In this New Year's episode, Emily and AJ dive into the reality behind New Year's goals, resolutions, and the pressure to "start over" every January—or every Monday. They unpack why extreme approaches often lead to burnout, guilt, and inconsistency, and how small, realistic habits build confidence and long-term success instead.

Drawing from their experience as nurse practitioners, fitness coaches, and parents, Emily and AJ explain how shifting from motivation-based goals to identity-based habits can help you create sustainable change—without falling into the trap of crash diets, all-or-nothing thinking, or unrealistic expectations.

If you're ready to stop restarting and start building habits that actually stick, this episode is for you.

• Why New Year's resolutions often fail—and how to make January work for you

• The difference between goals, habits, and identity-based change

• Why extremes lead to burnout, frustration, and loss of confidence

• How small, attainable habits build momentum and long-term motivation

• The power of consistency over perfection

• Why "starting again on Monday" sabotages weekend progress

• How to recover quickly from "off" days without spiraling into guilt

• Practical examples of daily minimum habits that support real-life schedules

"The point is to build confidence in these small changes you're making over time so that it is sustainable." - Emily

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

In Part 2 of this recovery deep dive, nurse practitioners and fitness coaches Emily and AJ break down popular recovery tools—compression, sauna, cold plunges, peptides, massage, and mobility—and explain where they truly fit into a sustainable training and recovery plan.

While many of these methods can feel great and reduce soreness or stress, the evidence is clear: sleep and nutrition remain the most powerful drivers of recovery, performance, and long-term progress. This episode helps you separate hype from science and make smarter decisions about how (and when) to use recovery tools—without neglecting the basics that matter most.

If you're training hard, managing stress, and trying to stay consistent long-term, this episode will help you focus your energy where it actually pays off.

• Recovery tools can support comfort and stress relief, but they don't replace fundamentals

• Timing and individual stress tolerance matter more than trends

• Cold exposure may reduce inflammation, but can interfere with muscle growth if overused

• Peptides show promise, but remain unregulated and understudied, especially long-term

• Mobility improves movement quality, performance, and longevity

• Sustainable progress comes from small, consistent habits, not extreme protocols

"Give your body what it needs now, so it can give you what you want later." - Emily

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

In this episode, nurse practitioners and fitness coaches Emily and AJ break down what recovery really means—and why it's the missing link for strength, muscle growth, fat loss, and long-term health. Cutting through social media trends and expensive recovery fads, they explain the science behind sleep, nutrition, hydration, and knowing when to pull back in training.

You'll learn why progress doesn't happen during your workout—but after, how poor sleep sabotages hormones and muscle repair, and why carbohydrates are essential for recovery (especially if you want to get stronger, not weaker). This is a practical, evidence-based conversation designed for busy people who want results that actually last.

This is Part 1 of a 2-part recovery series.

• Why recovery is where real progress happens—not in the gym

• How under-recovering can stall muscle growth and increase injury risk

• The role of sleep in hormone regulation, muscle repair, and fat loss

• How cortisol, testosterone, and growth hormone are affected by poor sleep

• Why athletes may need more sleep—and what's realistic for busy adults

• What "sleep loading" is and how weekend recovery can still help

• Practical sleep hygiene strategies that actually work

• Why carbohydrates are essential for post-workout recovery

• How under-eating slows recovery and increases fatigue

• The importance of hydration for nutrient delivery and waste removal

• How protein, carbs, and fats support overnight recovery and sleep quality

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

Show References

• https://www.mdpi.com/2077-0383/14/21/7606
• https://link.springer.com/article/10.1007/s40279-023-01822-3

The holiday season can be joyful—and chaotic. In this episode, Emily and AJ share practical, realistic strategies to help you stay healthy, energized, and mentally grounded during the holidays without guilt or extremes. Drawing from their experience as nurse practitioners, fitness coaches, and parents, they focus on mindset, flexibility, and consistency over perfection.

Listeners will learn how to set realistic health "minimums," approach holiday meals without shame, stay active with simple movement, and protect sleep and boundaries. The episode closes with a grounded post-holiday plan to help you return to your routine feeling strong instead of depleted.

The holidays don't have to derail your health.

In this episode, Emily and AJ—nurse practitioners, fitness coaches, and parents—share realistic, guilt-free strategies to help you stay healthy, energized, and mentally grounded during the busy holiday season.

They talk about shifting your mindset away from perfection, setting simple health minimums, enjoying holiday meals without extremes, staying active with flexible movement, protecting sleep, and setting boundaries to avoid burnout. You'll also learn why the term "cheat meal" can be harmful and how to jump back into your routine after the holidays without punishment.

• Why mindset matters more than perfection during the holidays

• How to set realistic health minimums instead of all-or-nothing goals

• Smart strategies to enjoy holiday meals without overeating or guilt

• Why the term "cheat meal" can be harmful—and what to use instead

• Simple ways to stay active, even with a busy holiday schedule

• How setting boundaries protects your health, energy, and relationships

• The importance of jumping back into routine after the holidays

A grounded, practical conversation to help you enjoy the season—and still feel good doing it.

In this episode, nurse practitioners and fitness coaches Emily and AJ break down the truth about intermittent fasting (IF). While IF can work for some, they explain why it's often unrealistic for most people—especially active individuals—and lacks meaningful long-term benefits. Citing a meta-analysis of nine trials with 540 participants, they highlight that IF shows no long-term improvements in weight loss, blood pressure, or fasting glucose compared to regular calorie control. Emily and AJ emphasize the importance of glucose stability, cortisol management, and consistent, well-timed meals for sustainable fat loss, energy, and overall health.

"There is some truth to calories in and to calories out, but there's so much more nuance there and variability in person to person and your goals. I feel like that's a really hard blanket statement to make, which I unfortunately think is the way intermittent fasting is often approached. It's like this, oh, this is great. This is a wonderful fix. Just do this, but, and I'm sure there's some people out there that it works for, and they make it work because that works for their activities, their lifestyle, but when you look at actual data for the general public, it's just not realistic." - AJ

• Intermittent Fasting Basics: What IF is, how different fasting windows work, and why it's challenging for the general population.

• What the Research Says: Meta-analysis findings showing no long-term advantage of IF over traditional caloric restriction.

• Fueling for Active Lifestyles: Why IF makes it harder to meet energy needs, support recovery, and maintain muscle mass.

• Glucose & Cortisol: How fasting affects blood sugar stability, increases cortisol, and impacts fat loss.

• Sustainable Nutrition: The benefits of consistent meal timing, moderate snacking, and individualized nutrition plans.

• Practical Takeaways: Choose what's sustainable, focus on long-term habits, and prioritize fueling your lifestyle—not following rigid rules.

Reference:

• Effectiveness of intermittent fasting for weight loss in individuals with obesity

• The Response of the Hormone Cortisol

• The effect of prolonged intermittent fasting on autophagy, inflammasome and senescence genes expressions

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

In this episode, Emily and AJ break down why the 1200-calorie diet is slowing your progress instead of accelerating it. They explain how chronic undereating affects your metabolism, hormones, muscle mass, hunger signals, and long-term health. As nurse practitioners and fitness coaches, they share practical, sustainable strategies for rebuilding your metabolism, balancing hunger cues, improving food quality, and using resistance training to support real fat loss without sacrificing muscle or energy.

"Fatigue and true hunger feel pretty similar, and you have to be able to recognize, am I actually hungry? Do I need to eat something, or do I actually just need to rest? Yeah, and if you choose the former and you're like, No, I'm gonna eat, are you actually needing those calories, or are you just trying to meet a different need?" - AJ

KEY POINTS

• Chronic low-calorie dieting decreases your resting metabolic rate and causes muscle loss.

• Undereating disrupts hunger hormones (ghrelin and leptin), leading to cravings and poor satiety.

• Extremely low calories contribute to nutrient deficiencies, low energy, and weakened bone density.

• Sustainable fat loss requires eating enough to support activity, strength training, and hormone balance.

• Rebuilding metabolism involves gradual calorie increases, whole-food nutrition, and consistent resistance training.

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

In this episode, nurse practitioners and fitness coaches Emily and AJ unpack the realities behind "clean eating." They explain why strict whole-foods-only diets are rarely sustainable and often create guilt and unhealthy food rules. Instead, they promote a balanced, flexible approach—prioritizing mostly whole foods while allowing convenient, better-quality processed options. Through personal stories and practical strategies, Emily and AJ highlight the importance of reading labels, avoiding unnecessary additives, modeling healthy habits for kids, and creating a long-term nutrition plan that supports real life, not perfection.

"You need to create something that is sustainable long term. And if your life does not allow for you to, quite literally, cook every meal and have control over those things, there's always going to be scenarios in life, whether it's like traveling with friends, life is not fully within our control. Nothing in life is fully within our control." - Emily

• Clean Eating Myths: Why 100% clean eating is unrealistic for busy lifestyles.

• Balanced Nutrition: Focus on mostly whole foods while choosing smarter processed options.

• Label Literacy: How to read ingredients and avoid unnecessary additives.

• Practical Strategies: Simple habits like adding fruits/veggies each meal and using crock pots or meal prep.

• Food Without Guilt: Removing "good vs. bad" labels and embracing flexibility.

• Family & Food Culture: Modeling healthy habits and involving kids in cooking without restriction.

• Sustainable Habits: Building long-term nutrition practices that fit real life, travel, and busy schedules.

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/

In their debut episode, nurse practitioners and fitness coaches Emily and AJ break down one of the most misunderstood topics in health and fitness: carbohydrates. They challenge the low-carb and keto hype, explain how carbs actually support metabolism, brain function, muscle growth, and hormones—and share how to use carbs strategically for better energy and performance.

"Carbohydrates can be used to your advantage so much more than they actually are… One of my favorite post-workout meals is fruit. You get natural sugars, vitamins, minerals, fiber—and it's such a good carbohydrate source to refuel after a solid workout." — Emily

• Carbs fuel metabolism, energy production, and brain function.

• True ketosis requires near zero carbs, which is unrealistic for most people.

• Carbs regulate hormones like leptin, which controls appetite and fat storage.

• Glycemic index basics: lower GI = slower glucose release; higher GI = fast-acting fuel.

• All carbs break down into glucose, the body's primary energy source.

• Low-carb culture has led to confusion—cutting carbs isn't the magic trick for fat loss.

• Carb deprivation can cause fatigue, brain fog, cravings, and even flu-like symptoms.

• Staying under 25g of carbs/day is extremely hard to maintain long-term.

• Many "keto" products are heavily marketed but not truly keto-compliant.

• Initial weight loss on low-carb diets is mostly water and sodium, not fat.

• Long-term low-carb dieting can disrupt insulin response and make fat loss harder.

• Carbs influence hormone signals that control hunger and metabolism.

• They ferment in the gut and produce short-chain fatty acids, which support gut health and glucose regulation.

• Extreme carb restriction can disrupt these processes.

• Post-workout: High-GI carbs (like fruit) help replenish glycogen quickly.

• Pre-workout: Lower-GI carbs provide steady, sustained energy.

• Timing carbs around workouts improves performance, recovery, and muscle growth.

• Every meal should ideally include carbs + protein + healthy fats.

• Fats help slow digestion for steady energy.

• Balanced eating prevents cravings, energy crashes, and yo-yo dieting cycles.

• Add fruit or other fast-digesting carbs after workouts.

• Use lower-GI carbs before intense training for steady fuel.

• Choose a carb balance that fits your lifestyle—not extreme rules.

• Small, consistent habits create sustainable long-term results.

Resources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC12297025/#Sec19

Connect with Emily and AJ

Website: https://www.emilylevercoaching.com/

Instagram: https://www.instagram.com/bedellever/