Fierce Mama Fitcast

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Fierce Mama Fitcast

Melanie Duettchen

18 episodes

3 days ago

Send us a text In this episode, Mel shares the real story behind her 12-week diet: why she started after two years of building/maintenance, the 2.5–3 week stretch where the scale didn’t budge (and she canceled her photoshoot), how Mirena + hormones likely drove water retention, and why “data over drama” is the mindset that got her to ~1 lb/week fat loss without losing her mind—or my treats. Why this cut, why now: After two years alternating building (≈2,400 kcal) and maintenance (≈2,200 kcal)...

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Health & Fitness

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Send us a text In this episode, Mel shares the real story behind her 12-week diet: why she started after two years of building/maintenance, the 2.5–3 week stretch where the scale didn’t budge (and she canceled her photoshoot), how Mirena + hormones likely drove water retention, and why “data over drama” is the mindset that got her to ~1 lb/week fat loss without losing her mind—or my treats. Why this cut, why now: After two years alternating building (≈2,400 kcal) and maintenance (≈2,200 kcal)...

Show more...

Health & Fitness

Episodes (18/18)

Fierce Mama Fitcast

Episode 17 - What Really Happens When You Try to ‘Tone Up’ in Your 40s

Send us a text In this episode, Mel shares the real story behind her 12-week diet: why she started after two years of building/maintenance, the 2.5–3 week stretch where the scale didn’t budge (and she canceled her photoshoot), how Mirena + hormones likely drove water retention, and why “data over drama” is the mindset that got her to ~1 lb/week fat loss without losing her mind—or my treats. Why this cut, why now: After two years alternating building (≈2,400 kcal) and maintenance (≈2,200 kcal)...

1 week ago

19 minutes

Fierce Mama Fitcast

Episode 16 - Surviving Winter Like a Pro: The Supplements I Actually Take

Send us a text When the days get short and the sky turns grey (hi, Canada), our mood, energy, and immunity can all take a hit. In this episode, Mel shares the vitamins and supplements that actually make a difference through the dark months—no gimmicks, no weird sh*t off the internet. Supplements We Talk About Vitamin D — the non-negotiable in Canadian wintersVitamin C + Zinc — immune support comboOmega-3s — mood and inflammation helpMagnesium — sleep and stress supportAshwagandha — adaptogen ...

2 weeks ago

17 minutes

Fierce Mama Fitcast

Episode 15 - The No 1 Supplement To Balance your Hormones

Send us a text I got a DM promising “magic drops” that could balance all my hormones — no intro, just a pitch. So in this episode, I’m breaking down what’s really inside those so-called miracle products, what actually helps your hormones (spoiler: it’s not a bottle), and the real tools worth considering instead. You can’t “drop” your way to hormone balance — consistency beats quick fixes every time.Most of those “miracle” supplements just contain amino acids, adaptogens, and hype.HRT and GLP-...

3 weeks ago

15 minutes

Fierce Mama Fitcast

Episode 14 - Groundhog Day - But Make It Fitness

Send us a text Mel shares how a woman in a fat-loss Facebook group inspired this episode — after a year of “starting over every Monday.” When Mel finally called her out, it wasn’t well received… and that moment led to a major mindset shift. The “shared misery” Facebook group storyWhy starting over every Monday doesn’t workThe difference between a restart and a resetThree mindset shifts:Progress > punishmentAdd > restrictKeep small promisesHow to build momentum without perfection💬 Let’s ...

4 weeks ago

10 minutes

Fierce Mama Fitcast

Episode 13 - The Day My Doctor Heard Me Yell “OH SH*T”

Send us a text This week, I’m getting personal — like, “feet in stirrups and screaming OH SH*T” personal. In this episode, I’m walking you through my entire Mirena adventure: from the failed first attempt and unexpected pain to the wild ride of five weeks of bleeding and my “is this thing even in the right place?” ultrasound follow-up. This one’s part story, part PSA, and all real talk. Because we don’t talk enough about what women in their 40s actually go through — and someone has to say it ...

1 month ago

14 minutes

Fierce Mama Fitcast

Episode 12 - Mom Guilt vs. Northern Lights

Send us a text In this episode, I take you behind the scenes of my very first solo vacation in years — and I went big: Iceland. From soaking in hot springs and running on two hours of sleep, to whale watching, cocktails at an ice bar, and finally seeing the Northern Lights, this trip was everything I dreamed of (and yes, ridiculously expensive). More than just a travel diary, this trip reminded me of a few big lessons about motherhood, guilt, and why it’s worth chasing your own joy — even if ...

1 month ago

21 minutes

Fierce Mama Fitcast

Episode 11 -Weighted Vests: Fitness Hack or Hot Air?

Send us a text Weighted vests are trending in the fitness world, with influencers claiming they improve bone density, help with postmenopause bone health, and even replace resistance training. But what does the research actually say? In this episode of the Fierce Mama Fitcast, I break down the latest weighted vest studies, explain what benefits they really offer, and why they’re not the magic solution for osteoporosis prevention or women’s health after 40. Spoiler: if carrying toddlers counte...

1 month ago

14 minutes

Fierce Mama Fitcast

Episode 10 -The Dumbest Fitness Advice I’ve Ever Heard - and a giveaway!

Send us a text In this episode, I’m breaking down the dumbest fitness advice I’ve ever heard — the myths and gimmicks that sound convincing but keep moms stuck. From cutting carbs to endless cardio to skipping breakfast, I’ll bust through each one and share the simple, proven habits that actually create results. And listen up — I’ve got a fun giveaway for my listeners inside this episode. Myth 1: Cut carbs to lose weight.Myth 2: Do more cardio to burn belly fat.Myth 3: Wear a weighted vest al...

1 month ago

15 minutes

Fierce Mama Fitcast

Episode 9 -Why “C+ Effort” Builds A+ Results

Send us a text In this episode, I’m tackling the all-or-nothing trap — the cycle where you miss one workout, eat one cookie, or skip one meal prep, and suddenly you’re “starting over Monday.” Sounds familiar? I’ll share why perfection is a stall tactic, what to do instead, and how shifting to an “all-or-something” mindset helps moms finally build consistency, energy, and confidence. The all-or-nothing mindset creates a constant start–stop cycle that keeps you stuck.Perfection feels safe...

1 month ago

14 minutes

Fierce Mama Fitcast

Episode 8 - Stop Waiting for Someday

Send us a text In this episode, I’m breaking down the myth of the “perfect time” to start. As moms, we’re always waiting for life to slow down — after the holidays, after vacation, when the kids are older. But the truth? Life never slows down. The good news: back-to-school is basically New Year’s for moms — a natural reset point when routines come back and structure makes change easier. I’ll share why now is the best time to build momentum, why perfection isn’t the goal, and how the Fie...

2 months ago

12 minutes

Fierce Mama Fitcast

Episode 7 - Are You Eating Healthy… but Not Losing Fat?

Send us a text In this episode, I’m breaking down one of the biggest frustrations I hear from moms: “I’m eating healthy, but I’m not losing weight.” We’ll talk about why clean eating doesn’t automatically equal fat loss, the sneaky ways we underestimate portions, and the simple swaps that make fat loss realistic—without cutting out the foods you love. Eating healthy ≠ eating for fat loss.Calorie-dense “healthy” foods (olive oil, nut butter, granola) add up fast.Moms often underestimate portio...

2 months ago

15 minutes

Fierce Mama Fitcast

Episode 6 -I’m Going on a Diet — Here’s How Body Transformation Phases Really Work

Send us a text In this episode, I’m sharing why yes — I’m going on a diet… but not the way you think. I’m breaking down what a “cut” really is, why it’s a temporary phase (not forever), and how I’m approaching mine for the next 10 weeks without making myself miserable. Plus, I’ll walk you through the other phases — reverse and build — and how to know when each one makes sense. •A cut is just a calorie deficit phase for fat loss — structured and temporary, not a forever diet. •After a cut, you...

2 months ago

16 minutes

Fierce Mama Fitcast

Episode 5 -HRT Won’t Make You Lose Fat — But It Might Save Your Sanity

Send us a text In this episode, I’m getting real about my own experience with hormone replacement therapy — from why I resisted it for so long to the changes I’ve noticed just six weeks in. We’ll cover what estrogen and progesterone actually do, why HRT isn’t a magic fat loss pill, what ashwagandha is (and isn’t), and the study that gave HRT a bad rap for years. If you’ve been feeling “off” in ways you can’t explain, this might give you the nudge to explore your options. I resisted HRT for ov...

3 months ago

14 minutes

Fierce Mama Fitcast

Episode 4 - Why I Said No to One-Month Coaching

Send us a text In this episode, I’m breaking down why I turned down a one-month coaching request — and what it shows about quick fixes versus real change. You’ll hear exactly how coaching creates lasting results, why crash diets keep you stuck, and the habits that actually transform your body and energy. You don’t need quick fixes, 30-day challenges, or crash diets — you need real coaching and time to build habits. Habits beat hype: 12 weeks of support builds skills you can use for life.Q...

3 months ago

14 minutes

Fierce Mama Fitcast

Episode 1 : Getting Strong in Your 40s - Even If You Never Were “Athletic”

Send us a text Welcome to the very first episode of the Fierce Mama Fitcast — recorded from my daughter’s closet, because real mom life doesn’t come with a podcast studio. In this episode, I’m talking about the belief that it’s “too late” to get strong, feel confident, or make changes — especially for moms in their 30s, 40s, and beyond. Spoiler: it’s not. If you’ve ever felt behind, overwhelmed, or unsure where to start, this is for you. I’m sharing two small things you can do today to ...

4 months ago

12 minutes

Fierce Mama Fitcast

Episode 3: Tired of Fitness Fads? Here’s What Works for Moms in Their 40s

Send us a text In this episode, I’m breaking down the fads moms in their 40s are wasting time on (think weighted vests, fasting, and carb-cutting) — and sharing the simple, repeatable habits that actually boost energy, fat loss, and confidence. Get ready for no-fluff advice plus one action step you can try today. You don’t need weighted vests, fasting windows, or low-carb misery — you need simple, consistent habits. Protein + fiber at every meal is your energy and metabolism power combo.St...

4 months ago

19 minutes

Fierce Mama Fitcast

Not Bouncing Back: Real Talk for Moms Who Want to Move Forward -

Send us a text Welcome to the Fierce Mama Fitcast — a podcast for moms who are done with diet culture, hustle advice, and trying to “bounce back.” I’m Mel Duettchen Hagn, a mom of two who got in the best shape of her life in her 40s, and I’m here to help you move forward, not backward. This show isn’t about unrealistic routines, pressure to be perfect, or trying to get your “old body” back. It’s about feeling strong, confident, and energized in the body you’re in *right now.* Each episode w...

4 months ago

3 minutes

Fierce Mama Fitcast

Episode 2: Building Habits When Life Feels Chaotic

Send us a text The SPF Summer Challenge might be over by the time you're listening — but the chaos of mom life probably isn't. In this episode, I’m talking about why I launched a challenge during the busiest time of year (yes, I know it’s “crazy”) and why summer is actually the perfect time to build routines that stick. We’re covering what makes mom summers feel so overwhelming, how to stop falling off track when things get busy, and simple strategies to help you create a routine that fits yo...

4 months ago

11 minutes