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If you’ve tried to lose weight after kids and found that the old playbook from your 20s and 30s isn’t working, this episode is for you. In this solo episode, I share my personal journey inside a dedicated body recomposition program, which helped me lose fat and build muscle in just 6 months. After years of overtraining and under-fueling—which eventually led to a wrecked metabolism, hormones and energy crashes—I realized the playbook of ‘move more eat less’ was not going to work in midlife.

In this episode, I break down the exact methods I used to lose 10 pounds, heal my metabolism, balance my hormones, and build real muscle. I break down this episode into three main sections—nutrition, fitness and lifestyle. I talk about reverse dieting—the strategy where you incrementally increase your daily caloric intake by 50 to 100 calories each week to heal your metabolism, restore hormonal balance, and prepare your body to be in a state where it can lose weight. Whether you want to lose fat, build muscle, or heal your metabolism, this episode is a full playbook on what body recomp entails!

EPISODE RESOURCES
TDEE Calculator | https://tdeecalculator.net
MyFitness Pal Free Macro Calculator | https://blog.myfitnesspal.com/free-macro-calculator
Fitness Uncharted | https://www.fitnessuncharted.com
StrengthLog | https://www.strengthlog.com

Additional resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/episode-29-how-to-lose-fat-and-build-muscle-in-midlife-my-recomp-journey-solo-episode

FUEL YOUR PERFORMANCE

Momentous is my go-to for high-quality, science-backed supplements →

Offer: Use code FuelWithErin for 14% off one-time purchase and 35% off first-time subscriptions

Shop here: https://crrnt.app/MOME/1KeXpK4v

LETS CONNECT

Instagram | @fuel.with.erin

Submit a Story | https://fuelwitherin.com

==========

Disclaimer: The information provided in this podcast and its show notes is for informational and educational purposes only. It is not intended as medical advice or as a substitute for the advice of a physician or other healthcare professional. Using this information does not create a doctor-patient relationship.

Do not use this information to diagnose or treat any health problem or to prescribe any medication or treatment. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medications, or before starting any herbal or nutritional supplements. Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. The use of any information provided is solely at your own risk. This disclaimer also applies to any of the guests on the podcast.

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If you are a woman who runs, lifts weights, or loves staying active, ignoring your lower core might actually be holding your performance back. Studies show that athletes are far more likely to experience pelvic health conditions than non-athletes, yet the traditional fitness world completely ignores how childbirth and anatomy impact daily activity, lifting and running.

In this episode we sit down with Dr. Rachel Selman—a performance sport scientist, orthopedic and pelvic physical therapist, and author of the upcoming book Floor It. Rachel shares how the pelvic floor is a critical force absorber for your body, how to move beyond basic Kegels into contraction and lengthening, and how to integrate pelvic floor training into your everyday routine.

Tune in for actionable self-assessments, tips for runners and lifters, and advice on how to stop settling for leaks, injuries and pain from a dysfunctional pelvic floor. Your pelvic floor is your ultimate foundation—let's learn how to make it functional for performance and life.

Additional resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/episode-28-beyond-kegels-why-the-pelvic-floor-is-an-athletes-ultimate-force-absorber-with-dr-rachel-selman

CONNECT WITH DR. SELMAN

Instagram | https://www.instagram.com/dr.rachelselman/

Website | https://synthesisphysicaltherapy.com/

Book, Floor It | https://www.simonandschuster.com/books/Floor-It/Rachel-Selman/9798994780121

Available for Pre-Order. This item will be released on October 6, 2026

FUEL YOUR PERFORMANCE

Momentous is my go-to for high-quality, science-backed supplements →

Offer: Use code FuelWithErin for 14% off one-time purchase and 35% off first-time subscriptions

Shop here: https://crrnt.app/MOME/1KeXpK4v

LETS CONNECT

Instagram | @fuel.with.erin

Youtube | @FindYourFuel

Submit a Story | https://fuelwitherin.com

==========

Disclaimer: The information provided in this podcast and its show notes is for informational and educational purposes only. It is not intended as medical advice or as a substitute for the advice of a physician or other healthcare professional. Using this information does not create a doctor-patient relationship.

Do not use this information to diagnose or treat any health problem or to prescribe any medication or treatment. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medications, or before starting any herbal or nutritional supplements. Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. The use of any information provided is solely at your own risk. This disclaimer also applies to any of the guests on the podcast.

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Have you felt like everyone else received a manual to life that you somehow missed? In today's episode, we sit down with Katy Weber who is an ADHD advocate and coach, and host of the Women & ADHD podcast. Katy shares her personal story of being diagnosed during the pandemic at age of 45. Despite appearing as high-achieving, she was white-knuckling her way through daily life, battling internal hyperactivity, and mistaking her struggles for personal failure.

We dive deep into why so many women are overlooked by standard diagnostic tools, which were originally built around the behavior of young boys. Katy opens up about the eye-opening moments that changed everything—including how overcompensating to hide executive dysfunction leaves women completely exhausted.

Katy also shares why the real key to thriving with ADHD isn't a magical planner or app, but a radical shift in mindset toward self-acceptance, how she navigated her kids' ADHD diagnosis, the biggest misconceptions about adult ADHD, and what friends can do to better understand and support their friends with ADHD.

RESOURCES

• 20% off Focused Space with code WOMENADHD: https://get.focused.space/womenadhd
• Free Resources for ADHD Brains: https://www.womenandadhd.com/freebies
• Katy's Recommended Screening Tool: ADDitude Magazine Adult ADHD Symptom Test, https://www.additudemag.com/symptom-checker/
• Katy’s YouTube Recommendation: How to ADHD by Jessica McCabe
• Additional resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/episode-27-ferrari-engine-bicycle-brakes-navigating-adult-adhd-diagnosis-with-katy-weber

CONNECT WITH KATY

• Instagram: https://www.instagram.com/katyweber.adhd/
• Women with ADHD Website: https://www.womenandadhd.com/

FUEL YOUR PERFORMANCE

• Momentous is my go-to for high-quality, science-backed supplements →
• Offer: Use code FuelWithErin for 14% off one-time purchase and 35% off first-time subscriptions
• Shop here: https://crrnt.app/MOME/1KeXpK4v

LETS CONNECT:

• Instagram | @fuel.with.erin
• Youtube | @FuelwithErin
• Submit a Story | https://fuelwitherin.com

==========

Disclaimer: The information provided in this podcast and its show notes is for informational and educational purposes only. It is not intended as medical advice or as a substitute for the advice of a physician or other healthcare professional. Using this information does not create a doctor-patient relationship.

Do not use this information to diagnose or treat any health problem or to prescribe any medication or treatment. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medications, or before starting any herbal or nutritional supplements. Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. The use of any information provided is solely at your own risk. This disclaimer also applies to any of the guests on the podcast.

Send us Fan Mail

Have you tried elimination diets, cut out countless foods, and done random internet cleanses, only to find yourself still dealing with uncomfortable bloating, irregular periods and gut issues? In this episode, we sit down with licensed naturopathic doctor, yoga instructor, and women's health expert, Dr. Ashley de Luna. Dr. de Luna shares her personal journey navigating severe gut issues from her earlier days as a vegetarian to medical school, and reveals why the secret to her healing wasn't a restrictive vegan diet—it was regulating her nervous system.

We pull back the curtain on how the gut acts as our "second brain" and why true digestive wellness must start with a safe, grounded nervous system. Dr. de Luna breaks down the physiology of the vagus nerve and explains why eating while stressed prevents your body from properly releasing digestive enzymes. You will learn direct, actionable strategies to shift your body out of "fight or flight" and into a "rest and digest" state. We also touch on parasites, mold, leaky gut, and hormones, for a holistic conversation on gut health for women.

RESOURCES

EWG Tap Water Database - https://www.ewg.org/tapwater/
Aqua True Water Filter - https://aquatru.com

Additional resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/9s7xy3j7x7sz638y7scjlwwpfw85j6

CONNECT WITH DR. ASHLEY DE LUNA

Instagram: @doctordeluna

Website: https://drdaluna.com

Dr. de Luna’s Drop It Like It's Doc Podcast: https://podcasts.apple.com/us/podcast/drop-it-like-its-duck/id1541234567

FUEL YOUR PERFORMANCE

Momentous is my go-to for high-quality, science-backed supplements →

Offer: Use code FuelWithErin for 14% off one-time purchase and 35% off first-time subscriptions

Shop here: https://crrnt.app/MOME/1KeXpK4v

LETS CONNECT:

Instagram | @fuel.with.erin

Youtube | @FuelwithErin

Submit a Story | https://fuelwitherin.com

==========

Disclaimer: The information provided in this podcast and its show notes is for informational and educational purposes only. It is not intended as medical advice or as a substitute for the advice of a physician or other healthcare professional. Using this information does not create a doctor-patient relationship.

Do not use this information to diagnose or treat any health problem or to prescribe any medication or treatment. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medications, or before starting any herbal or nutritional supplements. Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. The use of any information provided is solely at your own risk. This disclaimer also applies to any of the guests on the podcast.

Send us Fan Mail

Is it actually possible to avoid microplastics in a world where they seem to be everywhere? In this episode, we sit down with Dr. Megan Wolff, the Executive Director of the Physician and Scientist Network Addressing Plastics and Health (P-SNAP), to demystify the noise around plastic pollution. Dr. Wolff shares the research that has been done around microplastics and explains the difference between particle effects and chemical effects, revealing why the real danger often lies in the 16,000+ synthetic chemicals used to make plastic—many of which are known neurotoxicants and hormone disruptors.

We dive deep into the most impactful, easy swaps you can make today, specifically in the kitchen and your beauty routine. Dr. Wolff shares why you should ditch the non-stick pans for cast iron, the truth behind ‘microwave-safe’ labels, and how to tell if your laundry detergent is actually fragrance-free.

I’m excited for you to hear her tips—because the impact of microplastics are real, but there are some super simple and easy things we can do, to reduce our exposure and keep ourselves healthy.

This conversation is not about fear-mongering; it’s about giving you the agency to make informed decisions for your family's long-term well-being.

Resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/episode-25-the-impact-of-microplastics-on-womens-health-and-how-to-reduce-them-with-dr-megan-wolff

ADDITIONAL RESOURCES FROM THE EPISODE

• P-SNAP Organization
• The Plastic Detox (Netflix Film)
• Clearia App

FUEL YOUR PERFORMANCE

Momentous is my go-to for high-quality, science-backed supplements →

Offer: Use code FuelWithErin for 14% off one-time purchase and 35% off first-time subscriptions

Shop here: https://crrnt.app/MOME/1KeXpK4v

LETS CONNECT:

Instagram | @fuel.with.erin

Youtube | @FuelwithErin

Spotify | Apple Podcasts

Submit a Story | https://fuelwitherin.com

==========

Disclaimer: The information provided in this podcast and its show notes is for informational and educational purposes only. It is not intended as medical advice or as a substitute for the advice of a physician or other healthcare professional. Using this information does not create a doctor-patient relationship.

Do not use this information to diagnose or treat any health problem or to prescribe any medication or treatment. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medications, or before starting any herbal or nutritional supplements. Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. The use of any information provided is solely at your own risk. This disclaimer also applies to any of the guests on the podcast.

Send us Fan Mail

In this episode, we sit down with elite rock climber and founder of Athena Rock Climbing, Kelly Turner, who takes us through her grueling 42-day expedition in the Canadian Arctic, where she led an all-female team to establish one of the hardest climbing routes in the world. Beyond the physical summit, Kelly shares how the outdoors became a sanctuary for processing profound personal loss, including the death of her mother and her recent experience with two miscarriages.

Kelly dives deep into the mental strategies that allow her to thrive in high-stakes environments, explaining how rock climbing serves as a superpower for handling life's unknowns. We discuss the importance of sitting with fear rather than fleeing from it, navigating a male-dominated sport, the power of self-awareness, and recognizing your true worth.

Resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/episode-24-42-days-in-the-arctic-and-the-power-of-seeking-discomfort-with-kelly-turner

CONNECT WITH KELLY:

Instagram | @athenarockclimbing

Website | Athena Rock Climbing

FUEL YOUR PERFORMANCE

Momentous is my go-to for high-quality, science-backed supplements →

Offer: Use code FuelWithErin for 14% off one-time purchase and 35% off first-time subscriptions

Shop here: https://crrnt.app/MOME/1KeXpK4v

LETS CONNECT:

Instagram | @fuel.with.erin

Youtube | @FuelwithErin

Spotify | Apple Podcasts

Submit a Story | https://fuelwitherin.com

==========

Disclaimer: The information provided in this podcast and its show notes is for informational and educational purposes only. It is not intended as medical advice or as a substitute for the advice of a physician or other healthcare professional. Using this information does not create a doctor-patient relationship.

Do not use this information to diagnose or treat any health problem or to prescribe any medication or treatment. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medications, or before starting any herbal or nutritional supplements. Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. The use of any information provided is solely at your own risk. This disclaimer also applies to any of the guests on the podcast.

Send us Fan Mail

What happens when a psychologist who specializes in helping families through with mental health suddenly finds herself on the other side of the table? In this episode, Dr. Natasha Poulopoulos (known as Dr. Tash) shares her deeply personal journey of losing her father to glioblastoma. We dive into the eerie quiet that follows a medical battle, anticipatory grief, and the science of the grieving brain.

We also tackle the vast world of mental health and regulation. Dr. Tash explains why thoughts aren’t facts and how we can use cognitive diffusion to separate our identity from our anxious feelings. We discuss the critical difference between having a hard moment and having a clinical disorder, highlighting the power of behavioral activation—like movement and greenery—to shift our physiology and help us move through emotions in as little as 90 seconds.

Resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/episode-23-tools-for-mental-health-anxiety-and-grief-with-dr-tash

CONNECT WITH DR. TASH:

Instagram | @dr_tashp

Website | https://www.drtash.com

FUEL YOUR PERFORMANCE

Momentous is my go-to for high-quality, science-backed supplements →

Offer: Use code FuelWithErin for 14% off one-time purchase and 35% off first-time subscriptions

Shop here: https://crrnt.app/MOME/1KeXpK4v

LETS CONNECT:

Instagram | @fuel.with.erin

Youtube | @FuelwithErin

Submit a Story | https://fuelwitherin.com

==========

Disclaimer: The information provided in this podcast and its show notes is for informational and educational purposes only. It is not intended as medical advice or as a substitute for the advice of a physician or other healthcare professional. Using this information does not create a doctor-patient relationship.

Do not use this information to diagnose or treat any health problem or to prescribe any medication or treatment. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medications, or before starting any herbal or nutritional supplements. Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. The use of any information provided is solely at your own risk. This disclaimer also applies to any of the guests on the podcast.

Send us Fan Mail

In this episode, we’re joined by Amy Cantwell, who shares her deeply moving story of losing her first daughter, Anne, at 28 weeks. Amy walks us through the raw reality of that experience—from the intuitive feeling that something was wrong to the physical and emotional toll of the days that followed.

She talks about working through the profound loss by grounding herself in truth and finding unique rituals to manage her grief. Our conversation also follows her subsequent path through self-advocacy and an IVF journey that eventually led to the birth of her daughter, Callie. Join us as we explore the complexities of motherhood, the importance of listening to your intuition, and the strength it takes to thrive after the unthinkable.

Resources from this episode can be found at: https://www.fuelwitherin.com/podcast/v/episode-22-trusting-your-intuition-and-navigating-grief-with-amy-cantwell

LETS CONNECT:

Instagram | @fuel.with.erin

Youtube | @FindYourFuel

Spotify | Apple Podcasts

Submit a Story | https://fuelwitherin.com

==========

Disclaimer: The information provided in this podcast and its show notes is for informational and educational purposes only. It is not intended as medical advice or as a substitute for the advice of a physician or other healthcare professional. Using this information does not create a doctor-patient relationship.

Do not use this information to diagnose or treat any health problem or to prescribe any medication or treatment. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medications, or before starting any herbal or nutritional supplements. Statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. The use of any information provided is solely at your own risk. This disclaimer also applies to any of the guests on the podcast.