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PODCAST

The Stay Fit Mom Podcast

The Stay Fit Mom podcast is your go-to resource for expert advice, practical tips, and real-life inspirational stories to help busy moms prioritize their nutrition, health and wellness. With over 10 YEARS in the health and fitness industry for Stay Fit Mom and their tribe is fierce! Join the co-founders, Krista (meal prep recipe creator extraordinaire) and Tracy (nutrition coaching & community leader) for empowering conversations + actionable steps to live a healthy, thriving life. Let’s tackle

health & fitness nutrition

All Episodes

57:46

Stop Guessing About Your Health: Labs, Thyroid, HRT,...

The Stay Fit Mom Podcast ·

2026/10/02

Tracy sits down with Maria Beach, a Marek Health nurse practitioner, to talk about why women need to stop guessing about their health and start advocating for answers. They cover comprehensive lab work, why “normal” results don’t always tell the whole story, thyroid health, perimenopause and HRT, GLP-1s, supplements, common deficiencies, creatine, stress, and more. Maria shares practical insight on using both lab results and symptoms to better understand your health and make informed decisions.The

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47:16

Back to School Challenge: Six Weeks to Reset...

The Stay Fit Mom Podcast ·

2026/09/17

Krista and Tracy kick off the Stay Fit Mom podcast by catching up on summer highlights, including river floating, Huntington Beach camping with “702 Sips,” visitors, and trying new workouts like Pilates reformer. They discuss getting back on track with nutrition after summer and share quick meal ideas and family favorites. They also talk about parenting and teen milestones plus humorous “hot mess” moments. The episode’s main focus is the six-week Back to School Challenge, offering macro tracking or

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43:38

The Courage to Create: Motherhood, Entrepreneurship &...

The Stay Fit Mom Podcast ·

2026/09/03

In this episode, Tracy sits down with fellow mom and entrepreneur Chelsea Cunningham to talk motherhood, business, discipline, and having the courage to bring an idea to life. Chelsea shares her journey from middle school teacher to entrepreneur, why she keeps coming back to 75 Hard, and how she creates space for big goals while raising a family.They also dive into Chelsea’s children’s book, The Adventures of Postal Penny, created to help bring back the lost art of letter writing and foster

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43:52

How a Continuous Glucose Monitor Helped Coach Emily...

The Stay Fit Mom Podcast ·

2026/08/20

On this episode of The Stay Fit Mom podcast, Tracy interviews registered dietitian Coach Emily, about her personal struggle with fatigue, moodiness, belly weight gain, cravings, and a long-term weight-loss plateau after four pregnancies (three with gestational diabetes), high stress, and possibly moving from postpartum into perimenopause with insulin resistance. They explain glucose spikes and how frequent prolonged spikes can affect energy, mood, cravings, sleep, and metabolic health. Emily shares

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55:46

VO2 Max, Strength, and the Power of Small Daily...

The Stay Fit Mom Podcast ·

2026/08/06

On this episode of the Stay Fit Mom Podcast, Tracy welcomes back Dr. Jake to discuss the foundations of lifelong health. They dive into why sleep, nutrition, daily movement, and improving your VO₂ max are some of the most powerful ways to reduce disease risk and live longer. They also cover practical ways to build fitness, the importance of strength training and walking, and simple nutrition habits that support long-term health—proving it's never too late to start, even after menopause.Navigating

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52:43

Coach Cassie on Macros, GLP-1s, and Autoimmune...

The Stay Fit Mom Podcast ·

2026/07/23

On this episode of Stay Fit Mom podcast, Tracy interviews Coach Cassie (Krista’s sister), a Stay Fit Mom coach since 2020, mom of three, and an OBGYN ultrasound tech, about her health journey with macros, CrossFit, Hashimoto’s/hypothyroidism, and lupus (SLE). Cassie explains how autoimmune disease and chronic inflammation led to slow weight-loss progress despite consistent macro tracking, and shares her mindset shift that time will pass anyway. Cassie discusses why she initially resisted GLP-1s, how

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51:17

Season 4 Kickoff: Retreat Recap, Real-Life Hot...

The Stay Fit Mom Podcast ·

2026/07/09

Season 4 is here! Tracy and Krista catch up on everything that’s happened since February—from life updates, summer adventures, and their latest Stay Fit Mom retreat to new recurring podcast segments you’ll hear all season. They also share the biggest health discoveries from their recent bloodwork, how personalized treatment has changed how they feel, and why they’re passionate about helping other women move beyond “normal” and pursue optimal health. Plus, they introduce an exciting new partnership

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54:53

What We’d Do Differently (and the Same) for Our Health

The Stay Fit Mom Podcast ·

2026/02/26

In the Season 3 finale of the Stay Fit Mom podcast, Krista and Tracy reflect on their health journeys as they approach 40—sharing what they’d do differently, what they’d keep the same, and the small, consistent habits that truly moved the needle. From overcomplicated dieting to lifting weights, hormones, sleep, and accountability, they wrap the season with honest lessons and hopeful perspective for the next decade.Stay Fit Mom Cookbooks Monthly Macro Meals 1:1 Coaching Sourdough

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43:13

Balancing Health, Fitness, and Family Life: Krista's...

The Stay Fit Mom Podcast ·

2026/02/12

On this episode of the Stay Fit Mom podcast, Krista welcomes her husband Chad for a special interview. The episode touches on their life together as parents and fitness enthusiasts, the story of how they met, and their commitment to health and wellness. The couple delves into Chad's background as a former high school football player, teacher, CrossFit coach, and full-time dad. They discuss balancing family life with fitness routines, Chad's role in supporting Krista’s career, and the challenges and

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49:15

Cooking for Your Family- Why it's Worth the Effort

The Stay Fit Mom Podcast ·

2026/01/30

In this episode Krista and Tracy dive into the importance of family dinners and provide practical tips for meal planning. Krista shares her favorite recipes and hacks for making meal prep easier, especially for busy moms with multiple kids. Tracy emphasizes the importance of having a plan and the benefits of cooking at home despite the challenges, providing insights on how to manage picky eaters and balance nutritious meals that everyone will enjoy. Tune in for inspiration and actionable steps to

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28:26

Life & Health Lessons from Stay Fit Grandma

The Stay Fit Mom Podcast ·

2026/01/15

In this episode of the Stay Fit Mom podcast, host Tracy welcomes her mother, Ivette, affectionately known as 'Stay Fit Grandma.' Spanning several key topics, Ivette shares her experience with learning English and her life as a poker dealer before retiring. The episode also explores Ivette's passion for fitness and nutrition, including her exercise routines at the YMCA and her love for macros and healthy eating. Tracy and Ivette discuss Ivette’s positive outlook on aging, her active lifestyle, and

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55:48

Bringing in 2026!

The Stay Fit Mom Podcast ·

2026/01/01

Krista and Tracy kick off the new year with a special episode discussing their wins and losses from 2025 and setting goals for 2026- while inspiring you to do the same! They touch on their major accomplishments, the challenges they've faced, and their personal, business, and family aspirations for the upcoming year.

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45:40

Hormones & the Weight Loss Shift with Coach Mariesha

The Stay Fit Mom Podcast ·

2025/12/23

In this episode of the Stay Fit Mom podcast, Tracy is joined by Coach Mariesha to discuss her journey through perimenopause and weight loss. After losing 70 pounds, Mariesha faced unexpected challenges as her body changed due to perimenopause. She shares her experiences of dealing with inflammation, fluctuating weight, and decreased capacity for stress and workload. The conversation delves into the importance of hormone testing, finding the right medical support, and adjusting personal goals and

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49:03

The Sleep Connection: Fueling Health and Happiness...

The Stay Fit Mom Podcast ·

2025/12/04

In this episode of the Stay Fit Mom podcast, host Tracy welcome Jennifer Rohren from Little Healthy Sleepers to discuss the transformative power of sleep on metabolism, hormones, and overall sanity—especially for mothers. Jennifer shares her personal journey of balancing motherhood, macro tracking, and sleep, highlighting the importance of setting consistent routines for both adults and children. The conversation delves into practical tips for improving sleep quality, debunking common misconceptions

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45:53

Education Drives Transformation: Nutrition Lessons...

The Stay Fit Mom Podcast ·

2025/11/20

In this episode, Tracy sits down with Coach Emily, a Registered Dietitian and Stay Fit Mom coach, to unpack the science behind sustainable nutrition. Emily discusses key health topics such as BMI, TDEE, and NEAT, while emphasizing the importance of helping clients form healthy relationships with food. 1:1 Coaching Stay Fit Mom Guide to Counting Macros on Your Own What is TDEE? Cottonball Video

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65:38

Navigating Perimenopause: Insights, Tips, and Hormone...

The Stay Fit Mom Podcast ·

2025/11/06

In this episode of the Stay Fit Mom podcast, Tracy is joined by Katie Kelly, a nurse practitioner, to discuss all things perimenopause. They cover the essential aspects of managing perimenopause symptoms through nutrition, exercise, and hormone replacement therapy (HRT). Katie shares her professional experience and personal insights into hormonal fluctuations, common symptoms, and the impact on women's overall health. The episode provides valuable advice on lifestyle changes, the importance of

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41:28

Transitioning Gracefully From Macros to Habits: Long...

The Stay Fit Mom Podcast ·

2025/10/23

In episode three of the Stay Fit Mom podcast, host Tracy interviews Michelle Santiago, a dedicated client of the Stay Fit Mom program. Michelle shares her journey from being a vegetarian with a challenging work-life balance to successfully using macro counting and transitioning to a habit-based program. She discusses key nutritional insights, meal prepping tips, the importance of protein, and the transition to habit-based health management for sustained success. Michelle details her experience with

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52:11

Navigating the Peptide Movement and Modern Health...

The Stay Fit Mom Podcast ·

2025/10/09

Dr. Jake Kelly joins the Stay Fit Mom podcast to discuss health, macros, GLP-1 meds, and why prevention matters most. A must-listen on honoring your health with hope and action. Full Show Notes HERE.

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53:39

From Heartbreak to Hope: The Power of Preventative...

The Stay Fit Mom Podcast ·

2025/09/25

Tracy and Krista dive into the overarching theme for Season 3: Honoring Your Health with Hope and Action! Tracy shares her dad's story and the hosts explore how small habits today can shape your family’s tomorrow.

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48:11

Dad Bod, Macros, and Managing It All: Meet Chris, the...

The Stay Fit Mom Podcast ·

2025/07/10

In this episode of the Stay Fit Mom Podcast, Tracy chats with Chris—dad of 6, macro counter, and Stay Fit Mom’s behind-the-scenes guy—about health, parenting, business, and life’s funny moments in this season two finale.FULL SHOW NOTES HERE.

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