Welcome to Fit Habit Life—the podcast for type-A high achievers who want to look good, feel good, and finally take back control of their health—without fad diets, burnout, or extremes. Hosted by former D1 athlete and software engineer turned online health and fitness coach Emma Kirchner, this show dives into real, sustainable strategies to help you lose body fat, build muscle, optimize your health, shift your mindset, and create habits that actually stick. Whether you’re a former athlete stuck behind a desk or just done with the all-or-nothing cycle, you’ll get practical tips, honest conversations, and a fresh perspective to help you build a body—and life—you love. It’s time to ditch diet culture for good and step into your Fit Habit Life. <br/><br/><a href="https://fithabitemma.substack.com?utm_medium=podcast">fithabitemma.substack.com</a>
Fit Habit Life
Claim This Podcastby Emma Kirchner
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Podcast Overview
Welcome to Fit Habit Life—the podcast for type-A high achievers who want to look good, feel good, and finally take back control of their health—without fad diets, burnout, or extremes. Hosted by former D1 athlete and software engineer turned online health and fitness coach Emma Kirchner, this show dives into real, sustainable strategies to help you lose body fat, build muscle, optimize your health, shift your mindset, and create habits that actually stick. Whether you’re a former athlete stuck behind a desk or just done with the all-or-nothing cycle, you’ll get practical tips, honest conversations, and a fresh perspective to help you build a body—and life—you love. It’s time to ditch diet culture for good and step into your Fit Habit Life. <br/><br/><a href="https://fithabitemma.substack.com?utm_medium=podcast">fithabitemma.substack.com</a>
Language
🇺🇲
Publishing Since
3/27/2025
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Recent Episodes
July 27, 2026
🎙️ Episode 140: How to Fuel Your Body for Hikes, Runs & Endurance Events
<p>If you’re asking your body to run, climb, hike, or race for hours, you can’t fuel it like you’re spending the day sitting at a desk.</p><p>In this episode, my friend and fellow coach Laura Savino joins me to talk about what it actually takes to fuel challenging activities properly.</p><p>Laura recently completed the 22-mile Presidential Traverse in New Hampshire and is preparing to hike the Tour du Mont Blanc. Meanwhile, I somehow signed myself up for a Ragnar trail race with only five weeks to prepare. 😅</p><p>So naturally, I asked her to help me create a fueling strategy.</p><p>In this episode, we break down:</p><p>* Why trail runs and hikes should be fueled based on time and intensity—not mileage alone</p><p>* How many carbohydrates you may need during longer activities</p><p>* Gels, liquid carbohydrates, hydration and electrolytes</p><p>* Why you need to practice your fueling strategy before race day</p><p>* How to train your gut to tolerate carbohydrates while exercising</p><p>* Why waiting until you feel hungry can put you in a hole you might not be able to climb out of</p><p>* Why you may need to continue eating more carbohydrates after the event to properly recover</p><p>* The biggest mistakes people make when preparing for hikes, races and endurance challenges</p><p>We also talk about the fear many women have around eating carbohydrates, even while asking their bodies to perform at a high level.</p><p>Eating carbs during a hard run isn’t going to suddenly make you gain body fat.</p><p>Your body is going to use that fuel to perform, recover and prepare for whatever you’re asking it to do next.</p><p>The biggest takeaway?</p><p>If your gut can tolerate it, slightly overfueling a demanding activity is usually much better than underfueling it.</p><p>🎯 Planning a hike, race or endurance challenge and unsure how to fuel for it? Reach out to Laura or me for help creating a strategy that supports your performance without destroying your recovery.</p><p><strong>Connect with Laura:</strong></p><p>* Instagram: <a target="_blank" href="https://www.instagram.com/laurajustinesavino/#"><strong>@laurajustinesavino</strong></a></p><p>Loved this episode? Screenshot it, share on Instagram, and tag us <a target="_blank" href="https://instagram.com/fit.habit.emma"><strong>@fit.habit.emma</strong></a> and <a target="_blank" href="https://www.instagram.com/laurajustinesavino/#"><strong>@laurajustinesavino</strong></a><strong> </strong>— we’d love to hear your biggest takeaway!</p><p>🎧 Subscribe + Rate + Review if this episode resonated with you! Your support helps us reach more people who want to cut through the bs online and actually learn how to build muscle, lose body fat, and fuel their body the right way!</p><p><strong>⚙️ Free Resources:</strong></p><p>👉🏻 <strong>Book a </strong><a target="_blank" href="https://fithabit.club/#book-call/"><strong>Free Discovery Call</strong></a>👉🏻 <strong>Struggling with digestive issues?</strong> <strong>Download my </strong><a target="_blank" href="https://fithabit.club/no-bloat-blueprint"><strong>No Bloat Blueprint</strong></a><strong>.</strong>👉🏻 <strong>Hit a fat loss plateau?</strong> <strong>Download my </strong><a target="_blank" href="https://fithabit.club/how-to-eat-more-carbs/"><strong>How to Eat More Carbs to Break Your Fat Loss Plateau</strong></a><strong> guide.</strong>👉🏻 <strong>Join My Free Facebook Group - </strong><a target="_blank" href="https://www.facebook.com/groups/fit.habit.hub"><strong>Fit Habit Hub: Get Lean & Strong for Life 💪🏻</strong></a></p> <br/><br/>This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://fithabitemma.substack.com?utm_medium=podcast&utm_campaign=CTA_1">fithabitemma.substack.com</a>
July 23, 2026
🎙️ Episode 139: The Biggest Red Flags to Watch Out for when Starting HRT
<p>Hormone replacement therapy can be life-changing when it’s prescribed and monitored appropriately.</p><p>But the wrong provider can leave you with extreme hormone levels, worsening symptoms, and an ever-growing list of medications and supplements without ever asking why you’re struggling in the first place.</p><p>I recorded this episode after working with a woman whose testosterone had reached 1,200 while under the care of an online hormone clinic.</p><p>For context, that wasn’t just slightly elevated.</p><p>It was a massive red flag and her concerns weren’t being taken seriously.</p><p>In this episode, I break down:</p><p>🚩 The biggest red flags I see with HRT clinics and med spas🚩 Why “let’s increase your dose” shouldn’t be the automatic answer🚩 Why your provider should ask about your sleep, stress, digestion, nutrition, and training🚩 Why treating lab numbers without looking at the whole person can create more problems🚩 The difference between supporting your hormones and simply prescribing more hormones🚩 When lifestyle changes may help—and when you need support from a qualified medical provider</p><p>HRT itself isn’t the enemy.</p><p>But it also shouldn’t be treated like a one-size-fits-all shortcut for low energy, stubborn weight gain, poor sleep, or every symptom associated with aging.</p><p>You deserve a provider who listens to your concerns, monitors your response, considers your entire health history, and adjusts your treatment responsibly.</p><p>⚠️ This episode is for educational purposes only and does not replace individualized medical care. Never start, stop, or change a hormone medication without speaking with the qualified provider who prescribes it.</p><p>🎯 Struggling with low energy, poor digestion, inflammation, or stubborn fat loss despite feeling like you’re doing everything right?</p><p>Shoot me a message on Instagram or click below to book a complimentary 1:1 consultation.</p><p><strong>🙌🏻 Let’s Connect</strong></p><p>📱 <strong>Instagram:</strong> <a target="_blank" href="https://instagram.com/fit.habit.emma"><strong>@fit.habit.emma</strong></a>🌐 <strong>Website:</strong> <a target="_blank" href="https://fithabit.club/"><strong>www.fithabit.club</strong></a>🎧 Don’t forget to <strong>subscribe to the podcast</strong> so you never miss an episode!</p><p>If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!</p><p><strong>⚙️ Free Resources:</strong></p><p>👉🏻 <strong>Book a </strong><a target="_blank" href="https://fithabit.club/#book-call/"><strong>Free Discovery Call</strong></a>👉🏻 <strong>Struggling with digestive issues?</strong> <strong>Download my </strong><a target="_blank" href="https://fithabit.club/no-bloat-blueprint"><strong>No Bloat Blueprint</strong></a><strong>.</strong>👉🏻 <strong>Hit a fat loss plateau?</strong> <strong>Download my </strong><a target="_blank" href="https://fithabit.club/how-to-eat-more-carbs/"><strong>How to Eat More Carbs to Break Your Fat Loss Plateau</strong></a><strong> guide.</strong>👉🏻 <strong>Join My Free Facebook Group - </strong><a target="_blank" href="https://www.facebook.com/groups/fit.habit.hub"><strong>Fit Habit Hub: Get Lean & Strong for Life 💪🏻</strong></a></p> <br/><br/>This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://fithabitemma.substack.com?utm_medium=podcast&utm_campaign=CTA_1">fithabitemma.substack.com</a>
July 20, 2026
🎙️ Episode 138: Is Your Body Overburdened? The Hidden Stressors Blocking Your Progress
<p>I started a mold protocol a little over a week ago, and this week, my energy completely crashed.</p><p>Not “I could use another cup of coffee” tired.</p><p>I’m talking about struggling to stand, talk, train, or do basic things that normally require very little effort from me.</p><p>And it made me realize that my body had probably been trying to communicate with me for a long time.</p><p>The lower energy.</p><p>The irregular cycles.</p><p>The lack of sweating, even during hard workouts and sauna sessions.</p><p>The skin rashes and histamine reactions.</p><p>The digestive changes.</p><p>Individually, these symptoms may not seem connected. But sometimes they’re signs that your body is under more stress than it can currently handle.</p><p>In this episode, I break down:</p><p>* Why extreme fatigue can occur when your body is already overburdened</p><p>* The subtle symptoms I experienced during a year of mold exposure</p><p>* How skin reactions, cycle changes, poor digestion, and low energy can be signals, not random inconveniences</p><p>* Why treating the symptom doesn’t always address the underlying problem</p><p>* The foundational habits you should assess before assuming you have mold exposure, a stealth infection, or another deeper health issue</p><p>⚠️ Having these symptoms does not automatically mean you have mold, parasites, Lyme disease, or another hidden infections.</p><p>If you’re sleeping poorly, undereating, overtraining, barely moving, dehydrated, or chronically stressed, start by addressing those basics.</p><p>But if your habits are genuinely dialed in and you still feel like something is seriously wrong, it may be time to stop dismissing your symptoms and investigate further.</p><p>Your body communicates through symptoms.</p><p>The goal isn’t to become afraid of every symptom, it’s to start paying attention when your body is repeatedly asking for help.</p><p>🎯 Feeling like you’re doing everything “right,” but your body still isn’t responding?</p><p>Shoot me a message on Instagram or click below to book a complimentary 1:1 consultation.</p><p><strong>🙌🏻 Let’s Connect</strong></p><p>📱 <strong>Instagram:</strong> <a target="_blank" href="https://instagram.com/fit.habit.emma"><strong>@fit.habit.emma</strong></a>🌐 <strong>Website:</strong> <a target="_blank" href="https://fithabit.club/"><strong>www.fithabit.club</strong></a>🎧 Don’t forget to <strong>subscribe to the podcast</strong> so you never miss an episode!</p><p>If this episode resonates, subscribe, share, and leave a rating. It helps get this message to more people who need it!</p><p><strong>⚙️ Free Resources:</strong></p><p>👉🏻 <strong>Book a </strong><a target="_blank" href="https://fithabit.club/#book-call/"><strong>Free Discovery Call</strong></a>👉🏻 <strong>Struggling with digestive issues?</strong> <strong>Download my </strong><a target="_blank" href="https://fithabit.club/no-bloat-blueprint"><strong>No Bloat Blueprint</strong></a><strong>.</strong>👉🏻 <strong>Hit a fat loss plateau?</strong> <strong>Download my </strong><a target="_blank" href="https://fithabit.club/how-to-eat-more-carbs/"><strong>How to Eat More Carbs to Break Your Fat Loss Plateau</strong></a><strong> guide.</strong>👉🏻 <strong>Join My Free Facebook Group - </strong><a target="_blank" href="https://www.facebook.com/groups/fit.habit.hub"><strong>Fit Habit Hub: Get Lean & Strong for Life 💪🏻</strong></a></p> <br/><br/>This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit <a href="https://fithabitemma.substack.com?utm_medium=podcast&utm_campaign=CTA_1">fithabitemma.substack.com</a>
140 total episodes available
Recent guests on Fit Habit Life
Guests from recent episodes — sign up to see every guest that has ever appeared on this show.
Emma Storey-Gordon
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Kalish Morrow
Guest
Heather Anderson
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- What is Fit Habit Life?
- How often does this podcast release new episodes?
This podcast updates daily.
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This podcast is available on 4 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.
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Yes, this podcast regularly features guests.
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