Body Buddies Podcast | Nutrition | Fitness | Mindset



STOP the yo-yo dieting, negative body image, and apathy! It's time to #PowerYourBody the Body Buddies way! Join Kristy Jo, author of The Power Foods Lifestyle and Transformation Expert, as she educates you on the science of nutrition, fitness, and mindset. You DO have what it takes to not only POWER your body, but POWER your life!


  • 234: PFL On-The-Go for the Holidays | Nutrition and Weight Loss

    21/12/2019 Duration: 32min

    Are you unsure of how to navigate the chaos of coming and going while making healthy and strategic food choices? Maybe you're trying to lose weight, reach an aesthetics goal, or just feel more energy instead of run-down through the holidays! You're getting a jump-start on your 2020 health goals! In this episode, I'll cover several topics that will give you more confidence to STOP playing the all-or-nothing game with your health, but also to feel fantastic all the way through the holidays! In this nutrition and weight loss episode you will hear how to make strategic food choices: at gas stations on the go while running errands, doing shopping, or going to work while doing lunch out-and-about during Holiday meals how to make strategic food choices  You have the power inside yourself to make strategic choices. It's time to show up for yourself in your health--education is the pathway to doing this! Next step is accountability. Join our January 2020 30-day challenges below! 30-Day Weight Loss Baby Steps Challen

  • 233: Postpartum & Breastfeeding Part 3 | Nutrition and Weight Loss

    14/12/2019 Duration: 35min

    After you've had a baby (or more than one), it can be very easy to look at your postpartum body and feel negative emotion. "Bouncing back" seems to happen to the genetically lucky minority of women, and we can feel embarrassed that our bodies do not look the same as before our pregnancy. These negative feelings can lead to sadness about our body image, and even an increased turning to food to cope with these emotions (sounds backwards, but is very true!). In this episode, you will hear: Kristy Jo's own vulnerable experience with her postpartum body and the unmet expectations she is dealing with How to offer yourself grace for doing the best you could. The mindsets and strategies to coping more joyfully with the feelings of postpartum around the new body. You can OWN your postpartum body with love, grace, and joy. No, it's not an overnight 'fix,' but with the tools and mindsets discussed in this episode, you can feel more like YOU every day (and gain more confidence to care for yourself too!). It's a win-w

  • 232: Postpartum & Breastfeeding, Part 2 | Nutrition and Weight Loss

    06/12/2019 Duration: 23min

    When you're trying to lose baby weight AND breastfeed/pump, you may find yourself in a tricky situation. After all, there is only a small percentage of women for whom breastfeeding helps them actually lose weight! For the rest of us, we need to learn the delicate equation of calories in/out, and the other tricks we can use to keep our milk abundant while helping our bodies melt the fat. In this episode, you will learn: a ballpark number of calories to eat each day for fat loss & milk supply What NEAT is and how to increase that caloric burn and 7 Hacks to increase milk supply Finding the balance between gratitude for bringing your child into the world and confidence in your body composition can be challenging! I hope this discussion gives you a little more clarity in your own thoughts and some ideas to take action on! You can do it! Follow on Instagram: @powerfoodslifestyle Join our Group on Facebook: Power Foods Lifestyle Champions Email Kristy Jo:

  • 231: Postpartum & Breastfeeding, Part 1 | Nutrition and Weight Loss

    23/11/2019 Duration: 35min

    Hey new momma, do you need some simple direction for taking care of your nutrition postpartum? If so, this is the episode for YOU! When you have just had a baby, you might be wondering how to care for yourself AND take care of your sweet newborn. After all, there is a lot of healing to do and new stressors that come with a little one. In this podcast episode, Kristy Jo will talk you through only those aspects that will help you, not overwhelm you or make you feel you can't do it! After all, Kristy Jo is 6 weeks postpartum with her first child when recording this episode. In this episode, you will learn: * which foods are key to have in your home * simple meal ideas with power foods * how to deal with being tired and exhausted * how to stop feeling mentally taxed and overwhelmed with baby * how a small amount of naturally-occurring caffeine may be helpful to you and more to come in part 2! Keep up the good work--you are a great momma and the PERFECT momma for your baby! Follow on Instagram: @powerfoods

  • 230: Emotional Eating Therapy Week 2 | Mindset and Motivation

    14/11/2019 Duration: 29min

    Do you wish you could put an end to emotional eating that is holding you back from the weight loss and body composition that you want? You CAN as you begin processing the habits, emotions, and thought patterns that trigger these habits. Week 2 of the Emotional Eating Therapy will help you identify the root cause connections to your eating habits. Once you can identify the root cause, you can begin breaking down the habits that have formed since that time. In this episode, you will learn: the importance of forgiving yourself the importance of forgiving others how the memory centers of your brain lock in emotions around food you eat the steps to process your feelings and discover how weight loss is waiting for you how to gain confidence in yourself once more It is very possible to work through emotional eating that holds you hostage in your current state of body composition, and the confidence you feel in your body. Health is important, but so is your mental fortitude. Come join Kristy Jo as she coac

  • 229: Power Foods Lifestyle Basics

    08/10/2019 Duration: 27min

    If you've tried lots of approaches you may be confused about nutrition. The Power Foods Lifestyle will help you find a simplified, doable way to reach your goals. The PFL is a principle-driven model of eating known as Strategic Eating. That means that as you start with simple concepts, but as you learn and deepen your education, you can expand deeper into nuanced strategy right for YOUR body. This podcast episode will break down macronutrients, what they are, what foods fall under which category of Proteins, Carbohydrates, Fats, etc. You will come to learn proper food combining in three types of meals PVC, PVF, and PVCF, as well as ways to temper your cravings and desires to indulge. Join the Power Foods Lifestyle Facebook Group. Become a Supporter of the PFL Podcast on Patreon Today for as little as $5/month! Subscribe to the Blog: Follow on Instagram: @powerfoodslifestyle Email Kristy Jo:

  • 228: Graduated Carbs and the Phase 3 Lifestyle | Nutrition and Weight Loss

    18/09/2019 Duration: 37min

    This podcast is the final episode of the 4-episode series introducing the 28-day Phase challenges and journey to healing. Kristy Jo discusses the need to reintroduce carbohydrates to the diet to continue building colonies of good gut bacteria, stabilizing blood sugar, and building a sustainable lifestyle with respect toward carbs. This episode will cover the following: Phase 3 indulgence meals mentality and how to eat non-strategic carbs strategically, as well as when NOT to eat non-strategic carbs. Supplements that should be taken in Phase 3 Protein amounts of moderate intake for both men and women Carbohydrate amounts to have daily, broken down into specific food groups called POcarbs with portion sizes. Discussions about mindset, sustainability of diet, and giving you the tools you need to succeed in disciplining your nutrition. Become a Supporter of the PFL Podcast on Patreon Today for as little as $5/month! Click Here Now! Subscribe to the Blog: Follow on Instagram:

  • 227: Carb Cycling and Phase 2 Metabolic Flexibility | Nutrition and Weight Loss

    13/08/2019 Duration: 39min

    This podcast episode is a continuation of the previous two episodes as we launch into discussing Phase 2 of the healing journey. In this training, Kristy Jo will go through the protocol to follow after Phase 1, Keto, or the Ketogenic Diet and Elimination diet. Phase 2 focuses on building metabolic flexibility with carb cycling, or cyclical Keto. This begins to diversify the gut bacteria, and help insulin receptors to slowly begin adapting toward glucose. This episode will cover: how Ketosis can become a tool in your toolkit for life why diversifying your gut microbiome is important how to introduce carbohydrates post-keto and in what amount what POcarbs are and how to use them how often to have a carb-up day and how often to have low-carb or keto days what to do if you notice bloating how to time your carbohydrates around workouts or activity Become a Supporter of the PFL Podcast on Patreon Today for as little as $5/month! Click Here Now! Subscribe to the Blog: Follow on In

  • 226: Leaky Gut, Keto, and Phase 1 Healing | Nutrition and Weight Loss

    01/08/2019 Duration: 30min

    Are you ready to take the proper Nutrition and Fitness pathway to Healing Leaky Gut, pain, stubborn body fat, and many other symptoms? Join me as we dive into Phase 1 of the Healing Protocol. This episode details how to approach Phase 1 of the healing journey for Leaky Gut and other unmanageable symptoms, including stubborn fat loss. Please be sure to listen to episode 225 before listening to this protocol so it makes sense. This episode will cover: Nutrition MUST-dos Nutrition MUST-NOT-dos Indulgence Suggestions for Phase 1 Supplements & Vitamins for Phase 1 Mindset Tips for Phase 1 Phase 1 is initially recommended to be 28 days (4 weeks), though Phase 1 has been repeated by clients in the past 2-3x to render extraordinary results, including significant weight loss (25 lb+), decreased inflammation, and healing of the gut wall. ----------------------------- Become a Supporter of the PFL Podcast on Patreon Today for as little as $5/month! Subscribe to the Blog:

  • 225: Leaky Gut and Intro to Phase Healing Journey | Nutrition and Weight Loss

    18/07/2019 Duration: 25min

    What is Leaky Gut? And how does it cause symptoms that so many are experiencing both in illness as well as a lower-quality health experience? In this episode, you will learn: What causes Leaky Gut How to know if you have Leaky Gut Look for elevated Zonulin Look for elevated Lipopolysacharrides Symptoms associated with Leaky Gut And be introduced to the 3-phase Healing Journey Meal Timing Approaches Physiological Pros and Cons Psychological Pros and Cons and so much more! Email: Blog: 3-Phase Meal Plans: PFL Starter Kit: YouTube:

  • 224: 5 Things I Wish I Knew While Trying to Lose Weight | Nutrition and Weight Loss

    11/07/2019 Duration: 22min

    There is so much misinformation out there, including information that is hard to understand for specific nuance! In this podcast episode, I share 5 things I WISH I would have known back when I was trying to lose weight in my 15 years of disordered eating and exercise. Though I could lecture for an hour on each topic, I'll keep my remarks concise and focused on the most critical take-aways. 1.  Meal Timing is nearly irrelevant to success.  What matters most is that calories, macros (protein, carbs, and fats) are consistent from day to day and in a SLIGHT deficit. This means for most people eating 300-400 calories fewer than your baseline intake is best. This helps you not be TOO hungry so you can sustain your efforts long enough to realize the weight loss. 2.  Reduced Fat and Low Fat foods are Terrible for Health. This myth has been eradicated in research. Full fat foods are essential for hair, skin, nails, and hormones. As I look at how I used to use these foods, the foods I liked became my staple foods

  • 223: Fast Meal Prep and On-The-Go Food Ideas | Nutrition and Weight Loss

    03/07/2019 Duration: 44min

    Are you hustling and bustling about this summer, trying to make healthy choices but finding the complexity of meal prep preventing you from diving in to a true Power Foods Lifestyle? If so, this is the episode for you! In this audio training, Kristy Jo will walk you through the Power Foods list and each macronutrient category (protein, carbs, and fats). She will discuss fast meal prep ideas, as well as ready-to-go products and tips for travel, camping, road trips, theme parks, and being on the lake or beach while living your Power Foods Lifestyle. This episode covers: ways to eat leafy greens every day which meat bars are the best tasting which ready-to-drink protein shakes are okay to have how to get your animal protein in each day the top nuts and seeds to eat on the road how to hard-boil eggs for easy eating which fruits are better to eat for your body the power carbs you should plan to eat when to shop and prep ways to save money while eating on a budget SHOW LINKS: 1. Free Download: The Power Foods Lif

  • 222: Staying Keto While Dining Out | Nutrition and Weight Loss

    28/06/2019 Duration: 23min

    When you're following a Healthy Keto diet, it can be tricky to stay on plan when away from home and dining out with friends, colleagues or family. How exactly do you keep it Keto-friendly when dining out? What are the strategies, tips, and mindsets to have? In Episode 222 of the Body Buddies Podcast, Kristy Jo shares tricks on how to keep your eating Strategic for Healthy Keto. You'll hear: The importance of knowing the go-to restaurants when on the Keto diet. How to calculate net carbs on the Power Foods Lifestyle. Examples of Keto-friendly snacks to carry with you when traveling. Importance of having multiple sources of fat when on Keto. Examples of Keto-approved plant fat sources. The vitality of focusing on your mindset you’ll be on when dining out. A checklist of some items to check out for when dining out in restaurants. Proposed servings of different food amounts. Recommendations to various restaurants that serve Keto-friendly meals. Importance of participating in the 28-day Challenges at Body Buddies

  • 221: Emotional Eating Therapy Lesson 1 | Mindset and Motivation

    25/06/2019 Duration: 24min

    No matter how much we strive to keep track of what’s on our plates, there are times many of us struggle with binges, emotional eating, and self sabotage. But how exactly do we manage to get in front of this behavior that makes us feel shame, low self-confidence, and frustrated more than anything? In this episode, you'll hear: The need to acknowledge and identify your addiction. How to conduct a self- assessment on bingeing. Why you should track your bingeing habits to ease the management of bingeing tendencies. Why is it important to know what emotions or situations trigger your bingeing habits? The need to identify the top foods you tend to overeat. A break down on the process on how to cope with overeating. Tracking the results that come after your binges. Nutrition challenge for the week, geared towards healing from bingeing habits. LINKS AND RESOURCES FREE DOWNLOAD: B.I.F. after a Binge Master Nutrition Book Instant Pot Body Buddies Home Page:

  • 220: Exercising for Longevity | Fitness and Health

    19/06/2019 Duration: 21min

    Yes, it's important to work out strategically when you have fat loss and body sculpting in mind. But today, the spotlight is on for exercising with longevity in mind. It's time to work on overall body function! In this episode you will hear: The benefits of continually challenging your thoughts in your fitness journey. Why it is essential to have the main goal in your exercise program. Why it is vital to focus on your fitness goals. Why you should know the season you're in when defining your goals. The different types of exercises that contribute to longevity and functioning. The benefits that come with resistance training. The need to incorporate functional fitness even when under resistance training. Different types of everyday movements that contribute to overall body fitness. Show Links and Resources FREE DOWNLOAD: Strategic Day PDF Organifi Green Powder Body Buddies Youtube Channel 30 days to Fit Program

  • 219: Diversifying Your Gut Bacteria | Nutrition and Weight Loss

    07/06/2019 Duration: 39min

    At what point in dieting should you focus on Diversifying your gut bacteria? When is it NOT wise to take probiotics? Which populations of people should be aware of the possible need to get rid of bad bacteria overgrowth? Tune into this Body Buddies episode to gain greater perspective and wisdom about your nutrition habits as you seek to live a Power Foods Lifestyle. Keto Phase Challenges: Keto Cheat Sheet (FREE): Join the Power Foods Lifestyle Champions Facebook Group: Email:  

  • 218: 6 Ways to Get Into Ketosis Safely and Quickly | Nutrition and Weight Loss

    20/05/2019 Duration: 21min

    Have you been wanting to get into Ketosis Quickly, whether for the first time or after a slight departure? Even though Keto can appear intimidating at first, you are TOTALLY capable of disciplining yourself to reap the benefits of this nutrition modality! In this podcast episode, Kristy Jo talks through the six steps to take to get into Ketosis quickly AND safely. Make sure to listen to caveats and nuances! Your journey is unique! Read to start you 28-day keto Challenge, lose some stubborn body fat, reset hormones, and give your gut a break from the constant barrage of sugar incessant in our society? CLICK HERE NOW:

  • 217: Meal Timing: There Is No Wrong Way To Do It | Nutrition and Weight Loss


    There is NO wrong way to do Meal Timing to get results.* 

  • 216: The Missing Variable in Most Weight Loss Meal Plans | Nutrition and Weight Loss

    15/05/2019 Duration: 18min

    When you're working hard to lose weight and follow a structured eating plan, you want to know you're doing everything RIGHT! It can be frustrating when you get on the scale and don't see the changes you hoped for. After all, you're working SO hard and doing SO much better than you used to! I hate to break it to you, but there is something SO critical in your weight loss meal plan that most people won't tell you. And that's because it's easy to tell people what they WANT to hear, rather than what they NEED to hear. So that's what I'm going to do for you today since we are Body Buds. I'm going to give you the cold, hard truth and then you do with it what you'd like. But don't say, 'No one told me!' Love ya lots! I believe in you!! Body Buddies is here to guide you through the journey of taking the guesswork of nutrition and dieting OUT so you can be compliant and GET those results. Facebook: Instagram: Podcast: "Body Buddies" on iTunes, Stitcher Radio, an

  • 215: My 7-Year Journey and Transformation | Mindset and Motivation

    01/05/2019 Duration: 50min

    Join me as I share the details of BEFORE Body Buddies, the evolution of the business and myself, and where I'm at now! Thank you for being a part of my journey to each and every Body Buddy!  

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