Want to burn fat? Eat more protein. Want to build muscle? Eat more protein. Want longer, fuller hair? Eat. more. protein.  If you’re the person who feels like they are doing everything “right” to see results, but you’re not getting anywhere, this episode might give you the answer you’ve been searching for. In today’s episode of Diet Starts Never, we will be discussing: The power of protein to boost your metabolism & lean out for good How to calculate your protein goal  Tips to optimize your nutrition so you can reach your long term goal I mentioned in the episode I have a free quick guide to protein. You can click here to download it right now! Be sure to follow me on instagram and tik tok for more tips to optimize your nutrition & for actual examples of what eating high protein meals looks like If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇 Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

On todays episode of Diet Starts Never, I am introducing you to one of my long term clients, Antionette. Over the last 3 years, Antoinette lost 40 pounds, started going to the gym, healed her relationship with food and was able to maintain a new lifestyle all while enjoying a busy social life and traveling frequently! I asked her to come on this podcast episode because she has a unique perspective towards weight loss. She has been on the other side where she used to struggle and think she was never going to change. She has made it out stronger and better than ever! If you are struggling with weight loss, listen to Antionettes story because I think she can really motivate you to look at the bigger picture and think long term. If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇 Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

Happy Valentines Day! If theres one thing about me, I LOVE love. Self love, romantic love, family love, any kind of love brings me joy. One thing about love is it brings people very close together. We get to build lives with our partners and grow close to loved ones. As this comes with many joys, it can also be difficult in some areas! Reaching your health and fitness goals is hard, but it's even harder when you feel like you don't have the support of your partner or loved ones. In this episode, we explore the challenges and rewards of navigating different fitness journeys within a relationship. I'll share practical tips on communication, offering and receiving support, and building a healthy dynamic that fuels both individual and shared goals. Join me as we celebrate the power of partnership and discover how love and support can be the secret weapon to achieving your dreams! If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇 Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

Being bloated is one of the most common issues among Americans and guess what? It is NOT normal to feel bloated all of the time. Not only is bloat a sign of negative biofeedback (your body communicating with you), but whatever is causing the bloat can cause long term issues as well. Other common digestive issues, such as constipation and diarrhea, are related to bloat and also should not be something happening to you on the regular. Now let's take your fat loss goals into consideration: your body may NOT lose fat if its digestion is off because that means your body is not at prime health. In todays episode we’re going to cover: The role of the digestive system and how to optimize your own digestion How bowel movements play a role in digestion and bloat Common causes of bloating that you may be missing Interventions for improving digestion and bloating If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇 Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejoWork with me: https://www.racheljocoaching.com/link-in-bio

Whether your goal is to lose weight, build muscle, get stronger or just to be healthier, you need to make sure your body's baseline is covered. This means before asking your body to change, you need to make sure its getting enough of what it needs to live. I know you want to get toned, be lean or just be super strong, but you will not get anywhere successfully without mastering these five habits. I am here to provide a sustainable, science based approach that not only gets you results, but helps you live a long, healthy life. In todays episode we’ll cover: The 5 top wellness focuses Tips to thrive in each area If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇 Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

Ever feel like carbs are the forbidden fruit of the weight loss world? You're not alone! In this episode, we're ditching the carb shame and exploring the truth about these essential nutrients. Join us as we debunk myths, uncover the science behind carbs, and learn how to build a nourishing relationship with food. In this episode: The Fad Trap: Unmasking the allure and downsides of trendy low-carb diets, from Atkins to Keto. Friend or Foe?: Demystifying carbs, diving into different types (simple vs. complex), and understanding their crucial role in energy, blood sugar, and gut health. Building a Nourishing Relationship: Learn practical tips to embrace the right carbs for your body, overcome carb fear, and listen to your body's hunger cues. We’re going to ditch the shame, celebrate all food groups, and cultivate a joyful, balanced relationship with eating. If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇 Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

This is NOT your typical “New Year, new you” episode because I don't believe New Year Resolutions get results. This is a strategic, goal setting, guided episode that will help you achieve any goal you set and are willing to work towards! A dream is just a dream if it's not written down. A goal on the other hand, is written, planned, and strategic. One of the biggest problems I see when someone sets a goal is that the goal is too vague and general. For example, saying you just want to lose weight without knowing how much or what you’re going to do everyday to do it won’t get you results. PLANNING will get you results! Grab your journal and block out at least 30 minutes to complete this step by step guide to reaching your goals this year! If you learn something in this episode, please share it with a friend or post it to your instagram story and tag me 😇 Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

What are you leaving in 2023 and bringing to 2024? Before trying to move forward and accomplish new goals, it's crucial to take the time to review your accomplishments and struggles from the last year to learn how to improve moving forward. Reflection is a key tool of personal development that can help you achieve more of what you want and less of what you don’t want. We're going to confront the lows and celebrate the highs! This episode is designed to be a follow-a-long journal session! I do not want you to do this while driving because you’ll get the best results when putting a pen to paper.  Next weeks episode is going to be about resetting and planning for the new year. So cozy up in a comfy spot with a cup of coffee or tea, your journal & your favorite pen!  You can listen to last years New Year episode here: Why I don't set New Years resolutions If you learn something in this episode, please share it with a friend or post it to your instagram story and tag me 😇 Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

I am so excited for you to meet Rae Kraft, a Somatic Breathwork coach who helps women ease anxiety and improve their life. Rae specializes in trauma informed Somatic Breathwork and helps you learn to regulate your nervous system through a facilitated breathwork experience. Breathwork is used to help release, heal and see different trauma that might be stored in your body. Rae provides a unique approach to navigating anxiety and helps you learn to enjoy the process by helping you look forward to what is on the other side of something that was once so challenging and realizing that there is another way. Rae wants everyone to know that we are not our limitations or our past and we get to create who we are. As someone who struggles with anxiety, I learned so much from chatting with Rae and cannot wait for you to learn from her! Here’s how you can connect with Rae: Work with her: https://www.rachelekraft.com/ Follow her on Instagram: https://www.instagram.com/raethesomaticcoach/ Follow her on TikTok: https://www.tiktok.com/@raethesomaticcoach Listen to her podcast: https://podcasts.apple.com/us/podcast/the-raediant-life/id1700871094 Breathe easy free e-book: https://www.rachelekraft.com/breatheeasy If you learn something in this episode, please share it with a friend or post it to your instagram story and tag me 😇 Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

As somebody who has been chasing a fat loss goal majority of her adult life, it feels really good to be able to take a break on fat loss and just focus on eating intuitively. I would not be able to do this in a healthy or sustainable way if I did not take the time to build a really healthy relationship with food and teach my self how to eat for my body. I was able to do this through tracking macronutrients and learning about food as something that fuels me, not something that makes me fat. In today's episode, I am going to give you the steps I took to be able to eat intuitively while maintaining the best physique of my life! If you learn something in this episode, please share it with a friend or post it to your instagram story and tag me 😇 Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio Email me: Hi@racheljocoaching.com

Are you wondering if you can actually reach that weight loss goal you’ve been chasing majority of your adult life? If yes, this episode is for you!  I am interviewing one of my long term clients, Breanna, about the progress she’s made while working with me. Bre came to me with a big weight loss goal and after trying all different ways to lose the weight, but never able to actually keep it off, she was scared to invest in her health. Bre quickly proved herself wrong when she saw massive results in the first 4-8 weeks on the custom plan I gave her. She was faced with MANY challenges over the past year of our time working together and has come out on top, every single time.  I asked Bre to record this episode with me because of her resilience and new mindset towards health & fitness. I think her story can inspire anyone who may be in a similar position as she was not too long ago.  If you learn something in this episode, please share it with a friend or post it to your instagram story and tag me 😇 Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

You guys…I owe you an apology. I’ve been MIA on this podcast & I’m so sorry! BUT I’m back with new intentions for this podcast. I’ve been holding back on recording episodes because I wanted to bring a more entertaining & exciting approach to you. I’ve covered A LOT of nutrition, fitness & fat loss education on this podcast so its time to spice things up. The new goal is overall wellness & lifestyle! Get ready for lots of exciting guests with a wide variety of topics!  ALSO- We’re on Youtube now! If you prefer to watch the episode, click here to view it (make sure to subscribe to my channel).  On today's episode I’m diving DEEP into how I manifested my dream man, the exact steps I took to do it, how I maintain my dream life & action steps for you to do the same. I am no expert in this topic. I am simply sharing MY experience (which in my opinion, is actually pretty incredible😝) & what worked for me! p.s. this is episode 32, not 31 as stated in the video 😅 In the episode I talked about some videos. Here are the links:The MeetCutesNYC video:  https://www.instagram.com/reel/CwLpMqstQFX/ My TikTok video on how I manifested my dream man:  https://www.tiktok.com/@rachiejo/video/7270528027505741099 If you enjoyed this episode or learned something from it, please share it with a friend or post it to your instagram story and tag me 😇 Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejoWork with me: https://www.racheljocoaching.com/link-in-bio

I've said it before & I'll say it again: SLEEP COMES FIRST, ALWAYS! Whether you are trying to lose fat, built muscle or just feel good, this needs to be your number one focus. People with sleep deficiency have a greater risk of heart or kidney disease, high blood pressure, obesity, & so much more (explained in the episode). I am setting you up with the science behind sleep so you know the importance of prioritizing it & then giving you all of my top sleeping tips! If you learn something in this episode, please share it with a friend or post it to your instagram story and tag me 😇 Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

We have been told if you have a negative body image, to change your body & it will fix your body image. Unfortunately that is NOT the answer. It is time to increase awareness and change our approach to overall health & wellness. As a health & fitness professional, I encounter so many people who struggle with disordered eating, body image & yo-yo dieting. In addition, there are many health & fitness professionals who don’t know how to properly support someone who struggles in that area because it is out of our scope of practice. Randi Zimmerman, LCSW-R, CEDS-S, is the founder & lead therapist at the group therapy practice, The Time Is Always Now Therapy Group. Randi & her team of incredible therapists see all ages & genders as well as treat all issues. They have a specialty in eating disorder treatment & recovery. Randi has seen from a first hand view how the attention on weight loss has harmed the well-being of so many people. She believes that the overvaluation of appearance of the body and the measurement or judgment of a person based on their size & shape is what leads to weight stigma which in return, leads to fat phobia. This not only creates unrealistic & unhealthy expectations of ourselves & the feeling of “not good enough” from a very young age, but also can cause medical inequity as well as other health-harming disorders.  My goal is to be the best health professional I can be. I want to help you reach your goal, but I want to help you live a really long, healthy life most importantly.  I asked Randi to create this episode with me to raise awareness for everyone, specifically health & fitness professionals, on what signs to look out for & how to help somebody who is struggling. More importantly, I want her to help you learn to love yourself a little bit more. We ask you to please share this episode with your community to spread awareness & help someone who may be struggling. If you are a health & fitness professional, please share this with your clients & network. RESOURCES How to work with Randi Zimmerman: Visit her website www.thetimeisalwaysnow.group or email her directly at randiz@thetimeisalwaysnow.group Eat-26 self assessment questionnaire that measures symptoms and concerns characteristic of eating disorders. You can take the self-test here: https://www.eat-26.com/ The Health At Every Size movement is a framework for care that supports people of different body sizes and shapes to adopt healthy behaviors and attitudes without focusing on weight or weight loss. It is based on the principles of weight inclusivity, health enhancement, respectful care, eating for well-being, and life-enhancing movement. It challenges the weight-centered approach that often stigmatizes, discriminates, and harms people who do not conform to the thin ideal. It also recognizes that health is influenced by many factors beyond individual control, such as socio-economic status, race, gender, sexual orientation, age, and other identities. Learn more here: https://asdah.org/health-at-every-size-haes-approach/ Intuitive Eating Book: https://amzn.to/3EBRRf5 Intuitive Eating Workbook: https://amzn.to/3EEMMTa Recovery Record is a secure and evidence-based application that has been evaluated in clinical trials and is available to Optum/UnitedHealthcare members and their care teams to support eating disorder treatment and recovery. Learn more here: https://www.recoveryrecord.com/ Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

What you do in the morning sets your tone for the entire day. If you rush out the door or consume a negative instagram post first thing in the morning, it can leave you in a negative state of mind the entire day. You may feel cranky, anxious or just can't wait until the day is over. Now imagine if you started your day with intention & spent some time putting yourself into a positive state of mind. You'll feel energized, happy & prepared. Having a morning routine that you enjoy can increase productivity & set you up to be the best version of yourself that you & your loved ones deserve to have you show up as, every single day. This is an interactive episode. I am going to walk you through 9 very specific steps to create a routine you're obsessed with. Grab a pen & paper because you're about to better your life. Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

I'm going to walk you through everything I eat in a day and why I eat it as well as what some of my daily routine and habits look like. There are a lot of tips for you in this episode that will help you find your way in your healthy lifestyle!  REMINDER: This is MY routine. What works for me, might not work for you and that's okay! BUT I have found a really great way to balance my goals with my lifestyle and would love for you to be open to trying something new. If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 🤍 Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

The final part of this 2 part episode is all about FITNESS supplements! I am giving you a crash course on what different types of protein, BCAAs, EAAs, creatine, pre-workout/pump formulas and electrolytes do for your body, my personal experience with them and if it is worth it to take them. I even talk about the one supplement you should AVOID AT ALL COSTS! I recommend listening to part 1 before this. Here are links to some of my favorite supplements and ones I suggest to my clients: PROTEIN POWDERS My favorite chocolate whey protein: https://amzn.to/3OBPMFGWhey protein isolate: https://amzn.to/3Yf3X6MMy favorite vegan protein powder (Pro tip: buy the blueberry muffin and make a PB & J protein shake): https://amzn.to/43SA6ST Collagen protein for hair, skin, nails & joints https://amzn.to/44MPyRF EAAs https://amzn.to/3OBo7oj CREATINE https://amzn.to/44Q7Mlk ELECTROLYTES Sugar free individual packets https://amzn.to/3Yj14ldElectrolyte powder https://amzn.to/3OepTKJ Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

There is so much overwhelming information on supplements out there and I don't blame you for being confused about where to start! In this episode, I discuss the basics of supplementation and whether or not they are worth the hype. I talk about the different types of supplements, how to choose the right ones, and how to be sure that you are getting a quality product while avoiding scams. I  also share some of my personal favorite supplements and why I take them. The goal of this episode is to help you to make informed decisions about whether or not to supplement your diet.  I reference some websites, books and supplements that I take and you can find them all linked here: -Examine.com is the largest database of nutrition and supplement research on the Internet. -Iodine Book by Dr. Brownstein https://amzn.to/3Kf7Zq0 -Magnessi-om for sleep support https://amzn.to/47jFsJV -Liposomal Vitamin C for immune support https://amzn.to/43Ke58P -Super hair for hair health https://amzn.to/3DwmdyY -Collagen for hair, skin, nails & joints https://amzn.to/44MPyRF

Guilt is something that everyone struggles with, especially when trying to reach a physique goal and better your life. What if I told you that a change in perspective can help decrease the guilty feeling you get after eating pizza or missing a workout? In this episode I am going to share my perspective when it comes to guilt and how I believe it is holding you back from reaching your goals. I am going to give you some helpful tips and send you off with homework that will bring you one step closer to reaching your goal. Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejo Work with me: https://www.racheljocoaching.com/link-in-bio

You’re focusing on the wrong thing in your fat loss journey…You're focusing on your symptoms instead of why you're experiencing them in the first place! It's important to acknowledge your symptoms, but those aren't the answer. The answer only comes from digging deep into the root cause of your problems. That means asking yourself... "What's causing my bloat?" "Why do I have so much trouble losing weight?" "What's making me feel tired all of the time?" Only once you've asked yourself these questions will you find the answer. And finding the answer has you one step closer to the solution! You deserve answers for all your symptoms. You deserve to feel amazing, no matter how old you are or what your body is going through. On today's episode, I am sharing the 5 hormones that affect fat loss and what you can do to balance them naturally to get you feeling and looking amazing. Click here to download my free guide to hormone health & fat loss Follow me on instagram: https://www.instagram.com/rachiejo/ Follow me on Tik Tok: https://www.tiktok.com/@rachiejoWork with me: https://www.racheljocoaching.com/link-in-bio