PODCAST · health
Making Shift Happen
by Jen Kates with Shift Human Performance
Jen Kates from Making Shift Happen reveals all of her evidence-based strategies for living a healthier and more vibrant life that fits with your busy schedule. Her methods show you how to experience food and fitness freedom, which means you don’t spend endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food – because, let’s be real: there are a LOT more important things to think about. Through this podcast, you’ll be empowered with the simple steps you can take today in order to create and live your own badass life and make shift happen. Mountain biking and gravel cycling are common topics woven in, so join the ride with Jen.
Episodes
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273. Here’s Why Your Rest Days Aren’t Working
You took a day off, so why are you still freaking exhausted? If your rest days are filled with errands, screen time, mental to-do lists, and trying to catch up on life, you might not be getting the recovery you actually need. In this episode of Making Shift Happen, we explore why rest days don’t...
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272. How to Build a Life That Doesn’t Require Escaping
Do you constantly find yourself dreaming about your next vacation, the weekend, or just getting away from everyone for a little while? There’s nothing wrong with needing rest, but what if you’re not just tired? What if your life feels like it is asking too much of you? In this episode of Making...
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271. Why Your Brain Mistakes Busy for Productive
Are you actually productive – or are you just really, really busy? You answered the emails, checked the boxes, attended the meetings, made the list. 😂 And yet somehow, at the end of the day, you’re exhausted without feeling like you accomplished the things that actually mattered. There’s a…
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268. How to Actually Relax Without Feeling Guilty
Do you feel guilty when you slow down? If your brain immediately starts making a to-do list the second you sit down to relax, you’re definitely not alone. For many busy, high-achieving people, relaxing can feel strangely uncomfortable especially when you’ve spent years equating productivity with...
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267. Rest is More Than Sleep
We talk about rest all the time – but usually, we mean one thing: sleep. Get more sleep. Sleep eight hours. Take a rest day. Recover from your workouts. But what if you’re sleeping well and you’re STILL exhausted? In this episode of Making Shift Happen, we’re rethinking what rest actually means…
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266. Stop Fixing Yourself: The Science of Playing to Your Strengths
What if lasting behavior change doesn’t come from fixing your weaknesses – but from building on your strengths? For many of us, self-improvement has become synonymous with self-criticism. We constantly focus on what we’re doing wrong, what needs fixing, and where we fall short. But what if we’ve...
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265. 47 Years Later: 10 Lessons That Changed My Life
What if living a healthier, happier, more fulfilling life isn’t about doing more – but about focusing on what matters most? To celebrate my 47th birthday, I’m doing something a little different on Making Shift Happen. Instead of diving into the latest research or interviewing a guest, I’m sharing...
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264. Becoming a Brave Athlete: Mental Resilience for Athletes
In this episode of Making Shift Happen, I’m joined by mindset coach, climber, and sport performance psychology graduate student Josie McGee, founder of Mind Athlete Training, to explore the mindset skills that help athletes perform with courage, confidence, and purpose. What does it really mean…
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263. The Secret to Staying Consistent With Strength Training All Summer
Summer is here, the trails are calling, group rides and runs are filling your calendar, and suddenly those strength workouts start slipping. Sound familiar? The truth is, staying consistent with strength training is not about having more motivation or finding extra hours in your day. It's about...
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261. You Don’t Need to Earn Rest: The Productivity Lie That’s Keeping You Exhausted
Do you feel guilty when you rest? Do you find yourself saying things like, "I'll relax after I finish this project." Or, "I'll take a day off once work slows down." Or what about, "I'll rest when I finally get caught up." Hint: You will almost never be caught up. If so, you're not alone. Many...
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254. You Took the Nervous System Audit… Now What? A Simple Plan to Feel Less Stressed and More Regulated
If you’ve taken my Nervous System Audit and realized you’re more stressed, overwhelmed, or dysregulated than you thought, then this episode is for you. 😉 In this episode of Making Shift Happen, I break down what to actually DO after recognizing signs of nervous system overload. Awareness is…
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252. You’re Not Burnt Out – You’re Over Capacity: Why Everything Feels Harder
If you’ve been wondering why everything feels harder lately - your workouts, your work, your energy - you’re not alone. In this episode of Making Shift Happen, we break down how chronic stress and nervous system overload impact performance, recovery, and energy levels for high-achieving...
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251. Why You Feel Exhausted but Can’t Relax
Do you ever feel completely exhausted, but the moment you try to relax, your brain won’t turn off? You’re not alone! And you’re not doing anything wrong.nIn this episode of Making Shift Happen, we’re diving into the common “tired but wired” state that many high-achieving professionals and…
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250. You Can’t Out-Train a Fried Nervous System
If you’re a high-achieving professional or endurance athlete feeling constantly tired, overwhelmed, or inconsistent in your training, the issue may not be your program or plan, it may be your nervous system. In this episode of Making Shift Happen, we explore how chronic stress and nervous system...
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249. Your Mental Load is Killing Your Progress-Here’s How to Fix It
If you feel inconsistent with your training, constantly tired, or like you “just can’t stay on track," it might not be a motivation problem. It might be your mental load. In this episode of Making Shift Happen, we’re breaking down how cognitive overload and decision fatigue are silently…
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248: You’re Not Unmotivated – You’re Overstimulated
Are you actually unmotivated, or just overstimulated? If you’re a high-achieving, career-driven person trying to balance work, training, and your health - but constantly feel distracted, tired, or inconsistent - this episode is for you. In today’s modern, always-connected world, your brain is…
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247. Mindful Eating for Athletes: How to Fuel for Performance Without Overeating
Many endurance athletes swing between two extremes when it comes to nutrition: ignoring hunger signals until they're ravenous or obsessing over every calorie and macro. But, there’s a smarter middle ground. In this Mindful March episode of Making Shift Happen, we’re talking about how mindful…
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246. Mindfulness for Busy Athletes: How to Reduce Stress in 60 Seconds a Day
Can you really build stress resilience, improve focus, and support recovery in just one minute a day? Yes! And no, you don’t need a meditation cushion to do it. In this episode of Making Shift Happen, Coach Jen breaks down simple mindfulness practices for busy professionals, gravel cyclists, and...
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245. Why Bodybuilding Workouts Don’t Improve Cycling Performance
Many cyclists adopt bodybuilding-style strength training in the gym, assuming it will improve power and endurance on the bike. However, research shows that heavy, low-volume strength training - and not high-rep hypertrophy training - improves cycling economy, maximal power output, and time trial...
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244. Heart Health for Everyone (but Especially Cyclists)
February is Heart Health Month, and in this episode of Making Shift Happen, we’re breaking down how busy gravel cyclists and mountain bikers can build a stronger heart, without adding more stress to your schedule. Backed by research from the National Heart, Lung, and Blood Institute (NHLBI) and…
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243. Navigating Concussions in Sports: Insights from an Expert
In this episode, Liz Sampey (she/her), a Doctor of Physical Therapy and concussion specialist, shares her journey as an athlete and her experiences with concussion. Liz covers the basics of concussions and effective management strategies for recovery. Liz emphasizes the need for education and...
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242. Why Winter Training Makes You Hungrier (and How to Fuel Smarter)
Many cyclists notice an increase in hunger during winter training, even when riding fewer miles. This episode of Making Shift Happen explains why cold weather increases energy demands and how to fuel appropriately without fear of fat gain. Coach Jen breaks down the physiology of cold exposure,...
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241. From Mountain Trails to Mindfulness with Karen Jarchow
In this episode of Making Shift Happen, Jen Kates interviews Karen Jarchow, a professional cyclist and coach, about her journey from professional racing to embracing a holistic approach to life and coaching. They discuss the importance of emotional and spiritual health, the power of breathwork…
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240. The Winter Training Identity Shift: From All-or-Nothing to Consistently Strong
Winter training doesn’t fail because cyclists are lazy - it fails because expectations are unrealistic. In this episode of Making Shift Happen, Coach Jen Kates explores how identity-based habits can help cyclists stay consistent, strong, and motivated through the winter months without burning…
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239. A Simple No-BS Way to Set Goals that Actually Stick
January is here, and so are the goals. But if you’ve ever felt overwhelmed, paralyzed, or burned out by goal setting before February even hits, then this episode is for you. In this episode, Coach Jen breaks down a simple, sustainable approach to goal setting inspired by identity-based habits...
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238. Memories Over Macros: How to Enjoy the Holidays Without Losing Your Fitness Goals
The holidays can feel like a minefield for athletes trying to balance fitness goals, family time, and food freedom. In this episode of Making Shift Happen, coach Jen Kates breaks down how to navigate holiday eating and training with confidence using the “memories over macros” mindset. Instead of...
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237. How to Recover After a Hard Training Block
Just finished a hard training block (like the Rapha Festive 500) and feel completely wrecked? In this episode, Coach Jen breaks down how cyclists should recover after intense training blocks so you can absorb your fitness gains instead of burning out. Whether you’re a gravel cyclist, mountain...
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236. How to Stay Motivated When Winter Days Get Short and Cold
Struggling to stay motivated in the winter as daylight disappears and winter temperatures drop? You’re not alone. In this episode, Coach Jen dives into the REAL reasons winter zaps cyclist motivation - from circadian rhythm shifts to seasonal mood changes - AND gives you the tools to stay...
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235. You May Be Using Your Indoor Bike Trainer Wrong
In this episode, Coach Jen breaks down how to make indoor cycling more enjoyable, more efficient, and way less mentally painful this winter. If you struggle with motivation during indoor trainer rides - whether you're a mountain biker, gravel cyclist, or roadie - this is your go-to guide for...
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234. How to Not Hate Your Trainer: Making Indoor Rides Suck 80% Less
In this highly practical episode, Coach Jen is breaking down how to make indoor cycling trainer rides suck significantly less this winter. Learn how to reduce friction, create a motivating trainer setup, build smarter (and shorter!) workouts, use power-based intervals effectively, and understand...
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233. The Secret Off-Season Training Formula: Train Less, Get Fitter, Be Happier
In this episode of Making Shift Happen, Coach Jen breaks down the REAL off-season training formula that helps mountain bikers and gravel cyclists get fitter without burnout. Learn how to reduce training volume, maintain motivation, build strength, and avoid trainer fatigue, all while setting...
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232. Annijke Wade: Advocating for All Cyclists
In this interview, Jen shares the mic with her dear friend, Annijke Wade. They dig deep into Annijke's mission to advocate for others in the mountain biking community. Annijke shares her evolution as a mountain biker over the years, how she's embraced life as an adaptive cyclist through her…
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231. How to Maintain Bike Fitness Without Losing Motivation this Winter
Winter is coming... and with it, the temptation to trade your saddle for a couch. In this episode, Coach Jen Kates shares how mountain bikers and gravel cyclists can maintain (and even build) bike fitness through the colder months - without burning-out or losing motivation. Learn how to balance...
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230. Strength Training for Pain-Free Knees
Feeling knee pain on the bike (or in life)? You’re not alone, and it doesn’t have to be your norm. In this episode of Making Shift Happen, Jen breaks down why knees hurt (even when your bike fit is fine), why isometric strength training (like wall-sits) is a powerful tool, and how supporting hips...
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229. Why Your Low Back Hurts on the Bike (and How to Fix It)
If you’ve ever felt that familiar low back pain mid-ride, you’re not alone... but it doesn’t have to be that way. In this episode of Making Shift Happen, Coach Jen breaks down the real reasons your low back hurts on the bike and the proven strength and mobility strategies to fix it, for good....
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228. Ride Longer, Burn Smarter: Lactate Threshold Training Made Simple
Ever wonder why your legs suddenly feel like molten lava halfway through a long climb? 😅 You can thank your lactate threshold for that. In this week’s episode, I’m breaking down lactate threshold training simply, with no science degree required. You’ll learn what it actually is, how to estimate…
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227. Fueling Success: The Story Behind Flow Formulas with Hannah Reese
Join me in this episode as I dive into the inspiring journey of Hannah Reese, the visionary founder of Flow Formulas. Discover how Hannah transformed her personal challenges with food allergies into a thriving business that revolutionizes sports nutrition. In this episode, Hannah shares her…
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226. Off-Season Strength Training for Cyclists: Build Your Best Season Yet
Fall is here, the days are shorter, and your rides might be winding down - but your fitness doesn’t have to! In this episode, I’m talking about why the off-season is the perfect time to start strength training for mountain bikers and gravel cyclists. Here’s what you’ll learn:✨ Why Fall + Winter…
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225. Why Gravel + MTB Rides Wreck You (And How to Recover Smarter)
Gravel and mountain bike riders - do you ever wonder why your rides may wreck you? This episode is for you. I'm unpacking what happens to your body when you leave smooth roads behind and enter the world of rocks, roots, vibration, and uneven terrain. I dive deep into: Why gravel/singletrack eats…
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224. How to Finally Stop Bonking Mid-Ride
Bonking isn’t just annoying - it limits your performance, enjoyment, and confidence. Get this right, and you’ll ride stronger, feel faster, and stay powerful late into the ride. Plus: fewer bonk stories, more race-day wins. Episode highlights: WHY bonking happens. Spoiler: it’s not just being...
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223. How Busy Cyclists Can Adapt Training When Life Gets Messy
Life doesn’t always follow your training plan, and that’s okay. In this episode, I’ll teach you how to pivot your strength and cycling workouts when work, family, or stress throw curveballs. You’ll learn my “3 R Framework” (Reduce, Replace, Reschedule) so you can stay consistent, avoid burnout…
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222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery
You’ve seen HRV pop up on your stats screen. Now, meet your new secret weapon. In this episode, I break down what Heart Rate Variability (HRV) really means, why it’s the ultimate gauge of balance between “fight or flight” and “Netflix & chill,” and how it matters for mountain bikers and gravel...
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221. How to Develop Durability on the Bike
Durability isn’t just about going the distance - it’s about how well you hold up during it. In this episode of Making Shift Happen, I share how cyclists (whether you’re a mountain biker, gravel grinder, or roadie) can build true, long-lasting durability, both mentally and physically. You’ll learn...
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220. Why VO₂max Isn’t Everything for Cyclists
Many cyclists obsess over VO₂max, but what if that number isn’t telling the full story? In this episode, I break down what VO₂max actually measures, its limits as a performance predictor, and which metrics (like FTP, lactate threshold, and durability) can matter more for mountain bikers and…
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219. MTB Gains: Strength Training Secrets with a PT Who Rides
What if strength training could actually make you a better—and more durable—mountain biker? In this episode, I chat with Jessie Duppler, a physical therapist and fellow rider from Chain Reaction Physical Therapy in Prescott, AZ. We talk about how strength training improves performance on the…
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218. Level Up Your MTB Skills: From Rider to Racer in 5 Shifts
Feeling stuck in the “intermediate” zone with your MTB skills on the trails? Do you want to ride more confidently, tackle tougher features, or maybe (finally!) try racing? This episode is your guide to making BIG gains in your mountain biking skills—without the overwhelm. 🙌 I’m breaking it down...
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217. Can Protein Supplements Prevent Muscle Loss in Recovery?
Today, I’m talking about protein supplements, amino acids, surgery, and recovering from injury.🤕🩼 If you’ve ever wondered whether a scoop of whey or a few grams of essential aminos in a protein supplement could help someone recover faster from hip or knee replacement surgery (and maybe even…
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216. Metabolic Flexibility: The Missing Link in Energy, Performance, and Fat Loss
Today, we’re diving into something everyone is talking about without even realizing it… but few actually understand: metabolic flexibility. Think of metabolic flexibility as your body’s ability to shift gears efficiently, burning fat when it makes sense, using carbs when it’s time to perform, and...
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215. How to Fuel for Early Morning Training
Knowing how to fuel for early morning training can help you maintain performance and power on and off the bike and in and out of the gym. It can also help you learn how to recover properly since you aren't under-fueling before harder training efforts. Give this episode a listen to learn about the…
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214. What NOT to Eat Before Bike Rides
We talk a lot about what to eat before, during, and after your bikes rides… but we don’t talk enough about what NOT to eat before bike rides.💩😳 Give this episode a listen to make sure that you’re eating the RIGHT things before your bike rides - and avoiding the things that may leave you running...
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ABOUT THIS SHOW
Jen Kates from Making Shift Happen reveals all of her evidence-based strategies for living a healthier and more vibrant life that fits with your busy schedule. Her methods show you how to experience food and fitness freedom, which means you don’t spend endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food – because, let’s be real: there are a LOT more important things to think about. Through this podcast, you’ll be empowered with the simple steps you can take today in order to create and live your own badass life and make shift happen. Mountain biking and gravel cycling are common topics woven in, so join the ride with Jen.
HOSTED BY
Jen Kates with Shift Human Performance
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Frequently Asked Questions
How many episodes does Making Shift Happen have?
Making Shift Happen currently has 272 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Making Shift Happen about?
Jen Kates from Making Shift Happen reveals all of her evidence-based strategies for living a healthier and more vibrant life that fits with your busy schedule. Her methods show you how to experience food and fitness freedom, which means you don’t spend endless hours each day in the gym without...
How often does Making Shift Happen release new episodes?
Making Shift Happen publishes regularly with 272 episodes available. Check the episode list for the typical release schedule.
Where can I listen to Making Shift Happen?
You can listen to Making Shift Happen on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Making Shift Happen?
Making Shift Happen is created and hosted by Jen Kates with Shift Human Performance.
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