Claim OwnershipFit to Live Podcast
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© Sydney Tollett
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The Fit to Live Podcast is for anyone looking to level up their fitness and health, without going to unsustainable measures. Learn how to get more results, while fitting fitness into your life. My goal here is to inspire, educate, and empower you on your health & fitness journey. We talk all things training, nutrition, lifestyle, mindset, and much more. I'll see you inside!
133 Episodes
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apply for 1-1 coachingapply for free nutrition auditfollow me on IGIn this episode of the Fit to Live Podcast, we dive into the common pitfalls women encounter in their fitness journeys. Many find themselves stuck in ineffective strategies that don't align with their unique needs, such as metabolism, hormones, and life circumstances. We explore why relying solely on willpower without structure, jumping from plan to plan, and clean eating without a clear plan can hinder progress. Tune in as we discuss how to break free from these traps and embrace a strategic approach that truly works. Discover how to set yourself up for success with a personalized, well-tested framework.
apply for 1-1 coachingapply for free nutrition auditfollow me on IGNot sure if you should enter into a deficit or recomp phase? In this episode, I break down what each phase entails and walk you through how to assess your body, lifestyle, and mindset so you can choose the right path forward.
apply for 1-1 coachingapply for free nutrition auditfollow me on IGIf your diet always ends in exhaustion or self-sabotage, it’s time to take a smarter approach. This episode covers why burnout happens, how to prevent it with proper phase timing, and what to look for + what to do when your body is telling you it needs a break.
apply for 1-1 coachingapply for free nutrition auditfollow me on IGDieting forever isn’t the answer - strategy is. In this episode, we break down what nutritional periodization actually is, why fat loss should be a phase, and how cycling between deficit, maintenance, and (potentially) building seasons leads to better results with less burnout.
apply for 1-1 coachingapply for free nutrition auditfollow me on IGFat loss works best when your body is ready for it - not just when you "feel like" starting a diet. In this episode, we walk through the exact signs your body and mind are truly prepared for a fat loss phase, including metabolism, cycle health, energy, hunger cues, and more. I hope you've loved the priming series!
apply for 1-1 coachingapply for free nutrition auditfollow me on IGYou don’t need more willpower - you need a better mindset strategy. In this episode, we’re diving into how perfectionism, black-and-white thinking, and shame cycles can derail your fat loss goals. Learn what flexible consistency really looks like and how to build mental habits that support long-term success (without going off the rails every weekend).
apply for 1-1 coachingapply for free nutrition auditfollow me on IGIf you’ve been stuck in a cycle of “doing everything right” and still not seeing fat loss results, this episode is for you. We’re breaking down what a Priming Phase actually is, what metabolic adaptation really means, and how stress, inconsistency, and overdoing it might be holding your body back. Plus, actionable steps to help your metabolism respond again. Enjoy!
apply for 1-1 coachingapply for free nutrition auditfollow me on IGNot all habits are created equal. This episode exposes the ones that feel productive but don’t actually move the needle — and the ones that do.If you’re doing “all the right things” but still not seeing changes, this will help you cut the noise and focus your energy where it counts! This will wrap up our mini principles series. I'll see you for mini series number 2 soon, where we'll dive into the concept of Priming. But remember, principles first always!
apply for 1-1 coachingapply for free nutrition auditfollow me on IGSo many women feel like they’re failing because they "can’t stay consistent" — but in reality, they’ve never been taught the skills that make it easier. In today’s episode, I’m walking you through the 5 core skills I help my clients build so fat loss feels natural, not miserable. From food tracking awareness to meal planning to emotional regulation (and more), these are the things that create long-term success — even when life is busy. I'll see you for part 3 of this mini series in the next episode!
apply for 1-1 coachingapply for free nutrition auditfollow me on IGIf you’ve been stuck in a cycle of trying harder but not getting results, this episode is for you. We're breaking down why fat loss isn’t just about motivation or needing more willpower — it’s about having the right foundation in place first.🎯 You’ll learn what the principles of fat loss really are, and why this phase NEEDS to come before anything else. I'll see you soon in parts 2 & 3 of our principles series!
apply for 1-1 coachingapply for free nutrition auditfollow me on IGSupporting your hormones starts with your day to day habits, not a fancy supplement protocol. In this episode, we’re breaking down how everyday lifestyle factors like undereating, overtraining, poor sleep, alcohol, stress, and even toxic relationships, can disrupt your hormone balance. We’ll talk about some of the specific hormones affected (like estrogen, progesterone, testosterone, and cortisol), why this matters, and how to support your body with simple, nourishing shifts. If you’ve been feeling run-down or not your best and aren’t sure why, this conversation is for you.Don't forget to leave a rating/review to support the show - thanks for listening!
apply for 1-1 coachingapply for free nutrition auditfollow me on IGCan’t follow the plan perfectly? This episode is your guide to making smart, aligned decisions when life gets in the way or you just didn't quite plan ahead enough. I’m walking you through real-life “this or that” scenarios - like what to prioritize if you're short on time at the gym, whether to eat less earlier in the day before a meal out, and what to do after overindulging. If you’ve ever been caught in the “all or nothing” trap, this episode will help you find the next best choice that keeps you moving forward, without guilt or stress.Don't forget to leave a rating/review to support the show - thanks for listening!
apply for 1-1 coachingapply for free nutrition auditfollow me on IGWhat happens after the fat loss phase ends? In this episode, we dive into what it really looks like to navigate life after a deficit - whether you're just taking a short pause on fat loss, maintaining for good, or shifting goals. I’m sharing what to expect physically and mentally, how to handle scale fluctuations, and why having clear intentions is everything during this phase. If you’ve ever felt “lost” after reaching a goal or unsure what comes next and how to move into the next phase, this episode will help you find clarity, confidence, and a sense of direction that aligns with your longer term goals. Don't forget to leave a rating/review to support the show - thanks for listening!
apply for 1-1 coachingapply for free nutrition auditfollow me on IGThink you’ve hit a fat loss plateau? Let’s break it down. In this episode, I’m unpacking the real reasons your progress might be stalling — from true metabolic adaptation to sneaky external factors that just make it look like you’re stuck. I’ll walk you through how to assess what’s actually going on, what adjustments might help (from nutrition to training and recovery), and how to know when it’s time to zoom out and reassess your long-term strategy. Whether you’re truly plateaued or just need the missing piece, this one’s for you.
apply for 1-1 coachingapply for free nutrition auditfollow me on IGRecovery doesn’t stop when your period returns — it’s the beginning of a new chapter. In this episode, I’m diving into life after healing from hypothalamic amenorrhea: how to keep your period and hormones in a healthy, supported place long-term. We’ll cover what changes (and what shouldn’t), how to navigate training, food, sleep, stress, and social pressures without falling back into old habits. I’ll also share personal mindset practices, how I stay grounded in truth, and reminders for anyone working to maintain both physical health and inner peace in this season.
apply for 1-1 coachingapply for free nutrition auditfollow me on IGIn this episode, we’re breaking down the five essential pillars for successful body recomposition — and keeping it simple, realistic, and sustainable. I’ll walk you through what it actually takes to build muscle and lose fat to change your body composition, why training for hypertrophy matters, how to periodize your nutrition without constantly dieting, and the underrated impact of sleep, stress, and lifestyle habits like alcohol and weekend routines. If you’ve felt overwhelmed by conflicting advice or stuck spinning your wheels, this episode will give you a clear, no-fluff framework to start making progress and feel good doing it.
apply for 1-1 coachingapply for free nutrition auditfollow me on IGWeekends can feel like the hardest part of a fat loss journey—but they don’t have to ruin your progress. In this episode, I’m giving you practical strategies for navigating planning, social events, and untracked meals while still staying on track with your goals. We’re covering everything from balancing flexibility with discipline to making mindful choices that let you enjoy your weekends without slowing your progress. Timestamps below!1:52 Accepting some sacrifices 4:22 Taking fat loss in phases 6:24 Avoid too aggressive of deficits 8:10 Maintain non-negotiable habits13:10 Seeing weekends as more than just food indulgence17:22 Delayed gratification19:20 Having a game-plan 24:05 Have a weekly untracked meal 30:31 Don't let a slip-up derail you32:02 Minimize alcohol
apply for 1-1 coachingapply for free nutrition auditfollow me on IGIt’s time for another round of wellness trend hot takes! Today, I’m breaking down some of the most popular trends in the health and fitness space—what’s worth the hype, what’s overrated, and what you should know before jumping on the bandwagon. We’re talking about 75 Hard, the animal-based diet, and hormone testing—diving into the pros, the cons, and whether these trends should influence your own journey. Timestamps below!1:26 75 Hard: Does it build mental toughness or create an unhealthy mindset? 16:40 Animal-Based Diet: The good, the bad, and the misconceptions behind this way of eating26:06 Hormone Testing: Is it helpful, or is it just another way to hyper-fixate on your health?
apply for 1-1 coachingapply for free nutrition auditfollow me on IGHunger cues are often talked about as the key to intuitive eating, but can we really trust them all the time? In this episode, we’re breaking down what hunger actually is, how it’s influenced by different factors, and why it’s not always as simple as “just listen to your body.” From stress and hyper-palatable foods to dieting and meal structure, I’ll cover why hunger cues aren’t always reliable—but also how to use them wisely to support your goals. Whether you’re in a fat loss phase, trying to build muscle, or just want a better relationship with food, this episode will help you navigate your hunger cues in a balanced way. Timestamps below! 1:55 What hunger really is & the hormones that influence it4:01 What impacts satiety and why some foods keep you fuller longer7:30 Why hunger cues can be misleading (emotional hunger, stress, volume foods, etc.)15:20 What about if you are purposely eating in a deficit or a surplus? 17:00 How to recognize signs of hunger 20:00 Practical tips for tuning into true hunger and building a sustainable eating routine25:40 Tying it all together
apply for 1-1 coachingapply for free nutrition auditfollow me on IGLet’s be real... calories still matter. In an industry that’s shifting toward a more balanced, intuitive approach to health (which I fully support), it’s easy to forget that energy balance is still a key player in certain goals. Whether it’s fat loss, muscle gain, or even maintaining a healthy weight, calories aren’t something we can just ignore. But here’s the thing—being mindful of your intake doesn’t mean you’re obsessed or disordered. In this quick episode, I’m breaking down why calories still play a role, how moderation and discipline fit into a balanced lifestyle, and why tracking (in some form) can be a useful tool without taking over your life. Timestamps are below.0:37 bridging the gap between 2 extremes 2:50 why do calories matter?5:30 hunger cues aren't fully reliable 7:06 when to pay attention to calories 12:20 food IS also more than calories 13:20 bottom line & putting it all together 15:45 reflecting on your own journey 16:05 don't fear the word "calories"
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