The Willetts Podcast

In this episode, we’re sharing a live Q&A where we cover a little bit of everything, from health versus aesthetics and whether BMI is actually useful, to supplements, protein, HRT, alcohol, and building muscle. We dig into some of the questions that come up all the time, including whether you can lose weight too quickly, how to break through a plateau, whether one meal a day makes sense, and what actually matters when it comes to metabolic health. We also talk about exercising through injuries, finding movement you genuinely enjoy, progressing with a home gym, and why strength training deserves a place in your long-term health strategy. As always, we’re less interested in quick answers and more interested in understanding the context behind the question and what actually moves the needle.We talk about:-is BMI actually BS?-going off plan over the weekend-setting a protein goal-eating before bed-HRT in perimenopause-loosing weight too fast-is one meal a day a good strategy?Time Stamps: 0:00 Introduction2:00 is BM actually BS?5:30 is NMN worth taking?7:45 nutritional requirements after bariatric surgery13:22 strength training versus cardio16:40 finding exercise you enjoy20:05 breaking through plateaus27:35 working through injuries30:06 alcohol and body transformation35:55 building muscle at maintenance calories40:46 metabolic age and visceral fat47:46 tracking zero sugar drinks51:45 progressing with a home gymCONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzBGet our weekly emails: https://go.maverickonlinecoaching.net/mailing-list4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

In this episode, we riff on some of the biggest ideas shaping the way we think, behave, and make decisions, and see where the conversation takes us. We dig into the manipulative side of social media, how constant exposure to other people's opinions can lower our standards, and why it's important to understand why you believe what you believe. We also explore the real-life consequences of spending too much time online, why you can't win an argument with the internet, and the idea that you ultimately get what you choose. This is a conversation about becoming more intentional with what you consume, what you pursue, and who you're becoming in the process.We talk about:-the manipulative aspect of social media-lowering the bar-knowing why you believe what you believe-real life consequences of social media-you get what you chooseTime Stamps: 0:00 Introduction3:00 how social media shapes your thoughts10:45 you can’t win an internet argument14:45 bots on social media17:15 understanding what you find fulfilling23:10 research on lottery winners & cancer survivors26:40 becoming through achievingCONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzBGet our weekly emails: https://go.maverickonlinecoaching.net/mailing-list4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

In this episode, we tackle the overwhelming amount of fitness and nutrition information coming at us from social media and break down how to separate evidence from nonsense. We mythbust some of the most common claims, talk about the importance of putting information into context, and explain why a claim should be backed by evidence before you change your behavior. This conversation is about thinking critically, addressing the fears that keep you stuck, and focusing on what actually works instead of chasing the latest “shocking” health claim.We talk about:-analysis paralysis & information overload-taking things out of context -addressing your fear-based marketing-NEAT and BMR-thin doesn’t equal healthy-do you need thyroid medication?Time Stamps: 0:00 Introduction3:20 dieting would probably improve most people’s lives12:05 evidence has to support a claim15:01 cortisol, hormones, and starvation mode28:35 changing your maintenance calories30:10 your body size matters37:00 how your hormones change44:29 “shocking” your body48:55 the impacts of insulin54:43 should you fast if you’re over 40?CONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzBGet our weekly emails: https://go.maverickonlinecoaching.net/mailing-list4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

In this episode, we take a different approach to the conversation around GLP-1 medications. Instead of treating them as either the answer to everything or the villain of the fitness industry, we talk about where they may fit, what happens when you come off of them, and the skills you need to maintain your results long term. We break down the misconceptions around BMI and body composition, the idea of “food noise,” and why medication alone cannot replace the skills required to create a sustainable lifestyle. Ultimately, this conversation is about becoming self-sufficient, making informed choices, and building the habits and confidence you need to maintain your results once and for all.We talk about:-Why GLP-1s aren't the villain-The truth about BMI and body composition-Whether GLP-1s really need to be a “lifetime subscription”-The skills that can be missing with GLP-1 use-What “food noise” actually means-Being honest with yourself about your goals and habits-Understanding the maintenance phase-What REAL lifestyle change looks like-Building the skills to maintain your results long termTime Stamps: 0:00 Introduction3:12 the middle ground of GLP-1s9:07 are GLP-1s a “lifetime subscription”?15:53 being honest with yourself20:15 empowering people to make their own choices24:20 understanding the maintenance phase28:01 “I look at a carb and I gain weight.”35:16 the skills you need to haveCONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzBGet our weekly emails: https://go.maverickonlinecoaching.net/mailing-list4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

In this episode, we talk about a topic that can be uncomfortable for many women: what you are, and aren’t, telling your husband about your struggles with your weight and health. We explore why shame tends to survive in the dark, how to have honest conversations with your spouse, and what it really means to ask for support without feeling like you need permission. We also discuss the hidden cost of waiting, investing in yourself, and why taking care of your health isn't selfish. Ultimately, this conversation is about becoming a team, communicating what you need, and recognizing the example you are setting for your children.We talk about:-does your husband know about your weight struggles?-shame survives in the dark-having a dismissive spouse-do you need “permission”? -expensive is subjective-investing in yourselfTime Stamps: 0:00 Introduction3:20 “I need to talk to my husband”5:11 how to ask for support12:55 being a team with your husband 19:33 you’re not being selfish22:11 just keep trying24:33 the hidden cost of waiting25:18 setting the example for your childrenCONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzBGet our weekly emails: https://go.maverickonlinecoaching.net/mailing-list4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

In this episode, we talk about what it means to be capable, and more importantly, how to remain capable as you age. Strength isn't just about how much you can lift or how you look. It's about maintaining your independence, staying active, and being able to participate in the life you want for as long as possible. We discuss why playing the long game matters, how to build a sustainable routine, and why it's never too late to start, even if you're working around injuries, limitations, or a long break from exercise. The goal isn't to be perfect. It's to keep building and maintaining the physical capacity that allows you to live your life.We talk about:-maintaining strength as you age-the most important benefit of strength training-playing the long game-staying active with your kids or grandkids-it’s okay to be a beginnerTime Stamps: 0:00 Introduction2:16 building a sustainable routine5:55 use it or lose it9:15 systems make things predictable13:28 take your time regaining capability19:35 working with injuries and limitations24:00 keeping it simple30:10 don’t skip cardio!CONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzBGet our weekly emails: https://go.maverickonlinecoaching.net/mailing-list4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

In this episode, we tackle one of the biggest misconceptions in the fitness industry: how fast fat loss should actually happen. Social media has convinced many people that rapid transformations are the standard, but sustainable results are built much differently. We break down the difference between fat loss and weight loss, why crash diets almost always backfire, and what a realistic timeline for body transformation looks like. We also discuss body recomposition, the four phases of long-term success, and why saying no to shortcuts is one of the best decisions you can make for your health. If you've ever felt discouraged because your progress seems "too slow," this episode will help you redefine what success really looks like.We talk about:-focusing on sustainability-reframing “slow progress”-combating misinformation-understanding body recomposition-saying no to short cuts-valuing your selfTime Stamps: 0:00 Introduction3:14 the dangers of crash diets8:33 restriction leads to rebellion 10:58 fat loss versus weight loss 15:40 factors affecting weight loss26:05 what problems do you actually need to solve?28:49 social media is a lie35:20 what’s a realistic fat loss timeline?39:57 why are you gaining weight?45:02 explaining the 4 phases48:16 consistency is progressCONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzBGet our weekly emails: https://go.maverickonlinecoaching.net/mailing-list4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

In this episode, we discuss the growing problem of overpromising and underdelivering in the coaching and online business world. With the rise of AI, social media, and aggressive marketing, it has become harder than ever to know who to trust. We share a recent experience that sparked this conversation and break down why so many programs fail to deliver lasting results. We also talk about the difference between selling a quick fix and creating real behavior change, why broken promises erode trust, and the importance of choosing coaches who are honest about what transformation actually requires.We talk about:-the introduction of AI and lack of trust-how social media has changed-the lack of market trust-good intentions but broken promises-true behavior change-breaking your own promisesTime Stamps: 0:00 Introduction2:55 high cost but low quality7:05 the downfall of services11:25 finding coaches who can actually help14:18 signs your coach can’t help you19:20 placing the blame on the client22:29 addressing behavioral struggles27:30 what are the real insecurities 30:28 what standards do you live by?34:25 honestly in coachingCONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzBGet our weekly emails: https://go.maverickonlinecoaching.net/mailing-list4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook

In this episode, we reflect on some of the biggest lessons we've learned so far this year and share the quotes and ideas that have shaped the way we think about health, relationships, and personal growth. We discuss why growth requires letting go of old beliefs, how the challenges you face today don't have to define your future, and the importance of gratitude, endurance, and surrounding yourself with people you trust. From marriage to body transformation to navigating the noise of social media, this conversation is a reminder that lasting change is built through consistent choices and a willingness to keep learning.We talk about:-Why you should always pursue growth-Whether your past has to determine your future-The ripple effect of problems in marriage-The language we use online and why it matters-The importance of gratitude-Learning to let go to move forward-The value of endurance and resilience-Becoming comfortable being a beginner-Finding people you can trustTime Stamps: 0:00 Introduction1:32 there are season in life10:45 gaining by letting go12:40 prioritizing your marriage17:59 the concept of endurance23:29 the internet is a PsyOp32:50 If you can’t fast from it, you’re a slave to it39:38 would you trade problems with someone else?44:58 everything is hard until you understand it48:37 being a beginner at something52:55 having people to trust54:55 understand what you’re seeking CONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzBGet our weekly emails: https://go.maverickonlinecoaching.net/mailing-list4 Phases Ebook: https://go.maverickonlinecoaching.net/body-transformation-ebook