The Consistency Code

Arabella Emslie; Rutha Berhane
  • 5.0 (1)
  • Fitness
  • Updated Weekly

Consistency - unfiltered. Real talk about fat loss, competing, mindset and everything in between. For the girls.

  1. 6d ago

    Ep. 17 - our Gut Isn’t Broken: What’s ACTUALLY Causing Your Bloating & Digestion Issues

    In this episode, we’re breaking down the truth about gut health, bloating, digestion, food sensitivities, and the wellness trends that are making people MORE obsessed, stressed, and symptomatic. The internet has convinced people that every stomach issue means their gut is “broken” - leading to extreme elimination diets, expensive supplements, detoxes, cleanses, and fear around food. But in reality, most people are skipping the foundations that actually support healthy digestion. We cover: Why bloating is often normalThe biggest mistakes people make trying to “heal” their gutWhy stress impacts digestion more than you thinkThe problem with cutting out entire food groupsGut health supplements & probiotic trendsUnder-eating, overtraining & digestionWhat actually improves gut health naturallyWhen digestive symptoms should be taken seriouslyIf you feel overwhelmed by wellness advice online, this episode will help simplify what matters and what doesn’t. Subscribe for more episodes on fitness, mindset, nutrition, sustainable fat loss, and building a healthy lifestyle without extremes. gut health, bloating, digestion, gut health tips, digestion issues, gut healing, bloated stomach, wellness trends, food sensitivities, probiotics, nutrition podcast, fitness podcast, women’s health, healthy habits, fat loss, hormone health, gut health myths, digestion tips, wellness industry, restrictive dieting, chronic bloating, healthy lifestyle, online fitness coach, health podcast, anti diet culture, sustainable weight loss, stress and digestion, under eating, gut microbiome, fitness and nutrition

    58 min

  2. May 25

    Ep. 16 - Challenging Bodybuilding Preps, Overcoming BED, and GLPs with Karina Lannard

    In this week’s episode, we sit down with our friend and bikini bodybuilder to have an honest conversation about the darker side of prep, disordered eating, and what recovery actually looked like for her. We dive into: The mental and physical challenges of bikini prepHow competing impacted her relationship with foodHer experience struggling with binge eating disorder (BED)The pressure of bodybuilding cultureUsing GLP-1s as a recovery and health toolWhat people misunderstand about GLP-1 medicationsLearning how to rebuild balance after extreme dieting This episode is raw, vulnerable, and an important conversation for anyone navigating fitness, body image, or food struggles. Let us know your thoughts in the comments and don’t forget to like, subscribe, and share the episode. bikini prep, bikini competition, bodybuilding podcast, women’s bodybuilding, binge eating disorder, BED recovery, GLP-1, ozempic, mounjaro, fitness podcast, women in fitness, bodybuilding lifestyle, prep coach, eating disorder recovery, fitness industry truth, body image, competing in bodybuilding, fitness journey, bikini athlete, fat loss journey, women’s health, bodybuilding struggles, disordered eating, relationship with food, fitness motivation, online coach, women’s wellness, physique competition, diet culture, bodybuilding prep

    1h 3m

  3. May 18

    Ep. 15 - The Truth About Macro Calculators, AI Diet Plans & Fat Loss

    Everyone wants to know: “How many calories do you eat?” “How much cardio did you do?” “What macros should I follow?” But here’s the problem: someone else’s numbers are NOT your blueprint. In this episode, we break down: Why your calorie needs are different from everyone else’sWhy copying influencer macros usually backfiresThe biggest flaw with macro calculators + AI-generated diet plansWhy cardio isn’t a universal prescriptionWhat actually matters when it comes to sustainable fat lossFat loss is not about finding “perfect numbers.” It’s about learning how YOUR body responds and adjusting accordingly. If you’ve been frustrated because what works for other people doesn’t seem to work for you, this episode will completely change how you approach nutrition and fat loss. fat loss, macros, calorie deficit, macro calculator, AI diet plan, AI macros, weight loss tips, women’s fat loss, fat loss for women, nutrition coach, fitness podcast, cardio for fat loss, calories for weight loss, sustainable weight loss, online fitness coach, reverse dieting, fat loss mistakes, metabolic adaptation, nutrition tips, fitness advice, healthy weight loss, tracking macros, how to lose weight, fat loss coach, macro coaching, women’s fitness, fitness motivation, health podcast, dieting mistakes, fat loss strategy

    38 min

  4. May 11

    Ep. 14 - Training Myths, Off-Season Growth & Why You Aren’t Growing

    In this episode, we break down the biggest mistakes keeping lifters stuck - from junk volume and fake “toning” advice to poor recovery, ego lifting, and dirty bulking. We also dive into what actually matters for muscle growth during the off-season. Topics include: • Why most people aren’t growing • Progressive overload & training intensity • Recovery, sleep & stress • Off-season nutrition • Social media fitness myths • Ego lifting & influencer culture • Why consistency beats novelty Plus rapid fire hot takes & underrated training advice.

    48 min

  5. May 4

    Ep. 13 - Our Supplement Stacks, Thoughts on Naturopaths, Navigating Summer & Relationships

    This week’s episode is a freestyle session where we dive into a mix of topics you’ve probably been thinking about lately, but aren’t getting straight answers on. We break down our current supplement stacks, give our honest thoughts on naturopaths and the health industry as a whole, and get real about navigating your fitness goals during summer - especially when relationships, social events, and routines start to shift. If you’ve ever felt torn between “living your life” and staying on track, this episode will help you think more clearly about what actually matters and what doesn’t.

    44 min

  6. Apr 27

    Ep. 12 - Your Hormones Aren't Broken

    If you feel like your hormones are the reason you can’t lose weight - this episode is going to challenge that. We’re breaking down the biggest myths around cortisol, insulin, your metabolism, and your menstrual cycle, and explaining what these hormones actually do (and more importantly… what they don’t). Because here’s the truth: your hormones can influence your hunger, energy, and cravings, but they don’t override fat loss. In this episode, we cover: Why “hormones are the problem” has become such a common beliefWhat insulin actually does (and why it’s not making you gain fat)The real impact of cortisol, stress, and sleep on fat lossHow your menstrual cycle affects hunger, cravings, and the scaleWhy dieting feels harder over time (leptin & ghrelin explained simply)What’s actually keeping most people stuckWhen hormones do matter (PCOS, thyroid, menopause)If you’ve ever felt like your body is working against you, this will give you clarity—and a reality check. Key takeaway: Hormones change the experience. They don’t change the outcome.

    42 min

  7. Apr 20

    Ep. 11 - If Your Routine Only Works on Your Perfect Day, It’s Useless

    If your routine only works when everything is perfect… it’s not a routine - it’s the reason you’re stuck. In this episode, we break down why constantly “starting over” has nothing to do with discipline, and everything to do with how your routine is designed. Most people build their fitness habits around their best-case scenario - more time, more motivation, less stress. But real life doesn’t operate like that. So when things get busy or messy, everything falls apart. We’re also getting into the trap of “waiting for the perfect time” and why that mindset is quietly keeping you inconsistent. Instead, we’ll walk you through a simple system to help you stay on track even on your worst days, so you stop falling into the all-or-nothing cycle and finally start seeing real progress. If you’re tired of being on track one week and off the next, this episode will change how you approach consistency.

    49 min

  8. Apr 13

    Ep. 10 - How to Find the Right Coach Without Getting Burned

    Choosing a coach can either accelerate your results or completely waste your time, money, and momentum. In this episode, we break down exactly how to find the right coach (and avoid getting burned), plus what it actually takes to succeed once you hire one. We cover: What separates a good coach from a bad oneThe biggest red flags people ignoreWhy most people choose coaches for the wrong reasonsHow to be a coachable client (this is where most people fail)When it’s time to walk awayThe coaching industry is unregulated - anyone can call themselves a coach. So if you don’t know what to look for, you’re guessing. If you’re thinking about hiring a coach (fitness, business, or otherwise), or you’re not getting results with your current one, this episode will save you from making expensive mistakes. Key takeaway: The right coach + the right client mindset is powerful. But you need both.

    47 min
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About

Consistency - unfiltered. Real talk about fat loss, competing, mindset and everything in between. For the girls.

Information

  • Creator
    Arabella Emslie; Rutha Berhane
  • Years Active
    2K
  • Episodes
    17
  • Rating
    Explicit
  • Copyright
    © 2026 Arabella Emslie; Rutha Berhane
  • Show Website
    The Consistency Code

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