EmpowerHer Wellness with Morgan Ekovich
EmpowerHer Wellness with Morgan Ekovich is a podcast for busy women who want to improve their health and wellness. Each episode offers practical advice on fitness, nutrition, and self-care to help listeners build a balanced and sustainable lifestyle. Morgan and her expert guests share motivation and insights for starting or enhancing a wellness routine. The show is designed as quick, impactful episodes that fit into a busy schedule.
Episodes
108 | You’re Not Lazy. Your Plan Might Not Fit Your Life.
You know strength training matters. You know you should get enough sleep, eat your vegetables, drink water, and fuel your body well. So why can knowing exactly what to do feel so different from actually doing it consistently?In this episode, Morgan explores why the problem isn't always a lack of knowledge. Sometimes we're still searching for the perfect workout, nutrition strategy, or ne
107 | The 8 Dimensions of Wellness: A Whole-Person Approach to Your Health with Louise Montag
When you think about improving your health, where does your mind go first? Nutrition? Exercise? Sleep?Those things matter, but they are only part of your overall well-being.In this episode, Morgan sits down with Louise Montag, founder of Montague Forward Solutions, to explore the eight dimensions of wellbeing: physical, spiritual, emotional, environmental, financial, intellectual, occupational, an
106 | How do you know if you are lifting heavy enough
How do you know if the weight you are lifting is actually heavy enough?In this episode, Morgan breaks down one of the most common questions she hears from women who strength train. She explains why “heavy” is not one specific number, why the same dumbbell can be challenging for one person and easy for another, and why comparing your weights to someone else’s is not useful.Morgan also walks through
105 | How Much Protein Do Women Really Need? Daily Intake, Meal Timing & High-Protein Foods Explained
Protein is everywhere right now.Protein cereal. Protein coffee. Protein chips. Protein pasta. Protein cookies. Protein water.But just because a product says “high protein” does not mean you need it, and simply eating more protein does not automatically mean you will build more muscle.In this episode, Morgan breaks down how to estimate your daily protein needs based on body weight and activity leve
104 | How to Build a Wellness Baseline You Can Maintain Year-Round
Every few months, life changes.School starts. Summer begins. Holidays arrive. Work gets busier. Travel happens. And suddenly, the health routine that felt solid a few weeks ago seems impossible to maintain.In this episode, Morgan asks a bigger question: why do we keep feeling like we have to start over every season?She explains how to create a personal wellness baseline, or “bare minimum,” across
103: DEXA Scans Explained: Body Fat, Muscle Mass, Bone Density & What the Scale Misses
The number on the scale can change without telling you whether you gained muscle, lost fat, retained water, or changed your body composition at all.In this episode, Morgan sits down with Jason and Abby Blonshine, co-owners of MetaTec, to break down what a DEXA scan measures and why body composition can give you a very different picture of progress than scale weight alone. Jason explains how DEXA m
102 | Meal Prep for Busy Women: How to Plan Healthy Meals for Fall
When life gets full, meal planning is often one of the first routines to disappear.In this episode, Morgan talks about getting back into meal prep and planning as summer transitions into fall. Instead of expecting one perfect Sunday prep routine, she explains why planning should fit your schedule, your family, and the season you are actually in.Morgan shares practical ways to create a meal plan be
101 | How to Stop Comparing Yourself and Stay Consistent with Your Health Goals
Comparison can make you feel behind, even when you are making meaningful progress.In this episode, Morgan talks about the pressure to compare your body, finances, relationships, strength, weight loss, and life timeline to people online, those around you, and even a past version of yourself.She also explains why meaningful health changes take longer than most people expect and compares consistent h
100 | How Consistency Builds Confidence: Lessons from 100 Podcast Episodes
EmpowerHer Wellness has officially reached 100 episodes! In this milestone episode, Morgan reflects on what the podcast has become since launching on September 5, 2024, and the lessons she has learned from showing up consistently, imperfectly, and without knowing exactly where the journey would lead.She shares how the podcast expanded from fitness and nutrition into whole-person wellness, includin
099 | Stress, Hormones, and the Different Types of Rest Women Need with Dr. Alicia Newsome
Rest is not something you have to earn after everything on your list is finished.In this episode, Morgan sits down with functional medicine doctor and author Dr. Alicia Newsome for a deeper conversation about stress, hormones, nervous system health, and why sleep is only one form of rest.Dr. Alicia explains how stress can show up in more ways than work deadlines and emotional overwhelm. They discu
098 | Can You Get Healthy Without Paying for a Coach? (The Truth About Free Fitness & Wellness)
Fitness and wellness have become billion-dollar industries, making it easy to believe you need expensive programs, supplements, trackers, and coaching to see results finally.In this episode, Morgan challenges that idea. She explains why improving your health can absolutely be free, and why many women already have everything they need to get started.She also shares where coaching truly adds value,
097 | Busy vs Full: How to Reframe Your Schedule and Make Time for Yourself
“Busy” has become the default answer for how life is going. But what if your life is not just busy? What if it’s full?In this episode, Morgan talks about the difference between feeling overwhelmed, anxious, and overbooked versus having a calendar full of things you enjoy, choose, and look forward to.This conversation is a gentle mindset shift for busy women who keep waiting for life to slow down b
096 | The Wellness Basics Most Women Overcomplicate (With Dr. Makayla Anderson)
Health has become incredibly complicated.Between supplements, social media trends, conflicting advice, and endless "must-do" habits, it's easy to feel like you're constantly falling behind.In this episode, Morgan welcomes back naturopathic doctor Dr. Makayla Anderson for an honest conversation about what actually matters. Together, they discuss entrepreneurship, preventive heal
095 | Your Meals Don’t Have to Be Boring to Be Healthy
Healthy eating does not have to mean plain chicken, white rice, and boring broccoli.In this episode, Morgan talks about how sauces, seasonings, dressings, and simple swaps can make repeat meals feel more flavorful while still supporting your nutrition goals. She shares some of her favorite sauce options, how she thinks about macros, and why awareness around portions matters.If you’re trying to eat
094 | Why Your Activity Level Changes in Different Life Stages
Life changes. And so does your movement.In this episode, Morgan talks about how different stages of life can quietly change your activity level, nutrition, stress, sleep, and body composition. From college to career shifts, kids, job changes, retirement, and seasonal transitions, each stage asks something different of your body.If you’ve felt like weight gain or low energy came “out of nowhere,” t
093 | Resilience, Maintenance, and Healthy Habits: What a Broken Bike Pedal Taught Me
Sometimes the lesson shows up in the middle of a live cardio class… when your bike pedal literally falls off.In this episode, Morgan shares the funny story of her spin bike pedal breaking during class and the lessons that came from it: laughing at yourself, moving forward when things go wrong, and remembering that maintenance matters.This episode is a relatable reminder that we are all human, thin
092 | How to Build Healthy Habits in 30 Days with a Simple Action Plan
Building better habits is not always about being more disciplined, motivated, or strict with yourself.In this episode, Morgan walks through a practical habit-building exercise to help you identify the habits already serving you, the habits that are not, the habits you want to refine, and the habits you’ve struggled to build in the past.You’ll learn how to choose one habit to focus on for the next
091 | Finding Your Why for Fitness: Why Movement Matters Beyond Weight Loss
This episode is a reminder that movement is about so much more than changing your body size.Morgan asks listeners to think about the last time they ran, sprinted, lifted heavy, or did something physically hard — not for aesthetics, but for real life. From playing with kids to carrying groceries, lifting a suitcase, traveling, staying independent at 90, and saying yes to the memories you want to ma
090 | Perimenopause and Menopause Symptoms: Hormones, Strength Training, and What Women Need to Know
In this episode, Morgan sits down with Dr. Sian West, an OB-GYN and menopause specialist, for a real and eye-opening conversation about perimenopause, menopause, hormones, strength training, and why women deserve better answers than “that’s normal.”They talk through common myths around menopause, including hormone therapy, belly fat, protein needs, carbs, supplements, anxiety, mood changes, and li
089 | How to Do a Time Audit and Find More Time for Your Health Goals
We all technically have the same 24 hours in a day, but that does not mean our days carry the same responsibilities, stress, mental load, or emotional weight.In this episode, Morgan breaks down why the “we all have the same 24 hours” mindset misses important context and how a simple time audit can help you see where your time is actually going.If you’ve been saying, “I don’t have time” for workout
088 | How to Stay Consistent with Fitness, Nutrition, and Sleep During Summer
Summer brings sunshine, fun plans, schedule changes, and a whole lot of routine disruption.In this episode, Morgan talks about how to navigate the transition into summer without letting your strength training, nutrition, hydration, sleep, and planning completely fall apart.You’ll learn simple ways to adjust your habits for the season instead of abandoning them, including: shorter workouts, outdoor
087 | Estate Planning Basics for Women: Wills, Trusts, and Power of Attorney
May is stress month on the EmpowerHer Wellness Podcast, and this episode covers a topic that can feel uncomfortable but incredibly important: legal planning.Morgan is joined by Katrina Hofstetter, founder and attorney of Cornerstone Legal, to talk about wills, trusts, powers of attorney, guardianship, and why these conversations matter before a crisis happens.This episode helps make estate plannin
086 | Getting Back Into Running: Simple Interval Basics for Beginners
Getting back into running does not mean you have to train for a marathon, run fast, or have everything figured out right away.In this episode, Morgan talks about how to ease back into running in a realistic way using simple intervals. She shares why those first few runs can feel awkward, how to make running more enjoyable, and why pace does not matter when your goal is simply to move your body and
085 | Is the Keto Diet Good for Women? What You Need to Know
The ketogenic diet is everywhere — but that doesn’t mean it’s right for every woman.In this episode, Morgan is joined by Dr. Makayla Andersen, a naturopathic doctor, certified nutrition specialist, and licensed dietitian nutritionist, to unpack what keto actually is, where it came from, and why it was never originally created for weight loss.Together, they talk about who keto may help, when it may
084 | How to Stay Consistent with Nutrition When Life Gets Busy
When life gets busy, nutrition is often one of the first things to slip.In this episode, Morgan talks about how to stay anchored to the basics of nutrition during stressful or transitional seasons, whether you’re traveling, managing sick kids, eating out more often, or simply too overwhelmed to cook the way you normally would.She breaks down what to focus on when your routine is off, how to build
083 | How to Simplify Healthy Eating by Creating Food Buckets
Healthy eating gets a lot harder when every meal feels like a brand new decision.In this episode, Morgan breaks down a simple way to create more structure in your nutrition by building “buckets” of foods you already like. Instead of trying to eat perfectly or constantly reinventing meals, she explains how to choose a few go-to proteins, carbs, vegetables, and fats that help meals feel easier, more
082 | Try On Your Summer Clothes Now: How to Avoid Last-Minute Body Panic
Summer has a way of sneaking up fast. And for many women, that means a sudden wave of stress when it’s time to try on shorts, dresses, swimsuits, or event outfits from last year.In this episode, Morgan explains why trying on your summer clothes now can help you avoid panic, shame spirals, and unrealistic expectations later. She talks through what to do if clothes fit, what to do if they don’t, and
081 | Best Recipe App for Meal Planning, Grocery Lists, and Saved Recipes
If your phone is full of saved recipes from Instagram, TikTok, Pinterest, and Facebook — but you never actually make them — this episode is for you.Morgan shares her review of the ReciMe app and explains how she’s using it in a more practical way now through her Cooking Club. From collecting recipes in one place to organizing them into cookbooks, planning meals, building grocery lists, and even or
080 | Best Fitness Trackers for Women: What to Track and What Actually Matters
Fitness trackers can be helpful — but only if you know what you’re actually using them for.In this episode, Morgan breaks down her honest thoughts on fitness trackers, including Fitbit, Oura Ring, Garmin, and lower-cost options. She shares what data she actually finds useful, what she ignores completely, and how to decide whether a tracker is worth buying for your goals.If you’ve been wondering wh
079 | How to Eat More Vegetables (Even If You Hate Them)
If you’ve always struggled to eat vegetables, this episode will feel incredibly relatable.Morgan shares the surprising story of how she went from completely hating vegetables as a kid to now eating multiple servings every day—and why the way vegetables are prepared can completely change how you experience them.You’ll also learn simple, realistic ways to start increasing your vegetable intake witho
078 | Why You’re Waking Up at 3AM (And How to Finally Sleep Through the Night)
Do you fall asleep easily… but wake up at 3 AM every night?Or maybe your brain won’t stop running the second your head hits the pillow?In this episode of the EmpowerHer Wellness Podcast, Morgan sits down with sleep expert Kelly Myerson to break down:Why busy brains struggle to fall asleepThe real causes behind 3 AM wakeupsHow hormones (especially perimenopause) affect sleepThe impact of screens, l
077 | Transform Your Life in 14 Days: Simple Wellness Habits for Busy Women
In this episode of the EmpowerHer Wellness Podcast, Morgan Ekovich opens up about navigating sickness, burnout, and the pressure many women feel to “push through” even when their bodies are asking for rest.She shares how tuning into biofeedback, prioritizing recovery, and reframing frustration can create powerful shifts—not just physically, but mentally and emotionally.The episode also introduces
076 | Strength Training and Menopause: What Every Woman Over 30 Must Know
Menopause doesn't mean your best years are behind you—but it does mean your body needs a different approach. In this powerful conversation, host Morgan Ekovich sits down with Polly Swingle, a licensed physical therapist with 39 years of experience, to break down the real changes happening in women's bodies during perimenopause and menopause—and what to do about them.Polly, who is also a
075 | Meal Prep for Busy Women: How to Plan, Prep & Build Sustainable Nutrition Habits
Meal prep doesn't have to mean eating sad chicken and rice from Tupperware containers for days on end. In this episode, Morgan Ekovich breaks down the exact step-by-step system for creating a meal prep and planning routine that actually fits into your busy life—without the overwhelm.Whether you've tried meal prepping before and burned out, or you're starting from scratch, this episo
074 | Stop Waiting for Life to Slow Down: Time Management Tips for Busy Women
Do you keep telling yourself you'll focus on your health when life slows down? Here's the truth: life never actually slows down. In this episode, wellness coach Morgan Ekovich shares her revelation about turning "waiting time" into productive planning time, without adding more to your already full plate.After years of working with busy women and moms, Morgan has discovered that
073 | Train with Purpose: Stop Program Hopping and Start Seeing Real Fitness Progress
Are you showing up to the gym consistently but still not seeing results? You might be stuck in the random workout trap. In this episode, Coach Morgan breaks down why doing random workouts is keeping you from getting stronger, building muscle, or seeing any real body changes, and what you need to do instead.Morgan reveals the two critical phases of fitness consistency and explains how to know when
072 | 5 Things I Care About as Your Wellness Coach (Sleep, Mindset, & More!)
Tired of wellness coaches who only care about your macros and workout splits? In this episode, I'm flipping the script on the viral "5 things I don't care about" trend and sharing the 5 things I DO care about deeply as your personal trainer, nutrition coach, and wellness guide.From kitchen confidence to quality sleep, I'm revealing what ACTUALLY matters for sustainable hea
071 | All or Nothing Thinking is Sabotaging Your Goals | Mindset Shifts for Lasting Transformation
Feeling like you have to be perfect with your workouts and nutrition or else it's not worth trying at all? You're not alone. In this episode of the EmpowerHer Wellness Podcast, host and wellness coach Morgan Ekovich tackles one of the most common struggles she sees with clients: the all-or-nothing mentality.Morgan breaks down exactly what all-or-nothing thinking is, why it's keeping
070 | Stop Buying Kitchen Gadgets! Here Are the 7 Tools That Matter
Overwhelmed by all the kitchen gadgets and "as seen on TV" tools cluttering your cabinets? In this episode, wellness coach Morgan Ekovich breaks down the seven essential kitchen staples you actually need for confident, everyday cooking.Whether you're just starting your cooking journey or looking to simplify your kitchen, Morgan shares her honest recommendations for basic equipment t
069 | How to Stay Consistent at the Gym All Year Long: A Realistic Fitness Plan for Working Women in 2026
It's 2026, and the gyms are packed! But instead of being frustrated by the New Year's rush, Morgan is celebrating every person who's decided to show up for themselves. In this episode, she breaks down why the typical "zero to 100" approach fails most people by mid-February and shares her proven slow and steady framework for building fitness habits that last all year long.M
068 | Cook with Confidence: A Beginner's Guide to Simple, Healthy Meals (+ A Big Announcement!)
Do you feel overwhelmed, stressed, or just plain uninspired in the kitchen? Do you want to cook more at home but have no idea where to start? In this episode, Morgan breaks down the real-world benefits of cooking at home—from saving money and controlling your ingredients to building unshakable confidence and setting a healthy example for your family.She shares simple, actionable strategies for abs
067 | Control Holiday Chaos & Why a Fitness Community is Your Key for 2026
Feeling the pre-Christmas pressure? In this special holiday week episode, host and coach Morgan Ekovich tackles the two biggest challenges we face this time of year: managing overwhelming stress and planning for a successful year ahead. First, Morgan delivers a powerful reminder on how to navigate the holiday chaos by focusing on what you can control and letting go of what you can't. Then, sh
066 | Two Mindset Shifts for Lasting Health Transformation
Feeling like you're constantly on a hamster wheel of starting, stopping, and feeling defeated on your health journey? In this short but powerful episode, Morgan cuts through the noise to reveal the two foundational concepts that will guarantee your success: Daily Non-Negotiables and the Gain Mindset.Learn how to create a "bare minimum" baseline for your health that you can hit even
065 | The Real Reason Your Workouts Fail (and How to Fix It with a Morning Routine)
Do you start the day with the best intention to work out, only to find that life, work, and exhaustion get in the way? You're not alone. In this episode, coach Morgan Ekovich reveals why morning workouts are a game-changer for so many women. She dives into the powerful mental and physical benefits of getting your movement in first thing, but more importantly, she provides a practical, 5-step
064 | Unlocking Your Body's Detox System: The Power of Lymphatic Health with Kjersti Vandesande
Do you feel puffy, sluggish, or like you’re holding onto tension you just can’t shake? You’re not alone. The term "lymphatic drainage" is buzzing in the wellness world, but what does it actually mean, and is it something you should be doing?In this episode, Morgan sits down with Kjersti Vandesande, a licensed massage therapist with a decade of experience in physical therapy, to demystify
063 | Your Guilt-Free Thanksgiving Survival Guide: Eat, Drink, and Stay on Track
With Thanksgiving being tomorrow, it's easy to fall into the "all-or-nothing" trap, letting one day of indulgence turn into a month-long slide. In this special early-release episode, wellness coach Morgan Ekovich provides a practical, stress-free game plan to navigate the holiday with confidence. This isn't about restriction; it's about empowerment. Morgan shares her perso
062 | I Tried On 35 Pairs of Jeans... and Why Your Body Isn't the Problem
Are you finding yourself in a dressing room feeling defeated, frustrated, and convinced that your body is the problem? You’re not alone. In this vulnerable and empowering episode, host Morgan Ekovich shares her recent experience of trying on 35 pairs of jeans and walking out with only one.Join Morgan as she breaks down the negative self-talk that creeps in during these moments and reveals the powe
061 | The Dopamine Hit Your Brain Craves: Unlocking Productivity with To-Do Lists and Wins
How do some people manage to get so much done without feeling overwhelmed? If your brain is constantly buzzing with a never-ending to-do list, this episode is your key to clarity and control. Host Morgan Ekovich pulls back the curtain on her personal productivity secrets, revealing how building simple systems can transform chaos into calm.Discover the science behind the satisfying "dopamine h
060 | The Tough-Love Guide to Doing the Thing (Even When It's Hard)
Ever have one of those days where you have the best intentions, but life throws a curveball? A sudden headache, a sick kid, or an overwhelming day at work completely drains your motivation to work out or cook a healthy meal. In this raw and unscripted episode, host Morgan Ekovich pulls back the curtain on her own tough day and shares the most powerful tool for staying on track: pivoting.This isn&a
059 | Reset Your Mindset: A Coach’s Guide to Overcoming the Internal Comparison Game
Ever look back at old photos or remember past fitness achievements and feel a pang of disappointment? The internal comparison game, pitting our present selves against a past version, is one of the biggest saboteurs of our wellness journey. It tells us we’re not as fast, strong, or disciplined as we once were, leaving us feeling defeated before we even begin. Life changes—a new job, motherhood, une
058 | Stop Grabbing Crap: A Simple Hack for Busy Women to Eat Healthy
Are you finding yourself so busy that your own nutrition falls to the bottom of the list? One minute you're wrapping up work, the next you're running out the door, and suddenly you're hangry with no healthy options in sight. This cycle often leads to last-minute drive-thru runs that leave you feeling sluggish and off-track.In this episode, Morgan shares her number one, game-changing
057 | The Easiest Way to Log Food for Nutrition Awareness
In this episode of EmpowerHer Wellness, Morgan Ekovich guides you through the most simple, sustainable approach to food logging—without burning out or obsessing over details. Whether you're new to food tracking or restarting after quitting too soon, this episode gives you a fresh perspective on using food logging as a tool for awareness, not restriction.You’ll learn how to begin with nothing
056 | Stop Self-Sabotage with These 3 Coaching Questions
In this powerful episode of EmpowerHer Wellness, Morgan sits down with certified Life Coach Melanie McNamara to explore the transformative tools of self-coaching, emotional awareness, and releasing the pressure of “shoulds.” Melanie shares her personal journey through breast cancer and how it sparked a coaching practice focused on helping women reframe their thoughts, gain clarity, and take aligne
055 | How a 1-Hour Power Hour Can Beat Procrastination & Skyrocket Your Focus
In this quick-hit solo episode of the EmpowerHer Wellness Podcast, Morgan Ekovich pulls back the curtain on the single most powerful focus tool in her routine right now: The Power Hour.If you’re feeling overwhelmed, distracted, or stuck in analysis paralysis—this simple yet game-changing 60-minute productivity technique will help you push through resistance, crush your most avoided tasks, and buil
054 | How to Use AI Like ChatGPT for Meal Plans & Macros
In this episode of the EmpowerHer Wellness Podcast, Morgan lifts the veil on how Artificial Intelligence (AI) is becoming a game-changing tool for busy moms and women looking to simplify their fitness, nutrition, and wellness routines. From smarter meal planning to finding macro-friendly fast-food options, Morgan walks you through real, everyday ways to save time, reduce decision fatigue, and take
053 | Natural Ways to Manage High Blood Pressure and Cholesterol (That Actually Work)
Feeling overwhelmed after being told you need to "change your lifestyle"? You’re not alone—and you don’t need to go through it alone either. In this episode of EmpowerHer Wellness, host Morgan welcomes Registered Dietitian and Nutrition Coach Katia Mashni, who breaks down how to navigate new diagnoses like high blood pressure, high cholesterol, or elevated labs with calm, clarity, and co
052 | Top 30 Health & Wellness Habits I Wish I Knew in My 20s
In this special episode of the EmpowerHer Wellness Podcast, host and coach Morgan Ekovich celebrates two huge milestones—her 30th birthday and the 52nd episode, marking one full year of empowering women through holistic health, fitness, and mindset coaching.Morgan shares 30 powerful lessons she's learned through her career in the health and fitness space, personal growth, and working with cli
051 | Organizing Tips That Actually Work: Expert Advice from a Professional Organizer
In this episode of EmpowerHer Wellness, host Morgan Ekovich sits down with Melanie Zell, founder of Early Bird Organizing, to unpack the real-life challenges and emotional hurdles that come with decluttering. Whether you're drowning in clutter post-summer or bracing for back-to-school chaos, this episode breaks down simple, realistic steps to organize your space, your time, and your mind.You
050 | Trusting Your Inner Voice: Reclaiming Energy, Purpose & Intuition with Anjuli Baraily
In this milestone 50th episode of the EmpowerHer Wellness Podcast, host Morgan Ekovich sits down with the multi-talented Anjuli Baraily — an opera-singer-turned-Reiki-master and intuitive medium. Anjuli shares her fascinating journey, deep insights into intuitive development, and how women can reclaim their personal energy and purpose. Whether you’re at the beginning of your spiritual journey or l
049 | How to Build a Workout Habit That Takes Just 5 Minutes a Day
In this episode of the EmpowerHer Wellness podcast, host and wellness coach Morgan Ekovich taps into one of her favorite mindset-shifting topics: "Fitness in Five Minutes." She shares how her perception of workouts changed over time, especially after juggling a busy lifestyle. Morgan opens up about the power of short, consistent workouts and actionable tips on making fitness approachable
048 | Breastfeeding Basics Every New or Future Mom Should Know
In this informative and empowering episode of the EmpowerHer Wellness podcast, host Morgan Ekovich sits down with lactation consultant Natosha Sage-EL Bylsma to dive into an in-depth conversation about breastfeeding. Perfectly timed for National Breastfeeding Month, the episode addresses key challenges, common concerns, and supportive advice for moms navigating their breastfeeding journey. Whether
047 | Food Cravings Explained: What Your Body Is Trying to Tell You
In this EmpowerHer Wellness episode, Morgan Ekovich tackles one of the most common struggles women face in their wellness journeys: nighttime cravings and binge eating. This episode breaks down the "why" behind these patterns—from under-fueling to emotional or stress-related triggers—and most importantly, shows you how to take back control of your nutrition without shame. Morgan walks yo
046 | How to Start Practicing Yoga When You’re Intimidated or Out of Shape
In this episode of the EmpowerHer Wellness podcast, host Morgan Ekovich welcomes yoga teacher Laurie Matheny to explore the healing and accessible nature of yoga. Whether you're a seasoned yogi or someone who’s been intimidated to try their first class, Laurie breaks it down and shares how yoga truly is for everybody. From hot yoga to restorative and even chair yoga, the duo discusses how mov
045 | Q&A: Simplify Your Workouts, Avoid Burnout, and Feel Confident in the Gym
In this episode of the EmpowerHer Wellness podcast, host Morgan Ekovich dives into your top exercise questions. Covering everything from optimizing your gym routine to better understanding how to structure your workouts, Morgan shares practical advice with a personal coaching touch. Whether you're just starting out or looking to avoid common workout pitfalls, this episode is packed with insig
044 | How to Use Emotion as Insight, Not a Burden - A Conversation for Every Woman
In this powerful episode of EmpowerHer Wellness, host Morgan Ekovich reconnects with college roommate and emotional wellness expert Dr. Kirsten Domagalski, a social psychologist and jury consultant. Together, they dive deep into the emotional experience of women—particularly the often-suppressed feelings of anger and resentment. Dr. Domagalski explains how societal expectations shape our emotional
043 | How to Enjoy Alcohol Without Sabotaging Your Wellness Goals
In this new EmpowerHer Wellness episode, host Morgan Ekovich dives into a timely and relatable topic: how to navigate alcohol consumption in a health-conscious way. Coming off the 4th of July weekend, Morgan shares practical strategies for women who enjoy a drink here and there but also want to stay aligned with their wellness goals. From hydration hacks to mindful drinking habits, this episode is
042 | Break the Cycle: Create the Love You Deserve with Dating Expert Meleah Manning
In this enlightening episode of EmpowerHer Wellness, host Morgan Ekovich welcomes dating and relationship coach Meleah Manning for an in-depth discussion on love, self-discovery, and building healthy relationships. Meleah, who runs the Radiant Relationship Academy, brings a wealth of knowledge from both her professional expertise and personal experiences to teach how to cultivate self-love and cre
041 | How to Eat Well Without Measuring Everything
In this episode of the EmpowerHer Wellness podcast, host Morgan Ekovich discusses portion control and mindful eating. She introduces the hand measurement method for estimating portion sizes and provides tips on how to become more aware of food consumption without relying on scales or measuring cups.What you'll learn:🥗How to use hand measurements to estimate portion sizes for protein, carbs, f
040 | The Power of Meditation: Transforming Your Life in Just 5 Minutes a Day
In this episode, host Morgan Ekovich welcomes Tamara Glenn, a certified meditation and mindfulness teacher. They discuss the benefits of meditation, how to start a practice, and various types of meditation. Tamara shares her journey from financial advisor to meditation teacher and leads listeners through a 5-minute guided meditation.About Today's Guest: Tamara GlennTamara Glenn is a dedicated
039 | Summer Body Confidence: Embrace Your Shape and Boost Self-Esteem
This episode of the EmpowerHer Wellness podcast, focuses on summer body confidence. Morgan discusses strategies to overcome negative self-talk about our bodies, how to embrace body positivity, and how to feel confident during the summer season. Listen in as she also provides practical tips for clothing selection and mindset shifts so you can enjoy the summer feeling empowered in your skin.What lis
038 | Mastering Middle-of-the-Night Insomnia: Practical Strategies for Quality Sleep
In this episode of the EmpowerHer Wellness podcast, host Morgan Ekovich and sleep expert Kelly Myerson discuss strategies for dealing with middle-of-the-night wake-ups. They explore various factors that can contribute to sleep disruptions and offer practical solutions for improving sleep quality.About Today's Guest:Kelly Myerson is a Holistic Leadership and Communication Specialist. She combi
037 | Sleep Strategies for Busy Brains: Expert Tips to Fall Asleep Faster
In this episode of the EmpowerHer Wellness Podcast, host Morgan Ekovich welcomes back sleep expert Kelly Myerson to discuss strategies for "busy brains" who struggle to fall asleep. They explore the science behind sleep difficulties, practical tips for creating effective bedtime routines, and natural solutions to promote better sleep quality.About Today's Guest:Kelly Myerson is a Ho
036 | Summer Wellness Routines: Adapting Exercise and Nutrition for Changing Schedules
In this episode of EmpowerHer Wellness, host Morgan Ekovich discusses strategies for maintaining wellness routines during the summer transition. She covers adapting exercise habits, nutrition planning, hydration tips, sleep strategies, and a planning technique to help listeners stay on track despite changing schedules.What You’ll Learn:☀️How to adapt strength training routines for summer☀️Nutritio
035 | How Friendships Improve Mental and Physical Health
In this episode of EmpowerHer Wellness, host Morgan Ekovich explores the crucial role of social connections in our overall well-being. Morgan shares personal experiences and scientific insights on why scheduling and prioritizing social interactions is essential for mental and physical health, especially for busy women juggling multiple responsibilities.What You’ll Learn:⭐The science behind why hum
034 | Natural Pain Relief: How Chiropractic Care Can Improve Your Overall Health
In this episode of the EmpowerHer Wellness podcast, host Morgan Ekovich interviews Dr. Rachel Herman, a chiropractor who takes a holistic approach to health. They discuss the benefits of chiropractic care, common misconceptions, post-adjustment care, and the importance of self-care for women.About Today's Guest - Dr. Rachel HermanDr. Rachel Herman is a chiropractor who offers in-home adjustme
033 | Active Grandparenting: Boost Your Strength and Social Connections for Better Health
In this episode of the EmpowerHer Wellness podcast, host Morgan Ekovich addresses grandparents on the importance of staying active. She discusses how maintaining an active lifestyle can improve their physical and mental health, enhance their relationships with grandchildren, and contribute to overall well-being during retirement.What You’ll Learn:⭐The importance of establishing a new routine after
032 | Empowering Women Travelers: Expert Tips for Safe and Confident Solo Adventures
This episode of the EmpowerHer Wellness podcast features host Morgan Ekovich interviewing Kim Barber, owner of Globetrotter Travel. They discuss how women can become more confident when traveling, especially solo or as the primary trip planner for their families.About today's guest:Kim Barber is the owner of Globetrotter Travel and has been a travel consultant for about 14 years. She has exte
031 | Navigating Fitness Plateaus: Strategies to Reignite Your Progress
In this episode of the EmpowerHer Wellness podcast, host and coach Morgan Ekovich discusses five strategies to navigate fitness plateaus and reignite progress. She provides practical tips on adjusting workout routines, improving nutrition, prioritizing recovery, and setting new goals.What You’ll Learn:✔️How to reassess and adjust workout routines to break through plateaus✔️The importance of proper
030 | From Chaos to Calm: How to Manage Clutter in Multi-Purpose Living Spaces
This episode of the EmpowerHer Wellness podcast discusses the impact of physical and mental clutter on our daily lives. Host Morgan Ekovich shares personal experiences and practical methods to manage clutter in multi-purpose spaces, emphasizing how physical clutter affects mental well-being and productivity.What You’ll Learn:➡️How physical clutter affects mental state and productivity➡️Two practic
029 | Natural Skincare Tips: Aging Gracefully with Low-Maintenance Routines
Show Summary:In this episode, host Morgan Ekovich interviews Gita Mahabir-Kohlsmith, an experienced esthetician, about low-maintenance skincare routines for aging gracefully. Gita shares her expertise on natural skincare, the importance of nutrition for skin health, and how to develop simple yet effective skincare habits.About Today's Guest:Gita Mahabir-Kohlsmith is an esthetician with 27 yea
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