https://www.spreaker.com/podcast/body-by-design--6099992enHealth & FitnessCopyright Lou Driverhttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/ebc52241201479f45bc844c54d6628bc.jpghttps://www.spreaker.com/podcast/body-by-design--6099992Wed, 26 Aug 2026 17:23:38 +0000Lou DriverLou Driverfeeds@spreaker.comThe Women's guide to Strength Training, Nutrition & Metabolismtrue722d9dc4-e79e-538f-8e2d-134ca76eb289episodichttps://www.spreaker.com/episode/67-the-real-timeline-to-look-like-you-lift--74700189This episode is for women over 40 who are tired of starting over every few months and want the honest timeline.
What I cover:

• Why the industry sells quick fixes, and why they never change your shape
• The real targets you should be aiming for
• The neurological phase of your brain learning to fire before muscle builds
• The honest muscle build rates you can achieve
• How cortisol and stress work directly against your building
• Why tracking and lifting are skills, like learning to drive
• How life, injury and illness stretch the timeline, and why that’s normal
• Why falling in love with the lifestyle matters more than the finish line
• How the right skills let you maintain through even the hardest season

This is the honest version no one selling a twelve week programme will give you.]]>c84578cf-1cf5-47d2-a8bd-27c0d5bec9afWed, 26 Aug 2026 16:00:00 +0000Lou DriverThe fitness industry is obsessed with the twelve week challenge, because a slightly slimmer photo sells. But that’s fat loss, and fat loss isn’t what changes your shape. Muscle is, and muscle is slow. This episode is for women over 40 who are tired of...This episode is for women over 40 who are tired of starting over every few months and want the honest timeline.
What I cover:

• Why the industry sells quick fixes, and why they never change your shape
• The real targets you should be aiming for
• The neurological phase of your brain learning to fire before muscle builds
• The honest muscle build rates you can achieve
• How cortisol and stress work directly against your building
• Why tracking and lifting are skills, like learning to drive
• How life, injury and illness stretch the timeline, and why that’s normal
• Why falling in love with the lifestyle matters more than the finish line
• How the right skills let you maintain through even the hardest season

This is the honest version no one selling a twelve week programme will give you.]]>2146false67fullhttps://www.spreaker.com/episode/66-please-stop-cutting-food-on-rest-days-like-you-need-to-earn-it--74327117There is not one. And the fact you are looking for a blanket rule is part of why the effort is not showing up on your body.
This episode is for women over 40 who are tired of chasing rules that were never built for them.
What I cover:

• Why should I eat less on rest days is the wrong question
• The earn your food mindset, where it comes from, and why it blocks progress
• Whether you have actually nailed tracking, and why cycling before that just adds chaos
• Why you should never cycle your protein
• Why rest days build muscle
• The only two cases where calorie or carb cycling genuinely helps
• Why relieving your perimenopause symptoms can start with simply eating enough
• Why learning your own body is what frees you from needing a coach forever

This is not about a magic rule. It is about learning which rules are yours.]]>0157cead-8232-4681-ab8c-9c8dfade2e6eWed, 19 Aug 2026 16:00:00 +0000Lou DriverShould I eat less on my rest days? I get asked this constantly, and everyone wants a clean yes or no. There is not one. And the fact you are looking for a blanket rule is part of why the effort is not showing up on your body. This episode is for women...There is not one. And the fact you are looking for a blanket rule is part of why the effort is not showing up on your body.
This episode is for women over 40 who are tired of chasing rules that were never built for them.
What I cover:

• Why should I eat less on rest days is the wrong question
• The earn your food mindset, where it comes from, and why it blocks progress
• Whether you have actually nailed tracking, and why cycling before that just adds chaos
• Why you should never cycle your protein
• Why rest days build muscle
• The only two cases where calorie or carb cycling genuinely helps
• Why relieving your perimenopause symptoms can start with simply eating enough
• Why learning your own body is what frees you from needing a coach forever

This is not about a magic rule. It is about learning which rules are yours.]]>2036false66fullhttps://www.spreaker.com/episode/65-why-more-protein-is-no-longer-the-answer-for-you--73854445

Why eat more protein is right for some women and wrong others. Which are you?

Why perimenopause did not create your insulin resistance, it revealed years of restriction

Insulin, and it's role in muscle building

Thyroid, and why you need carbs for your metabolism

Cortisol, why low carbs raise it, and how it eats muscle faster than you build it

Liver glycogen, and why low carbs are behind your 2 and 3am wake ups

Sleep, growth hormone, and why no deep sleep means no repair

Why broccoli and salad are not carbs,

The nutrient dense carbs to actually eat

How to know your own macro split is wrong

This is not about eating less. It is about feeding the body you are asking to build in midlife]]>b7cd12fc-d2e1-438e-bd63-a087fc9d1fdfWed, 12 Aug 2026 16:00:00 +0000Lou DriverYou're in the gym. You already eat plenty of protein. And yet the entire internet is still screaming eat more protein at you.So you push it higher, and to make room you drop your carbs. This episode is about why that is costing you the exact body you...

Why eat more protein is right for some women and wrong others. Which are you?

Why perimenopause did not create your insulin resistance, it revealed years of restriction

Insulin, and it's role in muscle building

Thyroid, and why you need carbs for your metabolism

Cortisol, why low carbs raise it, and how it eats muscle faster than you build it

Liver glycogen, and why low carbs are behind your 2 and 3am wake ups

Sleep, growth hormone, and why no deep sleep means no repair

Why broccoli and salad are not carbs,

The nutrient dense carbs to actually eat

How to know your own macro split is wrong

This is not about eating less. It is about feeding the body you are asking to build in midlife]]>1989false65fullhttps://www.spreaker.com/episode/64-nourish-not-just-fed--73506394A coach I know posted a reel about feeling she had to justify wanting to diet for her holiday. It struck a nerve, because the narrative has swung so far that a woman who wants to responsibly lean out now gets told to sit down and be grateful.
So let me say it plainly. Dieting is not the enemy. Your definition of what looks good is yours. And whether you are choosing a deficit or you have quietly ended up stuck on low calories, the thing that decides your result is nourishment.
This episode is for women over 40 in midlife, in the gym, wanting to change their body and entitled to want that.
What I cover:• Why a responsible, structured deficit is nothing like the chronic dieting that wrecked so many women• The two very different women who end up eating low calories• Why under 1800 calories usually means you are undernourished, • Why it is not just protein, and what 200 grams a day is costing you• The foods most of us are missing for foundational health• Why big salads, cruciferous veg and protein powder can leave you running on empty• Which carbohydrates actually nourish you when calories are low• Why your body composition change lives in nourishment, not restriction
This is not about eating less, or eating more. It is about what your food is actually made of.]]>d4be9e55-f0c7-44ba-bfe6-9ff1a26f757fWed, 05 Aug 2026 16:00:00 +0000Lou DriverDieting is not the enemy. The idea that you should never want to change your body is. This episode is about nourishment when your calories are low, whether you have chosen a deficit or quietly ended up stuck on very little. Two women, opposite...A coach I know posted a reel about feeling she had to justify wanting to diet for her holiday. It struck a nerve, because the narrative has swung so far that a woman who wants to responsibly lean out now gets told to sit down and be grateful.
So let me say it plainly. Dieting is not the enemy. Your definition of what looks good is yours. And whether you are choosing a deficit or you have quietly ended up stuck on low calories, the thing that decides your result is nourishment.
This episode is for women over 40 in midlife, in the gym, wanting to change their body and entitled to want that.
What I cover:• Why a responsible, structured deficit is nothing like the chronic dieting that wrecked so many women• The two very different women who end up eating low calories• Why under 1800 calories usually means you are undernourished, • Why it is not just protein, and what 200 grams a day is costing you• The foods most of us are missing for foundational health• Why big salads, cruciferous veg and protein powder can leave you running on empty• Which carbohydrates actually nourish you when calories are low• Why your body composition change lives in nourishment, not restriction
This is not about eating less, or eating more. It is about what your food is actually made of.]]>3259false64fullhttps://www.spreaker.com/episode/63-a-lot-vs-effective-is-not-the-same-thing--73240936A session can feel brutal. Breathless, burning, completely spent. None of that tells you whether your muscles were given a reason to grow.
This episode is for the woman over 40 who trains four or five days a week and still does not look like she lifts.
What I cover:

• Why a hard session tells you how tired you got, not where the muscle was forced to adapt
• What actually makes a set effective, and the three places your training leaks
• Why most women are leaving four or five reps on the table and are certain they were at their limit
• How your range of motion shortens as you tire, and why you will not notice it happening
• Why adding weight every week is not proof you are progressively overloading
• What really gives out first when you chase high reps
• How to safely practise failure so you learn what it actually feels like in your own body
• Why adding more sets gives you more to recover from without giving you more muscle
• Recovery for the 40 plus woman, and why accumulative fatigue hits harder in your 40s and 50s
• The strength markers I use as a minimum standard for body change
• What I record with every woman in my mentorship, and why guessing costs you months
• Why you should not need to deload regularly if you are training properly

This is not about working harder. You are already doing that.]]>2521a8ee-233b-4964-ab8b-74f10489ca2bWed, 29 Jul 2026 16:00:00 +0000Lou DriverYou're in the gym four or five days a week. You work hard. You leave exhausted. And you still do not look like you lift. This episode is about the difference between training a lot and training effectively, and the leaks that sit between the two. For...A session can feel brutal. Breathless, burning, completely spent. None of that tells you whether your muscles were given a reason to grow.
This episode is for the woman over 40 who trains four or five days a week and still does not look like she lifts.
What I cover:

• Why a hard session tells you how tired you got, not where the muscle was forced to adapt
• What actually makes a set effective, and the three places your training leaks
• Why most women are leaving four or five reps on the table and are certain they were at their limit
• How your range of motion shortens as you tire, and why you will not notice it happening
• Why adding weight every week is not proof you are progressively overloading
• What really gives out first when you chase high reps
• How to safely practise failure so you learn what it actually feels like in your own body
• Why adding more sets gives you more to recover from without giving you more muscle
• Recovery for the 40 plus woman, and why accumulative fatigue hits harder in your 40s and 50s
• The strength markers I use as a minimum standard for body change
• What I record with every woman in my mentorship, and why guessing costs you months
• Why you should not need to deload regularly if you are training properly

This is not about working harder. You are already doing that.]]>2395false63fullhttps://www.spreaker.com/episode/62-adrenal-fatigue-back-surgery-to-my-first-deficit-in-two-years-what-my-body-composition-has-actually-looked-like--72675911

Why Lou did not deficit even when she wanted to

The body fat percentages she has moved through and why

What her data was telling her at each stage

The injuries that changed her timeline and how she responded

Where she is right now and what she is doing differently this time

Subscribe or follow so you never miss an episode, and if this one resonates, share it with a woman who needs to hear it.]]>f6652851-4d0d-4c11-bc99-62e523c28c63Wed, 24 Jun 2026 16:00:00 +0000Lou DriverIn this episode Lou shares what her body composition has actually looked like over the last two years, and why the decisions she made along the way were anything but accidental.She walks through the real numbers, the setbacks most people never saw,...

Why Lou did not deficit even when she wanted to

The body fat percentages she has moved through and why

What her data was telling her at each stage

The injuries that changed her timeline and how she responded

Where she is right now and what she is doing differently this time

Subscribe or follow so you never miss an episode, and if this one resonates, share it with a woman who needs to hear it.]]>2472false62fullhttps://www.spreaker.com/episode/61-one-structural-change-90-of-your-tracking-energy-and-training-problems-solved--72572000What most women never consider.Hitting your daily total and actually fuelling your body are two completely different things. And the gap between them is where the cravings, the 3pm crash, the broken sleep, wild perimenopause symptoms and the flat training sessions live.
This week on the podcast I shared one macro tracking change. Not a new food, not a different macro split. One single way for how you organise what you are already eating.
It is the first thing I apply with every woman who comes into my mentorship and starts the Foundation of the Midlife Muscle Method™️ And the speed at which things shift when they do it still surprises me, even after years of watching it happen.
One of my clients, Katie, spent a year trying to hit her maintenance calories and could not hold it. The cravings by afternoon were overwhelming and she kept binging. We applied this structure. Within two days the cravings were gone. She had not changed her calories. 
I covered exactly what it is, why it works the way it does in a perimenopausal body specifically, and how to build it around your training no matter when you train.
Get your FREE roadmap here: https://body-design-with-lou.kit.com/midlife-hot-and-sculpted-ebook
Other Helpful Podcast Episodes to Listen to:

• Episode 3: Reframing macro tracking from restriction to the power of data: https://open.spotify.com/episode/6yvfvZWSK9489LOKP8GnFY?si=JGaYSZwJSKqn-mvoa1-sAA

• Episode 36: MIDLIFE HOT & SCULPTED: The Roadmap to Beating Perimenopause & Looking a Decade Younger!: https://open.spotify.com/episode/23TMIKxIDEwGG49ET1xpwx?si=bJuSlZdNT6ieiqQaqRUKdw

• Episode 40: Online Macro Calculators Are Failing You — Here’s What To Do Instead: https://open.spotify.com/episode/6ECItV0MKGr43ra5VqWHvc?si=H02WLxGlQRyEy3uUlxS3SQ

• Episode 42: You can’t change what you won’t measure: https://open.spotify.com/episode/1MWpZdL50Fivlz8FfEEONm?si=vOyST3jOSx6wqHVJBrl_lg

Book your Strategy Call with me here: https://api.leadconnectorhq.com/widget/bookings/strategy-call-lou-driver]]>09c31353-ce56-4acf-9032-ae0e1ef5accfWed, 17 Jun 2026 23:50:45 +0000Lou DriverYou know your macros. You track them, hit them most playing macro tetras with protein powder water shakes at the end of the day, and still wondering why your energy is inconsistent, your sleep is broken, and your training feels harder than it should....What most women never consider.Hitting your daily total and actually fuelling your body are two completely different things. And the gap between them is where the cravings, the 3pm crash, the broken sleep, wild perimenopause symptoms and the flat training sessions live.
This week on the podcast I shared one macro tracking change. Not a new food, not a different macro split. One single way for how you organise what you are already eating.
It is the first thing I apply with every woman who comes into my mentorship and starts the Foundation of the Midlife Muscle Method™️ And the speed at which things shift when they do it still surprises me, even after years of watching it happen.
One of my clients, Katie, spent a year trying to hit her maintenance calories and could not hold it. The cravings by afternoon were overwhelming and she kept binging. We applied this structure. Within two days the cravings were gone. She had not changed her calories. 
I covered exactly what it is, why it works the way it does in a perimenopausal body specifically, and how to build it around your training no matter when you train.
Get your FREE roadmap here: https://body-design-with-lou.kit.com/midlife-hot-and-sculpted-ebook
Other Helpful Podcast Episodes to Listen to:

• Episode 3: Reframing macro tracking from restriction to the power of data: https://open.spotify.com/episode/6yvfvZWSK9489LOKP8GnFY?si=JGaYSZwJSKqn-mvoa1-sAA

• Episode 36: MIDLIFE HOT & SCULPTED: The Roadmap to Beating Perimenopause & Looking a Decade Younger!: https://open.spotify.com/episode/23TMIKxIDEwGG49ET1xpwx?si=bJuSlZdNT6ieiqQaqRUKdw

• Episode 40: Online Macro Calculators Are Failing You — Here’s What To Do Instead: https://open.spotify.com/episode/6ECItV0MKGr43ra5VqWHvc?si=H02WLxGlQRyEy3uUlxS3SQ

• Episode 42: You can’t change what you won’t measure: https://open.spotify.com/episode/1MWpZdL50Fivlz8FfEEONm?si=vOyST3jOSx6wqHVJBrl_lg

Book your Strategy Call with me here: https://api.leadconnectorhq.com/widget/bookings/strategy-call-lou-driver]]>2109false61fullhttps://www.spreaker.com/episode/60-1580-calories-five-days-a-week-and-nothing-to-show-for-it-joann-s-five-month-turnaround--72462367In this episode, we sit down together to go through exactly where she started, what we changed, and what happened to her body when the strategy matched her.In this episode we cover:

1. Why Joann's calorie target was suppressing her results rather than creating them
2. What her body composition data actually showed at the five-month mark
3. How her food volume changed when carbohydrates came back in, and why she can now eat 235g of carbs a day and still be losing body fat
4. The shift from training every day to training four days a week, and what that did for her strength and her recovery
5. How she maintained her nutrition structure through one of the most stressful periods of her life, including long hospital days and round trips of 5 hrs driving
6. Meals on repeat as a real-world strategy for women who do not have the mental bandwidth to plan every day from scratch
7. Why she says she cannot go back to how she was eating before

Follow Lou Driver on Instagram: @strengthtraining.nutritionistTake the free 2-minute quiz to discover what’s really holding your body back: ⁠⁠⁠https://midlifequiz-ag9lyduy.manus.space/capture/cardio⁠⁠⁠Download the FREE Midlife Hot & Sculpted Roadmap: ⁠⁠⁠https://body-design-with-lou.kit.com/midlife-hot-and-sculpted-ebook⁠⁠⁠Book your FREE 30-minute Strategy Call with Lou: https://api.leadconnectorhq.com/widget/bookings/strategy-call-lou-driver]]>6b133940-f002-4751-a10a-c87b539072adWed, 10 Jun 2026 16:00:00 +0000Lou DriverJoann is 53, based in Melbourne, and had been training on and off for five years before she came to work with me. She was doing what she thought was right. Tracking macros, eating protein and salads, keeping calories at 1580. Going to the gym five to...In this episode, we sit down together to go through exactly where she started, what we changed, and what happened to her body when the strategy matched her.In this episode we cover:

1. Why Joann's calorie target was suppressing her results rather than creating them
2. What her body composition data actually showed at the five-month mark
3. How her food volume changed when carbohydrates came back in, and why she can now eat 235g of carbs a day and still be losing body fat
4. The shift from training every day to training four days a week, and what that did for her strength and her recovery
5. How she maintained her nutrition structure through one of the most stressful periods of her life, including long hospital days and round trips of 5 hrs driving
6. Meals on repeat as a real-world strategy for women who do not have the mental bandwidth to plan every day from scratch
7. Why she says she cannot go back to how she was eating before

Follow Lou Driver on Instagram: @strengthtraining.nutritionistTake the free 2-minute quiz to discover what’s really holding your body back: ⁠⁠⁠https://midlifequiz-ag9lyduy.manus.space/capture/cardio⁠⁠⁠Download the FREE Midlife Hot & Sculpted Roadmap: ⁠⁠⁠https://body-design-with-lou.kit.com/midlife-hot-and-sculpted-ebook⁠⁠⁠Book your FREE 30-minute Strategy Call with Lou: https://api.leadconnectorhq.com/widget/bookings/strategy-call-lou-driver]]>2615false60fullhttps://www.spreaker.com/episode/59-the-body-recomposition-lie-you-ve-been-sold--72327066But the way it's being sold to you as something every woman can achieve — regardless of her training history, her body fat, or the state of her health — that's where the problem is.
In this episode I'm breaking down exactly when recomping works, when it doesn't, and the three specific factors that determine whether it's even available to your body right now.
If you've been training consistently, eating clean, and your body composition hasn't shifted in months — this episode is going to explain why. And it's probably not what you think.
Follow Lou Driver on Instagram: @strengthtraining.nutritionistTake the free 2-minute quiz to discover what’s really holding your body back: ⁠⁠https://midlifequiz-ag9lyduy.manus.space/capture/cardio⁠⁠Download the FREE Midlife Hot & Sculpted Roadmap: ⁠⁠https://body-design-with-lou.kit.com/midlife-hot-and-sculpted-ebook⁠⁠Book your FREE 30-minute Strategy Call with Lou: ⁠⁠https://BodyDesign.as.me/joiningcall]]>6133f681-eb11-42bb-80fb-a13e8c3a6c50Wed, 03 Jun 2026 16:00:00 +0000Lou DriverBody recomposition is real. The studies exist. It does happen. But the way it's being sold to you as something every woman can achieve — regardless of her training history, her body fat, or the state of her health — that's where the problem is. In...But the way it's being sold to you as something every woman can achieve — regardless of her training history, her body fat, or the state of her health — that's where the problem is.
In this episode I'm breaking down exactly when recomping works, when it doesn't, and the three specific factors that determine whether it's even available to your body right now.
If you've been training consistently, eating clean, and your body composition hasn't shifted in months — this episode is going to explain why. And it's probably not what you think.
Follow Lou Driver on Instagram: @strengthtraining.nutritionistTake the free 2-minute quiz to discover what’s really holding your body back: ⁠⁠https://midlifequiz-ag9lyduy.manus.space/capture/cardio⁠⁠Download the FREE Midlife Hot & Sculpted Roadmap: ⁠⁠https://body-design-with-lou.kit.com/midlife-hot-and-sculpted-ebook⁠⁠Book your FREE 30-minute Strategy Call with Lou: ⁠⁠https://BodyDesign.as.me/joiningcall]]>2199false54fullhttps://www.spreaker.com/episode/58-how-to-go-into-a-deficit-and-why-your-body-needs-to-be-ready-first--72189007In this episode, Lou breaks down exactly why that keeps happening. And it has nothing to do with discipline.
A deficit is a stressor on the body. And if you're already under-slept, over-stressed, under-nourished, and hormonally unsettled — throwing a calorie cut on top is like pouring fuel on a fire. Your cortisol spikes, your thyroid suppresses, your metabolism adapts, and you start eating into the muscle you've worked so hard to build.
This episode covers the full framework Lou uses inside the Midlife Hot & Sculpted Mentorship before any client goes near a deficit.
What's covered:— Why most women are already in a chronic, unstructured deficit without realising it— Why cutting 500 calories is meaningless without knowing your actual maintenance first— How to find your true maintenance calories (and why calculators are a starting point, not the answer)— The exact biofeedback markers your body needs to have sorted before you enter a deficit: sleep, energy, digestion, cravings, temperatures, perimenopause symptoms— Why perimenopause is the reveal, not the cause — and how a deficit makes symptoms worse in an already stressed body— How to structure your macros inside a deficit to protect the muscle you've built— The 10–20% deficit range Lou uses, how long to run it, and the signs that it's time to come out— Why your training program needs to be dialled in before a deficit, not during one— Mini cuts vs moderate deficits — who they're for and when Lou uses them— Why most women need more than one nutritional phase to get to the body they want, and how to map the whole thing out
Resources mentioned:— Book a free strategy call with Lou to map out your roadmap: https://BodyDesign.as.me/joiningcall
— Follow Lou on Instagram @strengthtraining.nutritionist]]>afc19218-3985-4305-9acc-eb62dad9978bWed, 27 May 2026 16:00:00 +0000Lou DriverYou've tried cutting calories. Maybe a dozen times. And every time, you white-knuckle it for a few weeks, the scale barely moves, the cravings take over, your sleep tanks — and you're back at square one wondering what you did wrong. In this episode,...In this episode, Lou breaks down exactly why that keeps happening. And it has nothing to do with discipline.
A deficit is a stressor on the body. And if you're already under-slept, over-stressed, under-nourished, and hormonally unsettled — throwing a calorie cut on top is like pouring fuel on a fire. Your cortisol spikes, your thyroid suppresses, your metabolism adapts, and you start eating into the muscle you've worked so hard to build.
This episode covers the full framework Lou uses inside the Midlife Hot & Sculpted Mentorship before any client goes near a deficit.
What's covered:— Why most women are already in a chronic, unstructured deficit without realising it— Why cutting 500 calories is meaningless without knowing your actual maintenance first— How to find your true maintenance calories (and why calculators are a starting point, not the answer)— The exact biofeedback markers your body needs to have sorted before you enter a deficit: sleep, energy, digestion, cravings, temperatures, perimenopause symptoms— Why perimenopause is the reveal, not the cause — and how a deficit makes symptoms worse in an already stressed body— How to structure your macros inside a deficit to protect the muscle you've built— The 10–20% deficit range Lou uses, how long to run it, and the signs that it's time to come out— Why your training program needs to be dialled in before a deficit, not during one— Mini cuts vs moderate deficits — who they're for and when Lou uses them— Why most women need more than one nutritional phase to get to the body they want, and how to map the whole thing out
Resources mentioned:— Book a free strategy call with Lou to map out your roadmap: https://BodyDesign.as.me/joiningcall
— Follow Lou on Instagram @strengthtraining.nutritionist]]>2111false58fullhttps://www.spreaker.com/episode/57-if-you-can-t-maintain-your-weight-after-dieting-you-have-missed-the-most-crucial-piece--72089719

Why "I'll choose wisely" is keeping you stuck

The real reason maintenance falls apart (it's not hormones, it's not willpower)

What a meal out actually costs you vs what you think it costs you

Two compensation strategies — and when to use each

What I personally do now vs what I did in the beginning

Why balance doesn't mean free-for-all — and what it actually means

]]>73e84438-d596-48fa-8ad9-1fb2156e894eWed, 20 May 2026 18:33:26 +0000Lou DriverYou can diet your way down. You've proven that. But the minute the pressure is off, the weight creeps back — and you've been told it's because you're not balanced enough, not intuitive enough, not trusting your body enough.That's not it.In this...

Why "I'll choose wisely" is keeping you stuck

The real reason maintenance falls apart (it's not hormones, it's not willpower)

What a meal out actually costs you vs what you think it costs you

Two compensation strategies — and when to use each

What I personally do now vs what I did in the beginning

Why balance doesn't mean free-for-all — and what it actually means

]]>1848false57fullhttps://www.spreaker.com/episode/56-mel-s-journey-real-results-real-challenges-road-mapping-her-year-ahead--71993098Follow Lou Driver on Instagram: @strengthtraining.nutritionistTake the free 2-minute quiz to discover what’s really holding your body back:
https://midlifequiz-ag9lyduy.manus.space/capture/cardioDownload the FREE Midlife Hot & Sculpted Roadmap:
https://body-design-with-lou.kit.com/midlife-hot-and-sculpted-ebookBook your FREE 30-minute Strategy Call with Lou:
https://BodyDesign.as.me/joiningcall]]>38571d85-6a7d-4063-a87e-9b74c53e117dWed, 13 May 2026 16:10:14 +0000Lou DriverWhat does real coaching progress actually look like? We're pulling back the curtain.In this episode, Lou Driver sits down with returning guest and long-term client Mel for an unfiltered roadmap session — reviewing her journey so far and mapping out...Follow Lou Driver on Instagram: @strengthtraining.nutritionistTake the free 2-minute quiz to discover what’s really holding your body back:
https://midlifequiz-ag9lyduy.manus.space/capture/cardioDownload the FREE Midlife Hot & Sculpted Roadmap:
https://body-design-with-lou.kit.com/midlife-hot-and-sculpted-ebookBook your FREE 30-minute Strategy Call with Lou:
https://BodyDesign.as.me/joiningcall]]>4663false54fullhttps://www.spreaker.com/episode/55-defining-hot-and-sculpted-what-it-really-means-to-build-the-body-you-want-after-40--71893572bd979359-e0b1-40c0-94df-9387490c0f70Wed, 06 May 2026 15:56:00 +0000Lou DriverWhat does "hot and sculpted" actually mean — and how do you get there?In this solo episode, Lou Driver dives deep into defining what the hot and sculpted goal looks like for the 40+ woman — beyond the buzz words and into the biology, the strategy, and...1576falsefullhttps://www.spreaker.com/episode/54-how-lean-how-strong-how-long-how-ready-are-you--70751884How LEAN do you need to be? How STRONG? And how LONG does it genuinely take?
In this episode we break down the real numbers, the real timeline, and the real lifestyle behind that look — and then we ask the honest question: are you actually prepared to do what it takes?
No fluff. No filter. Just the truth that most fitness content won't tell you. 🎧]]>33293205-6ace-457f-89d5-97810a85c864Thu, 19 Mar 2026 16:00:00 +0000Lou DriverThe "I look like I go to the gym" body is a goal for a lot of people. But most have no idea what it actually requires. How LEAN do you need to be? How STRONG? And how LONG does it genuinely take? In this episode we break down the real numbers, the...How LEAN do you need to be? How STRONG? And how LONG does it genuinely take?
In this episode we break down the real numbers, the real timeline, and the real lifestyle behind that look — and then we ask the honest question: are you actually prepared to do what it takes?
No fluff. No filter. Just the truth that most fitness content won't tell you. 🎧]]>1432falsefullhttps://www.spreaker.com/episode/53-the-one-meal-habit-can-save-you-8-5-hours-a-week--70596137This week on the podcast I am talking about exactly that. How to stop making dinner harder than it needs to be, and how a little structure buys you back time, energy, and a smoother week.
If your afternoons feel fried and dinner feels like one more thing hanging over your head, you will like this one.
Lou 🧡]]>80d8531c-c60a-442f-bd51-62b6883024bbWed, 11 Mar 2026 16:00:00 +0000Lou DriverA lot of women think dinner is the problem.It is not dinner.It is the daily mental load wrapped around dinner that is chewing them up.I know this because I have lived it.There was a time I would hit the afternoon already mentally spent from the day,...This week on the podcast I am talking about exactly that. How to stop making dinner harder than it needs to be, and how a little structure buys you back time, energy, and a smoother week.
If your afternoons feel fried and dinner feels like one more thing hanging over your head, you will like this one.
Lou 🧡]]>550false53fullhttps://www.spreaker.com/episode/52-why-the-scale-can-deceive-you-after-reintroducing-carbs-and-what-it-actually-means--70273089Most women don’t realize that the scale’s ups and downs are often just water and glycogen shifting in your muscles, not actual fat loss or gain. Lou Driver breaks down the physiology in simple terms, helping you decode the science behind inflamed feelings post-carb reintroduction and how to navigate this natural bounce. You’ll discover practical strategies to reintroduce carbs slowly, avoid emotional spirals, and understand the true signs of body composition changes beyond the scale.
Get inspired to ditch the scale obsession and embrace a healthier, smarter approach to your body. If you’re tired of yo-yo dieting, confused by fluctuating weight, or want to build sustainable habits that respect your body’s survival instincts, this episode is essential listening. Arm yourself with knowledge that transforms frustration into empowerment — because understanding your physiology is the best way to get the results you want, without the unnecessary stress.
Perfect for women over 40, those who've experienced dieting burnout, or anyone ready to see their body for what it truly is — a dynamic, water-shifting, muscle-preserving machine. Tune in, learn the science, and take control of your body’s story.]]>b1df5406-1579-4191-a7be-e2e427265215Wed, 25 Feb 2026 16:00:00 +0000Lou DriverUnlock the science behind the scale’s mysterious fluctuations and discover why carbs aren’t the enemy — your body’s survival tools hold the key. If you've ever felt inflamed, puffy, or frustrated when adding carbs back into your diet, this episode is...Most women don’t realize that the scale’s ups and downs are often just water and glycogen shifting in your muscles, not actual fat loss or gain. Lou Driver breaks down the physiology in simple terms, helping you decode the science behind inflamed feelings post-carb reintroduction and how to navigate this natural bounce. You’ll discover practical strategies to reintroduce carbs slowly, avoid emotional spirals, and understand the true signs of body composition changes beyond the scale.
Get inspired to ditch the scale obsession and embrace a healthier, smarter approach to your body. If you’re tired of yo-yo dieting, confused by fluctuating weight, or want to build sustainable habits that respect your body’s survival instincts, this episode is essential listening. Arm yourself with knowledge that transforms frustration into empowerment — because understanding your physiology is the best way to get the results you want, without the unnecessary stress.
Perfect for women over 40, those who've experienced dieting burnout, or anyone ready to see their body for what it truly is — a dynamic, water-shifting, muscle-preserving machine. Tune in, learn the science, and take control of your body’s story.]]>1810false52fullhttps://www.spreaker.com/episode/51-empowering-women-breaking-the-cycle-of-self-sacrifice-in-health-and-wellness-with-tash-storey--69980221In my latest podcast, Tash and I explore how societal expectations can lead to burnout. We discuss the importance of recognizing your needs and why investing in yourself isn’t selfish—it’s necessary! 
Have you ever felt guilty for prioritizing your health? Let’s talk about it! 
It’s crucial to acknowledge that your well-being matters too! Let’s break the cycle of self-sacrifice and start prioritizing our health.
What’s one thing you do for yourself each week? 
Follow Tash Storey here: @tash_fearless.training
]]>3b9d85cd-6832-4d2e-9bcc-7375f2ef13d1Wed, 11 Feb 2026 16:00:00 +0000Lou DriverHave you ever felt like you’re always putting others first?  In my latest podcast, Tash and I explore how societal expectations can lead to burnout. We discuss the importance of recognizing your needs and why investing in yourself isn’t selfish—it’s...In my latest podcast, Tash and I explore how societal expectations can lead to burnout. We discuss the importance of recognizing your needs and why investing in yourself isn’t selfish—it’s necessary! 
Have you ever felt guilty for prioritizing your health? Let’s talk about it! 
It’s crucial to acknowledge that your well-being matters too! Let’s break the cycle of self-sacrifice and start prioritizing our health.
What’s one thing you do for yourself each week? 
Follow Tash Storey here: @tash_fearless.training
]]>2564false51fullhttps://www.spreaker.com/episode/50-3-tracking-mistakes-that-are-the-reason-why-you-think-tracking-isn-t-for-you--69788053Tracking is a skill — like cooking.Like driving.Like literally anything you’re now good at.
You didn’t just know how to cook.You learnt. You watched. You tried.You stuffed it up.(And yes… sometimes you burnt the bolognese 😅)
Same with tracking.
Most women decide “tracking isn’t for me” after: • a day or two • eyeballing everything • not weighing anything • feeling overwhelmed • then quitting
That’s not failure — that’s just being new.
Remember learning to drive?White lines. Gears. Clutch. Brake.Everything felt chaotic… until one day it didn’t.
Now you drive to the shops and don’t even remember the trip.
That’s what happens with tracking.It becomes automated.And then you earn intuitive eating — not before.
Tracking isn’t meant to be forever.It’s a tool.And like any tool, it works best when you learn how to use it properly.
This is a short, sharp episode that gets straight to the point — and you won’t want to miss number 3 that no one is talking about.]]>f6fe9dc2-cd0b-4aba-90d5-f718a7e1e6d8Wed, 04 Feb 2026 16:00:00 +0000Lou DriverTracking isn’t the problem.You’re just still learning the skill. Tracking is a skill — like cooking.Like driving.Like literally anything you’re now good at. You didn’t just know how to cook.You learnt. You watched. You tried.You stuffed it up.(And...Tracking is a skill — like cooking.Like driving.Like literally anything you’re now good at.
You didn’t just know how to cook.You learnt. You watched. You tried.You stuffed it up.(And yes… sometimes you burnt the bolognese 😅)
Same with tracking.
Most women decide “tracking isn’t for me” after: • a day or two • eyeballing everything • not weighing anything • feeling overwhelmed • then quitting
That’s not failure — that’s just being new.
Remember learning to drive?White lines. Gears. Clutch. Brake.Everything felt chaotic… until one day it didn’t.
Now you drive to the shops and don’t even remember the trip.
That’s what happens with tracking.It becomes automated.And then you earn intuitive eating — not before.
Tracking isn’t meant to be forever.It’s a tool.And like any tool, it works best when you learn how to use it properly.
This is a short, sharp episode that gets straight to the point — and you won’t want to miss number 3 that no one is talking about.]]>1590false50fullhttps://www.spreaker.com/episode/49-how-strong-is-strong-enough-as-a-40-women--69648390👉 You need more muscle.👉 Get stronger.
And you’re in my DMs saying you want to build more muscle.
Okay — but how much?
Do you know how much muscle you have right now?Do you know how much you actually need?
Because “more” without a target is just noise.
🎙️ On today’s podcast, I break down:• the baseline amount of muscle you need• why guessing isn’t enough• and HOW to measure it properly
No fluff. No vibes. Just clarity.
Lou 🧡]]>0ef50611-cc0d-4794-ad8c-b76815984130Wed, 28 Jan 2026 16:00:00 +0000Lou DriverYou’re always hearing it… 👉 You need more muscle.👉 Get stronger. And you’re in my DMs saying you want to build more muscle. Okay — but how much? Do you know how much muscle you have right now?Do you know how much you actually need? Because “more”...👉 You need more muscle.👉 Get stronger.
And you’re in my DMs saying you want to build more muscle.
Okay — but how much?
Do you know how much muscle you have right now?Do you know how much you actually need?
Because “more” without a target is just noise.
🎙️ On today’s podcast, I break down:• the baseline amount of muscle you need• why guessing isn’t enough• and HOW to measure it properly
No fluff. No vibes. Just clarity.
Lou 🧡]]>1000false49fullhttps://www.spreaker.com/episode/48-the-data-never-lies--69534448I know you’re showing up every day.
But stepping on the scale feels like an emotional rollercoaster.
Or you spend hours in the gym and still question whether you’re actually building muscle.
The years are flying by, and you don’t have time to waste — so how do you know if what you’re doing is working, or if something needs to change now, not later?
The answer is data.
Yes, it sounds clinical — but this is where the clarity lives.In today’s podcast, I break down exactly what data you should be tracking, and how to tell if your plan is truly working for you.]]>5f650eb6-b942-4cb2-9460-2042269462e7Wed, 21 Jan 2026 16:00:00 +0000Lou DriverIf you’re a 40+ perimenopausal woman who desperately wants to be part of the midlife movement of strong, hot, sculpted women — but finds herself emotionally spiralling, wondering if anything is actually working — then this week’s episode is one you...I know you’re showing up every day.
But stepping on the scale feels like an emotional rollercoaster.
Or you spend hours in the gym and still question whether you’re actually building muscle.
The years are flying by, and you don’t have time to waste — so how do you know if what you’re doing is working, or if something needs to change now, not later?
The answer is data.
Yes, it sounds clinical — but this is where the clarity lives.In today’s podcast, I break down exactly what data you should be tracking, and how to tell if your plan is truly working for you.]]>1477false46fullhttps://www.spreaker.com/episode/47-is-it-perimenopause-causing-belly-fat-or-is-it-just-fuel-on-the-fire--69440891So many women tell me, “I’m doing everything right.”
And what they usually mean is they’ve spent years chasing the same fixes: cutting carbs, fasting, eating “clean”, and training harder to force fat loss.
Then perimenopause arrives — and suddenly the belly fat, cravings, sleep issues, and slow muscle gain get blamed on hormones, as if that’s the whole story.
In this episode, I unpack the non-obvious part: many of those “fixes” create metabolic stress, and perimenopause simply amplifies it because your buffer is smaller now.
That’s why the same strategy that worked in your 30s starts failing loudly in your 40s.
If you’re disciplined, consistent, and still not getting a response from your body — press play.
Get your FREE Nutrition Guide here:https://body-design-with-lou.kit.com/free-nutrition-guide]]>319edc1d-aa38-4951-930a-8a22a71de8c3Wed, 14 Jan 2026 16:00:00 +0000Lou DriverThis episode is the conversation I wish every high-achieving woman could hear. So many women tell me, “I’m doing everything right.” And what they usually mean is they’ve spent years chasing the same fixes: cutting carbs, fasting, eating “clean”, and...So many women tell me, “I’m doing everything right.”
And what they usually mean is they’ve spent years chasing the same fixes: cutting carbs, fasting, eating “clean”, and training harder to force fat loss.
Then perimenopause arrives — and suddenly the belly fat, cravings, sleep issues, and slow muscle gain get blamed on hormones, as if that’s the whole story.
In this episode, I unpack the non-obvious part: many of those “fixes” create metabolic stress, and perimenopause simply amplifies it because your buffer is smaller now.
That’s why the same strategy that worked in your 30s starts failing loudly in your 40s.
If you’re disciplined, consistent, and still not getting a response from your body — press play.
Get your FREE Nutrition Guide here:https://body-design-with-lou.kit.com/free-nutrition-guide]]>1934false47fullhttps://www.spreaker.com/episode/46-how-i-m-using-my-coaching-method-to-rebuild-my-body-after-back-surgery-and-rehab--69356970You already know what that does to a body.
Limited movement. No walking for a stretch.
Muscle drops. Body fat creeps in.
Here’s what didn’t happen.
I didn’t panic.
I didn’t rush fat loss.
I didn’t try to control the outcome while my body was busy healing.
Because I understand the exact process to get back to where I was.
And so will you, once you see it clearly.
This podcast walks you through the exact method I use, and teach:
Establish. Optimise. Body Composition Manipulation. Sustainability.
During recovery, my only job was nourishment, sleep, calm, and letting my nervous system stand down.
Now I’m training normally again I am applying my method to set me up to successfully gain back my muscle and reduce body fat.
In this episode I discuss
My establish phase and where I want to go
Now I’m moving into optimise.
Rebuilding training quality. Fueling output. Restoring capacity.
Body composition comes after that.
Not as a fight. Not through guessing but through a defined process driven by data and not emotion.
And sustainability comes after which I already know how to do.
Not gaining any weight in this period, or when I travelled for a month in Europe shows I know how to sustain the results.
If you’re disciplined, consistent, and data-literate....
yet quietly frustrated that your body no longer responds the way it used to, this episode will land.
Not because it’s motivating.
Because it’s precise. It has answers and strips away all the emotional knee-jerk responses.
Listen when you’re ready to stop trying to piece together all the drips of information out there and start applying a method that holds up in real life. I'm here for you.
Lou 🧡]]>4d4b7768-da62-483a-ae7e-df6121918d46Thu, 08 Jan 2026 16:00:00 +0000Lou DriverI’ve just come out the other side of back surgery and rehab and here's how I'm claiming back my body composition.. You already know what that does to a body. Limited movement. No walking for a stretch. Muscle drops. Body fat creeps in. Here’s what...You already know what that does to a body.
Limited movement. No walking for a stretch.
Muscle drops. Body fat creeps in.
Here’s what didn’t happen.
I didn’t panic.
I didn’t rush fat loss.
I didn’t try to control the outcome while my body was busy healing.
Because I understand the exact process to get back to where I was.
And so will you, once you see it clearly.
This podcast walks you through the exact method I use, and teach:
Establish. Optimise. Body Composition Manipulation. Sustainability.
During recovery, my only job was nourishment, sleep, calm, and letting my nervous system stand down.
Now I’m training normally again I am applying my method to set me up to successfully gain back my muscle and reduce body fat.
In this episode I discuss
My establish phase and where I want to go
Now I’m moving into optimise.
Rebuilding training quality. Fueling output. Restoring capacity.
Body composition comes after that.
Not as a fight. Not through guessing but through a defined process driven by data and not emotion.
And sustainability comes after which I already know how to do.
Not gaining any weight in this period, or when I travelled for a month in Europe shows I know how to sustain the results.
If you’re disciplined, consistent, and data-literate....
yet quietly frustrated that your body no longer responds the way it used to, this episode will land.
Not because it’s motivating.
Because it’s precise. It has answers and strips away all the emotional knee-jerk responses.
Listen when you’re ready to stop trying to piece together all the drips of information out there and start applying a method that holds up in real life. I'm here for you.
Lou 🧡]]>3795false46fullhttps://www.spreaker.com/episode/45-how-eating-more-helped-amber-lose-fat-ditch-the-bloat-feel-sexy-again--67272827They dive into:• Why cutting calories wasn’t helping• How digestion + metabolism are connected• What happens when you finally train to failure• Ditching alcohol without ditching your social life• Why mindset is everything — and how to shift it
Whether you’re in your 30s or 40s and wondering “Is this perimenopause already?” — you need this episode in your ears.]]>d4df36f8-4e59-4e5d-a407-efe977c298ecWed, 06 Aug 2025 14:00:00 +0000Lou DriverIn this episode, Lou sits down with coaching client Amber to unpack how she went from inconsistent eating, digestive issues, and early signs of perimenopause — to lifting heavier than ever, eating 1,850+ cals a day, and feeling confident in her body...They dive into:• Why cutting calories wasn’t helping• How digestion + metabolism are connected• What happens when you finally train to failure• Ditching alcohol without ditching your social life• Why mindset is everything — and how to shift it
Whether you’re in your 30s or 40s and wondering “Is this perimenopause already?” — you need this episode in your ears.]]>1594falsefullhttps://www.spreaker.com/episode/44-four-pillars-of-a-hot-sculpted-body-in-midlife--67087736In this episode, I’m breaking down the 4 Pillars of a Hot & Sculpted Body in Midlife—because what worked in your 20s won’t cut it anymore.
Here’s what we cover: 1️⃣ Nutrition – Fueling your body like a woman, not a rabbit on a diet. 2️⃣ Training – Why strength training is non-negotiable (and how to do it right). 3️⃣ The 3 S’s – Sun ☀️, Sleep 💤, and Stress 😵‍💫—ignore these and say goodbye to results. 4️⃣ Data – What data to track and why it matters WAY more now.
Midlife isn’t the beginning of the end—it’s the beginning of the upgrade.
🎧 Tune in now and let’s rebuild your body by design, not by default.
]]>7c68cbdf-cdee-45ea-8e63-b26a688e4026Wed, 23 Jul 2025 14:00:00 +0000Lou DriverIf you're over 40 and ready to feel strong, sculpted, and straight-up HOT in your skin again… this one's for you. In this episode, I’m breaking down the 4 Pillars of a Hot & Sculpted Body in Midlife—because what worked in your 20s won’t cut it...In this episode, I’m breaking down the 4 Pillars of a Hot & Sculpted Body in Midlife—because what worked in your 20s won’t cut it anymore.
Here’s what we cover: 1️⃣ Nutrition – Fueling your body like a woman, not a rabbit on a diet. 2️⃣ Training – Why strength training is non-negotiable (and how to do it right). 3️⃣ The 3 S’s – Sun ☀️, Sleep 💤, and Stress 😵‍💫—ignore these and say goodbye to results. 4️⃣ Data – What data to track and why it matters WAY more now.
Midlife isn’t the beginning of the end—it’s the beginning of the upgrade.
🎧 Tune in now and let’s rebuild your body by design, not by default.
]]>1452falsefullhttps://www.spreaker.com/episode/43-sugar-is-not-the-enemy--66742967Especially if you want to burn fat, balance hormones, or fix your metabolism.But here’s the thing 👇
The problem isn’t sugar itself—it’s the context.🚫 Under-eating
🚫 Skipping meals
🚫 Living on coffee
🚫 Training hard without fuel
🚫 High stress, poor sleep^^ That’s the metabolic disaster. Not the piece of chocolate after lunch.In this week’s episode of Body By Design, I’m breaking it all down:🧠 How sugar can actually support your metabolism
💪 Why it fuels strength, energy & hormonal health
⚡ What to focus on instead of fearing sugar✨ Imagine still enjoying sweets like chocolate and ice cream—
...without cravings, guilt, or restriction.I eat this way every day and LOVE my food—
...because it works with my body, not against it.]]>ee35ff78-dad3-4f5f-9e2b-6ba87135bcf2Wed, 25 Jun 2025 14:00:00 +0000Lou DriverSugar is NOT the villain it’s been made out to be. 🤯 Especially not in perimenopause.You’ve been told to cut it, fear it, and avoid it at all costs… Especially if you want to burn fat, balance hormones, or fix your metabolism.But here’s the thing 👇...Especially if you want to burn fat, balance hormones, or fix your metabolism.But here’s the thing 👇
The problem isn’t sugar itself—it’s the context.🚫 Under-eating
🚫 Skipping meals
🚫 Living on coffee
🚫 Training hard without fuel
🚫 High stress, poor sleep^^ That’s the metabolic disaster. Not the piece of chocolate after lunch.In this week’s episode of Body By Design, I’m breaking it all down:🧠 How sugar can actually support your metabolism
💪 Why it fuels strength, energy & hormonal health
⚡ What to focus on instead of fearing sugar✨ Imagine still enjoying sweets like chocolate and ice cream—
...without cravings, guilt, or restriction.I eat this way every day and LOVE my food—
...because it works with my body, not against it.]]>1453falsefullhttps://www.spreaker.com/episode/42-you-can-t-change-what-you-won-t-measure--66508404I used to THINK i was eating well, getting what my body needed through clean eating.
You know what, when I started tracking I found out I was UNDER-EATING and I had high fat.
That was just the tip of the iceberg really. I then started looking at measurements, bio feedback, strength targets.
What a game changer this was.
If you want real results—like visible muscle, more energy, burn of body fat—you’ve got to get specific.
And I’m not talking about obsessing over the scale or blindly following what worked for your friend.
I mean understanding your body—your data, your symptoms, your patterns.
📊 What is your muscle mass and Body Fat? 🧠 Are your cravings tied to stress or under-eating? 💤 Is your sleep trash because of hormones, food timing, or Netflix?
In this week’s Body By Design podcast, I’m breaking down how to get crystal clear on what to track, why it matters, and how to actually use that info to drive the results you want.
This one’s a game-changer. ⠀👇 Tell me—what’s one thing about your body you WISH you understood better?]]>c25d2edd-0ad7-4ff2-97c3-85b82322a632Wed, 11 Jun 2025 14:00:00 +0000Lou DriverThis was a game changer for me. I used to THINK i was eating well, getting what my body needed through clean eating. You know what, when I started tracking I found out I was UNDER-EATING and I had high fat. That was just the tip of the iceberg...I used to THINK i was eating well, getting what my body needed through clean eating.
You know what, when I started tracking I found out I was UNDER-EATING and I had high fat.
That was just the tip of the iceberg really. I then started looking at measurements, bio feedback, strength targets.
What a game changer this was.
If you want real results—like visible muscle, more energy, burn of body fat—you’ve got to get specific.
And I’m not talking about obsessing over the scale or blindly following what worked for your friend.
I mean understanding your body—your data, your symptoms, your patterns.
📊 What is your muscle mass and Body Fat? 🧠 Are your cravings tied to stress or under-eating? 💤 Is your sleep trash because of hormones, food timing, or Netflix?
In this week’s Body By Design podcast, I’m breaking down how to get crystal clear on what to track, why it matters, and how to actually use that info to drive the results you want.
This one’s a game-changer. ⠀👇 Tell me—what’s one thing about your body you WISH you understood better?]]>1756falsefullhttps://www.spreaker.com/episode/41-the-strength-hack-i-use-on-my-worst-days--66315463Then this is the episode for you.
I’m so glad you’re here — because I want to share a method I use in training that helps me keep progressing, even on those days when everything feels like a struggle.
Let’s face it: life happens. Poor sleep, a stressful event, an extra-busy week...
And if you know my story, you’ll know life has been full of big moments lately.
If I stopped training or pulled back every time I felt like I couldn’t lift heavy, I would never have progressed.
Being perimenopausal, there are days I walk into a session and just don’t feel optimal. It’s like my central nervous system (CNS) looks at the 100kg I lifted last week on deadlifts and goes:
“Bitch… you’re kidding, right?”
Now, I could try to move that 100kg. Maybe I’ll get it up, maybe I won’t — but chances are, I won’t hit the same reps.

So how do I keep progressing even on those days?
I use a calculated 1RM.
That means I can scale the weight to match how I’m feeling that day — and still walk away with a personal best (PB).
Listen now to learn the exact method I use to stay consistent and keep building strength, no matter what life throws at me.]]>6891effc-e5a2-4029-9d62-669cf51b3fc4Wed, 28 May 2025 14:45:00 +0000Lou DriverDo you ever have a day when, for one reason or another, just touching that heavy weight feels HARD? Then this is the episode for you. I’m so glad you’re here — because I want to share a method I use in training that helps me keep progressing, even on...Then this is the episode for you.
I’m so glad you’re here — because I want to share a method I use in training that helps me keep progressing, even on those days when everything feels like a struggle.
Let’s face it: life happens. Poor sleep, a stressful event, an extra-busy week...
And if you know my story, you’ll know life has been full of big moments lately.
If I stopped training or pulled back every time I felt like I couldn’t lift heavy, I would never have progressed.
Being perimenopausal, there are days I walk into a session and just don’t feel optimal. It’s like my central nervous system (CNS) looks at the 100kg I lifted last week on deadlifts and goes:
“Bitch… you’re kidding, right?”
Now, I could try to move that 100kg. Maybe I’ll get it up, maybe I won’t — but chances are, I won’t hit the same reps.

So how do I keep progressing even on those days?
I use a calculated 1RM.
That means I can scale the weight to match how I’m feeling that day — and still walk away with a personal best (PB).
Listen now to learn the exact method I use to stay consistent and keep building strength, no matter what life throws at me.]]>1426falsefullhttps://www.spreaker.com/episode/40-online-macro-calculators-are-failing-you-here-s-what-to-do-instead--66086397Here’s what most women over 40 don’t realize 👇🏼➡️ If you don’t know your maintenance macros, you’re just guessing.
And guessing = spinning your wheels.
Online calculators?Just a starting point.
To actually get results that last, you need to:✔️ Track consistently✔️ Know how to interpret weight + measurements✔️ Adjust based on YOUR biofeedback — not someone else’s numbers
Because once you know your maintenance…👉 You can build a smart deficit (for fat loss)👉 Or a slight surplus (for muscle gain)👉 And most importantly — maintain your results without rebounding.
]]>d2c0bee3-7c9d-45d6-8b3d-8aa8913d694cWed, 14 May 2025 14:00:00 +0000Lou Driver❌ Not losing fat. ❌ Not building muscle.❌ Doing everything right… but nothing's changing? Here’s what most women over 40 don’t realize 👇🏼➡️ If you don’t know your maintenance macros, you’re just guessing. And guessing = spinning your wheels. Online...Here’s what most women over 40 don’t realize 👇🏼➡️ If you don’t know your maintenance macros, you’re just guessing.
And guessing = spinning your wheels.
Online calculators?Just a starting point.
To actually get results that last, you need to:✔️ Track consistently✔️ Know how to interpret weight + measurements✔️ Adjust based on YOUR biofeedback — not someone else’s numbers
Because once you know your maintenance…👉 You can build a smart deficit (for fat loss)👉 Or a slight surplus (for muscle gain)👉 And most importantly — maintain your results without rebounding.
]]>1733falsefullhttps://www.spreaker.com/episode/39-running-your-house-budget-like-your-body-will-send-you-bankrupt--65810078You wouldn’t buy a Gucci handbag if you couldn’t pay the power bill—yet that’s exactly what many are doing to their bodies.
If you want true transformation in midlife, it takes more than just a supplement. It’s about optimising your body so it can support all your systems and functions.
If you’re not meeting those basic needs, your body will prioritise life-sustaining functions over things like muscle growth and hormone balance—every time!
In this week’s episode of the Body By Design podcast, I walk you through exactly how to get your body functioning optimally—so it starts favouring muscle growth and hormone harmony, even in perimenopause and menopause.
This is for every 40+ woman feeling stuck, tired, and frustrated trying to get that toned, sculpted look.
]]>0fd06d76-892d-4867-acdd-1f56ed753bc6Wed, 30 Apr 2025 14:00:00 +0000Lou Driver You wouldn’t buy a Gucci handbag if you couldn’t pay the power bill—yet that’s exactly what many are doing to their bodies. If you want true transformation in midlife, it takes more than just a supplement. It’s about optimising your body so it can...You wouldn’t buy a Gucci handbag if you couldn’t pay the power bill—yet that’s exactly what many are doing to their bodies.
If you want true transformation in midlife, it takes more than just a supplement. It’s about optimising your body so it can support all your systems and functions.
If you’re not meeting those basic needs, your body will prioritise life-sustaining functions over things like muscle growth and hormone balance—every time!
In this week’s episode of the Body By Design podcast, I walk you through exactly how to get your body functioning optimally—so it starts favouring muscle growth and hormone harmony, even in perimenopause and menopause.
This is for every 40+ woman feeling stuck, tired, and frustrated trying to get that toned, sculpted look.
]]>3840falsefullhttps://www.spreaker.com/episode/38-from-addiction-and-binging-to-stepping-on-stage-and-coaching-with-anna-hansell--65317598I know I have my own transformation story, and I truly believe that when someone has been where you are, they make the best teachers and mentors. We get it.
I met Anna when I first started my own transformation journey in my 40s, staring down the barrel of perimenopause. She was about 12 months in.
Anna has had one of the most amazing transformations I’ve seen. From battling alcohol and binge eating and being stuck in a social circle that condemned those who tried to improve—to stepping on stage as a bodybuilder and winning.
This is a coach who gets it.
In this week’s podcast, we explore Anna’s journey, barriers, and wins.
]]>41629daa-f3c2-42b1-9fec-51540cac3823Wed, 02 Apr 2025 14:00:00 +0000Lou DriverCoaches don’t wake up looking great. Most started in the exact same spot as you. I know I have my own transformation story, and I truly believe that when someone has been where you are, they make the best teachers and mentors. We get it. I met Anna...I know I have my own transformation story, and I truly believe that when someone has been where you are, they make the best teachers and mentors. We get it.
I met Anna when I first started my own transformation journey in my 40s, staring down the barrel of perimenopause. She was about 12 months in.
Anna has had one of the most amazing transformations I’ve seen. From battling alcohol and binge eating and being stuck in a social circle that condemned those who tried to improve—to stepping on stage as a bodybuilder and winning.
This is a coach who gets it.
In this week’s podcast, we explore Anna’s journey, barriers, and wins.
]]>2509falsefullhttps://www.spreaker.com/episode/37-training-smarter-in-perimenopause-and-beyond--64976273There's a fine line between changing training because you are a women or older and just training smarter. When people start talking about training different for this there's a perception that it means you can't train hard.
When I first started I was training 5 days. 4-5 sets per movement. I'd leave the gym feeling flogged thinking that I was doing great because it felt hard. But really I wasn't training effectively.
All I did was run myself into the ground. 3 years of this until I discovered another way. In my mid 40's with perimenopause well and truly underway and I built muscle lost body fat and felt fabulous... FINALLY.
I did all this with doing less just being smarter about it.
No matter your stage of life, gender or healing, to grow muscle you have to work hard!! No doubt about it.
BUT hard doesn't mean working more.
So if you are 40+ midlife women in perimenopause or menopause and actually want to make your training effective for RESULTS this is the podcast for you.]]>0a57e4a1-4709-454e-9443-9f011a71cef3Wed, 19 Mar 2025 14:00:00 +0000Lou DriverYou've hit perimenopause and training isn't the same as it used to be or maybe you're new to training but just aren't seeing the results. There's a fine line between changing training because you are a women or older and just training smarter. When...There's a fine line between changing training because you are a women or older and just training smarter. When people start talking about training different for this there's a perception that it means you can't train hard.
When I first started I was training 5 days. 4-5 sets per movement. I'd leave the gym feeling flogged thinking that I was doing great because it felt hard. But really I wasn't training effectively.
All I did was run myself into the ground. 3 years of this until I discovered another way. In my mid 40's with perimenopause well and truly underway and I built muscle lost body fat and felt fabulous... FINALLY.
I did all this with doing less just being smarter about it.
No matter your stage of life, gender or healing, to grow muscle you have to work hard!! No doubt about it.
BUT hard doesn't mean working more.
So if you are 40+ midlife women in perimenopause or menopause and actually want to make your training effective for RESULTS this is the podcast for you.]]>2121falsefullhttps://www.spreaker.com/episode/36-midlife-hot-sculpted-the-roadmap-to-beating-perimenopause-looking-a-decade-younger--64712432📌 You no longer recognize who you are.  📌 You've spent so long taking care of everyone else—your kids, your husband, your boss—that you've forgotten about yourself.  📌 Perimenopause and menopause symptoms are getting the best of you.  📌 You're watching from the sidelines as the midlife makeover movement grows, and you want to be a part of it.  
As you scroll through Instagram looking for inspiration, you're feeling more confused than ever. Influencers who know how to create captivating reels dominate the space, yet they offer conflicting advice. It all seems so overwhelming with the pressure to do "all the things." 
Does this resonate with you? 
In this week's podcast, I’ll break down exactly how you can get started without the confusion, bringing you peace of mind that the information is coming from a certified nutritionist and strength coach. 
Are you ready for "MIDLIFE HOT & SCULPTED: The Roadmap to Beating Perimenopause & Looking a Decade Younger"? ]]>18387b2c-ee5e-4fde-a0f0-725cd7560677Wed, 05 Mar 2025 14:00:00 +0000Lou DriverYou've hit midlife, looked in the mirror, and said, "Enough is enough."  📌 You no longer recognize who you are.  📌 You've spent so long taking care of everyone else—your kids, your husband, your boss—that you've forgotten about yourself.  📌...📌 You no longer recognize who you are.  📌 You've spent so long taking care of everyone else—your kids, your husband, your boss—that you've forgotten about yourself.  📌 Perimenopause and menopause symptoms are getting the best of you.  📌 You're watching from the sidelines as the midlife makeover movement grows, and you want to be a part of it.  
As you scroll through Instagram looking for inspiration, you're feeling more confused than ever. Influencers who know how to create captivating reels dominate the space, yet they offer conflicting advice. It all seems so overwhelming with the pressure to do "all the things." 
Does this resonate with you? 
In this week's podcast, I’ll break down exactly how you can get started without the confusion, bringing you peace of mind that the information is coming from a certified nutritionist and strength coach. 
Are you ready for "MIDLIFE HOT & SCULPTED: The Roadmap to Beating Perimenopause & Looking a Decade Younger"? ]]>2721falsefullhttps://www.spreaker.com/episode/35-becoming-the-person-you-want-to-be-with-rachel-godfrey--64451641It's like a magic circle that is simply incomplete without all the elements. You see, eating right, getting moving, and strength training will not only transform your body but will also filter into so many aspects of life, as Rachel shares with her high-achieving clients... but not without changing what’s within you.
Just as changing what’s within you will filter into your health and body.
Rachel expresses this beautifully in her podcast: "Your body is just a delayed result of what you do and who you are. You have to change and hold that first."
We dive into how you can change who you are to achieve the life you want and how emotional energy will impact it. Used wisely, it will help; if you remain unconscious, it will hinder.
You can find Rachel on Instagram @therachelgodfrey or https://www.chaselifeconsulting.com/.]]>5c5eb979-8dea-4b82-b270-987b1ac6bad8Wed, 19 Feb 2025 14:00:00 +0000Lou DriverChasing the health, body, or success you want is not what you think... It's like a magic circle that is simply incomplete without all the elements. You see, eating right, getting moving, and strength training will not only transform your body but will...It's like a magic circle that is simply incomplete without all the elements. You see, eating right, getting moving, and strength training will not only transform your body but will also filter into so many aspects of life, as Rachel shares with her high-achieving clients... but not without changing what’s within you.
Just as changing what’s within you will filter into your health and body.
Rachel expresses this beautifully in her podcast: "Your body is just a delayed result of what you do and who you are. You have to change and hold that first."
We dive into how you can change who you are to achieve the life you want and how emotional energy will impact it. Used wisely, it will help; if you remain unconscious, it will hinder.
You can find Rachel on Instagram @therachelgodfrey or https://www.chaselifeconsulting.com/.]]>3511falsefullhttps://www.spreaker.com/episode/34-how-cortisol-affects-your-muscle-gains-fat-loss-and-perimenopause-menopause-health-with-stephanie-crasweller--64206997 What is cortisol, how is it produced, when is it detrimental to your health journey, and how does it impact your hormones?
Stephanie and I dive into all of these and more.
Follow her on Instagram: https://www.instagram.com/vitalityoet.stephanie/ Listen to her Podcast: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=05499d4197244ca4]]>a5fe8ca4-a7ae-4da0-83f8-f319457135abWed, 05 Feb 2025 14:00:00 +0000Lou DriverThis podcast is one for all women! What is cortisol, how is it produced, when is it detrimental to your health journey, and how does it impact your hormones? Stephanie and I dive into all of these and more. Follow her on Instagram:... What is cortisol, how is it produced, when is it detrimental to your health journey, and how does it impact your hormones?
Stephanie and I dive into all of these and more.
Follow her on Instagram: https://www.instagram.com/vitalityoet.stephanie/ Listen to her Podcast: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=05499d4197244ca4]]>3979falsefullhttps://www.spreaker.com/episode/33-how-your-emotional-state-will-impact-your-life-and-healthy-journey-with-greta-zukoff--63813608 In this episode, I catch up with Greta Zukoff, a Weight Loss Behaviour and Lifestyle Coach who specialises in helping high-performing, ambitious women lose weight without the extremes of restrictive diets, emotional eating, and intense exercise.  
Don't miss this one, as it dives deep and includes many aspects that can be applied to everyone's own health journey.  
You can contact Greta by:   - Instagram account: @gretazukoff   - Email: greta@greatzukoff.com   - Or check out her website: https://gretazukoff.thrivecart.com/empress-way/   You can use discount code: LOU  ]]>43051f97-b5f1-4f1c-a8c5-1508e9c55912Wed, 22 Jan 2025 14:00:00 +0000Lou DriverThis is something many women miss in their health journey: how your emotional state can hold you back.   In this episode, I catch up with Greta Zukoff, a Weight Loss Behaviour and Lifestyle Coach who specialises in helping high-performing, ambitious... In this episode, I catch up with Greta Zukoff, a Weight Loss Behaviour and Lifestyle Coach who specialises in helping high-performing, ambitious women lose weight without the extremes of restrictive diets, emotional eating, and intense exercise.  
Don't miss this one, as it dives deep and includes many aspects that can be applied to everyone's own health journey.  
You can contact Greta by:   - Instagram account: @gretazukoff   - Email: greta@greatzukoff.com   - Or check out her website: https://gretazukoff.thrivecart.com/empress-way/   You can use discount code: LOU  ]]>3468falsefullhttps://www.spreaker.com/episode/32-our-story-from-cancer-dodgy-drs-to-adrenal-fatigue-the-end-of-a-15-year-career--63613525 In this episode, Deane and I lay it all out. It's a long one and full of little nuggets of gold, so grab a cup of coffee and strap in for our life ride.]]>3f444a72-ebea-4052-8ccf-037148e521e7Wed, 08 Jan 2025 14:00:00 +0000Lou DriverYou may have heard me talk about bits and pieces of our journey over the last few years. In this episode, Deane and I lay it all out. It's a long one and full of little nuggets of gold, so grab a cup of coffee and strap in for our life ride. In this episode, Deane and I lay it all out. It's a long one and full of little nuggets of gold, so grab a cup of coffee and strap in for our life ride.]]>5246falsefullhttps://www.spreaker.com/episode/31-after-4-years-with-another-coach-and-gaining-weight-olivia-is-now-on-her-way-to-her-dream-body--63375505 After four years of working with another coach, she certainly built a great foundation of muscle and a solid metabolism, but her body fat climbed. She thought she would never look the way she wanted. 
Eight months later, the results are rolling in, and she is so excited to see how far she can go in 2025. ]]>64d43ee4-2652-4ebc-acc6-2d1779b558bbWed, 18 Dec 2024 14:00:00 +0000Lou DriverI've been working with Olivia for around eight months now, and she swears she's never leaving! 🤣🤣🤣 After four years of working with another coach, she certainly built a great foundation of muscle and a solid metabolism, but her body fat climbed.... After four years of working with another coach, she certainly built a great foundation of muscle and a solid metabolism, but her body fat climbed. She thought she would never look the way she wanted. 
Eight months later, the results are rolling in, and she is so excited to see how far she can go in 2025. ]]>3031falsefullhttps://www.spreaker.com/episode/30-your-body-is-a-symptom-of-your-lifestyle-and-habits--63034235 As 2025 fast approaches, are you going to let another year slip by?
In this week's podcast episode, I share some insights about the habits and lifestyle choices that are creating your body and health... no mater what.]]>86c7b981-2481-4562-987c-14137247f09eWed, 27 Nov 2024 18:00:00 +0000Lou DriverI know you are looking back on the year and realising you are still no closer to your health and body goals. As 2025 fast approaches, are you going to let another year slip by? In this week's podcast episode, I share some insights about the habits... As 2025 fast approaches, are you going to let another year slip by?
In this week's podcast episode, I share some insights about the habits and lifestyle choices that are creating your body and health... no mater what.]]>2430falsefullhttps://www.spreaker.com/episode/29-belinda-went-from-feeling-like-a-failure-to-easily-losing-12kg--62873942 She had strict rules that didn't fit life and didn't feel supported.
In this podcast episode, Belinda talks about how easy it felt with me to lose 12kg while still building muscle and increasing her calories.]]>3b2501b4-a964-4b0f-81a6-0ebc1aa2f58bWed, 20 Nov 2024 14:00:00 +0000Lou DriverBelinda had never worked with a coach that really assessed where she was at or adapted and helped her navigate general life as it came up. She had strict rules that didn't fit life and didn't feel supported. In this podcast episode, Belinda talks... She had strict rules that didn't fit life and didn't feel supported.
In this podcast episode, Belinda talks about how easy it felt with me to lose 12kg while still building muscle and increasing her calories.]]>2031falsefullhttps://www.spreaker.com/episode/28-a-wild-life-endometriosis-chronic-bloat-to-be-told-you-look-jacked-with-lisa-nambo--62640713 With a 5-year-old in toe she made the decision no more. It was time to make her health a priority.
Join me on this episode as Lisa talks about where she came from to no longer suffer endo and bloat and have her clients comment that she looks like she trains! If you ask me, that is like the ultimate compliment.]]>4d6ad7ae-0f3b-4437-8905-d15127d957c6Wed, 06 Nov 2024 14:00:00 +0000Lou DriverA life full of party, drinking and a few extras, Lisa's health was out of control. With a 5-year-old in toe she made the decision no more. It was time to make her health a priority. Join me on this episode as Lisa talks about where she came from... With a 5-year-old in toe she made the decision no more. It was time to make her health a priority.
Join me on this episode as Lisa talks about where she came from to no longer suffer endo and bloat and have her clients comment that she looks like she trains! If you ask me, that is like the ultimate compliment.]]>1742falsefullhttps://www.spreaker.com/episode/27-from-weight-gain-and-back-surgery-to-building-muscle-losing-10-body-fat-and-weighting-what-she-did-in-high-school-with-mel-oliver--62475247Mel had always had back issues and just as she started with me her back went and she needed surgery. She never gave up. I met her where she was all the way and today she's feeling fabulous, having a booty and is excited for what's next.]]>0fd94f9b-c4b4-429d-a650-2a7d6f7ebcc3Wed, 23 Oct 2024 14:00:00 +0000Lou DriverWhen Mel came to me she was so ready to commit to the process and the unthinkable happened. Mel had always had back issues and just as she started with me her back went and she needed surgery. She never gave up. I met her where she was all the way and...Mel had always had back issues and just as she started with me her back went and she needed surgery. She never gave up. I met her where she was all the way and today she's feeling fabulous, having a booty and is excited for what's next.]]>1582falsefullhttps://www.spreaker.com/episode/26-gut-health-weight-loss-after-60-with-jennifer-gale--62300958Hear her full story and how life has totally changed in 3 months for Jennifer on the podcast we did.]]>05826c35-fd22-4b70-ade2-ae5ac3d253a1Wed, 09 Oct 2024 14:00:00 +0000Lou Driver10 years of IBS, limited foods, FOFMAP diets and nutritionists and there was no relief for Jennifer's symptoms. Hear her full story and how life has totally changed in 3 months for Jennifer on the podcast we did.Hear her full story and how life has totally changed in 3 months for Jennifer on the podcast we did.]]>2628falsefullhttps://www.spreaker.com/episode/25-training-accessories-what-do-you-need-to-improve-your-strength-training--62103981ce471e66-53be-40c5-b9e1-dd1254aa1807Wed, 25 Sep 2024 14:00:00 +0000Lou DriverHave you ever looked around and seen all the extras people use when training in the gym? If you want to take your lifting skills to the next level, some of these accessories could be perfect.1700falsefullhttps://www.spreaker.com/episode/24-fear-of-the-sun-increasing-perimenopause-symptoms-vitamin-d-is-vital--6133914057b4bd78-bb1d-4243-878b-f1319019ce30Wed, 11 Sep 2024 14:00:00 +0000Lou DriverYour perimenopause symptoms didn’t just pop up overnight. Years of lifestyle and nutrition habits have gradually disrupted your hormones, depleting you of essential nutrients needed to balance hormones and support your body through this normal life...1585falsefullhttps://www.spreaker.com/episode/23-is-it-really-all-about-calories-in-calories-out--611044873379656b-ca8f-4b28-ab6b-fd994ddb8b69Wed, 21 Aug 2024 14:00:00 +0000Lou DriverSo much division on social media about evidence-based calories in/out or those who claim it's more complex. In today's podcast, I explore these ways of thinking and weigh in with my opinion of fat loss and what it takes for 40+ women struggling with...2474falsefullhttps://www.spreaker.com/episode/22-no-more-cravings-losing-inches-and-improving-energy-without-a-ton-of-supplements-with-laura-mantz--60789551 Hear Laura's story about buying into the supplement fads, hitting her 40's with nothing working like it used to and feeling like she was just hanging on giving everything to family.
Just weeks into the program she has turned all that around, reduced from a table full of supplements to just a couple of targeted, no more sugar cravings and lost inches. That's all with calories increasing.
She's now primed and ready for a fatloss phase!]]>3d37f03e-6621-47e6-bff2-e0554b4c2954Wed, 24 Jul 2024 14:00:00 +0000Lou DriverLaura is only at the beginning of her journey and yet she has had so many improvements. Hear Laura's story about buying into the supplement fads, hitting her 40's with nothing working like it used to and feeling like she was just hanging on giving... Hear Laura's story about buying into the supplement fads, hitting her 40's with nothing working like it used to and feeling like she was just hanging on giving everything to family.
Just weeks into the program she has turned all that around, reduced from a table full of supplements to just a couple of targeted, no more sugar cravings and lost inches. That's all with calories increasing.
She's now primed and ready for a fatloss phase!]]>2148falsefullhttps://www.spreaker.com/episode/21-the-humble-carrot-salad-what-s-all-the-fuss-about--60719089 I get a lot of questions about it and it's benefits when I post so this week I've answered all those common question and more on the good old carrot salad!]]>1fed3306-f2e9-4456-a95b-8cdc7f833d93Wed, 17 Jul 2024 14:00:00 +0000Lou DriverYou may have seen me post a bit about the carrots salad and it's gaining popularity across social media. I get a lot of questions about it and it's benefits when I post so this week I've answered all those common question and more on the good old... I get a lot of questions about it and it's benefits when I post so this week I've answered all those common question and more on the good old carrot salad!]]>980falsefullhttps://www.spreaker.com/episode/20-finding-your-feminine-power-behind-the-bar-with-amy-bowe--60653465Amy Bowe, joining me to discuss all things lifting as women and discovering feminine power through it. We cover the journey, what it takes to build a body you love, and how it beautifully impacts so many other areas of life.
]]>d81cd7d7-0b9a-4ada-8bf4-15b268b199b1Wed, 10 Jul 2024 14:00:00 +0000Lou DriverI have a special guest, https://www.instagram.com/amykatebowe/, joining me to discuss all things lifting as women and discovering feminine power through it. We cover the journey, what it takes to build a body you love, and how it beautifully impacts...Amy Bowe, joining me to discuss all things lifting as women and discovering feminine power through it. We cover the journey, what it takes to build a body you love, and how it beautifully impacts so many other areas of life.
]]>3327falsefullhttps://www.spreaker.com/episode/19-kelly-amundsen-losing-50cm-being-able-to-look-in-the-mirror-and-feeling-the-best-she-ever-has--60517621 Kelly came to me unable to look at herself in the mirror, hated what she saw and was unable to step on a scale.
Working in with Kelly with where she was at, she has achieved great results. Hear how she feel is the best she ever has and can't remember a time she felt this good.
She has lost 50sm, gained muscle and won back her life.
Episode #19 of the Body By Design Podcast is Out now on Spotify an all major podcast platforms]]>d9b4c5a6-57a0-48e6-bc41-5e9823581872Wed, 26 Jun 2024 14:35:00 +0000Lou DriverI sit down with client Kelly Amundsen and talk about how life feels now. Kelly came to me unable to look at herself in the mirror, hated what she saw and was unable to step on a scale. Working in with Kelly with where she was at, she has achieved... Kelly came to me unable to look at herself in the mirror, hated what she saw and was unable to step on a scale.
Working in with Kelly with where she was at, she has achieved great results. Hear how she feel is the best she ever has and can't remember a time she felt this good.
She has lost 50sm, gained muscle and won back her life.
Episode #19 of the Body By Design Podcast is Out now on Spotify an all major podcast platforms]]>3300truefullhttps://www.spreaker.com/episode/all-things-hormones-with-kitty-martone--60364128 We also cover other hormone topics such as Estrogen dominance and birth control where I reveal an emotional life event I've never publicly spoken about.
Kitty is co owner at Ona's https://us.onasnatural.com/
And can be found on Instagram https://www.instagram.com/healthygutgirl_/
Share this episode on Instagram with your favourite takeaway and tag me me @strengthtraining.nutritionist https://www.instagram.com/strengthtraining.nutritionist/]]>9700cd8e-01fb-4552-aee7-1ceae7829db2Wed, 12 Jun 2024 14:30:00 +0000Lou DriverIn this episode I chat with Kitty Martone about the importance of progesterone, and why in perimenopause it is progesterone that is low and not estrogen. We also cover other hormone topics such as Estrogen dominance and birth control where I reveal... We also cover other hormone topics such as Estrogen dominance and birth control where I reveal an emotional life event I've never publicly spoken about.
Kitty is co owner at Ona's https://us.onasnatural.com/
And can be found on Instagram https://www.instagram.com/healthygutgirl_/
Share this episode on Instagram with your favourite takeaway and tag me me @strengthtraining.nutritionist https://www.instagram.com/strengthtraining.nutritionist/]]>3167falsefullhttps://www.spreaker.com/episode/17-the-history-salt-and-why-you-should-be-including-it-in-your-diet--60288432 This episode goes over the history of salt and the studies that claimed it to be harmful to blood pressure, how that has been disproved and why you should be salting your food.
besides that salt makes food taste bloody great. You'll be surprised to hear how much salt some should have for optimal health.]]>4100755e-b8f7-4c96-81a8-f2fa6471e1deWed, 05 Jun 2024 14:32:00 +0000Lou DriverSalt is the second white crustal that has been demonised just as sugar has been. This episode goes over the history of salt and the studies that claimed it to be harmful to blood pressure, how that has been disproved and why you should be salting... This episode goes over the history of salt and the studies that claimed it to be harmful to blood pressure, how that has been disproved and why you should be salting your food.
besides that salt makes food taste bloody great. You'll be surprised to hear how much salt some should have for optimal health.]]>1264falsefullhttps://www.spreaker.com/episode/16-water-the-hidden-truth-about-2l-a-day--60189471f2fb85e1-40b4-4a79-8cc9-a4ec513d1d9fMon, 27 May 2024 14:27:00 +0000Lou DriverJust another Fitness Myth...2-3 l water everyday In this episode I dive into why chugging this much water could actually be doing you more harm than good, and how much you should be drinking.663truefullhttps://www.spreaker.com/episode/15-how-to-habit-stack-to-get-started--59791714d8387cc8-98c6-4c7b-a537-52e035cf4b94Fri, 03 May 2024 03:17:28 +0000Lou DriverFeeling over whelmed on where to get started...then is episode is for you! With all the free info snips on social media and everyone's different opinions it's easy to feel like we have to do everything at once and end up with analysis paralysis! This...1596truefullhttps://www.spreaker.com/episode/14-own-your-crap-with-christina-hill--59635266 That may sound harsh but when you realise this is when things can really turn around for you.
Does that mean when hard and often unfair or tragic situations are your fault...no it doesn't. Unfortunately shit happens in life. But you are responsible for how you react and respond.
in this weeks podcast I speak with Christina Hill who was caught in her own tragic situation that only changed when she owned her own part in in.
Since then she has made an extraordinary life for herself and her family and is now helping others do the same.
Instagram https://www.instagram.com/christinahillofficial/ Podcast https://open.spotify.com/show/0LYBg866gEnCU6m4eiyKUX?si=c776bf45e4294661
]]>307e590f-a21d-4169-822a-ceb96d022fb7Wed, 24 Apr 2024 15:48:00 +0000Lou DriverYou really are responsible for everything that happens in your life... That may sound harsh but when you realise this is when things can really turn around for you. Does that mean when hard and often unfair or tragic situations are your fault...no... That may sound harsh but when you realise this is when things can really turn around for you.
Does that mean when hard and often unfair or tragic situations are your fault...no it doesn't. Unfortunately shit happens in life. But you are responsible for how you react and respond.
in this weeks podcast I speak with Christina Hill who was caught in her own tragic situation that only changed when she owned her own part in in.
Since then she has made an extraordinary life for herself and her family and is now helping others do the same.
Instagram https://www.instagram.com/christinahillofficial/ Podcast https://open.spotify.com/show/0LYBg866gEnCU6m4eiyKUX?si=c776bf45e4294661
]]>3214truefullhttps://www.spreaker.com/episode/13-getting-started-again-after-falling-off-the-wagon--59521989 I know how hard it can be in the beginning to stay on course so I thought I would put together this podcast on some tips to how you can get back on track when you fall off the wagon of your health Journey.]]>93e608bf-c722-44fe-a350-760db683f961Thu, 18 Apr 2024 00:19:50 +0000Lou DriverIn the early stages of change you are likely to have set backs...so how do you get started again? I know how hard it can be in the beginning to stay on course so I thought I would put together this podcast on some tips to how you can get back on... I know how hard it can be in the beginning to stay on course so I thought I would put together this podcast on some tips to how you can get back on track when you fall off the wagon of your health Journey.]]>1910truefullhttps://www.spreaker.com/episode/12-the-misconceptions-of-instagram-and-your-physique-with-guest-ruby--59410882 from lighting, posing and cherry picking photos I see a lot of media that paints a false picture and down plays the work needed to achieve that athletic physic.
I recently did a photoshoot and have been very up front and honest that how lean I got is NOT where I could stay if I wanted to be healthy, have balanced hormones, energy and continue to build muscle.
I've put more body fat back on now and yes I still use my photos for social media but I'm always honest about that. However I still look shapely and sculpted. It is possible to get that body, just not in 12 weeks. That shit takes time.
From changing lifestyle habits, learning to train in a way that will actually grow muscle and supporting it with nutrition...Ruby and I talk through all the things needed to build a physic like ours.
you can find Ruby at https://www.instagram.com/transformxruby/
As always my DMs are open for a chat at https://www.instagram.com/strengthtraining.nutritionist/
]]>ff68a6de-58ca-4fb4-89f6-e1c0cb5f7734Thu, 11 Apr 2024 01:56:37 +0000Lou DriverWhat you see is not always what you get on IG from lighting, posing and cherry picking photos I see a lot of media that paints a false picture and down plays the work needed to achieve that athletic physic. I recently did a photoshoot and have... from lighting, posing and cherry picking photos I see a lot of media that paints a false picture and down plays the work needed to achieve that athletic physic.
I recently did a photoshoot and have been very up front and honest that how lean I got is NOT where I could stay if I wanted to be healthy, have balanced hormones, energy and continue to build muscle.
I've put more body fat back on now and yes I still use my photos for social media but I'm always honest about that. However I still look shapely and sculpted. It is possible to get that body, just not in 12 weeks. That shit takes time.
From changing lifestyle habits, learning to train in a way that will actually grow muscle and supporting it with nutrition...Ruby and I talk through all the things needed to build a physic like ours.
you can find Ruby at https://www.instagram.com/transformxruby/
As always my DMs are open for a chat at https://www.instagram.com/strengthtraining.nutritionist/
]]>2996truefullhttps://www.spreaker.com/episode/11-alcohol-reaching-your-body-composition-goals-with-kitty-blomfield--59279644 I had the pleasure of chatting with @kittyBlomfield for this topic. She was once a big drinker and still likes to occasionally.
We discuss how alcohol affects you, where it fits in your journey and out biggest tips for those times you want to say not to socially drinking.]]>16bfd565-4b6a-497b-a4f1-ac8ae90ab5bbWed, 03 Apr 2024 14:27:00 +0000Lou DriverThis must would be the most asked question I get.... "can I drink while on my health journey?" I had the pleasure of chatting with @kittyBlomfield for this topic. She was once a big drinker and still likes to occasionally. We discuss how alcohol... I had the pleasure of chatting with @kittyBlomfield for this topic. She was once a big drinker and still likes to occasionally.
We discuss how alcohol affects you, where it fits in your journey and out biggest tips for those times you want to say not to socially drinking.]]>1670truefullhttps://www.spreaker.com/episode/10-training-friends-their-transformations-and-how-life-has-change-for-the-better--59214878
]]>36da97ed-88b3-4e8b-b70a-aeb6a608bb45Fri, 29 Mar 2024 01:18:13 +0000Lou DriverFind your training besties!! When I first started training and getting my health on track, as much as my family and friends supported me there was still that void of having someone who just GETS IT!! Being in a coaching program was the best. So many...
]]>3500truefullhttps://www.spreaker.com/episode/9-client-journey-tracey-beating-the-fads-losing-cms-getting-strong--59114278 She talk about how she reached her lowest point at 110kg and how she feels now finally in control of her weight while feeling the best she has and getting strong for her golden years.
Tracey has done all of this while navigating the ups and downs life throws at us.]]>6bc0be48-464d-4405-a07a-6648217bb30aWed, 20 Mar 2024 14:25:00 +0000Lou DriverTracey and I first met when we worked together in piblic health. Already knowing there was more than fad dieting, cutting food groups and staving herself we found we had a common interest in prmetabolic eating. We came back together when I started my... She talk about how she reached her lowest point at 110kg and how she feels now finally in control of her weight while feeling the best she has and getting strong for her golden years.
Tracey has done all of this while navigating the ups and downs life throws at us.]]>3194truefullhttps://www.spreaker.com/episode/9-my-success-from-building-muscle-to-the-photoshoot-dream-with-craig-mcdonald--59033246f4e9b432-d524-48d3-b918-cc8772f69bb1Wed, 13 Mar 2024 14:17:00 +0000Lou DriverIn this podcast episode I get to interview my long time Coach @iamcraigmcdonald. We talk about his career and evolution as a coach How that has been of benefit to me And you get the inside details of my coach's thoughts on me as a client and what...4388falsefullhttps://www.spreaker.com/episode/7-how-to-warm-up-for-maxium-effort-when-strength-training--5886432729ae67d1-3917-4463-94e4-84e13b66899fWed, 28 Feb 2024 14:18:00 +0000Lou DriverAre you lost on what the correct way to warm up is before strength training? Or maybe you're fatigued before you even start Lifting your first working set. Then this quick listen was made just for you.1037falsefullhttps://www.spreaker.com/episode/6-eating-out-while-tracking-macros-for-body-composition-change--58811188 Then this quick tips podcast is for you! Get some of the top tips I give my Clients for eating out and staying on track with your macros.
And if you found any of it helpful please take a screen shot and share on IG with you biggest take away and tag me @strengthtraining.nutritionist]]>cf958c3a-e152-4d20-a6b9-b84170ade17bWed, 31 Jan 2024 14:39:00 +0000Lou DriverHave you started tracking macros and wonder how the hell you're going to ever eat out without blowing our progress? Then this quick tips podcast is for you! Get some of the top tips I give my Clients for eating out and staying on track with your... Then this quick tips podcast is for you! Get some of the top tips I give my Clients for eating out and staying on track with your macros.
And if you found any of it helpful please take a screen shot and share on IG with you biggest take away and tag me @strengthtraining.nutritionist]]>765falsefullhttps://www.spreaker.com/episode/5-macro-tracking-with-a-family-5-tips-to-tracking-without-cooking-separate-meals--58811190⁠@Strengthtraining.Nutritionist⁠]]>abd725a6-2f83-4018-93f2-aea50b8017d7Wed, 17 Jan 2024 14:01:00 +0000Lou DriverMacro Tracking DOES NOT mean you have to plan separate meals!! Nor does it meal bulk meal prep a week of food in one day. I've never been one to cook separate meals. Just ask my kids . Growing up it was eat what I cook or make your own, As simple as...⁠@Strengthtraining.Nutritionist⁠]]>2286falsefullhttps://www.spreaker.com/episode/4-the-long-game-sustainable-body-composition-change--58811192That toned and shapely body you want doesn't happen in a 12 week program and if it does then it's not sustainable.
Getting to the body you want is one thing but KEEPING it is in the long game.
Learning to lift takes time
Muscle takes time to build
Tracking takes time to learn
This weeks episode I dive into to the long term approach to not only a body you love the look of BUT a healthy sustainable way of achieving it.
Please remember to take a screen shot, share on Instagram with your best takeaway and tag me @strengthtraining.nutritionist]]>7af3304a-fc95-4632-97c7-d52450807111Tue, 16 Jan 2024 03:56:11 +0000Lou DriverThe Body Of your Dreams is NOT in 12 week programs or being in a long term deficit. That toned and shapely body you want doesn't happen in a 12 week program and if it does then it's not sustainable. Getting to the body you want is one thing but...That toned and shapely body you want doesn't happen in a 12 week program and if it does then it's not sustainable.
Getting to the body you want is one thing but KEEPING it is in the long game.
Learning to lift takes time
Muscle takes time to build
Tracking takes time to learn
This weeks episode I dive into to the long term approach to not only a body you love the look of BUT a healthy sustainable way of achieving it.
Please remember to take a screen shot, share on Instagram with your best takeaway and tag me @strengthtraining.nutritionist]]>2059falsefullhttps://www.spreaker.com/episode/3-reframing-macro-tracking-from-restriction-to-the-power-of-data--58811193 In this episode I want to reframe how you look at tracking and discuss the benefits and necessities of tracking for true life long change in health and body composition.]]>85b4b3c0-eba2-4e66-b7b2-2e444990ddabWed, 20 Dec 2023 15:00:00 +0000Lou DriverTracking macros has been closely associated with restrictive dieting. In this episode I want to reframe how you look at tracking and discuss the benefits and necessities of tracking for true life long change in health and body composition. In this episode I want to reframe how you look at tracking and discuss the benefits and necessities of tracking for true life long change in health and body composition.]]>2848truefullhttps://www.spreaker.com/episode/2-navigating-the-festive-season-with-you-body-composition-goals--58811189]]>12f75909-b4fe-4df4-9e7e-2434a22d035fThu, 07 Dec 2023 09:44:56 +0000Lou DriverIn this weeks episode you get a sneak peak into my coaching container I as provide practical steps to my clients around tracking in the festive season. Hear them talk about their own challenges what helps keep them accountable. You can follow me on...]]>2486false12fullhttps://www.spreaker.com/episode/1-pro-metabolic-the-principles-behind-a-pro-metabolic-lifestyle--58811194 In this week's episode I cover the principle of prometabolic living to support you metabolism, hormone health and improve your body composition.
If you found this episode helpful share on Instagram and tag me @strengthtraining.nutritionist and leave a review.
]]>b6bcd767-5031-4257-9837-cc0c1088f04bSun, 26 Nov 2023 02:29:33 +0000Lou Driver In this week's episode I cover the principle of prometabolic living to support you metabolism, hormone health and improve your body composition. If you found this episode helpful share on Instagram and tag me @strengthtraining.nutritionist and... In this week's episode I cover the principle of prometabolic living to support you metabolism, hormone health and improve your body composition.
If you found this episode helpful share on Instagram and tag me @strengthtraining.nutritionist and leave a review.
]]>1611true1full