Emily Lever Coaching Podcast

Emily Lever
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The Emily Lever Coaching Podcast is hosted by experienced fitness and nutrition coach Emily and her husband AJ Lever — both nurse practitioners — who bring honest, practical conversations to anyone looking for a more sustainable, grounded approach to health. Together, they break down realistic nutrition, efficient fitness, mindset shifts, and the "why" behind healthy habits, all through the lens of their clinical experience and years of coaching. With relatable stories, clear explanations, and zero guilt-driven advice, Emily and AJ offer supportive, sustainable strategies that fit into real-life schedules for parents, professionals, and anyone ready to feel better in their body and daily routine.

  1. 1d ago

    44. Fad Diets: Why the "Next Big Thing" Usually Isn't the Answer

    Fad diets keep resurfacing because they promise fast, dramatic results but this episode breaks down why the "next big thing" almost never works long-term. From juice cleanses and detoxes to carnivore, no-carb, and intermittent fasting, we unpack the red flags to watch for and why sustainable, less-extreme habits beat short-term extremes every time.   5 Key Takeaways: Watch for red-flag language: words like "rapid," "detox," "hack," and "melt fat" signal marketing hype, not evidence-based nutrition. Cutting out entire food groups is rarely necessary: unless you have a diagnosed intolerance or allergy, foods like dairy, gluten, and carbs usually aren't the real problem; overall diet quality is. The scale isn't the whole story: rapid weight loss from juice cleanses or fasting is often just water, GI contents, and fat-soluble nutrients you're failing to absorb, not actual fat loss. Personal testimonials aren't proof: anecdotes from individuals (even licensed professionals) are not a substitute for clinical studies and meta-analyses. Sustainable beats extreme: small, consistent changes (adequate protein, mindful sugar intake, whole foods, strength training, realistic deficits) build habits that last, unlike short, miserable diet sprints.   "The problem with these fad diets is they teach you how to diet instead of how to live." Connect with Emily and AJ Website: https://www.emilylevercoaching.com/ Instagram: https://www.instagram.com/bedellever/   References https://link.springer.com/article/10.1186/s44410-025-00011-9 https://pubmed.ncbi.nlm.nih.gov/31377851/   Enjoyed the Episode? If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last. Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

  2. Sep 7

    43. All About Fiber: The Sh*t you should be eating more (Part 2)

    In this episode, two nutrition coaches, Emily and AJ, dig into fiber, why it matters, how to actually get more of it into everyday meals, and where they disagree on supplements. They cover easy ways to add fruits and veggies to breakfast, lunch, dinner, and snacks, then debate common fiber mistakes, including when (if ever) it's okay to lean on a fiber supplement instead of whole foods.   5 Key Takeaways: Aim to include a fruit or vegetable at every single meal,it's one of the simplest, highest-impact habits for health and fullness. Small swaps make fiber easy: add berries to yogurt, toss frozen peas or spinach into a bowl, or blend greens into sauces and smoothies. Increase fiber gradually (about 5 grams a day) rather than all at once to avoid digestive discomfort. Whole-food fiber sources are preferred, but fiber supplements have a place, especially for people with chronic constipation or those struggling to hit their goals through diet alone. Variety matters: eating the same "healthy" meals every day can leave gaps in fiber types and micronutrients, so mix up your sources. "You could have a really great meal plan where you're very consistent and you're only eating healthy foods, but if you eat the same exact thing for every breakfast and every lunch and every dinner, you're not gonna get a variety, and you're probably missing out on a lot of different types of fibers and/or different types of micronutrients if you are very regimented." - AJ Connect with Emily and AJ Website: https://www.emilylevercoaching.com/ Instagram: https://www.instagram.com/bedellever/   References https://link.springer.com/article/10.1186/s44410-025-00011-9 https://pubmed.ncbi.nlm.nih.gov/31377851/   Enjoyed the Episode? If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last. Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

  3. Sep 1

    42. All About Fiber: The Sh*t you should be eating more (Part 1)

    In this episode, Emily and AJ dive into fiber, one of the most overlooked pillars of a healthy, sustainable diet. They break down the difference between soluble and insoluble fiber, explain how each supports digestion, gut bacteria, blood sugar regulation, and cholesterol, and share practical strategies for increasing fiber intake without discomfort. The conversation ties nutrition science back to real-world coaching examples, showing how prioritizing whole, fiber-rich foods can transform satiety, energy, and even fat-loss results.   5 Key Takeaways Fiber comes in two types — soluble (dissolves in water, forms a gel, slows digestion) and insoluble (adds bulk to stool) — and a varied plant-based diet naturally covers both. Fiber feeds beneficial gut bacteria through fermentation, producing short-chain fatty acids that support digestive, immune, and even mental health via the gut-brain connection. High-fiber, high-volume foods (like cauliflower rice or berries) help you feel fuller on fewer calories, making fiber a powerful — though indirect — tool for fat loss. Soluble fiber slows carbohydrate absorption, improving blood sugar control and reducing LDL ("bad") cholesterol, directly supporting metabolic and heart health. Fiber intake should increase gradually (aiming for roughly 14g per 1,000 calories, or 20–40g/day) — ramping up too fast can cause bloating and digestive discomfort. "When you focus on, like, your health goals, then you're thinking about the longevity of it. And when you're thinking about longevity, things are gonna become more sustainable." - Emily Connect with Emily and AJ Website: https://www.emilylevercoaching.com/ Instagram: https://www.instagram.com/bedellever/   References https://link.springer.com/article/10.1186/s44410-025-00011-9 https://pubmed.ncbi.nlm.nih.gov/31377851/   Enjoyed the Episode? If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last. Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

  4. Aug 24

    41. Raising Active Kids: How to Get Your Children Involved In Fitness

    This week's episode dives into raising active kids and getting children genuinely excited about movement. Emily and AJ shared how modeling healthy habits, rather than just talking about them, became a cornerstone of their own parenting, especially through the challenges of a pandemic postpartum period with no gym access or childcare. They unpack practical, low-pressure ways to involve kids in fitness, from letting them "help" during workouts to reframing family activities like hiking, biking, and even walking the dog as meaningful movement, all while avoiding language that ties exercise to guilt, punishment, or earning food.   5 Key Takeaways: Kids learn more from watching you prioritize movement than from being told to exercise, modeling beats lecturing. You don't need a perfect routine or uninterrupted gym time; showing up consistently, even imperfectly, is what counts. Let kids be curious and involved on their own terms (counting reps, playing with bands) rather than forcing structured participation. Avoid linking exercise or food to guilt or punishment, skip phrases like "earning" treats or working out to "burn off" a meal. Everyday activities, hiking, biking, walking the dog, backyard games, count as real physical activity and are easy ways to include kids. "Your kids don't need a perfect fitness routine. They just need to see that moving your body and being active is part of your day-to-day life, and it's something that can be enjoyable and fun." — Emily Connect with Emily and AJ Website: https://www.emilylevercoaching.com/ Instagram: https://www.instagram.com/bedellever/   References https://link.springer.com/article/10.1186/s44410-025-00011-9 https://pubmed.ncbi.nlm.nih.gov/31377851/   Enjoyed the Episode? If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last. Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

  5. Aug 17

    40. The Science of Sleep (Part 2)

    In this episode, we dive deep into the science of sleep, what's actually happening in your body, why so many of us are getting it wrong, and the simple (free) changes that can transform your rest. From melatonin and adenosine to caffeine timing, alcohol, evening routines, and when supplements are actually worth reaching for, this is your comprehensive guide to optimizing one of the most underrated pillars of health.     5 Key Takeaways Morning light is everything. Getting sunlight in your eyes early in the morning helps regulate melatonin production and sets your circadian rhythm for the whole day — it's one of the highest-leverage habits you can build. Wait 30–60 minutes before your morning coffee. Drinking caffeine immediately after waking traps leftover adenosine molecules, which leads to an energy crash later. Let your body clear them first. Blue light tricks your brain into thinking it's daytime. Screens emit blue light that mimics UV light, suppressing melatonin production. Reducing screen exposure after 6 PM — or using Night Shift mode and blue light glasses — can meaningfully improve sleep onset. Alcohol disrupts your REM sleep more than you think. Even a small amount suppresses deep sleep, causes more nighttime waking, and throws off hunger hormones and cortisol — making it harder to make good choices the next day. Sleep hygiene comes before supplements, every time. A consistent bedtime, a wind-down routine, exercise, limited alcohol, and reduced screen time are your first line of defense. Supplements like magnesium or melatonin are tools for specific situations — not nightly crutches.     "Sleep is like the lowest hanging fruit with the biggest bang for your buck." - AJ Connect with Emily and AJ Website: https://www.emilylevercoaching.com/ Instagram: https://www.instagram.com/bedellever/   References https://link.springer.com/article/10.1186/s44410-025-00011-9 https://pubmed.ncbi.nlm.nih.gov/31377851/   Enjoyed the Episode? If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last. Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

  6. Aug 10

    39. The Science of Sleep (Part 1)

    After back-to-back long shifts, AJ and Emily couldn't think of a better topic than sleep — and for good reason. In this episode, they do a deep dive into why sleep is the most overlooked tool for fat loss, muscle growth, hormone health, and overall performance. From growth hormone surges to hunger hormones gone haywire, they break down the real science behind what happens to your body while you sleep, how chronic sleep deprivation quietly sabotages your goals, and the practical bedtime habits (aka sleep hygiene) that can transform your health — no supplements required.     5 Key Takeaways Sleep is when muscle growth actually happens. Your body releases its largest surge of growth hormone during deep REM sleep — meaning the gym work only pays off if your recovery matches your effort. Poor sleep wrecks your hunger hormones. Lack of sleep increases ghrelin (hunger) and decreases leptin (satiety), creating the perfect storm for late-night cravings and overeating calorie-dense foods. Consistency beats quantity. Seven solid, consistent hours every night outperforms swinging between four hours and nine. Sleep debt accumulates even when you occasionally oversleep to compensate. Sleep is a fat loss tool. Poor sleep reduces insulin sensitivity and impairs glucose control, making your body more likely to store energy as fat rather than shuttle it to muscle — regardless of your diet. Sleep hygiene starts at the start of your day. Getting morning sunlight within 30–60 minutes of waking, keeping a consistent bedtime, and ditching screens at lights-out are among the most powerful (and free) things you can do to improve sleep quality.     " Sleep is boring. It's super boring, but it is actually, it's not just downtime. It's one of the most powerful things that you can do to enhance your performance at the gym, enhance your performance in day-to-day life." - Emily Connect with Emily and AJ Website: https://www.emilylevercoaching.com/ Instagram: https://www.instagram.com/bedellever/   References https://link.springer.com/article/10.1186/s44410-025-00011-9 https://pubmed.ncbi.nlm.nih.gov/31377851/   Enjoyed the Episode? If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last. Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

  7. Aug 3

    38. Summer Training: How to adjust your workouts for the heat

    Summer heat can make every workout feel harder, but that doesn't mean you're losing progress. In this episode, we break down what's actually happening in your body when you train in high temperatures, how to adjust your expectations and intensity, and practical strategies for hydrating, recovering, and modifying your workouts so you can stay consistent, and keep moving forward, all season long.    5 Key Takeaways Heat is a real training stressor Higher temperatures spike your heart rate at the same workload and drain energy faster, so feeling "sluggish" in the heat is physiological, not a lack of effort. You can still progress with lower numbers In the heat, you may lift less weight or run slower, but if you're taking muscles to true fatigue and maintaining effort, you're still driving adaptation and progress. Mindset matters as much as metrics Instead of chasing PRs in hot conditions, shift your focus to consistency, pacing, and form so you don't misinterpret tough sessions as "failure." Hydration and electrolytes are non‑negotiable Heat training increases sweat, fluid, and electrolyte loss. Front-loading hydration, salting meals, and using electrolytes (especially for longer sessions) support performance and recovery. Recovery drives long-term gains Under-eating plus heat is a recipe for burnout. Matching your fueling, fluids, and rest to your training load is essential to avoid regression and protect both strength and endurance. "Heat changes your performance, but it doesn't mean that just because it's changing your performance that it's not progressing you." - Emily Connect with Emily and AJ Website: https://www.emilylevercoaching.com/ Instagram: https://www.instagram.com/bedellever/   References https://link.springer.com/article/10.1186/s44410-025-00011-9 https://pubmed.ncbi.nlm.nih.gov/31377851/   Enjoyed the Episode? If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last. Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

  8. Jul 27

    37. Why You're Always Hungry - The Science of Satiety (Part 2)

    Dive deep into the science of hunger, how sleep, hormones, blood sugar, and meal composition all work together to influence how hungry we feel and the choices we make around food. They explain the roles of leptin and ghrelin, why lack of sleep and chronic dieting can backfire, and how building balanced, protein-forward meals can stabilize energy, reduce cravings, and support sustainable fat loss. The conversation wraps with practical strategies for reframing snacks, eating mindfully, and learning to view hunger as information rather than something to fear.   5 Key Takeaways Sleep powerfully affects hunger hormones Lack of sleep lowers leptin (fullness hormone) and raises ghrelin (hunger hormone), making you feel hungrier and crave high-calorie, sugary foods. Chronic dieting can harm metabolism and health Years of cutting calories, skipping meals, and overusing caffeine can lead to constant hunger, lab abnormalities, and a body that clings to fat as a protective mechanism. Blood sugar swings drive cravings and crashes Sugary, low-fiber, low-protein foods cause sharp spikes and drops in blood glucose, triggering intense hunger and making it hard to sustain a calorie deficit. Build balanced, satisfying plates Start with a full hand-sized portion of protein, add half a plate of veggies and/or a quarter plate of fruit, include a carb source (like rice, potatoes, or quinoa), and finish with a small portion of healthy fats (about 2 tbsp to ¼ cup). Eat consistently and mindfully, not fearfully Don't skip meals or hoard calories for dinner. Treat snacks like smaller balanced meals, stay hydrated, prioritize sleep, and pause to ask, "Am I physically hungry or just stressed/bored?" to make more intentional food choices. "A good reframe would be: instead of 'How do I eat less?' think 'How do I stay full for longer? " - AJ Connect with Emily and AJ Website: https://www.emilylevercoaching.com/ Instagram: https://www.instagram.com/bedellever/   References https://link.springer.com/article/10.1186/s44410-025-00011-9 https://pubmed.ncbi.nlm.nih.gov/31377851/   Enjoyed the Episode? If this conversation resonated with you, make sure to subscribe, leave a review, and share this episode with a friend who's stuck in the start-over cycle. Your support helps more people find the podcast and build healthier habits that last. Until next time—keep showing up, stay consistent, and remember: small steps add up to big change.

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About

The Emily Lever Coaching Podcast is hosted by experienced fitness and nutrition coach Emily and her husband AJ Lever — both nurse practitioners — who bring honest, practical conversations to anyone looking for a more sustainable, grounded approach to health. Together, they break down realistic nutrition, efficient fitness, mindset shifts, and the "why" behind healthy habits, all through the lens of their clinical experience and years of coaching. With relatable stories, clear explanations, and zero guilt-driven advice, Emily and AJ offer supportive, sustainable strategies that fit into real-life schedules for parents, professionals, and anyone ready to feel better in their body and daily routine.

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