Motivated With Meg

What if your 10-year-old self and your 80-year-old self could give you advice about how to move your body today? In this final episode of the exercise experiment, we explore how honoring both your past and future self can transform your relationship with movement. It’s a perspective shift that’s not just inspiring, but also deeply grounding. Topics Covered What your 10-year-old self might want to tell you about exercise Why your 80-year-old self cares about what you’re doing now Letting go of guilt and embracing sustainable movement habits How to reframe fitness goals with long-term self-care in mind The importance of curiosity and compassion in your wellness journey Connect with Meaghan Click here to listen wherever you listen to podcasts: https://pod.link/1776913379 Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/motivated-with-meg/id1776913379 Listen on Spotify: https://open.spotify.com/show/4dqqjwsmm3WfeQh8uBUe3r Subscribe on YouTube: https://www.youtube.com/playlist?list=PL62IXb2PKADYc3g7Ehj5793bczeanFm-p  P.S. Love this episode? Let me know 🙏🏻💬 Please rate the podcast on Spotify or Apple Podcasts. Your feedback helps shape future episodes and is very much appreciated!

“Did you know your body physically responds to a mental image?” Do you ever find yourself dreading a workout or walk before you’ve even started? That negative self-talk—that moment when you imagine the struggle before you even move—is a perfect example of your mind-body connection at work. In this episode, I explore how your mindset can shape your physical experience, for better or worse. I’ll walk you through a quick visualization exercise that proves just how powerful your imagination is—and how you can use that power to create ease instead of tension. You’ll learn how shifting your inner dialogue before movement can help you feel more connected, empowered, and motivated. This isn’t about forcing positivity or pushing through pain. It’s about using curiosity and intention to make your movement habits something that feels doable, emotionally and physically. 🎧 Tune in now and try this week’s experiment to soften your mindset and strengthen your connection to your body.   Topics Covered How your imagination impacts your body through the mind-body connection What negative self-talk does to your breath, muscles, and motivation How to use mental imagery to feel more empowered during exercise How movement can feel better when it starts from connection, not correction This week’s 30-second experiment to reset your mindset before movement Resources: Mind-Body Connection Is Built Into the Brain Connect with Meaghan Click here to listen wherever you listen to podcasts: https://pod.link/1776913379 Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/motivated-with-meg/id1776913379 Listen on Spotify: https://open.spotify.com/show/4dqqjwsmm3WfeQh8uBUe3r Subscribe on YouTube: https://www.youtube.com/playlist?list=PL62IXb2PKADYc3g7Ehj5793bczeanFm-p    P.S. Love this episode? Let me know 🙏🏻💬 Please rate the podcast on Spotify or Apple Podcasts. Your feedback helps shape future episodes and is very much appreciated!

“You don't need to use fear to stay motivated as you let go of the diet mentality around fitness or ease back in after an injury.” “Movement is easy. Our bodies were made to move. We make it harder by overthinking it and giving ourselves deadlines.” You took a break from working out…and now you’re feeling stuck.  Should you push through, start over, or wait until you “feel ready”? 🤔 In this episode, I talk about the mental spiral that can follow a setback, especially if you’re used to the hustle culture approach to fitness. I share my own journey of unlearning pressure-filled timelines and how to come back to movement with less fear and more self-trust. We’ll discuss how to transition from fear-based motivation to curiosity, and why rest isn’t a sign of failure, but rather a natural part of the cycle. If you’ve ever felt guilty for slowing down or afraid of “losing progress,” this one’s for you. Topics Covered Introduction to setbacks and movement breaks The pressure to push through injuries and overtrain How hustle culture affects our approach to rest Letting go of deadlines and fear-based motivation Quick-fix goals vs. sustainable habits What happens after the “event” you trained for ends Why rest is part of the cycle Affirmations and mantras to reframe your mindset Your weekly experiment Connect with Meaghan Click here to listen wherever you listen to podcasts: https://pod.link/1776913379 Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/motivated-with-meg/id1776913379 Listen on Spotify: https://open.spotify.com/show/4dqqjwsmm3WfeQh8uBUe3r Subscribe on YouTube: https://www.youtube.com/playlist?list=PL62IXb2PKADYc3g7Ehj5793bczeanFm-p  P.S. Love this episode? Let me know 🙏🏻💬 Please rate the podcast on Spotify or Apple Podcasts. Your feedback helps shape future episodes and is very much appreciated!

Working out alone can feel like a chore. You know moving your body feels good, but sometimes it’s easier to skip it when no one’s holding you accountable. Accountability can be the byproduct of social connection.  In this episode, I’m sharing why adding a little social connection to your movement might be the secret sauce to making it stick. Whether it’s a workout buddy, a yoga class, a running club, or a hiking group, community can bring more motivation, joy, and consistency to how you move. I also share some ideas on how to find or build your own movement community—even if you’re not a “group fitness person.” Tune in now and start turning movement into something you want to show up for, not just another box to check. Topics Covered My personal experience with group classes Why working out with others boosts consistency What clients really paid me for as a personal trainer Science behind social movement benefits My experience hosting yoga hikes Why feeling safe impacts your willingness to show up Ideas to find your own movement community Your experiment for the week Resources: Meetup.com – This is for finding local hiking or fitness groups. Yoga Hikes  Local Fitness Groups – women-only gyms, yoga studios, walking clubs, etc Connect with Meaghan Click here to listen wherever you listen to podcasts: https://pod.link/1776913379 Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/motivated-with-meg/id1776913379 Listen on Spotify: https://open.spotify.com/show/4dqqjwsmm3WfeQh8uBUe3r Subscribe on YouTube: https://www.youtube.com/playlist?list=PL62IXb2PKADYc3g7Ehj5793bczeanFm-p  P.S. Love this episode? Let me know 🙏🏻💬 Please rate the podcast on Spotify or Apple Podcasts. Your feedback helps shape future episodes and is very much appreciated!

“You can want change. You can train and grow. But you don’t need to mentally bully yourself the entire way there.”   Have you ever caught yourself comparing your body to someone else’s—at the gym, on Instagram, or even from memories and pictures? It’s hard to enjoy movement when it’s rooted in shame. In today’s episode, I’m opening up about the connection between body image and joyful movement—because let’s be real, when we hate our bodies, it’s a lot harder to move them with love. This is your reminder that you don’t have to look like anyone else to be successful in life. 🙂 Topics Covered How negative body image makes joyful movement harder The difference between healthy inspiration and toxic comparison How diet culture and social media distort body perception My personal story about working out from a place of body shame Learning to spot when comparison leads to self-bullying Why you don’t need to change your body to be worthy of love A 3-part weekly experiment to help improve your body image and reclaim movement joy Resources Mentioned PlanNet Plant ID app Take a Walk with Me! https://www.youtube.com/watch?v=aRtE03UBHJA    Connect with Meaghan Click here to listen wherever you listen to podcasts: https://pod.link/1776913379 Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/motivated-with-meg/id1776913379 Listen on Spotify: https://open.spotify.com/show/4dqqjwsmm3WfeQh8uBUe3r Subscribe on YouTube: https://www.youtube.com/playlist?list=PL62IXb2PKADYc3g7Ehj5793bczeanFm-p    P.S. Love this episode? Let me know 🙏🏻💬 Please rate the podcast on Spotify or Apple Podcasts. Your feedback helps shape future episodes and is very much appreciated!

“Mindful movement turns exercise into a conversation, not a demand.” Have you ever finished a workout and realized you barely paid attention to what your body was doing?? Like your mind was racing through a to-do list while your body went through the motions? In this episode of The Exercise Experiment, we’re slowing things down and tuning in. Mindful movement isn’t just about being present. It’s about listening to your body and respecting what you hear. Whether it’s pushing a little harder when you have energy or permitting yourself to rest when you need it, mindful movement is a game-changer for building a sustainable and joyful relationship with exercise. If you're tired of pushing through pain, feeling disconnected, or just treating workouts like another box to check, this episode is your invitation to move differently.                                                                    Topics Covered Mindless workouts vs. mindful connection What is mindful movement really about? When pushing through pain backfires How I learned mindful movement through hiking Respecting your body’s signals Knowing when to push vs. when to rest Why mindful movement is smart training Your weekly experiment Connect with Meaghan Click here to listen wherever you listen to podcasts: https://pod.link/1776913379 Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/motivated-with-meg/id1776913379 Listen on Spotify: https://open.spotify.com/show/4dqqjwsmm3WfeQh8uBUe3r Subscribe on YouTube: https://www.youtube.com/playlist?list=PL62IXb2PKADYc3g7Ehj5793bczeanFm-p  P.S. Love this episode? Let me know 🙏🏻💬 Please rate the podcast on Spotify or Apple Podcasts. Your feedback helps shape future episodes and is very much appreciated!

“When numbers start to dictate your mood or worth, it might be time to reevaluate your tracking habits.” Do you really need to track everything? In this episode of The Exercise Experiment, I speak about the world of fitness trackers, apps, and metrics, and explore the impact they can have on our mindset. I’ve been that person who logged every calorie, every step, every workout. But at some point, I had to ask: Is this helping me or just adding pressure? If you’ve ever felt like the numbers are running the show and dictating your happiness, this one’s for you. Let’s talk about tracking with intention, not obsession. I’ll share the few things I still track (like sleep, hydration, and my menstrual cycle), and how to know when it’s time to take a step back and reassess if tracking is helping or hindering for you. Topics Covered: Welcome back to The Exercise Experiment Tracking: supportive or stressful? My early obsession with tracking everything Why intention matters more than data When tracking is helpful When tracking becomes toxic What I choose to track now (and why) Your weekly experiment Resources Mentioned: 5-Minute Ab Workout: https://www.youtube.com/watch?v=z3VrsyciCWk Dr. Stacy Sims (on weightlifting around your menstrual cycle) Connect with Meaghan Click here to listen wherever you listen to podcasts: https://pod.link/1776913379 Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/motivated-with-meg/id1776913379 Listen on Spotify: https://open.spotify.com/show/4dqqjwsmm3WfeQh8uBUe3r Subscribe on YouTube: https://www.youtube.com/playlist?list=PL62IXb2PKADYc3g7Ehj5793bczeanFm-p    P.S. Love this episode? Let me know 🙏🏻💬 Please rate the podcast on Spotify or Apple Podcasts. Your feedback helps shape future episodes and is very much appreciated!

“If I don't have a full hour, what's the point of doing my workout?” Oh, the lies I chose to believe. 😅 Old me used to think that exercising wasn't worth it if I couldn’t commit to 60 minutes. In this episode, we will challenge that belief.  We’ll explore how breaking free from the all-or-nothing mindset can lead to a more flexible, enjoyable approach to exercise. Whether you're squeezing in a quick stretch, a brisk walk, or a brief bike ride after a long day, every minute counts toward nurturing your body and mind. Key Points: Challenge the 60-minute workout myth and embrace shorter, more attainable bouts of movement. Understand that consistent, smaller movements can shift your mood and energy without overwhelming your day. Explore the benefits of integrating quick movement breaks into a busy routine, especially when work and other obligations stack up. Discover how being flexible with your movement routine can create more freedom for movement and downtime. Resources: https://www.youtube.com/watch?v=U04GtwnIJO8  Connect with Meaghan: Follow me on YouTube! https://www.youtube.com/@motivatedwithmeg  Click here to listen wherever you listen to podcasts: https://pod.link/1776913379 Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/motivated-with-meg/id1776913379  Listen on Spotify: https://open.spotify.com/show/4dqqjwsmm3WfeQh8uBUe3r  Listen on YouTube: https://www.youtube.com/playlist?list=PL62IXb2PKADYc3g7Ehj5793bczeanFm-p  P.S. Love this episode? Let me know 🙏🏻💬 Please rate the podcast on Spotify or Apple Podcasts. Your feedback helps shape future episodes and is very much appreciated!  

Do you ever miss the days when movement was just… fun? Before workouts had rules and goals, there was skipping down sidewalks, dancing in the living room, or running to race your friend. In this episode of Motivated with Meg, our goal is to bring that spirit back. Let’s shift the focus from "have to" to "want to & enjoying it." Together, we’ll explore what it’s like to move your body in a way that feels joyful, playful, and free from pressure. Whether it’s dancing in your kitchen or walking with a friend, this week is all about experimenting with movement that makes you feel alive, not boxed in. We'll reflect on: How childhood play can inspire your current movement habits Why fun matters more than fitness trackers Creative ways to experiment beyond the gym What happens when you let go of expectations and just move for you 💡 Your Experiment for the Week: Try one form of movement that feels fun, not forced, and notice how your body and mindset respond. Then, if you're up for it, share what came up for you! Your body was built to move, and you deserve to enjoy it.   Topics Covered Remember your childhood: moving naturally for joy Fun over obligation Experiment beyond the gym 🏃‍♀️‍➡️🤾‍♀️⛹️🕺🚶‍♀️‍➡️ Reflect and share: how does movement without pressure feel? Your experiment for the week 🙂 Resources: Desk Stretches Video Articles on mindful and playful movement  Article on the benefits of unstructured exercise. Connect with Meaghan Follow @motivatedwithmegpodcast Follow @meaghanmcelroen   Click here to listen wherever you listen to podcasts: https://pod.link/1776913379 Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/motivated-with-meg/id1776913379 Listen on Spotify: https://open.spotify.com/show/4dqqjwsmm3WfeQh8uBUe3r Listen on YouTube: https://www.youtube.com/playlist?list=PL62IXb2PKADYc3g7Ehj5793bczeanFm-p  P.S. Love this episode? Let me know 🙏🏻💬 Please rate the podcast on Spotify or Apple Podcasts. Your feedback helps shape future episodes and is very much appreciated!

“Movement isn’t about punishment—it’s about celebrating what your body can do right now.” Ever feel like your workout is just another chore on your list? Like it’s something you "have to" do, so you can “earn” your food or “fix” your body? In this first episode of Season 2, I invite you to experiment with redefining what exercises and movement mean to you.  If you're ready to break free from exercise guilt and embrace movement as a gift 🎁, this episode is your starting point for a more vibrant, balanced life. 🙂 Topics Covered Welcome to The Exercise Experiment! 🎉 Redefining movement as self-care  Overcoming exercise guilt Exploring new forms of movement My insights on experimenting with movement Benefits of trying new workouts Your exercise experiment for the week Resources: Morning Stretch Video Article: Prolonged sitting can sabotage health Article: Mindful movement  Article: Insights on movement as medicine Connect with Meaghan Follow @motivatedwithmegpodcast Follow @meaghanmcelroen Click here to listen wherever you listen to podcasts: https://pod.link/1776913379 Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/motivated-with-meg/id1776913379 Listen on Spotify: https://open.spotify.com/show/4dqqjwsmm3WfeQh8uBUe3r Listen on YouTube: https://www.youtube.com/playlist?list=PL62IXb2PKADYc3g7Ehj5793bczeanFm-p    P.S. Love this episode? Let me know 🙏🏻💬 Please rate the podcast on Spotify or Apple Podcasts. Your feedback helps shape future episodes and is very much appreciated!

In this special Valentine’s Day bonus episode, I get real about how diet mentality can steal your joy and block the love you deserve—especially self-love. I share five powerful tips to help you break free from guilt, embrace mindful eating, and celebrate every aspect of who you are. From savoring that piece of chocolate without shame to moving your body as an act of self-care, this episode is your invitation to rediscover the transformative power of self-love and body positivity.  A message from Meg: Hey there, and Happy Valentine’s Day! Whether today is about romance, friendship, or simply showing yourself some love, I want you to know—you are already enough, just as you are. Diet culture loves to sneak in and tell us we need to ‘earn’ joy, but that couldn’t be further from the truth. You deserve to enjoy, savor, and celebrate today without guilt. So here’s my Valentine to you: permission to love yourself fully, unapologetically, and in the body you have right now. Sending you all the self-love vibes today and always! XO - Meaghan   Topics Covered 00:00:00-00:00:57 Reflecting on Valentine’s Day 00:00:59-00:02:58 Tip #1 00:02:58-00:03:53 Tip #2 00:03:54-00:05:21 Tip #3 00:05:22-00:06:48 Tip #4 00:06:48-00:08:41 Tip #5 00:08:41-00:09:14 Final Thoughts Resources: Tip#1  Tip #2 & #3  Tip #4 Tip #5 Connect with Meaghan Follow @motivatedwithmegpodcast Follow @meaghanmcelroen   Click here to listen wherever you listen to podcasts:https://pod.link/1776913379 Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/motivated-with-meg/id1776913379 Listen on Spotify: https://open.spotify.com/show/4dqqjwsmm3WfeQh8uBUe3r Listen on YouTube: https://www.youtube.com/playlist?list=PL62IXb2PKADYc3g7Ehj5793bczeanFm-p  P.S. Love this episode? Let me know 🙏🏻💬 Please rate the podcast on Spotify or Apple Podcasts. Your feedback helps shape future episodes and is very much appreciated!

Ever feel like you're on empty by the middle of the day, sluggish and ready for a nap? Or like your mood is all over the place, and you can’t figure out why? It’s easy to blame stress or not getting enough sleep, but what if it’s actually about what (or how much) you’re eating? 🤔 What if giving your body nutrient-dense foods (and eating enough of them) could change how you feel every single day?  In this final episode of The Eating Experiment, we’re diving into how nutrition isn’t just about eating-it’s about feeling good in your skin, having steady energy, and even boosting your mood. I’ll share the story of a client who stopped skipping meals, started fueling her body, and saw her energy and mindset completely shift—and how you can do it too. 🙂  If you’re ready to stop overthinking food and start listening to what your body really needs, tune in! P.S. Love this episode? Let me know 🙏🏻💬 Please rate the podcast on Spotify or Apple Podcasts. Your feedback helps shape future episodes and is very much appreciated! Topics Covered Reflecting on the Eating Experiment: lessons from the season A client’s journey: fueling her body with mindful nutrition and intention How nutrition impacts mood, recovery, and overall health Simplifying nutrition Resources for diving deeper into nutrition and self-care Your final experiment of the season Season 2: The Movement Experiment! Final reflections Resources: Join the waitlist for the Motivated with Meg group   Huberman Lab - A podcast and resource by Andrew Huberman, focused on health, science, and wellness. Explore Huberman Lab Dr. Stacey Sims - Researcher and expert on female physiology, nutrition, and exercise. Learn more about Dr. Stacey Sims   To connect with registered dieticians, send me a DM! Connect with Meaghan Follow @motivatedwithmegpodcast Follow @meaghanmcelroen   Click here to listen wherever you listen to podcasts: https://pod.link/1776913379 Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/motivated-with-meg/id1776913379 Listen on Spotify: https://open.spotify.com/show/4dqqjwsmm3WfeQh8uBUe3r Listen on YouTube: https://www.youtube.com/playlist?list=PL62IXb2PKADYc3g7Ehj5793bczeanFm-p  

Does eating out with friends or family ever feel overwhelming? Whether you fear someone will comment on your body, feel pressure to join in on drinks and dessert or worry about what others might think of your food choices, it can be tough to enjoy these moments. But what if you could attend social gatherings with peace instead of pressure? This week on Motivated with Meg, we’re exploring how to reframe social eating, stop overthinking others’ opinions, and honor your needs. From navigating family gatherings to choosing what feels good for you at happy hour, this episode will help you let go of guilt and find freedom in your choices. Topics Covered Why social eating feels so stressful for so many of us How past experiences with comments about my body or eating habits shaped my worries The emotional roller coaster of “being good” at events and why it often leads to overindulging How to decline food or drinks gracefully without guilt or over-explaining The importance of showing up for yourself, not for others’ comfort Your weekly experiment! Resources: Intuitive Eating by Evelyn Tribole and Elyse Resch – A resource on breaking free from food rules and judgment. NEDA (National Eating Disorders Association) – For support with body image concerns and eating habits. Connect with Meaghan Follow @motivatedwithmegpodcast Follow @meaghanmcelroen

Does the number on the scale control how you feel about yourself? Do you let it decide what or how much you eat, the amount of cardio you’ll do or even how you see your own worth? For years, I let the scale dictate my choices and emotions—but luckily I learned to let that habit go. 🙂 Welcome back to Motivated with Meg! Today, we’re exploring how to break free from the scale’s hold, why weight fluctuations are normal, and how to embrace gentle nutrition. If you’re ready to step off the emotional rollercoaster of scale obsession and into a space of self-trust and balance, this episode is for you. Topics Covered Storytime: back when I was consumed by the number on the scale.. How the scale became a habit I didn’t question—and how I broke free Why weight fluctuations are like the stock market What gentle nutrition is and how it helps you make choices, and Your weekly experiment! Resources: Intuitive Eating by Evelyn Tribole and Elyse Resch – Learn more about the principles of intuitive eating. NEDA (National Eating Disorders Association) – Resources for support with eating disorders and body image concerns.   Connect with Meaghan Follow @motivatedwithmegpodcast Follow @meaghanmcelroen

Does food shopping feel like just another stressful chore on your to-do list? Whether it’s juggling a busy schedule, dealing with picky eaters, or not knowing where to start, grocery shopping can quickly feel overwhelming. But what if you could create a routine that actually works for your life, not against it? Welcome back to Motivated with Meg! Today, we’re talking about finding a food shopping routine that feels manageable and realistic, no matter what season of life you’re in. I’ll share simple strategies, personal stories, and an experiment to help you take the stress out of grocery shopping and bring more ease to your meals. Let’s dive in! Topics Covered My personal tips for creating a food shopping routine that works for you How stress spending on food can lead to a cycle of overeating, guilt and dieting The benefits of using apps to simplify your food shopping process A relatable story of a friend who found her grocery shopping solution with curbside pickup The importance of adapting your shopping routine to different seasons of life How to approach food shopping flexibly without guilt or perfectionism Resources: Stop & Shop Curbside Pickup – Example of grocery stores offering curbside service. Meal Planning Apps – Apps for creating food shopping lists and meal plans. Registered Dietitians via Health Insurance – Support for personalized nutrition advice.   Connect with Meaghan Follow @motivatedwithmegpodcast Follow @meaghanmcelroen

Does cooking at home feel like a chore? Do you find yourself turning to DoorDash because the thought of cleaning the kitchen or planning a meal feels overwhelming? Welcome back to Motivated with Meg! Today, we’re diving into why so many of us avoid the kitchen and how to shift that mindset. From looking at cooking as self-care to breaking down the barriers that hold us back, this episode is full of tips and encouragement to help you reconnect with cooking at home. Whether it’s cleaning, meal planning, or just trying one simple recipe, our goal in this episode is to learn how to make it manageable and maybe even fun. 😊   Topics Covered The benefits of cooking at home My challenges with cooking, meal planning, cleaning the kitchen, etc The common barriers to cooking at home and how to overcome them How to see cooking as an act of💗self-care💗 instead of a chore  The science behind cooking and mental well-being Your weekly experiment! Resources: The Journal of Behavioral Nutrition – Study on the benefits of cooking at home for health and well-being.   Simple Crockpot Recipes – Easy and quick ideas for beginner-friendly meals.   Motivated with Meg Accountability Group – Join the community for support and encouragement. Connect with Meaghan Follow @motivatedwithmegpodcast Follow @meaghanmcelroen

The holidays are in full swing—Christmas is this week, and the New Year is right around the corner. And if there’s ever a time when food myths hit harder, it’s now. Fear of Carbs at the holiday dinner table, “detox cleanses” in January to make up for eating holiday carbs, and the endless cycle of guilt over "indulgent" treats. Sound familiar? 👀 You’re not alone. I’ve been there too. 🫂 Welcome back to Motivated with Meg! In this episode, we’re breaking down the most common food myths that pop up this time of year…like why you don’t need to “detox” after the holidays, why carbs aren’t the enemy (yes, even good ol’ bread), and how to spot sneaky marketing traps like “low-fat” and “fat-free” labels. If you’re tired of feeling like you need to “get back on track” every January, this one’s for you. Let’s reclaim your relationship with food—no rules required. Topics Covered How food myths get started (and why they feel so real) The food myths that ran my life The truth about carbs and why they’re not the enemy Why juice cleanses feel like they “work” but don’t actually detox your body The surprising problem with low-fat and fat-free foods How we only see evidence that supports our beliefs and ignore everything else, aka confirmation bias Your experiment for the week! Resources: National Institutes of Health (NIH) on Nutrition Science – Reliable source of evidence-based nutrition information. Intuitive Eating by Evelyn Tribole and Elyse Resch – A resource on moving away from diet rules and reclaiming body trust. Academy of Nutrition and Dietetics – Professional guidance on balanced eating and debunking common myths. Connect with Meaghan Follow @motivatedwithmegpodcast Follow @meaghanmcelroen

This week, the goal is to work on our awareness around 2 things: diet mentality and diet culture.  Have you ever felt like food has too much power over your thoughts, plans, or self-worth? What if I told you, that might be diet mentality running the show? 🤔 Welcome back to Motivated with Meg! Today, we’re talking about the sneaky ways diet mentality seeps into our thoughts and actions, often without us realizing it. I’ll share personal stories, break down the billion-dollar industry that profits from your insecurities, and most importantly, show you how to spot and challenge the thoughts that keep you stuck in the diet cycle. If you’re ready to feel more free around food, this episode is for you! Topics Covered The difference between diet mentality (internal) and diet culture (external) and how they work together My personal story about eating cake…and the guilt that came with it.  The billion-dollar industry that profits off your insecurities The diet cycle: how restriction, guilt, and bingeing keep you stuck in a loop The three most common thinking traps that keep the diet mentality alive Why we’re trained to think food choices are moral choices (good vs. bad food) and how to shift that thinking And of course, your weekly experiment!   Resources: NEDA (National Eating Disorders Association) – Resource for support and treatment for eating disorders. Intuitive Eating by Evelyn Tribole and Elyse Resch – Book resource for breaking free from diet mentality. The Body Keeps the Score by Bessel van der Kolk – Insight on how trauma can shape behaviors, including eating habits.   Connect with Meaghan Follow @motivatedwithmegpodcast Follow @meaghanmcelroen

Ever feel like cravings are out to get you? Whether it’s the sudden urge for chips, chocolate, or something salty, cravings often get labeled as “The Enemy”. But what if cravings weren’t bad at all? 💡🤔What if…they were simply messengers trying to tell you something?  Welcome back to Motivated with Meg! In today’s Eating Experiment, we’re diving into food cravings and how to approach them. From understanding the science behind why we crave certain foods to learning how to respond before acting, this episode will help you navigate cravings with more ease and compassion. Tune in for practical tips, relatable stories, and your weekly experiment! Topics Covered Why cravings aren’t the enemy and how to handle them My personal story of hiding snacks in my car and why cravings showed up when I was alone The connection between cravings, stress, and emotional regulation What triggers our cravings Dopamine and the brain’s reward system Why cravings often show up during hormonal changes The impact of diet culture on cravings and how restriction fuels the urge to overeat Your weekly experiment! 🌈 Resources: TED Talk: "Women Are Not Small Men" by Dr. Stacey Sims – Learn about hormonal differences and their impact on nutrition and exercise. Intuitive Eating by Evelyn Tribole and Elyse Resch – A resource for breaking free from diet culture and understanding body signals. Your Experiment: Connect with Meaghan Follow @motivatedwithmegpodcast Follow @meaghanmcelroen

The holidays are here! And with them come big meals, endless snacks, and food-focused gatherings. It’s easy to lose touch with your body’s hunger and fullness signals when surrounded by tempting dishes, traditions like cleaning your plate, or even guilt around indulging.  But what if you could enjoy the holidays without the stress of overeating or restrictive food rules?  Welcome back to Motivated with Meg! In this episode, we’re continuing the Eating Experiment by exploring how to reconnect with your body’s natural hunger and fullness cues (even during the holiday chaos). You’ll learn simple ways to notice when you’re hungry or satisfied, why it matters, and how to approach these signals without judgment.  Let’s make this holiday season one where food brings joy, not guilt. If you’re enjoying this series, please subscribe and give us a rating wherever you listen to podcasts! 🙂 Topics Covered Why so many of us feel disconnected from our hunger and fullness signals How diet culture and medication can disrupt these natural cues My personal story of skipping meals and how it backfired The science behind hunger and fullness The hunger and fullness scale (and how to use it) Your weekly experiment Resources: Intuitive Eating by Evelyn Tribole and Elyse Resch – Learn more about the 10 principles of intuitive eating. Harvard School of Public Health on Mindful Eating – Insights into using your body’s cues for healthier eating habits.

Have you ever finished a meal and thought, "Wait, I don’t even remember eating that"? What if something as simple as chewing your food could transform your eating experience? 🤔 Welcome to Season 1 of Motivated with Meg! In this first episode of "The Eating Experiment," we’re tossing out food rules and exploring how slowing down and being present with your food can lead to freedom, satisfaction, and better habits. No judgment, no perfection—just practical steps to enjoy your meals more. Tune in to learn how mindful bites can make all the difference! Topics covered in this episode: The WHY behind “The Eating Experiment” My thoughts on how food and freedom are connected Mindful bites My personal story of mindless eating and how I turned it around The science behind mindful eating How to notice your habits without judgment and make changes ✨in the moment✨  Your experiment for the week Resources: Harvard School of Public Health on Mindful Eating – Insight into using your senses to enjoy food and reduce overeating. Connect with Meaghan Follow @motivatedwithmegpodcast Follow @meaghanmcelroen

What comes to mind when you hear the word "health"? Is it a number on the scale, a plate of veggies, or something entirely different? Have you ever stopped to ask where those ideas come from—and if they’re truly your own? Welcome back to Motivated with Meg! Today, we’re exploring how the words we use, like health, diet, and success, shape our habits and our lives. I’ll share personal stories and practical tips to help you rethink the definitions that *might* be holding you back. This episode is all about creating new, empowering definitions that align with your values.  Topics Covered How the words we use every day shape our beliefs and actions My personal story of shifting my definition of health to align with my values The impact of societal definitions, like “diet” meaning restriction, and how to challenge them How redefining a single word can create a ripple effect in your habits and mindset Resources: Caffeine for the Soul podcast - What it Takes to Succeed Your Experiment: Redefine one keyword in your life to align with your well-being. Connect with Meaghan Follow @motivatedwithmegpodcast Follow @meaghanmcelroen

Welcome back to Motivated with Meg! Today, we’re diving into habits and exploring how they shape our lives. I’ll share insights on the power of habit loops, and how we can break free from old patterns that don’t serve us. If you've ever felt stuck in cycles of overthinking, or wondered why some habits feel impossible to break, this episode is for you. Together, we’ll learn how to create habits that align with our values and make small but impactful changes that lead to lasting fulfillment. Let’s get into it! Topics Covered The habit-highway analogy Why struggling might actually be a habit we’ve unknowingly formed The habit loop: understanding cues, routines, and rewards in everyday habits Back when I struggled with emotional eating Why small changes add up over time and how they can lead to big transformations Confirmation bias and how it shapes our beliefs around food, diets, and other habits Reflecting on where I create struggle and how I’m learning to let go of it Resources: Charles Duhigg’s The Power of Habit – Book on understanding the science of habit formation. James Clear’s Atomic Habits – Resource on creating meaningful, lasting habit changes. Follow @motivatedwithmegpodcast Follow @meaghanmcelroen  

Welcome back to Motivated with Meg! Today, we're diving into the foundation of making empowered choices: aligning with your values. I’ll share how getting clear on what really matters can guide us in everything from wellness to life’s little indulgences. If you’ve ever felt pressured to meet others’ expectations instead of your own, this episode is for you. We’ll talk about how small, value-driven choices, even with Oreos, can make a big difference. So grab a snack, maybe an Oreo or two, and let’s get into it. Topics Covered How aligning your goals and actions with your values will bring more ease and authenticity to your life James Clear’s concept of “casting votes” for the person you want to become My story of struggling with diet obsession and how I lost sight of my values along the way Letting go of perfectionism and learning to embrace balanced wellness choices Navigating real-life moments when our values feel like they’re in conflict How to make small, mindful choices that honor both my health and enjoyment A simple exercise to help you identify and reflect on your own values Resources James Clear’s Values Exercise – A helpful tool for identifying your personal core values.   Follow @motivatedwithmegpodcast Follow @meaghanmcelroen

I’ve been wanting to share my thoughts on self-care and body wellness for a long time, but I kept overthinking how to put my voice out there. Instead of waiting for the perfect time or platform, I’m taking my own advice and I’m starting now, right where I am.  So… Welcome to the Motivated with Meg podcast! 🌈 In this first episode, I dive into my own struggles with body image, how shifting my diet philosophy helped me find true health and self-compassion, and breaking free from diet culture…all based on my personal journey. If you’ve ever felt like you’re not enough or struggled with guilt around food, this episode is for you. Let’s explore how small, mindful changes can make all the difference. I’m excited for you to listen!   Topics Covered My mission, and why you should tune in to this podcast My struggles with body image and extreme dieting during college How diet culture creates unrealistic body expectations What happens when you focus too much on weight loss? Why health is not “one size fits all” and the importance of experimenting How self-compassion and small experiments helped me discover what works for me Sneak peek: upcoming experiments around eating, movement, and more! Follow @motivatedwithmegpodcast Follow @meaghanmcelroen