Momentum Vitamins
Episodes
10 Nutrition Cheat Codes That Eliminate Excuses
04 May 2026
Contributed by Lukas
We love to say we’re “too busy.”Too busy to cook. Too busy to track. Too busy to stay consistent.But what if that’s not actually the problem...
You don't Find Happiness, You Build it: 3 Macros for Fulfillment
20 Apr 2026
Contributed by Lukas
You say you want to be happy… but are you actually building a life that creates it?In this episode, we’re unpacking the truth most people overlook...
Why Programs Like Optavia Work… Until They Don’t
13 Apr 2026
Contributed by Lukas
Programs like Optavia do work… until they don’t.Over the last year, I’ve found myself working with more and more women transitioning out of thes...
The RAW Truth about properly measuring your Protein sources
06 Apr 2026
Contributed by Lukas
Think you’re tracking your protein correctly?This episode dives into the small mistake that could be throwing off your numbers and holding your resu...
If it isn’t rooted in Love, it won’t Last!
30 Mar 2026
Contributed by Lukas
What if the reason your efforts aren’t lasting… isn’t a lack of discipline but the place you’re operating from?A single quote stopped me in my...
The Numbers don’t Add up… and that’s Normal
16 Mar 2026
Contributed by Lukas
If you’ve ever looked at a nutrition label or your tracking app and thought, “These numbers don’t make sense…” you’re not alone.In this ep...
Momentum Reset: For Those “WTF Am I Doing?” Moments
09 Mar 2026
Contributed by Lukas
What do you do when the plan that once worked suddenly feels confusing?In this episode, I explore how to reset when life, routines, or seasons shift. ...
38 Years in: The Health Truths I’d Never Give Back
23 Feb 2026
Contributed by Lukas
Birthdays invite reflection, a moment to pause and take inventory of what time, experience, and growth have taught us. As I celebrate turning 38, I’...
5 Nutrition Blind Spots That May Be Holding Back Your Results
16 Feb 2026
Contributed by Lukas
If food alone determined results, most people wouldn’t feel so frustrated doing “all the right things.”In this episode of Momentum Vitamins, we’...
Calm on the Surface, Strong Underneath: Habits Matter Most When Life Gets Hard
02 Feb 2026
Contributed by Lukas
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 ov...
When Progress Feels Slow: Why it's a Good Sign!
26 Jan 2026
Contributed by Lukas
Progress doesn’t always feel exciting.Sometimes it feels slow. Quiet. Almost… boring.In this episode, we’re reframing what “nothing is happeni...
“Cut This Out" Isn’t Enough: Navigating Food Restrictions with Confidence
19 Jan 2026
Contributed by Lukas
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 confu...
What We’re Not Doing in 2026 (And What We’re Choosing Instead)
05 Jan 2026
Contributed by Lukas
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, frustrate...
Protein Distribution: Why Spreading It Out Matters!
05 Jan 2026
Contributed by Lukas
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 di...
Rounding out the Year: A look back 2025's Vitamins
29 Dec 2025
Contributed by Lukas
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 liste...
The Sweet Spot: Cardio in a Growth Phase
22 Dec 2025
Contributed by Lukas
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...
Am I Building Muscle… or Just Gaining Weight?
15 Dec 2025
Contributed by Lukas
One of the biggest fears people—especially women—have in a growth phase is simple but heavy: What if this isn’t muscle? Muscle gain doesn’t sh...
The Muscle-Building Mistake No One Talks About
08 Dec 2025
Contributed by Lukas
Today we’re zooming in on something most people never think about when they say they want to “build muscle.”Because yes — eating in a surplus ...
Listening In: How Good Food Sharpens Body Awareness
01 Dec 2025
Contributed by Lukas
Travel tossed my routine into the air, and my body let me know about it—loudly. This episode is a real-time reminder of how different we feel when o...
Quieting Food Noise!
17 Nov 2025
Contributed by Lukas
Food noise is that constant, exhausting mental chatter about what you did eat, what you shouldn’t eat, and what you’re already planning to eat nex...
The Holiday Effect: Why a Treat Isn’t the Threat
10 Nov 2025
Contributed by Lukas
Every year it happens — the “holiday effect.” One night of candy or a few festive meals suddenly turn into two months of chaos and guilt. But he...
Hard Truths I wish Women knew about their wellness journey (said with Love)
03 Nov 2025
Contributed by Lukas
Sometimes the truth we need to hear is the one we’ve been avoiding. In this episode, I share the honest — yet compassionate — realities behind w...
Micro vs. Macro Thinking: The Mindset Shift That Makes Consistency Easier
27 Oct 2025
Contributed by Lukas
Feeling overwhelmed by your goals? You might be thinking too big. In this episode, we break down the difference between Macro vs. Micro thinking and h...
Sleep, Rest & Recovery: The Missing Pillars to Unlock Progress
20 Oct 2025
Contributed by Lukas
This week, we’re diving into one of the most overlooked pillars of your health and fitness journey — sleep, rest, and recovery.We talk a lot about...
Intermittent Fasting: What the Science (and a Nutrition Coach) Really Say
13 Oct 2025
Contributed by Lukas
Intermittent fasting is everywhere—from celebrity routines to your coworker’s latest “life hack.” But is it really the magic fat-loss fix it’...
Growth Phase: Muscle Building 101 (The Hardest Nutrition Phase)
06 Oct 2025
Contributed by Lukas
Muscle isn’t built in a deficit — but stepping into a true growth phase is easier said than done. In this episode, I break down what makes a build...
GLP-1s, Peptides, Quick Fixes…OH MY! What They Don’t Teach You About Weight Loss
29 Sep 2025
Contributed by Lukas
GLP-1s and peptides are everywhere right now — from social media buzz to doctor’s offices to dinner table conversations. The hype promises quick f...
Leading with Wellbeing: Beyond the Buzzword
22 Sep 2025
Contributed by Lukas
Wellbeing isn’t just a personal pursuit — it’s a foundation for how we show up and lead in the workplace. In this episode, we explore how to rec...
Bringing Hidden Calories to the Main Stage
15 Sep 2025
Contributed by Lukas
You’re tracking, you’re consistent, you’re showing up… but the scale won’t budge, or progress feels slower than it should. Chances are, it’...
Consistency Has 7 Days: How to Win the Weekend
08 Sep 2025
Contributed by Lukas
If Mondays always feel like a “reset,” it’s time to rethink how you approach the weekend. In this episode, I’m breaking down the weekday vs. w...
Chaos Season Reset: Finding Your Rhythm When Life Won’t Slow Down
01 Sep 2025
Contributed by Lukas
If your life feels like a blur of alarms, drop-offs, packed lunches, sports schedules, and endless emails… you’re not alone. This “chaos season”...
The Mirror Moment
25 Aug 2025
Contributed by Lukas
This week we are taking a Momentum Moment that might just be the wake-up call you didn’t know you needed.We’re calling this one: “Mirror Moment....
What You’re Made of Matters: Body Comp Beats the Scale Every Time
18 Aug 2025
Contributed by Lukas
We’ve been told the scale is the ultimate measure of success. But here’s the truth: what you’re made of matters far more than what you weigh.In ...
Well That’s NEAT: Burn More Without Trying Harder
11 Aug 2025
Contributed by Lukas
Here's a fun secret, NEAT is the unflashy hero of your fitness journey. These small, everyday actions—walking to the mailbox, dancing in the ki...
This Looks Like Discipline to You, But It Feels Like Freedom to Me
04 Aug 2025
Contributed by Lukas
Today’s episode picks up where we left off with personal boundaries—and zooms in on one of the most common places they’re tested: food environme...
Personal Boundaries: Get Them!
28 Jul 2025
Contributed by Lukas
Most of us don’t struggle because we don’t know what to do for our health. We struggle because we won’t protect the space to actually do it.This...
Macro Goals & Mindset Shifts: Rhonda's Story
21 Jul 2025
Contributed by Lukas
This week on Momentum Vitamins, we’re changing it up — and I couldn’t be more excited!! You hear a lot from me as a coach... but today, you’re...
Carbs Aren’t the Villain—They’re the Vehicle
14 Jul 2025
Contributed by Lukas
The Secret Sauce to Gains If you grew up fearing carbs—counting, cutting, or completely avoiding them—you’re not alone. We were told carbs were...
Maintenance isn't the Finish Line: It's the Launchpad
07 Jul 2025
Contributed by Lukas
You hit your goal. You're eating more. You're not gaining… but you’re not losing either. So what now?In today’s episode, we’re divin...
Leading by Example: Navigating Nutrition with Kids
30 Jun 2025
Contributed by Lukas
In today’s episode, we’re diving into one of the most heartfelt and foundational topics for parents—how we model healthy habits and talk to our ...
The Power of Protein: Why This Macro Is More Than a Buzzword
23 Jun 2025
Contributed by Lukas
It’s the word that never doesn’t come up…Whether your goals are fat loss, muscle gain, or just feeling your best—protein is always in the conv...
Hold On, I Need a Momentum: Learning Self-Grace
16 Jun 2025
Contributed by Lukas
Sometimes it’s not the big breakdowns that shake us—it’s the tiny interruptions. The moments where we had a plan that didn’t happen. An indulg...
Owning Your Influence: Unlocking Health through Focused Energy
09 Jun 2025
Contributed by Lukas
In this episode of Momentum Vitamins, we dig deep into what true, sustainable health really means — and why it’s about so much more than numbers o...
Life After the Cut: Maintaining Momentum & Finding Your Sweet Spot!
02 Jun 2025
Contributed by Lukas
Whether you just wrapped up our Spring into Summer Challenge or crushed a fat loss phase on your own—Congrats! Completing a cut is no small feat. Bu...
Fueling Your Workouts: Smart Eating for Better Results
26 May 2025
Contributed by Lukas
Last week, we talked about how your workouts are nutrition’s best friend — and this week, we’re taking that friendship to the next level. Once y...
Workouts: Nutrition's BFF (And the Secret to Unlocking your Goals)
19 May 2025
Contributed by Lukas
We usually talk food first around here—but what if the changes you’re craving (more energy, lean muscle, fat loss) aren’t just about what’s on...
5S Your Nutrition: Outsmart Willpower with a System That Works
12 May 2025
Contributed by Lukas
This episode starts with a Mother’s Day gift—a giant cabinet. But it wasn’t just furniture. It became what my client proudly calls her “nutrit...
Momentum on the Move: Travel without Ditching Your Nutrition Goals
05 May 2025
Contributed by Lukas
In this episode, I’m fresh off a spring break hiking trip and sharing exactly how I travel without tossing my nutrition goals out the window. From m...
It’s Not YOU — It’s Your Mindset: Shifting How You Think About Healthy Eating
28 Apr 2025
Contributed by Lukas
This week, we’re flipping the script on one of the biggest misconceptions in health and nutrition: that YOU are the problem, and you need more willp...
What It’s Really Like to Work with a Nutrition Coach
21 Apr 2025
Contributed by Lukas
Ever wondered what it’s actually like to work with a nutrition coach? In this episode, I’m breaking down the real deal—not just the “Instagram...
Cut with Confidence - 6 Keys to a successful Fat loss Phase!
14 Apr 2025
Contributed by Lukas
My friends, we went rouge this week because we just can't miss opportunities when they present themselves! Spring is here, and with it comes a re...
Check Your Expectations at the Door: Sustainable Results Take Time!
07 Apr 2025
Contributed by Lukas
This episode is your honest reminder (or wake up call) that real change doesn’t happen overnight—and if it does, it probably won’t last!! We’r...
Ditch the Scale: It Kind of, Sort of, Doesn’t Really Matter!
31 Mar 2025
Contributed by Lukas
If the scale has ever made you feel like you’re failing, this episode is for you.You step on the scale, expecting to see progress… but the number ...
Revving up your Engine: How to get your Metabolism firing on all Cylinders
24 Mar 2025
Contributed by Lukas
s your metabolism really to blame for stalled progress—or is it just misunderstood? In this week’s Momentum Vitamin, we’re shifting gears (yes, ...
The Biggest Macro Tracking Mistakes & How to Dial in Accuracy for Better Results!
17 Mar 2025
Contributed by Lukas
Are you unknowingly sabotaging your progress with small macro tracking mistakes that lead to big impacts on your results? In this episode, we’re div...
Taming the Crave: How to reduce Food Noise & Build Food Freedom!
10 Mar 2025
Contributed by Lukas
Ever feel like your cravings are controlling you instead of the other way around? In this episode, we're breaking down the science behind food cr...
From Fear to Freedom: Confidently Navigating Macros away from Home!
03 Mar 2025
Contributed by Lukas
Eating out, attending social events, or traveling can feel overwhelming when you're trying to stay on track with your nutrition goals. The fear o...
Decoding Nutrition labels: Your golden ticket to smarter eating!
24 Feb 2025
Contributed by Lukas
We are back again with another Momentum Vitamin! This week we are talking all about Nutrition Labels! Utilizing nutrition labels is your golden ticket...
Eat the Rainbow: Balanced Plates & Less Processed foods!
17 Feb 2025
Contributed by Lukas
In this week's episode we are covering two terms that I reference quite often in discussions with clients which are "Balanced Plates" a...
Fail to Plan, Plan to Fail: the Power of Creating a Meal Plan
12 Feb 2025
Contributed by Lukas
Every week we walk in to without a strong game plan for meals can be the make or break difference between seeing results or not! This is one of the fi...
Welcome to Momentum Vitamins!
12 Feb 2025
Contributed by Lukas
0: Momentum Vitamins Intro!
12 Feb 2025
Contributed by Lukas
Welcome to the Momentum Vitamins podcast! Let's kick start this journey with a quick little self introduction. FUN FACT: I started this podcast f...