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PODCAST

The Muscle Makeover

Welcome to The Muscle Makeover where we talk about mindset, nutrition and fitness tactics that are going to help you build muscle, lose body fat, and feel strong, confident and EMPOWERED. Hosted by Megan Hardy Founder of Fitness Uncharted a women"s online fitness coaching program helping women improve their mental, emotional, spiritual AND physical fitness. We want every woman to feel strong from the inside out!

health & fitness

All Episodes

00:18:12

Ep 113 | Muscle Growth: Exercise 'Snacks' To Boost...

The Muscle Makeover ·

2025/06/25

In today’s episode, we’re diving into the science behind exercise “snacks” — small bursts of movement that can have a big impact on muscle growth, especially during long periods of sitting. If you’ve ever felt like you didn’t have time for a full workout, this is your reminder that the little things matter. Tune in to learn how to make the most of your movement, even on the busiest of days.Free Macro Guide: Set And Adjust Your Own Macros⁠⁠Use Code “TMM” for 20% off Legion Athletics

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00:52:24

Ep 112 | Nervous System Regulation: Rebuild Trust...

The Muscle Makeover ·

2025/06/18

In this powerful episode, I’m joined by somatic trauma therapist, burnout coach, and bestselling author Sheridan Ruth to explore how somatic intelligence and nervous system regulation can transform your wellness journey—physically, mentally, and emotionally. Sheridan shares her deeply personal story of navigating alopecia, grief, and healing from the inside out, offering a raw look at what true resilience really means. We talk about how burnout often stems from nervous system dysregulation—not lack

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00:27:53

Ep 111 | Calorie Deficits Without The Burnout: How...

The Muscle Makeover ·

2025/06/11

How low should you drop your calories in a deficit? How low is too low? How long should you stay in a calorie deficit? How much weight can you expect to lose each week? Do you need an aggressive calorie deficit to see results? Join me on this episode to get your questions answered! Free Macro Guide: Set And Adjust Your Own Macros⁠⁠Use Code “TMM” for 20% off Legion Athletics Supplements⁠⁠Click to Apply For 1:1 Coaching⁠Free Resources & Live Trainings: ⁠⁠⁠Facebook Group⁠Follow Megan and Fitness

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00:46:39

Ep 110 | How To Quiet Food Noise w/ Elizabeth Dall

The Muscle Makeover ·

2025/06/04

Tired of constantly thinking about food? In this episode, nutrition and behavior coach Elizabeth Dall explains what food noise is, where it comes from, and how to quiet it. We dive into emotional eating, body image struggles, and the pressure to eat “perfectly.” Elizabeth shares practical tools to help you feel more at peace with food and trust your body again.Contact Elizabeth:Instagram: @awomanofwellnessWebsite: www.awomanofwellness.comFree mindful eating audio meditation:

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00:33:11

Ep 109 | Periodize Your Nutrition: Build Muscle, Burn...

The Muscle Makeover ·

2025/05/28

In this episode, I’m breaking down why constant dieting without a plan can actually backfire—causing muscle loss, slowing your metabolism, and making it easier to regain weight. I’m sharing why it’s so important to spend more time at maintenance calories, how to structure your nutrition into strategic phases, and why periodizing your approach is the key to sustainable fat loss, strength, and true food freedom.Free Macro Guide: Set And Adjust Your Own Macros⁠⁠Use Code “TMM” for 20% off Legion

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00:52:46

Ep 108 | Beyond Kegels: Pelvic Floor Truths For Women...

The Muscle Makeover ·

2025/05/21

In this empowering episode, I’m joined by Dr. Kelsey Shumway, a pelvic floor physical therapist and founder of Shift Physical Therapy. We’re diving into what pelvic floor health really looks like during pregnancy, postpartum, and beyond — including C-sections, leakage, coning, and why kegels might not be the cure-all. Whether you're lifting weights, navigating menopause, or just curious about what your pelvic floor actually does, this conversation is packed with real talk and actionable tips to

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00:30:32

Ep 107 | Overcome Recurrent Binge Eating Setbacks And...

The Muscle Makeover ·

2025/05/14

Struggling with recurring binge eating episodes that keep setting you back? Today I’m sharing real stories from clients and practical tools to help you identify your triggers, break the binge cycle, recover faster, and stop letting setbacks undo your hard work. Whether you’re dealing with emotional eating, secret binges, or just feeling stuck, this episode will help you shift your perspective, stay consistent, and keep moving forward on your fitness journey.Free Macro Guide: Set And Adjust Your Own

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00:37:10

Ep 106 | The Secret To Stress-Free Meals: Create Your...

The Muscle Makeover ·

2025/05/07

Tired of guessing what to eat? If you feel like you’re constantly scrambling to hit your nutrition goals—or wondering why you're inconsistent—this episode is your game-changer. Most people eat the same 10–15 meals on repeat, but what you’re repeating might be exactly what’s holding you back. I’ll walk you through how to audit your current go-to meals, spot the ones that are sabotaging your protein, calorie, or macro goals, and optimize them for success. Plus, I’ll share my own “meal bank” and

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00:44:54

Ep 105 | Realistic Nutrition For Parents & Breaking...

The Muscle Makeover ·

2025/04/30

Struggling to find balance between feeding your family and breaking old food habits? In this episode with Fitness & Lifestyle Coach, Adam Badger, we dive into realistic nutrition strategies for busy parents and explore how to break free from generational cycles around food, body image, and dieting—for yourself and your kids.CONTACT ADAM:⁠@badgerstrength on IG⁠⁠@badgerstrength on TikTok⁠CONTACT MEGAN:Free Macro Guide: Set And Adjust Your Own Macros⁠⁠Use Code “TMM” for 20% off Legion Athletics

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00:26:46

Ep 104 | “I Know What To Do But I’m Not Getting...

The Muscle Makeover ·

2025/04/23

Have you ever felt like you're doing all the things, but still not seeing the results you want? You know a ton about health and fitness—you’ve done the research, listened to the podcasts, maybe even tracked every bite and step—but it’s still not clicking. You’re craving more balance, food freedom, and a body you feel confident in… and honestly, you’re working way too hard to not see results. If that hits home, this episode is for you. I’m sharing some tough fitness truths that might sting a

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01:09:06

Ep 103 | The Link Between Toxic Relationships And...

The Muscle Makeover ·

2025/04/16

Toxic relationships can leave a deeper hunger than food can fill. In this episode with Marriage & Family Therapist, Christina Hathaway, we explore how codependency and the pressure to “stay strong” in unhealthy relationships can lead women to turn to food for comfort—and what it really takes to break the cycle and start healing.Contact Christina:InstagramMindsetofmatter.comContact Megan:Free Macro Guide: Set And Adjust Your Own Macros⁠⁠Use Code “TMM” for 20% off Legion Athletics

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00:25:32

Ep 102 | Tired But Committed: Adjusting Your Workouts...

The Muscle Makeover ·

2025/04/09

Ever have those days where your energy is nowhere to be found—but you still want to stay on track with your fitness and fat loss goals? In this episode, we’re talking about how to honor your body’s energy shifts without falling off the wagon. You’ll learn how to adjust your workouts (without guilt), stay consistent even when life feels chaotic, and keep making progress without burning out. If you’ve been feeling “off” but still want results, this one’s for you.Free Macro Guide: Set And Adjust Your

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00:50:43

Ep 101 | Smart Nutrition To Balance Hormones, Beat...

The Muscle Makeover ·

2025/04/02

Would you like to lose body fat, reduce stress, and prevent disease—without fad diets or medication? With the right nutrition and mindset, this can absolutely be your reality. In this episode, Christina McClurken spills the truth about metabolism, stress, and why traditional dieting keeps you stuck. We dive into how stress impacts your hormones, why mindset shifts matter more than meal plans, and how to finally feel good in your body—from the inside out. If you're ready to ditch food anxiety and

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00:28:55

Ep 100 | Master The Menu: How To Eat Out Without...

The Muscle Makeover ·

2025/03/26

Eating out doesn’t have to mean falling off track! In this episode, I’m sharing my top strategies to help you navigate any menu with confidence, enjoy your favorite meals without regret, and stay aligned with your health and fitness goals—all while still having fun. Whether it’s a night out with friends or a last-minute takeout order, part of a healthy lifestyle is having nutritional flexibility and food freedom.Free Macro Guide: Set And Adjust Your Own Macros⁠⁠Use Code “TMM” for 20% off Legion

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00:56:53

Ep 99 | Grace vs. Perfectionism & Creating Your...

The Muscle Makeover ·

2025/03/19

Join me for a powerful two-part conversation with Bryce Hamilton, Founder of Hamilton Fit, as we dive into setting up your environment for fat loss and navigating the balance between grace and perfectionism—both in fitness and in life. Bryce, a coach and pastor, has a unique way of delivering TRUTH and GRACE, making this episode both insightful and encouraging!Contact Bryce:Podcast: hamiltonfit.com/podcastInstagram: rbryce_hamilton Free Macro Guide: Set And Adjust Your Own Macros⁠⁠Use Code “TMM”

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00:33:11

Ep 98 | Sugar Cravings Or Addiction? How To Take...

The Muscle Makeover ·

2025/03/12

Struggling with sugar cravings? Wondering if it’s an addiction or just a habit? In this episode, we address a Listener Question and dive into the science behind sugar cravings, why they happen, and how to manage them without feeling deprived. Learn practical strategies to enjoy sweets in balance while still reaching your health goals!Free Macro Guide: Set And Adjust Your Own Macros⁠⁠Use Code “TMM” for 20% off Legion Athletics Supplements⁠⁠Click to Apply For 1:1 Coaching⁠Free Resources & Live

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00:30:51

Ep 97 | How Heavy Should You Squat? Mastering Your...

The Muscle Makeover ·

2025/03/05

Not sure if you're lifting the right weight for squats? Feeling hesitant to go heavier? If you want to get stronger and build your glutes but worry about injury or feel stuck using the same weight for too long, this episode is for you! Tune in as we break down how to find the perfect squat weight—what’s too light, what’s too heavy, and how to optimize your strength and booty gains.Free Macro Guide: Set And Adjust Your Own Macros⁠⁠Use Code “TMM” for 20% off Legion Athletics Supplements⁠⁠Click to

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00:37:47

Ep 96 | The Comparison Trap: Are You Sabotaging Your...

The Muscle Makeover ·

2025/02/26

Are you unknowingly holding yourself back? In this episode, we dive into the comparison trap—how constantly measuring yourself against others can sabotage your progress without you even realizing it. Learn how to shift your mindset, stay focused on your own journey, and finally break free from self-sabotage. Tune in to reclaim your confidence and make real progress!Free Macro Guide: Set And Adjust Your Own Macros⁠⁠Use Code “TMM” for 20% off Legion Athletics Supplements⁠⁠Click to Apply For 1:1

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00:54:56

Ep 95 | Women's Hormones, Birth Control And Fertility...

The Muscle Makeover ·

2025/02/19

Join me and special guest, Vince Pitstick, as he shares extensive knowledge on women's hormones, birth control, fertility, and all that fun womanhood stuff. Vince is the CEO and Founder of Vidal Coaching with over 19 years of dedication to health and wellness. Vince stands as a testament to the power of functional medicine and nutrition, empowering YOU to take control of your health. If you struggle with your hormones, getting pregnant, or just feel like "your body hates you", then you

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00:37:22

Ep 94 | Clean Eating Without The Crazy: Finding...

The Muscle Makeover ·

2025/02/12

Trying to “eat clean” can feel overwhelming, especially when every food label seems to be hiding an ingredient to fear. The pressure to choose the “perfect” foods can quickly turn into stress, guilt, and food obsession. In this episode, we’re breaking down how to approach clean eating without going crazy—because food should fuel your body, not your anxiety.We’ll talk about why food labels can be confusing, how to make informed choices without overthinking every ingredient, and the mindset shift that

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