In this episode, we’re diving deep into how eating more can be the secret to increasing metabolism, restoring your period, and building lean muscle—even if that feels counterintuitive at first.

I’m answering some of your most thoughtful Instagram questions about period recovery timelines, calorie increases, navigating running during recovery, trusting your hunger, and what to do if you’re still feeling low energy even on higher calories.

And in this week’s “What Would Marie Do?” segment, I’m breaking down a listener’s case study on muscle growth—what might be missing even if you’re training consistently and eating protein.

🌟 Reset. Fuel & Thrive — My New Coaching Program Is Officially LIVE!

I’ve launched a new 12-week nutrition coaching program to help you support your training with proper fuel, energy, and a metabolism that works with you, not against you.💛 It’s perfect if you’ve been training consistently but not seeing the changes you want — in strength, energy, or body composition.

🌟 This is a limited, small group of women — so you'll get real support, attention, and accountability throughout.

→ You can still join the waitlist to be first in line for the next round: https://the-art-of-health.de/reset-fuel-thrive/

🎉 Pilates x Strength Challenge — Happening Now (April 25) on YouTube!

🎧 Episode with client Agnes – How we increased her calories, restored her metabolism, and got her period back:

Instagram

YouTube

Freebies

In this episode, I sit down with my client, Agnes, to talk about her incredible transformation from struggling with restrictive eating to finally feeling confident, fueled, and free around food. Agnes opens up about her past experiences with dieting, the challenges she faced with food anxiety and body image, and how she was able to shift her mindset, restore her energy, and improve her performance in training.

💬 We discuss:

This episode is a must-listen if you’ve ever felt trapped in restrictive habits, worried about eating more, or struggled to balance nutrition with performance and well-being.

✨ Join the Waitlist for My Upcoming Coaching Program!

🌟 Sustainable Fat Loss – Learn how to lose fat sustainably, keep your metabolism strong, and feel in control of your progress—without restriction.

👉 Join the Waitlist: https://the-art-of-health.de/sustainable-fat-loss

🌸 Period Recovery & Food Freedom – Regain your period, fuel your body for energy and performance, increase metabolism and reduce food anxiety.

👉 Join the Waitlist: https://the-art-of-health.de/hormonal-balance-and-food-freedom

💖 Signing up doesn’t commit you to anything, but it does give you priority access, exclusive early-bird pricing, and a say in shaping the program before it launches!

Enjoy the episode and don’t forget to share your thoughts! 🎧✨

🍽️ My Nutrition App (The Art of Health):

○ iOS - Apple Store ► https://apps.apple.com/de/app/the-art-of-health/id1565967554?l=en 

○ Android - Playstore ► https://play.google.com/store/apps/details?id=com.mariesteffen.taot&hl=en_US&gl=US

📔 Get my FREE Goal GUIDE ► https://the-art-of-health.de/goodie-ziel-guide/ The goal journal helps you to set the right goals and the goal journal helps you to choose the right goals, weather you should start with a muscle building or fat loss phase first and what to do if you fall into the category of being 'skinny fat'.

🎧 You might also like:

Period Recovery & Reverse Diet Success Story with Sara ► https://open.spotify.com/episode/1hvvdGqolYcWBhNBLzvEie?si=ErEsTQehRn2wCF_f9jtA4w

How to increase your metabolism ► https://open.spotify.com/episode/0RQrF5E2n3jy8QluaJ9LfA?si=bP3Jn1TiSjejdDl0lGwpeQ

How to get your period back ► https://open.spotify.com/episode/6sznh8qZ2nLZJSF4YVumv5?si=dot6DDzXSsWVxY3AEqEPsQ

The Art of Health on...

Spotify ► https://open.spotify.com/show/5Y173fTNhC7nQBtrhmluTR?si=9a376632ef4142fd 

Apple Podcast ► https://podcasts.apple.com/us/podcast/the-art-of-health-podcast/id1705076378

Get my personal recommendation to reach your fitness goal!👇

Send me your fitness related question and get my answer in one of my next episodes. Use subject 'What would Marie Do?'

✉️ email ► [email protected] or send me a …

🎤 voice note ► https://www.speakpipe.com/TheArtOfHealth

My Website ► https://the-art-of-health.de

Business Inquiries ► [email protected]

Get my personal recommendation to reach your fitness goal!👇

Send me your fitness related question and get my answer in one of my next episodes. Use subject 'What would Marie Do?'

✉️ email ► [email protected] or send me a …

🎤 voice note ► https://www.speakpipe.com/TheArtOfHealth

📔Download Your Free Yearly Goal Setting Journal Guide Here ► https://the-art-of-health.de/new-year-goal-setting-journal-guide

1:1 Coaching waitlist ► https://docs.google.com/forms/d/e/1FAIpQLSfSu3aWbqDl9P3dDTkRnL4zzpqzywyUxm6HAKoU_SbExnVg8A/viewform

🍲 Download Your Meal Prep Guide Here ► https://the-art-of-health.de/goodie-meal-prep-guide/

🫙Supplements I use👇 ► https://www.foodspring.de/ Feel free to use my Code ➡️ MarieFSG ⬅️ for 15% off My favorite Protein 💪

Try my Workout App for free ► https://0de371-2.myshopify.com/

🏡 Workout with me from home ► https://youtube.com/playlist?list=PLnG92tcrtk49gDcL8CplLeRoNYG-qw0DK&si=BLkREQZCnpIiRmVo

🍽️ My Nutrition App (The Art of Health):

○ iOS - Apple Store ► https://apps.apple.com/de/app/the-art-of-health/id1565967554?l=en 

○ Android - Playstore ► https://play.google.com/store/apps/details?id=com.mariesteffen.taot&hl=en_US&gl=US

🎧 You might also like:

How to stop food cravings in 4 steps ► https://open.spotify.com/episode/0jvLgBDEL7ig8jp8eUJXXC?si=EPM0sPUYTLKbGeb-nz9ONQ

How to assess weight loss and muscle gain progress ► https://open.spotify.com/episode/2Qf7sonRnp2kA8iRTKnVPq?si=BqbAklaRRv6OgV8493iQpw 

How do you know, if you're making progress in training (strength, endurance, and mobility) ► https://open.spotify.com/episode/4VNioZxWjZNT5Zv2FwaxwI?si=USjS6d7xRzyh2FtLbO0QJA

The Art of Health on...

Spotify ► https://open.spotify.com/show/5Y173fTNhC7nQBtrhmluTR?si=9a376632ef4142fd 

Apple Podcast ► https://podcasts.apple.com/us/podcast/the-art-of-health-podcast/id1705076378

My Website ► https://the-art-of-health.de

Business Inquiries ► [email protected]

Get my personal recommendation to reach your fitness goal!👇

Send me your fitness related question and get my answer in one of my next episodes. Use subject 'What would Marie Do?'

✉️ email ► [email protected] or send me a …

🎤 voice note ► https://www.speakpipe.com/TheArtOfHealth

1:1 Coaching waitlist ► https://docs.google.com/forms/d/e/1FAIpQLSfSu3aWbqDl9P3dDTkRnL4zzpqzywyUxm6HAKoU_SbExnVg8A/viewform

🍲 Download Your Meal Prep Guide Here ► https://the-art-of-health.de/goodie-meal-prep-guide/

🫙Supplements I use👇 ► https://www.foodspring.de/ Feel free to use my Code ➡️ MarieFSG ⬅️ for 15% off My favorite Protein 💪

Try my Workout App for free ► https://0de371-2.myshopify.com/

🏡 Workout with me from home ► https://youtube.com/playlist?list=PLnG92tcrtk49gDcL8CplLeRoNYG-qw0DK&si=BLkREQZCnpIiRmVo

🍽️ My Nutrition App (The Art of Health):

○ iOS - Apple Store ► https://apps.apple.com/de/app/the-art-of-health/id1565967554?l=en 

○ Android - Playstore ► https://play.google.com/store/apps/details?id=com.mariesteffen.taot&hl=en_US&gl=US

📔 Get my FREE Goal GUIDE ► https://the-art-of-health.de/goodie-ziel-guide/ The goal journal helps you to set the right goals and the goal journal helps you to choose the right goals, weather you should start with a muscle building or fat loss phase first and what to do if you fall into the category of being 'skinny fat'.

🎧 You might also like:

Period Recovery & Reverse Diet Success Story with Sara ► https://open.spotify.com/episode/1hvvdGqolYcWBhNBLzvEie?si=ErEsTQehRn2wCF_f9jtA4w

How to increase your metabolism ► https://open.spotify.com/episode/0RQrF5E2n3jy8QluaJ9LfA?si=bP3Jn1TiSjejdDl0lGwpeQ

How to get your period back ► https://open.spotify.com/episode/6sznh8qZ2nLZJSF4YVumv5?si=dot6DDzXSsWVxY3AEqEPsQ

The Art of Health on...

Spotify ► https://open.spotify.com/show/5Y173fTNhC7nQBtrhmluTR?si=9a376632ef4142fd 

Apple Podcast ► https://podcasts.apple.com/us/podcast/the-art-of-health-podcast/id1705076378

My Website ► https://the-art-of-health.de

Business Inquiries ► [email protected]

Get my personal recommendation to reach your fitness goal!👇

Send me your fitness related question and get my answer in one of my next episodes. Use subject 'What would Marie Do?'

✉️ email ► [email protected] or send me a …

🎤 voice note ► https://www.speakpipe.com/TheArtOfHealth

1:1 Coaching waitlist ► https://docs.google.com/forms/d/e/1FAIpQLSfSu3aWbqDl9P3dDTkRnL4zzpqzywyUxm6HAKoU_SbExnVg8A/viewform

🍲 Download Your Meal Prep Guide Here ► https://the-art-of-health.de/goodie-meal-prep-guide/

🫙Supplements I use👇 ► https://www.foodspring.de/ Feel free to use my Code ➡️ MarieFSG ⬅️ for 15% off My favorite Protein 💪

Try my Workout App for free ► https://0de371-2.myshopify.com/

🏡 Workout with me from home ► https://youtube.com/playlist?list=PLnG92tcrtk49gDcL8CplLeRoNYG-qw0DK&si=BLkREQZCnpIiRmVo

🍽️ My Nutrition App (The Art of Health):

○ iOS - Apple Store ► https://apps.apple.com/de/app/the-art-of-health/id1565967554?l=en 

○ Android - Playstore ► https://play.google.com/store/apps/details?id=com.mariesteffen.taot&hl=en_US&gl=US

📔 Get my FREE Goal GUIDE ► https://the-art-of-health.de/goodie-ziel-guide/ The goal journal helps you to set the right goals and the goal journal helps you to choose the right goals, weather you should start with a muscle building or fat loss phase first and what to do if you fall into the category of being 'skinny fat'.

🎧 You might also like:

Period Recovery & Reverse Diet Success Story with Sara ► https://open.spotify.com/episode/1hvvdGqolYcWBhNBLzvEie?si=ErEsTQehRn2wCF_f9jtA4w

How to increase your metabolism ► https://open.spotify.com/episode/0RQrF5E2n3jy8QluaJ9LfA?si=bP3Jn1TiSjejdDl0lGwpeQ

How to get your period back ► https://open.spotify.com/episode/6sznh8qZ2nLZJSF4YVumv5?si=dot6DDzXSsWVxY3AEqEPsQ

The Art of Health on...

Spotify ► https://open.spotify.com/show/5Y173fTNhC7nQBtrhmluTR?si=9a376632ef4142fd 

Apple Podcast ► https://podcasts.apple.com/us/podcast/the-art-of-health-podcast/id1705076378

My Website ► https://the-art-of-health.de

Business Inquiries ► [email protected]

Get my personal recommendation to reach your fitness goal!👇

Send me your fitness related question and get my answer in one of my next episodes. Use subject 'What would Marie Do?'

✉️ email ► [email protected] or send me a …

🎤 voice note ► https://www.speakpipe.com/TheArtOfHealth

1:1 Coaching waitlist ► https://docs.google.com/forms/d/e/1FAIpQLSfSu3aWbqDl9P3dDTkRnL4zzpqzywyUxm6HAKoU_SbExnVg8A/viewform

🍲 Download Your Meal Prep Guide Here ► https://the-art-of-health.de/goodie-meal-prep-guide/

🫙Supplements I use👇 ► https://www.foodspring.de/ Feel free to use my Code ➡️ MarieFSG ⬅️ for 15% off My favorite Protein 💪

Try my Workout App for free ► https://0de371-2.myshopify.com/

🏡 Workout with me from home ► https://youtube.com/playlist?list=PLnG92tcrtk49gDcL8CplLeRoNYG-qw0DK&si=BLkREQZCnpIiRmVo

🍽️ My Nutrition App (The Art of Health):

○ iOS - Apple Store ► https://apps.apple.com/de/app/the-art-of-health/id1565967554?l=en 

○ Android - Playstore ► https://play.google.com/store/apps/details?id=com.mariesteffen.taot&hl=en_US&gl=US

📔 Get my FREE Goal GUIDE ► https://the-art-of-health.de/goodie-ziel-guide/ The goal journal helps you to set the right goals and the goal journal helps you to choose the right goals, weather you should start with a muscle building or fat loss phase first and what to do if you fall into the category of being 'skinny fat'.

🎧 You might also like:

Stop making these 8 hidden fat loss mistakes ► https://open.spotify.com/episode/58A0ds41fAiFJRT2NjGmhz?si=EYQ2GfyZTQGTvfLJhaaftg 

How to increase your metabolism ► https://open.spotify.com/episode/0RQrF5E2n3jy8QluaJ9LfA?si=bP3Jn1TiSjejdDl0lGwpeQ

How to get your period back ► https://open.spotify.com/episode/6sznh8qZ2nLZJSF4YVumv5?si=dot6DDzXSsWVxY3AEqEPsQ

The Art of Health on...

Spotify ► https://open.spotify.com/show/5Y173fTNhC7nQBtrhmluTR?si=9a376632ef4142fd 

Apple Podcast ► https://podcasts.apple.com/us/podcast/the-art-of-health-podcast/id1705076378

My Website ► https://the-art-of-health.de

Business Inquiries ► [email protected]

Get my personal recommendation to reach your fitness goal!👇

Send me your fitness related question and get my answer in one of my next episodes. Use subject 'What would Marie Do?'

✉️ email ► [email protected] or send me a …

🎤 voice note ► https://www.speakpipe.com/TheArtOfHealth

1:1 Coaching waitlist ► https://docs.google.com/forms/d/e/1FAIpQLSfSu3aWbqDl9P3dDTkRnL4zzpqzywyUxm6HAKoU_SbExnVg8A/viewform

🍲 Download Your Meal Prep Guide Here ► https://the-art-of-health.de/goodie-meal-prep-guide/

🫙Supplements I use👇 ► https://www.foodspring.de/ Feel free to use my Code ➡️ MarieFSG ⬅️ for 15% off My favorite Protein 💪

Try my Workout App for free ► https://0de371-2.myshopify.com/

🏡 Workout with me from home ► https://youtube.com/playlist?list=PLnG92tcrtk49gDcL8CplLeRoNYG-qw0DK&si=BLkREQZCnpIiRmVo

🍽️ My Nutrition App (The Art of Health):

○ iOS - Apple Store ► https://apps.apple.com/de/app/the-art-of-health/id1565967554?l=en 

○ Android - Playstore ► https://play.google.com/store/apps/details?id=com.mariesteffen.taot&hl=en_US&gl=US

📔 Get my FREE Goal GUIDE ► https://the-art-of-health.de/goodie-ziel-guide/ The goal journal helps you to set the right goals and the goal journal helps you to choose the right goals, weather you should start with a muscle building or fat loss phase first and what to do if you fall into the category of being 'skinny fat'.

🎧 You might also like:

How to increase your metabolism ► https://open.spotify.com/episode/0RQrF5E2n3jy8QluaJ9LfA?si=bP3Jn1TiSjejdDl0lGwpeQ 

How to get your period back ► https://open.spotify.com/episode/6sznh8qZ2nLZJSF4YVumv5?si=dot6DDzXSsWVxY3AEqEPsQ

The Art of Health on...

Spotify ► https://open.spotify.com/show/5Y173fTNhC7nQBtrhmluTR?si=9a376632ef4142fd 

Apple Podcast ► https://podcasts.apple.com/us/podcast/the-art-of-health-podcast/id1705076378

My Website ► https://the-art-of-health.de

Business Inquiries ► [email protected]

Get my personal recommendation to reach your fitness goal!👇

Send me your fitness related question and get my answer in one of my next episodes. Use subject 'What would Marie Do?'

✉️ email ► [email protected] or send me a …

🎤 voice note ► https://www.speakpipe.com/TheArtOfHealth

🍲 Download Your Meal Prep Guide Here ► https://the-art-of-health.de/goodie-meal-prep-guide/

🫙Supplements I use👇 ► https://www.foodspring.de/ Feel free to use my Code ➡️ MarieFSG ⬅️ for 15% off My favorite Protein 💪

Try my Workout App for free ► https://0de371-2.myshopify.com/

🏡 Workout with me from home ► https://youtube.com/playlist?list=PLnG92tcrtk49gDcL8CplLeRoNYG-qw0DK&si=BLkREQZCnpIiRmVo

🍽️ My Nutrition App (The Art of Health):

○ iOS - Apple Store ► https://apps.apple.com/de/app/the-art-of-health/id1565967554?l=en 

○ Android - Playstore ► https://play.google.com/store/apps/details?id=com.mariesteffen.taot&hl=en_US&gl=US

📔 Get my FREE Goal GUIDE ► https://the-art-of-health.de/goodie-ziel-guide/ The goal journal helps you to set the right goals and the goal journal helps you to choose the right goals, weather you should start with a muscle building or fat loss phase first and what to do if you fall into the category of being 'skinny fat'.

🎧 You might also like:

How to increase your metabolism ► https://open.spotify.com/episode/0RQrF5E2n3jy8QluaJ9LfA?si=bP3Jn1TiSjejdDl0lGwpeQ 

How to get your period back ► https://open.spotify.com/episode/6sznh8qZ2nLZJSF4YVumv5?si=dot6DDzXSsWVxY3AEqEPsQ

The Art of Health on...

Spotify ► https://open.spotify.com/show/5Y173fTNhC7nQBtrhmluTR?si=9a376632ef4142fd 

Apple Podcast ► https://podcasts.apple.com/us/podcast/the-art-of-health-podcast/id1705076378

My Website ► https://the-art-of-health.de

Business Inquiries ► [email protected]

In this episode...

00:00 - 05:00 Why optimal fuelling for performance looks different for everybody

05:00 - 07:00 Why mimicking what others are eating will ruin your performance

07:00 - 09:00 Instead of training harder and eating less, eat more and train less (maybe)

09:00 - 11:40 What is low energy availability?

11:40 - 18:00 How does LEA occur?

18:00 - 26:30 suprising signs you’re not eating enough

26:30 - 29:15 Super helpful take away from a study ON WOMEN!

29:15 - 33:00 Community question: What would Marie do? First steps to get your period back!

33:00 - 34:04 Send your question via voice note!

👩‍🎓 study’s

► https://pubmed.ncbi.nlm.nih.gov/23846160/

Get my personal recommendation to reach your fitness goal!👇

Send me your fitness related question and get my answer in one of my next episodes. Use subject 'What would Marie Do?'

✉️ email ► [email protected] or send me a …

🎤 voice note ► https://www.speakpipe.com/TheArtOfHealth

Free strength workouts for runners ► https://www.youtube.com/playlist?list=PLnG92tcrtk48Jyc-9fqWiVvfuuoTdTnR_

Free running warm-up & cool-down routines ► https://www.youtube.com/playlist?list=PLnG92tcrtk4-iM6qD9S11m48wM7GxEl4l

🍲 Download Your Meal Prep Guide Here ► https://the-art-of-health.de/goodie-meal-prep-guide/

🫙Supplements I use👇 ► https://www.foodspring.de/ Feel free to use my Code ➡️ MarieFSG ⬅️ for 15% off My favorite Protein 💪

Try my Workout App for free ► https://0de371-2.myshopify.com/

🏡 Workout with me from home ► https://youtube.com/playlist?list=PLnG92tcrtk49gDcL8CplLeRoNYG-qw0DK&si=BLkREQZCnpIiRmVo

🍽️ My Nutrition App (The Art of Health):

○ iOS - Apple Store ► https://apps.apple.com/de/app/the-art-of-health/id1565967554?l=en 

○ Android - Playstore ► https://play.google.com/store/apps/details?id=com.mariesteffen.taot&hl=en_US&gl=US

📔 Get my FREE Goal GUIDE ► https://the-art-of-health.de/goodie-ziel-guide/ The goal journal helps you to set the right goals and the goal journal helps you to choose the right goals, weather you should start with a muscle building or fat loss phase first and what to do if you fall into the category of being 'skinny fat'.

🎧 You might also like:

'How to start running!‘ ► https://youtu.be/0neOeSWWyo8

'How to assess progress in training' ► https://youtu.be/4goFiZUrqSE

The Art of Health on...

Spotify ► https://open.spotify.com/show/5Y173fTNhC7nQBtrhmluTR?si=9a376632ef4142fd 

Apple Podcast ► https://podcasts.apple.com/us/podcast/the-art-of-health-podcast/id1705076378

My Website ► https://the-art-of-health.de

Business Inquiries ► [email protected]

Hello and Welcome to The Art of Health Podcast, where we dive deep into the art of unlocking your true potential and transforming your health, aesthetics, and performance. In this episode I want to share my journey from being a hip hop dancer, to competing internationally in bodybuilding and now being a runner. I also answer ALL your frequently asked questions about running, how to start running, my goals, my training strategy, how my nutrition has changed, and so much more. 

I hope this episode inspires you to try something new and embracing being a beginner. Because, every master was once a beginner! :)

Supplements I use👇

► https://www.foodspring.de/ Feel free to use my Code ➡️ MarieFSG ⬅️ for 15% off My favorite Protein

📔 Get my FREE Goal GUIDE ► https://the-art-of-health.de/goodie-ziel-guide/ The goal journal helps you to set the right goals and the goal journal helps you to choose the right goals, weather you should start with a muscle building or fat loss phase first and what to do if you fall into the category of being 'skinny fat'.

🍲 Download Your Meal Prep Guide Here ► https://the-art-of-health.de/goodie-meal-prep-guide/

💪Try my Workout App for free: ► https://0de371-2.myshopify.com/

🏡 Workout with me from home ► https://youtube.com/playlist?list=PLnG92tcrtk49gDcL8CplLeRoNYG-qw0DK&si=BLkREQZCnpIiRmVo

🍽️ My Nutrition App (The Art of Health):

○ iOS - Apple Store ► https://apps.apple.com/de/app/the-art-of-health/id1565967554?l=en 

○ Android - Playstore ► https://play.google.com/store/apps/details?id=com.mariesteffen.taot&hl=en_US&gl=US

🎧 You might also like: 'How to assess progress!‘ ► https://youtu.be/4goFiZUrqSE

'How hard should you train?' ► https://youtu.be/BXRDsGoKZDo

The Art of Health on...

Spotify ► https://open.spotify.com/show/5Y173fTNhC7nQBtrhmluTR?si=9a376632ef4142fd 

Apple Podcast ► https://podcasts.apple.com/us/podcast/the-art-of-health-podcast/id1705076378

My Website ► https://the-art-of-health.de

Business Inquiries ► [email protected]