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 ..read more

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&nb ..read more

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 u ..read more

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 har ..read more

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 t ..read more

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 relation ..read more

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 ..read more

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 [FR ..read more

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 comm ..read more

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/+XUV1HcIKyj3zHnQ6m5p ..read more