LabFit Podcast: Recent Episodes
Marja Chow
Welcome to The LabFit Podcast, the ultimate show for High-Performing Humans looking to Optimize their Health, starting from the inside out!
Join Holistic Nutritionist Marja Chow each week as we dive into top nutritional strategies and tools, including functional lab testing, movement, and biohacking. Discover how to boost your confidence, elevate your fitness, and enhance your mindset.
Get ready to take inspired action and overcome the obstacles standing between you and your most optimized self!
In this Episode we are going to discuss why eating a whole foods diet just isn't enough to have optimized Health!
In this episode we will discuss:
- Depleted Soil Quality
- Bioavailability Issues
- Individual Nutrient Needs
And the steps you can take to THRIVE just not Survive!
Are we connected on Instagram!? I love to hear from you all! me a DM on instagram @marjachow and let me know what your thoughts are on this episode and if you want the journal prompt send me a DM on instagram!
Are you stuck on the Wellness Cycle of Confusion? Listen, I was stuck on this cycle for 6-8 months and I didn't even realized it! In this episode I will go over the 5 key ingredients to get off this vicious cycle, so that you can expedite your results and reach peak performance!
Listen to the Episode #69 The Power of GI-Map
Join the Waitlist for LabFit Nutrition Here and be the first to know when we will be accepting new clients!
Are we connected on Instagram!? I love to hear from you all! Send me a DM on instagram @marjachow and let me know what your thoughts are on this episode?
Haven’t left a review yet? All you have to do is click here to leave it!
This week's episode we talk all about GLUTEN! And if you are not following a gluten free diet, this is your sign to GIVE IT UP! I promise your health is SO much better on the other side of it!
In the episode we go over:
- What exactly it is
- Glyphosate and Gluten
- How it affects our gut and zaps our energy!
Listen to the Episode #69 The Power of GI-Map
Are we connected on Instagram!? I love to hear from you all! Send me a DM on instagram @marjachow and let me know what your thoughts are on this episode?
Join the Waitlist for LabFit Nutrition Here and be the first to know when we will be accepting new clients!
Haven’t left a review yet? All you have to do is click here to leave it!
This week's episode we talk 3 tips you can apply into your life to be your most productive self! In this episode we go over:
- The best thing to do when waking up
- How Boundaries are necessary with technology
- Sleep and the Hormones: Cortisol and DHEA
Listen to Episode #9 Why Your Morning Routine Matters
Join the Waitlist for LabFit Nutrition Here and be the first to know when we will be accepting new clients!
Are we connected on Instagram!? I love to hear from you all! Send me a DM on instagram @marjachow and let me know what your thoughts are on this episode?
Haven’t left a review yet? All you have to do is click here to leave it!
This week's episode we talk about the lab test the GI-Map. This is a lab I will be able to run with clients in september! After going over the lab results in great detail - there are so many healing opportunities in my body that I would be unaware of without having this data.
In the episode we go over:
- Good Bacteria (commensal bacteria)
- Bad Bacteria (opportunistic bacteria)
- Bacteria in the stomach (h-pylori)
- Stomach acid
- Other intestinal markers
Join the Waitlist for LabFit Nutrition Here and be the first to know when we will be accepting new clients!
Are we connected on Instagram!? I love to hear from you all! Send me a DM on instagram @marjachow and let me know what your thoughts are on this episode?
Haven’t left a review yet? All you have to do is click here to leave it!
Hello Gorgeous! This week's episode we are talking about the importance of you having a customized nutrition plan. There are 5 key factors you must incorporate and understand to get your body working for you, and to design a lifestyle that you enjoy but is also effective!
If this episode resonated with you, I love, love, love hearing for you guys!
Send me a DM over on instagram @marjachow with the word 'RESULTS 2022' if you are ready to start seeing changes in the mirror quicker!
Haven’t left a review yet? All you have to do is click here to leave it!
If you are wanting to get started on your Fat Fuelled Journey you can download my Free meal plan HERE!
Hello Beautiful! This week's episode we are going to dive deep and get clear if you are putting your needs last? Women point blank are superheros! We wear so many hats and have so many roles! What often can happen is, our nutrition and fitness goals get pushed to the backburner as we put everyone and everything before our health!
Send me a DM over on instagram @marjachow with the word GUIDE to on 6 Secrets about your digestion your family doctor WON"T Know!
Haven’t left a review yet? All you have to do is click here to leave it!
Check out EPISODE #16 The problem with eating out at Restaurants
If you are wanting to get started on your Fat Fuelled Journey you can download my Free meal plan HERE!
In this week's episode we discuss 3 Healthy Foods that may be causing you to Bloat, Burp or effect your Bowels!
In this episode we go over:
- What are FODMAPS
- Why the health of you small intestine is key
- Think of your small intestine as a "washing machine" and certain food as trench coat for this episode!
Send me a DM over on instagram @marjachow with the word FODMAP and I will send you the List!
Haven’t left a review yet? All you have to do is click here to leave it!
Check out EPISODE #3 The Sleep Weight Loss Connection!
If you are wanting to get started on your Fat Fuelled Journey you can download my Free meal plan HERE!
In this week's episode we discuss the 3 Principles You MUST live by for success and lasting results!
In this episode we go over:
- How the language you use affects your subconscious mind
- What failure means
- When this student is ready, the teacher will appear
I would love to know your thoughts about this episode!
Send me a DM over on instagram @marjachow or take a screen shot of this episode and tag me on instagram story - let me know your biggest take away from this episode!
Haven’t left a review yet? All you have to do is click here to leave it!
Check out EPISODE #36 On the Language you use
If you are wanting to get started on your Fat Fuelled Journey you can download my Free meal plan HERE!
Hello Beautiful and in this week's episode we are going to discuss the problems with not making a customized nutrition plan that is specific to YOU!
In this episode we go over:
- The phases of weight loss based on your metabolism
- Why tracking your food will help get you clear on the proper steps to take
- Why rebuilding your metabolism is fundamental for lasting results
I would love to know your thoughts about this episode!
Send me a DM over on instagram @marjachow or take a screen shot of this episode and tag me on instagram story - let me know your biggest take away from this episode!
If you want to go over your nutrition and health goals and see if becoming a fat fuelled female is the right fit for you, Book a Complimentary Consultation HERE!
Haven’t left a review yet? All you have to do is click here to leave it!
If you are wanting to get started on your Fat Fuelled Journey you can download my Free meal plan HERE!
Hello Gorgeous! In today's episode we are going to talk about being an Optimistic but Struggling Dieter! I was a stuck on this cycle for over a decade. We will go over how to determine if you are making these same mistakes and how to prevent you from falling into this trap!
How I got off this cycle and how I get my clients to get off this cycle for good!
I would love to know what you thought about this episode!
Send me a DM over on instagram @marjachow or take a screen shot and tag me on instagram stories!
Haven’t left a review yet? All you have to do is click here to leave it!
If you are wanting to get started on your Fat Fuelled Journey you can download my Free meal plan: https://www.fatfuelledfemale.com
Today's episode we discuss 3 Reasons why you may have intense sugar cravings! As well as:
- Sugar and Dopamine
- Gut Bacteria
- Blood Sugar dysregulation and cortisol
Listen to EP#37 Gut Health for the Glow
Learn more about the Course Gut Health Glow!
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
Today's episode we discuss trying to be perfect
- 2 Very important questions to ask yourself
- Figuring out your nutritional baseline
- What are your non negotiables when it comes to nutrition
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
Today's episode we go over Carb MYTHS!
- Why carb heavy breakfast drains your energy
- How Nutrition Dogma needs to be change
- Why reducing insulin secretion is key
- Are you eating 70% carbs?
- Carbs are not an essential macronutrient
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
Today's episode we discuss why eating 6-8 meals a day won't help you with your weight loss goals and how it affects a very important hormone.
In the episode we discuss
- Fasting and its main benefits
- Human Growth Hormone
- Is breakfast the most important meal of the day and what should you eat?
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
Today's episode we discuss the TRUTH about your Metabolism!
We go the 3 key fundamentals for lasting health and successful weight loss:
- Metabolic adaptation
- Metabolic flexibility
- Your Body's set point
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
In this episode we go into further detail about Gut Health and discuss FAQ about the course Gut Health Glow/
In this episode we discuss:
- Why gut health is fundamental for optimal health
- SCFA what are they?
- Is fibre what you need?
To Join Gut Health Glow Click Here
USE Promo code GLOW111 (to save $111 on investment) Valid until September 8th for loyal podcast listeners!
Today's episode we discuss the ONE word you MUST remove from you vocabulary to get the results in life, that you deserve and desire!
We also go over 3 keys tips that you can apply into your life to push the needle and get you taking massive action!
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
Sign up for Bye-Bye Bloating Master class for August 18th! below:
www.fatfuelledfemale.com/bloating
In today's episode we go over how Gut Health effects:
- Your immune system, absorption of food and your MOOD!
- The 5 mistakes people make when it comes to supporting your gut
- How doing the wrong things can negatively impacting your health
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan Here!
Today's episode we go over a case study of a past client named Jane. In this episode we discuss:
- What stomach acids role in the body is
- Is too much stomach acid really the problem?
- How alcohol negatively impacts all systems in the body
- The steps we had to take in order for Jane to rebuild her health and lose 30lbs.
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
Today's episode we discuss how to shift your mindset to have longterm success with your weight loss goals.
- Whys it's essential you enjoy the process not primarily focus on the outcome
- Are you guilty of comparisonitis?
- What does it mean when someone says they don't see results "fast enough"
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
EP#17 Are your workouts preventing your fat loss goals?
Today's episode we discuss how to deal with criticism, haters and troll!
- Whys it's important to lead with love
- What is means when someone spreads hate
- Why Reframing experiences is Key
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
Today's episode we discuss why Kale isn't as healthy as you may think!
- What is oxalic acid
- Why Kale isn't a superfood
- What Mother natures multivitamin is
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
Today's episode we discuss where FEAR comes from and how to stop self sabotaging!
- What causes self sabotage
- Your relationship with Time
- How to find gratitude and beauty in the smallest things
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
Today's episode we discuss how the language you use reflects our reality
- Phrases to use to reframe the word "cheating"
- What are weasel words?
- Prioritizing your goal and whats important to YOU
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
Today's episode we discuss removing these 3 Foods that are wrecking your health!
- How these foods negatively impact your mind and body
- Steps to take to become an educated consumer
- How this hazardous food effects your gut health
Connect with Marja:
Listen to EP#16 The Problem with Eating at Restaurants
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In this episode we have Dating, Relationship & Life Coach, Shana Chow on the show! Where she shares her story about her past eating disorders, body dysmorphia, and how a toxic relationship paved the wave, to turn her pain into purpose.
In this episode we discuss:
- The influence social media has on women's appearances
- How our internal wiring manifest into our reality
- Stopping the negative self talk and patterns
Connect with Shana Chow:
Shana Chow Follow on TikTok Here!
Shana's Group Coaching Date For Success!
Shana Chow 1-1 coaching shanachow.com
Crypto Lab Crash Course Learn More Here!
In today's episode we talk about Forgiveness an how it is the secret to REAL Happiness. It's very easy for many people to hold onto anger or resentment from unfortunate and painful situations or circumstances that have happened in our lives.
When we do this we anchor ourselves to the past and don't allow ourselves to truly grow. Listen to this episode if you a require a reminder that you have the power to change the meaning of your story.
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan Here!
In today's episode we discuss the 5 Biggest Mistakes Marja made back in 2016 when beginning her ketogenic journey
In this episode, we discuss:
- How ridged rules around food create diet culture
- Stop aiming for 100% "perfection"
- One variable at a time is KEY for success!
- Incorporate small changes that don't feel hard!
Connect with Marja:
Listen to EP#8 Should you Track your Food?
Listen to EP#5 Stop Giving your Power away to the Scale
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In today's episode we discuss how saying you don't have "time" to improve your health needs to be slashed from your vocabulary!
In this episode, we discuss:
- the 40% rule
- How you are either getting better or getting worse
- 3 top tips to MAKE more time for YOU
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In today's episode we discuss if eating carbohydrates is essential!?
In this episode, we discuss:
- What "essential means in the body"
- If there are essential carbohydrates?
- How amino acids and fats are different then carbs
- How your Gut Health is specific to YOU
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In today's episode we discuss the Weight Loss Circle of Frustration. How it starts, sign to see if you are on it and what to do to get off of it!
In this episode, we discuss:
- 3 Actionable steps you can take to make positive changes with your nutrition
- How to stop being a struggling but optimistic dieter so that you can have results that last
- Do you want fast results or do you want result that last?
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In today's episode we discuss how a Ketogenic Lifestyle aloud me to overcome my lifelong battle with negative body image and disordered eating
In this episode, we discuss:
- The difference between eating disorders and disordered eating
- How Marja began dieting at age 13 and the impact it had on her as a teenager and young adult
- How Keto was the vehicle that got Marja to stop dieting but how she had to go deeper within herself to create a lifestyle that was true to her
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In today's episode we discuss how eating well is the GREATEST form of self respect!
In this episode, we discuss:
- The difference between diet culture and removing suspect foods
- Thoughts on Labeling food as "Good or Bad"
- How nutrition intervention is required for our future generation
- It's time to disrupt the old way of thinking with nutrition
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In today's episode we discuss if you are living in victim hood or taking responsibility for your life
In this episode, we discuss:
- Examining the 2 voices inside your head
- How to distinguish between the Ego compared to the Higher self
- Why people live in victim hood and the benefits they get
- How Taking Responsibility FREES you
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In today's episode we discuss the 2 hormones which effect weight loss
In this episode, we discuss:
- The hormone insulin & cortisol
- Lake energy over ocean energy
- The problem with being a sugar burner
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In today's episode we discuss are your workouts preventing your Fat Loss Goals and the 5 tops tips when it comes to exercise!
In this episode, we discuss:
- Difference between physical activity and exercise
- How shorter workout may be beneficial for you
- Resistance training is key for changing body composition
- How CRAPPY workouts are the most important
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In today's episode we go over the number 1 problem with eating out at Restaurants and the key steps to take when ordering your meals.
In this episode, we discuss:
- Marja's Deeper purpose with nutrition
- How its not always about diet culture
- How eating well is a form of self respect
- 5 Key tips when dining out
- The 1 supplement to take after meals at a Restaurant
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In today's episode we discuss why Eating low Fat is the old way of thinking to keep the pounds off!
In this episode, we discuss:
- Why Being Metabolically Flexible is the missing switch
- How to become Metabolically Flexible
- How to connect and trust your body again!
Download Grocery Shopping list Here!
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In today's episode we go over what a Mean Girl IS and if you are a Mean Girl?
In this episode, we discuss:
- Are you stuck in the same patter with your health & weight loss
- How to change limiting beliefs
- How reframing past experiences is key
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In today's episode we go over the 3 Mistakes women make with Weight Loss so that you don't have to make the same!
In this episode, we discuss:
- How women get stuck on the weight loss circle of frustration
- How to find your carb tolerance
- What if keto isn't working for you?
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In today's episode we are talking about why constantly cutting calories only sets you up to fail with your health and weight loss journey.
In this episode, we discuss:
- Why eating less effects your metabolism
- What Healthy weight loss looks like
- How fuelling your body with enough food is FUNDAMENTAL
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Join Private Facebook Group Here!
Free meal plan: https://www.fatfuelledfemale.com
In today's episode we are talking about why It's important to have low expectations when it comes to your nutrition, fitness and health journey!
In this episode, we discuss:
- Having high expectations can actually hurt your progress
- What you should actually be focusing on
- Why it is the compound effect that matters
- Giving energy you give to love ones, to YOURSELF
Connect with Marja:
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
In this episode Marja reads an old blog post for wrote in 2016
In this episode, we discuss:
- Journaling as a mini archive
- Doing Brain Dumps
- Reflecting on your timeline
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
In this episode Marja will go over 5 tips on how to to create a productive morning routine!
In this episode, we discuss:
- 5 actionable steps to have a better morning
- Is social media helping you or hindering you?
- What is the first thing you should put into your body when waking up
- Creating an "I AM" statement
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
In this episode Marja will go over 5 points you should consider when it comes to tracking your food on an app like my fitness pal
In this episode, we discuss:
- Looking at tracking as a tool in your tool box
- The benefits of tracking
- How long you should track your food
- Questions to ask yourself when it comes to tracking
Connect with Marja: Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
In this episode Marja will go what it means to be a Fat Fuelled Female!
In this episode, we discuss:
- The 3 Phases of weight loss
- Missing phase 3 is the mistake most women make!
- The Pillars of the Triple F Method
- How to get results that last!
Join this intake for the Fat Fuelled Female Method starting February 5th!
https://www.fatfuelledfemale.com/join-now
Connect with Marja:
Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
In this episode Marja will go over 5 tips to improve your digestive capacity and remove the bloat!
In this episode, we discuss:
- How to strengthen digestion
- Why stomach acid is important
- Different types of probiotics
- What foods to remove from your nutrition to help support yor body
Connect with Marja:
Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com
In this episode Marja will discuss why it's important to reframe the relationship your have with the scale to have lasting results and a healthy outlook on your goals
In this episode, we discuss:
- What the scale doesn't measure
- Other ways to track progress
- How often you should weigh yourself
Connect with Marja:
Join the FREE 5 Day Keto Challenge Starting January 17th 2022!
https://www.marjachow.com/5-day-challenge/
Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com/
In this episode Marja will discuss 5 points with actions and perspectives that will be beneficial for you to consider when setting new goals for 2022. Plus how to deal with judgement and criticism from family members and friends.
In this episode, we discuss:
- What to do when friends and family don't support you
- How comparison and jealousy is giving your personal power away
- Having an abundant mindset is key
Connect with Marja:
Join the FREE 5 Day Keto Challenge Starting January 17th 2022!
https://www.marjachow.com/5-day-challenge/
Instagram @marjachow
TikTok @fatfuelledfemale
Free meal plan: https://www.fatfuelledfemale.com/
In this episode Marja will discuss the sleep and weight loss connection and how sleep is just as important as nutrition and exercise.
In this episode, we discuss:
- 10 actionable steps to improve sleep
- How sleep effects hormones
- The 2 hormones cortisol and leptin which can effect weight loss
Connect with Marja: Instagram @marjachow
Free meal plan: https://www.fatfuelledfemale.com
Find out your sleep chronotype take the quiz https://thepowerofwhenquiz.com
Find out more about the oura ring https://ouraring.com
In this episode Marja will discuss the top 3 keto misconceptions may people have about the ketogenic lifestyle. And how these misconceptions may be preventing you from entering into the keto world!
In this episode, we discuss:
- 3 keto misconceptions
- How comparing yourself to others only hinders your progress
- Fasting when should you do it?
- How to approach keto to make to an effective lifestyle change
Connect with Marja:
Instagram @marjachow
Free meal plan: https://www.fatfuelledfemale.com/
Welcome to the Fat Fuelled Female podcast! Today we are talking about why I started this podcast, what to expect from the show and how you can get the most out of these episodes! I will also go over my back story with chronic dieting and how a ketogenic lifestyle transformed my life and got me free from yo-yo dieting.
In this episode, we discuss:
- What to expect out of the Fat Fuelled Female Podcast
- When new episodes will be released
- Who Marja Chow is and her back story with chronic dieting
- How becoming ketogenic gave Marja her life back
- The importance of not letting your past predict your future
Connect with Marja:
Instagram @marjachow
Free meal plan: https://www.fatfuelledfemale.com/