Biceps After Babies Radio

Send us Fan Mail What if GLP-1s could do more than change your appetite, and they could actually create an opportunity to change your habits? In this episode, I’m joined by Pulitzer Prize-winning journalist and The Power of Habit author Charles Duhigg for a fascinating conversation about GLP-1s, food noise, dopamine, and the science of habit change. We unpack what happens in the brain when GLP-1s quiet cravings, why they may create a temporary “habit window,” and how to use that window to build behaviors that can actually stick. Whether you’re considering a GLP-1, currently taking one, or have no plans to use one, this episode will change the way you think about willpower, food, exercise, and lasting behavior change. Find show notes at bicepsafterbabies.com/416 Follow me on Instagram and Tiktok ! Links: Episode 395 : I Was Wrong About Wegovy, Ozempic, and Mounjaro with Dr. Taylor Brueseke Charles Duhigg's books: The Power of Habit: https://amzn.to/4f0clzK Smarter, Faster, Better: https://amzn.to/44RhfdB Supercommunicators: https://amzn.to/4vSH0pQ

Send us Fan Mail In this episode, I’m breaking down the truth about drinking alcohol while counting macros and working toward your health and fitness goals. I’ll explain how alcohol affects fat burning, muscle recovery, sleep, hunger, and decision-making, and why simply “fitting it into your macros” doesn’t tell the whole story. I’ll also share questions to help you evaluate your relationship with alcohol, understand the trade-offs, and decide how often drinking is truly worth it for you. My goal isn’t to tell you whether you should or shouldn’t drink, but to give you the information you need to make an informed, conscious choice for your journey. Let’s dive in! Find show notes at bicepsafterbabies.com/415 Follow me on Instagram and Tiktok !

Send us Fan Mail In today's episode, I’m taking you behind the scenes for a candid chat about a goal I never thought I’d consider: competing in a bodybuilding show. I break down what changed my mind, how I’m overcoming past fears around body image and subjective judging, and why I decided to hire a coach for my current building phase. I also talk about the power of taking things one step at a time without needing to commit to the end result right away. Tune in to hear where I’m at in my training, how I’m targeting specific physique goals, and what’s next on this journey! Find show notes at bicepsafterbabies.com/414 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/watchmycut

Send us Fan Mail Joining me for today's episode is Steph, an Air Force veteran, dedicated mom, and content creator whose fitness journey eventually led her to the bodybuilding stage. She is here to pull back the curtain on her incredible 101-pound transformation, proving that when you commit to small, almost boring habits and stay consistent through the slow seasons, remarkable things are possible. We dig into the specific "crisis point" that sparked her journey, the step-by-step process of layering habits brick by brick, and her path toward competing. Steph gets incredibly honest about the challenges of life after the show, including navigating a reverse diet and overcoming a scarcity mindset around food. Most importantly, she shares why the secret to long-term success is deciding exactly what you are willing and not willing to sacrifice. If you have ever felt like your goals are out of reach, or your progress is moving at a snail's pace, this conversation will remind you to trust the process and keep showing up. Find show notes at bicepsafterbabies.com/413 Follow me on Instagram and Tiktok ! Links: Steph Augst’s Instagram and Tiktok

Send us Fan Mail I'm excited to have Monica Packer join me again on the podcast. Monica is the CEO and Founder of About Progress, and after our last conversation, all about building habits, she's back to dive into a topic so many of us struggle with: procrastination. In this episode, we explore why procrastination is about so much more than poor discipline or a lack of motivation. We discuss how it's often rooted in our emotions, how perfectionism and identity can keep us stuck, and why self-compassion is far more effective than shame when it comes to creating lasting change. Together, we share practical strategies to help you stop putting off the habits that matter most, build consistency through small, sustainable actions, and finally start making progress with your workouts, nutrition, and other personal goals. If you've ever found yourself saying, "I know what I should do, I just can't seem to do it," this episode is for you. Find show notes at bicepsafterbabies.com/412 Follow me on Instagram and Tiktok ! Links: Episode 330: You’re Probably Thinking About Habits Wrong…Let’s Fix That with Monica Packer Monica’s Instagram and Website Pre-order her book at stickyhabitsbook.com

Send us Fan Mail For today’s podcast, I’m taking you behind the scenes of one of the most challenging weekends I’ve ever had: competing in an elite CrossFit competition that pushed me well beyond what I believed I was capable of. I’m sharing the victories, the setbacks, and the biggest lessons I learned along the way, and why saying yes to challenges that scare you might be the key to discovering what you’re truly capable of. If fear of failure has ever held you back from going after something you want, this episode is for you. Find show notes at bicepsafterbabies.com/411 Follow me on Instagram and Tiktok !

Send us Fan Mail In this episode, I’m joined by Micah Okerlund, a MACROS 101 alumna, to talk about what happens when you no longer feel like yourself. After a difficult pregnancy and diagnoses including PCOS, insulin resistance, and endometriosis, Micah found herself exhausted, disconnected, and searching for answers. She shares how learning to trust her body, let go of fear and judgment, and approach change with patience and self-compassion helped her reclaim her energy, transform her mindset, and find her way back to herself. If you've ever wondered whether lasting change is possible, this conversation is a powerful reminder that your future self is worth fighting for. Find show notes at bicepsafterbabies.com/410 Follow me on Instagram and Tiktok ! Links: Micah Okerlund’s Instagram

Send us Fan Mail In this episode, I’m sitting down with my longtime business coach, James Wedmore, for a conversation that goes far beyond just business. We’re diving into the fear of failure, exploring why many of us stay stuck in what’s familiar and uncovering the real price we pay when we let fear call the shots. From reclaiming your personal power to finding the courage to step into the unknown, this episode is packed with the kind of mindset shifts that will help you transform every area of your life, whether that’s your business, your fitness journey, or simply becoming the version of yourself you know you’re truly capable of becoming. Find show notes at bicepsafterbabies.com/409 Follow me on Instagram and Tiktok ! Links: Join the 2026 Business Breakthrough Event at bicepsafterbabies.com/breakthrough Other business BAB Radio Episodes: What To Do When You Want To Quit in Fitness or Business with James Wedmore: bicepsafterbabies.com/89 Ask Amber Anything About Business Part 1: bicepsafterbabies.com/127 Ask Amber Anything About Business Part 2: bicepsafterbabies.com/128 The True Story Of How I Built An Online Fitness Coaching Business: bicepsafterbabies.com/250

Send us Fan Mail Today’s podcast is from a Live Coaching session inside our Alumni program, Beyond MACROS101, where I sit down with Leah to unpack what seemed like a simple macro-tracking problem, but turned into a much deeper conversation about choice, ownership, and intentionality. We talk about the difference between actively making your own decisions and just reacting to life as it happens, and how that mindset shift can completely change your relationship with food, goals, and even yourself. If you’ve ever felt like you’re “getting away with something” in your fitness journey, this episode will challenge the way you think about progress, flexibility, and personal responsibility. Find show notes at bicepsafterbabies.com/408 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/M101

Send us Fan Mail In this episode, I sit down with Stacey Harkey to unpack a truth most of us don’t realize at first: you don’t actually want to lose weight; you want to like yourself. We dive into Stacey’s journey from Studio C to personal training, and the powerful lessons he’s learned about authenticity, confidence, and taking up space. We talk about why chasing external goals like weight loss can keep you stuck, how fear and people-pleasing hold you back, and what it really looks like to build self-worth from the inside out. This conversation challenged me in the best way, and I know it will for you, too. If you’ve ever felt like you’re not enough or that you need to shrink yourself to be accepted, this episode is your reminder: you were meant to shine. Find show notes at bicepsafterbabies.com/407 Follow me on Instagram and Tiktok ! Links: Stacey Harkey’s Instagram , YouTube

Send us Fan Mail In this episode, I share a late-night realization about why so many people give up just before their efforts start to pay off. By reflecting on my own journey of recovering from chronic pain, I illustrate how this experience transformed my understanding of change, patience, and what it truly means to make progress. We explore the common trap of confusing slow results with a lack of results, a misconception that often leaves people feeling stuck. To help you navigate these moments of doubt, I offer five essential questions to determine whether you should maintain your current course or make a strategic pivot. Whether you are questioning if your hard work is making a difference or considering throwing in the towel, this discussion offers a fresh perspective on staying committed long enough to achieve meaningful outcomes. Find show notes at bicepsafterbabies.com/406 Follow me on Instagram and Tiktok !

Send us Fan Mail In this episode, I dive into why getting started on your fitness journey can feel so hard, and what to do about it. I break down how we often make “starting” way bigger than it needs to be, why our brain resists change, and how past experiences can hold us back. I walk you through how to redefine getting started in a way that feels doable today, so you can finally take that first step and build real, sustainable momentum. If this resonates with you, take one small action today and share this episode with someone who needs that push to get started, too. Find show notes at bicepsafterbabies.com/405 Follow me on Instagram and Tiktok !

Send us Fan Mail In this episode, I sit down with Shaylee Williams, aka The Unfiltered Fit Mom, to talk about what it really takes to reach your fitness goals, and why the real secret is simply continuing to show up. We dive into Shaylee’s journey with CrossFit, the mindset that helped her finally hit a 300-lb back squat after years of trying, and the lessons she’s learned about mental toughness, self-doubt, and persistence along the way. We also talk about motherhood, competing for the experience, and why you don’t have to be elite to call yourself an athlete. If you’ve ever felt discouraged because progress is taking longer than you expected, this conversation is a reminder that consistency, not perfection, is what ultimately gets you there. Find show notes at bicepsafterbabies.com/404 Follow me on Instagram and Tiktok ! Links: Shaylee Williams’ Instagram

Send us Fan Mail I’m back with another RANT episode. It’s been a while since I’ve done one. So, in today’s podcast, I’m getting honest about something I see all the time in the fitness space: people saying they’re “doing everything” when they really aren’t. Seeing what true bodybuilding prep actually looks like gave me a whole new perspective on what going all in really means. And the truth is, most of us aren’t doing everything we possibly could to reach our goals, and that’s completely okay. The problem is convincing yourself that you are. I also talk about the trade-offs that come with any goal, why “fence sitting” often leads to frustration, and the powerful difference between saying “I’ve done everything I can” and “I’ve done everything I’m willing to do.” If you’ve been feeling stuck or resentful in your journey, this might be the mindset shift you need. Find show notes at bicepsafterbabies.com/403 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/watchmycut

Send us Fan Mail In this episode, I’m sharing a Live Coaching session with Marissa where we talk about one of the most common struggles I see when starting MACROS 101: our relationship with the scale. If the number can instantly change your mood, make you question everything you’re doing, or tempt you to jump to the next plan, you’re not alone. We talk about the “messy middle,” why your brain craves certainty, and how learning to tolerate discomfort is the real key to long-term success. This episode isn’t just about the scale; it’s about building the emotional resilience to stay consistent and trust yourself through the process. Find show notes at bicepsafterbabies.com/402 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/waitlist

Send us Fan Mail Today’s episode is a special one because I’m feeling that excitement again, being back behind the mic and now sharing the biggest lessons I’ve learned from 10 years of coaching and working with over 10,000 women. I dive into why macro tracking is a tool, not a diet, why progress doesn’t always look like success, and why mindset and self-trust matter more than perfect plans. I also talk about how to fit macros into your life, the key questions to ask before starting any fitness journey, and why this was never really about the food. If you’ve ever felt stuck or felt like you’ve failed before, this episode will help you look at your fitness journey through a completely new lens. Find show notes at bicepsafterbabies.com/401 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/trackingbootcamp

Send us Fan Mail We’ve hit another milestone episode! And that’s all thanks to you. In this episode, I’m sharing my personal 2026 New Year’s resolution and how I’m approaching goals differently this year. I will walk you through how I think about vision versus process goals, why your “why” matters more than doing things perfectly, and the simple daily practices I’m using to create more presence and peace. Whether you’re setting goals at the start of the year or redefining direction at any point, this episode will help you rethink goal-setting in a more grounded, sustainable way. Find show notes at bicepsafterbabies.com/400 Follow me on Instagram and Tiktok !

Send us Fan Mail In this episode, I share an honest behind-the-scenes look at why I seriously considered stepping away from the podcast. I unpack a powerful lesson on pacing, from CrossFit to business, that helped me recognize burnout, challenge all-or-nothing thinking, and choose a more sustainable path forward. I also discuss how the rise of AI has influenced my desire to create more personal and authentic content in 2026. Listen in to hear what’s changing, why I’m slowing the pace instead of quitting, and how you can apply the same principle of sustainability in your own goals. Find show notes at bicepsafterbabies.com/399 Follow me on Instagram and Tiktok ! Links: bicepsafterbabies.com/subscribe

Send us Fan Mail We’re wrapping up our final “Best of 2025” episode with a powerful replay from Episode 269, a Live Coaching session from inside MACROS 101. One of the reasons I’m such a believer in coaching is that it helps bridge the gap between knowledge and implementation. And often, hearing someone else get coached can spark breakthroughs you didn’t know you needed. In this episode, Elise opens up about her fear of both success and failure, and how self-doubt kept holding her back. Together, we walk through how to reprogram the brain, rewrite old stories, and step into the belief of “I am enough.” As we head into a new year, this conversation is the perfect reminder that real change starts with what you believe about yourself. Let’s dive in. Find show notes at bicepsafterbabies.com/398 Follow me on Instagram and Tiktok ! Links: Episode 269: How To Reprogram Your Brain To Believe "I Am Enough" | Live Coaching Session

Send us Fan Mail Today’s “Best of 2025” episode takes us back to a listener favorite from Episode 261, perfect timing with Christmas just around the corner. Holiday parties, vacations, and festive foods can make macro tracking feel messy or downright impossible. So what do you do when you can’t track accurately? In this episode, I break down the most common mistakes people make when logging food, how to use macro counting as a tool (not something to stress over), and how to find a realistic balance between accuracy and enjoyment. If you’ve ever worried about “messing up” your tracking during the holidays, this conversation will give you clarity and confidence. Find show notes at bicepsafterbabies.com/397 Follow me on Instagram and Tiktok ! Links: Episode: 261 : What If I Can’t Accurately Track What I Ate? www.bicepsafterbabies.com/164 www.bicepsafterbabies.com/124