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- 🇺🇸US · Fitness#1585K to 30K
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1.5K to 9K🎙 Daily cadence·111 episodes·Last published yesterday - Monthly Reach
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5K to 30K🇺🇸100% - Active Followers
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2K to 12K
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Recent episodes
🎙️ Episode 127: Why I’m Taking Fat Loss Off the Table
Jun 11, 2026
17m 49s
🎙️ Episode 126: The Truth About Recomp: Does It Actually Works? feat Laura Savino
Jun 8, 2026
53m 26s
🎙️ Episode 125: Why Being Strong Is Better Than Being Skinny
Jun 4, 2026
25m 25s
🎙️ Episode 124: The Biggest Problems With Functional Medicine
Jun 1, 2026
21m 10s
🎙️ Episode 123: Why “Getting Shredded for Summer” Is the Wrong Goal
May 28, 2026
17m 29s
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| Date | Episode | Description | Length | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 6/11/26 | ![]() 🎙️ Episode 127: Why I’m Taking Fat Loss Off the Table | This episode is a little more personal: I’m sharing a life, health, and fitness update on what’s been going on behind the scenes.Over the last year, I’ve been dealing with weird symptoms, more inflammation, skin issues, histamine reactions, feeling less resilient, and just not feeling like myself.And now we know part of the reason why: mold.Not just “my husband is moldy” mold… but mold in our house that we’ve been consistently exposed to.So in this episode, I’m breaking down what that has looked like, what we’re doing about it, and how it’s changing my goals for this season.Because even though part of me wants to jump into a fat loss phase, that’s not what my body needs right now.In this episode, I talk about:* Why mold and environmental stress can make your body feel less resilient* Why I’m choosing maintenance/recomp instead of pushing for fat loss* How I’m navigating body image when I don’t feel my best* Why adding more stress isn’t always the answer* What my nutrition and training goals look like for the summer* Why community has become such an important part of my healthThis is your reminder that the “right” goal depends on the season of life you’re in.Sometimes the most productive thing you can do is not push harder.Sometimes it’s support your body, fuel your training, manage stress, build community, and let your body heal.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 17m 49s | ||||||
| 6/8/26 | ![]() 🎙️ Episode 126: The Truth About Recomp: Does It Actually Works? feat Laura Savino | Body recomposition is making a comeback…And on paper, it sounds like the dream:“Just stay the same weight, build muscle, lose fat, and skip the bulk/cut cycle.”But is that actually the most effective way to change your body?In this episode, I’m joined again by my friend and fellow coach Laura Savino to break down what body recomp actually is, when it can work, and why for most people, trying to “recomp at maintenance” ends up being the slowest, most frustrating path.We talk about:* Why recomping at maintenance usually takes way longer than people expect* When body recomp can work: newbie gains, returning from a layoff, improving training, fixing nutrition, gut health, sleep, and recovery* Why influencers who say “you don’t need to bulk or cut” often already spent years doing dedicated build and fat loss phases* The problem with trying to chase body composition changes without a clear goal or timeline* Why training intensity matters more than most people realize* How under-fueling, poor gut health, excessive cardio, and high stress can limit your ability to build muscle* Why dedicated phases of building, fat loss, and maintenance usually create better resultsThis episode is for the person who says,“I just want to stay the same weight but look completely different.”Because yes, that can happen in certain situations.But if you have big goals like more muscle, less body fat, better shape, better performance, you probably need a more intentional plan than floating around at maintenance and hoping your body changes.⚠️ This isn’t about forcing everyone into a bulk or a cut.It’s about setting realistic expectations and understanding the what makes the most sense for your body, your goals, your health, and your season of life.Connect with Laura:* Instagram: @laurajustinesavinoLoved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @laurajustinesavino — we’d love to hear your biggest takeaway!🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to build muscle, lose body fat, and fuel their body the right way!⚙️ Free Resources:👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 53m 26s | ||||||
| 6/4/26 | ![]() 🎙️ Episode 125: Why Being Strong Is Better Than Being Skinny | Why are we still chasing skinny?After years of dieting, under-eating, over-exercising, and trying to make my body smaller, I can confidently say this:Being strong is so much better than being skinny not just because of how it looks, but because of how it feels.When you focus on getting stronger, you get to eat more food, build a better body composition, support your hormones, improve your metabolism, protect your bones, age better, and actually feel capable in your body.In this episode, I break down:* Why “toned” really means having muscle* How building muscle helps with long-term fat loss* Why strength makes you feel more confident and capable* How under-eating and over-exercising can wreck your hormones* Why performance goals can improve your relationship with food and exercise* How muscle supports bone density, aging, digestion, metabolic health, and quality of life* Why getting strong helps you stop trying to disappear and start taking up space⚠️ This episode is your reminder that shrinking your body is not the goal.You deserve to feel strong, fueled, capable, confident, and at home in your body.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 25m 25s | ||||||
| 6/1/26 | ![]() 🎙️ Episode 124: The Biggest Problems With Functional Medicine | I have a lot of respect for functional medicine.Without it, I probably wouldn’t be the coach I am today. Functional medicine helped bring the idea of root cause health into the conversation. That matters.But after working with clients who have spent hundreds, sometimes thousands, of dollars on labs, appointments, supplement protocols, restrictive diets, and 90-day plans… I’ve noticed a major problem:Most people aren’t failing because they don’t care.They’re failing because they’re handed an overwhelming plan with very little support, very little accountability, and almost no guidance on how to actually implement it into their real life.In this episode, I break down:* Why functional medicine can feel so expensive and out of reach* Why testing and supplements aren’t enough on their own* The problem with getting a 3-month protocol and being sent on your way* Why most functional doctors miss training, macros, calories, and behavior change* How restrictive diets and huge supplement stacks can become overwhelming fast* Why lifestyle habits are often the “low hanging fruit” people skip* Why the best results happen when functional medicine is paired with a good coach* And how coaching, functional medicine, and therapy can work together as the ultimate trifectaThis episode is not about bashing functional doctors.It’s about explaining why so many people go through the functional route and still feel stuck and why protocols work better when someone is helping you execute the basics consistently.Because labs can give you information.Supplements can support the process.But if you don’t have the habits, training, nutrition, lifestyle, and accountability to support your body long-term… the protocol usually won’t stick.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 21m 10s | ||||||
| 5/28/26 | ![]() 🎙️ Episode 123: Why “Getting Shredded for Summer” Is the Wrong Goal | Memorial Day is over, June is basically here, and summer has officially entered the chat.So let’s be real…Can you get shredded for summer?Probably not, unless you’re already at the end of a fat loss phase.But that does not mean you should throw your hands up, say “screw it,” eat like an asshole all summer, and then show up in September 5-15lbs heavier wondering what happened.Because this is where so many people get stuck:They realize they’re not where they wanted to be by summer…So instead of adjusting the goal, they quit completely.And that is the exact opposite of what you should do.In this episode, I break down:* Why your “dream summer body” probably takes longer than a few weeks* How to set realistic goals for June, July, and August* Why maintenance might be the smartest summer goal* How to plan around travel, weddings, vacations, and busy weekends* When a fat loss phase does and does not make sense* How to build structure without being rigid* Why summer can still be a season of progress, even if you’re not dietingThis episode is your reminder that just because you can’t completely transform your body by next month doesn’t mean the next three months don’t matter.You can still get stronger.You can still improve your nutrition.You can still maintain your progress.You can still build better habits.You can still feel really freaking good this summer.The goal isn’t to panic-diet your way into a swimsuit.The goal is to stop quitting every time the timeline isn’t perfect.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 17m 29s | ||||||
| 5/25/26 | ![]() 🎙️Episode 122: Can You Actually Gain 5lbs of Muscle in a Month? feat. Laura Savino | Want the truth?You are probably not gaining 5lbs of muscle in a month.And honestly? That’s completely normal.In this episode, I sit down with my friend and fellow coach, Laura Savino, to break down what’s actually realistic when it comes to building muscle, improving body composition, and getting the “toned” look so many women are after.Because social media and bad coaching have a lot of people believing they can completely transform their physique in 8 weeks… and that’s just not how this works.In this episode, we break down:💪🏻 What realistic muscle gain actually looks like for men vs women📉 Why eating more doesn’t automatically mean more muscle🔥 The biggest mistakes people make during a muscle-building phase🏋🏻 Why training intensity and progressive overload matter more than you think⚠️ Why DEXA scans and InBody scans may be doing more harm than good🧠 The mindset shift women need to stop obsessing over the scale and start chasing body composition instead⏳ Why your dream physique may take years, not months, and why that’s okayIf you’ve ever felt frustrated because your body isn’t changing as fast as you think it “should,” this episode is for you.⚠️ Reminder: Sustainable results take time. The goal isn’t to rush the process, it’s to build a body that lasts.Connect with Laura:* Instagram: @laurajustinesavinoLoved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @laurajustinesavino — we’d love to hear your biggest takeaway!🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to build muscle, lose body fat, and fuel their body the right way!⚙️ Free Resources:👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 42m 47s | ||||||
| 5/21/26 | ![]() 🎙️ Episode 121: Perimenopause, Hormones & Why Fat Loss Feels Harder After 40 with Coach Leann Meachum | You’re eating healthy.You’re working out.You’re trying to take care of yourself.But suddenly…❌ Your body feels inflamed❌ Recovery feels harder❌ Fat loss feels slower❌ Sleep starts getting weird❌ Your energy, mood, or even hair start changingAnd you’re left wondering…“Am I crazy… or is something actually changing?”In this episode, I sit down with my friend and fellow coach, Leann, to have a REAL conversation about perimenopause, hormones, body changes, and what women are actually experiencing in their 40s and beyond.We talk about:✨ The subtle signs of perimenopause most women miss✨ Hair loss, joint pain, sleep issues & hormonal shifts✨ When HRT might be worth considering✨ Why “doing everything right” can still feel frustrating✨ The truth about realistic transformations and body expectations✨ How the way we talk about food and our bodies impacts our kids⚠️ If you’ve ever felt like your body suddenly changed overnight or like no one prepared you for this stage of life… this episode is for you.Because you’re not crazy. And you’re definitely not alone.Connect with Leann:* Instagram: @mpowering_future_uLoved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @mpowering_future_u — we’d love to hear your biggest takeaway!🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to build muscle, lose body fat, and fuel their body the right way!⚙️ Free Resources:👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 55m 00s | ||||||
| 5/18/26 | ![]() 🎙️ Episode 120: Why Fat Loss Feels So Hard (And What Actually Works) with Coach Lisa Viloria | If you’ve ever felt like you keep starting over with your health, struggle to stay consistent, or feel like fat loss “should” be happening faster… this episode is for you.In today’s episode, I sat down with fellow coach and friend Lisa Viloria, to have a real conversation about what actually creates lasting results.And spoiler alert: it’s probably not what social media is telling you.We talk about:💪 Why strength training changes more than just your body🧠 The identity shift that makes consistency easier⚖️ Why the scale messes with so many women (and what to focus on instead)🍞 Why cutting carbs isn’t the answer for PCOS or fat loss🔥 The “boring” truth about sustainable fat loss that actually works❤️ How building healthy habits can completely change the trajectory of your lifeOne of my favorite takeaways from this conversation:Fat loss isn’t sexy. It’s consistency. It’s the basics. It’s showing up even when motivation isn’t there.But when you stop chasing quick fixes and start building habits that actually fit your life… everything changes.Connect with Lisa:* Instagram: @thelisafitlife* Youtube: @thelisafitlifeLoved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @thelisafitlife — we’d love to hear your biggest takeaway!🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to build muscle, lose body fat, and fuel their body the right way!⚙️ Free Resources:👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 34m 29s | ||||||
| 5/14/26 | ![]() 🎙️ Episode 119: Are Wearables Helping Your Fat Loss or Sabotaging It? | Hot take: your smartwatch might actually be sabotaging your results.Not because technology is bad…But because so many people are obsessing over the WRONG data.❌ Calories burned❌ Sleep scores❌ “Recovery” scores❌ Smart scale body fat percentagesMeanwhile, they’re ignoring the things that actually matter:✅ Strength in the gym✅ Energy levels✅ Sleep quality (not just a score)✅ Digestion✅ Hunger signals✅ Stress management✅ How clothes fit✅ Progress photos & measurementsI see this all the time with clients (especially high achievers): the scale jumps up one day… sleep score dips… wearable says “poor recovery”…And suddenly they panic, slash calories, skip meals, overtrain, or completely spiral.But fat loss doesn’t work like that.The goal isn’t to react to every number.The goal is to stay consistent with the habits that actually move the needle.In this episode, I break down:➡️ Which wearables are actually useful➡️ The only thing I really use my Apple Watch for➡️ Why I stopped wearing a Whoop➡️ How obsessing over metrics can backfire➡️ What to focus on instead if you actually want sustainable results⚠️ More data does NOT automatically equal better results.Sometimes the best thing you can do is stop measuring the thing that’s making you spiral.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 18m 15s | ||||||
| 5/11/26 | ![]() 🎙️ Episode 118: Why You Keep Self-Sabotaging (And How To Finally Stop) | Ever feel like you’re doing great for a few days… then suddenly fall off track?You skip workouts.Overeat.Stress eat.Stop meal prepping.Say “screw it” and start over Monday.And then tell yourself:“I just need more discipline.”But what if self-sabotage isn’t actually a discipline problem?In this episode, I break down:👉🏻 Why self-sabotage is often your body trying to keep you safe👉🏻 How stress, overwhelm, and your nervous system impact your habits👉🏻 Why you keep repeating behaviors that no longer serve your goals👉🏻 How to identify your triggers and create awareness around them👉🏻 Practical ways to interrupt the cycle and build behaviors that actually support the person you want to becomeBecause most of the time…You’re not lazy.You’re not broken.And you’re definitely not failing.You’ve just learned coping strategies that once served you, but no longer align with the life, body, or goals you want.The good news?Awareness creates change.And once you understand why you’re doing the thing… you can finally stop repeating it.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Book a Free Discovery Call👉🏻 Struggling with digestive issues? Download my No Bloat Blueprint.👉🏻 Hit a fat loss plateau? Download my How to Eat More Carbs to Break Your Fat Loss Plateau guide.👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 15m 45s | ||||||
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| 5/7/26 | ![]() 🎙️ Episode 117: I’m a Coach and I Still Struggle | I’m a coach.I understand the science.I teach this every single day.I help people transform their bodies and their lives……and I still struggle.With food.With the scale.With body image.With doing too much.With trying to control everything.And if I’m being honest?That voice in my head never fully goes away…I’ve just learned how to manage it better.In this episode, I open up about:• my relationship with food and “food noise”• how I used exercise as a coping mechanism (and punishment)• why the scale still messes with me—even knowing it’s just data• the mental side of body image no one talks about• my struggle with stress, control, and slowing down• and why every coach you look up to is still working on somethingBecause here’s the truth:You don’t “arrive.”You don’t reach some point where everything is perfect and effortless.You just build better habits.Better awareness.And better responses to the thoughts that used to control you.⚠️ If you’ve ever thought: “Why am I still struggling even though I know what to do?”This episode is for you.You’re not broken.You’re human.And you’re a lot closer than you think.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 17m 37s | ||||||
| 5/4/26 | ![]() 🎙️ Episode 116: From Peptides to GLP-1s… Why None of It Works Without This | I just got back from the Real Coaches Summit and I learned a ton!But the biggest thing I took away from the conference is none of these advanced startegies matter if you don’t have the basic dialed in.And that’s the problem.Most people don’t need more advanced strategies…They need to actually execute the basics on a more consistent basis.In this episode, I break down:→ What I learned from top coaches in the industry→ Why peptides, GLP-1s, and “advanced” tools won’t fix your results→ The real reason your body isn’t changing→ Why your training might not be as effective as you think→ The biggest mistake high-achievers make with fat loss→ How your identity + self-talk are either helping or sabotaging youHere’s the truth most people don’t want to hear:The basics are simple…but they’re not easy.And if you’re skipping them, no amount of “next level” strategies will work.We’re talking:* actually training with intensity* eating enough protein + fiber* getting your steps in* sleeping like it matters (because it does)* managing stress instead of ignoring itAnd maybe most importantly…Starting to believe you’re the type of person who can.Because the clients who succeed?They don’t just have a better plan.They have a different identity.⚠️ If you feel like you’ve been “doing everything right” but still not seeing results…This episode is going to hit.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 16m 58s | ||||||
| 4/23/26 | ![]() 🎙️ Episode 115: Why You Keep Self-Sabotaging | You’re not stuck because you need a better diet.Or a new workout plan.Or more discipline.You’re stuck because of patterns you don’t even realize are running the show.In this episode, I sit down with Jenz Bunnell to break down the psychology behind:* Why you know what to do… but still don’t do it* How your past is quietly shaping your current behaviors* The “brown paper bag” effect (this will change how you see your reactions)* Why your nervous system is driving more of your decisions than you think* How self-sabotage is actually your body trying to protect you* Why fixing the root cause changes everything (instead of chasing surface-level solutions)⚠️ This is the piece most people skip.They focus on macros, workouts, and routines……but never address the internal patterns that keep them stuck.And that’s why they keep starting over.🎯 If you’ve ever felt like:“I know what to do… I just can’t stay consistent”This episode is for you.Because the goal isn’t to do more…It’s to finally understand what’s actually driving your behavior.Connect with Jenz:* Momentum: www.momentumwe.com* Instagram: @jenzbunnellLoved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @jenzbunnell— we’d love to hear your biggest takeaway!🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 46m 08s | ||||||
| 4/20/26 | ![]() 🎙️ Episode 114: The Best Workout Split for Building Muscle | Everyone wants to know…“What’s the BEST workout split for building muscle?”But here’s the truth 👇There is no one-size-fits-all answer.Because the best program isn’t the most “optimal” one on paper…It’s the one you can actually stick to.In this episode, I break down:* Why consistency > the “perfect” split* When full body workouts actually make more sense* Why a 4-day upper/lower split is the sweet spot for most people* How recovery (not just volume) drives muscle growth* Why your lifestyle, stress, and schedule matter more than you think⚠️ Most people aren’t undertraining…They’re overdoing it without recovering.And that’s exactly why they’re stuck.If you want to build muscle, get stronger, and actually see progress…You need a plan that fits your life — not one that burns you out.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 18m 01s | ||||||
| 4/16/26 | ![]() 🎙️ Episode 113: Why You Can't Eat Intuitively Until You Actually Learn How to Eat feat. Laura Savino | You’re eating “clean.” You’re trying to listen to your body. But somehow… you’re still hungry all the time.So what gives?Here’s the truth most people don’t realize:👉 Your hunger cues aren’t broken…👉 They’re just being influenced by things you don’t understand yet.In this episode, I sit down with coach Laura Savino to break down why your hunger signals might be completely misleading you and what to actually do about it.We cover:* Why you can’t intuitively eat until you learn how to eat* How sleep deprivation can skyrocket hunger overnight* Why meal timing (or skipping meals) leads to late-day binge cycles* How your meal composition (protein, fiber, fats) determines how full you feel* Why smoothies, “healthy foods,” and calorie cycling can make you hungrier, not leaner* The real reason intuitive eating doesn’t work for fat loss⚠️ If you feel like:* You’re always hungry* You’re “doing everything right” but not seeing results* Your eating feels out of control by the end of the dayThis episode will connect a LOT of dots for you.Because fat loss isn’t about more discipline…It’s about understanding your body and the other inputs that affect it.Connect with Laura:* Instagram: @laurajustinesavinoLoved this episode? Screenshot it, share on Instagram, and tag us @fit.habit.emma and @laurajustinesavino — we’d love to hear your biggest takeaway!🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to build muscle, lose body fat, and fuel their body the right way!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 50m 06s | ||||||
| 4/13/26 | ![]() 🎙️ Episode 112: Why Your Old Diets & Workouts Don’t Work Anymore | You’re not crazy…And you’re definitely not broken.But if you keep trying to do what worked for you 5, 10, or 20 years ago…You’re going to stay stuck.Because the truth is:👉 You’re not the same person you were back then👉 Your lifestyle, stress, and responsibilities are completely different👉 And your body’s ability to recover, adapt, and perform has changed tooIn this episode, I break down:* Why your “old plan” stopped working (even if it worked REALLY well before)* How stress (work, life, kids, responsibilities) impacts fat loss and recovery* Why doing more is often the thing holding you back* The hidden reasons you feel stuck, burnt out, or constantly starting over* What to focus on instead if you actually want results that last⚠️ If you feel like you’re doing everything right but nothing is working…There’s a reason for that.And it’s probably not what you think.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 17m 59s | ||||||
| 4/9/26 | ![]() 🎙️ Episode 111: The Real Reason You’re Not Hitting Your Goals | You don’t need another plan.You don’t need more information.You need to actually do the basics consistently.Most people aren’t stuck because their body is broken…They’re stuck because they’re skipping the things that actually move the needle.In this episode, I break down:* Why doing more isn’t the answer (and often makes things worse)* The fundamentals that actually drive fat loss, energy, and performance* Where high performers tend to self-sabotage* What “consistency” really looks like (it’s not perfection)* How to simplify your approach so you can finally see results⚠️ If you feel like you’ve “tried everything” but nothing is working… this episode is your reality check.Because the truth is, it’s not about doing more.It’s about doing what works, consistently enough for it to actually work.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 15m 47s | ||||||
| 4/6/26 | ![]() 🎙️ Episode 110: The Dark Side of Getting Really Lean | Scroll social media for 5 minutes and it’ll convince you…That this is what health looks like 👇🏼Super lean. Super shredded. Always “on.”But what you don’t see?What it actually takes to look like that.And more importantly…What it costs you.In this episode, I break down:* Why social media has completely distorted what “healthy” actually looks like* What it really takes to get that lean (and why it becomes your entire life)* The impact extreme leanness has on your hormones, gut, sleep, and performance* Why you’ll likely feel worse, not better, the leaner you get* How chasing that physique can actually mess with your self-image long-term⚠️ Here’s the truth:The body you think you want…Usually requires a lifestyle you don’t actually want.No flexibility.No spontaneity.No real balance.And for most people?That’s not health.That’s obsession.🎯 Instead, we should be chasing:A body that’s strong, energized, and sustainableA lifestyle that actually fits your real lifeAnd habits you can maintain without sacrificing everything elseIf this episode shifts your perspective even a little bit—that’s the goal.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 17m 38s | ||||||
| 4/2/26 | ![]() 🎙️ Episode 109: How to Raise Your Testosterone Naturally (Before You Try TRT) | Low testosterone isn’t always a hormone problem…It’s usually a lifestyle problem.And yet, so many people skip the basics and jump straight to TRT.Here’s the truth 👇🏼If you’re not sleeping, constantly stressed, under-eating, overtraining (or not training at all)…your body is NOT going to prioritize hormone production.In this episode, I break down:* Why poor sleep can tank your testosterone (fast)* How chronic stress suppresses hormone production* The biggest nutrition mistakes I see (under-eating, low fat, extreme dieting)* Why strength training is essential (and how much you actually need)* The role of daily movement + sunlight* When it actually makes sense to consider TRT⚠️ Most people don’t need more hormones…They need better habits.🎯 If you want to feel stronger, leaner, more energized, and actually support your body long-term—this episode is for you.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 27m 13s | ||||||
| 3/30/26 | ![]() 🎙️ Episode 108: Why Most High Performers Have Gut Issues | You’re doing everything “right”…Eating clean, training hard, staying disciplined.But your gut?Still bloated.Still inconsistent.Still off.Here’s the truth most people miss 👇🏼It’s not just about what you’re eating…It’s about the state your body is in when you’re living your life.In this episode, I break down:• Why stress shuts down digestion (fight or flight vs. rest & digest) • How being “on” all the time slows gut motility and causes symptoms• Why high achievers are more prone to issues like bloating, reflux, and irregular digestion• The connection between stress, low stomach acid, and poor nutrient absorption• Why doing less (not more) is often the solution⚠️ If you’re constantly busy, always thinking, always pushing…Your body is never in a state where it can properly digest food.And that’s why your gut isn’t improving, no matter how “clean” you eat.🎯 The fix isn’t another protocol.It’s learning how to slow down, reduce stress, and create capacity.🎧 If this sounds like you, this episode will hit home.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 17m 57s | ||||||
| 3/26/26 | ![]() 🎙️ Episode 107: This Is Your Sign to Eat More Carbs | You’re eating “healthy”…You’re hitting your protein…You’re trying to stay consistent…But you still feel:• Tired all the time• Bloated and inflamed• Stuck in a fat loss plateau• Crashing mid-afternoon• Struggling with sleepSo what do you do?Eat less.Cut carbs.Try harder.But here’s the truth most people don’t want to hear:You might not be eating enough carbs.In this episode, I break down:• Why carbs are your body’s preferred fuel source• How low-carb dieting can tank your energy, sleep, and performance• Why high protein + low carbs can actually stress your body out• The connection between carbs, fiber, digestion, and gut health• Why more carbs can actually help you lean out and build muscle• How under-eating carbs keeps your body in a stressed, high-cortisol state⚠️ Most of the women I work with aren’t overeating…They’re under-fueling.And it’s keeping them stuck.When you give your body what it actually needs, everything starts to change:✔️ Better workouts✔️ Better sleep✔️ Better digestion✔️ More stable energy✔️ Easier fat lossThis isn’t about eating junk.It’s about fueling your body properly.🎯 If you’ve been stuck, exhausted, or frustrated…this episode might be the shift you need.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 15m 31s | ||||||
| 3/23/26 | ![]() 🎙️ Episode 106: Do Processed Foods Actually Make You Fat? | You’ve probably been told one of two things:“Processed foods are ruining your health! Cut them out completely.”OR“You can eat whatever you want as long as it fits your macros.”And honestly?Both of those are missing the point.In this episode, I break down the real answer and why the truth sits somewhere in the middle.Because processed foods themselves aren’t what make you gain fat…But they can make fat loss a whole lot harder.Here’s why 👇In this episode, I cover:* Why processed foods are easier to overeat (and how they hijack your hunger cues)* The real reason most people struggle with fat loss when eating them* Why protein + fiber intake matter WAY more than “clean eating”* How to include processed foods without sabotaging your results* The difference between helpful vs harmful processed foods (yes, some are actually useful 👀)⚠️ The goal isn’t perfection.It’s learning how to eat in a way that:* Supports your body* Feels sustainable* And actually gets you resultsBecause if your plan requires cutting out everything you enjoy…You’re not going to stick to it.And if you can’t stick to it…It won’t work.🎯 This is exactly what I help my clients do — build a strategy that works in real life, not just on paper.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 20m 27s | ||||||
| 3/19/26 | ![]() 🎙️ Episode 105: Why Your Period Disappeared and How to Get It Back | Not having a menstrual cycle is often brushed off as “normal,” especially if you’re active, lean, or training a lot.But the truth is…If you’re a premenopausal woman and you’ve lost your cycle, your body is waving a red flag.In this episode, I talk about:• Why losing your period is a sign your body is under too much stress• The common causes of amenorrhea (under-fueling, overtraining, chronic dieting, stress)• Why synthetic hormones and birth control don’t fix the root issue• How lifestyle, nutrition, and training affect hormonal health• The steps that actually help restore your cycleI also share my own story as a Division 1 athlete who lost her cycle for years from extreme training, stress, and under-fueling and what it took to finally get it back.Your body is incredibly intelligent.When it perceives too much stress or not enough resources, it shuts down non-essential functions including reproduction.Getting your cycle back isn’t about taking more medication.It’s about creating an environment where your body feels safe again.⚠️ If your period has disappeared, this episode is for you.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 23m 40s | ||||||
| 3/16/26 | ![]() 🎙️ Episode 104: 4 Simple Sleep Hacks That Will Improve Your Fat Loss, Energy & Recovery | If your sleep sucks…Your fat loss will stall.Your energy will tank.Your cravings will increase.And your workouts will suffer.Sleep is the foundation of your health, yet it’s one of the most overlooked habits when people are trying to change their body composition.In this episode, I break down 4 simple strategies that can dramatically improve your sleep quality (and your results).These aren’t complicated.But when you implement them consistently, they can be a game changer.In this episode, I cover:• Why having a consistent bedtime improves hormones, digestion, and energy• The 3-2-1 rule for better sleep• How caffeine might still be affecting your sleep hours later• Why magnesium can dramatically improve sleep quality• How your sleep routine impacts fat loss and performanceIf you’re waking up tired, relying on caffeine all day, or struggling to see results in the gym…Start here.Small improvements in sleep can unlock massive improvements in your health and metabolism.⚠️ Most people try to fix their results by doing more cardio or eating less.But often the real problem is that their recovery is broken.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 20m 09s | ||||||
| 3/12/26 | ![]() 🎙️ Episode 103: The Truth About Hormone Replacement Therapy (And How to Avoid Bad Providers) | Hormone replacement therapy is becoming more and more common.But here’s the problem…A lot of people are jumping to hormones before addressing the things that actually regulate hormones in the first place:SleepNutritionStrength trainingStress managementGut healthAnd when those things aren’t addressed first, people end up chasing symptoms instead of fixing the root cause.In this episode, I break down:• The common symptoms people attribute to “hormone issues”• Why lifestyle should always come before HRT• How gut health impacts hormone balance• The biggest red flags when choosing an HRT provider• The difference between pellets, creams, and injections• Why some clinics push hormones that are way too highHormone replacement therapy can absolutely be helpful when it’s used correctly.But it’s not something you should rush into without the right testing, guidance, and foundation.⚠️ This episode isn’t medical advice, just my perspective as a coach who has helped many clients navigate this process.🎧 If you’ve been wondering whether hormones might be the answer for you… this episode will help you think through that decision.🙌🏻 Let’s Connect📱 Instagram: @fit.habit.emma🌐 Website: www.fithabit.club🎧 Don’t forget to subscribe to the podcast so you never miss an episode!If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!⚙️ Free Resources:👉🏻 Take the FREE Metabolic Quiz👉🏻 Book a Free Discovery Call👉🏻 Join My Free Facebook Group - Fit Habit Hub: Get Lean & Strong for Life 💪🏻👉🏻 Download My Free Fat Loss Guide This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit fithabitemma.substack.com | 21m 15s | ||||||
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