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TGIF GALS! Today I’m joined by Paulina Hefferan for SUCH a good conversation about fitness, motherhood, body image, and what it actually takes to build a physique you can maintain long-term. Paulina shares her full story- from growing up being bullied and starting her own weight loss journey, to becoming a personal trainer, business owner, and mom. We talk about how her relationship with fitness and food has evolved over the years, what postpartum recovery looked like for her, and why strength training + a sustainable routine are still the foundation of everything she does. Paulina also opens up about her breast implant journey, experiencing breast implant illness, being diagnosed with lupus at 22, deciding to explant, and ultimately making the decision to get implants again! I hope you guys enjoy!! xoxo LINKS :  START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application : https://www.macrohabits.com/application WORKOUT WITH ME (try 7 days free!) : https://my.playbookapp.io/hannah-pointer/checkout PODCAST STORY SUBMISSIONS : https://forms.gle/jrzsTVbJYjKKBwFt5 Find Paulina on IG - https://www.instagram.com/paulinastein?stkn=Z240NHI0OXNjbTlx RESET DETOX DUO (morning + evening supplements) - https://amzlink.to/az004tk5vlLPs RESET daily probiotic + digestive enzyme - https://amzlink.to/az0Nt9EGmbeX3 Paulina’s website : https://paulinafitness.com

Welcome back to another SOLO episode of the MacroHabits Podcast! This week I’m chatting about my recent PRFM treatment update, to new workout programs, current favorites, Hanna Cavinder transformation, & more!  I’m sharing my experience with PRFM, why I decided to try it, what the recovery process looked like, and answering your most frequently asked questions about the treatment. Plus, I’m diving into your submissions! dairy-free protein alternatives, navigating your training when your goal is to lean out, friendship drama, dating dilemmas, and everything in between. Grab your coffee, head out on your hot girl walk, or throw this episode on during your next workout. ILY GUYS!  LINKS :  START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application : https://www.macrohabits.com/application WORKOUT WITH ME (try 7 days free!) : https://my.playbookapp.io/hannah-pointer/checkout PODCAST STORY SUBMISSIONS : https://forms.gle/jrzsTVbJYjKKBwFt5  SKIMS HAUL - https://shopmy.us/collections/7762812 MH Spotify  - https://open.spotify.com/user/31fuy7qzkalx4cikazsoxeqhhp6a?si=nzcuBzDiQBeVumxGnBDyIw&utm_source=copy-link Turkey burger meal prep - https://www.instagram.com/reel/DdmpPByyOK9/?stkn=MTB2aWFuejQ0MG91bQ== Elf primer - https://amzlink.to/az05h6FEmGZfA Amazon cabinet - https://amzlink.to/az0pCSy61GHcj Nipple covers: https://amzlink.to/az0BtvZ4ZOjZc

Grab your coffee and come hangout with meeee! We have A LOT to catch up on in today’s solo episode!! How I manage to hit 150g of protein while traveling, a girls weekend in Laguna Beach, getting my place back in order, current random favorites, my PRF treatment, hair updates + more. Then we’re getting into your submissions and Q&A. We’re talking about balancing a long distance relationship without abandoning your own goals, the difference between making healthy sacrifices for a relationship vs. losing yourself in one, period weight gain vs. actual fat gain, and how to tell if you genuinely need a deload week or you’re just feeling unmotivated. Plus, I’m sharing something I do every week to improve my physique, something I’ve actually STOPPED doing that has made me feel better, and the goals I’m currently working toward that have absolutely nothing to do with the way my body looks. LINKS :  START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application : https://www.macrohabits.com/application WORKOUT WITH ME (try 7 days free!) : https://my.playbookapp.io/hannah-pointer/checkout PODCAST STORY SUBMISSIONS : https://forms.gle/jrzsTVbJYjKKBwFt5  OC ITINERARY (IG reel) : https://www.instagram.com/reel/DdPc21izuW6/?stkn=MXJhaHRtcjR0bXludw== LUTEAL PHASE POD EP : https://open.spotify.com/episode/1wljGKoY0svmoPjiZhhFm5?si=0jWcDlOqR2aqdlfJ9UimaA&utm_source=copy-link Agolde brown sweater : https://go.shopmy.us/p-87279917 Fav jewelry : https://shopmy.us/collections/3854443 Diffuser : https://amzlink.to/az05SBUSTL8ue ^^essential oils : https://amzlink.to/az0xLmMRYeaeC FAVORITE PROBIOTIC : https://amzlink.to/az0bCJEThh7yH G2G bars (code MACROHABITS) : https://g2gbar.com Rawr bars (code MACROHABITS) : https://www.rawrorganics.com BetterDays Greens (code HANNAH10) : https://betterdaysco.com Flora by Organic Olivia : https://amzlink.to/az0JrtMkSEGNs Wellness formula pills : https://amzlink.to/az0Qh2MEaS2zm Alfred SF vanilla : https://go.shopmy.us/p-87281164 Smart scale (if you’re gonna use a scale - USE THIS ONE!!!) : https://amzlink.to/az0StWpVJElZW   THE LAUNDRY TRIFECTA dryer sheets - https://amzlink.to/az0QXxYOSsftS scent booster - https://amzlink.to/az0ZlvbgCVbHH diva laundry detergent - https://amzlink.to/az0uoEXKF3Ddm

TGIF GALS!  Feeling stuck even though you’re doing everything “right”? In this solo episode, we’re breaking down what a true plateau actually is and what to do when your progress stalls- from auditing your adherence and understanding TDEE to adjusting your macros, reverse dieting, progressive overload, and knowing the difference between a weight-loss plateau and a physique plateau. I also cover the sneaky things that can mask progress, why eating less isn’t always the answer, how carbs and fats can impact performance, and how long is too long to stay in a deficit. Plus, a little life update on navigating negativity online, my thyroid ultrasound, and moreee 3 LINKS - PODCAST STORY SUBMISSIONS (100% anonymous!!) :  https://forms.gle/jrzsTVbJYjKKBwFt5   7 DAYS OF FREE WORKOUTS : https://my.playbookapp.io/hannah-pointer/checkout   START FORM : https://www.macrohabits.com/get-started   12 Week 1:1 Coaching Application (booking for September & October) : https://www.macrohabits.com/application Independent Reverse Dieting Plans : https://macrohabits.shop/products/6-week-reverse-dieting-plan   Moving Company (OC) : https://goldenwestmoving.com   Thyroid podcast episode : https://open.spotify.com/episode/6RmHQ90n6AaMh5cbJWKqTn?si=s6STGL01Q_KbPX6h2x0SzQ&utm_source=copy-link   Brain Code Centers (brain scan) : https://www.instagram.com/braincodecenters

Diet culture has made us feel like we have to pick a side: either love your body exactly as it is OR have a goal to change it. But I don’t think those two things are mutually exclusive. In this solo episode, I’m unpacking the conversation around diet culture, fat loss, macro tracking, and why wanting to change your physique does not mean you hate your body. We’re talking about the difference between structure and restriction, why I believe you can’t hate yourself into your dream body, and how having goals for yourself can come from a place of self-love, not punishment. I’m also sharing my own experience with tracking macros, how it completely changed the way I understand portions and fueling, and why eating “healthy” doesn’t necessarily mean you’re eating for your goals. You’re allowed to want fat loss AND love your body. You’re allowed to have structure without restriction. And you’re allowed to have physique goals without letting them consume your life.    LINKS :    START FORM : https://www.macrohabits.com/get-started   12 Week 1:1 Coaching Application : https://www.macrohabits.com/application   WORKOUT WITH ME (try 7 days free!) : https://my.playbookapp.io/hannah-pointer/checkout   PODCAST STORY SUBMISSIONS : https://forms.gle/jrzsTVbJYjKKBwFt5    Recent episode w/ Coach Nat : https://open.spotify.com/episode/4Qdq8kjUJTjXPhms8QWpYK?si=17ZVnF71Sv2UEHIGB2hjBA&utm_source=copy-link&t=0    Fiber episode : https://open.spotify.com/episode/4D2mR2S021F2hKwpqX5rIO?si=JIi3dKNoSfOCqIieOwbvBQ&utm_source=copy-link   Protein ball recipe : https://www.instagram.com/reel/DcjbhQ8PiO4/   Macro friendly Starbucks orders : https://www.instagram.com/p/Dcgs0nFFMEg/   SPF setting spray : https://go.shopmy.us/p-83112307

HI BEAUTIES! Coach Nat and I are answering your questions all about body recomposition, macro splits for different goals, progressive overload, and what it actually takes to get better results. We’re breaking down Nat’s current marathon training and how she’s adjusting her macros to support it, my current macro split, how we fuel our bodies before and after workouts, and why we’re both BIG believers in starting your day with a solid breakfast. We also talk about shifting your mindset around macros and viewing food as fuel instead of something you constantly need to restrict. We get into what to do if you’ve lost weight but still don’t feel “toned,” how to structure your workouts if you only have three days a week to train, prepping for a vacation without crash dieting, tracking macros while living with a partner, and why being sore doesn’t necessarily mean your workout was effective. LINKS :  START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application : https://www.macrohabits.com/application WORKOUT WITH ME (try 7 days free!) : https://my.playbookapp.io/hannah-pointer/checkout PODCAST STORY SUBMISSIONS : https://forms.gle/jrzsTVbJYjKKBwFt5 Q&A episode w/ Coach Nat : https://open.spotify.com/episode/4Qdq8kjUJTjXPhms8QWpYK?si=17ZVnF71Sv2UEHIGB2hjBA&utm_source=copy-link&t=0 Foqos app (brick dupe) : https://apps.apple.com/us/app/foqos-tap-to-block/id6736793117 ^amazon tags for app : https://amzlink.to/az0zNwvw93mjf Heated eye mask : https://amzlink.to/az0y9W5RCwzKP Oatmeal recipe : https://www.tiktok.com/t/ZP8WgapHr/ New devotional : https://amzlink.to/az0f5nBOJFBCy Home organizers :   Unorganized Home (@unorganizedhome) • Instagram photos and videos instagram.com

TGIF babesss! We’ve all had those weeks where we feel puffy, off, unmotivated, or like our workouts just aren’t hitting the same. In this episode, we’re talking about how to work with your body instead of immediately assuming you need to eat less or train harder. I’m breaking down why taking a deload week can actually help you make MORE progress, and the simple things I do when I’m in a funk and need to feel like myself again. Thank you for your continued support!! XO    LINKS :    START FORM : https://www.macrohabits.com/get-started   12 Week 1:1 Coaching Application : https://www.macrohabits.com/application   NEW WORKOUT PROGRAM (try 7 days free!) : https://my.playbookapp.io/hannah-pointer/checkout   PODCAST STORY SUBMISSIONS : https://forms.gle/jrzsTVbJYjKKBwFt5   Hydration by Lisa (peptides) : https://www.instagram.com/hydrationbylisa   BetterDays Greens (code HANNAH10) : https://betterdaysco.com/collections/bettergreens?srsltid=AfmBOorMA3wCcbfTYHmSc3ssaKzxPK79c8Nm8kcXSJpVQWHsRowMYpLs   Fav tanks : https://shopmy.us/collections/6690271   Kid Strong Manager Application :   General Manager - Murray, UT - Indeed.com indeed.com   Jesus Calling 365 Devotions with RealLife Stories Hardcover with Full Scriptures Encouragement and Reassurance for Daily Life A 365Day Devotional amzlink.to

This was such a fun episode with the brain guru Angie Noack! She shares her story of her brain injury, how she’s changed her life, and how she’s helped change so many others through brain mapping, neurofeedback, & lifestyle changes for optimal brain health. Mention “MACROHABITS” for $100 your brain scan!! Everything we talked about is linked down below.    START FORM : https://www.macrohabits.com/get-started   12 Week 1:1 Coaching Application (booking for August + September!) : https://www.macrohabits.com/application   7 day free trial to workout program! Hannah Pointer App - Nutrition Coach & Personal Trainer (https://my.playbookapp.io/hannah-pointer)   To schedule a brain consult: Top Neurofeedback in Denver and Dallas (https://braincodecenters.com/)   Brain code centers IG: https://www.instagram.com/braincodecenters   Books mentioned: Fiber & Fueled  Glucose revolution  Comfort crisis  Dopamine nation  Metabolical  Protein a holic

TGIF GIRLS!! I love these solo episodes. I feel like I’m on FaceTime with you guys just catching up!! I’ve got some major life updates for you guys and story submission breakdowns!! Thank you so much for being here and for the continued support with the pod  any links I mentioned are down below! If you’re interested in 1:1 coaching- we’re booking out for August and September. Fill out the form below :)    LINKS -   PODCAST STORY SUBMISSIONS (100% anonymous!!) :  https://forms.gle/jrzsTVbJYjKKBwFt5   7 DAYS OF FREE WORKOUTS : https://my.playbookapp.io/hannah-pointer/checkout   START FORM : https://www.macrohabits.com/get-started   12 Week 1:1 Coaching Application (booking for August & September!) : https://www.macrohabits.com/application   Chocolate Chip Cookie Dough Protein Balls :https://www.instagram.com/reel/Dbq3dVHRgIw/

In today’s Q&A, I’m answering some of your most asked questions! We’re diving into my current macro split, whether I’m reverse dieting, how to increase your carbohydrates without feeling overwhelmed or gaining weight, etc. Plus, I’m sharing practical tips and the reasoning behind what’s worked for me. Whether your goal is fat loss, building muscle, or simply feeling your best, I hope this episode gives you a few takeaways you can apply to your own journey.   If you enjoyed this episode be sure to leave a rating and review, share it with a friend, and tag me on Instagram @macro_habits so I can see you’re listening!   LINKS :   START FORM : https://www.macrohabits.com/get-started  12 Week 1:1 Coaching Application : https://www.macrohabits.com/application  Workout with me  : https://my.playbookapp.io/hannah-pointer/checkout  PODCAST STORY SUBMISSIONS : https://forms.gle/jrzsTVbJYjKKBwFt5  Kelly’s IG : https://www.instagram.com/kellygiugni  Hydration by Lisa : https://www.instagram.com/hydrationbylisa  Body care essentials : https://amzlink.to/az01DlE1R1vf3  Cyklar Body Oil : https://go.shopmy.us/p-74850907  Cyklar Body Wash : https://go.shopmy.us/p-74850656  Fleur Perfume : https://go.shopmy.us/p-74852596  Mouth tape : https://go.shopmy.us/p-36962800  Ice roller : https://go.shopmy.us/p-58591625  Teeth whitening strips (great for sensitive teeth) : https://amzlink.to/az00w3ovWAmKe  Lumify eye drops : https://amzlink.to/az0aMgotRD9X4  Inositol powder (I take this daily) : https://amzlink.to/az0FhSNgdBUVP  PWDRS electrolytes (code ‘MACROHABITS’) https://www.pwdrs.com/products/electrolytes-pwdr   Clearstem routine : https://shopmy.us/collections/5667344  Coach Tay’s Podcast Ep. : https://open.spotify.com/episode/6lGpXIfrLwQKZkWGA1wnpH?si=bYOCWyTpRniN1E5GQy_llA&utm_source=copy-link  Well with Arielle Lorre : https://open.spotify.com/show/0vrgqp61FJYzGXJnfdv64m?si=tEA4eRRMSLCkqBjbhmcg4A&utm_source=copy-link

TGIF SEESTERS In this solo episode, I’m sharing exactly how I maintain my physique while traveling without obsessing over every calorie or saying no to the experiences. We cover the habits that make the biggest difference, how to avoid feeling puffy and inflamed, my go to restaurant strategies, digestion tips, and what I actually do before, during, and after a trip to stay feeling my best!! I also share the Botox I just got! LINKS : 7 day free trial to workout program! Hannah Pointer App - Nutrition Coach & Personal Trainer (https://my.playbookapp.io/hannah-pointer) START FORM : https://www.macrohabits.com/get-started 12 Week 1:1 Coaching Application (booking for July & August!) : https://www.macrohabits.com/application Listen to Molly’s podcast episode here : https://podcasts.apple.com/us/podcast/macrohabits-podcast/id1845155084?i=1000756321345 Listen to Raena’s podcast episode here (lymphatic organic) : https://podcasts.apple.com/us/podcast/macrohabits-podcast/id1845155084?i=1000777202544 Lymphatic drainage massage RESULTS! : https://www.instagram.com/reel/DbB3MosyTIw/ OC nail tech - https://www.instagram.com/notyourmomsnails UT nail tech - https://www.instagram.com/handsbyhal Banana Muffin Recipe  -  https://www.instagram.com/reel/Da6OpBSSIme/ Mouth tape :  https://go.shopmy.us/p-36962800 Make up favorites :  https://shopmy.us/collections/2396502 My girl wellness digestive supplement :  https://www.mygirlwellness.com/products/you-go-girl Inositol powder (I take this daily) :  https://amzlink.to/az0FhSNgdBUVP All of my favorite digestion supplements :  https://amzlink.to/az0CpOr5zu9wQ PWDRS electrolytes (code ‘MACROHABITS’)  https://www.pwdrs.com/products/electrolytes-pwdr  ( https://www.pwdrs.com/products/electrolytes-pwdr?srsltid=AfmBOoq3iPfduJFFFLw654PxZbIMTdZtkxlA9eIDcLzsiKwhMj6q6mFU ) Clean Simple Eats single serve protein powder (code ‘HANNAH10’) https://cleansimpleeats.com/products/build-your-own-protein-powder-variety-pack Taylor Dukes Wellness Protein Powder :  https://go.shopmy.us/p-73524123

HI BEAUTIES! On this week’s episode I’m joined by Raena, owner of Lymphatic Organic, to dive into one of the most overlooked pieces of health, recovery, and body composition: your lymphatic system. We talk about how proper lymphatic drainage can impact inflammation, bloating, recovery, digestion, hormones, and even the way your physique looks- especially if you feel like you’re doing everything “right” with nutrition and workouts but still feel puffy or stagnant. We also talk about Raena’s face lift, travel tips, business, diet, & more!! As always, if you enjoyed this episode be sure to subscribe, leave a review, and share it with someone who needs to hear it 🫶🏼 START FORM : https://www.macrohabits.com/get-started   12 Week 1:1 Coaching Application (booking for July & August!) : https://www.macrohabits.com/application   Workout programs!! 7 day free trail:     https://my.playbookapp.io/hannah-pointer/checkout     Lymphatic Organic : https://lymphaticorganic.com   Lymph Addicts Community : https://thelymphaddicts.com   Shop Raena’s Vibration Weights : https://thelymphaddicts.com/products/lymphy?variant=49679487074554

Unsure where to start?:  MacroHabits | Get Started (https://www.macrohabits.com/get-started) BOOKING FOR JULY! 12 week 1:1 coaching form: MacroHabits | 1:1 Coaching (https://www.macrohabits.com/1-1-coaching) Workout Subscription! 7 Day Free Trial: https://my.playbookapp.io/hannah-pointer/checkout?promo=MACROHABITS The BEST camera : https://go.shopmy.us/p-70133193?s=sl1_stk_cpl NANTUCKET OUTFITS : https://shopmy.us/collections/6204773 Gap linen set : https://go.shopmy.us/p-69480318 Vagabond sandals : https://go.shopmy.us/p-69480691 Wedding Guest Dresses : https://shopmy.us/collections/6044183 7 DAYS OF FREE WORKOUTS : https://my.playbookapp.io/hannah-pointer/checkout CSE GREENS (code ‘HANNAH10’) : https://cleansimpleeats.com/products/cherry-limeade-greens-powder My Girl Wellness (digestion supplement) : https://www.mygirlwellness.com/products/you-go-girl Immunity Stack : https://amzlink.to/az0V1Ov6tK8yj All supplements : https://amzlink.to/az0HW58zHEToJ START FORM : https://www.macrohabits.com/get-started

Unsure where to start?:  MacroHabits | Get Started (https://www.macrohabits.com/get-started) BOOKING FOR JULY! 12 week 1:1 coaching form: MacroHabits | 1:1 Coaching (https://www.macrohabits.com/1-1-coaching) Workout Subscription! 7 Day Free Trial: https://my.playbookapp.io/hannah-pointer/checkout?promo=MACROHABITS GUT HEALTH SUPPLEMENT PROTOCOL : https://amzlink.to/az0YorawfbzwT Wedding Guest Dresses : https://shopmy.us/collections/6044183 TRAVEL EPISODE (episode 25) Apple - https://podcasts.apple.com/us/podcast/macrohabits-podcast/id1845155084?i=1000757704240 Spotify - https://open.spotify.com/episode/47m1V8A7G0jc7zcTsRpSc9?si=4wgruqbsT9SJkd2-o47LVA rhode highlight milk : https://go.shopmy.us/p-68086053 rhode peptide lip tint (macadamia butter) : https://go.shopmy.us/p-68086475 dime 7 summers perfume : https://go.shopmy.us/p-68087239 All my favorite make up products : https://shopmy.us/collections/2396502 GAP SWEATSUIT : https://shopmy.us/collections/4909957 Follow me on Spotify!!! : https://open.spotify.com/user/hannah.pointer?si=0Q1utCuWT2-g748kd6NyIA HYDRATION BY LISA (peptides) : https://www.instagram.com/hydrationbylisa CLEARSTEM FAVS (code ‘MACROHABITS’ to save) : https://shopmy.us/collections/5667364 7 DAYS OF FREE WORKOUTS : https://my.playbookapp.io/hannah-pointer/checkout PWDRS (obsessed with their pre workouts + electrolytes) (code ‘MACROHABITS’ to save) : https://www.pwdrs.com Supplements : https://amzlink.to/az0HW58zHEToJ

My bestie Lexi is back on the pod!! We’re catching you up on everything going on from wedding weekend festivities, dating updates, funny stories, and some highs and lows from the past few weeks. Then we dive into your submissions and answer some juicy questions on:   • Body dysmorphia, SkinnyTok, and healing your relationship with food   • Feeling like you’ll never find your person after a breakup   • Navigating passive-aggressive friendships and jealousy   • Moving in with your boyfriend while still prioritizing your goals   • Confidence & growth   ENJOY xx Unsure where to start?:  MacroHabits | Get Started (https://www.macrohabits.com/get-started)   BOOKING FOR JULY!! 12 week 1:1 coaching form: MacroHabits | 1:1 Coaching (https://www.macrohabits.com/1-1-coaching)   Workout Subscription! 7 Day Free Trial: https://my.playbookapp.io/hannah-pointer/checkout?promo=MACROHABITS   Fav Electrolytes: https://www.pwdrs.com/products/electrolytes-pwdr (code: “MACROHABITS”)