Dr. Jenna Lagana is a doctor of physical therapy and performance coach who specializes in helping women build strength, improve body composition, and train in a way that’s sustainable for long-term health. She combines evidence-based exercise science with a realistic understanding of the aesthetic goals many women have—but rarely feel comfortable talking about openly. In this episode, we have the honest fitness conversation women are actually having behind closed doors. We discuss: Why you might feel puffy when you start strength training How to know if you’re overtraining Why eating less can stall your progress Finding the right balance between aesthetic and health goals Building glutes without overdeveloping your legs What actually causes the “bulky” look PCOS, inflammation, and body composition Pilates vs. weight training Protein, macros, and whether you really need to track them How long it actually takes to see results The biggest mistakes women make when trying to get lean What an ideal day of eating looks like for someone strength training Whether your goal is to build muscle, lose body fat, improve your relationship with exercise, or simply stop wasting time doing workouts that don’t move the needle, this episode is full of practical advice you’ll actually use. You can find Jenna at @dr.jennalagana on Instagram, and don’t forget to download her Space 314 app.

Dr. Lisa Moskovitz is a registered dietitian, nutrition expert, and the founder of NY Nutrition Group, where she helps people build sustainable habits for long-term health, weight management, and a better relationship with food. Known for her practical, evidence-based approach, she focuses on helping clients move beyond diet culture and create realistic strategies that actually work in real life. If you’ve ever felt confused about calories, macros, intuitive eating, GLP-1s, or what it actually takes to lose weight and keep it off, this episode is for you. Dr. Lisa joins me to break down the unsexy habits that drive sustainable weight loss and why so many women have lost trust in their bodies after years of dieting. We discuss how to bridge the gap between intuitive eating and weight-loss goals, whether calorie counting has a place in a healthy lifestyle, and why your relationship with food and your body is often the foundation for lasting results. We also dive into meal timing, macros, protein requirements, the 1,200-calorie myth, food noise, sleep, circadian rhythms, genetics, and the truth about carbs and fat. Plus, Dr. Lisa shares her perspective on GLP-1 medications, including how they can be used responsibly and what people should know before starting them. We discuss: * The unsexy habits that actually lead to weight loss * Counting calories vs. intuitive eating * How to lose weight without obsessing over food * Why women have stopped trusting their bodies * The three pillars of sustainable weight loss * Whether three meals or multiple smaller meals are better * Understanding macros without overcomplicating them * How much protein women really need * Why carbs and fats aren’t the enemy * The truth about the 1,200-calorie myth * Whether calorie deficits are all that matter * How sleep impacts hunger and cravings * Using circadian rhythms to support weight management * The easiest way to quiet food noise naturally * The role of genetics in body weight * GLP-1s and weight loss: benefits, risks, and misconceptions * Why BMI doesn’t tell the whole story Whether you’re trying to lose weight, improve your health, or simply feel more at peace with food, this episode is packed with practical, science-backed advice you can start applying today. You can find Dr. Lisa Moskovitz at nynutritiongroup.com and at @lisamnutrition on Instagram.