The Beyond the Box Podcast is a practical, honest conversation about nutrition, strength, and performance in real life. Hosted by the coaches behind Beyond the Box Nutrition, Gwen Holtan and Sheena Lawrick, this show cuts through fitness noise, diet culture, and one-size-fits-all advice.
We talk about fueling for training, lifting for longevity, women’s health, hormones, recovery, and what to do when real life disrupts the “perfect plan.” Expect evidence-based guidance, real client scenarios, and conversations that help you build strength, confidence, and consistency-without extremes.
If you’re a woman who wants to train hard, feel strong, and live fully, this podcast is for you.
Even coaches hire coaches. In this no-highlight-reel catch-up, Gwen and Sheena get honest about working at their own health in midlife: the "30 grams of protein or you failed" myth, why they both hired coaches this year, measuring progress with non-scale victories instead of the scale, and what your body is really saying when your sleep and motivation crash. Sheena also shares why she's running the NYC Marathon on November 1st for Fred's Team at Memorial Sloan Kettering, and the story of her son Gus behind it. It's a conversation about choosing hard on purpose and celebrating it instead of fearing it. If you've tried everything and still feel like your body is working against you, come sit with us.
Ready to stop white-knuckling it alone? Book a free consult:
Sheena: https://beyond-the-box-nutrition.neet (https://beyond-the-box-nutrition.neet)... (https://www.youtube.com/redirect?event=video_description&redir_token=QUM4Zm9rVEM0YU9OMm9KQzlVeHdHT3FOemZnZnxBTl9pYzRjeGtnRUlJVVpaV2xwREk1TWFBTXNzRlF5SDEyU0JXUEdtWlBVUU1aOWdKaHo0LWNCYkdFUm5yU1J1OFdUNFdqalg2eEFZNWZXQW93dzdYWWxFS1pYQTMwMnJSYjBo&q=https%3A%2F%2Fbeyond-the-box-nutrition.neetocal.com%2Fmeeting-with-sheena-lawrick&v=wvDaBPbv1oU)
Gwen:https://beyond-the-box-nutrition.neet (https://beyond-the-box-nutrition.neet)... (https://www.youtube.com/redirect?event=video_description&redir_token=QUM4Zm9rU3VwYnJ3ZmNmNzY3WGw1U0hMdm5aUHxBTl9pYzRjcTNJc1ltcVBNWTBfaXBVZC1Hcno3blpFbElocUVJanJqU3lLX0IwTXYzamJzZEV1UHhLaUJYdWFmWEJlWlFQajFidmo5NDFIUTU4NmtDTHMtUUZRY1c1c3c1S0Vj&q=https%3A%2F%2Fbeyond-the-box-nutrition.neetocal.com%2Fmeeting-with-gwen-holtan&v=wvDaBPbv1oU)
Support Sheena's fundraiser for pediatric cancer research at MSK through Fred's Team: https://give.mskcc.org/site/TR?px=573 (https://give.mskcc.org/site/TR?px=573)... (https://www.youtube.com/redirect?event=video_description&redir_token=QUM4Zm9rVFFpNFJWVVBreVdDSnpLX2VYV3VscHxBTl9pYzRmV3ZEMDkwak05SjlVODFxMmZjd2lKUXBMTkphTWxOUG5yNlFTbWJoSDE5anpPX2hiRHNwbEtXN0ZvY20tdzBiZ3Vfd0hPNFVOdXZsWGtZRVlfa1VHZHl3Wnhvb2lv&q=https%3A%2F%2Fgive.mskcc.org%2Fsite%2FTR%3Fpx%3D5733645%26pg%3Dpersonal%26fr_id%3D4472&v=wvDaBPbv1oU)
Find us:
Website: https://beyondtheboxnutrition.com (https://beyondtheboxnutrition.com)
Instagram: / beyondtheboxnutrition (https://www.youtube.com/redirect?event=video_description&redir_token=QUM4Zm9rUVJhMlczSHRxZTQta0pJZlkxMk5rQXxBTl9pYzRmdmF0bW92aTFWaXl3RWlLSTAtTVV5LS1heGcxZElRRHJIMXVUM0ZzaWtKVmN6Ykt6XzYyc0pyb1VOazE5NW9xb2VzSzhhSGV2dUFCOTBRSF9CbzY2SnNSeGc0M0Rj&q=https%3A%2F%2Finstagram.com%2Fbeyondtheboxnutrition&v=wvDaBPbv1oU)
23 Jun 2026
Client Interview: Katie Riker Sternberg
Katie's Journey to Health and Wellness Katie Riker Sternberg shares her journey of transformation, from pre-surgery preparation to post-surgery recovery, fitness routine changes, and the importance of trusting intuition and seeking help during menopause. She emphasizes the value of self-affirmation and the significance of lifelong training for a healthy and strong life.
Takeaways
Reverse dieting for hormonal shifts
Tracking food for empowerment
Value of slowing down and honoring recovery
Importance of adequate nutrition and body composition over scale weight Trust your intuition
Menopause is a real and shared experience
Self-affirmation and seeking help are important
Lifelong training for a healthy and strong life
Chapters
00:00 Recovery and the Value of Slowing Down
51:24 Advice for Women in Menopause
18 May 2026
Dr. Jaime Seeman on Perimenopause, Muscle & HRT
OBGYN and menopause specialist Dr. Jaime Seeman (Dr. Fit and Fabulous) sits down with Sheena and Gwen for a no-BS conversation about what actually works in perimenopause.
Jaime and Sheena go back — they were teammates at the University of Nebraska nearly 20 years ago — and that history shows up in how honest this conversation gets.
Jaime shares her own story of being a fit doctor with a nutrition degree who still ended up pre-diabetic, on thyroid meds, and counting goldfish crackers. Then she walks us through what pulled her out — and what she now uses with her own patients.
We cover muscle as an endocrine organ, why walking isn't exercise, the five pillars from her book Hard to Kill, HRT as one puzzle piece (not the whole answer), the testosterone conversation women aren't getting, GLP-1s, sleep, and creatine for both muscle and brain.
If you're a woman in midlife who's tried everything and still feels like her body stopped cooperating, this one's for you.
Heads up: Sheena had a technical drop around 21 minutes in — Gwen carries the rest. Worth listening all the way through.
Find Dr. Jaime: @drfitandfabulous (https://www.instagram.com/doctorfitandfabulous/)on Instagram.
Book: Hard to Kill. (https://www.doctorfitandfabulous.com/book)
Jaime's TedX talk (https://www.youtube.com/watch?v=6pczUz8mYnU)
Work with us: beyondtheboxnutrition.com (http://beyondtheboxnutrition.com)
30 Apr 2026
Athena Perez: Is There A Cure For Emotional Eating?
Is there a cure for emotional eating?
Athena Perez (@athenamariebt) is a CrossFit Level 2 trainer, founder of Scaled Nation Training, author of Lifting the Wait, and one of the most radically honest voices in the health and fitness space. She's been on a life-changing journey for years — and recently did something that is as shocking as it sounds: a 40-day water fast, not for weight loss, but to understand the why behind her lifelong relationship with food.
In this conversation, Athena breaks down what she actually discovered -the food noise that went quiet around day seven, the emotional eating triggers she documented and traced to patterns, the re-feed that revealed a biological response she never knew she had, and the moment she realized she finally had a choice.
We also get into:
What coaches consistently miss when working with larger-bodied clients
Why food is a sensitive conversation that needs to be approached differently
The identity shift that happened the day she put on a coach's shirt
Why both things can be true — something can taste amazing and not serve your goals
The difference between being a prisoner to information and using it as a gift
This one is all real talk about real bodies. Athena is the kind of person who holds nothing back and we love her for it!
Find Athena at athenamperez.com (http://athenamperez.com) or on Instagram @athenamariebt.
🌐 beyondtheboxnutrition.com (http://beyondtheboxnutrition.com)
📅 Work with Gwen (health & weight loss coaching): calendly.com/gwenholtan/coaching-strategy-call (http://calendly.com/gwenholtan/coaching-strategy-call)
📅 Work with Sheena (fitness & strength training): calendly.com/sheena-6 (http://calendly.com/sheena-6)
9 Apr 2026
Client Interview: Jamie Myrold
She followed every program. Counted every macro. Hired the coaches. And still — her body felt unpredictable, her energy was tanked, and her weight wouldn't move.
Jamie Myrold is a VP at Apple, a two-location life juggler, and one of Sheena's longest-standing clients. In this episode, she gets radically honest about what the last four years have actually looked like: menopause hitting without warning, the keto hangover nobody talks about, reverse dieting her way from 1,200 to 1,800 calories, an autoimmune diagnosis that threw everything sideways, and the moment a micro-dosed GLP-1 finally unlocked what years of "doing everything right" couldn't.
This is a conversation about patience, trust, and what happens when you stop borrowing someone else's plan and start building your own. Jamie calls her approach "the just eat diet" — no name, no rules, no restriction. Just food and movement that fit her actual, chaotic, beautiful life.
If you're a woman in perimenopause or menopause who feels like her body is working against her, press play. This one's going to feel like a deep exhale.
24 Mar 2026
Why Your Clothes and Your Health Have More in Common Than You Think: Interview with Alena LeBlanc
What does personal styling have to do with nutrition and fitness coaching? More than you'd think. In this episode, we sit down with Alena LeBlanc — personal stylist for female founders and entrepreneurs and the parallels are almost unreal. We're talking about ditching the rules, ignoring the numbers, dressing (and eating) for the body you have now, and why real transformation always starts with mindset. If you've ever stood in front of a closet full of clothes or a fridge full of food and felt completely stuck, this one's for you.
Connect with Alena: LeBlanclabel.com (http://LeBlanclabel.com) | @leblanc_label on Instagram
11 Mar 2026
Making Moments Matter: Interview with cancer survivor Jim Fredricksen
Jim Fredricksen shares his inspiring journey through pancreatic cancer, emphasizing the importance of nutrition, exercise, mindset, and community support in health and resilience.
Chapters
00:00 Introduction to Jim's Journey
02:21 Facing Cancer: Jim's Diagnosis and Treatment
06:36 Nutrition and Exercise: Keys to Resilience
11:10 Mindset and Gratitude in the Face of Adversity
15:43 Living in the Present: Making Moments Matter
22:09 Support Systems and Spirituality in Healing
23:51 The Importance of Support
24:50 Navigating Health Challenges
27:26 Positive Mental Attitude and Resilience
29:52 Creating Lasting Memories
32:15 The Weight of Scans and Anxiety
34:49 Living Life with Purpose
39:00 Advice for a Healthy Life
41:06 Sports and Lighthearted Banter
4 Mar 2026
The Truth About Metabolic Adaptation and How to Reverse Diet Effectively
In this episode, Sheena and Gwen explore the complexities of weight loss, metabolic adaptation, and the importance of personalized nutrition strategies. They discuss how to effectively reverse diet, the signs of metabolic slowdown, and practical tips for sustainable weight management.
Chapters
00:00 Understanding the Client Avatar
03:02 The Importance of Nutrition and Medical History
05:55 Metabolic Adaptation and Reverse Dieting
09:00 The Body as a Self-Regulating Machine
12:02 Building Towards Maintenance Calories
15:06 The Role of Cortisol and Recovery
18:04 Trusting the Process of Change
21:06 Transforming Fitness Approaches
24:00 Fueling the Body for Success
25:59 Understanding Metabolic Adaptation
30:05 The Power of Refeeds
33:53 Sustainable Weight Management
38:58 Balancing Exercise and Nutrition
19 Feb 2026
Interview with Lauren Bay Regula
This AWESOME conversation delves into the journey of Lauren Bay Regula, co-owner of Strong Mom and former teammate of Sheena. Lauren shares her experiences with overcoming challenges, building mental and emotional strength, and the positive impact of therapy and coaching. The conversation delves into the impact of environment on personal development, the strength found in vulnerability, the importance of embracing the basics, and the pride in mindset and ownership.
Chapters
00:00 Therapy, Coaching, and Building Capacity
31:52 The Invisible Hand of Environment
44:53 The Boringly Beautiful Basics
53:15 Pride in Mindset and Ownership
10 Feb 2026
Navigating Menopause: Insights from Dr. Hillary Bassett
In this enlightening conversation, Dr. Hillary Bassett discusses her transition from conventional medicine to functional medicine, emphasizing the importance of understanding hormonal health, particularly during perimenopause and menopause. She highlights the need for comprehensive care that addresses the whole person rather than just symptoms. The discussion covers the significance of hormone replacement therapy, the role of testosterone in women's health, and the importance of self-care and lifestyle changes. Dr. Bassett encourages women to embrace their bodies and prioritize their health during this transformative stage of life.
2 Feb 2026
Navigating the Hormonal Maze: A Guide for Women
In this conversation, Sheena Lawrick and Gwen Holtan discuss the complexities of hormonal changes women face during perimenopause and menopause. They explore the importance of tracking symptoms, collaborating with healthcare providers, and advocating for oneself in the healthcare system. The discussion also highlights the role of nutrition and lifestyle in managing hormonal health, addressing misconceptions about hormone replacement therapy, and the need for personalized care. The conversation emphasizes the importance of finding the right support and understanding the impact of hormonal changes on mental health.
26 Jan 2026
Fitness: Consistency Over Complication
The conversation covers a discussion about fitness and training for women in perimenopause and menopause, emphasizing the importance of a personalized approach and consistency.
Chapters
00:00 Travel Adventures with Gus
05:05 Fitness and Training for Women in Perimenopause and Menopause
19 Jan 2026
Sleep: Coach Gwen Shares Her Experience Using CBTI (and tips for parents of small kids)
The conversation delves into the importance of sleep and the behavioral changes necessary for better sleep. It explores the impact of the sleep environment, the role of cognitive behavioral training for insomnia, and the creation of a healthy sleep routine. The conversation delves into the topic of sleep training for children, highlighting the use of the Ferber method and its impact on parental well-being. It then explores the behavioral and environmental factors that influence sleep quality, including considerations for sleep apnea and hormonal changes. Finally, the discussion focuses on optimizing sleep quality through supplements, dietary adjustments, and environmental changes.
Takeaways
Behavioral changes for better sleep
Importance of sleep environment and routine Sleep training for children and adults
Behavioral and environmental factors impacting sleep
Chapters
00:00 Setting the Stage for Sleep
08:03 Cognitive Behavioral Training for Insomnia
14:58 Creating a Healthy Sleep Routine
23:05 Behavioral and Environmental Factors
30:03 Optimizing Sleep Quality
12 Jan 2026
GLP-1s: Coach Sheena Shares Her Personal Experience (and how to know if they are right for you)
The conversation covers an introduction to GLP-1s, their pharmacology, FDA approval, access, use as a weight loss tool, lifestyle changes, and personal experiences with GLP-1s. The conversation delves into the impact of GLP-1 medication on food noise and energy levels, as well as the experiences of clients using the medication. It also addresses the shame and misconceptions surrounding the use of GLP-1 medication for weight management.
Takeaways
GLP-1s for weight loss
Considerations for GLP-1 use GLP-1 medication for food noise
Microdosing and its impact on energy levels
Chapters
00:00 Introduction and GLP-1 Overview
05:08 Accessing GLP-1 Medications
16:07 GLP-1 and Lifestyle Changes
24:19 Personal Experience with GLP-1
30:10 Marathon Training and Energy Intake
39:27 Client Experiences with GLP-1 Medication
46:32 Shame and Misconceptions Around GLP-1 Medication
5 Jan 2026
Identity Based Goals: What your gifts say about you (Jan 5, 2026)
The conversation covers the importance of rest, self-auditing, and the concept of identity-based goals. It also delves into the benefits of deloading in fitness and the significance of experiences over material possessions. The discussion emphasizes the need for long-term sustainability and the value of day-by-day progress.
Takeaways
Rest and self-auditing are essential for overall well-being.
Identity-based goals are more effective than outcome-based goals.
Experiences hold more value than material possessions.
Day-by-day progress is crucial for long-term success.
Chapters
00:00 Day-by-Day Progress and Trusting Yourself
22 Dec 2025
Embracing the Journey: Setting Personal Goals
(Dec 22, 2025)
The conversation delves into the significance of small steps and empowerment in decision-making. It explores the journey to running a marathon, reframing the importance of small steps, and deciding what's important in setting goals and taking action.
Takeaways
Small steps matter
Empowerment in decision-making
Chapters
00:00 Setting Goals and Taking Action
11:08 Empowerment in Decision-Making
20:51 Reframing the Importance of Small Steps
31:47 Deciding What's Important
17 Dec 2025
Navigating Stress and Real Life Solutions (Dec 17, 2025)
In this conversation, Gwen Holtan and Sheena discuss the challenges and realities of navigating life during the holiday season, emphasizing the importance of self-care, reframing expectations, and finding strength in vulnerability. They share personal stories and insights on coping with stress, grief, and the need for compassion in coaching. The discussion highlights the significance of control, empowerment, and the journey of personal growth, encouraging listeners to embrace change and prioritize their well-being.
17 Dec 2025
Let's talk about Hormones (Dec 8, 2025)
In this conversation, Gwen and Sheena discuss their personal experiences with hormonal changes, particularly focusing on menopause and perimenopause. They explore the importance of understanding these changes, the role of hormone replacement therapy (HRT), and the significance of seeking specialized care. The discussion also highlights the need for ongoing dialogue with healthcare providers and the importance of addressing symptoms holistically through lifestyle changes and medical support.
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