since 2011 serving patients and clients with experience in nursing, ultrasound, personal training, health & nutrition coaching, being on a clinical advisory board to support other practitioners, and even years of bikini bodybuilding competitions. Megan's mission is based in educating and empowering other health-conscious women to take their power back and take control of their health, Megan has coupled her unique story of her own health struggles with her robust education, professional experiences, and her passion for empowering women to embark on what she feels is a necessary and revolutionary movement in women’s health. As a sought-after health expert, her work can be seen in publications such as Authority Magazine, Thrive Global, Women's Health Magazine, amongst many podcasts and virtual health summits.

EP207: The Role of Nutrition in Brain Health and Trauma Recovery with Jessica Cording, MS, RD, CDN Jan 02, 2024

In this episode, Tina speaks with Jessica Cording, a Dietitian, Health Coach, and Author. She discusses the importance of quality nutrition when it comes to mental wellness and trauma recovery. Jessica discusses: - What inspired her to become a dietitian - Her experience with PTSD and trauma recovery - Long-term effects of trauma - The role that nutrition plays in mental health - Specific dietary changes to support your mental wellness - What she wishes everyone knew about trauma - Tips for insomnia and other sleep disturbances - Details about her group coaching program, The Trauma Warrior’s Toolbox Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Jessica Cording: Instagram : https://www.instagram.com/jesscording/ Facebook : https://www.facebook.com/JessicaCordingNutrition/ Twitter: https://twitter.com/JessCording Pinterest : https://www.pinterest.com/JCordingRD/ LinkedIn: https://www.linkedin.com/in/jessicacording/ TikTok: tiktok.com/@jesscording About Jessica Cording: Jessica Cording, MS, RD, CDN, INHC is a registered dietitian, health coach, and author who helps people live better lives through building sustainable healthy habits. Through her writing, consulting, public speaking, and counseling, she works with individuals, corporations, and the media to help make drama-free healthy living approachable and enjoyable. She is the author of The Little Book of Game-Changers: 50 Healthy Habits For Managing Stress & Anxiety and the The Farewell Tour: A Caregiver’s Guide to Stress Management, Sane Nutrition and Better Sleep (Viva Editions). She also runs the Drama-Free Healthy Living podcast and has recorded guided meditations for Simple Habit. She also has created educational content for CARAVAN Wellness. Additionally, a big believer in the mental and physical benefits of exercise, she is a certified Pilates mat instructor. Cording is a part of the mindbodygreen Collective and a frequent contributor to various media outlets such as SHAPE, Forbes, and more. She is also the creator of The Trauma Warrior’s Toolbox online group coaching program, where she shares nutrition and lifestyle game changers to support trauma recovery.

EP206: Your Mindset Matters: Building Your Dream Body from Within with Allison Jackson Dec 26, 2023

In this episode, Tina speaks with Allison Jackson, a former bodybuilder, wellness coach, who focuses on macro nutrition and overall wellness for corporate professional women. She discusses the importance of finding the right balance and prioritizing health over aesthetics. She also shares valuable tips for transitioning from macro tracking to intuitive eating and listening to your own body. Allison discusses: - Why she quit bodybuilding after 10 years - Advice for transitioning from macros to intuitive eating - Her non-negotiables for self-care - How meditation fits into her life now - Her daily routine as a full-time corporate woman - Spirituality and intuition as a recovering - Type A perfectionist - Her favorite books and podcasts APPLY: https://forms.gle/JT74yhBgxQZRQvgZA Paleovalley electrolytes: https://paleovalley.com/offers/essential-electrolytes-promo/pvpartners?oid=47&affid=882 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Allison Jackson: https://www.allisonjacksonfitness.com/ Linkedin Page: https://www.linkedin.com/company/allisonjacksonfitness/ Linkedin Personal: https://www.linkedin.com/in/allisonrjackson/ Instagram: https://www.instagram.com/allisonjacksonfitness/ Facebook Page: https://www.facebook.com/allisonjacksonfitness Facebook Personal: https://www.facebook.com/allisonrjackson About Allison Jackson: Allison Jackson Fitness originally started out as FitMomsofNJ.com in 2010 when Allison began to realize how many of her mom-friends were either struggling to lose weight, looking for ways to incorporate exercise into their busy lives or trying to figure out how to prioritize their health while caring for their family. Fitness is her passion. When she was in her teens, She used to read her Dad’s Muscle & Fitness magazines and attempt to lift weights and work out in their unfinished basement with a weight bench and some dumbbells. Her mom would take her to Jazzercise classes with her. She struggled with her weight, but it was during those early years that she caught the fitness bug. Before she was a fitness competitor, she played field hockey all through high school and college. While in college, she became a certified aerobics instructor (back when they called it “aerobics” and leotards and leg warmers were all the rage). She also received her personal trainer certification. She taught everything from step aerobics to kickboxing (who remembers Billy Blanks’ Tae Bo style?). Then she started running…she ran 5Ks, 10Ks, half marathons, some sprint triathlons, two marathons (NYC and Philly), a Warrior Dash and a Tough Mudder. But she wanted more. In the late 90’s she discovered fitness competitions (think bodybuilding meets beauty pageant), which involved a fitness routine and posing routine. She took gymnastics lessons as a 25-year-old with a class full of 9-year-old's. It was not her cup of tea. Fast forward to 2012 when she discovered a trainer who was also an IFBB figure pro who was willing to prep her for her first figure competition. Most organizations had eliminated the fitness routine portion and she was ready to finally tackle this challenge. She competed in her first competition in 2012 and continued to compete until this past year when she obtained her pro card — four years in the making! What she loves more than anything is when people say they’re inspired by what she has done or motivated to try working out.

EP205: Exploring Mental Wellness Through Functional Nutrition with Nichole Krueger, FDN-P Dec 19, 2023

In this episode, Tina speaks with Nichole Krueger, a Functional Diagnostic Nutrition Practitioner and a Board Certified Holistic Health Practitioner as well as a practitioner on the Carrots ‘N’ Cake coaching team. Nichole shares her personal journey with postpartum depression, anxiety, and overwhelm as a mom of five. She also shares a number of nutritional strategies and lifestyle changes she implemented to improve her mental health. Nichole discusses: - Her journey with postpartum depression, anxiety, and overwhelm - Trying 9 different antidepressants in 10 years - Specific diet strategies she used to improve her mental well-being - How a lack of protein affects the brain and mood - Functional test markers that correlate with mood issues - Her favorite gluten-free hacks and swaps - Her non-negotiable when it comes to self-care APPLY: https://forms.gle/JT74yhBgxQZRQvgZA Paleovalley bone broth protein: https://paleovalley.com/offers/grass-fed-bone-broth-protein-promo/pvpartners?oid=29&affid=882 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Nichole Krueger: https://shebuildshealth.com Instagram: https://www.instagram.com/nicholekrueger/ Facebook: https://www.facebook.com/shebuildshealth About Nichole Krueger: Nichole is a Functional Diagnostic Nutrition Practitioner and a Board Certified Holistic Health Practitioner. She also works for FDN as the Ascension Program Division Manager and has been in the functional health world for nearly 13 years. After living with anxiety and depression for a decade, she sought the help of a functional practitioner and was astounded at the results she received. With this new world of information, she became passionate about helping other women get true results with their chronic health issues. Her mission is to help women regain their health and live their best lives.

EP204: 4 Holiday Hacks to Kick Sugar Cravings Dec 12, 2023

In this episode, Tina shares some simple holiday hacks to overcome sugar cravings that you can start RiGHT NOW. She also shares her personal journey as a “sugar monster” and how she eventually overcame her sugar addiction by nourishing her body with whole foods and minerals. Tina discusses: - Feeling out of control around sugar - Why holiday stress often leads to overconsumption of sugar - Understanding what your sweet tooth is telling you - Why a magnesium deficiency might be driving your cravings - How to naturally boost your magnesium levels - Why restricting healthy sugars and carbs is not the answer - Actionable tips and tricks for managing cravings now 1:1 coaching and testing APPLY here: https://forms.gle/JT74yhBgxQZRQvgZA Sugar-free meal plan [free]: https://carrotsncake.ck.page/dcdc4e80bf Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

EP203: Rewiring Your Weight Loss Beliefs for Lasting Transformation with Anna Rockstar, CPT, RN Dec 05, 2023

In this episode, Tina speaks with Anna Rockstar, a coach, personal trainer, and registered nurse. Anna discusses why it’s important to have the right mindset when it comes to weight loss and implementing healthy habits. Oftentimes, we need to rewire our old ways of thinking for sustainable fat loss and body transformation. Anna discusses: - Leaving a career in nursing for online coaching - Weight loss versus being fit and healthy - Health implications of being overweight - How tracking your food teaches you about nutrition - Why strength training is non-negotiable for women in midlife - Why we need to change our programming around perfection, failing, shame, and guilt when it comes to weight loss - Why taking action is so important for transformation - And more… Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Anna Rockstar: https://www.rockthatfitness.com/ Instagram: https://www.instagram.com/rockthatfitness/ Facebook: https://www.facebook.com/anna.thatsme FB Group: https://www.facebook.com/groups/1273531139501618 About Anna Rockstar: Anna is a 53-year-old mom of 3 and a registered nurse by trade, but now her focus is online strength, nutrition, and mindset coaching for women. She offers group and 1:1 coaching as well as an online community called Rock That Fitness. Anna hasn’t always been healthy and fit, and she struggled with her weight most of her adult life. At the beginning of 2017, she moved beyond diets with a sustainable approach, which led her to lose over 60 pounds that she has kept off!

Ep202: Navigating Metabolism, Thyroid Health, and Empowering Women with Megan Lyons Nov 28, 2023

In this episode, Tina speaks with Megan Lyons, a Harvard graduate and a former management consultant turned holistic nutritionist. Megan discusses various health issues common to women in perimenopause, including thyroid problems, gut health, and blood sugar imbalances. She also shares the benefits of starting the day with a mindful morning routine and how it has completely changed the way she approaches the world. Megan discusses the following: - Why so many women are metabolically unhealthy - How to start fixing your metabolism - Why thyroid conditions are on the rise - How women can support their thyroid naturally - Should you really give up gluten? - The wrong way to utilize intermittent fasting - Science-backed strategies for sugar cravings - Her 8-minute morning routine - Realistic tips for meal prep and packing lunches - And more… Grab the FREE bloodwork guide here: CTA: https://carrotsncake.ck.page/bloodwork-guide Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. About Megan Lyons: Megan is a 37-year-old health and wellness expert and owner of The Lyons’ Share Wellness. She lives in Dallas with her husband, Kevin (they met on move-in day at Harvard 19 years ago, and started dating two weeks later!) and their adorable dogs, Maverick and Riley. Her passion in life is helping others feel amazing, inside and out. In addition to health coaching, She loves reading, being active (through strength training, walking, running, triathlons, yoga, HIIT workouts, bootcamps, and more!), experimenting with healthy and delicious foods, learning everything she can about nutrition and fitness, traveling (alone and with others), spending time with family and friends, and anything involving the outdoors. She wakes up every day excited to do what she loves! She graduated from Harvard University with honors in economics in 2007, and received her MBA from Kellogg School of Management at Northwestern University in 2012. She spent 2007-2014 as a management/ strategy consultant. She received a Certificate of Health Coaching from the Institute for Integrative Nutrition in 2011, and completed a Masters in Holistic Nutrition from Hawthorn University in 2019. She is Board Certified as a Holistic Nutritionist by NANP, and is also a Board Certified Clinical Nutritionist as designated by CNCB. She is currently pursuing her Doctorate of Clinical Nutrition from University of Western States. If you can’t tell, she loves education! Connect with Megan Lyons: https://www.thelyonsshare.org/ Instagram: https://www.instagram.com/thelyonsshare/ Pinterest: https://www.pinterest.com/thelyonsshare/ Facebook: https://www.facebook.com/TheLyonsShareWellness/

EP201: Is Stress Sabotaging Your Weight Loss Efforts? with Jen Kirsch, CPT Nov 21, 2023

In this episode, Jen Kirsch shares the impact of stress on weight loss and overall well-being. She shares personal experiences as well as practical tips for managing stress. She also highlights the need to recognize and address stress in order to improve sleep, reduce anxiety, and promote overall health and weight loss. Jen discusses the following: - The impact of stress on physique change - Productive vs non-productive stress - A holistic approach to fitness and nutrition - Symptoms of chronic stress - How to recognize and address stress patterns - The importance of mindfulness and breathing - Managing stress rough self-care - The 'secrets' to midlife weight loss - How to deal with injuries when you love fitness - Reframing stress and practice self-compassion - And more… Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Jennifer Kirsch: https://jenniferkirschfitness.com/ Instagram: jenniferkirschfitness Facebook: Jennifer Kirsch Fitness Pinterest: Jennifer Kirsch Fitness Youtube: Jennifer Kirsch Fitness About Jen Kirsh: Jen Kirsch, a certified personal trainer, and nutrition coach has dedicated her career to helping women over 40 achieve their fitness goals. With over 2 decades of experience in the fitness industry, Jen has honed her skills and knowledge to create tailored workout plans and nutrition programs that cater to her clients' unique needs. As the creator of the Straight Up Strength workout series, Jen's mission is to empower women to feel strong, confident, and unstoppable!

Ep200: What My Food Diary Taught Me in 5 Days Nov 14, 2023

In this episode, Tina shares the importance of tracking food and shares insights from her 5-day experience. She emphasizes that measuring what you eat (and not guesstimating) is important for making improvements to your nutrition and seeing progress in your body composition. Tina discusses the following: - Understanding that you can't improve what you don't measure - Tracking everything you consume for five days, including the good, the bad and the ugly - Taking note of overall daily calories - Takeaways and conclusion from her own nutrition audit - What really trips her up with her nutrition goals - How a lack of protein at breakfast led to more cravings - Her physique and nutrition goals for this year - The importance of tracking on the weekends - And more… CTA: Apply for 1:1 coaching and functional testing for January 2024: https://forms.gle/JT74yhBgxQZRQvgZA Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep199: My Current Macro + Training Goals Nov 07, 2023

In this episode, Tina shares some personal updates as well as her current body composition goals, nutrition and fitness routine, and the challenges she’s facing. She also talks about her experiences with hiring a coach and the positive impact it has had on her business and mindset. Tina discusses the following: Business growth and strategy in 2023 Her body composition goals The importance of tracking your nutrition intake Weekend nutrition challenges How her typical weekday looks Her PFF Framework for balanced meals Dealing with injuries Family updates And more… Save 15% at PaleoValley: https://paleovalley.com/store?pc=pvpartners&oid=25&affid=882 Apply for 1:1 coaching and functional testing for January 2024: https://forms.gle/JT74yhBgxQZRQvgZA Connect with Tina Haupert: https://carrotsncake.com/ Facebook: Carrots 'N' Cake https://www.facebook.com/carrotsncake Instagram: carrotsncake https://www.instagram.com/carrotsncake YouTube: Tina Haupert https://www.youtube.com/user/carrotsncake Pinterest: Carrots 'N' Cake Hormone Testing & Nutrition Coaching https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep198: How to Cut the BS and Lose the Perimenopause Weight Oct 31, 2023

In this episode, Tina discusses the frustration, negativity, and shame that often comes with weight gain for women, particularly during perimenopause. She shares her own personal experience with various fat loss strategies that actually led to weight gain (not loss!) and offers her best advice for cutting through the BS for how to lose the perimenopause weight. Tina discusses the following: - Why a personalized approach for weight loss is needed. - How functional testing can enhance your results. - Importance of managing blood sugar for weight loss. - Why building muscle is essential. - Importance of quality sleep and stress management in perimenopause. - Why getting enough magnesium is important for blood sugar control. - And more… Apply for 1:1 coaching and functional testing for January 2024: https://forms.gle/JT74yhBgxQZRQvgZA Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep197: When Your Bloodwork Is 'Normal' But You Still Feel Like Crap Oct 24, 2023

In this episode, Tina discusses the frustration of receiving ‘normal’ blood work results despite still experiencing symptoms and not feeling your best. She explores the reasons why doctors may provide non-answers or dead ends when it comes to blood work. Tina also offers insights into why this issue is so common for women in perimenopause and what exactly to do about it so you get the information that you need. Tina discusses the following: - Her own personal experience and frustration with ‘normal’ blood work - Conventional versus functional reference ranges - Why advocating for yourself in perimenopause is so important - Why your quality of life matters versus what your blood work says - The exact blood work to request from your doctor - And more… CTA: 1:1 coaching applications open on 11/1: https://programs.carrotsncake.com/coaching Blood work to Request From Your Doctor Handout: https://carrotsncake.ck.page/bloodwork-guide Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep196: How to Win the Battle Against Sugar Cravings and Lose Weight Oct 17, 2023

In this episode, Tina talks about how to overcome sugar cravings, which is such a common challenge for women, especially when they are looking to lose weight and balance their hormones. She also shares her personal journey with her own struggles with sugar cravings and how she’s better able to navigate them. Finally, Tina shares some of the underlying reasons for sugar cravings and how to get control of them. Tina discusses the following: - The role of insulin resistance in sugar cravings - How protein can help in regulating glucose levels - The importance of strength training and daily movement - The importance of sleep - How low thyroid can affect sugar cravings - The impact of nutrient deficiencies and cravings - Cortisol imbalance and sugar cravings - Tips and tricks for managing sugar cravings - And more… Grab my FREE sugar-free meal plan: https://carrotsncake.ck.page/sugar-free-meal-plan Apply for 1:1 coaching: https://forms.gle/JT74yhBgxQZRQvgZA PaleoValley Electrolyte Powder: https://paleovalley.com/offers/essential-electrolytes-promo/pvpartners?oid=47&affid=882 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep195: Understanding Hormonal Hair Loss in Women with Faraz Khan Oct 10, 2023

In this episode, Tina talks with Faraz Khan about female hair loss. In particular, he shares how hormonal changes in perimenopause may contribute to this problem. Faraz talks about the complexities and offers insights and prevention strategies. Faraz discusses the following topics: - The complexities of hair loss in women - The causes of hair loss and prevention strategies - Treatment options to regrow hair - The importance of addressing underlying health issues - Five nutrients necessary for hair growth - Stress hair loss vs hormonal hair loss - Pharmaceutical and natural solutions for hair loss - And more… Save 15% at FullyVital with code Tina15 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Faraz Khan: https://fullyvital.com/ Instagram: https://www.instagram.com/fullyvitalhair/ Facebook: https://www.facebook.com/profile.php?id=100070405412613 Youtube: https://www.youtube.com/channel/UCT2G03nQ7wnDNxt9DLfWnUg About Faraz Khan: Faraz Khan is the founder of FullyVital and host of the Anti-Aging Hacks Podcast. A leading expert in the field of hair loss in women, he has dedicated his career to understanding the complex interplay of hormones, diet, and lifestyle on hair health. Faraz's work focuses on the molecular level of how testosterone and DHT affect hair follicles. His innovative thinking and empathetic approach have made him a sought-after voice in the field, helping countless individuals regain confidence and control over their hair health. Faraz's insights into hormonal imbalances, particularly around menopause, have contributed to a broader understanding of hair loss patterns in women. Whether through FullyVital's products or his engaging podcast, Faraz continues to educate and inspire, making a tangible difference in the lives of many.

Ep194: How to Break Up with Toxic Diet Culture & Start Loving Yourself with Katie Bramlett of WeShape Oct 03, 2023

In this episode, Tina talks with Katie Bramlett about redefining toxic diet culture standards and prioritizing responsible movement over the number on the scale. Katie ditches the belief that more cardio is the key to weight loss and offers advice on how to navigate new approaches to diet and exercise. Katie discusses the following topics: - Why women should rest more - Why less is more when it comes to exercise - How exercise and movement are different - How to better listen to your body - How to shift your mindset related to self-worth and the number on the scale - How to normalize conversations about the division of labor - And more… WeShape FREE 2-week trial: https://weshape.com/carrotsncake Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Katie Bramlett: https://www.weshape.com/ Instagram: https://instagram.com/weshape.wellness Facebook: https://www.facebook.com/WeShape Youtube: https://www.youtube.com/c/WeShape Tiktok: https://www.tiktok.com/@weshape Spotify: https://open.spotify.com/show/3LNn2scZxO3Mb5WrPADSUN?si=88c40a18dbbb4664 Apple Podcast: https://podcasts.apple.com/us/podcast/weshape-podcast/id1641964753 About Katie Bramlett: Katie Bramlett started WeShape with the intention of advocating for women to stop focusing on the number on the scale and instead put their energy and efforts towards a more meaningful intention such as movement, rest, and a deeper connection with self. Her entire company and product is rooted in intention, movement, community, and beliefs. Katie has a passion for bringing awareness to the toxic expectations placed on women in the fitness industry, as well as the often overshadowed, yet pivotal roles women play in business and entrepreneurship. Katie's goal is to create awareness through meaningful conversation and curiosity so that women can gain the support of men rather than gaining dominance. "It's all about leveling the playing field, not about overly shifting the power in the other direction." ~Katie

Ep193: Exploring an Alcohol-Free Lifestyle with Karolina Rzadkowolska Sep 26, 2023

In this episode, Tina talks with Karolina Rzadkowolska about ditching alcohol for personal growth and empowerment. Karolina shares her personal journey of changing her relationship with alcohol and empowering other women to do the same. Karolina discusses the following topics: Health and mental benefits of giving up alcohol - Actionable steps to ditch alcohol - How to get over FOMO - How to deal with alcohol cravings - Mindset shifts needed to find your deeper purpose without alcohol - How alcohol keeps you stuck - Misconceptions about alcohol - Stress reduction and healthy coping mechanisms - And more… Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Karolina Rzadkowolska www.euphoricaf.com Instagram: www.instagram.com/euphoric.af Facebook: http://www.facebook.com/euphoricaf/ About Karolina: Karolina Rzadkowolska is an alcohol-free empowerment expert who helps intuitive women ditch alcohol and discover their greater purpose. She’s worked with thousands of clients through her programs to change their drinking habits and unleash a new level of health, happiness, and potential to go after their biggest dreams. She is the bestselling author of the book, Euphoric: Ditch Alcohol and Gain a Happier, More Confident You (HarperCollins) and her work has been featured in the Huffington Post, The Sunday Post, Popsugar, Real Simple, Elite Daily and multiple TV shows. Karolina’s passionate about helping you discover what really makes you happy outside of a beverage and design a life you love. She would love to hear from you at www.euphoricaf.com.

Ep192: How to Gain Muscle and Lose Fat (aka Body Recomposition) Sep 19, 2023

In this episode, Tina talks about body recomposition, a process where the body loses fat and gains muscle simultaneously. She also talks about the importance of fueling the body properly to achieve the health goals for women in their perimenopause. Tina discusses the following topics on body recomposition: - Sustainable weight loss and body recomposition goals - Different approaches/strategies to achieve body recomposition - Importance of timing and a strategic approach for best results. - The importance of calculating and adjusting macros based on individual goals versus generic calculators or random online coaches - The dial movers to achieve body recomposition - And more… Apply for Fit + Fueled: https://carrots-n-cake.mykajabi.com/fit+fueled Next group starts on Monday, September 25, 2023. Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep191: How Mineral Testing Can Help You Lose Weight & Feel Great Sep 12, 2023

In this episode, Tina talks about the importance of minerals, why mineral loss is so common in women, and how mineral testing can help you lose weight and feel your best. She also shares insights into the relationship between minerals and hormones, which can cause symptoms of imbalance and make losing weight harder and more frustrating for women. Tina discusses: Minerals as the spark plugs of the body The Importance of an HTMA Test Signs and Symptoms of Mineral Imbalance Why mineral loss is common in women What the HTMA tells about stress Symptoms of 4 LOWS pattern How HTMA can help you lose weight And more… Register for the FREE training Here: https://carrotsncake.ck.page/free-training-opt-in Apply for Fit + Fueled: https://carrots-n-cake.mykajabi.com/fit+fueled Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep190: Help, I'm So Overwhelmed. Where Do I Start? Sep 05, 2023

In this episode, Tina talks about the overwhelm that many women in perimenopause experience, especially when they get a lot of information online, but still have so many questions about what to do and what results they should expect from their efforts. She shares where to start with your efforts and the 5 biggest dial-movers when it comes to seeing results in terms of health and body composition. Tina discusses: - So much information, mixed messages - How boring habits done consistently gets results - Nourishing your body by eating more whole foods - Getting your hunger levels balanced by eating more protein - The importance of building muscle through strength training - Working on your circadian rhythm - Knowing your caloric intake by tracking your food - And more… Register for the FREE training Here: https://carrotsncake.ck.page/free-training-opt-in Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep189: My Journey of Shedding Perimenopause Weight Aug 29, 2023

In this episode, Tina speaks about her personal journey with losing weight in a responsible and sustainable way. No crash diets or excessive cardio needed! She also shares the specific challenges that led to her to gaining more than 15 pounds and exactly what she did to lose it. Tina discusses: The importance of blood sugar management Why tons of high-intensity cardio isn’t the best option for weight loss Why restful sleep is a non-negotiable in perimenopause How mindset shifts are necessary for sustainable fat loss Why thyroid health is important And more… Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

Ep188: Finding Imbalances on Functional Testing & How It Can Explain Perimenopause Symptoms with Jennifer Woodward Aug 22, 2023

In this episode, Tina speaks with Carrots ‘N’ Cake coach and FDN Practitioner, Jennifer Woodward, about the importance of functional testing for women during their perimenopausal years. Jennifer provides clarity around some of the imbalances that women might experience in perimenopause and some of the common markers we see on functional tests. Jennifer discusses: Common symptoms in perimenopause The importance of functional lab testing How the GI-MAP and DUTCH can provide clues Minerals as the spark plugs of the body Intermittent fasting and whether it’s helpful or harmful Cardio as an extra stressor And more… Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Jennifer Woodward: www.jenniferwoodwardnutrition.com Instagram: https://www.instagram.com/the_period_fdn/ Facebook: https://www.facebook.com/jenniferwoodwardnutritionist About our Guest: Jennifer Woodward holds a Master’s of Science in Integrative Nutrition and is a certified Functional Diagnostic Nutrition Practitioner and a Board Certified Functional Wellness Coach. She served as executive director of the Association of Functional Diagnostic Nutrition Professionals, growing the association from less than 500 to over 850 members in three years. She is the creator of the acclaimed FDN Business School and she loves getting to help new FDNs thrive professionally. Jennifer was recently a quarter-long guest lecturer in graduate Endocrinology at Parker University and has been an independent contractor for multiple functional medicine practices across the United States. She loves to be active with her high school sweetheart husband and four kids. Don’t get her started on weightlifting for women, or pickleball!

Ep187: Scoliosis Strong: Learning How to Take Power Over Your Curve with Beth Terranova Aug 15, 2023

In this episode, Tina speaks with Beth Terranova about her journey and how she got started working with people with scoliosis. Beth shares why strength training is important for people with scoliosis and the possibility of improvement for an adult with scoliosis. Beth discusses: - Why strength training is so important for people with scoliosis - The foundations of a healthy spine - Stability versus mobility - Methods for addressing pain - Are CrossFit, barbells, and running safe for those with scoliosis? - And more… Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Beth Terranova: https://www.strengthandspine.com/ Facebook: https://www.facebook.com/strengthandspine Instagram: https://www.instagram.com/strengthandspine/ Youtube: https://www.youtube.com/@strengthandspine About our Guest: Beth Terranova is a physical therapist and strength and conditioning coach with a passion for treating spinal conditions. Diagnosed with scoliosis as a teenager, she defied the odds to become a National Level Olympic Weightlifter. She completed her DPT from CUNY Hunter College in 2015 and became an Orthopedic Clinical Specialist in 2018. She pursued training in the Schroth Method for treatment of scoliosis and kyphosis and became Advanced Certified in 2019. Beth works with clients with scoliosis and other spinal conditions to improve their curves, reduce their pain, and progress their fitness for life. She also coaches injured weightlifters and powerlifters back to training. Beth spends her free time with her husband, Travis, and dog, Marlin. She enjoys being a National Referee for Olympic Weightlifting and competing recreationally in weightlifting and powerlifting.

Ep186: Why Diet Breaks Are Necessary For Long-Term Metabolic Health with Ashley Fillmore Aug 08, 2023

In this episode, Tina speaks with Ashley Fillmore about why women need to consider diet breaks. Ashley shares how to implement a diet break, how long it should last, and what to pay attention to for best results. She also debunked some misconceptions about fat loss - many of which often overwhelm women. Ashley discusses: - What a diet break is all about - Benefits of a diet break - Mistakes women sometimes make with diet breaks - Mindset shifts that need to happen during a diet break - Misconceptions about fat loss - What to do to break a weight loss plateau - And more… Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Ashley Fillmore: https://metabolicfix.purfitstudio.com/ Facebook: https://www.facebook.com/ashley.fillmore.96 Twitter: https://www.twitter.com/ashleyfillmore1 Instagram: https://www.instagram.com/ashley_fillmore1/ Podcast: https://metabolicfix.purfitstudio.com/podcasts/cheers-to-your-success About our Guest: Ashley is a leading expert in sustainable weight-loss who helps Women heal their metabolism, balance their hormones, and achieve body-composition changes that last a lifetime. She is the Founder and President of Metabolic Fix™, a premium online coaching company that has helped thousands of Women finally break free from chronic dieting for good and achieve long-term, sustainable results using the Metabolic Fix Method™. With a deep commitment to helping Women better their lives, she strives to inspire others to embrace a life of health, happiness, and self-love they deserve. Ashley is a renowned keynote speaker, frequents top-rated podcasts, is a podcast host for her show Cheers To Your Success, has a BSc in Exercise and Nutrition, and is a certified PT Professional, Nutrition Coach, and Health Educator.

EP185: How to Lose Belly Fat in Perimenopause Aug 01, 2023

In this episode, Tina shares some effective strategies to lose stubborn belly fat during perimenopause. Tina discusses: - Prioritizing strength training over cardio - The types of foods you should eat - Importance of prioritizing sleep - Paying attention to your alcohol consumption - And more Carrots 'N' Cake 1:1 Coaching Application https://forms.gle/JT74yhBgxQZRQvgZA Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

EP184: Unveiling My 12-Week Cut Transformation Jul 25, 2023

In this episode, Tina talks about her incredible 12-week fat loss phase (cut). She shares her transformation, some valuable lessons, and the metrics that defined her progress. Tina discusses: - The results of the 12-week cut - How you don’t need to be perfect but you need to be consistent - The timing of a cut phase - The lessons she learned from the cut - How health foundations make fat loss easier - And more Carrots 'N' Cake 1:1 Coaching Application: https://forms.gle/JT74yhBgxQZRQvgZA Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.

EP183: What It Takes to Heal: The Journey of Becoming Someone New with Evan Transue, FDN-P Jul 18, 2023

In this episode, Tina speaks with Evan Transue, FDN-P, aka Detective Ev and host of the Health Detective Podcast by Functional Diagnostic Nutrition. Evan shares his journey to healing, how he has changed as a person and how FDN has helped him do it. He believes that healing is a personal development journey; you need to become a different person. You can accelerate your healing with functional testing. You have to make the decision to heal and then just do it. Evan discusses: Healing is a personal development journey Why you need to become a different person How you can accelerate your healing with functional testing Why do you have to make the decision to heal and then just do it And more Resources: Health Detective Podcast: https://www.facebook.com/carrotsncake Enroll in FDN:: https://ua175.isrefer.com/go/Home/carrotsncake/ Save $500 with code CNC500 Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Evan Transue, FDN-P: https://www.functionaldiagnosticnutrition.com/ Facebook: https://www.facebook.com/FunctionalDiagnosticNutrition/ Twitter: https://twitter.com/FDNtraining Instagram: https://www.instagram.com/evantransue_/ Youtube: https://www.youtube.com/channel/UC7xDnEKCe9gKeWZ2vbE3C8w Linkedin: https://www.linkedin.com/company/san-diego-natural-health-&-fitness-ctr About our Guest: Evan Transue, FDN-P, started suffering with panic attacks at the age of 5. He had no family history of trauma, and due to his seemingly great life, his panic attacks went misdiagnosed for over 10 years. During this time, he developed other mental health conditions, and eventually turned to substances to numb the pain. After battling for over 13 years, Evan had what he calls an "aha" moment that saved his life. Soon after, he would find the worlds of biohacking and functional medicine, and those helped him reverse his mental health issues for good.

EP182: A NEW APPROACH TO WEIGHT LOSS FOR WOMEN WHO'VE DONE EVERY DIET WITH NATALIE NEWHART Jul 11, 2023

In this episode, Tina speaks with Natalie Newhart, Mindset Coach & Former Pro CrossFit Athlete and BodyBuilder, about why so many women over 35 struggle with losing weight. Natalie shares how a lack of self-love is the root of all weight, food, and health issues, how humanity has been intensely conditioned to not love ourselves and shares a methodical training of self-love. Natalie discusses: - Getting to the point of absolute pain. - What happens when we drain our energy. - The importance of feeling good now. - How to choose to feel good now. - The importance of having a mindset plan. - The vision of a fit body. - What is conscious fitness? - And more Connect with Tina Haupert: https://carrotsncake.com/ Facebook: https://www.facebook.com/carrotsncake Instagram: https://www.instagram.com/carrotsncake YouTube: https://www.youtube.com/user/carrotsncake Pinterest: https://www.pinterest.com/carrotsncake/ About Tina Haupert: Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals. Connect with Natalie Newhart: https://www.fitaddictednutrition.com/ Facebook: https://www.facebook.com/natalienewhart048/ Instagram: https://www.instagram.com/natalie.newhart/ Youtube: https://www.youtube.com/@natalienewhart7339 About our Guest: Natalie Newhart has spent the last 15 years as an Online Nutrition and Fitness Coach for women over 30 who are tired of making their body goals so difficult to achieve and such a chore to maintain. A former professional athlete and physique bodybuilder, she’s no stranger to dragging herself through workouts, forcing herself to follow “the plan” regardless of how she feels, and counting every single calorie, step and rep. This way of being resulted in her in the hospital at the age of 30 and diagnosed with: hypothyroid, adrenal fatigue, stress-induced menopause, stress-induced diabetes, and rapidly gaining weight. She was one of the fittest athletes in the world, and at the same time- one of the sickest. Doctors told her she needed to find a way to not stress if she wanted to gain her health and wellbeing back. The traditional stress-management approach of walk more, meditate, and take naps failed to create any change, and didn’t serve her body goals either. It wasn’t until she started to do the internal work on herself did she start to see the changes she was looking for. For the last 6 years, she’s dedicated herself to mastering her body and mind. She’s trained with some of the world’s best psychologists, neurologists, female fat loss physicians, and even Shaolin monks! She’s spent the last 15 years helping thousands of women bring an end to their obsessive dieting mindset, compulsive eating behaviors, and neurotic exercise habits by addressing the deep psychological relationship with food and fitness. Unlike most fitness professionals, she understands that perpetual dieting and forced exercise is a personal issue that goes FAR beyond food, weight, and body goals. Natalie’s coaching takes an untraditional approach to regaining control with food, rediscovering a love for movement and retraining the way we think about weight loss. Natalie’s coaching is for those women who are done with being entertained by traditional diet strategies and is serious about making a REAL change - from the inside out. They don’t just want another short term fix- they want to MASTER their relationship with food and exercise.

EP181: 4 Ways Perimenopause Makes You Gain Weight Jun 27, 2023

In this episode, I dive into a topic that affects many women: perimenopause and weight gain. Perimenopause, the transitional phase leading to menopause, can bring about various changes in a woman's body, including shifts in weight. Here are four ways perimenopause can contribute to weight gain: Hormonal fluctuations: During perimenopause, hormone levels, particularly estrogen and progesterone, can fluctuate significantly. These hormonal changes can impact metabolism and lead to weight gain, especially around the abdomen. Slowing metabolism: As women age, their metabolism tends to slow down naturally. However, during perimenopause, this slowdown can become more pronounced. A slower metabolism means the body burns fewer calories, making it easier to gain weight. Muscle loss: Perimenopause can also result in muscle loss or a decrease in muscle mass. Since muscles are metabolically active tissues, having less muscle can further contribute to a slower metabolism and increased weight gain. Insulin resistance: Some women may experience insulin resistance during perimenopause. Insulin is a hormone responsible for regulating blood sugar levels. When the body becomes resistant to insulin, it can lead to weight gain, particularly around the midsection. While weight gain during perimenopause is common, it's important to remember that it's not inevitable. By understanding these factors, you can take proactive steps to manage your weight and maintain overall health. If you're navigating perimenopause and struggling with weight gain, we invite you to apply for our 1:1 coaching and functional testing program via this link: https://forms.gle/JT74yhBgxQZRQvgZA Remember, you're not alone, and there is always hope for achieving optimal health and balance. Let's embark on this journey together! DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP180: Wellness on a Budget: Affordable Strategies for Reaching Your Health Goals Jun 26, 2023

In this episode, I share what I would prioritize if I had a limited budget for my health goals. Spoiler: It's just 4 essentials that are totally free or very affordable. Resources mentioned in this episode: SMS Bundle - SAVE $50 with this link: https://programs.carrotsncake.com/offers/ck5r9fck?coupon_code=FIT50 Grab high-quality supplements here: https://us.fullscript.com/protocols/carrotsncake-perimenopause-favorites Try ButcherBox: https://butcherbox.pxf.io/Zdg53k DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP179: Why maintenance deserves more respect for your physique goals Jun 21, 2023

Maintenance often gets overlooked when it comes to physique change, but it's an essential component of a successful nutrition plan. In this episode, I explain why it's important and why this phase deserves more respect! Also, learn how to calculate your maintenance calories with a simple calculation. I'll guide you through the process step-by-step and provide valuable tips along the way. As a bonus, download my Ultimate Beginners Guide to Tracking Macros for FREE. This resource will further assist you in tracking your nutrition effectively. Ultimate Beginner's Guide to Tracking Macros: https://carrotsncake.ck.page/free-beginners-guide-tracking-macros DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP178: How to Meal Plan for Fat Loss Jun 14, 2023

If I had 'secrets' and hacks for streamlining my meal prep process with fat loss in mind, this episode gives you all of those details and more! Enrollment is OPEN for my 8-week fitness accountability challenge, LeanSummerSolution! 🥳🥂 GO HERE TO ENROLL and get the new fitness program: https://carrots-n-cake.mykajabi.com/LSS TRY BUTCHERBOX: https://butcherbox.pxf.io/Zdg53k DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP177: PPF Approach: The Ultimate Framework to Balanced Meals Jun 08, 2023

If you struggle with what to eat, this week's episode is for you! I promise planning a health, balanced meal can be soooo easy if you have a simple framework to follow and that's exactly what I share in this episode. Follow just 3 easy steps with my PFF Approach. PFF stands for protein, fiber, flavor, and it's how 95% of my meals are planned. For me, healthy eating is all about automation and NOT over-thinking it! Enrollment is OPEN for my 8-week fitness accountability challenge, LeanSummerSolution! 🥳🥂 GO HERE TO ENROLL and get the new fitness program: https://carrots-n-cake.mykajabi.com/LSS DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP176: Continuous Glucose Monitor (CGM) for Weight Loss May 31, 2023

If you're a woman in perimenopause who is struggling with weight loss, your blood sugar could be to blame. As we age, we become less resilient to stress, which oftentimes shows up as blood sugar imbalance and insulin issues. When blood sugar is not in balance, it makes losing weight so. much. harder. In this episode, I share my personal experience with real-time data provided by a Continuous Glucose Monitor (CGM) to track my blood sugar during a fat loss phase. It was fascinating to use and uncovered some seriously valuable insights that changes my approach to my diet and workouts. If want help making informed choices about your lifestyle habits, optimizing your diet, and achieving your weight loss goals, a CGM is an incredible tool. Find out how you can try a Nutrisense CGM for two weeks and unlock a new level of understanding about your body's response to different foods. Use discount code CARROTSNCAKE for a discount and embark on your own journey to a healthier lifestyle! Nutrisense CGM: https://www.nutrisense.io/?rfsn=6758756.673925&utm_source=affiliate&utm_medium=referral&utm_campaign=carrotsncake&utm_term=6758756.673925 >>>Don't miss my 8-week fitness accountability challenge: Stay consistent with your training all summer long and build a physique with more muscle definition, leanness, and strength! Add your name and email below to add yourself to the LEAN SUMMER SOLUTION Interest List and get 5 FREE WORKOUTS , access early details, discounts + exclusive bonuses! https://carrots-n-cake.mykajabi.com/LEANSUMMER DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP175: Recovering from Burnout [Part 3 of 3] May 24, 2023

This is the final episode of this 3-part series about recovering from burnout. In this episode, I share the exact strategies I used to recover form burnout. I dive deep into practical steps and the ACTUAL changes I made to my lifestyle to deal with the stress in my life and heal my body. As I always say, it's never one thing! >>>Don't miss my 8-week fitness accountability challenge: Stay consistent with your training all summer long and build a physique with more muscle definition, leanness, and strength! Add your name and email below to add yourself to the LEAN SUMMER SOLUTION Interest List and get 5 FREE WORKOUTS , access early details, discounts + exclusive bonuses! https://carrots-n-cake.mykajabi.com/LEANSUMMER DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP174: Recovering from Burnout [Part 2 of 3] May 18, 2023

Burnout is a real thing and a lot of women don't even realize just down stressed out and depleted their bodies are until it's too late. I ignored the symptoms of burnout for years until they were so bad (and my body was a mess) that I couldn't ignore them anymore. In this episode, I share the exact strategies I used to recover form burnout. I dive deep into practical steps and the ACTUAL changes I made to my lifestyle to deal with the stress in my life and heal my body. As I always say, it's never one thing! >>>Don't miss my 8-week fitness accountability challenge: Stay consistent with your training all summer long and build a physique with more muscle definition, leanness, and strength! Add your name and email below to add yourself to the LEAN SUMMER SOLUTION Interest List and get 5 FREE WORKOUTS , access early details, discounts + exclusive bonuses! https://carrots-n-cake.mykajabi.com/LEANSUMMER DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP173: Recovering from Burnout [Part 1 of 3] May 11, 2023

Burnout is a real thing and all too common in women, especially those of us who trend toward a Type A personality and perfectionism. In this episode, I share my personal experience with burnout, including the factors that contributed as well as the common symptoms associated with burnout, including physical, emotional, and mental exhaustion an how it shows up as undesirable symptoms related to weight gain, hormonal imbalance, blood sugar dysregulation, and more. >>>Don't miss my 8-week fitness accountability challenge: Stay consistent with your training all summer long and build a physique with more muscle definition, leanness, and strength! Add your name and email below to add yourself to the LEAN SUMMER SOLUTION Interest List and get 5 FREE WORKOUTS , access early details, discounts + exclusive bonuses! https://carrots-n-cake.mykajabi.com/LEANSUMMER DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP172: No, seriously, here's how to get consistent with macros May 03, 2023

Consistency is the name of the game if you want to change your physique. Macros are an incredible tool for supporting your weight loss goals, but if you struggle with consistency, you are likely missing out on results. In this episode, I share some simple hacks that can make all the difference. These tips and tricks make tracking macros easier and more efficient, so you're able to stay consistent and get the physique results that you want! Don't miss my 8-week fitness accountability challenge: Stay consistent with your training all summer long and build a physique with more muscle definition, leanness, and strength! Add your name and email below to add yourself to the LEAN SUMMER SOLUTION Interest List and get 5 FREE WORKOUTS , access early details, discounts + exclusive bonuses! https://carrots-n-cake.mykajabi.com/LEANSUMMER FREE Ultimate Beginner's Guide to Tracking Macros https://free.carrotsncake.com/ultimate-beginners-guide/

EP171: [Case Study] How Lacey Improved Her Relationship with Food Apr 27, 2023

In this episode, Coach Emma and I interview Lacey, one of our functional testing and 1:1 coaching clients. Lacey shares details about her experience working with the CNC team to improve her body composition (she lost 12 pounds), sleep quality, blood sugar balance, and her relationship with food, which she described as 'toxic' before joining our program. We hope you enjoy this episode and if it resonates will you, feel free to apply here: https://forms.gle/JT74yhBgxQZRQvgZA Don't miss my 8-week fitness accountability challenge: Stay consistent with your training all summer long and build a physique with more muscle definition, leanness, and strength! Add your name and email below to add yourself to the LEAN SUMMER SOLUTION Interest List and access early details, discounts + exclusive bonuses! https://carrots-n-cake.mykajabi.com/LEANSUMMER MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP170: How to stay motivated and consistent with strength training Apr 25, 2023

I hear it all the time from women... they *know* they need to be consistent with a strength training routine in order to change their physique, especially when they hit perimenopause, but they're just not motivated to do it. I totally understand and have 100% been there too, so in this episode, I share my tips and tricks for staying motivated and consistent with a strength training routine, and I hope it lights a fire under your butt! And don't miss my 8-week fitness accountability challenge: Stay consistent with your training all summer long and build a physique with more muscle definition, leanness, and strength! Add your name and email below to add yourself to the LEAN SUMMER SOLUTION Interest List and access early details, discounts + exclusive bonuses https://carrots-n-cake.mykajabi.com/LEANSUMMER MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP169: Fat Loss Phase 101 - PART 2 Apr 13, 2023

In this episode, I share some important considerations and strategies for successfully (!!) achieving your fat loss goals. This video is actually part 2 of this series, so be sure to watch part 1 if you missed it! And don't miss my 8-week fitness accountability challenge: Stay consistent with your training all summer long and build a physique with more muscle definition, leanness, and strength! Add your name and email below to add yourself to the LEAN SUMMER SOLUTION Interest List and access early details, discounts + exclusive bonuses https://carrots-n-cake.mykajabi.com/LEANSUMMER MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP168: Fat Loss Phase 101 Apr 13, 2023

When it comes to weight loss, what worked in your 20s often no longer works when you hit your 30s and 40s. What you need, my friend, is a new approach. In this episode, I share some important considerations and strategies for successfully achieving your fat loss goals. Things like how to get your mindset right, how to properly time your fat loss phase, and how to find the minimal deficit starting point to help you stay consistent and motivated. SUMMER ACCOUNTABILITY CHALLENGE: https://carrots-n-cake.mykajabi.com/LEANSUMMER MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP167: Week 1 Results & Accountability Update Apr 06, 2023

Sharing some results and accountability updates after the first week of my Spring cut. If you focus on the process instead of the outcome (i.e. number on the scale), you’ll be more consistent with your efforts and see better results. 💪🏻 Fit + Fueled Waitlist: https://carrotsncake.ck.page/be63efa9bd MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP167: Week 1 Cut & Accountability Update Apr 06, 2023

In this episode, I share some details about the first week of my 12-week cut. If you focus on the process instead of the outcome (i.e. number on the scale), you’ll be more consistent with your efforts and see better results. 💪🏻 Fit + Fueled Waitlist: https://carrotsncake.ck.page/be63efa9bd MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP166: Perimenopause Weight Loss Tips Apr 04, 2023

In this episode, I share how I've slowly and successfully lost weight during perimenopause. My weight loss journey started with tracking my food, getting my blood sugar under control, and focusing on replenishing nutrients and mineral balance. As I always say, it's never one thing! Fit + Fueled Waitlist: https://carrotsncake.ck.page/be63efa9bd MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP165: Answering your questions about FIT +FUELED Mar 30, 2023

Answering your questions about FIT + FUELED 💪🏻 Applications now open 🙌🏻 https://carrots-n-cake.mykajabi.com/fit+fueled We start on April 3rd 🎉

EP164: Hashing out the details of my 12-week cut Mar 25, 2023

Can you lose fat without starving yourself? Yes, it’s possible. I promise. In fact, my starting deficit for my 12-week is 2,100-2,300 calories. Yes, really! In this episode, I share ALL of the details of my 12-week cut. ▪️ Length: 12 weeks ▪️ Starting deficit: 2100-2300 calories ▪️ Workouts: CrossFit, SMS lower body workouts, walking ▪️ Nutrition priorities: Protein + carbs ▪️ Progress metrics: Photos, measurements, bi-weekly weigh-ins JOIN ME INSIDE FIT + FUELED: https://carrots-n-cake.mykajabi.com/fit+fueled DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP163: Why macros didn't work for me Mar 24, 2023

If you're new to macro tracking or just want to give them another try, this episode is for you! In this episode, we'll cover six common macro tracking mistakes that even experienced trackers make. By learning from my experiences and avoiding these mistakes, you can make progress towards your health and fitness goals faster and more efficiently. Whether you're trying to lose weight, build muscle, or just eat healthier, macro tracking can help you achieve your goals. So, tune in and let's get started! Fit + Fueled Waitlist: https://carrotsncake.ck.page/be63efa9bd MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP162: Perimenopause And Fitness: Is CrossFit The Right Choice? Mar 17, 2023

Maybe you've heard high-intensity workouts throw off your hormones and cause you to gain weight... so should you do workouts like CrossFit in perimenopause? Be sure to tune into this episode all about CrossFit and perimenopause. Find Your Fit Physique Number FREE Training - Learn what actually moves the dial when it comes your nutrition and fitness to achieve a FIT physique in time for summer. Sign up below! https://carrotsncake.ck.page/5909f18b13 MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP161: 7 Signs You're Ready to Diet Mar 13, 2023

Not everyone is ready to diet. In fact, I think this is probably the biggest mistake women make with trying to lose weight. In this episode, I share a number of factors I considered when planning my upcoming Spring cut. Tune in and see if they resonate with you! Find Your Fit Physique Number FREE Training - Learn what actually moves the dial when it comes your nutrition and fitness to achieve a FIT physique in time for summer. Sign up below! https://carrotsncake.ck.page/5909f18b13 Paleovalley 20% OFF Sitewide: https://paleovalley.com/save20/?oid=41&affid=882 Paleovalley 30% OFF Organ Complex: https://paleovalley.com/offers/organ-complex-promo-v1?oid=44&affid=882 Beautycounter: https://beautycounter.com/tinahaupert Hormonal Health Meal Plan: https://carrotsncake.ck.page/c3539295e9

EP160: 5 Daily Habits That Are Harmful To Your Hormones Mar 09, 2023

Some of your healthiest habits might be harmful to your hormones and this episode explains why! I chat about how some of your daily activities might be disrupting your hormones. Find Your Fit Physique Number FREE Training - Learn what actually moves the dial when it comes your nutrition and fitness to achieve a FIT physique in time for summer. Sign up below! https://carrotsncake.ck.page/5909f18b13 Paleovalley 20% OFF Sitewide: https://paleovalley.com/save20/?oid=41&affid=882 Paleovalley 30% OFF Organ Complex: https://paleovalley.com/offers/organ-complex-promo-v1?oid=44&affid=882 Beautycounter: https://beautycounter.com/tinahaupert Hormonal Health Meal Plan: https://carrotsncake.ck.page/c3539295e9

EP159: What exactly are whole foods? Mar 06, 2023

In this episode, I chat about what I consider a whole food versus a processed food and what the ‘gray area’ looks like for ‘convenient, minimally-processed whole foods.' Find Your Fit Physique Number FREE Training - Learn what actually moves the dial when it comes your nutrition and fitness to achieve a FIT physique in time for summer. Sign up below! https://carrotsncake.ck.page/5909f18b13 MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP158: Should you cycle sync in perimenopause? Mar 03, 2023

Should you cycle sync in perimenopause? Well, it depends! ;) Learn more with my Cycle Syncing Made Simple Masterclass ($19): https://programs.carrotsncake.com/cycle-syncing-made-simple Find Your Fit Physique Number FREE Training - Learn what actually moves the dial when it comes your nutrition and fitness to achieve a FIT physique. Sign up below! https://carrotsncake.ck.page/5909f18b13 MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP157: Signs You Are In Perimenopause & What To Do About It Mar 02, 2023

This episode shares some signs that you're in perimenopause and what you can do about making this transition easier. I get personal by sharing my own experience with perimenopause, changes in my menstrual cycle, and how I changed my lifestyle and managed stress to help my progesterone levels. Paleovalley 20% OFF sale: https://paleovalley.com/save20/?oid=41&affid=882 Save 30% off Paleovalley Organ Complex: https://paleovalley.com/offers/organ-complex-promo-v1?oid=44&affid=882 Online dispensary: https://us.fullscript.com/welcome/carrotsncake Beautycounter: https://beautycounter.com/tinahaupert MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP156: 5 Key Factors for Body Recomposition Feb 27, 2023

In this episode, I share what is most important for changing your physique aka 'body recomposition.' Find Your Fit Physique Number FREE Training - Learn what actually moves the dial when it comes your nutrition and fitness to achieve a FIT physique. Sign up below! https://carrotsncake.ck.page/5909f18b13 MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP155: 3 Types Of Restriction For Fat Loss & Tips Feb 20, 2023

If you're sick of counting calories, you're going to love this episode about three different types of restrictions for fat loss. I share ways to use calorie restriction in a responsible way as well as how to use intermittent fasting and food group restriction to make your next fat loss phase a successful one! *****Be sure to sign up for the FREE nutrition resources below! Find Your Fit Physique Number FREE Training - Learn what actually moves the dial when it comes your nutrition and fitness to achieve a FIT physique. Sign up below! https://carrotsncake.ck.page/5909f18b13 ULTIMATE BEGINNER'S GUIDE TO TRACKING MACROS FOR FAT LOSS https://free.carrotsncake.com/ultimate-beginners-guide/ INTERMITTENT FASTING AND HORMONAL HEALTH https://carrots-n-cake.mykajabi.com/intermittent-fasting-hormonal-health-cheat-sheet 40-30-30 MEAL PLAN https://carrotsncake.ck.page/18985e315d MY FITNESS PROGRAM ROUTINES: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP154: How to ACTUALLY consume more protein Feb 13, 2023

In this episode, I chat about how I *actually* consume more protein, and I share some details about my recent lean bulk and possible Spring cut. Find Your Fit Physique Number FREE Training - Learn what actually moves the dial when it comes your nutrition and fitness to achieve a FIT physique. Sign up below! https://carrotsncake.ck.page/5909f18b13 Try ButcherBox + SAVE: https://butcherbox.pxf.io/Zdg53k DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP153: Pre- and post-workout nutrition for women Feb 10, 2023

In this episode, I answer from FAQs about nutrient timing around workouts. Find Your Fit Physique Number FREE Training - Learn what actually moves the dial when it comes your nutrition and fitness to achieve a FIT physique. Sign up below! https://carrotsncake.ck.page/5909f18b13 Save 15% on your Paleovalley order: https://www.paleovalley.com/?pc=pvpartners&oid=26&affid=882 DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP152: Why We Chose To Have One Child Feb 08, 2023

In this episode, I share the ‘pros’ and ‘cons’ that my husband and I considered when we decided to have one child. It’s funny how so many people have an opinion when making one of the biggest decisions of your life! Find Your Fit Physique Number FREE Training - Learn what actually moves the dial when it comes your nutrition and fitness to achieve a FIT physique. Sign up below! https://carrotsncake.ck.page/5909f18b13 Save 15% on your Paleovalley order: https://www.paleovalley.com/?pc=pvpartners&oid=26&affid=882 DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP151: 5 Things I Did to Recover from Burnout Feb 07, 2023

In this episode, I share 5 things I did to recover from burnout (low cortisol). Find Your Fit Physique Number FREE Training - Learn what actually moves the dial when it comes your nutrition and fitness to achieve a FIT physique. Sign up below! https://carrotsncake.ck.page/5909f18b13 Save 15% on your Paleovalley order: https://www.paleovalley.com/?pc=pvpartners&oid=26&affid=882 40-30-30 Weight Loss Plan - Freebie: https://carrotsncake.com/40-30-30-meal-plan/ DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP150: Do You Wake Up Between 1-3 AM? Here’s What It Means... Feb 02, 2023

In this episode, I share some information about the common struggle of waking up between 1-3 AM every night. I'll explain why this happens, what's going on with your body, and what to do about it. Save 15% on your Paleovalley order: https://www.paleovalley.com/?pc=pvpartners&oid=26&affid=882 40-30-30 Weight Loss Plan - Freebie: https://carrotsncake.com/40-30-30-meal-plan/ DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP149: What to expect in Perimenopause Jan 28, 2023

If you're feeling all sorts of changes happening in your 30s and 40s, you might be in perimenopause. In this episode, I share an overview of what perimenopause is all about, what's happening to your body, and what you can do about it. Lillie Q's FLASH SALE: February 1 & 2 SAVE 20% WITH CODE PREGAME https://glnk.io/0m0rw/carrotsncake Apply For Hormone Testing: https://forms.gle/JT74yhBgxQZRQvgZA DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP148: Should you do fasted workouts if you want to gain muscle? Jan 24, 2023

Why skipping breakfast is preventing you from gaining muscle... You are always burning some level of carbs, fat, and protein throughout the day. Ideally, though, you want to utilize primarily carbohydrates because it’s going to help preserve your muscle mass. When your body doesn’t have enough carbohydrates and it’s out of glycogen stores (glucose/sugar is your body’s main/favorite source of energy), it will break down muscle as fuel. (Your body can’t regulate blood sugar with fat; it needs sugar.) In order to produce carbohydrates (or glucose), amino acids that are stored in muscle are broken down through a process called ‘gluconeogenesis.’ Your body literally breaks down muscle to create fuel! I actually see this all the time with women who are under-eating or following a low-carb diet. Their body is basically learning to break down muscle in order to help regulate their blood sugar because they’re not fueling their bodies properly. These are the women who, even if they’re weight training, don’t ever make any gains. It’s a circular process where they build a little muscle, break it down, build a little more, break it down, etc. Sometimes, you even see them get flabbier as they train because they just keep putting more and more stress upon their system because their body has to constantly utilize its own resources to try to regulate itself. Oof. Simply consuming enough carbohydrates can help you build and maintain muscle! And, of course, you need muscle to help support a higher metabolic rate. If you want to burn more calories and have a better metabolism, you need lots of muscle! I also noticed that I can lift heavier and perform better at the gym when I consume enough carbs and calories overall. HOW TO TRY FASTING WHILE SUPPORTING YOUR HORMONES: https://www.youtube.com/watch?v=gCkqb7z_YzU&t=345s INTERMITTENT FASTING CHEAT SHEET: https://carrots-n-cake.mykajabi.com/intermittent-fasting-hormonal-health-cheat-sheet MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP147: Do's And Don'ts During Intermittent Fasting in Perimenopause Jan 19, 2023

If you're a woman in your mid 30s to late 40s and gaining weight out of nowhere, this video is for you! I explain what perimenopause is, what it means for your body, and how to master intermittent fasting for this season of life. Intermittent Fasting Cheat Sheet: https://carrots-n-cake.mykajabi.com/intermittent-fasting-hormonal-health-cheat-sheet MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP146: How to Reduce Sugar Cravings - Tips & Tricks Jan 04, 2023

Sugar cravings are a common struggle for women, and in this video, I'm going to share simple tips and tricks to manage those cravings! I'll explain the what, why, and how behind what's going on in your body, and I'll teach you how to conquer those sugar cravings once and for all. 7-Day Sugar-Free Meal Plan: https://carrotsncake.ck.page/040a0c9502 MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP145: What To Eat For Anxiety Dec 16, 2022

In this episode, I talk about what to eat for anxiety. While there's no one-size-fits-all solution for anxiety, I'll help you choose nutritious foods that can help you positively affect how you feel down to a mineral level. Estrogen Dominance Workshop: https://programs.carrotsncake.com/Estrogen-Dominance-Workshop Supplement dispensary: https://us.fullscript.com/welcome/carrotsncake Hormonal Health Meal Plan: https://carrotsncake.ck.page/c3539295e9 MY FITNESS PROGRAM ROUTINES: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP144: Top Intermittent Fasting Hacks for Supporting Your Hormones Dec 08, 2022

This podcast episode covers some intermittent fasting hacks you can implement while optimizing your hormones. I'll show you how to support your hormonal balance, menstrual cycle considerations, and more! Intermittent Fasting & Hormonal Health: https://carrots-n-cake.mykajabi.com/intermittent-fasting-hormonal-health-cheat-sheet 6 Signs of Hormonal Weight Gain & How to Stop It: https://programs.carrotsncake.com/opt-in-f4f7661f-69af-4c11-8dd6-6d6d4c8e711e Lillie Q's BBQ Sauces: https://glnk.io/0m0rw/carrotsncake Use code CARROTSNCAKE15 to save 15% off your order! DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP143: Our 1:1 coaching approach and working with moms Dec 06, 2022

In this episode, I share a case study with one of our 1:1 nutrition clients, who happens to be a busy mom. Tune in to hear about her experience with our coaching team and how her life (and body composition) has improved! 1:1 Coaching And Hormone Testing → https://programs.carrotsncake.com/coaching MY FITNESS PROGRAM ROUTINES: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × TIKTOK→ https://www.tiktok.com/@carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies

EP142: How diet culture ruined my health Dec 01, 2022

I've seen the good, the bad, and the ugly in diet culture, and I'm going to share it all with you today. I'm going to share specific, personal stories about how diet culture has negatively impacted my health over the years. PaleoValley Bone Broth Protein Powder - use link below for 15% off your purchase! https://paleovalley.com/offers/grass-fed-bone-broth-protein-promo/pvfriend15?oid=4&affid=882 1:1 Coaching And Hormone Testing → https://programs.carrotsncake.com/coaching MY FITNESS PROGRAM ROUTINES: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × ----------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake × INSTAGRAM → https://www.instagram.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies ----------------------------------- Chapters: 0:00 Intro 0:55 So good but bad 1:39 Setting the stage 2:57 #01 - Being perfect 6:55 #02 - More is better 9:12 #03 - High focus on diet 10:01 #04 - Low calorie = Healthy 13:34 #05 - Ignoring my body 17:59 Closing thoughts 18:28 Coaching program

EP141: 4 diet rules that I love to break Nov 24, 2022

Diet culture has to stop! In this episode, I share my experience with dieting over the years and what's helped me achieve optimal health. From eating perfectly to consuming low calories, you'll learn all my diet rules that I love to break. 1:1 Coaching and Hormone Testing: https://programs.carrotsncake.com/coaching MY FITNESS PROGRAM ROUTINES: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. --------------------------------- FOLLOW ME ON: × YOUTUBE → https://www.youtube.com/carrotsncake/ × INSTAGRAM → https://www.instagram.com/carrotsncake/ × FACEBOOK → https://www.facebook.com/carrotsncake/ × PINTEREST → https://www.pinterest.com/carrotsncake/ × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/fre... --------------------------------- Chapters: 0:00 Intro 1:01 Diet rules you break 1:38 #01 - Eating high-calorie foods 6:15 #02 - Eating after 8pm 8:44 #03 - Don't save splurges for the weekend 11:45 #04 - Eating fruits and drinking fruit juice 14:00 Adrenal cocktail 15:19 Closing thoughts 15:46 Question 17:12 Coaching and hormone testing program

EP140: My journey with overtraining syndrome Nov 16, 2022

How To Recognize And Manage Overtraining I love fitness, but I've taken it too far a few times in my life! In this video, I share my journey with overtraining, symptoms I've experienced, and how I've updated my fitness to help my health. SAVE 50% OFF ALL OF MY FITNESS PROGRAMS NOW THROUGH CYBER MONDAY WITH CODE CYBER50!!! https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. --------------------------------- FOLLOW ME ON: YOUTUBE → https://www.youtube.come/carrotsncake INSTAGRAM → https://www.instagram.com/carrotsncake/ FACEBOOK → https://www.facebook.com/carrotsncake/ PINTEREST → https://www.pinterest.com/carrotsncake/ --------------------------------- WEBSITE → https://carrotsncake.com/ FREEBIES → https://programs.carrotsncake.com/freebies --------------------------------- Chapters: 0:00 Intro 0:48 My journey with overtraining 1:27 The beginning 2:13 Fell into the trap 4:04 Early days of overtraining 10:27 In my 40's 11:36 My programs 12:00 Symptoms of overtraining 12:38 Fatigued 16:01 How was I able to recover? 21:45 Listening to my body 23:25 Stress relief mechanism 25:08 Closing thoughts

EP139: How functional testing can help you lose weight + life updates Nov 11, 2022

Welcome to this next edition of the Friday 5! In this episode, I share 2 offers, 3 favorite products, and 2 life updates. It's quite the mix bag! OFFERS: Free training: How functional testing can help you lose weight https://programs.carrotsncake.com/registration-page Black Friday/Cyber Monday Sale: 50% OFF ALL PROGRAMS (excludes 1:1 coaching and testing). Just use code CYBER50 at checkout! FAVORITE PRODUCTS: Pullover Fleece: https://amzn.to/3GbklOq Hair Dryer Brush: https://amzn.to/3UNs9tT Modified Citrus Pectin (electrolyte powder): https://us.fullscript.com/welcome/carrotsncake --- Hormonal Health Meal Plan https://carrotsncake.ck.page/c3539295e9 MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. --------------------------------- FOLLOW ME ON: YOUTUBE → https://www.youtube.com/carrotsncake INSTAGRAM → https://www.instagram.com/carrotsncake/

EP138: 3 Ways Your Hormones Affect Your Sleep Nov 09, 2022

If you're struggling with sleep and/or insomnia, hormonal imbalances may be the cause! In this video, I share ways to balance your hormones, lower cortisol, reduce stress, and explore supplements to get a good night's sleep. Magnesium Lotion → https://amzn.to/3UFKGrZ Online dispensary → https://us.fullscript.com/welcome/carrotsncake Freebie → https://programs.carrotsncake.com/opt-in-f4f7661f-69af-4c11-8dd6-6d6d4c8e711e MY FITNESS PROGRAM ROUTINES: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. --------------------------------- FOLLOW ME ON: INSTAGRAM → https://www.instagram.com/carrotsncake/ WEBSITE → https://carrotsncake.com/ FREEBIES → https://programs.carrotsncake.com/freebies

EP137: Friday favorites and why I'm tracking macros again Nov 04, 2022

I'm back at it with the Friday 5... sharing my favorites and some life updates! In this episode... 1. Follow me over on YouTube 2. Fuzzy fleece pullover - OMG, this fleece is everything. It's definitely something you don't necessarily 'need' but YOU DO. It's incredibly soft, so cozy, affordable, and absolutely a top that I will wear all winter long. This fleece comes in a bunch of different colors, so I know you'll find one you love! https://amzn.to/3fC1DVt 3. Lilli Q's BBQ Sauce. I am OBSESSED with this 'clean' barbecue sauce. Obsessed. It truly completes a meal, and I add it to everythingggg!https://glnk.io/y3pnv/carrotsncake Use code CARROTSNCAKE15 to save 15% off your order 4. Get a FREE turkey with your first ButcherBox! https://butcherbox.pxf.io/Zdg53k 5. Why I decided to track macros again --- Hormonal Health Meal Plan https://carrotsncake.ck.page/c3539295e9 MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. --------------------------------- FOLLOW ME ON: INSTAGRAM → https://www.instagram.com/carrotsncake/

EP136: How/Why I Switched From Counting Macros To Intuitive Eating Nov 02, 2022

This video gives you permission to stop micromanaging your diet and instead eat intuitively. I give you my top tips for mindset shifts that will help you let go, trust your body, and eat what you need. Hormonal Health Meal Plan https://carrotsncake.ck.page/c3539295e9 MY FITNESS PROGRAMS: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × --------------------------------- FOLLOW ME ON: × INSTAGRAM → https://www.instagram.com/carrotsncake/ --------------------------------- ADD ME: × FACEBOOK → https://www.facebook.com/carrotsncake/ × PINTEREST → https://www.pinterest.com/carrotsncake/ --------------------------------- × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/fre... --------------------------------- Chapters: 0:00 Intro 1:09 Mindset shifts 1:57 Tracking macros is a choice 3:11 Excessive math not required 4:55 Trust your body 6:30 Change is good 7:30 Making the transition 8:16 Tips for easier transition 8:32 Best time for transition 9:10 Days off from tracking 10:22 Just tracking your protein 11:43 Focus on whole foods 14:06 Use hunger and fitness scale 15:14 Cycle syncing 16:17 Outro

EP135: What is a reverse diet and do you need one? Oct 27, 2022

If you've been dieting for a long time, you might want to consider reverse dieting as a way to take a break! This video gives you an overview of what the reverse diet is all about and whether you need one. FASTER METABOLISM BLUEPRINT ASSESSMENT: https://carrotsncake.lpages.co/faster-metabolism-blueprint/ MY FITNESS PROGRAM ROUTINES: https://programs.carrotsncake.com/fitness DISCLAIMER: The content contained herein is provided for informational and/or entertainment purposes only. Nothing contained in these videos should be construed as providing medical advice, diagnosis or treatment. You should immediately consult with your physician respecting any medical concerns that you may have. × LIKE, COMMENT, AND SUBSCRIBE × Comments and questions can be sent to info@carrotsncake.com --------------------------------- FOLLOW ME ON: × INSTAGRAM → https://www.instagram.com/carrotsncake/ --------------------------------- ADD ME: × FACEBOOK → https://www.facebook.com/carrotsncake/ × PINTEREST → https://www.pinterest.com/carrotsncake/ --------------------------------- × WEBSITE → https://carrotsncake.com/ × FREEBIES → https://programs.carrotsncake.com/freebies --------------------------------- Chapters: 0:00 Intro 0:30 Welcome message 0:56 My goal with each video 1:06 What is a reverse diet? 1:33 A reverse diet actually works! 2:12 The real challenge 3:00 How do you know if you need a reverse diet? 3:08 Free assessment tool 3:30 #01 It is the end of your diet 4:26 #02 You can't lose weight anymore 5:17 #03 You have diet fatigue 6:09 You're are not quitting 6:27 Closing thoughts

EP134: Affordable 'buttery' leggings, favorite protein powders, adrenal cocktail & blood sugar tips Oct 26, 2022

Bringing back the Friday 5!!! ▶️Introduction to our newest family member🦎 ▶️$23 'buttery' workout leggings: https://rstyle.me/+0ZSEz7F7_DSctaDWLA1OcA ▶️2 favorite protein powders and how I like to use them PaleoValley: https://paleovalley.com/offers/grass-fed-bone-broth-protein-promo/pvfriend15?oid=4&affid=882 Use code PVFRIEND15 to save 15% off Equip: https://www.equipfoods.com/Carrotsncake Save 15% off with code Carrotsncake Organic coconut water https://rstyle.me/+2BshmE0WxIkf3gdyx4CIeQ ▶️Faster Metabolism flash sale (50% off) starts Friday 🔥 https://carrotsncake.lpages.co/faster-metabolism-course/ SALE LINK: https://programs.carrotsncake.com/offers/HLP594Gr?coupon_code=FASTER50 Faster Metabolism Blueprint [free]:https://free.carrotsncake.com/faster-metabolism-blueprint-landing-page/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com/coaching/ https://programs.carrotsncake.com

EP133: 4 things I wish I new about ulcerative colitis Oct 20, 2022

I was first diagnosed with ulcerative colitis over a decade ago, and I will share everything I've learned, including the highs and lows. This video shares four things I wish I had known in the beginning of UC that would have made a big difference in my health. Watch video and subscribe over on YouTube: https://www.youtube.com/carrotsncake ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com/coaching/ https://programs.carrotsncake.com

EP132: Why I quit Orangetheory Oct 13, 2022

In this episode, I share why I quit Orangetheory. I thought it would be a great way to get fit, tone up, and lose weight, but for me, it was anything but that! Here's how I workout nowadays: https://carrotsncake.lpages.co/strongmadesimple-2/ Watch video and subscribe over on YouTube: https://www.youtube.com/carrotsncake ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com/coaching/ https://programs.carrotsncake.com

EP131: "How much better can it get?" Aug 05, 2022

Sharing some life and business updates as well as a motivational quote and pep talk for my chronic illness warriors. Keep going. <3 ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com/coaching/ https://programs.carrotsncake.com

EP130: How to exercise with adrenal fatigue Jun 15, 2022

In this episode, I share some solutions for how to exercise with adrenal fatigue. Perfect world: You would only walk for fitness, but I get it... cutting back is HARD, so I share how I was able to find balance with exercise and healing. Listen to my story here in EP122: The overtraining episode: https://podcasts.apple.com/us/podcast/ep122-the-overtraining-episode/id1539296304?i=1000556196408 Weekly exercise routine for adrenal fatigue: ▪️3 full-body strength workouts (30 minutes) on non-consecutive days ▪️2 walks (20-30 minutes, intervals: 30 seconds brisk pace, 2 minutes easy pace) ▪️2 rest days (might include easy walking or yoga) Why this approach works: The strength training component is foundational and will help you increase lean muscle mass, which also aids in blood sugar stability because your muscles use glucose for fuel. The ‘cardio’ component is long enough to help you burn fat, but without causing the adrenals to become overstimulated. When you’re recovering from adrenal fatigue, anything longer than 20-30 minutes can be stressful and cause cortisol levels to rise, so be sure to hold yourself accountable to this limit even if you’re used to pushing yourself longer and harder. Timing: Since women with adrenal fatigue tend to have irregular cortisol spikes, like right before bed or, worse, in the middle of the night, morning workouts can help regulate your daily cortisol pattern. Cortisol is supposed to be its highest first thing in the morning, so you want to work with that! In fact, waking up with energy and motivation to exercise will be a sign that your adrenals are on their way to healing! One final thought: Exercise should make you feel ENERGIZED, not drained. If you feel exhausted after your workouts or unmotivated to do them all together, your exercise routine is probably not ‘working’ for you. Grab these fitness programs via the link below: StrongMadeSimple StrongMadeSimple 2.0 SweatMadeSimple Cycle Syncing Masterclass https://programs.carrotsncake.com/fitness ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP129: Functional Diagnostic Nutrition (FDN) Certification Course Jun 02, 2022

In this episode, I share why I decided to enroll in the Functional Diagnostic Nutrition (FDN) Certification Course, both from a personal and professional standpoint. I also give specifics about FDN's in-depth training program, including their unique method of intake and investigation, use and interpretation of 5 foundational labs, and how best to customize client protocols on a case-by-case basis. Included in the certification: Downloadable videos, audio files, and pdf slides 4 functional test kits to run on yourself with personal nutritional interpretation Intake forms, assessments, protocol sheet, and a variety of business tools Access to private Facebook Group and study groups Extensive one-on-one training with the FDN Mentor Team Practical exercises and case studies for hands-on experience Much, much more! If you're thinking about enrolling, don't wait because starting on July 1st, FDN is increasing the price by $1,000. You can start the program whenever you'd like, so sign up sooner than later to avoid paying more down the road! Get started by touring the course and checking out the first module via the link below. SAVE $250 OFF your enrollment using this link: https://ua175.isrefer.com/go/Home/carrotsncake/ If you are ready to enroll or have additional questions, don't hesitate to reach out to me! CNC online supplement dispensary: https://us.fullscript.com/welcome/carrotsncake Pectasol Modified Citrus Pectin (all-in-one adrenal cocktail powder) Biomatrix Pro-Adapt Progesterone drops ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP128: Why you can't sleep and what to do about it May 26, 2022

In this episode, I share my own personal sleep struggles (from high school to present day) as well as the 4 main reasons why most women can't sleep: no sleep routine, stress (cortisol), low progesterone, and gut issues/low melatonin. I also chat about why so many of us wake up between 1-3 AM and what exactly to do about it! Online dispensary: Progesterone: Pro-Adapt Supplements for sleep: Magnesium glycinate, GABA, L-Theanine, and melatonin. https://us.fullscript.com/welcome/carrotsncake ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP127: Don't let your diet fall apart when you're stressed May 11, 2022

Alternate episode title: How not to let your diet go to shit when you're stressed! ;) In this episode, I share some realistic tips, helpful resources (linked below) and mindset shifts that have helped me and my family get through stressful periods of time without throwing in the towel on our nutrition. Throw together meal ideas: https://carrotsncake.com/33-throw-together-meals/ https://carrotsncake.com/21-more-throw-together-meals/ Picky eater resources: https://carrotsncake.com/picky-eater-tactics-that-work/ https://podcasts.apple.com/us/podcast/ep4-helpful-tips-for-parents-of-picky-eaters/id1539296304?i=1000501437492 https://www.instagram.com/mamaknowsnutrition/ Protein Planner: https://carrotsncake.ck.page/073e195127 ButcherBox deal: http://butcherbox.go2cloud.org/aff_c?offer_id=6&aff_id=1624 Online dispensary (discount supplements): https://us.fullscript.com/welcome/carrotsncake ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP126: CellCore parasite protocol + ulcerative colitis May 04, 2022

This episode shares my personal experience with the CellCore protocol and ulcerative colitis as well as possible symptoms related to parasites and how to determine if a protocol is right for you. Parasite self-screen quiz: https://tinyurl.com/2p9xdsje CellCore patient direct code: fY15sCwS ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Work with us! https://programs.carrotsncake.com Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP125: Who's ready for a reset?! May 02, 2022

Anyone else feel like they need a 'reset' when it comes to their nutrition? If so, you're not alone! With the summer right around the corner, I'm personally feeling it big time! RESET your nutrition with these 3 options depending on the level of support your need: 1. 21-Day Reset Program: https://carrotsncake.com/product/21-day-reset-plan/ 2. CNC Lifestyle Group: https://programs.carrotsncake.com/lifestyle 3. 1:1 Nutrition Coaching & Hormone Testing: https://programs.carrotsncake.com/coaching ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP124: Our trip to Paris Apr 25, 2022

In this episode, I share a recap of our recent trip to Paris with an old school 'high low high' format! ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP123: How to successfully combine running and intuitive eating with Monica Olivas of RunEatRepeat Apr 19, 2022

Today I am so excited to share an interview I did with OG blogger and long-time friend, Monica Olivas. Better known online as RunEatRepeat. Monica is a RRCA Running Coach and Holistic Health Coach based out of Southern California. She started walking and running to lose weight after high school and ended up falling in love with it. She lost weight, but is more proud of running 32 marathons and dozens of half marathons. Today she shares tips and tricks for runners of all levels on the site RunEatRepeat.com and on Instagram at Run Eat Repeat. In today's episode, Monica and I chat all things running. Including: - How to NOT hate working out (or running). - The secret to success in running. - Mental training and training for a race. - Weight loss, intuitive eating & running. - Plus, lots of catch up & fun! You can find Monica online at www.runeatrepeat.com or social platforms @runeatrepeat. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP122: The overtraining episode Apr 04, 2022

This episode is all about how I made peace with overtraining and the steps I took to overcome the 'need' to exercise. I also share some common overtraining symptoms and answer some FAQs from Instagram. Overtraining is definitely a topic that is near and dear to my heart. I fell into the overtraining trap for MANY years and ignored the symptoms until my health (and body composition) really started to suffer. I was literally forced to cut back on exercise and make changes, and I don't want other women to experience the same struggles, which is why I am so passionate about sharing this information now. Nowadays, my workouts are short and sweet and done with moderate intensity. I feel a whole lot better and my body composition has improved dramatically! I've built muscle and lost fat by doing LESS! There is life after overtraining. When you commit to dropping the 'more is better' mantra and adopting balance, you will not only feel better, but with the right exercise regimen, will look better too. Get results in just 20 minutes, 4 days per week! My new fitness program, SweatMadeSimple, is an intermediate-to-advanced dumbbell program, composed of workouts that are 20 minutes or less, designed to increase strength, definition, and lean lines. I designed this program for women, who think they might be overtraining and for busy women, who want to look like they actually work out, but don’t have a ton of time to exercise! Out of every program I’ve ever created, SweatMadeSimple is the closest thing to how I personally train most of the time, and I seriously cannot wait for you to get your hands on it!! Grab it here: https://programs.carrotsncake.com/sweat-made-simple ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP121: How to change body composition without cutting calories Mar 28, 2022

A lot of women think the only way to lose weight is by cutting calories and increasing their exercise. Sure, this approach works... until it doesn't. If you're doing all the 'right' things, but not seeing positive physique changes, this episode is for you! In this episode, I share some ideas for changing your body composition without dieting and restriction. My approach focuses on nourishing your body and removing stress in order to support your metabolism and goals. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP120: Only you can heal yourself Mar 22, 2022

I waited 6 months to share this update about my healing journey... but here we are! :) I share all the details - from begging my GI doctor for medications to being completely medication-free months later. When I was at my worst with symptoms, I made a deal with the universe: If I could heal my body, I would help others do the same, so I started putting together ALL of the details of my healing journey, and I'm offering it for free to anyone who wants it. Just sign up via the link below! https://carrots-n-cake.mykajabi.com/healing-journey ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP119: Refresh your fitness apparel and get the inside scoop with HYLETE's Senior Marketing Manager Mar 15, 2022

In this episode, I chat with Alicia Gonzalez, Senior Marketing Manager of HYLETE. As HYLETE’s Senior Marketing Manager, she is on the ground floor of all marketing initiatives for the direct-to-consumer focused performance apparel brand. As the point person for media inquiries and multiple marketing channels and partnerships, she is an expert on all things HYLETE and is excited to share why she’s passionate about working for a brand that is focused on connecting with its community. HYLETE is a fitness apparel brand that is community built and driven, founded in 2012 with a focus on building great products made to withstand intense training sessions and also offer comfort outside of the gym. We chat about: Alicia completing her first half marathon and the HYLETE gear she trained in. Alicia's and Tina's favorite HYLETE products and HYLETE bestsellers (the Iris Short for women and Fuse Short for men) Circuit II Cross-Training Shoe Nimbus II Tight Luna Tight Iris Short Versa Short Altium II Sports Bra Linear Tech II Hoodie To learn more and order some gear for yourself, visit https://glnk.io/4o79/tinahauperthylete SAVE 20% with code THAUPERT20 ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP118: Managing stress proactively with Theodora Blanchfield, MA, Marriage and Family Therapist Trainee Mar 08, 2022

Theodora Blanchfield is a Los Angeles-based writer and started her, blog Preppy Runner, in 2009. As a journalist by training, her writing has always followed her life. She's written on everything from weight loss to running (a seven-time marathoner!) to mental health. Theodora struggled with depression and anxiety, and then grief, after losing her mom to ovarian cancer in July 2017. Through sharing her struggles, she's learned the power of vulnerability. Theodora recently completed her masters in clinical psychology and plans to purse a career as a therapist. Theodora and I chatted about how loss inspired her to go back to school to become a therapist. She also shares some details about her experience with ketamine for depression and how to proactively manage stress. You can find Theodora on IG @theodorable as well as her websites. https://preppyrunner.com/ https://www.theodorablanchfield.com/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP117: What it looks like to 'manage stress' Mar 02, 2022

I used to get so angry and frustrated when people told me that I needed to 'manage my stress.' Like, what did that mean exactly? How the heck could I manage stress when I had so much on my plate? It all seemed super overwhelming, and I honestly didn't see a way out of the stress-filled life that I was currently living. It wasn't until my health got so, so, so bad that I was literally forced to make changes. It was such a low point in my life, I don't want anyone to experience a similar health scare, so I decided to share some of the things I *actually* did to get a better handle of the stress in my life. I share more than 20 different ideas (some big, some small) as well as plenty of mindset and behaviors shifts that eventually made the difference. As I always say... it's never one thing, so hopefully this episode gives you some ideas for working towards a better balance with the stress in your life. And remember to give yourself time, patience, and grace with the process. It doesn't happen overnight, but it WILL happen. Hang in there! ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP116: How to get off the 'dieting crazy train' with Amber Shaw Feb 28, 2022

Amber Shaw is the Founder of the Wellness Revolution, a leading global movement for thousands of women to empower them to rediscover their confidence and create a body that looks as good as they feel. As a Nationally Board Certified Health and Wellness Coach and Certified Personal Trainer, Amber is committed to overhauling the diet culture so women have the support and accountability they need to change their lives. In this episode, Amber and I chat about how to get away from extreme behaviors when it comes to diet and exercise. Amber shares simple, actionable steps to help you get off the 'dieting crazy train.' If you've struggled with restrictive diets or over-exercise, this episode is for you! You can connect with Amber on IG @msambershaw or ambershaw.com Does this resonate with you? 1:1 coaching can help you ditch the restrictive diets and find a healthy way to approach your lifestyle. We are currently taking applications. Apply below! https://carrotsncake.lpages.co/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP115: Getting to the root cause of acne with Dr. Yug Varma Feb 21, 2022

I've struggled with acne since I was 10 years old, so this episode's topic really hits home for me, and I was honored to interview Dr. Yug Varma, who specializes in getting to the root cause of acne. Yug Varma, PhD, is the Cofounder & CEO of Phyla, the world’s most advanced probiotic acne system. He has 10+ years of microbiome research experience including an extensive background in bio-organic chemistry, microbiology, and synthetic biology. Dr. Varma received his scientific training at several distinguished academic institutions, including Johns Hopkins University (PhD) and University of California, San Francisco. His scientific work has been published in many prestigious journals, including Nature. Dr. Varma’s mission is to change the way we treat chronic bacterial diseases, and is working tirelessly to achieve this goal with a microbiome-based technology platform. He is passionate about promoting scientific literacy, and devotes a significant amount of time demystifying microbiome research and making the latest research accessible to the general public. We discussed a variety of topics: - What the microbiome reveal about acne - Different skin microbiomes all over our body - Using pre and probiotics to treat acne - The root cause acne - How to treat acne a better way Find out more about Dr. Varma and find his products at http://phylabiotics.com. Are you interested in working with Tina to undercover causes for your hormonal acne? Find out more here: https://carrotsncake.lpages.co/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP114: Is low cortisol causing your fatigue and weight gain? Feb 16, 2022

Have you been experiencing any of the following… * Dizziness * Weight gain * Low blood pressure * Allergies * Poor recovery from workouts * Salt cravings * Depression or anxiety * Exercise intolerance * Sleep issues * Poor memory or brain fog * Low energy/fatigue * Low libido * Pain and inflammation * Frequent illness If so, you could be suffering from Low Cortisol. Cortisol is a naturally-occurring steroid hormone that helps regulate body processes such as your metabolism and your immune response. Having a proper cortisol level is essential for weight and stress management and for your overall good health. When your brain is not telling your adrenals (technically, your brain and HPA-Axis) to produce enough cortisol to support your body systems, you start to experience some of these symptoms. Here are some possible reasons you may be have Low Cortisol levels: * Chronic stress * Excessive exercise and endurance training * Low-fat or low-carb diets, under-eating in general * Head trauma * Cortisol suppressing meds like corticosteroids, antidepressants, or opiates * Addison’s disease Some of the best ways to manage Low Cortisol is to avoid habits and activities that cause the problem in the first place. Avoid the following: * Over-exercising * Low-carb/Low-fat diets * Skipping meals or Intermittent Fasting * Inflammatory foods, alcohol, and caffeine What to do: * Sleep and rest * Eat enough * Reduce high-intensity exercise * Replenish lost minerals, specifically vitamin C sodium, potassium, magnesium Unsure if you have Low Cortisol and want to learn more? A DUTCH test can help! This urine-sample based (totally non-invasive) test can be done at home and, as a FDN practitioner, I can help you analyze your results and create a plan of action moving forward. Click the link below to apply for coaching and connect with a CNC coach today! https://carrotsncake.lpages.co/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP113: Get to Know the CNC Coaching Team Feb 15, 2022

I am so excited to share this episode with you today... and it's much overdo! I have two amazing coaches on the CNC Coaching Team and, today, I chat with Coach Emma and Coach Allison! You'll get to learn a bit more about them both professionally and personally in this fun conversation. In our chat, we highlight what we love about working with our female clients as well as our various philosophies and what makes our approach unique. Plus, we share some real talk on what to expect when you work with one of us! Specifically, we answer the following questions: - What is your experience/expertise as a coach? - Why did you become a nutrition coach? - Why do you enjoy coaching women? - Who are your favorite kinds of clients to work with? - What are common struggle you see when women try to lose weight? How is your approach different? - What are some of your favorite client wins? - Why/how does having a coach get you the best results? - How is our process different from other programs? - What would you say to someone who is hesitant to hire a coach because they won't succeed, think it's too expensive, etc.? You can follow Coach Emma @empoweredhealthwithemma and Coach Allison @allisonjacksonfitness Are you interested in working with a CNC coach? Find out more here: https://carrotsncake.lpages.co/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP112: How long should your cut last? Feb 08, 2022

One of the biggest mistakes I see when women are trying to lose weight is hopping from diet to diet to diet. They cut their calories super low and stop seeing progress... because depriving your body of calories is veryyyy stressful on the body. You need to earn the right to diet. In fact, most of your life should be spent in maintenance and a cut should only happen about once or twice per year. But when it's time to cut and your body (and overall health) is ready to cut, here are some factors to consider for your cut length: 8-WEEK CUT: You have trouble with consistency You hate restriction You have a deadline/event/vacation coming up You don’t like tracking your food You don’t like cardio You tend to be ‘all or nothing’ with your approach and mindset You don’t mind changing your life temporarily to get results Your life isn’t crazy-busy You don’t have much weight to lose You just finished a bulk phase You spent a decent amount of time in maintenance You tend to be someone who quits and loses motivation 16-WEEK CUT: You don’t want a diet to interfere with your life too much You don’t want a cut to affect your social life (i.e. upcoming girls’ weekend, your birthday) You enjoy tracking your food, meal prep, etc. You like the accountability and structure of tracking your food, having a plan, etc. You want to be able to make tweaks to your cut Your calories are high and you have plenty of room to cut You don’t like to be hungry/you don’t like restriction Your life is fairly busy and you know you can’t give 100% effort all the time You want the cut to be easy You have a significant amount of weight to lose You understand that the slower you lose, the easier it is to maintain Want to learn more about how to properly change your body composition and maintain your results? Find out more here: https://carrotsncake.lpages.co/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP111: How Renee improved her metabolism, thyroid & body composition with patience and planning Feb 03, 2022

Can you relate to eating 1,200 – 1,400 calories and NOT seeing results? If so, please know that you are not alone. We see it often with the women who come to us for nutrition coaching. Eating below your energy needs is so common among women (thanks, diet culture) and oftentimes it prevents them from getting the results they want. In fact, chronically under-eating can lead to hormone imbalance, metabolism issues, and thyroid problems, all of which can actually cause weight gain. When Renee came to me, she was under-eating and struggling to change her body composition. She was also dealing with thyroid issues and awful periods. “I remember I was eating 1,200 calories…1,200 to 1,400 calories was my jam, and I thought I was doing everything right, but my hormones were jacked up.” Changing your physique, metabolism, and overall health takes time, and Renee was patient with the process. We worked together for an entire year, but as you'll hear in this episode, directly from Renee, it was worth it and even 'life-changing' with regard to how she now approaches her health and physique goals. Responsibly changing your body composition takes time and patience, and the biggest mistake I see women make when trying to lose weight is embarking on diet after diet, which stresses out the body, lowers your metabolism, and leads to frustration. Instead of working against your metabolism and doing further damage to your health (or, worse, gaining more weight), working with a coach (like me!) and committing to the process can finally get you the sustainable results you want once and for all! Interested in working with a CNC coach? Find out more here: https://carrotsncake.lpages.co/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP110: Feel like nothing is working? Maybe group coaching is for you! Jan 31, 2022

A lot of women want a plan to follow. They want to know, “How much should I eat?” or "What macros should I follow?” They feel like ‘nothing is working’ and they simply don’t have the time to sit around throwing spaghetti at the wall, struggling to figure it all out. Sound familiar? If so, you’re not alone! Knowing your macros, how to adjust them according to your specific goals, incorporating the right exercises for you, and having support throughout the process are all essential pieces to your personal health puzzle. Inside my exclusive 8-week group coaching program, Create Your Masterplan Method, you’ll learn everything you need to achieve sustainable fat loss while successfully mastering macro nutrition, nutrition periodization, and optimal fitness all while keeping your hormones, metabolism, thyroid, and more, in balance. Enrollment is open NOW! With weekly live coaching calls and unlimited access to me via our group WhatsApp chat, this is the closest you can get to 1:1 coaching, for a truly affordable rate. And, unlike with most 1:1 coaching programs, you’ll learn exactly how to do it for yourself which means you can continue getting (and maintaining) incredible results for yourself, long after the program ends. Win – Win! Now is your time to finally create a personalized masterplan for your ultimate success. Click the link below to learn more and register for the Create Your Masterplan Method, today before registration closes on Sunday, February 13th. (We officially start on Monday, February 14th!) https://carrotsncake.lpages.co/mentorship/ Missed the FREE 5-day nutrition training? You can sign up here: https://programs.carrotsncake.com/pl/2147557826 ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ

EP109: Simple Strategies for Eliminating Sugar Cravings Jan 13, 2022

Welcome to another episode of the Carrots ‘N’ Cake Podcast. A common conundrum we hear when working with clients is the challenge of how to deal with sugar cravings. Sugar cravings are super common and something most of us have experienced. Want to understand the why and learn what you can do to conquer them, listen in! First, I revisit my personal story in dealing with my sweet tooth. I share: - I was eating little real food and in between meals, I ate cookies, muffins, & chocolate. - 80% of my diet was sugar and carbs with only 20% being healthy, real food. - I was in a counting calories mindset vs quality of food approach. - I felt out of control around food. I couldn’t stop eating plates of cookies and whole batches of muffins. - I woke up craving sugar and even binged on it. - I was training for a marathon and not properly fueling myself. Next up, I dive into why sugar is addictive. The highlights include: - When we consume sugar, we get a natural elevation in our neurotransmitters, aka it makes us feel. - It triggers dopamine, which is the reward center of our brain. - It also impacts serotonin, which makes us feel good. But this boost in all those feel good hormones is short-lived. It quickly dissipates and leaves us with less than desirable consequences, such as: - Excess sugar can cause inflammation in the body. - It is a stressor on the body. There are general 3 common themes that I see with clients when it comes to sugar cravings: - Eating the wrong foods/not a great macro balance: Not enough protein and fiber, tons of carbs. Blood sugar rollercoaster. Highs and lows, hypoglycemia reaction. - HPA-axis dysfunction aka adrenal fatigue: We are burned out, stressed, doing too much, exhausted, tired and wired, fueled by a sugar (and caffeine addiction), makes us crave more. - Emotional component of sugar: Eating for comfort & to relieve stress. You’ve probably heard the usual tactics suggested to combat sugar cravings: - Drink more water - Brush your teeth - Get tempting foods out of the house The goal? To create awareness around what’s going on. The strategies I share to eliminate sugar cravings include: - Developing mindfulness around what is going on in life. - Eat enough quality food! - Sleep! So important for regulating cravings. - Reduce stress wherever possible. - Stay hydrated! I hope you enjoy this episode and find these tips and tricks helpful to stop feeling like a slave to your sugar cravings. Need more? Download this awesome 7-Day Sugar-Free Meal Plan: https://carrotsncake.ck.page/040a0c9502 More on my personal struggles with sugar: https://carrotsncake.com/how-i-beat-my-sugar-addiction/ https://carrotsncake.com/revisiting-my-sugar-addiction/ Need more nutrition guidance? Sign up for my FREE 5-Day Create Your Nutrition Masterplan Training: https://programs.carrotsncake.com/pl/2147557826 Thrive Market Deal: Get 40% OFF your first order and a FREE gift when you join Thrive Market!: https://www.anrdoezrs.net/click-7488532-15098253 ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle Grab my macro cookbook on Amazon! https://rstyle.me/+UGeGlgcWbVZdkcObYJIfBQ More Episodes Copyright Carrots 'N' Cake

EP108: Intro to Bio-Identical Hormones with Dr. Greg Brannon of Optimal Bio Jan 10, 2022

Welcome back to another episode of the Carrots 'N' Cake podcast. I am so excited to share today's episode which is all about my favorite topic, hormones! I had the honor of interviewing Dr. Greg Brannon, who shared a wealth of knowledge that I know you'll love. Dr. Greg Brannon founded Optimal Bio in 2012 and now acts as the medical director for Optimal Bio in North Carolina and works as an OB/GYN. During his 30-year career as an OB/GYN in the Raleigh area, Dr. Brannon became interested in bioidentical hormone replacement therapy methods around 2006. Upon seeing the success that many of his friends had experienced with BHRT, he performed his own research, concluded that it was viable and effective, and started the therapy on himself. He was inspired by the improvements he saw in himself, and thus Optimal Bio was born. Since officially launching in 2012, the team at Optimal Bio has treated thousands of patients, both men and women, ages 18 to 86 and the results have been astounding. Dr. Brannon personally attends to patients in each of his four locations to provide the best possible care. He has been featured on many podcasts and is the author of The Hormone Handbook and loves to share the ways hormonal balance can improve people's lives and wellbeing. We cover an array of topics, including: - How exercise can help with hormone levels. - Which foods can affect hormone levels. - What in our everyday lives and environment affects hormone levels. - How age affects our hormone levels, are they safe, side effects You can find even more in Dr. Brannon's Book, Back to the Basics: Life Revitalization Through Bio-identical Hormones: https://rstyle.me/+dUF0b4JzddsYWVnKX6v6JA Save 5% on Berkey Water Filter: https://www.berkeyfilters.com/?a_aid=5ab92decb4f05&a_bid=2c56f797 Other resources we reference in this interview include: - My Berkey review: https://carrotsncake.com/berkey-water-filter-review-promo-code/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle More Episodes Copyright Carrots 'N' Cake

EP107: 3 steps to hormonal fat loss in 2022 Jan 06, 2022

Do you feel like something is out of whack with your hormones, but you're not sure what to do about it? This podcast episode will help guide you in the right direction! We have SO many clients that come to us having similar symptoms: - Weight loss resistance - Slow metabolism - Heavy periods and PMS - Poor sleep - Mood swings & more! Does this sound like you? We have 3 different ways to you can work with our team to re-balance your hormones and feel good in your skin again. - 1:1 Coaching and Hormone Testing: A holistic fat loss approach using hormone testing and macro nutrition. We do all the work and create a custom nutrition plan for you. - Group Coaching: An 8-week sustainable fat loss mentorship for women over 30. I teach you how to create a custom nutrition master plan for yourself. Next group starts February, 14 2022! - Lifestyle Membership: An online nutrition and fitness community for women who want to master their health, hormones, and body composition goals. Our private Facebook community and live coaching calls support your health goals every step of the way. Enrollment is now open! What's our coaching philosophy? Glad you asked! We have 3 core pillars we focus on with our clients to help educate, problem solve, and support them for long-term success. - We look at the data with a science-based approach. - We have a custom plan that's tailored to the whole person. - We provide accountability and support for all the victories and challenges along the way! Ready to learn more? DM me on Instagram @carrotsncake or email me at info@carrotsncake.com with some information about your current situation - happy to help point you in the right direction! ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP106: What it takes to start your own business with Amanda Gilman, Founder of AMG Snacks Dec 28, 2021

Welcome back to another new episode of the Carrots 'N' Cake Podcast! In this week's episode, I had the wonderful opportunity to chat with fellow entrepreneur, Amanda Gilman, on all things business. Amanda Gilman is the founder of AMG Snacks, which she launched in 2019. After spending years making her own snacks, she was inspired to share these delicious eats with others. Over the years, she created her own flavors through recipe experimentation and sharing with family and friends. Prior to AMG Snacks, Amanda was a Managing Director in the Balance Sheet Analysis and Strategy group at a NY-based investment bank, where she worked with financial institutions in the areas of balance sheet management. Between long days at the office and traveling to clients, Amanda needed easily accessible, on-the-go snacks. Most “healthy” snack options turned out to have processed ingredients or a texture that was too tough for her “TMJ” syndrome (a jaw disorder that causes pain or discomfort when irritated). When she could not find exactly what she was looking for she turned to her studio apartment kitchen in New York City and made her own snacks. Amanda’s energy bite snacks are made with a short list of high quality, all-natural ingredients. These bitesize snacks are packed with essential nutrients needed to fuel our bodies: healthy fats, fiber, and protein. Amanda became excited about the potential idea of creating a business around an organic idea. She started researching one item a day to figure out what it would take to start a business. After 6 months of research, Amanda took the leap to pursue AMG Snacks full time and launched the business in December of 2019 through online sales and began to hit the ground to get into retail locations. Amanda and I dive into: - How she got her business off the ground. Aka it seems like a lot to take on as one person (sales, production, marketing, accounting, operations, logistics)? - How she managed as the business grew? - How did the pandemic impacted her business and plan? - What's her favorite thing about being an entrepreneur? - What does the process look like to get into retail locations? - What advice would she give to someone who is sitting at a job they don't like with an idea they want to pursue? You can find Amanda (and her amazing snacks!) on IG @amgsnacks or www.amgsnacks.com. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle More Episodes Copyright Carrots 'N' Cake

EP105: Healing the gut with plant-based nutrition with Hope Pedraza Dec 16, 2021

In this episode, I chat with Hope Pedraza, who is a certified Pilates Instructor, certified personal trainer, Certified Holistic Nutritionist specializing in plant-based nutrition, completing her education to be a Functional Diagnostic Nutrition Practitioner (FDN-P) as well as a blogger and podcaster. She is the founder of inBalance, a pilates based boutique fitness franchise that is changing bodies and souls. Hope helps women lose weight and heal their body with a plant-focused diet and uses movement and nutrition to lead others to live with purpose. Hope and I enjoyed diving into the topic of healing the gut with plant-based nutrition. Some of the topics we discussed include: - What are the real benefits of a plant-based diet? - How can a plant-based diet help heal the gut? - What are some of the biggest sources of digestive issues? - What are some of the biggest causes of food sensitivities? - How does inflammation affect digestion? - Why is fiber so important? - What about people with severe digestion issues? I hope you love this episode with Hope! You can find more from Hope @thehopepedraza on Instagram and https://inbalance.vipmembervault.com/products. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP104: 5 things I wish I knew sooner about hormones Dec 09, 2021

In this episode I dive into the 5 things I wish I knew sooner about hormones. Newsflash! Hormonal imbalance isn’t the problem. It’s the result of an underlying issue. And you’ve got to find that underlying issue to repair the imbalance properly.⁠ ⁠ Hormonal imbalance is NOT normal. Not at 20, not at 30, not even at 40 or 50. It’s not a ‘getting older’ thing. Don’t let your doctor tell you otherwise.⁠ ⁠ The Pill is not the solution. Sure, there are supplements you can take to improve your hormonal balance, but the Pill is NOT the end all be all solution. I might 'regulate' your symptoms for a period of time, but you're also shutting off your natural hormones, which can lead to more issues in the future. ⁠ ⁠ What you eat (or don’t eat) matters. A diet high in processed foods, caffeine, alcohol, sugar and low in the micronutrients, vitamins, and minerals found in fresh fruit and veggies can throw your body out of whack and cause your hormones to go wonky.⁠ ⁠ Managing stress is KEY. Once stress is managed all these great things can happen: better blood sugar balance, loss of body fat and stubborn belly fat, reduced cellulite, better muscle mass, reduced cravings, and better sleep.⁠ ⁠ If 19 year old me had known all these things, I can’t even imagine how differently things would have gone.⁠ ⁠ However, now that I know better, I do better, and I teach my clients to do the same.⁠ ⁠ Think you’re struggling with a hormonal imbalance? My team can help you get to the root cause and help create a solution to improve your situation.⁠ Our in-depth hormone testing and includes specific strategies personalized for your needs and geared to get you the best results possible.⁠ ⁠ Apply for 1:1 coaching and hormone testing: https://carrotsncake.lpages.co/coaching/ SPECIAL BONUS: Sign up before 12/17 and receive a FREE Hair Test Mineral Analysis (HTMA) + personalized protocol! Additional podcast episodes: EP13: CNC Coaching & Functional Testing: https://podcasts.apple.com/us/podcast/ep13-cnc-coaching-functional-testing/id1539296304?i=1000502403557 EP77: All about the Dutch Test: https://podcasts.apple.com/us/podcast/ep77-all-about-the-dutch-test/id1539296304?i=1000530788423 EP62: My journey with hormone imbalance and what I did about it: https://carrotsncake.com/my-journey-with-hormone-imbalance-and-what-i-did-about-it/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://carrotsncake.lpages.co/lifestyle/

EP103: Transformations from inside 1:1 coaching and hormone testing: Is this for you? Dec 03, 2021

Wondering if 1:1 coaching and/or hormone testing is right for you? In this episode, I share a number of transformations and testimonials from past and current clients as well as some 'behind the scenes' information about our coaching program. Tune in to find out if our program is a good fit for you! Applications are now open for January 2022. Get all of the details and apply here: https://carrotsncake.lpages.co/coaching/ Additional podcast episodes: EP13: CNC Coaching & Functional Testing: https://podcasts.apple.com/us/podcast/ep13-cnc-coaching-functional-testing/id1539296304?i=1000502403557 EP77: All about the Dutch Test: https://podcasts.apple.com/us/podcast/ep77-all-about-the-dutch-test/id1539296304?i=1000530788423 ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP102: Excess estrogen might be preventing you from losing weight Dec 01, 2021

EP102: Excess estrogen might be preventing you from losing weight Are you struggling with excess estrogen? ‘Estrogen Dominance’ is a type of hormonal imbalance where the body has too much estrogen in relation to progesterone. Here are some symptoms of Estrogen Dominance:⁠ Irregular periods⁠ Heavy periods Cramping Weight gain, especially in mid-section⁠, hips, and thighs Insomnia⁠ Sore, painful breasts Acne Depression, irritability, anxiety, fatigue⁠ Thyroid issues Low libido (low sex drive)⁠ Fibroids or endometriosis⁠ Does this sound like you? If so, you are not alone. In fact, Estrogen Dominance is one of the most common issues I see with the women we work with.⁠ It's also a main reason for fat loss resistance. In this episode, I share how and why estrogen can become out of balance and what exactly to do about it. I make specific recommendations related to nutrition and what to eat, lifestyle habits, and possible supplementation. (Be sure to talk with your doctor first before implementing any of these suggestions.) PS, you can get the Hormonal Health Meal Plan FREE here: https://carrotsncake.ck.page/c3539295e9 A Dutch Test is a great way to test for Estrogen Dominance (and other hormonal imbalances) and our team of coaches can help you create a personalized protocol. Once we receive your results, we then begin a ‘food as medicine’ style protocol to help you rebalance your hormones in the easiest, most natural way possible.⁠ Inside our 1:1 coaching program, not only will you learn exactly what ‘shape’ your hormones are in using our comprehensive testing, but you’ll also gain useful insight and guidance around your food and exercise choices under the direct guidance of a highly skilled coach.⁠ You don’t have to struggle to feel your best.⁠ Let our team of coaches help!⁠ Ready to get started? You can learn more and apply HERE: https://carrotsncake.lpages.co/coaching/ Applications for 1:1 coaching and hormone testing in January 2022 are open now! ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP101: How accountability and clarity helped me transition from blogger to business owner Nov 22, 2021

In this episode, I share how I was able to transition my online presence from a healthy living blogger to functional nutrition (FDN-P) entrepreneur. It definitely wasn't easy, and I struggled for years before hiring a business coach. At times, I felt defeated, frustrated, and confused. I was constantly second-guessing what I was doing and not getting the results that I wanted. Accountability and clarity from my coach and mastermind community were the key factors in helping me transition Carrots 'N' Cake to what it is today. I couldn't have done it without a coach and supportive community. Clearly, I do well with external accountability… having a deadline from my business coach, being accountable to the women in my mastermind… I still have to show up and do the work, yes, but it’s much easier for me to NOT give up when I know I have someone checking in with me. For me it’s not necessarily about the education or resources; it’s more about the accountability, support, guidance, and clarity that my coaches provide. There is SO much nutrition and fitness information out there. To the point where it’s easy to get paralyzed and not do ANYTHING, which makes things even more challenging when “life happens”. Having a support system in place is key to pulling many of us back on track, especially when you have a case of the “fuck its.” Belonging to a group with similar goals is a great strategy to help you stick with your healthy living goals. Your environment and the people who you surround yourself with matter a LOT. Right now, enrollment is open for the Carrot 'N' Cake Lifestyle Membership. The Carrots ‘N’ Cake Lifestyle Membership is ideal for you if you know what to do but you would like to have a plan and expert-level support for when your motivation wanes and it feels all too tempting to give up on your goals. Enroll now and get TWO (!!!) of my signature programs completely FREE!!! Choose from: 🔹StrongMadeSimple 🔹StrongMadeSimple 2.0 🔹Cycle Syncing Masterclass 🔹Lean Macro Bundle 🔹Faster Metabolism Course (Reverse Diet) Sure, this is an investment, but you’re worth it. And investing in yourself will get you the best possible results because you and I both know you are more than capable. Don’t wait to start making yourself a priority! We have such an amazing community of women, and we’d love for you to join us! https://carrotsncake.lpages.co/carrots-n-cake-lifestyle-bfcm/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP100: Listener Q & A and Gifts for YOU Nov 17, 2021

Episode 100 is here! I can't believe I have recorded 100 episodes, and I wanted to find a way to say 'thank you' for listening. I decided what better way to celebrate than asking for your questions and answering them. Questions I answer in this episode: - Do you miss blogging? - What did you do before coaching? - Whatever happened with DTF? - What did you do right and wrong in your UC journey? - How did you meet your husband? - Are you still doing the bean protocol? - How did Quinn learn to solve a Rubix Cube? - How to deal with bloating after lunch? - Any plans for another workout program? - How do you know if you have hormonal imbalance? - Shoe recommendation? - Sports bra recommendation? - Will you run another marathon? - Tips for balancing your blood sugar? - What foods should you eat for healthy hormones? - How do you balance your hormones? - What to do for heavy periods? - How were you able to cut back on drinking? - How do you start with hormone testing? - Why are you eating eggs again? - What are your thoughts on Botox? - Does the Pill regulate your hormones? - Did the carnivore diet work for you? Episodes mentioned in this podcast: Episode 35: Bean Protocol Update & FAQs (https://podcasts.apple.com/us/podcast/ep35-bean-protocol-update-faqs/id1539296304?i=1000516813927) Episode 47: Bean Protocol Update [1 Month] (https://podcasts.apple.com/us/podcast/ep47-bean-protocol-update-1-month/id1539296304?i=1000519873023) Episode 44: Tips for hacking blood sugar (https://podcasts.apple.com/us/podcast/ep44-tips-for-hacking-blood-sugar/id1539296304?i=1000518827024) Episode 45:Symptoms of blood sugar imbalance and what to do about it (https://podcasts.apple.com/us/podcast/ep45-symptoms-of-blood-sugar-imbalance-and-what-to/id1539296304?i=1000519261567) Episode 62: My journey with hormone imbalance and what I did about it (https://podcasts.apple.com/us/podcast/ep62-my-journey-with-hormone-imbalance-and-what-i/id1539296304?i=1000524642925) Episode 77: All about the Dutch Test (https://podcasts.apple.com/us/podcast/ep77-all-about-the-dutch-test/id1539296304?i=1000530788423) Episode 87: 4 hormonal reasons why you're not losing weight (https://podcasts.apple.com/us/podcast/ep87-4-hormonal-reasons-why-youre-not-losing-weight/id1539296304?i=1000536290350) Episode 90: How to love your hormones (https://podcasts.apple.com/us/podcast/ep90-how-to-love-your-hormones/id1539296304?i=1000537504887) Episode 11: What to eat for a healthy menstrual cycle [FREE hormone meal plan] (https://podcasts.apple.com/us/podcast/ep11-what-to-eat-for-a-healthy-menstrual-cycle/id1539296304?i=1000501971789) CELEBRATE THE 100TH EPISODE WITH 2 FREE GIFTS 24 Days of Togetherness: Holiday Bucket List https://carrotsncake.lpages.co/24-days/ Master Your Metabolism for Faster Fat Loss Training https://programs.carrotsncake.com/offers/jeLA2zeY LIMITED TIME OFFER: CARROTS 'N' CAKE BLACK FRIDAY & CYBER MONDAY SALE Join the Carrots 'N' Cake Lifestyle Membership for 50% off and receive TWO programs of your choice absolutely FREE (over $250 value) Chose from nutrition, fitness, and hormone programs to help you lose fat, muscle gain, and more - whatever your goal is! Details here: https://carrotsncake.lpages.co/carrots-n-cake-lifestyle-bfcm/ ************** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP99: The Friday 5 Nov 12, 2021

Welcome to the next episode of the Carrot 'N' Cake Podcast! In this episode I share 5 favorites that I'm lovely lately. 1. CellCore Protocol: https://cellcore.com/products/the-protocol PATIENT DIRECT CODE: fY15sCwS 2. Boys' Short Puffer Jacket https://rstyle.me/+sWIneKj-sssYW4k3sf9Zrw 3. Trader Joe's Almond Flour Chocolate Chip Cookie Mix 4. Hylete Terras Fleece-Lined Tight (SAVE 20%): https://share.hylete.com/x/JLEKGX 5. Hylete Circuit II Cross-Training Shoe (SAVE 20%): https://share.hylete.com/x/JLEKGX TO ENTER HYLETE GIVEAWAY: https://www.instagram.com/p/CWL8-3FvgDW/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP98: How to Simplify Family Dinnertime with Cassy Joy Garcia Nov 11, 2021

Cassy Joy Garcia, a New York Times bestselling author of Cook Once Dinner Fix, Cook Once Eat All Week, and Fed and Fit as well as the creative force behind the popular food blog Fed + Fit. Eager to share her healthy living secrets with the world, she started Fed + Fit in 2011. Since then, she became a holistic nutrition consultant and transitioned her personal blog into a tremendously supportive and nimble online wellness editorial, backed by a small but mighty team of writers, researchers, and editors. After realizing that her own struggles to get a healthy homemade dinner on the table overlapped with the same struggles experienced by her readers, she decided that there must be a better way. The Cook Once method was born and it has revolutionized how people cook. She lives in San Antonio, TX with her husband and two children. Cassy and I cover a wide range of topics, including lots of questions from you! We kicked off our conversation by chatting about Cassy’s latest cookbook, Cook Once Dinner Fix. Cassy shares her inspiration for writing it, all things meal prep, what to do with leftovers, working with special dietary needs, and much more! Next up, we dived into a bit more of a personal discussion on family, business, and trying to “do it all”. Cassy is such a joy to speak with and I hope you love our conversation. You can connect with Cassy @fedandfit on IG or at fedandfit.com. Don’t forget to grab Cassy’s wonderful cookbooks, links below. Cassy’s cookbooks: Cook Once, Eat All Week: 26 Weeks of Gluten-Free, Affordable Meal Prep to Preserve Your Time & Sanity: https://rstyle.me/+OOsXmmwGLi1ykptOuGhq9w Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight's Dinner into Tomorrow's Feast: https://rstyle.me/+M_Lg-l4zvjHqWM-oB59xyA ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP97: Review of CellCore’s Parasite Protocol Nov 08, 2021

I’ve received a number of questions about the parasite protocol that I’m currently implementing, so I wanted to share some Cliff’s Notes about it. I’m still learning about parasites and figuring it all out, but this episode covers my personal experience as well as possible symptoms related to parasites and how to determine if a protocol is right for you. I’m following the CellCore protocol and using their products. It starts with a Foundational Protocol to open up detox pathways and then moves onto supporting gut and immune function as well as systemic detox using binders and other products to address lingering toxins. I’m currently in Phase 3, which is building momentum for a deeper detox in the future. Again, I’m not an expert in parasite protocols, but I hope this information helps anyone dealing with chronic illness to continue their journey to better health. CellCore Protocol Timeline: https://drive.google.com/file/d/1efh_r86YImpEgmkZCjV_Fg7jVsz1Nzgf/view?usp=sharing https://cellcore.com/products/the-protocol PATIENT DIRECT CODE: fY15sCwS ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncakes.com Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up work toward your goals, please consider joining the CNC lifestyle: https://programs.carrotsncake.com/lifestyle

EP96: How to find the RIGHT macro balance for you Nov 01, 2021

One of the biggest mistakes I see when women try to lose weight is not eating enough. They often eat below their Total Daily Energy Expenditure (TDEE), which is why they continue to struggle. So, how do you figure out how much to consume? Well, it comes down to self-experimentation, which, of course, sounds vague, so in this episode, I share the exact process that we use with our clients to help them nail down their ideal macro ratio. I also highlight a number of data points to measure progress outside of the scale to help you understand if your macros are 'working' or not. Need some additional guidance or want to take your nutrition to the next level? I have 3 MORE resources for you! 1. Get my FREE Guide to Tracking Macros for Fat Loss: https://carrotsncake.lpages.co/ultimate-beginners-guide/ 2. Create your own nutritional masterplan (5-day training): https://carrots-n-cake.mykajabi.com/offers/bierfgJJ/checkout 3. Work with us! https://carrotsncake.lpages.co/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncakes.com Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up work toward your goals, please consider joining the CNC lifestyle: https://programs.carrotsncake.com/lifestyle

EP95: The REAL reasons you have PMS cravings Oct 25, 2021

Rising progesterone in the luteal phase can definitely increase your hunger and cause you to experience more cravings before your period. But if you don't have your diet and lifestyle foundations dialed in, your cravings can be soooo much worse! If your PMS cravings are out of control, here are some questions to ask yourself: Are you managing stress well? Are you sleeping 8+ hours per night? Are you eating a balance of protein, carbs, fat, and fiber at every meal? Are you doing too much cardio? Do you have nutrient deficiencies from the Pill and/or pregnancy? Do you have hormonal imbalance? Tune in to learn what to do to improve your PMS cravings, including specific diet and lifestyle recommendations and be sure to check out the resources below! Cycle Synching Masterclass: https://carrots-n-cake.mykajabi.com/offers/zo9eeghA Hormonal Health Meal Plan: https://carrotsncake.ck.page/c3539295e9 Carrots 'N' Cake Lifestyle Group: https://carrotsncake.lpages.co/lifestyle/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP94: How to *actually* get consistent with your habits Oct 18, 2021

In this episode, I share one actionable piece of advice for how to *actually" get consistent with your habits. I promise, it's simple to implement, too! Consistency is BY FAR the most important aspect of getting and maintaining your results. It's often overlooked when it comes to body composition change, but it's what REALLY matters. Let's just say, without consistency, you’re not getting sustainable and long-lasting results! The goal is to create consistency with the least amount of resistance. Tune in to learn HOW exactly you can make this happen! ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP93: The Friday 5 Oct 15, 2021

Welcome to the next episode of the Carrot 'N' Cake Podcast! In this episode I'm sharing 5 favorite that I'm lovely lately. 1. Nike Alpha Sports Bra https://rstyle.me/+2QplUXa7l5S3ANW8goVUzA 2. Zella Work For It Tank Top https://rstyle.me/+NDg7dAjFnxfi1ba0keyOLg 3. Bellroy Tokyo Tote https://rstyle.me/+XoedCrLu5DdRg8kbY2kmeQ 4. Everpro Gray Away Touch Up Magnetic Powder https://rstyle.me/+cAaQDKDc1RgISN_s8NAztQ 5. ButcherBox Burgers http://butcherbox.go2cloud.org/aff_c?offer_id=6&aff_id=1624 If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP92: Thoughts, feelings & insights from Newport Oct 12, 2021

Coming at ya with a classic iced coffee date! We spent the long weekend in Newport, Rhode Island, so I share a brief recap as well as some of the thoughts, feelings, and emotions that came up being away from home and stuck in perpetual work more, including the struggles of dining out with IBD as well as disordered food thoughts and self-worth. Wheat Rescue: https://microbiomelabs.com/register/?ref=carrotsncake IBD Coach: https://ibd.coach/remission ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP91: Ulcerative colitis update + what to do about low progesterone Oct 06, 2021

In this episode, I share an update about my current struggles with ulcerative colitis and what I've tried to improve my symptoms, including medications, diet, and protocols. Additionally in this episode, I talk about low progesterone and what to do about it. Do you think you may be suffering from low progesterone? Here are some symptoms: PMS Irregular periods Spotting Prolonged or heavy menstrual bleeding Headaches or migraines Mood swings Anxiety & depression Do any of these symptoms resonate with you? Tune in for some solutions to increase low progesterone. Also, subscribe below to get my Hormonal Health Meal Plan to help boost your progesterone levels! A functional food meal plan and prep guide to support the menstrual cycle in both the follicular and luteal phases for pre-menopausal women. Includes whole food recipes, grocery lists, and more! Grab it here: https://carrotsncake.ck.page/c3539295e9 ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP90: How to love your hormones Oct 04, 2021

Do you love your hormones?⁠ ⁠ If not, you should. And here’s why…⁠ ⁠ Because your body is just as fine-tuned (if not more!) than your car...⁠ ⁠ And if you want your car to work right, you service it and take care of it.⁠..⁠ ⁠ Same goes for your hormones.⁠ ⁠ If you want your hormones to be balanced, happy, and healthy, you’ve got to treat them well. You’ve got to love on them a little bit.⁠ ⁠ In this episode, I chat about 6 ways to love your hormones and how to *actually* implement new changes into your lifestyle and habits. ⁠ Loving your hormones, the way you love your partner, child(ren), parents, friends, etc., is important. No relationship can bloom without care.⁠ ⁠ As cheesy as it might sound, same goes for the relationship with your hormones.⁠ ⁠ Most women do NOT focus on this essential relationship and end up running their hormones into the ground. It isn’t until they’ve hit rock-bottom that they finally start doing something about it - myself included! ⁠ ⁠ Incorporate these things into your daily practices and show your hormones a little love before they start feeling neglected and begin acting out.⁠ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP89: 3 mistakes that are preventing you from getting toned Sep 24, 2021

Are you making any of these common mistakes? They could be preventing you from getting to your body composition goals! Enrollment is now open for my 12-week Master Your Metabolism Membership. It combines nutrition, fitness, and hormonal health into one final solution. Enrollment closes on Sunday, 9/26, so don't delay taking this next step in your health journey! https://carrotsncake.lpages.co/mentorship/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP88: Why you need a "diet" plan Sep 23, 2021

“If you fail to plan, you are planning to fail.” In this episode, I chat about why you need to have a “diet” plan and why having clarity in what you are doing is so important for adherence and *actually* getting results. By not planning and not knowing how to make adjustments, you are likely hindering (maybe even preventing) progress. Learn EXACTLY what you need to do in my 12-week Master Your Metabolism Membership. It combines nutrition, fitness, and hormonal health into one final solution. Enrollment is open now, but closes on Sunday, 9/26, so don't delay taking this next step in your health journey! https://carrotsncake.lpages.co/mentorship/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://carrotsncake.lpages.co/lifestyle/

EP87: 4 hormonal reasons why you're not losing weight Sep 22, 2021

Do you suspect that your hormones are preventing you from losing weight? If so, you might be onto something... ⁠⁠ ⁠⁠ Your hormones play quite a big role in weight loss (or lack thereof)! ⁠⁠ In this episode, I discuss 4 major hormonal issues that I see again and again with my female clients: ⁠⁠ ⁠⁠ 🔹High Cortisol - Often caused by stress and correlates with blood sugar dysregulation. High cortisol can resolve by reducing stress and prioritizing macro-friendly (balanced) meals. Managing stress is easier said that done: Delegate, say no, ask for help, plan for self-care activities you enjoy.⁠⁠ ⁠⁠ 🔹Estrogen Dominance – Once again, a result of high stress as well as wonky liver and gut function. Excess caffeine, alcohol, sugar, exposure to toxins and processed foods also don't help. Getting enough sleep as well as eating cruciferous veggies and proper supplementation can help balance you out.⁠⁠ ⁠⁠ 🔹Low Thyroid – Frequently overlooked by most General Practitioners as it is not typically checked unless they run a full panel. Your thyroid health is key to a well-functioning metabolism and fat loss. Ask your doctor for a full panel and if they won’t do it, contact me!⁠⁠ ⁠⁠ 🔹Insulin Resistance – Caused by poor diet, hormonal imbalances, lack of exercise, and high stress. I often see insulin resistance go hand-in-hand with stubborn belly fat. Get proper hormonal testing and balance your nutrition with protein, fat, and low glycemic carbs. Intermittent Fasting may help in certain situations as well. ⁠⁠ ⁠⁠ Inside the Master Your Metabolism Mentorship, you'll learn how your symptoms can help you identify potential hormonal imbalance and what to do about it. You'll also learn how your nutrition, fitness, and lifestyle choices can boost (or hinder) your results. The goal is to work WITH your hormones, not against them! ⁠⁠ ⁠⁠ Doors are now open through Sunday, 9/26, but space is limited. This is an exclusive, small group mentorship for women looking to begin a massive transformation of their nutrition, training, and physique!! ⁠⁠ https://carrotsncake.lpages.co/mentorship/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle ⁠⁠

EP86: How to conduct a 10-day nutrition audit Sep 21, 2021

Confused about what and how much to eat? I gotchu. In this episode, I explain step-by-step how to conduct a simple, yet effective nutrition audit. Taking the time to audit your nutrition is the first step in establishing a baseline for your energy needs and empowering you to make the right choices to *actually* move the dial when it comes to your physique. Grab this FREE guide, which explains EXACTLY how to conduct a 10-day nutrition audit: https://carrots-n-cake.mykajabi.com/nutrition-audit Want to take your results to the next level and create a year-long nutritional masterplan for yourself? Enrollment is OPEN for my Mentorship now through Sunday, 9/26. Get all of the details here: https://carrotsncake.lpages.co/mentorship/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP85: The Friday 5 Sep 17, 2021

Welcome to the next episode of the Carrots 'N' Cake Podcast! Today, I'm sharing five favorites, but before I do, have a few exciting announcements to share! Cycle Syncing Masterclass: https://carrots-n-cake.mykajabi.com/cycle-syncing-made-simple Free Nutrition Audit: https://carrots-n-cake.mykajabi.com/nutrition-audit Master Your Metabolism Mentorship: https://carrotsncake.lpages.co/mentorship/ The Friday 5: 1. The Five-Minute Journal https://rstyle.me/+p1gN2iEh7NAZ_iihVwCXJQ 2. High-Dose CBD https://rstyle.me/+xS7JoGoQeDxwe8-Sf4ZbOg 3. Amazon Essentials Relaxed Fit Joggers https://rstyle.me/+dqTgN5iaYjxSHsswlrgjkA 4. Maybelline Brow Tattoo https://rstyle.me/+GMbY0aLeqrcsCUF-Zq8CdQ 5. Take-Aparts ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP84: The best workouts to do during each phase of your cycle Sep 16, 2021

If you’re looking to optimize your hormones and energy levels throughout your menstrual cycle, syncing your workouts could help you perform better and progress more quickly (and with less mental stress) toward your body composition goals. 🔹Menstruation: walking, biking, hiking, swimming 🔹Follicular: kettlebells, running, Peloton, bootcamp 🔹Ovulation: strength training, CrossFit, Olympic lifting, HIIT 🔹Luteal: Yoga, Pilates, barre, golf Want to learn more about how to sync YOUR workouts to YOUR hormones and menstrual cycle? I’m hosting a masterclass on 9/21 that will give you all the education and tools you need! Sign up here: https://carrots-n-cake.mykajabi.com/cycle-syncing-made-simple ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP83: How to best fuel your workouts in the follicular and luteal phases [cycle syncing] Sep 15, 2021

In this episode, I chat about how to optimize your nutrition to best fuel your workouts in the different phases of your cycle. As a woman, your body goes through significant changes each and every month. Those changes can influence many things including how well you metabolize food, how well you sleep, how much patience you have with your kids, and how effective your exercise routine is.⁠⁠ ⁠⁠ In fact, because the changes are so significant, I often recommend that my 1:1 clients not only track their cycle, but also alter their nutrition and exercise routine based on the phase of cycle they’re currently on.⁠⁠ ⁠⁠ During the follicular phase, which begins on the first day of menstruation and ends with ovulation, your estrogen levels are higher which means you have a higher carb tolerance. Now is the perfect time to up your carbs a bit and balance yourself out with HIIT, running, and strength training workouts.⁠⁠ ⁠⁠ During the luteal phase, which begins during ovulation and ends on the first day of your period, it’s important that you support your progesterone balance. During this time, your carb tolerance is lower so monitoring your carb intake and keeping your exercise moderate with yoga, barre, and walking is key.⁠⁠ ⁠⁠ By monitoring your cycle and its phases, then eating and exercising according to your body’s specific needs, you will have better hormonal balance leading to improved long-term results.⁠⁠ ⁠⁠ Do you change what you eat depending on your cycle and/or type of workout you are doing?⁠⁠ ⁠⁠ P.S. Want to learn more? Registration for my cycle syncing masterclass is now OPEN! Grab your spot here: https://carrots-n-cake.mykajabi.com/cycle-syncing-made-simple ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP82: How Cycle Syncing Has Changed My Training and Physique Sep 14, 2021

In this episode of the Carrots 'N' Cake Podcast, I talk all about cycle syncing and how it has changed my training and physique. I've learned how to prioritize my workouts to build lean muscle and burn fat depending on where I am in my menstrual cycle, and now I'm sharing that information with YOU! Intuitively, most women know what our bodies need, but we choose to ignore them, which is sometimes why we don't see the results we want. Syncing your menstrual cycle to your workouts takes the frustration, stress, and mental debate about what and how much exercise to do. Join my Cycle Syncing Made Simple Masterclass here! https://carrots-n-cake.mykajabi.com/cycle-syncing-made-simple - Taking Charge of Your Fertility Book: https://rstyle.me/cz-n/fsan52b5itf - Ovulation Test Strips https://rstyle.me/+yh0U1dySWr2csFO-7Nk0Tg ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP81: Do you need more willpower or is it BS? Sep 07, 2021

Do you need more willpower to get to your goals or is that BS? Alternate title: How do you eat 3 bites of ice cream? In this episode, I share my 4 pillar approach to developing more willpower. Well, technically, setting yourself up for success instead of solely relying on willpower. I share actionable steps you can take to balance your nutrition (and blood sugar) and how to feel more in control of your emotions (and cravings). Apply for 1:1 coaching: https://carrotsncake.lpages.co/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP80: The Friday 5 Sep 04, 2021

Welcome to the next edition of the Carrots 'N' Cake Podcast! Today, I'm sharing 5 favorites in this virtual iced coffee date, and I think you are really going to love them! ANNOUNCEMENTS: The #Dirty30Challenge starts on Tuesday, September 7th. It's a FREE fitness challenge to help you get consistent with your workouts after a crazy summer. Just complete 4 quick and dirty workouts (30 minutes or less) in 5 days. All you need is a set of dumbbells! Sign up here: https://carrots-n-cake.mykajabi.com/dirty-30-challenge Up-level your results with a 5-day VIP nutrition training. Grab the training here: https://carrots-n-cake.mykajabi.com/offers/bierfgJJ THE FRIDAY 5: 1. Purity Coffee - use link below and get $10 OFF HTTP://RWRD.IO/LDQR4A8 2. Reverse Tie-Dye 3. Bolder Caramels - Hemp Oil Infused https://rstyle.me/+smtdnnddgAB9q4pbb909sg 4. In the Flo https://rstyle.me/+s2iWAnK3k3Hqd5vuRRXqeg 5. Kenra Platinum Silkening Mist: https://rstyle.me/+XtcAcsjzlPqbqxWcf8wVXA If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP79: I Took An Instagram Break Aug 24, 2021

Welcome to the next episode of the Carrots 'N' Cake Podcast! In this episode, I cover: - Our recent trip to Stowe, Vermont - we stayed at The Lodge at Spruce Peak, and it was wonderful! - My recent social media detox - I stayed off Instagram, Facebook, and email for 6 days... so needed! - An update on my UC/flare Plus! I'm offering a Free Fitness Challenge! https://carrots-n-cake.mykajabi.com/dirty-30-challenge If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP78: Why eating 1,200 calories a day is damaging your metabolism with Ashley Fillmore Aug 16, 2021

Welcome to the next edition of the Carrots 'N' Cake Podast! In this interview, I chat with Ashley Fillmore - a leading expert is sustainable weigh loss, enjoy! About Ashley Fillmore: Ashley is a leading expert in sustainable weight-loss who helps women heal their metabolism, balance their hormones, and achieve body-composition changes that last a lifetime. Ashley is the Founder and President of Metabolic Fix™, a premium online coaching company that has helped thousands of women finally break free from chronic dieting for good and achieve long-term, sustainable results using the Metabolic Fix Method™. With a deep commitment to helping women better their lives, Ashley strives to inspire others to embrace a life of health, happiness, and self-love they deserve. Ashley is a renowned keynote speaker, frequents top-rated podcasts, has a BSc in Exercise and Nutrition, is a certified PT Professional, Nutrition Coach, and Health Educator Ashley's website: https://metabolicfix.purfitstudio.com/ You can find Ashley on Instagram @ashley_fillmore1 If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP78: Why eating 1,200 calories a day is damaging your metabolism with Ashley Fillmore Aug 13, 2021

Welcome to the next episode of the Carrots 'N' Cake Podcast! In this episode, I chat with Ashley Fillmore - a leading expert in sustainable weight loss, enjoy! About Ashley: Ashley is a leading expert in sustainable weight-loss who helps Women heal their metabolism, balance their hormones, and achieve body-composition changes that last a lifetime. Ashley is the Founder and President of Metabolic Fix™, a premium online coaching company that has helped thousands of Women finally break free from chronic dieting for good and achieve long-term, sustainable results using the Metabolic Fix Method™. With a deep commitment to helping Women better their lives, Ashley strives to inspire others to embrace a life of health, happiness, and self-love they deserve. Ashley is a renowned keynote speaker, frequents top-rated podcasts, has a BSc in Exercise and Nutrition, is a certified PT Professional, Nutrition Coach, and Health Educator Ashley's website: https://metabolicfix.purfitstudio.com/ Ashley's Instagram: @ashley_fillmore1 If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP77: All about the Dutch Test Aug 02, 2021

In this episode, I share everything you need to know about the DUTCH (Dried Urine Test for Comprehensive Hormones), including: + How the Dutch Test is different from other hormone tests (i.e. blood, saliva) + What information the Dutch provides and how it’s different from a single blood draw at your doctor's office + Why knowing your hormone levels AND what those hormones are doing in the body are extremely helpful to naturally improving hormonal imbalance + Why hormonal imbalance makes it so much harder to lose weight [EP62] My journey with hormone imbalance and what I did about it: https://carrotsncake.com/my-journey-with-hormone-imbalance-and-what-i-did-about-it/ Applications are OPEN for 1:1 coaching and hormone testing in 2021! Get all of the details: https://carrotsncake.com/coaching/ Book a discovery call: https://carrotsncake.com/product/discovery-call/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP76: Traditional diets don’t consider your hormones and prevent you from losing weight Jul 31, 2021

Applications are now open for 1:1 coaching and hormone testing!! In this episode, I share why I absolutely *hate* what diet trends, diet culture, and the constant push to lose weight has done to women in this country.⁠⁠ ⁠⁠ It seems that everywhere you look, there is some new program, plan, or product designed to help you ‘finally get rid of those unwanted pounds’.⁠⁠ ⁠⁠ And, as soon as some celebrity endorses it on the ‘gram, they fly off the shelves quicker than they can be stocked.⁠⁠ ⁠⁠ Sure, the program, plan, or product works for a while. Many women are floored when they see that they too have lost 15 pounds in just 5 days and so the buzz grows and grows!⁠⁠ ⁠⁠ But you and I both know that’s not sustainable, right?⁠⁠ ⁠⁠ You and I both know that you can’t drink green juices, cut out all carbs, or eat less than 1200 calories a day forever, right?⁠⁠ ⁠⁠ And when these women fall off the wagon (a sad inevitability) and start gaining the weight back (plus some extra) they feel like they’ve failed.⁠⁠ ⁠⁠ But again, you and I know they haven’t.⁠⁠ ⁠⁠ The diet failed. Not the woman.⁠⁠ ⁠⁠ Trendy diets…⁠⁠ 🔹Don’t take hormonal fluctuations into consideration⁠⁠ 🔹Don’t address the caloric need changes you have throughout your cycle⁠⁠ 🔹Don’t take advantage of the higher fat burn that takes place during the first half of your cycle⁠⁠ 🔹Don’t address (and often create!) hormonal imbalances that make it harder to lose fat⁠⁠ If you're ready to stop the diet rollercoaster or you're completely frustrating with not getting results despite doing "everything right," our 1:1 coaching program might just be for you! Get all of the details and book your discovery call here: https://carrotsncake.com/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free If you're looking for a health-minded group of women who want to support and lift you up as you work toward your goals, please consider joining the CNC Lifestyle: https://programs.carrotsncake.com/lifestyle

EP75: Family camping adventure [High Low High] Jul 28, 2021

Sharing ALL of the highs and lows of our recent family camping adventure to Wompatuck State Park. JOIN: Carrots 'N' Cake Lifestyle Membership A community group where you can achieve your health goals with the support of the Carrots 'N' Cake coaching staff as well as a group of likeminded group of women, who all want to support you, hold you accountable, and lift you up to become a better version of yourself! ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free https://programs.carrotsncake.com/lifestyle

EP74: Stress as a Wake-Up Call: Ways Your Body is Inviting You to Slow Down with GuruNischan Khalsa Jul 27, 2021

Burn-out, overwork, and hyper-focus on achievement are stress-signals and symptoms of early child-hood trauma. A teacher of the sensory system, GuruNischan is sought after for helping individuals live beyond their conditioning and trauma responses, and operate in peak performance. We chat about retraining the Nervous System, how stress is often a wake-up call for slowing down, how to recognize signs of burnout, beginning daily breath work, and how to listen, love, and heal your body. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://programs.carrotsncake.com/lifestyle

EP73: The Friday 5 Jul 23, 2021

Welcome to the next edition of the Friday 5! It's been a while since my last Friday 5 episode, so I share some details about my summer "sabbatical" and our family's adventures. And, of course, I share my 5 favorites! 1. Athleta Farallon Jogger https://rstyle.me/+669MUnM2VzSuv2UgQgDjaQ 2. Overnight weekend bag https://rstyle.me/+FSpS-X5ttih-TTX0u19uXA 3. Kohv sunglasses SAVE 10% with code CARROTSNCAKE 4. Nuzest Coffee Coconut MCTs Protein Powder https://rstyle.me/+YEBuDOpz0-H1kgKIf2VuVQ 5. Lole Half Moon Hoodie https://rstyle.me/+ySjJdgAkho4fimJZM9hDYg ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP72: Eating healthy on vacation & how to know if you're consuming enough calories Jul 18, 2021

Are you eating enough?⁠⁠ Would it surprise you to know that most women are not eating enough?⁠⁠ Blame it on Diet Culture and the repeated messages that we need to eat low-carb, low-calorie everything to stay in shape.⁠⁠ As a result, most women habitually UNDEReat.⁠⁠ Maybe you’re one of them!⁠⁠ ⁠⁠How do you know if you’re eating enough?⁠⁠ 1️⃣You feel satisfied for 3-4 hours after meals⁠⁠ 2️⃣You don’t crave sugar immediately after a meal⁠⁠ 3️⃣You feel satiated, content, and happy, but not sluggish⁠⁠ 4️⃣You’re able to recover after your workouts/aren’t insanely sore⁠⁠ 5️⃣You don’t constantly think about food⁠⁠ If you cannot say ‘Yes’ to each of these 5 points, there’s a good chance you’re actually undereating.⁠⁠ So, tell me, are you eating enough?⁠⁠ If not, let our team of coaches help you determine what you should be eating for your body type, activity level, and goals.⁠⁠ The amount of food you can eat while still moving towards your goals may surprise you!⁠⁠ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP71: Our vacation to Black Butte Ranch Jul 13, 2021

In this episode, I share some details about our recent family vacation to Black Butte Ranch in Oregon. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP70: How to streamline your email, digital photos, and files without spending hours at a computer with Kath Younger Jul 12, 2021

Kath Younger is a Registered Dietitian, mom of two boys ages 8 and 2, and the blogger behind the website Kath Eats, which you'll find at katheats.com. Based in Charlottesville, Virginia, Kath was one of the original “healthy living bloggers” and has been online since 2007. Kath writes about all topics relating to healthy living, including recipes, nutrition, home organization, motherhood, beauty, and budgeting. Kath has been published in popular magazines such as O and Shape and has appeared on Access Hollywood. FREE MASTERCLASS FOR WOMEN: The Simple System To Organize Your Email, Photos, and Files (without spending hours glued to a computer!) https://www.katheats.com/cnc ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP69: Transitioning from burnout to balance with Kersten Kimura Jul 06, 2021

Kersten Kimura is a certified macro nutrition coach, personal trainer ,and women’s wellness coach. She helps women all over the world to achieve their best body composition and optimal health through her WHOLEistic Macros coaching. Having been through a serious burnout herself, she emphasizes the importance of proper nutrition, adequate exercise, balanced hormones and stress management. In this episode, we cover a lot! Kersten and I chat about transitioning from burnout (overtraining and under-eating) to a balanced approach to exercise and nutrition, why macros were the only healthy and sustainable way Kersten could lose fat, being apprehensive about fat loss as a result of "body positive" and "anti diet" culture and how she got over it, the importance of strength training versus cardio, and stress management via breath work and cold exposure. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP68: How to transition from macros to intuitive eating Jun 28, 2021

Walking away from tracking macros can be a scary endeavor, especially if you've tracked for awhile. For some women, macro tracking becomes second nature, which is great because they've become so comfortable with the tool. But, at the end of the day, the ultimate goal of macros is NOT for you to track them forever. I mean, do you want to be someone's Grandma and STILL track macros?! It might sound daunting to stop tracking and move more towards intuitive eating, so I've shared a number of tips, tricks, and mindset shift to help you make the transition. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP67: The Friday 5 Jun 25, 2021

This is not your typical Friday 5! In this episode, I share my 5 favorites while covering some additional topics, including: ▪️My mindset after gaining 10-15 pounds ▪️Why I attempted, but quit a cut ▪️How the focus of my coaching business has changed from solely macros to a much more integrated approach with hormone, gut, and mineral balance testing 90 Degree by Reflex Activewear Lounge Shorts https://rstyle.me/+XSx1mv8PwndJtseaOeT0XA Next Level Women's Festival Tank https://rstyle.me/+-PQDwPz_AxZSQKl1lm7DBQ Vineyard Vines Harbor Shorts https://rstyle.me/+MCB1AREG0byUqLUX7_c7Pg Shadow Shifter Reactive Color Changing T-Shirt https://rstyle.me/+eA2ZpOESdsccvXXk3UC5xw Hormone Intelligence https://rstyle.me/+7F4_YB2zNDm2l1BL94leUw ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP66: Proving to yourself less is more with Keri Mantie, CSCS, SFG Jun 21, 2021

Keri Mantie is a mom of 3 boys, a Certified Strength and Conditioning Specialist, StrongFirst Kettlebell and Bodyweight Instructor, and Fat Loss Coach who helps busy women reach their goals, without losing their minds. She has been in the fitness industry for over 20 years and has a passion for helping women ditch the all-or-nothing mindset, fall in love with strength training and "just start". In this episode, we chat about ditching the all-or-nothing mindset and how adopting a "just start" mentality can be hugely beneficial. We also discuss kettlebells and strength training for women. Find Keri on Instagram @kerimantie ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP65: Advice to my 21 year old self Jun 17, 2021

In this episode, I share 9 pieces of advice with my 21 year old self on my 41st birthday. ⁠In honor of my birthday, get 41% off ALL CNC fitness and nutrition programs, now until 6/20 at midnight EST. https://carrotsncake.lpages.co/birthday-sale/ ⁠ LETTER TO MY 21 YEAR OLD SELF Dear Tina,⁠ ⁠ You’re pretty damn amazing, you know that? Of course, you don’t know that yet… because if you did, if you had even the slightest inkling of the incredible woman you will become, you’d stop treating your body like shit.⁠ ⁠ Period.⁠ ⁠ Listen, you’re brilliant, funny, beautiful, and healthy. And I want you to stay the exact same way.⁠ ⁠ You do not have to do what others are doing just to fit in. You do not have to follow every diet trend or spend hours on the treadmill because you think it’ll keep you in shape.⁠ ⁠ It won’t. Not in the long run.⁠ ⁠ Right now, you have the power to make some pretty important decisions - decisions that will impact you for the rest of your life. And I really want you to make the right ones.⁠ ⁠ Here are some things I want you to consider doing right now:⁠ ⁠ Be kind to yourself (you're wayyyy too hard on yourself) ⁠ Quit binge drinking⁠ Stop taking hormonal birth control⁠ Prioritize SLEEP (no one should function on 5 hours or less)⁠ Slow the F down⁠ It's okay to rest ⁠ It's okay if you can't do it all ⁠ More (work, exercise, etc.) is not always better ⁠ You are worthy (no matter how much you achieve or don't achieve) ⁠ ⁠ These are all things I know will help you feel better as you get older.⁠ ⁠ Trust me on this one.⁠ ⁠ XO,⁠ Tina⁠ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP64: 14 ways to make a cut easier Jun 15, 2021

The one thing that is true when it comes to fat loss is that you need to create a calorie deficit. You can do this through diet and/or exercise, but it's not the ONLY consideration for a success cut. ⁠ ⁠ A cut shouldn’t be incredibly challenging or totally miserable (you don’t need to suffer!), but it's also not going to be easy either. You gotta put in the effort if you want to see results! ⁠ Listen for a variety of strategic tips and tricks to make your next cut so much easier! 1. Ask yourself: Is it a good time to cut? ⁠ 2. You’ve done some sort of strength training 3. You spent 4-6 months at maintenance ⁠ 4. Your cut has an end date ⁠ 5. Don’t exclude your favorite foods. ⁠ 6. Drink half your weight in water each day. ⁠ 7. Consume high-volume foods. ⁠ 8. Don’t take a drastic calorie deficit at first⁠ 9. Don't be lazy⁠ 10. Meal prep⁠ 11. Consume protein with all meals ⁠ 12. Prioritize sleep⁠ 13. Try intermittent fasting ⁠ 14. Take measurements and progress photos⁠ ⁠ I hope you find these tips helpful to your fat loss journey! ⁠ Resources mentioned in this episode: Everything Macro Diet Cookbook: https://rstyle.me/+NoVhlWwfG1NZn4Qr0_nLiA 54 Throw Together Meals: https://carrotsncake.com/21-more-throw-together-meals/ CNC Pinterest: https://www.pinterest.com/macroscoaching/_saved/ How to make a power plate framework: https://carrotsncake.com/just-tell-eat-meal-plan-framework/ How to actually hit your protein goal: https://carrotsncake.ck.page/073e195127 ButcherBox - get FREE bacon for life: http://butcherbox.go2cloud.org/aff_c?offer_id=6&aff_id=1624 Mentorship waitlist: https://carrotsncake.ck.page/mmcwaitlist ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP63: The Friday 5 Jun 11, 2021

Welcome to this next edition of the Friday 5! I’m especially excited for this week’s round-up because these are top favorites when it comes to fashion, beauty, nutrition, and more! 1. Earth Chimp Protein Powder https://rstyle.me/cz-n/fgw2dbb5itf 2. Hoopla https://www.hoopladigital.com/ 3. Hormone Repair Manual: Every Woman's Guide to Healthy Hormones After 40 https://rstyle.me/+EjmEXTRC7X1j_ozufwPv8Q 4. BTFBM Casual Sleeveless Dress https://rstyle.me/+Zx6EQ2vknkkvWF2im1TH-g 5. GenoPalate https://www.genopalate.com/tina-haupert ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP62: My journey with hormone imbalance and what I did about it Jun 08, 2021

In this episode, I share my journey with hormone imbalance, starting at age 10 to present, and exactly what I did to balance them naturally over the years. RESOURCES: Best Books to Naturally Balance Female Hormones: https://carrotsncake.com/best-female-hormone-books/ Beyond the Pill: https://rstyle.me/+c81cOY0XYe9urhU66kNaLQ EP44: Tips for hacking blood sugar https://podcasts.apple.com/us/podcast/ep44-tips-for-hacking-blood-sugar/id1539296304?i=1000518827024 EP45: Symptoms of blood sugar balance and what to do about it https://carrotsncake.com/symptoms-of-blood-sugar-balance-and-what-to-do-about-it/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Apply for 1:1 coaching and functional testing: https://carrotsncake.com/coaching/ Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP61: Will you gain weight on a reverse diet? Jun 03, 2021

“Will I gain weight on a reverse diet?” This is the #1 question I receive from nutrition clients as well as prospective clients and followers on Instagram. And it's a valid concern because diet culture continuously tells us to "eat less, exercise more." But if you're not getting the results you want, it's time to try something new. In this episode, you'll learn how reverse dieting results in different effects for different people. ⁠It often depends on your specific goals, the rate of the reverse, your dieting history, current physical situation (like body weight, hormonal health, and other related stats), your mindset, and your patience. Remember: The goal of a reverse diet is not to lose weight. Instead, the goal is to increase calories, repair the metabolism, build muscle, and set you up for success when you decide to cut. 3 types of responders: https://carrotsncake.com/how-will-my-body-respond-to-a-reverse-diet/ Do you need a reverse diet? FREE metabolism resource and reverse diet assessment: https://carrotsncake.lpages.co/faster-metabolism-blueprint/ Learn how to create and execute a reverse diet on your own via my 4-week Faster Metabolism Course: https://carrotsncake.lpages.co/faster-metabolism-course/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP60: What is a reverse diet and do you need one? Jun 02, 2021

If you’ve been dieting for what seems like forever, whether it's for a special event or to hit your goal weight, it might be time for a break. I mean, dieting is exhausting, isn’t it? But, how do you take a diet break without piling on all the pounds you just lost? Try a reverse diet! In this episode, learn what a reverse diet is all about and grab my free resource (linked below) to assess if you are a good candidate for one. FREE metabolism resource and assessment: https://carrotsncake.lpages.co/faster-metabolism-blueprint/ Reverse dieting is a great option for all kinds of people. From competitive fitness athletes to everyday women with a goal, reverse dieting is beneficial for body, mind, and soul. If you’ve been in a caloric deficit for a while, are starting to feel frustrated with the restriction, or are seeing a plateau in your results, a reverse diet might be the thing you need to shake things up! ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP59: My morning routine May 31, 2021

In this episode, I share my typical morning routine, Monday through Friday, which, ok, might not be the most *aspirational*, but it's real and true and probably what you'd expect from a Basic B! ;) ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free ⁠⁠

EP58: The Friday 5 May 28, 2021

Welcome to this next edition of the Friday 5! I’m especially excited for this week’s round-up because these are top favorites when it comes to fashion, beauty, nutrition, and more! 1. Cuyana Classic Leather Coach https://rstyle.me/+0djqwop24tE1qg5B4rQEMw 2. Overnight Resurfacing Peel https://www.beautycounter.com/tinahaupert?goto=/product/counter-plus-overnight-resurfacing-peel 3. Target Sweat Shorts https://rstyle.me/+Bn5KHkyZSao28rNvJC_Dew 4. Enjoy Life Dark Chocolate Morsels https://rstyle.me/+bTPEvWJ_CgI8gc9sW54EHg 5. Beanfields Nacho Bean Chips https://rstyle.me/+O_SP9lKi2Q5FTLdTcly08Q ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP57: ‘All or none’ thinking is detrimental to your success May 25, 2021

If you struggle with consistency, maybe your definition of consistency looks too much like perfection.⁠⁠ ⁠⁠ That’s it.⁠⁠ But really, look at what your ‘consistency’ looks like.⁠⁠ ⁠⁠ Is it exercising for exactly 60 minutes a day, 5 times a week, rain, shine, and everything in between?⁠⁠ ⁠⁠ Or is it simply moving your body on a regular basis? And being okay with 20 minutes when you can't get in your normal workout? ⁠⁠ ⁠⁠ Is it hitting 1500 calories each and every day, never more, no matter what?⁠⁠ ⁠⁠ Or is it monitoring your portions, eating healthy foods most of the time, and listening to your body?⁠⁠ ⁠⁠ You see, consistency only works when it’s something you can actually do for the long-term. If you’re giving up as soon as you make one ‘bad’ decision because you’re no longer ‘perfect’, we have a problem.⁠⁠ ⁠⁠ Putting harsh restrictions on yourself, especially ones that keep you from friends and family or make you feel lousy all the time then kicking yourself when you ‘slip-up’, is not the kind of consistency that gets you results.⁠⁠ ⁠⁠ All that gets you is frustrated, lonely, miserable, or even worse, injured.⁠⁠ Tune it for tips to shift your mindset and ways to look at things differently to help you get consistent and progress toward your goals! Fullstar veggie chopper and spiralizer: https://rstyle.me/+FC8TwsyViVRcBvK88pZzkQ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free ⁠⁠

EP56: How to ACTUALLY hit your protein goal May 24, 2021

One of the most common questions that I get from nutrition clients is “how do I get more protein into my diet?” Consuming enough protein is so important – it keeps you satisfied, your blood sugar more steady, cravings at bay, and helps you better recover from your workouts. Clients are often looking for tips on how to include more protein in their meals and snacks, so I discuss exactly what I do and share my formula for hitting my protein each and everyday. For YOU, I created a special resource to help you easily plan your protein intake in order to hit your goal. This free resource includes a protein-focused grocery planner, macro cheat sheet, protein recommendations, meal targets, and more! Grab it via this link: https://carrotsncake.ck.page/073e195127 ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP55: My fitness journey with scoliosis May 20, 2021

In this episode, I share my journey with scoliosis from diagnosis as a child through present day and highlight the highs and low of my fitness journey. Tune in to hear how I've navigated this challenge and what I've done to remain active all of these years! ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP54: Why diets don't work and how they prevent you from losing weight with Camille Martin, RD May 18, 2021

Camille Martin is a registered dietitian, health blogger, and senior technical editor for the Centers for Disease Control and Prevention. She is also a former chronic dieter who wasted nearly 25 years of her life on a diet. When she finally quit dieting and started setting and achieving more meaningful goals, she lost weight without trying. She also made powerful connections between women’s obsession to lose weight and the cultural conditioning that keeps them locked in a prison of silence, shame, and limitation. In her book, Love To Lose: Love Your Life and Watch the Weight Lose Itself, she uses what she learned on her own weight-loss journey to help other women stop wasting their lives on a diet, embrace everything about themselves, achieve what they’re truly capable of -- and lose weight in the process. She received a Bachelor of Arts in English from the University of Georgia and a Bachelor of Science in nutrition from Georgia State University. She is a vegetarian, marathon runner, and avid reader who loves to travel. She lives in Charlotte, North Carolina, with her two daughters and their rescue dogs. Ultimate Weight Loss Kitchen Guide [FREE]: https://camillemartinrd.com/kitchen-guide/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP53: Achieving remission: It's not the food May 17, 2021

IBD folks, before you bite my head off, hear me out... ⁠⁠ ⁠⁠ This was a HARD lesson for me to learn... and, boy, I wanted it to be the food so, so, sooooo badly. ⁠⁠ ⁠⁠ If I could control the food, I'd heal myself. ⁠⁠ ⁠⁠ But I've learned that diet alone will not get me into remission.⁠⁠ ⁠⁠ I’ve tried a variety of elimination and support diets in an effort to heal my ulcerative colitis.⁠⁠ ⁠⁠ Some of those have included:⁠⁠ ▪️Paleo ▪️AIP⁠⁠ ▪️SCD ⁠⁠ ▪️IBD-AID⁠⁠ ▪️Low-FODMAP⁠⁠ ▪️Elemental ⁠⁠ ⁠⁠ And while it feels good to have some semblance of ‘control’ over my intake, on their own, these diets did not solve the problem and never once put me in remission from my symptoms.⁠⁠ Not even close. ⁠⁠ I wish it was that simple!⁠⁠ ⁠⁠ For sure, diets can help and what you eat IS important to your health. But if you are in a full-blown flare where inflammation is out of control (in my case, going to the bathroom with bloody diarrhea 30+ times per day), food alone typically cannot lower inflammation to a point where the body can truly heal itself. It takes more than that. ⁠⁠ ⁠⁠ You need to:⁠⁠ ⁠⁠ 1️⃣Get the inflammation under control⁠ (i.e. Prednisone) ⁠⁠ 2️⃣Nourish the microbiome with proper nutritious foods⁠⁠ 3️⃣Repair the gut barrier⁠⁠ ⁠⁠ It’s a multi-step process that requires time, energy, effort, and a lot of patience. Plus, lots of trial and error. What works for me, may or may not work in the same way for you.⁠⁠ ⁠⁠ I'm sharing this because it took me YEARS to accept that diet alone wouldn't put me into remission. ⁠⁠ ⁠⁠ For me, remission took a biologic drug, supplements, more sleep, less stress, patience, grace, @themindfulnutrivore, @ibd.coach, and the sheer will to get better and never give up. ⁠⁠ ⁠⁠ By taking a multi-step, multi-layered approach to your health, you will be more likely to find something that works for you.⁠ It's never ONE thing. ⁠⁠ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free ⁠⁠

EP52: The Friday 5 May 13, 2021

Welcome to this next edition of the Friday 5! I’m especially excited for this week’s round-up because these are top favorites when it comes to fashion, beauty, nutrition, and more! 1. $5 Target tank top: https://rstyle.me/+suFYbJKNN2uGZdUtwMkXVQ 2. Colleen Rothschild Glycolic Acid Peel Pads: https://rstyle.me/+BOeyfJCj2Pg-0TRhhuULHw 3. Fillo's beans: https://rstyle.me/+atHEzFjpBcZJp73AmK9qCg 4. Purity Coffee: https://puritycoffee.com/?sref_id=ldqr4a8 5. GenoPalate: https://www.genopalate.com/tina-haupert ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP51: Pregnancy and postpartum fitness for the female athlete with Kat Suchet of Hatch Athletic May 11, 2021

Kat Suchet is the creator of Hatch Athletic; a pregnancy and postpartum resource for athletic women. She is a physiotherapist, a CrossFit athlete, coach and, most importantly, a mama who has been through it all. She's dedicated her life to providing up-to-date advice on athletic pregnancy and out the other side, with a 12-week fully holistic postpartum training program designed to get the new athletic mom back to the barbell. The focus is on full transparency, mindset, mental health, patience and bulletproofing - both physically and mentally. We also discuss the modern female athlete, one who is performance-driven and used to achieving results and having a certain locus of control over her body. When she falls pregnant, it can be a very tough adjustment, so Kat shares ways to nurture, educate, and empower her journey. Learn more about pregnancy and postpartum fitness for high-achieving athletes with Hatch Athletic's FREE downloadable resources: https://www.hatchathletic.com/resources Find Hatch Athletic on Instagram @hatch_athletic and Facebook https://www.facebook.com/hatchathletic ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP50: Low progesterone: Symptoms, causes, and what to do about it May 10, 2021

Let’s talk about all things low progesterone!⁠⁠ ⁠⁠ Progesterone is a naturally-produced, steroid hormone that stimulates the uterus to prepare for pregnancy. Having ‘normal’ levels of progesterone is important for women of all ages because in addition to being necessary for healthy pregnancy it also aids in keeping the entire body functioning in a healthy and balanced way. Progesterone is the happy and calm hormone! ⁠⁠ Some of the symptoms of low progesterone include:⁠⁠ ⁠⁠ hot flashes⁠⁠ irregular cycles⁠⁠ weight gain⁠⁠ hypothyroidism⁠⁠ insomnia⁠⁠ headaches/migraines⁠⁠ depression⁠⁠ sugar cravings⁠⁠ low libido⁠⁠ ⁠⁠ The reasons you may have low progesterone include:⁠⁠ ⁠⁠ low-fat diet/being too low in body fat⁠⁠ chronic stress⁠⁠ nutrient deficiencies⁠⁠ poor diet⁠⁠ certain medications⁠⁠ lack of ovulation⁠⁠ ⁠⁠ What to do if you think you have low progesterone:⁠⁠ ⁠⁠ identify and address sources of stress⁠⁠ eat healthy fats⁠⁠ avoid caffeine, alcohol, and refined sugar⁠⁠ avoid over-exercising⁠⁠ ⁠⁠ If you think you may have low progesterone, there’s a test for that! We love the Dutch Test. Dutch stands for Dried Urine Test for Comprehensive Hormones. ⁠⁠ ⁠⁠ Our team of CNC coaches can help you determine if you have low progesterone (or any other hormonal imbalance). Don't let wonky hormones interfere with your health, happiness, or long-term goals!⁠⁠ ⁠⁠***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP49: High Low High May 06, 2021

Bringing back an old school Carrots 'N' Cake feature with a High Low High episode! High: Finding a new protein powder (Mikuna Chocho) https://rstyle.me/+5WSU2yrdz6R1y35a8Wso2g Low: Dropping our senior dog on the floor High: New 1:1 clients ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP48: When you know 'what to do' but you're not doing it May 05, 2021

Sharing some strategies and mindset shits for when you know 'what to do' but you're not doing it. Save 10% on Kohv sunglasses with code carrotsncake Sometimes you know *exactly* what to do…⁠⁠ you’re just not doing it.⁠⁠ Let’s be real. Likely, you know what you need to do to get to your goals.⁠⁠ ⁠⁠ If you want a degree, you’ve got to enroll in school, go to class, study, and do homework.⁠⁠ If you want to build a business or career, you’ve got to show up, focus, and work hard.⁠⁠ If you want a meaningful relationship, you’ve got to be patient, listen, and give of yourself when you can.⁠⁠ ⁠⁠ Same thing goes for health and weight loss. You know exactly what you need to do... it’s really a matter of asking yourself, are you actually doing it? And doing it consistently?⁠⁠ ⁠⁠ If when you look at it, it seems like maybe you’ve fallen off track, don’t worry. That’s totally normal and it happens to everyone.⁠⁠ ⁠⁠ Don’t waste time beating yourself up about it. Instead, think about these three things:⁠⁠ ⁠⁠ 1. Leave the perfectionist mentality behind. It’s not all or nothing. That is so damaging to your progress! Setbacks are part of the journey so it’s crazy to think you’ll never ever slip up! What matters most is how you respond and move forward from those setbacks.⁠⁠ ⁠⁠ 2. Remember how good it felt to be ‘on track’ and be intentional to take good care of yourself. Making good food choices, exercising, getting compliments from friends and family, hitting PRs in the gym, buying a smaller size… you were THERE! You were doing the things and seeing progress. Remember how it felt and think of getting back to that feeling as your well-deserved and 100% necessary self-care!⁠⁠ ⁠⁠ 3. Act in alignment of who you want to be. What would the person you want to be do in your situation? Choose a throw-together meal at home versus getting takeout? Squeeze in a workout at lunch? Do things in alignment with WHO you want to be. Eat in alignment, exercise, rest, etc. Are your actions helping you become the person you want to be and will those actions help you reach your goals? If not, change something!⁠⁠ ⁠⁠ I bet if you really take a step back, you’ll see that you know what to do. You’ve done it before. You’ve just got to tap back into that feeling again and simply do it.⁠⁠ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP47: Bean Protocol Update [1 Month] May 03, 2021

Sharing some updates and information about my experience with the Bean Protocol after 1 month. Plus, I answer your Bean Protocol questions from Instagram. Bean Protocol Intro Episode: https://www.instagram.com/tv/CNkICnolaeT/?hl=en Kohv sunglasses giveaway - open now through 5/5/21: https://www.instagram.com/p/COYYfdWLkBt/ Sign up for FREE bean ebook: https://carrotsncake.ck.page/abf1a03a82 ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP46: The Friday 5 Apr 30, 2021

Welcome to the next edition of the Friday 5! I’m especially excited for this week’s round-up. Listen for the latest Friday 5 and check out my favorites below! Long Sleeve Henley https://rstyle.me/+_a5vHPwlZ_urQGAVwPGFNg Anythony's Collagen Powder https://rstyle.me/+gMnkBMvM57xxkYmrqwiy2g Maybelline New York Brow Tattoo Longlasting Tint https://rstyle.me/+2Vf6-O6j5btfJxrylnW0Zg Landmine Attachment https://rstyle.me/+xcSZ19dTQjQ9UOoTCfBDDA Nutrisense Code CARROTSNCAKE gets $25 off ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP45: Symptoms of blood sugar imbalance and what to do about it Apr 29, 2021

Does any of this sound familiar?⁠⁠ ▪️You’re constantly craving coffee or sweets⁠⁠ ▪️You wake up in the middle of the night and can’t fall back to sleep⁠⁠ ▪️You’re often exhausted by mid-afternoon⁠⁠ ▪️You can’t miss a meal without getting hungry or shaky⁠⁠ ▪️You have a little extra weight around your midsection you just can’t seem to shake⁠⁠ ⁠⁠ If so, you could have a blood sugar regulation issue.⁠⁠ ⁠⁠ But don’t worry, lots of women do and, surprise, it’s easily fixed!⁠⁠ ⁠⁠ Firstly, our glucose response is very sensitive and can be impacted by many things like inadequate sleep, dehydration, not eating well, excess stress, etc.⁠⁠ ⁠⁠ If you’ve noticed any of the symptoms above, before running to a doctor, I suggest trying a few simple things to turn it around naturally:⁠⁠ ⁠⁠ 1️⃣Eat your bigger meals during daytime hours. Your glucose response is tied to your circadian rhythm so, if your body thinks it’s time to rest, it will. And your glucose response will too, causing excess sugar to build up.⁠⁠ ⁠⁠ 2️⃣Reduce stress. When you’re stressed, your liver pushes out more and more glucose as a way to combat that stress. This can cause blood sugar to become unbalanced.⁠⁠ ⁠⁠ 3️⃣Eat breakfast, then proceed to eat smaller, more frequent meals (every 2-3 hours) to prevent the major sugar crash that often happens when you eat a lot of food at one time.⁠⁠ ⁠⁠ 4️⃣Make sure you’re getting protein, fat, and carbs in every meal and always pair a piece of fruit with a protein to help your body process the fruit sugar more effectively.⁠⁠ ⁠⁠ 5️⃣Stay away from processed sugars and limit your alcohol intake.⁠⁠ ⁠⁠ Our team of expert coaches knows all about blood sugar and how to help you balance it. If you’re unsure whether or not you have a blood sugar regulation or not, or if you know you do but don’t know how to balance yourself out, let us help!⁠⁠ ⁠⁠ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Apply for 1:1 coaching and functional testing: https://carrotsncake.com/coaching/ Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free ⁠⁠

EP44: Tips for hacking blood sugar Apr 27, 2021

Keeping your blood sugar balanced is important for maintaining hormonal stability, seeing positive weight loss, raising energy levels high, dropping cravings and irritability low, reducing brain fog, and avoiding long-term health problems like diabetes.⁠ ⁠ You can ‘hack’ your blood sugar by doing a number of simple things to manage it. Listen as I share how I incorporate these hacks into my everyday life. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Apply for 1:1 coaching and functional testing: https://carrotsncake.com/coaching/ Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free ⁠

EP43: What’s next? Behind the scenes of the CNC business Apr 26, 2021

I kicked off the week with an old school iced coffee date! I actually had nothing specific planned, but then ended up going into detail about what's on the agenda for business in the coming months. And, as expected, there are some fun tangents and random "behind the scenes" info throughout the episode. Enjoy!! ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Apply for 1:1 coaching and functional testing: https://carrotsncake.com/coaching/ Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP42: Answering your questions about SMS 2.0 Apr 23, 2021

Are you still on the fence about signing up for SMS 2.0? Maybe you're unsure if it's a good fit for you and your goals? I gotcha covered in this episode. I answer your questions about SMS 2.0 and share some additional details to help you make a decision. Read all of the FAQs here: https://carrotsncake.lpages.co/strongmadesimple-2/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP41: 2 simple rules for building lean muscle Apr 21, 2021

So, you want to get rid of belly fat, build lean muscle, and look toned?⁠ ⁠ Lift weights.⁠ ⁠ Seriously.⁠ ⁠ Lifting weights helps you build muscle mass which means reduced body fat.⁠ ⁠ It might seem like you should be doing cardio (running, cycling, getting in ALL the steps) but really, what you need to do is lift weights and do some strength training.⁠ ⁠ Strength training changes your body composition, boosts your metabolism, and encourages muscle growth. Plus, when you have higher muscle mass, you have a higher base metabolic rate, which means you burn more calories throughout the day, even when you’re at rest. Torching calories when you’re binging on Netflix or cuddling with your kids? Perfection!⁠ ⁠ And don’t worry about getting ‘too big’. Honestly, the only way you’ll get ‘too big’ is by taking copious amounts of synthetic steroids, which you’re probably not going to do. My new fitness program StrongMadeSimple 2.0 (SMS) is designed to increase muscle mass and reduce body fat so you look like you actually go to the gym… even if you’re just doing these workouts in your living room!⁠ StrongMadeSimple 2.0 is a comprehensive, dumbbell-based fitness solution that provides you with a faster and more effective way to exercise at the gym or in the comfort of your own home. It's perfect for keeping you motivated and consistent with your workouts while also getting you the physique results you want!⁠ Additionally, what you eat is just as important as how you train. With the SMS 2.0 Nutrition Companion Guide, you will receive guidance with how to plan and periodize your nutrition as well as recommendations for what to eat. Fueling your body properly and consuming enough calories is key to building lean muscle and changing your body composition for the better. Both of these resources are available for a limited time! https://carrotsncake.lpages.co/strongmadesimple-2/ https://carrotsncake.com/product/nutrition-companion-guide/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP40: The 3 biggest mistakes women make with exercise Apr 20, 2021

The 3 biggest mistakes women make with exercise: ⁠ 1. Too much cardio (not enough strength training).⁠ ⁠ Cardio is great for heart health, and I definitely recommend keeping some level of cardiovascular movement in your weekly fitness regimen. However, focusing on cardio (spending hours upon hours every single week running on the treadmill, spinning, or hashing it out on the elliptical) can damage your hormones and slow down your metabolism.⁠ ⁠ 2. Not eating enough to fuel muscle development and activity.⁠ ⁠ Keeping a low-carb, low-fat, low-calorie diet may sound like the right thing to do if you want to lose weight but that’s not always (read: usually never) the case. If you’re not eating enough food, you’re ultimately causing your metabolism to adapt and slow down (in order to keep you alive) and can result in stalled weight loss or damaged hormones.⁠ ⁠ 3. Not having a plan (doing random movements and random workouts will get you random results).⁠ ⁠ If you’re looking to get a specific result, for example, lose 10 pounds, gain some nicely cut arms and perhaps create a flatter belly, you’ve got to eat the foods and do the exercises that will get you the results you’re looking for. Haphazard exercise does not equal a toned and fit physique.⁠ ⁠ My new strength-training program, StrongMadeSimple 2.0, is exactly what you need to get the body composition you want. No hours-long cardio sessions, no rabbit food diets, no aimless wandering in the gym.⁠ ⁠ This intermediate-advanced, dumbbell-only training program has 12 workouts, 45 minutes each, broken-down into 3 phases designed specifically to increase strength, definition, and lean lines.⁠ ⁠ StrongMadeSimple 2.0 is available right now for a limited time! https://carrotsncake.lpages.co/strongmadesimple-2/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP39: "Help, I just can't get into strength training!" Apr 19, 2021

In this episode, I share a personal story as well as some advice for making strength training more fun! Ok, strength training *can be* boring.⁠ ⁠ There, I said it.⁠ ⁠ If you find it monotonous, it’s time to think about things differently. ⁠ ⁠ Does this sound familiar? ⁠ ⁠ When you first started strength training, your goals was to get into strength training… learn how to do, feel confident in your abilities, and see results. ⁠ ⁠ You’ve likely achieved those goals, so that’s probably why it doesn’t seem as exciting now, which means it’s time to set a NEW GOAL. ⁠ ⁠ It’s actually pretty simple… ⁠ ⁠ The best way to keep your workouts interesting is to have a clear, focused objective every single time you’re ready to workout. ⁠ ⁠ Yep, that’s it. Focus on what you’re going to accomplish and make it happen. ⁠ ⁠ A fitness program is key to having a plan and achieving your objective for the day. ⁠ ⁠ Strength training is the most effective form of exercise if you’re looking to lose weight and improve your body composition.⁠ ⁠ So, if you want to get results, you’ve got to train.⁠ ⁠ Why not make it less boring?⁠ ⁠ StrongMadeSimple 2.0 is my 12-week total body strength solution for building muscle and burning fat… and it’s available TODAY, but only for a limited time. https://carrotsncake.lpages.co/strongmadesimple-2/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP38: The Friday 5 Apr 16, 2021

Welcome to this next edition of the Friday 5! I'm especially excited for this week's round-up. 1. Athleta Bikinis Clean Medium Bottom: https://rstyle.me/+5pZp5e-QtxBYpZw4Tmk_6g Clean Low Rise Bottom: https://rstyle.me/+VBXAuzEqLjr0WjwqAdxn-g Longline Plunge Bikini Top: https://rstyle.me/+dBaNW_DeMSwrVbEEXuYEbg Maldives High Neck Bikini Top: https://rstyle.me/+fN4JRG7jLJL5uyf3RczouA 2. Trader Joe's Macarons (look for them in the frozen section) 3. Massage gun: https://rstyle.me/cz-n/e8nz36b5itf 4. Allbird Tree Runners: https://rstyle.me/+f_-A4GhSI6OAzitehptwDg 5. SMS 2.0: https://carrotsncake.lpages.co/strongmadesimple-2/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP37: My (current) nutrition and fitness "framework" Apr 15, 2021

In this episode, I share my current nutrition and fitness "framework." I put framework in quotes because it is not a strict/black and white approach and changes from day-to-day depending on how I feel, my schedule, etc. But I thought sharing this information might be helpful to others, so I wanted a way to summarize what I'm doing now since I'm feeling so good! I hope my story gives you some ideas for your own diet and lifestyle goals. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP36: How to heal from overtraining Apr 13, 2021

How much is too much exercise? ⁠⁠ Some symptoms of overtraining are obvious, others not so much. Many women (myself included) mistake overtraining symptoms as a result of other things or ignore them all together thinking it's "normal." ⁠⁠ ⁠⁠ The most common symptoms of overtraining include: ⁠⁠ ⁠⁠ ▪️insomnia ⁠⁠ ▪️fatigue⁠⁠ ▪️headaches⁠⁠ ▪️weight gain, especially around midsection ⁠⁠ ▪️moodiness or irritability⁠⁠ ▪️change in the menstrual cycle⁠⁠ ▪️hair loss ⁠⁠ ▪️numbness or tingling in the hands or feet⁠⁠ ▪️increase in perceived difficulty of workouts⁠⁠ ▪️reduced motivation ⁠⁠ ▪️repeated injuries, body aches, and pains⁠⁠ ⁠⁠ If you’re experiencing any of these symptoms and exercise regularly without many rest days, it’s possible that you’re experiencing overtraining syndrome.⁠⁠ ⁠⁠ In this episode, I share my experience with overtraining and how I reversed it and moved on from it. ⁠⁠ For me, it came down to assessing my current workout (and nutrition) routine as well as taking a honest look at my lifestyle and eliminating as much stress as possible. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free ⁠⁠

EP35: Bean Protocol Update & FAQs Apr 12, 2021

I've done the Bean Protocol for 2 weeks now, so I'm sharing my experience as well as some frequently asked questions. Who is Karen Hurd? How does the Bean Protocol work? How do you prevent gas and bloating? What kinds of beans should you eat? Are some beans better than others? Is it okay to eat the beans with fat? Is the Bean Protocol good for IBD? ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP34: Mold inspection, SMS 2.0 testing and feedback, Soccer & Dining out Apr 09, 2021

A flashback Friday episode where I share old-school CNC-style life updates. Today’s Topics include: ▪️An update on the mold inspection at our house. Spoiler: thankfully we *seem* to be mold-free. ▪️An update on the brand NEW SMS 2.0 fitness program. Thanks so much to the awesome beta testers and their positive feedback! Keep your eyes out for this program launching SOON! ▪️Quinn updates including starting soccer and jiu jitsu. Summer seems like we might be back to *almost* normal life!! ▪️Finally, a little social life update! We are dining out again and omg it feels amazing. Cheers to summer! ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP33: Tough love pep talk & transitioning from a cut to reverse Apr 08, 2021

We are having a mold inspection at our home this morning. You can't heal from mold if you are living in an environment with it. Tough love pep talk: You want to lose weight, but are you willing to do what’s needed to lose weight?⁠⁠ ⁠⁠ Really, are you?⁠⁠ ⁠⁠ It’s time for a little tough love.⁠⁠ ⁠⁠ If you’re not willing to…⁠⁠ ⁠⁠ Track Macros⁠⁠ Meal Prep⁠⁠ Get Sleep⁠⁠ Drink Water⁠ Lift Weights⁠⁠ Work on Your MINDSET⁠⁠ ⁠⁠ Do you really, truly want results?⁠⁠ ⁠⁠ I ask because amazing results do not come from average effort.⁠⁠ ⁠⁠ You have to put in the work to see the results.⁠⁠ ⁠⁠ It’s that simple.⁠⁠ ⁠⁠ If you want an incredible and radically different outcome, you’ve got to do something incredibly and radically different.⁠⁠ ⁠⁠ ▪️You’re going to have to monitor your intake.⁠⁠ ▪️You’re going to have to exercise.⁠⁠ ▪️You’re going to have to plan, prepare, and put in the work.⁠⁠ ⁠⁠ If you want to lose weight, you have to do what it takes to lose weight.⁠⁠ ⁠⁠ You can’t just wish for it, you can’t just envision it, you can’t just hope for it.⁠⁠ ⁠⁠ You have to work for it. That’s it. You have to work.⁠⁠ ⁠⁠ No more excuses, no more beating around the bush.⁠⁠ ⁠⁠ Make a decision and do what it takes.⁠⁠ How to transition from a cut to a reverse diet Reverse diet quiz: https://carrotsncake.ck.page/faster-metabolism 4-Week Reverse Diet Course: https://carrotsncake.lpages.co/faster-metabolism-course/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP32: 10 Reasons Why You're Not Losing Weight Apr 06, 2021

Ten reasons you’re not losing weight: ⁠⁠ ▪️You’re stressed⁠⁠ ▪️You’re not getting enough sleep⁠⁠ ▪️You’ve been on a diet forever⁠⁠ ▪️You don’t spend long enough in maintenance⁠⁠ ▪️You’re not getting enough movement during the day⁠⁠ ▪️You’re overtraining⁠⁠ ▪️You’re only doing cardio⁠⁠ ▪️Your hormones/thyroid/gut health are out of whack⁠⁠ ▪️You’re eating too much processed food⁠⁠ ▪️You’re estimating how much you’re eating⁠⁠ ⁠⁠ Lots of factors influence weight loss… and they’re usually not the ones you think about!⁠⁠ ⁠⁠ If you’ve been dieting for too long, your metabolism may be damaged, meaning weight loss is near-impossible.⁠⁠ If you’re not getting enough sleep, your cortisol is likely very high, which impacts your hormones and slows your metabolism to a crawl.⁠⁠ ⁠⁠ If you’re over-training you could be putting too much stress on your system which forces the body to ‘hold on’ to the fuel you give it, again, stalling loss.⁠⁠ ⁠⁠ If you’re not tracking your intake, you’re likely eating more than you think you are, therefore undoing any perceived caloric deficit you thought you had.⁠⁠ ⁠⁠ So, stop dieting, get sleep, quit overtraining, and start tracking.⁠⁠ ⁠⁠ Let’s get you back on track and back to losing weight.⁠⁠ https://carrotsncake.com/coaching/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free ⁠⁠

EP31: Easter, Covid vaccine, bean protocol & what to focus on for progress Apr 05, 2021

If you haven’t lost weight on the scale, but your measurements are down, then what you’re doing IS working!⁠⁠ ⁠⁠ Let me be frank. The scale is a ridiculous way to measure success.⁠⁠ ⁠⁠ Yes, it can help you monitor progress. But it’s just one of many tracking tools and it’s certainly not the best tool available.⁠⁠ ⁠⁠ Oftentimes, fat loss happens, and body composition changes, but the scale stays the exact same. It actually happens with A LOT of our clients.⁠⁠ ⁠⁠ The scale may not move, but their jeans are getting baggy, their waistline is becoming more defined, and their overall physique is tightening up.⁠⁠ ⁠⁠ If you’re waking up in the morning, getting on the scale, seeing the same numbers day after day BUT you’re also noticing your clothes feeling looser or catching glimpses of abs or arm muscles you didn’t see before, what you’re doing IS working.⁠⁠ ⁠⁠ I recommend using multiple methods to track physical progress such as:⁠⁠ ▪️Taking measurements⁠⁠ ▪️Progress pictures⁠⁠ ▪️Biofeedback ▪️Using a specific set of clothes as a guideline⁠⁠ ▪️Looking at yourself naked⁠⁠ Then the scale.⁠⁠ ⁠⁠ Because the scale cannot show you overall health improvements, fat-to-muscle gains, or physique changes. It will only show you a number. And you’re SO MUCH MORE than a number.⁠⁠ ***** ⁠⁠ If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP30: The Friday 5 Apr 04, 2021

Welcome to the next edition of the Friday 5! Nutrisense Save $25 with code carrotsncake https://www.nutrisense.io/ Quinn Microwave Popcorn https://rstyle.me/+zETBsW6wAIP_PXsLa6d4aQ The Ordinary AHA 30% + BHA 2% Peeling Solution https://rstyle.me/+huaOyaKYPgjG4u4IBnQOag 1822 Skinny Jeans https://rstyle.me/+jR03OS5VMRQJEhUHfeRu0A Fullstar Vegetable Chopper, Spiralizer & Slicer https://rstyle.me/+FC8TwsyViVRcBvK88pZzkQ If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP29: How I overcame my obsession with the scale Apr 01, 2021

Should you use the scale?⁠⁠ ⁠⁠ This one is tricky.⁠⁠ ⁠⁠ While I believe the scale can be a great tool for monitoring progress and daily weight fluctuations, it’s really important to remember that the scale is just a tool.⁠⁠ ⁠⁠ Meaning, use it, but don’t abuse it. Or better yet, don’t let it abuse you.⁠⁠ ⁠⁠ If the scale triggers you, makes you think negative thoughts about yourself, lowers your self-confidence, or causes you to obsess over everything you eat and every movement you make, then it’s probably not a great idea for you to use on a regular basis.⁠⁠ ⁠⁠ However, if you know that it doesn’t represent your self-worth and that the numbers will fluctuate day to day, then it can be very useful in helping you stay on track to your goals and maintain your results once you get there.⁠⁠ ⁠⁠ Your relationship with the scale can change over the years too. In my 20s and even early 30s, I tied myself worth to the weight on the scale. I felt like if the number wasn’t low enough, I wasn’t good enough and it really messed with my head.⁠⁠ ⁠⁠ It wasn't until I found CrossFit that I finally made peace with the scale. ⁠⁠ ⁠⁠ CrossFit focuses on progress INSIDE of the gym... lifting heavier, moving faster, and becoming an athlete. ⁠⁠ ⁠⁠ While doing CrossFit, I consistently saw the number on the scale increase, but my body composition changed for the better... and I loved it! I gained about 10 pounds on the scale, but my clothes fit better, I saw definition in my arms and abs, and I had so much confidence that the number on the scale didn't matter one bit! ⁠⁠ ⁠⁠ Long story short, the scale is an excellent tool for tracking data and measuring progress. But it is only a tool and it is only ONE of many different tools you can use. If it doesn’t feel good to you, skip it!⁠⁠ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP28: Are you ready to diet? Mar 30, 2021

Are you *ready* to diet? Here are 6 things to consider before you embark on cut (aka diet): ▪️Have you been in maintenance for 4-6+ months? ▪️Do you have a start and stop date for your diet? ▪️Are you currently strength training? ▪️Are you in a place where life isn’t insanely stressful? ▪️Do you have realistic expectations for progress outside of the scale? ▪️Are you willing to do the work? Learn how to plan your nutrition via my 8-week course (includes workouts): https://carrotsncake.lpages.co/macro-movement-course/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP27: Bean Protocol Mar 29, 2021

I started the Bean Protocol to help with acne and mold detox. Sharing some details! Check out these Instagram accounts for Bean Protocol resources: @paleomg @uniquehammond http://www.karenhurd.com/ ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP26: What I Add to My Iced Coffee for Gut Health Mar 26, 2021

I'm all about iced coffee and gut health! Here's what I add to my morning tumbler: SBI Protect Powder (bovine immunoglobulin) https://rstyle.me/+lJJ_xoXtLVoNxgPcYPRhmA Organic MCT Oil https://rstyle.me/+KnbE51bpqWMs7wYXJYAMpA SFH Strong (creatine + l-glutamine) https://rstyle.me/+JQf6tw-JtSMOC2nc5jaGNg Green Banana Flour https://rstyle.me/+38hCZSgCi2AqVIIajHP-9Q Vital Proteins Collagen https://rstyle.me/+6wyxIypybisfNqvgB0Xwmw *** Be sure to consult with your doctor before add any supplements to your routine. ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP25: Top Macro (& Mindset) Mistakes Mar 25, 2021

Welcome to this morning's iced coffee date! I'm so glad you're here! This morning we're talking about top macro (and mindset) mistakes and how to overcome them. Mistake #1: Being obsessed with your macro goals Mistake #2: Letting your macros control you Mistake #3: Giving up if you don't know how to track something Mistake #4: Not enjoying what you're eating Mistake #5: Dieting for more than 3-4 months and not phasing your nutrition ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP24: Future of the podcast, comparison trap, mold testing and protocol & Nutrisense update Mar 24, 2021

Good morning and happy Hump Day! Welcome to our morning iced coffee date! ▪️Future of the podcast ▪️Comparison syndrome + fixed mindset ▪️Mold testing ▪️Mold protocol ▪️Quinn and Mumma days ▪️Nutrisense update ▪️Affordable jeans Try Nutrisense and save $25 with code carrotsncake 1822 Skinny Jeans https://rstyle.me/+jR03OS5VMRQJEhUHfeRu0A ***** If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP23: 1st Morning Iced Coffee Date Mar 24, 2021

Welcome to our 1st morning iced coffee date! ▪️Quick health update and gut-thyroid connection ▪️When to adjust your macros ▪️Tips for adjusting your macros ▪️Hello from Murphy Adjusting your macros post: https://www.instagram.com/p/CMwqeI1rT4d/ If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP22: The Friday 5 Mar 10, 2021

Lumen https://www.lumen.me?fid=1100 ZYIA http://myzyia.com/sweatandcheers Resilite Sports 6-IN-1 Plyo Box https://www.resilite.com/store/6-in-1-plyo-box IBD Coach https://ibd.coach/ Reebok Nano X https://rstyle.me/cz-n/e365c7b5itf If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP21: From Food Blog To Health Brand With Carrots 'N' Cake Founder Tina Haupert [Replay] Feb 24, 2021

Sara McGlothlin is a holistic nutritionist, health writer, wellness entrepreneur and yoga/fitness teacher based in Richmond, VA. For years she has been coaching clients on the importance of holistic health and nutrition. Her practice is inspired by her passion of educating others how to live healthier lives. She understands that when it comes to health, there is no “one-size-fits-all;” therefore, she uses an individual, informative and supportive approach to help guide clients to achieve their goals and make sustainable changes. In her practice, she primarily focuses on areas such as weight loss, emotional eating, food intolerances, digestive issues, and increasing feelings of energy and overall well being. In early January 2019, after publishing her first cookbook, she and her husband Alex launched their natural foods company, Gratisfied, fueled by their desire to make more of an impactful change in the packaged food space. Gratisfied is founded on the mission that there can be a world where nutrition and convenience co-exist. In June of 2020, Sara created her online magazine Healthified to be a space to share and educate across holistic health topics. Before obtaining her certification as a holistic nutrition consultant, she worked in sales and marketing in both the banking and natural foods industries. She graduated from the University of Virginia with a B.A. in Economics, and received her Masters in Elementary Education from Mary Baldwin College. Use code CNC10 to save 10% on Gratisfied. If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP20: The Friday 5 - February 12th Feb 16, 2021

The Friday 5: KC Natural Condiments https://rstyle.me/+yndjnv6wDVkMFTeCPoNupQ Gratisfied Bars https://gratisfied.com/shop Save 10% with code CNC10 Tom's Slippers https://rstyle.me/+nJSpUkC08RuNRlSNWOW1hA Beautycounter Vitamin C Serum + No. 1 Brightening Oil https://www.beautycounter.com/tinahaupert?goto=/product/counter-plus-all-bright-c-serum The "I Love My Instant Pot" 5-Ingredient Recipe Book https://rstyle.me/+BI4_RQH-oRq9z40VqxCLAA If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP19: Your Body On Hormonal Birth Control with Ali Damron Feb 10, 2021

On this episode of the Carrots 'N' Cake podcast, I'm chatting with Ali Damron all about what happens to our body when we're on birth control. About Ali Damron: I am a wife, mother to two sweet little boys, a licensed acupuncturist and a certified personal trainer. For the last nine years, I’ve run my own successful private practice as an acupuncturist. Over the last four years, I’ve taken my message to the online platform where I do 1:1 consultations on women’s health and hormones and offer digital courses. I also have a podcast called The Ali Damron Show. www.alidamron.com www.instagram.com/alidamron www.facebook.com/ali.damron www.facebook.com/groups/alidamron If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP18: The Friday 5 - February 5th Feb 05, 2021

Purity Coffee https://puritycoffee.com/ref/460/ Daily Harvest Sticky, Sweet Salted Caramel Scoops Save $25 off first order with code DNTINA25 Chewy.com https://rstyle.me/+MEGDwAgkOkitYNLDAlGvJA Yoga With Adriene Magnesium Glycinate Powder https://us.fullscript.com/welcome/carrotsncake

EP17: Is group coaching for you? Jan 15, 2021

Wondering if group coaching is for you? This episode is for you! ButcherBox Keto Deal (expires 1/16): http://butcherbox.go2cloud.org/aff_c?offer_id=6&aff_id=1624 Eat Gangster - save 10% with code carrotsncake https://eatgangster.com/carrotsncake I share details about my exclusive 8-week mentorship for women looking to begin a massive transformation of their nutrition, training, and physique in 2021. The Macro Movement Mentorship includes macro nutrition, workouts, mindset, and hormone education. I highlight who the program is for and not for, detail the curriculum and how the group coaching works, and explain the outcomes and results you will achieve after completing this mentorship. Important dates: Macro Movement Mentorship starts on 2/1. Early enrollment opens on 1/21. Registration opens to the public on 1/26. The deadline to sign up is 1/31. https://carrotsncake.lpages.co/mentorship/ If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP16: The Friday 5 - January 8th Jan 14, 2021

Welcome to the next edition of The Friday 5! You’re in for a treat with five new favs! Athleta Mindset Sweatshirt https://rstyle.me/+H7PaiIW6YwNqfmVMhtjq6Q Athleta Uptempo Tank https://rstyle.me/+kXLz3xLMWdE752VLnKpWxw Podscribe https://podscribe.ai/?ref=tinahaupert ButcherBox http://butcherbox.go2cloud.org/aff_c?offer_id=6&aff_id=1624 Ultimate Keto Bundle – New members get 1 Pork Butt, 2 lbs of grass-fed ground beef, and 3 lbs of bone-in chicken thighs for FREE Best Leftovers Ever https://www.netflix.com/title/81087405 If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP15: OG Blogging & What's Next For KERF with Kath Younger Jan 07, 2021

In this episode of the Carrots 'N' Cake Podcast, I'm chatting with original healthy living blogger, Kath Younger, of katheats.com. We chatted about the days of OG blogging and what it was like, running blogs as a business, competition among bloggers, work/life balance, Beautycounter, and transitioning to new projects. You can find Kath on Instagram @katheats. If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Subscribe for the latest updates and free resources: https://carrotsncake.ck.page/free

EP14: The Friday 5 - December 18th Dec 18, 2020

Welcome to the next edition of The Friday 5! You're in for a treat with five new favs! 1. Ninja Foodi Air Fryer: https://rstyle.me/+IyC8p91BBaa5-RHgr8-ZYw 2. Anthony's Organic Goods: https://rstyle.me/+Erbt57VXdga0xrt6lapvTQ 3. SFH Muscle Builder: https://rstyle.me/+XASXa0sYlv6tTx61BraqUQ 4. L.L Bean Wicked Good Camp Moccasins: https://rstyle.me/+QE1aYlNDPxvuKt9AhVowEA 5. The Everything Macro Cookbook at Target: https://rstyle.me/+qqqdx_X_IcMSL0LL2afHgA If you enjoyed this episode, please leave a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Get freebies delivered to your inbox: https://carrotsncake.ck.page/c05de43c4e Subscribe to the Carrots ‘N’ Cake blog: https://carrotsncake.ck.page/c05de43c4e

EP13: CNC Coaching & Functional Testing Dec 15, 2020

This episode is all about 1:1 coaching and functional testing. Meet the CNC coaches and get details about the different program options and what to expect with each one. Enrollment for January 2021 is open now. Book a discovery call to learn more: https://bit.ly/3kQdITD Find Emma at @healthybalancewithemma and ABCs of Matrescence Find Allison at @allisonjacksonfitness and Fit to Lead If you enjoyed this episode, please leave me a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Get freebies delivered to your inbox Subscribe to the Carrots ‘N’ Cake blog Just a quick reminder that I’m not a licensed health professional and the content of this podcast is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified professional with any questions you may have regarding your health.

EP12: The Friday 5 - December 11th Dec 11, 2020

This week's edition includes quite the variety - everything from a snack that I can't get enough of to hormone testing to a beverage that the whole family enjoys! 1. Homemade air fryer plantain chips 2. SFH Coffee Whey Protein 3. Nuun aka "Fizzy Things" 4. Broad City 5. Dutch Test If you enjoyed this episode, please leave me a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Get freebies delivered to your inbox Subscribe to the Carrots ‘N’ Cake blog

EP11: What to eat for a healthy menstrual cycle Dec 10, 2020

This week's episode is all about what to eat during the different phases of your menstrual cycle to help with hormonal balance and better periods. Grab your FREE hormonal health meal plan and prep guide If you enjoyed this episode, please leave me a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Get freebies delivered to your inbox Subscribe to the Carrots ‘N’ Cake blog Just a quick reminder that I’m not a licensed health professional and the content of this podcast is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified professional with any questions you may have regarding your health.

EP10: It's not you; it's your diet Dec 06, 2020

When a diet doesn’t work, we blame ourselves. It’s so common in women, and I see it all the time. Women believe THEY are the problem when they don’t get the results they want. They think they just need more willpower, more consistency, and wake up at 4:00 AM to exercise. This approach (and mindset) is detrimental to progress, and it turns out that your diet is ACTUALLY the problem - not you! Apply for 1:1 coaching: https://forms.gle/mAPjfpzNv7aowdnr8 Schedule a Discovery Call: https://bit.ly/3kQdITD If you enjoyed this episode, please leave me a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Get freebies delivered to your inbox: https://carrotsncake.ck.page/c05de43c4e Subscribe to the Carrots ‘N’ Cake blog: https://carrotsncake.ck.page/c05de43c4e

EP9: Mindset Shifts for the Holidays Dec 05, 2020

I’m sure you’ve heard all kinds of tips for staying consistent during the holidays… ok, maybe you’ve even heard the same ones over and over again (I can relate!)... yet they do nothing for your progress. Over the years, I’ve learned that shifting your MINDSET about diet and lifestyle is the biggest dial-mover when it comes to getting results and maintaining your sanity, which is why I devoted an entire episode to how to make the most of your mindset during the holidays. In this episode, I chat about: How a small mindset shift can make your willpower stronger How to set yourself up for success How to prioritize what’s most important this season How to feel confident moving into the new year Balanced Holiday Recipe Ebook [FREE]: https://bit.ly/3fYdjNS Don’t forget to leave me a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Get freebies delivered to your inbox: https://carrotsncake.ck.page/c05de43c4e Subscribe to the Carrots ‘N’ Cake blog: https://carrotsncake.ck.page/c05de43c4e

EP8: The Friday 5 - December 4th Dec 05, 2020

It's time for another edition of The Friday 5! This week's round-up includes some recent AIP favorites as well as a family-friendly game, meal prep tool, and cozy sweatshirt you might just need in your life. I mean, you can't have too many hoodies, right? :) 1. The Autoimmune Protocol Comfort Food Cookbook: https://rstyle.me/+e-S7b7k4ZaDy4H0OfiBhuA 2. Eat Gangster: https://eatgangster.com/carrotsncake Save 10% with code carrotsncake 3. Avocado Smash: https://rstyle.me/+rTFHmPBh5oxa_3g1RGXY2A 4. Fullstar Vegetable Chopper: https://rstyle.me/+nbzuZ7dRp4rqi5reeXcCyg 5. Ojai Hoodie: https://rstyle.me/+1Aq98fEkVRKLoIyzNA2HeQ If you enjoyed this episode, please leave me a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Get freebies delivered to your inbox: https://carrotsncake.ck.page/c05de43c4e Subscribe to the Carrots ‘N’ Cake blog: https://carrotsncake.ck.page/c05de43c4e

EP6: The Friday 5 - November 13th Dec 05, 2020

In this episode, I share a new pair of leggings I’m loving, my must-have skincare product for winter, books for Quinn, an easy high-protein freezer meal, and fun Netflix shows we’re enjoying. Hylete Luna Tights: https://share.hylete.com/x/iTq8Hc Bob Books: https://rstyle.me/+nTyW_HKqlJnnT8SDLJxEvg Beautycounter Brightening Oil: https://www.beautycounter.com/tinahaupert Banza Pizza: https://www.eatbanza.com/collections/pizza Cobra Kai: https://www.netflix.com/title/81002370 Don’t forget to leave me a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Get freebies delivered to your inbox: https://carrotsncake.ck.page/c05de43c4e Subscribe to the Carrots ‘N’ Cake blog: https://carrotsncake.ck.page/c05de43c4e

EP7: The Friday 5 - November 20 Dec 05, 2020

It’s time for another round of The Friday 5! This time, I’m sharing a couple of favorites that make great holiday gifts, one of my favorite hormone books, and a couple shoutouts to some of my favorite subscription services. 1. Fix Your Period: https://rstyle.me/cz-n/eryhi8b5itf 2. StitchFix: https://stitch-fix.sjv.io/c/1269164/477659/8369 3. Trader Joe’s Gluten-Free Pizza Dough 4. ButcherBox: http://butcherbox.go2cloud.org/aff_c?offer_id=6&aff_id=1624 5. Chatbooks: http://butcherbox.go2cloud.org/aff_c?offer_id=6&aff_id=1624 If you enjoyed this episode, please leave me a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Get freebies delivered to your inbox: https://carrotsncake.ck.page/c05de43c4e Subscribe to the Carrots ‘N’ Cake blog: https://carrotsncake.ck.page/c05de43c4e

Ep5: I Coughed Up Phlegm Everyday for Years Dec 05, 2020

All of the *gory* details about my phlegm-y cough that plagued me for YEARS! Did Entyvio cause my cough? Was it a candida overgrowth? Would I need to take an inhaler forever? Why couldn’t my doctors figure out what was wrong? Answers to these questions as well as the protocol I used to get rid of it are covered in this episode. Don’t forget to leave me a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram @carrotsncake Get freebies delivered to your inbox: https://carrotsncake.ck.page/c05de43c4e Subscribe to the Carrots ‘N’ Cake blog: https://carrotsncake.ck.page/c05de43c4e

EP4: Helpful Tips for Parents of Picky Eaters Dec 05, 2020

Our already picky eater went through a phase not too long ago where he really wasn’t eating anything. Quinn would go multiple days in a row where he would barely eat anything at all. Mal and I started to get nervous because Quinn was losing weight, and he started to eat fewer and fewer foods. So we reached out to Kacie Barnes, MCN, RDN (Mama Knows Nutrition) for help. Her ideas and advice were so amazing, I just had to share it with other parents who might be struggling as well. Find Kacie at https://mamaknowsnutrition.com/ and @mamaknows_nutrition on Instagram Dinnertime Survival Guide: https://gumroad.com/a/265188467 Don’t forget to leave me a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram: @carrotsncake Get freebies delivered to your inbox: https://carrotsncake.ck.page/c05de43c4e Subscribe to the Carrots ‘N’ Cake blog: https://carrotsncake.ck.page/c05de43c4e

EP3: My Journey with Ulcerative Colitis Dec 05, 2020

This episode is all about my journey with ulcerative colitis – from my initial diagnosis in 2011 to present and everything I’ve tried along the way, including diets, supplements, testing, biologics, and more! Additional UC blog content: https://carrotsncake.com/category/colitis/ Don’t forget to leave me a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram: @carrotsncake Subscribe to the Carrots ‘N’ Cake blog: https://carrotsncake.ck.page/c05de43c4e Get freebies delivered to your inbox: https://carrotsncake.lpages.co/free-fridays/

EP2: The Carrots 'N' Cake Story Nov 15, 2020

The full Carrots 'N' Cake story, including everything from first blog post to present and everything in between - highs, lows, and so much more! Don’t forget to leave me a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com, and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram: @carrotsncake Subscribe to the blog: https://carrotsncake.ck.page/c05de43c4e Get freebies delivered to your inbox: https://carrotsncake.lpages.co/free-fridays/ Apply for 1:1 coaching: https://bit.ly/35TXswD Fitness & Nutrition Programs: https://carrotsncake.com/programs/ The Everything Macro Diet Cookbook: https://rstyle.me/+VG0YAoi6sGZFNwMgq-Lm4w

EP1: Welcome to the Carrots 'N' Cake Podcast Oct 29, 2020

I'm so glad you're here! Thank you for taking this podcast journey with me! Don’t forget to leave me a review and subscribe so you never have to miss an episode! Comments and questions can be sent to info@carrotsncake.com and please join the Carrots ‘N’ Cake Community Group on Facebook. Follow me on Instagram: @carrotsncake Subscribe to the blog: https://carrotsncake.ck.page/c05de43c4e Get freebies delivered to your inbox: https://carrotsncake.lpages.co/free-fridays/

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