Under the Barbell, Over the Bullsh!t

Welcome to Under the Barbell, Over the Bullsh!t -- the podcast where 2 coaches, Sophia and Kristin, cut through the noise of the fitness world and empower women to live for more than a before-and-after photo.

If you feel like you're hopping from diet to diet like it's your full-time job, or have ever thought to yourself:

"There's so much conflicting information out there, I just don't know where to start."

"I've always been taught to just eat less and move more, but it's not working."

"I'm over diet culture but still want to get strong."

"I just want answers about fitness and nutrition without the gimmicks"

"I want to focus on what my body can do, not just how it looks."

"I'm sick of the scale dictating my mood."

This isn’t your average health podcast. If you're ready for strong opinions, simple sh!t that actually works, and zero shame — pull up a seat, grab your coffee (or your pre-workout) and hit play.

Your new anti-diet culture BFF's have arrived.

All Episodes

Under the Barbell, Over the Bullsh!t

11: The Scale Is Bullsh!t

November 04, 2025 • Episode 11

Summary:

In this conversation, Kristin and Sophia explore the relationship individuals have with the scale, discussing its impact on mental health and self-perception. They share personal experiences and insights on how to redefine success beyond just weight numbers, emphasizing the importance of mindset and alternative metrics for measuring progress in fitness and wellness. They explore various aspects of health and wellness, emphasizing the importance of understanding health beyond just weight. The conversation highlights the significance of muscle in longevity and the need to shift focus from weight loss to overall health. They also touch on the societal pressures surrounding body image and the importance of letting go of past expectations.

Key Takeaways:

The scale can significantly impact mental health and self-perception.
It's essential to view the scale as just data, not a measure of self-worth.
Breaking away from the scale can help focus on other areas of progress.
The scale does not account for muscle gain or fat loss accurately.
Redefining success involves looking beyond just weight numbers.
Alternative metrics for progress include strength, energy levels, and body confidence.
Mindset plays a crucial role in how we perceive our bodies and progress.
Stress is a zero calorie weight gainer.
Health should be the ultimate goal.
Grip strength is becoming an indicator of health.
We have an under-muscled problem.
You're more than whatever number on those jeans says.

Chapters:

00:00
Introduction and Personal Reflections

05:54
Halloween Plans and Family Traditions

09:00
Navigating Social Media Backlash

12:05
Addressing Misinterpretations and Clarifying Intentions

14:58
The Impact of ADHD on Emotional Responses

18:05
Growth Through Confrontation and Self-Awareness

31:15
Understanding the Scale: The Good, the Bad, and the Ugly

33:10
Personal Experiences with the Scale

36:53
Breaking Free from Scale Pressure

38:20
The Scale's Limitations and Misconceptions

40:43
Redefining Progress Beyond the Scale

47:55
Alternative Metrics for Measuring Progress

55:39
The Importance of Mindset in Weight Management

58:48
Indicators of Health Beyond the Scale

01:02:14
The Importance of Stress Management

01:06:23
Understanding Body Composition Metrics

01:10:01
The Role of Muscle in Longevity

01:12:20
Shifting Focus from Weight to Health

01:16:28
Letting Go of Past Body Expectations

Welcome to the UBOB community and movement! You can expect a new episode every other Tuesday!

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Email us at ubobpod@gmail.com with feedback, questions, topic ideas!

Your Anti-Diet Culture BFFs,

Sophia & Kristin