This week, Alyssa and Nadia skip having a guest and instead share a personal life update. There’s no set topic — just an honest check-in on how they’re doing. It turns into one of their most open and candid episodes.

Alyssa revisits her Hume Scale results by getting a DEXA scan, the gold standard for body composition. The scan showed slightly better results, suggesting the scale is fairly accurate. More than the data, she reflects on how her mindset has changed — getting the same “B” result as in 2018, but this time feeling more motivated to improve.

Her results showed weight gain since 2018, but mostly from muscle, not fat. Bone density dropped slightly and visceral fat increased a bit, but the muscle gain surprised her. It highlights how our perception of our bodies doesn’t always match reality.

Nadia shares her update, balancing co-op work, gymnastics, and trying to eat healthier. She tested her nutrition with a carotenoid scan and scored average, but wants to improve. Alyssa also reveals they hired a private chef, leading to a funny but practical discussion about cost, food waste, and meal prep.

The conversation shifts as Nadia talks about her MCAT dilemma. She’s behind on studying and deciding whether to take it. Alyssa emphasizes that whatever she chooses, she needs to stay intentional with her prep.

Beyond the MCAT, Nadia is also navigating big life decisions — career plans, where to live, and friendships changing after graduation. Alyssa reassures her that this uncertainty is normal and that this stage of life, though messy, often becomes one of the most meaningful.

Takeaways

• Our perception of our own health and fitness doesn't always match the data — and that gap is worth paying attention to
• The same result can land completely differently depending on where you are in life and what you've been told to care about
• Social media has meaningfully shifted how women think about their bodies, health, and fitness — especially for women in their forties
• Muscle gain can happen without dedicated weight training, and sometimes the body surprises you
• Practical barriers to eating vegetables are real — variety, prep time, and portion size all get in the way for small households
• The private chef math is more defensible than it sounds when you factor in food waste, time, and the cost of eating out
• Postponing a high-stakes test isn't just a scheduling question — it changes your entire relationship to studying for it
• Medical school applications mean every MCAT score is visible, so the decision of when to sit for it carries real weight
• The 22 to 27 window is one of the most uncertain periods of adult life — and almost everybody gets through it
• Having friends scatter after college is a real emotional transition, not just a logistical one
• A carotenoid meter is apparently a thing that exists and your workplace might have one

Chapters

• 0:11–1:24 — No Agenda, Just Life: What This Episode Is and Why
• 1:24–4:28 — The DEXA Scan Follow-Up: How Accurate Was the Hume Scale?
• 4:28–7:05 — The Same Grade, Eight Years Apart: What Changed and What Didn't
• 7:05–11:15 — The Discourse Around Women's Health: Jane Fonda, Dr. Stacy Sims, and What's Different Now
• 11:15–12:05 — Nadia on Exercise Post-Gymnastics: The Gym That Never Quite Happens
• 12:05–15:50 — The Private Chef Reveal: Nadia's Reaction and the Actual Math
• 15:50–19:30 — Vegetables, Carotenoid Meters, and Eating Like an Adult
• 19:30–24:00 — Senior Season: Nationals, Senior Night, Grad Photos, and the Transition Feeling
• 24:00–29:05 — The MCAT Decision: July, September, or January — and What's Really Holding It Back
• 29:05–31:33 — Jobs, Leases, Moving, and What 22 to 27 Feels Like from the Other Side

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