12. Fueling the Long Game: Why Endurance Athletes Need More (Not Less) with Alex Larson, RD

14. You Can Plank After Diastasis: Busting Pregnancy & Postpartum Fitness Myths with Jessica Dorrington, PT - Author of Strong as a Mother

You Can Plank After Diastasis: Busting Pregnancy & Postpartum Fitness Myths with Jessica Dorrington, PT SHOW NOTES: What if the advice you were given about pregnancy and postpartum exercise is outdated? In this episode of Inside the Method, Heidi sits down with physical therapist and women’s health specialist Jessica Dorrington, author of Strong as a Mother, to break down some of the biggest myths surrounding movement during pregnancy and postpartum. From “don’t plank with diastasis” to “wait 12 weeks before running,” Jessica shares what current research actually says — and why many women have been unnecessarily held back. Together, Heidi and Jessica explore how strength training supports both mom and baby, why core separation (diastasis recti) is often misunderstood, and how return-to-run timelines should be individualized — not fear-based. This conversation is for active women, new moms, coaches, and anyone who wants evidence-based clarity around pregnancy fitness. KEY MOMENTS: 02:10 – Jessica’s Journey from Runner to Women’s Health PT 05:45 – Why Pelvic Health & Sports Performance Belong Together 09:30 – The Truth About Diastasis Recti (Interrecti Distance Explained) 13:20 – Can You Train Your Abs During Pregnancy? 16:10 – Is Heavy Lifting Safe While Pregnant? 19:05 – How to Gauge Intensity: Borg Scale & The Talk Test 22:40 – Signs You Might Be Overtraining During Pregnancy 26:15 – Exercise Benefits for Baby (Not Just Mom) 30:10 – Postpartum Return to Running: What’s Changed 34:20 – Prolapse, Planks & Letting Go of Fear-Based Rules 38:00 – Why Movement Is Medicine STAY CONNECTED: ● Instagram: @hjogreenwood ● Website: heidigreenmethod.com CONNECT WITH JESSICA DORRINGTON: ● Book: Strong as a Mother (Available February 17) ● Available on Amazon, Barnes & Noble, Target & major retailers SUPPORT THE SHOW: If this episode encouraged or empowered you, share it with a mom, coach, or friend who needs it — and consider leaving a review. Your support helps us continue bringing evidence-based, empowering conversations to women everywhere. Remember — your body is capable of more than you think. And movement isn’t something to fear. It’s something to reclaim.

13. How Running Saved Me (and Became My Life’s Work) with Mary Johnson

How Running Saved Me (and Became My Life’s Work) with Mary Johnson SHOW NOTES: What happens when you don’t grow up an athlete — but movement still finds you? In this episode of Inside the Method, Heidi sits down with running and strength coach Mary Johnson, founder of Lift Run Perform, to share a deeply human story about discovering running later in life and how it became a turning point — not just physically, but emotionally and professionally. Mary opens up about growing up without sports, craving connection and movement, and how one coach believing in her changed the trajectory of her life. From navigating disordered eating to finding purpose through running, she reflects on how movement became a source of healing, confidence, and direction. Together, Heidi and Mary explore why strength training is essential for runners — not as a trend, but as a long-term foundation. They break down why random workouts lead to burnout, how phased training mirrors life seasons, and why keeping the goal the goal creates sustainable progress both in training and beyond. This conversation is for anyone who has ever felt behind, doubted their path, or wondered if it’s “too late” to begin again. KEY MOMENTS: 01:07 – Meet Mary Johnson: Finding Running Without an Athletic Background 03:00 – Growing Up Without Sports & Wanting to Belong 06:30 – The Coach Who Changed Everything 09:19 – When Running Became a Lifeline 12:06 – From Fashion to Fitness: A Career Pivot Built on Courage 14:15 – Learning Strength Training from the Ground Up 17:41 – Why Progress Takes Time (and Always Has) 19:48 – Why Strength Training Isn’t Optional for Runners 21:29 – “Keep the Goal the Goal”: A Lesson That Changes Everything 23:29 – Stress + Rest = Growth 26:42 – Rep Ranges Explained: Endurance, Muscle, Strength 28:27 – Why Foundation Always Comes Before Speed 29:50 – Training for Longevity, Not Burnout STAY CONNECTED: ● Instagram: @hjogreenwood ● Website: heidigreenmethod.com CONNECT WITH MARY JOHNSON: ● Instagram: @itsamarython ● Instagram: @liftrunperform ● Website: LiftRunPerform.com SUPPORT THE SHOW: If something in today’s episode spoke to you, please share it with someone who might need it or leave a quick review. Your presence here truly means so much. Remember — balance isn’t something you find. It’s something you create. One intentional breath. One small choice at a time.

12. Fueling the Long Game: Why Endurance Athletes Need More (Not Less) with Alex Larson, RD

Fueling the Long Game: Why Endurance Athletes Need More — Not Less — with Alex Larson, RD SHOW NOTES What if the biggest thing holding endurance athletes back isn’t training harder — but fueling better? In this episode of Inside the Method, Heidi sits down with Alex Larson, a registered dietitian specializing in sports nutrition for endurance athletes, to unpack one of the most common — and most misunderstood — issues in the endurance world: chronic under-fueling. Together, they explore how a culture of restriction, fear of carbohydrates, and “less is more” fueling myths quietly erode performance, recovery, hormones, and long-term health — especially for athletes who menstruate. Alex shares her journey from clinical nutrition into sports performance, what she sees most often in triathletes and endurance athletes, and why today’s research is finally catching up to what many athletes have felt in their bodies for years. This conversation reframes fueling as protection, performance, and longevity — not something to earn or restrict — and offers clarity on supplements, recovery nutrition, and the future of female athlete research. Whether you’re an endurance athlete, a weekend warrior, or simply someone trying to fuel your body with intention, this episode offers a powerful mindset shift: you don’t get stronger by eating less — you get stronger by fueling enough. KEY MOMENTS 02:10 – Meet Alex Larson: From Clinical Nutrition to Endurance Sports 06:45 – Why Under-Fueling Is So Common in Triathletes 10:30 – The Cultural Myth of “Fasted Training” and Performance 15:05 – Signs You’re Not Fueling Enough (Even If You Think You Are) 19:40 – Chronic Fatigue, Hunger, Injuries & Hormonal Disruption 24:50 – Carbohydrates: Why Recommendations Have Changed 30:15 – Heidi’s Personal Experience with Under-Fueling & Recovery 35:40 – Fueling as Muscle Protection, Not Weight Control 40:20 – Protein Powders: Whey vs. Plant-Based for Endurance Athletes 45:10 – Creatine, Sodium Bicarbonate & What’s Worth the Hype 51:30 – Supplements to Be Cautious With 56:10 – The Future of Sports Nutrition Research & Female Athlete Bone Health WHAT YOU’LL LEARN * Why under-fueling often masquerades as “discipline” or “optimization” * How inconsistent fueling impacts hormones, metabolism, and recovery * Why athletes fear weight gain — and how that fear backfires * The importance of balanced carbs throughout the day, not just around workouts * How proper fueling improves training adaptations and race-day performance * Which supplements are evidence-based — and which are mostly marketing * Why female athlete nutrition research is entering a critical new era STAY CONNECTED Heidi Greenwood ● Instagram: @hjogreenwood ● Website: HeidiGreenMethod.com SUPPORT THE SHOW If this episode resonated with you, share it with an athlete, coach, or friend who might need to hear it. Leaving a review or sending it to someone in your training circle helps this message reach more people who deserve to feel strong, fueled, and supported. Remember: Fueling isn’t about doing less — it’s about building a body that can do more, for longer.

11. Atomic Habits: Building the Systems That Carry You Into 2026

PODCAST SHOW NOTES Atomic Habits: Building the Systems That Carry You Into 2026 Episode Description (Apple Podcasts–Ready): What if 2026 isn’t about doing more — but about building better systems? In this solo episode of Inside the Method, Heidi explores the powerful principles from Atomic Habits by James Clear and reframes them through a body-first, longevity-focused lens. Rather than chasing motivation, extremes, or quick fixes, Heidi invites you to rethink habits as small, foundational systems that quietly compound over time. From training and fueling to recovery and home environments, this episode offers practical, real-life examples of how atomic habits can support your health, performance, and nervous system — sustainably. This conversation is for anyone who wants: • More consistency without burnout • A healthier relationship with movement and food • Systems that actually fit their life, body, and resources • A grounded, intentional way to step into 2026 This episode will leave you inspired to identify your own atomic habits — and begin building a version of health that lasts. Key Topics Covered: ● Why systems matter more than goals ● Identity-based habits vs outcome-based habits ● Atomic habits inside the body (training, fueling, recovery) ● Environment design inside the home ● Building habits that fit your real life and season ● A quieter, more sustainable approach to 2026 Quote from the Episode: “Small things, done consistently, change everything.

10. The Peloton Mistake everyone makes- And what to do instead.

Most people train to burn. Burn calories. Burn stress. Burn off yesterday. But burning breaks the body down. SHOW NOTES: Have you ever finished a workout and felt proud… but also a little depleted? Like you “burned” a lot, but didn’t actually build anything that will carry you forward? In this solo episode of Inside the Method, Heidi challenges the most common fitness mindset trap: chasing calorie burn instead of training with intention. She breaks down why a “burning calories” approach often keeps us stuck in a restrictive, catabolic state, and how that can quietly cost us tissue quality, hormonal balance, joint integrity, and long-term consistency. Instead, Heidi invites you to shift into a longevity-driven model: training to build systems, strength, power, endurance, and mobility, so your body becomes resilient, capable, and sustainable for decades. She uses popular training apps (like Peloton) as an example and explains how to stop “randomly clicking workouts” and start using programs strategically to create measurable adaptation. This episode is equal parts science + soul, and it’s especially powerful for anyone who has ever used exercise as punishment, struggled with restrictive food beliefs, or wants to model a healthier relationship with movement for their kids. The goal isn’t to shrink. It’s to support your body so you can live fully, now and later. KEY MOMENTS: 00:00 – Introduction: why this topic has been on Heidi’s mind 02:00 – The core idea: burning vs. building (and why it changes everything) 04:00 – Why the calorie-burn mindset fails long-term: restriction, depletion, and catabolic stress 06:30 – The hidden costs: tissue quality, hormones, joint integrity, and burnout 09:00 – What “training with purpose” actually means: building systems (strength, power, endurance, mobility) 11:30 – Every workout should have intention: VO₂ max? anaerobic power? mobility? 13:30 – Using apps like Peloton smarter: why random classes feel productive but stall progress 16:00 – Strength training strategy: repeat 2–3 classes/programs for 4–6 weeks and progress load 19:00 – How to manipulate reps/sets/weight even if you repeat the same class 22:00 – Aerobic training strategy: build base → build power → race-specific programs (layering matters) 25:00 – Why “Power Zone Max” too early can backfire without base capacity 27:00 – Mobility & yoga: where to place it, what to repeat, and how to address common tight areas 30:00 – The mindset shift: “What system did I strengthen today?” vs. “How many calories did I burn?” 33:00 – Plan your month: confidence, clarity, and less mental load 35:30 – From punishment to honoring: “I get to build the body that carries me through life.” 38:00 – Hormones + depletion: Heidi’s personal reflection on undernourishment and its ripple effects 41:00 – The impact on relationships, energy, mood, and desire when hormones are “in the tanker” 44:00 – Modeling health for kids: how fear of food transfers (and why it matters) 47:00 – Taking power back from food: reducing anxiety, cortisol, and restrictive beliefs 50:00 – Real-life example: the beet smoothie + how kids mirror our habits 53:00 – Training systems recap: strength, power, endurance, mobility, VO₂ max—and why VO₂ is “king” 56:00 – Longevity vision: groceries, getting off the floor, hiking rim-to-rim, dancing, traveling 58:00 – Heidi’s offer: consulting to help listeners structure Peloton/app training with a real plan 1:00:00 – Closing challenge: choose workouts this week based on what you’re building—not what you’re burning STAY CONNECTED: * Instagram: @hjogreenwood ● Website: HeidiGreenMethod.com SUPPORT THE SHOW: If something in today’s episode made you rethink how you train, or helped you feel a little more peace around movement and food, please share it with someone who needs to hear it. You can also leave a quick review to help more people find Inside the Method. Your presence here truly means so much. Remember: balance isn’t something you find. It’s something you create, one intentional breath, one small choice at a time.