EP038: Fitz Koehler, Author of You. Supercharged!
Fitz Koehler, You. Supercharged!: Simple Fitness, Real Talk, and Big Wins for Life with Diabetes
“Choose your hard: the effort of daily movement, or the pain of losing your independence.”
Welcome to The Diabetes Podcast—where real stories meet real science. Today we sat down with a true force: Fitz Koehler. She’s the voice behind Fitzness.com, a race announcer for tens of thousands, a cancer survivor, and the author of You. Supercharged! She also created the Morning Mile in more than 400 schools.
Fitz brings clear steps, big motivation, and zero fluff. If you want simple, doable wins—starting today—this one’s for you.
Who Is Fitz, and Why Should You Listen?
Started teaching fitness at 14 after a knee injury and rehab
Went from gym classes to TV host to speaking on huge stages
Built a career on mass impact: help millions move
Created Morning Mile so kids, parents, and staff can walk or run before school—every day
Cancer survivor who rebuilt from bed-level exercise back to strong
Big Idea: Fitness Should Be Simple
Fitz cuts through the noise. No gimmicks. No shame. No crash diets. Just a clear plan:
Strength
Cardio
Flexibility
Balance
These four pillars help you feel better, move better, and live longer. You can start from the couch. You can start from bed. You can start today.
Why Language Matters
Shift “I need to” to “I want to”—and then to “I choose to.” When you want the benefits—more energy, better sleep, stronger bones, better mood—you listen, you learn, and you act. That’s how change sticks.
The 1% Rule
Get just 1% better each day. No extremes. No suffering. In 30 days you feel the difference. In 6 months you see it in the mirror. In a year, your life looks different.
Day 1 to Day 30: What It Can Look Like
Day 1: 10 minutes of walking. 5 chair squats. 5 wall pushups. Stretch for 2 minutes.
Day 7: 15–20 minutes of walking. 2 sets of 8–10 bodyweight moves. Hold balance on one foot for 20 seconds.
Day 30: 25–30 minutes of walking most days. Full-body strength 2–3 days/week. Stretch hips/hamstrings/chest. Practice balance daily.
Don’t know how? You – Supercharged teaches strength, cardio, flexibility, and balance in simple steps. Pictures included.
Strength Is Your Metabolism Multiplier
Fitz calls muscle “free medicine.” Why it matters:
Strength helps you lift, carry, and live with ease
Muscle boosts metabolism and can help shrink visceral fat
Strong muscles support joints and protect your back
Strength training builds bone density and helps prevent fractures
Muscle fights frailty as you age
Common fear: “I’ll get bulky.” Truth: lifting makes you capable, leaner, and confident—not bulky.
Cardio, Flexibility, Balance—Why They Matter
Cardio: Stairs without huffing. More daily stamina.
Flexibility: Joints that move through full range. Fewer aches.
Balance: Fewer falls. More confidence. Try brushing your teeth standing on one foot.
Diet Myths and Supplement Scams
Fitz is blunt: there is no weight-loss apple, shake, or bar. Diets are temporary. Quick fixes don’t fix much. Supplements are often unregulated and oversold.
What does work?
Eat the right amount of the right foods for the size you want to be
Track total intake (calories) with sane portions
Choose real food you enjoy, in moderation
Pair it with strength, cardio, and good sleep
GLP-1s: A Note of Caution
GLP-1 meds can help some people, but they can also bring nausea, vomiting, and muscle loss. They are not a shortcut around movement, protein, and sleep. Even if you use them, protect your muscle with strength training and solid nutrition.
Starting From Hard Places
Can’t stand long? Start in a chair. In bed? Start there. Fitz rebuilt during chemo with leg lifts in bed and gentle stretches. One listener went from bed-to-bathroom only to 60 pounds lost and walking with a walker—by starting small and staying steady.
Races Without the Racing
Want community? Try a local 1-mile or 5K. You can walk. You can go slow. Everyone belongs. Search “your town + 5K” and pick a beginner-friendly event. The back-of-the-pack gets big cheers too.
Morning Mile: Movement That Changes Schools
Before-school walking/running for kids, parents, teachers, and staff
No coaching. No pressure. Just show up and move
Results: more miles, better moods, fewer tardies, healthier habits
Want it at your school? Visit morningmile.com
Policy Wish
Daily intramural sports for all kids to build fitness, connection, and empathy
Keep recess for all grades—not just the little ones
Your Minimum Viable System (So You Don’t “Start Over” Again)
Know where you’re going: Who do you want to be?
Do three things well most days:
Nutrition: manage daily intake; eat real food you enjoy
Exercise: strength + cardio + flexibility + balance
Sleep: 7–9 hours; protect it like medicine
Be consistent, not perfect. Perfect is boring.
24-Hour Action List
Take a 10–20 minute walk
Do 2 sets of 8 bodyweight moves (squats, wall pushups, rows with a band or towel)
Stretch hips and chest for 2–3 minutes
Set a bedtime alarm and keep it
Optional motivation: get naked and look in the mirror—let truth fuel action
Lightning Round with Fitz
One exercise this week: walking
One food behavior that moves the needle: watch your daily caloric intake
One motivation tactic: mirror check
One myth to kill: diets are the answer (they’re not)
Get the Book: Fitz Koehler You Supercharged
Title: You. Supercharged!: The Exact Formula for Fitness, Weight Loss, and Longevity
Best place to buy: fitzness.com for an autographed copy and a gift
Also on Amazon (hardcover, paperback, Kindle)
Connect with Fitz
Questions or support? [email protected].
Take courage. You can do this. We can help.
Disclaimer
The information in this blog post and podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.
Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.
We strive for accuracy, but health information changes over time. We make no guarantees regarding completeness, timeliness, or suitability of the content and assume no liability for actions taken or not taken based on this material. Use of this content is at your own risk.
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