Better with Becky

Becky Searls
  • 5.0 (5)
  • HEALTH & FITNESS
  • UPDATED BIWEEKLY

Things I wish someone had told me on my journey to a stronger self and a better life. I'd love to read your questions and comments at podcast@betterwithbecky.com

Episodes

  1. OCT 30

    Feelings Follow Action

    Welcome back to the show! Today I dive into life updates since the last episode in early September, revisiting a few resources and sharing a few more as I reflect on takeaways from my first 5 weeks training bodybuilding style with a coach! Resources from Today’s Episode Previous Episodes of Better with Becky, including the previous episode on the WOOP goal-setting methodology: Free WOOP Goals Guide + Explainer Reel of how to Woop Your Life The 5 Whys Exercise to get to your deeper “Why” for a goal How to Make Better Decisions - My blog post that goes into how feelings tend to follow action, and how intention probably matters more than the actual decisions we make Coming Soon Build with Becky Reignite Program - Drops 11/2 Learn more about my program and sign up at my website, www.betterwithbecky.com Planks and Thanks Challenge - Starts 11/3 - stay tuned to my beckygram or social media for details! Subscribe to my newsletter / Beckygram to get my latest updates in your inbox - a mix of slice-of-life, fitness, and mindful moments to support your journey to a stronger self and a better life! Get in Touch I’d love to hear from you! If you have a comment, question, or topic you’d like me to dive into in a future episode, contact me at podcast@betterwithbecky.com If you are finding the podcast enjoyable and valuable, please consider leaving a review and 5 star rating to help others find the show! Thanks so much ◡̈ Questions about my strength training program, Build with Becky can be sent to becky@betterwithbecky.com If you use my program and would like to leave me a review, you an do so here: https://share.google/5FA3HEJMTHmerGR17

  2. SEP 7

    Lightly Languishing? → WOOP your Life!

    This Episode's Companion Post: Woop Your Life! In this episode of Better with Becky after catching up with some life updates and mindset around my rationale underlying an interest in bodybuilding as a way to keep living out a growth mindset, we dive into my favorite way to help clients get started and set realistic goals (and plan for obstacles so that they actually see results)! Resources mentioned in this episode Recent Episodes of Better with Becky Free WOOP Goals Guide + Explainer Reel of how to Woop Your Life Article: Sweeteners can harm cognitive health equivalent to 1.6 years of ageing, study finds Blog Post: Our Preoccupation With Protein Intake Share any A-has, questions, or takeaways you have with me at podcast@betterwithbecky.com ⸻ Sign up for my Strength Training Program, Build with Becky: https://www.betterwithbecky.com Reminder: The newest Build with Becky Program, Strength Synergy, is now available! Work on progressing all major movement patterns, focusing on a different compound lower body lift to kick off each day: Day 1: Deadlift + Bench Focus Day 2: Squat + Overhead Press Focus Day 3: Hip Thrust + Row Focus Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic! podcast@betterwithbecky.com

  3. AUG 31

    Bullsh*t with Becky

    In this episode of Better with Becky we're talking about how great my first week of retirement has been, and how I'm back on keto...kinda. We also jump into a listener question from Mike about whether or not I've considered getting into Powerlifting, which leads to a discussion of the strength continuum (from muscular endurance to hypertropy, strength, and power) along with various lifting terminology and how it can be a bit confusing (i.e. powerlifting prioritizes strength whereas olympic weightlifting requires more power - go firgure! 🤔 You can see an example of powerlifting in Mike's post of his most recent powerlifting meet - check out these impressive max efforts in squat, deadlift, and bench press! 💪 The above discussion ultimately all ties back into discussing my budding interest in exploring bodybuilding: Discussing nutrition and how I'm manipulating my macronutrient split to skew lower carb / higher fat (not quite keto but definitely more satiating to manage food noise, focus, and energy during a cut) Discussing the tradeoffs involved in an extreme goal like bodybuilding and how getting stage-lean is not sustainable and why I'm interested in pursuing it anyway! Potential red flags and green lights to look for when looking for support and coaching with a new goal Importance of getting baseline bloodwork done and tracking that pre/during/post any extreme goal that will shift body composition to ensure you get back to a healthy baseline after the fact. Resources mentioned in this episode Last week's Episode: Back to School, Back to Routine Mike's Powerlifting Post Tonal Cholesterol Post The Book Outlive by Peter Attia. Biggest Loser Rejection Gratitude Reel from @leahhopehealth - 215lb+ Natural Weight Loss In the News / What I'm Reading + Learning How sleep affects mental health (and vice versa): What the science says Hate Exercise? Understanding Your Personality Type Might Help You Embrace Your Inner Athlete Extraversion. Conscientiousness. Neuroticism. It turns out these pop science concepts could help you find the type of exercise you love. Lifestyle Medicine for Obesity in the Era of Highly Effective Anti-Obesity Treatment Share any A-has, questions, or takeaways you have with me at podcast@betterwithbecky.com ⸻ Sign up for my Strength Training Program, Build with Becky: https://www.betterwithbecky.com Reminder: The newest Build with Becky Program, Strength Synergy, is now available! Work on progressing all major movement patterns, focusing on a different compound lower body lift to kick off each day: Day 1: Deadlift + Bench Focus Day 2: Squat + Overhead Press Focus Day 3: Hip Thrust + Row Focus Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic! podcast@betterwithbecky.com

  4. AUG 23

    Back to School; Back to Routine

    In this episode of Better with Becky after sharing some follow-up mail from listener Adrienne re: body scans (Dexa and InBody) and where to get one done, I jumped into a few life updates: Finally giving myself permission to embrace my (admittedly ridiculously early) retirement! It may have taken me 7-8 years and a career change, but Im finally allowing myself to simply enjoy the journey and share my takeaways with you along the way, without any internalized pressure or expectations about the future! (and no, the Build with Becky program and the Better with Becky podcast aren't going anywhere, not to worry! I am truly doing them just for the fun / joy of it at this point; no more hustling!) Hosting some lovely Japanese friends from my time teaching there who came to visit + reflections on "what I'm training for", and The Back-to-school season and how it feels like a good time to get back into a (health/fitness/wellness) routine, too (discussed the challenge of finding a good doctor you identify with, the importance of getting preventative health screenings and annual physicals / blood draw, and in particular knowing your cholesterol #s as a sign post of cardiovascular disease risk, the #1 killer of women in the United States! Personal Interest: considering training for a bodybuilding show! In the News / What I'm Reading + Learning Starbucks entering the protein wars / looks to protein drinks and other new products: protein cold foam and new bottled "20-gram protein drink with coffee" Is a Low-Protein Diet Trend Next? (note: if you cannot see the article in apple news, you can get the same basic information here NSCA Study: Optimizing Resistance Training Outcomes: Comparing In-Person Supervision, Online Coaching, and Self-Guided Approaches: A Randomized Controlled Trial Share any A-has, questions, or takeaways you have with me at podcast@betterwithbecky.com Resources mentioned in this episode Cholesterol Post If you want to learn more about cholesterol and other chronic diseases, I highly recommend picking up the book Outlive by Peter Attia. ⸻ Sign up for my Strength Training Program, Build with Becky: https://www.betterwithbecky.com New Program is a Well-Rounded "Strength Synergy" Program and is available starting Sunday, Aug 24! Work on progressing all major movement patterns, focusing on a different compound lower body lift to kick off each day: Day 1: Deadlift + Bench Focus Day 2: Squat + Overhead Press Focus Day 3: Hip Thrust + Row Focus Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic! podcast@betterwithbecky.com

  5. JUL 29

    15 Fitness Lessons For Life

    This Episode's Companion Post: 15 Fitness Lessons I wish I knew 15 years ago! In this episode of Better with Becky after catching up with some life updates and sharing takeaways from a couple of recent body scans (Dexa and InBody) I had done and my mindset behind whether or not, and when/how to use them, we'll explore a deep dive of my recent post detailing ~15 years of fitness advice I'd give my younger self. I divide the 15 lessons up into 4 categories in this episode: Movement / Lifting Recovery Nutrition Mindset Shifts / Behavior and Lifestyle Change Each topic to some extent overlaps and works together to create a nuanced puzzle of what a sustainable, healthy lifestyle can look and feel like. Despite the outer image looking pretty much the same, the real transformation happens internally in the thoughts and feelings I have about my journey, which in turn influence my actions and keep me going in a way that feels largely effortless, since it's simply become part of my identity to show up this way. The goal of this post and companion deep dive episode is to allow you the space to observe a peer who has made sustainable changes process what areas created the biggest shifts, encourage you to reflect on how your own journey, and potentially identify a takeaway or two that you might focus on moving forward to move the needle just a bit in a direction you so choose. If a lesson learned on my end helps you save some time and energy and get to your goals more efficiently, all the better! Share any ahas or takeaways you have with me at podcast@betterwithbecky.com Resources mentioned in this episode How to get your first chin-up Still Trying to get your first chin-up? Try this! In the News / What I'm Reading + Learning Article 1: You can't outrun a bad diet. Food — not lack of exercise — fuels obesity, study finds - NPR & Companion Study: Energy expenditure and obesity across the economic spectrum Article 2: Women over 60 are lifting heavy. Science Says It'st he Secret to Living Longer and Aging Well - Women's Health Article 3: Rapid Bursts of Ageing are Causing a Total Rethink of How we Grow Old - New Scientist Cover Story ⸻ Sign up for my Strength Training Program, Build with Becky: https://www.betterwithbecky.com Current Program is a Well-Rounded "Triple Threat" Program Work on all progressing all major movement patterns, focusing on a different compound lower body lift to kick off each day: Day 1: Deadlift Focus Day 2: Squat Focus Day 3: Hip Thrust Focus Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic! podcast@betterwithbecky.com

  6. JUL 9

    6 months down; 6 months to go…

    This episode's companion post: 6 months down; 6 months to go… In this episode of Better with Becky, I take you behind the scenes of my journey — from my teaching days to personal training, to starting my business and launching the Build with Becky app. It’s part reflection, part audit, and all about momentum. We’re somehow halfway through 2025 (how?!) — the perfect time to pause, reflect, and reset. Whether you’re fresh off a trip, navigating summer mode, or sensing it’s time to get back into rhythm, this episode is your invitation to: Reflect on what you’re proud of so far Refocus on what still matters Recommit to sustainable, meaningful steps forward I also share how I’m decluttering — physically, digitally, and behaviorally — to clear space for what really matters in the second half of the year! If you’re craving a bit more clarity, structure, or intention heading into fall, this one’s for you. Your Mid-Year Mini Self-Audit Reflection Questions: ✔️ What’s something you’re proud of having done from Jan–June? ✔️ What would feel meaningful to complete by December? ✔️ What’s one small action you can take today? ✔️ Need a mindset shift? Try “not yet” instead of “not enough.” ✔️ Use approach vs. avoid to guide decisions: What do you want to stop, start, and keep doing? Resources Mentioned in this episode: Hand Portion Size Guide Macro Tracking App of Choice: Macro Factor - created by a team of science-based trainers and nutrition experts and software engineers to be intuitive, neutral, dynamic, and education-first; I've personally used it for a year after being quickly convinced of its effectiveness 1 week in to use! (Previously was a die-hard MyFitnessPal user for over a decade) - if you'd like to try it out, use code "JEFF" for 2-week free trial! Getting Started with Macro Factor Macro Factor In-Depth Nutrition Articles + Education Need a little mid-year jump start? / Mindset shift? Let’s Jump into July: 30-day Jump Rope Challenge - start anytime You don’t have to be great to start Mindset Post More Content I’ve created since last time that you might find interesting or supportive: (Remember, you can sign up for my newsletter and never miss a future post!) “Functional Fitness” — Stop Mimicking Life — Start Training For It Your Workout’s Missing This One Thing Mobility ≠ Flexibility One Ring to Rule Them All: The Pivotal Role of the Build Environment in all PIllars of Lifestyle Medicine - Study / Kickoff to Mental Health Awareness Month Fresh Start Effect Thank a Teacher! Career Change Reflections Stanford Healthy Aging 2025: Mind and Body Conference How Heavy Should You Life? RPE, RIR, and Rating your Effort in Real Time Cheers to 18 Years Anniversary Post Stepping Desk Rucking Post (Strength + Conditioning while you work!) 100 Miles Cardio Challenge from June - do anytime! Global Running Day + Cardio Guidelines, Options, + Health Benefits From Barbell to Backend: Building BWB with Ruby on Rails Podcast Interview Travel Series from Trip to Japan Work Smarter, Not Harder: Travel Ruck + Jet Lag Prep Airplane Band Workout Life Lately Post from Japan Why Train Carries? Can I be honest here? Emotional Health Post from Japan Structure vs Rebellion: Food Freedom for Every Season Nutrition Post from Japan Why I love Anytime Fitness Japan: Gym Etiquette + Cultural Comparisons Post Europe Travel Series Make it a Habit: Ending the Start-Stop, All-or-Nothing Pattern for Good 2 Days in Ireland to kick off a solo European Adventure Next stop: the Netherlands! The Cure for Gymtimidation Minding+Closing the Gap: Last Leg of Europe trip - London! ⸻ Sign up for my Strength Training Program, Build with Becky: https://www.betterwithbecky.com Current Program is a Chin-Up & Hip Thrust Focus Work on pulling strength, hitting chin-ups as your first major lift each day while fresh to make greater gains! Compliment with heavy hinges to build lower body strength through the glutes, hamstrings, and quads. Keep Squat and Push pattern strong with challenging unilateral and bench press variations! Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic! podcast@betterwithbecky.com

  7. APR 23

    Take 4: Mindful Habit Change+More

    On the 4th episode of Better with Becky, I dive into life updates from the past couple of months, including lots of reading recommendations, before diving into the topic of the day: Mindful Habit Change. Whether you are wanting to break a habit that no longer serves you or cultivate a new, positive habit, if you're that person who is constantly trying (sometimes without success) to shift your behavior in a better direction, this is the episode for you to dive into learning more about the brain and how it works to form habits based on how rewarding our behaviors feel. You'll walk away with a ton of psychology and practical tools and resources to better understand, target, and implement intentional behavior change using mindfulness, rather than relentless striving or discipline. Resources and Tools from this Episode: Mindful Habit Change Deep Dive Blog post with videos Dr. Jud’s Habit Mapper Dr. Jud’s App: Unwinding Anxiety a little bonus on habits from the book Atomic Habits by James Clear Other Reading Recommendations: Nonfiction: Four Thousand Weeks by Oliver Burkeman Being Mortal by Atul Gawande Outlive by Peter Attia Built to Move by Kelly and Juliet Starrett Sober Curious by Ruby Warrington The Sober Curious Reset by Ruby Warrington Fiction: Hunger Games Prequel - The Ballad of Songbirds and Snakes by Suzanne Collins Hunger Games Postquel (is that a thing? Seems like it should be post quarter-quell, iykyk) - Sunrise on the Reaping by Suzanne Collins Want to track your reading? Incidentally, it's World Book Day, a charity event held annually in the United Kingdom and Ireland on the first Thursday in March. On World Book Day, every child in full-time education in the UK and Ireland is provided with a voucher to be spent on books; the event was first celebrated in the United Kingdom in 1998! In honor of World Book Day, I suggest you check out my friend Nadia’s awesome Indie alternative to Good Reads App, The Story Graph! - Nadia is a Founder, CEO, and Solo Developer / Software Engineer in London, England, but also a badass dancer with a 200-lb back squat who is a sometimes-BWB-member and always-friend-for-life! Content I’ve created since last time that you might find interesting or supportive: Note: you can sign up for my newsletter to never miss a future post! Chin-up journey and Growing Better with Age Learning Lately: Recommended Reads on Longevity, Aging, and Healthspan Related: Who is this Bryan Johnson live-forever guy? Milestone Reflection Post - 6 months without alcohol! 10-Mile Disney Race Posts Celebration Post How I Recovered Post-Race Protein Intake + Relationship with Food Posts Protein Coffee + Mindful Eating Get out of Food Jail - Adopting a “Both-And” rather than an “Either-Or” Mindset Related Resource: How I quit weekend overeating Related Resource: Binge Eating Disorder Resources + Help Lines NSCA Women’s Mentorship Post An Epic Weekend at Epic Universe! thanks to Sadie! Imitation vs. Intention - Reflecting on Real, Lasting Results in an AI Ecosystem - thanks Nicole & Nathan for the great chat on intention and AI + the work of creatives during your recent visit! Sign up for my Strength Training Program, Build with Becky: https://www.betterwithbecky.com Current Program is a Unilateral focus Work on Injury prevention, Balance and Proprioception (the body’s “sixth sense” - ability to perceive its position and movement in space) Address Strength imbalances Side to Side Learn fun combination movement patterns (push-pull) Get in Touch with Comments or Questions, or Request a Future Podcast Episode Topic! podcast@betterwithbecky.com

  8. MAR 12

    Cultivating Social Connections

    Better with Becky is a podcast for anyone on the journey toward a stronger self and a better life! Welcome! Article - Harvard's #1 secret to Happiness: Relationships TED Talk Video - Robert Waldinger: What makes a good life? Lessons from the longest study on happiness The "Loneliness Epidemic" - Dr. Vivek H. Murthy, Former US surgeon general's advisory and data on the healing effects of social connection and community Article - What Teens Are Saying About Barring Children Under 16 From Social Media Book Recommendation: Being Mortal by Atul Gawande Book Recommendation: Outlive: The Science & Art of Longevity by Peter Attia, MD - author coined the concept of "Healthspan" over "Lifespan" Comment for the podcast or question about my program? Reach me at podcast@betterwithbecky.com.

  9. FEB 25

    The 80/20 Rule: Re-Engineered

    My Instagram Post(s) on The Pareto Principle: February 2025 Oct 2022 My Blog Post with links to examples of Pareto Principle in other Domains: Deep Dive into the 80/20 Rule Re-Engineered aka The Pareto Principle 80/20 Rule in Business 80/20 Rule in Healthcare 80/20 Rule in Informatics/Computer Science 80/20 Rule in Crime Prevention Related Resources Mentioned in this Episode 75+ Year Harvard Study: 1 Secret to Happiness Book Recommendation: Atomic Habits by James Clear Want to learn more about how to get stronger, inside and out? Website: www.betterwithbecky.com Join my Strength Training Program, Build with Becky! members.betterwithbecky.com Follow my Beckygram for strength training tips, and gentle nutrition guidance: Note: Beckygram also syndicates to my Instagram, though the links to outside resources won't come through since the app won't allow them! For the best experience, I recommend you subscribe to Beckygram as a Newsletter Shoot me questions for the podcast or about my program at podcast@betterwithbecky.com

  10. FEB 3

    no its becky

    Better with Becky is a podcast for anyone on the journey toward a stronger self and a better life! Welcome! Want to learn more about how to get stronger, inside and out? Website: www.betterwithbecky.com Join my Strength Training Program, Build with Becky! members.betterwithbecky.com Follow my Beckygram for strength training tips, and gentle nutrition guidance: Note: Beckygram also syndicates to my Instagram, though the links to outside resources won't come through since the app won't allow them! For the best experience, I recommend you subscribe to Beckygram as a Newsletter Shoot me questions for the podcast or about my program at podcast@betterwithbecky.com

  • 10 Episodes

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About

Things I wish someone had told me on my journey to a stronger self and a better life. I'd love to read your questions and comments at podcast@betterwithbecky.com

Information

  • Creator
    Becky Searls
  • Years Active
    2K
  • Episodes
    10
  • Rating
    Explicit
  • Copyright
    © Copyright 2025 Better with Becky
  • Show Website
    Better with Becky

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