Redefining Strength Podcast

I went through a month of your questions from social media, email and DMs, narrowed them down to the most common ones, and answered as many as I could in 10 minutes.
We'll cover...
How many sets and reps you need to build muscle, and whether 3 sets of 10 is enough
Lifting heavy with low reps vs. light with high reps
How much protein you need, and why more isn’t always better
Animal vs. plant protein for muscle growth
Whether to lose fat or build muscle first
Why you might be losing weight without looking more defined
How much cardio to do, and whether to do it before or after lifting
Rest days, overtraining, working out sore, and deload weeks
How sleep affects muscle growth
Lifting heavy in menopause and HIIT in perimenopause
Whether creatine is worth it and if it makes you gain weight
Which answer helped you most? Leave a comment, and drop a question you want me to answer in the next rapid-fire episode.

We’ve been sold fat loss as a 21-day challenge, a 90-day cut, or a before-and-after with an end date. But lasting body recomp comes from what you do around those phases: the busy seasons, the stressful months, the holidays, and the vacations where going all in just isn’t realistic.

In this episode, I break down the 4 lifestyle phases of body recomp, why “push harder” keeps backfiring (hello, present bias and cognitive dissonance), and how to figure out which phase you should be in right now so you stop starting over every January, every Monday, or after every vacation.

You’ll learn:
The 4 phases: Push, Maintain, Intentional Break, and Flex
Why disciplined people struggle most with slowing down
How to compare this season to the same season last year (not to January)
Reflection questions to spot the patterns sabotaging your results
How to set minimums you can hit even on your worst days

Hate tracking macros? These 10 macro tracking hacks make counting macros feel like food freedom instead of restriction, so you can finally see body recomposition results without feeling hungry or miserable.

I resisted macro tracking for years. Every time I tried, I felt deprived and still wasn’t seeing the recomp results I wanted. The problem wasn’t tracking. It was HOW I was tracking. In this episode, I’m sharing the 10 mindset shifts and practical strategies that made flexible dieting finally click for me long-term, whether your goal is fat loss, building muscle, fueling performance, or just feeling more energized.

You’ll learn how to track without changing anything first, how to plan in the foods you love (yes, dessert), how to eat out without being “that person on a diet,” why repeating meals can improve fat loss results, how to bounce back after an off day without overcorrecting, and how to handle “slippery slope” foods without demonizing them. By the end, macro tracking may be the thing that finally makes your recomp work.

Some of the most popular fitness advice out there sounds smart, and some of it is even true. But the way I was using it was exactly what kept me stuck.
In this episode, I'm sharing the advice I followed for years, the fitness "rules" I believed without question, and why I eventually had to ditch them or completely rethink how I used them to see real results. These are the habits and mindsets that led to injuries, kept me on the dieting roller coaster, and had me working harder without making progress, and you might be following some of them right now without realizing it.
I'm also sharing the reframes that changed everything for me and my clients, especially as we've gotten older and needed to train and eat smarter, not just harder.
Stick around to the end, because the last one is probably going to make some of you mad. It sounds great in theory, but it was the one holding me back the most.