Making Shift Happen

Making Shift Happen

By Jen Kates with Shift Human PerformanceHealth & FitnessNutritionFitness
Download on the App Store

Making Shift Happen episodes

  • 253. The Nervous System Audit: How to Know If Stress Is Sabotaging Your Life
    Feeling tired, overwhelmed, or inconsistent in your life or your training? It might not be your training plan or one thing you're doing wrong - instead, it might be your nervous system. In this episode of Making Shift Happen, we break down how to assess your stress levels using a simple Nervous System Audit and how chronic stress impacts performance, recovery, and energy.
    Take the FREE Nervous System Audit here (it's only 10 questions!): https://forms.gle/hGtZY7P8X5sAtQe26. Once you submit your answers, you will receive an answer key via email to calculate your results and to get insight on where your baseline is right now. From there, you can see what you need to do to help yourself.
    🎧 What You’ll Learn in This Episode:
    Signs of nervous system dysregulation
    Why stress affects how you feel overall in life, including your training performance
    How to assess your current stress state and the health of your nervous system, without judgment
    Check out these other relevant episodes:
    251. Why You Feel Exhausted but Can't Relax
    250. You Can't Out-train a Fried Nervous System
    222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery
    Do you have nutrition and fitness goals? I'm your coach! 
    If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
    #ShredStrong: Our Next Month Starts on Monday, May 4, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 
    Keywords: nervous system capacity, burnout vs overload, stress and performance, recovery for athletes, high achiever burnout, training consistency, endurance athlete fatigue, overtraining vs recovery, overwhelmed and exhausted, burnout vs stress, nervous system overload
    Maybe you're asking yourself the following questions - if so, listen in!
    why am I tired but can’t relax
    how to calm nervous system after stress
    nervous system reset techniques
    18 min
  • 252. You’re Not Burnt Out – You’re Over Capacity: Why Everything Feels Harder
    If you’ve been wondering why everything feels harder lately - your workouts, your work, your energy - you’re not alone.
    In this episode of Making Shift Happen, we break down how chronic stress and nervous system overload impact performance, recovery, and energy levels for high-achieving professionals and endurance athletes. You’ll learn how to recognize the signs of being over capacity and how to improve recovery, reduce stress, and build sustainable performance without doing more.
    🎧 What You’ll Learn in This Episode:
    What “capacity” means in training and performance
    Signs your nervous system is overloaded
    Why high-achievers hit a performance wall
    How stress accumulation impacts energy and recovery
    Practical ways to increase capacity sustainably
    Check out these other relevant episodes:
    251. Why You Feel Exhausted but Can't Relax
    250. You Can't Out-train a Fried Nervous System
    222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery
    Do you have nutrition and fitness goals? I'm your coach! 
    If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
    #ShredStrong: Our Month Starts on Monday, May 4, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 
    Keywords: nervous system capacity, burnout vs overload, stress and performance, recovery for athletes, high achiever burnout, training consistency, endurance athlete fatigue, overtraining vs recovery, overwhelmed and exhausted, burnout vs stress, nervous system overload
    Maybe you're asking yourself the following questions - if so, listen in!
    why am I tired but can’t relax
    how to calm nervous system after stress
    why high achievers can’t relax
    how stress affects athletic performance
    how to recover from burnout athletes
    how to improve recovery for cyclists
    nervous system reset techniques
    20 min
  • 251. Why You Feel Exhausted but Can’t Relax
    Do you ever feel completely exhausted, but the moment you try to relax, your brain won’t turn off? You’re not alone! And you’re not doing anything wrong.nIn this episode of Making Shift Happen, we’re diving into the common “tired but wired” state that many high-achieving professionals and endurance athletes experience. This is often a sign of nervous system dysregulation, where the body remains stuck in a heightened stress response even when it needs rest.
    For mountain bikers, gravel cyclists, endurance athletes, and busy professionals trying to balance training, work, and life, this constant state of activation can impact recovery, sleep quality, performance, and overall energy levels. The good news? There are simple, practical ways to help your body downshift, so listen in.
    🎧 What You’ll Learn in This Episode:
    What it means to feel “tired but wired”
    How the nervous system gets stuck in a stress response
    Why high-achievers struggle to relax and recover
    How chronic stimulation impacts sleep and recovery
    The connection between stress, performance, and energy levels
    Simple strategies to help regulate your nervous system
    Check out these other relevant episodes:
    250. You Can't Out-train a Fried Nervous System
    241. From Mountain Bike trails to Mindfulness with Karen Jarchow
    222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery
    Do you have nutrition and fitness goals? I'm your coach! 
    If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
    #ShredStrong: Our Month Starts on Monday, May 4, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 
    Keywords: nervous system regulation, tired but wired, stress and recovery, burnout and performance, recovery for athletes, nervous system dysregulation, high achiever stress, mental fatigue and performance, cycling recovery strategies, endurance athlete recovery
    Maybe you're asking yourself the following questions - if so, listen in!
    why am I tired but can’t relax
    how to calm nervous system after stress
    why high achievers can’t relax
    how stress affects athletic performance
    how to recover from burnout athletes
    how to improve recovery for cyclists
    nervous system reset techniques
    18 min
  • 250. You Can’t Out-Train a Fried Nervous System
    If you’re a high-achieving professional or endurance athlete feeling constantly tired, overwhelmed, or inconsistent in your training, the issue may not be your program or plan, it may be your nervous system.
    In this episode of Making Shift Happen, we explore how chronic stress and nervous system dysregulation impact performance, recovery, and consistency. You’ll learn how to recognize when your system is overloaded and how to implement simple strategies to improve recovery and build sustainable performance.
    🎧 What You’ll Learn in This Episode:
    What nervous system dysregulation is
    How chronic stress impacts training performance
    Why high-achievers struggle to down-regulate
    How stress stacking affects recovery and energy
    Simple techniques to support nervous system regulation
    Why recovery is essential for long-term performance
    Check out these other relevant episodes:
    246. Mindfulness for Busy Athletes: How to Reduce Stress in 60 Seconds a Day
    241. From Mountain Bike trails to Mindfulness with Karen Jarchow
    222. Heart Rate Variability (HRV) for Cyclists: The Key to Smarter Training and Recovery
    Do you have nutrition and fitness goals? I'm your coach! 
    If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
    #ShredStrong: Our Month Starts on Monday, May 4, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 
    Keywords: nervous system regulation athletes, stress and performance, burnout and training, recovery for endurance athletes, high achiever stress management, cycling recovery strategies, HRV and performance, overtraining vs under recovery
    21 min
  • 249. Your Mental Load is Killing Your Progress-Here’s How to Fix It
    If you feel inconsistent with your training, constantly tired, or like you “just can’t stay on track," it might not be a motivation problem. It might be your mental load.
    In this episode of Making Shift Happen, we’re breaking down how cognitive overload and decision fatigue are silently sabotaging your training, nutrition, and performance. This is especially true for busy, high-achieving professionals balancing careers, life, and endurance sports like mountain biking and gravel cycling.
    You’ll learn how to reduce mental load, simplify your routines, and build systems that make consistency easier, without relying on more discipline or willpower.
    🎧 What You’ll Learn in This Episode:
    What mental load actually is and why it matters for athletes
    How decision fatigue impacts training consistency
    Why you’re not “lazy” - you’re overloaded
    How cognitive overload affects nutrition and recovery
    Practical strategies to reduce decision-making in your daily routine
    How to build systems that support consistent training
    Check out these other relevant episodes:
    248. You're Not Unmotivated - You're Overstimulated
    246. Mindfulness for Busy Athletes: How to Reduce Stress in 60 Seconds a Day
    241. From Mountain Bike trails to Mindfulness with Karen Jarchow
    Do you have nutrition and fitness goals? I'm your coach! 
    If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
    #ShredStrong: Our Month Starts on Monday, April 6, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 
    Keywords: mental load and performance, decision fatigue athletes, consistency in training, cycling performance mindset, endurance athlete habits, time management for athletes, training consistency tips, mindset for high performers, overwhelm and performance, systems vs motivation fitness
    17 min
  • 248: You’re Not Unmotivated – You’re Overstimulated
    Are you actually unmotivated, or just overstimulated? If you’re a high-achieving, career-driven person trying to balance work, training, and your health - but constantly feel distracted, tired, or inconsistent - this episode is for you.
    In today’s modern, always-connected world, your brain is under constant stimulation from social media, notifications, work demands, and endless information. The result? Burnout, decision fatigue, and the feeling that you “just can’t get it together.” But I am here to assure you that you don’t have a motivation problem, you have an overstimulation problem.
    In this episode of Making Shift Happen, we break down how overstimulation impacts your focus, energy, and consistency, and how to reset your nervous system so you can show up for your health without forcing it.
    🎧 What You’ll Learn in This Episode
    Why overstimulation is mistaken for lack of motivation
    How social media and technology are draining your mental energy
    The connection between nervous system regulation and consistency
    Why high performers struggle with focus in modern life
    Simple strategies to reduce overwhelm and regain control of your habits
    How to create sustainable routines for fitness, nutrition, and recovery
    Check out these other relevant episodes:
    247. Mindful Eating for Athletes: How to Fuel for Performance without Overeating
    246. Mindfulness for Busy Athletes: How to Reduce Stress in 60 Seconds a Day
    241. From Mountain Bike trails to Mindfulness with Karen Jarchow
    Do you have nutrition and fitness goals? I'm your coach! 
    If you’re tired of feeling scattered, inconsistent, and overwhelmed trying to balance your career and your health, I can help. Inside my 1:1 coaching program, we simplify your training, nutrition, and routines so they actually fit your life - while helping you feel more focused, regulated, and in control. Apply to work with me by clicking here.
    #ShredStrong: Our Month Starts on Monday, April 6, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 
    Keywords: overstimulation, lack of motivation, how to stay motivated, mental overload, reduce overwhelm, improve focus, nervous system regulation, digital detox, social media overwhelm, productivity tips for high achievers, consistency in fitness, habit building, burnout recovery, work life balance health, endurance athlete mindset, cycling performance tips, focus and discipline, attention span, dopamine overload, modern stress management
    25 min
  • 247. Mindful Eating for Athletes: How to Fuel for Performance Without Overeating
    Many endurance athletes swing between two extremes when it comes to nutrition: ignoring hunger signals until they're ravenous or obsessing over every calorie and macro. But, there’s a smarter middle ground.
    In this Mindful March episode of Making Shift Happen, we’re talking about how mindful eating can help athletes fuel better, manage hunger, and support performance without turning nutrition into a full-time job.
    Mountain bikers, gravel cyclists, and endurance athletes often experience suppressed hunger after hard rides or efforts, which can lead to under-fueling early in the day and then overeating later at night. Learning how to recognize these signals - and when to eat even when you’re not hungry - can dramatically improve recovery, energy levels, and overall training consistency.
    In this episode, you'll learn simple strategies to eat with more awareness, improve your fueling habits, and support better performance on the bike.
    What You’ll Learn in This Episode
    Why hard training can suppress hunger signals
    The difference between mindful eating and restrictive dieting
    How endurance athletes accidentally under-fuel early in the day
    Why late-night hunger is often a fueling problem, not a discipline problem
    Simple habits that help athletes eat more intentionally
    How mindful eating can improve energy, recovery, and performance
    Check out these other relevant episodes:
    241. From Mountain Bike trails to Mindfulness with Karen Jarchow
    243. Navigating Concussions in Sports: Insights from an Expert
    12. 5 Simple Steps to Mindful Eating 
    Do you have nutrition and fitness goals? I'm your coach! 
    If you're ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you'll see results a helluva lot faster than on your own.
    #ShredStrong: Our Month Starts on Monday, April 3, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 
    Keywords: cyclist-specific training, gravel cycling training, mountain bike strength, cycling recovery, busy athlete training, Shred Strong podcast
    20 min
  • 246. Mindfulness for Busy Athletes: How to Reduce Stress in 60 Seconds a Day
    Can you really build stress resilience, improve focus, and support recovery in just one minute a day? Yes! And no, you don’t need a meditation cushion to do it. In this episode of Making Shift Happen, Coach Jen breaks down simple mindfulness practices for busy professionals, gravel cyclists, and mountain bikers who want better performance on and off the bike.
    If you’ve ever thought: "I’m bad at meditation," "My mind won’t stop racing," or "I don’t have time for mindfulness," then this episode is for you. You’ll learn how to incorporate one-minute mindfulness practices, breathing exercises, and somatic tools into your daily routine, including during rides, strength training, meals, and stressful workdays. Mindfulness isn’t about clearing your mind; it’s about building awareness.
    Fortunately, that same awareness builds resilience as an athlete.
    What You’ll Learn in This Episode
    What mindfulness really is (and what it’s not)
    Why you can’t “do meditation wrong”
    How to manage stress with simple breathing techniques
    How mindfulness improves cycling performance and recovery
    How to build emotional resilience as a high-performing athlete
    Easy mindful eating strategies for athletes
    A powerful legs-up-the-wall recovery practice for better sleep
    How to reduce stress in one minute or less
    Mindfulness practice helps reduce stress among other things. Stress impacts your Heart rate variability (HRV), sleep quality, muscle recovery, cortisol levels, and decision-making under pressure (like on a race or bike course). For endurance athletes and strength-focused cyclists, stress management isn’t optional; it directly impacts training consistency, power output, and long-term performance.
    So, by adding short, daily mindfulness exercises, you can help improve your focus during rides, enhance pacing awareness, support nervous system recovery, increase stress tolerance, and reduce reactive decision-making. This is one way you can take your performance and training to the next level.
    Check out these other relevant episodes:
    241. From Mountain Bike trails to Mindfulness with Karen Jarchow
    243. Navigating Concussions in Sports: Insights from an Expert
    12. 5 Simple Steps to Mindful Eating 
    Do you have nutrition and fitness goals? I'm your coach! 
    If you're ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you'll see results a helluva lot faster than on your own.
    #ShredStrong: Our Month Starts on Monday, April 3, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 
    Keywords: cyclist-specific training, gravel cycling training, mountain bike strength, cycling recovery, busy athlete training, Shred Strong podcast
    20 min
  • 245. Why Bodybuilding Workouts Don’t Improve Cycling Performance
    Many cyclists adopt bodybuilding-style strength training in the gym, assuming it will improve power and endurance on the bike. However, research shows that heavy, low-volume strength training - and not high-rep hypertrophy training - improves cycling economy, maximal power output, and time trial performance.
    In this episode, Coach Jen explains why bodybuilding workouts may interfere with cycling performance and outlines evidence-based strength training principles for mountain bikers and gravel cyclists.
    In This Episode:
    The difference between hypertrophy and performance training
    Why excessive fatigue compromises endurance performance
    How heavy strength training improves cycling economy
    Proper rep ranges for cyclists
    The importance of power and neuromuscular training
    Research Referenced:
    Rønnestad, B. R., & Mujika, I. (2013). Optimizing strength training for running and cycling endurance performance: A review. Scandinavian Journal of Medicine and Science in Sports, 24(4), 603-612. https://doi.org/10.1111/sms.12104 PMID: 23914932
    Aagaard, P., & Andersen, J. L. (2010b). Effects of strength training on endurance capacity in top‐level endurance athletes. Scandinavian Journal of Medicine and Science in Sports, 20(s2), 39-47. https://doi.org/10.1111/j.1600-0838.2010.01197.xPMID: 20840561
    Wilson, J. M. et al. (2011). Concurrent training. The Journal of Strength and Conditioning Research, 26(8), 2293-2307. https://doi.org/10.1519/jsc.0b013e31823a3e2dPMID: 22002517
    Check out these other relevant episodes:
    236. How to Stay Motivated When Winter Days Get Short and Cold
    231. How to Maintain Bike Fitness Without Losing Motivation this Winter
    196. 5 Nutrition and Fitness Tips for Winter   
    Do you have nutrition and fitness goals? I'm your coach! 
    If you're ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you'll see results a helluva lot faster than on your own.
    #ShredStrong: Our Month Starts on Monday, March 2, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 
    Keywords: cyclist-specific training, gravel cycling training, mountain bike strength, cycling recovery, busy athlete training, Shred Strong podcast
    17 min
  • 244. Heart Health for Everyone (but Especially Cyclists)
    February is Heart Health Month, and in this episode of Making Shift Happen, we’re breaking down how busy gravel cyclists and mountain bikers can build a stronger heart, without adding more stress to your schedule.
    Backed by research from the National Heart, Lung, and Blood Institute (NHLBI) and the National Institutes of Health (NIH), this episode covers practical, science-supported habits that improve cardiovascular health and cycling performance.
    You’ll learn how to:
    Improve heart health through smart training and daily movement
    Fuel your body with simple, heart-healthy meals
    Use sleep and recovery to boost endurance and power
    Manage stress for better performance and long-term health
    Understand why knowing your health numbers matters
    Whether you’re juggling work, family, and training - or just trying to ride stronger without burnout - this episode gives you realistic tools to support your heart, body, and mindset.
    Check out these other relevant episodes:
    236. How to Stay Motivated When Winter Days Get Short and Cold
    231. How to Maintain Bike Fitness Without Losing Motivation this Winter
    196. 5 Nutrition and Fitness Tips for Winter   
    Do you have nutrition and fitness goals? I'm your coach! 
    If you're ready to finally make some sustainable progress, feel strong and powerful on every climb uphill, feel less pain, perform better, or lose a few extra pounds, then apply to work with me by clicking here. I work with people just like you, and you'll see results a helluva lot faster than on your own.
    #ShredStrong: Our Month Starts on Monday, March 2, 2026!
    #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but why not now?! Learn more about the program and sign-up HERE! 
    Keywords: heart health for cyclists, gravel cycling training, mountain bike fitness, endurance athlete heart health, cycling nutrition, cycling recovery, busy athlete training, cardiovascular health cycling, Shred Strong podcast
    20 min

About Making Shift Happen

From the publisher's feed

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…