How to Use AI as Your Personal Weight Loss Coach | Step By Step - 1250
The Chalene Show | Diet, Fitness & Life Balance
Release Date: 11/28/2025
Addiction and Forgiveness | My Origin Story Part 3 - 1259
The Chalene Show | Diet, Fitness & Life Balance
In Part 3 of Chalene Johnson's Origin Story she picks up in college and follows the unexpected, very unplanned love story between Chalene and Bret, from a chance meeting at a Michigan State club to building a marriage, a family, and a business from nothing. It is funny, honest, and deeply personal, pulling back the curtain on early ambition, financial stress, identity shifts, and the growing pains that come with building a life together before you know what you’re doing. This episode is less about success and more about the messy middle that most people never talk about. If you have ever...
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Saturday Spill | Awkward Christmas Conversations
The Chalene Show | Diet, Fitness & Life Balance
Listen to the full 50 min Between Friends episode. Go Directly to this Patreon Episode “Awkward Christmas Conversations” Picture this: a cozy Christmas gathering, multiple generations around the table, and a conversation that quietly crosses a line. What starts as normal holiday small talk suddenly shifts into something awkward, personal, and impossible to unhear. Boundaries get tested, tension creeps in, and the vibe changes in that split second way only family can pull off. It’s uncomfortable, funny in a please make it stop kind of way, and painfully relatable if you’ve ever...
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The Fire | My Origin Story Part 2 - 1258
The Chalene Show | Diet, Fitness & Life Balance
In Part 2 of Chalene Johnson’s origin story, things get heavier, messier, and way more revealing. This episode dives into the moment money stopped being abstract and became emotional, personal, and tied to identity at a very young age. From carrying financial responsibility as a kid, to learning how praise, hustle, and ego quietly fused together, this episode explains how independence can become both a superpower and a trap. What starts as resourcefulness turns into pressure, risk, betrayal, and a series of decisions that shaped how Chalene viewed work, worth, and safety long before fame or...
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Born In Detroit | My Origin Story Part 1 - 1257
The Chalene Show | Diet, Fitness & Life Balance
Chalene Johnson finally tells her origin story all in one place, starting at the very beginning in Part 1 of this series. From growing up broke in Michigan to dirt roads, sketchy neighbors, big risks, and parents who were way too young and figuring it out as they went, this episode is funny, honest, and a little chaotic. It is filled with moments that suddenly make a lot of things click without tying it up in a neat bow. This story is just getting started, so be sure to watch for Part 2, where things take a very unexpected turn. 🔥Join Chalene on Patreon for all the content she can not share...
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Saturday Spill | A Routine Dentist Appointment, a Facelift Panic, and the Most Awkward Gym Situation Ever
The Chalene Show | Diet, Fitness & Life Balance
Listen to the full 60 min episode. Go Directly to this Patreon Episode “My Dentist Almost Destroyed My Facelift, My Hair Color Nightmare, Plus How NOT To Be An Asshole” Picture this: a cracked crown, a fresh facelift, and a “quick” dentist visit that immediately goes off the rails. What should’ve been no big deal turns into full panic about stretching or wiping off thousands of dollars worth of surgery, plus a chain reaction of rescheduled appointments that makes the entire day feel cursed. Then, just when it can’t get more awkward, there’s a locker room moment that’s...
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Women Are Conditioned To Dread Aging Here’s How I Rewired My Beliefs - 1256
The Chalene Show | Diet, Fitness & Life Balance
Romanticizing aging might be the most powerful longevity tool you have and it costs absolutely nothing. In this episode, Chalene Johnson breaks down the science behind why your attitude about aging can literally add years to your life and explains how society quietly trains women to fear getting older. Drawing from research, real life examples, and her own mindset shift, Chalene reframes aging as a season of freedom, confidence, and increased happiness. This conversation is a wake up call for women who feel invisible, worn down, or stuck believing their best years are behind them. Watch this...
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Real Life Lately, Thoughts That Hit When Things Get Quiet and What Actually Matters - 1255
The Chalene Show | Diet, Fitness & Life Balance
This episode feels like taking a long, quiet walk while the Christmas lights are glowing and your brain finally gets to exhale. Chalene Johnson starts with why Southern California just does the holidays better and slowly eases into a real, honest conversation about December, aging, marriage, empty nesting, money, convenience, and generosity. There are funny tangents, opinionated takes, and moments that land deeper than expected. It is cozy, reflective, slightly unhinged in the best way, and the kind of episode that makes you feel less alone and more grounded. 🔥Join Chalene on Patreon ...
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Saturday Spill | The Downside And Mental Impact Of My Facelift
The Chalene Show | Diet, Fitness & Life Balance
Listen to the full 40 min episode called “The Downside And Mental Impact Of My Facelift” Here - Picture this: Someone with access to the best doctors and all the right connections still ends up facing a terrifying post surgery complication. In this Saturday Spill, Chalene shares the story that made her rethink how casually plastic surgery gets talked about and why transparency comes with a heavier responsibility than she expected. This story is part of The Saturday Spill series a little peek into the wild, unfiltered stuff that usually stays on Patreon. Some weeks it’s hilarious,...
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My Favorite Purchases of 2025 and the Documentaries You Need to Watch - 1254
The Chalene Show | Diet, Fitness & Life Balance
This special Friday episode is a fun two for one. Chalene breaks down her top 10 favorite purchases of 2025 that actually made everyday life easier, comfier, and more enjoyable, from sleep upgrades and style shortcuts to wellness tools that truly earned a permanent spot in her routine. Then the conversation shifts into her most binge worthy documentary and docuseries picks, including jaw dropping true crime, messy family dynasties, cult like power stories, and investigations that stick with you long after you finish watching. She shares why certain stories hit harder, what most people...
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Why Does December Make Women Anxious, Sad, Depressed and Overwhelmed - 1253
The Chalene Show | Diet, Fitness & Life Balance
If December feels like too much and everyone seems to expect you to hold it all together, this episode is the permission slip women have been waiting for. Chalene breaks down the invisible load so many women carry during the holidays, from money stress and body image to resentment in relationships and pressure to make everything perfect. She shares real messages from listeners, stories from her own circle, and why social media comparisons and unrealistic expectations make December feel extra heavy. Then she walks you through a powerful pen and paper exercise to separate what you can control...
info_outlineImagine having your own world-class registered dietitian designing every meal to fit your lifestyle, help you lose fat, and maintain lean muscle without spending a cent. In this episode, Chalene explains how to use AI as your personal nutrition coach to create a fully customized calorie deficit plan that actually works. She walks you step by step through how to use ChatGPT to calculate your macros, design meals you will love, and fine tune your plan when progress slows. If you have ever thought it would be easy to lose weight if someone just told you exactly what to eat, this episode will show you how to make that happen.
Watch this episode on YouTube this Sunday!! https://www.youtube.com/@chalenejohnson/videos
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🤓 What You Will Learn
- How to use ChatGPT to calculate your calorie deficit and macro goals
- Prompts that create a fully customized meal plan for your preferences and goals
- How to update your AI plan when your results stall
- Why personalized nutrition beats generic meal plans every time
- When to work with a real dietitian instead of AI
- How to save, edit, and reuse your meal plan like a pro
🚨 PROMPTS
Prompt 1: Get Your Personalized Calorie and Macro Targets
Act as a world-class registered dietitian and expert on metabolism.
Your goal is to help me calculate my current maintenance calories, my total daily energy expenditure (TDEE), and my ideal calorie and macronutrient targets to lose an average of 2 pounds per week while maintaining lean muscle. Ask me one question at a time to gather all relevant details about my body composition, age, activity levels, metabolic history, diet history, and lifestyle factors that influence my caloric burn. Then calculate my results
Prompt 2: Build My Custom 7-Day Meal Plan
Act as a world-class registered dietitian and a women's health and nutrition expert. I have already determined my calorie and macronutrient targets for fat loss (listed above). Your job is to design a fully customized meal plan that fits those numbers and aligns with my lifestyle, preferences, and goals. Before creating the plan, ask me these questions one at a time to gather the following information:
- My food preferences
- Foods I dislike
- Any dietary restrictions
- My daily schedule
- Cooking skill
- Kitchen access
- Digestive issues
- Taste preferences
- Eating-out frequency
- Convenience needs
- Cultural or religious food practices
- Exercise routine
- Budget
- Preferred number of meals per day
- Any other lifestyle factors needed to customize the plan.
Follow-Up Prompt for Progress Adjustments
I’ve been following my plan for two weeks and haven’t lost any weight.
Walk me through possible reasons one question at a time and help me troubleshoot.
Consider things like accuracy of food tracking, water retention, hormonal changes, sleep, activity level, and stress.
Then, help me update my calorie or macro targets if needed.
🤓 Related Episodes:
- Exactly What I'd Do If I Wanted to Lose 20 Pounds (Step by Step)
- 7 Tiny Habits That *Actually* Changed My Life Over 50 (Wish I Knew Sooner!)
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