Rewiring Health: Muscle, Mindset, And GLPs For High-Performing Women - With Rachel Godfrey

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Stop grinding through more cardio and eating less while getting softer and more exhausted. We brought in performance coach, physiotherapist and podcast host of "The Chase Life Podcast", Rachel Godfrey to map a new operating system for women in their 40s and 50s—one built on muscle, recovery, nervous system regulation, and the standards that make results inevitable. If you’ve been told to track every macro, weigh blueberries, and just “try harder,” this conversation will feel like oxygen.

We get specific about why old rules fail in midlife and how identity drives outcomes. High achievers often run on perfectionism, people pleasing, and completion addiction, which work for business but stall health. Rachel shows how to upgrade identity and build non-negotiables you can keep during travel, deadlines, and family chaos. Her minimal effective dose playbook—three strength sessions a week, protein-forward meals, planned “worst-day” routines—creates year-round consistency without burnout.

We also tackle GLP-1 agonists with nuance. Used well, they turn down food noise and help break dopamine-driven cravings; used poorly, they tank appetite, slash protein, and cost you muscle. Learn how to set dosing to preserve hunger cues, keep 30–50 grams of protein per meal, and align training so fat loss doesn’t become “smaller but weaker.” Rachel breaks myths about women and weights, explains smarter exercise selection, and connects real food to collagen, skin quality, and long-term health.

This is a clear, practical roadmap for women who lead, build, and care for others—and want a body that can keep up. Subscribe, share with a friend who needs a new OS, and leave a review to help more women find this message.

Rachel Godfrey links:

Podcast: The Chase Life Podcast

Website: Chase Life Consulting

Instagram: @therachelgodfrey

Tweet me @realdrhamrah
IG @drhamrah

Episode Transcript

SPEAKER_00 (00:03):
Alright, everyone, welcome to the show.
And uh this one's is for you.
If you're a successful woman inyour 40s and 50s, running a
business, raising a family,which is much like a business,
carrying everyone and still feelstuck in your body.
This is your wake-up call.

(00:23):
You're not broken, you're notlazy, and you don't need more
motivation.
What you do need is to stopliving in the victim story.
I don't have time, my hormonesruined me, it's just my age.
Because the truth is, you'rerunning high performance DNA on

(00:44):
a broken operating system.
And the fitness industry keepsfeeding you old rules: more
cardio, less food, lightweights, rules that might have
worked at 25 or 30, but inmidlife they often leave you
puffy, hungry, inflamed, andexhausted.

(01:06):
Today I'm sitting down withRachel Godfrey, a former
physiotherapist, performancecoach, and the A player's
mentor, who helpedhigh-achieving women rebuild
health like infrastructure, notlike lifestyle advice.
If you want a new body in your40s and 50s, you need a new

(01:26):
operating system, which ismuscle, recovery, nervous system
regulation, and standards, notmore punishment disguised as
discipline.
So let's get in.
I'm really excited to have youhere, Rachel.
We worked a long time to makethis happen.
I know you're in Australia andI'm in the United States, so
it's quite a time difference.

(01:46):
What time is it there for youright now?

SPEAKER_02 (01:50):
Well, I'm currently in Abu Dhabi, so it's like 3:30
in the afternoon.
So we're all good.

SPEAKER_00 (01:55):
3 30, okay.
But it's early morning for you.
Yes.
That's the best time for mebecause I'm super fresh.
So uh, Rachel, it we we live ina society where there's these
myths like clouds hanging overmost women when it comes to
weight loss and exercise.

(02:16):
And everything the playing fieldhas changed slightly, not
slightly, actually dramaticallyin the past couple of years,
with uh the rediscovery of GLPs,GLP agonists, which are the
weight loss drugs that used touse be used for diabetes, still
are.
But you've been in the fitnessand bodybuilding industry for

(02:39):
many years, for many decades,and helping women trying to
transform their bodies,especially highly motivated
women.
So these are not women that siton the couch every day
necessarily.
They're already high achieversin their life, in their
business, but they're strugglingwith one thing, which is the
changes that happen within theirbodies in midlife.

(03:02):
What is the biggest challengethat you have encountered in
trying to help these women inbeing able to make these types
of changes in their bodies andget over these victim stories
that they feed themselves?

SPEAKER_02 (03:22):
Well, the I mean, we're gonna open with a bang
here because you've just droppedin GLPs, you've dropped in
mindset, we're gonna talk aboutpsychology, we're gonna talk
about spirituality, we're gonnatalk about everything.
So I think the best place tostart is this 30,000-foot view
of what it takes to get a bodytransformation and actually what
it takes to be in shape.
And when I talk about being inshape, I talk about being in

(03:43):
shape year-round, not just thesesort of 12-week, you know, I'm
gonna diet hard and I'm gonna doall of the things, or I'm just
gonna go on a GLP and thereforemy appetite's gonna be reduced.
If you do that, you're justgoing to end up a smaller
version of yourself and in aworse position because you're
also probably gonna lose musclemass.
So we have to incorporate all ofthis.
So I look at this and I saythere's two ways to lose weight.

(04:06):
We've got the fitness industryapproach to lose weight, which
is what honestly 99.9% ofpersonal trainers will tell you
to do.
And that's to track yourcalories, count your macros, you
know, weigh your blueberries andcount grains of rice into
plastic pots.
Now, let's be honest here, mostof us we are very busy, we have
got very little time on ourhands, and doing these things
that honestly a monkey can teachyou how to do that.

(04:29):
That is not the problem here.
What we're dealing with is amuch bigger problem because we
are five bodies, right?
We are the mental, emotional,spiritual, energetic, and
physical body.
And the fitness industry is onlydealing with the physical body.
They're not dealing and they'renot seeing the whole the person

(04:50):
as a whole.
And you must see this in clinicas well, where somebody comes to
you.
I mean, we both work inindustries that which is like
rife with poor self-worth.
And I think, you know, being inthe industries that we're in, we
can do amazing things forsomebody's confidence and
self-worth.
You know, I've got I've hadplastic surgery myself, I've had

(05:10):
my breast implants done, I'vehad an upper blaphroplasty, you
know, and I know what that cando to my self-confidence, for
example.
But you've got to go about itthe right way.
And you have to come intosurgery and you have to come
into weight loss with the rightmindset.
So, that being said, we've gotthe fitness industry approach,
and we've probably got themajority of the surgery approach

(05:32):
to weight loss, right?
And so then we have the otherside, which is a much more
holistic side of looking atsomebody, which is where we look
at the energetic, the spiritual,the mental, and the emotional
well-being as well.
And we have to do that in orderto be able to get the body
transformation.
Because what I say is that wecannot shoehorn yet another diet

(05:52):
and exercise program into analready chaotic lifestyle.
So the translation for thatwould be you talked about an
operating system earlier, andwe're running, we we've we've
got this DNA as high achieversthat nobody will, nobody really
seems to understand.
And one of the worst things thatyou can say to a high achiever
is, oh, just have a little bitmore self-care.
Why don't you just relax alittle bit?

(06:12):
Just put your feet up, take sometime off.
Like we don't understand whatthose words mean.
So what we have to do instead isgive somebody the foundation in
which to operate.
And so the way that we do thatis upgrade somebody's identity
and rewire their brain so thatwe can manage the traits that

(06:33):
made them successful in thefirst place, but are often the
glass ceiling when it comes totheir health.
So things like people pleasing,perfectionism, being a human
doing.
So basically having all ofyourself worth, being tied up
and being busy and achievingcompletion addiction.
So that like that addictivefeeling of, oh God, I've just
got to, you know, tick the nextthing off my to-do list, the

(06:54):
campaign lifestyle, which iswhere somebody will go on a
six-week body transformationprogram and then they come, and
then they go on like a vacationand they like having a you know
one too many pina coladas at 9a.m.
They come back in an abysmalstate of health and then shit
hits the fam when it comes towork.
Then they're into a 12-week, youknow, or a 12-month, you know,
round of financing and it's justtoo busy to even contemplate

(07:17):
going to the gym.
They come home, you know, it'shardly an oasis when they get
home because they've got twoyoung kids, and but you know, we
we we both know what that feelslike.
Yes, so that's the campaignlifestyle, right?
So I've got two young children,I believe you've got four.

SPEAKER_00 (07:31):
Yes, I do.
I just got a fourth one.

SPEAKER_02 (07:35):
Yes, congratulations.

SPEAKER_00 (07:37):
Thank you.

SPEAKER_02 (07:38):
But you know what that feels like, where we just
can't get off this bandwagon offeeling completely overwhelmed.
So the way that we deal withthat is through somebody's
identity because what got youhere isn't going to get you
there.
So whilst we manage the identityof yes, we need to upgrade, we
need to increase, improve yourstandards around
self-perfectionism, for example.

(07:58):
Perfectionism, you know, peoplesay things like, oh, well, I'm
just a perfectionist.
Like it's this badge of honor.
I'm like, hang on a minute.
Just because you can't dosomething perfectly, you're not
gonna do something at all atall.
In my book, that's a really lowstandard.
Now, and this is coming fromsomebody, I'm a former
perfectionist, so I completelyget it, but it's a very low
standard to be had because ifyou can't do something
perfectly, you're not gonna bedoing anything at all.

(08:21):
Low standard.
So it's a lot of things likethis that we do with our clients
and a very holistic perspectivein order to be able to transform
somebody's body and thereforetransform their life and their
business as well.

SPEAKER_00 (08:33):
You know, you you you hit on a great point, is
that many people theyintellectually they understand
uh what they need to do, butthey just fail.
You know, right now it's what isit?
Yeah, January 12th.
Okay, so technically in twodays, all New Year's resolutions
they go overboard, and you know,people go on to their old lives.

(08:58):
And so talk about this, how youtrain your clients to get over
these false promises they makethemselves, these fake stories
they they they tell themselves,and these badges they wear that
really don't mean anything,perfectionism.
You know, I have patients theygo say they they say I'm a sweet

(09:21):
tooth, I'm a night owl, all ofthese labels.
It's all about consistency andhabits, isn't it?
And how do you help uh becauseyou talk a lot about it, how do
you help them overcome these badhabits and teach them these
systems where they can beconsistent and actually follow

(09:43):
through with the regimen?

SPEAKER_02 (09:46):
Hmm, it's a good question.
I mean, we have something thatwe call minimal effective dose.
So, as an example, I we had aclient the other day, and one of
the things that we do withclients, whether that be in Onyx
Performance, which is our ourfitness app and our group
training program, or whetherthis be with private clients,
same thing.
If somebody is, they've got, youknow, several business or a

(10:08):
business or several businessesaround, your exec or C suite,
you're very busy, you're highachieving, you know, this whole
idea about training five days aweek is probably not in your
best interest.
You've got a high level ofstress already, you're probably
swimming in a sea of cortisol.
If we throw in additionaltraining stress on top of that,
which might be good trainingstress, but it's too much for

(10:30):
your body to handle.
So especially in early phases,we try and just we we layer the
habits one upon one.
So the one of the first habitswe try to introduce is going to
the gym three times a week andlifting weights and heavy
weights.
But I mean, heavy is heavy is arelative term, right?
Because, you know, what might beheavy for me is very heavy, you
know.

(10:50):
But I've got 25, 27 years oflifting experience.
Whereas for somebody else who,you know, I might look at
somebody in their 60s who'snever lifted weights before.
Well, you know, pressing fivekilos above their heads may be
heavy for them.
And that's good because we wantto have that adaptation process.
But so, so heavy is contextual.

(11:11):
But what we really want to do ishave these non-negotiable habits
and non-negotiable standardsthat we can introduce into
somebody's life.
And what we want to do is planfor when this shit hits the fan
days, not when we're planningfor the best days.
Because I think what a lot ofpeople do is they plan for those
times and those days that, oh,well, next Monday is the day I'm

(11:34):
gonna have all of my ducks in arow.
I've got a clear calendar,right?
This is when I can do the thing,I can do the diet, I can do the
food prep.
And I'm like, baby, life isn'tlike that.
And I think you and I'm like,good luck, yeah.
And so good luck, good luckdoing that, good luck doing
that.
So I think, you know, when itcomes to minimal effective dose

(11:54):
and having a non-negotiable,what we really have to do here
is plan for the worst.
So in those times and in thosesituations where work is at its
absolute busiest, we have anon-negotiable, you still go to
the gym three days a week.
And I had a client the other daysaying, Well, I'm struggling to
kind of get into the habit ofgoing to the gym three days a
week.
So I think I'll go seven days totry and make it a habit.

(12:15):
And I'm like, what in God's,like, what in God's name do you
think like how is that you can'teven go three days doing
something that you're trying tocreate a habit off?
So you want to go seven?
What?
This is insane.
So you know, one of the thingsthat I say to I work with like
the most intelligent women onthe planet.
And ladies, you're making suchstupid decisions when it comes

(12:36):
to your health, honestly.
If we take the the high-leveldecisions and the problem
solving that you do with yourwork and we apply that to your
health, like, babes, you'regonna fly, you're gonna go
really well.
So let's remove the emotion fromit.
So minimal effective dose andplanning for when things are at
their worst, which is also why Ilike to, I don't like meal
plans, for example.
I like to be able to teach myclients how to build meals

(12:58):
because a lot of my clients are,they're traveling, they're on
flights all the time, they're inand out of hotels, they're
entertaining clients.
You know, you know, I'm notgonna give them a meal plan like
they're a two-year-old, thatthey need to go and have like
fish and broccoli for dinner,and yet they're going to a steak
restaurant with their client,you know, and they're a, you
know, they're a partner in a lawfirm.
This is ridiculous.
We have to give clients thatlevel of education and

(13:19):
confidence to be able to makethe best decisions for them.
So that's where I would start isplan for the worst and minimal
effective dose.
And then the integrity part ofit, this is very important of
doing what you said that youwill do.
If you say you're going to go tothe gym seven days a week,
you're gonna fail.
Right?
I can't go to the gym seven daysa week.

(13:41):
And this is this was my job for20 years.
You know, I now build systemsand infrastructure for
high-performing women, but itwas my job living in a gym for a
very long period of time.
I couldn't go seven days a week,nor would I want to, nor is it
necessary.
So, you know, I think we have toplan for the plan for the worst
and a minimal effective dose.

SPEAKER_00 (14:00):
I think either even professional athletes they take
one day off.
But how do you how do youreconcile the fact that you know
I'm just thinking of my ownpatients?
And by the way, in my earlydays, I used to be a personal
trainer, so I have a but thatwas in the 90s.
The the the the training, thefitness industry was completely

(14:22):
different.
The one thing I struggled withis helping my clients back then,
or now my patients holdthemselves accountable.
In other words, when I made arecommendation, I I came up with
a plan, I even laid out thesystem, and I love the fact that
you talked about minimumeffective dose because the
minimal effective dose isimportant just so to create

(14:46):
consistency, otherwise, it'sgonna be like the New Year's
resolution, they put too much ontheir plates, they try it for
one or two weeks, and then lifehappens, like you just
beautifully described, and theneverything stops.
It's not just they don't do itseven days, they don't do even a
single day.
So the accountability part isthe part that to me is a hard

(15:08):
nut to crack.
And you know, I put people intwo different buckets.
I put the highly motivated, theself-motivated, the ones that
don't need a coach breathingbehind their back and telling
them do it or let's go.
You know, I'm personally likethat.
Uh, you don't have to motivateme if I make a decision to do

(15:30):
something, I just do it.
But a very few, uh a smallpercentage of the population is
has that self-motivation andinner drive.
And I don't know where it comesfrom, but for the others, for
the majority, how do you dealwith accountability?
How do you deal with thatminimal effective dose?
How do you come with that, comeup with that minimal effective

(15:52):
dose?
And in your experience, what'sthe success rate, even with the
minimal effective dose with yourclients?

SPEAKER_01 (15:58):
Hmm.

SPEAKER_02 (16:00):
It's a good question.
This is probably gonna lead uson to talking about dopamine and
GLPs, because if I start withI'm the same as you, so I do not
understand the mentality ofsomebody who says they're going
to do one thing and then they dosomething else.
Like I don't, I don't, I don't,I can't, I've really have a
tough time understanding thatmentality.

(16:23):
And so I have two ways ofdealing with with clients like
that.
The first way is that when Italk to them, I will say there
are going to be things that Isay to you, and there are going
to be times where I'm gonna tellyou things that you don't want
to hear.
Are you okay with that?
So I get from the outset likepermission to basically hold up

(16:44):
a mirror and tell it how it is.
And I'll say, I cannot want thisfor you more than you want it
for yourself.
And so whilst it is partly myjob to, because a lot of the
clients that we deal with, likethey they really have struggled
for decades with their healthand their weight, and a lot of

(17:05):
the time they're they'reterribly overweight by the time
that they get to us, or theyhave managed to stay within, you
know, five to ten kilos andfluctuate five to ten kilos
their entire life, and it's soutterly stressful.
They are burned out, they areexhausted, they have no
self-belief left.
And so it is partly my job.
Whilst I, on the one hand, Isay, look, this is your

(17:28):
responsibility, it's not yourfault that you're here, you've
been misguided up until thispoint, but it is your
responsibility now to do thework, and I will hold your hand
every single step of the way,but I can't want this for you
more than you want it foryourself.
On the other hand, I have tocreate, help this person create
an idea a new identity forthemselves.
So they're here now, and I haveto create this identity over

(17:51):
here, which is strong, bold,resilient, courageous,
audacious, sexy, hot.
Like a lot of these women,they've not felt hot for
decades, if ever, which is sosad for a woman not to feel good
about herself that she thinks,you know, I look really good
today.
And you must see this in clinica lot.

(18:11):
Women who want to feel betterabout themselves and they want
to feel hot.
And I think we should startcelebrating this of, yeah, you
know what?
Women want to feel hot.
And when one when a woman feelshot, everything just works
better, right?
Men are happier, women arehappier, we all have better
relationships.
Like we should start encouragingwomen to be hot and feel hot

(18:32):
again.
And so I have to create thisidentity for them because right
now, if they're sitting here,they don't believe this.
And so I hold this identity forthem.
I talk to them as if they arealready this person.
Because then slowly but surely,I like getting weight off them
as well very quickly, whichwe'll come to we'll come to in a

(18:53):
minute.
I like to get weight off someoneas quickly as possible because
by the time they get to me,they've lost all belief in
themselves.
I need to start creating thatbelief very quickly.
So I do a combination of thetwo.
I hold this new frame for them,this new identity, and I believe
and I talk to this identity asif they are already that person,
right?
And because my frame is strongerthan theirs, right?

(19:14):
And because I my influence isbigger than theirs, right, they
often fall into that.
And then it's theirresponsibility to obviously
continue that.
So I that's kind of my approachto things.
And I mean, yes, look, I also dohave some lazy clients, and I
say to them, you are so lazy.
I'm just gonna have to chaseyour ass every single day, and
I'm gonna be on your back like ahound.
And it's gonna be reallyannoying for you, and it's

(19:35):
extremely annoying for me, orit's extremely annoying for my,
you know, for my trainers tohave to chase you, but this is
the way that it's gonna be.
And sometimes that is the levelthat is required to get somebody
over that initial hurdle.
Because I think if we look at,you know, any form of like
addiction, like this, like thisdopamine thing of, you know,

(19:56):
whether it's like picking upyour phone or, you know, people
have like really bad sugaraddictions.
You know, sugar, alcohol, drugs,sex, whatever it might be.
It takes about four weeks, fourto five weeks, six weeks maybe
to kind of like really get ridof that that that dopamine
depletion and restore normalitywhen it comes to your brain

(20:17):
chemistry, which is where Ithink potentially GLPs can come
in and be very effective.
It'd be interesting to seeactually how like how you use
them in clinic, like on what isyour criteria for when would you
consider a GLP?

SPEAKER_00 (20:35):
Yeah, it's it's definitely been a game changer.
And I think the GLPs are nowbeing also researched actually
for addiction because theyinhibit this impulsive behavior,
this addictive behavior.
Studies have shown that peoplethat were on GLPs, primarily for
diabetes or weight loss, haveless of these addictive

(20:59):
behaviors.
Less if they were smokers, theystarted smoking less.
So a lot of those habits thatwere hard to break because of
this dopamine addiction are mucheasier now with the GLP.
So it opened up a whole newparadigm and a whole new
opportunity for behaviormanagement, not just for weight

(21:22):
management or sugar management.
But just before we get into theGLPs, I wanted to discuss that
the part that is many arestruggling with, which is you
said you make them believe thatthey are the person that they
want to be, and that yourframing is much more impactful

(21:44):
than theirs, and they end up andand I have experienced that with
my own patients.
And I think when you have agood, when you have great
communication skills like you,when you have come from a point
of conviction like you do, justbecause you know what you're
doing, you can truly influencesomeone, you can truly make

(22:04):
someone believe that theyimprove their self-worth, you
can give someone confidence.
The question is, how long doesthat last, though?
That emotion that you invoked inthat person, how long will it
last?
Because transformations,especially body transformation,
don't happen overnight.
Both me and you know that.

(22:25):
They don't happen overnight, andthat's something we even discuss
with them.
We tell them, hey, this is notgonna happen overnight.
This requires consistency, thisrequires discipline, and you
have to give it some time, atleast a month or two.
How do you help them throughoutthat period so that they don't

(22:46):
fall off the cliff?
They say they don't go to thegym, do one push-up, and they
still don't see a difference,and they go, like, well, I don't
think that's gonna work.
It's almost like they're waitingto prove you wrong.
How do you deal with thatperson?
Do you continue coaching them?
Do you is that like actually anormal thing, or do you even

(23:09):
tell them, you know what, maybeI'm not for you.
It doesn't seem like you reallywant it.
Like you said, if I want it morethan you want it, I don't think
this is gonna work.
Like, how do you handle that?
Yeah, transition period.

SPEAKER_02 (23:21):
Yeah, it's funny.
Like, I don't really generallytend to, we don't generally tend
to have a lot of clients likethat.
I'm just trying to think of thelast client that was like that.
I mean, sometimes, you know, Ithink sometimes what can happen
is that clients will come in,especially to our app, for
example, and they're not workingwith us one-on-one, and they'll
kind of like cherry-pickinformation.

(23:43):
So, oh, I think that's what Ineed.
And so they'll cherry pick.
Well, I'll do that and I'll dothat and I'll do that.
And the problem is that they'vebeen doing this for 15 to 20
years and they're still in thesame place.
So you think you know what youneed.
When actually, I'll be honestwith you, you've got absolutely
no idea because if you knew,then we wouldn't be having this
conversation.
And so I'm obviously very directwith my clients, and so as you

(24:04):
can imagine, any anything thatthat that's what I love.

SPEAKER_00 (24:09):
I I love that about your style because our clients
are patients, they want us to betheir coaches, they want us to
help them.
They don't want we're notsupposed to be their friends.
We have to tell them the stuffthat no one tells them.
And what I like about you, youtell them everything they need
to hear, not what they want tohear.

(24:29):
And I think that's why you're soeffective.

SPEAKER_02 (24:33):
Yeah, and I mean, you know, the the thing is as
well, I mean, I do haveconversations with clients and I
I mean I frame it, right?
I don't intentionally just go inthere and you know just get go
straight for the jugular, but Iwill frame it and I'll and uh,
you know, if I'm having adifficult if I'm having a
difficult conversation and ifanybody's there as a coach
listening to this, you know, theway that you can have difficult

(24:53):
conversations with your clientswould basically be to say, to
frame it and say something like,I'm just curious to know if, you
know, I'm just curious to knowif you've been doing a bit of
this and a bit of that and youknow, kind of bending the rules
here, and they'll often say, Oh,yes, actually I have, you know,
so it kind of takes it removesthe judgment and the shame.
And I think we have to removethat judgment because you know,

(25:14):
if you're judging anybody as acoach or as a doctor, like we're
not going to be effectivepractitioners.

SPEAKER_01 (25:20):
Yeah.

SPEAKER_02 (25:20):
So removing the judgment is is one of the first
things.
But honestly, I just tellclients as it is.
I mean, there are clientssometimes who, you know, they
they do the the one degree, onedegree, one degree off.
And then it's it would be like,for example, um, putting, you
know, you put your destinationinto Google Maps, and then you
think to yourself, well, I kindof know a quick way to get

(25:41):
there, so I'm gonna take theback roads, and you end up in a
completely different village.
And this is what sometimeshappens in fat loss is that you
think that you can acceleratethe process by not taking the
road that you have paid to takeand that you have been guided to
take, and you take the backroads instead and end up
somewhere else.
But I think one of the mostdangerous things, and nobody
talks about this, one of themost dangerous things when

(26:02):
working with high achievers isthat complacency is a really big
factor in why people don't loseweight.
And I'll explain.
So by the time you get to your40s, for example, you know, life
kind of tends to get a littlebit easier in some respects.
Like, you know, your kids bymid-40s are like a little bit
older, you're generally out ofthe newborn phase.

(26:26):
You know, work tends to be, youknow, you're you're earning
well, you tend to be seniormanagement, C-suite exec,
founder.
So you're the boss, generallyspeaking.
And you're you're kind of you'revery good at what you do, and
especially as a high achiever,you get very good at almost box
ticking.
So you can consume a lot ofinformation, you can output a

(26:48):
lot of information.
But the problem is that youdon't embody it.
And this is one of the thingsthat I see frequently in high
achievers.
I will ask them, you know, we'vegot an education platform, for
example, and I'll ask somequestions about, you know,
what's gone on in the content.
And they can often like rattleoff, you know, oh yeah, I
watched it probably on 2x speed.

(27:09):
I watched it on 2x speed whilstI was doing something else,
whilst I was doing a report,blah, blah, blah.
And I'll ask some questions onit.
And technically they've gotthose questions right.
And I'm like, okay, so how'sthat translated to you, you
know, prepping your meals orgetting your, you know, your
your staff or your EA to go buya meal for you?
Well, I haven't communicatedthat to the EA yet.
And I'm like, right, well, youhaven't done the work and you
haven't embodied it.

(27:29):
Right?
So so this is where because I'ma high achiever, I know what you
do.
Well, well, that that that'sthat's what they catch you out.

SPEAKER_00 (27:38):
That's what you mentioned, is that they tried to
check a box.
That's that person that justgoes and checks a boss, uh, a
box and is not necessarilyresult-oriented, just just wants
to check a box and says, I'vedone that, and that's that's a
danger.
And I 100% agree with you.
So, how do you confront thatperson and keep them
accountable?

SPEAKER_02 (28:00):
I talk about complacency just like I've
talked about it here, because alot of the time that they're not
aware of it.
And I think the the the I firstthis this first came to me when
uh I I would have been it was acouple of years ago, and I
remember being in Spain and themy kids were you know 18 months
and three years old at the time.
And I remember I was doingsomething for work and I was

(28:22):
literally box ticking.
And I said to David, my husband,I you know, I said, Oh, I've
done it now.
And he's like, How did you dothat so quickly?
And I was like, Oh, well, I justyou know, I figured this isn't
it.
So can I kind of connect thedots?
And he was like, right, so whatwas the outcome?
And I was like, hmm,complacency, right?
And so I kind of, you know, Iuse myself sometimes as these
like guinea pigs, and so Iexplain this to clients and I

(28:44):
say, Here's something that Ifound to be true.
Does this resonate?
And often they say, Oh, yes,that's me too.

SPEAKER_00 (28:50):
Yeah, it's I like the word that you use
complacency.
Here in America, we saybullshitting oneself, and yeah,
that's right.
I think a lot of us do that,just it makes us feel better, it
makes us like we achievedsomething without having done,
and that goes back to thedopamine.
We're so used to this easygratification in in this world,

(29:16):
you know, not holding ourselvesaccountable enough and quick
fixes more than anything.
I think I'm old enough to knowthat what it meant to work hard
for something, but todayeverybody wants a shortcut,
everybody wants a quick fix.
And almost expects us, if you'rean expert, they expect you to
give give they expect you togive them a quick fix.

(29:38):
And when you don't, they get allconfused.
They're like, What do you mean?
It's almost like they can't wraptheir head around it that no,
you actually have to work forit.
There is no necessarily a pillthat builds muscle.
And but back to your yourstrategy of combining diet and
exercise.
What I like about what you'redoing is you also talk a lot

(30:00):
about proper food nutrition,which is so integral.
And explain the audience whyexercise alone won't be
effective without propernutrition.
And just uh that is in the frameof just a couple of days ago,
the HHS flipping the foodpyramid upside down and making

(30:24):
protein and healthy fats as topof the pyramid, and just
throwing out grains, carbs, andprocessed sugars out, which used
to be since the 60s, themainstay of, at least here in
America, the mainstay mainstayof the American diet.
So talk about a little bit aboutthe the importance of diet

(30:46):
nutrition and exercise and whythey have to go together and
without each other, it's justsimply not gonna work.

SPEAKER_01 (30:55):
Hmm.

SPEAKER_02 (30:56):
Well, apparently this is another hill I'm
required to die on talking aboutthis.
The the importance of real food.
And I just I I really, you know,you and I were chatting the
other day, and I was like,Diary, is it's not common sense?
And you were like, I don't thinkthere's much common sense left.
But it's true.
The number of times that I'veyou know looked at people's

(31:17):
nutrition plans and they'relike, Yeah, I have enough
protein in my diet.
And I'm like, really?
Isn't it?
And I'm like, send me a fooddiary, and it's like protein
shake.
Listen, we'll come, we'll comeon to whey protein and protein
shakes in a minute, but youknow, some kind of like weird
whey protein fitness-y bunnypancake concoction with you
know, sugar-free maple maplesyrup and cheer seeds and

(31:37):
whatever else goes into theirbreakfast.
There's in like a protein bar attheir snack, and then it's some
kind of, I don't know, likewhatever it is for lunch.
And I'm like, where's the realfood?
And no wonder you are strugglingwith physical hunger.
And it's like, well, I can'tlose weight, you know, my
calories are only like 1200calories.
I'm like, darling, there's not1200 calories there, there's

(31:58):
probably about two and a halfthousand calories there by the
time that we've added on yourbinges, the binge restrict
cycle, etc.
etc.
So I've been saying my entirecareer, you gotta eat real food.
And honestly, I don't know ifyou've ever tried this, but if
you have, for example, I mean,I'm a big advocate of obviously
high protein, 30 to 50 grams ofprotein three times a day.

(32:21):
I mean, these are just generalguidelines that I'll use with
clients.
And I always say, look, a vegandiet is great, just add meat.
You know, if we can have lots offiber, lots of fruits, lots of
vegetables in our diet, this isfantastic.
And I think the food, the newfood pyramid is great.
We're definitely heading in theright direction.
I think, you know, when it comesto like lots of like various

(32:42):
different fats, of course,within moderation, you know, you
don't want to be having like,you know, a full saturated fat
diet, although some people doand they can thrive off it, good
for them.
It's not necessarily what Iwould do with my clients.
I like variety, lots of varietyin your meats, lots of variety
in your vegetables, lots ofvariety in your fruits.
And then, yes, sometimes wewould include things like the

(33:04):
grains, but you know,preferably, I mean, if we're
gonna have carbs like, you know,rice and potato, we can't go too
far wrong with those.
But I think the importance ofthese raw materials, these
building blocks of health.
And I'm not, I'm not justtalking about aesthetics here,
because you know, we're both inaesthetic, but we're both in the
longevity world as well.
And it's very clear to me thosepeople, especially after about

(33:27):
40, and I think 40 seems to bethis pivotal point for a lot of
people, where you see thosepeople who have looked after
themselves and those whohaven't.
And those, and I, and includingin that, you know, people who
have been thin all of their lifeand they may have had a lot of
surgery and on the outside thatthey, you know, they look good
and they might look good onInstagram, but you see them in

(33:49):
the flesh, their skin, theirhair, their nails.
Like these are not, they're notglowing from the inside.
And when I look at people whoare really glowing from the
inside and who have fantasticskin, great hair, good nails.
I mean, we've all got fake nailsnow, but you know, good nails,
but really good, good, strong,right, good, strong elasticity

(34:09):
to the skin.
We we're all eating real food,and this is so important.
This is why we have like a highprotein diet, because we need
the collagen, we need thebuilding blocks in that in order
to be able to generate thecollagen in our skin.

SPEAKER_00 (34:24):
Yeah, I I I you know, you're you're preaching to
the choir.
It's just so hard.
You know, I I do that for mypatients, and it's part of
actually my pre-operativeregimen because I compare
someone undergoing major plasticsurgery or cosmetic surgery as
someone preparing for marathon.
And when you look at the data,the nutritional requirements of

(34:47):
a marathon runner or someonethat is undergoing surgery is
very close, about 70-80% closeto a marathon runner from the
caloric intake and proteindemand compared to the general
population.
So, preparation is key for mypatients, and it's not any

(35:07):
different for your patientsgoing to the gym.
How do you go around teaching?
Because you most of your clientsare women, and women
traditionally aren't big proteineaters.
Something that I've learned thatnow integrating diet into my
regimen for my patients, thatjust like women are not big

(35:30):
weightlifters or more intocardio and all that kind of
stuff, which I want to talkabout a little bit, they also
not big protein eaters.
And it's as if they thinkthey're not supposed to eat much
protein or it's even bad forthem.
How do you how do you uh teachthem or re-educate them?

(35:50):
Because for me it's been a veryuphill battle.

SPEAKER_02 (35:55):
Well, I'm very pleased to say that you know,
now it's becoming trendy forwomen to lift weights.
You know, when I first startedmy career 20 years ago, I think
I was one of very few femaletrainers.
I was certainly very few femaletrainers online, and I think now
a lot more women are getting inthe gym.
There are a lot more, you know,orthopedic surgeons coming out
talking about the importance oflifting because they're seeing

(36:16):
like osteoporotic patients much,much younger.
You know, unfortunately nowwe've got this like this skinny
trend coming back.
And I think, you know, this isthis is this is like doing so
much damage to the work thatwe've done and getting women
healthy, lean, and strong.
And I thought that the myth haddied about, you know, you pick
up a weight and you're gonna getbulky.

(36:37):
I mean, I'm sat here at you know54 kilos and I've been lifting
very heavy weights for the past27 years.
This is as big as I'm gonna get.
And so I think, you know, wehave this myth that, you know,
Pilates makes you long and leanand like lifting heavy weights
is gonna make you bulky.
I'm like, darling, your femur'syour femur, and that ain't
stretching, honey.
So, you know, we really have towe really have to think about

(37:01):
the mechanics.
But what I will agree, what Iwill say here, caveats, what I
will say here is that it isimportant for lifting technique
because I do see some clientswho genuinely have been lifting
weights and they have beenlifting heavy for quite some
time and they don't like theirphysique.
And the reason they don't liketheir physique, I have often
found, is because they've beenimproper exercise selection.

(37:24):
So, for example, they've beendoing like heavy back squatting,
they've got like really bigtraps that their quads are
imbalanced over their glutes andhamstrings.
So, you know, we do have to beappropriate with exercise
selection.
You know, if you don't want athick waist, for example, well,
then stop doing a thousandcrunches because if you're doing
a thousand crunches to get aflat tummy, how do we
hypertrophy a muscle and make itgrow?
Well, we train it.

(37:44):
And so if you want a flat tummy,well, then you've got a diet,
first of all, lose fat, and wehave to get you know, we have to
tone.
If we're gonna use the wordtone, we have to tone, which
means basically building muscle.
So I really feel that these twogo hand in hand, but you know,
the the whole myths aroundtraining are just uh a nonsense.

(38:06):
And I think a lot of women, I Iwill always say this is that,
you know, if you don't want toget bulky, deal with that
problem when you're close tothat problem.
Because going in with thatattitude of, oh my god, I'm
scared to touch a weight, I'mgonna get bulky.
I'm like, it's not the weightsthat are making you bulky, it's
the fact that you're not eatingprotein, you're then physically
hungry, right?
So you you're then dealing withthe binge restrict cycle, and

(38:29):
you've got emotional cravingsthat you need to deal with,
right?
So when we're dealing withcravings, if you want to stop
being bulky, quote unquote, it'sbecause you're eating too many
calories.
How do we do that?
Well, we need to make sure thatyou're physically you've got
satiety, satiation, and we'vegot thermic effective food as
well.
So that's why protein is reallyimportant.
So for physical hunger, and thenof course we deal with the

(38:50):
emotional hunger in knowing whoyou are, what you stand for, and
what you're going in life whenwe do the identity work.

SPEAKER_00 (38:56):
Yeah, I think you talk a lot about cravings, and
that's something that a lot ofwomen are struggling with.
And, you know, I think that'swhere GLPs can help.
They have actually shown tosignificantly help with help
with cravings.
And I think now in 2026, I don'tthink there is a day when

(39:17):
someone comes to my office andthey're not on GLPs.
I can't think of the last daywhere I did it.
Yeah, I don't know how it is inAustralia or rest of the world,
but in the United States, atleast in my demographics, I
would say over 50% of mypatients are on GLPs.
And this is not the patientsthat I put them on GLPs.

(39:39):
They already came in with.
So I think it helps as far asthe cravings, but where it hurts
is when you're on GLPs, you haveless appetite, and you already
were struggling with proteinintake before you got on the
GLPs.
Now you're eating less than youate before.
Now your protein intake.

(40:00):
Intake is even worse thanbefore, which is the very thing
you actually need and need moreon, more of, and especially when
you exercise.
And there's two things thatthese people haven't really
quite understood, or if theyhave understood, they're
struggling with, which isincreasing their protein intake,
where the response is, Well, I'mnot that hungry.

(40:21):
I can't eat that much.
How am I gonna eat a chickenbreast, a burger patty, three
eggs, and a cup of yogurt?
I don't have that much, whichwould be most for most people,
their protein requirements basedon the uh 1.6 to 2 gram per
kilogram body weight.
And that is if they're notexercising.

(40:42):
So when they're exercising, theprotein demands go even higher,
as you know.
And then how do you my challengehas been to motivate them to eat
more, but then the objection iswell, I don't have an appetite.
So GLP ones are great for thathelp with cravings and weight
loss, get them to the finishline maybe sooner, especially

(41:04):
for those who have to lose asignificant amount of weight,
let's say 20 and 30 pounds ormore, but then it backfires.
Have you had that experiencewith your clients and how have
you tackled that problem withGLPs?

SPEAKER_02 (41:20):
Yeah, we I see this all of the time.
And I think there are two issueswith the two major issues with
GLPs.
The first one is that peopletake a GLP and they think it's
like this magic pill, this magicformula that's gonna transform
their body and change theirlife.
Now, in some circumstances, thatis true, but you do end up just
a smaller version of yourself.
And if you're going to take thatapproach, you're gonna be on
this GLP for the rest of yourlife.

(41:42):
Now, there are obviously there,I mean, there were recent
reports come out that you know,if you stop these GLPs, then you
know you're gonna rebound,you're gonna gain all the weight
back and more.
Well, that's what the GLP issupposed to do.
Like the drug is doing its job.
It's like taking a bloodpressure tablet or you know,
trying to lower your cholesteroland taking statin.
It's like they they lower yourcholesterol and they'll lower

(42:03):
your blood pressure whilstyou're on the drug.
And if you stop taking it, youdon't change your lifestyle.
Well, then of course it's goingto rebound.
Like the drug is doing its job,like that's what it's supposed
to do.
So this is not the fault of theGLPs.
And I don't think we should bespreading misinformation of, oh,
well, if you go on a GLP, you'regoing to be on it for the rest
of your life.
That's not true because you cantitrate off.

(42:23):
Likewise, if you stop it and youdon't change your lifestyle,
then yes, you're going to putback on the weight.
That is obvious.
And that is the law ofthermodynamics and that is
science.
Like we cannot get away fromthat.
But the other thing is, is thatI think a lot of doctors, I
would I'd love to discuss thisand have your opinion on it.
I think a lot of doctors aremisinformed when it comes to the

(42:44):
use of GLPs and nutrition andexercise, because a lot of
people, doctors, and patientslook at the efficacy of these
drugs on how not hungry somebodyis.
And actually, when we're lookingat a GLP or how not hungry or
how nauseous somebody is, or thetypes of side effects that like
make you don't want to eat.
Now that's that's really badbecause if somebody's not

(43:07):
eating, their cognition is goingto go down.
Like these are people makinghigh-level decisions in work,
but your energy is going to godown.
You've got the sex drive of acastrated field mouse.
This is terrible news.
Like you feel awful aboutyourself, but yet you're thin.
And so many like women arepaying this price of being thin
and yet feeling absolutely shit.
And that's not how a GLP shouldbe used.

(43:28):
A GLP should be used with,again, minimal effective dose,
proper doctor education onactually, it's not about how not
hungry the person is.
You should still be able to behungry on a GLP.
And we need to get away from it.
This is where we need to work ona psychology of somebody.
It's okay to be hungry.
You shouldn't be afraid of beinghungry.

(43:49):
It's normal to have aphysiological response of when
you wake up in the morning, youare a little bit hungry.
Great, we're going to fuel youwith a high protein breakfast.
So my approach is that quite alot of clients come to us,
they're on a really high dose ofthese GLPs, exactly as you've
explained.
They're not hungry, strugglingwith their protein intake,
struggling with their foodintake in general.
Or they're having like shittyproteins, like these, like these

(44:11):
yoga yogurt pots, and they'vegot like 15 grams of like
protein.
I'm like, that's relationship.
What is up on it?
That's just gonna stake intoyou.
It's terrible, right?
It's terrible.
That's not gonna get your facelooking good.
That's not gonna get your bodylooking good.

SPEAKER_01 (44:23):
Yeah, no, it's not good.

SPEAKER_02 (44:24):
And so we try to just like titrate the dose down
to a minimal effective dosewhere somebody is feeling
natural hunger, but we whilstworking in identity in the
background and the emotionalcravings, because unless we deal
with, remember, the mental,emotional, spiritual, energetic
bodies as well as the physicalbody, we're still going to be

(44:44):
having this problem and it'sbeing masked by super high dose
GLPs right now.
So bring down the dose.
Let's use GLPs.
I think they're, you know,they're I do think they're
overused, but I also thinkthey're a wonder drug in the
same sentence.
So contact dependence.
So, you know, if you're a doctorlistening to this and you're
prescribing, like use theminimal dose whilst educating

(45:06):
your client that the efficacy ofthis drug is not based upon how
not hungry you are, how nauseousyou feel.
What often happens when we getthe dose right is that we get
enough protein in.
So we're we're satisfyingphysical hunger, we're managing
the emotional hunger with theidentity and a mindset work.

(45:26):
But what the GLP does is justturn down the food noise a
little bit.
It just manages that dopamineresponse, that addictive thing
around food, and you start toenjoy life instead because it
gives it then frees up yourbrain space to add more into
your life.
So rather than focusing on Ijust don't want to be fat
anymore, I don't want to feellike this anymore.
Oh, the habit was usually afterdinner I'll have a bowl of

(45:49):
whatever it might be, your foodof choice, that noise isn't
there anymore.
You just forget about it, youjust immerse yourself in life.
So that's where I think the prosand the cons um with with Jeff.

SPEAKER_00 (46:00):
You know, you know, you are so much ahead of the
doctors out there.
I think because you have yourperspective is from a fitness
and health standpoint.
I will tell you the truth aboutGLPs as someone that prescribes
GLPs, and I'm gonna drop thisbump and I'm probably gonna get

(46:23):
a lot of shit for it.
But the problem is our medicalsystem, especially as it come
pertains to patient education.
Unfortunately, our medicalsystem doesn't allow us, is not
designed for educating thepatients, but rather designed

(46:48):
again for quick fixes to give aprescription, and we are thereby
enabling the patients that arelooking for shortcuts in
perpetuity.
It's almost like we are the partof the problem in creating new
habits for the patients bygiving them a quick fix, and

(47:11):
GLPs is a classic example.
Let me explain.
So a patient comes, they want tolose weight, but they don't just
want to lose weight, they alsowant to be healthier.
So we kind of hide behind thecurtain of, yeah, GLPs have all
these health benefits, but weignore the fact that if we don't

(47:32):
educate the patients properly,don't put them on a proper
nutrition and fitness program atthe same time, not only are we
enabling that behavior, thequick fix behavior, but we're
also causing more harm to thepatient potentially by losing
muscle mass, not managing thebehavior.

(47:55):
Like you said, now the patienthas to be on GLPs in perpetuity
because we haven't even used theopportunity in working on
behavioral changes, in educatingthem about diet and nutrition
and how to exercise, how tobuild muscle.
So then, therefore, of course,studies will show that over 70%

(48:16):
of patients will rebound afterthey come off of GLPs.
It's the same way as if you stopworking out, you know, you see
all these top athletes.
You know, best example isMichael Jordan.
In his peak, he had only 3% bodyfat.
I mean, it's not as good as you.
I think you have zero body fat.
And for those of you who don'tbelieve me, just go check out

(48:38):
the real Rachel Godfrey onInstagram and you know what I'm
talking about.
But Michael Jordan had 3% bodyfat, but you look at him now, I
mean, he has probably 20, 25%body fat.
Why is because he abruptlystopped working out, and of
course, his metabolism mighthave changed, but also it has to

(48:59):
do with diet.
I mean, there's not a time youdon't see him with a glass of
scotch and a cigar hanging outon his yacht, and I'm sure he
doesn't play basketball sevendays a week.
So you stop something abruptly,of course, you're gonna gain
weight.
And the same thing with GLPs,the same thing with going to the
gym.
So there has to be a behavioralmanagement, a consistency, and

(49:22):
just change of just poor habitsinto good habits in combination
with prescribing GLPs.
The problem is in the healthcareindustry, in medicine, not only
do we have the time, we don'ttake the time to explain these
things, but also, moreimportantly, most physicians

(49:43):
just look at them.
They're not the fittestthemselves.
So, in other words, they theydon't even understand these
things about nutrition, health,and fitness themselves unless
they're a health buffthemselves.
And so that is part of theproblem.
And prescribing, I havecolleagues, they say, yeah,

(50:05):
patients should be on GLPs forthe rest of their lives.
I'm like, why?
You know, why can't we use lowerthe dose so we don't enable
them?
We we teach them that, hey, it'snot just the drug, you have to
do other things too, which isexercise and nutrition.
Hold them accountable, not makeit too easy, not to torture

(50:28):
them, but just to do it theright way.
I mean, didn't we say first dono harm?
Well, what where why why why isthat falling off the wagon
suddenly?
So I think that's the problem.
Hopefully, now with socialmedia, even healthcare providers
or internet healthcare providerslearn more about this stuff.

(50:49):
Just like myself, you know, myinterest came, and I was always
interested in fitness, but myinterest in health and wellness
came because I ended up when Iturned into my when I got into
my 40s, things changedhealth-wise.
You know, aches and pains that Ididn't have, uh, puffiness,
tiredness, fogginess, all ofthose things started creeping

(51:12):
in.
And that's why I started lookinginto, and that's why I know what
I know today.
Otherwise, I didn't learn thisin medical school.

SPEAKER_02 (51:20):
Right.
And so, like everything I'vetalked about today, I've been my
own guinea pig and I've learnedthrough experience and clients.
So, I mean, one of the thingsthat you said before we started
is that you know you're veryevidence-based.
Like I would say that I'mevidence informed, but I'm not
necessarily evidence-based.
A lot of what I do is different,right?
Because I'm not prescribed, I'mnot a prescriber.

(51:40):
And so I can be evidenceinformed, but I'm not
evidence-based.
And the reason I'm evidenceinformed, I mean I'm aware of
the evidence, but I also use itmy intuition and my experience
in 20 years in this industry.
And so, you know, when I'mdealing with like nutrition and
training, it's a little bitdifferent, right?
I don't, I don't, I can look atthe the data.

(52:03):
And and in what I do, if I'mwaiting for data to to tell me
I'm right in doing something, Ithink I'm gonna be behind the
behind the ball because what Ido sometimes is based off
experience and intuition.
And I mean, I can't teach that,but that's where I think that
the gray areas.
And I think there needs to be,and I would love to have more
collaboration between you knowthe fitness industry, especially

(52:24):
the educated side of the fitnessindustry and the wellness
industry and longevity and themedical industry, because I'm
like I've got so many of my bestfriends are doctors, right?
I went to physio, I'm I'm aphysio, so you know, in med
school, I had lots of doctorfriends, and you know, in now
I'm very close with so many ofyou in the medical field.
And you know, you it you've gota really tough job because you

(52:46):
don't have time with patients.
Like I have time with myclients, and I can I have long,
long conversations with myclients, and it's something that
you know, I I do have to partnerwith with medics because I need
to we need things prescribedsometimes.
And so we've got very closerelationships with with doctors,

(53:06):
and I think that if we can havethat partnership, then it's su
then I think we can do a I don'tthink we can do it alone.
I think this is this is amultidisciplinary thing to
really improve the health of ofeverybody.

SPEAKER_00 (53:19):
100% well said, and that's something I do.
I collaborate a lot with myfitness colleagues, and you
know, thank God for technology.
We have apps and everything, andsomething you you have made a
created a built a businessaround and helping so many
people at scale, which you know,only 10 or 20 years ago, it was

(53:40):
it would have been impossible.
Now, how much time do we have?
I know you have a hard stop,right?
Is this your hard stop?

SPEAKER_02 (53:47):
10 minutes.

SPEAKER_00 (53:49):
10 minutes.
So just so to close up, we'll dosome rapid fire questions.
Let's do it.
And I think that'll be reallyfun to close this.
And we might have to do anotherone because normally my podcasts
are uh longer.
So I'm gonna just do rapid fire.
I'm gonna start the sentence andyou're just gonna finish it.

(54:12):
Cardio doesn't build an amazingphysique.
Okay.
Women over 40 should train forblank, not just for blank.

SPEAKER_02 (54:28):
You should train for strength and health, not just
for aesthetics.

SPEAKER_00 (54:33):
Love that the scale lies when you're building blank.

SPEAKER_01 (54:44):
The scale lies.

SPEAKER_02 (54:46):
Ooh, see this is a so this is a hard one for me
because it requires context, butI'm not allowed to provide
context here.
So I'm just gonna go to thecode.

SPEAKER_00 (54:53):
Context is body composition.
The context is body composition.

SPEAKER_02 (55:00):
Okay, so in a context the scale lies when it
comes to body composition.
However, we should be on adownward trend if you're on a
fat loss plan, because I thinkwhat a lot of people have been
sold is that oh, well, if you'regoing to the gym and building
muscle, then you know it's okayfor the weight to stay the same.
That is not true.
You're not losing fat.

SPEAKER_00 (55:20):
Got it.
So another one stress plus highinterval uh intensity training
and low calories equal.

SPEAKER_02 (55:32):
An absolute clusterfuck.

SPEAKER_00 (55:37):
Love it.
Can you can you quickly explain?
Because I don't think we talkedabout it uh uh too much, just
very briefly in like onesentence or two sentences.

SPEAKER_02 (55:48):
Yeah, so what happens is uh you know you
you're already like swimming inthis sea of cortisol, but
basically meaning like you'vegot like dysregulated cortisol.
Like cortisol is not bad.
Everybody thinks, oh my god,I've got high cortisol, it's
such a bad thing.
It's not bad.
Like cortisol is an amazinghormone, it's your up in energy
hormone.
But when it's dysregulated, thenwe've got a problem.

(56:09):
And so sometimes I say swimmingin a sea of cortisol, meaning
that you've got a dysregulatedpattern.
And what happens is if we add inhigh intensity cardio on top of
that, it really just burns outyour adrenals because you know,
you're going in, you're doingthis high-intensity stuff, it
feels good, right?
Because you're getting theseendorphins going, but you're
also getting your adrenalinegoing, can kind of like fry your
adrenals.

(56:30):
So that's why I say unless we'vegot somebody who's regulated in
their nervous system and intheir hormones, like
high-intensity cardio probablyisn't the best thing to be
doing.

SPEAKER_00 (56:40):
I think that's the biggest problem for uh most
women, and I'm I hope that willchange soon.
Next question The victim storysays blank, the victor story
says blank.

SPEAKER_02 (56:56):
The victim story says everyone else is to blame.
The victor's story says it isnot my fault, but it is my
responsibility.

SPEAKER_00 (57:12):
If you want to feel younger, stop chasing blank and
start building blank.

SPEAKER_02 (57:21):
If you want to feel younger, stop chasing.
This is a hard one.
You don't want if you want tofeel younger.

SPEAKER_00 (57:36):
The context is health, wellness versus quick
fix.

SPEAKER_02 (57:41):
Yeah.
So if you want to feel younger,stop chasing taking life so
seriously.
Stop chasing and stop takinglife so seriously.
And what was the second half ofthat?
And start building and startbuilding a life of alignment and

(58:02):
a life that you love based on ahealth conscious identity.

SPEAKER_00 (58:07):
I love that.
That is the best advice.
And uh last question the bestfat loss strategy after 40 is
actually blank.

SPEAKER_01 (58:21):
It is actually so easy.
Right?

SPEAKER_02 (58:28):
It is it is doing the basics.
Yeah, it's doing the basics thatI talk about for free all day
long.
If you come on to my Instagram,or if if somebody comes onto
your Instagram and and actuallydo what we tell you to do, which
is eat 30 to 50 grams.
If you do nothing else fromthis, if you do nothing else and

(58:51):
you just eat 30 to 50 grams ofprotein three times a day, you
build your meals aroundvegetables and fruits with your
30 to 50 grams of protein, youdo 10 to 15,000 steps every
single day, you sleep eighthours a night, right?
And you fix the psychologicalhabits that are keeping you
stuck.
Hey, presto, you'll have a bodytransformation and your life
will turn upside down in all ofthe best ways.

(59:13):
But the problem is people don'tdo that, they think it's too
easy.

SPEAKER_00 (59:17):
I love that.
And I think for any one of youwho wants to learn more about,
just go check out Rachel'sInstagram.
It's at attheraachelgottfreed.com.
And I could tell you the reasonwhy I invited you on my podcast
is because when I stumbled onyour page, I don't know how, I

(59:38):
mean, it's it's my algorithm, Iguess.
Your your feed is so motivatingthat I love going on it and just
listening to your 20, 30 secondclips.
And I get juiced and amped up,and I forget about all the
negative thoughts, and it'salmost like Apollo.

(01:00:00):
Creed trying to motivate Rockyto train for his next big fight
and getting in his face andtelling him the things he
doesn't want to hear.
It's one of the most motivatingmotivating and transformative
pages.
So I highly recommend you to geton there if you want to learn
more.
If if you want to have a coachthat can literally help you

(01:00:20):
transform your body, and if youdon't believe me, just go on
there, just look at her body,and then you will understand
what that means.
So thank you so so much, uhRachel, for coming on.
I will definitely have to haveyou on again.
Uh and um thank you for all youdo, and I'm really looking
forward to collaborating.

SPEAKER_02 (01:00:41):
Thank you so much.
So, like you're you're so kind,your words mean a lot because
you know sometimes it falls ondeaf ears, and I really, really
appreciate that.
So that's all I want to do.
We've got a mission to changethe lives of a million women
through health and fitness.
So thank you so much for beingpart of it and um having me as a
guest on the show.

SPEAKER_00 (01:01:01):
Alright, everyone, episode's over.
I hope you enjoyed the show, andI hope uh Rachel got you good
insight on lots of tips onhealth, wellness, fitness,
weight loss, and more.
If you enjoyed the show, pleasedon't forget to leave me a
review on Apple Podcast orcomment on Spotify and just

(01:01:24):
share it with anyone that needsto hear this.
Thank you very much, and untilnext time, bye bye.