the butter dish with Heidi Bollard and Natalie DuLaney of butter your macros

We're revealing 10 things that we learned the hard way in hopes that it'll make your life and fitness journey EASIER. Sure there are things that we can't expedite aha's for you- but if this list even gives you things to think about, we've started that train for you. Also if you're reading this- we super appreciate you listening to this podcast. XOXO Heidi and Natalie Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

We're diving into delicate territory with an episode with Coach Lo and her story of alcoholism and how it impacted motherhood and her health and her journey to recovery. Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

Most people can lose the weight but KEEPING IT OFF is arguably harder. Today we're excited to chat with our long time friend Coach Lindsey Mathews @trainerlindsey ALL ABOUT MAINTENANCE We cover 5 things that are keeping you from being successful in this phase Our own maintenance struggles and stories and more! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

Excited to chat with the darling Brittany Powell @brittpowellfit all about giving our food and fitness relationship context- from your childhood to your surroundings it impacts so much more than you can imagine! Can't wait to see how you all relate to Your parents Culture Identity Future Diet culture And more! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

Hey GUYS! It's been awhile- we took a break and are back with some fresh new guests and episodes for you. What better way to kick of 2024 than with our fave Jordan Lips. In this episode life update changing your expectations rewriting your capacity your identity expanded and more thought provoking discussion! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

Wish you could fast forward to the best version of yourself? In this super fun and insightful episode we go over the most cherished changes that our fitness evolutions have brought to us. It's everything we wish we could give you without the work in one episode... but in hopes that you'll see that not only are these things possible- they're waiting for you. We cover being ok when we're uncomfortable letting go of judgment being gentle with imperfections living in an AND world being stronger than you think more compassion AND SO MUCH MORE! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

If I have one, I have to eat them all. I have no control. Once I start I can't stop. It ruins my day. I can't have them around or I'll binge. When being around treats is HARD- we create a lot of rules for ourselves in an effort to keep us "safe". Ironically we don't feel "safe" around them- which can create a lot of noise and judgment about the things we WANT to eat but don't feel like we CAN. Join us as we deep dive into your stressful thoughts around treats! (this episode was originally featured as episode 52 of the butter dish) Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

Obsessed with this chat with Shawna Norton @competitivefemaletraining ALL about being and becoming strong women no matter how old you are. If you have a body, you are an athlete. Can you imagine if you treated yourself as such? We chat about why strength training and how to get started if you're new things that need to be normalized increasing PRS/push ups/pull ups recovery and priorities and more! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

Do you know WHAT an eating disorder is? What are your beliefs about them? Have you heard of orthorexia? We had such a great conversation with Anika Roy of @beating.disordered.eating all about eating disorders... and it might not be what you think! We chat about her story with orthorexia the stupid BMI chart nutrition behaviors genetics eyes on your own plate unhealthy relationships with food obsession vs healthy weight loss and more! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

We had such a great time talking to Coach Gaya @being.lady.gaya about all things evolution... in fitness and in health (should be a new marriage line right?) Some of the things we chat about macro coaching magical weight loss numbers superstitious food beliefs well meaning family members cultural challenges age results as we evolve and more! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

Guys we're so thrilled about this episode with the brilliant Michael Ulloa (he also has a super smooth accent to make the listening even more fun). We talk about all sexy and not sexy parts of your evolving fitness journey! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

We're joined again by Mikayla Coley chatting once again about body love! It's and ever evolving thing- and thank heavens- since most of us our default setting is "I hate my body." Through teens, adulthood, motherhood, and later in life- our bodies will evolve and so will we. Some of the things we chat about misconceptions of body image improving your body image post partum pictures WHY DO I FEEL THIS WAY I THOUGHT I LOOKED BETTER and more! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

Today we talk about Ozempic, Wegovy, and other weight loss drugs with Jordan Lips @jordanlipsfitness! Since we started coaching there hasn't been a movement quite like this one- and while we remember Fen-Phen, HCG shots, and of course Dexatrim- this is new and changing the weight loss scene! Whether you're wrestling with the idea of taking them or can't wait to try them- we have a live candid chat about what they are and our thoughts around them! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

Real time talk with our friend Coach Amber Brueseke @biceps.after.babies ALL about our fitness expectations. Can we GET what we want? Is it realistic? How do I get where I want to be? Is it sustainable? Do I have the genetic potential? How is my work ethic? And more! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

We've got a coaching mentorship coming out in a couple of months that some of you have heard about! In this episode we chat about how the idea came about, what kind of community we hope to cultivate, a little bit about the structure and what the overall experience will be like. We will be having a more in depth breakdown that includes pricing and a more concrete breakdown of what to expect but as the title states, this is a little teaser! Enjoy! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

Our pre and post baby bodies- it's a topic that can't escape mothers- and we're stoked to talk to new mama Ocean Trail all about it. Whether it's the joys and struggles of life before and after- we talk candidly about ALL THE THINGS. Some of our jam packed episode -bounce back culture -expectations -"pre pregnancy" jeans and all that BS - what's realistic after having kids -weight gain -tracking macros during pregnancy and nursing -your fitness journey AFTER birth and kids -being GOOD to yourself and more! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

Experiencing setbacks are part of our journey that NO ONE LIKES. But believe it or not we have a lot more control over how things hit and how we react- perhaps more than we want to be responsible for! We chat today in a spur of the moment podcast (love these) about a recent injury that put our boy JL in a negative space- and how we all deal with them and the ways around supporting yourself through them! And more. Of course. Always more. Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

Quick episode with Jordan Lips @jordanlipsfitness about some current thoughts about social media, influencers, and how to sift through it all. Navigating this space can be TRICKY- and information overload real! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

Is it discipline or disordered? Is it motivating or toxic? Are you striving for excellence or are you a perfectionist? Today we dive in with Coach Marci Nevin @marcinevin all about the GREAT SHIFT that your fitness journey will see. As you evolve over the years, challenging your old beliefs and your new ones and the person you once were and hope to be is what evolution is all about. We also chat some of the frustrations with polarizing social media and how our coaching has evolved over time! And MORE! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com

Today we're chatting with Coach Ruth Maleski ALL about body composition changes! From cutting to maintenance to build phases- we go over each and the ins and outs- physically and mentally! Where to find us Instagram @butteryourmacros The Internet www.butteryourmacros.com Twitter @whatsupbutters TikTok @whatsupbutters Inbox hello@butteryourmacros.com