In this episode, we walk through how we actually think about calories, whether we’re cutting, maintaining, or building, and why the math doesn’t have to feel overwhelming.

We break down TDEE, BMR, NEAT, and the thermic effect of food in plain language, talk about why refeeds matter (especially when dieting), and explain how we use carbohydrates strategically instead of fearing them.

We also clear up common myths around protein, including how much your body can use, why spacing protein throughout the day matters, and the many roles protein plays beyond muscle building.

This conversation isn’t about perfection or rigid rules. It’s about understanding how food works so you can make informed choices, adjust meals when life happens, and stop feeling confused or behind.

If calorie math has ever felt intimidating or contradictory, this episode is meant to make it feel clearer, and more human.

Don’t suffer. Don’t shrink. Get strong.

For years, many women were taught that eating less was the answer. Fewer calories, smaller portions, constant restraint. But no one talked about the cost of that approach.

In this episode, we have a candid, heart-to-heart conversation about how chronic under-eating affected us, and our relationship with food, and how everything changed once we truly understood how calories, protein, and macros work together.

We break down:

• The real cost of eating too little over time

• Why prioritizing protein matters, especially for women

• How protein needs can change depending on lifestyle and training demands

• What maintenance calories actually look like when protein comes first

• How learning to fuel properly brought ease, confidence, and consistency back into our lives

This isn’t about extremes, restriction, or perfection.It’s about eating in a way that supports strength, movement, and longevity, without suffering or shrinking.

If you’re a woman 40+ who’s tired of being told to eat less and push harder, this conversation is for you.

Don’t suffer. Don’t shrink. Get strong.

We spent years training, following programs, pushing harder, and doing what we thought we were “supposed” to do, before we truly understood how fitness should work for real life.

In this episode, we talk about our personal fitness journey: how we got started, what we learned along the way, and the mindset shifts that changed everything.

We share what actually matters when it comes to training. From sustainability and recovery, to food, strength, and listening to your body. Especially as it changes over time.

This conversation isn’t about perfection or extremes. It’s about building a fitness life you can return to, year after year.

If you’ve ever felt stuck, discouraged, or unsure if you’re doing “enough,” this episode is for you.