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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 portions and over-reward with “healthy” snacks.
• Protein + portion awareness are the game changers.
• Small swaps (like halving nut butter or balancing wraps with protein/fiber) make fat loss doable.
• Progress comes from strategy, not restriction.

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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 reverse back to maintenance, where your body and brain feel their best.

•A build phase means eating in a surplus to gain muscle — yes, it’s uncomfortable, but it works.

•My current strategy: small food swaps, replacing bars with real food, upping steps, and using gum as a tool.

•The big picture: fat loss phases work best when they’re intentional and followed by maintenance  — not when you live in a deficit forever.

💬 Let’s connect!
Come hang out with me on Instagram @fiercemamacollective
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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 over a year, thinking more discipline, protein, and workouts were enough — but my energy, mood, and hunger told me otherwise.
  
  
• Testing showed low estrogen and progesterone, plus almost no testosterone, so I started estrogen gel and nightly progesterone.
  
  
• Within a week, my sleep, mood, and energy improved — hot flashes gone, workouts better, and no more constant irritability.
  
  
• HRT isn’t a magic fat loss tool, but it can give you the energy, mood stability, and sleep quality to stick with the habits that do work.
  
  
• The old study that gave HRT a bad rap doesn’t reflect current research — starting it earlier can be both safe and beneficial.

💬 Let’s connect!
Come hang out with me on Instagram @fiercemamacollective
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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.
• Quick fixes fade fast: crash diets drop water weight, not lasting fat.
• Muscle matters: building strength and eating enough fuel keeps weight off.
• Support wins: community and coaching carry you past the first 30 days.
• Investing in yourself is powerful: moms deserve the same priority we give our kids.

Homework:

Pick one habit to do for the rest of the year — like protein at breakfast or a daily walk — and commit.

💬 Let’s connect!
Come hang out with me on Instagram @fiercemamacollective
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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.
• Strength training 2–4x/week beats daily grind workouts and builds lasting muscle.
• Daily movement can be short, imperfect, and still powerful — it’s not about calorie burn.
• Progress comes from momentum, not perfection; stop starting over, start stacking small wins.
• Focus on what fits your life — not what influencers sell you.
• Bonus move: Try hitting 25g of protein before noon and feel the difference in energy and cravings.

💬 Let’s connect!
Come hang out with me on Instagram @fiercemamacollective
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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 your life — not the other way around.

What You’ll Learn:

• Why summer is so hard (and why that makes it the best time to start)
• How to build consistency during chaos — even with camp drop-offs and swim meets
• Small, repeatable habits that work even when you’re running on empty
• How to habit stack and set simple movement goals
• Why flexibility wins over rigid schedules every time
• What it really means to stay consistent without being perfect

💬 Let’s connect!
Come hang out with me on Instagram @fiercemamacollective
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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 start showing up for yourself — no guilt, no perfection, just doable steps that fit 

What You’ll Learn:

• Why it’s never too late to start feeling better in your body
• How to shift out of the “I don’t have time” mindset
• What’s really behind that comparison trap
• The truth about fitness and energy after 40
• Why small actions (like dancing in your kitchen!) matter more than you think
• Two steps you can take today to get unstuck and start strong

💬 Let’s connect!
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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 will bring you real-life coaching, solo pep talks, and practical strategies you can actually use — all with a side of humor and zero BS.

What You’ll Get:

• Real talk on fitness and mindset for moms
• Simple movement strategies that fit real life
• Permission to eat without guilt and fuel your energy
• Support for ditching hustle culture and doing things your way
• Encouragement to stop “starting over” and start showing up
  
  

💬 Let’s connect!
Come hang out with me on Instagram @fiercemamacollective
Tag me, DM me, or share what hit home for you — I love hearing from you.

If this episode helped you:

• Follow the show so you don’t miss an episode
• Share it with a fellow mama who needs to hear it
• Leave a review — it helps more moms find us and join the Fierce Mama Collective!