067 | What to eat before and after your workouts to build muscle and improve energy

071 | What to do instead of cutting out sugar to get fit + healthy

FREE QUIZ: ⁠⁠ [https://onepercenthealthier.co/quiz] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://onepercenthealthier.myflodesk.com/onepercenthealthieremails?utm_source=hoobe&utm_medium=social] working out and eating healthy but aren't where you want to be? Take the quiz and find out why: ⁠⁠⁠HERE⁠ ⁠⁠ [https://onepercenthealthier.co/quiz] Will cutting out sugar really be what makes the biggest difference with your nutrition, your energy, your body composition, or is it something else? Let's talk about it JOIN 1% HEALTHIER BOOTCAMP STARTING JUNE 17th! Details on my Instagram and here: 1% Bootcamp [https://one-percent-healthier.circle.so/checkout/one-percent-healthier] 🫐 Learn about 1% Healthier: ⁠www.onepercenthealthier.co⁠⁠⁠⁠ [https://onepercenthealthier.co] 📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://my.practicebetter.io/#/68c867b1495ae5954b372258/forms?f=68c99b782620a8b207778b7d] ⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/onepercent.healthier], ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.tiktok.com/@onepercent.healthier?_t=ZP-8vo2V03HyeM&_r=1]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://onepercenthealthier.myflodesk.com/onepercenthealthieremails?utm_source=hoobe&utm_medium=social] 🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this. Timestamps: 00:00 – Why Cutting Out Sugar Isn’t the Answer to Weight Loss or Healthy Eating 01:00 – Are You Actually Addicted to Sugar? The Truth About Sugar Cravings 02:00 – How to Eat Healthy Without Restriction or Food Rules 03:00 – Why Restricting Sugar Can Make You Crave It More 04:00 – The Hidden Mental Restriction That Impacts Your Relationship With Food 05:00 – Why Willpower Isn’t the Problem With Emotional Eating or Sugar Cravings 06:00 – How Balanced Meals Help Reduce Sugar Cravings and Improve Energy 07:00 – Nighttime Sugar Cravings: What Your Body Is Actually Telling You 08:00 – How to Stop Feeling Out of Control Around Sugar and Sweets 09:00 – The Psychology Behind Food Freedom and Reducing Food Obsession 10:00 – Why Allowing Yourself to Eat Sugar Can Actually Reduce Cravings 11:00 – A Simple Mindful Eating Tool to Feel More Satisfied With Food 12:00 – How to Build a Healthy Relationship With Food Without Dieting 13:00 – The “What Can I Add?” Nutrition Mindset for Healthy Eating 14:00 – Mindful Eating Habits to Stop Overeating and Feel More in Control 15:00 – How to Enjoy Dessert Without Guilt or Obsessing Over Calories 16:00 – Healthy Habits That Improve Confidence, Energy, and Body Image 17:00 – How to Change Your Mindset Around Food, Sugar, and Self-Confidence

070 | Katelyn's Story: Finding yourself again through health + fitness

Today I'm joined by my client Katelyn to share her story! If you’re a high-achieving woman trying to balance fitness, nutrition, business, and real life without burning out, this episode is for you. Katelyn is someone who loves adventure, entrepreneurship, and mindset, and she knew fitness would add to her life and make her a better business owner. In the episode, we talk about how she wanted to get back to feeling healthy and strong again after some big life changes and how 1% Healthier helped her get there. She shares how this time was different than working with other coaches she'd had in the past and how learning to fuel her body properly played a role in her being able reduce bloating, build strength, and improve body composition without restrictive dieting or a perfect workout plan. Tune in to learn about how to build sustainable healthy habits, improve your relationship with food, fuel your workouts for more energy, and show up for yourself consistently. 🫐 Learn about ⁠⁠1% Healthier⁠⁠ [https://onepercenthealthier.co] 📩 Apply for 1:1 nutrition coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://my.practicebetter.io/#/68c867b1495ae5954b372258/forms?f=68c99b782620a8b207778b7d] ⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/onepercent.healthier], ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.tiktok.com/@onepercent.healthier?_t=ZP-8vo2V03HyeM&_r=1]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://onepercenthealthier.myflodesk.com/onepercenthealthieremails?utm_source=hoobe&utm_medium=social] 🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this. Related Episodes: Understanding your hunger and fullness, finding balance [https://open.spotify.com/episode/0lh1A9Qpwtsp670DxdECUs?si=e0f0b0e3bdde4ae8] How to structure healthy meals [https://open.spotify.com/episode/2MSUdc7NBY2qo8s8N7qQVf?si=3a63d29afbd24b76] Chapter Timestamps: 00:00 – Why ambitious women struggle to prioritize health and fitness 01:00 – Katelyn’s story: entrepreneurship, burnout, and healing through fitness 03:00 – How grief and life transitions changed her relationship with health 04:30 – Why nutrition made a bigger difference than workouts alone 05:30 – The real reason consistency felt hard before coaching 06:30 – Why you don’t need to do everything perfectly to see results 08:00 – Sustainable nutrition habits for busy entrepreneurs 09:30 – Simple balanced meals that improve energy and reduce bloating 10:30 – How proper nutrition improved focus, energy, and productivity 12:00 – The mindset shift from “just exercising” to training with intention 13:00 – Setting fitness goals outside of weight loss 13:30 – Snowboarding, endurance, and building strength through fueling properly 14:30 – How to prioritize the gym when life feels busy 15:00 – Building confidence in the gym after falling off track 16:00 – Advice for women starting over in their fitness journey 17:30 – Why progress over perfection changes everything 18:30 – Fitness confidence from the inside out 19:30 – Healing your relationship with food and body image 20:00 – The power of showing up for yourself consistently 22:00 – Biggest mindset shifts around nutrition, strength training, and results 24:00 – Why calories aren’t the whole story 25:00 – Understanding bloating, hunger cues, and balanced meals 26:00 – Training for adventure sports and building a sustainable lifestyle 27:00 – Learning hunger/fullness cues and mindful eating habits 28:30 – What Katelyn would tell herself before starting coaching 29:00 – How healthy habits create more energy and mental space

069 | What It Takes to Run Far, Lift Heavy, and Train for HYROX Injury-Free w/ Josh Slesk, DPT

Learn from Josh Slesk, a Physical Therapist specializing in endurance and HYROX athletes, on how to prevent running injuries, build strength for runners, and optimize recovery. In this episode, we break down how to manage training volume, improve running performance, and stay strong, pain-free, and consistent with smart strength training and recovery strategies. Is stretching really necessary? Find out more and hear other hot takes on whats over and underrated for athletes. ⭐ Connect with Josh Slesk on Instagram: HERE [https://www.instagram.com/jsleskdpt/] Work with Josh at Onward Physical Therapy: HERE [https://onwardphysicaltherapy.com/phoenix/] 🫐 Learn about ⁠1% Healthier⁠ [https://onepercenthealthier.co] 📩 Apply for 1:1 nutrition coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://my.practicebetter.io/#/68c867b1495ae5954b372258/forms?f=68c99b782620a8b207778b7d] ⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/onepercent.healthier], ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.tiktok.com/@onepercent.healthier?_t=ZP-8vo2V03HyeM&_r=1]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://onepercenthealthier.myflodesk.com/onepercenthealthieremails?utm_source=hoobe&utm_medium=social] 🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this. Related Episodes: Becoming a better, stronger, healthier runner with Amanda Katz [https://open.spotify.com/episode/2wy1EW7BwMGqgVEBppBBN1?si=f754df08696f4f77] How to build better speed and endurance with Tim Bolen [https://open.spotify.com/episode/5vpsAK5JQjcCLzi1xmjVqF?si=89645fa1cd004272] Chapter Timestamps: 00:00 – Introduction + Josh’s background as a physical therapist & runner 02:00 – Favorite race vs. toughest race (mental + physical challenges) 03:30 – Why runners get injured: doing too much vs. not strength training 05:00 – How to properly manage training volume (without overtraining) 07:30 – When soreness becomes an injury risk (what to watch for) 09:00 – Best recovery strategies for runners (sleep, nutrition, stress) 11:00 – The connection between fitness, longevity, and disease prevention 13:30 – Warm-ups, cool-downs, and nervous system regulation 17:00 – Most underrated vs. overrated recovery methods 20:00 – Running form, cadence, and injury prevention 23:30 – Signs you’re overtraining or under-fueling 26:00 – Strength training for runners: what actually works 29:00 – How to identify your weak points (and fix them) 32:00 – Habits of strong, injury-free runners 35:00 – When to rest vs. push through training 37:00 – Learning your limits as a runner

068 | The Science of Running: How to Build Better Endurance & Speed w/ Tim Bolen

In this episode of the 1% Healthier Podcast, we get to learn from Timothy Bolen, an endurance coach and professional athlete, on how to improve your running performance, build endurance, and train smarter for races like half marathons, marathons, and HYROX. We dive into heart rate zone training, aerobic capacity (zone 2 runs), tempo runs, and race strategy, plus the mindset and discipline required to become a stronger, faster runner. If you’ve ever wondered why you’re not getting faster despite running more, this episode will teach you how to structure your running workouts, avoid common mistakes, and unlock your full potential. Connect with Tim Bolen: His Instagram [https://www.instagram.com/timothybolen/] Tim's Coaching Website: Excel and Beyond Coaching [https://www.excelbeyondcoaching.com/] Tim's 2gether We Live Organization [https://2getherwelive.com/] 🫐 Learn about 1% Healthier [https://onepercenthealthier.co] 📩 Apply for 1:1 nutrition coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://my.practicebetter.io/#/68c867b1495ae5954b372258/forms?f=68c99b782620a8b207778b7d] ⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/onepercent.healthier], ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.tiktok.com/@onepercent.healthier?_t=ZP-8vo2V03HyeM&_r=1]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://onepercenthealthier.myflodesk.com/onepercenthealthieremails?utm_source=hoobe&utm_medium=social] 🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this. Chapter Timestamps: 00:00 – Introduction + Tim’s elite running background 04:00 – Balancing fitness goals with career and life 05:30 – Mindset, discipline, and eliminating excuses 08:30 – Running fundamentals: why most runners train wrong 09:00 – The importance of zone 2 (aerobic base training) 13:30 – How heart rate zones actually work 16:30 – How to structure your training phases 20:30 – Tempo runs explained (and how to use them) 24:30 – How to pace tempo runs correctly 28:30 – Common mistakes when running faster 32:00 – Anaerobic training + interval workouts 37:00 – How to find your ideal race pace 44:00 – Benchmark workouts to track progress 47:00 – Training vs racing: mindset differences 53:00 – Race strategy: pacing + negative splits 56:00 – How to taper before a race 01:01:00 – Mental strategies for running and racing 01:06:00 – Finding your “why” during hard moments

067 | What to eat before and after your workouts to build muscle and improve energy

FREE QUIZ: ⁠ [https://onepercenthealthier.co/quiz] ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://onepercenthealthier.myflodesk.com/onepercenthealthieremails?utm_source=hoobe&utm_medium=social] working out and eating healthy but aren't where you want to be? Take the quiz and find out why: ⁠⁠HERE⁠ ⁠ [https://onepercenthealthier.co/quiz] If you want to build muscle in the gym and get in shape, how should you eat? Should you eat carbs? Should you eat before workouts and how much? In this episode, I break down exactly what to eat before and after workouts for fat loss, muscle building, and all-day energy so you can stop under-fueling, boost performance, and finally feel strong, lean, and confident in your body. Related episodes: ⁠How to structure meals and snacks⁠ [https://open.spotify.com/episode/2MSUdc7NBY2qo8s8N7qQVf?si=d2405f5a1c1e4a2d] 🫐 Learn about 1% Healthier: www.onepercenthealthier.co⁠⁠⁠ [https://onepercenthealthier.co] 📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://my.practicebetter.io/#/68c867b1495ae5954b372258/forms?f=68c99b782620a8b207778b7d] ⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/onepercent.healthier], ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://www.tiktok.com/@onepercent.healthier?_t=ZP-8vo2V03HyeM&_r=1]⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://onepercenthealthier.myflodesk.com/onepercenthealthieremails?utm_source=hoobe&utm_medium=social] 🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this. For more of One Percent Healthier's tips, join the weekly One Percent Better Letters here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ [https://onepercenthealthier.myflodesk.com/onepercenthealthieremails?utm_source=hoobe&utm_medium=social]. This is my weekly newsletter where you learn one thing each week you can do to build momentum towards your health and fitness goals, to do the deeper work, and be 1% Healthier for life. Timestamps: 00:00 – Why proper workout nutrition is the key to energy, fat loss, and muscle growth 01:00 – Shifting from “burn to earn” to fueling your body for results 03:00 – The “body battery” concept: why you feel exhausted and stuck 05:00 – How under-eating sabotages muscle building and metabolism 07:00 – Low energy availability: why eating less isn’t working 08:30 – Why fueling impacts your workouts AND your daily life 10:45 – What to eat before a workout for energy (pre-workout nutrition basics) 12:00 – Simple rule: how many carbs you need before a workout 13:00 – What NOT to eat before workouts (common mistakes) 14:30 – What to do if you work out later in the day 15:00 – What to eat after a workout for muscle recovery and fat loss 16:00 – Easy post-workout meal ideas (protein + carbs) 17:00 – How to recover faster and avoid energy crashes