EmpowerHer Wellness with Morgan Ekovich

Morgan Ekovich
  • 5.0 (12)
  • Fitness
  • Updated Weekly

Welcome to EmpowerHer Wellness with Morgan Ekovich, the go-to podcast for busy women looking to transform their health and wellness. Each episode delivers actionable advice on fitness, nutrition, and self-care, helping you build a balanced, sustainable lifestyle. Whether you're starting your journey or enhancing your routine, Morgan and her expert guests provide the motivation and insights you need to create a stronger, more confident version of yourself—all in quick, impactful episodes designed to fit into your busy life.

  1. 3d ago

    090 | Perimenopause and Menopause Symptoms: Hormones, Strength Training, and What Women Need to Know

    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 told everything is fine, or who wants to better understand what is happening in her body before, during, or after menopause. What You’ll Learn Why women in menopause should lift heavy weightsWhy more cardio is not the answer for menopause weight changesWhat perimenopause can feel like before periods changeWhy hormone therapy is not unsafe for most womenWhy protein needs increase as women ageWhy carbs do not need to be completely cut outHow mood swings, anxiety, and rage can be tied to hormonal shiftsWhy supplements alone cannot “balance hormones”Why sleep, stress reduction, strength training, nutrition, and social connection matterHow to prepare for a better conversation with your providerResources & Links: 🔹Dr. Sian West website 🔹Dr. Sian West Instagram 🔹Dr. Sian West Facebook 🔹Dr. Sian West TikTok 🔹Dr. Sian West LinkedIn 🔹Join the 14-Day Transform Your Life Challenge 🔹Or email "14-Day Challenge" to morgan@getfitwithme-morganekovich.com to request more information. 🔹Stay updated! Join our Email List 🔹Join the FREE Facebook Community for Busy Moms 🔹Visit our Website 🔹Like Our Facebook Page 🔹Follow us on Instagram  🔹Watch the full YouTube video  Have an idea for an episode? Send us a message! Follow up from the first announcement. People can still sign up for $17 if there are spots available.

    58 min

  2. May 28

    089 | How to Do a Time Audit and Find More Time for Your Health Goals

    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 honest look at your schedule without shame and start finding small opportunities for change. What You’ll Learn Why everyone’s 24 hours are not the same in practiceHow stress, responsibilities, and mental load affect your timeWhat a time audit is and why it can be helpfulHow to track where your time actually goesWhy email, screen time, cleaning, and errands can become hidden time drainsHow to swap wasted time for supportive habitsWhy seasonal transitions are a good time to reassess your scheduleHow to use a time audit to support workouts, meal prep, reading, or walksWhy seeing your time visually can help you make better choicesResources & Links: 🔹Join the 90-Day Kickstart Program: Customized strength training + nutrition baseline + habit building + weekly accountability. Only 3 spots available this month! Email "KICKSTART" to: morgan@getfitwithme-morganekovich.com 🔹Stay updated! Join our Email List 🔹Join the FREE Facebook Community for Busy Moms 🔹Visit our Website 🔹Like Our Facebook Page 🔹Follow us on Instagram  🔹Watch the full YouTube video  Have an idea for an episode? Send us a message!

    14 min

  3. May 21

    088 | How to Stay Consistent with Fitness, Nutrition, and Sleep During Summer

    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 today. What You’ll Learn Why seasonal transitions often disrupt routinesHow to keep strength training in your schedule during summerWhy walking should not completely replace strength workoutsHow to make workouts shorter and more effectiveSimple ways to bring workouts outsideHow to front-load nutrition earlier in the dayWhy breakfast and vegetables matter during busy seasonsHow to stay hydrated with a reusable water bottleWhy summer sleep may require environmental changesHow “plan tomorrow today” can reduce stressResources & Links: 🔹 Join the 90-Day Kickstart Program: Customized strength training + nutrition baseline + habit building + weekly accountability. Only 3 spots available this month! Email "KICKSTART" to: morgan@getfitwithme-morganekovich.com 🔹 Stay updated! Join our Email List 🔹 Join the FREE Facebook Community for Busy Moms 🔹 Visit our Website 🔹 Like Our Facebook Page 🔹 Follow us on Instagram  🔹 Watch the full YouTube video Have an idea for an episode? Send us a message!

    14 min

  4. May 14

    087 | Estate Planning Basics for Women: Wills, Trusts, and Power of Attorney

    May is stress month on the EmpowerHer Wellness Podcast, and this episode covers a topic that can feel uncomfortable but incredibly important: legal planning. Morgan is joined by Katrina Hofstetter, founder and attorney of Cornerstone Legal, to talk about wills, trusts, powers of attorney, guardianship, and why these conversations matter before a crisis happens. This episode helps make estate planning feel less intimidating by breaking down what documents adults may need, when to start thinking about them, and how planning ahead can reduce stress and decision-making burdens for the people you love. What You’ll Learn Why estate planning is not only for older adultsThe difference between a will and a trustWhy parents with minor children should think about guardianshipWhat happens when legal documents are not in placeWhy unmarried partners may need extra planningWhat medical and financial powers of attorney doWhy funeral power of attorney may be included in a planWhat information to gather before meeting with an attorneyWhy estate planning documents should be reviewed over timeHow planning ahead can reduce stress for your family laterResources & Links: 🔹Cornerstone Legal website 🔹Cornerstone Legal YouTube channel 🔹Cornerstone Legal Facebook 🔹Cornerstone Legal blog 🔹Join the 90-Day Kickstart Program: Customized strength training + nutrition baseline + habit building + weekly accountability. Only 3 spots available this month! Email "KICKSTART" to: morgan@getfitwithme-morganekovich.com 🔹Stay updated! Join our Email List 🔹Join the FREE Facebook Community for Busy Moms 🔹Visit our Website 🔹Like Our Facebook Page 🔹Follow us on Instagram  🔹Watch the full YouTube video Have an idea for an episode? Send us a message! Follow up from the first announcement. People can still sign up for $17 if there are spots available.

    46 min

  5. May 7

    086 | Getting Back Into Running: Simple Interval Basics for Beginners

    Getting back into running does not mean you have to train for a marathon, run fast, or have everything figured out right away. In this episode, Morgan talks about how to ease back into running in a realistic way using simple intervals. She shares why those first few runs can feel awkward, how to make running more enjoyable, and why pace does not matter when your goal is simply to move your body and feel more comfortable. If running has been on your mind, this episode will help you start small, build confidence, and create a plan that actually feels doable. What You’ll Learn Why getting back into running can feel awkward at firstWhy your pace does not matter when you’re starting againHow interval training makes running more approachableHow to set up a simple walk/run interval workoutWhy warming up and cooling down matterHow to use playlists, friends, or run clubs for motivationWhy running can count even if you use intervalsHow to progress slowly without feeling like you failedWhat to remember when running in warmer weatherResources & Links: 🔹Interval Training App 🔹Join the 90-Day Kickstart Program: Customized strength training + nutrition baseline + habit building + weekly accountability. Only 3 spots available this month! Email "KICKSTART" to: morgan@getfitwithme-morganekovich.com 🔹Stay updated! Join our Email List 🔹Join the FREE Facebook Community for Busy Moms 🔹Visit our Website 🔹Like Our Facebook Page 🔹Follow us on Instagram  🔹Watch the full YouTube video Have an idea for an episode? Send us a message!

    15 min

  6. Apr 30

    085 | Is the Keto Diet Good for Women? What You Need to Know

    The ketogenic diet is everywhere — but that doesn’t mean it’s right for every woman. In this episode, Morgan is joined by Dr. Makayla Andersen, a naturopathic doctor, certified nutrition specialist, and licensed dietitian nutritionist, to unpack what keto actually is, where it came from, and why it was never originally created for weight loss. Together, they talk about who keto may help, when it may backfire, and why nutrition should always be personalized. If you’ve ever wondered whether keto is worth trying, why it seems to work for some women and not others, or how stress, hormones, thyroid health, and exercise play into the conversation, this episode will give you a much more balanced perspective. What You’ll Learn What the ketogenic diet was originally designed forWhy keto was not originally created as a weight-loss dietWhy keto can be helpful for some conditions, but not everyoneHow stress, hormones, thyroid health, and lifestyle affect whether keto is a good fitWhy low-carb diets can negatively affect some active womenHow restrictive dieting can impact your relationship with foodWhy rapid early weight loss on keto is often misunderstoodWhy personalized nutrition matters more than diet trendsHow to think about food as a tool instead of a punishmentResources & Links: 🔹 Embody Natural Health website 🔹 Makayla’s LinkedIn 🔹 Embody Natural Health & Nutrition on Facebook 🔹 Makayla’s Personal IG: @makaylaandersen.nd 🔹 Makayla’s Business IG: @embodynaturopathic 🔹 Threads: makaylaandersen.nd 🔹 Join Morgan's Cooking Club! Be one of the first 20 founding members to lock in the lowest price ever. 🔹 Stay updated! Join our Email List 🔹 Join the FREE Facebook Community for Busy Moms 🔹 Visit our Website 🔹 Like Our Facebook Page 🔹 Follow us on Instagram  🔹 Watch the full YouTube video Have an idea for an episode? Send us a message! Follow up from the first announcement. People can still sign up for $17 if there are spots available.

    48 min

  7. Apr 23

    084 | How to Stay Consistent with Nutrition When Life Gets Busy

    When life gets busy, nutrition is often one of the first things to slip. In this episode, Morgan talks about how to stay anchored to the basics of nutrition during stressful or transitional seasons, whether you’re traveling, managing sick kids, eating out more often, or simply too overwhelmed to cook the way you normally would. She breaks down what to focus on when your routine is off, how to build more balanced meals even on the go, and simple ways to make nutrition easier without expecting perfection. This episode is a practical reminder that your body still needs support, even when life feels chaotic. What You’ll Learn Why nutrition is often the first habit women let slide during stressful seasonsWhat a balanced plate should look like when life is busyWhy front-loading protein and calories earlier in the day can help with energySimple portable snack ideas with protein, fats, and carbsHow to use your hand to estimate portions without a scale or measuring cupsHow to stay hydrated while traveling or during busy daysWhen grocery pickup or meal delivery services can helpHow to make better restaurant choices without overcomplicating thingsWhy going back to the basics is often the most effective strategyResources & Links: 🔹 003 | Start Changing Your Nutrition with Food Logs and Audits 🔹Join Morgan's Cooking Club! Be one of the first 20 founding members to lock in the lowest price ever. 🔹Stay updated! Join our Email List 🔹Join the FREE Facebook Community for Busy Moms 🔹Visit our Website 🔹Like Our Facebook Page 🔹Follow us on Instagram  🔹Watch the full YouTube video Have an idea for an episode? Send us a message! Follow up from the first announcement. People can still sign up for $17 if there are spots available.

    26 min

  8. Apr 16

    083 | How to Simplify Healthy Eating by Creating Food Buckets

    Healthy eating gets a lot harder when every meal feels like a brand new decision. In this episode, Morgan breaks down a simple way to create more structure in your nutrition by building “buckets” of foods you already like. Instead of trying to eat perfectly or constantly reinventing meals, she explains how to choose a few go-to proteins, carbs, vegetables, and fats that help meals feel easier, more repeatable, and more supportive of your goals. This episode is especially helpful if you feel like your eating is too random, your meals lack structure, or you keep getting overwhelmed trying to figure out what to eat every day. What You’ll Learn Why too much food variety can make healthy eating harderHow to create simple “buckets” for protein, carbs, vegetables, and fatsWhy having 2–3 staple foods in each category can reduce decision fatigueHow to build more structure into breakfast, lunch, and dinnerWhy “willy-nilly” eating makes it harder to hit nutrition goalsHow to identify foods your body responds well toWhy simplicity and flexibility work better together than extremesHow meal structure helps you stay consistent without eating the exact same thing every dayWhen food logging can help you understand what’s missingResources & Links: 🔹Join Morgan's Cooking Club! Be one of the first 20 founding members to lock in the lowest price ever. 🔹003 | Start Changing Your Nutrition with Food Logs and Audits 🔹Stay updated! Join our Email List 🔹Join the FREE Facebook Community for Busy Moms 🔹Visit our Website 🔹Like Our Facebook Page 🔹Follow us on Instagram  🔹Watch the full YouTube video Have an idea for an episode? Send us a message!

    17 min
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Ratings & Reviews

5
out of 5
12 Ratings

About

Welcome to EmpowerHer Wellness with Morgan Ekovich, the go-to podcast for busy women looking to transform their health and wellness. Each episode delivers actionable advice on fitness, nutrition, and self-care, helping you build a balanced, sustainable lifestyle. Whether you're starting your journey or enhancing your routine, Morgan and her expert guests provide the motivation and insights you need to create a stronger, more confident version of yourself—all in quick, impactful episodes designed to fit into your busy life.

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