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Morgan Voz | Certified Nutritionist

@morganvoz

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📍🇲🇽
inter/national 🏋🏽‍♀️ medalist
🫡 I help you break up w shitty diet rules
PN certified @blackironnutrition 🍒
work with me ↙️

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Fueling for a heavy squat session and fueling for a 4-hour ride shouldn’t look the same.

Different workouts rely on different energy systems, so what you eat before training, how much, and when should shift based on what you’re about to ask your body to do. Swipe through for how to fuel before endurance sessions, strength training, and functional fitness/HYROX, plus a simple timing framework based on how long you have before you start.

The best pre-workout meal is the one that matches your session, your digestion, and the foods you tolerate well. Trial-and-error is the name of the game!

Full peri-workout nutrition breakdown from @mayday1320 on the BIN blog!

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You won’t lose all your fitness and strength in a week. A few extra drinks and a lot of good meals won’t undo your progress either. Enjoy the trip.

@morganvoz and @jess.r.gordon get into what coaches tell clients about training while traveling. Most of the time it’s “skip it and don’t feel bad about it”. And when you do want to move, it’s ok to keep it short. They cover the questions to ask before you pack, how to tell if you’re moving because it feels good or because you feel guilty, and why your coach doesn’t care what the scale says when you get home.

For the trips where you do want (or even “need”) to workout/train, they cover how to scope out a gym before you go, why first thing in the morning wins, and a 30-minute full-body session you can do with whatever you’ve got.

🎧 Listen on Apple & Spotify

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Somewhere along the way, the internet decided your blood sugar going up after you eat is a problem. It isn’t! That’s your body doing exactly what it’s built to do.

@mayday1320 @_joycemurphy_ and @morganvoz break down the confusion around insulin resistance, continuous glucose monitors, and blood sugar spikes. They get into what’s actually normal versus what’s genuinely dysfunctional, why two healthy people can eat the same meal and get completely different glucose responses, and why chasing a perfectly flat line is both pointless and sometimes a red flag in itself. They talk through the fear-based content that gets rewarded online, why fruit is not the enemy, why insulin is not the enemy, and what actually matters for metabolic health.

Plus why a flat glucose curve can be hiding a serious problem, why most people wearing a CGM for fun are getting nothing useful out of it, and the genuinely boring stuff that moves the needle: muscle, movement, sleep, and a walk after you eat.

🎧 Listen on Apple & Spotify

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Sample day of what 140p/310c/80f (~2500 calories) looks like from our coaching team!

If you’re a client, all these recipes can be found in the app. If you are not a client, you can use our macro calculator on our website to generate a fully customizable sample meal plan using our coach-submitted meals and recipes from our app.

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Kathy was close to 400 pounds at 19, but her weight is genuinely the least interesting thing about her, and that’s kind of the whole point of this episode.

@morganvoz and @brookedahook sit down with Kathy Novak, Brooke’s client AND a friend for over a decade. Kathy was close to 400 pounds at 19, and what started as a weight loss journey turned into something bigger: years of setbacks, injuries, plateaus, and slow stretches, and a body she learned to value for what it could do instead of how it looked. She gets into the early rush of watching the scale drop, the long stretches where the number stopped mattering, and the line she keeps coming back to through all of it: thankful for the opportunity to keep showing up.

This isn’t really a weight loss story. It’s a story about what keeps you going once the novelty wears off and life gets in the way.

🎧 Listen on Apple & Spotify

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There’s a certain grace we give kids while they’re learning that we completely stop giving ourselves as adults.

@morganvoz @brookedahook and @jess.r.gordon get into why being bad at something is worth leaning into, not avoiding. As adults we tend to stay parked in the areas where we’re already competent, so choosing to be a beginner at something you might fail at over and over is its own kind of brave. They talk about the ego hit of sucking at something in a season of life where you feel like you shouldn’t be a beginner at anything, why “I suck at this” is usually just “I haven’t learned this yet,” and the programming side of actually getting better instead of spinning your wheels.

Plus why you never know how many hours went into the thing that looks effortless on someone else, how to talk to yourself when you’re failing a skill on repeat, and the difference between the people who fail with grace and the people who quit.

🎧 Listen on Apple & Spotify

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The confidence you build under a barbell doesn’t stay under the barbell.

@morganvoz @simplymander and @christin_panchik have a front row seat to it: watching timid, unsure people walk into a gym and slowly turn into someone who volunteers for the hard thing, cheers on strangers, and signs up for the boxing class they’d have driven away from a year ago. They get into the difference between confidence based on how you look and confidence based on what you can do, why the second kind lasts, and how failing a lift can sometimes do more for you than nailing it.

Plus the member who rebuilt her social life in the gym after a divorce, why different types of confidence are important, and the specific stories that show how it all transfers well beyond training.

🎧 Listen on Apple & Spotify

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Creatina Monohidratada Birdman 450 g
💥 HOY SOLO $500

✅ Sin saborizantes
✅ Sin rellenos
🌱 100% vegetal

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Cycle syncing is probably all over your feed right now, wrapped in a lot of intensity and a little bit of fear-mongering. So we looked at what the current research says.

@morganvoz and @jess.r.gordon get into the difference between the real, legitimate hormonal changes that happen across your cycle and the internet’s version, which somehow always ends with women being too delicate to train hard and needing a sound bath during their luteal phase. They break down the phases, why bad advice assumes a textbook cycle that most people don’t have, and why the research on performance across your cycle is nowhere near as conclusive as a 30-second reel makes it sound.

Plus why birth control changes the whole conversation, how much your period actually affects your performance output (spoiler: less than the internet claims), and why the story you tell yourself about how you’re “supposed” to feel can become a self-fulfilling prophecy.

🎧 Listen on Apple & Spotify

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This is what we love about coaching! BIN client Megan came to @morganvoz as one of the most high-performing humans you’ll meet, and the job wasn’t to push her harder. It was to help her figure out where less actually worked better for her.

Morgan has helped her ease off where she can, eat more when she’s hungry, and stop treating missed nutrition targets on a 24-hour shift like a problem to solve. Megan already had the drive, she just needed the right kind of nutrition support.

And now she’s up for first female crew chief on her local helicopter rescue team🚁!

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That.
And a lil gym sesh. You'll feel better. Promise.

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How I set up the perfect mornings. 😅
Go eat breakfast!

#Crossfit #crime #truecrime #documentary #netflix

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