StrongHer Collective

In this episode, we take on one of the most persistent myths in the fitness industry: that eating protein will burn fat or "hack" your metabolism. Spoiler — it won't. But the truth is actually more interesting than the myth. We break down the thermic effect of food, what it actually means for your daily calorie burn (with real numbers), and why it has been so dramatically overstated...

In this episode, we take a deep dive into what actually happens to muscle during weight loss, and what protein can (and can’t) do to protect it. This conversation was inspired by a real-life interaction with someone using a GLP-1 medication who was prioritizing protein to avoid muscle loss, despite not exercising. As a trainer and researcher, that raised an important question: Is protein enough to...

In this episode of the StrongHer Collective Podcast, we talk about what protein really does in the body, how it supports muscle repair and growth, how much protein active women actually need, and whether timing your protein intake really matters. This episode cuts through influencer noise and diet culture to bring you evidence-based, practical guidance you can actually use. ⌚ TIMESTAMPS 0:00 Intr...

⭐ WORKSHEET DOWNLOAD: How to Start Your Exercise Habit ⭐ Most people start each new year full of motivation—but that motivation fades fast. According to this study on LinkedIn , 50% of new gym memberships purchased in January are cancelled within 6 months. In this episode, I am laying out concrete tools so that this doesn't happen to you! Don't forget to download the free worksheet tha...

In today’s episode, I’m joined by Dr. Olivia Petry, chiropractor, yoga teacher, and lead singer of the Dancing Hearts Band . Olivia brings a modern, sports-based approach to women’s injury care, and we dive into so much that every active woman needs to hear. We talk about hypermobility (which affects an estimated 10–25% of women), gender differences in injury patterns, and why so many women delay...

In this episode, I sit down with Dr. Kate Mihevc Edwards , physical therapist, author, and co-host of The Interdisciplinary Case Miles Podcast , for a thoughtful conversation about how women can navigate strength, recovery, and identity through every stage of life. Kate and I talk about how her experiences as both clinician and patient reshaped her approach to healthcare—emphasizing curiosity, com...

In this episode, we’re talking about one of the most misunderstood topics in women’s fitness: protein. Protein plays an important role in changing your body composition, but it’s not the magic solution many influencers make it out to be. I break down what protein actually does in your body—how it supports muscle repair, helps you feel full, and slightly increases your energy expenditure—and what i...

Influencer marketing has exploded in recent years, and supplements are one of the most profitable products promoted on social media. But when profit is the priority, consumers are often left with exaggerated claims, hidden risks, and misleading information. In this episode, we look at how influencers make money from supplements through commissions, brand deals, and white labeling. We discuss the e...

Injuries are a part of life and they’re almost unavoidable. But did you know women are more prone to certain injuries than men? In this episode, we talk about what injuries women are prone to, discuss theories on why this is the case,  talk about what you can do to prevent injury, strategies for working around an injury, and how to build resilience. Timestamps 0:00 Introduction 2:20 Episode overvi...

Supplements line the shelves of every health store and flood our social media feeds with promises of fat loss, energy, and better performance. But how safe are they really? In this episode, we break down how dietary supplements are regulated in the U.S., noting important difference in consumer protections with supplements vs. drugs. Timestamps 0:00 Intro 2:43 What I'm reading right now! Let&a...

The supplement industry is massive—worth over $60 billion in 2024 in the U.S. alone—and chances are you’ve come across it in your daily life, whether at the grocery store, on Instagram, in a doctor’s office, or even from a well-meaning mother-in-law. But with so many powders, pills, and potions out there, how do you know what’s worth your money and what’s just clever marketing? In this episode, I...

Have you ever seen a workout that promises to get rid of belly fat with three moves? In this episode I explain that targeted fat loss is a complete lie, because that is simply not how biology works. However, for decades we have heard about workouts to blast belly fat, "bounce back" from pregnancy, "tone up" arms, "reduce" inner thighs, and so much more. This can be co...

It’s summer, which means the weather’s hot and the pressure to have a “summer body” is even hotter. In this episode, we unpack where that idea comes from, how it harms women, and what we can do to push back. From magazine covers to crash diets, we're shifting the focus from appearance to strength, function, and confidence. PS - Any Good Place fans out there? If you don't get the "Bu...

Think you need 10,000 steps a day to be healthy? Think again. In this episode of the StrongHer Collective podcast, I’m breaking down where that magic number really came from (hint: it wasn’t science), what the research actually says about step counts and health, and why small, consistent movement matters more than hitting an arbitrary target. We’ll dive into the real benefits of walking, the impor...

This week we tackle YOUR questions about women's fitness, and fitness in general. We cover considerations for perimenopause and menopause (also check out the episode titled Menopause & HIIT: Science vs. Social Media claims ), cycle syncing (surprise - don't spend money on "miracle" programs), lifting heavy and the effects on joints as we age, sleep and sleep debt, what it a...

This week, I’m joined by Suz Stein, a registered dietitian, former D1 athlete, and fitness instructor, to dive deep into the complex world of nutrition and fitness. Together, we explore all things nutrition related, from fueling your workouts with carbohydrates, optimal protein intake to build muscle, health beyond weight loss, and so much more. Suz’s refreshing perspective will support your appro...

A client recently told me her friend said women in menopause should skip HIIT and stick to lifting weights and zone 2 cardio. Ever heard that? My gut reaction was that lifting is essential, but there’s no blanket reason to avoid higher-intensity workouts. So I did some digging!  🔬 Key Topics: What is menopause? Natural decline of estrogen and progesterone (plus some testosterone), typically start...

You’ve heard the warnings—“HIIT spikes cortisol!” “Stop doing intense workouts or you’ll never lose weight!” In this episode, I’m diving into these claims to separate social media myths from science. What is HIIT, what is cortisol, and what do experts and peer-reviewed research actually say about the two? If you’ve ever felt confused about whether high-intensity training is helping or hurting your...

Think your Apple Watch is telling you how many calories you’re really burning? In this episode of StrongHer Collective , we break down how energy expenditure is actually measured — and why your smartwatch might be giving you the wrong idea. You’ll learn:  ✅ What a calorie really is and where the concept came from  ✅ How scientists measure calorie burn using indirect calorimetry  ✅ How fitness t...

Delve into the complexities of Body Mass Index (BMI), exploring its historical origins (all the way back to the 1830s!), practical applications, and significant limitations. Our discussion highlights how BMI, while a widely used metric for assessing body fatness, fails to account for individual differences in body composition, particularly among women and diverse populations. We emphasize the impo...

In this episode, we dive into how our mindset shapes our strength. Using research psychologist Carol Dweck's theory of mindsets, we discuss fixed vs. growth mindsets and how that applies to us as women building strength.  Timestamps:  0:00 - Intro 1:07 - How parents impact our mindsets as children 2:25 - Self-theories can determine our success 2:47 - Carol Dweck and growth and fixed mindsets...

In this episode, we’re taking a deep dive into the origins of the United States' obsession with thinness—and how that century-old mindset still impacts the way many of us think about our bodies today. We’ll explore how cultural ideals shifted in the early 1900s, from a time when softness and fullness were signs of health and wealth, to an era where thinness became tied to patriotism, morality...

Welcome to the very first episode of the StrongHer Collective Podcast ! In this episode, I’m sharing the story behind why I created StrongHer Collective. As someone who learned to lift weights in my 30s and now helps other women do the same, I started noticing a pattern—so many of us were taught to exercise in order to be smaller, not stronger. When some of my clients worried that lifting heavy wo...