Breanne Freeman has been in the fitness and nutrition space for years, but it's what she's done in her personal life over the last few years that makes this one of our favorite conversations we've had on the show.

In the first half, Breanne breaks down the nutrition and fitness fundamentals that actually get women results: why most people nail the workouts but struggle with nutrition, how to use a weekly calorie average so one bad weekend doesn't derail your progress, the protein target she recommends for fat loss and muscle gain, what progressive overload actually means and how to know if you're doing it, and why strength training is the closest thing to a fountain of youth as we age.

In the second half we get personal. Breanne walks us through rebuilding her life after divorce, how fitness became the foundation for a confidence she never had before, and what it looks like to create a full, happy life completely on your own terms.

This one is equal parts practical and inspiring. We think you're going to love her.

Find Breanne at @breannefreeman on Instagram and learn more about her BFIT app at getstarted.breannefreeman.com

Takeaways

• Nutrition is where most women struggle, not the workouts
• One bad weekend doesn't ruin your week if you think in weekly averages
• Protein at 0.8 to 1 gram per pound of body weight is the target for fat loss and muscle gain
• Progressive overload doesn't always mean adding weight: deeper range of motion counts too
• Strength training protects your joints, hormones, and brain as you age
• Confidence isn't a personality trait, it's built through proving to yourself you can do hard things
• Divorce and hard seasons can become the foundation for the strongest version of yourself
• Your social life and support system don't disappear after a major life change, sometimes you just have to build a new one

In this episode, we sit down with Tina Haupert to talk through everything you've been wondering about GLP-1 and GIP medications. We're covering what these medications actually are and how they work, the rise of microdosing and why so many women are exploring that route, and how nutrition fits into the picture so you're not just relying on the medication alone.

We also get into the questions and concerns we hear most often, share some real life experiences (the good and the not-so-glamorous), and talk about what long term use can look like. Plus, how to find a legit source so you're not gambling on quality, safety, or results.

Whether you're just curious, already on a protocol, or trying to decide if this is right for you, this conversation is full of practical, no-judgment info.

Resources mentioned:

Curious about GLP/GIP + Glycine for weight loss? See pricing, talk to a doctor, and get started here

Want to start with a microdose of GLP/GIP + Glycine? Check out the pricing on EllieMD here

Our Guest: Tina Haupert

You can find Tina on Instagram @CarrotsNCake or on her website.

If you loved this episode, you'll also love her podcast, Fit + Fueled.

Takeaways:

• GLPs are widely used and can be beneficial for women in perimenopause and menopause
• Microdosing GLPs can have various health benefits, including reduced cravings and improved sleep
• Lifestyle changes, including nutrition, strength training, and stress management, are essential for maximizing the benefits of GLPs
• GLP has a positive impact on metabolism and blood sugar regulation
• Patience and gradual progress are essential for successful peptide therapy

Chapters:
00:00 Introduction and Telehealth Recommendation
05:16 Effects of GLP-1 plus GIP
11:43 Microdosing and Benefits
17:13 Muscle Protection and Lifestyle Changes
24:36 Receptors and Sensitivity
32:00 Telehealth and Provider Support

The conversation with Tina Haupert covers the impact of perimenopause and menopause on the body, the role of exercise and workouts, the significance of blood sugar and insulin sensitivity, and the importance of sleep and a bedtime routine.

Takeaways

• Perimenopause and menopause bring about significant changes in the body's resilience to stress and sensitivity to insulin.
• Quality over quantity is essential in workouts, with an emphasis on strength training and short HIIT sessions.
• Sleep plays a crucial role in weight loss and overall health, and a bedtime routine can help in winding down for better sleep.
• Balanced meals - Protein, Fiber, and Flavor

Grab $10 off $50 at Hugh and Grace with code HELLO10

• Grab the Sleep Supplement
• Grab Hydrate + Detox (Strawberry Lemonade is our Favorite!)

You can find Tina on Instagram @CarrotsNCake or on her website.

If you loved this episode, you'll also love her podcast, Fit + Fueled.

Chapters

• 00:00 Introduction and Background
• 09:04 Exercise and Workouts in Perimenopause
• 15:05 Blood Sugar and Insulin Sensitivity
• 22:45 Bedtime Routine for Better Sleep
• 28:08 Balanced Meals and Nutrition