The Muscle Makeover
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© Megan Hardy
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Welcome to The Muscle Makeover where we talk about mindset, nutrition and fitness tactics that are going to help you build muscle, lose body fat, and feel strong, confident and EMPOWERED. Hosted by Megan Hardy Founder of Fitness Uncharted a women's online fitness coaching program helping women improve their mental, emotional, spiritual AND physical fitness. We want every woman to feel strong from the inside out!
131 Episodes
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If you’ve ever wondered how to balance running and lifting without burning out or sabotaging your progress, this episode is for you. Whether you’re a runner who wants to build strength in the gym or a lifter who wants to improve endurance, Coach Jordan breaks down the best practices for training and nutrition to support both goals. You’ll learn how to structure your workouts, fuel your body properly, and recover smarter so you can perform your best in both worlds. Tune in to find your sweet spot between strength and stamina.Contact Jordan:Instagram: @jnicholfitnessContact Megan:Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
Think eating at maintenance means you’re not making progress? Think again. In this episode, I break down why spending time at maintenance is one of the most productive phases for your metabolism, muscle growth, and overall results. You’ll learn how to find your true maintenance range, why the scale might fluctuate (and why that’s normal!), and how real body recomposition can happen without cutting calories. If you think eating more means you’re not making progress, this one’s for you.Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
Today I’m joined by Dr. Christine Maren, a board-certified physician and functional medicine expert who helps women navigate perimenopause, menopause, and thyroid health. We’re diving into why building and maintaining muscle is essential for hormone balance, blood sugar control, and metabolism—especially in your 40s and beyond. Dr. Maren also breaks down how thyroid health influences hormone replacement therapy (HRT) and shares practical strategies to help women take charge of their energy, body composition, and long term well-being.Contact Dr. Christine Maren:Website: www.drchristinemaren.comInstagram @drchristinemarenContact Megan: Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
What if you could only do 10 exercises for the rest of your life—would you know which ones to choose? In this episode, I’m breaking down the compound lifts that build the most strength, muscle, and functional movement. These are the exercises I’d never give up and the ones that give you the biggest return on your effort.Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
Think staying on track with food means being perfect—or falling off completely? In this episode, I chat with Coach Christy about finding the balance between structure and freedom, sharing real client stories and strategies for birthdays, social events, and ditching the “cheat meal” mindset. Learn how to enjoy food without guilt while still seeing results. It IS possible to do both.Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
In this episode, I share some surprising ways your workouts might be working against your nutrition and body goals—and what to do instead. If you’ve ever felt like you’re putting in the effort and working out consistently but “don’t look like you workout”, this one’s for you.Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
Red light therapy has exploded in popularity—but not everything you hear online is true. In this episode, I sit down with Steve Marchese, founder and CEO of LightStim, the largest U.S. manufacturer of FDA-cleared red light therapy devices. We break down the real, research-backed benefits for skin, pain, recovery, sleep, mental health, and more—while also exposing the myths and misleading claims circulating in the industry. Steve shares insider insights on what to look for in a device, how the FDA and FTC are cracking down on false marketing, and why major gyms and recovery centers are turning to LightStim. If you’ve been curious about red light therapy—or wondering if it’s worth the hype—this episode is a must-listen.Use code MUSCLE to get 10% off LightStim devices at www.lightstim.comFree Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
Your workouts are only half the story. In this episode, we dig into how pre and post-workout meals can impact your strength, recovery, and the results you see in the mirror. The right meals at the right time can give your hard work in the gym a real boost.Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
What if your obsession with fitness is actually making you less healthy? In this episode, I’m calling out the Type A perfectionists who sabotage themselves by stressing over their bodies. We’ll break down why “good enough” beats perfect, how to redefine success beyond abs and the scale, and the real cost of not appreciating your body in its prime. This conversation will challenge you to stop white-knuckling your health goals and start building a life of energy, freedom, and longevity that actually feels good.Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
Who you hang out with might be the single biggest factor in your fitness results — and it’s not just about gym buddies. Your inner circle influences your habits, your mindset, and even your motivation more than you realize. In this episode, we’re breaking down the “5 People Rule” and why your environment can be your biggest shortcut or your sneakiest sabotage. You’ll learn how to audit your circle, curate it for success, and become the kind of woman who raises the bar for everyone around her.Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
Birth control is one of the most commonly used medications among women, but how much do we really understand about its effects on our health, performance, and fitness goals? In this episode, I sit down with Sam Miller—coach, mentor, bestselling author, and metabolism expert—to unpack the latest research on hormonal contraceptives, including a study showing female athletes on birth control. We break down what this means for women navigating autoimmune conditions, gut health, or chronic inflammation. Whether you’re currently using birth control, considering it, or just curious, this conversation will give you the tools to weigh the risks, rewards, and alternatives with confidence.Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
Over my nutrition career I’ve done a complete 180 on fasting—actually, more like four 180s. From 16:8 and MCT coffee to “fasting is terrible for women” to “fasting is the magic bullet” and now?… well, you'll have to listen to find out! In this episode, I break down where my views stand today, how fasting compares to simply eating in a calorie deficit, and the role of autophagy in health. We’ll cover when fasting might be helpful, when it could backfire (especially for women), and why more isn’t always better. Whether you’re a die-hard intermittent faster or fasting-curious, this episode will give you a clear, science-informed, and practical perspective on how to make fasting work—or not work—for you.Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
Think muscle is just for looks? Think again. In this episode, we break down how building muscle is your secret weapon for thriving health, optimal body composition, and hormone balance — from pregnancy and postpartum to perimenopause and menopause. Learn how muscle can shape the way you feel, look, and age — for good.Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
Let’s talk snacks — because who doesn’t love a good snack, right? In this episode, I’m sharing my favorite grab-and-go options, why I treat snacks like mini meals, and how I keep them balanced and satisfying. Whether you’re running errands, stuck at your desk, or just need a quick bite, I’ve got you covered.Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
Wondering if you can still lift, squat, and stay strong while pregnant? In this episode, we’re spilling the real talk on what to do, what to skip, and which myths to ignore. Tune in for practical tips and a dose of encouragement to keep you feeling like the strong mama you are — throughout pregnancy and postpartum.Contact Amanda:Instagram: fitbyamanda.azWebsite: Fitbyamanda.comContact Megan:Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
Let's discuss the importance of meal timing for optimizing your nutrition and energy levels. In this episode we talk about why saving all your calories for the end of the day—or blowing through them too early—can backfire. Learn practical tips to balance your meals throughout the day for sustained energy, a strong and lean body composition, and better overall health.Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
This week I’m joined by a very special guest—my husband—as we open up about one of the most emotional and life-changing experiences we’ve faced together. In this episode, we share our birth story, including the heartbreak of a prior miscarriage and the unexpected arrival of our son at just 26 weeks. We talk about what it’s like navigating life in the NICU, the mental and emotional strength this journey demands, and how our faith and fitness mindset has helped us endure the toughest season of our lives. Whether you’re a parent, on your own fertility journey, or simply seeking a raw and real conversation about resilience, this episode is for you.Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
In today’s episode, we’re diving into the science behind exercise “snacks” — small bursts of movement that can have a big impact on muscle growth, especially during long periods of sitting. If you’ve ever felt like you didn’t have time for a full workout, this is your reminder that the little things matter. Tune in to learn how to make the most of your movement, even on the busiest of days.Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
In this powerful episode, I’m joined by somatic trauma therapist, burnout coach, and bestselling author Sheridan Ruth to explore how somatic intelligence and nervous system regulation can transform your wellness journey—physically, mentally, and emotionally. Sheridan shares her deeply personal story of navigating alopecia, grief, and healing from the inside out, offering a raw look at what true resilience really means. We talk about how burnout often stems from nervous system dysregulation—not lack of effort—and how to break the cycle of “doing all the right things” without seeing results. Sheridan also shares practical ways to rebuild trust with your body and why healing isn’t a linear checklist, but a spiral. If you’ve ever felt stuck in your progress or exhausted from constantly pushing, this episode is for you.Contact Sheridan:Instagram: @SheridanRuthWebsite: SheridanRuth.comFREE Nervous System Regulation for when you’re low on time, privacy and spaceBook: Somatic Intelligence for SuccessFree Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
How low should you drop your calories in a deficit? How low is too low? How long should you stay in a calorie deficit? How much weight can you expect to lose each week? Do you need an aggressive calorie deficit to see results? Join me on this episode to get your questions answered! Free Macro Guide: Set And Adjust Your Own MacrosUse Code “TMM” for 20% off Legion Athletics SupplementsClick to Apply For 1:1 CoachingFree Resources & Live Trainings: Facebook GroupFollow Megan and Fitness Uncharted Socials:Instagram | Facebook | YouTube | TikTok
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