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PODCAST

Making Shift Happen

Jen Kates with Shift Human Performance

Jen Kates from Making Shift Happen reveals all of her evidence-based strategies for living a healthier and more vibrant life that fits with your busy schedule. Her methods show you how to experience food and fitness freedom, which means you don’t spend endless hours each day in the gym without guidance and clarity or in the kitchen meal prepping your life away. It also means you don’t spend an insane amount of time thinking about food – because, let’s be real: there are a LOT more important things

health & fitness fitness

All Episodes

21:32

221. How to Develop Durability on the Bike

Making Shift Happen ·

2025/08/14

Durability isn’t just about going the distance - it’s about how well you hold up during it.In this episode of Making Shift Happen, I share how cyclists (whether you’re a mountain biker, gravel grinder, or roadie) can build true, long-lasting durability, both mentally and physically. You’ll learn how strength training, proper fueling, sleep, and even mindset work together to keep you riding stronger, longer, and with less risk of burnout or injury. We cover: What durability really means (and why

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29:43

220. Why VO₂max Isn’t Everything for Cyclists

Making Shift Happen ·

2025/07/26

Many cyclists obsess over VO₂max, but what if that number isn’t telling the full story? In this episode, I break down what VO₂max actually measures, its limits as a performance predictor, and which metrics (like FTP, lactate threshold, and durability) can matter more for mountain bikers and gravel cyclists.You’ll learn how to structure your training to improve what really counts, and why strength training should absolutely be part of your routine. Whether you’re an intermediate rider or an

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45:40

219. MTB Gains: Strength Training Secrets with a PT...

Making Shift Happen ·

2025/07/14

What if strength training could actually make you a better—and more durable—mountain biker? In this episode, I chat with Jessie Duppler, a physical therapist and fellow rider from Chain Reaction Physical Therapy in Prescott, AZ. We talk about how strength training improves performance on the bike, how to make it work even if you hate the gym, and what to prioritize if you’re short on time. Whether you’re chasing podiums or just want to ride pain-free longer, this one’s for you. To learn more about

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18:15

218. Level Up Your MTB Skills: From Rider to Racer in...

Making Shift Happen ·

2025/06/19

Feeling stuck in the “intermediate” zone with your MTB skills on the trails? Do you want to ride more confidently, tackle tougher features, or maybe (finally!) try racing?This episode is your guide to making BIG gains in your mountain biking skills—without the overwhelm. 🙌 I’m breaking it down into just 5 powerful shifts that can help you ride stronger, smarter, and more boldly on the bike. Let's help you progress from an intermediate to and advanced rider! PLUS: I’m sharing all the details about

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13:47

217. Can Protein Supplements Prevent Muscle Loss in...

Making Shift Happen ·

2025/06/12

Today, I’m talking about protein supplements, amino acids, surgery, and recovering from injury.🤕🩼If you’ve ever wondered whether a scoop of whey or a few grams of essential aminos in a protein supplement could help someone recover faster from hip or knee replacement surgery (and maybe even just injury or reduced training), then you’re in for a treat. I’m breaking down the latest 2025 meta-analysis that’s all about this. Grab your shaker bottle—and let’s make shift happen! To learn more about

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20:28

216. Metabolic Flexibility: The Missing Link in...

Making Shift Happen ·

2025/06/05

Today, we’re diving into something everyone is talking about without even realizing it… but few actually understand: metabolic flexibility.Think of it as your body’s ability to shift gears efficiently, burning fat when it makes sense, using carbs when it’s time to perform, and doing it all without crashing or constantly needing a snack. If you’ve ever hit a wall in your workouts, struggled with energy crashes, or felt like your “clean eating” isn’t working anymore, then this episode is for you

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15:19

215. How to Fuel for Early Morning Training

Making Shift Happen ·

2025/05/29

Knowing how to fuel for early morning training can help you maintain performance and power on and off the bike and in and out of the gym. It can also help you learn how to recover properly since you aren't under-fueling before harder training efforts. Give this episode a listen to learn about the 3 things you can focus on when time is crunched in the morning before your bike rides and/or training.To learn more about nutrition tips for cyclists, check out these episodes: Part 1: How to Fuel

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14:18

214. What NOT to Eat Before Bike Rides

Making Shift Happen ·

2025/05/22

We talk a lot about what to eat before, during, and after your bikes rides… but we don’t talk enough about what NOT to eat before bike rides.💩😳Give this episode a listen to make sure that you’re eating the RIGHT things before your bike rides - and avoiding the things that may leave you running for la toilette!😉 To learn more about nutrition tips for cyclists, check out these episodes: Part 1: How to Fuel Before Bike Rides Part 2: How to Fuel During Bike Rides Part 3: How to Fuel After

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25:48

213. Fueling More Miles: Nutrition Tips for Cyclists...

Making Shift Happen ·

2025/05/16

As riding season ramps up, mountain bikers and gravel cyclists need to rethink their nutrition. Learn how to fuel longer rides, recover better, and keep energy steady with smart seasonal strategies with these nutrition tips for cyclists. Also, if you're you feeling fatigued, having difficulty sleeping, and getting moody AF? Those could be signs that you're not fueling enough for the added hours in the saddle. Give this episode a listen to make sure you are fueling enough - and effectively - for

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19:36

212. Are You Ready, Willing, and Able to Change?

Making Shift Happen ·

2025/05/08

So, you’ve decided you’re ready to change - that’s awesome! But are you WILLING to make the change? (It’ll get uncomfortable and not many people love to be uncomfortable.) Are you ABLE to make the change? Or do you need a little support from someone - like a coach - to make it happen?🤔Give this episode a listen to learn how your readiness, willingness, and ability come into play when it comes to making lasting change in your life.🙌 Here are some other episodes that you should check out: 88

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23:46

211. How to Get Your Bike Ready to Ride

Making Shift Happen ·

2025/05/02

With the snow melting and the weather cooperating more for some more riding, let's get your bike ready for some more miles! Give this episode a listen to learn the simple steps you can take to check your bike to make sure it's ready to shred with you.🎧Also, if you want to check out my cockpit blooper video that I mention in this episode, tap right HERE for some laughs. 😉 Lastly, if you're in the Denver area and want to learn more about bike maintenance with some hands-on mechanic's clinics, then

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26:34

210. Stop Half-Assing Your Life

Making Shift Happen ·

2025/04/26

Distractions obliterate your focus. By not fully-investing your attention into your work or task at hand, you are doing your brain and body a disservice. So, instead of half-assing your focus and rest, learn to set boundaries in order to limit your distractions, and your focus and health will soar!You will feel more present in all that you do. You will have more energy, and you will even become a better human along the way. Why not try to half-ass your life less? To learn more about Steve Magness,

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18:14

209. Creatine and Women

Making Shift Happen ·

2025/04/18

Creatine is one of the most researched supplements in the world, and it is found to be safe and effective. However, creatine use among women is vastly under-researched (what else is new?). Recent research is including more women (which we desperately need!), and the current research is showing that women store and synthesize less creatine than males. In this episode, I explain the differences between women and men when to comes to creatine supplementation, and how dosage can be adjusted, if at

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37:02

208. The Downsides and Dangers of Supplements

Making Shift Happen ·

2025/04/10

Despite supplements sometimes being beneficial and having a relatively low-risk profile, there are some downsides and dangers to supplements. In this episode, I share some things to look out for when it comes to supplements, as well as a couple of things you can do to keep your safety and health in check if you decide to supplement. Some things you can look for on the labels of your supplements are that the supplement company practices Good Manufacturing Practice (GMP) and you get some bonus points

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20:07

207. My 2025 Non-Money Financial Goals

Making Shift Happen ·

2025/04/04

Financial goals don’t have to be about money - they can be about other things that impact your money and investments.This also includes how you choose to invest your TIME, which is fleeting, fam. ⏰ How do you want to invest your time and energy in 2025?🤔 Here are other episodes worth checking out: 9. Do You Really Need to Walk 10k Steps Per Day? 6. Inclusivity in Mountain Biking with Brooke Goudy Working out and trying a new variety of movements is a great way to improve your health. If you

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206. Using the 3-3-3 Technique for Overwhelm or Anxiety

Making Shift Happen ·

2025/03/27

Overwhelm, stress, and anxiety can feel daunting. The 3-3-3 technique can help ground yourself in the moment and dissolve these feelings so they don't feel so overwhelming.In this episode, I outline what the 3-3-3 technique is and how you can use it anywhere and anytime to help yourself overcome these feelings of overwhelm, stress, and anxiety. Here are other episodes worth checking out: 77. How to Modify Training When Highly Stressed 35. 10 Ways to Handle Stressful Weeks Working out and

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16:02

205. How to Use Heart Rate Recovery as a Performance...

Making Shift Happen ·

2025/03/20

Heart rate recovery is an easy metric to use to determine your cardiovascular health.In this episode, I share what heart rate recovery is and how you can use it as a tool to gauge your heart health and fitness. Here are other episodes worth checking out: 201. 8 Ways to Keep Your Heart Healthy 153. Should You Use Rate of Perceived Exertion (RPE) or Heart Rate? Working out and trying a new variety of movements is a great way to improve your heart health and focus on your own wellness. If you

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23:56

204. Progress is Not Linear

Making Shift Happen ·

2025/03/14

Progress is not linear, friend.Progress is more like a rollercoaster. Tune into this episode to hear how you can tame the mental monster of thinking that progress needs to happen EVERY time you show up at the gym, on the bike, or on the body weight scale if you’re chasing weight loss. Here are other episodes worth checking out: 105. 3 Reasons You're Not Seeing Progress 18. Focus on Progress Not Expectations Working out and trying a new variety of movements is a great way to live la pura vida

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19:53

203. How to Live la Pura Vida

Making Shift Happen ·

2025/03/06

After spending our vacation in Costa Rica for the past 9 days, Erin and I returned home inspired to live "la pura vida" in Denver. In Costa Rica, la pura vida is a way of life. La pura vida is a way to live life to the fullest.In this episode, I offer the seven ways we are working to live la pura vida back at home in Denver, so our vacation vibe can continue into a way of living and being. Here are other episodes worth checking out: 199. Does Social Media Scrolling Impact Your Performance?

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34:19

202. F*ck the Scale

Making Shift Happen ·

2025/02/27

I am digging up this episode from the archives! This episode was originally published as episode 16, which was released on May 3, 2021 (which is wild to me). Even if you listened to the original episode, I'd love for you to listen to it again, because the scale and how much you weigh is the least important or interesting thing about you.F*ck the scale as the ONLY source of information regarding your progress. There are so many other things you can use to determine your progress. Give this episode

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