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. 1d ago

    103: DEXA Scans Explained: Body Fat, Muscle Mass, Bone Density & What the Scale Misses

    The number on the scale can change without telling you whether you gained muscle, lost fat, retained water, or changed your body composition at all. In this episode, Morgan sits down with Jason and Abby Blonshine, co-owners of MetaTec, to break down what a DEXA scan measures and why body composition can give you a very different picture of progress than scale weight alone. Jason explains how DEXA measures fat mass, lean tissue, bone density, visceral fat, regional body composition, and asymmetries, and why having a reliable baseline can be useful when you’re trying to understand whether your health habits are actually moving you in the direction you want. They also talk honestly about the emotional side of seeing body-fat numbers and scan images, why losing weight is not automatically the same as becoming healthier, and why preserving or building muscle should be a much bigger part of the conversation, especially for women thinking about strength, bone health, independence, and healthy aging. This episode is a reminder to stop treating the lowest possible number on the scale as the ultimate goal and start asking a better question: What am I building my body to be capable of? What You’ll Learn: What a DEXA scan actually measuresHow DEXA differs from ordinary body-fat scales and handheld devicesWhy hydration can influence some body-composition measurementsWhy having a reliable baseline matters when tracking progressThe difference between fat mass, lean mass, and bone mineral contentWhat visceral fat is and why Jason pays particular attention to itWhy scale weight can stay almost identical while fat decreases and muscle increasesWhy losing weight does not automatically mean you are becoming healthierWhy muscle matters for metabolism, balance, mobility, joints, strength, and independenceWhy bone density deserves attention before later lifeHow to approach DEXA numbers as information rather than judgmentWhy the healthiest weight loss is not necessarily the fastestHow protein, calories, resistance training, sleep, and recovery enter the body-composition conversationWhat resting metabolic rate testing measuresWhat VO2 max testing can tell you about exercise capacityResources & Links: 🔹Metatec’s website 🔹Metatec’s Facebook 🔹Metatec’s Instagram 🔹Join Morgan's Cooking Club! There are still a few spots 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.

  2. Aug 27

    102 | Meal Prep for Busy Women: How to Plan Healthy Meals for Fall

    When life gets full, meal planning is often one of the first routines to disappear. In this episode, Morgan talks about getting back into meal prep and planning as summer transitions into fall. Instead of expecting one perfect Sunday prep routine, she explains why planning should fit your schedule, your family, and the season you are actually in. Morgan shares practical ways to create a meal plan before grocery shopping, make quick lunches easier, use frozen or grab-and-go options when necessary, prepare fruits and vegetables for snacking, and stop wasting food because you bought ingredients without knowing how you planned to use them. The goal is not elaborate meal prep. It is creating enough structure that feeding yourself well does not become another decision you have to make when you are already tired and hungry. What You’ll Learn Why seasonal transitions can throw off nutrition routinesWhy meal prep needs to start with a planHow planning can help reduce wasted groceriesWhy food logging only helps if you use the information to change what you buyHow to create simple grab-and-go lunchesWhy frozen vegetables and canned proteins can still make life easierHow fruit and vegetable trays can support easier snackingWhy you should plan around the times of day when you usually get hungryHow bulk meals can simplify the weekWhy meal prep does not have to happen on Saturday or SundayHow grocery pickup and quick prepared-food options can support busy weeksWhy your meal prep routine should look different from someone else’sResources & Links: 🔹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!

  3. Aug 20

    101 | How to Stop Comparing Yourself and Stay Consistent with Your Health Goals

    Comparison can make you feel behind, even when you are making meaningful progress. In this episode, Morgan talks about the pressure to compare your body, finances, relationships, strength, weight loss, and life timeline to people online, those around you, and even a past version of yourself. She also explains why meaningful health changes take longer than most people expect and compares consistent habits to investing for retirement: one healthy meal, workout, walk, or glass of water may not transform everything overnight, but those actions compound over time. This episode will help you step away from instant-gratification thinking, define what health means in your current season, and focus on the actions that support the life and body you actually want. What You’ll Learn Why social media makes comparison harderWhy comparing yourself to a past version of your body can be misleadingHow to recognize when you are entering the comparison cycleWhy real health changes usually take longer than expectedWhat progress can look like before dramatic physical changes happenWhy consistency works like compound growthHow individual meals, workouts, and habits build on one anotherWhy changing programs repeatedly can interrupt progressHow to decide whether someone else’s goal is something you truly wantWhy your health goals should reflect your current stage and bandwidthResources & 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!

  4. Aug 13

    100 | How Consistency Builds Confidence: Lessons from 100 Podcast Episodes

    EmpowerHer Wellness has officially reached 100 episodes!  In this milestone episode, Morgan reflects on what the podcast has become since launching on September 5, 2024, and the lessons she has learned from showing up consistently, imperfectly, and without knowing exactly where the journey would lead. She shares how the podcast expanded from fitness and nutrition into whole-person wellness, including sleep, stress, hormones, relationships, finances, organization, confidence, pelvic floor health, and more. Morgan also celebrates the guests, listeners, partnerships, and behind-the-scenes support that made the first 100 episodes possible. Most importantly, this episode connects the milestone back to your own health journey. Small steps may not feel impressive in the moment, but repeated action builds confidence, strength, knowledge, and progress. You do not need to know every step before you begin. You simply need to keep showing up. What You'll Learn: Why milestones deserve to be acknowledged before moving to the next goalHow consistency can create results even when the path is unclearWhy imperfect action is more useful than waiting until you feel readyHow the EmpowerHer Wellness Podcast evolved beyond fitness and nutritionWhy whole-person health includes mental, emotional, physical, financial, relational, and lifestyle factorsHow small actions build into meaningful progressWhy comparing your timeline to someone else’s can take away from your accomplishmentWhat Morgan learned from interviewing guests and building trusted local connectionsWhy your health journey does not have a finish lineHow to define goals that fit the life you are actually livingWhy taking up space, building strength, and creating confidence matter more than simply becoming smallerResources & Links 🔹Episode 90 with Dr. Sian West 🔹Episode 10 with Dr. Andrea Herrst 🔹Episode 37 with Kelly Meyerson 🔹Episode 56 with Melanie McNamara 🔹Episode 96 with Dr. Makayla Anderson 🔹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  Special Acknowledgment I also want to give a HUGE thank-you to Ambar Ramirez, my virtual assistant and business manager, for completing the backend work that helps each podcast episode reach Buzzsprout, Spotify, Apple Podcasts, YouTube, and all of you who listen or watch every week ❤️ Follow her journey on her Substack, Ambar Virtual. Have an idea for an episode? Send us a message!

  5. Aug 6

    099 | Stress, Hormones, and the Different Types of Rest Women Need with Dr. Alicia Newsome

    Rest is not something you have to earn after everything on your list is finished. In this episode, Morgan sits down with functional medicine doctor and author Dr. Alicia Newsome for a deeper conversation about stress, hormones, nervous system health, and why sleep is only one form of rest. Dr. Alicia explains how stress can show up in more ways than work deadlines and emotional overwhelm. They discuss the different forms of rest women may need, including sensory, mental, emotional, physical, and soulful rest. They also explore how old beliefs and the stories we create can keep us in a constant state of fight or flight, and how gratitude, stillness, boundaries, and reconnecting with what is true can help us respond differently. This conversation is for the woman who is tired of always being the strong one and needs the reminder that she is already worthy, enough, and allowed to rest. What You’ll Learn How stress may affect the body beyond emotional overwhelmWhy the nervous system prioritizes safety during stressful seasonsWhy doing more is not always the right answerThe difference between sleep and other forms of restWhy women often need sensory and mental restHow unprocessed emotions can contribute to exhaustionWhat soulful rest can look like in everyday lifeHow the stories we create can increase stressWhy identifying a feeling is different from building a story around itHow gratitude can help redirect attention toward what is goodWhy choosing only two daily priorities may reduce overwhelmHow to reconnect with the belief that you are worthy and enoughResources & Links: 🔹Dr. Alicia’s LinkedIn 🔹Dr. Alicia’s Instagram 🔹Dr. Alicia’s Facebook 🔹Dr. Alicia’s YouTube 🔹Dr. Alicia’s Website 🔹Worthy of Rest 🔹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!

  6. Jul 30

    098 | Can You Get Healthy Without Paying for a Coach? (The Truth About Free Fitness & Wellness)

    Fitness and wellness have become billion-dollar industries, making it easy to believe you need expensive programs, supplements, trackers, and coaching to see results finally. In this episode, Morgan challenges that idea. She explains why improving your health can absolutely be free, and why many women already have everything they need to get started. She also shares where coaching truly adds value, why accountability matters more than another product, and how to know whether investing in support makes sense for your current season of life. What You’ll Learn Why you don't need expensive programs to improve your healthThe difference between information and accountabilityWhat coaching actually provides beyond workouts and meal plansWhy free wellness habits often get overlookedThe biggest mistake women make when starting healthy habitsWhy supplements shouldn't come before the basicsHow to decide whether coaching is worth the investmentWhy sustainable results take longer than social media promisesResources & 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!

  7. Jul 23

    097 | Busy vs Full: How to Reframe Your Schedule and Make Time for Yourself

    “Busy” has become the default answer for how life is going. But what if your life is not just busy? What if it’s full? In this episode, Morgan talks about the difference between feeling overwhelmed, anxious, and overbooked versus having a calendar full of things you enjoy, choose, and look forward to. This conversation is a gentle mindset shift for busy women who keep waiting for life to slow down before taking care of themselves. Instead of waiting for the perfect season, Morgan encourages you to notice where you are right now and find small ways to add yourself back in. What You’ll Learn Why “busy” often carries a negative emotional weightHow to tell the difference between busy and fullWhy language affects how we experience our scheduleHow to notice whether your calendar feels joyful or overwhelmingWhy boundaries help create a fuller, less stressful lifeWhy waiting for life to slow down can keep you stuckHow to start caring for yourself in the middle of busy seasonsWhy small habits like breakfast or a 10-minute walk still countHow to reflect on what you actually want your schedule to feel likeResources & 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!

  8. Jul 16

    096 | The Wellness Basics Most Women Overcomplicate (With Dr. Makayla Anderson)

    Health has become incredibly complicated. Between supplements, social media trends, conflicting advice, and endless "must-do" habits, it's easy to feel like you're constantly falling behind. In this episode, Morgan welcomes back naturopathic doctor Dr. Makayla Anderson for an honest conversation about what actually matters. Together, they discuss entrepreneurship, preventive health, sleep, movement, nutrition, stress management, self-advocacy, and why the healthiest lifestyle is often the simplest. If you've been feeling overwhelmed by wellness, this episode will help you come back to the basics. What You'll Learn Why women tend to overcomplicate healthThe three foundational habits that matter mostWhy prevention should happen before disease developsHow to advocate for yourself with healthcare providersWhy all-or-nothing thinking keeps women stuckThe importance of rest and nervous system recoveryHow entrepreneurship has shaped both Morgan and Dr. Makayla's wellness journeysWhy consistency matters more than perfectionHow to simplify healthy eating without chasing every trendReferences & 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 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!

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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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