Being told what to cut out of your diet without being taught what to replace it with is one of the fastest ways to create fear, restriction, and confusion around food.

In this episode, we’re talking about the gap so many people fall into after a diagnosis whether it’s high cholesterol, fatty liver disease, diverticulitis, or food intolerances when guidance stays high-level but real life requires nuance. “Follow a Mediterranean diet.” “Cut carbs.” “Lower fiber.” But no one explains what that actually looks like day to day!!

As a nutrition coach, I’m breaking down why vague dietary rules can do more harm than good, how extreme interpretations often miss the point, and how to approach food restrictions with clarity instead of fear. We’ll explore how to think in categories, build a YES list of foods, and navigate temporary or long-term limitations in a way that supports both your health and your relationship with food.

Because a diagnosis isn’t a meal plan—and you deserve more than rules without a roadmap.

Most people focus on how much protein they eat each day.
But in a growth phase, or even when the goal is simply eating healthier, when and how you distribute it may matter even more.

In this episode, we explore why muscle growth doesn’t respond to one big protein-heavy meal, and how subtle patterns across your day may be quietly limiting results, or from a general health standpoint, shaping appetite and overall intake more than you realize.

If you’re hitting your numbers but not seeing the progress you expect, this might be the missing piece.

Every January, we’re sold the same message:
Do more. Be stricter. Go harder. Start over.

And every year, it leaves so many people burnt out, frustrated, and questioning their discipline—when the real problem was never effort.

In this first episode of 2026, we’re starting differently.

Instead of piling on extreme habits, rigid rules, and all-or-nothing motivation, we’re talking about what we’re not bringing into the new year—and why those approaches so often leave us short, disgruntled, and ready to quit by February.

More importantly, we’ll talk about what we’re choosing instead!

If you’re craving a calmer, more confident way to move into the new year—one that actually supports your long-term health, strength, and self-trust—this episode is your permission slip.

The end of 2025 marks almost the one year anniversary of Momentum Vitamins! As we ring in the New Year, I take a moment for gratitude towards my listeners who choose to show up weekly as well as share MY top favorite Vitamins of the year!

xoxo,

Megan

Cardio doesn’t have to disappear in a growth phase — but it also isn’t required.

In this episode of Momentum Vitamins, we’re clearing up one of the biggest points of confusion in muscle-building: how much cardio actually supports growth, and when it starts competing with recovery, strength, and staying in a calorie surplus.

We’ll break down why excessive or high-intensity cardio can interfere with the anabolic signal you’re trying to send, what the true “sweet spot” looks like for steps and low-intensity movement, and how to know when cardio is helping versus quietly holding you back.

This conversation is about intention — using cardio as an optional tool for health and enjoyment, not a requirement or a form of compensation.

Because your body can’t chase two rabbits… and your gains deserve clarity.

One of the biggest fears people—especially women—have in a growth phase is simple but heavy: What if this isn’t muscle? Muscle gain doesn’t show up overnight, and it rarely looks the way you expect. In this episode, we break down the real differences between muscle growth and fat gain, the signs most people overlook, and why the scale alone will never tell the full story—so you can assess your progress with clarity, confidence, and trust in the process.

Today we’re zooming in on something most people never think about when they say they want to “build muscle.”
Because yes — eating in a surplus matters. Yes — progressive overload matters.

But the type of training you follow? That’s what shapes the actual physique you end up with.

This episode was inspired by a recent coaching conversation with one of my clients — someone torn between sticking with her usual CrossFit routine or switching to a more intentional hypertrophy-focused program. And her question was the catalyst for this entire conversation: “What kind of physique do you actually want to build?”

From there, we explore the truth that muscle isn’t just “muscle.”
Strength training, hypertrophy, powerbuilding, functional aesthetic work, bodybuilding splits — each one sends a different signal and creates a different look, feel, and outcome in your body.

So, if you’re entering a build phase, feeling stuck, or simply curious why your physique looks the way it does, this episode gives you the clarity and direction you’ve been craving. There’s no “right” way to build muscle — just the one that matches the body you want to live in.

Travel tossed my routine into the air, and my body let me know about it—loudly. This episode is a real-time reminder of how different we feel when our food choices support us… and how quickly things shift when they don’t.

I take you inside a week of bloating, low energy, and digestive rebellion, then translate the experience into a roadmap for resetting during the holidays. These are the steps that return you to yourself: steady energy, regular digestion, clearer awareness, and that grounded “I’m home again” feeling in your body.