Filter Free Friday

Getting in the best shape of your life doesn’t get easier with age—but it’s absolutely possible. In this episode, Britany breaks down why building muscle may be the missing piece for women trying to lose fat, improve their metabolism and get in shape after 30, 40 and beyond.
Britany covers why strength training and muscle growth should come before more cardio or cutting calories, plus how progressive overload, protein, daily steps, sleep and stress can help you build muscle, lose body fat and feel stronger at any age.
She discusses:
Why hormones and menopause aren't the only things making getting in shape harder as we age
Why adding more exercise and cardio isn't always the answer
Why losing fat isn't the best starting point and why building muscle first can put you in a better position to lose fat later
What strength training actually needs to look like if your goal is building muscle
Simple ways to increase your steps and daily movement without adding another workout
Why protein matters for both building muscle and preserving it while losing fat
The overlooked role sleep and stress play in your results
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Can you run and strength train at the same time without sacrificing your progress? 
In this episode, Britany breaks down how to balance running and gym workouts, whether your goal is to become a better runner, build muscle, or do a little bit of both.
Britany covers the biggest mistakes runners make with strength training, why running alone won’t build muscle, how slow runs and interval training can help you run faster, and how many strength workouts runners actually need. Plus, she explains how to prevent overtraining, burnout and injury!
Click HERE for a 7-day free trial of Britany's Ignite Running program on the Sweat app.
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Wondering what supplements you actually need and which are a waste of your money?
Whether you're trying to lose fat, build muscle, or simply get healthier, this episode answers the most common questions about protein powder, creatine, electrolytes and hydration powders, pre-workout, BCAAs and fat burners (and GLP-1 medications while we're at it!)
Britany discusses what works, what doesn't, and why supplements should support (not replace) the fundamentals of good nutrition and strength training.
She explains how to choose reputable brands, how to take supplements for more efficacy and least digestive distress, and simplifies the process.
In This Episode
 Is protein powder actually necessary? 
 Whey protein vs soy protein vs collagen protein (and all the other popular kinds too!) - which is best? 
 How and when to take creatine? Does creatine damage the kidneys and cause bloating?
 Do electrolyte drinks and hydration powders really work? 
 Are BCAAs and pre-workout really worth it? 
 Will fat burners speed up my weight loss journey?
 Where GLP-1 medications fit into a healthy lifestyle 
 How to choose safe, high-quality supplements 
 Which supplements are actually worth buying
ENTER THE GIVEAWAY (US-residents only)
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If you know what you should be eating for a healthy lifestyle, but aren't sure how to stay consistent, meal prep, manage your meals AND your kids' meals... this is the episode for you.
In part 3 of the Nutrition For Real Life series, Britany answers the most common nutrition questions from listeners, including how to lose weight without tracking calories, manage cravings, meal prep with a busy schedule, navigate family meals, overcome fat loss plateaus, and enjoy treats without sabotaging progress.
In This Episode
 How to lose weight without counting calories or tracking macros 
 Why you're always hungry (and how to fix it) 
 How to stop late-night snacking and manage cravings 
 Easy meal prep tips for busy women 
 Simple ways to eat more protein and vegetables 
 How to eat healthy with picky kids or a partner who isn't on board 
 What to do when fat loss plateaus 
 How to enjoy vacations, desserts, and social events while still reaching your goals
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If you've ever wondered whether carbs are actually bad, how much protein you really need, or why you're constantly hungry despite trying to "eat healthy," this episode is for you.
In Part 2 of the Nutrition for Real Life series, Britany breaks down the real role of protein, carbs, and fat and why protein is the one nutrient most women need more of. You'll learn how your nutrition should change based on your goal, whether that's fat loss, muscle gain, or simply feeling healthier and stronger as you age. 
In This Episode We Discuss:
Why most women aren't eating enough protein 
The truth about protein, carbs, fat, and fiber
How to eat for fat loss, muscle gain, or maintenance 
How to improve your nutrition without tracking macros or counting calories
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