Podcast Summary: The Skinny Confidential Him & Her Show

Episode Title: The Truth About Body Composition, Macros, Reverse Dieting, & Building An Unstoppable Morning Routine ft. Hannah Poynter
Hosts: Lauryn Evarts Bosstick & Michael Bosstick
Guest: Hannah Poynter (@macrohabits)
Date: December 4, 2025

Main Theme

This episode delves deep into holistic wellness, focusing on the realities of body composition, macro tracking, the under-discussed power of reverse dieting, and how intentional habits—especially morning routines—can transform health and mindset. Hannah Poynter, fitness coach and founder of Macrohabits, shares her personal journey and the tangible systems she uses and teaches for sustainable, confidence-building change.

Key Discussion Points & Insights

1. Hannah’s Fitness & Wellness Transformation

• Background: Hannah discusses a non-linear journey into wellness after leaving college and experiencing burnout as an Orange Theory coach ([02:35]).
• Personal Struggles: She reveals the downfalls of extreme cardio and eating in a chronic calorie deficit—leading to low energy, poor relationship with food, and “food noise.”
• Discovery of Reverse Dieting:
  • Defined as gradually increasing caloric intake to repair metabolism and shift maintenance levels up ([04:00]).
  • “If a girl is eating 1200 calories a day for a certain period of time, that becomes her ‘maintenance’… she’s going to stop seeing results at 1200 calories… that’s unsustainable.” – Hannah ([04:00])
• Transformation Results:
  • Lost over 25 lbs and dropped 10% body fat slowly, over several years—emphasizing "years of consistency, years of habits" for lasting results ([06:11]).
  • “I changed my body composition… years of consistency, years of habits. I’ve never taken the shortcut… that’s what creates the long-term results.” – Hannah ([06:11])

2. Macros, Reverse Dieting, and Metabolic Repair

• What is Reverse Dieting: The process, who it’s for, and why most women need it.
  • Most new clients are “scared to eat, they’re undereating. Not only is it wrecking your metabolism, it’s also wrecking your relationship with food.” – Hannah ([13:26])
• Tracking Macros vs. Calories:
  • Encourages tracking protein, carbs, and fats due to their unique roles.
  • Slowly increasing protein intake to avoid digestive issues.
  • Uses a fully custom approach (rather than set formulas) for each client, based on detailed intake and current eating habits ([12:17]).
  • “If you jump from 80g to 160g of protein, you’re going to hate tracking macros… You have to slowly increase.” – Hannah ([12:17])
• Dispelling Cardio Myths:
  • Cardio isn’t the sole answer for fat loss or lean muscle; strength training paired with proper nutrition is more effective ([07:54]).

3. Relationship with Food

• Moving from Disordered Eating to Food Freedom:
  • Hannah discusses her personal struggles with “food noise” and stress around eating.
  • Macro tracking gave her “the green light… Because if I wanted to go to The Habit, I could preplan, have fries, a burger, and it fit into my macros and I felt so good.” ([11:40])
• Macro Tracking + Intuitive Eating:
  • Advocates for a flexible blend—tracking during routines, eating intuitively while traveling or less structured ([10:00]).
  • “In my program, I don’t believe in all-in or all-out. There’s a beautiful balance.” – Hannah ([09:54])

4. Building Sustainable Habits (Non-Food Focus)

• Exercise Routine:
  • Now focuses on strength training (5-6x/week), Pilates, outdoor walks—no running or intensive cardio ([20:34]).
  • “Strength training, Pilates, outdoor walks: that’s the trifecta.” ([20:34])
  • “I never work out to be sore. I love to move every day.” ([22:10])
• Other Wellness Practices:
  • Lymphatic Drainage: Monthly professional sessions and daily facial gua sha and ice rolling for reduced puffiness and skin tone ([23:32]).
  • Sauna (3x/week), Occasional Cold Plunge: But cautions it aggravated her hypothyroidism ([31:16]).
  • Post-Dinner Walks: For digestion and winding down with her partner ([31:16]).
  • Castor Oil Packs: For liver detox and aiding digestion—applied overnight on the belly using a patch or sticker ([32:40]).
  • Morning Routine:
    • Wakes between 4:30–5:30am, prays, listens to worship music, plans workout/food/clothes the night before, ice-rolls on drive to gym ([73:33]).

5. Trends & Supplements

• Protein Intake: Advocates for slow increases; “don’t go from 50g to 150g overnight” ([72:06]).
• Favorite Protein: Active Stacks (beef collagen, dairy/gluten free) ([72:32]).
• Peptides: Uses for muscle growth, skin, recovery—detailed her regimens (CJC 1295, BPC157, TB500) ([65:48]).
• Mouth Taping at Night: “It’s helped my jawline… my sleep is so much better… it’s bad to mouth breathe!” ([67:13])

6. Skincare & Personal Topics

• Struggles with Cystic Acne:
  • Detailed her transparency online and the emotional impact of public commentary ([35:22]).
  • “If someone attacks my skin, it would hurt a little. If you have acne… you feel like half the version of yourself.” ([35:54])
  • Accutane was transformative after trying “everything under the sun” ([35:17]), and she’s open about possibly doing a second round ([38:20]).
  • “Accutane changed my life. It was the best thing I could have done for myself.” ([37:29])
• Skincare Routines:
  • Prefers silk pillowcases, non-toxic detergent (Molly Suds), and frequent pillowcase changes ([40:05]).
• Cosmetic Procedures:
  • Two breast augmentations; lessons learned on implant size and placement for athletic women ([48:54]).
  • Specifics: 1st surgery = 325cc (too small for her 5’10” frame), 2nd surgery = 590cc “which looks balanced on me” ([49:09]).
  • Advocates doing research, knowing your body, and not following others’ choices blindly.

7. Social Media & Influence

• Sharing Transparently Online:
  • Vulnerability about surgery, acne, Botox, and routines sometimes leads to negative feedback, which can be difficult given her business depends on reputation ([42:29]).
  • Advice: “Sometimes upsetting people gets you right. It’s an 80/20.” ([43:29])
  • Don’t let public opinion sway authenticity; build internal values as much as external ([46:22]).
  • “If you’re starting something online, you gotta have thick skin and know who you are.” – Hannah ([47:16])

Notable Quotes & Memorable Moments

• “I am the reverse dieting… I am who to go to to reverse diet. Because I’ve been through it.” – Hannah ([17:02])
• “You have to eat more of the right foods. I will die on that hill.” ([18:46])
• “Strength training, Pilates, outdoor walks: that’s the trifecta.” ([20:34])
• “Slowly increasing your protein intake is key… your body burns the most calories digesting protein.” ([71:48])
• “My morning is my favorite part of my day. I romanticize it… My morning is mind, body, spirit.” ([73:19])
• “Move your body in a way you look forward to. If you’re dreading your workout, change it.” ([75:06])
• On social media feedback: “What they think of me is none of my business.” – Lauryn ([45:04])
• “[Accutane] changed my skin, it changed… I was so much more confident.” – Hannah ([41:05])
• On mouth taping: “It’s helped my jawline… I sleep really good. I love it.” ([67:13])

Detailed Timestamps of Important Segments

• Hannah’s Backstory & Reverse Dieting Journey: [02:31] – [06:44]
• Reverse Dieting Explained: [03:59] – [04:50], [13:22]
• Macronutrient Customization: [12:17]
• Nutrition Myths and Cardio Discussion: [07:23] – [08:13]
• Practical Macro Tracking Tips: [10:27] – [12:13]
• Body Recomp Habits (Non-Food): [20:34] – [22:10]
• Lymphatic Drainage, Skin Care, Gua Sha: [23:26] – [24:14]
• Sauna, Cold Plunge, Walking: [31:16]
• Castor Oil Liver Detox: [32:40] – [34:46]
• Cystic Acne, Accutane Journey: [35:17] – [39:12]
• Breast Augmentation Specifics: [48:54] – [52:03]
• Sample Day of Eating/Macros: [53:05] – [55:46]
• Peptide Use & Benefits: [65:48] – [66:36]
• Mouth Taping for Sleep & Jawline: [67:13] – [69:51]
• Building Unstoppable Morning Routine: [73:33]
• Biggest Takeaways & Final Tips: [71:48] – [75:41]

Final Takeaways

• Reverse dieting and macro tracking (with a metabolic repair focus) are essential, especially for women emerging from chronic under-eating or cardio-heavy routines.
• Lifestyle habits including structured strength training, morning routines, daily movement, and self-care rituals (e.g., skincare, liver detox, sleep hygiene) are as crucial as diet.
• Authenticity online requires strong internal values and thick skin; public feedback is a two-edged sword in the influencer world.
• Blend tracking and intuition for food freedom, and avoid extreme, all-or-nothing approaches.
• Romanticize and structure your morning routine for mental and physical health.

How to Connect With Hannah

• Instagram: @macro_habits
• Podcast: Macrohabits Podcast
• Macro Programs & Coaching: macrohabits.com
• Sample Workouts: Playbook App – Curves & Core program

This summary is curated for listeners seeking actionable strategies and fresh perspectives on metabolism, sustainable weight management, routines, and honest living—without the noise.