If food alone determined results, most people wouldn’t feel so frustrated doing “all the right things.”

In this episode of Momentum Vitamins, we’re stepping away from food rules and into awareness. Instead of talking about foods to cut or avoid, we’re breaking down five common nutrition blind spots—subtle patterns that quietly influence energy, hunger, body composition, and consistency over time.

From added sugars hiding in everyday foods to protein timing, ultra-processed convenience patterns, and liquid calories that fly under the radar, this conversation isn’t about blame—it’s about noticing what often gets overlooked.

Because progress doesn’t come from perfection. It comes from aligning your daily patterns with your actual goals—without shame.

Calm on the surface. A lot happening underneath. This episode is BACK TO THE BASICS and unpacks why real habits quietly do the work when life feels overwhelming, and how habit-based living allows you to keep showing up for yourself—even during your hardest weeks.

Learn why following my 4 Habit Pillars will earn you the title of "a Duck" which is in fact a HIGH Compliment!

Progress doesn’t always feel exciting.
Sometimes it feels slow. Quiet. Almost… boring.

In this episode, we’re reframing what “nothing is happening” actually means and why slow, steady progress is often the clearest sign you’re doing things right.

Whether you’re in a muscle-building phase, trying to lose weight, or simply working toward more consistency with your health habits, we’ll explore why real change happens beneath the surface first, and why chasing fast results often pulls us further from what we want long-term.

If you’ve ever questioned your plan because progress didn’t feel dramatic enough, this episode is your reminder to zoom out, trust the process, and give quiet progress the credit it deserves.

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.