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PODCAST

Biceps After Babies Radio

Being a mom is tough, but it doesn"t have to mean your fittest days are behind you. And even if you aren"t a mom, you can join host Amber Brueseke, founder of Biceps After Babies, each week as she brings you fitness tips, nutrition strategies, mindset hacks, and real-life tangible takeaways that can help YOU take the guesswork out of healthy eating and exercise.This podcast includes episodes covering weight loss, wellness, workouts, exercise, weight lifting, fat loss, counting macros, healthy

health & fitness nutrition

All Episodes

38:44

373: Can You Count Macros and Eat Out? Yes, Here’s How

Biceps After Babies Radio ·

2025/06/03

Think tracking macros means giving up restaurants, date nights, or spontaneous meals out? Think again. In this episode, I’m diving into one of the most common questions I get: Can you really track macros while eating out? Spoiler alert—yes, you can. And I’ll show you how. If you’ve ever stared at a menu wondering how to track a meal with no nutrition info in sight, this episode is for you. I break down the concept of flexible consistency, explain why perfection isn’t required, and share five ...

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32:52

372: Reverse Dieting for Women 40+ with Timili Grady...

Biceps After Babies Radio ·

2025/05/27

In this inspiring episode of the “I Did It” Series, I sit down with Timili Grady, a 45-year-old MACROS 101 alumna navigating the challenges of perimenopause. Like many women in their 40s, Timili felt like everything that used to work for her body had suddenly stopped. But through the process of reverse dieting—strategically increasing her calories to boost her metabolism—she found a surprising and powerful solution, a transformation that not only changed her body, but also her energy, mindset...

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45:40

371: Everything You Need to Know About Protein with...

Biceps After Babies Radio ·

2025/05/20

In this episode, I’m joined by Dr. Nicole Rowe, MD—a board-certified Family Practice physician and fellow protein lover—to unpack everything you’ve ever wanted to know about protein. We’re cutting through the noise, debunking common myths, and digging into the latest research, including a major meta-analysis. Dr. Rowe shares how protein needs shift throughout different stages of life, how to increase your intake without it becoming a full-time job, and how to turn science into simple, sustain...

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29:10

370: How to Track Macros While Breastfeeding (Without...

Biceps After Babies Radio ·

2025/05/13

In this episode, I’m talking to all the new moms who are breastfeeding and wondering if they can track macros without harming their milk supply. If you’re feeling torn between wanting to lose some baby weight and prioritizing feeding your baby, you’re not alone—and yes, you can do both. Drawing from my experience as a nurse, a mom of four, and a coach to thousands of women, I’m sharing five key things every breastfeeding mom should know before starting to track macros. You'll walk away with p...

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30:01

369: How to Track Your Macros The Right Way | Live...

Biceps After Babies Radio ·

2025/05/06

Get ready for some serious light bulb moments in this episode as I share a live coaching session from one of our MACROS 101 calls with Anna. If tracking your food has ever felt overwhelming, frustrating, or like a constant test of perfection, you’re going to relate to this one. Anna came into our conversation feeling stuck—swinging between obsessively tracking every gram and giving up altogether when she couldn’t be perfect. Together, we unpacked her resistance and reframed tracking as a tool...

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27:37

368: Reclaim Your Power Over the Scale in...

Biceps After Babies Radio ·

2025/04/29

In this episode, I have MACROS 101 alumna Courtney Hugghins about how she reclaimed her power over the scale during perimenopause. This episode is part of the "I Did It" Series, featuring women who have gone through my signature program, MACROS 101, and made incredible progress in their journeys. Courtney shares the mindset shifts and strategies that helped her stop letting the scale dictate her mood and self-worth—especially during a time of hormonal changes, body composition shifts, and wei...

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36:27

367: Medicine 3.0: Preventing Disease and Optimizing...

Biceps After Babies Radio ·

2025/04/22

In this episode, I talk with Dr. Jared Pelo, Chief Medical Officer at Bionic Health, about Medicine 3.0—a game-changing, prevention-first approach to health. We dive into simple changes you can start making today, which health data is actually worth tracking, and how to create habits that stick. If you're ready to be proactive and take charge of your health before problems arise, this episode is for you. Find show notes at bicepsafterbabies.com/367 Follow me on Instagram and Tiktok! Links: Dr...

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46:28

366: How Do I Not Overeat At Night? Nervous System...

Biceps After Babies Radio ·

2025/04/15

Struggling with nighttime overeating? You’re not alone—and it’s not about willpower. In this episode, I’m joined by Eliza Kingsford, a Licensed Psychotherapist, to unpack how nervous system dysregulation fuels late-night cravings and emotional eating. We’ll show you how to spot signs of stress and overwhelm in your body—and how to shift toward more awareness, flexibility, and self-compassion. If you’re tired of knowing what to do but not following through, this episode is for you. Find show n...

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45:13

365: What Self-Care Actually Looks Like with Sarah...

Biceps After Babies Radio ·

2025/04/08

In this episode, I’m welcoming Sarah Allred back to share her inspiring journey from realizing she needed self-care to actually living it. After a major breakthrough in MACROS 101, Sarah has spent the last six months shifting from seeing self-care as an escape to truly refilling her cup. She opens up about the practical mindset shifts that helped her, including the powerful question she now asks herself: "What do I need in this moment?" If you’ve ever struggled to move from “doing” self-care ...

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23:52

364: When You Feel Disappointed With Your Results |...

Biceps After Babies Radio ·

2025/04/01

Feeling disappointed with your results? You're not alone. In this "Live Coaching Session" episode, I chat with my client Carissa as we navigate her feelings of frustration after her time in MACROS 101. Together, we explore the power of a debrief — a process of reflecting on both wins and setbacks to uncover valuable lessons. We also dive into the concept of focusing on the gap versus the gain, inspired by Dan Sullivan's book. If you've ever felt stuck dwelling on what you haven't achieved rat...

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27:57

363: You Can't Outrun A Bad Diet with Heidi Gardner...

Biceps After Babies Radio ·

2025/03/25

Here's another episode of the "I Did It" Series, where I chat with a MACROS 101 client about their journey to success! Today, ultra marathon runner Heidi Gardner shares how she discovered firsthand that you can’t outrun a bad diet. Despite running hundreds of miles, she gained 20 pounds—until she found a sustainable approach to weight loss through macro counting. We explore the power of habit layering, the importance of recognizing different struggles, and what it truly takes to fuel your bod...

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45:09

362: An Easily Maintainable Weight Vs An Attainable...

Biceps After Babies Radio ·

2025/03/18

Have you ever chased a goal weight, only to realize that maintaining it felt impossible? In this episode, I get personal about the difference between an attainable weight—one you can reach with extreme effort—and a maintainable weight—one that aligns with your lifestyle and values. I’ll walk you through my own journey of bulking, cutting, and everything in between, sharing the lessons I’ve learned about success, sacrifice, and finding balance. By the end, I hope you’ll feel empowered to defin...

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57:15

361: 7 Essential Lessons for a Successful Bulk with...

Biceps After Babies Radio ·

2025/03/11

Coach Melissa Porter is back for the third time on the podcast, and this episode is a special one! Melissa started her journey with me in the very first round of MACROS 101 back in 2019, and since then, she’s grown from a standout student to Head Coach at Biceps After Babies. In this conversation, she opens up about her first-ever bulk—sharing the fears, challenges, and lessons learned along the way. If you've ever been curious about bulking, nervous about seeing the scale go up, or just want...

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37:00

360: "My Body Feels Broken" - How to Move Forward...

Biceps After Babies Radio ·

2025/03/04

Have you ever felt like everything is stacked against you? In this episode, I dive into a real and honest coaching session with Ana, a mom navigating the chaos of life, chronic stress, and self-doubt. If you’ve ever caught yourself thinking, “My body is broken,” or comparing yourself to a past version of you, this episode is for you. I help Ana reframe self-care, let go of perfectionism, and find the balance between showing up for herself and giving herself grace. You’ll walk away with powerf...

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51:54

How to get Results Without Restriction Challenge Day...

Biceps After Babies Radio ·

2025/03/01

I cannot believe it's DAY 5 already! I'm so proud of all of you for making it to the end of the week...now let's finish strong together! At the core of everything—beyond your environment, behaviors, skills, and beliefs—is who you are. Your identity shapes every decision you make, whether you realize it or not. If you see yourself as someone who always struggles with weight loss, your actions will reinforce that. But when you shift your identity to I am someone who follows through,...

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45:12

How to get Results Without Restriction Challenge Day...

Biceps After Babies Radio ·

2025/02/27

You can have the right environment, the right behaviors, and even the right skills—but if your beliefs don’t support your goals, you’ll constantly self-sabotage. What you believe about yourself, about food, about weight loss matters because your actions will always align with your deepest beliefs. If you believe you’re someone who always falls off the wagon, guess what? You will. But if you believe you’re capable, resilient, and worthy of success, your actions will start to reflec...

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38:35

How to get Results Without Restriction Challenge Day...

Biceps After Babies Radio ·

2025/02/26

You can have the perfect environment and the right behaviors in place, but if you don’t have the skills to back them up, it’s like trying to navigate in the dark. That’s where macro counting steps in—it’s the game-changer that takes the guesswork out of nutrition and helps you figure out exactly how much protein, carbs, and fat your body needs to see real results. Trust me, once you master this skill, you’ll wonder how you ever did without it. And that’s why, today during our live...

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32:59

How to get Results Without Restriction Challenge Day...

Biceps After Babies Radio ·

2025/02/25

You can have the best intentions, the perfect plan, and all the motivation in the world—but if your daily behaviors don’t align with your goal, you’ll keep spinning your wheels. When it comes to fat loss, it’s not about guessing, hoping, or crossing your fingers that the scale moves—it’s about consistently creating a caloric deficit. That doesn’t mean starving yourself or cutting out foods you love, but it does mean being intentional about your choices. Because at the end of the d...

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33:47

How to get Results Without Restriction Challenge Day...

Biceps After Babies Radio ·

2025/02/24

You’ve probably heard the saying, you are the average of the five people you spend the most time with—but have you ever stopped to think about how your environment is shaping your success (or keeping you stuck)? The truth is, no matter how much willpower you have, if your surroundings aren’t supporting your goals, you’re making things way harder than they need to be. That’s why, today during our live Transformation Training, I’ll be teaching about how to optimize your environment ...

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39:50

359: Overcoming the Scale Obsession: How to Track...

Biceps After Babies Radio ·

2025/02/18

“Why does the number on the scale have so much power over us?” In this episode, I explore a challenge many of us face—the scale and the emotional rollercoaster it creates in our fitness journey. I’ll explain how our attachment to that number can derail our progress and lead to emotional highs and lows. You’ll learn why obsessing over the scale can be more damaging than we often realize, and why simply throwing it away isn’t always the answer. Instead, I’ll share how to detach from the scale e...

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