The PCC Podcast

Episodes

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  158. How My Nose Job Has Changed My Fitness 26.10.2026 27m

  I got a nose job and lost 20 pounds. Let me explain.This episode is a raw, personal deep dive into what actually kicked off the biggest physical and mental transformation of my life this year - and it wasn’t a new macro plan or a workout program. It was a decision to stop letting myself off the hook of my own standards, starting with one permanent change that gave me permission to reinvent everything else.I’m talking about the real psychology behind why external upgrades can actually rewire your brain, why “low maintenance” might be the story you tell yourself to avoid holding a higher standard, and why the women who create lasting change are usually investing in themselves in ways that go way beyond the gym.This isn’t about cosmetic surgery. It’s about what it actually means to signal to yourself every single day that you are worth it.🎧 Tune in and send me a message on IG - what’s one upgrade you’ve been putting off? @marissaroyfitnessReady to invest in the version of you that you actually want to become? Apply to work with us here → https://lastdietforlife.com/coachingprocesspcc
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  157. What Actually IS Rewiring Your Brain for Fat Loss? 19.10.2026 23m

  The reason you keep falling off track has nothing to do with motivation and everything to do with how your brain is wired.You already know what to do: Eat better, move more, be consistent. So why does it feel like you’re fighting yourself every single time life gets hard? Why does the plan always fall apart when you’re stressed, tired, or overwhelmed? In this episode I’m pulling back the curtain on what brain rewiring for fat loss actually means - not affirmations, not worksheets, but the real neuroscience behind why some people create permanent change and others stay stuck in the same loop. I’m breaking down the three things that actually move the needle: what you’re feeding your brain every single day, how identity shapes every decision you make under pressure, and why the story you tell yourself about your past is either building your future or quietly holding you back.🎧 Tune in and send me a message on IG - which piece of this hit home the most? @marissaroyfitnessWant coaching that rewires the root, not just the routine? Apply to work with us here → https://lastdietforlife.com/coachingprocesspcc
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  156. Being A Scientist With Your Body 12.10.2026 28m

  What if you stopped guessing and started treating your fat loss like an experiment you could actually control?The real reason most people stay stuck isn't a bad plan. It's that they're drawing conclusions from zero data, changing ten things at once, and wondering why nothing is working.In this episode I'm breaking down what it actually means to be a scientist with your bodyhow a calorie deficit really works and why you won't see it overnightthe difference between your actual calories and your intended calories (and why that gap might be bigger than you think)how to test one variable at a time so you finally know what's moving the needlewhy the worst case scenario of a fat loss phase really isn't that badThe science of fat loss is simple. It's the mental noise around it that makes it feel impossible.🎧 Tune in and let me know on IG what landed for you. @marissaroyfitness
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  155. Sneaky Ways Relationship With Food Sabotages Fat Loss 05.10.2026 35m

  If you keep making food decisions that you know don't align with your goals this episode is going to hit home.The reason you can't seem to stick to your goals around food has very little to do with discipline and everything to do with subconscious beliefs you didn't even choose - about money, scarcity, belonging, and identity - that have been quietly running the show this whole time.I'm breaking down the sneaky ways your relationship with food is sabotaging your fat loss, including why all-you-can-eat feels like a moral obligation, why vacation mode derails everything, why FOMO at the dinner table has nothing to do with food, and what it actually means to "enjoy" a meal when you have a goal.🎧 Tune in to episode 155 nowWant coaching that gets to the root of why you keep getting in your own way? Apply to work with us here → https://lastdietforlife.com/coachingprocesspccWe only have 2 more spots for the month of October
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  154. The Words I Listen For Before We Ever Talk Macros 28.09.2026 19m

  Your words are either building the life you want, or quietly talking you out of it.You've got the plan. You know what to eat, you know you should be moving your body, you know what needs to happen. So why does it feel like something keeps getting in the way? The answer might be hiding in the exact words you use every day without even noticing.After 10 years of coaching, I've learned to hear what my clients aren't saying - the beliefs buried underneath words like "can't," "just," and "overwhelmed" that silently sabotage progress before it even starts. In this episode I'm pulling back the curtain on how I actually read my clients' minds, why most fitness coaching stops too short, and how the language you use to talk about your goals reveals exactly what you believe is possible for you.🎧 Tune in and let me know on IG which word hit closest to home for you. @marissaroyfitnessWant coaching that goes deeper than macros and step goals? Apply to work together here → https://lastdietforlife.com/coachingprocesspcc
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  153. Discipline vs. Disordered with Laurin Conlin 21.09.2026 1h 8m

  One study says never train two days in a row. A viral clip says your morning coffee is the reason you've gained weight. Someone in the comments is screaming that a food scale is disordered.Meanwhile, you're a busy human with 30 minutes, a full plate, and a quiet voice asking, "Am I doing this wrong?" This week on the PCC Podcast, I sat down with Laurin Conlin, IFBB Bikini Pro, owner of Redefine Healthy Brands, and someone who has lived in both worlds. She holds a bachelor's and master's in exercise science, has published research on flexible dieting and weight regain, and has spoken nationally and internationally on nutrition, mindset, and fitness entrepreneurship. She's now finishing her master's in clinical mental health counseling, working with clients in residential eating disorder and substance use treatment.In this episode, we talk about:🔹 Why the same tool (like tracking your food) can be harmful for one person and healing for another🔹 What eating disorder treatment taught her about structure vs. flexibility🔹 Why acceptance isn't complacency, and how it helps you stop fighting reality🔹 How to figure out what you actually want vs. what you keep saying you want🔹 Why "try it on" beats "get it perfect," plus how to make decisions in your current season of life🔹 Her thoughts on GLP-1s, nuance, and the quick-fix mindsetIf you've ever felt stuck between "optimal" and "realistic," this one's for you. You can find Laurin on IG @laurinconlin
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  152. The Pelvic Floor with Dr. Jessica London 14.09.2026 49m

  Your pelvic floor plays a role in far more than you might realize - and yet, most women don't learn much about it until something feels wrong.I sat down with Dr. Jessica London, PT, DPT, a pelvic floor physical therapist and specialist who works with pregnant and postpartum women virtually through Your Postpartum PT & Wellness.Together, we unpacked what pelvic floor health actually looks like, why postpartum recovery is so much more nuanced than a six-week “you're cleared to exercise” appointment, and how the pelvic floor connects to everything from strength training and breathing to the nervous system, stress, pain, and even our ability to relax and release.Whether you're pregnant, postpartum, planning to have children someday, or simply want to better understand your body, this conversation is packed with information that challenges outdated ideas and gives you a much more holistic view of pelvic health.🎧 Tune in to this special episode and let us know what you learned! You can find Dr. Jessica London on IG @yourpostpartumpt
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  151. Jenalyn’s 3.5 Year Journey with PCC 07.09.2026 23m

  What if the biggest transformation isn’t the number on the scale, but finally learning to trust yourself?After years of starting over, fearing calories, and falling into an all-or-nothing mindset, Jenalyn has completely changed the way she approaches her health and fitness.In this special episode of the PCC Podcast, I sit down with Jenalyn to talk about her 3½-year journey with PCC; from joining a $100 holiday challenge in 2022 to becoming stronger than she’s ever been, competing in races, and ultimately graduating from coaching with the confidence that she can continue doing it on her own.In this episode, Jenalyn shares:✨ What finally helped her break out of the all-or-nothing mindset.✨ How tracking became a tool for awareness instead of something to fear.✨ Why she’s no longer afraid of calories and actually sees food as fuel.✨ How she learned to make progress even when she couldn't control her environment.✨ What it feels like to become the person she once only hoped she could be.✨ Why investing in yourself can change far more than your body.Her story is a powerful reminder that sustainable transformation isn't about being perfect. It's about building the skills, habits, and self-trust that allow you to keep moving forward, even when life isn't perfect.🎧 Tune in to hear Jenalyn's story and let me know what takeaway resonates with you most.
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  150. Nutrition Nuances with Dr. Krista Scott-Dixon 31.08.2026 1h 28m

  In this week’s Barbell Lifestyle Podcast episode, Christina & I sat down with Dr. Krista Scott-Dixon, PhD to discuss the nuances of nutrition. We get into why tracking macros isn't right for everyone, why behavior change is so hard, and some strategies for conquering overeating.
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  149. Conquering Your Upper Limit with Best Selling Author, Gay Hendricks 25.08.2026 44m

  This week, we’re bringing back a special interview from the Barbell Lifestyle Podcast, a show I previously hosted with my good friend, Christina Lynn.While we archived the podcast, the conversations we had and the wisdom shared by our guests are still incredibly relevant today.In this episode, Christina and I sit down with bestselling author and psychologist Gay Hendricks to discuss the Upper Limit Problem, pure consciousness, and why we can sometimes struggle to stay on track after something good happens.If you’ve ever found yourself making progress, reaching a goal, or experiencing something positive, only to somehow get in your own way afterward, this conversation is for you.🎧 Tune in and let us know your biggest takeaway on IG @marissaroyfitness
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  148. Pain, Progress & the Nervous System with Nick Licamelli 17.08.2026 49m

  What if the way you think about pain is actually making it worse? In this powerful and thought-provoking episode, I sit down with pain and injury specialist Nick Licamelli to unpack how his perspectives on pain, training, and the human body have evolved over the past 4 years.🔑 Topics we explore:🧠 How beliefs and emotions influence pain💥 Why training through pain isn’t always the “grind” badge you think it is👂 The underrated power of being heard in a healing journey⚡ What flexibility (mental and physical) actually means🔁 Why pain is information, not a personal failureWhether you’re a coach, athlete, or just someone tired of “pushing through,” this episode will reframe how you think about your body, and help you heal smarter.You can find Nick on IG @nicklicameli
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  147. Body Composition Measurement & Intermittent Fasting with Dr. Grant Tinsley 10.08.2026 17m

  You’ve heard the hype around intermittent fasting (IF)…but is it really the metabolism-boosting, fat-burning miracle it’s claimed to be? Or just another diet trend?This week we’re throwing it back to an interview with Grant Tinsley (@grant_tinsley_phd), a researcher specializing in time-restricted feeding (TRF) and body composition measurement, to break down:✅ The real science behind IF & metabolism - what works and what doesn’t✅ The difference between early vs. late TRF (and why timing might matter more than you think)✅ How fasting impacts women vs. men✅ The best ways to track progress - beyond just a number on a scale🎧 Tune in now for a research-backed (but practical) take on IF, body composition, and what actually moves the needle in your fat loss journey.
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  146. Marissa In The Hot Seat 03.08.2026 1h 13m

  In this special episode of the PCC Podcast, we’re switching things up as I step out of the host seat. Today, one of my behind-the-scenes right hands, Jess Bergin, takes over the mic to interview me about my own transformation over the past six months.We get into what sparked the summer “lock in,” and how my personal experience has influenced the way I support our clients at PCC.In this episode, we discuss:✨ What inspired me to “lock in” six months ago.✨ The habits, mindset shifts, and strategies that supported my progress.✨ What my journey has taught me about sustainable fat loss.✨ How my experience has shaped the way I coach clients and the results we’re seeing at PCC.This is an honest, fun, and personal conversation that goes beyond the before-and-after to explore the decisions, lessons, and growth behind the transformation.🎧 Tune in and let us know what you think!
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  145. Metabolic Adaptation Debunked with Dr. Eric Trexler 28.07.2026 58m

  Curious how stress and hormones impact your weight loss efforts? Tune in for my interview with Dr. Eric Trexler, as we dive into the complexities of metabolic adaptation, exploring how the body responds to energy deficits and weight lossIn this episode, we discuss:the implications of metabolic adaptation for long-term weight maintenancethe importance of behavioral approachesthe skepticism surrounding reverse dietingDr. Trexler shares insights from his research and experiences, emphasizing the need for sustainable habits in weight management, particularly in the context of women's health and hormonal influencesYou can find Dr. Eric Trexler on instagram at @trexlerfitness
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  144. Lose Fat & Build Muscle Simultaneously with Chris Barakat 20.07.2026 45m

  Do you want to learn how to build muscle and lose fat simultaneously?This week we're bringing back my interview with Chris Barakat, Educator and Coach for Beyond Bodybuilding, and a prominent figure in the evidence-based fitness space known for his research on body recomposition.In this episode, we discuss:Caloric intake; the importance of protein intake and the role of maintenance caloriesThe significance of tracking progress beyond just scaleCommon myths surrounding cutting and bulking, as well as realistic expectations for weight lossThe psychological aspects of body recompositionIf you’re wanting to optimize your efforts in your journey, and build muscle AND lose fat simultaneously, tune in to EP 143 for a wealth of information!You can find Chris on instagram at @christopher.barakat
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  143. Uncovering Evidence Based Fitness & Nutrition with Dr. Eric Helms 13.07.2026 1h 1m

  We're taking a short break from recording new episodes to bring back some of our most impactful guest conversations -revisiting the episodes that continue to shape how we coach and how we think about health, fitness, and sustainable results.This week we're bringing back my interview with Eric Helms, a long-standing prominent figure in the evidence based fitness space, best known for research reviews, podcasts, and his role as Chief Science Officer at 3DMJ.In this episode, Eric and I discuss:The evolution of evidence based training and nutrition over the past few decadesHow to prioritize your efforts with your health journey (with the Muscle & Strength Pyramids)How to sift through the BS in the fitness industryWe dive into the importance of a holistic approach to nutrition and behavior change, and adapting to individual lifestyles and values, while staying informed through research and practical application.You can find Dr Eric Helms at @helms3dmj on instagram!
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  142. Identity Standards with Cody McBroom 08.07.2026 52m

  What if the reason you keep falling off isn't because you lack motivation... but because you're trying to change your habits before changing your identity?Most people think lasting change comes from more discipline, more willpower, or the perfect plan.But what if real transformation starts much deeper than that?This week, we're giving you an exclusive behind-the-scenes look at one of our internal team trainings with coach and mentor Cody McBroom. This conversation was originally recorded for our coaching team, but the lessons were simply too valuable not to share.In this presentation, he dives into why your identity is the biggest predictor of long-term success.We cover:Why your self-talk shapes the actions you take every day. How to create personal standards that make healthy choices feel automatic.The difference between relying on willpower and building systems that actually last.Why confidence is built through keeping promises to yourself.Practical exercises you can use today to become the person you're trying to be-not just someone who's chasing another goal.You can find Cody on Instagram @codymcbroom Identity Worksheet
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  141. [Coaches Corner] The Difference Between Discipline and Disordered Eating 29.06.2026 34m

  Today's conversation dives into one of the most misunderstood topics in the health and fitness space: the difference between discipline and disordered eating. In a world where weighing your food is labeled "toxic" and every nutrition strategy seems to spark controversy, it's easy to wonder if pursuing your goals automatically means you're developing an unhealthy relationship with food.The truth? The behavior isn't the problem - the intention behind it is.In this episode, our coaching team breaks down:Why social media has made this conversation so confusing.The difference between healthy structure and unhealthy obsession.How to know if your nutrition habits are helping you grow or harming your mental health.Why tracking food isn't inherently restrictive.What a healthy relationship with discipline actually looks like.How to stop letting fear of "doing it wrong" keep you stuck.Whether you're recovering from years of diet culture, trying to lose body fat without falling into old patterns, or simply wondering where the line between discipline and disorder really is, this conversation will give you the clarity you've been looking for.🎧 Listen now, and if this episode resonates with you, share it with a friend who's been struggling to separate social media opinions from evidence-based coaching. Don't forget to subscribe so you never miss a new episode!https://lastdietforlife.com/coachingprocesspcc
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  140. Pregnancy and Postpartum Fitness ft Coach Rachel 22.06.2026 55m

  The fear around pregnancy fitness and nutrition isn't keeping you safe. It's just keeping you confused.You're newly pregnant, or trying to be, and suddenly everyone has an opinion. Your doctor says don't lift anything heavy. The internet says don't do this, don't eat that. Your mom says eat for two.Coach Rachel is 25 weeks pregnant and still training, still thriving, and she's joining me to talk about what pregnancy and postpartum fitness and nutrition actually looks like when you cut through all the noise.We cover:Trimester by trimester expectationsThe protein and blood sugar connection that could change how you feel in your first trimesterWhat weight gain is really made up ofThe six week postpartum clearance mythWhy the women who show up for themselves during pregnancy almost always have an easier time on the other side of it🎧 Tune in and let us know on IG what you think! @marissaroyfitness @rohr_28Want help navigating your health and fitness during pregnancy and postpartum? Schedule a call with us here → https://lastdietforlife.com/coachingprocesspcc
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  139. Why I’ve Changed My Mind On The IMPORTANCE of Strength Training In Your Fat Loss Journey 15.06.2026 18m

  What if the missing piece in your fat loss journey isn't your nutrition... it's that you're not training hard enough?If you've been frustrated by constantly lowering your calories, increasing your cardio, and feeling like you're working harder and harder just to maintain your results, you're not alone. Many women are stuck in a cycle of dieting, losing weight, gaining it back, and wondering why fat loss never seems to get easier.In this episode, I'm sharing why I've completely changed my perspective on the role of strength training in fat loss after seeing firsthand results with both my clients and my own physique. We'll break down why building muscle is one of the most powerful tools for improving your metabolism, maintaining long-term results, preventing the dreaded "skinny fat" look, and creating a body that feels strong, resilient, and sustainable.🎧 Listen to the full episode and send me a message on Instagram: What's your biggest takeaway, and has your approach to strength training changed over the years?Check out the Iron Culture Podcast with Eric Helms here - https://podcasts.apple.com/us/podcast/bonus-stronger-culture-the-protein-ceiling-real-or/id1452114380?i=1000766442305