In this episode, I'm walking you through a brutally honest self-audit if you feel like you're "doing everything" but not seeing body recomposition results. We break it down to the fundamentals: Are you eating regularly? Are you consistently getting at least five servings of produce? Are you hitting 20–30 grams of protein three to five times daily? I explain why these basics matter for hunger regulation, fat loss, muscle maintenance, and long-term sustainability.

We also talk about the movement side of the equation, including why intentional walking is a great place to start and why resistance training at least twice per week is non-negotiable for maintaining muscle mass and supporting long-term health. If you're truly consistent and still not seeing results, I explain when it's time to increase precision through tracking and how my MAP (Macronutrient Assessment Protocol) groups help dial that in.

Connect with Hope:

• Follow on Instagram
• Join my email list
• Check out my website

Resources & Links:

• Episode 27. Simplified Macro Tracking
• Episode 41. Q&A: Food Noise, Counting Macros, Seed Oils, and More
• 7 Days of Simple Meals eBook
• 30-Minute Nutrition Consultation
• The Hopewell Approach Course
• 1:1 Nutrition Coaching
• Hopewell Health recipes

Make sure to hit subscribe so you never miss an episode!

In today's episode, I'm answering a question straight from my Instagram DMs about how to track food without overthinking, quiet food noise, and stop comparing your progress to everyone else's. I share practical strategies for simplifying tracking, including what actually matters to log, when estimating is more than good enough, and why aiming for ranges, not perfection, is key for consistency and results.

We also talk about comparison, why fast "results" are often just water weight, and how losing trust in a science-backed approach can stall progress. I break down what truly drives fat loss, why your journey will never look like someone else's, and how staying focused on proven fundamentals makes results inevitable over time.

Connect with Hope:

• Follow on Instagram
• Join my email list
• Check out my website

Resources & Links:

• Episode 41. Q&A: Food Noise, Counting Macros, Seed Oils, and More
• 7 Days of Simple Meals eBook
• 30-Minute Nutrition Consultation
• The Hopewell Approach Course
• 1:1 Nutrition Coaching
• Hopewell Health recipes

Make sure to hit subscribe so you never miss an episode!

In this week's episode, I'm getting back to basics because the basics are the basics for a reason. I break down the simplest, most effective nutrition strategy that works across fat loss, muscle gain, performance, and overall health: eating enough protein and fiber within an appropriate calorie range.

I talk about why simple doesn't mean easy, how focusing on the minimum effective dose beats chasing "optimal," and how creating the right environment and mindset makes consistency inevitable. If you're tired of overcomplicating nutrition and ready to focus on what actually moves the needle, this episode is for you.

Connect with Hope:

• Follow on Instagram
• Join my email list
• Check out my website

Resources & Links:

• Episode 45: Updated Protein Recs: How Much Do You ACTUALLY Need?
• Atomic Habits by James Clear
• 7 Days of Simple Meals eBook
• 30-Minute Nutrition Consultation
• The Hopewell Approach Course
• 1:1 Nutrition Coaching
• Hopewell Health recipes

Make sure to hit subscribe so you never miss an episode!