Becoming MindStrong
- Épisodes
- 211
- Parution
- plusieurs fois par semaine
- Dernier épisode
- 6 Nov 2026
À propos du podcast
The TRUTH behind nutrition, fat loss, health, and fitness. No more point systems. No more shakes. No more nutrition industry noise. Welcome to Becoming MindStrong, the official podcast of MindStrong Fitness. https://www.mindstrongfitnesscoaching.com
Épisodes 211
Episode 211: From One Meal a Day to “I Built These Muscles” Suomo's Story
Two years ago, Suomo was eating one meal a day, getting about 30 grams of protein, and thought the gym was the most boring place on earth. Since she was a kid, she’d been told she was “too much” and should keep …
Notes de l’épisode
Two years ago, Suomo was eating one meal a day, getting about 30 grams of protein, and thought the gym was the most boring place on earth. Since she was a kid, she’d been told she was “too much” and should keep herself small. So she did: she controlled her food, and she was afraid lifting weights would make her bulky.
In this conversation, Rachel sits down with Suomo, MindStrong’s Director of Administration and her partner, as Suomo tells this story publicly for the first time. Nobody pushed her into the gym. She went at her own pace, one small step at a time, until she was lifting her own carry-on into the overhead bin and catching her muscles in the mirror.
You’ll hear:- How being told she was “too much” turned into years of shrinking herself
- Why she started with workouts before changing her food
- What happened to the fear of getting bulky once she started lifting
- How to handle it when your clothes stop fitting because you’re building muscle
- What it feels like to take up space and be strong
Book your Free Strategy Session here: www.MindStrongFitness.com
Episode 210: The Story Behind MindStrong
Ever wondered how MindStrong began and the experiences that shaped me as a coach and entrepreneur? In this candid conversation with Leila, I share my personal journey, the challenges of building a business, and …
Notes de l’épisode
Ever wondered how MindStrong began and the experiences that shaped me as a coach and entrepreneur? In this candid conversation with Leila, I share my personal journey, the challenges of building a business, and the mindset shifts that continue to guide my life and work.
Book your Free Strategy Session here: www.MindStrongFitness.com
Episode 209: Priority Reset on How to Reclaim Your Time Energy and Focus
You spend your days taking care of everyone else, but when was the last time you made yourself a priority? This episode is about creating space for yourself, protecting your energy, and letting go of the …
Notes de l’épisode
You spend your days taking care of everyone else, but when was the last time you made yourself a priority? This episode is about creating space for yourself, protecting your energy, and letting go of the pressure to do it all.
Book your Free Strategy Session here: www.MindStrongFitness.com
Episode 208: Your First Step to Better Nutrition
Are you constantly guessing how much you should be eating, how much protein you need, or whether you’re doing your macros “right”? 🎙️ This episode takes the guesswork out of where to begin and explains how to …
Notes de l’épisode
Are you constantly guessing how much you should be eating, how much protein you need, or whether you’re doing your macros “right”? 🎙️ This episode takes the guesswork out of where to begin and explains how to build your nutrition step by step.
Book your Free Strategy Session here: www.MindStrongFitness.comEpisode 207: Stress Series Part 3: How to Lower Cortisol Without Overhauling Your Life?
So, what can you actually DO about chronic stress? In Part 3, let's get into the “how,” sharing five simple pillars—from fueling your body and balancing blood sugar to prioritizing sleep, building muscle …
Notes de l’épisode
So, what can you actually DO about chronic stress? In Part 3, let's get into the “how,” sharing five simple pillars—from fueling your body and balancing blood sugar to prioritizing sleep, building muscle, and calming your nervous system.
Book your Free Strategy Session here: www.MindStrongFitness.comEpisode 206: Stress Series Part 2: What Cortisol Actually Does (and Why It Matters)?
You don’t need to get rid of cortisol, you need your body to regulate it properly. In Part 2, I will explain the four key jobs cortisol performs and reveals how under-eating, over-exercising, and not recovering …
Notes de l’épisode
You don’t need to get rid of cortisol, you need your body to regulate it properly. In Part 2, I will explain the four key jobs cortisol performs and reveals how under-eating, over-exercising, and not recovering enough can push your body into chronic stress.
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.com
Episode 205: Stress Series Part 1: Why Stress Hits Harder in Menopause?
We’re kicking off Stress Week with the WHY behind stress in menopause. I will explain what happens to estrogen and cortisol as we age, why chronic stress can affect everything from sleep to visceral fat, and …
Notes de l’épisode
We’re kicking off Stress Week with the WHY behind stress in menopause. I will explain what happens to estrogen and cortisol as we age, why chronic stress can affect everything from sleep to visceral fat, and why there’s nothing “wrong” with you when your body starts responding differently.
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.com
Episode 204: GLP-1 Series Part 3: How to Support Your Metabolism On (or Off) a GLP-1
Your metabolism needs more than appetite suppression. In Part 3, discover the four pillars of metabolic health: proper fueling, balanced nutrition, strength training, and recovery. Book your Free Strategy …
Notes de l’épisode
Your metabolism needs more than appetite suppression. In Part 3, discover the four pillars of metabolic health: proper fueling, balanced nutrition, strength training, and recovery.
Book your Free Strategy Session here: www.MindStrongFitness.comEpisode 203: GLP-1 Series Part 2: What GLP-1 Drugs Do (and Don't Do)
What happens when a medication makes you feel full longer, but doesn’t address the health of your metabolism? In Part 2, I will break down GLP-1 medications, their role in appetite suppression, and the …
Notes de l’épisode
What happens when a medication makes you feel full longer, but doesn’t address the health of your metabolism? In Part 2, I will break down GLP-1 medications, their role in appetite suppression, and the important metabolic factors they don’t address.
If you're loving the podcast, leaving a review is the #1 way to help other women find it! You can do so by clicking the starts on the page where you're currently listening and (brownie points ;)) typing a few words about what you love. Thank you in advance <3Episode 202: GLP-1 Series Part 1: What GLP-1 Actually Does (and Why Your Body Already Makes It)
What if your body already has its own natural GLP-1 system? I will break down how GLP-1 works and why supporting your metabolism through nutrition, sleep, blood sugar balance, and strength training can make a …
Notes de l’épisode
What if your body already has its own natural GLP-1 system? I will break down how GLP-1 works and why supporting your metabolism through nutrition, sleep, blood sugar balance, and strength training can make a difference during menopause.
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.com
Episode 201: Blood Sugar Series Part 3: 5 Steps to Stabilize Blood Sugar in Menopause
Knowing why blood sugar matters is one thing—knowing what to do about it is another. In Part 3, I will walk you through five practical strategies for supporting healthy blood sugar, including fueling properly …
Notes de l’épisode
Knowing why blood sugar matters is one thing—knowing what to do about it is another. In Part 3, I will walk you through five practical strategies for supporting healthy blood sugar, including fueling properly, balancing your plate, building muscle, improving sleep, and reducing big blood sugar spikes.
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.comEpisode 200: Blood Sugar Series Part 2: What Blood Sugar Is (and Why It Matters)?
Blood sugar is about so much more than diabetes, especially during menopause. In Part 2 of this series, we will break down how glucose and insulin work together and why insulin sensitivity matters for your …
Notes de l’épisode
Blood sugar is about so much more than diabetes, especially during menopause. In Part 2 of this series, we will break down how glucose and insulin work together and why insulin sensitivity matters for your energy, metabolism, sleep, and weight.
Book your Free Strategy Session here: www.MindStrongFitness.comEpisode 199: Blood Sugar Series Part 1: Why Blood Sugar Gets Harder to Control in Menopause
If your energy, cravings, sleep, mood, or hunger feel all over the place in menopause, blood sugar could be part of the story. In Part 1, we will unpack the biggest factors driving blood sugar dysregulation and …
Notes de l’épisode
If your energy, cravings, sleep, mood, or hunger feel all over the place in menopause, blood sugar could be part of the story. In Part 1, we will unpack the biggest factors driving blood sugar dysregulation and what those frustrating symptoms may be telling you.
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.comEpisode 198: Visceral Series Part 3: How to Reduce Visceral Fat in Menopause?
Your body isn’t broken, it’s changed. In the final part of our Visceral Fat series, we’re breaking down why belly fat behaves differently after 40 and the four key areas to focus on if you want to support your …
Notes de l’épisode
Your body isn’t broken, it’s changed. In the final part of our Visceral Fat series, we’re breaking down why belly fat behaves differently after 40 and the four key areas to focus on if you want to support your metabolism and reduce visceral fat.
Book your Free Strategy Session here: www.MindStrongFitness.comEpisode 197: Visceral Series Part 2: What Visceral Fat Is (and Why It Matters)?
What exactly is visceral fat, and why does it become such a big deal during menopause? In this episode, we’re going beneath the surface to understand where visceral fat lives, how it can affect metabolic …
Notes de l’épisode
What exactly is visceral fat, and why does it become such a big deal during menopause? In this episode, we’re going beneath the surface to understand where visceral fat lives, how it can affect metabolic health, and why this stage of life requires a completely different approach.
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.comEpisode 196: Visceral Series Part 1: Why Belly Fat Changes in Menopause?
Why does belly fat suddenly seem to become a bigger issue in menopause, even when you’re eating and exercising the way you always have? In Part 1, we’re breaking down the biology behind “meno belly,” including …
Notes de l’épisode
Why does belly fat suddenly seem to become a bigger issue in menopause, even when you’re eating and exercising the way you always have? In Part 1, we’re breaking down the biology behind “meno belly,” including the role of estrogen, muscle loss, cortisol, sleep, and years of chronic dieting.
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.com
Episode 195: Sleep Series Part 3: 6 Steps to Better Sleep in Menopause
Better sleep in menopause isn’t about finding one magic supplement or forcing yourself into another impossible routine. In Part 3, we’re breaking down six practical strategies that address the bigger picture …
Notes de l’épisode
Better sleep in menopause isn’t about finding one magic supplement or forcing yourself into another impossible routine. In Part 3, we’re breaking down six practical strategies that address the bigger picture: adequate nutrition, blood sugar balance, caffeine and alcohol, movement, your sleep environment, and supplements when appropriate. It’s time to stop simply telling yourself you “should” sleep more and start understanding how to support your body toward better sleep.
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.comEpisode 194: Sleep Series Part 2: How Sleep Impacts Your Body Composition in Menopause?
Sleep isn’t just about having more energy the next day. In menopause, it can impact much more than you realize. In Part 2, we’re diving into what happens under the surface when you’re not getting enough sleep …
Notes de l’épisode
Sleep isn’t just about having more energy the next day. In menopause, it can impact much more than you realize. In Part 2, we’re diving into what happens under the surface when you’re not getting enough sleep, from disrupted hunger hormones and blood sugar to impaired muscle recovery, elevated cortisol, and the factors that can make body composition goals harder.
If you're loving the podcast, leaving a review is the #1 way to help other women find it! You can do so by clicking the starts on the page where you're currently listening and (brownie points ;)) typing a few words about what you love. Thank you in advance <3
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.comEpisode 193: Sleep Series Part 1: Why Menopause Wrecks Your Sleep?
Waking up in the middle of the night and wondering, “Why am I wide awake?” is incredibly common in menopause. In Part 1 of this three-part series, we’re breaking down the four major factors that can disrupt …
Notes de l’épisode
Waking up in the middle of the night and wondering, “Why am I wide awake?” is incredibly common in menopause. In Part 1 of this three-part series, we’re breaking down the four major factors that can disrupt your sleep: declining estrogen, declining progesterone, nighttime blood sugar and cortisol changes, and hot flashes. Understanding the “why” is the first step toward knowing what to do next.
If you prefer video, you can always watch the podcast on our YouTube channel here: https://www.youtube.com/@mindstrongfitness2541
Episode 192: Hunger Series Part 5: The Science Behind Hunger vs. Cravings
Not every urge to eat means your body needs fuel. In this final episode, we unpack the difference between hunger and cravings, how sleep, stress, emotions, environment, blood sugar swings, and restriction can …
Notes de l’épisode
Not every urge to eat means your body needs fuel. In this final episode, we unpack the difference between hunger and cravings, how sleep, stress, emotions, environment, blood sugar swings, and restriction can influence what you want to eat and how to figure out what your body is actually asking for.
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.com
Episode 191: Hunger Series Part 4: Insulin Explained (The Most Misunderstood Hormone in Weight Loss)
Why does managing hunger and weight suddenly feel so much harder after 40? One piece of the puzzle is how your body responds to insulin as estrogen changes during menopause. In Part 4 of the Hunger Series …
Notes de l’épisode
Why does managing hunger and weight suddenly feel so much harder after 40? One piece of the puzzle is how your body responds to insulin as estrogen changes during menopause. In Part 4 of the Hunger Series, we’re unpacking insulin sensitivity and how nutrition, movement, muscle, and even sleep can support more stable blood sugar.
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.com
Episode 190: Hunger Series Part 3: GLP-1 Explained (Your Natural Hormone vs. the Drug)
GLP-1 medications have changed the weight-loss conversation, but how much do we really understand about what they’re doing in the body? In Part 3 of our Hunger Hormones 101 series, we’re breaking down natural …
Notes de l’épisode
GLP-1 medications have changed the weight-loss conversation, but how much do we really understand about what they’re doing in the body? In Part 3 of our Hunger Hormones 101 series, we’re breaking down natural GLP-1, GLP-1 medications, appetite suppression, and what happens to your metabolism along the way. If you’ve wondered whether GLP-1 is the answer or whether there’s another path, this episode is for you.
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.com
Episode 189: Hunger Series Part 2: Why You're Never Hungry (Ghrelin & Leptin Explained)
Hunger isn’t the enemy. It’s communication from your body. In our Hunger Series Part 2, we explore how chronic under-eating can disrupt ghrelin and leptin and why slowly giving your body more of what it needs …
Notes de l’épisode
Hunger isn’t the enemy. It’s communication from your body. In our Hunger Series Part 2, we explore how chronic under-eating can disrupt ghrelin and leptin and why slowly giving your body more of what it needs may help restore those hunger and fullness signals.
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.com
Episode 188: Hunger Hormones 101: The Hormones That Control When You Eat
Why does hunger sometimes feel impossible to control, especially during menopause? In Part 1 of Hunger Series, we break down the four key hunger hormones: ghrelin, leptin, insulin, and GLP-1 and how nutrition …
Notes de l’épisode
Why does hunger sometimes feel impossible to control, especially during menopause? In Part 1 of Hunger Series, we break down the four key hunger hormones: ghrelin, leptin, insulin, and GLP-1 and how nutrition, sleep, stress, and dieting can influence them.
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.com
Episode 187: Meal Prep Made Simple
Staying consistent with nutrition doesn’t require complicated meal plans or hours in the kitchen. Learn how to use simple meal prep strategies to build balanced meals around your personal macros while making …
Notes de l’épisode
Staying consistent with nutrition doesn’t require complicated meal plans or hours in the kitchen. Learn how to use simple meal prep strategies to build balanced meals around your personal macros while making nutrition more manageable during menopause.
Book your Free Strategy Session here: www.MindStrongFitness.comEpisode 186: On a GLP-1? You Need to Hear This
Taking a GLP-1 can make eating less feel effortless, but that doesn’t automatically mean you’re fueling your body properly. Learn why what you eat while taking a GLP-1 matters for preserving muscle, supporting …
Notes de l’épisode
Taking a GLP-1 can make eating less feel effortless, but that doesn’t automatically mean you’re fueling your body properly. Learn why what you eat while taking a GLP-1 matters for preserving muscle, supporting your body, and setting yourself up for success whether you eventually stay on the medication or come off it.
Check out my (free) workshop, How to Fire Up Your Metabolism in Menopause and Beyond right here: www.MindStrongFitness.com
Episode 185: How am I GAINING Weight Eating 500 Calories a Day?!
If your first instinct when the scale stops moving is to eat even less, pause before you do. This episode explains why that approach can backfire for women who have been under-eating for years and what a …
Notes de l’épisode
If your first instinct when the scale stops moving is to eat even less, pause before you do. This episode explains why that approach can backfire for women who have been under-eating for years and what a different path can look like.
Book your Free Strategy Session here: www.MindStrongFitness.comEpisode 184: How to Maximize Your Workouts In Menopause (Live Session)
If you’re walking, doing cardio, lifting weights, and still wondering why your body feels different after 40, this episode is for you. Let’s talk about how to make your workouts work with your menopausal body …
Notes de l’épisode
If you’re walking, doing cardio, lifting weights, and still wondering why your body feels different after 40, this episode is for you. Let’s talk about how to make your workouts work with your menopausal body instead of constantly pushing it harder.
Book your Free Strategy Session here: www.MindStrongFitness.comEpisode 183: "I Thought I Was the One Who Was Broken" Linda's Story
"I thought I was the one that was broken." That's the belief Linda carried for years, until she discovered it was never a lack of willpower. Hear how understanding her body transformed not only her weight …
Notes de l’épisode
"I thought I was the one that was broken." That's the belief Linda carried for years, until she discovered it was never a lack of willpower. Hear how understanding her body transformed not only her weight loss journey, but her energy, confidence, and relationship with food.
Book your Free Strategy Session here: www.MindStrongFitness.com
Episode 182: 3 Myths of the Workout World Busted
Think you need to be sore, "shock" your muscles, or never miss a Monday to see results? Think again. In this episode, we're busting three of the biggest fitness myths keeping women stuck, and replacing …
Notes de l’épisode
Think you need to be sore, "shock" your muscles, or never miss a Monday to see results? Think again. In this episode, we're busting three of the biggest fitness myths keeping women stuck, and replacing them with a simpler, more sustainable approach that actually works in midlife.
Book your Free Strategy Session here: www.MindStrongFitness.com
Voici les 40 derniers épisodes sur 211. Les épisodes plus anciens se trouvent dans le flux du podcast.
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