Trans4m Yourself
Trans4m Yourself is a health and wellness podcast hosted by Kacy and Tyler, a married couple who lost 130 pounds together since 2021 and have kept it off. Each episode explores their holistic method called the 4 M's of fitness: Mind Shift, Meal Shift, Micro Habits, and Muscle Building. They share practical advice on changing your mindset, transforming your meals, building tiny daily habits, and incorporating strength training. The show aims to motivate and guide listeners whether they are starting their weight loss journey or looking to sustain their progress.
Episodes
EP 127 - Ten Weeks Till January: The Holidays without the Free for All
In this week's episode, Kacy and Tyler chat about how the holidays don't have to wreck your big plans.
EP 126 - Hunger, Heart, or Habit: Where Does Your Nighttime snacking come from?
In this week's episode, Kacy & Tyler talk about the three main factors that cause the urge to snack at night.
EP 125 - Food Rules: Rules that Keep you Stuck vs. Rules that Keep you Steady
In this week's episode, Kacy and Tyler discuss how some self imposed rules about food can help or hinder your fitness goals.
EP 124 - The Comeback Plan I'm Giving Myself
In this week's episode, Kacy talks about her current weight loss goals and what she is going to do to achieve them.
EP 123 - What GLP1's Are (and Are Not) For Women over 40
In this week's episode, Kacy and Tyler talk about what a GLP1 can mean for you and your weight loss journey as well as what its not going to mean.
EP 122 - The BLT Problem: What is Stealing Your Progress without Asking
In this week's episode, Kacy and Tyler talk about how unplanned and unnoticed bites, licks, and tastes can ruin your fitness goals.
EP 121 - The Plateau isn't Testing your Body, it's Testing You
In this week's episode, Kacy and Tyler discuss plateaus, their misconceptions, and why having one may be a good thing.
EP 120 - Your Actions are ALWAYS Downstream from your Thoughts
In this week's episode, Kacy and Tyler talk about how your thoughts lead to actions and how understanding this can help you in your fat loss or fitness journey.
EP 119 - It was Never About the Food
In this week's episode, Kacy and Tyler talk about how issues with food are often never even really about food but rather another feeling or emotion.
EP 118 - Self-Doubt Isn't a Red Flag — It's Proof You're Growing
In this week's episode, Kacy and Tyler discuss why self-doubt isn't a warning sign to quit but proof you're becoming someone new, using a client's journey to show how consistency — not motivation — is what actually drives lasting transformation.
EP 117 - Eating Healthy and Eating For Fat Loss ARE NOT THE SAME
In this week's episode, Kacy and Tyler try to parse out the differences between eating for weight loss vs eating healthy and how they are not the same. Understanding the difference can support you fitness goals.
EP 116 - 4 Ways Women Sabotage Themselves without Knowing It
In this week's episode, Kacy and Tyler talk about 4 sneaky things in your life that are holding back you progress.
EP 115 - The Miserable Middle
In this week's episode, Kacy and Tyler talk about how getting stuck in a research or planning phase is sabotaging your fat loss or fitness goals.
EP 114 - A Little Bit of This and A Little Bit of That
In this week's episode, Kacy and Tyler are covering a few topics - an update on her Dad's weightloss journey, why motivation isn't what you think, and dealing with the "I know what to do but i can't seem to do it" mentality.
EP 113 - Rules are a Trap YOU Built Yourself and Only You Can Set Yourself Free
In this week's episode, Kacy and Tyler char about how setting hard rules for your life can leave you trapped.
EP 112 - The Most Expensive Thing You Can Do Is Eat Cheap
In this week's episode, Kacy and Tyler talk about how choosing cheap, unhealthy food is a poor invest for your future health and wellbeing.
EP 111 - What Your Hunger Hormones are Actually Doing After 40
In this week's episode, Kacy and Tyler talk about how midlife hormonal changes can affect your weight loss goals.
EP 110 - Your Environment is Either Working for You or Against You and MOST Women have it Backward
In this week's episode, Kacy and Tyler talk about setting up you world for success in helping to achieve your weight loss goals.
EP 109 - What actually makes the 4M Framework Different than Everything You Have Tried
In this week's episode, Kacy and Tyler talk about what differentiates Kacy's methodology from other weight loss programs.
EP 108 - The Difference Between being consistent and Being Perfect (And Why One of them Actually Works!)
In this week's episode, Kacy and Tyler talk about the fine line between consistency and perfection. Knowing the difference can help you stay on track with your weight loss goals.
EP 107 - How to Show Up at Summer Parties without Losing your Mind or Progress
In this week's episode, Kacy and Tyler chat about staying on track this summer and share practical advice to help you stay on track.
EP 106 - The Real Reason You Stress Eat and How to Fix it
In this week's episode, Kacy and Tyler talk about how your stress can affect weight loss goals and what you can do about it.
EP 105 - Restart vs Recovery: Why One Keeps You Stuck and One Sets You Free
In this week's episode, Kacy and Tyler discuss the differences between restarting and recovering from setbacks.
EP 104 - Belly Fat: Why it shows up & Why Won't it Leave?
In this week's episode, Kacy and Tyler talk about about how changing women's bodies after 40 create and affect belly fat.
EP 103 - When You Feel Out of Control Around Food & What Actually Changes It
That feeling of being completely powerless around food — like you can't stop once you start, or like certain foods have a hold on you that logic can't break — is one of the most frustrating and isolating experiences people face. But what if that loss of control isn't a character flaw or a lack of willpower? What if it's actually a signal worth listening to?In this episode, we&a
EP 102 - Productive Inconsistancy
In this week's episode, Kacy and Tyler talk about how sometimes keeping busy in the wrong way can wreck your goals. Bonus - Kacy makes a confession.
EP 101 - You don't have to do this alone!
In this week's episode, Kacy and Tyler talk about how people don't have to do weight loss alone.
EP 100 - 100 Shifts for Women who can Lose Weight and Keep it Off
In this week's landmark episode, Kacy and Tyler talk about shifts that a person can make to help them keep the weight off
EP 99 - The Missing Piece in Your Fatloss Plans: The Weekend!
In this week's episode, Kacy and Tyler talk about how weekends can make or break your fat loss goals.
EP 98 - Why Busy Women Struggle with Consistency
In this week's episode Kacy and Tyler talk about what is keeping you from being consistent.
EP 97 - Stop Starting Over: The Identity Shift That Changes Your Results
In this week's episode, Kacy and Tyler talk about how you need to change your identity to become the person you want to be.
EP 96 - Protein Powder 101: Whey, Casein, Plant Proteins and Why Not All Protein Powders Are the Same
In this week's episode, Kacy and Tyler deep dive on protein powders and explain the differences between types and blends.
EP 95 - Don't Get Stuck in Weight Loss Purgatory - Going from Good to Great
In this week's episode, Kacy and Tyler talk about whats holding you back from greatness.
EP 94 - The Protein Mistakes Women Over 40 CONTSTANTLY Make
In this week's episode, Kacy and Tyler talk through the most common mistakes or misconceptions people make regarding their protein intake and how it can affect their weight-loss goals.
EP 93 - How to Eat for Fat Loss When You Hate Meal Prep
In this week's episode, Kacy and Tyler chat about eating for fat loss and health when you have to meal prep.
EP 92 - Why Cardio, Pilates, and Hot Worx Isn’t Giving You the Body You Want After 40
In this week's episode, Kacy and Tyler talk about how cardio isn't going to get you to your fitness or body composition goals.
EP 91 - 6 Lies Women Over 40 Were Taught About Weight Loss (That Are Still Wrecking Results)
In this week's episode, Kacy and Tyler talk about pervasive myths that are stalling your weight-loss and fitness journey.
EP 90 - Why “I Know What to Do” Is the Most Dangerous Thought in Fat Loss
In this week's episode, Kacy and Tyler discuss when "knowing what to do" can backfire and work against your progress towards weight loss.
EP 89 - Six Things that People do in January that Keep them Stuck in a Yoyo Cycle
In this week's episode, Kacy and Tyler chat about common things that we tend to do that keeps us stuck and struggling with weight loss.
EP 88 - Real Fat Loss Questions Answered
In this week's episode, Kacy and Tyler talk about some of the most common questions that Kacy gets on a regular basis. http://thecaloriedeficitqueen.com/yes
EP 87 - Deciding to Change and Doing Something Different
In this week's episode Kacy and Tyler catch up on our hiatus and discuss our Christmas vacation, whats new for 2026, and deciding to change your life. Join the January Program - Forever Fat Loss Over 40https://thecaloriedeficitqueen.com/yes
EP 86 - Course Reveal and Podcast Deal
In this week's episode, Kacy and Tyler talk about 4mFit's plans for the rest of 2025 and what is coming soon for 2026.
EP 85 - The Holiday Game Plan: Mindset, Moderation & the Morning After
In this week's episode, Kacy and Tyler talk about staying on tracking during the holidays.
EP 84 - Your Environment Is Talking… What’s It Saying About Your Goals?
In this week's episode, Kacy and Tyler talk about how your environment can affect your progress and goals.
EP 83 - Low and No Calorie game changers for Weightloss
In this week's episode, Kacy and Tyler talk about what low or no calories additions you can make to your diet to support your weight loss goals.
EP 82 - Crockpots, Candy, and Christmas
In this week's episode, Kacy and Tyler talk about crockpots, candy, and Christmas. Yes, its random but just give it a listen - it will make sense.
EP 81 - Getting Loaded
In this week's episode, Kacy and Tyler discuss the topic of progressive overload in regards to weightlifting, gaining muscle, and hitting PRs.
EP 80 - Pinpointing Your Sabotaging Thoughts
In this week's episode, Kacy and Tyler talk about what thoughts you are probably having all too often that are sabotaging your goals.
EP 79 - Lifetime of Longevity
In this week's episode, Kacy and Tyler discuss longevity and some simple tests to see how you will fare as you age.
EP 78 - Just Because You Can Doesn't Mean You Should
In this week's episode, Kacy and Tyler discuss why sometimes doing the "hard thing" may not be the "right thing".
EP 77 - A Little Bit of Tough Love
In this week's episode, Kacy and Tyler chat about four things you might not like but need to hear.
EP 76 - Me, Myself, and I
In this week's episode, Kacy and Tyler talk about their former "selves" vs. their current ones and how each handled the 4M's differently.
EP 75 - Artificial Intelligence and Fitness
In this week's episode, Kacy and Tyler talk about AI and how it can help you achieve your fitness goals.
EP 74 - The Gut Check: Fiber, protein, probiotics, and poop!
In this week's episode, Kacy and Tyler chat about all things gut health related.
EP 73 - The BIGGEST Loser Lie
In this week's episode, Kacy and Tyler discuss and give the takes on Netflix's new documentary about the 2000's reality TV hit, the Biggest Loser.
EP 72 - Pour Some Sugar on Me
In this week's episode, Kacy and Tyler talk about the much maligned and misunderstood ingredient in your kitchen - SUGAR!
EP 71 - Your Relationship with Food
In this week's episode, Kacy and Tyler talk about how your relationship with food can hinder your weight loss goals.
Ep 70 - The 4 Daily Identities You Didn’t Know Were Controlling Your Fat Loss
In this week's episode, Kacy and Tyler talk about the different "you's" everyday and how they impact your overall fat loss and health.
EP 69 - Weekends are Wrecking your Results
In this week's episode, Kacy and Tyler talk about how your weekend choices are affecting and possibly undoing all of your hard work on the weekdays.
EP 68 - 50 Tips for Weightloss Newbies
In this week's episode, Kacy and Tyler celebrate Kacy's 50th Birthday with her 50 Tips for folks just getting started with their weight loss journey.
EP 67 - Stop Thinking and Start Doing!
In this week's episode, Kacy and Tyler talk about the power of taking action and how your future self is depending on you getting started.
EP 66 - 4MFit Retreat Recap and Upcoming Trips
In this week's episode, Kacy and Tyler talk about her most recent women's retreat and what is on the horizon.
EP 65 - People Pleasers and Progress Problems
In this week's episode, Kacy and Tyler chat about how people pleasing can impact your weight loss goals.
EP 64 - Body Image Shifts Through the Decades
In this week's episode, Kacy and Tyler chat about how body image has shifted through the decades and what was going on culturally that helped cause it.
EP 63 - Spousal Support or Sabotage
In this week's episode, Kacy and Tyler chat about ways to communicate with your spouse to better support your weight loss goals.
EP 62 - Don't confuse self care with sabotage
In this week's episode, Kacy and Tyler discuss the lies we tell ourselves (us too!) and how we sometimes sabotage ourselves by calling bad decisions "self care".
EP 61 - Summertime Shakedown
In this week's episode, Kacy and Tyler talk about working through the changing of the seasons and how to not let it obstruct your fitness goals.
EP 60 - Identity not Outcome
In this week's episode, Kacy & Tyler talk about how you should focus on the journey and not the destination when it comes to weight loss.
EP 59 - Into the Wild: Staying on plan when leaving the comfort of your home
In this week's episode, Kacy and Tyler talk about sticking to your goals when you leave your home or bubble.
EP 58 - MENOPOCALYPSE
In this week's episode, Kacy and Tyler discuss menopause, how it affects your hormones, and how to mitigate the changes happening in your body.
EP 57 - Nighty Night and Sleep Tight
In this week's episode Kacy and Tyler discuss sleep and why its so important.
Ep 56 - Life Lessons that I have learned from Fat Loss
In this week's episode, Kacy and Tyler talk about all the life lesson nuggets they have learned while going through their own fatloss journeys.
EP 55 - Lies, Scales, & Fitness Fairy Tales
In this week's episode, Kacy and Tyler discuss 10 myths and downright lies in the fitness & weight loss industry.
EP 54 - Sneaky Sneaky: The Hidden Calories you consume that are sabotaging your weight loss goals
In this week's episode, Kacy and Tyler talk about several hidden calories that you don't realize you are consuming that are un-doing all of your weight loss work.
EP 53 - Shredding Fat, Keeping Muscle: My recent 20-Pound Loss Explained
In this week's episode, Kacy and Tyler talk about Kacy's recent 20lb fat loss success story. BONUS, she answers if she has been taking a GLP1 drug.
EP 52 - Macros Made Easy
In this week's episode, Kacy and Tyler talk about the building blocks of food - macros!
EP 51 - Make Healthy Eating So Dang Easy
In this week's episode, Kacy and Tyler bust the myth that healthy eating is hard with 10 practical tips to simplify your meal game.
EP 50 - PUMP IT UP: Why Weightlifting Matters
In this week's episode, Kacy and Tyler talking about lifting weights and why you should be doing it.
49 - The "F It" mindset: How it's Sabotaging Your Fat Loss
In this week's episode, Kacy and Tyler talk about saying 'F It", giving up, and how to overcome.
EP 48 - Creatine 101: Everything you need to know
In this week's episode, Kacy and Tyler talk about the isunderstood suppletment, creatine, and why you should be taking it.
