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, nutrition expert and performance coach, 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!

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 Bay 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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

Ever been told your symptoms are “just stress” or “totally normal” while your body feels anything but normal? You’re not imagining it—and you deserve real answers. In this episode, I’m joined by hormone health expert Dr. Carrie Jones, and we’re diving into the truth behind why so many women feel anxious, exhausted, inflamed, and out of sync—especially in their 30s, 40s, and 50s. If your labs are “normal” but you don’t feel normal, this episode is for you. We’re breaking down what’s actually going on in perimenopause, how nervous system dysregulation and chronic stress impact your hormones, and why some of the popular fixes (like overtraining or fasting) might be doing more harm than good. Dr. Carrie Jones is a board-certified functional medicine doctor and hormone health expert with 20+ years of clinical and educational experience. She is board-certified in Naturopathic Endocrinology and holds a Master's in Public Health.

For years, I thought nutrition had to be all or nothing… you either perfectly tracked your food, followed a strict diet, or you were "failing." I spent so much time overthinking every meal, trying to find the “perfect” way to eat, only to end up feeling stressed, guilty, and frustrated.I thought true health meant rigid rules, obsessive tracking, and pushing myself to stick to the latest diet trend. But the truth? Nutrition should be about fueling your body, building strength, and creating habits that support your life, not controlling every bite. In today’s episode, I’m answering your top nutrition questions: from intermittent fasting, to how to actually hit your protein goals, to healing your relationship with food in a way that feels empowering, not exhausting. If you’ve ever struggled with overcomplicating nutrition, feeling lost with protein targets, or rebuilding trust with your body, this episode is for you!

How many times have you been told your heavy periods, low libido, or mood swings are “just part of being a woman”? Or handed birth control as the only option, without anyone actually explaining why your body feels off? If you’re nodding along, this episode is a must-listen. Today, I’m joined by Dr. Jolene Brighten—a board-certified naturopathic endocrinologist, menopause specialist, and author of Beyond the Pill and Is This Normal?—and she’s here to drop some serious truth bombs about women’s health. We’re breaking down the hormone myths that keep women confused and stuck, how to actually know if you have PCOS or endometriosis (even if you’re on the pill), and why your sex drive, sleep, and strength training are all connected. Get ready for real talk, science-backed advice, and the permission you’ve been waiting for to finally understand (and trust) your body. ​​Dr. Jolene Brighten is a board-certified naturopathic endocrinologist and best-selling author known for her expertise in women's health, hormones, and sexual wellness. Dr. Brighton is also the founder of Dr. Brighten Essentials. Trust me, you won’t want to miss it!

For years, I thought I had to push myself to fit into this “summer body” ideal, sweating it out through restrictive diets and unrealistic fitness goals, only to feel like I was falling short. I kept repeating the cycle—working hard, but not seeing lasting results. I thought the key to being happy in my body was to lose weight fast and look a certain way for an event or season. But the truth? It was all a big, exhausting loop that left me feeling drained and disconnected from my true health goals. In today’s episode, I'm talking about breaking free from the “bikini body” myth and the pressure to constantly shrink your body for the sake of appearance. I share my own experiences of being stuck in the weight-loss obsession, and how I learned to focus on what really matters— the real, long-term changes that create true strength, energy, and confidence—no matter the season. This episode is for anyone who’s tired of the endless cycle of dieting and unrealistic body standards.