The Muscle Makeover

Tracking macros isn’t the only way to lose fat, build muscle, and see real body recomposition. In this episode, I’m breaking down multiple proven alternatives to full macro tracking that still deliver results, without turning your nutrition into a daily Rubik’s cube. We’ll talk about ways to simplify your eating so you can maintain (or change) your physique with way less mental load. If you want s...

The “SkinnyTok” trend is everywhere again—but this time it’s sneakier, louder, and more damaging than ever. In this episode, we break down why the obsession with being smaller is harming women’s hormones, metabolism, and long-term body recomposition goals. We’ll talk about how diet culture rebranded itself on social media, why it pulls smart, motivated women back into restriction, and what actuall...

What if your stalled fat loss, inflammation, or autoimmune symptoms had less to do with your macros—and more to do with your mouth? In this episode, I’m joined by biological dentist and integrative health coach Dr. Toni Engram to unpack the powerful (and overlooked) connection between oral health, gut function, immune response, and whole-body inflammation. We dive into biological dentistry, root c...

Just because something is easy—or even good—doesn’t mean it’s the best choice for you right now. From parenting and finances to fitness and weight loss, let’s have a chat about how the hardest decisions are often the ones that move the needle most in the long run. If you want better health, a strong mind, a more resilient body, and a future self who’s truly thriving, this episode is your friendly...

Does it really matter if you do cardio before or after strength training? In this episode, we break down how workout order impacts fat loss, muscle building, strength gains, and endurance so you can train with intention. You’ll learn how to structure your workouts based on your goals, whether you’re lifting for body recomposition, performance, or overall health so you get the most out of every ses...

Cheat meals often do more harm than good—fueling the binge-restrict cycle, creating guilt, and stalling your progress. In this episode, I break down why “saving up” calories and fun foods leads to overeating and how a simple everyday approach can give you real food freedom while moving the needle closer to your body recomposition goals. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “...

In today’s episode, I break down a brand new 2025 study that challenges one of the most common gym debates: do you need heavy weights to build muscle or can lighter weights work just as well? The answer might actually give you more freedom in your training than you think. We’ll cover high-load and low-load training, what this means for strength gains, and how busy women can use this research to tr...

In this episode, I sit down with Coach Kailey, a former D1 athlete turned mom who found herself battling mystery symptoms before finally uncovering Hashimoto’s and SIBO. She breaks down the red flags she couldn’t ignore, the tests that gave her answers, and the simple shifts that made the biggest difference in her healing. We also dive into how she went from “go hard or go home” athlete mode to a...

From a gym girlie who prefers gym workouts, but who is now a mommy and home workouts are more realistic for this season of life, here are my top home gym equipment recommendations: what equipment to get first and what add-ons to get next to level up your home workouts. Amazon Gym Equipment Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TMM” for 20% off Legion Athletics Supplements ⁠...

In this episode, I sit down with the fitness and bodybuilding GOAT, Dr. Jim Stoppani. Jim explains the core physiological principles that consistently drive fat loss, strength, and muscle growth, even as training and diet trends shift. We dig into what the research shows about adaptation, recovery, programming, and why plateaus happen at the cellular level. Dr. Stoppani also outlines practical, sc...

1 in 4 women will experience pregnancy loss — which means chances are, you or someone you love has walked this path. In this heartfelt episode, I’m opening up about my own journey through miscarriage and what helped me find hope again during pregnancy after loss. Whether you’ve experienced it yourself or want to better support someone who has, this conversation offers comfort, connection, and enco...

If you’ve ever wondered how to balance running and lifting without burning out or sabotaging your progress, this episode is for you. Whether you’re a runner who wants to build strength in the gym or a lifter who wants to improve endurance, Coach Jordan breaks down the best practices for training and nutrition to support both goals. You’ll learn how to structure your workouts, fuel your body proper...

Think eating at maintenance means you’re not making progress? Think again. In this episode, I break down why spending time at maintenance is one of the most productive phases for your metabolism, muscle growth, and overall results. You’ll learn how to find your true maintenance range, why the scale might fluctuate (and why that’s normal!), and how real body recomposition can happen without cutting...

Today I’m joined by Dr. Christine Maren, a board-certified physician and functional medicine expert who helps women navigate perimenopause, menopause, and thyroid health. We’re diving into why building and maintaining muscle is essential for hormone balance, blood sugar control, and metabolism—especially in your 40s and beyond. Dr. Maren also breaks down how thyroid health influences hormone repla...

What if you could only do 10 exercises for the rest of your life—would you know which ones to choose? In this episode, I’m breaking down the compound lifts that build the most strength, muscle, and functional movement. These are the exercises I’d never give up and the ones that give you the biggest return on your effort. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TMM” for 20% off...

Think staying on track with food means being perfect—or falling off completely? In this episode, I chat with Coach Christy about finding the balance between structure and freedom, sharing real client stories and strategies for birthdays, social events, and ditching the “cheat meal” mindset. Learn how to enjoy food without guilt while still seeing results. It IS possible to do both. Free Macro Guid...

In this episode, I share some surprising ways your workouts might be working against your nutrition and body goals—and what to do instead. If you’ve ever felt like you’re putting in the effort and working out consistently but “don’t look like you workout”, this one’s for you. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TMM” for 20% off Legion Athletics Supplements ⁠ ⁠Click to Appl...

Red light therapy has exploded in popularity—but not everything you hear online is true. In this episode, I sit down with Steve Marchese, founder and CEO of LightStim, the largest U.S. manufacturer of FDA-cleared red light therapy devices. We break down the real, research-backed benefits for skin, pain, recovery, sleep, mental health, and more—while also exposing the myths and misleading claims ci...

Your workouts are only half the story. In this episode, we dig into how pre and post-workout meals can impact your strength, recovery, and the results you see in the mirror. The right meals at the right time can give your hard work in the gym a real boost. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TMM” for 20% off Legion Athletics Supplements ⁠ ⁠Click to Apply For 1:1 Coaching⁠...

What if your obsession with fitness is actually making you less healthy? In this episode, I’m calling out the Type A perfectionists who sabotage themselves by stressing over their bodies. We’ll break down why “good enough” beats perfect, how to redefine success beyond abs and the scale, and the real cost of not appreciating your body in its prime. This conversation will challenge you to stop white...

Who you hang out with might be the single biggest factor in your fitness results — and it’s not just about gym buddies. Your inner circle influences your habits, your mindset, and even your motivation more than you realize. In this episode, we’re breaking down the “5 People Rule” and why your environment can be your biggest shortcut or your sneakiest sabotage. You’ll learn how to audit your circle...

Birth control is one of the most commonly used medications among women, but how much do we really understand about its effects on our health, performance, and fitness goals? In this episode, I sit down with Sam Miller—coach, mentor, bestselling author, and metabolism expert—to unpack the latest research on hormonal contraceptives, including a study showing female athletes on birth control. We brea...

Over my nutrition career I’ve done a complete 180 on fasting—actually, more like four 180s. From 16:8 and MCT coffee to “fasting is terrible for women” to “fasting is the magic bullet” and now?… well, you'll have to listen to find out! In this episode, I break down where my views stand today, how fasting compares to simply eating in a calorie deficit, and the role of autophagy in health. We’ll...

Have you had to go dairy-free because of an allergy, breastfeeding, or other health reasons? Dairy-free can feel like a buzzkill, but join me on this episode to learn how to make easy dairy-free choices that feel doable and enjoyable. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TMM” for 20% off Legion Athletics Supplements ⁠ ⁠Click to Apply For 1:1 Coaching⁠ Free Resources & L...

Think muscle is just for looks? Think again. In this episode, we break down how building muscle is your secret weapon for thriving health, optimal body composition, and hormone balance — from pregnancy and postpartum to perimenopause and menopause.  Learn how muscle can shape the way you feel, look, and age — for good. Free Macro Guide: Set And Adjust Your Own Macros⁠⁠ Use Code “TMM” for 20% off L...