MacroHabits Podcast
MacroHabits Podcast explores the intersection of nutrition, fitness, and lifestyle habits to help listeners build sustainable routines for long-term health. Host Hannah Pointer interviews experts and shares evidence-based strategies for optimizing physical and mental well-being. Each episode offers practical tips on topics like meal planning, exercise science, and habit formation.
Episodes
Stop Waiting for January: Your Winter Arc, My Updated Macro Plan, & Building Real Confidence
HAPPY FRIDAY GALS!!! We are officially entering our WINTER ARC ERA and today we’re talking about how to make the next three months count instead of waiting until January 1st to get your life together. First, we’re catching up on lifeee. My recent Hawaii trip, Botox, current favorites, my PRFM obsession, recipes, taking a break from peptides, and a little heart-to-heart <3 Then we’re g
Paulina’s Full Story: Weight Loss, Motherhood, Gut Health, Breast Implant Illness & Sustainable Results
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 an
Injecting my own blood into my face?! PFRM Q&A, life update, client wins, & more
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’
SOLO CATCH UP! A Little Bit of Everything: Life Updates + Your Q’s & Submissions!
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 wit
Not Seeing Progress? How to Break a Weight Loss or Physique Plateau
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 cov
Wanting Fat Loss Doesn’t Mean You Hate Your Body: Diet Culture & Structure vs. Restriction
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 betwe
Different Goals Need Different Macros: Fat Loss, Muscle Gain, & Body Recomp
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 believe
How to Zap That “Puffy” Feeling, Deload Week Benefits, Getting out of a Funk
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 n
Why Carbs Matter, Eliminating Brain Fog, & All Things Brain Health with Expert Angie Noack
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.co
SOLO! Life Update, I’m Moving?, Story Submissions, & More
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 bel
Q&A… What’s My Updated Macro Split? Reverse Dieting? How to Increase Carbs? Tanning Routine?
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
SOLO! Recent Botox, Favs, & Maintaining Your Physique Through Travel… Bloating, Digestion, Restaurant Tips, etc
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
The Missing Piece To Changing Your Physique w/ Raena, Owner of Lymphatic Organic
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 “r
Nantucket Rundown, New Digestion Hack, How to Travel & Not Ruin Your Progress
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 OUTFIT
SOLO BABY! My Inbody Scan Results, New Peptides, Nose Job?, Mini Q&A
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
Major Life Updates… & Advice Column Submissions w/ LEXANNAH
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
Eating 1,000 calories to over 2,000 Calories w/ My Head Coach Tay
In this episode, I’m joined by my Head Coach Tay of the 12 week 1:1 program who shares her personal transformation from chronic dieting to fueling her body properly. We break down how she gradually increased her calories from around 1,000 calories to over 2,000 calories per day, improved her relationship with food, built more muscle, increased her energy, and completely transformed her physique.
Everything I Wish I Knew About Acne with Clearstem Co-Founder Kayleigh Christina
TGIF BABES! In this week’s episode I sit down with Kayleigh Christina, co-founder of CLEARSTEM, to talk all things acne, Accutane, skincare, hormones, and what it really takes to achieve clear skin. We dive into the biggest misconceptions about acne, how hormones, gut health, stress, and nutrition can impact your skin, and why some of the products marketed as “healthy” may actually be making b
Ep.35 - 10 Fat Loss Mistakes I Made in My 20’s… (& what I changed to see results)
Happy Friday gals!! In this episode, I’m breaking down the 10 biggest fat loss mistakes I made in my 20’s… the ones that kept me stuck, frustrated, bloated, under-eating, over-training, and constantly feeling like I had to “start over Monday.” If you feel like you’re doing “everything right” but still not seeing results, this episode will help you zoom out, simplify your approach, and finally unde
Ep.34 - Fat Loss, Hormones, Thyroid, & Metabolism: What Women Need to Know w/ Lauren Papanos
This week, I’m joined by Lauren Papanos from Functional Fueling to talk about the side of fat loss that so many women overlook: hormone health, metabolic function, thyroid health, & properly fueling your body. We dive into the effects of under-eating, chronic dieting, hormone imbalances, thyroid health, metabolic function, food noise, the optimal workout split, inflammation, energy levels, and why
Ep.33 - Q&A: Fat Loss Tips, GLP-1 & Macros, Intermittent Fasting, Sobriety, Plastic Surgery…
TGIF ❤️🔥 In this Q&A episode, I’m answering your questions on everything from fat loss tips and macros to GLP-1s, intermittent fasting, sobriety, plastic surgery, dating, and all the life stuff in between. We’re getting into how to approach fat loss without extremes, what to focus on if you’re using a GLP-1, whether fasting actually helps, how sobriety can impact your goals, and my thoughts on bo
Ep.32 - SOLO CATCH UP! Recent Favs, Bloating tips, Maintaining Body Comp w/ Travel, Rapid fire Q&A
TGIF GALS! This week’s solo catch-up episode is a little bit of everything. We’re diving into some of my recent favorite things, bloating / digestion tips that ACTUALLY help, how to maintain your body composition while traveling without obsessing or starting over every Monday, and a rapid fire Q&A covering some of your most asked health, fitness, beauty, dating, and nutrition questions.
LINKS:
U
Ep.31 - Inside the Mind of an Olympian with Annie Kunz
TGIF! In this episode, I’m joined by Olympian Annie Kunz to talk about what it really takes to compete at the highest level- mentally, physically, and emotionally. Annie opens up about her journey to the Olympics, the pressure that comes with elite performance, navigating identity outside of sport, and the lessons she’s learned through setbacks, discipline, and chasing big goals. We also chat abou
Ep.30 - What I Eat In A Day To Maintain Fat Loss, My Updated Peptide Stack, & Workout Split
A solo catch up!! I missed you guys! I’m walking you through exactly what I eat in a day to maintain my fat loss, my current peptide stack and why I’m using it, plus my updated workout split that’s been helping me stay lean while building muscle. We also get into how my routine has evolved lately, what’s actually making the biggest difference in my physique right now, and the small habits that are
Ep.29 - I’m In The Hot Seat!…Blind Q&A w/ Coach Nat 👀
TGIF gals!! In this episode, Coach Nat puts me on the spot with a blind Q&A and asks me questions all across the board. From fitness and nutrition to life, mindset, dating, and everything in between.. lol I have a slight vulnerability hangover from this episode but I trust my little podcast community ;)
LINKS:
Rawr bars code: MACROHABITS (https://www.rawrorganics.com/)
Unsure where to start?:
Ep.28 - KKFIT TWINS! The Evolution No One Saw Behind Their Fitness Journey
HI GALS! This week on the MacroHabits Podcast, I’m sitting down with the KKFIT twins (Kathryn & Kendra) for a fun, honest, and real conversation about all things health, wellness, & relationships. We get into what it looks like to pursue health and fitness without letting it consume your entire life, how their routines and mindset have evolved over time, and the balance between discipline, enjoyin
Ep. 27 - Carb Cycling, Calorie Deficits, Carb Timing, PCOS Tips, & More 🫶🏼
TGIF BABES! Sharing some updates, favorites, then jumping into the main point of the episode!! If you feel like you’re doing “everything right” but your body isn’t changing… this episode is for you. In this episode, I cover:
• what carb cycling actually is (and who it’s for vs. not for)
• how carb timing impacts energy, performance, and fat loss
• realistic PCOS tips to support hormones, blood sug
Ep.26 - I was Vegetarian?! Fad Diets, Why Under Eating is Ruining Your Metabolism, & Reverse Dieting
We’re getting into my past experiences with chronic dieting, unhealthy eating behaviors, how under-eating completely backfired on my body, and the biggest mistakes I see women making when trying to lose fat. If you feel like you’re doing “everything right” but not seeing results, this episode will connect the dots. I cover how under-eating slows your metabolism (and what that actually means), the
Ep.25 - “No Bloat” Travel Protocols, Luteal Phase Must-Haves, Dating Updates, Workout Splits, & More
TGIF gals! A little catch up about my weekend in Nashville, how I reduce travel bloat and water retention, & the supplements I’m loving during the luteal phase to support cravings, mood, and energy. I also touch on dating, the breakdown of my current workout split, and some of my favorite things at the moment :)
LINKS:
Unsure where to start?: MacroHabits | Get Started (https://www.macrohabits.c
Ep.24 - This One’s for the Girls: Botox, Filler, & Glow-Up Secrets w/ Molly Tomich
THIS ONE’S FOR THE GIRLS 👑💉
Today’s episode we are diving into all things aesthetics with one of the top injectors in Newport Beach, Molly Tomich!!! Filler, botox, CO2, skincare, face lifts, accutane, sculptra, lasers, & more! I asked her all the questions we all want answered. Molly is a board certified physician assistant with an extensive background in medical dermatology. She has been in aesth
Ep.23 - Why I Removed My IUD, How I Got My Period Back, & The Changes That Helped Me Lean Out
Hi gorgeous gals!! In this episode, I’m sharing the full story behind why I decided to get my IUD removed, what happened to my cycle afterward, and the steps I took to help my body get my period back naturally. I also walk through the lifestyle changes I made including eating enough calories, managing stress, improving sleep, and strength training. Plus, how these changes not only helped restore m
Ep.22 - Ask Away!! Plastic Surgery, Burnout, Body Image, Fat Loss Tips, Confidence, Dating, & more 👀
TGIF 😘 Booking out for March & April for the 12 week 1:1 program!! In this solo ‘Ask Me Anything’ episode, I’m answering your most asked questions about everything from fitness and fat loss to confidence, dating, and navigating burnout with tracking macros.
We get into the real conversations around body image, my thoughts on plastic surgery, what actually works for sustainable fat loss, and the mi
Episode 21: Managing Your Luteal Phase Without Losing Momentum… Cravings, Bloating & Low Energy Explained. & Some Dating Updates 🙊
If you’ve ever felt more tired, bloated, hungry, emotional, or just off during certain weeks of your cycle… this episode is for you. In today’s solo episode, I’m breaking down exactly how to WORK WITH your luteal phase instead of fighting against it. We’re talking diet shifts, training adjustments, supplements that actually help, and simple habits that make this phase feel way more manageable. I’m
Ep.20 - MY FIRST GUEST! Growing up Mormon, Dating Intentionally, Navigating Spirituality, & Where We’re At Now
Everyone give a warm welcome to my very first guest! One of my closest friends from college, Lexi Thompson. We’re having a very honest, vulnerable conversation about what it was like growing up Mormon in California vs. Utah, the similarities and differences in our experiences, how we view Mormonism now, & what navigating spirituality looks like for us today. This episode is not about tearing anyth
Ep.19 - The Habit That Changed Everything… TIME BLOCKING. Valentine’s Day, Funny Stories, & More!
Welcome back to the MacroHabits Podcast babes! This has been one of the most requested topics… time blocking. This simple, free habit has completely transformed my productivity, reduced decision fatigue, and helped me create structure without feeling restricted. In this episode, I break down exactly how I time block, why it works so well, and how it can help you become more consistent, less overwh
Ep.18 - What Helped Me Lose Over 8% Body Fat, Body Recomp Q&A, Supplements That Reduce Cravings, & More
TGIF BABES. In this episode, I’m breaking down what actually helped me lose over 8% body fat and change my physique- without extreme dieting, cutting out foods I love, or putting my life on pause. This is a no-fluff, real-talk body recomposition episode where I answer your most-asked questions and share what truly moved the needle and what didn’t.
LINKS:
Unsure where to start?: MacroHabits | Ge
Ep.17 - How to Lose Fat Without Pausing Your Life: The MH Blueprint on Tracking Macros w/ a Flexible Approach
How to stay on track without saying no to dinner, drinks, travel, or last-minute plans. In this episode, I’m breaking down the exact framework my coaches & I use to create real, sustainable fat loss without burning out or starting over every Monday. I track macros with a FLEXIBLE approach! I hope this episode gives you guys a framework on how to continue to see results, while simultaneously embrac
Ep.16 - Naturally Boost GLP-1 Hormone, Reduce Cravings, Manage Glucose, & The Importance of Fiber
HI BEAUTIES! In this episode of the MacroHabits Podcast, we’re breaking down one of the most underrated (and misunderstood) hormones in fat loss and metabolic health: GLP-1. If you’ve ever struggled with constant cravings, blood sugar crashes, or feeling out of control around food, this episode is for you. We’ll talk about what GLP-1 actually does in the body, how it impacts appetite, glucose regu
Ep.15 - Hot Girl Summer Prep/ My New Macro Split, Peptides, Perfume, & a Little Oversharing
Summer is coming, and I’m breaking down everything I’m doing to get ready- physically, mentally, and emotionally. In this episode, I’m chatting through my current peptides, wellness habits, body recomp focus, along with my favorite perfume and makeup products I’ve been loving lately.
Links:
ALL PRODUCTS I TALKED ABOUT: https://shopmy.us/collections/3544647
Fav electrolytes: https://www.pwdrs.com
Ep.14 - You Asked, I Answered — Dating Icks, Body Image, Fat Loss, Nutrition & Mindset… Q&A
Hi beauties! I did a Q&A box on my IG stories & answered A LOT of your questions!!! In this episode, I’m opening up about my current single season, recent life shifts, and what I’m learning in real time, alongside your questions on fitness, nutrition, routines, mindset, and balance. XOXO
Links:
Fav electrolytes: https://www.pwdrs.com/products/electrolytes-pwdr (code: “MACROHABITS”)
Unsure where
Ep.13 - The Unsexy Habits That Actually Work & A Quick Post Holiday Debrief
TGIF! She’s got her spark back!!!! Post Christmas catch up, what I’m doing for NYE, & then I dive into this week’s episode… I’m breaking down the habit pyramid- why the smallest, most “unsexy” habits are actually the foundation for lasting results in your health, fitness journey, and life. Before you add intensity, restriction, or complexity, you have to build a base that can support it.
LINKS
Ep.12 - Weight-loss Tips, Body Recomp, Inflammation, Managing Cortisol Levels…
Hi beauties! FYI, we’re booking out for January for the 12 week 1:1 program! Link down below for more info :) In this episode, we’re breaking down the real strategies behind sustainable weight loss and body recomposition. We dive into how inflammation and elevated cortisol levels can stall progress, what actually supports metabolic health, and how to work with your body instead of against it. I ho
Ep. 11 - Life Update… & How I Manage Hypothyroidism
Today’s episode is a life update mixed with a deep dive into my hypothyroidism journey. I’m opening up about recently becoming single and how that shift has intersected with managing my health and overall well-being. I share what hypothyroidism has taught me about slowing down, fueling my body properly, and redefining what feeling “good” in my body actually means. Whether you’re navigating a break
Ep.10 - These are a few of my favorite things… 2.0!
TGIF GALS! A full breakdown of my current favorites! wellness, beauty, fitness, food, shoes, routines, and the things that are genuinely making my life better. Simple, honest, and packed with recommendations. Let me know your thoughts!
LINKS:
Unsure where to start?: MacroHabits | Get Started (https://www.macrohabits.com/get-started)
ALL PRODUCTS FROM THIS EPISODE: https://shopmy.us/collections/3
Ep. 9 - ACCUTANE!!! Why I Finally Did It, What It Did For Me, & Everything In Between
In today’s episode, I’m taking you through my full Accutane journey!!! the highs, the lows, the side effects, and the reality behind clearing my skin. If you’ve ever struggled with acne, felt overwhelmed by conflicting information online, or wondered whether Accutane is worth it, this episode breaks everything down in a way that’s honest, vulnerable, and actually helpful.
Links:
Aerie sweatpants:
Ep. 8 - Peptides 101: What They Are, What They Do, and If You Need Them
A little chatty catch up and then I dive into what peptides actually are, how they work in the body, and why they’ve become such a popular tool for fat loss, body recomposition, recovery, gut health, longevity, and overall optimization. I also touch on goal setting and what I’m doing this holiday season.
Links:
Peptide provider:
Concierge Wellness | Concierge Wellness in Newport Beach | Ozempic a
Ep. 7 - How To Navigate The Holidays Without Losing Your Routine
We’ll cover portion control without restriction, intuitive eating that actually feels intuitive, simple habits that keep your body feeling good, how to build balanced holiday plates, and the mindset shifts that make everything easier. If you want to feel confident, in control, and genuinely present this holiday season, this episode is your guide. ILYSM'
LINKS:
Amazon bloating & digestion relief: h
Ep. 6 - Eliminating food noise, my favorite high protein breakfasts, & getting out of a funk
TGIF LADIES!! This week we’re diving into quieting food noise, my previous relationship with food, mental health, my go-to high-protein breakfasts that actually keep you full, and what I do when I’m in a funk. If you’ve been feeling a little off lately or stuck in that all-or-nothing mindset, this episode is your reminder that you don’t have to be perfect to make progress. We’re chatting habits, m
Ep. 5 - Unfiltered Q&A
Happy Friday, gals! Grab your favorite drink and buckle up. I’m answering all your questions from my recent IG Q&A. From religion and relationships to wellness, ozempic, and everything in between… we’re covering it all. Hope you have an amazing Friday and the most beautiful weekend!
Links:
Unsure where to start? MacroHabits Start form: MacroHabits | Get Started (https://www.macrohabits.com/get-s
Ep.4 - My current macro split, worst nightmare, & reverse dieting
In this episode, Hannah unpacks the science and strategy behind reverse dieting — the smart way to increase calories after a dieting phase without unwanted fat gain. Learn how to rebuild your metabolism, restore energy, and create a sustainable path toward long-term results. For custom plans and 1:1 coaching, visit www.MacroHabits.com
Links:
Unsure where to start? MacroHabits Start form: MacroHa
Ep.3 - How to Navigate Tracking Macros & Traveling
Travel doesn’t have to derail your health and fitness goals. In this episode, Hannah shares how she stays on track while still enjoying every moment of a trip. From pre- and post-trip routines to strategies for managing bloat, inflammation, and balancing intuitively eating & tracking your macros, she covers practical tips for feeling your best on the road. Learn how to participate fully with frien
Ep.2 - The Products I’ll Never Shut Up About
In this episode, I’m sharing my ultimate ride-or-die products — the ones I repurchase without thinking twice. From beauty to snacks to random things that just make life better, it’s a grab bag of favorites I swear by. Everything is linked below! XO
IG: @macro_habits
Custom macro plans, 1:1 coaching, & workout programs: www.macrohabits.com
My Favorite Things Link - https://shopmy.us/collections/2
Ep. 1 - My Breast Augmentation Journey & Tracking Macros While Healing from Surgery
How do you stay on track with your health goals while recovering from surgery? For many, recovery brings anxiety about weight gain, muscle loss, or setbacks — sometimes leading to risky choices that can slow healing. In this episode, Hannah kicks off her podcast with one of the number one topics her audience asks questions about. Hannah shares her personal journey through her multiple breast augme
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