All Episodes

Fitness Rewired Capsule #9: What Actually Works for Body Recomposition

Fitness Rewired Capsule #8: The 3 Reasons You May Feel Bulky

Fitness Rewired Capsule #7: Sweating and Hot Workouts

Fitness Rewired Capsule #6: How Sore Should You Be?

Fitness Rewired Capsule #5: You Don't Have to Lift Heavy to Build Muscle

Fitness Rewired Capsule #4: Toning, Sculpting, and Long Lean Muscle - What's Real?

Fitness Rewired Capsule #3: Why Hard Workouts Aren't Changing Your Body

Fitness Rewired Capsule #2: The Truth About Exercise and Fat Loss

Fitness Rewired Capsule #1: You Were Lied to About Fitness

Body Recomposition Capsule #10: How to Stay Consistent

Body Recomposition Capsule #9: How to Track

Body Recomposition Capsule #8: How to Recover

Body Recomposition Capsule #7: How to Do Cardio

Body Recomposition Capsule #6: How to Eat

Body Recomposition Capsule #5: How to Make Workouts Efficient

Body Recomposition Capsule #4: How Much to Exercise

Body Recomposition Capsule #3: How Heavy to Lift

Body Recomposition Capsule #2: The Timeline

Body Recomposition Capsule #1: How to Body Recomposition

#222: UPDATED SCIENCE: How We Burn Calories

#221: Weights or cardio first, reaching failure vs. reps in reserve, and an important announcement

#220: How to Body Recomposition in a Sustainable, Effective Way

#219: Cardiovascular Aging: How to Measure and Improve It

#218: How to train your nervous system and improve vagal tone

#217: Body Image and Body Dysmorphia with Psychiatrist Margaret Duncan

Coffee Chat with Interior Designer Coco Greenblum

#216: What men and women should do when trying to conceive with Dr. Natalie Crawford

#215: Freezing your eggs, how our reproductive system changes with age, and more with Dr. Natalie Crawford

#214: How often should you work a muscle each week?

#213: Understand your hormones in each decade with Dr. Jessica Shepherd

#212: Building 5lb of muscle: how long does it take, member tips, and more

Coffee Chat with Olivia Adriance: Pregnancy Q&A

#211: How to get fit during pregnancy

Mini: Will your waist get thicker by training abs?

#210: Does strength training cover all your bases for generalized health & fitness?

#209: AMA: Accuracy of Body Composition Scales, Splitting Workouts in Half, and More

#208: Genetics and somatotypes - should you train for your body type?

#207: How does creatine affect body composition?

Ask an RD: Reverse dieting with Hope Brandt, RD

#206: Weight lifting & fertility with Dr. Payton Busker

Ask an RD: What to do if your total daily calorie goal seems too low? With Hope Brandt, RD

Coffee Chat: My updates on building muscle while pregnant, how to track muscle growth without a DEXA, and more

#205: The Burnout Effect: Understanding Anti-Recomposition and How to Avoid It

Ask an RD: How to have more stable blood sugar levels with Allie Chilcote, MS, RD, LD

#204: Does strength training double as cardio?

Ask an RD: Calorie deficits, maintenance, and surpluses with Hope Brandt, RD

#203: Can you target different portions of the same muscle? Breaking down regional hypertrophy

Ask an RD: How much protein can you eat at one time? With Hope Brandt, RD

#202: 200TH EPISODE BEST OF: Pilates & Megaformer: do they build muscle, tone, or "lengthen?"

Ask an RD: How do you avoid, prevent, and improve bloating? With Allie Chilcote, MS, RD, LD

#201: 200TH BEST OF: Zone 2 cardio

Ask an RD: Are sugar alternatives really "better" than table sugar? With Hope Brandt, RD

#200: 200TH EPISODE BEST OF: Metabolism

Ask an RD: Intuitive eating vs. dieting - which is better for my goals? With Miranda Galati, RD

#199: The benefits, risks, and uses for GLP1s like Ozempic and Wegovy with McCall McPherson PA-C

Ask an RD: I don't want to track my calories, how can I reach my body composition goals?

#198: Fitness Trackers: What Features are Important?

Coffee Chat: My journey of building 5lb of muscle and body recomposition

#197: How to Build 5lb of Muscle in 2025

#196: How walking affects body composition

Coffee Chat with Miranda Galati: Weight Watchers, digestive health, Evlo, and more

#195: Nutrition for energy, mental health, and more with Miranda Galati, MHSc, RD

#194: Thanksgiving episode: can you really "erase" a meal with exercise?

#193: How to maintain during the holidays

Coffee Chat: Payton's IVF journey

#192: Evidence-based skincare: products, botox & filler, redlight therapy, and more with Amy Koberling

Solo Coffee Chat: How I calendar each week

#191: The minimal effective dose for strength training and cardio

#190: If the "burn" isn't building muscle, what is it doing?

Coffee Chat with Karalynne Call from Just Ingredients: Understanding what's in your supplements and realistic changes to live a cleaner life

#189: Take control of your hormone and thyroid health with McCall McPherson PA-C

Solo Coffee Chat: Q&A on Postpartum Body Image, Creatine, and More

#188: How women differ from men with strength training and cardio

#187: FAQs About Body Recomposition

Coffee Chat with Jill Zambito and Lauren Pollard: Creatine, sleep chronotypes, and more

#186: Biomechanics 101 & your cheat sheet to know if any workout is effective

#185: Improving anxiety and rewiring your negativity bias with neuroscientist Nicole Vignola

Solo Coffee Chat: How I'm building 5lb of muscle postpartum

#184: Postpartum Body Recomposition

Coffee Chat with Olivia Adriance: how she improved her acne, grew a social media following, and more

#183: How to avoid the 4 communication styles that predict the end of relationships with Casey Lepper

Coffee Chat on fitness trends: Weighted vest walking, doing your hair with wrist weights, Pilates for back pain

#182: REHIT: How 2 minutes of work/week can significantly impact your cardiovascular health

Solo Coffee Chat: The coaching tools that have rewired my brain

#181: Does strength training make you leaner?

#180: Do you have to lift heavy as you age? How to increase lean mass at any age

Solo Coffee Chat: A podcast rebrand, tools to stay inspired, and 10x growth

#179: Q&A: Inner thigh toning, the effectiveness of minimal equipment workouts, and muscle confusion

#178: Find Your Ideal Fitness Routine: Balancing Strength, Cardio, and Recovery for Optimal Results

#177: Training your nervous system with Dr. Eric Cobb

#176: Nutrition and breastfeeding with Dani Patton

#175: Q&A: Best activities for recovery days, if megaformer classes build muscle, is Evlo diastasis recti-friendly

#174: Your nervous system & fitness part 3: Cerebellar neuroplasticity

#173: Your nervous system & fitness part 2: safety and stability

#172: Your nervous system & fitness part 1: Central nervous system fatigue

#171: Q&A: Grip strength limiting lower body lifts, feeling "bigger" after strength training, and do sculpt classes help maintain muscle?

#170: What to do if you're exercising hard but not losing weight

#169: How to balance exercise and cortisol

#168: Training your core and diastasis recti with Dr. Elizabeth Knoble

#167: Short workouts and exercise snacks

#166: Does more sweat = better results?

#165: Improving metabolic flexibility for lasting results

#164: Why more fatiguing workouts aren't more effective

#163: Pre/post workout nutrition with Hope Brandt, RD

#162: Super-responders and non-responders to exercise

#161: Strength training and pelvic floor, body recomposition, Pilates and results, and more

#160: Maintenance

#159: Pilates isn't "snatching" you. Here's what's really happening

#158: Modeling healthy behavior around food and exercise with Hope Brandt, RD

#157: How to exercise in your 30s to age well

#156: Spot treating fat and cellulite

#155: Why you don't have to squat to be functional

#154: Exercising with PCOS

#153: How muscle REALLY affects your metabolism

#152: The optimal volume for muscle growth for women

#151: Why your menstrual cycle is a vital sign: exercising to improve menstrual health, fertility, and more

#150: HIIT and longevity

#149: Is walking "enough" for cardio?

#148: Do women really need zone two cardio?

#147: Blood sugar: what can go wrong, and how to improve insulin sensitivity through nutrition with Katherine Andrew

#146: Metabolic adaptation and fitness challenges

#145: Do heavy weights "bulk" and does Pilates "tone"?

#144: Nutrition and exercise for fertility

#143: How and when to take a deload week

#142: Are "functional exercises" necessary?

#141: Thanksgiving episode: Why you can't "burn off" what you eat, and how to manage blood sugar spikes

#140: Body recomposition when you're sleep deprived: a follow up to last week's episode

#139: The psychology of habit forming for body recomposition

#138: The best time of day to workout, hip thrusts vs. lunges, kegels during core work, and more

#137: Carb cycling with Esosa Osagiede, RD

#136: How does overexercise affect hormones?

#135: How should men and women train differently?

#134: Building muscle during pregnancy

#133: Productive vs. unproductive stress

#132: Are low-impact workouts really more effective?

#131: Where is your calorie burn plateau?

#130: The timeline of results for body recomposition

#129: The "afterburn effect..." is it real?

#128: Feeling "bigger" after strength training? Here's why.

#127: How to exercise to improve your skin

#126: How to use (and how NOT to use) fitness wearables

#125: How soreness affects your results

#124: How to train given your genetic predispositions

#123: Keep your brain young with Dr. Julie Fratantoni

#122: How to cycle sync while still building muscle

#121: Metabolic flexibility: Improve energy & body composition while decelerating aging

#120: Payton's personal story with an autoimmune diagnosis

#119: Is cardio interfering with body composition improvements?

#118: How and why to manage fatigue for better results

#117: How to improve chronic inflammation

#116: Fear of gaining weight from doing less

#115: Nervous system tools to improve your results

#114: Do women HAVE to lift heavy?

#113: Improving endocrine dysfunction and fertility with Dr. Audrey Gaskins

#112: Is cardio making your stress better or worse?

#111: Weight loss drugs: Ozempic, Wegovy, and more with Dr. Arti Thangudu

#110: Tools to improve muscle activation & results from training

#109: How to train your nervous system

#108: Nutrition and leanness with Hope Brandt, RD

#107: Exercise and leanness

#106: Pilates... is it "enough?"

#105: "Mom butt" and more with Dr. Amelia Ponchur

#104: Become a master listener of your own body

#103: 100TH EPISODE BEST OF: Why I don't stretch

#102: 100th EPISODE BEST OF: Body Composition

#101: 100th EPISODE BEST OF: Cardio

#100: 100th EPISODE BEST OF: Improve workout efficiency & feel better

#99: Top 4 mistakes for training glutes

#98: How much volume (sets/week) is needed for muscle growth?

#97: The minimum amount of exercise to see results

#95: Improve results without overworking: what NOT to do

#94: The biggest fitness mistake that backfires in the new year

#93: My body recomposition journey this year

#92: An endocrinologist's view on "balancing hormones" with Dr. Arti Thangadu

#91: How to utilize cycle syncing while still keeping your workouts effective

#90: A hypertrophy guide for the modern woman who struggles to build muscle

#89: Thanksgiving episode - why trying to "burn off" holiday food won't work, and what to do instead

#88: Improve your relationship with food with Miranda Galati, RD

#87: How to adjust your routine to continue progressing around the holidays

OQM #11: How many steps should you be taking for weight loss?

#86: Why tracking calories burned is sabotaging your results.

OQM #10: What to do when you hold your tension in your upper traps

#85: How to develop your abdominal muscles

OQM #9: How to calculate the minimum amount of weight to use for muscle growth

#84: Is feeling the "burn" enough to stimulate muscle growth?

OQM #8: Why you get sore and what to do when you're sore

#83: How to improve metabolic flexibility with Cynthia Thurlow

OQM #7: How much cardio should I ACTUALLY be doing?

#82: How to keep your metabolism high as you age

OQM #6: If, when, and how should you use ankle/wrist weights?

#81: Optimize your workouts for the best results with the least cost

OQM #5: How to work the arms with less elbow pain

#80: How to train your core before, during, and after pregnancy with Dr. Amelia May

OQM #4: Are knees over toes bad?

#79: How to train your deep core and pelvic muscles with Dr. Amelia May

OQM #3: Should you stop doing crunches?

#78: Should you be in maintenance mode? If so, how do you adjust your training?

OQM #2: Why we don't do overhead presses

#77: Body recomposition

OQM #1: Am I going to get bulky if I start lifting?

#76: How to ACTUALLY workout around your period to optimize results

#75: Four fitness mistakes that seem to save time but don't

#74: Exercising in heat: how heated workouts affect your outcomes

#73: Using PT as a bandage for overexercise: an interview with Hailey Miller

#72: How sleep can affect your fitness results with Dr. Meredith Broderick, MD

#71: Why we shouldn't train like athletes

#70: "Toning" and "tightening" workouts: what they are and aren't doing for your body

#69: Can you train your lower abs? With Doug Brignole

#68: What is stretching doing or not doing for your body? With Dr. Payton, PT, DPT

#67: How the nervous system affects your results: why exhausting workouts aren't more effective

#66: To fast or not to fast? With Katherine Andrew

#65: How women should eat around their training with Dr. Stacy Sims

#64: Mistakes and misconceptions about high-intensity training with Dr. Payton Busker

#63: Metabolism and insulin with Dr. Ben Bikman

#62: What foam rolling is and isn't doing for your body

#61: Why endless cardio is not the answer with Doug Britnole

#60: Why "functional" exercise isn't necessarily better with Doug Brignole

#59: Low-impact doesn't always mean low joint-stress

#58: What reformer Pilates is and isn't doing for your body with Dr. Payton Busker

#57: The top 7 mistakes millennial women are making in their workouts

#56: BONUS: My experience with a reset week

#55: It's time for me to take a reset week

#54: How to reduce oxidative stress to slow aging, improve results, and reduce risk of chronic disease

#53: Neurons that fire together wire together: how to apply this powerful tool to your workouts

#52: Beginner weight gain is normal: what could be happening, and why to stay the course

#51: When to mix it up vs. keep it the same

#50: Misleading verbiage: can you actually lengthen or change the shape of your muscles?

#49: Hierarchy of priorities for optimal fitness

#48: How to have a stronger body and less back pain

#47: The "secret" behind stronger arms and happier joints

#46: How these 30 second vision drills can improve your results

#45: How to exercise based on your hormonal fluctuations

#44: A tool for better glute max recruitment

#43: Breaking down the brain-body connection with Dr. Natasha Mehta, MD

#42: Aging and insulin: how to use exercise to improve the effects of aging

#41: Four New Year's fitness mistakes to avoid (and what to do instead)

#40: FAQ #1: Cardio dosage, stretching, gaining muscle mass without lifting super heavy

#39: The five basics that drive results (that most people don't follow)

#38: How to measure if you're recovering properly

#37: A technique for increasing strength without increasing resistance

#36: "Burning off" holiday food: why it isn't an effective or healthy strategy

#35: How cortisol affects body composition

#34: Three step process for customizing your nutrition

#33: Three reasons to consider ditching your fitness watch

#32: How different workouts affect your body: Pilates, lifting, yoga, barre, running

#31: Fitness marketing that leads to burn out

#30: A reset week: if, why, and how to take a reset week to get past a plateau

#29: Running: why it's not my favorite form of exercise

#28: Glute training: why we don't do squats & deadlifts (and what we do instead)

#27: How to exercise when you're stressed

#26: Your body before and after baby: it's not just kegels with Lashonda Jones

#25: Four nervous system "hacks" for better results

#24: How to train your abs/core & 10 core myths

#23: Exercise as an emotional defense with Jewel Anderson

#22: How to internalize that You've Done Enough

#21: De-bunking that burning more calories leads to faster weight loss

#20: Why impact isn't the enemy: if, why, and how to add impact to your routine

#19: Hack your endorphins to love your workouts

#18: Why your muscles aren't growing part four: nutrition addition with Katherine Andrew

#17: Chronic inflammation could be why your muscles aren't growing (part three)

#16: Why your muscles aren't growing part two: under-training, over-training, and both

#15: Why your muscles aren't growing part one: poor muscle stimulus

#14: Elevated cortisol: how it can hold you back, and how to workout to reduce chronic cortisol

#13: Cardio Part 2: How much steady state cardio is best?

#12: Cardio: How much do you really need? (Part one)

#11: Why you can stop doing exercises you hate

#10: How to utilize your nervous system to improve fitness with Justin Prier

#9: How to cut your workout time in half but double your results

#8: Muscle confusion or progressive overload: what works best?

#7: How to know if your workouts are productive or "just hard"

#6: How to make your workouts anti-aging

#5: Three reasons you aren't seeing results from your workouts

#4: Why I don't stretch

#3: Exercise can INCREASE or DECREASE your metabolism

#2: More is not better