FitBodySecrets

If you keep trying to stick to the plan but you can't seem to stop impulsive eating decisions - this episode is for you. Set up a 1:1 nutrition assessmenthttps://forms.gle/j7TdLrEfbVsMPKPt8Follow me on instagram:https://www.instagram.com/cherylnasso/Join my free group:https://www.facebook.com/groups/294530606718030

GLP-1 medications like Ozempic, Wegovy, and Tirzepatide are becoming increasingly popular for rapid weight loss - but are they the right solution for active women who care about body composition, strength, and long-term sustainability?In this episode, we break down what these medications actually do, who they’re designed for, and the potential risks that often get overlooked - especially for women 35+ navigating fat loss, performance, and hormone changes.This is not about fear or judgment- it’s about understanding the full picture so you can make informed decisions about your body.What You’ll Learn in This EpisodeWhy GLP-1 medications are so appealing for fat lossWhat these drugs actually do in the body (and what they don’t do)Who truly benefits most from GLP-1 medicationsThe difference between adherence vs dependenceThe risk of muscle loss during rapid weight lossHow under-eating can negatively impact performance and recoveryWhy many women experience rebound weight gain after stoppingThe return of hunger and food noise post-medicationThe difference between correlation vs causation in hormone and inflammation improvementsWhy appetite suppression doesn’t replace the need for nutrition and behavior skillsThe long-term sustainability and financial considerations of GLP-1 useWhen these medications can be helpful (when used appropriately)Key TakeawaysGLP-1 medications do not directly burn fat—they reduce appetite, making it easier to maintain a calorie deficitWithout intentional strength training and adequate protein intake, muscle loss is a real riskMany of the “benefits” people report (better hormones, less inflammation, more energy) are largely due to weight loss itself—not the drugIf no sustainable habits are built, coming off these medications often leads to rebound weight gain and return of food noiseLong-term success comes from building skills—not relying on appetite suppressionWho These Medications May Be Appropriate ForIndividuals with Type 2 diabetesThose with obesity and significant metabolic dysfunctionIndividuals struggling with severe food noise or binge eating patternsFor others—especially active women focused on body composition—there may be more sustainable and effective long-term approaches.References & ResearchWilding JPH, et al. (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine.Jastreboff AM, et al. (2022). Tirzepatide Once Weekly for the Treatment of Obesity. New England Journal of Medicine.Weinheimer EM, Sands LP, Campbell WW. (2010). A systematic review of the effects of weight loss on lean body mass in older adults.Murphy CH, et al. (2014). Higher protein intake preserves lean mass during weight loss in older adults.Hall KD, et al. (2016). Persistent metabolic adaptation following weight loss and implications for weight regain.

In today’s episode, I’m breaking down the key things I recommend tracking for anyone who wants to improve their body composition, hormonal health, recovery, and overall performance.Tracking the right data allows you to identify patterns in your nutrition, training, and recovery so you can make informed adjustments without feeling like you constantly have to start over.Instead of guessing or reacting emotionally to changes in your body, you’ll learn how to use simple metrics to better understand what your body needs and how to create sustainable progress over time.If you’ve ever felt overwhelmed by what to track—or worried about becoming obsessive with data—this episode will help you focus on the metrics that actually matter.For access to my course (mentioned in the episode) - email me at [email protected] a nutrition consult https://api.leadconnectorhq.com/widget/bookings/free-coaching-consult-1Follow me on instagram: https://www.instagram.com/cherylnasso/Join my private community: https://www.facebook.com/groups/294530606718030

if you are a female CrossFitter - trying to find the right approach to nutrition without tanking your workouts and recovery can be a challenge. In today's episode, i breaking down the exact step you need to take to drop 10-15 pounds of fat before summer and actually maintaining it this time. if you are a female CrossFitter - trying to find the right approach to nutrition without tanking your workouts and recovery can be a challenge. In today's episode, i breaking down the exact step you need to take to drop 10-15 pounds of fat before summer and actually maintaining it this time. Book a nutrition consult https://api.leadconnectorhq.com/widget/bookings/free-coaching-consult-1Follow me on instagram: https://www.instagram.com/cherylnasso/Join my private community: https://www.facebook.com/groups/294530606718030

Is fasting actually helping your hormones and recovery - or quietly making things worse?In this episode, I break down the science behind fasting, autophagy, and inflammation for women 35+ who train hard.You’ll learn:What autophagy really is (and what actually triggers it)Why calorie restriction — not just skipping meals — drives most of the researchHow fasting impacts cortisol and recovery in high-intensity trainingThe difference between correlation and causation in inflammation claimsWhen fasting can be strategic - and when it becomes under-fuelingIf you’re a female CrossFitter over 35 trying to lose fat, support hormone balance, and improve recovery, this episode will help you understand whether fasting fits your lifestyle ... or if better fueling and stress management will get you further.Because for most active women, the solution isn’t more restriction ... it’s smarter structure.Book a nutrition consult by CLICKING HERE Follow me on instagram: https://www.instagram.com/cherylnasso/Join my private community: https://www.facebook.com/groups/294530606718030

Are you a 35+ female CrossFitter struggling with fat loss, belly fat, or feeling “stressed out” despite consistent training?In this episode, I break down the truth about cortisol, high-intensity training, and hormone balance for women over 35.Book a nutrition consult by CLICKING HERE Follow me on instagram: https://www.instagram.com/cherylnasso/Join my community: https://www.facebook.com/groups/2945306067...

If you feel like you keep starting over, this episode is for you. Most high-achieving women assume the problem is discipline.So they try harder. Push more. Tighten the plan. Start again. But the truth?You don’t lack discipline.You lack clarity, predictability, and strategy.And without those three things, even the most driven women end up:following feelings instead of factsjumping between planscomparing themselves to everyone elseworking incredibly hard… with little progress to show for itIn today’s episode, I’m breaking down:Why “just try harder” keeps failing womenThe biggest mindset shift between chasing fat loss and living leanWhy fat loss should be a temporary phase — not a lifestyleHow to build a plan that actually creates consistency, confidence, and resultsBecause your body is forever. Fat loss is just a phase.And when you finally understand that…everything changes.If you’re ready to stop starting over and start building a clear path forward, this episode will show you where to begin.Schedule your free nutrition consult by clicking the link HERE https://api.leadconnectorhq.com/widget/bookings/free-coaching-consult-1Follow me on instagram: https://www.instagram.com/cherylnasso/Join my community: https://www.facebook.com/groups/294530606718030

In today’s episode, we’re talking about one of the most confusing topics in nutrition: calories.If you feel like:Online calculators never feel accurateYou’re “supposed” to be eating a certain numberYou compare your intake to other women’s what-I-eat-in-a-day videosAnd you still aren’t seeing results…This episode is for you.Because the biggest mistake most women make with calories isn’t choosing the wrong number - it’s looking for external validation instead of learning their body’s internal needs.We’ll talk about:Why calorie calculators fail so many active womenHow comparison to other people’s intake creates fear of under- or overeatingWhy macros and calories are individual, not universalAnd how to actually find the intake that works for your metabolism, digestion, and lifestyleYou don’t need another formula.You need to learn how to work with your body instead of against it.Schedule your complimentary nutrition strategy session here :https://forms.gle/RArtG2Tq9QP4EgQ2AFollow me on instagram :https://www.instagram.com/cherylnasso/

In today’s episode, I’m breaking down the biggest mindset shift that needs to happen if you want to feel confident in your body without the constant obsession around food — or avoiding dealing with it altogether.We’re talking about the difference between chasing fat loss and learning how to live lean — and why staying stuck in dieting mode is often the very thing holding women back from real, sustainable body composition change.This episode is for you if:you train consistently but still feel stuckfood feels mentally exhaustingyou’re tired of swinging between restriction and “I’ll deal with it later”you want results without living your life around dietingI’ll walk you through:why fat loss should be a short phase — not a lifestylewhat “living lean” actually looks likewhy under-eating has likely become your normand how to start building a strategy that supports your body, training, and real lifeIf you’re ready to stop restarting and start doing this differently, there’s still time to join my 21-Day Jumpstart.👉 Sign up here:https://stan.store/fitbody_rx/p/21-day-jumpstart-If you want to talk through whether this approach is a good fit for you, you can also schedule a complimentary strategy session here:https://forms.gle/pymNfiPWzKhoUGzv9

In today's episode I am going to make it easy for you to ensure you are eating enough to see results without making meal time a math project. i will go over a few different strategies (when to use an app and when you may not need to) . If you have ever felt like macros was taking up more mental bandwidth than the results are worth, this is for you. Resources & Links:Join the jumpstart - https://stan.store/fitbody_rx/p/21-day-jum...THE BEST MACRO TRACKING APP - https://www.macrosfirst.com/ *use code fitbodyrx for a 2 week premium test drive THE BEST BODY FAT SCALE - https://www.humehealth.com/CHERYL35275THE BEST FITNESS TRACKER - https://join.whoop.com/1738C8Set up a strategy session:https://forms.gle/KUPw1spZyxdkgTbn8FitBodyRX Nutrition programs:https://myfitbodyrx.com/programsJoin my free nutrition group :https://www.facebook.com/groups/2945306067...Follow me on IG:https://www.instagram.com/cherylnasso

Are you tracking your macros but not seeing the results you want? You’re not alone. In this episode, we break down the three biggest reasons macro tracking might be failing: common tracking mistakes, not having the right calories and macros, and the effects of being in a deficit too long.You’ll learn why accuracy isn’t everything, how your body adapts to prolonged dieting, and what to do to get your progress back on track — without obsessing over every bite.Perfect for anyone who wants to lose fat, build strength, or improve metabolic health while staying sane around food.Resources & Links:Join the jumpstart - https://stan.store/fitbody_rx/p/21-day-jumpstart-THE BEST MACRO TRACKING APP - https://www.macrosfirst.com/ *use code fitbodyrx for a 2 week premium test drive THE BEST BODY FAT SCALE - https://www.humehealth.com/CHERYL35275THE BEST FITNESS TRACKER - https://join.whoop.com/1738C8Set up a strategy session:https://forms.gle/KUPw1spZyxdkgTbn8FitBodyRX Nutrition programs:https://myfitbodyrx.com/programsJoin my free nutrition group :https://www.facebook.com/groups/2945306067...Follow me on IG:https://www.instagram.com/cherylnassoTHE BEST MACRO TRACKING APP - https://www.macrosfirst.com/ *use code fitbodyrx for a 2 week premium test drive THE BEST BODY FAT SCALE - https://www.humehealth.com/CHERYL35275THE BEST FITNESS TRACKER - https://join.whoop.com/1738C8Set up a strategy session:https://forms.gle/KUPw1spZyxdkgTbn8FitBodyRX Nutrition programs:https://myfitbodyrx.com/programsJoin my free nutrition group :https://www.facebook.com/groups/2945306067...Follow me on IG:https://www.instagram.com/cherylnasso

CrossFit & Hormones After 35: When Training Helps… and When It HurtsIf you’re a female CrossFitter over 35 who trains hard but feels more inflamed, tired, or stuck than you used to, this episode is for you.In this episode, we break down how CrossFit impacts female hormones after 35 — including cortisol, insulin, thyroid, and sex hormones — and why training stress, volume, and under-fueling can stall fat loss and recovery.We also debunk the myth that carbs spike insulin, cortisol, and inflammation, and explain why strategic fueling is essential for performance, hormone balance, and sustainable fat loss.You’ll learn:Which hormones are impacted by CrossFit trainingWhen CrossFit supports hormone health — and when it backfiresWhy intensity, volume, and recovery matter more after 35How under-eating and low-carb dieting increase stress and inflammationHow to fuel CrossFit workouts to support hormones and fat lossIf you’re ready to stop guessing and learn how to personalize your macros for CrossFit, hormones, and body composition, join my upcoming workshop.SIGN UP FOR THE WORKSHOP: https://sunny-artisan-2419.kit.com/4873946607Set up a strategy session:https://forms.gle/KUPw1spZyxdkgTbn8Join my free nutrition group :https://www.facebook.com/groups/294530606718030Follow me on IG:https://www.instagram.com/cherylnasso

If you’re a woman over 35 doing CrossFit and struggling to lean out, this episode is for you. Fat loss after 35 isn’t about more effort- it’s about smarter strategies that support your hormones, recovery, and energy.In this episode, I break down the 5 biggest mistakes women make when trying to lose fatIf you want a deeper dive, I’ll be teaching a workshop that walks through exactly how to approach fat loss after 35 in a way that supports your hormones, energy, and CrossFit performance. SIGN UP FOR THE WORKSHOP: https://sunny-artisan-2419.kit.com/4873946607Set up a strategy session:https://forms.gle/KUPw1spZyxdkgTbn8Join my free nutrition group :https://www.facebook.com/groups/294530606718030Follow me on IG:https://www.instagram.com/cherylnasso

Most New Year’s resolutions fizzle out by February — but it doesn’t have to be that way. In this episode, I’m breaking down why quarterly goals work better than big, annual commitments and how focusing on your lifestyle foundations can set you up for lasting success.We’ll cover:Why massive New Year’s resolutions often failThe key lifestyle factors that influence body composition — sleep, stress, nutrition, and movementHow to set short-term, actionable goals that actually stickWhy reassessing every quarter is the game-changer for sustainable resultsIf you want to finally make real progress in your body composition without burnout, this episode gives you the framework to start strong and stay consistent all year.Resources & Links:MY BODY FAT SCALE - https://www.humehealth.com/CHERYL35275MY FITNESS TRACKER - https://join.whoop.com/1738C8Set up a strategy session:https://forms.gle/KUPw1spZyxdkgTbn8FitBodyRX Nutrition programs:https://myfitbodyrx.com/programsJoin my free nutrition group :https://www.facebook.com/groups/294530606718030Follow me on IG:https://www.instagram.com/cherylnasso

In this episode, I’m sharing what I wish I could tell my past self during the holidays — the version of me who thought discipline meant control, restriction, and never letting up.If the holidays make you feel anxious around food, training, or losing progress, this is your reminder to take a step back.We talk about:Why binging during the holidays is often a response to restriction — not lack of willpowerHow guilt and “damage control” only keep you stuck in the same cycleWhy relaxing around food and training isn’t quitting — it’s regulatingHow obsessing over workouts and meals can steal presence and joyLetting go of perfection so you can actually enjoy time with family and friendsBuilding a long-term plan that supports your life — not a life built around controlling your bodyResources & Links:MY BODY FAT SCALE - https://www.humehealth.com/CHERYL35275MY FITNESS TRACKER - https://join.whoop.com/1738C8Set up a strategy session:https://forms.gle/KUPw1spZyxdkgTbn8FitBodyRX Nutrition programs:https://myfitbodyrx.com/programsJoin my free nutrition group :https://www.facebook.com/groups/294530606718030Follow me on IG:https://www.instagram.com/cherylnasso