Think you can just copy your boyfriend's workout or eat the way your husband does and get the same results? Spoiler: women are not just smaller men.

In this episode, I break down the key differences between men's and women's bodies when it comes to fitness and nutrition — and why following a man's plan can leave women feeling stuck, exhausted, and frustrated.

We'll cover:

• The science of the infradian rhythm vs. circadian rhythm (and why women's needs change throughout the month)

• How stress, under-eating, and overtraining hit women harder than men

• The truth about strength training, cardio, and recovery for women's bodies

• Why intermittent fasting and "just eat less, do more cardio" often backfire for women

• What women really need to do to build muscle, balance hormones, and feel strong

If you've ever wondered why your partner's fitness plan isn't working for you, this episode will give you the answers — and the science — you've been missing.

🎧 Tune in, learn how your body actually works, and stop trying to fit into a plan that was never designed for you.

We spend the first 20 years of our lives being told it's normal to "figure it out" — to try, fail, explore, and discover who we are. But somewhere around 22, the unspoken rule seems to shift: you're an adult now, and who you are, what you do, and how you show up is supposed to be locked in for life.

Here's the truth: that's crazy.

If you evolved and changed that much in your first two decades, why wouldn't you keep evolving in your 30s, 40s, 50s, and beyond? In this episode, I'm giving you the permission slip to grow, change directions, and normalize becoming a new version of yourself — again and again.

If you've ever felt guilty for changing your mind, leaving an old path behind, or realizing you're not the same person you used to be, this one's for you.

What if the missing piece of your fitness journey isn't eating less… but learning how to eat more?

In this inspiring client interview, I sit down with Taylor, who has been working with Coach Megan for the past year. Despite already being consistent with lifting, Taylor felt stuck — she believed dieting harder and eating less was the only way to get leaner. But through coaching, she learned to fuel properly, move through different phases (reverse, cut, reverse out), and even navigate international travel… all while completely recompositioning her body.

In this episode, Taylor shares:

• Why eating more was the key to unlocking her progress

• How she overcame the fear of fueling instead of restricting

• The surprising physical and mental results she saw after a year of coaching

• Advice for women who feel "stuck" in the eat-less mentality

If you've been spinning your wheels dieting harder but not seeing the results you want, Taylor's story will give you the perspective shift (and hope) you need.

Ready to stop under-eating and start seeing results? Apply for 1:1 coaching at excelerateathletics.com

This week is a special one — I'm sitting down with my Nana, who is about to turn 98 years old! Not only has she lived nearly a century, but she's also thrived with health, joy, and resilience. In this episode, I get the chance to pick her brain about the secrets to longevity, what life was like growing up in a completely different world, and the lessons she's learned that still matter today.

Nana shares her perspective on:

• What she believes has kept her healthy and thriving into her late 90s

• The habits and lifestyle choices she thinks make the biggest difference

• Her reflections on being a nurse and how healthcare has changed over the decades

• Life lessons on family, love, and what really matters as you get older

Whether you're curious about healthy aging, love hearing different generational perspectives, or just want to soak up the wisdom of someone who's seen it all, this episode will leave you inspired (and maybe tear up a little too).

Does eating too little actually stop fat loss? In this Fast Fit Facts episode, Coach Mal breaks down one of the most common (and confusing) fitness myths: the idea that undereating can make you "gain weight" or stall your results completely.

The truth? A calorie deficit always works — but long-term under-eating triggers metabolic adaptation, where your body lowers calorie burn, shifts hormones, and makes fat loss harder over time. Think of it like your body switching into low-power mode to conserve energy.

In less than 15 minutes, you'll learn:

• The science behind metabolic adaptation

• How hormones like leptin, ghrelin, thyroid, and cortisol respond to chronic dieting

• Why plateaus happen even when you're eating less than ever

• The real fix: cycling phases, reverse dieting, fueling with enough protein, and focusing on strength training

If you've ever felt stuck, frustrated, or convinced your metabolism is "broken," this episode will give you the clarity (and relief) you need.

Ready to reset your metabolism and finally break through your plateau? Join my Metabolism Reboot Challenge, where I'll walk you step-by-step through fueling strategies, training, and the exact methods I use with clients to reignite results.

🎉 Podcast listener bonus: Get 15% off your sign-up with the code POD15 at checkout.

https://go.excelerateathletics.com/metabolic-reboot-challenge

🎉 It's our 100th episode! To celebrate, I brought the entire Excelerate Athletics coaching team on the mic for a special roundtable conversation. In this episode, you'll hear from all 6 EA coaches as we pull back the curtain on what really goes into helping women transform their bodies, improve their health, and finally feel confident in their own skin.

We're talking mindset shifts, training strategies, nutrition truths, hormone health, motherhood, reverse dieting, and all the behind-the-scenes thought processes that make our coaching different. Plus — you'll get to know each coach's personality, hear client stories we'll never forget, and laugh with us through a hilariously honest "Never Have I Ever" game that proves coaches are human too.

If you've ever wondered what it's like inside the brain of an EA coach (and what it actually takes to get results that last), this episode is your all-access pass.

What you'll learn in this episode:

• The exact steps we take when building a client's plan

• Common mistakes women make that keep them stuck

• How our coaches approach hormones, binge eating, strength training, and more

• Real client transformations and the strategies behind them

Whether you're a longtime listener or this is your first episode, you're getting 100 episodes' worth of wisdom, stories, and laughs packed into one celebration.

Interested in starting your own health and fitness journey?

Follow me on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

🎉 It’s our 100th episode! To celebrate, I brought the entire Excelerate Athletics coaching team on the mic for a special roundtable conversation. In this episode, you’ll hear from all 6 EA coaches as we pull back the curtain on what really goes into helping women transform their bodies, improve their health, and finally feel confident in their own skin.

We’re talking mindset shifts, training strategies, nutrition truths, hormone health, motherhood, reverse dieting, and all the behind-the-scenes thought processes that make our coaching different. Plus — you’ll get to know each coach’s personality, hear client stories we’ll never forget, and laugh with us through a hilariously honest “Never Have I Ever” game that proves coaches are human too.

If you’ve ever wondered what it’s like inside the brain of an EA coach (and what it actually takes to get results that last), this episode is your all-access pass.

What you’ll learn in this episode:

• The exact steps we take when building a client’s plan

• Common mistakes women make that keep them stuck

• How our coaches approach hormones, binge eating, strength training, and more

• Real client transformations and the strategies behind them

Whether you’re a longtime listener or this is your first episode, you’re getting 100 episodes’ worth of wisdom, stories, and laughs packed into one celebration.

Interested in starting your own health and fitness journey? 

Follow me on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

Are you a busy mom who feels like no matter how hard you work, you're stuck spinning your wheels with little to show for it? In this episode, I'm breaking down exactly how moms can finally lose fat, build muscle, and feel strong again — without burning out or living in the gym.

We'll cover:

• Why most "quick fix" programs don't work for moms (and what to do instead)

• How to fit strength training into a packed mom schedule

• The nutrition strategies that help you lose fat without cutting out your favorite foods

• The simple shifts that make consistency realistic, even with kids, work, and chaos

This is the proven method I've used to help hundreds of moms transform their bodies and energy levels — and it's designed to work with your real life, not against it.

If you've been telling yourself you'll "get back on track when life calms down," this episode is your sign that it's time to do it differently.

Interested in starting your own health and fitness journey?

Follow me on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

✨ It's my birthday episode! ✨ To celebrate turning 29, I'm sharing 29 things I will NOT be taking into year 29. Think of it as a mix of funny confessions, lifestyle habits I'm leaving behind, and mindset shifts that I know my 20s have taught me the hard way.

From excess drinking to feeling awkward doing things alone, from trendy obsessions I never vibed with to little daily habits that just don't serve me anymore — this episode is part life audit, part comedy, and part reflection on what I want my last year in my 20s to look like.

If you've ever made plans you didn't want to keep, overpacked for every trip, or stressed yourself out rushing through the little moments — you're going to laugh and nod along to this one.

🎧 Tune in for a relatable, unfiltered look at what I'm ditching before 29 — and maybe get inspired to make your own "leave behind" list for your next birthday.

If you've been eating less, doing more, and wondering why you still feel fluffy, tired, and stuck… this episode is for you.

We're breaking down exactly how under-eating is backfiring on your fat loss goals, and why it's keeping you skinny fat, inflamed, and spinning in circles. From muscle loss and metabolism slowdown to binge cycles and hormone chaos, I'm walking you through what's really happening in your body when you're constantly underfed (even if you're "eating clean").

If you've been scared to eat more or convinced that less is always better… this one might sting a little. But it might also change everything.

Interested in starting your own health and fitness journey?

Follow me on Instagram @malssfitnfoods

Apply for 1:1 fitness & nutrition coaching:

excelerateathletics.com

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