StrongHer Collective

Morganne Aaberg
  • 5.0 (10)
  • Health & Fitness

StrongHer Collective Podcast is all about women’s strength. Hosted by personal trainer, yoga teacher, and research-loving hype girl Morganne Aaberg, this podcast is all about redefining fitness for women by shifting the focus from shrinking to strengthening. Each episode dives into evidence-based conversations on resistance training, fitness myths, mindset, and more—all through the lens of empowering women to live vibrant, independent, adventurous lives. Whether you're picking up weights for the first time or deep in your strength journey, you'll find support, science, and a whole lot of encouragement here. This is your space to challenge old narratives, embrace your power, and build a body that supports the life you want to live. Strength belongs to every woman—and in the StrongHer Collective, we lift each other up.

  1. Sep 19

    What if Weight Loss Wasn't the Answer? Body Recomposition for Women

    As women, we've been brought up to believe that the lower the number on the scale, the better. To be as skinny as possible. But the scale doesn't show you the whole picture. In this episode we talk about body recomposition (fat loss and muscle gain), explain how weight loss without resistance training can create weight cycling, go through some hypothetical examples, and discuss the three things someone needs for body recomposition: Calorie deficit, protein intake, and lifting weights. 0:00 — Intro 2:03 — What body composition is: fat mass, lean mass, muscle mass, and body fat percentage 4:26 — Case study: two women, same weight and height, 10% body fat difference and 127 calories of daily metabolic difference 6:05 — Case study: what happens when you lose 10 pounds through calorie restriction alone — muscle loss, metabolic slowdown, and weight cycling 8:05 — Case study: the recomposition approach — resistance training 4x per week, 200 calorie deficit, and 106–130g protein per day 11:30 — How you can actually do body recomposition: Calories, protein, and training 11:42 — Calories, TDEE (total daily energy expenditure) 14:37 — Protein 15:47 — Resistance training and tracking your progress Resources:  Everything you need to know about protein Calculate your TDEE with this body weight planner from the NIH. Highly recommend switching to "expert mode" if you have completed an InBody scan and have access to your specific muscle mass and fat mass numbers. 📲 Connect with StrongHer Collective on Instagram

  2. Sep 9

    ACSM Just Changed the Rules on Lifting — After 17 Years

    For the first time in 17 years, the American College of Sports Medicine (ACSM) has updated its official resistance training guidelines. In this episode, we break down what changed, why the old advice was built on shakier evidence than you'd think, and what the new research means for anyone lifting weights — or thinking about starting. TIMESTAMPS 0:00 - Why this episode matters  1:04 - Who is the ACSM? What a "Position Stand" actually is  2:15 - The old 2009 guidelines, and the thin evidence behind them  3:07 - What 1RM means (one-rep max, explained)  4:33 What periodization means, and why 2009 treated it as essential  5:30 - The new 2026 guidelines: how the umbrella review was built  7:44 - What works to build strength 8:15 - What works to build muscle (hypertrophy) muscle 8:48 - What works to build power (explosive movements)  9:20 - What doesn't matter as much: training to failure, equipment type 10:19 - What progressive overload means, and why periodization matters less now  11:11 - Limitations: no breakdown by sex or age Key takeaways: You don't need heavy weights at a gym to get real, meaningful results — bands, bodyweight, and home workouts all count.Training to failure isn't required for strength, muscle, or power gains — stopping a couple reps short works just as well.Equipment type (machines vs. free weights) doesn't reliably change your results.A rigid, periodized program isn't necessary — consistent progressive overload matters more than the specific schedule.Consistency beats precision: showing up regularly matters more than chasing an "optimal" protocol.ACSM New Guidelines 📲 Connect with StrongHer Collective on Instagram

  3. Aug 3

    "3 Exercises for a Snatched Waist" — There's no such thing as targeted fat loss

    "Blast your belly fat" exercises are everywhere on YouTube and Instagram, but they won't work no matter how hard you try, because that's not how your body burns fat! Learn the actual science so you can get actual results.  ⌚ TIMESTAMPS 0:00 Intro: The "Blast Your Belly Fat" Lie 2:28 What's Out There: A YouTube Rabbit Hole 5:15 Why Spot Reduction Doesn't Work: The Tennis Player Study 6:19 How Your Body Actually Burns Fat 8:14 Wait — One Study Found Something Different 10:53 Why We Can't Draw Big Conclusions Yet 14:09 What Actually Works for Fat Loss 15:22 Outro  🤓 RESOURCES Seminal research from the 1970s to determine whether or not people loose fat from the area worked: https://www.acpjournals.org/doi/10.7326/0003-4819-74-3-408 📲 Connect with StrongHer Collective on Instagram

  4. May 17

    Demystifying Protein (Part 3): Does Protein Burn Fat?

    In this episode, we take on one of the most persistent myths in the fitness industry: that eating protein will burn fat or "hack" your metabolism. Spoiler — it won't. But the truth is actually more interesting than the myth. We break down the thermic effect of food, what it actually means for your daily calorie burn (with real numbers), and why it has been so dramatically overstated by fitness influencers and supplement marketers. We also cover how protein does genuinely support body composition — through satiety and muscle preservation — and what actually matters if changing your body composition is a goal. This episode is part 3 of a 3-part protein series. ⌚ TIMESTAMPS 0:00 Intro: Will protein magically hack your metabolism? 4:25 How Satiety works 7:50 An example of how researchers study on protein and satiety 11:40 The thermic effect of food KEY TAKEAWAYS ⭐ Protein does not directly burn fat — this claim is based on a real but modest phenomenon called the thermic effect of food ⭐ The thermic effect of protein is 20–30%, compared to 5–10% for carbs and 0–3% for fat ⭐ Increasing protein from 50g to 125g on a 2,000-calorie diet burns roughly 60–80 extra calories per day — a small change, but not a metabolism hack ⭐ Protein is the most satiating macronutrient, which can indirectly support lower calorie intake without white-knuckling willpower ⭐ Building and preserving muscle through resistance training and adequate protein is the most meaningful way protein supports body composition RESEARCH Description of the Satiety Cascade Model British Journal of Nutrition study on protein drinks and subsequent meal intake 📲 Connect with StrongHer Collective on Instagram

  5. Feb 11

    Demystifying Protein (Part 2): Does Protein Protect Muscle During Weight Loss?

    In this episode, we take a deep dive into what actually happens to muscle during weight loss, and what protein can (and can’t) do to protect it. This conversation was inspired by a real-life interaction with someone using a GLP-1 medication who was prioritizing protein to avoid muscle loss, despite not exercising. As a trainer and researcher, that raised an important question: Is protein enough to preserve muscle during weight loss without resistance training? Using current research, we break down how much muscle is typically lost in a calorie deficit, how protein intake influences lean mass, and why resistance training is still the most powerful signal for muscle preservation. We also discuss why this topic matters even if weight loss isn’t your goal, because muscle plays a key role in strength, metabolic health, and long-term independence. This episode is part 2 of a 3-part protein series. ⌚ TIMESTAMPS 0:00 – Does protein keep you from losing muscle while you lose weight without exercising?  2:00 – Podcast updates and what to expect in this episode 3:57 – Why preserving muscle matters during weight loss 5:41 – How much muscle people lose during weight loss without exercise 10:19 – Does the size of your calorie deficit affect muscle loss? 12:05 – Practical advice if you’re trying to lose weight KEY TAKEAWAYS ⭐ Weight loss usually involves losing both fat and muscle ⭐ Higher protein diets help reduce muscle loss during a calorie deficit ⭐ Some muscle loss still occurs without resistance training ⭐ Protein is supportive, but training is the primary signal for muscle preservation ⭐ Protecting muscle supports strength, independence, and long-term metabolic health RESEARCH Meta-analysis comparing effect of standard protein and high protein diets on body composition while in a calorie deficit.  Study looking at how much lean body mass people lose when in a calorie deficit without exercise.  Stronger By Science review of research looking at calorie deficits and muscle gain.  📲 Connect with StrongHer Collective on Instagram

  6. Feb 4

    Demystifying Protein (Part 1): Muscle Growth, Intake, and Timing

    In this episode of the StrongHer Collective Podcast, we talk about what protein really does in the body, how it supports muscle repair and growth, how much protein active women actually need, and whether timing your protein intake really matters. This episode cuts through influencer noise and diet culture to bring you evidence-based, practical guidance you can actually use. ⌚ TIMESTAMPS 0:00 Introduction  2:50 What is protein, and how does it work in your body? 8:29 How much protein should you eat? 12:26 When should you eat protein? 15:09 Summary of what we learned Key Takeaways ⭐ Protein is required to build and repair muscle, but it only works when paired with muscle stimulus (like resistance training). ⭐ The (old) RDA for protein reflects a minimum to prevent deficiency, not an optimal intake for active people. ⭐ Most active individuals benefit from protein intakes between 1.2–2.2 g/kg of body weight, depending on training demands. ⭐ Spreading protein intake fairly evenly across meals may support muscle protein synthesis. ⭐ There is no “anabolic window” you need to rush to hit — consistency across the day matters more than perfect timing. RESEARCH Meta-analysis on protein timing Study about skewed vs. even protein intake and muscle protein synthesis Overview of protein needs 📲 Connect with StrongHer Collective on Instagram

  7. 12/10/2025

    Why Motivation Fails, And What Actually Makes Exercise Stick

    ⭐ WORKSHEET DOWNLOAD: How to Start Your Exercise Habit ⭐ Most people start each new year full of motivation—but that motivation fades fast. According to this study on LinkedIn, 50% of new gym memberships purchased in January are cancelled within 6 months. In this episode, I am laying out concrete tools so that this doesn't happen to you! Don't forget to download the free worksheet that goes with this episode!  This is Part 1 of the StrongHer New Year Series, a three-part series to help you create a sustainable, personalized exercise habit—without relying on willpower, guilt, or “new year, new you” pressure. Stay tuned for Part 2 (how to choose a gym) and Part 3 (setting up a home gym).  Resources: Check out Tiny Habits by BJ Fogg and Atomic Habits by James Clear. We also talked about the LinkedIn study on gym memberships and utilization.  📲 Connect with StrongHer Collective on Instagram

  8. 12/02/2025

    Hypermobility, Injury Patterns & Proactive Care for Women with Dr. Olivia Petry

    In today’s episode, I’m joined by Dr. Olivia Petry, chiropractor, yoga teacher, and lead singer of the Dancing Hearts Band. Olivia brings a modern, sports-based approach to women’s injury care, and we dive into so much that every active woman needs to hear. We talk about hypermobility (which affects an estimated 10–25% of women), gender differences in injury patterns, and why so many women delay getting the care they need. Whether you’re dealing with chronic pain, rebuilding after an injury, or just trying to keep your body strong for the long run, this conversation will give you practical tools you can use today. One of the biggest takeaways? You don’t need to be “hurt badly enough” to seek help. Women often delay care because we’re used to taking care of everyone else, we’ve been dismissed by providers, or we’ve normalized high levels of pain. This episode is your sign to advocate for yourself and take a proactive approach to strength. Links: Work with Olivia at Active Seattle Chiropractic Check out the Dancing Hearts Band on Spotify 📲 Connect with StrongHer Collective on Instagram

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About

StrongHer Collective Podcast is all about women’s strength. Hosted by personal trainer, yoga teacher, and research-loving hype girl Morganne Aaberg, this podcast is all about redefining fitness for women by shifting the focus from shrinking to strengthening. Each episode dives into evidence-based conversations on resistance training, fitness myths, mindset, and more—all through the lens of empowering women to live vibrant, independent, adventurous lives. Whether you're picking up weights for the first time or deep in your strength journey, you'll find support, science, and a whole lot of encouragement here. This is your space to challenge old narratives, embrace your power, and build a body that supports the life you want to live. Strength belongs to every woman—and in the StrongHer Collective, we lift each other up.

Information

  • Creator
    Morganne Aaberg
  • Years Active
    2025 - 2026
  • Episodes
    26
  • Rating
    Clean
  • Copyright
    © 2026 StrongHer Collective
  • Show Website
    StrongHer Collective