Want to burn fat? Eat more protein.

Want to build muscle? Eat more protein.

Want longer, fuller hair? Eat. more. protein.

If you’re the person who feels like they are doing everything “right” to see results, but you’re not getting anywhere, this episode might give you the answer you’ve been searching for.

In today’s episode of Diet Starts Never, we will be discussing:

• The power of protein to boost your metabolism & lean out for good

• How to calculate your protein goal

• Tips to optimize your nutrition so you can reach your long term goal

I mentioned in the episode I have a free quick guide to protein. You can click here to download it right now!

Be sure to follow me on instagram and tik tok for more tips to optimize your nutrition & for actual examples of what eating high protein meals looks like

If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

Follow me on instagram: https://www.instagram.com/rachiejo/

Follow me on Tik Tok: https://www.tiktok.com/@rachiejo

Work with me: https://www.racheljocoaching.com/link-in-bio

On todays episode of Diet Starts Never, I am introducing you to one of my long term clients, Antionette.

Over the last 3 years, Antoinette lost 40 pounds, started going to the gym, healed her relationship with food and was able to maintain a new lifestyle all while enjoying a busy social life and traveling frequently!

I asked her to come on this podcast episode because she has a unique perspective towards weight loss. She has been on the other side where she used to struggle and think she was never going to change. She has made it out stronger and better than ever!

If you are struggling with weight loss, listen to Antionettes story because I think she can really motivate you to look at the bigger picture and think long term.

If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

Follow me on instagram: https://www.instagram.com/rachiejo/

Follow me on Tik Tok: https://www.tiktok.com/@rachiejo

Work with me: https://www.racheljocoaching.com/link-in-bio

Happy Valentines Day! If theres one thing about me, I LOVE love. Self love, romantic love, family love, any kind of love brings me joy.

One thing about love is it brings people very close together. We get to build lives with our partners and grow close to loved ones. As this comes with many joys, it can also be difficult in some areas!

Reaching your health and fitness goals is hard, but it's even harder when you feel like you don't have the support of your partner or loved ones.

In this episode, we explore the challenges and rewards of navigating different fitness journeys within a relationship. I'll share practical tips on communication, offering and receiving support, and building a healthy dynamic that fuels both individual and shared goals.

Join me as we celebrate the power of partnership and discover how love and support can be the secret weapon to achieving your dreams!

If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

Follow me on instagram: https://www.instagram.com/rachiejo/

Follow me on Tik Tok: https://www.tiktok.com/@rachiejo

Work with me: https://www.racheljocoaching.com/link-in-bio

Being bloated is one of the most common issues among Americans and guess what? It is NOT normal to feel bloated all of the time.

Not only is bloat a sign of negative biofeedback (your body communicating with you), but whatever is causing the bloat can cause long term issues as well.

Other common digestive issues, such as constipation and diarrhea, are related to bloat and also should not be something happening to you on the regular.

Now let's take your fat loss goals into consideration: your body may NOT lose fat if its digestion is off because that means your body is not at prime health.

In todays episode we’re going to cover:

• The role of the digestive system and how to optimize your own digestion

• How bowel movements play a role in digestion and bloat

• Common causes of bloating that you may be missing

• Interventions for improving digestion and bloating

If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

Follow me on instagram: https://www.instagram.com/rachiejo/

Follow me on Tik Tok: https://www.tiktok.com/@rachiejo
Work with me: https://www.racheljocoaching.com/link-in-bio

Whether your goal is to lose weight, build muscle, get stronger or just to be healthier, you need to make sure your body's baseline is covered. This means before asking your body to change, you need to make sure its getting enough of what it needs to live.

I know you want to get toned, be lean or just be super strong, but you will not get anywhere successfully without mastering these five habits.

I am here to provide a sustainable, science based approach that not only gets you results, but helps you live a long, healthy life.

In todays episode we’ll cover:

• The 5 top wellness focuses

• Tips to thrive in each area

If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

Follow me on instagram: https://www.instagram.com/rachiejo/

Follow me on Tik Tok: https://www.tiktok.com/@rachiejo

Work with me: https://www.racheljocoaching.com/link-in-bio

Ever feel like carbs are the forbidden fruit of the weight loss world? You're not alone! In this episode, we're ditching the carb shame and exploring the truth about these essential nutrients. Join us as we debunk myths, uncover the science behind carbs, and learn how to build a nourishing relationship with food.

In this episode:

• The Fad Trap: Unmasking the allure and downsides of trendy low-carb diets, from Atkins to Keto.

• Friend or Foe?: Demystifying carbs, diving into different types (simple vs. complex), and understanding their crucial role in energy, blood sugar, and gut health.

• Building a Nourishing Relationship: Learn practical tips to embrace the right carbs for your body, overcome carb fear, and listen to your body's hunger cues.

We’re going to ditch the shame, celebrate all food groups, and cultivate a joyful, balanced relationship with eating.

If you learned something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

Follow me on instagram: https://www.instagram.com/rachiejo/

Follow me on Tik Tok: https://www.tiktok.com/@rachiejo

Work with me: https://www.racheljocoaching.com/link-in-bio

This is NOT your typical “New Year, new you” episode because I don't believe New Year Resolutions get results. This is a strategic, goal setting, guided episode that will help you achieve any goal you set and are willing to work towards!

A dream is just a dream if it's not written down. A goal on the other hand, is written, planned, and strategic.

One of the biggest problems I see when someone sets a goal is that the goal is too vague and general. For example, saying you just want to lose weight without knowing how much or what you’re going to do everyday to do it won’t get you results. PLANNING will get you results!

Grab your journal and block out at least 30 minutes to complete this step by step guide to reaching your goals this year!

If you learn something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

Follow me on instagram: https://www.instagram.com/rachiejo/

Follow me on Tik Tok: https://www.tiktok.com/@rachiejo

Work with me: https://www.racheljocoaching.com/link-in-bio

What are you leaving in 2023 and bringing to 2024?

Before trying to move forward and accomplish new goals, it's crucial to take the time to review your accomplishments and struggles from the last year to learn how to improve moving forward. Reflection is a key tool of personal development that can help you achieve more of what you want and less of what you don’t want. We're going to confront the lows and celebrate the highs!

This episode is designed to be a follow-a-long journal session! I do not want you to do this while driving because you’ll get the best results when putting a pen to paper. 

Next weeks episode is going to be about resetting and planning for the new year.

So cozy up in a comfy spot with a cup of coffee or tea, your journal & your favorite pen! 

You can listen to last years New Year episode here: Why I don't set New Years resolutions

If you learn something in this episode, please share it with a friend or post it to your instagram story and tag me 😇

Follow me on instagram: https://www.instagram.com/rachiejo/

Follow me on Tik Tok: https://www.tiktok.com/@rachiejo

Work with me: https://www.racheljocoaching.com/link-in-bio