Well-fed Women: Health | Nutrition | Fitness | Mindset

AI is transforming content, recipes, photos, and now health care? We discuss what we, as consumers, need to know. We also talk about metabolism and insulin sensitivity as you age, biking vs walking, and Stef gives an epic pep talk when it comes to dealing with anxiety around sleep. Timestamps:[1:38] Welcome[2:24] Discussion about AI transforming healthcare[19:27] Does metabolism really slow down with age?[29:44] So we always hear about steps, but what about biking? Does biking have the same benefits as walking?[39:50] I have problems falling asleep now that I am breastfeeding.  I now have anxiety around sleep. Any suggestions?Episode Links:Get Pure Creatine HereGet More Chill Magnesium HereArticle: 6 ways AI is transforming healthcareInstagram Post - Metabolism doesn't go down as you agePubMed Article: Relationship Between Body Positioning, Muscle Activity, and Spinal Kinematics in Cyclists With and Without Low Back PainPubMed Article: The effectiveness of walking versus exercise on pain and function in

Ready for some hacks that actually work to improve blood sugar? Today, Jessica Jones tackles all of your in-depth questions about managing blood sugar, prediabetes, and diabetes, including food order, post-meal exercise, snacks, and wearable glucose monitors. We also discuss how blood sugar changes in midlife, and common root causes of blood sugar dysregulation. And no, carbs aren’t the enemy! Timestamps:[3:90] What are your favorite blood sugar hacks that actually work?[17:16] What are some root causes of blood sugar dis-regulation?[29:59] Do you recommend continuous glucose monitors (CGM's) for everyone or just for those struggling with pre diabetes or diabetes?[34:33] Can blood sugar swings contribute to brain fog? Should we be eating snacks every 3-4 hours or not?[39:42] What are some strategies to manage/lower A1C and how often do you recommend people test? [46:26] One strategy I’ve heard to manage blood sugar is to walk after you eat. Does the walk post pone the blood sugar spike?[50:12] Are there

If you’re struggling with prediabetes and blood sugar issues, should you focus on cutting out sugar? Our answer may surprise you. We also talk about the problems with the 30-30-30 trend of eating 30 grams of protein within 30 minutes of waking and doing 30 minutes of exercise afterward. Lastly, we give ideas and tips for working out from home. There’s something for everyone—so let’s hang out together! Timestamps:[1:36] Welcome[8:21] Since Siete brand cassava chips are no longer an option, what tortilla chips are you eating? [22:35] I’m pre-diabetic. Are there any tips or recommendations to help me ease off all the sugar? [32:30] Is it ok to go on a walk before breakfast? I've heard eating within 30 minutes of waking is best.[44:29] Do you have recommendations for a weightlifting program or app?[49:42] How many protein supplements vs eating real food in one day?Episode Links:Get Pure Creatine NowListen to previous episode with Dr. Stacy SimsYoutube workouts: Nourishmovelove MadFit Fitbymik ElenifitFree Pe

Cancer rates are rising rapidly—especially in young adults. With 1 in 2 men and 1 in 3 women being diagnosed with cancer, proactively preventing cancer is an absolute must in our modern world. Today, Dr. Leigh Erin Connealy shares what she’s learned in the last few decades treating cancer with an integrative approach. We also answer your questions about root causes of cancer, red flags in labs, how parasites, autoimmunity, and hormone issues can contribute to cancer, and what’s worth your time and effort when it comes to reducing overall risk. Timestamps:[3:28] Welcome Dr. Leigh Erin Connealy[3:40] Why do you think cancer rates are continuing to rise even though we have more information than ever? [13:15] Do you think the current standard of care is actually helping people when it comes to cancer?[16:01] What’s an ideal C reactive protein and are the standards on labs adequate? [19:00] Is there a significant cause to ovarian and colon cancers because they’re becoming more prevalent in younger people?. [24:32]

Today, we’re answering all of your questions about creatine supplementation and covering the benefits, myths, and exactly how and when to take it. We’ll be diving into the literature, troubleshooting symptoms, and talking about body composition and creatine for women 40+. Consider this your blueprint for how to integrate it into your life depending on your goals and needs!Timestamps:[1:42] Welcome[8:50] What is creating doing when we take it?[11:32] Can you talk about benefits? Any dosage adjustments needed based on age?[17:22] Are there any natural sources where creatine can be found?[20:14] Despite being hydrated, creatine gives me diarrhea, HELP![24:41] Any tips for managing creatine bloat?[28:50] Does creatine make you gain weight?[30:22] Are you building "real muscle" when you take it?[31:18] Can you take creatine even if you don't work out?[33:47] Is it safe to take while breastfeeding?[35:35] Does creatine increase cholesterol?[36:48] I'm 66 and in PT for my hip and knee. Do I need

It’s another MythBusters episode! Today we tackle the myth that creatine makes you gain weight (and what’s really happening), and how and when to take it. We also talk about natural ways to regulate your nervous system, and unpack supplements, marketing, and getting nutrients from food first.Timestamps:[1:40] Welcome [6:20] Eggs meet new healthy definition[14:49] Can you help dispel some creatine myths like it makes you gain weight or only take it in the PM?[24:30] What are some natural ways to balance your nervous system? [34:18] What are the best alternatives for barbell deadlifts? [42:06] If someone works out five days a week, which supplements are necessary? Also to be healthier, are there supplements for every day use?Episode Links:Eggs Meet New Healthy Definition: https://www.prnewswire.com/news-releases/fda-announces-eggs-meet-new-healthy-definition-302336763.htmlhttps://www.sciencealert.com/fda-rewrites-rules-of-healthy-foods-for-first-time-in-30-yearsDeadlift Alternatives:Kettlebell SwingsTrap Bar De

You hit 38, and all of the sudden the same stuff isn’t working like it used to! So, what’s going on? Dr. Mariza tackles the science behind weight changes in midlife, and how to build metabolic resilience and insulin sensitivity as you age. We also talk through lab work and how to make changes based on your blood work and symptoms. Perimenopause doesn’t have to suck, and small shifts can completely change your life in the decades to come!Timestamps:[3:12] Interview with Dr. Mariza[3:26] What was the moment you knew you were in perimenopause? [7:03] What is happening to our hormones mid-life?[16:20] Where should women realistically start?[19:33] Are you ok with getting baseline markers in a blood test or is there a better way? [30:48] Is it normal for testosterone to be low and decline as women are in their upper 30s?[34:07] What is metabolic flexibility and how do you know if you actually have it?[37:03] Is there really a thing as being “in balance” with your hormones?[39:02] I’m curious about when the right t

What’s the one CRAZY trick you must try to increase your metabolism? Well, it doesn’t exist. But we do have some thoughts about what to do if you feel like your metabolism has slowed down. We also discuss early morning workouts and weight the costs and benefits of walking in the morning vs walking after meals.  Timestamps:[1:30] Welcome[11:30] Motion Sickness[16:45] Lead in Cassava Flour[27:29] Any advise for a slower metabolism 7 months postpartum?[44:38] I'm working outside of the home for 9 hours a day, I have littles, and I'm waking up at 5:30AM to workout - is it worth it?[47:00] Can you recommend clean eyeliner that glides and can actually sharpen?[49:26] Is it better to walk for 10-15 minutes after meals, twice a day, or one 30 minute walk?Episode Links:Wet Sock MethodApple Motion CuesApple Motion Cues videoCassava FlourConsumer Reports: Cassava Effects of pregnancy and lactation on muscle‐tendon morphologyCrunchi Eyeliner Sponsors: Go to blissy.com/wellfed and use code WELLFED for 30% off yo

We’re covering ALL the hot topics in holistic dental health! Dr. Michelle Jorgensen takes on the science of fluoride use, the hydroxyapatite debate, how to prevent and deal with hidden dental infections, wisdom teeth removal, and resolving airway issues in adults and kids. Buckle up, this one may change your life!Timestamps:[3:50] Welcome Dr. Michelle[4:36] Why is there so much push back on fluoride right now?[11:37] What can we do to keep our mouths healthy and prevent dental issues?[17:22] Is Hydroxyapatite safe and is it an effective way to remineralize teeth?[24:27] Is it possible to remineralize a cavity?[29:35] Can stevia or other artificial sweeteners contribute to cavities like sugar does?[31:00] Does oil pulling actually work and can you do it if you have fillings?[34:21] What is a hidden dental infection and how do holistic dentists actually locate those infections?[43:53] If someone has already had a root canal done, is it worth it to have it removed?[44:41] Are wisdom teeth necessary and is the st

Should you cut out alcohol after the Surgeon General’s warning? We explore the literature and assess the risk. We also discuss what to do to reduce inflammation and manage cortisol, how to approach TikTok trends in skincare with your teens, and burnout at work. Timestamps:[1:48] Welcome[4:20] Discussion on alcohol and cancer risk[18:03] What are your best suggestions for lowering inflammation and high cortisol?[32:04] How do we talk to teens about making healthier choices when they’re surrounded by Tik Tok trends?[42:18] I'd love to hear your opinion on beauty gadgets like red light face masks and new face specifically. [47:15] Has anyone ever quit a demanding job for a more enjoyable yet lower paying position to better manage stress and health? Episode Links:US Department of Health and Human Services: Alcohol and Cancer RiskPubMed: Alcohol, Aging, and the Stress ResponsePubMed: Dietary Protein and Changes in Biomarkers of Inflammation and Oxidative Stress Lumebox Red Light TherapySponsors:Go to http://m

Today, we’re flipping the traditional fitness paradigm on its head to explore what you should be doing to support your muscle, metabolic function, and longevity with Mark Sisson. If you spent years doing cardio only to see little results, you’re not alone. Mark goes over exactly why chronic cardio is full of false promises, and talks through what to do, how long to do, and when to get it done. This is your blueprint for longevity! Timestamps:[5:01] Welcome Mark[6:03] What is the definition of chronic cardio and why isn’t it the best option for longevity? [21:05] How can we maximize cardiovascular health without doing cardio?[28:14] If you had 30 minutes what would you prioritize - walking, weightlifting or something else?[37:41] For regular daily walks, is there a time or distance that works best, especially for perimenopausal women?[49:12] Where do I start if I haven’t done anything in years?[52:12] Should we be weightlifting even if we have high cortisol?[54:53] I currently work outside of the home for 9 ho

Today we talk about working out smarter, not harder. We also dive into the marketing gimmick that is 10,000 steps a day, and talk about what the evidence based literature says when it comes to how much you're moving. Lastly, we unpack how to deal with life when things don't go as planned. Life is hard, but good friends and a solid community lightens the load. We're here for you, friends!Timestamps:[1:48] Welcome[4:00] Discussion on Red Dye 3[14:20] Can you explain what to do when you're really sore and can't workout for days? How to deal with muscle soreness after strength training?[32:20] What's the research on steps per day targets?[50:21] How to cope with your life not going according to planEpisode Links:UVA Today Article: FDA Bans Dye No. 3 in Foods, Decades After Banning It in CosmeticsFDA Article: FDA to Revoke Authorization for the Use of Red No. 3 in Food and Ingested DrugsCSPINET Article: Red 3: Why hasn't the FDA banned this carcinogenic food dye?PubMed: Associati

Did you know there are different types of acne, and they each can have different root causes? Today, Candice Wickerski is here to unpack how your gut, liver, and hormones are connected to your skin health and what to do about it! Whether you’re dealing with acne in perimenopause, scarring, or bacne, we’re uncovering exactly what to do to clear up your skin. Hint: cook with coconut oil, but don’t put it on your skin!Timestamps:[4:14] Welcome Candice[4:34] How does the gut microbiome communicate or influence the skin?[9:55] What's the mechanism through which the gut is actually impairing the skin?[21:06] Are there different root causes for teens vs. women in their 30's and 40's due to perimenopause?[27:25] With hormonal acne, do you commonly see very specific hormone imbalances are what are those?[29:22] How does cystic acne differ from occasional breakouts and is testosterone involved?[32:58] Is there a connection between alcohol and cystic acne?[35:50] What are the top 5 things to fix your gut

Is protein powder a scam? Noelle and Stefani look at the evidence to find out. We also talk about why shifting your macros to lose weight and gain muscle may leave you feeling frustrated, and answer rapid-fire questions about creatine in your coffee, overconsuming protein, and managing expectations in motherhood. Timestamps:[2:00] Welcome[10:00] Could the emphasis on protein goals cause some people to overeat if not macro-familiar? If it was so important for us to hit protein goals, wouldn't it be easier with our natural diet? What can I add to baking to boost my protein?[19:58] Is it ok to put creatine in morning coffee? What's the ideal macro ratio for building muscle and losing weight? What's the best exercise weight training according to where you are in your menstral cycle?[31:07] Why am I constantly sick and losing hair 20 months postpartum? How do I manage the household, kids, and going back to work without stress?Episode Links:Article: Protein powder is kind of a scamScienceDirect Artic

Breast cancer rates are on the rise—especially for women under 40. So, what’s going on? Today, we discuss breast cancer rates, detection, and controversies with Dr. Jenn Simmons, a board-certified breast surgeon and integrative oncologist. In this episode, she shares when mammograms are necessary, and when they’re not. We also cover root causes, holistic treatments, and pitfalls with the current standard of care. Timestamps:[1:50] Welcome to the Well Fed Women podcast[3:39] Why are we seeing an explosion of breast cancer in younger women?[7:42] Is there a difference between bioidentical hormones and birth control and is there a connection between hormone replacement therapy and breast cancer?[15:38] What, in your opinion, are some of the top things that women are exposed to on a regular basis that are contributing to breast cancer?[31:41] Is there any research that suggests mammograms reduce rates of dying from breast cancer or catching it early?[39:33] Are biopsies sage or could they do more harm?[40:30] Can

A recent study found that 90% of Americans are metabolically unhealthy. What’s missing? Our muscle!! Today, we discuss the latest fitness trends, and provide a simple template to build muscle for longevity. We also talk about blood sugar management, insulin resilience, and simple ways to improve glucose control. Let’s get back to the basics! Timestamps:[1:40] Welcome[7:40] Discussion on "exercise snacking"[15:50] Discussion on pilates[26:24] How do I program weight-lifting workouts (how many days per week, what body parts to work the same day, go-to lifts, etc.)[39:04] How to manage insulin resistance beyond the basics[58:00] How do we educate kids about ingredients without causing them stress and anxiety about food?Episode Links:New York Times Article: Is Protein Powder a Scam?Reddit Thread: PilatesArticle: The Pilates Industry's New EraNoelle's Free 12-week at home programNIH Article: Prevalence of Optimal Metabolic Health in American AdultsListen to Episode #339: How to Help Kids Become

If you’re overwhelmed and utterly confused when it comes to EMFs, you’re not alone. Today, we discuss everything you need to know about cell phones, Wifi, EMFs, and dirty electricity, and how to realistically manage your exposure in the modern world. Nicolas Pineault is a legend, and we answer ALL of your questions in this episode!Timestamps:[3:42] Welcome Nicolas Pineault[3:45] Do you carry your cellphones in your pocket?[5:49] What are EMF's?[9:50] What are the different types of EMF's for us to consider?[17:17] How does dirty electricity go through your body?[23:06] Should we be unplugging electronics from the wall instead of leaving them plugged in when not using them?[26:48] What are the most common sources of EMF's?[36:27] Should we be turning off all the antennas (WiFi, Bluetooth, and 5G) at night and should we be using one source over the other?[40:00] What do we know about the science of EMF's and how it impacts the body?[49:49] What do we currently know about 4G and 5G and the im

Today, we’re cutting the crap and getting to the bottom of confusing gut related issues, including SIBO, IBS, and more! Sarah Kay Hoffman is one of the leading experts in gut health, and she’s here to answer all your questions about reoccurring gut issues, probiotics, problems reintroducing foods, and more!  Timestamps:[3:08] Welcome Sarah Kay Hoffman[6:28] What is SIBO and is it hard to get diagnosed?[12:11] Explain the three pillars and why they're important[15:53] What do emotions have to do with our gut health?[18:16] Why does my stomach hurt after almost everything I eat?[24:10] Is it normal to have some bloating at the end of the day?[26:59] What is the actual root cause of SIBO?[30:58] I'm wondering why some days everything I eat goes straight through me.[35:35] Should you take probiotics if you have or have had SIBO?[39:27] If there is no way of testing, is there any way of knowing if it's SIBO or some other gut issue like dysbiosis or poor digestion?[42:10] How do you live a daily life

If you’re struggling to untangle stress, hormone, and thyroid related symptoms, this episode is for you! Today, Dr. Izabella Wentz talks through adrenal dysfunction, and how it relates to thyroid issues. We also talk lab work, root causes, and whether certain protocols or restrictive diets actually make a difference. Timestamps:[3:33] Welcome Dr. Izabella Wentz[7:00] What are some root causes of adrenal dysfunction?[15:17] How are the thyroid and adrenal glands connected?[20:39] If someone's labs are normal, but have high reverse T3, would that be something to note?[21:43] Do you recommend people get a diagnostic test for adrenal dysfunction diagnosis or do you go off of symptoms?[24:35] What are common symptoms for women when it comes to thyroid issues?[29:50] Can you provide some troubleshooting tips for her adrenal recovery protocol?[36:35] What do I address first - Do I address my adrenals or my thyroid?[40:52] Is it necessary to go gluten free when you have a thyroid condition?[49:48] How can you te

What’s the deal with these oral peptide supplements everyone is talking about? Get ready to learn more than you wanted to know! We also discuss the good and bad when it comes to caffeine, and how to tackle weight loss struggles in your 40s. If only you had a nickel for every time Noelle said protein, am I right?!Timestamps:[1:47] Welcome[3:44] Discussion on oral peptides[22:14] Can my morning coffee really wreck that much havoc on my hormones?[36:54] I have intense work and life stress that makes my period late. How can I avoid this in the future?[47:00] I am 42 years old, in peri-menopause, and cannot lose weight. I strength train and eat clean - help!Episode Links:Article: Improved Strength Recovery and Reduced Fatigue with Suppressed Plasma Myostatin...  Article: Vicia faba Peptide Network Supplementation Does Not Differ From Milk Protein...Sponsors:Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.Go to getkion.com/wellfed to get 20% off your order. Go to organifi.com/wellf