Broads: The Bold & Badass Fitness Podcast for Women

The identity shift that comes with motherhood is one of the least talked about transitions a woman will ever go through. Research shows it rivals puberty and menopause in the scale of psychological and neurological change it triggers in a woman's brain and body. For high-achieving women, that shift hits differently. The woman who built her entire sense of self around drive, accomplishment, and control suddenly finds none of that prepares her for the part where she has to let that version of herself go. Jenna Kennedy is an entrepreneur, podcaster, and mom of two who got pregnant twice unexpectedly and had to find her way through the identity loss, the invisible grief, and the slow surrender that nobody warned her was coming. If you have ever felt like motherhood asked you to give up the most hard-won version of yourself, this conversation will make you feel a lot less alone in it. What's Discussed: (1:33) The bounce back myth and what we are actually bouncing from (3:41) When motherhood arrives before you agreed to it (6:10) The grief nobody gives you permission to feel (8:27) What your most important role actually is right now (9:45) The identity death and rebirth of becoming a mom (21:15) Why anxiety is a signal not a problem to fix (32:20) How high achievers confuse accomplishment with happiness (41:10) What surrender actually looks like for a woman who always had a plan (48:15) The small habits that build genuine happiness over time Thank you to our sponsors! IM8: Use my code TARA at checkout to save 10% on your first order at im8health.com/ Find more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Website: taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Jenna Kennedy: Instagram: @itsjennakennedy       Tiktok: @itsjennakennedy Podcast: Hope You’re Wellhttps://www.instagram.com/itsjennakennedy

A 2025 study out of McMaster University found that your body builds muscle the same whether you're in your follicular phase or your luteal phase. Your muscles, it turns out, do not care what your cycle tracker says. So why are so many women losing their consistency, skipping workouts, and rebuilding their entire program every week around an app? Because cycle syncing culture sold us a system that sounds scientific but is actually costing us our progress. In this week's episode, I'm breaking down what's really happening across your cycle, why the cycle syncing approach is creating more anxiety than results, and how to make smart adjustments to your training and nutrition without overhauling a thing. What's Discussed: (0:35) What this episode is and what it is not (2:29) The four phases of your cycle and why certain weeks feel the way they do (4:05) Your power window: the phase most women hit their strongest sessions (4:30) What is actually happening in the luteal phase (and why it is not weakness) (5:19) The problem with cycle syncing culture and who it actually serves (6:22) What the research really says about performance across cycle phases (8:46) The smart adjustment framework: when to lean in, when to dial back (10:34) Why high-intensity cardio in late luteal is usually not worth it (11:19) How to fuel across your cycle without tracking every macro (13:03) The simplest way to track your cycle (no app required) (15:02) Why consistency will always beat perfect phase alignment (16:05) Your challenge for the week Find out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app BroadsCOACH: Head to www.broads.app/broadscoach and apply for BroadsCOACH. Check out previous podcast about listening to your body:  Episode 108: Dr. Alyssa Olenick: The Real Truth About Hybrid Training Resources Mentioned: Nutrition Webinar: Check out the plate method at www.broads.app/nutritionwebinar Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad’s FREE Macronutrient Guide: The Balanced Plate Blueprint at www.broads.app/macronutrient-guide. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at www.broads.app/gym-starter-guide  Check out more from Tara LaFerrara: Website: www.taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara TikTok: @taralaferrara

Your body will literally overeat to hunt for protein it is not getting. It is called the protein leverage hypothesis, and it means your hunger is not a willpower problem. It is a signal that something is missing. So no, you are not broken. You are not lazy. Your body is doing exactly what it is designed to do when it is not getting what it needs. And nobody has been louder about that than JJ Virgin. JJ Virgin is a four-time New York Times bestselling author and nutrition expert who has spent over 40 years helping women stop measuring success by the wrong metric. In this episode, JJ breaks down why most women are under-fuelling the one macronutrient their body cannot go a single day without, what that is quietly doing to their muscle, their metabolism, and their results, and what to do about it starting with your next meal. If you have had that quiet feeling that something is off with how you are eating, this episode is going to tell you exactly what it is. Let's dive into it. What's Discussed: (2:59) The non-negotiable JJ refuses to sacrifice no matter where she is in the world. (5:21) The most overrated nutrition advice women are still following. (6:22) When the protein trend went too far and created a junk food aisle. (9:36) What chronic under-eating of protein is actually doing to your body. (12:08) The biological reason you keep overeating and it is not discipline. (13:16) The simplest food audit that changes everything in two weeks. (14:45) The meal where most women are falling short and it is not dinner. (16:30) How one breakfast sets your hormones up to fail for the rest of the day. (18:26) Why JJ calls plant-based diets what she calls them. (20:31) Where supplements actually fit and the four most women are missing. (22:44) Why creatine belongs on your supplement list and it is not just for the gym. (23:04) The creatine myth that 81% of women experienced firsthand. (25:00) Why the common math on creatine dosing does not make sense. (31:08) How to structure nutrition around your training without overthinking it. (33:03) The first thing JJ looks at when body composition is not changing. (34:20) The real reason most women are not building muscle and it is not protein. (35:29) Why she stopped saying go heavy and what she says instead. (41:06) The scale has done more damage to women than any diet ever has. (42:28) The two things you must have before you ever touch a calorie deficit. (42:47) What toned actually means and why you cannot stretch your muscles longer. (43:37) 40 years and she has never seen a woman get big from lifting. (45:23) The identity shift that separates women who maintain results from women who restart. (56:33) What JJ would tell every woman between 35 and 50 right now. Check out Broads FREE nutrition resources: Macronutrient Guide: https://www.broads.app/macronutrient-guide  Nutrition Webinar: https://www.broads.app/nutritionwebinar  Find more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Head to www.broads.app/broadscoach and apply for BroadsCOACH. Check out more from Tara LaFerrara:Website: http://taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara Tiktok: @taralaferrara Check out more from JJ Virgin: Website: https://jjvirgin.com/ Facebook: JJ Virgin Instagram: @jj.virgin       YouTube: @jjvirginvideos Tiktok: @reignitewellness Pinterest: @jjvirgin X: @jjvirgin Got Questions: delphi.ai/jj-virgin Podcast: https://jjvirgin.com/main-podcasts/  Speaking Engagements: https://jjvirgin.com/media-speaking-new/  JJ Virgin Programs:  The 90-Day Metabolism Makeover: https://discover.jjvirgin.com/metabolism-makeover-int-1

Okay, real question: how do you want to feel at 70? Not look but feel. Because the second you start training through that lens, everything about fitness shifts, and suddenly the goal isn't a smaller body anymore. It's a body that actually works. Here's the thing nobody in the fitness industry wants to say out loud: you were sold the wrong goal. For years! And if you've been working your ass off and still feel like nothing is landing, it's not because your body stopped responding. It's because you were handed a game that was never built to serve the woman you're becoming. In this week podcast episode, I will talk to the 70-year old in you and share what longevity training actually means (and no, it's not cold plunges at 5am), why strength is hands-down your best insurance policy, and the non-negotiables if you want to still be strong, capable, and independent decades from now. This is your permission slip to change the goal. What's Discussed: (2:34) The question nobody in fitness is asking, and why it changes everything. (3:43) Why women are tired, and the shift that's already happening today. (5:40) The real number one predictor of quality of life as you age.  (6:20) What longevity training actually means and what’s not. (8:36) Why women get nearly three times the cardiovascular benefit from strength training than men do. (10:37) The silent thing happening to your bones after 30 that nobody warned you about. (12:15) Walking: the most underrated longevity tool, and why you're probably skipping it. (14:54) Why under-fuelling is quietly working against the women training the hardest. (17:21) The recovery signals you should never push through. (18:58) The one question to sit with this week that changes everything. Broads Giveaway: To celebrate hitting 1 million listens we are giving away two free Broads Club memberships. Head to the pinned post on @broads.podcast and @broads.app on Instagram, make sure you’re following both accounts and tag three friends in the comments with the episode you think they need to hear first. Find out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app BroadsCOACH: Head to www.broads.app/broadscoach and apply for BroadsCOACH. Resources Mentioned: Macronutrient Guide: Want a simple place to start fuelling for the body you're building? Grab Broad’s FREE Macronutrient Guide: The Balanced Plate Blueprint at https://www.broads.app/macronutrient-guide. Check out more from Tara LaFerrara: Website: www.taralaferrara.com Instagram: @taralaferrara YouTube: @TaraLaferrara Tiktok: @taralaferrara

Did you know that emotional eating is one of the hardest types of addiction that’s difficult to overcome? Many women are unaware that they’re an emotional eater because we simply call it cravings or food noise when in reality, we are using food to numb the things out.   If food became a central part of your life to make you feel better but it is also starting to affect your health, derails your fitness goals, and makes you further beat yourself for “not getting it right”, the problem might be not your willpower but the structure around it.  We go deeper into this in the latest episode of Broads about emotional eating. We also discuss when to know if you are an emotional eater, why you tend to crave food and eat more at night, and why willpower, meal plans and another diet style is not the solution for an emotional problem. Tricia Nelson is an Emotional Eating Expert and founder of Heal Your Hunger programs designed for people who want to break free from the food that was once a source of their comfort but took over their lives.  After decades of battling her own emotional eating, binge eating shame, and deep isolation, Tricia has turned her healing journey into a roadmap for women who are ready to stop fighting food and start understanding it. What's Discussed: (5:06) The biggest misconception about emotional eating. (6:16) The #1 mistake women make when trying to stop binge eating. (8:31) True or false: If you just eat clean, emotional eating goes away. (9:29) The wellness trend that's actually a trap for emotional eaters. (11:03) How to slowly break free from scale dependency. (14:30) How to know if you're an emotional eater. (18:15) Why 75% of emotional eaters lose control at night. (22:24) The PEP Test: food as a Painkiller, Escape, and Punishment. (26:55) Three Meal Magic: The structure that helps you tell hunger from emotion. (32:20) Food noise: The three root causes driving the compulsion to eat. (35:11) The anatomy of the emotional eater and why people pleasing is the #1 trait. (40:30) The four things you actually need to heal from emotional eating. (49:37) What real healing from emotional eating looks like on the other side. Broads Giveaway: To celebrate hitting 1 million listens we are giving away two free Broads Club memberships. Head to the pinned post on @broads.podcast and @broads.app on Instagram, make sure you’re following both accounts and tag three friends in the comments with the episode you think they need to hear first. Thank you to our sponsors! Im8: Use my code TARA at checkout to save 10% on your first order at https://im8health.com/   Find more from Broads: Website: https://www.broads.app Instagram: @broads.podcast   @broads.app Head to https://www.broads.app/broadscoach and apply for BroadsCOACH.   Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Tricia Nelson: Website: https://healyourhunger.com/ Facebook: Heal Your Hunger Instagram: @tricianelson_        TEDx Talk: https://www.youtube.com/watch?v=SVSe2vaxXXM Book: Heal Your Hunger: 7 Simple Steps to End Emotional Eating Now Confessions of a Binge Eater Podcast:  Spotify / Apple Heal your Hunger Quiz: https://healyourhunger.com/heal-your-hunger-quiz/

Your brain has two completely separate systems for knowing what to do and actually doing it, and no amount of motivation bridges that gap. The women who stay consistent aren't more disciplined than you. They just stopped relying on motivation and started building structure. If you've ever crushed it at work, managed a full household, and still couldn't figure out why your fitness keeps falling apart, it's not a YOU problem. It's a system problem. And that's exactly what this episode is about. Tune into this week's solo episode of Broads where we answer the real questions around consistency: the ones nobody has actually answered for you yet. What's Discussed: (3:52) Why knowing what to do and still not doing it is not a character flaw. (6:26) The Monday reset isn't a fresh start — it's the problem. (8:50) Why motivation was never supposed to be the engine. (11:07) What to do when life gets busy and your plan falls apart. (15:10) The difference between trying more programs and getting real support. (17:55) The neuroscience behind why you keep breaking promises to yourself. (20:52) How to know if you're actually ready for a coach. Find more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Head to https://www.broads.app/broadscoach and apply for BroadsCOACH. Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara

The average woman in the United States attempts to lose weight at least five times per year. Most of those attempts follow the same pattern: cut calories as low as possible, add as much exercise as possible, push until burnout, and start over. The pattern does not fail because of a lack of willpower. It fails because the strategy itself is not designed to build women to success. We go deeper into this in the latest episode of Broads. We also discuss what the 80/20 rule of nutrition versus exercise actually means in practice, how the lifestyle gap affects fat storage more than most women account for, and why the first three months of a real fat loss journey often look like nothing is happening. Gen Coco is a Certified Nutrition Coach and founder of Gen's Gym. After a decade of cycling through every quick fix in the diet industry, she lost 50 pounds through walking and nutrition alone, no gym, no intense cardio, no restriction.  Her framework is built around what is actually sustainable, not what looks most impressive on a program. What she learned applies well beyond fat loss. It is a way of thinking about effort, consistency, and what it actually takes to change something by loving yourself more. What's Discussed: (01:17) Why keto, cheat meals, and extreme restriction fail most women (02:29) The all-or-nothing mindset and why high-achieving women are most vulnerable to it (08:57) Minimum baseline standards: how to set a floor instead of an impossible ceiling (09:03) The lifestyle gap: sleep, stress, and emotional health as fat loss variables (11:26) What learning to cook from scratch changed about her relationship with food (17:07) Meal prep, food tracking, and why portion education matters more than calorie restriction (20:28) How to navigate social eating, alcohol, and going out without derailing progress (30:38) The GLP-1 conversation: when peptides are appropriate (31:42) The difference between weight loss and fat loss (41:48) Why weight loss is a side effect of self-love, not the other way around (44:29) How to rebuild self-trust after years of broken promises to yourself Find more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app BroadsCOACH: Head to broads.com/join and apply for BroadsCOACH.   Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Gen Coco: Instagram: @gensgym Facebook: Gen’s Gym Tiktok: @gensgym Website: https://www.gensgym.com/ Business Instagram: @happybodsquad

Struggling with motivation, confused about how much cardio you need, or wondering if lifting weights will make you bulky? A lot of women are told the answer is more cardio, stricter dieting, and more discipline, but those are often the exact things keeping them stuck. In this Broads episode, we talk about why motivation isn’t the thing that keeps you consistent, why protein is the nutrient most women are missing in their diet, and how much cardio you really need when it comes to building strength and improving body composition.  If you’re training hard but still feel unsure what actually works or worried you’re doing the wrong things in the gym, tune in. What's Discussed: (03:33) What to do when you get injured and how to keep training instead of quitting (08:35) How much cardio women actually need (09:26) Daily walking as one of the most underrated tools for fat loss and stress (11:30) Why low protein leads to cravings, fatigue, and muscle loss (15:06) Motivation vs self trust and what actually keeps you consistent (21:17) Why belly fat shows up in your 40s and the hormone shifts behind it (24:32) The truth about “toning” and why women don’t accidentally get bulky BroadsCOACH: Head to broads.com/join and apply for BroadsCOACH. Check out more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara

According to Journal of Clinical Medicine, roughly 62.3% of women report experiencing pain around the back or neck and limb areas.  Most of us have accepted the pain as a normal part of life that just happens in our thirties, what comes with having kids and part of aging. Broads coaches have observed that that happens when women have been conditioned to stay small, move less, and treat their bodies as something to shrink rather than something to build. The women who start strength training do not just get stronger. They get their energy back, their pain starts to ease, and have more confidence to move their bodies.  The goal is no longer to tone the muscles but to chase how to finally feel good with their bodies. We dive deeper into this in the latest episode of Broads with Taylor McGee and T-Ferg, two coaches in the Broads Coach Program who have spent years helping women unlearn the myths of the fitness industry and build something real instead. We also discuss why imperfect action breeds motivation and what actually gets women to show up consistently, why the perfect time to start does not exist and why messy is better than waiting. Taylor McGee is a Philadelphia-based certified coach with seven years in the fitness industry. T-Ferg is a Denver-based coach with over ten years in and around movement and strength. Together they bring a clear-eyed, no-nonsense perspective on what women actually need, not just in the gym, but in how they show up for themselves and for their clients every single day. What's Discussed: (03:20) Why pull-ups are one of the most powerful things a woman can build (08:45) How celebrating your wins without a "but" changes everything (12:10) Why confidence and ego are not the same thing & how women were conditioned to confuse them (18:30) The toning myth: why the word was designed to keep women small  (24:15) Why motivation is a myth and what actually gets you to show up consistently (31:40) How to start so small that showing up becomes inevitable (38:20) Why the perfect time to start is always right now especially when life is messy (44:10) What a coach actually does for you that a workout app never can (51:25) Why real results take five years and why that should excite you, not scare you (57:30) What taking up space actually means in the gym and in your life Thank You to Our Sponsors: BroadsCOACH: Head to broads.com/join and apply for BroadsCOACH. IM8: Use my code TARA at checkout to save 10% on your first order at https://im8health.com/   Find more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app   Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Taylor McGee: Instagram: @taylormcgeefit Facebook: Taylor McGee Fitness Website: https://taylormcgeefit.com/online-coaching Broads app link: https://www.broads.app/coachtaylormcgee Check out more from Taylor Ferguson: Instagram: @your.wellness.barbie Tiktok: @taylor_melissa_ Broads app link: https://www.broads.app/coachtaylorferguson

You’re stuck at the same weight on your squat or bench, so you assume the answer is more reps, more volume, more grind. But piling on more work without fixing the weak link is exactly how you stay stuck. In the latest episode of Broads, I break down why your core’s job isn’t crunches, why knees cave in your squat, and how Bulgarian split squats force your glutes to finally do their job. And when your hips shoot up in your deadlift, I unpack what that says about your hamstrings and how to fix it so your strength actually shows up at lockout. Fix the weak link, and the lift follows. What's Discussed: (03:22) Why doing more squats won’t fix a squat plateau (05:03) Bulgarian split squats fix knee cave and glute weakness (08:27) Paused bench press builds strength at your sticking point (11:52) RDLs fix weak deadlift lockout and hip hinge issues (12:26) Why squatting your deadlift limits hamstring strength (15:33) Press more than you pull and your shoulders pay (18:40) Your core’s job is resisting movement, not crunching (22:56) Accessory work fixes weak links and prevents injuries Check out more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Head to https://www.broads.app/broadscoach and apply for BroadsCOACH. Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara

You’ve been told perfect form prevents injury and rounding your back will ruin your spine. But what if the real problem isn’t the movement? What if it’s fear, outdated advice, and expecting your body to heal like it’s Amazon Prime two-day shipping?  We dive deeper into this in the latest episode of the Broads Podcast with strength coach Dr. Susie Spirlock.  We also chat about why “perfect form” doesn’t exist, how to return to lifting after injury or chronic conditions like POTS and hypermobility, and why strength training is non-negotiable for women heading into perimenopause and beyond.  Dr. Susie Spirlock is a Doctor of Physical Therapy and strength coach with a Bachelor of Science in Exercise Science. She is Barbell Rehab Method certified, Precision Nutrition Level 1 certified, and a Pain Free Performance Specialist. She provides online rehab and fitness coaching and serves as an instructor for the Barbell Rehab Method. What's Discussed: (08:44) Why “perfect form” doesn’t exist and how anatomy shapes technique (10:15) Gradual exposure to load and why rounding your back isn’t automatically bad (12:08) Fear of lifting heavy and how graded exposure reduces injury anxiety (14:00) Why fear predicts pain more than tissue damage after injury (18:25) Junk volume, overprogramming, and how smarter structure drives results (25:03) Why lifting advice from doctors lags 10-15 years behind research (32:26) Strength training, menopause, and what happens to bone density if you don’t lift (48:43) Clickbait rehab content and how to spot black-and-white misinformation Check out more from Broads: Website: https://www.broads.app Instagram: @broads.podcast @broads.app Head to https://www.broads.app/broadscoach and apply for BroadsCOACH. Check out more from Tara LaFerrara: Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Dr. Susie Spirlock: Instagram: @dr.susie.squats Tiktok: @dr.susie.squats Youtube: @dr.susie.squats Facebook: @dr.susie.squats

Rest periods are one of the most ignored parts of training, and they’re often the reason you’re exhausted but not actually getting stronger. This episode of Broads is about removing the guesswork. We break down what rest periods do, why more sweat doesn’t equal better results, and how mismatching your rest to your goal can stall progress without you realizing it. If your lifts feel inconsistent, your workouts feel randomly hard or way too easy, or you’re spending forever in the gym without seeing results, your rest between sets might be the missing piece. That’s what this episode is all about. What's Discussed: (00:48) Why rest periods are an overlooked driver of strength and muscle gains (03:25) ATP, creatine phosphate, and what actually recovers between sets (05:03) How rest determines strength, hypertrophy, or endurance outcomes (06:51) Why heavy lifts require three to five minutes of rest (07:46) Using shorter rest to create metabolic stress for muscle growth (09:13) How short rest trains fatigue tolerance and muscular endurance (10:52) What breaks when rest is too short or too long (15:41) Why timing rest separates training from random workouts Head to https://www.broads.app/broadscoach and apply for BroadsCOACH. Check out more from Broads: Website: https://www.broads.app Check out more from Tara LaFerrara: Website: http://taralaferrara.com  Instagram: @taralaferrara  @broads.podcast Youtube: https://youtube.com/@TaraLaferrara

A lot of women are stuck in a cycle of eating less, pushing harder, and starting over every Monday, only to feel more frustrated each time. The surprising part is that this isn’t a lack of discipline, but a predictable outcome of years of under-eating and following advice that was never built for women’s physiology. We dive deeper into this in the Broads podcast with Finley. We talk about why intermittent fasting often backfires for women, how sugar cravings are usually a fueling issue, what chronic under-eating does to your metabolism, and what sustainable nutrition actually looks like without diet culture noise. Finley Amato Funsten is a nutrition and strength coach, the founder of Unfuck Your Diet, and the owner of MADabolic Charlotte. Her work focuses on evidence-based nutrition, behavior change, and sustainable training practices. What's Discussed: (05:53) Diet Coke, aspartame safety, and why fear-based nutrition science still sticks (07:12) Why intermittent fasting often backfires for active women hormonally (09:04) How hunger hormones adapt when breakfast is skipped for years (11:04) Why named diets fail women by ignoring physiology and skill building (14:32) Skinny culture’s return and how wellness marketing keeps women shrinking (19:20) Sugar cravings explained through protein and fiber deficiencies (24:39) Why detoxes and cleanses don’t work the way people think (32:03) Chronic under eating signs including low energy, poor recovery, and cycle disruption Check out more from Broads:Website: www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara:Website: http://taralaferrara.com   Instagram: @taralaferrara Youtube: https://youtube.com/@TaraLaferrara Check out more from Finley Amato Funsten: Website: https://unfuckyourdiet.co Instagram: @unfuckyourdiet   Check out some of Finley’s favorite accounts for nutrition, fitness, and real talk: Tara LaFerrara: https://instagram.com/taralaferrara Sheridan Skye, MSc: http://instagram.com/sheridanskyefit Beth Wilkas Feraco: http://instagram.com/bethferacofitness Amanda Howell, MPH: http://instagram.com/amandahowellhealth Jessica Knurick, PhD: http://instagram.com/drjessicaknurick Dr. Stacy T. Sims: http://instagram.com/drstacysims Kate Lyman, MPH: http://instagram.com/klnutrition Jordan Syatt: http://instagram.com/syattfitness Layne Norton, PhD: https://www.instagram.com/biolayne

Training harder and moving faster doesn’t automatically make you stronger, especially when your progress has stalled. For many women, the real issue is that reps are rushed, stimulus is cut short, and effort looks intense without actually driving adaptation. We dive deeper into this in the latest Broads Podcast solo episode. We also chat about why slowing down builds more strength, why rushing reps makes people feel weaker than they should, why you are actually stronger during the lowering phase of a lift, and how tempo training works best when used strategically instead of everywhere. If your workouts feel hard but your strength is not moving, or you keep chasing heavier weights without feeling more solid or confident, this episode will shift how you think about effort.  What's Discussed: (02:24) Why tempo training increases results without longer workouts (03:26) The four phases of every lift and why each phase matters (04:02) How to read tempo prescriptions like 3110 in real training (09:14) Where tempo fits best, accessories, deload weeks, and plateaus (15:18) Why tempo should be limited to one to three exercises per workout (15:55) Example lower body programming using tempo selectively (16:58) Example upper body programming with tempo for accessories only (17:49) Why using too much weight defeats the purpose of tempo training Check out more from Broads:Website: https://www.broads.app Check out more from Tara LaFerrara:Website: http://taralaferrara.com   Instagram: @taralaferrara Youtube: https://youtube.com/@TaraLaferrara

Training starts to feel heavy when the goal is shrinking instead of becoming capable. What began as a viral moment around a meatball sub exposed something deeper: how diet culture, fear of “bulking,” and quiet food rules slowly erode confidence and self-trust long before real change has a chance to stick. We dive deeper into this in the latest Broads Podcast with Jessica Burke. We also chat about why “toning” is misleading, the real difference between exercising and training with intention, what actually drives gym intimidation, and why taking up space changes far more than just the body. Jessica Burke holds a Master’s degree in Kinesiology and is CSCS certified. She is the host of The Strength Chick Podcast and works as a strength and conditioning coach. Her work centers on dismantling diet culture and encouraging women to take up space in the gym and in strength and conditioning. What's Discussed: (03:39) The meatball sub moment, diet culture, and the food guilt women live by(09:19) Why training to be smaller limits what women’s bodies can do(11:16) The truth behind “toning” and how language shapes fear around building muscle(13:34) Fear of bulking as a form of avoiding discomfort and justifying inaction(17:42) The male gaze, gym intimidation, and reclaiming the right to take up space(19:33) Why exercising feels productive but training creates lasting change(34:41) Redefining effort, intensity, and what “hard” actually means in the gym(52:00) Taking up space as an identity decision, not a confidence trait Check out more from Broads:Website: http://broads.appInstagram: @broads.podcast @broads.app Check out more from Tara LaFerrara:Website: http://taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Jessica Burke, CSCS, M.S.: Instagram: @coachjburke Tiktok: @coachjburkeYoutube: @coachjburke

You’re training hard and pushing through, yet your energy is crashing and your body feels more resistant than ever. The problem isn’t effort, it’s that your body has outgrown the strategy you’re using. In this Broads Q&A episode, I answer the questions you keep asking. We get into why HIIT is keeping you tired, sore, and wired, why training like you’re 25 while living like you’re 45 stops working, and why rest isn’t lazy. It’s how your hormones stabilize. If you feel exhausted, inconsistent, or like your drive disappeared, this episode connects recovery, nervous system regulation, and real strength so you can stop forcing progress and start adapting to the body you’re actually living in. What's Discussed: (03:28) Why energy crashes are not a motivation problem but a recovery issue (07:04) Why your body stopped responding to chaotic workouts after 30 (08:35) HIIT, cortisol, inflammation, and why always training hard keeps you tired and wired (09:42) Strength training as a higher return signal without frying your nervous system (10:01) Motivation explained through dopamine, blood sugar, sleep, and safety signals (12:20) Training like you’re 25 while living a 35 to 45 year old life (13:46) Why rest supports hormone regulation and nervous system downshifting (14:15) What real self-care looks like in midlife and why it is not selfish Check out more from Broads:Website: https://www.broads.appInstagram: http://instagram.com/broads.podcast http://instagram.com/broads.app Check out more from Tara LaFerrara:Website: http://taralaferrara.com Instagram: http://instagram.com/taralaferrara Youtube: http://youtube.com/@TaraLaferraraTiktok: http://tiktok.com/@taralaferrara

Consistency doesn’t fail because of bad programming or weak discipline. It breaks down when stress, fear of failure, and identity-level beliefs override decision-making before habits ever have a chance to form. We dive deeper into this in the latest Broads episode with Kasey Jo Orvidas. We also chat about why identity drives exercise habits more than motivation, how stress shuts down self-control at the brain level, and why “I’m too busy” is usually a signal problem, not a time problem. Kasey Jo Orvidas, PhD, holds a doctorate in Psychology and is a certified health and fitness coach. She has published extensively in peer-reviewed scientific journals on mindset and health behavior change. She is also the creator of The Health Mindset Coaching Certification. What's Discussed: (06:04) Fitness identity and why seeing yourself as “not an exerciser” keeps you stuck (10:28) Intrinsic vs extrinsic motivation and why wanting results isn’t enough (18:12) The prefrontal cortex and how overload shuts down self-control (22:05) Why willpower fails under chronic stress and emotional fatigue (26:41) The real reason people ghost their coach and how shame kills consistency (31:54) Authority vs psychological safety in coaching relationships (36:48) Why “I’m too busy” is usually a signal problem, not a time problem (41:32) Reducing friction for habits that stick and increasing friction for the ones that don’t Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Instagram: @taralaferrara Youtube: @TaraLaferrara   Check out more from Kasey Jo Orvidas, Ph.D.: Website: www.kaseyorvidas.com Instagram: @coachkaseyjo Facebook: @coachkaseyjo

Trying to “undo December” with extreme dieting and nonstop cardio is one of the fastest ways to mess up your metabolism. Most women don’t realize those January quick fixes quietly spike cortisol, drain energy, and make fat loss harder instead of faster. We dive deeper into this in the latest Broads episode. I get into the biggest post-holiday mistakes that look productive on the surface but actually slow fat loss and break down muscle. We also chat about why extreme calorie cuts backfire, how skipping strength training lowers your metabolic engine, and why daily scale obsession creates worse decisions.  If you want fat loss that actually sticks without wrecking your energy or hormones, this episode shows you exactly what to stop doing first.  What's Discussed: (02:18) Why trying to “undo December” fast actually backfires (04:33) How drastic calorie cuts slow your metabolism and spike cortisol (07:31) The real reason cutting carbs or fats wrecks energy, hormones, and training (09:41) Why more cardio and daily HIIT can stall fat loss instead of accelerating it (13:17) How skipping strength training leads to muscle loss and “skinny fat” results (18:42) Why the daily scale obsession creates worse decisions and slower progress Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Instagram: @taralaferrara Youtube: @TaraLaferrara

Midlife weight gain, burnout, and metabolic changes often get mislabeled as willpower issues. This episode challenges the oversimplified weight loss narrative and unpacks why many women feel blindsided by changes even when their habits stay solid. We dive deeper into this in the Broads episode with Dr. Tyna Moore. We also chat about why GLP-1 was never meant to be a vanity weight loss tool, why microdosing doesn’t mean what most people think it means, and the real risks of frailty and why strength equals long-term freedom. Dr. Tyna Moore is a Licensed Naturopathic Physician and Chiropractor with over 30 years in the medical field, specializing in holistic regenerative and metabolic medicine. She earned her degrees from the National College of Natural Medicine and the University of Western States Chiropractic College. Dr. Tyna is also the host of The Dr. Tyna Show and an international speaker. What's Discussed: (08:48) How being “early” to the GLP-1 conversation led to backlash and burnout (10:49) How GLP-1 became misused and distorted by telemedicine and influencers (15:18) Why midlife weight gain isn’t about willpower but a neurological shift (16:09) The idea of functional deficiency and why modern stress breaks signaling (19:15) How GLP-1 can increase motivation to move through brain plasticity (22:20) How GLP-1 can magnify existing hormonal deficiencies in women (24:11) Why movement is essential for gut health and metabolic signaling (28:01) Why microdosing is not a true weight loss strategy (35:44) Why strength training is non-negotiable for women in midlife (39:02) The real risks of frailty, hip fractures, and loss of independence Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Website: www.taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Dr. Tyna, ND, DC: Website: www.drtyna.com Instagram: @drtyna Youtube: @drtyna

This episode is meant to feel like a warm hug. If you’ve ever taken time off, felt bloated or low energy, and immediately thought you ruined your progress, this one is for you. After holidays, sickness or a break from routine, it’s easy to assume your body is working against you. Most of the time, what you’re feeling is just a normal response to change, not a setback. In this solo Q&A, I’m answering real questions straight from you and cutting through the fitness noise that keeps so many women feeling behind or like they’re doing it wrong. We talk about getting back into training after time off, managing holiday bloat and mixing HIIT with strength without burning out. I also break down how strength is built through phases, not perfect weeks, how to keep momentum without pushing too hard, and how to approach food and macros without turning meals into a math problem or another source of stress. If your routine tends to fall apart the moment life gets messy, this episode will help you reset without guilt, trust your body again, and take your next step forward with a lot less spiraling. What's Discussed: (04:30) Why fitness feels confusing even when you’ve been training for years (06:45) How to get your first pull-up and why it’s an identity shift (11:30) Where to start after being sick or taking time off (15:40) The one fitness principle most women miss after 30 (19:40) Why “consistency” might be the wrong goal (25:15) How to mix HIIT with strength without burning out (28:55) What actually helps holiday bloat without spiraling (34:45) How to think about macros without stress or obsession Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app

Ever wondered why midlife starts to feel different even when your routine looks the same? The shift can show up quietly. Your sleep changes, your patience feels thinner and your energy doesn’t land the way it used to. Half the time you can’t even explain what feels off.  In this episode I sat down with a women’s wellness expert to talk about what begins to change in perimenopause, why movement becomes such an anchor in this stage and how simple habits like walking, strength work and movement snacks support your body in ways most women never hear about. If you have been feeling out of sync or sensing that your body is asking for something new, this conversation gives you a starting point that feels possible to follow. Dr Mariza Snyder is a best selling author and women’s health advocate who teaches practical habits that help women feel more energized and supported in midlife. She joined us to talk about how small daily choices move you forward in this transition.  What's Discussed: (00:00) When perimenopause begins and why symptoms feel confusing (11:00) How Dr Mariza recognized her own midlife shifts (14:00) How daily movement helps steady mood and energy (19:00) What movement snacks are and why they work so well (22:00) Why weight changes show up even when routines stay the same (30:00) How muscle supports long term freedom in midlife (34:00) The role of community and staying active with others (49:00) How to advocate for yourself in conversations about hormones Thank You to Our Sponsors: Timeline: Get your free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tara LaFerrara: Website: www.taralaferrara.com Instagram: @taralaferrara Youtube: @TaraLaferrara Tiktok: @taralaferrara Check out more from Dr Mariza Snyder: Website: www.drmariza.com Instagram: @drmariza Youtube: @drmarizasnyder Facebook: @drmarizasnyder

Have you ever felt your routine fall apart during the holidays and immediately assumed your progress was slipping? The mix of travel, heavier meals and unpredictable schedules can make your body feel different fast, but those shifts are not the setback your mind tells you they are. In this episode we talk about how your strength responds during chaotic seasons, why momentum matters more than perfect structure and how small anchors like movement snacks, protein and hydration keep you connected to yourself when everything else feels messy. We also break down the body image triggers that tend to show up this time of year. Lighting, angles, outfits and family comments can activate old beliefs quickly, and learning how to pause and reframe those moments helps you stay grounded instead of spiraling. If you want a clearer way to move through holiday chaos with confidence, calm and a lot less fear of starting over, this conversation will meet you right where you are and give you tools you can use immediately. Tune in. What's Discussed: (00:00) Why holiday chaos makes your progress feel fragile (01:37) What your body is truly responding to during this season (05:36) How slowing down can support strength instead of hurting it (06:46) Ways to stay consistent when your schedule falls apart (13:07) How mini lifts and movement snacks protect your momentum (17:11) What holiday food actually does for strength and recovery (18:28) Where holiday body image triggers come from and how to handle them (22:23) How to stay strong without your full routine Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app

Have you ever wondered why certain pains keep coming back no matter how much you stretch, rest or change your workouts? Sometimes the issue isn’t the pain itself, but the way your body is trying to move without enough support. In this episode I sat down with a physiotherapist and rehab coach Tayla Cannon to talk about how strength and stability shift recurring aches, why hip control matters more than people realize, how your core holds you in everyday movement and why loaded mobility often creates more change than stretching alone. If you’ve been dealing with spots that keep acting up or you want to feel more supported when you train, you’ll walk away with things that help right away. It’s grounded and helps you make sense of what’s been happening in your body. Tayla Cannon is the founder of Athletic Rebuild, a virtual approach that helps people move past quick relief and into strength that supports real-life movement. She joined us to talk about what happens when you finally bridge the gap between rehab and training. Tune in. What's Discussed: (00:00) Why pain keeps coming back and what your body might be missing (03:40) How strength changes the way your body handles load (07:15) The role of hip control in back, knee and everyday movement (12:02) What “core support” actually means in real life (18:10) Why stretching alone isn’t changing your pain (22:55) How loaded mobility creates better results than passive work (27:30) Building capacity instead of chasing quick fixes (38:20) The mindset shift that makes rehab feel less overwhelming Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Check out more from Broads: Website: www.broads.app Instagram: @broads.podcast @broads.app Check out more from Tayla Cannon: Website: www.athleticrebuild.net Instagram: @taylacannonphysio

You might be ending the year thinking “this did not go how I hoped.” In this solo episode, I talk about the pressure that comes with the holiday countdown, the noise of everyone’s highlight reels, and the moment you realize your goals didn’t quite match the reality you lived. We break down why not hitting your goals doesn’t mean you failed. More often, it points to the season you were in, what you had the capacity for, and whether the structure around you actually supported the things you were trying to do. I walk you through ten shifts that help you look at your year with more honesty and less self-criticism. We talk about what truly happened this season, how to make your goals fit your actual life, and how to recognize progress that doesn’t show up in photos or personal records. You’ll also hear why perfection can’t be the expectation, why you’re not starting over, and what it looks like to train like the version of yourself you’re becoming instead of waiting for the perfect stretch of time to feel motivated. Are you feeling behind or discouraged as the year wraps up?  This episode is a real conversation to help you step into next season with more steadiness, compassion, and self-trust. Tune in. What's Discussed: (00:55) Why end-of-year pressure and goal season hit so hard (01:25) When your goals don’t match your reality and what that actually says about you (02:58) The 10 shifts that help you make progress and move forward (11:11) How support, structure, and honest guidance stop the endless “start over” cycle (12:09) The perspective you might need right now Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Go to humebody.com and use the code TARA at checkout for up to 50% off. Check out more from Broads:   Website: www.broads.app Instagram: @broads.podcast @broads.app

Ever feel like you’re doing everything right, lifting, eating clean, getting your sleep, but you’re still tired, foggy, and your body just won’t cooperate? Yeah, same. In this episode of BROADS, I sit down with McCall McPherson, thyroid and hormone expert and founder of Modern Thyroid Clinic and Modern Weight Loss, to figure out why so many women feel “off” even when the labs say they’re fine. We talk about what your doctor might be missing, the difference between “normal” and optimal, and how to restore your energy, balance your metabolism, and feel more like yourself again. McCall breaks down the truth about Hashimoto’s, how food and stress play a massive role, and why sometimes the smartest move is to lift less and listen more. We Also Discuss: (03:01) Why “normal” thyroid labs don’t mean you’re fine (14:12) The real difference between hypothyroidism and Hashimoto’s (07:59) How to order and read a full thyroid and hormone panel (29:44) Why HIIT and overtraining can wreck your adrenals (17:18) How food and inflammation are secretly driving fatigue and weight gain (32:13) What microdosing GLP-1s can do beyond weight loss (45:11) Simple ways to support thyroid health through movement, fasting, and stress control Thank You to Our Sponsors: Timeline: Get 20% off of Mitopure Gummies. Just go to timeline.com/TARA, and see what it feels like when your recovery and strength finally click. Black Friday: From November 24th through December 1st, if you apply, do your consult call, and join BroadsCOACH at https://www.broads.app/join you’ll get coaching completely free through the holidays. Your actual contract doesn’t begin until January 1st. Promo ends December 1st. Claim your spot now! HUME: Go to humebody.com and use the code TARA at checkout for up to 50% off. Check out more from Broads: Website: https://www.brhttps://www.broads.app/?utm_source=simplecast&utm_medium=Podcast&utm_campaign=episode_116oads.app/ Instagram: @broads.podcast @broads.app   Check out more from McCall McPherson: Website: www.mccallmcpherson.com Instagram: @mccallmcphersonpa Facebook: @McCallMcPhersonPAC Youtube: @McCallMcPherson Tiktok: @mccallmcpherson

Ever wonder if you’re actually lifting heavy enough or just going through the motions? In this episode of BROADS, I’m joined by my girl Emily (aka ATX Cake Bae and the marketing + ops queen behind Broads) for a raw, unfiltered fitness Q&A. We’re tackling the real questions you send me every week: how to build mind–muscle connection, how to stop second-guessing your workouts, and how to finally feel strong and confident in your body. We talk about what it means to “train smarter, not harder”, how to push through gym anxiety, and why maintenance seasons are actually a sign of progress, not failure.  Emily opens up about her own health and hormone journey, and I share what it felt like stepping back into competition mode at APEX and finding that athlete fire again. If you’ve ever felt like a newbie in the gym, questioned your form mid-set, or battled imposter syndrome under the bar, this one’s for you. We Also Discuss: (00:06) Fitness Q&A with Emily: answering your most-asked training questions, no fluff. (04:40) How Emily’s adapting her training through hormone shifts and stress. (10:32) My APEX recap and the power of community in women’s strength. (15:28) What it actually means to “feel” the muscle you’re training. (19:47) How to plan your workouts, take up space, and move with purpose. (24:50) Progressive Lifting and Overcoming Fear: using RPE, testing your limits, and trusting your strength. (33:57) Embracing Growth and Overcoming Insecurities (41:34) Why showing up, not perfection, builds lasting strength. Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. HUME: Go to humebody.com and use the code TARA at checkout for up to 50% off. Black Friday Deal on Broads: From November 24th through December 1st, if you apply, do your consult call, and join BroadsCOACH at https://www.broads.app/ you’ll get coaching completely free through the holidays. Your actual contract doesn’t begin until January 1st. Promo ends December 1st. Claim your spot now! Check out more from Broads: Website: https://www.broads.app/ Instagram: @broads.podcast @broads.app

Ever wonder why you can lift heavy but still feel stiff and clunky? Why your body feels disconnected even though you're strong on paper? In this episode of BROADS, I'm joined by Katie St. Clair, strength coach and founder of Empowered Performance, to talk about why strength and athleticism are not the same thing and how to train your body to move better, not just lift heavier. We also dive into the most common compensation patterns in women (hip hiking, low back arching), why breathing is the foundation of everything, and Katie's exact five-minute drill that creates more mobility than a 20-minute warmup. Katie St. Clair is a seasoned strength coach, educator, and entrepreneur with over 20 years of experience in the fitness industry. She is the founder of Empowered Performance, a program and academy designed to elevate coaching standards through biomechanics, anatomy, respiration, and creative thinking. We Also Discuss: (06:51) Why women lift heavy but don't feel athletic (09:25) The biggest mistake women make when trying to move like an athlete (10:22) What "ribs over hips" means and why it matters (11:20) The one movement pattern you should fix before adding weight (12:06) What's really going on when you're always sore or tight (16:19) The most common compensation patterns in women (and how to fix them) (23:46) How to rebuild trust in your body after childbirth or injury (36:24) How breathing and core control impact athletic performance (40:17) Katie's core pillars for building strength and athletic ability (55:29) How Katie navigated a male-dominated industry for 25 years   Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours.   Check out more from Broads: Website: https://www.broads.app/ Instagram: @broads.podcast @broads.app Find more from Katie St. Clair: Instagram:  @katie.stclair.fitness Website: https://www.katiestclairfitness.com/empowered-performance-main

Scared to walk into the gym? Convinced everyone's staring at you? Worried you'll look clueless using equipment? Let's be real: the gym can be intimidating as hell. But gym intimidation can't be the reason you skip your workout. You have goals to reach, strength to build, and confidence to build, and you're not going to get there by staying comfortable. Today, I'm giving you 9 ways to overcome gym intimidation so you can walk into any gym feeling strong, confident, and ready to crush your workout. I'm also sharing my free step-by-step guide: How to Get Started in the Gym 101, which walks you through exactly what to do when you walk through those doors. What's Discussed: (01:56) Have a plan before you go (02:52) Focus on yourself (no one is watching you) (03:59) Go during off-peak hours (04:34) Dress for confidence, not Instagram (05:13) People are actually nicer than you think (06:11) Work out with a friend or mentor (06:44) Scope out the gym beforehand (07:55) Warm up in a safe corner (08:56) Try a different gym or start at home Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at https://www.broads.app/gym-starter-guide Your next step starts here: Check out more from Broads: https://www.broads.app/ → Follow along on IG: @broads.podcast | @broads.app

Dating in 2025 feels broken. But what if the problem isn't the apps, your body, or the fact that no one talks to each other anymore. It's just that you're approaching it all wrong? In this episode of BROADS, I'm joined by Talia Koren, host of Dating Intentionally, to talk about why dating apps actually work when you use them strategically and how to approach someone at the gym without making it weird.  We also dive into why modifications matter in dating just like they do in training, and how to maintain your routine when new relationship energy takes over. Talia Koren is a dating expert, podcast host, and founder of Dating Intentionally. After going on 64 first dates in one year using apps and IRL connections, she met her husband on Hinge (he was number 56) and now teaches women how to date strategically and authentically. We Also Discuss: (04:44) The real truth about whether dating apps actually work (05:17) How to know if your profile is working (and what to fix if it's not) (06:27) Why you need 10-15 matches just to get one date (10:09) Which dating app you should actually be using (16:48) Green flags to look for on a first date (19:24) When lifestyle differences become deal-breakers (22:02) What to do when your partner doesn't share your fitness lifestyle (30:09) The harsh reality about what holds people back on dating apps (32:52) Why being muscular is actually an asset in dating (38:22) How to approach someone at the gym (and actually get their number) (46:35) What to do when a new relationship derails your fitness routine Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at https://www.broads.app/gym-starter-guide   Check out more from Broads: Website: https://www.broads.app/ Instagram: @broads.podcast @broads.app   Find more from Talia Koren: Instagram:   @dating.intentionally

Think the number on the scale is the ultimate measure of success? That smaller is always better? That hitting your "goal weight" will finally make you feel confident? You've been sold a lie.  Today, I'm breaking down the 10 things you need to know about body recomposition so you can stop chasing the scale and start building the body you actually want. I'm also diving into why lifting heavy is non-negotiable, how to distribute your protein throughout the day, why carbs fuel your performance instead of making you gain weight, and how recovery creates the results you're chasing in the gym. If you're tired of being smaller but softer, weaker but lighter, or hitting your "goal weight" only to feel disappointed, this is the episode that's going to flip the switch.  What's Discussed: (10:44) Weight loss shrinks you, body recomp reshapes you (16:59) Why fat loss alone backfires every time (20:05) How long recomposition actually takes (and why that's worth it) (22:51) Why muscle is your secret weapon for metabolism and longevity (24:37) Why lifting heavy is non-negotiable for body recomp (26:04) Protein distribution matters just as much as total intake (28:11) Why carbs are your friend, not your enemy (29:47) Recovery creates results (not just more workouts) (31:42) The only two supplements that actually matter (34:23) How to measure progress without obsessing over the scale Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours.Gym Starter Guide: Ready to stop waiting for "someday"? Download the free guide at https://www.broads.app/gym-starter-guide   Your next step starts here: → broads.app → Follow along on IG: @broads.podcast | @broads.app

Think fitness has to be all-or-nothing? That the only way to see results is to grind harder, sweat more, and push through pain?  If you’ve ever felt stuck in the shame cycle of workouts that feel like punishment, this episode is going to flip the script. In this episode, I’m joined by Sadie Lincoln, co-founder and CEO of Barre3, to talk about why the fitness industry has sold women on shame and “no pain, no gain,” and how to replace it with a smarter, more sustainable model. We dive into Sadie’s comfort → brave → fight framework, the truth about modifications as performance tools, and why short movement snacks throughout the day often beat one big sweat session. Sadie also shares how to tune into your body’s sensations to quiet the inner critic, plus her honest take on wearables, recovery, and motivation that actually lasts. If you’re ready to shift from grinding harder to working smarter, this episode will show you how to find strength, confidence, and longevity, in and out of the gym. Sadie Lincoln is the co-founder of Barre3, a global fitness company with over 200 studios and a thriving online platform. With more than 17 years of teaching experience, she’s redefining what results look like for women by combining strength, cardio, and mindfulness into every class. We Also Discuss: (00:46) Why shame sells in fitness, yet never sticks (11:05) The mindset shift that makes workouts feel empowering, not punishing (20:46) How growth really happens, and why community matters more than willpower (25:33) The industry myth women should finally start questioning (38:22) One simple movement practice that can change your entire day (42:20) Why modifications aren’t “less than”, they’re the smarter way to train (46:31) Progression vs. perfection: redefining what success actually looks like Thank You to Our Sponsors: Timeline: 20% off of Mitopure Gummies. Just go to timeline.com/TARA, and see what it feels like when your recovery and strength finally click.   Check out more from Broads: Website: https://www.broads.app/ Instagram: @broads.podcast @broads.app Find more from Sadie Lincoln: Website: https://barre3.com Instagram: @barre3 Instagram: @sadielincoln

This one gets personal. I share my story, growing up praised for performance, losing my athletic identity, spiraling into restriction, bingeing, and running myself into the ground. A coach tells me to lose weight, shame follows, and I chase “smaller” at all costs. The shift starts with one yes: a park workout. From there, I rebuilt myself. HIIT opens the door to movement; strength training changes everything. Lifting teaches me to take up space, eat for fuel, and measure progress by power, not a scale. I define what “enough” means on my terms. In this episode of Broads, I break down how mindset questions create momentum, why one decision beats perfection, and what real progress looks like, and spoiler: It's not what you've been told.  If you feel stuck, this episode is your sign. Freedom is possible. Start with one yes, and watch every other part of your life follow! What's Discussed: (00:04) The moment I finally share my real story: the messy truth behind the highlight reel (14:32) The breaking point: when discipline was really just fear in disguise (20:51) The yes that changed everything (and why it wasn’t about the workout) (28:10) How lifting 250 pounds rewired my brain about worth and confidence (43:56) The one decision that flips everything, from chasing smaller to claiming freedom Thank You to Our Sponsors: Broads: Ready to ditch the BS and start feeling strong in your body? Work 1:1 with a Broads Coach to get custom programming + nutritional guidance to finally reach your goals. Learn more at https://www.broads.app/join Learn more from Broads Website: https://www.broads.app/ Instagram: @broads.podcast @broads.app

Think hybrid training is just for elite athletes or that cardio will kill your gains? Think again. If you've been stuck choosing between being strong OR having good cardio, this episode will change everything. I'm back with Dr. Alyssa Olenick (Doc Lyss), exercise physiologist and hybrid training expert, to break down what hybrid training actually is, why the fitness industry loves to pit strength against cardio, and how you can train for multiple goals without sacrificing your gains. We dive into why most people aren't doing enough cardio to actually interfere with their strength, how to structure your week when you only have 3-4 days to train, and Alyssa's no-nonsense approach to recovery. Plus, we tackle the biggest misconceptions holding people back and why "failure is feedback" might be the mindset shift you need. Dr. Alyssa Olenick is an exercise physiologist with a PhD in Exercise Metabolism and Female Physiology, ultramarathon runner, and hybrid training coach. She's all about evidence-based, no-nonsense training that helps people get stronger AND fitter. If you're ready to stop choosing sides in the cardio vs. strength debate, this episode is for you. What's Discussed: (05:09) What is Hybrid Training and Why It Gets Pushback (14:10) Defining True Cardiovascular Training (23:07) Debunking "Cardio Kills Gains" Myths (32:50) Strength vs Endurance Backgrounds in Hybrid Training (39:51) Genetics and Training Adaptations (48:04) Structuring Training with Limited Time (53:32) Recovery Protocols for Hybrid Athletes (01:10:03) Learning to Listen to Your Body Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours.   Check out more from Broads: Website: https://www.broads.app/ Instagram: @broads.podcast @broads.app Find more from Dr. Alyssa Olenik: Instagram: @doclyssfitness Website: https://doclyssfitness.com/

Let’s be real, if you’ve been training for months and you’re frustrated that nothing’s changing, it’s probably not your workout plan, your supplements, or even how hard you’re pushing.  The truth? It’s consistency. And yeah, I know… not sexy. But it’s the one thing that actually moves the needle. Today I’m breaking down the seven ways you can finally lock in your consistency so you can stop spinning your wheels and actually see results. We’re talking about the real cost of skipping workouts, why consistency matters more than the scale, how to stop waiting on motivation, and why imperfect workouts always beat no workouts. I’m also diving into what it really means to build non-negotiables into your life and how to play the long game instead of chasing 30-day challenges. If you’re tired of starting and stopping, or waiting for the “perfect” time, this is the episode that’s going to flip the switch. Consistency isn’t magic, but once you have it, everything changes: your strength, your body, your confidence. What's Discussed: [00:55] The Hard Truth About Why You’re Not Seeing Results [03:30] The One Thing Everyone Overlooks (That Costs You Progress) [09:15] Why Your Scale Obsession Is Keeping You Stuck [14:40] The Motivation Myth That’s Holding You Back [22:05] What Perfectionism in the Gym Really Steals From You [30:10] The Shift That Separates People Who Quit From People Who Thrive Thank You to Our Sponsors: Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Sign up for Mid-Life BROAD before September 28 to lock in the $99 pre-sale. After that, it jumps to $149. Don’t wait till you’re deep in burnout Googling “WTF is happening to my body” to realize you need this.  Subscribe here!   Your next step starts here: → broads.app → Follow along on IG: @broads.podcast | @broads.app

Ever felt like carbs are the enemy or that protein is the only way to build muscle? You're not alone. If you've been drowning in diet advice or stuck in that “all-or-nothing” mindset, this episode is for you. I sat down with Christina Chu, sports and performance dietitian, to debunk the myths around macronutrients, break down why balance is the key (not extremes), and show you how to fuel your body for strength, muscle gain, and wellness, without the guilt. We get into why carbs are essential for muscle recovery, the truth about protein, and why skipping meals or obsessing over perfect nutrition is just setting you up for burnout. Christina drops some major knowledge on why the “dimmer” approach to nutrition is way more effective than thinking you have to be perfect. Plus, we talk about how to get back on track when life throws you off course. Christina Chu is a nutrition expert, performance coach, and speaker, and she’s all about helping women fuel their bodies for long-term health, strength, and confidence. If you're tired of the quick fixes and want to build a sustainable routine, this episode is a must-listen!   What's Discussed: (00:01) Chat About Strength Training for Women (04:29) Navigating Nutrition and Wellness Choices for Muscle Gain (16:53) The Power of Carbohydrates and Protein for Building Muscle (23:46) Understanding Healthful Carbohydrates and Fiber for Optimal Health (37:26) Protein and Fat Intake Guidelines for Strength and Recovery (46:27) Balanced Macronutrients for Daily Meals and Fitness Goals (57:34) Dining Decision Mystery: Making Healthy Choices for Wellness Thank You to Our Sponsors: Broads: Ready to ditch the BS and start feeling strong in your body? Work 1:1 with a Broads Coach to get custom programming + nutritional guidance to finally reach your goals. Learn more at https://www.broads.app/join FREE Macro Nutrient Guide: Confused about macros? We’ve got you covered! Grab your FREE Macro Nutrient Guide and get clear on how to make the right food choices for your body. 👉 Download the Guide    Check out more from Broads: Website: https://www.broads.app/ Instagram: @broads.podcast @broads.app Find more from Christina Chu: Instagram: @christinaychu Website: https://www.christinaychu.com/

Ever wonder if running more miles is actually helping you, or just beating up your body? In this episode, I’m breaking down the latest running trends, from sprint squads to long-distance track groups, and sharing what actually helps women train smarter and avoid injuries.  I’ll walk you through the biggest red flags I see in workout programs, the most common fat loss myths that need to die already, and why tracking your cycle (plus using wearables) can completely transform your fitness journey. I’m joined by my girl Emily (aka ATX Cake Bae and the marketing/ops queen behind Broads) for a rapid-fire catch up. We also talk about why supplements aren’t the magic fix they’re marketed to be and the truth about six-pack abs and what to focus on if you only have 30 minutes to train. Emily has been part of the Broads team for over two years, and she’s not just behind the scenes, she’s living the programs. Today we are sharing the strategies, mindset shifts, and “green flags” that make training effective, sustainable, and actually fun. What's Discussed: (00:01) Running Trends: Sprint Training vs Long-Distance Workouts for Women (09:30) Fat Loss Myths & Supplements Women Don’t Need (19:02) Workout Program Red Flags: Warmups, Rep Ranges & Rest (28:52) Fitness Myths: Pilates, 30-Minute Training & Smarter Workouts (34:11) Mindset Shifts: Strength Training, Therapy & Self-Improvement Thank You to Our Sponsors: Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.app Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies  to claim yours. Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything. Pre-natal Program: Pregnancy doesn’t mean fragile. Join our Prenatal & Powerful webinar Sept 10 and learn how to train smart and feel badass every step of the way: https://www.broads.app/prenatal-webinar Find more about Broads:   Website: https://www.broads.app/ Instagram: @broads.podcast @broads.app

Think sweating more = better results? Or that lifting will make you “too bulky”? You’re not alone. If you’ve ever felt like your body’s either “too much” or “not enough,” or struggled to balance training for aesthetics with training for strength, this episode is a must-listen. I sat down with Emily Duncan, fitness coach, entrepreneur, and host of EmBody Radio, to talk about what women are really up against when it comes to body image, fitness trends, and self-trust. We unpack why “bulky” is one of the biggest myths in fitness, how to separate discipline from obsession, and why balance is overrated (and harmony is where the real results happen). We also talk about why motivation is never enough on its own, and the systems we can use to stay consistent without burning out. Emily Duncan is a fitness coach, entrepreneur, and podcast host who has been creating online for over 12 years. Starting her journey in competitive bodybuilding, she now helps women move beyond quick fixes and body trends to build lasting strength, confidence, and self-trust. We Also Discuss: 00:00 – Body Image, Ballet to Bodybuilding: Emily’s Evolution 08:09 – Beyond Trends: Redefining Balance and Harmony 17:53 – Why Women Compete (and How to Truly Support Each Other) 22:03 – Strength, Curves, and Owning Your Power 31:37 – Discipline vs. Obsession: Building Resilience That Lasts 39:54 – Coaching That Goes Deeper Than Reps & Macros 46:21 – Motivation Is Overrated: Build Systems That Stick 56:00 – Joy, Self-Care, and Finding Confidence Outside the Gym Thank You to Our Sponsors: Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.app Find more from Tara:   Website: https://www.broads.app/ Instagram: @broads.podcast @broads.app Find more from Emily Duncan: Instagram:  www.instagram.com/em_dunc Instagram:  www.instagram.com/embodyradio

You asked, I answered. I put a question box on Instagram asking for the nutrition myths you keep hearing, and wow… some of them had me laughing, some had me shaking my head, and some absolutely needed to be set straight. So in this BS-free episode, I’m breaking down eight popular nutrition myths and giving you the science (and the sass) so you know exactly what matters for your goals. From eating late at night, to carbs, to creatine, to alcohol, here’s what’s actually true and what you can stop stressing about forever. I also break down the real impact alcohol has on your gains and how to cut through all the nutrition noise flooding your social media. If you’re tired of confusing, conflicting advice and just want clear, BS-free answers you can actually use, this episode gives you the science and the straight talk so you can make decisions that work for your goals. What's Discussed: 00:58 – Is Eating Late at Night Actually Bad for Your Goals? 05:42 – Creatine for Women: Strength, Recovery, and the Bulky Myth 11:36 – Brown Rice vs. White Rice: Digestion, Nutrients, and Performance 16:27 – Calories In vs. Calories Out: The Nuance Behind the Formula 27:41 – Alcohol and Fitness: How It Impacts Gains, Recovery, and Fat Loss Thank You to Our Sponsors: Broads: Ready to ditch the BS and start feeling strong in your body? Work 1:1 with a Broads Coach to get custom programming + nutritional guidance to finally reach your goals. Learn more at https://www.broads.app/join Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies  to claim yours. Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything.  Find more from Tara: Instagram: @taralaferrara @broads.podcast @broads.app Youtube: Tara LaFerrara

You’re not “too sensitive”, you’re dysregulated. And no, a 10-minute meditation won’t fix it. If you’ve ever felt like you’re doing everything right, eating well, training hard, sleeping 8 hours, and still feel anxious, stuck, or like your body’s not responding… this episode is a must-listen. I sat down with Claire Ollila, somatic breathwork facilitator and nervous system mentor, to talk about the missing piece most women aren’t taught when it comes to health, stress, and emotional resilience.  We unpack how stress shows up in sneaky ways, what it really means to regulate your nervous system, and why your default stress response might be sabotaging your progress. Claire breaks down how to use breathwork and tapping as actual tools, not checkboxes, plus the subtle signs your body’s asking for support.  Claire Ollila is a somatic breathwork facilitator and nervous system mentor who helps people break patterns, release stored stress, and create generational healing, starting with their own bodies. Her work blends science-backed tools with intuitive practices. We Also Discuss: (00:04) Why Stress Relief Isn’t Just About “Calming Down” (12:13) You’re Breathing Wrong: Here’s How to Fix It (19:05) The 4 Stress Responses Sabotaging Your Progress (30:09) The Real Reason Stress Is Wrecking Your Workouts (36:47) Tapping: The Weird-Looking Tool That Actually Works (49:56) From Skeptic to Self-Regulated (55:53) Don’t Wait for Rock Bottom to Start Healing Thank You to Our Sponsors: Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.app Momentous: Head to livemomentous.com  and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything. Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Find more from Tara:   Instagram: @taralaferrara @broads.podcast @broads.app Youtube: Tara LaFerrara   Find more from Claire Ollila: Instagram: @claire.ollila Website: https://www.theopeningpath.co/foundations

If I could go back and start my fitness journey all over again? I’d do a lot less spinning my wheels, and a lot more of what actually works. In this Q&A episode, I’m breaking down exactly what I’d do differently if I were starting from scratch today. No fake motivation. No shiny routines. Just the five shifts that would’ve saved me years of burnout, frustration, and wasted energy. We’re talking about why lifting weights (intentionally, not endlessly) would be my day one move, why soreness and sweat mean less than you think, and how protein and walking changed everything for me, but not in the way Instagram makes it seem. I’m also getting into the habits I used to skip that now feel non-negotiable and why I wish I’d stopped treating under-eating like a flex. If you’re in your start-over era, or just tired of doing the most and feeling the least, this one’s for you. What's Discussed:   (00:00) If I could start my fitness journey over…(05:08) Why strength training would be my day one(08:03) The truth about soreness and sweat(13:56) How under-eating held me back(17:33) Walking for recovery, not just rings(20:11) The warm-up I used to skip (and now swear by)(24:14) You don’t need more, you need the right things Thank You to Our Sponsors: Broads: Ready to ditch the BS and start feeling strong in your body? Work 1:1 with a Broads Coach to get custom programming + nutritional guidance to finally reach your goals. Learn more at https://www.broads.app/join Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies  to claim yours. Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything. Find more from Tara:  Website: https://www.taralaferrara.com/ Instagram: @taralaferrara @broads.podcast @broads.app Youtube: Tara LaFerraraTiktok: @taralaferrara

Is walking actually exercise, or are we just lying to ourselves? This simple question has sparked heated debates across social media, but the truth might surprise you—and it could completely change how you approach your fitness journey. In this episode of Broads, I sit down with Alex Allen, a strength training coach who's not afraid to challenge popular fitness trends. We dive into the dangerous myth of motivation and why cycle syncing might be doing more harm than good for women. We also discuss her controversial take on intuitive eating during deficits and the truth about reverse dieting. Alex Allen is a certified trainer and host of the Born to Thrive podcast. She’s coached thousands of women in building strength, repairing their relationship with food, and taking up space, in the gym and in life. We Discuss: 02:58 – Why walking is actually exercise (and why that matters)  09:41 – What reverse dieting actually is and who really needs it  17:16 – Calories in vs calories out (CICO) for beginners  29:17 – Why cycle syncing is problematic and potentially harmful  34:09 – How to actually fix your relationship with food  44:25 – How to love your body while working on it  58:24 – Why motivation is a lie and what to focus on instead Thank You to Our Sponsors: Ready to ditch the BS and start feeling strong in your body? Work 1:1 with a Broads Coach to get custom programming + nutritional guidance to finally reach your goals. Learn more at https://www.broads.app/join Find more from Tara: Website: https://www.taralaferrara.com/ Instagram: @taralaferrara @broads.podcast @broads.app Youtube: Tara LaFerraraTiktok: @taralaferrara Find more from Alex Allen:  Instagram: @thealexallen Born to Thrive Podcast  YouTube: https://www.youtube.com/@AlexAllen

Think Pilates is the secret to a long, lean, sculpted body? Let’s talk about it. In this solo episode, I’m breaking down the Pilates hype, and telling you what’s actually happening behind those viral “Pilates body” transformations. We’re diving into what Pilates is great for, where it falls short, and why it might not be doing what you think it’s doing. No hate, no fluff, just a real conversation about how to train smarter, not trendier. I’m also unpacking the difference between movement that feels good and movement that changes your body, how genetics and restrictive eating sneak into the Pilates glow-up, what “lifting heavy” really means, and why strength training is the foundation that actually gets you results. Whether you’re a Pilates girlie, a gym baddie, or somewhere in between, this episode will help you get clear on what your body really needs, and how to stop chasing aesthetics that aren’t rooted in reality. Let’s get into it. I Also Talk About: (00:00) Is Pilates actually effective? (05:52) What’s behind the “Pilates body” glow-up (10:13) Why Pilates won’t change your body alone (16:51) How to combine Pilates with lifting (26:05) Final verdict: Do both—but do this first Thank You to Our Sponsors: Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything. Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours.  Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today  at broads.app    Find more from Tara:   Website: https://www.taralaferrara.com/ Instagram: @taralaferrara @broads.podcast @broads.app Youtube: Tara LaFerrara Tiktok: @taralaferrara

Why are women constantly misdiagnosed and dismissed when they bring up perimenopausal symptoms to their doctors? The answer might shock you—and it's costing women their quality of life and long-term health. In this episode of Broads, I talk with Dr. Amy Killen about the massive education gap in women's hormone health, why the medical establishment got scared of HRT in 2002, and what the latest research actually shows about hormone replacement therapy. We dive deep into the difference between bioidentical and synthetic hormones, the supplements that actually matter for aging women, and why every woman deserves a conversation about hormone optimization. Dr. Amy Killen is a board-certified emergency physician who transitioned into hormone optimization and regenerative medicine after experiencing her own health challenges. She's the founder of HopBox supplements, co-founder of Reputable Health, and is dedicated to educating women about hormone health that most doctors never learned in medical school. We Also Discuss: 05:27 – What are the biggest misconceptions when it comes to women's health?  07:03 – Why women are constantly misdiagnosed or dismissed by doctors  08:37 – The 2002 Women's Health Initiative study that changed everything  12:09 – Are doctors getting perimenopause/menopause education now?  14:36 – Why "that's just part of getting older" is a harmful narrative  15:41 – How to find doctors with hormone knowledge  17:27 – What is HRT and hormone replacement therapy?  18:18 – Why women might want to consider hormone replacement  19:42 – How hormones are preventative for chronic diseases  21:08 – How to know if symptoms are perimenopause vs other issues  23:06 – What tests to ask for and where to get them  24:44 – Addressing fears about HRT and breast cancer  28:06 – When is the right time to start HRT?  29:14 – Do you have to take hormones forever?  40:31 – Finding your perfect hormone "cocktail"  45:00 – Supplements: what women actually need as they age  54:58 – Why women should take creatine  57:40 – How to figure out if a supplement is actually working Thank You to Our Sponsors: Broads: Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.app Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything. Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Find more from Tara:   Website: https://www.taralaferrara.com/ Instagram: @taralaferrara @broads.podcast @broads.app Youtube: Tara LaFerrara Tiktok: @taralaferrara Find more from Dr. Amy Killen:  Website: https://hopbox.life/ Instagram: @dr.amybkillen

This episode is different. It’s not about lifting heavier, chasing goals, or even finding motivation. It’s about grief—deep, human, life-altering grief. A few weeks ago, I lost my mom unexpectedly. And in the middle of everything I’m feeling, I knew I wanted to sit down and share this… because we don’t talk about grief enough. We avoid it. We dance around it. But it’s one of the few things that every single one of us will experience. In this solo episode, I open up about the moment I got the call that changed everything, the complicated and very real relationship I had with my mom, and the invisible weight of grief—what it feels like to move through the world while carrying something no one else can see. I talk about the things I wish I said, the things I’ll never get to say, and what has actually helped me feel supported in this early, disorienting stage of loss. This episode is raw, emotional, and honest. I recorded it not because I have answers, but because I needed to give grief a voice—and maybe help someone else feel less alone in theirs. If you’re grieving… I’m with you.And if you’re not, I hope this helps you show up for someone who is. Take care of your heart.I’m taking care of mine, too. I Also Discuss: (00:02) A tribute to my mom (06:30) Sitting with grief and unexpected loss(19:22) What support looks like in the thick of it (29:37) Grief, remembrance, and how we show we care (32:47) learning to carry the ache—and keep going Find more from Tara:  Website: https://www.taralaferrara.com/ Instagram: @taralaferrara @broads.podcast @broads.app Youtube: Tara LaFerraraTiktok: @taralaferrara

You're not optimizing your health because you're starting in the wrong place. No, not because you need more supplements or fancier gadgets, but because you're ignoring the foundation that everything else builds on—your feet and connection to the earth. In this episode of Broads, I talk with Josh Holland, biohacker and elite trainer, about why barefoot training isn't just a trend, what grounding actually does for inflammation, and how to biohack without breaking the bank. We dive deep into methylene blue, why comfort is your enemy, the real basics of longevity, and how to tell if you're ready to run or just setting yourself up for injury. Joshua Holland is a fitness trainer and holistic health coach known for his innovative approach to health optimization. He works with elite professionals, is the global ambassador for Technogym, and leads a team of elite trainers at System Fit in New York City. We Also Discuss: 06:35 – Why your feet are the foundation of everything (and you're screwing them up) 10:08 – How to ease into barefoot training without destroying your calves 16:08 – The real transition strategy for barefoot running 24:01 – What is biohacking? (Spoiler: you're already doing it) 28:09 – Blue light glasses and why your screens are sabotaging your sleep 35:08 – What grounding actually is and why inflammation is killing you 41:11 – How old do you want to live? (His answer might surprise you) 45:01 – Do biohackers struggle to connect with "normal" people? 51:06 – Why running is just a series of one-foot hops 58:22 – Strength training: why calisthenics beats the gym 01:06:00 – The one thing beginners should focus on first 01:07:22 – Post-meal walks: the easiest biohack you're not doing 01:09:27 – Building real community vs. Instagram fitness culture Thank You to Our Sponsors: Broads: Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.app Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything. Find more from Tara:   Website: https://www.taralaferrara.com/ Instagram: @taralaferrara @broads.podcast @broads.app Youtube: Tara LaFerrara Tiktok: @taralaferrara Find more from Josh Holland:  Website: https://joshuajholland.com/ Instagram: @joshuajholland

You’re not losing fat because you’re doing it wrong. No, not because you’re lazy or lack willpower, but because the advice you’ve been fed is outdated, oversimplified, and straight-up wrong. Calorie deficits, cortisol fear, and overtraining? We’re done with that. That’s why I sat down with Dr. Spencer Nadolsky, board-certified obesity specialist and hormone expert, to break down what’s actually going on when fat loss stalls. We talk about GLP-1 medications, metabolic adaptation, willpower myths, and how to lose fat without losing your mind (or your muscle). Whether you're in a plateau, navigating perimenopause, or just sick of guessing—this episode gives you the science, the strategy, and the mindset shifts that actually work. Dr. Spencer Nadolsky is a board-certified obesity specialist, former NCAA wrestler, and medical director at Sequence. He’s known for translating complex medical topics into clear, actionable advice that actually helps you change your body, and your mindset. We Also Discuss: 00:44 – The real reason your body’s holding onto weight 16:32 – What these meds are doing to your cravings and brain 26:04 – Muscle loss on weight loss meds? Here’s the truth 38:30 – Why the same med works for your friend but not you 44:25 – Can you lose fat and build muscle at the same time? 52:24 – Willpower isn’t your problem—this is 01:00:04 – Still judging weight loss meds? You might be missing the point Thank You to Our Sponsors: Broads: Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.app Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.com Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything. Find more from Dr. Spencer Nadolsky:  Website: https://drspencer.com/ Instagram:  https://www.instagram.com/drnadolsky/ Find more from Tara:   Website: https://www.taralaferrara.com/ Instagram: @taralaferrara @broads.podcast @broads.app Youtube:  Tara LaFerrara Tiktok:  @taralaferrara

Feel like you're lifting heavy but still not getting stronger? You might be missing the real markers of strength—and Angela Gargano (former D1 gymnast and 4x American Ninja Warrior) joined me to set the record straight. We’re talking about the biggest misconceptions women have about strength training, how to train through your cycle without burning out, and why confidence in the gym translates to confidence everywhere else. Angela also shares her personal story of injury and recovery—and how it changed her entire approach to fitness. Whether you’re working on your first pull-up or just trying to feel more powerful in your body, this episode will fire you up with tools, mindset shifts, and no-BS advice that actually works. Angela Gargano is a 4x American Ninja Warrior, former D1 gymnast, and certified strength coach. She’s also the founder of Strong Feels Good and a leading expert in helping women conquer their first pull-up. We Also Discuss: 03:22 – Why Angela stopped chasing aesthetics and started chasing real strength 09:47 – What American Ninja Warrior taught her about confidence (and failure) 17:05 – The pull-up mindset shift every woman needs to hear 21:33 – The truth about upper body strength most women don’t know 26:42 – How to train pull-ups if you can’t do any yet 33:18 – Grip strength hacks that actually work 44:11 – Why women hold back in the gym—and how to stop Thank You to Our Sponsors: BROADS: The smart strength training app for women. Home and gym workouts built for progress (not burnout). Try it free at broads.app and use code PODCAST for 20% off your first month. Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.com Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything. Find more from Tara:   Website: https://www.taralaferrara.com/ Instagram: @taralaferrara @broads.podcast @broads.app Youtube: Tara LaFerrara Tiktok: @taralaferrara Find more from Angela Gargano Website: https://www.angela-gargano.com/ Instagram: @angela_gargano Pull-Up Revolution: https://www.pulluprevolution.com/

Ever wonder if you’re actually overtraining… or just being dramatic? Or if your protein goals are realistic—or completely made up? In this solo episode, I’m answering all the juicy questions you sent in—and I’m not holding back. We’re talking sore muscles, toe yoga (yes, really), my real-life workout split, how I handle cardio, and what to do when your period disappears but you still want to build muscle. No fluff. Just real talk. I’m also breaking down overtraining symptoms that most people ignore, how I approach strength training in my 30s (and why I’m not chasing PRs right now), tips for getting in more protein without gagging on dry-ass chicken, the truth about body recomposition and irregular cycles, and why I give a shit about ankle mobility and barefoot shoes. Whether you’re trying to lift heavier, feel better in your body, or just not feel wrecked after every workout, this one’s packed with reminders, mindset shifts, and practical stuff you can try this week. Because training should support your life, not drain the hell out of you. Let’s get into it. I Also Discuss: (00:01) Q&A Kickoff: Overtraining, Progress Plateaus & Real Talk (09:57) Muscle Gains, Protein Tips & Why You Might Feel Nauseous Lifting (13:35) Body Recomp 101: Can You Lose Fat & Gain Muscle at the Same Time? (19:59) Foot Health Is Sexy: Toe Yoga, Ankle Mobility & Why It Matters (27:43) Community, Confidence & Taking Up Space Together Thank You to Our Sponsors: Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today  at broads.app    Momentous: Ready to try supplements based on actual science instead of marketing bullshit? Head to livemomentous.com and use code TARA for up to 35% off your first order. Find more from Tara:   Website: https://www.taralaferrara.com/ Instagram: @taralaferrara @broads.podcast @broads.app Youtube: Tara LaFerrara Tiktok: @taralaferrara

Ever feel disconnected from your partner… but not sure how to fix it? You’re not alone. Between mismatched desire, mental load, body image struggles, and awkward communication, intimacy often becomes one more thing on your to-do list, instead of a source of connection. In this episode, I’m joined by Vanessa and Xander Marin—licensed sex therapist and bestselling author duo behind Sex Talks and the Pillow Talks podcast. We’re breaking down the silent issues that show up in long-term relationships and how to reconnect (without relying on spontaneous desire or unrealistic expectations). We’re talking about what’s actually behind low libido (hint: it’s not just hormones or sex drive), how to reduce the mental load so you can feel more connected, and why “scheduled sex” isn’t boring, it’s powerful.  Vanessa Marin is a licensed sex therapist with 20+ years of experience and Xander Marin is her husband, co-author, and brings the real-life partner perspective that makes these conversations feel refreshingly honest, relatable, and actionable. We Also Discuss: 08:26 – Why we need to talk about sex way more openly 13:44 – The 5 conversations every couple should have about sex 18:32 – The truth about “how often” you should be having sex 26:23 – Why desire doesn’t just happen—and what to focus on instead 32:42 – How mental load kills intimacy (and what to do about it) 40:00 – The surprising link between body image and your sex life 47:12 – What the “bristle reaction” is—and how to fix it 54:04 – The most underrated forms of foreplay (hint: it’s not lingerie) Thank You to Our Sponsors: Broads: Broads gives you structured, progressive training and a powerhouse community to keep you strong, consistent, and unstoppable. Join today at broads.app and use code PODCAST for 20% off your first month! Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.com Find more from Tara:   Website: https://www.taralaferrara.com/ Instagram: @taralaferrara @broads.podcast @broads.app Youtube: Tara LaFerrara Tiktok: @taralaferrara Find more from Instagram: @vanessaandxander Website: https://vmtherapy.com/ Youtube: @vanessaandxander Podcast:  Pillow Talks

Ever feel like you should have it all figured out by now—but you secretly don’t? Same. In this episode, I’m celebrating 36 trips around the sun by sharing 36 lessons that have changed how I train, how I show up, and how I treat myself (inside and out). We’re talking about the pressure to shrink yourself and be “less,” why discipline beats motivation every time, and how lifting weights transformed my confidence way more than chasing aesthetics ever did. I also get into the messy stuff: setting boundaries, choosing rest, and learning to love your body before it hits your “goal.” If you’ve ever felt stuck, behind, or like everyone else has life figured out—this episode is your permission slip to evolve, to expand, and to take up space at any age. Because aging isn’t the end of anything. It’s the beginning of becoming who you really are. I Also Discuss: (01:00) – Why turning 36 feels weird and exciting (05:14) – Shrinking yourself doesn’t keep you safe (11:12) – Your body is not your resume (16:13) – Rest is productive—period (22:45) – Lifting weights changed everything Thank You to Our Sponsors: Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today  at https://www.broads.app/application   Find more from Tara:  Website: https://www.taralaferrara.com/ Instagram: @taralaferrara @broads.podcast @broads.app Youtube: Tara LaFerraraTiktok: @taralaferrara