Got a question? Send me a text! :)

In this episode, I’m breaking down the real process of body recomposition, not the quick-fix version. I share the layers I moved through over the years, from overtraining and restricting to building muscle, healing my relationship with food, and finally seeing sustainable results.

You’ll hear about:

• why fat loss and muscle growth can’t be rushed
• how I broke free from the restrict-binge cycle
• the turning point that changed how I trained
• when to not track your food and when to bring structure back
• the invisible lifestyle stuff that matters more than you think
• why you’re not “behind” if it’s taking time

If you’re in the thick of it, this episode is here to remind you: every layer counts. once you’ve dial in one, you can build on it with the next.

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✨GET THE COURSE: Body Recomposition Course

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Got a question? Send me a text! :)

In today’s episode, I’m diving into binge eating, but not in the way you’ve heard it talked about before. We’re getting a little nerdy, breaking down what’s actually happening in your brain and body when you restrict certain foods. I have a feeling this one’s really going to hit home for a lot of you.

You'll learn:

• Why you crave the foods you tell yourself not to eat
• What happens in your brain when you restrict
• The dopamine link: why “forbidden” foods feel more exciting
• How restriction affects your nervous system and stress
• Why black-and-white thinking leads to guilt and bingeing
• Is the urge to binge about comfort, stimulation, or rebellion?
• ADHD and personality traits that can make this cycle worse
• How impulsivity, sensitivity, or anxiety play into food patterns
• Why giving yourself permission to eat can actually reduce cravings
• What to do if you notice this cycle in yourself

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In today’s episode, I'm talking about how to shift from tracking macros to eating more intuitively, without throwing away everything you’ve learned about nutrition.

Whether you’re feeling burnt out from tracking, in a new season of life, or just curious about doing things a little differently, this episode will help you make that shift with intention, not panic.

What you can expect to learn:

🔹 What intuitive eating doesn’t mean
Let’s clear this up first — it’s not about chaos, eating on impulse, or losing sight of your health goals.

🔹 What the transition actually looks like
There’s a whole middle ground between all-in tracking and no structure at all. You can still value performance and health while tuning into your hunger, energy, and mood.

🔹 Ways to loosen your grip on full tracking
→ Track just protein and fibre
→ Track Monday to Friday only, etc.

🔹 The power of gentle structure
You don’t need to hit exact macros to eat meals that support you. Building meals around protein & fibre still works, just with less rigidity.

🔹 Using past tracking as a reference, not a rule
You’ve already learned so much from tracking, now it’s about using that knowledge without being chained to it.

🔹 Hunger + fullness check-ins
Simple questions like “Am I actually hungry?” or “How full am I?” can go a long way in building trust with your body.

🔹 Breaking up with ‘f*ck it’ mode
Going off-plan doesn’t mean the day is ruined.

🔹 Cravings, stimulation, and asking what you really need
Sometimes cravings are about food. Sometimes they’re about needing a change. Get curious instead of reactive.

🔹 You can always come back to tracking if needed
This is a flexible approach, not a one-way street. You can blend strategies based on your goals and capacity.

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com