MacroHabits Podcast

Grab your coffee and come hangout with meeee! We have A LOT to catch up on in today’s solo episode!! How I manage to hit 150g of protein while traveling, a girls weekend in Laguna Beach, getting my place back in order, current random favorites, my PRF treatment, hair updates + more. Then we’re getting into your submissions and Q&A. We’re talking about balancing a long distance relationship without abandoning your own goals, the difference between making healthy sacrifices for a relationship vs. losing yourself in one, period weight gain vs. actual fat gain, and how to tell if you genuinely need a deload week or you’re just feeling unmotivated. Plus, I’m sharing something I do every week to improve my physique, something I’ve actually STOPPED doing that has made me feel better, and the goals I’m currently working toward that have absolutely nothing to do with the way my body looks. LINKS : START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application : https://www.macrohabits.com/application WORKOUT WITH ME (try 7 days free!) : https://my.playbookapp.io/hannah-pointer/checkout PODCAST STORY SUBMISSIONS : https://forms.gle/jrzsTVbJYjKKBwFt5 OC ITINERARY (IG reel) : https://www.instagram.com/reel/DdPc21izuW6/?stkn=MXJhaHRtcjR0bXludw== LUTEAL PHASE POD EP : https://open.spotify.com/episode/1wljGKoY0svmoPjiZhhFm5?si=0jWcDlOqR2aqdlfJ9UimaA&utm_source=copy-link Agolde brown sweater : https://go.shopmy.us/p-87279917 Fav jewelry : https://shopmy.us/collections/3854443 Diffuser : https://amzlink.to/az05SBUSTL8ue ^^essential oils : https://amzlink.to/az0xLmMRYeaeC FAVORITE PROBIOTIC : https://amzlink.to/az0bCJEThh7yH G2G bars (code MACROHABITS) : https://g2gbar.com Rawr bars (code MACROHABITS) : https://www.rawrorganics.com BetterDays Greens (code HANNAH10) : https://betterdaysco.com Flora by Organic Olivia : https://amzlink.to/az0JrtMkSEGNs Wellness formula pills : https://amzlink.to/az0Qh2MEaS2zm Alfred SF vanilla : https://go.shopmy.us/p-87281164 Smart scale (if you’re gonna use a scale - USE THIS ONE!!!) : https://amzlink.to/az0StWpVJElZW THE LAUNDRY TRIFECTA dryer sheets - https://amzlink.to/az0QXxYOSsftS scent booster - https://amzlink.to/az0ZlvbgCVbHH diva laundry detergent - https://amzlink.to/az0uoEXKF3Ddm

TGIF GALS! Feeling stuck even though you’re doing everything “right”? In this solo episode, we’re breaking down what a true plateau actually is and what to do when your progress stalls- from auditing your adherence and understanding TDEE to adjusting your macros, reverse dieting, progressive overload, and knowing the difference between a weight-loss plateau and a physique plateau. I also cover the sneaky things that can mask progress, why eating less isn’t always the answer, how carbs and fats can impact performance, and how long is too long to stay in a deficit. Plus, a little life update on navigating negativity online, my thyroid ultrasound, and moreee <3 LINKS - PODCAST STORY SUBMISSIONS (100% anonymous!!) : https://forms.gle/jrzsTVbJYjKKBwFt5 7 DAYS OF FREE WORKOUTS : https://my.playbookapp.io/hannah-pointer/checkout START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application (booking for September & October) : https://www.macrohabits.com/application Independent Reverse Dieting Plans : https://macrohabits.shop/products/6-week-reverse-dieting-plan Moving Company (OC) : https://goldenwestmoving.com Thyroid podcast episode : https://open.spotify.com/episode/6RmHQ90n6AaMh5cbJWKqTn?si=s6STGL01Q_KbPX6h2x0SzQ&utm_source=copy-link Brain Code Centers (brain scan) : https://www.instagram.com/braincodecenters

Diet culture has made us feel like we have to pick a side: either love your body exactly as it is OR have a goal to change it. But I don’t think those two things are mutually exclusive. In this solo episode, I’m unpacking the conversation around diet culture, fat loss, macro tracking, and why wanting to change your physique does not mean you hate your body. We’re talking about the difference between structure and restriction, why I believe you can’t hate yourself into your dream body, and how having goals for yourself can come from a place of self-love, not punishment. I’m also sharing my own experience with tracking macros, how it completely changed the way I understand portions and fueling, and why eating “healthy” doesn’t necessarily mean you’re eating for your goals. You’re allowed to want fat loss AND love your body. You’re allowed to have structure without restriction. And you’re allowed to have physique goals without letting them consume your life. LINKS : START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application : https://www.macrohabits.com/application WORKOUT WITH ME (try 7 days free!) : https://my.playbookapp.io/hannah-pointer/checkout PODCAST STORY SUBMISSIONS : https://forms.gle/jrzsTVbJYjKKBwFt5 Recent episode w/ Coach Nat : https://open.spotify.com/episode/4Qdq8kjUJTjXPhms8QWpYK?si=17ZVnF71Sv2UEHIGB2hjBA&utm_source=copy-link&t=0 Fiber episode : https://open.spotify.com/episode/4D2mR2S021F2hKwpqX5rIO?si=JIi3dKNoSfOCqIieOwbvBQ&utm_source=copy-link Protein ball recipe : https://www.instagram.com/reel/DcjbhQ8PiO4/ Macro friendly Starbucks orders : https://www.instagram.com/p/Dcgs0nFFMEg/ SPF setting spray : https://go.shopmy.us/p-83112307

HI BEAUTIES! Coach Nat and I are answering your questions all about body recomposition, macro splits for different goals, progressive overload, and what it actually takes to get better results. We’re breaking down Nat’s current marathon training and how she’s adjusting her macros to support it, my current macro split, how we fuel our bodies before and after workouts, and why we’re both BIG believers in starting your day with a solid breakfast. We also talk about shifting your mindset around macros and viewing food as fuel instead of something you constantly need to restrict. We get into what to do if you’ve lost weight but still don’t feel “toned,” how to structure your workouts if you only have three days a week to train, prepping for a vacation without crash dieting, tracking macros while living with a partner, and why being sore doesn’t necessarily mean your workout was effective. LINKS : START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application : https://www.macrohabits.com/application WORKOUT WITH ME (try 7 days free!) : https://my.playbookapp.io/hannah-pointer/checkout PODCAST STORY SUBMISSIONS : https://forms.gle/jrzsTVbJYjKKBwFt5 Q&A episode w/ Coach Nat : https://open.spotify.com/episode/4Qdq8kjUJTjXPhms8QWpYK?si=17ZVnF71Sv2UEHIGB2hjBA&utm_source=copy-link&t=0 Foqos app (brick dupe) : https://apps.apple.com/us/app/foqos-tap-to-block/id6736793117 ^amazon tags for app : https://amzlink.to/az0zNwvw93mjf Heated eye mask : https://amzlink.to/az0y9W5RCwzKP Oatmeal recipe : https://www.tiktok.com/t/ZP8WgapHr/ New devotional : https://amzlink.to/az0f5nBOJFBCy Home organizers : Unorganized Home (@unorganizedhome) • Instagram photos and videos instagram.com

TGIF babesss! We’ve all had those weeks where we feel puffy, off, unmotivated, or like our workouts just aren’t hitting the same. In this episode, we’re talking about how to work with your body instead of immediately assuming you need to eat less or train harder. I’m breaking down why taking a deload week can actually help you make MORE progress, and the simple things I do when I’m in a funk and need to feel like myself again. Thank you for your continued support!! XO LINKS : START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application : https://www.macrohabits.com/application NEW WORKOUT PROGRAM (try 7 days free!) : https://my.playbookapp.io/hannah-pointer/checkout PODCAST STORY SUBMISSIONS : https://forms.gle/jrzsTVbJYjKKBwFt5 Hydration by Lisa (peptides) : https://www.instagram.com/hydrationbylisa BetterDays Greens (code HANNAH10) : https://betterdaysco.com/collections/bettergreens?srsltid=AfmBOorMA3wCcbfTYHmSc3ssaKzxPK79c8Nm8kcXSJpVQWHsRowMYpLs Fav tanks : https://shopmy.us/collections/6690271 Kid Strong Manager Application : General Manager - Murray, UT - Indeed.com indeed.com Jesus Calling 365 Devotions with RealLife Stories Hardcover with Full Scriptures Encouragement and Reassurance for Daily Life A 365Day Devotional amzlink.to

This was such a fun episode with the brain guru Angie Noack! She shares her story of her brain injury, how she’s changed her life, and how she’s helped change so many others through brain mapping, neurofeedback, & lifestyle changes for optimal brain health. Mention “MACROHABITS” for $100 your brain scan!! Everything we talked about is linked down below. START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application (booking for August + September!) : https://www.macrohabits.com/application 7 day free trial to workout program! Hannah Pointer App - Nutrition Coach & Personal Trainer ( https://my.playbookapp.io/hannah-pointer ) To schedule a brain consult: Top Neurofeedback in Denver and Dallas ( https://braincodecenters.com/ ) Brain code centers IG: https://www.instagram.com/braincodecenters Books mentioned: Fiber & Fueled Glucose revolution Comfort crisis Dopamine nation Metabolical Protein a holic

TGIF GIRLS!! I love these solo episodes. I feel like I’m on FaceTime with you guys just catching up!! I’ve got some major life updates for you guys and story submission breakdowns!! Thank you so much for being here and for the continued support with the pod any links I mentioned are down below! If you’re interested in 1:1 coaching- we’re booking out for August and September. Fill out the form below :) LINKS - PODCAST STORY SUBMISSIONS (100% anonymous!!) : https://forms.gle/jrzsTVbJYjKKBwFt5 7 DAYS OF FREE WORKOUTS : https://my.playbookapp.io/hannah-pointer/checkout START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application (booking for August & September!) : https://www.macrohabits.com/application Chocolate Chip Cookie Dough Protein Balls : https://www.instagram.com/reel/Dbq3dVHRgIw/

In today’s Q&A, I’m answering some of your most asked questions! We’re diving into my current macro split, whether I’m reverse dieting, how to increase your carbohydrates without feeling overwhelmed or gaining weight, etc. Plus, I’m sharing practical tips and the reasoning behind what’s worked for me. Whether your goal is fat loss, building muscle, or simply feeling your best, I hope this episode gives you a few takeaways you can apply to your own journey. If you enjoyed this episode be sure to leave a rating and review, share it with a friend, and tag me on Instagram @macro_habits so I can see you’re listening! LINKS : START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application : https://www.macrohabits.com/application Workout with me : https://my.playbookapp.io/hannah-pointer/checkout PODCAST STORY SUBMISSIONS : https://forms.gle/jrzsTVbJYjKKBwFt5 Kelly’s IG : https://www.instagram.com/kellygiugni Hydration by Lisa : https://www.instagram.com/hydrationbylisa Body care essentials : https://amzlink.to/az01DlE1R1vf3 Cyklar Body Oil : https://go.shopmy.us/p-74850907 Cyklar Body Wash : https://go.shopmy.us/p-74850656 Fleur Perfume : https://go.shopmy.us/p-74852596 Mouth tape : https://go.shopmy.us/p-36962800 Ice roller : https://go.shopmy.us/p-58591625 Teeth whitening strips (great for sensitive teeth) : https://amzlink.to/az00w3ovWAmKe Lumify eye drops : https://amzlink.to/az0aMgotRD9X4 Inositol powder (I take this daily) : https://amzlink.to/az0FhSNgdBUVP PWDRS electrolytes (code ‘MACROHABITS’) https://www.pwdrs.com/products/electrolytes-pwdr Clearstem routine : https://shopmy.us/collections/5667344 Coach Tay’s Podcast Ep. : https://open.spotify.com/episode/6lGpXIfrLwQKZkWGA1wnpH?si=bYOCWyTpRniN1E5GQy_llA&utm_source=copy-link Well with Arielle Lorre : https://open.spotify.com/show/0vrgqp61FJYzGXJnfdv64m?si=tEA4eRRMSLCkqBjbhmcg4A&utm_source=copy-link

TGIF SEESTERS In this solo episode, I’m sharing exactly how I maintain my physique while traveling without obsessing over every calorie or saying no to the experiences. We cover the habits that make the biggest difference, how to avoid feeling puffy and inflamed, my go to restaurant strategies, digestion tips, and what I actually do before, during, and after a trip to stay feeling my best!! I also share the Botox I just got! LINKS : 7 day free trial to workout program! Hannah Pointer App - Nutrition Coach & Personal Trainer ( https://my.playbookapp.io/hannah-pointer ) START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application (booking for July & August!) : https://www.macrohabits.com/application Listen to Molly’s podcast episode here : https://podcasts.apple.com/us/podcast/macrohabits-podcast/id1845155084?i=1000756321345 Listen to Raena’s podcast episode here (lymphatic organic) : https://podcasts.apple.com/us/podcast/macrohabits-podcast/id1845155084?i=1000777202544 Lymphatic drainage massage RESULTS! : https://www.instagram.com/reel/DbB3MosyTIw/ OC nail tech - https://www.instagram.com/notyourmomsnails UT nail tech - https://www.instagram.com/handsbyhal Banana Muffin Recipe - https://www.instagram.com/reel/Da6OpBSSIme/ Mouth tape : https://go.shopmy.us/p-36962800 Make up favorites : https://shopmy.us/collections/2396502 My girl wellness digestive supplement : https://www.mygirlwellness.com/products/you-go-girl Inositol powder (I take this daily) : https://amzlink.to/az0FhSNgdBUVP All of my favorite digestion supplements : https://amzlink.to/az0CpOr5zu9wQ PWDRS electrolytes (code ‘MACROHABITS’) https://www.pwdrs.com/products/electrolytes-pwdr ( https://www.pwdrs.com/products/electrolytes-pwdr?srsltid=AfmBOoq3iPfduJFFFLw654PxZbIMTdZtkxlA9eIDcLzsiKwhMj6q6mFU ) Clean Simple Eats single serve protein powder (code ‘HANNAH10’) https://cleansimpleeats.com/products/build-your-own-protein-powder-variety-pack Taylor Dukes Wellness Protein Powder : https://go.shopmy.us/p-73524123

HI BEAUTIES! On this week’s episode I’m joined by Raena, owner of Lymphatic Organic, to dive into one of the most overlooked pieces of health, recovery, and body composition: your lymphatic system. We talk about how proper lymphatic drainage can impact inflammation, bloating, recovery, digestion, hormones, and even the way your physique looks- especially if you feel like you’re doing everything “right” with nutrition and workouts but still feel puffy or stagnant. We also talk about Raena’s face lift, travel tips, business, diet, & more!! As always, if you enjoyed this episode be sure to subscribe, leave a review, and share it with someone who needs to hear it 🫶🏼 START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application (booking for July & August!) : https://www.macrohabits.com/application Workout programs!! 7 day free trail: https://my.playbookapp.io/hannah-pointer/checkout Lymphatic Organic : https://lymphaticorganic.com Lymph Addicts Community : https://thelymphaddicts.com Shop Raena’s Vibration Weights : https://thelymphaddicts.com/products/lymphy?variant=49679487074554

Unsure where to start?: MacroHabits | Get Started ( https://www.macrohabits.com/get-started ) BOOKING FOR JULY! 12 week 1:1 coaching form: MacroHabits | 1:1 Coaching ( https://www.macrohabits.com/1-1-coaching ) Workout Subscription! 7 Day Free Trial: https://my.playbookapp.io/hannah-pointer/checkout?promo=MACROHABITS The BEST camera : https://go.shopmy.us/p-70133193?s=sl1_stk_cpl NANTUCKET OUTFITS : https://shopmy.us/collections/6204773 Gap linen set : https://go.shopmy.us/p-69480318 Vagabond sandals : https://go.shopmy.us/p-69480691 Wedding Guest Dresses : https://shopmy.us/collections/6044183 7 DAYS OF FREE WORKOUTS : https://my.playbookapp.io/hannah-pointer/checkout CSE GREENS (code ‘HANNAH10’) : https://cleansimpleeats.com/products/cherry-limeade-greens-powder My Girl Wellness (digestion supplement) : https://www.mygirlwellness.com/products/you-go-girl Immunity Stack : https://amzlink.to/az0V1Ov6tK8yj All supplements : https://amzlink.to/az0HW58zHEToJ START FORM : https://www.macrohabits.com/get-started

Unsure where to start?: MacroHabits | Get Started ( https://www.macrohabits.com/get-started ) BOOKING FOR JULY! 12 week 1:1 coaching form: MacroHabits | 1:1 Coaching ( https://www.macrohabits.com/1-1-coaching ) Workout Subscription! 7 Day Free Trial: https://my.playbookapp.io/hannah-pointer/checkout?promo=MACROHABITS GUT HEALTH SUPPLEMENT PROTOCOL : https://amzlink.to/az0YorawfbzwT Wedding Guest Dresses : https://shopmy.us/collections/6044183 TRAVEL EPISODE (episode 25) Apple - https://podcasts.apple.com/us/podcast/macrohabits-podcast/id1845155084?i=1000757704240 Spotify - https://open.spotify.com/episode/47m1V8A7G0jc7zcTsRpSc9?si=4wgruqbsT9SJkd2-o47LVA rhode highlight milk : https://go.shopmy.us/p-68086053 rhode peptide lip tint (macadamia butter) : https://go.shopmy.us/p-68086475 dime 7 summers perfume : https://go.shopmy.us/p-68087239 All my favorite make up products : https://shopmy.us/collections/2396502 GAP SWEATSUIT : https://shopmy.us/collections/4909957 Follow me on Spotify!!! : https://open.spotify.com/user/hannah.pointer?si=0Q1utCuWT2-g748kd6NyIA HYDRATION BY LISA (peptides) : https://www.instagram.com/hydrationbylisa CLEARSTEM FAVS (code ‘MACROHABITS’ to save) : https://shopmy.us/collections/5667364 7 DAYS OF FREE WORKOUTS : https://my.playbookapp.io/hannah-pointer/checkout PWDRS (obsessed with their pre workouts + electrolytes) (code ‘MACROHABITS’ to save) : https://www.pwdrs.com Supplements : https://amzlink.to/az0HW58zHEToJ

My bestie Lexi is back on the pod!! We’re catching you up on everything going on from wedding weekend festivities, dating updates, funny stories, and some highs and lows from the past few weeks. Then we dive into your submissions and answer some juicy questions on: • Body dysmorphia, SkinnyTok, and healing your relationship with food • Feeling like you’ll never find your person after a breakup • Navigating passive-aggressive friendships and jealousy • Moving in with your boyfriend while still prioritizing your goals • Confidence & growth ENJOY xx Unsure where to start?: MacroHabits | Get Started ( https://www.macrohabits.com/get-started ) BOOKING FOR JULY!! 12 week 1:1 coaching form: MacroHabits | 1:1 Coaching ( https://www.macrohabits.com/1-1-coaching ) Workout Subscription! 7 Day Free Trial: https://my.playbookapp.io/hannah-pointer/checkout?promo=MACROHABITS Fav Electrolytes: https://www.pwdrs.com/products/electrolytes-pwdr (code: “MACROHABITS”)

In this episode, I’m joined by my Head Coach Tay of the 12 week 1:1 program who shares her personal transformation from chronic dieting to fueling her body properly. We break down how she gradually increased her calories from around 1,000 calories to over 2,000 calories per day, improved her relationship with food, built more muscle, increased her energy, and completely transformed her physique. LINKS: 12 week 1:1 coaching form: (https://www.macrohabits.com/application) Unsure where to start?: MacroHabits | Get Started (https://www.macrohabits.com/get-started) Workout Subscription! 7 Day Free Trial: https://my.playbookapp.io/hannah-pointer/checkout?promo=MACROHABITS Fav Electrolytes: https://www.pwdrs.com/products/electrolytes-pwdr (code: “MACROHABITS”) 0:00 – “Episode Overview & Coach Tay Introduction” 3:15 – The 1,000-Calorie Starting Point 8:40 – Signs She Was Severely Under-Eating 14:05 – Why Eating Less Was Holding Progress Back 19:30 – Increasing Calories Without Gaining Excess Fat 25:00 – Reverse Dieting & Metabolism Explained 30:20 – Training, Recovery & Performance Improvements 36:10 – The Mental Side of Eating More Food 41:45 – Body Composition Changes & Physique Results 47:20 – Common Fat-Loss Mistakes Women Make 53:10 – Building a Sustainable Relationship With Food 59:00 – Final Takeaways & Advice for Women Looking to Transform Their Physique

TGIF BABES! In this week’s episode I sit down with Kayleigh Christina, co-founder of CLEARSTEM, to talk all things acne, Accutane, skincare, hormones, and what it really takes to achieve clear skin. We dive into the biggest misconceptions about acne, how hormones, gut health, stress, and nutrition can impact your skin, and why some of the products marketed as “healthy” may actually be making breakouts worse. Kayleigh also shares the story behind her acne journey, building CLEARSTEM, and the science-backed approach they use to help people heal acne without compromising long-term skin health. LINKS: Code ‘MACROHABITS’ for 15% off any CLEARSTEM products: https://clearstem.com/ Unsure where to start?: MacroHabits | Get Started (https://www.macrohabits.com/get-started) BOOKING FOR JUNE! 12 week 1:1 coaching form: MacroHabits | 1:1 Coaching (https://www.macrohabits.com/1-1-coaching) Workout Subscription! 7 Day Free Trial: https://my.playbookapp.io/hannah-pointer/checkout?promo=MACROHABITS Fav Electrolytes: https://www.pwdrs.com/products/electrolytes-pwdr (code: “MACROHABITS”) 0:00 – “Episode Overview & What’s Been Going On” 4:45 – Life Updates & Recent Reflections 10:20 – The Main Topic: Why This Matters 16:05 – Common Mistakes & Misconceptions 22:10 – Personal Experience & Lessons Learned 28:40 – Strategies That Have Worked Best for Me 35:05 – Challenges, Setbacks & Adjustments 41:30 – Habits That Create Long-Term Success 48:15 – Mindset Shifts That Change Everything 55:10 – Questions, Insights & Practical Takeaways 1:02:20 – Advice for Anyone in a Similar Position 1:10:05 – Final Thoughts, Reflections & Closing Remarks

Happy Friday gals!! In this episode, I’m breaking down the 10 biggest fat loss mistakes I made in my 20’s… the ones that kept me stuck, frustrated, bloated, under-eating, over-training, and constantly feeling like I had to “start over Monday.” If you feel like you’re doing “everything right” but still not seeing results, this episode will help you zoom out, simplify your approach, and finally understand what actually moves the needle for sustainable fat loss. LINKS: Unsure where to start?: MacroHabits | Get Started (https://www.macrohabits.com/get-started) BOOKING FOR JUNE! 12 week 1:1 coaching form: MacroHabits | 1:1 Coaching (https://www.macrohabits.com/1-1-coaching) Workout Subscription! 7 Day Free Trial: https://my.playbookapp.io/hannah-pointer/checkout?promo=MACROHABITS Fav Electrolytes: https://www.pwdrs.com/products/electrolytes-pwdr (code: “MACROHABITS”) Southall: Official Site | Southall Farm & Inn (https://www.southalltn.com/) Lash serum: https://go.shopmy.us/p-62213289 Cream of rice: https://amzlink.to/az0sEttTsc05z Cream of rice recipe: https://www.instagram.com/reel/DY-Xxl0ydez/ Psyllium husks: https://amzlink.to/az0vldHMWUZPJ CSE nut butter (code: HANNAH10): https://cleansimpleeats.com/products/sweet-classic-nut-butter Luteal phase episode: https://podcasts.apple.com/us/podcast/macrohabits-podcast/id1845155084?i=1000751915595 Fiber hacks! https://podcasts.apple.com/us/podcast/macrohabits-podcast/id1845155084?i=1000746341189 Abercrombie tank: https://go.shopmy.us/p-61425446 0:00 – “Episode 35 Overview & Opening Thoughts” 2:10 – Life Update & What’s Been Top of Mind 5:55 – The Main Topic Explained 10:15 – Common Misconceptions & What People Get Wrong 14:40 – Personal Experience & Lessons Learned 19:05 – Practical Strategies That Actually Work 23:30 – Challenges, Setbacks & Adjustments 28:00 – Habits That Make the Biggest Difference 32:25 – Mindset, Discipline & Long-Term Success 37:00 – Questions, Insights & Key Takeaways 41:30 – Advice for Anyone Facing Similar Challenges 45:20 – Final Thoughts & Closing Remarks

This week, I’m joined by Lauren Papanos from Functional Fueling to talk about the side of fat loss that so many women overlook: hormone health, metabolic function, thyroid health, & properly fueling your body. We dive into the effects of under-eating, chronic dieting, hormone imbalances, thyroid health, metabolic function, food noise, the optimal workout split, inflammation, energy levels, and why “healthy habits” can sometimes backfire. There are so many amazing nuggets of wisdom in this episode! I hope you guys enjoy this & have some tangible takeaways you can apply to your life 🖤 LINKS: Unsure where to start?: MacroHabits | Get Started (https://www.macrohabits.com/get-started) BOOKING FOR JUNE! 12 week 1:1 coaching form: MacroHabits | 1:1 Coaching (https://www.macrohabits.com/1-1-coaching) Workout Subscription! 7 Day Free Trial: https://my.playbookapp.io/hannah-pointer/checkout?promo=MACROHABITS Lauren Papanos: https://www.instagram.com/functional.fueling Fav Electrolytes: https://www.pwdrs.com/products/electrolytes-pwdr (code: “MACROHABITS”) 0:00 – Intro & Episode Overview 2:06 – Introducing the Topic: Fat Loss, Hormones & Metabolism 5:48 – Meet Lauren Papanos & Her Background 9:22 – Why Fat Loss Is Different for Women 13:10 – Hormones 101: What Actually Matters 17:42 – Thyroid Function & Metabolism Explained 22:18 – Common Symptoms Women Overlook 26:55 – Dieting Mistakes That Backfire 31:40 – Metabolism Myths vs Reality 36:12 – Stress, Cortisol & Weight Retention 40:45 – Practical Nutrition & Lifestyle Shifts 45:28 – Training, Recovery & Energy Balance 50:06 – Fixing Your Metabolism the Right Way 54:33 – Long-Term Fat Loss vs Quick Fixes 59:10 – What Most Coaches Get Wrong 63:48 – Advice for Women Struggling Right Now 67:05 – Final Thoughts & Key Takeaways 70:02 – Outro & Closing

TGIF ❤️‍🔥 In this Q&A episode, I’m answering your questions on everything from fat loss tips and macros to GLP-1s, intermittent fasting, sobriety, plastic surgery, dating, and all the life stuff in between. We’re getting into how to approach fat loss without extremes, what to focus on if you’re using a GLP-1, whether fasting actually helps, how sobriety can impact your goals, and my thoughts on body confidence, procedures, and navigating dating while still prioritizing yourself. LINKS: Unsure where to start?: MacroHabits | Get Started (https://www.macrohabits.com/get-started) BOOKING FOR JUNE! 12 week 1:1 coaching form: MacroHabits | 1:1 Coaching (https://www.macrohabits.com/1-1-coaching) Workout Subscription! 7 Day Free Trial: https://my.playbookapp.io/hannah-pointer/checkout?promo=MACROHABITS Fav Electrolytes: https://www.pwdrs.com/products/electrolytes-pwdr (code: “MACROHABITS”) Lip & Makeup mentions: https://shopmy.us/collections/2396502 Psyllium husks: https://amzlink.to/az01WHDnBPDTg Tanning gel: https://go.shopmy.us/p-59697267 Amazon lip liner: https://amzlink.to/az0kvCKYxjGih High pony hair ties: https://amzlink.to/az0MT7Z7IBTqy High pony styling cream: https://amzlink.to/az0kwFv9DSuCH Flyaway slicking serum: Flyaway Slicking Serum – Mad Hair Co. (https://madhairco.com/products/flyaway-slicking-serum) 0:00 – Intro & Episode Kickoff 2:12 – What This Episode Is About 6:05 – Recent Life Updates & Where I’ve Been 10:48 – Biggest Changes Lately 15:22 – Challenges I’ve Been Dealing With 20:06 – Mindset Shifts & What I’ve Learned 24:58 – What’s Been Working for Me 30:14 – Habits & Routine Changes 35:27 – A Turning Point / Realization 40:33 – Things I Had to Let Go Of 45:18 – Advice I’d Give Myself Earlier 50:42 – What I’m Focused on Now 55:36 – Perspective, Growth & Staying Consistent 60:21 – Final Thoughts & Key Takeaways 66:05 – Outro & Closing

TGIF GALS! This week’s solo catch-up episode is a little bit of everything. We’re diving into some of my recent favorite things, bloating / digestion tips that ACTUALLY help, how to maintain your body composition while traveling without obsessing or starting over every Monday, and a rapid fire Q&A covering some of your most asked health, fitness, beauty, dating, and nutrition questions. LINKS: Unsure where to start?: MacroHabits | Get Started (https://www.macrohabits.com/get-started) 12 week 1:1 coaching form: MacroHabits | 1:1 Coaching (https://www.macrohabits.com/1-1-coaching) Workout Subscription! 7 Day Free Trial: https://my.playbookapp.io/hannah-pointer/checkout?promo=MACROHABITS Fav Electrolytes: https://www.pwdrs.com/products/electrolytes-pwdr (code: “MACROHABITS”) Resa bikini: https://shop-resa.com/products/joey-bikini-bottom-in-rio Veja sneaker: https://shopmy.us/collections/5262328 K18 dry shampoo: https://go.shopmy.us/p-58197841 Pfb vanish: https://amzlink.to/az0vNF8l81U4c Patrick ta glow balm: https://go.shopmy.us/p-58198271 Chia flax blend: https://shop.sprouts.com/products/158958 (https://amzlink.to/az0cCLmT4S18W) Inositol powder: https://amzlink.to/az0s47RsfT2wm Morning face de-puff routine: https://shopmy.us/collections/3391954 Meat sticks: https://amzlink.to/az0KAwxIsOANq Lineage code: HANNAH10 https://lineageprovisions.com/products/classic-meat-sticks Rawr bars code: MACROHABITS Rawr Organics Store (https://www.rawrorganics.com/) CSE greens & protein powder code: HANNAH10https://cleansimpleeats.com/ Psyllium husk: https://amzlink.to/az0cM2v8oAXFL Oura: https://amzlink.to/az0m84eEo8JgP Probiotic: https://amzlink.to/az0XOaaeAKBii Makeup favs: https://shopmy.us/collections/2396502 Revolve ring: https://go.shopmy.us/p-58200135 Amazon jewelry: https://amzlink.to/az0GevTtvSATt 0:00 – “Episode 32 Overview & Opening Thoughts” 2:15 – What Sparked Today’s Conversation 6:00 – Breaking Down the Main Topic 10:30 – Common Misconceptions & Mistakes 15:20 – Personal Experience & Honest Reflections 20:10 – Practical Strategies That Actually Work 25:25 – Challenges, Adjustments & Expectations 30:40 – Consistency, Habits & Long-Term Results 35:55 – Mindset Shifts That Change Outcomes 41:15 – Lessons Learned Along the Way 46:35 – Who This Advice Is Best For 52:00 – Final Takeaways & Closing Thoughts

TGIF! In this episode, I’m joined by Olympian Annie Kunz to talk about what it really takes to compete at the highest level- mentally, physically, and emotionally. Annie opens up about her journey to the Olympics, the pressure that comes with elite performance, navigating identity outside of sport, and the lessons she’s learned through setbacks, discipline, and chasing big goals. We also chat about her current workout split, how she’s fueling her body, & her daily non-negotiables to look & feel her best. LINKS: Unsure where to start?: MacroHabits | Get Started (https://www.macrohabits.com/get-started) 12 week 1:1 coaching form: MacroHabits | 1:1 Coaching (https://www.macrohabits.com/1-1-coaching) Workout Subscription! 7 Day Free Trial: https://my.playbookapp.io/hannah-pointer/checkout?promo=MACROHABITS Fav Electrolytes: https://www.pwdrs.com/products/electrolytes-pwdr (code: “MACROHABITS”) Follow Annie: annie_kunz7 0:00 – “Introducing Annie Kunz & Episode Overview” 2:35 – Annie’s Background & Athletic Journey 7:20 – Early Influences & Getting Started 12:10 – Competing at a High Level 17:30 – Training, Discipline & Daily Structure 22:55 – Setbacks, Injuries & Mental Toughness 28:15 – Balancing Life, Sport & Expectations 33:40 – Mindset, Pressure & Performance 39:05 – Lessons Learned Through Competition 44:30 – Advice for Aspiring Athletes 49:55 – What’s Next & Future Goals 55:20 – Final Thoughts & Takeaways