Mindset Meets Muscle

Tash Lankester & Emily Diamond
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This podcast is all about sculpting strong bodies, building resilient minds, and teaching men and women that their dream body is not out of reach, they just need the right methods, which is what we are here to give You can find your hosts on Instagram @emdiamondcoaching & @tashalankestercoaching 

  1. FEB 20

    #22 Breaking Free Of The Weekend Binge Sabotage Cycle

    Want more? Find us on instagram here: Em https://www.instagram.com/emdiamondcoaching/ Tash https://www.instagram.com/tashalankestercoaching/ In this episode, Em and Tash  discuss the common cycle of self-sabotage that many experience over the weekends, particularly in relation to dieting and fitness goals. They explore the reasons behind this behaviour, the importance of structure and planning, and how to break free from the binge-restrict cycle. The conversation emphasises the need for balance, setting boundaries, and making conscious choices around food, while also addressing the role of intuitive eating and the importance of protein and fibre in the diet. The hosts provide practical tips for listeners to maintain consistency and achieve their fitness goals without feeling deprived. Takeaways Many people struggle with weekend self-sabotage in their diets. The cycle of starting again on Monday is common but ineffective. Restrictive eating during the week often leads to binge eating on weekends. Setting boundaries around food and drink is essential for success. Intuitive eating can be problematic in a diet-focused environment. Planning meals and tracking intake can help maintain consistency. Protein and fiber should be prioritised in every meal. Mindset shifts are necessary to break the binge-restrict cycle. Pre-planning for meals out can prevent calorie overload. Structure and organisation are key to achieving long-term goals. "You can't cheat your diet." "You are what you eat." "Structure is sexy." Chapters 00:00 Introduction to Weekend Sabotage 02:14 Understanding the Cycle of Self-Sabotage 05:43 Breaking the Restriction and Binge Cycle 09:18 The Role of Intuitive Eating 12:18 Planning for Success During the Week 16:11 Setting Boundaries for Weekend Eating 19:15 The Importance of Protein and Fiber 22:58 Mindset Shifts for Sustainable Eating 27:45 Pre-Planning for Meals Out 32:30 Final Thoughts on Structure and Success Keywords diet, self-sabotage, weekend eating, intuitive eating, meal planning, protein, fibre, binge eating, weight loss, fitness

    36 min

  2. FEB 13

    #21 LETS TALK ABOUT IT - Addressing Cortisol and Inflammation in Relation to Fat Loss

    In this episode of Mindset Meets Muscle, hosts Em and Tash delve into the common misconceptions surrounding cortisol, inflammation, and fat loss. They discuss how stress impacts eating habits and the importance of understanding weight fluctuations. The conversation emphasises the significance of energy balance over myths and highlights the necessity of healthy habits and stress management for successful fat loss. The hosts encourage listeners to prioritise self-care and set boundaries to maintain a healthier lifestyle. Takeaways Cortisol is a hormone released in response to stress. Fat loss requires a calorie deficit, regardless of cortisol levels. Stress can complicate adherence to a diet but does not prevent fat loss. Inflammation is often misunderstood as a barrier to fat loss. Weight fluctuations are normal and should not dictate progress. Healthy habits are crucial for managing stress and achieving fat loss goals. Self-care and setting boundaries are essential for mental well-being. The scale should be viewed as data, not a measure of self-worth. Accountability for calorie intake is vital for successful weight management. Energy balance is the fundamental principle behind fat loss.  Chapters 00:00 Introduction and Personal Updates 00:00 Understanding Cortisol and Its Role in Fat Loss 01:40 Cortisol, Stress, and Weight Loss Myths 06:34 The Impact of Stress on Eating Habits 09:09 Inflammation: Misconceptions and Reality 14:12 The Scale: Understanding Weight Fluctuations 20:15 Stress Management and Healthy Habits 24:38 Setting Boundaries and Prioritizing Self-Care 27:17 Conclusion: Energy Balance Over Myths Keywords cortisol, fat loss, stress management, inflammation, weight loss myths, calorie deficit, healthy habits, self-care, nutrition, mindset

    28 min

  3. FEB 5

    #20 How to Combat the January Blues

    In this episode, Em and Tash discuss the challenges of maintaining motivation and setting realistic goals, particularly in January when many people experience a dip in motivation. They emphasise the importance of community support, habit formation, and the journey of personal growth in fitness. The discussion also touches on the significance of setting range targets and overcoming feelings of overwhelm to achieve success in fitness and life. Takeaways Motivation can dip in January; it's normal. Setting realistic goals is crucial for success. Small actions can lead to significant changes. Community support enhances fitness journeys. Habit stacking can help in forming new habits. Range targets prevent feelings of failure. Overcoming overwhelm is key to progress. Fitness is a journey, not just a destination. Social connections can motivate and inspire. Taking action today is more important than waiting for a new month. Follow us on instagram Tash https://www.instagram.com/tashalankestercoaching/ Em https://www.instagram.com/emdiamondcoaching/ Keywords motivation, goal setting, January blues, fitness, Pilates, personal growth, community, habits, overwhelm, social media

    31 min

  4. JAN 29

    #19 Female Training Myths, GLP-1s, and the Physical 401k with Dr Jordan Feigenbaum from Barbell Medicine

    In this episode we were SO lucky to welcome the incredible Dr Jordan Feigenbaum from Barbell Medicine. Dr Feigenbaum is doing incredible work in the industry and we highly recommend you give him and Barbell Medicine a follow on all platforms! We have linked the relevant resources below. Dr Feigenbaum also has a great podcast which is worth listening to and following! We hope you loved this episode as much as we loved recording it - we covered a LOT and it is all highly valuable information you do not want to miss. Here is a breakdown of the episode below: 00:00 From Motorcycle Crashes to Medical Doctor02:38 The High Stakes of Health Misinformation05:02 Why Every Woman Must Lift Weights07:59 The Psychology of Habit and Environment15:12 Debunking Popular Menstrual Cycle Myths26:05 Pilates vs. Strength Training: The Truth37:44 Your Physical 401(k) and Aging Well44:03 GLP-1 Medications: Risks vs. Benefits53:11 Why Coaches Should Not Fear Weight Loss Drugs59:19 Quick Fire: Consistency over Perfection Key Takeaways There are no unique exercise or nutrition recommendations for women that are fundamentally different from those for men.Consistency beats perfection every time. You do not need a perfect program; you need a program you can stick to.Strength training is a relative effort. The biological benefit comes from the challenge to your specific fitness level.Anti-obesity medications like GLP-1s are tools that lower the barrier to entry for healthy lifestyle changes.Resources Barbell Medicine (Official Website and YouTube)https://www.barbellmedicine.com/https://www.youtube.com/@BarbellMedicine The SEMA-Lean Study (Regarding GLP-1s and muscle function)https://pubmed.ncbi.nlm.nih.gov/41068996/  Dr. Jordan Feigenbaum and Dr. Lauren Colenso-Semplehttps://www.youtube.com/watch?v=Owd16o1tum0 https://www.youtube.com/watch?v=rdai1V8tt3o Follow us on instagram: Dr Jordan Feigenbaum https://www.instagram.com/jordan_barbellmedicine/ Barbell Medicine https://www.instagram.com/barbell_medicine/ Tash https://www.instagram.com/tashalankestercoaching/ Em https://www.instagram.com/emdiamondcoaching/

    58 min

  5. JAN 19

    #18 How to FINALLY build some epic glutes in 2026

    In this episode we dive into everyones favourite topic, GLUTES We talk about how to grow your glutes effectively, but also how to ensure your glutes are enabling your body to function as best as it can If you have been struggling to grow your glutes, this episode is for you Make sure to follow us on instagram Em https://www.instagram.com/emdiamondcoaching/ Tash https://www.instagram.com/tashalankestercoaching/

    48 min

  6. JAN 12

    #17 Menopause, Hormones, and Sustainable Fat Loss With Christopher Barker

    In this episode of Mindset Meets Muscle we are joined by Christopher Barker author and coach known for his work around menopause and long-term health. We have an honest, no-nonsense conversation about what actually changes during menopause and what doesn’t, cutting through a lot of the fear and misinformation that’s everywhere right now. We touch base on why fat loss can feel harder during peri- and menopause, the role of hormones versus lifestyle factors, and what women really need to focus on when it comes to training, nutrition, stress, and recovery. This episode is especially useful if you’re feeling confused, frustrated, or overwhelmed by menopause advice online and want a more grounded, evidence-informed perspective. You can find Chris’s books on menopause, fat loss, and health on Amazon here  Mansplaining The Menopause Simply confusing or confusingly simple

    1h 29m

  7. JAN 5

    #16 How to make 2026 THE best year, goal setting workshop for January

    Lets be honest, January starts today on Monday 5th - so no more perfect time than to release this episode! Happy Monday, Happy January, Happy 2026, lets absolutely CRUSH this year - reach those goals, become obsessed with the versions of ourselves we are creating and never ever quit - this episode is going to give you everything you need to achieve the version of you you want to become not just in January, but for LIFE - we are so fired up and hope you love this as much as we loved recording it for you xxx Happy New Year!! From Tash & Em xxx Want more? Follow us on Instagram Tash - @tashalankestercoaching Em - @emdiamondcoaching

    49 min

  8. 12/29/2025

    #15 You are not stuck, your brain is just on autopilot - with Neuroscientist Anne-Sophie Fluri

    In this INCREDIBLE episode of Mindset Meets Muscle we have the amazing Anne-Sophie Fluri who is a neuroscientist break down the power of the brain and behaviour change This is SUCH a powerful episode and one that I guarantee will change your life If you want more from Anne-Sophie and her incredible knowledge about the brain, follow her on instagram HERE for everything you need! Em's insta https://www.instagram.com/emdiamondcoaching/ Tash's insta https://www.instagram.com/tashalankestercoaching/

    54 min
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About

This podcast is all about sculpting strong bodies, building resilient minds, and teaching men and women that their dream body is not out of reach, they just need the right methods, which is what we are here to give You can find your hosts on Instagram @emdiamondcoaching & @tashalankestercoaching 

Information

  • Creator
    Tash Lankester & Emily Diamond
  • Years Active
    2025 - 2026
  • Episodes
    23
  • Rating
    Explicit
  • Copyright
    © 2026 Mindset Meets Muscle
  • Show Website
    Mindset Meets Muscle

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