In this episode, we take a deep dive into what actually happens to muscle during weight loss, and what protein can (and can’t) do to protect it.

This conversation was inspired by a real-life interaction with someone using a GLP-1 medication who was prioritizing protein to avoid muscle loss, despite not exercising. As a trainer and researcher, that raised an important question: Is protein enough to preserve muscle during weight loss without resistance training?

Using current research, we break down how much muscle is typically lost in a calorie deficit, how protein intake influences lean mass, and why resistance training is still the most powerful signal for muscle preservation. We also discuss why this topic matters even if weight loss isn’t your goal, because muscle plays a key role in strength, metabolic health, and long-term independence.

This episode is part 2 of a 3-part protein series.

⌚ TIMESTAMPS

0:00 – Does protein keep you from losing muscle while you lose weight without exercising? 
2:00 – Podcast updates and what to expect in this episode
3:57 – Why preserving muscle matters during weight loss
5:41 – How much muscle people lose during weight loss without exercise
10:19 – Does the size of your calorie deficit affect muscle loss?
12:05 – Practical advice if you’re trying to lose weight

KEY TAKEAWAYS

⭐ Weight loss usually involves losing both fat and muscle

⭐ Higher protein diets help reduce muscle loss during a calorie deficit

⭐ Some muscle loss still occurs without resistance training

⭐ Protein is supportive, but training is the primary signal for muscle preservation

⭐ Protecting muscle supports strength, independence, and long-term metabolic health

RESEARCH

Meta-analysis comparing effect of standard protein and high protein diets on body composition while in a calorie deficit. 

Study looking at how much lean body mass people lose when in a calorie deficit without exercise. 

Stronger By Science review of research looking at calorie deficits and muscle gain. 

📖 StrongHer Collective is on Substack! Access free articles about women's strength, or subscribe to get strength workouts that you can do at home or at the gym.

📲 Connect with StrongHer Collective on Instagram

💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.

In this episode of the StrongHer Collective Podcast, we talk about what protein really does in the body, how it supports muscle repair and growth, how much protein active women actually need, and whether timing your protein intake really matters. This episode cuts through influencer noise and diet culture to bring you evidence-based, practical guidance you can actually use.

⌚ TIMESTAMPS
0:00 Introduction 
2:50 What is protein, and how does it work in your body?
8:29 How much protein should you eat?
12:26 When should you eat protein?
15:09 Summary of what we learned

Key Takeaways
⭐ Protein is required to build and repair muscle, but it only works when paired with muscle stimulus (like resistance training).
⭐ The (old) RDA for protein reflects a minimum to prevent deficiency, not an optimal intake for active people.
⭐ Most active individuals benefit from protein intakes between 1.2–2.2 g/kg of body weight, depending on training demands.
⭐ Spreading protein intake fairly evenly across meals may support muscle protein synthesis.
⭐ There is no “anabolic window” you need to rush to hit — consistency across the day matters more than perfect timing.

RESEARCH
Meta-analysis on protein timing
Study about skewed vs. even protein intake and muscle protein synthesis
Overview of protein needs

📖 StrongHer Collective is on Substack! Access free articles about women's strength, or subscribe to get strength workouts that you can do at home or at the gym.

📲 Connect with StrongHer Collective on Instagram

💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.

⭐ WORKSHEET DOWNLOAD: How to Start Your Exercise Habit ⭐

Most people start each new year full of motivation—but that motivation fades fast. According to this study on LinkedIn, 50% of new gym memberships purchased in January are cancelled within 6 months. In this episode, I am laying out concrete tools so that this doesn't happen to you! Don't forget to download the free worksheet that goes with this episode! 

This is Part 1 of the StrongHer New Year Series, a three-part series to help you create a sustainable, personalized exercise habit—without relying on willpower, guilt, or “new year, new you” pressure. Stay tuned for Part 2 (how to choose a gym) and Part 3 (setting up a home gym). 

Resources:
Check out Tiny Habits by BJ Fogg and Atomic Habits by James Clear. We also talked about the LinkedIn study on gym memberships and utilization. 

📖 StrongHer Collective is on Substack! Access free articles about women's strength, or subscribe to get strength workouts that you can do at home or at the gym.

📲 Connect with StrongHer Collective on Instagram

💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.

In today’s episode, I’m joined by Dr. Olivia Petry, chiropractor, yoga teacher, and lead singer of the Dancing Hearts Band. Olivia brings a modern, sports-based approach to women’s injury care, and we dive into so much that every active woman needs to hear.

We talk about hypermobility (which affects an estimated 10–25% of women), gender differences in injury patterns, and why so many women delay getting the care they need. Whether you’re dealing with chronic pain, rebuilding after an injury, or just trying to keep your body strong for the long run, this conversation will give you practical tools you can use today.

One of the biggest takeaways?
You don’t need to be “hurt badly enough” to seek help. Women often delay care because we’re used to taking care of everyone else, we’ve been dismissed by providers, or we’ve normalized high levels of pain. This episode is your sign to advocate for yourself and take a proactive approach to strength.

Links:
Work with Olivia at Active Seattle Chiropractic
Check out the Dancing Hearts Band on Spotify

📖 StrongHer Collective is on Substack! Access free articles about women's strength, or subscribe to get strength workouts that you can do at home or at the gym.

📲 Connect with StrongHer Collective on Instagram

💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.

In this episode, I sit down with Dr. Kate Mihevc Edwards, physical therapist, author, and co-host of The Interdisciplinary Case Miles Podcast, for a thoughtful conversation about how women can navigate strength, recovery, and identity through every stage of life.

Kate and I talk about how her experiences as both clinician and patient reshaped her approach to healthcare—emphasizing curiosity, compassion, and seeing the whole person. We explore how to reframe “starting over” after injury, burnout, or major life transitions; how understanding our bodies’ physiology can build confidence instead of confusion; and how to fuel, rest, and move in ways that genuinely support strength.

We also unpack the pressures of comparison, the importance of rest, and the process of learning to slow down and listen to our bodies with age and experience. Kate reminds us that strength isn’t about perfection—it’s about self-trust, awareness, and allowing ourselves to evolve.

Her parting advice really hit home for me: rest is productive, give yourself grace, and stop comparing your journey to anyone else’s.

What You’ll Learn in This Episode

• How to reframe “starting over” after injury, life transitions, or burnout without feeling like failure.
• Why understanding your body’s physiology and hormonal changes can build confidence and resilience.
• The essentials of fueling, sleep, and recovery for strength and long-term health.
• How to filter out misleading fitness and hormone advice online.
• When to seek professional care and how to advocate for yourself in the healthcare system.
• Why rest, self-compassion, and letting go of comparison are critical for sustainable strength.

Links

Learn more about Kate on her website, and connect with her on Instagram. Runners should check out her amazing RUNsource app. Listen to the Interdisciplinary Case Miles Podcast where Kate and a running medicine physician and sports dietician discuss injury cases (Apple, Spotify) and learn how to stay strong, healthy, and injury-free with real stories and practical insights every runner can use. To submit a case to Interdisciplinary Case Miles, send an email to [email protected]. 

📱 Connect with me on Instagram! I'm @strongher.collective.
💌 Subscribe to the Substack
💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.

📖 StrongHer Collective is on Substack! Access free articles about women's strength, or subscribe to get strength workouts that you can do at home or at the gym.

📲 Connect with StrongHer Collective on Instagram

💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.

In this episode, we’re talking about one of the most misunderstood topics in women’s fitness: protein. Protein plays an important role in changing your body composition, but it’s not the magic solution many influencers make it out to be.

I break down what protein actually does in your body—how it supports muscle repair, helps you feel full, and slightly increases your energy expenditure—and what it can’t do (spoiler: it doesn’t “burn fat”). You’ll also learn why resistance training, recovery, and consistency—what I call the“boring basics”—are still the real miracle tools for building strength and maintaining muscle, whether or not weight loss is part of your journey.

You’ll learn:

• Why eating protein without strength training won’t maintain muscle
• How protein supports satiety, recovery, and metabolism
• What is the thermic effect of food (and how small that impact really is)
• Why the “boring basics” are anything but boring when it comes to results

Mentioned in this episode:

• GLP-1 medications and muscle maintenance
• Common misconceptions about protein and fat loss
• Evidence-based basics for sustainable body recomposition

📱 Connect with me on Instagram! I'm @strongher.collective.
💌 Subscribe to the Substack
💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.

📖 StrongHer Collective is on Substack! Access free articles about women's strength, or subscribe to get strength workouts that you can do at home or at the gym.

📲 Connect with StrongHer Collective on Instagram

💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.

Influencer marketing has exploded in recent years, and supplements are one of the most profitable products promoted on social media. But when profit is the priority, consumers are often left with exaggerated claims, hidden risks, and misleading information.

In this episode, we look at how influencers make money from supplements through commissions, brand deals, and white labeling. We discuss the ethical concerns when influencers and even licensed physicians sell supplements online, and how conflicts of interest can blur the line between education and marketing.

Links for the nerds:

Disinformation on dietary supplements by German influencers on Instagram (Ricke & Seifert, 2025)

Geneva Declaration (World Medical Association)

International Code of Medical Ethics (World Medical Association)

📱 Connect with me on Instagram! I'm @strongher.collective.
💌 Subscribe to the Substack
💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.

📖 StrongHer Collective is on Substack! Access free articles about women's strength, or subscribe to get strength workouts that you can do at home or at the gym.

📲 Connect with StrongHer Collective on Instagram

💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.

Injuries are a part of life and they’re almost unavoidable. But did you know women are more prone to certain injuries than men? In this episode, we talk about what injuries women are prone to, discuss theories on why this is the case,  talk about what you can do to prevent injury, strategies for working around an injury, and how to build resilience.

Timestamps
0:00 Introduction
2:20 Episode overview
2:47 Injuries can happen anywhere!
6:02 Common injures in woman athletes (Harvard Health provides a list, )
8:46 Why are some injuries more common for women? (Here's a 2018 article that talks about differences in bone structure and landing mechanics between men and women)
13:53 Preventing injuries 
27:27 What to do when you get injured 

Video of Katherine Switzer discussing what it was like to be the first woman to run the Boston Marathon in 1967. 

📱 Connect with me on Instagram! I'm @strongher.collective.
💌 Subscribe to the Substack
💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.

📖 StrongHer Collective is on Substack! Access free articles about women's strength, or subscribe to get strength workouts that you can do at home or at the gym.

📲 Connect with StrongHer Collective on Instagram

💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.

Supplements line the shelves of every health store and flood our social media feeds with promises of fat loss, energy, and better performance. But how safe are they really? In this episode, we break down how dietary supplements are regulated in the U.S., noting important difference in consumer protections with supplements vs. drugs.

Timestamps
0:00 Intro
2:43 What I'm reading right now! Let's Get Physical by Danielle Friedman
7:30 FDA's treatment of Drugs vs. Supplement
12:40 The story of Ephedra 

Resources

• FDA's Statement on the ban of Ephedra (2004)
• Memorial Sloan Kettering Integrative Medicine ingredient database - you can look up an ingredient here to see what it does, what scientific data backs it up, etc.
• Case study of ephedra psychosis caused by a weight loss supplement
• 2015 New England Journal of Medicine emergency room visits due to dietary supplements
• NSF 3rd party testing
• US Anti Doping Agency high risk supplement list

📱 Connect with me on Instagram! I'm @strongher.collective.
💌 Subscribe to the Substack
💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.

📖 StrongHer Collective is on Substack! Access free articles about women's strength, or subscribe to get strength workouts that you can do at home or at the gym.

📲 Connect with StrongHer Collective on Instagram

💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.

The supplement industry is massive—worth over $60 billion in 2024 in the U.S. alone—and chances are you’ve come across it in your daily life, whether at the grocery store, on Instagram, in a doctor’s office, or even from a well-meaning mother-in-law. But with so many powders, pills, and potions out there, how do you know what’s worth your money and what’s just clever marketing?

In this episode, I break down the world of dietary supplements in a way that’s clear, evidence-based, and practical. We’ll cover:

• What counts as a supplement (according to the Food and Drug Administration)
• Reasons for taking a supplement—from addressing deficiencies to boosting athletic performance
• The big problem with supplement regulation in the U.S. (and why supplement safety matters)
• Which supplements are helpful for fitness (specifically protein powder and creatine)
• Common gimmicks and marketing traps you can skip
• My personal take: which supplements I actually use

You’ll walk away knowing how to spot quality supplements (hint: third-party testing is key, and NSF certification is the gold standard) and how to make smart choices without wasting money or risking your health.

Chapters

0:00 Intro
2:15 What is a supplement?
4:45 Not all supplements are created equal.
6:00 Supplement regulation in the US
8:20 Supplement marketing tactics
10:30 Protein supplement
15:47 Creatine supplement
20:58 My supplement stack

Links

Read more about supplements on the FDA website

Creatine and Protein 

NOTE: None of these are affiliate links, they are simply all NSF certified and reasonably priced. I will NEVER sell you supplements because I see it as a conflict of interest. 

Biosteel Creatine 

Bare Performance Nutrition Creatine

Biosteel Protein Powder (plant based)

Biosteel Protein Powder (whey)

📱 Connect with me on Instagram! I'm @strongher.collective.
💌 Subscribe to the Substack
💪 Looking for 1-1 Virtual Training? Fill out my Training Application Form.

📖 StrongHer Collective is on Substack! Access free articles about women's strength, or subscribe to get strength workouts that you can do at home or at the gym.

📲 Connect with StrongHer Collective on Instagram

💪 Looking for 1-1 training support? Fill out Morganne's training application form, or learn more here.