The Willetts Podcast

In this episode, we sit down with our client Michelle as she shares her personal transformation story and what it took to finally make a change. We talk about the moment she decided to take action, the importance of setting realistic goals, and why waiting for the perfect time to start can keep you from making progress. Michelle also shares how improving her health has positively impacted other areas of her life, along with the advice she would give to anyone who is still waiting to take that first step.We talk about:-using injuries as an excuse-dealing with edema-deciding to finally take action-setting realistic goals-indecision is a decision-the true cost of poor healthTime Stamps: 0:00 Introduction1:08 where she started her journey3:46 breaking the mental cycle4:39 her experience with the program7:47 how her life has improved outside of health9:34 advice to listenersCONNECT 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

We talk about:-falling victim to the algorithm-shiny object syndrome-focusing on habits & skills, not quick fixes-calories and steps-understanding energy balanceTime Stamps: 0:00 Introduction5:47 there are no perfect conditions7:33 getting rid of old beliefs12:30 explaining the four phases19:00 energy in, energy out28:25 four main principles for life40:02 learning to ignore distractions46:12 why we are differentCONNECT 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 why you need to stop trying to skip steps in the body transformation process and start building the foundation for lasting results. We also discuss why staying physically capable as you age matters far more than aesthetics alone, how your daily behaviors shape the person you become, and why breaking old patterns requires you to take ownership of your identity. If you want lasting results, you have to stop looking for ways around the process and start learning how to work through it.We talk about:-you can’t change what you refuse to acknowledge-staying physically capable in your older years-busting the “getting bulky” myth-metabolic stagnation-the roll of protein and fiber-owning your new identity-having an objective point of viewTime Stamps: 0:00 Introduction2:55 you have to be in a calorie deficit5:36 the importance of strength training8:00 staying consistent for the long haul12:50 how ofter should you work out?18:04 you’re a consequence of your behaviors over time21:25 avoiding unwanted influence and judgement25:55 breaking the cycleCONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzB

In this episode, we talk about owning your results and how to stay committed to your goals when life feels uncertain. We break down the truth about calorie deficits, why successful fat loss requires more than eating less, and how to recognize patterns that may be keeping you stuck. We also explore the psychology behind lasting change, the importance of setting boundaries, and what it really means to practice self-love. Because building a strong body and a life you're proud of requires an investment of time, a willingness to challenge yourself, and the confidence to keep moving forward even when your circumstances aren't perfect.We talk about:-what to expect with fat loss-the truth about calorie deficits-Minnesota starvation experiment-losing muscle tissue-tracking your macros-paying with time-skipping breakfast-challenging yourself to be your best-walking through life with confidenceTime Stamps: 0:00 Introduction6:56 calorie deficits that are successful12:55 eating as much as possible and still losing weight19:53 what to do when you “get off track”23:00 you have to earn a strong body26:35 real change happens with psychology32:18 examine your eating patterns37:45 setting boundaries44:00 true self-love47:16 regaining your timeCONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzB

In this episode, we take a deep dive into the four-phase approach to body transformation and why women over 40 may benefit from thinking beyond a single, continuous fat-loss phase. If you’ve spent years losing weight, regaining it, and starting over, the answer may not be another diet or a more aggressive plan. We break down why approaching transformation in phases can make the process simpler, more sustainable, and more adaptable to real life. We also discuss why all-or-nothing thinking keeps people stuck, how muscle loss can become a concern with weight-loss interventions, why fasting isn't always the answer, and why the ultimate goal should be to develop the skills and confidence to maintain your results without constantly needing another plan.We talk about:-simplicity equals success-why fasting usually fails-muscle loss with GLP-1s-you train people how to treat you-all-or-nothing is causing you to fail-life doesn’t care about your plansTime Stamps: 0:00 Introduction5:55 why phases are better12:48 the 2-week fall of pattern16:02 starting with fat loss22:40 setting and holding boundaries24:30 getting as strong as humanly possible32:04 good enough is actually good enough36:46 weigh maintenance versus weight loss40:46 mobility and hip fractures48:48 your goal is to not need usCONNECT WITH KAIT & MAV:Get 1:1 coaching here: https://use.elev8coaching.net/cP72IzB

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/cP72IzB

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/cP72IzB

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/cP72IzB