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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

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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21:08

164. Data-Driven Motivation

Create Your Shape with Jenny the Nutritionist ·

2025/02/19

If you are a Type A go-getter who thrives on structure and logic, this episode is for you. We’re diving into Data-Driven Motivation—one key to pushing past vague goals, making the effort more fun, and actually seeing progress in both training and nutrition. I cover: What Data-Driven Motivation isHow to reverse engineer the data you'd need (like fitness devices, macros, days per week, etc.)Specific examples and stories specifically for building muscle and decreasing body fatWork with Jenny ...

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42:31

163. Up 4.3lb Muscle and down 5.3% Body Fat - Client...

Create Your Shape with Jenny the Nutritionist ·

2025/02/12

Here I interviewed Create Your Shape superstar Erin Finegold on how she gained 4.3lbs of muscle and decreased 5.3% body fat. She was relieved when she could stop her added cardio. She was shocked when she could eat 2,000 calories and improve her shape. And she was pleased that she saved more time in her week and could still eat sushi. Erin shares her full experience, including what she was most hesitant about and how this has impacted meetings at work, and even how her kids eat. Work wi...

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17:55

162. I'm confused. Should I do a calorie deficit or...

Create Your Shape with Jenny the Nutritionist ·

2025/02/05

Confused about whether to eat more or cut calories to lose fat and build muscle? In this episode, I break down: The key differences between fat loss and muscle gainWhy a calorie deficit is just part of the equationWhat eating enough actually meansWhy eating enough might be the missing piece to your plateau or the "secret" to maximize before even starting a deficit. Learn how to optimize both goals by understanding the difference between the two and how to use them in a strategy. ...

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15:00

161. Jan Q&A - Macro % vs. Absolutes, Adjusting...

Create Your Shape with Jenny the Nutritionist ·

2025/01/29

In this episode, I educate while answering the below questions I received from the audience. Why use macro percentages vs. absolute targets?How do you know when you need a macro adjustment and how to you go about adjusting?Why am I seeing body fat being reduced in some areas and not other areas?For next month's Q&A, you can submit your questions to my Instagram @jennythenutritionistWork with Jenny the Nutritionist in Create Your Shape:https://jennythenutritionist.com/create-your-sha...

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71:10

160. Girl Gym - Lifting Heavy and Making Friends with...

Create Your Shape with Jenny the Nutritionist ·

2025/01/22

It's a good time to be a gym girl. We're taking over. We're taking up space on the machines, lifting heavy, building muscle, and making the gym a fun place to be. This is exactly how I met Angelina and we've had the most fun and made the most progress training together!In this episode, we chat about our experience so far and give others who want to create this momentum for themselves an inside look! She also shares her favorite ways to lift heavier and make friends in the gy...

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26:22

159. 12 Ways to Up-Level Your Workouts

Create Your Shape with Jenny the Nutritionist ·

2025/01/15

I speak to many ladies who want to build muscle and build their shapes but don't know the main components that need to be included in their training program and why. OR have some of the components but it doesn't align with their goals I'm sharing the 12 ways to uplevel your workouts for ladies who are lifting weights to make your training time more efficient and effective specifically for building muscle. We're talking about progressive overload training, ideal sets and reps, exercise order, ...

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21:38

158. Accepting What it Takes [6 Phases of Acceptance]

Create Your Shape with Jenny the Nutritionist ·

2025/01/08

Once you know what's missing to take your shape to the next level, sometimes it takes accepting it, to then do it. This may come with some resistance, grief, or even being annoyed of yourself. But, once you accept it, it not only makes achieving the shape easier, it's not something that feels hard anymore. What everyone needs to accept is different. For me most recently, was my training intensity. It took me 3 months to get on board with what I needed to do. There are usually...

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21:10

157. Feel Good Productivity

Create Your Shape with Jenny the Nutritionist ·

2025/01/01

As we all set new goals, I'm taking a bit of a twist with mine this year. While I've always been a goal-getting, Type A person, I knew I needed to revisit my approach. Everything was starting to feel like just one long to-do list. In this episode, I'm introducing the idea of Feel Good Productivity, how I learned about it, what it means to me, and how to use it to accomplish goals much more joyfully. I'll also explain how to set up your recomp goals to be productive and...

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23:15

156. Read the Scale Properly & Use it as a Helpful Tool

Create Your Shape with Jenny the Nutritionist ·

2024/12/23

Not understanding the scale is unnecessarily hurting your progress and your feelings. We have never been taught how to properly read our weight on the scale so of course we view it as "good" or "bad" or ruining our day. In this episode, I break down the components that contribute to the number on the scale. The scale reflects much more than just body fat. We'll go over what aspects of that number remain constant, what takes weeks or months to change, and what fluctuates daily or e...

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68:16

155. Systemizing a Nutrition Routine & 12lbs down -...

Create Your Shape with Jenny the Nutritionist ·

2024/12/11

In this episode, a Create Your Shape Superstar, Jennifer F. shares how she systemized her nutrition routine to handle any scenario. She even hit her macro targets 7/7 days of the week when she evacuated from the Florida hurricanes!This was not the expectation, but it goes to show how easy she’s made hitting her macros and therefore hitting her goals!Jennifer also shares how she manages a household that considers their health and her goals, switched to going back into the office, and travels f...

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26:47

[Troubleshooting Series Day 4] - Analyzing your...

Create Your Shape with Jenny the Nutritionist ·

2024/12/04

Welcome to the Troubleshooting Series Day 4—your go-to in-depth guide for understanding why you're not making more progress when building your shape and exactly what to do about it. This series is made for ladies who lift weights and want to look like they lift. Per usual this keeps science-backed strategies and sustainable nutrition routines in mind.In this episode you'll learn how to troubleshoot a Maintaining Phase:Why a Maintenance Phase is different than “doing nothing” and not havi...

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