The Muscle Makeover

By Megan HardyHealth & Fitness

The Muscle Makeover episodes

June 25, 2025 Ep 113 | Muscle Growth: Exercise 'Snacks' To Boost Protein Synthesis
In today’s episode, we’re diving into the science behind exercise “snacks” — small bursts of movement that can have a big impact on muscle growth, especially during long periods of sitting. If you’ve ever felt like you didn’t have time for a full workout, this is your reminder that the little things matter. Tune in to learn how to make the most of your movement, even on the busiest of days.
Free Macro Guide: Set And Adjust Your Own Macros⁠⁠
Use Code “TMM” for 20% off Legion Athletics Supplements
⁠⁠Click to Apply For 1:1 Coaching⁠
Free Resources & Live Trainings: ⁠⁠⁠Facebook Group⁠
Follow Megan and Fitness Uncharted Socials:

⁠⁠⁠Instagram⁠⁠⁠ | ⁠Facebook⁠⁠ | ⁠⁠⁠YouTube⁠⁠⁠ | ⁠⁠⁠TikTok⁠
19 min
June 18, 2025 Ep 112 | Nervous System Regulation: Rebuild Trust With Your Body For Better Results w/ Sheridan Ruth
In this powerful episode, I’m joined by somatic trauma therapist, burnout coach, and bestselling author Sheridan Ruth to explore how somatic intelligence and nervous system regulation can transform your wellness journey—physically, mentally, and emotionally. Sheridan shares her deeply personal story of navigating alopecia, grief, and healing from the inside out, offering a raw look at what true resilience really means. We talk about how burnout often stems from nervous system dysregulation—not lack of effort—and how to break the cycle of “doing all the right things” without seeing results. Sheridan also shares practical ways to rebuild trust with your body and why healing isn’t a linear checklist, but a spiral. If you’ve ever felt stuck in your progress or exhausted from constantly pushing, this episode is for you.
Contact Sheridan:
Instagram: @SheridanRuth
Website: SheridanRuth.com
FREE Nervous System Regulation for when you’re low on time, privacy and space
Book: Somatic Intelligence for Success

Free Macro Guide: Set And Adjust Your Own Macros⁠⁠
Use Code “TMM” for 20% off Legion Athletics Supplements
⁠⁠Click to Apply For 1:1 Coaching⁠
Free Resources & Live Trainings: ⁠⁠⁠Facebook Group⁠
Follow Megan and Fitness Uncharted Socials:

⁠⁠⁠Instagram⁠⁠⁠ | ⁠Facebook⁠⁠ | ⁠⁠⁠YouTube⁠⁠⁠ | ⁠⁠⁠TikTok
53 min
June 11, 2025 Ep 111 | Calorie Deficits Without The Burnout: How Low Is Too Low?
How low should you drop your calories in a deficit? How low is too low? How long should you stay in a calorie deficit? How much weight can you expect to lose each week? Do you need an aggressive calorie deficit to see results? Join me on this episode to get your questions answered!
Free Macro Guide: Set And Adjust Your Own Macros⁠⁠
Use Code “TMM” for 20% off Legion Athletics Supplements
⁠⁠Click to Apply For 1:1 Coaching⁠
Free Resources & Live Trainings: ⁠⁠⁠Facebook Group⁠
Follow Megan and Fitness Uncharted Socials:
⁠⁠⁠Instagram⁠⁠⁠ | ⁠Facebook⁠⁠ | ⁠⁠⁠YouTube⁠⁠⁠ | ⁠⁠⁠TikTok⁠
28 min
June 04, 2025 Ep 110 | How To Quiet Food Noise w/ Elizabeth Dall
Tired of constantly thinking about food? In this episode, nutrition and behavior coach Elizabeth Dall explains what food noise is, where it comes from, and how to quiet it. We dive into emotional eating, body image struggles, and the pressure to eat “perfectly.” Elizabeth shares practical tools to help you feel more at peace with food and trust your body again.
Contact Elizabeth:
Instagram: @awomanofwellness
Website: www.awomanofwellness.com
Free mindful eating audio meditation: www.awomanofwellness.com/foodconfidence

Free Macro Guide: Set And Adjust Your Own Macros⁠⁠
Use Code “TMM” for 20% off Legion Athletics Supplements
⁠⁠Click to Apply For 1:1 Coaching⁠
Free Resources & Live Trainings: ⁠⁠⁠Facebook Group⁠
Follow Megan and Fitness Uncharted Socials:

⁠⁠⁠Instagram⁠⁠⁠ | ⁠Facebook⁠⁠ | ⁠⁠⁠YouTube⁠⁠⁠ | ⁠⁠⁠TikTok⁠
47 min
May 28, 2025 Ep 109 | Periodize Your Nutrition: Build Muscle, Burn Fat & Boost Metabolism in Your 30s, 40s & 50s
In this episode, I’m breaking down why constant dieting without a plan can actually backfire—causing muscle loss, slowing your metabolism, and making it easier to regain weight. I’m sharing why it’s so important to spend more time at maintenance calories, how to structure your nutrition into strategic phases, and why periodizing your approach is the key to sustainable fat loss, strength, and true food freedom.
Free Macro Guide: Set And Adjust Your Own Macros⁠⁠
Use Code “TMM” for 20% off Legion Athletics Supplements
⁠⁠Click to Apply For 1:1 Coaching⁠
Free Resources & Live Trainings: ⁠⁠⁠Facebook Group⁠
Follow Megan and Fitness Uncharted Socials:
⁠⁠⁠Instagram⁠⁠⁠ | ⁠Facebook⁠⁠ | ⁠⁠⁠YouTube⁠⁠⁠ | ⁠⁠⁠TikTok⁠
34 min
May 21, 2025 Ep 108 | Beyond Kegels: Pelvic Floor Truths For Women At Every Stage w/ Dr. Kelsey Shumway
In this empowering episode, I’m joined by Dr. Kelsey Shumway, a pelvic floor physical therapist and founder of Shift Physical Therapy. We’re diving into what pelvic floor health really looks like during pregnancy, postpartum, and beyond — including C-sections, leakage, coning, and why kegels might not be the cure-all. Whether you're lifting weights, navigating menopause, or just curious about what your pelvic floor actually does, this conversation is packed with real talk and actionable tips to support your strength from the inside out.
Contact Dr. Kelsey:
Instagram @Doc.Kels
@shiftphysicaltherapy
Shift Physical Therapy Website
Contact Megan:
Free Macro Guide: Set And Adjust Your Own Macros⁠⁠
Use Code “TMM” for 20% off Legion Athletics Supplements
⁠⁠Click to Apply For 1:1 Coaching⁠
Free Resources & Live Trainings: ⁠⁠⁠Facebook Group⁠
Follow Megan and Fitness Uncharted Socials:
⁠⁠⁠Instagram⁠⁠⁠ | ⁠Facebook⁠⁠ | ⁠⁠⁠YouTube⁠⁠⁠ | ⁠⁠⁠TikTok
53 min
May 14, 2025 Ep 107 | Overcome Recurrent Binge Eating Setbacks And Stay On Track
Struggling with recurring binge eating episodes that keep setting you back? Today I’m sharing real stories from clients and practical tools to help you identify your triggers, break the binge cycle, recover faster, and stop letting setbacks undo your hard work. Whether you’re dealing with emotional eating, secret binges, or just feeling stuck, this episode will help you shift your perspective, stay consistent, and keep moving forward on your fitness journey.
Free Macro Guide: Set And Adjust Your Own Macros⁠⁠
Use Code “TMM” for 20% off Legion Athletics Supplements
⁠⁠Click to Apply For 1:1 Coaching⁠
Free Resources & Live Trainings: ⁠⁠⁠Facebook Group⁠
Follow Megan and Fitness Uncharted Socials:
⁠⁠⁠Instagram⁠⁠⁠ | ⁠Facebook⁠⁠ | ⁠⁠⁠YouTube⁠⁠⁠ | ⁠⁠⁠TikTok⁠
31 min
May 07, 2025 Ep 106 | The Secret To Stress-Free Meals: Create Your Personal Meal Bank
Tired of guessing what to eat? If you feel like you’re constantly scrambling to hit your nutrition goals—or wondering why you're inconsistent—this episode is your game-changer. Most people eat the same 10–15 meals on repeat, but what you’re repeating might be exactly what’s holding you back. I’ll walk you through how to audit your current go-to meals, spot the ones that are sabotaging your protein, calorie, or macro goals, and optimize them for success. Plus, I’ll share my own “meal bank” and how I structure variety without creating chaos in the kitchen. Whether you’re stuck in a snack rut or overdoing it on hidden calorie bombs, this episode will help you build a go-to list of meals that make tracking easy, eating enjoyable, and progress inevitable.
Free Macro Guide: Set And Adjust Your Own Macros⁠⁠
Use Code “TMM” for 20% off Legion Athletics Supplements
⁠⁠Click to Apply For 1:1 Coaching⁠
Free Resources & Live Trainings: ⁠⁠⁠Facebook Group⁠
Follow Megan and Fitness Uncharted Socials:
⁠⁠⁠Instagram⁠⁠⁠ | ⁠Facebook⁠⁠ | ⁠⁠⁠YouTube⁠⁠⁠ | ⁠⁠⁠TikTok⁠
38 min
April 30, 2025 Ep 105 | Realistic Nutrition For Parents & Breaking Generational Behavior Cycles w/ Adam Badger
Struggling to find balance between feeding your family and breaking old food habits? In this episode with Fitness & Lifestyle Coach, Adam Badger, we dive into realistic nutrition strategies for busy parents and explore how to break free from generational cycles around food, body image, and dieting—for yourself and your kids.
CONTACT ADAM:
⁠@badgerstrength on IG⁠
⁠@badgerstrength on TikTok⁠
CONTACT MEGAN:
Free Macro Guide: Set And Adjust Your Own Macros⁠⁠
Use Code “TMM” for 20% off Legion Athletics Supplements
⁠⁠Click to Apply For 1:1 Coaching⁠
Free Resources & Live Trainings: ⁠⁠⁠Facebook Group⁠
Follow Megan and Fitness Uncharted Socials:
⁠⁠⁠Instagram⁠⁠⁠ | ⁠Facebook⁠⁠ | ⁠⁠⁠YouTube⁠⁠⁠ | ⁠⁠⁠TikTok⁠
45 min
April 23, 2025 Ep 104 | “I Know What To Do But I’m Not Getting Results” - Hard Fitness Truths
Have you ever felt like you're doing all the things, but still not seeing the results you want? You know a ton about health and fitness—you’ve done the research, listened to the podcasts, maybe even tracked every bite and step—but it’s still not clicking. You’re craving more balance, food freedom, and a body you feel confident in… and honestly, you’re working way too hard to not see results. If that hits home, this episode is for you. I’m sharing some tough fitness truths that might sting a little—but they could also be the shift you need to finally start seeing progress.
Free Macro Guide: Set And Adjust Your Own Macros⁠⁠
Use Code “TMM” for 20% off Legion Athletics Supplements
⁠⁠Click to Apply For 1:1 Coaching⁠
Free Resources & Live Trainings: ⁠⁠⁠Facebook Group⁠
Follow Megan and Fitness Uncharted Socials:
⁠⁠⁠Instagram⁠⁠⁠ | ⁠Facebook⁠⁠ | ⁠⁠⁠YouTube⁠⁠⁠ | ⁠⁠⁠TikTok
27 min

About The Muscle Makeover

From the publisher's feed

Welcome to The Muscle Makeover where we talk about mindset, nutrition and fitness tactics that are going to help you build muscle, lose body fat, and feel strong, confident and EMPOWERED. Hosted by…