Most people focus on how much protein they eat each day. But in a growth phase, or even when the goal is simply eating healthier, when and how you distribute it may matter even more. In this episode, we explore why muscle growth doesn’t respond to one big protein-heavy meal, and how subtle patterns across your day may be quietly limiting results, or from a general health standpoint, shaping appetite and overall intake more than you realize. If you’re hitting your numbers but not seeing ...

Every January, we’re sold the same message: Do more. Be stricter. Go harder. Start over. And every year, it leaves so many people burnt out, frustrated, and questioning their discipline—when the real problem was never effort. In this first episode of 2026, we’re starting differently. Instead of piling on extreme habits, rigid rules, and all-or-nothing motivation, we’re talking about what we’re not bringing into the new year—and why those approaches so often leave us short, disgruntled, a...

The end of 2025 marks almost the one year anniversary of Momentum Vitamins! As we ring in the New Year, I take a moment for gratitude towards my listeners who choose to show up weekly as well as share MY top favorite Vitamins of the year! xoxo, Megan

Cardio doesn’t have to disappear in a growth phase — but it also isn’t required. In this episode of Momentum Vitamins, we’re clearing up one of the biggest points of confusion in muscle-building: how much cardio actually supports growth, and when it starts competing with recovery, strength, and staying in a calorie surplus. We’ll break down why excessive or high-intensity cardio can interfere with the anabolic signal you’re trying to send, what the true “sweet spot” looks like for steps and l...

One of the biggest fears people—especially women—have in a growth phase is simple but heavy: What if this isn’t muscle? Muscle gain doesn’t show up overnight, and it rarely looks the way you expect. In this episode, we break down the real differences between muscle growth and fat gain, the signs most people overlook, and why the scale alone will never tell the full story—so you can assess your progress with clarity, confidence, and trust in the process.

Today we’re zooming in on something most people never think about when they say they want to “build muscle.” Because yes — eating in a surplus matters. Yes — progressive overload matters. But the type of training you follow? That’s what shapes the actual physique you end up with. This episode was inspired by a recent coaching conversation with one of my clients — someone torn between sticking with her usual CrossFit routine or switching to a more intentional hypertrophy-focused program. And h...

Travel tossed my routine into the air, and my body let me know about it—loudly. This episode is a real-time reminder of how different we feel when our food choices support us… and how quickly things shift when they don’t. I take you inside a week of bloating, low energy, and digestive rebellion, then translate the experience into a roadmap for resetting during the holidays. These are the steps that return you to yourself: steady energy, regular digestion, clearer awareness, and that grounded ...

Food noise is that constant, exhausting mental chatter about what you did eat, what you shouldn’t eat, and what you’re already planning to eat next. Most people think it’s a hunger problem… but it’s really a headspace problem. In this episode, we dive into what food noise actually is, why it shows up in the first place, and how to recognize when it’s influencing your choices more than your body’s real signals. You’ll hear the patterns, the psychology, and the subtle ways this noise can pull y...

Every year it happens — the “holiday effect.” One night of candy or a few festive meals suddenly turn into two months of chaos and guilt. But here’s the truth: it’s not the treat that derails your progress — it’s the story you start telling yourself about it. In this episode, we’re unpacking why one indulgence feels like it throws everything off, how to recognize the mindset that fuels that spiral, and how to rewrite the narrative before it snowballs. Because the holiday season isn’t six week...

Sometimes the truth we need to hear is the one we’ve been avoiding. In this episode, I share the honest — yet compassionate — realities behind why so many women feel “stuck” in their health journey, even when they’re showing up and trying hard. This isn’t another motivation pep talk. It’s a moment to pause, reflect, and get real about the patterns keeping you from progress — and the mindset shifts that can finally set you free. Inside, you’ll hear: The difference between “trying” and tr...

Feeling overwhelmed by your goals? You might be thinking too big. In this episode, we break down the difference between Macro vs. Micro thinking and how shifting your focus to smaller, tangible daily actions can rebuild your confidence, consistency, and momentum. You’ll learn the exact micro habits that helped one client go from defeated and stuck to reconnected, empowered, and back in motion — without tracking or adding more restriction. Small steps count. Let’s make them work for you.

This week, we’re diving into one of the most overlooked pillars of your health and fitness journey — sleep, rest, and recovery. We talk a lot about nutrition and training as the foundation of results, but the truth is: if you’re doing “everything right” and still not seeing progress, your missing piece might be how you’re resting between the work. In this episode, I’m breaking down the science behind why sleep matters and sharing real strategies you can start using today to improve both quali...

Intermittent fasting is everywhere—from celebrity routines to your coworker’s latest “life hack.” But is it really the magic fat-loss fix it’s made out to be? Here’s the bigger truth: intermittent fasting isn’t magic, but it can be a helpful tool when used intentionally. In this episode, I’m sharing my honest perspective as both a coach and someone who’s tried IF herself. You’ll learn what the research actually says, who it might support, and where it can do more harm than good—especially for...

Muscle isn’t built in a deficit — but stepping into a true growth phase is easier said than done. In this episode, I break down what makes a build different from maintenance, the signs you’re ready to grow, and the training + nutrition principles that actually lead to muscle gain. I’ll also share my personal experience navigating the discomfort of eating more, scale changes, and body image — and why trusting the process pays off long-term.

GLP-1s and peptides are everywhere right now — from social media buzz to doctor’s offices to dinner table conversations. The hype promises quick fixes, but here’s the truth: no shot, pill, or peptide can replace the foundations of nutrition, movement, and mindset. In this episode, I break down what GLP-1s and peptides actually do (in plain English), where they can help, and why habits still matter more than ever. If you’re curious about these tools — or wondering if they’re the “easy button” ...

Wellbeing isn’t just a personal pursuit — it’s a foundation for how we show up and lead in the workplace. In this episode, we explore how to recognize when your own well-being may be at risk, how to identify stressors across the six dimensions of health, and what actions fall within your control or influence. You’ll learn practical tools to: •Spot triggers and protect your well-being before burnout hits. •Take intentional actions that support whole-person health. •Role model sustainable welln...

You’re tracking, you’re consistent, you’re showing up… but the scale won’t budge, or progress feels slower than it should. Chances are, it’s not the meals you plan — it’s the hidden calories you don’t even realize you’re consuming. In this episode, we’re shining a light on the silent roadblocks that sneak into your day: from bites of kids’ food to the pour of olive oil that turns into a glug. This isn’t about restriction — it’s about awareness. Because when you see them, you can account for t...

If Mondays always feel like a “reset,” it’s time to rethink how you approach the weekend. In this episode, I’m breaking down the weekday vs. weekend trap that keeps so many of us stuck in the cycle of being strict Monday–Friday and spiraling Saturday–Sunday. You’ll learn how to: • Reframe weekends as part of your progress, not an exception to it • Build anchor habits that keep you consistent without being rigid • Balance flexibility and structure so you stop starting over every Monday Consist...

If your life feels like a blur of alarms, drop-offs, packed lunches, sports schedules, and endless emails… you’re not alone. This “chaos season” shows up for all of us, and it’s easy to let it pull you off track. But what if the overwhelm could actually become an opportunity to reset? In this episode, I share my own messy, very real transition back into corporate life while juggling coaching, family, and a full calendar — and how that chaos forced me to create structure that actually works.&n...

This week we are taking a Momentum Moment that might just be the wake-up call you didn’t know you needed. We’re calling this one: “Mirror Moment.” Because at some point, you’ve got to get real with yourself about the gap between the life you say you want—and the life your daily habits are building. In this no-fluff episode, I’m inviting you to pause and ask the two questions that changed my own journey forever: What level of effort am I currently giving? And what level of effort am I willing...