Broads: The Bold & Badass Fitness Podcast for Women

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.

We Also Discuss:

00:00 – Body Image, Ballet to Bodybuilding: Emily’s Evolution

08:09 – Beyond Trends: Redefining Balance and Harmony

17:53 – Why Women Compete (and How to Truly Support Each Other)

22:03 – Strength, Curves, and Owning Your Power

31:37 – Discipline vs. Obsession: Building Resilience That Lasts

39:54 – Coaching That Goes Deeper Than Reps & Macros

46:21 – Motivation Is Overrated: Build Systems That Stick

56:00 – Joy, Self-Care, and Finding Confidence Outside the Gym

Thank You to Our Sponsors:

Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.app

Find more from Tara:

Website: https://www.broads.app/

Instagram: @broads.podcast @broads.app

Find more from Emily Duncan:

Instagram:

 www.instagram.com/em_dunc

Instagram:

 www.instagram.com/embodyradio

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.

What's Discussed:

00:58 – Is Eating Late at Night Actually Bad for Your Goals?

05:42 – Creatine for Women: Strength, Recovery, and the Bulky Myth

11:36 – Brown Rice vs. White Rice: Digestion, Nutrients, and Performance

16:27 – Calories In vs. Calories Out: The Nuance Behind the Formula

27:41 – Alcohol and Fitness: How It Impacts Gains, Recovery, and Fat Loss

Thank You to Our Sponsors:

Broads: Ready to ditch the BS and start feeling strong in your body? Work 1:1 with a Broads Coach to get custom programming + nutritional guidance to finally reach your goals. Learn more at https://www.broads.app/join

Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies  to claim yours.

Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything.

 

Find more from Tara:

Instagram: @taralaferrara @broads.podcast @broads.app

Youtube: Tara LaFerrara
 

You’re not “too sensitive”, you’re dysregulated. And no, a 10-minute meditation won’t fix it.

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.

We Also Discuss:

(12:13) You’re Breathing Wrong: Here’s How to Fix It

(19:05) The 4 Stress Responses Sabotaging Your Progress

(30:09) The Real Reason Stress Is Wrecking Your Workouts

(36:47) Tapping: The Weird-Looking Tool That Actually Works

(49:56) From Skeptic to Self-Regulated

(55:53) Don’t Wait for Rock Bottom to Start Healing

Thank You to Our Sponsors:

Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.app

Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours.

Find more from Tara:

Instagram: @taralaferrara @broads.podcast @broads.app

Youtube: Tara LaFerrara

Find more from Claire Ollila:

Instagram: @claire.ollila

Website: https://www.theopeningpath.co/foundations 

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.

What's Discussed: 

 (00:00) If I could start my fitness journey over…
(05:08) Why strength training would be my day one
(08:03) The truth about soreness and sweat
(13:56) How under-eating held me back
(17:33) Walking for recovery, not just rings
(20:11) The warm-up I used to skip (and now swear by)
(24:14) You don’t need more, you need the right things

Thank You to Our Sponsors:

• Broads: Ready to ditch the BS and start feeling strong in your body? Work 1:1 with a Broads Coach to get custom programming + nutritional guidance to finally reach your goals. Learn more at https://www.broads.app/join
• Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies  to claim yours.
• Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything.

Find more from Tara:

 

Website: https://www.taralaferrara.com/

Instagram: @taralaferrara @broads.podcast @broads.app

Youtube: Tara LaFerrara
Tiktok: @taralaferrara

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.

We Discuss:

02:58 – Why walking is actually exercise (and why that matters) 

09:41 – What reverse dieting actually is and who really needs it 

17:16 – Calories in vs calories out (CICO) for beginners 

29:17 – Why cycle syncing is problematic and potentially harmful 

34:09 – How to actually fix your relationship with food 

44:25 – How to love your body while working on it 

58:24 – Why motivation is a lie and what to focus on instead

Thank You to Our Sponsors:

Ready to ditch the BS and start feeling strong in your body? Work 1:1 with a Broads Coach to get custom programming + nutritional guidance to finally reach your goals. Learn more at https://www.broads.app/join

Find more from Tara:

Website: https://www.taralaferrara.com/

Instagram: @taralaferrara @broads.podcast @broads.app

Youtube: Tara LaFerrara
Tiktok: @taralaferrara

Find more from Alex Allen: 

Instagram: @thealexallen

Born to Thrive Podcast 

YouTube: https://www.youtube.com/@AlexAllen

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.

Let’s get into it.

I Also Talk About:

(00:00) Is Pilates actually effective?

(05:52) What’s behind the “Pilates body” glow-up

(10:13) Why Pilates won’t change your body alone

(16:51) How to combine Pilates with lifting

(26:05) Final verdict: Do both—but do this first

Thank You to Our Sponsors:

Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything.

Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours. 

Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today  at broads.app   

Find more from Tara:

Website: https://www.taralaferrara.com/

Instagram: @taralaferrara @broads.podcast @broads.app

Youtube: Tara LaFerrara

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.

We Also Discuss:

05:27 – What are the biggest misconceptions when it comes to women's health? 

07:03 – Why women are constantly misdiagnosed or dismissed by doctors 

08:37 – The 2002 Women's Health Initiative study that changed everything 

12:09 – Are doctors getting perimenopause/menopause education now? 

14:36 – Why "that's just part of getting older" is a harmful narrative 

15:41 – How to find doctors with hormone knowledge 

17:27 – What is HRT and hormone replacement therapy? 

18:18 – Why women might want to consider hormone replacement 

19:42 – How hormones are preventative for chronic diseases 

21:08 – How to know if symptoms are perimenopause vs other issues 

23:06 – What tests to ask for and where to get them 

24:44 – Addressing fears about HRT and breast cancer 

28:06 – When is the right time to start HRT? 

29:14 – Do you have to take hormones forever? 

40:31 – Finding your perfect hormone "cocktail" 

45:00 – Supplements: what women actually need as they age 

54:58 – Why women should take creatine 

57:40 – How to figure out if a supplement is actually working

Thank You to Our Sponsors:

Broads: Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.app

Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything.

Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours.

Find more from Tara:

Website: https://www.taralaferrara.com/

Instagram: @taralaferrara @broads.podcast @broads.app

Youtube: Tara LaFerrara

Find more from Dr. Amy Killen: 

Website: https://hopbox.life/

Instagram: @dr.amybkillen

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.

I Also Discuss:

(00:02) A tribute to my mom

(06:30) Sitting with grief and unexpected loss
(19:22) What support looks like in the thick of it

(29:37) Grief, remembrance, and how we show we care

(32:47) learning to carry the ache—and keep going

Find more from Tara:

 

Website: https://www.taralaferrara.com/

Instagram: @taralaferrara @broads.podcast @broads.app

Youtube: Tara LaFerrara
Tiktok: @taralaferrara

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.

We Also Discuss:

06:35 – Why your feet are the foundation of everything (and you're screwing them up)

10:08 – How to ease into barefoot training without destroying your calves

16:08 – The real transition strategy for barefoot running

24:01 – What is biohacking? (Spoiler: you're already doing it)

28:09 – Blue light glasses and why your screens are sabotaging your sleep

35:08 – What grounding actually is and why inflammation is killing you

41:11 – How old do you want to live? (His answer might surprise you)

45:01 – Do biohackers struggle to connect with "normal" people?

51:06 – Why running is just a series of one-foot hops

58:22 – Strength training: why calisthenics beats the gym

01:06:00 – The one thing beginners should focus on first

01:07:22 – Post-meal walks: the easiest biohack you're not doing

01:09:27 – Building real community vs. Instagram fitness culture

Thank You to Our Sponsors:

Broads: Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.app

Timeline: Get you free 3-day trial of Mitopure gummies. Head over to timeline.com/taragummies to claim yours.

Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything.

Find more from Tara:

Website: https://www.taralaferrara.com/

Instagram: @taralaferrara @broads.podcast @broads.app

Youtube: Tara LaFerrara

Find more from Josh Holland: 

Website: https://joshuajholland.com/

Instagram: @joshuajholland

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.

We Also Discuss:

00:44 – The real reason your body’s holding onto weight

26:04 – Muscle loss on weight loss meds? Here’s the truth

38:30 – Why the same med works for your friend but not you

44:25 – Can you lose fat and build muscle at the same time?

52:24 – Willpower isn’t your problem—this is

01:00:04 – Still judging weight loss meds? You might be missing the point

Thank You to Our Sponsors:

Broads: Broads 1:1 – Ready to ditch the bullshit and start feeling good in your body? Choose your level and let's do this together. Apply for BroadsCOACH or BroadsCHAMPION today at broads.app

Legion: Use code Tara20 for 20% off your first order and double loyalty cash back any order after that when you shop at LegionAthletics.com

Momentous: Head to livemomentous.com and use code TARA for up to 35% off your first order. Because foundational health isn't optional – it's everything.

Find more from Dr. Spencer Nadolsky: 

Website: https://drspencer.com/

Instagram: 

https://www.instagram.com/drnadolsky/

Find more from Tara:

Website: https://www.taralaferrara.com/

Instagram: @taralaferrara @broads.podcast @broads.app

Youtube: 

Tara LaFerrara

Tiktok: 

@taralaferrara