Fit + Fueled Life Podcast

Latest Episodes:

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

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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

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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

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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

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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

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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

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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

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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

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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

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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

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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.

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