The Mindset Diet: Recent Episodes

Iman Whyte

If you want to start losing weight, you need a new diet. The Mindset Diet. In this show, host Iman Whyte, a personal trainer, nutrition coach, and the founder of Built by Balance Fitness teaches you tips, tricks, and tools to fix your mindset and set yourself up for success on your weight loss journey.

Episode Summary:

In today’s episode of The Mindset Diet, I break down the three psychological patterns that cause most women to spiral during the holidays — and the mindset shifts that help you stay consistent, calm, and in control.

If you're tired of feeling out of control every November and December… if you’re sick of starting the new year feeling inflamed, bloated, and discouraged… this episode will teach you how to break the annual cycle of “holiday weight gain → January reset.”

These tools work even if your routine is chaotic, even if you're stressed, and even if you usually throw in the towel this time of year.

Who This Episode Is For:

This episode is perfect for women who:

Want to stop gaining weight every holiday season
Struggle with all-or-nothing thinking around food
Feel overwhelmed by social events, travel, and lack of routine
Are tired of starting over every January
Want a calmer, more sustainable approach without restrictive dieting
Are ready to build healthy habits they can actually maintain

What You’ll Learn:

Why overeating isn’t actually the problem — and what is
How your mindset influences holiday weight gain more than food does
The psychology behind guilt, spiraling, and “I blew it” thinking
How to build consistency with simple anchor habits
Why lowering the bar leads to better results
How to stop relying on “Future You” and build momentum now
The 3 mindset shifts that keep you grounded through the holiday chaos

⭐️ Join the Holiday Metabolic ResetIf you want structure, support, accountability, and simple habits to stay consistent through the holidays without dieting, join the Holiday Metabolic Reset here:

👉 SIGN UP

Starts Tuesday, November 25th
Ends Sunday, January 5th
Limited to 20 women

If you’ve ever stepped on the scale, seen the number go up, and instantly felt like you failed... this episode is for you.

In today’s episode of The Mindset Diet, I’m breaking down one of the most common mistakes women make on their weight loss journey: making decisions based on emotion instead of data.

We’ll talk about why your brain reacts this way (and how it’s wired for short-term survival, not long-term success), how to stop the cycle of restricting and binging, and how to start thinking like a scientist when it comes to your body.

You’ll walk away knowing exactly how to detach emotionally from the scale, analyze your progress logically, and finally end the self-sabotage that’s been keeping you stuck.

👉 Apply for Coaching Here
📩 Email: iman@builtbybalancefitness.com

If you’ve hit your 30s or 40s and feel like your body’s suddenly working against you, you’re not alone. Many women notice the scale creeping up, even when they’re eating “healthy,” exercising, and doing everything right. In this episode of The Mindset Diet, I break down why this happens and what you can do to take back control.

We’ll dive into the science of hormonal changes, the psychology of this stage of life, and the stress-cortisol connection that can quietly sabotage progress. You’ll also learn the most common myths keeping women stuck and the simple, realistic steps that help you reset your metabolism, reduce stress, and start seeing results again.

This isn’t about quick fixes—it’s about understanding your body, working with it, and finally creating peace with food, movement, and yourself.

What You’ll Learn

The hormonal shifts that make weight loss harder in your 30s and 40s (and why your metabolism isn’t broken)
How muscle loss, stress, and sleep changes affect fat storage and cravings
The real reason chronic dieting and cardio can make weight gain worse
The psychological load of this season of life—and how guilt, perfectionism, and identity shifts play a role
How cortisol connects your lifestyle stress to stubborn belly fat
Four myths keeping women stuck in the “eat less, move more” trap
A new mindset for sustainable change and lasting results
Practical, evidence-based action steps to rebuild your metabolism and confidence

👉 Apply for Coaching Here
📩 Email: iman@builtbybalancefitness.com

Most women are chasing “tone” with the wrong plan. In this episode, I break down what toned actually means, the workouts and diet habits that are wasting your time, and the clear path to visible muscle definition you can sustain.

Episode highlights

Defining “tone” and common myths that keep women stuck
The hidden cost of chronic dieting and constant cardio
Why protein, calories, and recovery are non-negotiable for a toned look
The workouts that suck for toning and the ones that actually build shape

👉 Apply for Coaching Here
📩 Email: iman@builtbybalancefitness.com

Most women don’t struggle to lose weight. They struggle to keep it off. In this episode of The Mindset Diet, I break down the Balance phase of my 3-phase method (Build → Burn → Balance) so you can maintain your results within 3–5 lbs without living on a diet. You’ll learn how to transition off tracking, navigate events and vacations, and build the identity and habits that make maintenance feel normal.

Webinar invitation
I’m hosting a free live workshop, How to Lose 20+ lbs in 6 Months Without Dieting, on Thursday, October 16, 2025 at 7 p.m. ET. Registration opens Monday, October 6, 2025. Seats are limited to 100.

If you'd like to be added to the waitlist, please email me at iman@builtbybalancefitness.com or message me on Instagram or Facebook!

Most women think fat loss means cutting out carbs, skipping meals, or eating 1,200 calories a day. Those approaches don’t work long-term — they leave you hungry, frustrated, and stuck in the same cycle of losing and regaining weight.

In this episode of The Mindset Diet, I’m breaking down how to set up a Burn Phase the right way — a structured fat loss phase that actually gets results without feeling miserable or restricted. You’ll learn step by step how to eat in a way that supports your metabolism, preserves muscle, and still leaves room for flexibility (yes, even for French fries or a night out).

Here’s what you’ll discover inside:

Why simply “eating less” or “cutting portions” backfires every time.
The 4 key steps to setting up a calorie deficit that works (without wrecking your energy or hormones).
How to figure out your protein target and build the rest of your macros around it.
Real client stories of women who finally started losing weight when they stopped chasing extremes.
What success really looks like in a Burn Phase (hint: it’s more than the number on the scale).
The common pitfalls that stall fat loss — and how to avoid them.
Why Burn is temporary, and how to know when it’s time to exit.

If you’ve been dieting for years but never felt like your results stick, this episode will show you why and give you a clear roadmap for what to do differently.

Resources & Next Steps:

If you’re ready to go through a Burn Phase the right way — with guidance, accountability, and a plan designed for your body — I can help. In my 1:1 coaching program, I walk you step by step through a healthy and successful fat loss phase, making sure your deficit is effective and sustainable.

👉 Reach out to me at iman@builtbybalancefitness.com
with the word BURN and we’ll see if you’re ready to get started.

If you have lost weight and gained it back, it is not a willpower problem. It is a setup problem. In this episode, I explain Phase 1 of our program, the Build phase, and why skipping it makes results short-lived. You will learn how to prime your metabolism, dial in habits, and know exactly when you are ready to enter a fat loss phase with confidence.

👉 Apply for Coaching Here
📲 Message me on Instagram or Facebook
📩 Email: iman@builtbybalancefitness.com

You are doing the workouts. You eat pretty well. Yet the scale stays stuck and your body feels like it is fighting you. In this conversation with Coach Megan, we dig into why high-achieving women often plateau even when the strategy looks “perfect,” and how nervous system regulation, trauma healing, and learning to soften can unlock fat loss, better sleep, and a calmer mind.

What we cover

Why “doing more” stops working when your stress bucket is overflowing
How trauma and chronic stress show up physically through thyroid issues, gut symptoms, insomnia, and migraines
The difference between being in your head vs being in your body, and why connection to your body changes results
Masculine vs feminine energy in daily life and how softening improves recovery, hormones, and body composition
Emotional eating through a trauma lens and practical replacements for comfort that actually regulate your nervous system
Rest that actually restores you: physical, mental, emotional, and spiritual
How to rebuild self-trust with tiny, repeatable practices so consistency stops feeling like a fight

Connect with Coach Megan:

Website: https://www.trifectacollective.net/

Instagram: https://www.instagram.com/trifecta_collective/

Podcast: https://trifectacollective.libsyn.com/

👉 Apply for Coaching Here
📲 Message me on Instagram or Facebook
📩 Email: iman@builtbybalancefitness.com

In this episode of The Mindset Diet, I sit down with my client Jordan to share her full journey — from where she started to where she is now. We go beyond the quick wins and talk about what it really takes to lose weight and keep it off, even when life throws curveballs.

Jordan opens up about her struggles with food, consistency, and motivation, and how she was able to push through those challenges with the right structure, coaching, and mindset shifts. Together, we break down the phases of her journey and highlight the exact habits that made the difference for her fat loss and energy.

You’ll walk away with a realistic picture of what sustainable weight loss looks like, including the ups, the downs, and the breakthroughs.

Who should listen:

Women who feel like they’ve “tried everything” but can’t seem to lose weight.
Anyone frustrated with dieting on and off for years.
Those who want to see what a real, sustainable fat loss journey looks like start to finish.

JORDAN AND I DECIDED THAT ANYONE WHO APPLIES TO OUR PROGRAM AFTER LISTENING TO THIS EPISODE WILL RECEIVE $250 OFF THE ENROLLMENT FEE!

👉 Apply for Coaching Here
📲 Message me on Instagram or Facebook
📩 Email: iman@builtbybalancefitness.com

You probably think you need more willpower, discipline, or motivation to finally lose weight and keep it off. But the truth is, what you actually need is psychological flexibility.

In this episode of The Mindset Diet, I break down what psychological flexibility is, why it’s the missing link for so many women, and how a rigid “all-or-nothing” mindset is keeping you stuck in the same start-over-Monday cycle. You’ll learn how to stop letting perfect be the enemy of good, and how to start making flexible choices that move you forward even on your busiest days.

I’ll share real-life examples from clients (and a recent Roadmap call) that show how powerful flexibility can be.

By the end of this episode, you’ll walk away with practical tools you can apply today to keep your momentum going without the pressure of perfection.

👉 Apply for Coaching Here
📲 Message me on Instagram or Facebook
📩 Email: iman@builtbybalancefitness.com

Most women overcomplicate weight loss during menopause. This episode is your reminder that the most powerful changes are often the simplest. I’m sharing the story of my neighbor who lost 20 pounds through menopause without extreme diets, hours of cardio, or expensive supplements—just two smart, consistent habits that worked with her hormonal shifts instead of against them.

If you’ve been spinning your wheels with cardio, restrictive eating, or inconsistent habits, this episode will help you get back to the basics that actually move the needle.

Who Should Listen:
Women in perimenopause or menopause who want sustainable weight loss, more energy, and a toned, strong body without extreme restriction or exhausting workout schedules.

Resources & Links:
🎯 Take the free Fix Your Fat Loss Quiz to find out what’s really keeping you stuck and how to move forward.

If you’ve ever felt stuck, like you know what to do but still can’t seem to follow through, this episode is your reset button. I’m sharing a 5-minute mindset exercise that has completely transformed the lives of my clients—and I don’t say that lightly. This isn’t about motivation or willpower. It’s about identity. And when you shift how you see yourself, your habits follow.

One of my clients did this and immediately made a bold decision she’d been avoiding. Why? Because she finally stopped waiting to feel empowered and started acting like the woman she’s becoming.

In this episode, I walk you through the exact journaling prompt, explain the behavior science behind why this works so well, and show you why sustainable weight loss starts with who you believe you are, not just what you do.

What You’ll Learn:

Why your current habits are tied to your current self-image
How to reconnect with the woman you’re becoming
The psychology behind identity-based change
Journaling prompts to help you gain immediate emotional clarity
A powerful story from one of my clients who did this and took life-changing action

Who Should Listen:

This episode is for the woman who:

Has been stuck in a cycle of starting over
Feels disconnected from herself and what she wants
Wants to feel in control again, without going to extremes
Is done waiting for the “perfect time” to change
Craves more confidence, clarity, and consistency on her journey

Call to Action:

If this episode speaks to you, I want to hear from you. Send me a message and let me know how the exercise landed for you. You don’t have to share every detail! Just let me know what shifted.

And if you’re ready to take this kind of work deeper, I currently have 1–2 spots open in my 1:1 coaching program. Let’s make this next chapter your strongest one yet.

👉 Apply for Coaching Here
📲 Message me on Instagram or Facebook
📩 Email: iman@builtbybalancefitness.com

If you’ve ever said, “I know what to do, I’m just not doing it,” this episode is going to hit hard. In today’s episode of The Mindset Diet, I unpack a powerful psychological trap called the GI Joe Fallacy: the idea that knowing is “half the battle.”

Spoiler alert: it’s not.

You’ll learn why simply collecting more information (another guide, podcast, or challenge) isn’t helping you make progress, and what to focus on instead. I walk you through relatable real-life examples, the science behind why your brain defaults to comfort, and four specific ways to turn your knowledge into consistent action.

If you’ve been spinning your wheels despite “doing everything right,” this episode will give you the reality check—and the roadmap—you need.

In This Episode, You’ll Learn:

What the GI Joe Fallacy is and how it’s keeping you stuck
Why smart, driven women keep chasing information but still don’t see results
The real reason you spiral into all-or-nothing thinking
Why willpower and memory are not reliable tools for behavior change
Four practical ways to turn what you know into what you actually do

This episode is for you if:

You feel like you’ve “tried everything” but still aren’t seeing results
You’re tired of starting strong and falling off track
You want a no-BS explanation for why your knowledge hasn’t translated to progress
You’re ready to take action, not just collect more tips

Connect with Iman:

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.
Email: iman@builtbybalancefitness.com
Facebook
Instagram

You’re eating clean. You’re working out. You’re tracking (most of the time). And still… the scale won’t budge. So naturally, you start wondering if your metabolism is broken or if your body is just “resistant” to weight loss.

In this episode, I break down the real reasons why your deficit might not be working, even though it looks good on paper. These are the blind spots that sabotage so many women on their fat loss journey, especially if they’ve been dieting for years and feel like they’re doing “everything right.”

You'll learn:

Why being in a deficit for part of the week isn’t enough
The sneaky calories that are flying under your radar
How lack of sleep and high stress stall your progress
Why your workouts aren’t burning as much as you think
How protein and fiber help you stay in a deficit without being miserable

Plus, I’ll walk you through practical steps to troubleshoot your own plan so you can finally start seeing results.

💡 Who Should Listen:

This episode is perfect for women ages 30–55 who:

Are frustrated that they’re not losing weight despite “doing everything right”
Struggle with weekend overeating, inconsistent tracking, or high stress
Feel like their metabolism is broken
Want a clear breakdown of how to actually create and stay in a calorie deficit
Are ready to stop guessing and start seeing real progress

🛠️ Resources & Links:

🎯 Take the Fix Your Fat Loss Quiz to uncover what's actually holding you back and get personalized action steps
💬 DM me the word "deficit" on Instagram or Facebook for help troubleshooting your specific situation
📧 Or email me at iman@builtbybalancefitness.com

If you’ve ever skipped a workout because your back hurt...
Or told yourself you “just have a bad knee”…
Or felt like your body is falling apart after 35...

This episode is for you.

Dr. Brandon Parker is a chiropractor and strength coach who’s changing the conversation around pain, posture, and movement. In this episode, he breaks down what’s actually going on when you experience pain, and how to work with your body instead of against it.

We cover:

What causes sciatica, and what actually helps it get better
Why plantar fasciitis is so tricky to treat (and what finally works)
The real reason your back hurts—and how to fix it
Why posture isn’t the villain (and what to focus on instead)
Whether or not squats and deadlifts are “bad for your back”
How stress, sleep, and inflammation affect pain
Simple mobility tips anyone can use, even at your desk

This one’s packed with practical, empowering advice to help you move better, feel better, and stop being afraid of your own body.

Who Should Listen:

Women over 30 who want to exercise consistently but keep getting sidelined by pain
Desk workers who feel stiff, tight, or like their posture is “trash”
Anyone struggling with chronic issues like sciatica, plantar fasciitis, or general back pain
Anyone who’s ever been told to stop squatting, stop deadlifting, or stop moving

📲 Connect with Dr. Parker:

Instagram: @dr.brandon.parker
Mention this podcast episode if you have follow-up questions—he’s happy to help!

Connect with Iman:

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.
Email: iman@builtbybalancefitness.com
Facebook
Instagram

In this episode of The Mindset Diet, I sit down with Coach Brian Parana—a seasoned nutrition coach and father of four who has traveled to all 50 states and multiple continents—to talk about how to stay on track with your health goals while traveling or celebrating holidays.

With over 20 years of coaching experience, Brian knows exactly how to balance real life with real results. Together, we explore:

Whether fat loss while traveling is realistic—or if maintenance is the smarter move
How to set expectations so you stop feeling disappointed or defeated post-trip
Strategic ways to enjoy indulgent foods without throwing your progress out the window
His personal non-negotiables when traveling with his family
How to build movement into vacation without stressing about missing the gym
What to order at restaurants when you're trying to stay on track
And why confidence comes from doing what you said you’d do

If you’ve ever felt like your vacations or holiday weekends derail your entire routine, this episode will give you a fresh, empowering perspective, plus tangible strategies to move forward with confidence.

💡 Who Should Listen:

This episode is for the woman who’s:

Tired of “starting over” every time she goes out of town
Trying to lose 20–30 lbs but feels like travel always throws her off
Struggling to find the balance between enjoying life and reaching her goals
Done with all-or-nothing dieting and wants sustainable progress

Connect with Brian

Instagram
thecalltorise.com

Connect with Iman:

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.
Email: iman@builtbybalancefitness.com
Facebook
Instagram

In this raw and honest episode of The Mindset Diet, I sit down with Sarah Krieger—coach, speaker, and the unapologetic voice behind Consistency Over Perfection Fitness. Sarah brings the heat as we dive deep into what’s really keeping women stuck on their weight loss journey, especially those who feel like they’re doing everything right… but still not seeing results.

We talk about:

Why the basics are non-negotiable for fat loss (and what they actually are)
How Sarah lost 80 pounds and kept it off without extremes or fads
The emotional weight that so many women carry—and how it impacts their body
What it actually means to earn the right to explore hormones, gut health, and medications like GLP-1s
Real talk on intimacy, self-sabotage, and the protective role weight can play after trauma
How to stop quitting every time things get hard, and how to build true consistency even in chaos
Actionable tools to help you manage stress and regulate your nervous system

This episode is vulnerable, powerful, and packed with truths every woman needs to hear, especially if you feel like you’ve tried everything.

Who should listen:
If you’ve been saying “It must be my hormones,” but haven’t mastered your sleep, stress, water, protein, fiber, or movement... this is your wake-up call. Whether you’re a mom, busy professional, or someone who’s tired of quitting, this episode will help you reconnect with what really works.

Connect with Sarah:

Instagram
Listen to The Fat Loss Basics podcast

Connect with Iman:

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.
Email: iman@builtbybalancefitness.com
Facebook
Instagram

If you feel like your body is working against you—like what used to work for weight loss no longer does—this episode is for you. I’m breaking down what’s actually happening to your hormones after age 35, the most common mistakes women make that make it worse, and five evidence-based ways to naturally support your body so fat loss becomes possible again. No detoxes. No gimmicks. Just straight-up science and sustainable habits that actually work.

This is one of the most valuable episodes I’ve ever recorded, especially if you’re a high-achieving woman who feels stuck and frustrated in your own body. You’ll walk away understanding exactly how to support your hormones and what to do this week to start feeling like yourself again.

💡 What You’ll Learn:

The 5 key hormonal shifts women experience after 35 (and how they affect fat loss)
The 4 biggest mistakes sabotaging your hormone health
How to eat, train, and recover in a way that supports your metabolism
Why overdoing cardio and skipping meals backfires
Five science-backed ways to naturally balance your hormones starting now
Simple action steps to finally stop spinning your wheels and start seeing results

🎯 Who Should Listen:

Women ages 35–55 who feel like their body isn’t responding to diet or exercise anymore
High achievers who are disciplined in every area except their weight
Women frustrated by unexplained weight gain, low energy, or cravings
Anyone tired of jumping from plan to plan and wants a real, sustainable solution

📥 Free Hormone-Balancing Checklist:

Want a quick reference guide with all five hormone-supporting habits from this episode?
Download your Hormone-Supporting Habits Checklist now.
💬 Just send me the word “HORMONES” on Facebook and I’ll send it your way!

Connect with Iman:

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.
Email: iman@builtbybalancefitness.com
Facebook
Instagram

In this episode, Iman breaks down the five biggest reasons women struggle to lose fat, even when it feels like they’re giving it their all.

These five reasons are pulled directly from Iman’s brand new Fix Your Fat Loss Quiz, designed to help you figure out what’s really blocking your progress, so you can stop spinning your wheels and start seeing results.

What You’ll Learn:

🔹 Why pushing harder might actually be backfiring
🔹 The metabolic “must-haves” your body needs before it will drop fat
🔹 How to know if you’ve been dieting too long
🔹 Subtle signs your hormones need support
🔹 Why doing “a little of everything” isn’t the same as having a real plan

Who Should Listen:

Women in their 30s, 40s, and 50s who feel like they’ve tried everything
Anyone frustrated by stalled progress despite eating clean and working out
Those unsure if their hormones, metabolism, or habits are to blame
Listeners craving more clarity and less guesswork on their fat loss journey

🎯 Take the Quiz:

Want to know your specific fat loss block and exactly what to do about it?

Take the free Fix Your Fat Loss Quiz and get personalized advice in less than 2 minutes:

👉 [CLICK HERE to take it]

If you’re over 35 and feeling frustrated with your lack of progress, even though you’re eating healthy, working out consistently, and doing everything right, this episode is for you.

Today, I’m breaking down the three most common mistakes I see women making in their 30s, 40s, and 50s that keep them stuck in a cycle of effort with no results.

We’ll talk about:
• Why your workouts might be hurting your results
• How “eating healthy” is different from eating strategically
• The reason your body isn’t changing (even when you feel like you’re doing all the right things)
• What to do instead, so you can finally feel like your effort is paying off

If you’ve been wondering why your old plan doesn’t work anymore… or if you’ve started to think your body is just broken, this episode will help you connect the dots and move forward with confidence.

🎯 Ready to stop spinning your wheels?

Take my free Results Accelerator Quiz to find out which of these mistakes is holding you back—and get a personalized plan for what to focus on next:
👉 Click here to take the quiz

You might think it's your metabolism, your crazy schedule, or your unsupportive family holding you back from losing weight… but what if it’s actually something as small as forgetting your gym shoes?

In this episode, I’m walking you through the real reason your progress is stalled ( spoiler alert—it’s not because you’re lazy). It's because you're letting tiny, avoidable things pile up and derail your momentum. We're calling out the small, seemingly innocent excuses that secretly keep you stuck, and more importantly, I’m teaching you how to work around them instead of letting them win.

Whether it’s skipping the gym because you forgot your shoes, or telling yourself you’re too tired when you actually just didn’t plan ahead, this episode will help you start calling yourself out with curiosity and compassion, not shame.

💡 What You’ll Learn in This Episode:

Why your silly excuses aren’t silly, but they are fixable
How to spot the difference between a real obstacle and a "workaroundable" one
The sneaky psychological reasons behind your “I forgot” habits
How to create simple systems that make follow-through easier (like gym bags in the car and freezer inventory hacks)
What to ask yourself when you're tempted to give up over something small

📌 Apply for Coaching – Ready for real results? Learn how I can help you lose weight in a sustainable way and keep it off for good: Apply to work with me HERE

Most women who struggle with consistency on their weight loss journey are not unmotivated or broken, they’re just asking the wrong questions.

In this episode, I share a concept inspired by something I heard on a business podcast that I immediately knew I needed to bring to you. It’s the idea that your stuckness — your “I always fall off,” or “I just can’t stay consistent” — is often just a statement standing in the way of a better question.

Because when you ask better questions, you get better results.

If you've been making definitive statements like:

“I’m addicted to sugar.”
“I don’t have time.”
“I know what to do, I just don’t do it…”

Then this episode is for you.

🔑 In this episode, you’ll learn:

Why definitive statements keep you stuck (and what to say instead)
How your brain actually wants to solve problems — if you ask it to
The difference between a dead-end statement and an empowering question
Specific examples of real clients who shifted from frustration to action
A step-by-step method to flip your self-talk and get unstuck

Resources & Next Steps

📌 Take the Results Accelerator Quiz – Find out what’s keeping you stuck and get personalized action steps to break through: CLICK HERE to take it

📌 Join My Free Facebook Community – Get access to live trainings, resources, and a supportive community of women working toward sustainable weight loss: Join by clicking HERE

📌 Apply for Coaching – Ready for real results? Learn how I can help you lose weight in a sustainable way and keep it off for good: Apply to work with me HERE

You’re uncomfortable in your body. Tired. Frustrated. Maybe even in pain.
And yet… you keep putting off the very things that would actually move the needle.

In this episode, I’m giving you the honest truth about what’s really slowing you down. It’s not a broken metabolism. It’s not a lack of time. It’s a mindset.

This episode is for the woman who:

Is sick of feeling stuck but keeps delaying her goals
Wants to lose 20+ lbs sustainably
Has a busy life and doesn’t know how to “fit it all in”
Needs a wake-up call to stop procrastinating and start following through

Resources & Next Steps

📌 Take the Results Accelerator Quiz – Find out what’s keeping you stuck and get personalized action steps to break through: CLICK HERE to take it

📌 Join My Free Facebook Community – Get access to live trainings, resources, and a supportive community of women working toward sustainable weight loss: Join by clicking HERE

📌 Apply for Coaching – Ready for real results? Learn how I can help you lose weight in a sustainable way and keep it off for good: Apply to work with me HERE

Let’s clear something up once and for all…

That protein bar?
That “keto-friendly” cookie?
That $13 green juice?

Are those things actually healthy?

In today’s episode of The Mindset Diet, I break down the confusion around what makes a food “healthy”, and why so many women are stressed, bloated, and stuck in all-or-nothing thinking because of what wellness culture has taught them to fear.

You’ll walk away with a better understanding of how to define healthy food for your body, plus learn how to spot sneaky marketing tactics designed to make you believe is “clean.”

Who Should Listen:

This episode is perfect for you if:

You’re constantly second-guessing if what you’re eating is “healthy enough”
You feel anxious in the grocery store or overwhelmed reading labels
You’ve ever feared bananas or demonized carbs 🙃
You want simple, non-restrictive guidelines to eat better without obsession
You’re ready to feel more empowered and less confused around food

Free Resource Mentioned:

📥 Want a copy of my Built by Balance Approved Foods List—the exact one I use with clients?
Shoot me an email at iman@builtbybalancefitness.com and I’ll send it your way!

Enjoyed this episode?

Leave a ⭐️⭐️⭐️⭐️⭐️ rating or review
Share the episode with a friend who’s constantly Googling “is this healthy?”
DM me on IG [@builtbybalance_iman] and tell me what part hit home for you

If working out is the way you know how to manage stress... this episode is for you!

In this episode, I discuss whether or not working out is a good way to manage stress. I share my own story of learning the truth the hard way, plus I walk you through:

Why rest feels so hard for high-achieving women
What actually happens in your body when you’re always “go go go”
The difference between nervous system regulation and emotional regulation
What stress management actually looks like

Who Should Listen:

This episode is a must-listen if you:

Can’t go a day without working out or feel guilty if you rest
Are constantly bloated, exhausted, and not seeing progress
Use exercise to manage emotions but still feel overwhelmed
Want to improve your relationship with rest, food, and your body
Are finally ready to heal your metabolism and not just “do more”

📥 Download my Jumpstart Your Metabolism Guide
Inside, you’ll learn:

What’s really slowing down your fat loss (hint: it's not carbs)
How stress impacts your metabolism
Easy stress management tools that actually work
👉 DOWNLOAD THE GUIDE HERE

In this raw and honest episode, I’m pulling back the curtain on what the first few months of 2025 have looked like for me, and how they’ve led to weight gain. From sleep struggles to travel to unexpected family emergencies, it’s been a season of curveballs. But instead of panicking or overcorrecting, I’m choosing a different path, and I want to help you do the same.

Whether you’re currently in a stressful season, coming out of one, or know one is on the horizon, this episode will help you navigate it with more self-compassion, clarity, and confidence. I share the exact shifts I’m making now to feel better in my body again and what you can take from my experience to apply to your own journey.

This episode is perfect for women who:

Feel like they’ve lost control of their habits due to life stress
Are tired of swinging between “on track” and “off the rails”
Need a reminder that weight gain doesn’t mean failure
Want to hear how a coach handles setbacks with self-compassion and strategy

Resources & Next Steps

📌 Take the Results Accelerator Quiz – Find out what’s keeping you stuck and get personalized action steps to break through: CLICK HERE to take it

📌 Join My Free Facebook Community – Get access to live trainings, resources, and a supportive community of women working toward sustainable weight loss: Join by clicking HERE

📌 Apply for Coaching – Ready for real results? Learn how I can help you lose weight in a sustainable way and keep it off for good: Apply to work with me HERE

In today’s episode, I’m joined by fitness coach Bryce Hamilton for a deep dive into one of the biggest struggles my clients face—motivation. We’ve all been there—waiting for that spark of inspiration to get us moving, only for it to fizzle out a few days later. But what if motivation isn’t the real problem? And what if chasing it is actually holding you back?

Bryce shares his personal journey into the fitness industry and why he believes motivation is overrated when it comes to long-term success. Together, we discuss:

Why motivation is fleeting and unreliable (and what to focus on instead)
The biggest myths about motivation in weight loss
The role of discipline, identity, and small wins in building consistency
Simple, practical strategies to create habits that stick
Why waiting to feel "ready" is the biggest mistake you can make

Who Should Listen?

If you've ever felt stuck in a cycle of feeling motivated one day and completely unmotivated the next, this episode is for you. Whether you struggle with staying consistent in your weight loss journey or feel like you constantly need motivation to keep going, we’re breaking down the truth about motivation and how to create lasting habits.

Connect with Bryce -

Follow him on Instagram and listen to his podcast: Fat Loss Simplified

Resources & Next Steps

📌 Take the Results Accelerator Quiz – Find out what’s keeping you stuck and get personalized action steps to break through: CLICK HERE to take it

📌 Join My Free Facebook Community – Get access to live trainings, resources, and a supportive community of women working toward sustainable weight loss: Join by clicking HERE

📌 Apply for Coaching – Ready for real results? Learn how I can help you lose weight in a sustainable way and keep it off for good: Apply to work with me HERE

Episode Summary:

In this episode of The Mindset Diet podcast, Iman is joined by Chase Smith and Chris Bealhen for an eye-opening discussion on how identity shapes your weight loss success. They break down why so many people stay stuck in cycles of dieting and self-sabotage: they haven’t shifted their identity to align with their goals. If you’ve ever labeled yourself as an “all-or-nothing person” or felt like you were destined to fail at weight loss because of past experiences, this episode is a must-listen.

Who Should Listen:

Women who struggle with consistency in their weight loss journey
Anyone who has lost weight before but gained it back
Those who find themselves stuck in self-sabotaging behaviors
Anyone interested in mindset shifts that make weight loss easier

What You’ll Learn in This Episode:
✅ Why the labels you give yourself (e.g., “I’m a binge eater” or “I’m not disciplined”) shape your actions more than you think
✅ How to rewrite your “diet resume” and break free from past failures
✅ The role of small wins in building confidence and momentum
✅ How changing your environment and social circles can transform your success
✅ Why patience is about finding joy in the process rather than waiting for results

Connect with Our Guests:
🔹 Join Chase & Chris’s Facebook group: Fit and Strong After 35
🔹 Follow Chase on Instagram: @changing_chase
🔹 Follow Chris on Instagram: @conquer_fitness2021

📩 Follow & Connect with Iman

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it. * Email: iman@builtbybalancefitness.com * Facebook * Instagram

This week’s episode of The Mindset Diet is a little different—it's the recording of an Instagram Live I did with my friend and fellow coach, Rudy. We had an open, no-BS conversation about what it really takes to lose weight and keep it off. If you're tired of the noise in the fitness industry and want straight talk on what actually works, this episode is for you.

Who Should Listen:

Women who feel like they’ve “tried everything” but still struggle to lose weight.
Anyone who finds themselves constantly starting over and wants to break that cycle.
Those looking for a mindset shift when it comes to sustainable fat loss.
Anyone who appreciates an honest, down-to-earth conversation about fitness, nutrition, and behavior change.

In This Episode, We Cover:

✔️ Why Most Diets Fail (And What to Do Instead) – The common mistakes that keep people stuck in a cycle of losing and regaining weight.
✔️ The Role of Mindset in Weight Loss – How your thoughts and beliefs can make or break your progress.
✔️ Why ‘Discipline’ Isn’t the Answer – What you really need to stay consistent long-term.
✔️ How to Stop Letting Setbacks Derail You – Practical strategies to navigate obstacles without quitting.
✔️ The Truth About Motivation – Why waiting to "feel motivated" is holding you back (and what to do instead).

CLICK HERE to follow Rudy on Instagram

📩 Follow & Connect with Iman

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it. * Email: iman@builtbybalancefitness.com * Facebook * Instagram

If you’ve ever thought that eating less and doing endless cardio is the only way to lose weight, this episode is going to be a game-changer for you. Erin McDonald joins me to break down exactly how she went from years of yo-yo dieting, under-eating, and over-exercising to fueling her body properly, building muscle, and finally achieving the toned, strong look she always wanted—without feeling miserable.

We talk about how the ’90s diet culture still haunts women today, the shift from obsessing over being "thin" to getting strong, and why most women accidentally sabotage their metabolism. If you’ve ever been scared to eat more or lift heavier weights, this conversation will help you reframe your entire approach to fitness and nutrition.

What You’ll Learn in This Episode:
✅ Why eating more (not less!) helped Erin lose fat and keep it off for good.
✅ The biggest mindset shifts you need to make if you want long-term results.
✅ Why so many women unknowingly slow down their metabolism—and how to fix it.
✅ The truth about muscle building and why it’s the key to looking toned.
✅ How to stop falling for extreme diets and start fueling your body properly.

Get Connected with Erin:

Follow her on Instagram

📩 Follow & Connect with Iman

CLICK HERE to apply for our 6 month Scholarship
Email: iman@builtbybalancefitness.com
Facebook
Instagram

In this episode, Iman shares two real-life conversations that perfectly illustrate why some women successfully lose weight and keep it off, while others stay stuck in the cycle of yo-yo dieting. Through the contrasting experiences of “Rachel” and “Mandy,” you’ll learn the key mindset shift that separates those who struggle from those who succeed.

If you’ve ever felt like you’re spinning your wheels with weight loss—jumping from diet to diet, searching for the magic fix—this episode will give you the clarity and practical steps you need to finally break free and start seeing real, lasting results.

Who Should Listen?

Women who have tried multiple diets but struggle to keep the weight off
Anyone frustrated with slow progress and tempted by quick fixes
Those looking to build lifelong habits rather than chase temporary results
Listeners who want to understand the mindset shift required for sustainable weight loss

📩 Follow & Connect with Iman

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it. * Email: iman@builtbybalancefitness.com * Facebook * Instagram

Ever feel like you're eating "healthy" but still not losing weight? You're not alone. In this episode, Iman dives into whether or not you really need to track your food to see results. Is it necessary? Does it lead to obsession? Is it the key to breaking through a plateau? She's breaking it all down today, including the biggest misconceptions about tracking, who should (and shouldn’t) track, and how to make food tracking easier if you decide to try it.

Hey, It's Iman!

I have a special invite for you! Join my 5-Day Jump Start Your Fat Loss Challenge inside our private Facebook community to finally kickstart the habits you need to lose your next 5 pounds! Scroll down for the link to join.

What You’ll Learn in This Episode:

✅ The real reason why you’re not losing weight (even if you think you’re eating healthy)
✅ The biggest myth about food tracking that keeps people stuck
✅ How tracking your food is like budgeting your money—and why that matters for fat loss
✅ A surprising study on food tracking that shows why it works
✅ Who should track their food and who might be better off without it
✅ How to track without obsessing or feeling overwhelmed
✅ The #1 easiest way to make food tracking simpler (that my clients swear by!)

Who Should Listen?

✔️ Women who feel like they’re doing everything right but still aren’t losing weight
✔️ Anyone who’s hit a weight loss plateau and isn’t sure why
✔️ Those who want to improve their relationship with food without restrictive dieting
✔️ Women looking for a simple, sustainable way to take control of their weight loss

Join our Jumpstart Your Fat Loss Challenge: https://form.typeform.com/to/WGtQaaIA

Connect with Iman:

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it. * Email: iman@builtbybalancefitness.com * Facebook * Instagram

If you feel like you’re doing everything right—tracking your food, working out, staying on track—but still not seeing results, stress might be the reason why. Most people think weight loss is just about calories and workouts, but chronic stress can sabotage your progress in ways you don’t even realize.

In this episode, I’m breaking down:

What stress actually is (and why not all stress is bad)
The difference between acute stress and chronic stress (and why chronic stress is the real issue)
How stress affects your hormones, metabolism, cravings, and weight loss results
Why working out is NOT therapy and how overtraining can make things worse
How ignoring stress management is holding you back from the results you want
Simple stress management techniques that actually work (and don’t take hours out of your day)

Who Should Listen:

Women who feel stuck in their weight loss journey despite doing “everything right”
Anyone who struggles with emotional eating, cravings, or low energy
Women who tend to overtrain and rely on exercise as their main stress relief
Anyone who feels overwhelmed, burned out, or constantly on edge
If you’ve ever said “I just need to be more disciplined,” but keep falling off track

Connect with Iman:

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it. * Email: iman@builtbybalancefitness.com * Facebook * Instagram

Are you focusing on all the wrong things in your weight loss journey? You might be fixating on diets, workouts, and routines, but there's a good chance these four sneaky behaviors are the real reason you're stuck. In this episode of The Mindset Diet, Iman breaks down the four common self-sabotaging behaviors that hold women back from achieving their weight loss goals and offers actionable strategies to overcome them.

Whether you're struggling with people-pleasing, battling perfectionism, staying disorganized, or fearing failure, this episode will empower you to shift your mindset, stop getting in your own way, and take control of your journey toward sustainable weight loss.

Who Should Listen:

Women who feel stuck in their weight loss journey despite their best efforts.
Anyone tired of restrictive dieting and looking for a sustainable way to lose weight.
Those struggling with self-sabotaging behaviors like perfectionism, disorganization, and people-pleasing.
Listeners who want to gain confidence and clarity in their weight loss journey.

Connect with Iman:

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it. * Email: iman@builtbybalancefitness.com * Facebook * Instagram

In this episode of The Mindset Diet, Iman sits down with Justin Nault, founder of Clovis and a leader in the movement to dismantle toxic diet culture. Justin shares his personal journey from body dysmorphia and extreme fitness routines to discovering the freedom of holistic health and self-love. Together, we explore the myths of diet culture, the true root causes of obesity, and practical steps to reclaim your health through nourishment, self-acceptance, and emotional healing.

Whether you’re a recovering dieter or someone looking to build a healthier relationship with your body, this episode is packed with actionable insights and mindset shifts to help you on your journey.

What You’ll Learn in This Episode:

The Problem with Diet Culture: Why restrictive diets and extreme fitness plans fail and how to break free from the cycle.
The Role of Self-Love: Why addressing emotional and psychological roots is essential for sustainable health and how practices like mirror work can change your perspective.
Simple Health Principles: The three daily habits Justin recommends to improve your health, including the importance of protein, sunshine, and mindful movement.

Who Should Listen:

Women who have tried countless diets and feel stuck in a cycle of frustration.
Parents looking to model healthy behaviors and build a positive food environment for their families.
Anyone who wants to escape diet culture and embrace a nourishing, sustainable approach to health.

Links and Resources Mentioned:

Follow Justin on Instagram
Recommended Film: In Search of the Perfect Human Diet by C.J. Hunt

Connect with Iman:

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it. * Email: iman@builtbybalancefitness.com * Facebook * Instagram

In this episode of The Mindset Diet, Iman dives deep into the power you have to change your life and make 2025 your best year yet. Inspired by a Facebook post saying, “I hope 2025 is better,” Iman challenges the passive mindset that relies on hope alone. She shares actionable steps and mindset shifts to help you take control, make meaningful changes, and create a life you’re proud of. If you’ve ever felt stuck or unsure of how to turn things around, this episode is for you.

This episode is perfect for women who:

Want to leave behind habits that didn’t serve them in 2024.
Struggle with consistency or feel overwhelmed by the idea of change.
Are ready to take actionable steps to create a better life in 2025.
Need a fresh perspective and motivation to get started on their goals.

What You’ll Learn in This Episode

Why Hope Isn’t a Strategy
The Three Steps to Take Control of Your Life
Powerful Mindset Shifts
Motivating Stats to Inspire You

After you listen...

Write down three habits or behaviors from 2024 that you’re leaving behind.
Choose one action to start this week to make 2025 better.
Share your goals in the private Facebook community or email Iman (iman@builtbybalancefitness.com)

Connect with Iman:

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it. * Email: iman@builtbybalancefitness.com * Facebook * Instagram

In this episode, Iman explores the key to making sustainable changes in your weight loss journey: identifying and addressing emotional triggers or "hooks" behind unhealthy habits. Drawing inspiration from conversations with Dr. Rangan Chatterjee and Dr. Adi Jaffe on The Genius Life podcast, Iman simplifies the science behind why habits form and how to break free from them.

This episode is perfect for women who:

Feel stuck in a cycle of unhealthy habits and are struggling to make lasting changes.
Want to understand why willpower alone isn’t enough to break bad habits.
Are looking for practical strategies to identify and overcome emotional triggers that hinder their progress.

What You’ll Learn

Why over-relying on willpower often leads to failure in achieving lasting change.
How emotional triggers play a significant role in sustaining unhealthy behaviors.
The two critical steps to making meaningful progress: identifying triggers and working through them.
Real-life examples of how to replace harmful habits with healthier alternatives.
The role of habit stacking and reducing friction to make positive changes easier.

Resources Mentioned:

The Science Behind Breaking Bad Habits & Building Better Ones - Dr. Rangan Chatterjee

Psychologist Reveals How To REPROGRAM Your Mind To Break ANY ADDICTION! - Dr. Adi Jafee

Connect with Iman:

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it. * Email: iman@builtbybalancefitness.com * Facebook * Instagram

In this powerful episode of The Mindset Diet, Iman dives into the tough-love truth: your life is a reflection of what you tolerate from yourself. Inspired by a client’s recent question and a thought-provoking Instagram quote, this episode explores how the standards you set for yourself—or lack thereof—shape your results in health, fitness, and life. If you’re ready to break free from excuses, self-sabotage, and low standards, this episode is for you.

Iman offers actionable strategies to help you identify what’s holding you back, redefine your standards, and build the accountability needed to create lasting change. You’ll leave this episode motivated and equipped to stop tolerating the behaviors that are keeping you stuck, and START doing what you know you should be doing to see results.

Why You Should Listen

You struggle with staying consistent in your health and fitness journey and often wonder why you can’t do what you know you should.
You feel like your progress has stalled because you’ve been lenient with your habits, such as skipping workouts or indulging in too many treats.
You’re ready to take ownership of your actions and set higher standards for yourself, but you’re not sure where to start.
You’re looking for tough love and practical, no-BS advice to help you move forward.
You want to learn how to balance accountability with self-compassion for sustainable success.

Connect with Iman:

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it. * Email: iman@builtbybalancefitness.com * Facebook * Instagram

In this episode of The Mindset Diet, Iman dives into the fascinating world of psychology and how it can transform your weight loss journey. Weight loss isn’t just about diet and exercise—it’s about learning how to work with your mindset, not against it. Backed by research, Iman shares three powerful psychological hacks to help you stay consistent, motivated, and in control of your goals.

What You’ll Learn in This Episode:

Why mindset plays a critical role in long-term weight loss success.
Three research-backed psychological strategies to make weight loss easier:
Practical examples of how to apply these hacks to everyday habits like meal prepping, exercising, and managing stress eating.

Who Should Listen:

Women who are tired of feeling stuck or frustrated on their weight loss journey.
Anyone looking for practical strategies to improve their consistency and motivation.
Listeners interested in learning how psychology and mindset can positively impact their weight loss results.

Connect with Iman:

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it. * Email: iman@builtbybalancefitness.com * Facebook * Instagram

In this episode of The Mindset Diet, Iman chats with Lindsey Walker, a holistic health practitioner and certified personal trainer, about the often-overlooked connections between stress, gut health, and overall wellness. Lindsey shares her personal health journey—from being dismissed by traditional healthcare to discovering the transformative power of functional medicine. Together, they discuss how women can take control of their health by addressing nutrient deficiencies, gut health imbalances, and the physical effects of chronic stress.

If you’ve ever felt stuck in a cycle of fatigue, weight gain, or digestive discomfort, this episode will provide actionable insights to help you heal and thrive.

What You’ll Learn in This Episode:

Lindsey’s journey from chronic health struggles to becoming a holistic health advocate.
How chronic stress impacts the body, from gut health to hormonal imbalances.
The role of birth control, antibiotics, and poor nutrition in creating health issues.
Why fiber, electrolytes, and nutrient-dense foods are key to reducing stress and improving energy.
How moms can model healthy eating habits for their kids without making separate meals.

Connect with Lindsey:

Instagram: @lindseytheholisticmama
Register for her upcoming event: https://www.theholisticmama.co/beyondthebloat
Take an HTMA test: https://l.bttr.to/JZ3YK

Connect with Iman:

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it. * Email: iman@builtbybalancefitness.com * Facebook * Instagram

In this empowering episode of The Mindset Diet, Iman dives deep into a behavior that might be keeping you stuck on your weight loss journey—people-pleasing. Listen to learn how prioritizing others over yourself impacts your health, energy, and progress, and learn actionable strategies to break free from this cycle. Whether you're a busy mom, professional, or someone struggling to set boundaries, this episode will show you how to reclaim your time, energy, and focus to achieve your goals sustainably.

What You’ll Learn in This Episode:

What people-pleasing behavior looks like and why it’s so common.
Real-life examples of how people-pleasing shows up in weight loss and health journeys.
The psychological drivers behind people-pleasing, including fear of rejection, low self-esteem, and early-life influences.
Why neglecting your own needs keeps you overweight, overtired, and overstressed.
Practical mindset shifts and strategies to overcome people-pleasing and prioritize your health.

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it.

Connect with Iman:

Email: iman@builtbybalancefitness.com
Facebook
Instagram

In this episode of The Mindset Diet, Iman sits down with fellow Built by Balance coach and fitness expert Lindsay Vitek to dive deep into her incredible journey of navigating the complexities of life, family, and personal wellness. From marrying her high school sweetheart to raising kids and managing emotional struggles, Lindsay shares how fitness became her anchor and transformed her life. Whether you’re a busy parent or someone seeking inspiration to overcome life’s obstacles, this episode is packed with practical advice and heartfelt wisdom.

What You'll Learn in This Episode:

Lindsay’s inspiring journey from emotional struggles to a balanced, healthy lifestyle.
The role of fitness in managing stress and finding personal strength.
Tips for staying consistent with health goals while raising a family.
How to overcome feelings of overwhelm and stay motivated during tough times.
Strategies to balance personal goals with the demands of being a parent, spouse, and worker.

JOIN COACHING FOR $1: CLICK HERE for our crazy Black Friday deal!

Connect with Lindsay:

Follow her on Instagram
Ask her questions in our private Facebook community HERE

Connect with Iman:

Email: iman@builtbybalancefitness.com
Facebook
Instagram

In this episode, Iman sits down with fitness and mindset expert Mike Millner to uncover why mindset is the secret sauce behind lasting weight loss success. As two coaches who believe that weight loss is “99% mindset,” they dive into what it truly takes to reach your goals. Mike shares his personal journey, from growing up surrounded by diet culture to becoming a successful coach who helps clients rewire their habits, behaviors, and identities.

Together, they explore why a strong mental foundation is essential to any physical transformation. You’ll learn practical strategies for shifting your mindset, the key to breaking free from self-sabotaging habits, and the steps you need to take to make weight loss stick. Whether you’re feeling stuck in your journey or seeking a new perspective on dieting, this episode is packed with insights and inspiration that will empower you to reach your goals from the inside out.

Key Topics Covered:

Mike’s inspiring fitness journey: how he went from a diet-focused upbringing to empowering clients with mindset-driven coaching.
The power of identity shifts in achieving weight loss goals.
Practical mindset strategies to overcome common weight loss challenges.
The critical role of self-awareness and behavior change in sustainable weight loss.
Why both Mike and Iman believe weight loss is 99% mindset and how you can start applying this to your own journey.
Tips for developing a growth mindset and letting go of “quick-fix” mentalities.

Why You Should Listen:
If you’ve ever felt like you’re doing everything right but aren’t seeing the results, this episode will provide the missing piece. Mike and Iman share proven strategies to help you build the mindset required for sustainable success. This isn’t just about calories or workouts—it’s about transforming how you think and feel about yourself. Listen in to learn how to break free from diet culture, embrace a healthier self-image, and finally reach your weight loss goals with confidence.
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Apply for Coaching: Work with us 1:1 - Limited spots available for personal coaching.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it.

Connect with Mike:

Search for his podcast "Mind over Macros" wherever you listen to podcasts
Follow him on Instagram HERE

Connect with Iman:

Email: iman@builtbybalancefitness.com
Facebook
Instagram

In this episode, Iman sits down with Gretchen, Built by Balance's in-house menopause expert, to dive deep into the health challenges women face over 40. From unexplained fatigue to sudden changes in muscle tone and mood, they explore why the traditional "eat less, move more" advice often falls short for women in this life stage. Together, Iman and Gretchen break down the myths around menopause, perimenopause, and postmenopause, and discuss practical steps for staying fit, energized, and healthy.

Key Topics Discussed:

Understanding Menopause Stages – Iman and Gretchen clarify the differences between perimenopause, menopause, and postmenopause, offering a fresh perspective on how each stage affects your body.
Why Traditional Advice Fails – Learn why standard weight loss methods, like simple calorie-cutting, often don’t work for women over 40, and why hormone shifts play such a crucial role.
Symptoms Beyond Hormones – Hot flashes, brain fog, hair loss, and mood swings—these aren’t just side effects of aging but signs that your body’s needs are changing.
The Importance of Lab Work – Gretchen shares her own journey of discovering imbalances in key markers like progesterone, A1C, and Vitamin D and how regular lab work can guide women to make the right health adjustments.
Simple, Science-Backed Tips – From adjusting your workout to managing stress, get actionable advice on staying 'fit over 40' while navigating hormonal changes.

•••
Apply for Coaching: Work with us 1:1 - Limited spots available for personal coaching.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it.

Connect with Gretchen:

Follow her on Instagram

Connect with Iman:

Email: iman@builtbybalancefitness.com
Facebook
Instagram

In this episode of The Mindset Diet, Iman dives into her top five "unpopular" nutrition opinions that might surprise you. Unlike many mainstream takes, Iman shares insights that challenge common dieting practices, offering listeners a fresh perspective on achieving long-term weight loss without restrictive tactics. This episode covers everything from snacking and fasting to the role of alcohol and stress in our wellness journeys. Tune in to rethink conventional dieting advice and discover more sustainable, balanced ways to approach your health goals.

Who should listen to this episode?
This episode is perfect for anyone on a weight loss journey who’s tired of conventional dieting advice and wants a fresh, balanced approach. It’s especially relevant for women feeling overwhelmed by strict dieting rules or looking for sustainable ways to improve their health without excessive restriction.

Why is this episode essential?
This episode challenges common misconceptions about weight loss and provides insights into building healthier habits that last. By addressing topics like snacking, fasting, alcohol, and stress, Iman offers listeners practical advice to help them achieve their goals while staying in tune with their bodies and avoiding burnout.
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Download our free High-Protein Bundle: CLICK HERE

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it.

Connect with Iman:

Email: iman@builtbybalancefitness.com
Facebook
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In this episode of The Mindset Diet, Iman shares four essential habits you must plan every week to achieve consistent weight loss. These simple but powerful strategies will help you stay organized, eliminate overwhelm, and make healthier choices effortlessly.

Why This Episode is Essential: If you're tired of feeling disorganized and overwhelmed, this episode offers practical solutions to help you stay on top of your weight loss goals. Iman emphasizes the importance of planning to ensure success, showing how small, manageable changes can lead to big results.

Who Should Listen: This episode is perfect for busy women looking for sustainable weight loss strategies without restrictive diets or excessive exercise. If you’re juggling multiple responsibilities and struggle to stay consistent, this episode will give you the tools to plan smarter, not work harder.

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Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it.

Connect with Iman:

Email: iman@builtbybalancefitness.com
Facebook
Instagram

In this episode of The Mindset Diet, Iman dives into practical strategies for enjoying meals out at restaurants without sabotaging your weight loss goals. She explains how to strike a balance between enjoying indulgent meals and staying on track with your progress and discusses the mental and physical challenges that come with eating out, from portion control to dealing with guilt after a meal.

Listeners will learn how to approach restaurant meals with a flexible mindset, deciding whether to indulge or stick to healthier choices. Iman also emphasizes the importance of being mindful, advocating for yourself when ordering, and skipping unnecessary calories from appetizers, drinks, or desserts. Whether you're dining with friends or family, this episode provides actionable tips to help you navigate restaurant meals without derailing your fat loss journey.

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Connect with Iman:

Email: iman@builtbybalancefitness.com
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In this episode of The Mindset Diet, Iman dives deep into the topic of stress eating—why it happens, how it can derail your weight loss journey, and most importantly, how to stop it. She provides a step-by-step guide to help you recognize your patterns, manage stress more effectively, and replace emotional eating with healthier coping mechanisms. If you’ve ever found yourself reaching for a snack after a tough day or dealing with family stress by turning to food, this episode is for you.

Topics discussed:

Why we stress eat
How to recognize when you are stress eating vs. when you are actually hungry
Steps to stop stress eating
Healthier coping mechanisms to practice

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Results Accelerator Quiz to figure out why you're not losing weight and what to do about it:

Connect with Iman:

Email: iman@builtbybalancefitness.com
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Are you constantly telling yourself what you should be doing to lose weight, and then feeling guilty when you don't do it? In this episode of The Mindset Diet, Iman, breaks down why "shoulding" on yourself is one of the biggest obstacles to successful weight loss.

She shares real-life client stories to illustrate how this mindset leads to the dangerous "all-or-nothing" approach, where you feel like you're either perfect or completely failing. Iman also provides practical strategies to reframe your "should" statements into empowering actions that can help you stay consistent and feel motivated on your weight loss journey.

If you're tired of feeling stuck and want to build a more sustainable approach to losing weight, this episode is for you!

Topics disussed:

The impact of "should" statements on your weight loss journey
How guilt and shame sabotage your progress
The dangers of the "all-or-nothing" mindset
The role of social comparison in weight loss struggles
Practical tips for reframing negative thoughts
The importance of celebrating small wins to stay motivated
How to shift your mindset for long-term weight loss success

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Take the Change Quiz to figure out why you're not losing weight and what to do about it:

Connect with Iman:

Email: iman@builtbybalancefitness.com
Facebook
Instagram

In this episode, Iman sits down with Kim, a remarkable client who has faced an uphill battle with her health and weight loss. Kim shares her personal journey of overcoming severe osteoarthritis, limited mobility, and the struggles of maintaining a healthy weight. From Weight Watchers to finding sustainable change with coaching, Kim's story is one of persistence, small wins, and a mindset shift that has helped her lose 82 pounds so far.

She opens up about her challenges, learning to make healthier choices, and why she believes small steps are key to long-term success.

Whether you're stuck on your journey or need some motivation to start, this is a must-listen episode.

Episode Outline:

Kim’s background: Struggles with weight since childhood and her decision to seek change
What pushed to get serious about her health
The limitations of previous weight loss programs and why Kim was looking for a more sustainable approach
The power of small changes and setting achievable goals in a weight loss journey
The importance of balance: Allowing indulgences while maintaining healthy habits
How losing 82 pounds has transformed Kim’s mobility, energy, and life
How Kim’s progress has inspired her family to make healthier choices
The mental challenges of weight loss and how a positive mindset makes all the difference

Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Connect with Iman:

Email: iman@builtbybalancefitness.com
Facebook
Instagram

In this empowering episode of The Mindset Diet, Iman breaks down five essential daily habits that can significantly ease your fat loss journey. These habits are a mix of physical and mental strategies that Iman herself practices and recommends to her one-on-one coaching clients. By incorporating these habits into your daily routine, you'll not only make fat loss more manageable but also boost your overall well-being. This episode is packed with practical tips backed by research, designed to help you achieve your weight loss goals more efficiently.

Outline:

Brief intro
In-depth discussion of the 5 habits + studies to back up each habit

Resources Mentioned:

High-Protein Guide: Email Iman at iman@builtbybalancefitness.com to receive your copy.
Change Questionnaire: Take the Quiz Here to discover your breakthrough habit and get a personalized action plan.
Apply for Coaching: Work with Iman 1:1 - Limited spots available on her personal roster.

Connect with Iman:

Email: iman@builtbybalancefitness.com
Facebook
Instagram

Are you tired of spinning your wheels on your weight loss journey, feeling like you're doing everything right but still not seeing results? In this episode of The Mindset Diet, Iman dives deep into why tracking your progress is the secret weapon to faster and more consistent results. She shares actionable tips on how to measure your daily efforts, hold yourself accountable, and ultimately, eliminate the frustration of not seeing progress. This episode is a must-listen if you're ready to take control of your journey and start seeing tangible results.

Key Points Discussed:

The Danger of Starting and Stopping: Why inconsistency is the biggest enemy of progress and how tracking can help you stay on course.
Why We Overestimate Our Efforts: The common misconception that we're doing better than we actually are and how this can stall your weight loss progress.
The Power of Quantifying Your Progress: How measuring your daily actions can keep you honest, motivated, and on track.
The Daily NEWSS Method: A simple framework for tracking the essential areas of your health: nutrition, exercise, water, sleep, and stress.
Personalized Progress Tracking: Tips on creating your own list of daily goals and how to grade yourself to ensure you're staying consistent.
The Role of Small Wins: How recognizing and celebrating small victories can boost your motivation and keep you moving forward.
Eliminating Frustration: Understanding the gap between where you are and where you think you should be, and how tracking can bridge that gap.
Introducing the Change Questionnaire: A free tool designed to help you identify your breakthrough habit and top action items for faster results.

Resources:

Take the Change Questionnaire HERE

Apply to work with me via 1:1 coaching HERE

Connect with me:
Follow me on Instagram (@builtbybalance_iman)

Get my weekly newsletter HERE

Email me at iman@builtbybalancefitness.com

In this episode of The Mindset Diet, Iman dives into five pieces of tough love advice that every woman on a weight loss journey needs to hear. If you want to lose 20 or more pounds, and you’re tired of quick fixes and want to make real, lasting changes, this episode is for you. Iman breaks down why you need to stop expecting instant results, embrace necessary sacrifices, and focus on consistency over perfection. She also tackles the difficult truth that no one is coming to save you—only you can take control of your health and happiness.

Resources:

Take the Change Questionnaire HERE

Apply to work with me via 1:1 coaching HERE

Connect with me:
Follow me on Instagram (@builtbybalance_iman)

Get my weekly newsletter HERE

Email me at iman@builtbybalancefitness.com

In this episode of The Mindset Diet, Iman discusses the importance of understanding the role of food in your life.

Topics discussed:

Why understanding the role of food in your life is important for weight loss
How to identify what role food plays in your life
The dangers of relying too much on food for joy and pleasure

Connect with Iman:

Take the Change Questionnaire HERE

Apply to work with me via 1:1 coaching HERE

Follow me on Instagram (@builtbybalance_iman)

Get my weekly newsletter HERE

Email me at iman@builtbybalancefitness.com

In this episode, Iman reveals the 9 Physical Requirements for losing 20 or more pounds. She goes over the most important factor when it comes to losing weight, the best type of exercise to do, how much movement you need, and what types of foods you need to be eating.

This episode answers the following question: "No B.S., no sugarcoating it, what does it actually take to lose weight and keep it off?"

Topics discussed:

Brand new resource to help you figure out your perfect next step on your weight loss journey - The Change Questionnaire
The 9 Physical Requirements to Lose 20+ lbs
How to overcome overwhelm on your journey

Connect with Iman:

Take the Change Questionnaire HERE

Apply to work with me via 1:1 coaching HERE

Follow me on Instagram (@builtbybalance_iman)

CLICK HERE to get my free guide on 5 Ways to Jumpstart Your Metabolism

Get my weekly newsletter HERE

Email me at iman@builtbybalancefitness.com

In this episode of the show, Iman is joined by special guest Austin Stout, a functional health coach with several years of hands-on experience working with people with all types of health issues.

The two delve into the factors contributing to the average American's struggle with weight and overall health. They explore various aspects of this complex issue, from societal influences to personal habits, and offer practical advice for those looking to make a change.

Topics discussed:

Why the average American is overweight
Societal and environmental factors that keep you stuck on your weight loss journey
Why you constantly self-sabotage
How to better understand yourself and your motives

Connect with Austin:

Follow him on Instagram @austinst8

Connect with Iman:

Apply to work with me via 1:1 coaching HERE

Follow me on Instagram (@builtbybalance_iman)

CLICK HERE to get my free guide on 5 Ways to Jumpstart Your Metabolism

Get my weekly newsletter HERE

Email me at iman@builtbybalancefitness.com

In this episode, Iman coaches you through how to have an unplanned day of eating without letting it completely derail your progress. She touches upon the right mindset to have when going "off track" as well as practical strategies/tips to navigate any obstacles life throws your way.

Topics discussed:

Understanding the mindset of unplanned meals
The mistake most women make when they have to go off track
How to go off track gracefully
How to reset and recover after a "bad" meal or day of eating

Connect with me:

Apply to work with me via 1:1 coaching HERE

Follow me on Instagram (@builtbybalance_iman)

CLICK HERE to join our private FB community

Get my weekly newsletter HERE

Email me at iman@builtbybalancefitness.com

In this episode of The Mindset Diet, Iman explores five hidden reasons that might be hindering progress on your weight loss journey. These reasons might not be as obvious as lack of exercise or overeating, but they play a crucial role in your progress. Listen to discover these hidden obstacles and learn how to overcome them to achieve your weight loss goals.

Want to connect?

Follow Iman on Instagram (@builtbybalance_iman)

CLICK HERE to join our private FB community

Get my weekly newsletter HERE

Email Iman at iman@builtbybalancefitness.com

Welcome to another episode of The Mindset Diet! In this episode, Iman dives into the challenges of feeling too busy to lose weight, a common struggle for many women. If you find yourself exhausted, overcommitted, and stretched thin between roles as a mother, wife, employee, or coworker, this episode is for you.

Topics discussed:

Your power to take control of your schedule
3 reasons why you are so busy
How to regain control of your time and your life

Want to connect?

Follow Iman on Instagram (@builtbybalance_iman)

CLICK HERE to join our private FB community

Get my weekly newsletter HERE

In this episode of The Mindset Diet, Iman delves into a common challenge her clients face: the struggle to separate healthy behaviors from the immediate outcomes they expect.

Iman shares insights from her recent coaching experiences, emphasizing the importance of focusing on consistent healthy habits rather than obsessing over the scale and gives practical tips to help you ditch the discouraging mindset that makes you want to quit altogether.

Topics discussed:

The problem with fixating on outcomes
Process goals vs. outcome goals
Practical tips

Want a copy of our client habit tracker that helps them set process goals and keeps them motivated? Email me at iman@builtbybalancefitness.com

Want to connect?

Follow Iman on Instagram (@builtbybalance_iman)

CLICK HERE to join our private FB community

Get my weekly newsletter HERE

In this episode, Iman explores the complex role of shame in weight loss journeys. Through personal anecdotes, real-life examples, and insightful analysis, she examines whether shame can be an effective motivator and discusses healthier, more sustainable approaches to self-improvement and weight management.

Topics discussed:

The role of shame in weight loss
Shame vs. guilt
Common shame triggers
Other motivational strategies
How to overcome feelings of shame

Want to connect?
Follow Iman on Instagram (@builtbybalance_iman)

CLICK HERE to join our private FB community

Get my weekly newsletter HERE

Email me at iman@builtbybalancefitness.com

Thank you for tuning in to this episode of The Mindset Diet. Your support helps reach more people and inspire positive change. Wishing you wellness and looking forward to connecting in the next episode!

Welcome to another episode of The Mindset Diet! In this episode, Iman dives deep into six common ways people sabotage their weight loss journey. From letting yourself get overwhelmed to setting unrealistic expectations, this episode is packed with honest and raw advice to help you get out of your own way and start making progress.

Topics discussed:

How you let yourself get overwhelmed
Why setting unrealistic expectations sets you up for failure
How to get out of the all-or-nothing mentality
Why planning ahead is the key to your success
How you're making weight loss harder by fixating on what you can't control
Why you need support/community

SPECIAL ANNOUNCEMENTRegistration for the Fit In 4 Challenge is now live!

Four-week challenge with a $500 cash prize.
Includes workouts, nutrition guidance, support group, and accountability.
CLICK HERE to register and join us.

Connect with Iman:

On Instagram @builtbybalance_iman
Find free weight loss trainings and guides in her private Facebook community HERE
By applying to work with the Built By Balance team of coaches HERE
Get her weekly newsletter HERE or email her at iman@builtbybalanceiftness.com

In this episode, Iman dives deep into the pitfalls of conventional weight loss challenges.
She explains why these challenges often fail to deliver sustainable results and leave participants in a rocky place after the challenge is over.

Topics discussed:

Common reasons why most weight loss challenges don't help you achieve sustainable results
What a well-designed weigh loss challenge would look like
A BIG announcement!

CONNECT WITH IMAN:

On Instagram (@builtbybalance_iman)

CLICK HERE to join her private FB community

Get her weekly newsletter HERE

Email her at iman@builtbybalanceiftness.com

Ever feel like the journey to weight loss is a puzzle wrapped in a riddle?

In this episode, Iman reveals 5 signs that you're progressing on your weight loss journey—even if your scale begs to differ.

This episode isn't just about shedding pounds; it's about shedding outdated notions of what success looks like.

DOWNLOAD OUR FREE GUIDE ON 5 WAYS TO JUMPSTART YOUR METABOLISM HERE <<<

Connect with Iman

On Instagram @builtbybalance_iman
Find free weight loss trainings and guides in her private Facebook community HERE
By applying to work with the Built By Balance team of coaches HERE
Email her (iman@builtbybalancefitness.com)

In this episode, Iman has a profound discussion with her former coach Trey Bruffey.

Trey is a seasoned coach with a unique background in wrestling, nutrition, and bodybuilding. He shares his journey into coaching, from his teenage years, through personal and family health challenges, to eventually becoming a mentor and friend to many in the health/fitness space.

The two dive deep into self-care, the importance of mental health, and the power of personal and spiritual growth.

Topics discussed:

How Trey got into coaching
Trey's philosophy on coaching and helping others
Why focusing on mental health is key on your weight loss journey
Practical tips for dealing with anxiety
Iman's journey, and what she was like as a client

Connect with Trey:

On Instagram @beoppositetraining
On Facebook Trey Bruffey

Connect with Iman:

On Instagram @builtbybalance_iman
Find free weight loss trainings and guides in her private Facebook community HERE
Download her FREE guide on 5 Ways to Jumpstart Your Metabolism HERE
By applying to work with the Built By Balance team of coaches HERE
Email her (iman@builtbybalancefitness.com)

In this thought-provoking episode, Iman explores why striving to be "normal" can prevent you from living your dream life. She discusses the problem with adhering to societal norms, shares insights from a recent conversation with a client, and provides statistics that challenge the idea that you should try to be average.

Topics discussed:

Why you must avoid normalcy if you want to lose weight and keep it off.
Alarming statistics about the average American. What "normal" really looks like.
Advice on making lifestyle choices that align with personal values, rather than societal expectations.

Sources mentioned:

https://www.opploans.com/oppu/identity-theft/scary-financial-facts/
https://thehill.com/blogs/blog-briefing-room/4455434-americans-less-satisfied-with-lives-gallup/
https://www.cdc.gov/nchs/fastats/obesity-overweight.htm
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5876976/#:~:text=Nearly%20half%20

Connect with Iman:

On Instagram @builtbybalance_iman
Find free weight loss trainings and guides in her private Facebook community HERE
By applying to work with the Built By Balance team of coaches HERE
Email her (iman@builtbybalancefitness.com)

In this episode, Iman delves deep into the common pitfalls that hinder progress on the journey to a healthier, more confident you.

Focusing on strategies and real-life examples, she uncovers the 3 biggest mistakes her clients are making in their weight loss endeavors and how to pivot towards success.

Topics discussed:

The issue with lacking a plan
How limiting beliefs are keeping you stuck
Why you've got to stop people pleasing

It's time to transform not just your body, but your mindset and your life.

Connect with Iman:

On Instagram @builtbybalance_iman
Find free weight loss trainings and guides in her private Facebook community HERE
By applying to work with the Built By Balance team of coaches HERE

Welcome to today's episode where Iman dives deep into the concepts of productivity, prioritization, and the pursuit of health with her esteemed guest, Steve Kopshaw.

Known for his innovative approach to entrepreneurship and wellness, Steve shares exactly how to manage overwhelm, organize life for success, and maintain a healthy lifestyle amidst a busy schedule.

Topics discussed:

How to understand why you are overwhelmed
How to prioritize your schedule to match what you want to accomplish
The concept of the integrity bank

Connect with Stephen:
On Instagram (@stephenkopshaw)
On Facebook

Connect with Iman:

On Instagram (@builtbybalance_iman)

Find free weight loss trainings and guides in her private Facebook community HERE

By applying to work with the Built By Balance team of coaches HERE

In this episode of The Mindset Diet, Iman sits down with Ryan Murphy, a certified strength and conditioning specialist who shares his personal and professional journey through the realms of health, nutrition, and personal growth. Ryan opens up about his struggles with weight, his evolved understanding of nutrition and exercise, and how a single comment from a 12-year-old sparked a transformative journey that led him to not only change, his life but to help others do the same.

Topics Discussed:

Ryan's personal relationship with dieting and alcohol
Ryan's fitness transformation
Tips/tricks Ryan has learned to keep him from emotional eating
How to make decisions that are actually helpful on your journey

Connect with us:Connect with Ryan:

On Instagram @the_coachmurphy
On Facebook

Connect with Iman:

On Instagram @builtbybalance_iman
Find free weight loss trainings and guides in her private Facebook community HERE
By applying to work with the Built By Balance team of coaches HERE
Email any questions to iman@builtbybalancefitness.com

In this episode, Iman reveals the 2 things you must focus on to lose weight and keep it off for good this time.

Highlights:

Iman shares a personal anecdote about a recent difficult conversation, highlighting the episode's theme: the connection between mental and physical health in achieving and maintaining weight loss.
Insights into Iman's own journey with therapy and the benefits of finding the right therapist.
Discussion on the importance of addressing both mental and physical health at the same time
The role of exercise and nutrition in mental health, including findings from recent studies and the personal testimony of a psychiatrist on TikTok.
The impact of stress and mental health on physical health outcomes, emphasizing the necessity of a holistic approach to health and wellness.

Connect with Iman:

On Instagram @builtbybalance_iman

Find free weight loss trainings and guides in her private Facebook community HERE

By scheduling a free coaching call with here HERE

By applying to work with the Built By Balance team of coaches HERE

In this raw conversation, Iman sits down with Coach Jaclyn Maxwell and the two discuss Jaclyn's journey from anorexia to athleticism.

Jaclyn opens up about her relationship with food and her body and shares how it impacted her decision to become a nutrition coach.

This is a must-listen episode for those of you who are still working on your relationship with food and your body.

Connect with Jaclyn on Instagram HERE

Connect with Iman:

On Instagram @builtbybalance_iman
Find free weight loss trainings and guides in her private Facebook community HERE
By applying to work with the Built By Balance team of coaches HERE

Welcome to our mini-series called, "Tough Client Convos". In this series, Iman will tell you about tough conversations she has had with clients and lessons you can learn from them.

In this episode, Iman talks to a client who was complaining of a lack of motivation, and digs deeper to uncover the real reason why she was struggling to achieve her goals.

Connect with Iman:

On Instagram @builtbybalance_iman

Find free weight loss trainings and guides in her private Facebook community HERE

By applying to work with the Built By Balance team of coaches HERE

In this episode, Iman talks to coach Robyn Shaw Jarvis about all things sustainable weight loss.

Robyn is a nutrition coach who wrote Hustle but Healthy: The 5 Pillars of Sustainable Wellness and Weight Loss for the Busy Woman.Robyn uses her unique "Anti-Diet" method to help her clients lose weight and keep it off for good

What's discussed:

Robyn's background as a competitive swimmer
Reactive goals vs. inclusive goals
The 5 Pillars of Sustainable Weight Loss

Connect with Robyn:

Follow her on Instagram
Buy her book by clicking HERE

Connect with Iman:

On Instagram @builtbybalance_iman
Find free weight loss trainings and guides in her private Facebook community HERE
By applying to work with the Built By Balance team of coaches HERE

In this candid video chat, Iman chats with, a client who has successfully made a dramatic transformation in her fitness journey with the assistance of coach Gretchen.

Cherie discusses her previous unsuccessful experiences with other diets and programs, and the challenges she had to overcome such as under-eating, low protein intake, lack of accountability, and overcoming a reliance on alcohol.

With the custom-tailored program and consistent support provided by her coach, she ultimately succeeded in taking control of her eating habits, nutrition and fitness routine.

What's dicussed:

Cherie's background and initial struggles
Cherie's experience with previous coaching
The role of mindset on Cherie's journey
Cherie's advice to you

Connect with Iman:

On Instagram @builtbybalance_iman
Find free weight loss trainings and guides in her private Facebook community HERE
By applying to work with the Built By Balance team of coaches HERE

In this episode of the Mindset Diet, Iman, a certified personal trainer and nutrition coach, shares her own weight loss journey and reveals three important lessons she learned along the way. She emphasizes the importance of addressing the relationship with food, going slow for sustainable weight loss, and looking beyond just calories in versus calories out. Join her as she provides valuable insights and actionable tips for a healthier and more successful weight loss experience.

Topics discussed:

How fast should you try to lose weight?
The key to lasting weight loss success
The calories in vs. calories out debate

Connect with Iman:

On Instagram @builtbybalance_iman

Find free weight loss trainings and guides in her private Facebook community HERE

By applying to work with the Built By Balance team of coaches HERE

In this episode, Iman sits down with Coach Jenny English to talk all things simple fat loss.

Make sure to listen to the intro, as Iman has a special announcement!

Topics discussed:

Why structure is the key to fat loss
Simple meals to help you lose weight
How to keep yourself accountable
What is a reverse diet? How do you use one?

Connect with Jenny on Instagram @wellfed_jen

Connect with Iman:

On Instagram @builtbybalance_iman
Find free weight loss trainings and guides in her private Facebook community HERE

CLICK HERE to apply to work with Iman and her team FOR FREE

In this short episode, Iman goes over a mindset hack that has helped her lose her last 5 lbs on her weight loss journey.

Topics discussed:

A conversation with a client that sparked the idea for this episode
Why procrastination on a weight loss journey just doesn't work
A mindset shift to hack your behavior

On Instagram @builtbybalance_iman

Find free weight loss trainings and guides in her private Facebook community HERE

By applying to work with the Built By Balance team of coaches HERE

In this insightful episode, Iman had the pleasure of sitting down with her mentor, Jason Phillips, a renowned figure in the nutrition certification industry and a former nutrition coach, who has built a successful business from the ground up. We dove deep into the complexities of weight loss, the diet industry, and the critical role of mindset in achieving and maintaining a healthy lifestyle.

Topics discussed:

The Diet Industry's Misdirection
The Role of Mindset in Weight Loss
The Importance of Honesty and Patience
The Misapplication of Diets and Medications
Advice for Lasting Change

This episode was a powerful reminder that while the physical aspects of health are important, it's the mental and emotional work that truly drives lasting change. Jason's expertise and personal experiences provided invaluable insights for anyone looking to improve their health and well-being in the new year and beyond.

Connect with Jason:

On Instagram @nci_ceo_jason

Connect with Iman:

Sign up for our FREE webinar on The 4 Steps to CRUSH Your 2024 Weight Loss Goals HERE

On Instagram @builtbybalance_iman

Find free weight loss trainings and guides in her private Facebook community HERE

By applying to work with the Built By Balance team of coaches HERE

Welcome to this episode of The Mindset Diet!

You're probably here because you're looking for the simplest path to weight loss as we approach the new year. I had an enlightening conversation with one of my clients who has successfully lost 42 pounds since May. Her secret? She changed what was 'normal' for her. This episode is dedicated to discussing how you can change your 'normal' to make weight loss easier.

If you're looking for support or want to connect with like-minded individuals, join our private Facebook community or follow me on Instagram. Keep an eye out for our upcoming free webinar and other exciting coaching opportunities we'll be rolling out in the new year.

Connect with Iman:

On Instagram @builtbybalance_iman

Find free weight loss trainings and guides in her private Facebook community HERE

By applying to work with the Built By Balance team of coaches HERE

00:00:00 - Introduction and Holiday Support
00:01:10 - Podcast Overview and Listener Engagement
00:02:05 - Easiest Way to Lose Weight in the New Year
00:03:15 - Client Success Story: Changing Normal
00:04:50 - Starting with Easy Habits
00:06:30 - The Power of Morning Walks
00:07:45 - Improving Sleep and Exercise Routines
00:09:00 - Addressing Mindset and Dietary Habits
00:10:35 - Overcoming Hunger and Comfort with Discomfort
00:12:10 - Mindset Shifts and Avoiding Restriction
00:13:45 - Analyzing Client Progress and Baseline Normals
00:15:20 - Modelling Healthy Normals for Others
00:16:50 - Closing Thoughts and Resources Offered

Welcome to The Mindset Diet, where we dive deep into the journey of self-improvement and well-being. In this episode, we're tackling a topic that resonates with many of us: the art of staying patient on your weight loss journey.

Iman guides you through a thought-provoking discussion on why patience is not just a virtue, but a fundamental tool in achieving sustainable and meaningful results.

Tune in to this episode to empower yourself with the tools you need to cultivate patience, resilience, and a steadfast commitment to your weight loss goals. It's time to embrace the journey and celebrate every step forward. Your path to a healthier, happier you starts right here!

Connect with Iman:

On Instagram @builtbybalance_iman
Find free weight loss trainings and guides in her private Facebook community HERE
By applying to work with the Built By Balance team of coaches HERE

Welcome to this episode of The Mindset Diet!

In this episode of the show, Iman reveals her top 5 insights about weight loss that she learned in 2023.

She discusses:

Taking things one day at a time
Managing stress
How to stay consistent on your journey!

Want to connect?

Follow Iman on Instagram (@builybybalance_iman)

Join our Private FB community HERE

Iman sits down with Sarah and Kenny Lipton, two nutrition coaches who focus on turning average couples into the fittest, healthiest versions of themselves.

Topics discussed:

How Kenny and Sarah met and got into fitness together
How to overcome injuries on your weight loss journey
What to do if your partner isn't supportive of your health journey
What the average person can do to have success on their fitness journey

Connect with us!
Follow Sarah on Instagram (@sarahsl.fit)
Follow Kenny on Instagram (@kenny.lipton)
Follow Iman on Instagram (@builtbybalance_iman)

Join Iman's FB community HERE

Welcome to our mini-series called, "Tough Client Convos". In this series, Iman will tell you about tough conversations she has had with clients and lessons you can learn from them.

In this episode, Iman discusses 3 reasons why you fail to stay consistent on your weight loss journey, and how you can overcome these struggles.

Want to connect?

Follow Iman on Instagram (@builybybalance_iman)
Join our Private FB community HERE

Are you one of those people that gains 5-10 pounds between October and January of the following year?

If so, this is definitely an episode you'll want to listen all the way through.

Coach Iman and Coach Gretchen give their top tips to hack your metabolism and avoid gaining weight this holiday season.

Connect with Iman:

On Instagram @builtbybalance_iman

In her private Facebook community HERE

Are you one of those people that gains 5-10 pounds between October and January of the following year?

If so, this is definitely an episode you'll want to listen all the way through.

Coach Iman and Coach Lindsay give their top tips to hack your mindset and avoid gaining weight this holiday season.

Connect with Iman:
On Instagram @builtbybalance_iman
In her private Facebook community HERE

We all have those days when we are disappointed in a lack of progress.
This is the episode to listen to when you are having one of those days.

Iman goes through 4 questions to ask yourself when you're frustrated about your progress and gives helpful tips and advice.

Connect with Iman:
On Instagram @builtbybalance_iman
On Facebook HERE

Change is hard... But there are ways to make it easier for us!

In today's episode, Iman covers 5 ways to make change suck less.

These mindset shifts can be applied to anything from starting a new weight loss journey to having to move across the country.

Connect with Iman:
On Instagram @builtbybalance_iman
On Facebook HERE

Welcome to another episode of The Mindset Diet! In this episode of the show, Iman reveals what lasting weight loss really boils down to. She discusses what you need to look out for with regards to your mentality around weight loss and reminds you of what it really takes to reach your ultimate goal.

Register for our FREE webinar on How to Avoid Holiday Weight Gain:
https://454cy5pxqwa.typeform.com/holidaywebinar

Want to connect?
Follow Iman on Instagram (@builtbybalance_iman)
CLICK HERE to join our private FB community

Welcome to a new mini-series called, "Tough Client Convos". In this series, Iman will tell you about tough conversations she has had with clients and lessons you can learn from them.

In this episode, Iman discusses what to do when your stress gets so high that your fitness and health get put on the back-burner.

Want to connect?

Follow Iman on Instagram (@builybybalance_iman)
Join our Private FB community HERE

As we learn and grow, we often change our minds!

In this episode, Iman talks about 3 weight-loss-related topics that she has changed her mind about over the past few years.

She discusses:

If hormonal health matters on your weight loss journey
Whether or not you should be taking any supplements
Which is more important - food quality or food quantity?

Want to connect with Iman?
Join our private FB community HERE
Follow Iman on Instagram (@builtbybalance_iman)

Welcome to this episode of The Mindset Diet! In this podcast, Iman discusses 8 fitness/nutrition myths that you still believe. No matter where you are in your journey, this episode will be a great listen.

Join our private Facebook community HERE

CLICK HERE to follow Iman on Instagram

In this episode of The Mindset Diet, Iman shares her take on why you always fall off track on your weight loss journey. She discusses the concept of "shiny object syndrome" and how it holds you back.

Follow Iman on Instagram HERE

CLICK HERE to join our private FB community

In this episode of the show, Iman sits down with coach Jeff Su, a well-established health coach, to talk about what the average person can do to lose weight and improve their health. The two discuss:

Why the average American is overweight
Common mental blocks to successful weight loss
Why going back to "normal life" won't work
The top 3 mistakes people make on their fitness journey

Follow Jeff on Instagram (@firstcalloutfitness)
Follow Iman on Instagram (@builtbybalance_iman)

Sign up for the 21-day Donate to Drop Weight Challenge by clicking HERE

You're eager to lose weight and actually keep it off this time... But what is the first step?
This is exactly what Iman covers in today's episode. She discusses:

The first step to lasting weight loss
Why most diet programs fail you
The exact steps you need to take to lose weight and keep it off

Want to connect with Iman?
Follow her on Instagram @builtbybalance_iman
CLICK HERE to join her private FB community
Schedule a complimentary coaching call with her HERE

Welcome to this week's episode of The Mindset Diet! In this episode, Iman sits down with her client, Amy, who has lost 24 lbs so far since joining the Built by Balance coaching program. The two discuss:

Previous diet programs Amy tried and why they didn't work
Amy's struggles with her mindset around food
How Amy's perspective on her weight loss journey has changed
Amy's advice for anyone trying to lose weight

Want to connect with Iman?

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Welcome back to The Mindset Diet! In this episode, Iman discusses why learning to tolerate discomfort is a key to successfully losing weight and keeping it off.

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In this episode of the show, Iman open's up behind her own mental and physical health struggles as of late. She talks about:

Her recent weight gain
How she talks herself out of an all-or-nothing mindset
How to grow through setbacks

If you'd like to connect with Iman:

CLICK HERE to join her private FB community
Follow her on Instagram @builtbybalance_iman

On today's episode of The Mindset Diet, Iman sits down with Crystal Clardy, a fellow coach who takes a very "No B.S." approach with her clients. The two discuss:

How Crystal went from being overweight and unhealthy to a personal trainer
Crystal's hacks for meal prep
How Crystal stays on track while traveling

Want to connect with us?
Follow Crystal @crystal.caffeine.and.carbs
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Join Iman's private FB community by CLICKING HERE

How many times have you dieted, lost weight, and then... gained all the weight back? In this episode, Iman gives you 4 ways to make sure you don't gain the weight bak this time! She discusses:

How effective certain diet programs are
The importance of setting small goals
Whether or not you should weigh yourself
How to handle tough situations that come up

Want to connect with Iman?
Follow her on Instagram @builtbybalance_iman
Join her private FB community HERE

Ever wonder why you start out your weight loss journey super motivated, but then it just... fades?

In this episode, Iman talks about the psychology behind why you lose motivation on your weight loss journey and how to avoid feeling discouraged.

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In this episode of The Mindset Diet, Iman explores the different reasons why one may become overweight. She talks you through identifying that reason, and what to do about it!

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Join The Female Fat Loss Blueprint Group

In this episode, Iman sits down with her mentor and friend, Coach Rudy Diaz. The two talk about the dos and don'ts of sustainable weight loss. Topics covered:

Rudy journey from anxiety and binge eating to coaching
Mistakes most people make on their fitness journey
Fitness trends that need to die

Want to connect?

Follow Rudy on Instagram (@omf_rudy)
Join Iman's private FB community by CLICKING HERE

In this episode of the show, Iman talks to you about her own experience with cheat meals and whether or not she tells her clients to have them.

Topics covered:

Iman's experience with the binge/restrict mentality
The 3 reasons behind Iman's recommendations regarding cheat meals

Want to connect?
Follow Iman on Instagram @builtbybalance_iman
Join our private FB community by CLICKING HERE

This episode is a heart-warming and inspiring conversation between Iman and one of the clients who completed the Built by Balance coaching program.

What's covered in this conversation:

Megan's initial goals
The mindset changes Megan had to make to be successful
Practical tips on how to reach your goals when you're super busy
The story of how Megan has helped her whole family become healthier

Want to connect with Iman?

CLICK HERE to join her private Facebook community
Follow Iman on Instagram (@builtbybalance_iman)

In this episode of The Mindset Diet, Iman talks you through her personal weight loss journey and how her mindset change helped her lose weight and keep it off.

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Ask Iman your own health/fitness questions HERE.

What do you do if the scale just won't go down? Anyone who has experienced a weight loss plateau knows just how frustrating it can be.

In this episode of the The Mindset Diet, Iman covers:

Mental hacks to keep yourself positive when you hit a plateau
Physical changes to make if when your weight loss stalls

If you want to connect with Iman, CLICK HERE to join her Facebook community.

In this episode, Iman has a conversation with coach Chris Hughes (@rs.coachchris) about how to take care of your health so that you can live long and make meaningful memories with the people you love. The two discuss:

Preventing health issues
The yo-yo dieting cycle
Signs of poor metabolic health

...and so much more!

CLICK HERE to apply for 3 months of free 1:1 coaching with Iman
CLICK HERE to join Iman's private FB community

On this episode of The Mindset Diet, Iman sits down with friend and fellow Coach, Brevin Jandreau (@brevinjandreau) to talk all about how he "accidentally" lost 100lbs.

What's discussed in this episode?

Being the "fat and funny kid"
Binge eating disorder
How to lose weight sustainably

Want to connect with Iman? Join her private FB community by clicking HERE.

Welcome to Episode 30 of The Mindset Diet. In today's episode, Iman discusses:

How stress affects your body
How stress leads to weight gain
Why you're so stressed in the first place
How to cope with stress in a healthy way

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In this week's episode of The Mindset Diet, Iman breaks down all of the different reasons why your scale weight may be up and what to do instead of freaking out.

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Does America's healthcare system actually keep you healthy?

In this episode, Iman gives you her opinion on the state of America's healthcare system and how it is failing so many of us.

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In this episode, Iman is joined by coach Leigh Montgomery, an online nutrition coach who specializes in helping women with Hashimoto's.

Leigh talks all about her health journey and how trauma is linked to health conditions such as autoimmunity.

She also gives practical tips on how to take small steps to take charge of your health and weight loss.

Follow Leigh on Instagram @leighleighmontgomery

Join Iman's private FB community HERE

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In this episode, Iman speaks about a topic that is near and dear to her heart: mental health.

She talks through the various ways a poor diet and lifestyle can cause or contribute to the severity of depression.

CLICK HERE to join Iman's private FB community.

In this episode, Iman sits down with fellow Built by Balance coach, Gretchen to talk about her journey from being over 200 lbs to being a bikini competitor.

They discuss everything, from lifestyle to mindset, that it took for Gretchen to lose weight and create a new identity for herself.

Follow Gretchen on Instagram @inspiredfitchick

CLICK HERE to join Iman's private Facebook community.

Iman sits down with her former client, April, and talks about what it took to get April to stop the cycle of yo-yo dieting, lose 10 lbs, and maintain her goal weight.

CLICK HERE to join the amazing free Facebook community April talks about.

In this episode, Iman gives you 3 pieces of advice she has to repeat over and over to women who she speaks with and works with.

Each piece of advice will help you move closer to your weight loss goal.

Want to connect with Iman? CLICK HERE to join her private FB community.

In this episode, Iman talks all about the many reasons why you could be feeling frustrated on your weight loss journey and what to do about it.

CLICK HERE to register for the 21-day Spring into Shape Challenge.

What is truly the fastest way to lose weight?
In this episode, Iman discuses the quickest path to sustainable weight loss.

CLICK HERE to join Iman's private Facebook community and access free trainings, guides, and more!

In this incredibly emotional episode, Iman sits down with mentor and friend, Nick Ross.

Nick shares the story of how he went from being in the chemo ward to getting on stage for a bodybuilding competition.

CLICK HERE to follow Nick on Instagram.

To join Iman's private FB community, CLICK HERE.

If you try the same tricks to lose weight, and they are just not working, this is the episode for you!

Iman goes over reasons why dieting isn't working for you and what you can do to start seeing results again.

In this episode, Iman chats with Coach Stephanie Fusnik, who is an expert in training women during menopause.

Stephanie talks about myths about menopause and how to go about losing weight when you are in that stage of life.

CLICK HERE to follow Stephanie on Instagram.

CLICK HERE to join Iman's private Facebook community.

In this episode, Iman updates you on what's going on with her gut health journey and her "Flush" diet.

She shares with you important lessons she has learn just a few days into the protocol.

CLICK HERE to connect with Iman via her private Facebook community.

In this episode, Iman discusses a mental shift you need to make if you want your weight loss to be permanent.

If you view your weight loss journey this way, you will be far more likely not only to lose weight, but also to keep it off...

CLICK HERE to watch Iman's training on 3 Ways You Make Weight Loss Harder for Yourself.

In this episode, Iman explores 5 cognitive distortions (illogical ways of thinking) that lead to bad behaviors and weight loss stalls.

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CLICK HERE to connect with Iman via her private FB community.

If you feel completely overwhelmed and don't even know where to start when it comes to losing weight, this episode is for you.

Iman coaches you through exactly what to do if trying to lose weight overwhelms you.

False information and myths can hold you back, but what keep you most stuck are the lies you tell yourself.

In this episode, Iman uncovers the 3 lies you tell yourself on your weight loss journey and how they hold you back.

Want to get 1:1 advice from Iman? CLICK HERE to join her private Facebook community.

In this episode, Iman focuses less on mindset and more on logical ways you can make weight loss easier for yourself.

She discusses structuring your life in a way that makes fat loss simple.
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In this episode, Iman has a deep conversation with Chase Smith.

Chase is a nutrition coach who had an amazing physical transformation where he lost over 100 lbs.

He opens up about what he struggled with and worked through on his journey.

CLICK HERE to follow Chase on Instagram.

In this episode, Iman walks you through what to do when you screw up on your fitness journey.

She discusses ditching the all-or-nothing mentality and moving forward from failures.

CLICK HERE to join The Female Fat Loss Blueprint Facebook community.

In this episode, Iman coaches you through how to fix your relationship with food and why it is absolutely essential for you to work on it if you want to see sustainable weight loss results.

In this episode, Iman talks to Coach Jared Hamilton (@realjaredhamilton) about the concept of dieting from the inside out.

Jared lays out exactly what you need to do to get your mindset ready for sustainable weight loss.

If you enjoyed this episode of the podcast, make sure to share it and tag Iman (@builtbybalance_iman) and Jared (@realjaredhamilton)

We've talked a lot about what notto do on your weight loss journey. In this episode, Iman breaks down some of the key mindset shifts you need to make to set yourself for a successful fat loss phase.

In this episode, Iman talks you through breaking out of the cycle of self-sabotage so you can start making progress on your journey once again.

In this episode, Iman discusses one of the most important mental shifts you must make on your weight loss journey if your goal is to see sustainable results.

Iman gets very personal about her struggles with body image and coaches you through what to do when you feel fat or uncomfortable in your body.

In this episode, Iman breaks down what it actually takes to lose weight and keep it off.

She discusses the "3 P's" of weight loss and what to avoid doing if you want long-term success on your weight loss journey.

On this episode, Iman reveals the single belief that is keeping you stuck, unhealthy, and overweight.

The REAL reason you're not losing weight is not what you think it is.

In this episode, Iman opens and tells you about her own personal fitness journey and her struggles with her weight, body image, and mindset.

She also reveals the real reason you are not losing weight and tells you what you actually need to do if you want to lose weight and keep it off for good.