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#222: UPDATED SCIENCE: How We Burn Calories
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#221: Weights or cardio first, reaching failure vs. reps in reserve, and an important announcement
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#220: How to Body Recomposition in a Sustainable, Effective Way
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#219: Cardiovascular Aging: How to Measure and Improve It
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#218: How to train your nervous system and improve vagal tone
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#217: Body Image and Body Dysmorphia with Psychiatrist Margaret Duncan
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Coffee Chat with Interior Designer Coco Greenblum
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#216: What men and women should do when trying to conceive with Dr. Natalie Crawford
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#215: Freezing your eggs, how our reproductive system changes with age, and more with Dr. Natalie Crawford
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#214: How often should you work a muscle each week?
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#213: Understand your hormones in each decade with Dr. Jessica Shepherd
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#212: Building 5lb of muscle: how long does it take, member tips, and more
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Coffee Chat with Olivia Adriance: Pregnancy Q&A
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#211: How to get fit during pregnancy
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Mini: Will your waist get thicker by training abs?
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#210: Does strength training cover all your bases for generalized health & fitness?
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#209: AMA: Accuracy of Body Composition Scales, Splitting Workouts in Half, and More
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#208: Genetics and somatotypes - should you train for your body type?
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#207: How does creatine affect body composition?
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Ask an RD: Reverse dieting with Hope Brandt, RD
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#206: Weight lifting & fertility with Dr. Payton Busker
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Ask an RD: What to do if your total daily calorie goal seems too low? With Hope Brandt, RD
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Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more
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#205: The Burnout Effect: Understanding Anti-Recomposition and How to Avoid It
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Ask an RD: How to have more stable blood sugar levels with Allie Chilcote, MS, RD, LD
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#204: Does strength training double as cardio?
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Ask an RD: Calorie deficits, maintenance, and surpluses with Hope Brandt, RD
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#203: Can you target different portions of the same muscle? Breaking down regional hypertrophy
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Ask an RD: How much protein can you eat at one time? With Hope Brandt, RD
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#202: 200TH EPISODE BEST OF: Pilates & Megaformer: do they build muscle, tone, or "lengthen?"
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Ask an RD: How do you avoid, prevent, and improve bloating? With Allie Chilcote, MS, RD, LD
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#201: 200TH BEST OF: Zone 2 cardio
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Ask an RD: Are sugar alternatives really "better" than table sugar? With Hope Brandt, RD
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#200: 200TH EPISODE BEST OF: Metabolism
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Ask an RD: Intuitive eating vs. dieting - which is better for my goals? With Miranda Galati, RD
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#199: The benefits, risks, and uses for GLP1s like Ozempic and Wegovy with McCall McPherson PA-C
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Ask an RD: I don't want to track my calories, how can I reach my body composition goals?
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#198: Fitness Trackers: What Features are Important?
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Coffee Chat: My journey of building 5lb of muscle and body recomposition
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#197: How to Build 5lb of Muscle in 2025
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#196: How walking affects body composition
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Coffee Chat with Miranda Galati: Weight Watchers, digestive health, Evlo, and more
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#195: Nutrition for energy, mental health, and more with Miranda Galati, MHSc, RD
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#194: Thanksgiving episode: can you really "erase" a meal with exercise?
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#193: How to maintain during the holidays
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Coffee Chat: Payton's IVF journey
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#192: Evidence-based skincare: products, botox & filler, redlight therapy, and more with Amy Koberling
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Solo Coffee Chat: How I calendar each week
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#191: The minimal effective dose for strength training and cardio
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#190: If the "burn" isn't building muscle, what is it doing?
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Coffee Chat with Karalynne Call from Just Ingredients: Understanding what's in your supplements and realistic changes to live a cleaner life
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#189: Take control of your hormone and thyroid health with McCall McPherson PA-C
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Solo Coffee Chat: Q&A on Postpartum Body Image, Creatine, and More
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#188: How women differ from men with strength training and cardio
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#187: FAQs About Body Recomposition
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Coffee Chat with Jill Zambito and Lauren Pollard: Creatine, sleep chronotypes, and more
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#186: Biomechanics 101 & your cheat sheet to know if any workout is effective
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#185: Improving anxiety and rewiring your negativity bias with neuroscientist Nicole Vignola
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Solo Coffee Chat: How I'm building 5lb of muscle postpartum
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#184: Postpartum Body Recomposition
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Coffee Chat with Olivia Adriance: how she improved her acne, grew a social media following, and more
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#183: How to avoid the 4 communication styles that predict the end of relationships with Casey Lepper
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Coffee Chat on fitness trends: Weighted vest walking, doing your hair with wrist weights, Pilates for back pain
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#182: REHIT: How 2 minutes of work/week can significantly impact your cardiovascular health
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Solo Coffee Chat: The coaching tools that have rewired my brain
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#181: Does strength training make you leaner?
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#180: Do you have to lift heavy as you age? How to increase lean mass at any age
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Solo Coffee Chat: A podcast rebrand, tools to stay inspired, and 10x growth
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#179: Q&A: Inner thigh toning, the effectiveness of minimal equipment workouts, and muscle confusion
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#178: Find Your Ideal Fitness Routine: Balancing Strength, Cardio, and Recovery for Optimal Results
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#177: Training your nervous system with Dr. Eric Cobb
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#176: Nutrition and breastfeeding with Dani Patton
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#175: Q&A: Best activities for recovery days, if megaformer classes build muscle, is Evlo diastasis recti-friendly
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#174: Your nervous system & fitness part 3: Cerebellar neuroplasticity
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#173: Your nervous system & fitness part 2: safety and stability
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#172: Your nervous system & fitness part 1: Central nervous system fatigue
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#171: Q&A: Grip strength limiting lower body lifts, feeling "bigger" after strength training, and do sculpt classes help maintain muscle?
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#170: What to do if you're exercising hard but not losing weight
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#169: How to balance exercise and cortisol
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#168: Training your core and diastasis recti with Dr. Elizabeth Knoble
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#167: Short workouts and exercise snacks
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#166: Does more sweat = better results?
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#165: Improving metabolic flexibility for lasting results
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#164: Why more fatiguing workouts aren't more effective
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#163: Pre/post workout nutrition with Hope Brandt, RD
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#162: Super-responders and non-responders to exercise
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#161: Strength training and pelvic floor, body recomposition, Pilates and results, and more
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#160: Maintenance
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#159: Pilates isn't "snatching" you. Here's what's really happening
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#158: Modeling healthy behavior around food and exercise with Hope Brandt, RD
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#157: How to exercise in your 30s to age well
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#156: Spot treating fat and cellulite
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#155: Why you don't have to squat to be functional
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#154: Exercising with PCOS
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#153: How muscle REALLY affects your metabolism
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#152: The optimal volume for muscle growth for women
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#151: Why your menstrual cycle is a vital sign: exercising to improve menstrual health, fertility, and more
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#150: HIIT and longevity
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#149: Is walking "enough" for cardio?
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#148: Do women really need zone two cardio?
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