The Burns Fitness Podcast

Stephanie Burns

Welcome to the Burns Fitness Podcast! I’m Stephanie Burns, a personal trainer and weight loss coach with a passion for helping people reach their health goals sustainably – no quick fixes, no extremes, just progress over perfection. In each episode, we dive into practical tips, science-backed insights, and real-talk about the journey to better health, all geared toward making healthy living a lasting part of your life. Join me and let’s work together toward a balanced, stronger, and healthier you – one small, steady step at a time.

  1. 09/05/2025

    All Things Fall Round: What You Need To Know

    This week’s episode is really a members-only deep dive — it’s designed for those of you who are part of the Fall 2025 Round and more specifically a crash course for those of you who are new. If you’re not in this round, it may not feel as relevant, but for my current crew, this is your guide to everything we’re about to dive into together. I’ll walk you through how the app works, what weekly accountability looks like, and what you can expect from me as your coach. There are a lot of options and resources I provide, but in this pre-round week the goal is simple: to figure out the sweet spot that works for you. That might mean keeping it foundational — just focusing on accountability and using the app — or it might mean layering on extra challenges if you feel they’ll motivate you and help keep you on track. From there, I break down the optional challenges — the Biggest Loser Challenge and the Fitness Challenge — so you can decide what fits your journey best. I also touch on the strength program and how to make it work no matter your current fitness level. My hope with this episode is to help you feel prepared, confident, and excited heading into the Fall Round. Whether you’re keeping it simple or going all in, this will give you clarity on how to approach the next 10 weeks in a way that feels doable and motivating for YOU.

    59 min

  2. 06/05/2025

    10 Things I Learned By Cutting Out All Junk Food For 2.5 Months

    I didn’t plan to go extreme. But after feeling a bit off, noticing my weight creeping past my usual “comfort zone,” and finding myself a little too cozy with daily treats, I knew I needed a reset. And nothing fuels me more than a challenge (as you guys all know).   So I made a bet—with my husband, with myself—and cut out junk food for 2.5 months. No chips, no chocolate, no takeout, no fluffy in-between “moderation” zones. Just clear lines, real food, and a whole lot of reflection.   This episode isn’t about rules or restriction—it’s about what actually happens when you press pause on the ultra-processed stuff and pay attention. I’m sharing what surprised me, what helped, what was hard and what I’ll be carrying forward now that it’s done.  If you’ve been feeling stuck, a little blah, or like you’re just drifting out of alignment with your goals—this one’s for you.

    51 min

  3. 05/22/2025

    Debunking Nutrition Myths. Inflammation 101: What It Is, What It Isn’t, and What You Can Do.

    You’ve probably heard that inflammation is the root of all disease—or maybe you’ve seen those posts telling you to cut out “inflammatory foods” like gluten, dairy, or sugar. But what if we’ve been getting it wrong?   In today’s episode, I’m unpacking one of the most overused and misunderstood terms in the wellness world: inflammation. We’re talking about what it actually is, when it’s helpful, when it becomes a problem, and what role nutrition really plays in all of this.   I’ll also share some of the most common myths floating around online—like whether seed oils are the enemy, if sugar is really to blame, and why those trendy food sensitivity tests might not be telling you what you think.   If you’ve ever felt confused or overwhelmed by conflicting health advice about inflammation, this episode is going to give you some clarity (and a little peace of mind). Here’s a sneak peek of what we’ll get into: • What inflammation actually does in the body • Why “inflammatory foods” lists are often misleading • The real lifestyle factors that may be fueling inflammation • How perimenopause and menopause tie into the picture • And what practical steps you can take to feel better and support your body This isn’t about fear or food rules—it’s about understanding what’s real, what’s hype, and what actually helps.

    51 min

  4. 05/15/2025

    Debunking Nutrition Myths. The Nutrient Gap: What You’re Missing & What to Eat About It

    Hey friends — today’s episode is a big one. We’re digging into something that impacts literally everyone — the silent nutrition gaps that so many of us don’t even know we have. I’m walking you through 9 essential nutrients that most people aren’t getting enough of — and no, this isn’t about fear-mongering or needing a cupboard full of supplements. It’s about awareness. Because once you know what you might be missing, you can start making smarter, simpler choices that actually support your energy, your mood, and your long-term health. And here’s the cool part — I’m also sharing 10 everyday “superfoods” that can help you naturally fill those gaps. No powders, no magic pills — just real food with real benefits.We’ll talk about what nutrient-rich eating actually looks like, why it matters so much more than just hitting a calorie goal, and how to make it doable in real life — even if you’re busy, tired, or not a huge fan of veggies. If you’ve ever felt low energy, struggled with cravings, or just wanted to eat a little better but didn’t know where to start — this one’s for you.Let’s talk about what your body’s really craving — and how to give it more of that, one simple choice at a time.

    1h 4m

  5. 05/01/2025

    Debunking Nutrition Myths. Supplements Unmasked: Creatine, BCAAs & Pre-Workout.

    In this episode, we dive into three of the most popular — and misunderstood — supplements in the fitness world: creatine, BCAAs, and pre-workout. Whether you’ve been taking these for years or you’ve just wondered if you should, I break down what each does in the body, how they’re used, and what the science says about their effectiveness and safety. Are they necessary? Are there risks? And what do real studies, not influencers, actually reveal? Let’s separate the facts from the fads so you can make informed choices about your supplements.   What You’ll Learn: • Why creatine might be the most underrated supplement for women (hint: it’s not just for muscle).  • The surprising truth about BCAAs — and why your wallet might thank you for skipping them. • Why pre-workouts can backfire over time — and what to watch for. • The scientific consensus on all these products By the end of this episode, you’ll have the clarity and confidence to decide which supplements (if any) truly support your fitness goals — and which ones you can leave on the shelf.

    57 min

  6. 04/24/2025

    Debunking Nutrition Myths. Is Fruit Making You Fat?

    Is fruit making you fat? Should you be cutting back on bananas, berries, or apples just because they contain sugar? If you’ve ever been told to avoid fruit on keto, carnivore, or just in the name of “eating clean,” this episode is for you.   In today’s myth-busting installment, we’re diving into one of the most frustrating (and persistent) claims in the world of diet culture — that fruit is unhealthy because of its sugar content. We’ll unpack where this idea came from, how it’s been spread, and what the actual science says about fruit, weight gain, and health.   Spoiler: nature’s candy isn’t your enemy. 🍓   Whether you’re a fruit lover feeling food guilt or someone who’s been avoiding the produce aisle altogether, this episode will give you the clarity (and confidence) you need to enjoy that mango without second-guessing it.   🎧 Hit play and let’s sort fact from fruit fiction.

    30 min

  7. 04/24/2025

    Debunking Nutrition Myths. Fear vs. Facts. Do You Need to Eat Organic?

    We’ve all heard the message: if you care about your health, you have to buy organic. But is that really true? In today’s episode, we’re diving deep into one of the most common food debates out there — organic vs. conventional produce.   Are there real nutritional differences? What about pesticide exposure? Is “natural” always safer? And what does the science actually say about long-term health risks?  We’re cutting through the noise, busting some major myths, and getting real about how to make smart, confident choices when it comes to your fruit and veggie options — no fear tactics, no guilt, just facts. If you’ve ever stood in the grocery aisle wondering if those organic apples are really worth the extra few dollars, this episode is for you.

    31 min

  8. 04/17/2025

    Carnivore Claims & Critical Thinking. A Dietitian Weighs In. With Andres Ayesta

    Okay, so here’s the deal. The wellness world is loud. Everyone has an opinion, everyone’s selling something, and half the time you’re left wondering if seed oils are killing you or if kale is somehow controversial now. 🙃   Enter: Andres Ayesta, a registered dietitian and certified spots nutritionist, who’s not afraid to call out the BS. In this episode, Andres and I dig into what’s actually going on behind the wellness curtain—misinformation, political influence, and marketing disguised as “health advice.” We also talk about the personal experiment he’s launching: he’s putting a whole foods diet head-to-head with a strict carnivore diet, all tracked with blood work, DEXA scans, and the whole nine yards. The goal? To get to the bottom of whether the carnivore diet is all it's cracked up to be or whether simply eating a more whole, nutritious diet may be all you actually need. It’s bold, and it’s going to get people talking. And to kick off my brand new series on Debunking Nutrition Myths, we’re taking a closer look at the carnivore diet and debunking a few of its biggest claims—starting this series off with a bang. We also dive into: • Why nutrition isn’t as complicated as influencers want you to believe • What Andres learned from a year on keto • What actually works when it comes to weight loss, mindset shifts, and sustainable change • Andres’ simple “Core 5” strategy that anyone can start using today   Whether you’re deep in your own weight loss journey or just trying to make sense of all the noise out there, this one’s for you. Connect with Andres: • Instagram: @andresayesta • YouTube: Andres Ayesta • TikTok: @andresthedietitian • LinkedIn: Andres Ayesta • Website: planosnutrition.com

    1h 1m
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About

Welcome to the Burns Fitness Podcast! I’m Stephanie Burns, a personal trainer and weight loss coach with a passion for helping people reach their health goals sustainably – no quick fixes, no extremes, just progress over perfection. In each episode, we dive into practical tips, science-backed insights, and real-talk about the journey to better health, all geared toward making healthy living a lasting part of your life. Join me and let’s work together toward a balanced, stronger, and healthier you – one small, steady step at a time.

Information

  • Creator
    Stephanie Burns
  • Years Active
    2022 - 2025
  • Episodes
    121
  • Rating
    Clean
  • Copyright
    © Copyright Stephanie Burns
  • Show Website
    The Burns Fitness Podcast