EP038 How to Build Muscle, Boost Metabolism & Beat Diabetes with Fitz Koehler

Tired of complicated diet scams and extreme workout plans that leave you feeling defeated? It’s time to supercharge your health with the simplest, most sustainable approach to fitness. In this episode of The Diabetes Podcast®, Richie and Amber sit down with fitness legend, cancer survivor, and author Fitz Koehler. Fitz brings the heat as she calls out the supplement industry, explains why muscle is your "metabolism multiplier," and shares how a 1% daily improvement beats every crash diet. Whether you're an experienced athlete or starting your fitness journey from a chair or bed, Fitz provides a no-nonsense, zero-fluff roadmap to reclaim your strength, mobility, and longevity.

Ready to take control of your health? Download our FREE Type 2 and Prediabetes Remission Roadmap today at: https://roadmap.thediabetespodcast.com

You - Supercharged! at fitzness.com (autographed) or Amazon

Morning Mile: morningmile.com

KEY TAKEAWAYS

• Muscle is Free Medicine: Discover how strength training doubles your metabolism, builds bone density, and prevents life-altering injuries as you age.
• The 1% Rule: Learn why making just a 1% improvement every day is the ultimate secret to sustainable weight loss and lifelong fitness.
• Beware of Diet Scams: Find out how to spot snake-oil supplements and why true health relies on nutrition, exercise, and sleep—not expensive quick fixes.
• Start Exactly Where You Are: Actionable tips for exercising from anywhere—even a chair or bed—proving it's never too late to begin your health journey.

CHAPTERS

• 00:00:00 - Introduction to Fitz Koehler & You - Supercharged
• 00:02:27 - Fitz’s Journey: From Teenage Instructor to Global Fitness Expert
• 00:07:32 - The Morning Mile: Transforming Children's Health in 400+ Schools
• 00:13:37 - Mindset Shift: Why You Get to Exercise (Not Need to)
• 00:16:11 - The 1% Rule: How to Start Exercising from Scratch
• 00:18:22 - Calling Out Diet Scams, Quick Fixes, and Weight Loss Supplements
• 00:24:48 - The Four Pillars of Fitness: Strength, Cardio, Flexibility & Balance
• 00:28:23 - Overcoming Hardship: Exercising Through Cancer and Severe Injury
• 00:38:09 - The Power of the Racing Community for Walkers & Non-Runners
• 00:47:15 - Muscle is Free Medicine: Boosting Metabolism & Bone Density
• 00:55:16 - The Minimum Viable Habit: Perfecting Nutrition, Exercise & Sleep
• 01:04:26 - Lightning Round & Where to Find Fitz Koehler

Disclaimer: The content of this podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before making any changes to your medication, diet, or exercise routine, especially if you manage diabetes or other health conditions. Do not disregard professional medical advice or delay seeking it based on this content. If you experience a medical emergency or severe side effects, seek urgent care immediately. By listening, you agree that use of this information is at your own risk.