EmpowerHer Wellness with Morgan Ekovich

Episodes

• 
  107 | The 8 Dimensions of Wellness: A Whole-Person Approach to Your Health with Louise Montag 01.10.2026 1h 12m

  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, and social. Louise explains how these different areas interact and why what needs your attention ...
• 
  106 | How do you know if you are lifting heavy enough 24.09.2026 26m

  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 how to tell when a weight is challenging enough, when it is time to increase resistance, and h...
• 
  105 | How Much Protein Do Women Really Need? Daily Intake, Meal Timing & High-Protein Foods Explained 17.09.2026 32m

  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 level, why strength training has to be part of the muscle-building equation, and how to spread pro...
• 
  104 | How to Build a Wellness Baseline You Can Maintain Year-Round 10.09.2026 25m

  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 areas like water, daily movement, nutrition, sleep, and exercise. These are not your maximum g...
• 
  103: DEXA Scans Explained: Body Fat, Muscle Mass, Bone Density & What the Scale Misses 03.09.2026 1h 5m

  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 measures fat mass, lean tissue, bone density, visceral fat, regional body composition, and asymme...
• 
  102 | Meal Prep for Busy Women: How to Plan Healthy Meals for Fall 27.08.2026 16m

  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 before grocery shopping, make quick lunches easier, use frozen or grab-and-go options when necess...
• 
  101 | How to Stop Comparing Yourself and Stay Consistent with Your Health Goals 20.08.2026 14m

  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 habits to investing for retirement: one healthy meal, workout, walk, or glass of water may not t...
• 
  100 | How Consistency Builds Confidence: Lessons from 100 Podcast Episodes 13.08.2026 34m

  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, including sleep, stress, hormones, relationships, finances, organization, confidence, pelvic floor...
• 
  099 | Stress, Hormones, and the Different Types of Rest Women Need with Dr. Alicia Newsome 06.08.2026 57m

  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 discuss the different forms of rest women may need, including sensory, mental, emotional, physical, ...
• 
  098 | Can You Get Healthy Without Paying for a Coach? (The Truth About Free Fitness & Wellness) 30.07.2026 17m

  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, why accountability matters more than another product, and how to know whether investing in supp...
• 
  097 | Busy vs Full: How to Reframe Your Schedule and Make Time for Yourself 23.07.2026 12m

  “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 before taking care of themselves. Instead of waiting for the perfect season, Morgan encourages y...
• 
  096 | The Wellness Basics Most Women Overcomplicate (With Dr. Makayla Anderson) 16.07.2026 1h 12m

  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 health, sleep, movement, nutrition, stress management, self-advocacy, and why the healthiest lifestyle is often the sim...
• 
  095 | Your Meals Don’t Have to Be Boring to Be Healthy 09.07.2026 18m

  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 more intentionally but feel like your meals lack flavor, this episode will help you find ways ...
• 
  094 | Why Your Activity Level Changes in Different Life Stages 02.07.2026 14m

  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,” this episode will help you zoom out and look at what has actually changed in your daily movement...
• 
  093 | Resilience, Maintenance, and Healthy Habits: What a Broken Bike Pedal Taught Me 25.06.2026 19m

  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, things will not always go according to plan, and taking care of your body requires consistent maint...
• 
  092 | How to Build Healthy Habits in 30 Days with a Simple Action Plan 18.06.2026 17m

  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 30 days, create an action plan, prepare for roadblocks, track progress, and give yourself grace...
• 
  091 | Finding Your Why for Fitness: Why Movement Matters Beyond Weight Loss 11.06.2026 14m

  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 make, this conversation brings movement back to purpose. If your only reason for exercising has be...
• 
  090 | Perimenopause and Menopause Symptoms: Hormones, Strength Training, and What Women Need to Know 04.06.2026 57m

  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 lifting heavy weights. This episode is for the woman who feels like something is off, but has been...
• 
  089 | How to Do a Time Audit and Find More Time for Your Health Goals 28.05.2026 13m

  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 workouts, meal prep, reading, walks, or taking care of yourself, this episode will help you take an ho...
• 
  088 | How to Stay Consistent with Fitness, Nutrition, and Sleep During Summer 21.05.2026 14m

  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 movement, intentional meals, reusable water bottles, blackout curtains, and planning tomorrow ...