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PODCAST

Create Your Shape with Jenny the Nutritionist

Jenny the Nutritionist shares the strategy, structure, and science to take your body composition to the next level. She discusses the tools for ladies who work out, and want to look like they work out. The answer IS NOT working out more and eating less. She"s combined her education (Licensed Nutritionist and Functional Nutrition Counselor), with her own experience as a Bikini Competitor and Crossfitter, to help hundreds of ladies build muscle and decrease body fat. To change your shape, I invite you

health & fitness nutrition

All Episodes

34:04

184. My Calorie Deficit Review: 10lbs down with big...

Create Your Shape with Jenny the Nutritionist ·

2025/06/25

I just completed a 12-week calorie deficit where I dropped 10lbs and created a fit, feminine shape I love. In this episode, I’m walking you through the exact strategy I followed, from the overarching plan, to the specific macros, training, execution, and lessons learned along the way. We cover: The 2-year strategy that got me here (including my 6-month build phase) My exact deficit game plan and why I hired a coach The specific nutrition, training, and cardio protocols I...

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11:41

183. Are you Underfed or Underfueled?

Create Your Shape with Jenny the Nutritionist ·

2025/06/18

Why is everyone saying you need to eat enough but the layer of body fat is telling you otherwise? In this episode, we break down the difference that most women who lift are missing: you're not underfed, you're underfueled. We cover: What it actually means to be underfed vs. underfueledWhy not eating enough doesn't help you create body composition changes in this scenarioHow your nutrient timing, macros, and metabolism all play a roleWhat it takes to become well-fueled and use it as a tool to ...

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10:29

182. A Personal Update & Chat

Create Your Shape with Jenny the Nutritionist ·

2025/06/11

This year has been a whirlwind! So I wanted to stop, pause, and just chat. In this episode, I give you an update from our trip to Bangkok where my fiance competed in his first body building show. I also share how my deficit phase is going so far and if I’m on track or not. Lastly I cover the latest with work, remaining travel this year, Wedding planning and more! P.S. Our first call for Build Your Baseline is Thursday evening, it’s not too late to join and get the tools for now an...

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17:21

181. Build Your Well-Fueled Baseline

Create Your Shape with Jenny the Nutritionist ·

2025/06/04

Wonder why you don't look like the other women who are lifting just like you in the gym? Build your Nutrition Baseline first. Do this and look and feel fitter and tighter in the next 3 weeks. Most women who train hard are missing a nutrition baseline. They dabble with macros before having a consistent routine that already checks most of the boxes. In this episode, I share the top 3 things you need to consider in your nutrition baseline. And then, I invite you to join ...

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11:15

180. The Calorie Deficit Explained - 3,500 Calories =...

Create Your Shape with Jenny the Nutritionist ·

2025/05/28

If you want to decrease body fat, knowing how a calorie deficit works is beneficial. It goes beyond calories in vs. calories out. There are nuanced details like priming your "machine" for a more optimal calorie deficit phase, how to preserve muscle mass, how much to decrease by, and more. Knowing the science behind it makes executing it much easier. Feel informed and empowered with this episode, and get a sneak peek into Create Your Shape as this was pulled from one of our recent ...

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18:55

179. When To Do Your Own Macros

Create Your Shape with Jenny the Nutritionist ·

2025/05/22

As I wrapped up a Create Your Shape cohort today, they shared that prior they were stuck not making progress for 1-3 years because they thought, "I know what to do" and "All of the information is already out there". I have also been in a similar boat which left me never truly making body composition changes, questioning everything on my plate, and honestly uncertain on how it worked besides following a few rules and "hitting macros". I understand the desire to learn this on your o...

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42:16

178. When You're Already Doing it All - Client...

Create Your Shape with Jenny the Nutritionist ·

2025/05/14

It is frustrating when you're lifting heavy (maybe even doing 2-a-days), tracking your macros, hitting high protein, and still don't have the shape that represents it. The worst is you look FINE, but just not what you imagined for the effort you're putting in. "Could there really be more than what I'm already doing? What am I missing?" were the questions my client Jennifer had. In this episode, we walk through what we changed and the missing pieces to create her best shape yet at 46. He...

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15:28

177. Look Like You Workout Week Challenge [Join us]

Create Your Shape with Jenny the Nutritionist ·

2025/05/07

You lift weights, you should look like you work out. If not, you're just missing a few components. I'm hosting the free Look Like You Workout Week CHALLENGE starting Monday, May 12th. Learn more about what it really means to look fit and what we'll be covering during Look Like You Workout Week in today's episode. Then, join us for a week for lifting ladies to learn and take the next steps to create a shape that automatically says "I workout"... Because you do! Click here to Register Now for...

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10:28

176. Energy Balance for Managing Body Fat

Create Your Shape with Jenny the Nutritionist ·

2025/05/01

Today we cover the basics of Energy Balance but considered from an advanced lens. We know in order to be optimal (aka perserving muscle mass, considering health, and creating sustainable results), there is a lot more to it than just calories in vs. calories out. However, we cannot ignore that this is the required principle for loosing, maintaining, or gaining body fat. In today's episode, I give a refresher of Energy Balance, and give examples for where you want to make su...

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26:53

175. Naturally Fit

Create Your Shape with Jenny the Nutritionist ·

2025/04/23

I am not someone who was naturally fit growing up. Moving my body? Loved it. But food? I would eat anything in unlimited amounts. I always had that extra layer of body fat that felt like my “settling point.” That changed when I made 4 specific shifts that moved me into what I now call Naturally Fit—not just thin, not just strong, but the woman who always looks in shape, no matter the season. In this episode, I’m walking you through: The difference between “Naturally Thin” vs. “Naturally Fit”W...

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16:40

174. Apr Q&A - Deficit Macros, Too Much Cardio,...

Create Your Shape with Jenny the Nutritionist ·

2025/04/16

In this episode, I educate while answering the below questions I received from the audience. How much is too much cardio when trying to build lower body muscle?Do you take measurements? What are your current macros in your Calorie Deficit?How do you maintain muscle and body fat after you achieve it?[Create Your Shape is currently open for enrollment and closes on April 21st!] Work with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-shape/F...

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31:25

173. ~5lbs Muscle Gained in a 6 Month Build Phase

Create Your Shape with Jenny the Nutritionist ·

2025/04/09

[Free Class: How to be Fit, Well Fed, & Fully Energized. Register now for the on-demand class!] I just put on 6lbs, mostly of muscle in my 6 month build phase. (Just shared my progress photos on my Instagram @jennythenutritionist The first 3 months I recompped, and I'll explain why I was able to do that. the last 3 months was building new muscle. I worked up to 2,400 calories 350g of carbs and I'm only 5'1. Now I'm primed for a nice deficit phase. But first, i...

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17:40

172. 5 Ways I'm Prepping for my Calorie Deficit

Create Your Shape with Jenny the Nutritionist ·

2025/04/02

I’m kicking off a calorie deficit phase and I have zero doubts I’ll hit my goal. Over the years I've learned the key is preparing these 5 things ahead of time. In this episode, I’m sharing the five steps I’m taking to set myself up for success—from mapping out my full strategy to mentally resetting my non-negotiables. Whether it’s taking a planned break beforehand, organizing my calendar, or locking in my meal options, these steps make all the difference. I don't think I've ever bee...

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41:02

171. [Women’s Health Series] Million Dollar Mom:...

Create Your Shape with Jenny the Nutritionist ·

2025/03/27

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics. Having it all is what most of my ladies are after. The successful career or business, the busy family and social life, the healthy and fit figure... the list goes on. In this episode, we take a look inside of my friend Dr. Desiree Yazdan's life and how she has created it all. We talk about r...

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43:50

170. [Women's Health Series] The Great Menopause Myth...

Create Your Shape with Jenny the Nutritionist ·

2025/03/24

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics. I am so glad I came across Kristin and Maria while looking for resources to support women's hormones in their 40s, 50s ,and beyond. I read their book, The Great Menopause Myth, which opened my eyes to the misunderstandings and support women really need during this time. This goes beyond just feelin...

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61:14

169. [Women’s Health Series] Herbal Remedies and...

Create Your Shape with Jenny the Nutritionist ·

2025/03/20

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics. If you've ever had the inkling there’s something more out there to support us through life, this episode is for you. Dr. Jazmin introduces us to alternative medicines and energies that can guide and heal us. As someone who incorporates functional medicine and herbs with my clients, I loved expanding on t...

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64:13

168. [Women’s Health Series] Prepping for Momhood -...

Create Your Shape with Jenny the Nutritionist ·

2025/03/18

Welcome to the Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics. In this episode, Dr. Morgan MacDermott discusses key factors to prepare us (especially high-achieving females) for pregnancy, birth, and postpartum. I love how she keeps it real while giving helpful insights and tips beyond what a typical clinical setting would provide or acknowledge. Dr. Morgan ...

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51:49

167. [Women's Health Series] Pelvic Floor Health with...

Create Your Shape with Jenny the Nutritionist ·

2025/03/12

Welcome to the first episode of our Women's Health Series! We're going beyond our usual focus on nutrition and fitness with five special guest interviews covering a range of holistic health and well-being topics. In this episode, we delve into the often-overlooked topic of pelvic floor health with specialist Dr. Lauren Mallari-Snyder. We discuss causes and symptoms of pelvic floor issues, the correlation between stress and pelvic health, and the importance of muscle mobility. Lauren provides...

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8:39

166. Mar Q&A - Shoulder Caps, Increasing Protein in a...

Create Your Shape with Jenny the Nutritionist ·

2025/03/05

In this episode, I educate while answering the below questions I received from the audience. Best approach to maximize shoulder cap development – Is it better to emphasize heavier lateral raises or increase shoulder pressing volume?Should I increase protein intake slightly to maintain lean muscle in a deficit?How can I target my upper chest for a perkier look without developing an overly “manly” appearance?For next month's Q&A, you can submit your questions to my Instagram @jennyth...

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19:49

165. Building Muscle without Looking Bulky

Create Your Shape with Jenny the Nutritionist ·

2025/02/27

Want to build muscle but worried about looking too bulky? You’re not alone—I hear this concern all of the time from my ladies who love to lift heavy weights. And unlike the usual "weights don’t make you bulky" response, I actually get it. As someone who wants muscle in certain areas while maintaining a feminine look, I know there’s more to the conversation. In this episode, I break down the three common "bulky" looks women may fear and dive into the five key factors that influence them—...

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