14. Why Consistency Feels Hard
Emily Lever Coaching Podcast
February hits differently. The excitement of New Year’s resolutions starts to fade, motivation dips, and real life sets back in — work, kids, schedules, snowstorms, rotating shifts, and all the mental load that comes with it. In this episode, Emily and AJ break down what real consistency actually looks like — and why it’s not about perfection. They dive into the concept of decision fatigue, how too many choices drain our energy, and why building simple systems (instead of relying on motivation) is the key to long-term progress. If you’ve ever felt like January was strong but February...
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13. The Hidden Stressors Keeping Your Body Stuck
Emily Lever Coaching Podcast
In this episode, Emily and AJ unpack the hidden forms of stress that often sabotage progress — even when you’re doing “everything right.” From training load and sleep to nutrition, parenting, and mental overwhelm, they explain how stress is cumulative and how your body doesn’t distinguish between physical, emotional, or lifestyle stressors — it just feels stress. You’ll learn why more discipline, harder workouts, or stricter dieting aren’t always the answer when progress stalls — and how creating a sense of safety in your body can unlock better fat loss, performance,...
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12. Why You’re Training Hard But Still Not Seeing Results
Emily Lever Coaching Podcast
If you’re training consistently, checking all the boxes, and still not seeing the results you expect, the problem may not be your commitment—it may be misalignment. In this episode, Emily and AJ break down why pushing harder, adding more workouts, and chasing soreness or calorie burn can actually stall progress. Drawing from their backgrounds as nurse practitioners, fitness coaches, and parents, they explain how training volume, recovery, stress load, and lifestyle all interact—and why sustainable progress requires smarter programming, not more intensity. This conversation is a...
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11. How to Stick to Your Goals in 2026
Emily Lever Coaching Podcast
Motivation fades. Life gets busy. And suddenly, the goals you were excited about in January feel overwhelming. In this episode, Emily and AJ break down why relying on motivation alone sets people up for failure—and what actually works instead. As nurse practitioners, fitness coaches, and parents, they share practical, real-life strategies to build systems that support consistency, even when motivation is low, schedules are chaotic, or life doesn’t go as planned. From breaking the all-or-nothing mindset to habit stacking, accountability, and ditching the “start over Monday” cycle, this...
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10. Hypertrophy Part 2
Emily Lever Coaching Podcast
In Part 2 of this hypertrophy series, Emily and AJ take the conversation deeper—breaking down what actually drives muscle growth when training intensity increases. From full versus partial range of motion to training volume, compound lifts, recovery, and sleep, this episode focuses on how to structure workouts that deliver results without burnout or injury. They also tackle common gym myths, including ego lifting, undertraining, and overtraining, and explain why hypertrophy doesn’t require constant workout changes—just smarter execution, consistency, and recovery. What You’ll Learn in...
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9. Hypertrophy Part 1
Emily Lever Coaching Podcast
In this episode, Emily and AJ break down the science and strategy behind hypertrophy training—what it really means to build muscle and why it matters far beyond aesthetics. From improving metabolism and insulin sensitivity to supporting bone density and long-term functional health, this conversation reframes resistance training as a cornerstone of sustainable wellness. They also dive deep into one of the most misunderstood topics in lifting: fatigue vs. true muscular failure, explaining how to recognize the difference and why it matters for real progress. This is Part 1 of a 2-part series...
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8. New Year, Same You... But with Better Habits
Emily Lever Coaching Podcast
In this New Year’s episode, Emily and AJ dive into the reality behind New Year’s goals, resolutions, and the pressure to “start over” every January—or every Monday. They unpack why extreme approaches often lead to burnout, guilt, and inconsistency, and how small, realistic habits build confidence and long-term success instead. Drawing from their experience as nurse practitioners, fitness coaches, and parents, Emily and AJ explain how shifting from motivation-based goals to identity-based habits can help you create sustainable change—without falling into the trap of crash diets,...
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7. Recovery Methods: What Really Works vs What's Just Trendy - Part 2
Emily Lever Coaching Podcast
In Part 2 of this recovery deep dive, nurse practitioners and fitness coaches Emily and AJ break down popular recovery tools—compression, sauna, cold plunges, peptides, massage, and mobility—and explain where they truly fit into a sustainable training and recovery plan. While many of these methods can feel great and reduce soreness or stress, the evidence is clear: sleep and nutrition remain the most powerful drivers of recovery, performance, and long-term progress. This episode helps you separate hype from science and make smarter decisions about how (and when) to use recovery...
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6. Recovery Methods: What Really Works vs What's Just Trendy - Part 1
Emily Lever Coaching Podcast
In this episode, nurse practitioners and fitness coaches Emily and AJ break down what recovery really means—and why it’s the missing link for strength, muscle growth, fat loss, and long-term health. Cutting through social media trends and expensive recovery fads, they explain the science behind sleep, nutrition, hydration, and knowing when to pull back in training. You’ll learn why progress doesn’t happen during your workout—but after, how poor sleep sabotages hormones and muscle repair, and why carbohydrates are essential for recovery (especially if you want to get stronger, not...
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5. Staying Healthy and Sane During the Holidays
Emily Lever Coaching Podcast
The holiday season can be joyful—and chaotic. In this episode, Emily and AJ share practical, realistic strategies to help you stay healthy, energized, and mentally grounded during the holidays without guilt or extremes. Drawing from their experience as nurse practitioners, fitness coaches, and parents, they focus on mindset, flexibility, and consistency over perfection. Listeners will learn how to set realistic health “minimums,” approach holiday meals without shame, stay active with simple movement, and protect sleep and boundaries. The episode closes with a grounded post-holiday plan...
info_outlineIn their debut episode, nurse practitioners and fitness coaches Emily and AJ break down one of the most misunderstood topics in health and fitness: carbohydrates. They challenge the low-carb and keto hype, explain how carbs actually support metabolism, brain function, muscle growth, and hormones—and share how to use carbs strategically for better energy and performance.
“Carbohydrates can be used to your advantage so much more than they actually are… One of my favorite post-workout meals is fruit. You get natural sugars, vitamins, minerals, fiber—and it’s such a good carbohydrate source to refuel after a solid workout.” — Emily
What You’ll Learn
Why Carbs Matter More Than You Think
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Carbs fuel metabolism, energy production, and brain function.
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True ketosis requires near zero carbs, which is unrealistic for most people.
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Carbs regulate hormones like leptin, which controls appetite and fat storage.
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Glycemic index basics: lower GI = slower glucose release; higher GI = fast-acting fuel.
Simple vs. Complex Carbs (and Why It Doesn’t Matter as Much as You Think)
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All carbs break down into glucose, the body’s primary energy source.
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Low-carb culture has led to confusion—cutting carbs isn’t the magic trick for fat loss.
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Carb deprivation can cause fatigue, brain fog, cravings, and even flu-like symptoms.
The Truth About Keto and Low-Carb Diets
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Staying under 25g of carbs/day is extremely hard to maintain long-term.
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Many “keto” products are heavily marketed but not truly keto-compliant.
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Initial weight loss on low-carb diets is mostly water and sodium, not fat.
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Long-term low-carb dieting can disrupt insulin response and make fat loss harder.
Carbs, Hormones & Gut Health
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Carbs influence hormone signals that control hunger and metabolism.
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They ferment in the gut and produce short-chain fatty acids, which support gut health and glucose regulation.
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Extreme carb restriction can disrupt these processes.
Using Carbs for Better Performance
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Post-workout: High-GI carbs (like fruit) help replenish glycogen quickly.
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Pre-workout: Lower-GI carbs provide steady, sustained energy.
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Timing carbs around workouts improves performance, recovery, and muscle growth.
Building Balanced Meals
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Every meal should ideally include carbs + protein + healthy fats.
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Fats help slow digestion for steady energy.
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Balanced eating prevents cravings, energy crashes, and yo-yo dieting cycles.
Practical Tips You Can Start Using Today
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Add fruit or other fast-digesting carbs after workouts.
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Use lower-GI carbs before intense training for steady fuel.
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Choose a carb balance that fits your lifestyle—not extreme rules.
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Small, consistent habits create sustainable long-term results.
Resources:
Nutritional Strategies to Improve Post-exercise Recovery and Subsequent Exercise Performance: A Narrative Review
https://pmc.ncbi.nlm.nih.gov/articles/PMC12297025/#Sec19
Connect with Emily and AJ
Website: https://www.emilylevercoaching.com/
Instagram: https://www.instagram.com/bedellever/