EmpowerHer Wellness with Morgan Ekovich

Healthy eating does not have to mean plain chicken, white rice, and boring broccoli. In this episode, Morgan talks about how sauces, seasonings, dressings, and simple swaps can make repeat meals feel more flavorful while still supporting your nutrition goals. She shares some of her favorite sauce options, how she thinks about macros, and why awareness around portions matters. If you’re trying to e...

Life changes. And so does your movement. In this episode, Morgan talks about how different stages of life can quietly change your activity level, nutrition, stress, sleep, and body composition. From college to career shifts, kids, job changes, retirement, and seasonal transitions, each stage asks something different of your body. If you’ve felt like weight gain or low energy came “out of nowhere,”...

Sometimes the lesson shows up in the middle of a live cardio class… when your bike pedal literally falls off. In this episode, Morgan shares the funny story of her spin bike pedal breaking during class and the lessons that came from it: laughing at yourself, moving forward when things go wrong, and remembering that maintenance matters. This episode is a relatable reminder that we are all human, th...

Building better habits is not always about being more disciplined, motivated, or strict with yourself. In this episode, Morgan walks through a practical habit-building exercise to help you identify the habits already serving you, the habits that are not, the habits you want to refine, and the habits you’ve struggled to build in the past. You’ll learn how to choose one habit to focus on for the nex...

This episode is a reminder that movement is about so much more than changing your body size. Morgan asks listeners to think about the last time they ran, sprinted, lifted heavy, or did something physically hard — not for aesthetics, but for real life. From playing with kids to carrying groceries, lifting a suitcase, traveling, staying independent at 90, and saying yes to the memories you want to m...

In this episode, Morgan sits down with Dr. Sian West, an OB-GYN and menopause specialist, for a real and eye-opening conversation about perimenopause, menopause, hormones, strength training, and why women deserve better answers than “that’s normal.” They talk through common myths around menopause, including hormone therapy, belly fat, protein needs, carbs, supplements, anxiety, mood changes, and l...

We all technically have the same 24 hours in a day, but that does not mean our days carry the same responsibilities, stress, mental load, or emotional weight. In this episode, Morgan breaks down why the “we all have the same 24 hours” mindset misses important context and how a simple time audit can help you see where your time is actually going. If you’ve been saying, “I don’t have time” for worko...

Summer brings sunshine, fun plans, schedule changes, and a whole lot of routine disruption. In this episode, Morgan talks about how to navigate the transition into summer without letting your strength training, nutrition, hydration, sleep, and planning completely fall apart. You’ll learn simple ways to adjust your habits for the season instead of abandoning them, including: shorter workouts, outdo...

May is stress month on the EmpowerHer Wellness Podcast, and this episode covers a topic that can feel uncomfortable but incredibly important: legal planning. Morgan is joined by Katrina Hofstetter, founder and attorney of Cornerstone Legal, to talk about wills, trusts, powers of attorney, guardianship, and why these conversations matter before a crisis happens. This episode helps make estate plann...

Getting back into running does not mean you have to train for a marathon, run fast, or have everything figured out right away. In this episode, Morgan talks about how to ease back into running in a realistic way using simple intervals. She shares why those first few runs can feel awkward, how to make running more enjoyable, and why pace does not matter when your goal is simply to move your body an...

The ketogenic diet is everywhere — but that doesn’t mean it’s right for every woman. In this episode, Morgan is joined by Dr. Makayla Andersen, a naturopathic doctor, certified nutrition specialist, and licensed dietitian nutritionist, to unpack what keto actually is, where it came from, and why it was never originally created for weight loss. Together, they talk about who keto may help, when it m...

When life gets busy, nutrition is often one of the first things to slip. In this episode, Morgan talks about how to stay anchored to the basics of nutrition during stressful or transitional seasons, whether you’re traveling, managing sick kids, eating out more often, or simply too overwhelmed to cook the way you normally would. She breaks down what to focus on when your routine is off, how to buil...

Healthy eating gets a lot harder when every meal feels like a brand new decision. In this episode, Morgan breaks down a simple way to create more structure in your nutrition by building “buckets” of foods you already like. Instead of trying to eat perfectly or constantly reinventing meals, she explains how to choose a few go-to proteins, carbs, vegetables, and fats that help meals feel easier, mor...

Summer has a way of sneaking up fast. And for many women, that means a sudden wave of stress when it’s time to try on shorts, dresses, swimsuits, or event outfits from last year. In this episode, Morgan explains why trying on your summer clothes now can help you avoid panic, shame spirals, and unrealistic expectations later. She talks through what to do if clothes fit, what to do if they don’t, an...

If your phone is full of saved recipes from Instagram, TikTok, Pinterest, and Facebook — but you never actually make them — this episode is for you. Morgan shares her review of the ReciMe app and explains how she’s using it in a more practical way now through her Cooking Club. From collecting recipes in one place to organizing them into cookbooks, planning meals, building grocery lists, and even o...

Fitness trackers can be helpful — but only if you know what you’re actually using them for. In this episode, Morgan breaks down her honest thoughts on fitness trackers, including Fitbit, Oura Ring, Garmin, and lower-cost options. She shares what data she actually finds useful, what she ignores completely, and how to decide whether a tracker is worth buying for your goals. If you’ve been wondering...

If you’ve always struggled to eat vegetables, this episode will feel incredibly relatable. Morgan shares the surprising story of how she went from completely hating vegetables as a kid to now eating multiple servings every day—and why the way vegetables are prepared can completely change how you experience them. You’ll also learn simple, realistic ways to start increasing your vegetable intake wit...

Do you fall asleep easily… but wake up at 3 AM every night? Or maybe your brain won’t stop running the second your head hits the pillow? In this episode of the EmpowerHer Wellness Podcast, Morgan sits down with sleep expert Kelly Myerson to break down: Why busy brains struggle to fall asleep The real causes behind 3 AM wakeups How hormones (especially perimenopause) affect sleep The impact of scre...

In this episode of the EmpowerHer Wellness Podcast, Morgan Ekovich opens up about navigating sickness, burnout, and the pressure many women feel to “push through” even when their bodies are asking for rest. She shares how tuning into biofeedback, prioritizing recovery, and reframing frustration can create powerful shifts—not just physically, but mentally and emotionally. The episode also introduce...

Menopause doesn't mean your best years are behind you—but it does mean your body needs a different approach. In this powerful conversation, host Morgan Ekovich sits down with Polly Swingle, a licensed physical therapist with 39 years of experience, to break down the real changes happening in women's bodies during perimenopause and menopause—and what to do about them. Polly, who is also a...

Meal prep doesn't have to mean eating sad chicken and rice from Tupperware containers for days on end. In this episode, Morgan Ekovich breaks down the exact step-by-step system for creating a meal prep and planning routine that actually fits into your busy life—without the overwhelm. Whether you've tried meal prepping before and burned out, or you're starting from scratch, this epis...

Do you keep telling yourself you'll focus on your health when life slows down? Here's the truth: life never actually slows down. In this episode, wellness coach Morgan Ekovich shares her revelation about turning "waiting time" into productive planning time, without adding more to your already full plate. After years of working with busy women and moms, Morgan has discovered tha...

Are you showing up to the gym consistently but still not seeing results? You might be stuck in the random workout trap. In this episode, Coach Morgan breaks down why doing random workouts is keeping you from getting stronger, building muscle, or seeing any real body changes, and what you need to do instead. Morgan reveals the two critical phases of fitness consistency and explains how to know when...

Tired of wellness coaches who only care about your macros and workout splits? In this episode, I'm flipping the script on the viral "5 things I don't care about" trend and sharing the 5 things I DO care about deeply as your personal trainer, nutrition coach, and wellness guide. From kitchen confidence to quality sleep, I'm revealing what ACTUALLY matters for sustainable he...

Feeling like you have to be perfect with your workouts and nutrition or else it's not worth trying at all? You're not alone. In this episode of the EmpowerHer Wellness Podcast, host and wellness coach Morgan Ekovich tackles one of the most common struggles she sees with clients: the all-or-nothing mentality. Morgan breaks down exactly what all-or-nothing thinking is, why it's keepin...