The Eat Build Sculpt Podcast

If you’re always tweaking your calories and macros, there’s a good chance that’s the very reason you're not seeing results. In this episode, I’m walking through why women fall into the constant-adjusting cycle, what situations actually do justify changing your targets, and when to just leave them alone. In this episode, I talk about:Why so many women expect their macros to change every week or two, and why that’s rarely what I’d doThe cycle of setting a target, seeing the scale go up or your jeans feel snug, and cutting your calories againWhy your body needs a consistent signal (and enough time) before you can tell whether a plan is workingHow long to stay at the same numbers (longer than you think, and usually a few months)The one situation where changing calories often is part of the plan: a reverse dietWhy hitting your targets and tracking your targets are two different thingsThe three situations where it makes sense to evaluate and possibly change your calories and macrosWhat to do when you come out of a deficit, including re-calculating your maintenanceWhy the messy middle of body recomp calls for even more patience➡️ To learn about working with me, check out Stuck to Sculpted Coaching.📲 Follow me on Instagram.

Can you build a bigger butt and a smaller waist? It’s a question I get all the time, because the hourglass is the shape so many of you are after. The short answer is yes, it’s possible, with a few caveats. Some of it you have a lot of control over, and some of it you don’t. In this episode I walk through both. I also cover the biggest mistake I see women make when they go after this shape, and I give you a clear plan for working toward it.What you’ll learnWhat’s set by your anatomy and what muscle can actually changeThe biggest mistake I see: piling on glute volume while eating too littleWhy being sore all the time isn’t proof you’re building muscleHow I structure training volume inside Stuck to Sculpted Why you can’t expect fast fat loss while eating enough to build muscle, and why that doesn’t mean you’ll stay stuckHow clients lose inches off their waist while eating moreWho might benefit from a slight surplus, and what to expect if you try oneHow long muscle takes to build The three-part plan: how to eat, how to train glutes and shoulders, and how to progressWhy you should stop prioritizing fat loss, and when a moderate deficit comes in➡️ To learn about working with me, check out Stuck to Sculpted Coaching.📲 Follow me on Instagram.

Today I’m pulling out my BS radar. Always a fun time. There is always a new trend, a new fad, a new “thing” — and most of them have just enough truth behind them to be convincing. That’s actually what makes them such effective marketing. A small, real kernel of truth gets amplified into a universal prescription, stripped of all nuance, and sold to women who are desperate for results. In this episode I’m calling out eight specific fitness and nutrition trends I don’t believe in — why they have the traction they do, what the research actually says, and what I’d suggest instead. I’m also sharing some personal accountability here, because some of these are things I’ve tried myself and had to change my mind on. What you’ll learnWhy intermittent fasting “works” for weight loss — and why that has nothing to do with the fasting itselfWhy any diet that eliminates an entire food group produces results for the same reason every other diet does — and what it costs you in the processProxy tracking systems that overcomplicate calories and macros and simply get things wrong Why gluten and dairy elimination is mostly unnecessary for most women — and how to tell if you actually need itCarb cycling: who it’s actually designed for, why it’s not the average woman, and what consistency beats every timeThe fitness devices and accessories category: weighted vests, vibration plates, continuous glucose monitors — what the evidence actually supports and what’s just noveltyPerimenopause and cortisol supplements: the grain of truth, the massive overreach in marketing, and what the real solution to chronic stress actually looks likeGLP-1s and microdosing: not an anti-medication stance — but an honest conversation about what happens when you come off them and why the mental struggle is realAI-generated workout and nutrition plans: why AI is fundamentally biased toward you, the hypertrophy-to-cardio experiment I personally ran, and what a good coach does that AI simply cannot➡️ To learn about working with me, check out Stuck to Sculpted Coaching.📲 Follow me on Instagram.

Perimenopause is everywhere right now — in your Instagram feed, in supplement ads, in wellness content, in the mainstream media. And the message being marketed to women in their 40s is essentially this: your body is changing, the things that used to work don’t anymore, and you need special products and special protocols to navigate it.But actually, a lot of that is bullshit. And in this episode I’m calling it out.This isn’t an episode that dismisses what’s real about perimenopause — the hormonal changes are real, and they do affect the environment in which you’re trying to lose fat and build muscle. But the fundamentals haven’t changed. And today I’m breaking down exactly what is and isn’t different, why women don’t need a specialized peri supplement stack or a specialized peri workout plan, and what actually works for body recomposition in this phase of life.What you’ll learnWhat perimenopause actually is — and why it’s not one universal experience Why estrogen doesn’t just steadily decline — and why the unpredictability of the early stages is what drives a lot of the symptoms women experienceWhat progesterone does and why its earlier decline matters for sleep, anxiety, and water retentionWhy not everything a woman experiences after 40 is perimenopause — and the lifestyle factors that are often the real culpritHow the perimenopausal environment affects cortisol regulation — and why this matters more than most fitness content acknowledgesWhy under-eating in perimenopause tends to make things worse, not better — and why aggressive restriction is especially counterproductive in this phaseWhat actually works: the specific approach to training, nutrition, and recovery I recommend — and why it’s not as complicated as the industry wants you to believeThe honest conversation about HIIT, alcohol, and sleep that most coaches skipWhy you don’t need a special perimenopause supplement, workout plan, or nutrition protocol — and how to spot the marketing designed to make you think you do➡️ To learn about working with me, check out Stuck to Sculpted Coaching.📲 Follow me on Instagram.

Enrollment for Stuck to Sculpted is open now. Apply at kassiebethfitness.com/coaching. Every year, the holidays go one of two ways. You either white-knuckle it through — staying in a deficit, saying no to everything, feeling guilty every time you slip — and still end up off track by Thanksgiving. Or you check out entirely because it's "that time of year" and January feels like a fresh start.What if there was a third option? One where you actually enjoyed the season, didn't feel guilty once, and came out the other side in a better position than when you started?That's exactly what I cover in this episode. October through December is my favorite season in Stuck to Sculpted — and in this episode I explain why, and how you can use the next three months as a building and priming phase that sets your body up for real, effective fat loss in 2027.What you'll learnHow to use this season as a "priming phase" and what that actually involves How to treat Q4 as an intentional, strategic phase in your overall plan Why the holiday season is the best time to focus on building, and the worst time for a deficit (usually) Enrollment for Stuck to Sculpted is open now. Q4 is the best time to start — because this is almost certainly the phase your body needs first anyway. Work with me to build your calorie capacity, establish real consistency, and prime your body for the results you want next year.Apply at kassiebethfitness.com/coaching➡️ To learn about working with me, check out Stuck to Sculpted Coaching.📲 Follow me on Instagram.