In this episode, I break down the real reasons you’re not losing weight - even if you’re eating “healthy,” training hard, and trying to stay consistent. As an exercise physiologist and sports nutritionist, I walk you through the biggest fat loss mistakes women make and how to fix them without extreme dieting or obsessive calorie tracking.

We cover:

- Unrealistic weight loss expectations and what healthy fat loss actually looks like
- The 0.5–1% body weight rule for sustainable results
- Why “low carb” and “high protein” marketing can stall fat loss
- How poor meal planning leads to overeating and self-sabotage
- Hormones, the luteal phase, and why your body image shifts before your period
- The difference between weight loss and body recomposition
- How all-or-nothing thinking is secretly ruining your consistency

If you’ve ever said:

- “I’m eating healthy but not losing weight.”
- “I was good all week, then ruined it on the weekend.”
- “The scale goes up and down and I feel like I’m failing.”
- “I feel bloated and hate how I look before my period.”

…this podcast will hit home.

This is about sustainable fat loss, body recomposition, building muscle, and creating a calorie deficit in a way that actually lasts. No crash diets. No detoxes. No cutting out carbs. Just real education on nutrition, consistency, mindset, and how to stop self-sabotaging your results.

If your goal is to lose body fat, tone up, build lean muscle, improve your relationship with food, and finally feel confident in your body without tracking every calorie, this episode is for you.

Subscribe for weekly body recomposition episodes, evidence-based nutrition advice, fat loss education, and behind-the-scenes of building a strong, confident body in your 30s.


Listen here, OR watch the video for the full visual scoop!

https://youtu.be/b-ytt6uPabY

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P.S. Please review my podcast, as it really helps get it out to more women that need to hear this. Review here:

https://podcasts.apple.com/us/podcast/the-fit-free-podcast/id1651978022