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!

This week, I'm breaking down protein recommendations in a way that finally makes sense. I walk through why the RDA is only meant to prevent deficiency, what an ideal protein range actually looks like, and how to personalize your target based on your own body composition and goals.

I also share the hierarchy of protein intake, daily totals, meal distribution, protein quality, and timing, so you know exactly what to prioritize for satiety, muscle support, and long-term success.

Connect with Hope:

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

Resources & Links:

• Alan Aragon @thealanaragon
• Layne Norton @biolayne
• Bill Campbell @billcampbellphd
• 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 sharing another tracking tip in my simplified macro tracking series — this time, it's all about how to incorporate energy-dense foods into your day without derailing your goals.

I dive into why these foods (think cinnamon rolls, chips, queso, or a margarita) don't have to be labeled "treats" or "cheat meals" and how they can actually be a normal, satisfying part of a sustainable diet. I break down strategies for balancing indulgent foods with your macros, the importance of planning ahead, and how to focus on the overall picture instead of falling into an all-or-nothing mindset.

I also cover the difference between energy-dense and nutrient-dense foods, the impact of food volume on hunger and satiety, and why looking at weekly averages, not daily perfection, is the key to long-term success.

Connect with Hope:

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

Resources & Links:

• Episode 40: Tracking Tip: When and Why it's Okay to Estimate
• 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 building on concepts from the last episode on pre-workout nutrition. You can listen to that episode here, where you'll hear the three fundamental factors for optimal workout results.

But in this episode, I'm sharing the three R's of post-workout recovery: rehydrate (water and electrolytes), replenish (muscle glycogen), and rebuild (protein). I focus on protein synthesis and debunking previous myths about protein consumption and absorption.

I also share post-workout nutrition strategies, including protein shakes and balanced meals, emphasizing that timing is flexible and should fit individual schedules and needs.

Connect with Hope:

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

Resources & Links:

• Episode 42: Pre-Workout Nutrition
• Episode 6: Performance Nutrition with Sports Dietician Christina Chu
• 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, we're talking all about pre-workout nutrition and the 3 essential fundamentals for maximizing workout effectiveness. I'm sharing why getting adequate sleep, consuming sufficient overall calories to support exercise and recovery, and maintaining adequate daily protein intake are crucial to seeing results from workouts.

I'm also diving into the roles carbohydrates and protein play and pre-workout snack ideas (both with and without protein). Overall, you'll learn that the previous day's nutrition primarily determines how your workout will run.

Connect with Hope:

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

Resources & Links:

• Episode 6: Performance Nutrition with Sports Dietician Christina Chu
• 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!

I'm so excited to share this Q&A episode with you today. I asked you on Instagram what questions you had for me, so tune in to this episode to hear answers to your questions about hormones and body composition, satiety, protein intake, and so much more. And don't forget to check out the links below for previous episodes that go more in-depth on these topics.

In this episode, I cover:

• What food noise is and how to calm it
• How to simplify macro tracking
• Tips for staying consistent when progress is slow
• My take on seed oils
• Consuming a meal/snack/protein after workouts
• The difference between low fat and full fat when trying to lose weight

Connect with Hope:

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

Resources & Links:

• Episode 18. My Postpartum Body Recomposition So Far & The Power of Choice
• Episode 27. Simplified Macro Tracking
• Episode 28. How to Increase the Protein Ratio of Your Diet
• Episode 30. My Postpartum Body Recomposition Journey: Part 2
• Follow Dr. Spencer Nadolsky on Instagram
• 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!