Broads: The Bold & Badass Fitness Podcast for Women

Nutrition is where a lot of women quietly lose their damn minds.

You’re working out. You’re trying to be consistent. You care about your health. But then life gets busy, your meals get random, cravings hit, the weekend shows up, someone brings food to a party, and suddenly you’re back in that same loop of “I’ll restart Monday.”

Gurl, that is exhausting.

In this episode, I’m answering your nutrition questions without the boring “eat cleaner and try harder” speech. We’re talking about macro tracking, body composition, restriction, busy weeks, workout fuel, weekends, social situations, cravings, and why getting support might be the move if you’re tired of fighting the same food battle every week.

If you’re tired of starting over every Monday or battling cravings like they’re a character flaw, this conversation is your reminder that nutrition does not have to be perfect to work. It needs to stop making you miserable long enough for you to actually stick with it.

What’s Discussed:

03:00 Do you actually need to track macros to see results?

18:55 What matters more for body composition: workouts or nutrition?

24:17 Why cutting everything out keeps backfiring

27:55 How to eat better when life gets busy and meals start getting random

32:35 What to eat around workouts so you stop training on fumes

38:03 Why weekends keep turning into a free-for-all

42:17 How to handle social situations without making your plate a whole thing

47:06 Why getting support is not the same as failing

Join us live on Monday, June 15 at 5pm CST and you'll get a special discount on BroadsCOACH BUILD if you sign up for the Summer Cohort on the call. Save your spot now at: broads.app/body-recomp-webinar

Find out more from Broads:

Website: broads.app

Instagram: @broads.podcast @broads.app

Check More Resources:

Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad’s FREE Macronutrient Guide: The Balanced Plate Blueprint at broads.app/macronutrient-guide.

Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at broads.app/gym-starter-guide 

Check out more from Tara LaFerrara:

Website: taralaferrara.com

Instagram: @taralaferrara

YouTube: @TaraLaferrara

TikTok: @taralaferrara

You already know what to do. You know you should lift, you know you should walk, you know protein matters. The information was never the problem. So why do you keep falling off the second life gets busy, and why does it feel like the only thing standing between you and consistency is more discipline you cannot seem to build?

Here is the truth most women never hear: it was never just about discipline. I sat down with Jordan Syatt, strength and nutrition coach to Gary Vaynerchuk and a five time world record powerlifter, to talk about the real reason women cannot stay consistent, and it comes down to a "perfectionism" trap that quietly gives you permission to quit every time you fall short.

We also get into why walking is one of the most underrated things you can do for your body, the blood markers that tell you more about your health than the scale ever will, and his honest take on motivation, GLP-1s, and what it actually takes to stop starting over.If you’re tired of starting over and finally want to build a sustainable road to fitness that’ll snowball to consistency and habits, this episode is for you. 

What's Discussed:

(01:06) Why a short calorie tracking window can change how you eat.

(07:29) Why walking is the most underrated thing you can do for your long term health.

(13:05) Why your blood work tells you more about your health than the scale.

(17:25) The DEXA scan problem and why body fat numbers do more harm than good.

(23:51) Renaming "maintenance" to "momentum" and why holding your results is its own skill.

(29:13) The "perfectionism" trap and why it is the real reason you cannot stay consistent.

(32:24) Motivation versus discipline and why you actually need both. 

(40:07) The truth about GLP-1s beyond weight loss.

Join us live on Monday, June 15 at 5pm CST and you'll get a special discount on BroadsCOACH BUILD if you sign up for the Summer Cohort on the call. Save your spot now at: broads.app/body-recomp-webinar

Find out more from Broads:

Website: broads.app

Instagram: @broads.podcast @broads.app

Check More Resources:

Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad’s FREE Macronutrient Guide: The Balanced Plate Blueprint at broads.app/macronutrient-guide.

Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at broads.app/gym-starter-guide 

Check out more from Tara LaFerrara:

Website: taralaferrara.com

Instagram: @taralaferrara

YouTube: @TaraLaferrara

TikTok: @taralaferrara

Check out more from Jordan Syatt:

Website: syattfitness.com 

YouTube: @jordansyatt 

Instagram: @syattfitness

Facebook: Jordan Syatt

TikTok: @syattfitness 

Podcast: The Jordan Syatt Podcast

Somewhere in your mid-30s, training can quietly stop feeling like something you choose and start feeling like something you owe. The workouts are still happening, the effort is still there, but the spark that used to make movement feel exciting has gone missing, and most women have no idea how to get it back.

I dive deeper into this in this week's episode of Broads, where I take you behind the scenes of my journey in competing at APEX for the second time and what choosing a real performance goal did to my relationship with training. I also talked about what getting 4th place twice taught me more than a podium finish would have, the difference between training to control your body and training to trust it, and why pursuing strength in your late 30s is one of the most genuinely rebellious things you can do.

What's Discussed:

02:07) The 150 meters from the finish line: what competing at APEX actually feels like.

(05:54) Why my relationship with athletics got complicated and how APEX feels different.

(08:14) The biggest thing missing for women in fitness right now.

(09:31) Why pursuing strength in your late 30s is genuinely rebellious.

(25:13) What getting 4th place twice actually taught me about progress.

Find out more from Broads:

Website: broads.app

Instagram: @broads.podcast @broads.app

Check More Resources:

Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad’s FREE Macronutrient Guide: The Balanced Plate Blueprint at broads.app/macronutrient-guide.

Check out more from Tara LaFerrara:

Website: taralaferrara.com

Instagram: @taralaferrara

YouTube: @TaraLaferrara

TikTok: @taralaferrara

You have been treating your hair the same way diet culture taught you to treat your body. Something feels off, so you add another product, another step, or another routine you saw online. And just like with food and fitness, more is almost never the answer.

Shandi Nichelle has been touching hair for 20 years and she has one question she asks every woman who sits in her chair. What are you using and who told you to buy it? Because almost every hair problem she sees comes back to the same thing: women are solving a problem they have not correctly diagnosed yet.

Shandi Nichelle is a hairstylist, hair educator, and founder of FREEWELL, a clean hair care brand built around the idea that your hair needs less than you think. In this episode, Shandi breaks down the five types of hair damage most active women are dealing with without knowing it, why the habits that feel responsible are often the ones causing the most harm, and what it actually takes to get your hair healthy without overhauling your life.

If you have ever felt like nothing you try is working, this episode is going to tell you exactly why.

What's Discussed:

(1:49) The biggest hair myth Shandi wants to kill for good

(3:50) Why the slick back bun is quietly receding your hairline

(7:09) What healthy hair actually means and why most products fake it

(9:01) The five types of hair damage and the surprising new one on the rise

(18:11) Why over-washing is the first thing Shandi identifies in every active woman

(23:45) What dry shampoo is actually doing to your scalp

(26:44) Why scalp health is simpler than the industry wants you to think

(36:53) The protocol Shandi gives every woman before she buys another product

(40:27) The one ingredient your hair needs more than any treatment you can buy

(42:00) How Power Gloss was born out of training for a triathlon

(48:18) How often you actually need to use it and where to keep it so you remember

(49:52) Where to find Shandi and what is coming June 1st

Find more from Broads:

Website: broads.app

Instagram: @broads.podcast @broads.app

Check out more from Tara LaFerrara:

Website: taralaferrara.com

Instagram: @taralaferrara

YouTube: @TaraLaferrara

TikTok: @taralaferrara

Check out more from Shandi Nichelle:

Website: livefreewell.com 

Facebook: FreewellInstagram: @livefreewell

If you grew up in the Pinterest and early Facebook era, you probably learned early that summer meant one thing: getting your body ready for it. It all starts with restrictive diets in April, punishing workouts, and a whole lot of self-criticism in front of the mirror. 

Most millennial women never questioned it. It was just the 'norm' or what we thought we should look like.

The pressure to shrink, tone, and transform your body in 30 days for a vacation or a swimsuit is not a health goal but a trap that keeps you on a yearly hamster wheel. One that is costing you your hormones, your relationship with food, and your long-term progress every single time you fall into it.

In this episode, I am breaking down why the summer body mentality keeps you stuck in a loop, what it is actually doing to your body biologically, and what to do instead if you want results that last longer than August.

What's Discussed:


(0:00) Why the bikini body cycle keeps repeating itself


(1:04) Tara's personal history with chasing a summer look


(3:17) What the bikini body mentality actually is and what it costs you


(6:28) The hormone disruption nobody talks about: cortisol, leptin, and the binge-restrict cycle


(8:09) The question to ask yourself before starting any summer challenge


(9:53) Why real results take real time and what slow progress actually looks like


(11:48) Three non-negotiables you can anchor into year round


(14:37) What people think they need to do to lose weight fast and why it backfires


(18:05) What actually works: strength, protein, sleep, and stress management


(20:07) The abs myth: why crunches are not giving you what you think


(24:10) Your body does not have a seasonal deadline

Find out more from Broads:

Website: broads.app

Instagram: @broads.podcast @broads.app

BroadsCOACH: Head to broads.app/broadscoach and apply for BroadsCOACH.

Check More Resources:

Nutrition Webinar: Check out the plate method at broads.app/nutritionwebinar

Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad’s FREE Macronutrient Guide: The Balanced Plate Blueprint at broads.app/macronutrient-guide.

Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at broads.app/gym-starter-guide 

Check out more from Tara LaFerrara:

Website: taralaferrara.com

Instagram: @taralaferrara

YouTube: @TaraLaferrara

TikTok: @taralaferrara