Wellness Big Sis: The Pod

101:: Trimester Zero: How I'm building the hottest version of myself before pregnancy

Mon, 18 May 2026 00:00:00 -0500

Welcome to the Hottest Version season. Dr. Kelsy Vick is pulling back the curtain on her most personal health journey yet — optimizing her body, mind, relationships, and spiritual health in what she's calling "trimester zero."

In this episode she shares her real DEXA scan results from 2015 vs. April 2026, breaks down exactly what the numbers mean, and gets honest about what she's working on — from fueling patterns and body recomposition goals to skincare, sleep, cycle health, and intentional mindset work.

What you'll learn:

What a DEXA scan actually tells you and why it's the gold standard for body composition tracking
Her real body composition data and what changed over 11 years of training
How she's using AI to identify fueling gaps and optimize her nutrition
Her current training split and body recomposition goals
The daily habits she's building across physical, mental, relational, and spiritual health
Why "trimester zero" might be the most important season of your life — whether or not pregnancy is on your radar

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100:: You're not failing! A pregnancy & postpartum mental health deep dive with Dr. Abigail Powell

Mon, 11 May 2026 00:00:00 -0500

Dr. Kelsy Vick interviews Dr. Abigail about pregnancy and postpartum mental health. They discuss common struggles like first-trimester fatigue while trying to function normally, body comments, and the sudden shift from “not pregnant” to pregnant—often kept secret early on—which fuels comparison and self-doubt. Dr. Abigail explains how she helps moms challenge comparison by questioning its purpose and identifying needs for external versus internal validation, emphasizing motherhood as delayed gratification. They cover parenting and mom guilt, reframing kids’ mistakes as not reflecting a parent’s worth, and the need to parent each child differently. Postpartum, they stress flexible planning and adjusting expectations. Dr. Abigail describes brain changes in early motherhood (“mom brain”) as adaptive, and shares calming tools like paced breathing, the “parental pause,” co-regulation, and postpartum nutrition basics (broth-based foods, balanced meals, protein-first, and snacks for breastfeeding).

Links/Research Articles:

Dr. Abigail’s Website: https://www.villagepsychllc.com/ , https://theaviationtherapist.com

Dr. Abigail’s Booking Link: https://book.carepatron.com/Village-Psychology/Dr--Abigail?p=gZVWZTPfSt6PI3UhjLIQjg&s=r8XMQN4z

Dr. Abigail’s Instagram: https://www.instagram.com/villagepsychllc , https://www.instagram.com/theaviationtherapist

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BONUS:: You're Invited! A live recording from the book launch of a future NYT Bestseller, Do The Thing

Thu, 07 May 2026 00:00:00 -0500

Dr. Kelsy Vick introduces a live bonus episode recorded at Erin’s April book launch for Do The Thing, following Erin’s earlier Wellness Big Sis The Pod appearance about behavior change and habit formation. Erin explains why she became an author after years of coaching clients who struggled to follow through outside sessions, leading her to study behavioral science and co-found Habit Coach Professionals. She shares the book’s writing and editing journey, including using AI for tone and audience guidance, relying on beta readers and a human editor, and navigating a major title change late in the process. Erin describes building her own writing habit by starting with a consistent 20-minute daily commitment and emphasizes using the book’s action prompts and assessment tool to apply strategies, treating failures as feedback. The launch team helped the book briefly hit #1 on Amazon in Business Mentoring & Coaching and Cognitive Psychology.

Links/Research Articles:https://www.erinlaverone.com/ https://www.habitcoachpro.com/ Book: Do The Thing: A Science Backed Process To Help You Take Action Even When Motivation Fails and Life Gets Messy: https://www.amazon.com/Do-Thing-Science-Backed-Process-Motivation-ebook/dp/B0GS98TXBT

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99:: What The Devil Wears Prada can teach us about cortisol

Mon, 04 May 2026 00:00:00 -0500

Miranda Priestly didn't just stress Andy out emotionally. She was actively dysregulating her HPA axis. And if you've ever worked a job — or lived a life — that felt anything like that, this episode is for you.

In honor of Devil Wears Prada 2 hitting theaters, Dr. Kelsy Vick is breaking down one of the most misunderstood hormones in women's health: cortisol. Not to demonize it — but to completely reframe it. Because cortisol is not the villain. A dysregulated cortisol rhythm is. And those are two very different things.

In this episode you'll learn:

What cortisol actually does for you every single day — and why you'd be in serious trouble without it
How the HPA axis works and why the rhythm matters more than the level
What a "Miranda Priestly environment" does to your body over time
How to recognize if your own cortisol rhythm might be off
5 evidence-based tools to restore your cortisol rhythm — even in a high-demand life

All backed by peer-reviewed research. Zero fear mongering. Just the science you actually deserve to have.

🎧 Part of the Spring Cleaning Series — check out our episodes on the lymphatic system, glymphatic system, and liver health linked below.

The Glymphatic System Episode (pod episode 96)

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Sources:

Knezevic et al. (2023) — Cells / PMC — Cortisol physiology, HPA axis & chronic stress dysregulation 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC10706127/
Lengton et al. (2024) — Clinical Obesity / PMC — Cortisol, HPA axis & body weight 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC11907100/
Li, Huang & Zhu (2025) — Sports / PMC — Optimal exercise modality for cortisol reduction across 44 RCTs 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC12736704/
Liu (2024) — Sleep / PMC — Cortisol-sleep bidirectional relationship in young women 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC11381560/
Meta-analysis — PMC — Mindfulness-based interventions & salivary cortisol 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC5069287/

98:: Doom scrolling is hijacking your brain's reward system. Here's how to get it back!

Mon, 27 Apr 2026 00:00:00 -0500

Your brain's dopamine system wasn't designed for infinite scroll, autoplay, and variable notifications. It was designed for earned rewards — and social media is engineered to exploit the gap between those two realities.

In this episode, Dr. Kelsy Vick closes out the April Spring Cleaning Series by breaking down what dopamine actually does in the brain, how social media platforms are specifically built to trigger tolerance and receptor downregulation, and why real life starts to feel flat when your reward system has been worn down.

Plus — the personal story of traveling with her phone on airplane mode and what it revealed about how automatic scrolling had actually become.

What you'll learn:

Why dopamine is your brain's engine for motivation, not just pleasure
How infinite scroll, pull-to-refresh and variable notifications exploit your reward system
What "dopamine scrolling" actually is — and why researchers named it a public health concern in 2025
The science behind why real life feels flat after chronic overstimulation
5 evidence-based ways to restore your dopamine system starting this week

This is the spring cleaning your brain actually needs.

🎧 Miss the rest of the series? Start with our episodes on the lymphatic system and glymphatic system linked below.

Dopamine System Episodes:

The Female Brain, Dopamine, Motivation, & Our Menstrual Cycles!: https://youtu.be/vp5mqJNcXmQ?si=QCtMbHgz7sVSe_HW

Spring Cleaning (Dopamine Detox!): https://youtu.be/IKAUeugRBbc?si=nitogU1bmaSoCCWR

Build Your Own Dopamine Menu: https://youtu.be/NkBMiiMG_mw?si=LuvBj_sTUPa_hVx1

The Summer I Turned Pretty & Your Dopamine System: https://youtu.be/wnkYARrPL8o?si=S5jUC8WJLd-OSSC8

The Female Brain on Motivation & Discipline: https://youtu.be/ckrbPK9mmgs?si=oJOqno8srn-d5hay

Lauretani et al. (2024) — International Journal of Molecular Sciences — Dopamine as neuromodulator

Dresp-Langley (2023) — Biomedicines — Dopamine, anhedonia & anti-reward brain state

Sharpe & Spooner (2025) — Perspectives in Public Health — Dopamine-scrolling as public health concern

Internet addiction & dopamine tolerance — PMC — Receptor downregulation mechanism

Emotional Reinforcement & Social Media (2023) — PMC — Intermittent reinforcement & dopamine sensitization

Tyler et al. (2023) — Frontiers in Public Health — HIIT & dopamine D2 receptor upregulation

Bastioli et al. (2022) — Journal of Neuroscience — Voluntary exercise & striatal dopamine release

Desai et al. (2024) — Cureus — Dopamine fasting & mindfulness evidence

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97:: The hormone connection nobody is making for women! (hint: it has to do with your liver & alcohol!)

Mon, 20 Apr 2026 00:00:00 -0500

Dr. Kelsy Vick continues the spring cleaning series by focusing on the liver and how alcohol uniquely affects female physiology. She explains that women experience more severe alcohol-associated liver disease at lower levels than men due to differences in first-pass metabolism, estrogen-related sensitivity to liver damage, and immune activation in the liver. Regular drinking can raise estradiol while also making the liver prioritize alcohol over estrogen clearance, potentially contributing to estrogen dominance symptoms like heavy or painful periods, bloating, mood swings, breast tenderness, and sleep disruption; alcohol may also interfere with brain-to-ovary signaling and progesterone production, with evidence strongest for the estrogen effects. She discusses how timing in the luteal phase may increase sensitivity, clarifies that alcohol sedates rather than improves sleep, and recommends practical liver support without “detox” cleanses: cruciferous vegetables, fiber diversity, hydration, and quality sleep.

RESOURCES:

https://www.mayoclinicproceedings.org/article/S0025-6196(20)30926-5/fulltext

https://www.frontiersin.org/journals/gastroenterology/articles/10.3389/fgstr.2022.1005729/full

https://link.springer.com/article/10.1007/s00737-024-01483-9

https://acsjournals.onlinelibrary.wiley.com/doi/full/10.1002/cncr.35391

https://pmc.ncbi.nlm.nih.gov/articles/PMC4729640/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6676690/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8594041/

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96:: The overnight system In charge of cleaning your brain (& how to stop getting in its way!)

Mon, 13 Apr 2026 00:00:00 -0500

Dr. Kelsy Vick continues the April “spring cleaning” series on Wellness Big Sis The Pod by revisiting the glymphatic system—discovered in 2012—which functions as the brain’s waste-clearing system and works primarily during deep, non-REM sleep. She explains how cerebrospinal fluid helps transport and remove metabolic waste into the venous system, and notes animal research suggesting brain cell spaces expand during sleep to improve clearance. The episode links poor deep sleep to symptoms like brain fog, irritability, headaches, memory lapses, and difficulty concentrating, and discusses findings on sleep quality, norepinephrine fluctuations, and how sleep aids can impair restorative cleaning. She highlights research connecting sleep disruption to Alzheimer’s biomarkers and reviews early evidence suggesting menopause, estrogen, and sleep changes may affect women’s glymphatic efficiency. Practical takeaways include prioritizing deep sleep, limiting alcohol and blue light, keeping consistent sleep schedules, considering side sleeping, exercising, hydrating, and managing chronic stress.

Menopause Episode: https://youtu.be/HE7niP8P9iI?si=_EH-DzwJrazmAH1R

Glymphatic System Episode (episodee 5): https://player.captivate.fm/episode/06bd8798-6d74-4a02-873f-e9778063ec7b/

RESOURCES:

https://pmc.ncbi.nlm.nih.gov/articles/PMC3880190/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8821419/

https://www.cell.com/cell/fulltext/S0092-8674(24)01343-6

https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2025.1543725/full

https://www.nature.com/articles/s41467-026-68374-8

https://pmc.ncbi.nlm.nih.gov/articles/PMC7698404/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11835678/

https://journals.sagepub.com/doi/full/10.3233/JAD-230527

https://pubmed.ncbi.nlm.nih.gov/37034667/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4524974/

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95:: Bloated? Puffy? Sluggish? Your lymphatic system is talking to you...

Mon, 06 Apr 2026 00:00:00 -0500

Dr. Kelsy Vick kicks off a body “spring cleaning” series by explaining the lymphatic system’s role in waste clearance, immunity, fluid balance, and puffiness, and why many wellness trends (like gua sha and dry brushing) are often done incorrectly. She breaks down lymph fluid, vessels, nodes, and organs, emphasizing key traits: the system runs throughout the body, is low pressure with no pump, lies close to the skin (so light pressure works), and requires clearing lymph nodes closer to the trunk before working on distal swelling. She shares a story about a “nothing” feeling lymphatic massage being appropriate, outlines practical ways to support lymph flow (hydration, exercise, self-massage sequencing, compression on flights), notes when to see certified lymphedema specialists, discusses how vibration plates may help via muscle activation, and explains cycle-related puffiness, including a luteal-phase creatine loading protocol mentioned by Dr. Katie Hirsch.

RESOURCES:

Gua Sha & The Lymphatic System:

https://player.captivate.fm/episode/7147a1b1-5e61-4fcc-82df-4c929ed6a0cf/

4:: spring cleaning: body detox! Part I https://player.captivate.fm/episode/f50a5c40-7377-4710-a9a8-44b03022a1f8/

49:: female-specific fueling, training & performance with Dr. Katie Hirsch https://player.captivate.fm/episode/077def9c-370a-4963-b662-8d1f61256f73/

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94:: Is this the next lazy girl fitness hack? (Science deep-dive on vibration plates!)

Mon, 30 Mar 2026 00:00:00 -0500

Vibration plates are all over everyone’s feed, so Dr. Kelsy Vick (board-certified orthopedic doctor of physical therapy and pelvic floor PT) dives into what they actually are, why people are buying them, and what the research on “whole body vibration therapy” really examines. She walks through how studies test different positions and exercises on the plate, explains why systematic reviews matter, and unpacks the big categories researchers track—strength, power, bone mineral density, body composition, and even differences across training status and menopausal status. You’ll also get a quick, girly “smart science” moment on the proposed reflex-style mechanism behind vibration, plus what to consider if you’re shopping (protocol length, frequencies, amplitudes, and why specs matter). She closes with practical recommendations for who might want one versus who can focus on building an at-home routine without extra gadgets.

Jump Training Episode (74): https://youtu.be/DCwnnEYOYtA?si=CS3S-9aY2flW2Kfb (also on Spotify & Apple!)

Resources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC12124539/#pone.0322010.ref039

https://pubmed.ncbi.nlm.nih.gov/40391029/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6944803/

https://pubmed.ncbi.nlm.nih.gov/14750005/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4697776/

https://pubmed.ncbi.nlm.nih.gov/30142802/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6944803/

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93:: What your 50-year-old self wishes you knew in your 20s (The gen z & millenial guide to menopause!)

Mon, 23 Mar 2026 00:00:00 -0500

This podcast episode aims to help us understand the changes that occur in our bodies during perimenopause and menopause. We wellness girl chat about the importance of being preventive rather than reactive, emphasizing early education on the menstrual cycle, pregnancy, and menopause. The episode covers the common symptoms, hormonal shifts, and the metabolic impact of perimenopause and menopause. It also provides actionable advice on exercise, diet, sleep, and supplements, highlighting the role of hormone replacement therapy. The conversation underscores the need for foundational habits like protein intake and weightlifting to prepare for a healthier transition into menopause.

Links/Research Articles:

https://www.bespokemedaesthetics.com/

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92:: Is your fitness tracker lying to you? (How fitness trackers estimate calories & why they’re often wrong!)

Mon, 16 Mar 2026 00:00:00 -0500

In this investigative “Wellness Girl chat,” Dr. Kelsy Vick breaks down how fitness trackers estimate caloric expenditure—and why those numbers can be misleading for assessing workout effort, effectiveness, or weight loss. She defines calories (including the difference between food-label “calories” and kilocalories), explains total daily energy expenditure, and outlines what wearables typically model: basal metabolic rate (BMR) plus active energy expenditure, while often failing to capture thermic effect of food and non-exercise activity thermogenesis (NEAT). She reviews how BMR is estimated from static equations using age, sex, height, and weight (with limitations and common error ranges), then explains how active calories rely on proprietary algorithms driven largely by heart rate, supported by sensors like accelerometers, gyroscopes, barometers, GPS, and (for Oura) skin temperature—often switching sensor priorities based on the selected activity.

The episode also connects heart rate to oxygen consumption and energy expenditure, explains VO2 and the lab-based VO2 max testing process, and shows how wearables use heart-rate-based VO2 relationships to estimate calories. Dr. Vic compares common devices: Apple Watch (Move vs Total Calories, activity classification, VO2 feature accuracy cited within 4% when using VO2 integration), Whoop (step-free strain model, continuous heart rate monitoring, algorithm shifts based on heart rate reserve), Oura Ring (finger-based sensing, emphasis on resting metrics, temperature and sleep inputs for BMR, MET-based intensity categories with user-reported effort), Garmin (GPS- and pace-informed VO2 estimates, cycling power-based calculations, with studies showing wide accuracy ranges and underestimation at low and very high intensities due to heart-rate lag and anaerobic work), and Fitbit (older models leaning more on accelerometer data, newer models incorporating heart rate).

Dr. Vick summarizes research findings showing large real-world error in wearable calorie estimates, including a Stanford Benchmark study (most accurate device averaging 27% off; least accurate 93% off, with factors like skin color and BMI affecting results), a 2025 head-to-head comparison reporting varying under- and over-estimation across devices, and a systematic review where no brand consistently met acceptable accuracy limits. She notes that resting heart rate and step count are generally more accurate than calorie burn estimates, while sleep duration is moderately accurate and sleep staging is weak. The takeaway: calorie metrics may be useful for broad trends, but shouldn’t drive dietary or training decisions; she recommends emphasizing other wearable metrics such as heart rate, VO2/VO2 max, heart rate variability, and recovery instead.

Resources:

https://www.empirical.health/blog/apple-watch-calories-accuracy/

https://www.apple.com/health/pdf/Heart_Rate_Calorimetry_Activity_on_Apple_Watch_November_2024.pdf

https://pmc.ncbi.nlm.nih.gov/articles/PMC5738849/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9950693/

https://blogs.sas.com/content/efs/2025/06/25/can-you-trust-your-smartwatch-a-deep-dive-into-calorie-burn-estimates/

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00:00 Calories Culture Backstory

02:49 What Trackers Claim

04:05 What Is A Calorie

04:51 TDEE Basics BMR Active

06:41 BMR Formula Limits

08:28 Sensors And Algorithms

11:55 Heart Rate And VO2

12:55 VO2 Lab Gold Standard

15:35 Apple Watch Breakdown

17:14 Whoop Strain Model

18:57 Oura Ring And METs

22:14 Garmin VO2 And GPS

26:03 Fitbit And Accuracy Studies

29:01 How To Use Calories

31:08 Wrap Up And Takeaways

91:: Applying Traditional Chinese Medicine practices with Dr. Felice Chan (TCM at the Olympics and looking beyond the "Chinese Baddie" trend!)

Mon, 09 Mar 2026 00:00:00 -0500

With the Lunar New Year, Olympics, and Traditional Chinese Medicine practices on social media right now, Dr. Kelsy Vick revisits her June convo with TCM practitioner Dr. Felice Chan and pulls out the most practical takeaways. We cover core TCM ideas (qi, blood, jing), how imbalance can show up like missed periods in hard-training athletes, and easy ways to apply TCM day-to-day: more warmth for digestion, gentler movement for stress and cortisol balance, and blood-building foods during your period. Kelsy also shares Dr. Felice's travel digestion tips (breathwork, hydration/electrolytes, ginger tea) and what TCM might look like in elite training—think acupuncture, cupping, massage techniques, and carefully dosed herbs.

Episode with Dr. Felice Chan:

https://wellness-big-sis-the-pod.captivate.fm/episode/dr-felice-chan/

Research articles:

https://pmc.ncbi.nlm.nih.gov/articles/PMC9219272/

https://pmc.ncbi.nlm.nih.gov/articles/PMC9331350/

https://pubmed.ncbi.nlm.nih.gov/40251536/

Eileen Gu article:

https://en.people.cn/n3/2022/0209/c90000-9955574.html

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Goalchella:: Female physiology, dopamine, forever chemicals, romantic relationships, habit science, money tips, & travel! (top moments!)

Mon, 02 Mar 2026 00:00:00 -0500

Dr. Kelsy Vick closes out the Goalchella Podcast Festival with self-selected highlights from expert interviews recorded from November through early February, created around common New Year’s goals for women. She revisits key moments from: Dr. Sam Moore on female physiology, menstrual-cycle awareness, resilience in training, energy availability, and the importance of carbohydrates and progressive strength training; Dr. Emily Hilz on the dopamine reward system, estrogen sensitivity across the menstrual cycle, and how hormonal states can influence reward seeking and motivation, plus an overview of endocrine disrupting chemicals (including bisphenols, phthalates, PFAAS, parabens, and flame retardants), where they’re found, and why “safe” levels are complicated by sensitive developmental windows and mixture effects; Dr. Lisa Neff on how relationship quality impacts mental and physical health, including research linking social relationship quality to mortality risk and evidence that hostile couple communication slows wound healing, and how everyday stressors spill over into relationships by reducing connection, increasing negativity and blame, worsening conflict communication, and undermining support; Katie (a certified credit counselor and Bankrate writer) on women-centered approaches to money, breaking habits like impulse shopping and carrying credit card balances, separating emotions from money, and using travel credit cards and welcome bonuses responsibly to reduce travel costs; and Aaron (a certified habit coach) on outcome vs process vs identity goals, the behavior science of cues, ability/self-efficacy, and reward, and designing environments to support habit formation. She thanks listeners for supporting the series, invites topic and guest requests, and transitions back to regular episodes of Wellness Fix the Pod.

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Goalchella:: The science behind building habits future you will thank you for (how to actually "do the thing" in 2026!)

Mon, 23 Feb 2026 00:00:00 -0500

Why do New Year goals fail — even when motivation is high? In this Goalchella finale, we dive into the neuroscience of habit formation with expert Erin to unpack what actually happens in the brain when we try to build new habits or break old ones.

We explore why motivation fades, how discipline is built, and whether forming a new habit is harder than breaking an existing one. This episode breaks down intrinsic vs. extrinsic motivation, the role of rewards, and how your environment — including social settings like alcohol-centered events — can either support or sabotage your goals.

If you’ve ever set vague goals like “be less stressed” or “be more mindful” and felt stuck, we explain why unclear goals are harder for the brain to execute — and how to make habits more achievable, sustainable, and measurable in 2026.

We also talk about Erin’s upcoming book, how she used the science of habit formation to support her own discipline during the writing process, and her certification for professionals who want to create meaningful behavior change.

This episode perfectly wraps up the Goalchella podcast festival and gives you the tools to turn inspiration into lasting change — whether you’re working on your own habits or helping others do the same.

Links/Research Articles:

https://www.erinlaverone.com/

https://www.habitcoachpro.com/

Book: Do The Thing: A Science Backed Process To Help You Take Action Even When Motivation Fails and Life Gets Messy (Coming so soon!!!!)

Book Launch Ambassador: (I signed up for Tier 1!) https://docs.google.com/forms/d/e/1FAIpQLSfqtzVsstm6l6BKUOpvGrBDtlAVFuIbBFlqHHETR5FzOj7L6A/viewform?pli=1

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Mentioned in this episode:

Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

Goalchella:: "Girl math-ing" our way to traveling more in 2026 with Katie Kelton (2026 travel hacks!)

Thu, 19 Feb 2026 00:00:00 -0500

Travel can be one of the most empowering ways to invest in yourself — but it requires intentional planning, smart saving, and creative strategies. In this Goalchella episode, we explore how women can prioritize travel in 2026 while strengthening their financial wellness.

We discuss actionable steps to turn travel dreams into reality, from setting up dedicated travel savings accounts and budgeting for your trips, to visualizing your ideal experiences and bringing them to life through social media inspiration. Our guest shares insider tips on making travel more budget-friendly, including using credit card points, off-season travel, flight trackers, and local strategies to stretch your dollar.

We also cover favorite credit cards for women looking to maximize rewards, and the importance of understanding your finances as a tool for freedom, not stress. Whether you’re saving for a honeymoon, a backpacking adventure, or exploring new cities, this episode equips you to travel more, spend smarter, and take control of your financial wellness — so your money supports the life and adventures you truly want.

Links/Research Articles:

https://www.bankrate.com/authors/katie-kelton/

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Mentioned in this episode:

Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

Goalchella:: The truth behind forever chemicals with Dr. Emily Hilz (Understanding endocrine disruptors & what we can do about them!)

Mon, 16 Feb 2026 00:00:00 -0500

Endocrine-disrupting chemicals (EDCs) are all around us — in everyday products, food packaging, and even the environment — yet their effects on our hormonal systems and overall health are often overlooked. In this Goalchella episode, we sit down with Dr. Emily to explore what EDCs are, how they interfere with hormonal communication, and the systems in our bodies they impact — from the gonads and thyroid to bone, fat, and the brain.

Dr. Emily dives into her research on how early-life exposure to EDCs can alter brain development, affecting reward systems, hormone cycles, eating behavior, and cognition — and how these effects can persist across generations. We also discuss practical strategies to reduce exposure in everyday life, and why age and sex play a critical role in vulnerability.

We wrap with a discussion of EndoScreen.org, a resource Dr. Emily created to translate her research into actionable steps for women and families. If you’re interested in protecting your health, supporting the next generation, and understanding how environmental toxins impact your brain and body, this episode is a must-listen.

Links/Research Articles:

endoscreen.org

https://www.sciencedirect.com/science/article/abs/pii/S0091302222000668?via%3Dihub

https://psycnet.apa.org/record/2021-67755-001

https://psycnet.apa.org/record/2022-66870-001

https://pmc.ncbi.nlm.nih.gov/articles/PMC11698485/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10372431/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11908942/

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

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Mentioned in this episode:

Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

Goalchella:: The science behind strong, romantic relationships with Dr. Lisa Neff (& how the quality of your relationship affects your health!)

Mon, 09 Feb 2026 00:00:00 -0500

Quality relationships are one of the most powerful — and overlooked — drivers of long-term health. In this Goalchella episode, we explore the softer side of wellness with Dr. Lisa, breaking down the science of how relationships impact our physical, emotional, and psychological well-being across the lifespan.

We discuss research showing how supportive friendships, family bonds, and romantic relationships influence everything from immune function to stress resilience. Dr. Lisa shares insights from her work on romantic relationships and marriage, including how happy couples manage conflict, support one another effectively, and strengthen their connection during the good times — not just the hard ones.

This episode dives into concepts like capitalization, gratitude, emotional capital, and sacrifice, explaining why how and why we show up for our partners matters just as much as what we do. We also unpack how everyday stressors quietly erode relationship quality, why daily hassles can be more damaging than major life events, and how couples can buffer stress and even grow stronger through adversity.

We close with an important conversation about friendship — why diverse social networks protect our health, how friendship dynamics differ for men and women, and why maintaining friendships alongside romantic relationships matters more than we think.

If your 2026 goals include deeper connection, this episode will reshape how you think about relationships as a core pillar of wellness.

Links/Research Articles:

https://sites.utexas.edu/realproject/

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Mentioned in this episode:

Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

Goalchella:: Building stronger financial health in 2026 with Katie Kelton

Thu, 05 Feb 2026 00:00:00 -0500

Wellness isn’t just about workouts, nutrition, or sleep — it also includes financial health. In this Goalchella episode, we explore the softer side of wellness: building money habits that support your goals, reduce stress, and allow you to live a life aligned with your values.

We dive into practical strategies for improving your finances in the New Year, including budgeting, automating savings, and using high-yield accounts and investments to grow your money effortlessly. We also cover common pitfalls, from impulse shopping and carrying credit card debt to letting money drive your emotions, and share actionable tips for curbing these habits.

Beyond everyday habits, we discuss long-term planning for big life goals — weddings, honeymoons, homes, travel, and career investments — and how visualization and prioritization can help you align your money with your dreams. Whether you’re building financial literacy, saving for a future purpose, or simply looking for small tweaks that make a big difference, this episode equips you to approach money as a tool for wellness, not a measure of success.

Links/Research Articles:

https://www.bankrate.com/authors/katie-kelton/

https://www.monarch.com/

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Mentioned in this episode:

Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

Goalchella:: Motivation, learning, and the female brain with Dr. Emily Hilz (A deep dive into reward systems & hormonal influences)

Mon, 02 Feb 2026 00:00:00 -0500

Dopamine plays a central role in motivation, reward, learning, and goal pursuit — and in women, it’s deeply influenced by hormones. In this Goalchella episode, we break down the science of the dopamine system and how fluctuations in estrogen and progesterone across the menstrual cycle shape motivation, focus, mood, and behavior.

We explore sex differences in the dopamine system, why many women feel more driven during certain phases of their cycle, and what research shows about estrogen’s powerful role as a neuromodulator. We also touch on how dopamine function changes during perimenopause and menopause, and why lifetime estrogen exposure may be protective for cognition and brain health as we age.

This episode also tackles one of the most misunderstood topics in women’s health: hormonal birth control. We discuss how hormonal contraceptives influence dopamine, reward sensitivity, learning, and mood — why they aren’t inherently “good” or “bad” — and how individual differences determine each woman’s experience. You’ll learn what signs may indicate dopamine dysregulation, how to recognize patterns across your cycle, and practical steps to advocate for yourself with your healthcare provider.

If you’ve ever wondered why your motivation, focus, or reward-seeking behaviors feel cyclical, this conversation will help you understand your brain — and work with it, not against it.

Links/Research Articles:

endoscreen.org

https://www.sciencedirect.com/science/article/abs/pii/S0091302222000668?via%3Dihub

https://psycnet.apa.org/record/2021-67755-001

https://psycnet.apa.org/record/2022-66870-001

https://pmc.ncbi.nlm.nih.gov/articles/PMC11698485/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10372431/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11908942/

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

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Mentioned in this episode:

Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

Goalchella:: The science behind "training like a girl" with Dr. Sam Moore (How to be adaptable, resilient, & attuned to our female physiology)

Mon, 26 Jan 2026 00:00:00 -0500

In this episode, we sit down with Dr. Sam Moore, an expert in female physiology, performance enhancement, and injury prevention. With a master’s in Performance Enhancement and Injury Prevention, a PhD in Human Movement Science, and currently a professor at the University of Oklahoma, Dr. Moore shares her insights into how women can adapt their training to work with their physiology. Discussing the importance of combining strength and cardio, the role of consistency and adaptability in training routines, and the unique aspects of female athlete performance, Dr. Moore emphasizes the value of understanding one’s body, tracking biofeedback, and overcoming the limitations imposed by traditional fitness paradigms. She also delves into managing exercise routines in relation to the menstrual cycle, the concept of athlete availability, and avoiding the pitfalls of fasting and misconceptions around female body composition. This episode provides a comprehensive look at how to foster a dynamic, individualized approach to women’s training and health.

Join us Backstage @ Goalchella: https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella

Dr. Sam Moore's Research: https://scholar.google.com/citations?user=Ml5c1WQAAAAJ&hl=en

Egg Video :) https://www.youtube.com/watch?v=5Ua-WVg1SsA

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Mentioned in this episode:

Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

90:: Is cold plunging for the girls? (The science behind cold therapy for women!)

Mon, 19 Jan 2026 00:00:00 -0500

Cold plunges are everywhere—but the advice most women are following was never designed for female physiology. In this episode, we break down why women’s bodies respond completely differently to cold exposure than men’s, why colder is not better, and the one temperature range that actually works best for women.

We explore how the menstrual cycle changes cold tolerance, why those shifts are protective rather than weak, and when cold exposure can support recovery, metabolism, and stress resilience—and when it backfires by increasing cortisol, disrupting hormones, and blunting muscle growth. Drawing from female-specific research and the work of Dr. Stacy Sims, we explain how extreme cold pushes women out of hormetic stress and into chronic stress, especially when sleep, fueling, or recovery aren’t dialed in.

You’ll leave with a practical, non-biohacky cold exposure protocol that respects your cycle, your nervous system, and your long-term health—plus the most common mistakes women make with cold plunging and how to avoid them.

Episode with Dr. Felice Chan:

https://wellness-big-sis-the-pod.captivate.fm/episode/dr-felice-chan/

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

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00:00- 00:17 Intro

00:18- 00:45 Introduction to Cold Therapy for Women

00:46- 01:47 Foundations of Health and Wellness

01:48- 03:47 Differences in Cold Exposure: Men vs. Women

04:58- 10:07 Physiological Responses to Cold in Women

10:08- 12:30 Optimal Cold Exposure Protocols for Women

12:31- 15:03 Common Mistakes and Myths in Cold Therapy

15:04- 17:07 Traditional Chinese Medicine Perspective

17:08- 18:33 Conclusion and Upcoming Episodes

89:: It's getting hot in here! (The science behind saunas for women!)

Mon, 12 Jan 2026 00:00:00 -0500

Saunas are everywhere in wellness culture—but are they actually worth your time, especially as a woman? In this episode, we strip away the biohacking hype and ground the sauna conversation in physiology, research, and foundations-first health. We break down the differences between traditional Finnish saunas, infrared saunas, steam rooms, and hybrid systems, then dive into what the science actually shows for women’s metabolism, hormones, menstrual health, cardiovascular function, recovery, and stress regulation.

Drawing inspiration from Dr. Stacy Sims’ work on female physiology and heat adaptation, we explore why women respond differently to heat than men, how heat shock proteins support glucose control and cellular repair, and why sauna therapy may benefit women with PCOS, irregular cycles, menopause symptoms, and high stress. We also cover cardiovascular outcomes, pain management, recovery, sleep, and mental health—plus important precautions, research gaps, and misleading claims often used in at-home sauna marketing.

Episode with Dr. Felice Chan:

https://wellness-big-sis-the-pod.captivate.fm/episode/dr-felice-chan/

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00:00- 00:17 Intro

00:18- 01:12 Introduction to Sauna Benefits for Women

01:13- 01:32 Types of Saunas Explained

01:33- 02:50 Upcoming Podcast Festival

02:51- 04:35 Foundations of Health and Biohacking

04:36- 08:05 Sauna Basics and Research

08:06- 21:34 Sauna Benefits for Women

21:35- 24:25 Investigative Journalism on Sauna Studies

24:26- 26:29 Eastern Medicine Perspective on Heat Therapy

26:30- 31:28 Cultural Insights on Sauna Use in Finland

31:29- 32:14 Conclusion and Upcoming Episodes

88:: Your zodiac-aligned health & wellness blueprint for 2026!

Mon, 05 Jan 2026 00:00:00 -0500

Happy New Year and Happy 2026! On this episode of Wellness Big Sis the Pod, Dr. Kelsy Vick breaks down science-backed health and wellness goals for 2026 — inspired by your zodiac sign.

Blending neuroscience, female physiology, habit formation, and a little astrology fun, this episode walks through realistic, evidence-based goals for every sign. From recovery and cortisol regulation to consistency, menstrual cycle awareness, sleep, relationships, and nervous system health, each zodiac sign gets a goal rooted in how women’s bodies and brains actually work.

These goals aren’t about perfection — they’re about building sustainable habits, giving yourself grace, and heading into the New Year feeling supported, grounded, and motivated.

Take what resonates, leave the rest, and let’s start 2026 strong.

Links to episodes:

85:: The science of Gratitude: https://wellness-big-sis-the-pod.captivate.fm/episode/85-the-science-of-gratitude-using-gratitude-to-rewire-your-brain/

84:: The neuroscience behind Lucky Girl Syndrome: https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-3569/

82:: The science of female friendships

https://wellness-big-sis-the-pod.captivate.fm/episode/pod-82/

80:: Consistency & Goal Setting

https://wellness-big-sis-the-pod.captivate.fm/episode/80-/

79:: Motivation and Discipline

https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-79-motivation-and-discipline/

77:: Cortisol and cooldowns https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-77-recovery-pod/

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

00:00- 00:17 Intro

00:18- 00:48 Introduction and New Year Greetings

00:49- 03:31 Podcast Growth and Future Plans

03:32- 05:16 Personality and Zodiac Signs

05:17- 08:23 Aries: Health Goals for 2026

08:24- 11:46 Taurus: Health Goals for 2026

11:47- 14:03 Gemini: Health Goals for 2026

14:04- 16:57 Cancer: Health Goals for 2026

16:58- 19:53 Leo: Health Goals for 2026

19:54- 23:04 Virgo: Health Goals for 2026

23:05- 25:12 Libra: Health Goals for 2026

25:13- 27:44 Scorpio: Health Goals for 2026

27:45- 29:38 Sagittarius: Health Goals for 2026

29:39- 31:55 Capricorn: Health Goals for 2026

31:56- 33:56 Aquarius: Health Goals for 2026

33:57- 36:18 Pisces: Health Goals for 2026

36:19- 37:24 Conclusion and Exciting Plans for 2026

The Best of 2025:: Life-changing interview moments of 2025!

Mon, 29 Dec 2025 00:00:00 -0500

Creatine, fueling, fasting, pelvic health, breastfeeding, and sex — this episode of Wellness Big Sis the Pod highlights the most impactful lessons I learned in 2025 about women’s bodies across every life stage.

From creatine’s role in PMS, pregnancy, and postpartum to how fasted workouts affect female physiology, this episode revisits expert conversations that changed how I fuel, train, and support my patients and friends. We also break down evidence-based approaches to female fueling, supplementation, breastfeeding physiology, and pelvic floor health — including honest conversations about sex, pain, and postpartum recovery.

If you’re a woman in your 20s or 30s who wants science-backed guidance on supplements, nutrition, hormones, pregnancy, postpartum, and pelvic health, this episode brings it all together as we head into the New Year.

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49:: female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!): https://wellness-big-sis-the-pod.captivate.fm/episode/49-female-specific-fueling-training-performance-with-dr-katie-hirsch-fasting-creatine-the-menstrual-cycle-more/

51:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!): https://wellness-big-sis-the-pod.captivate.fm/episode/51-mel-sulaver-rd-sports-nutritionist-talks-nutrition-in-our-20s-30s-as-women-part-i/

Mamapalooza:: Creatine for women (mama AND baby!) from conception to postpartum with Dr. Stacey Ellery, PhD: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-creatine-for-women-mama-and-baby-from-conception-to-postpartum-with-dr-stacey-ellery-phd/

Mamapalooza:: sex, pregnancy, labor, delivery, & girly topics we are too afraid to talk about with Dr. Emily Tran, PT, DPT: https://wellness-big-sis-the-pod.captivate.fm/episode/dr-emily-tran-interview-audio-and-video-descript/

Mamapalooza:: Breastfeeding 101 with International Board Certified Lactation Consultant, Sunayana Weber, of It's More Than Milk: https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-0565/

00:00- 00:17 Intro

00:18- 01:36 Introduction and Overview of 2025 Learnings

01:37- 04:56 The Role of Creatine in Women's Health

04:57- 07:14 Creatine During the Perinatal Period

07:15- 16:53 Creatine and Menstrual Cycle Management

16:54- 23:21 Fasting and Fueling for Female Physiology

23:22- 31:53 The Importance of Balanced Nutrition

31:54- 35:11 Supplementation Tips for Women

35:12- 37:04 Breastfeeding Insights

37:05- 40:31 Pelvic Floor Health and Sexual Wellness

40:32- 42:26 Mindfulness and Health Goals for 2026

42:27- 44:36 Conclusion and Looking Forward to 2026

The Best of 2025:: The Female Body!

Mon, 22 Dec 2025 00:00:00 -0500

In this episode of Wellness Big Sis the Pod, Dr. Kelsy Vick breaks down what we learned this year about the female body, metabolism, and exercise science.

We revisit the science of fasting for women and why intermittent fasting can impact women differently than men — especially when it comes to hormones, metabolism, and body composition. We also dive into the truth behind Zone 2 cardio, HIIT, and SIT training, debunking myths about cortisol and explaining why high-intensity work still deserves a place in women’s routines.

This episode also highlights the importance of jump training for women, why it matters for bone health and long-term resilience, and how just a few minutes per week can make a big difference. Finally, we revisit why strength training really is that girl — and why it’s essential for women’s health at every stage.

If you want a science-backed approach to fitness, hormones, and training smarter as a woman, this episode ties it all together.

76:: Strength Training https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-76-strength-training-pod/

74:: Jump Training https://wellness-big-sis-the-pod.captivate.fm/episode/74-the-forgotten-essential-in-your-exercise-handbag-jump-training/

73:: HIIT & SIT https://wellness-big-sis-the-pod.captivate.fm/episode/73-the-controversial-hiit-sit-conversation-why-both-are-essential-parts-of-our-exercise-routines-as-women/

63:: Fasting as women https://wellness-big-sis-the-pod.captivate.fm/episode/63-the-truth-and-science-behind-fasting-as-women/

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

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00:00- 00:17 Intro

00:18- 00:31 Introduction and Year in Review

00:31- 01:03 The Science of Fasting for Women

01:04- 04:37 Understanding Metabolism in Women

04:38- 11:15 High Intensity Interval Training (HIIT) for Women

11:16- 16:22 The Importance of Jump Training

16:23- 19:35 Strength Training: The Popular Girl

19:36- 20:37 Conclusion and Final Thoughts

The Best of 2025:: The Female Brain!

Mon, 15 Dec 2025 00:00:00 -0500

2025 was a big year for the female brain — and on this episode of Wellness Big Sis the Pod, Dr. Kelsy Vick breaks down the most impactful neuroscience-backed lessons we covered this year.

From the truth behind Lucky Girl Syndrome to how motivation and discipline fluctuate across the menstrual cycle, this episode connects the dots between hormones, dopamine, goal-setting, gratitude, friendships, and pain. We revisit why consistency is easier when goals are tied to identity, how gratitude reshapes the brain, why female friendships affect health differently than male friendships, and why pain is better understood as a brain output rather than a body input.

If you’re heading into the New Year wanting to understand your brain, your cycle, and your goals on a deeper level — this episode brings it all together.

All referenced episodes are linked below.

87:: The neuroscience of pain https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-83-pain/

85:: The science of gratitude https://wellness-big-sis-the-pod.captivate.fm/episode/85-the-science-of-gratitude-using-gratitude-to-rewire-your-brain/

84:: The neuroscience behind Lucky Girl Syndrome https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-3569/

82:: Female Friendships https://wellness-big-sis-the-pod.captivate.fm/episode/pod-82/

80:: Consistency & Goal-Setting https://wellness-big-sis-the-pod.captivate.fm/episode/80-/

79:: Motivation & Discipline https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-79-motivation-and-discipline/

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

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Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary

insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

00:00- 00:17 Intro

00:18- 00:34 Introduction and Overview of 2025

00:35- 01:14 Exploring Lucky Girl Syndrome

01:15- 02:25 The Reticular Activating System: Your Brain's Filter

02:26- 04:00 Neuroscience Behind Affirmations and Action

04:01- 05:00 Female Brain and Motivation Across Cycles

05:01- 09:29 Discipline and the Prefrontal Cortex

09:30- 12:18 Maximizing Motivation and Discipline

12:19- 18:56 Consistency and Goal Setting

18:57- 22:50 The Science of Gratitude

22:51- 25:15 Female Friendships and Health

25:16- 31:56 Understanding Pain as an Output

31:57- 32:41 Conclusion and Wrap-Up

87:: The science of pain (how your brain creates & can rewire pain)

Mon, 08 Dec 2025 00:00:00 -0500

What is pain, really? Is it simply tissue damage or something much more complex? In this episode, I’m breaking down the fascinating science of pain, from how our brains process “danger signals” to why past experiences can completely change the way we feel pain today.

As a physical therapist, I’ve heard pain described in a hundred different ways: burning, sharp, aching, sore. But here’s the thing: pain isn’t actually something our bodies sense. Instead, it’s an output of the brain designed to protect us.

We’ll cover:

Why pain is not an input, but an output.
The role of nociceptors in detecting potential threats (mechanical, chemical, and thermal).
How the brain integrates past experiences, stress, emotions, and cultural beliefs to create pain responses.
The difference between acute pain and chronic pain, and why the brain can sometimes produce pain without any new injury.
Central sensitization, hyperalgesia, and allodynia (and what they mean for chronic pain).
Groundbreaking pain science research, including Dr. Lorimer Moseley’s famous snake story and the protectometer tool.
Hopeful news: the brain is plastic, meaning pain pathways can actually be rewired and reversed.

By the end of this episode, you’ll understand why two people can experience the same injury so differently, why chronic pain feels so overwhelming, and how we can start to regain control over our pain experience.

✨ Pain is real, but it’s also adaptable. Your brain and body are capable of healing, and understanding the science behind pain is a great first step.

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

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youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

NEAP Protein: www.neapfoods.com

Safely Sidekick: https://livesafely.co/collections/shop?sca_ref=9777170.frkGJ3QbENCk (or use code DRKELSY)

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

Research Articles:

https://www.abdn.ac.uk/news/24440/

https://neurosciencenews.com/mindfulness-pain-placebo-27618/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11559515/

https://www.explorationpub.com/Journals/em/Article/1001282

https://pmc.ncbi.nlm.nih.gov/articles/PMC5799128/

https://www.physio-pedia.com/The_Protectometer

https://pubmed.ncbi.nlm.nih.gov/15827919/

00:00- 00:17 Intro

00:18- 01:21 Introduction to Pain Science

01:22- 03:44 Understanding Pain: Types and Descriptions

03:45- 04:10 The Brain's Role in Pain Perception

04:11- 06:27 Case Study: Dr. Lorimer Moseley's Snake Bite

06:28- 09:48 How Our Bodies Sense Pain

09:49- 10:24 Safely

10:25- 12:56 How Our Bodies Sense Pain

12:57- 16:55 Acute vs. Chronic Pain

16:56- 22:24 Research Insights and Tools for Managing Pain

22:25- 22:59 Neap

23:00- 26:24 Conclusion and Empowerment

Mentioned in this episode:

Neap

Live Safely Sidekick

86:: Creating 2026 goals you can actually stick to (chatting "word of the year" & 2025 reflections!)

Mon, 01 Dec 2025 00:00:00 -0500

Are you choosing a word of the year for 2026? In this episode, Dr. Kelsy Vick, a board-certified orthopedic physical therapist and pelvic floor PT, breaks down her full process for creating a meaningful word of the year, building intentional goals, and stepping into a new season with clarity and purpose.

Kelsy shares personal stories from her healing journey, how her 2025 word guided her through challenges, and why taking time away from noise, distraction, and doomscrolling allows deeper alignment. She walks through her previous words of the year, what she’s considering for 2026, and how she chooses goals that actually stick.

Whether you're craving a reset, a rebrand, or a grounded approach to the New Year, this episode gives you practical tools and gentle guidance to create a word that reflects the next version of you — one rooted in intention, presence, community, and trusting something bigger than yourself.

In this episode:

How to choose your 2026 word of the year
How to reflect on your past and future themes
The role of quiet, prayer, and intuition in choosing your word
Kelsy’s 2025 word and how it shaped her healing
Early ideas for her 2026 word
Personal + professional goal setting for the new year
Building community, presence, and deeper connection

Perfect for anyone who loves a fresh start — New Year’s goals, Monday resets, or season-based rebrands — and wants a grounded, feminine, growth-oriented approach to self-development.

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

00:00- 00:17 Intro

00:18- 00:29 Introduction and Host Background

00:30- 03:18 The Concept of Word of the Year

03:19- 06:07 Reflecting on 2025's Word: Healing

06:08- 06:43 AD BREAK

06:43- 10:40 Creating Your Word of the Year

10:41- 15:15 Personal and Professional Goals for 2026

15:16- 15:44 Conclusion and Final Thoughts

Mentioned in this episode:

Live Safely Sidekick

85:: The science of gratitude (& using gratitude to rewire your brain!)

Mon, 24 Nov 2025 00:00:00 -0500

Gratitude isn’t just a “feel-good” emotion—it’s a scientifically backed practice that can rewire your brain, balance your hormones, improve your sleep, and even strengthen your heart. In this episode, we explore the various ways to practice gratitude and how to make it a meaningful part of your daily life.

You’ll learn about three core types of gratitude:

Gratitude Awareness: Simple ways to journal or meditate on what you’re thankful for—because “I’m grateful for…” is more powerful than it sounds.
Gratitude Experience: How to feel gratitude on a deeper level by putting yourself in the shoes of others—like the inspiring story of Dick and Rick Hoyt, the father-son Ironman duo whose bond shows what gratitude in motion truly looks like.
Gratitude Giving: Why expressing your appreciation out loud or writing a gratitude letter can shift your mindset, boost your mood, and strengthen your relationships.

We also dive into the science of gratitude—including how it changes your brain chemistry and physiology:

Increased dopamine and serotonin for motivation, happiness, and emotional balance
Oxytocin release for deeper social connection
Reduced cortisol (up to 23%) and inflammation, improving both your nervous system and heart health
Enhanced sleep quality, HRV, and even longevity

You’ll hear about landmark studies (like Emmons & McCullough, 2003) and new 2024 research showing gratitude’s effects on cortisol, cardiovascular function, and even lifespan—especially for women.

Whether you’re journaling, meditating, or sharing your appreciation with others, this episode will help you understand why gratitude works, how to practice it effectively, and what happens to your brain and body when you do.

Tune in to learn how something as simple as saying “thank you” can reshape your health, your mindset, and your relationships.

Cortisol Series: https://player.captivate.fm/collection/fd771da6-0546-438e-aaee-24d1a9ad0fc2

Gratitude episode from 2024: https://www.youtube.com/watch?v=YWOPSRsSVjE

Gratitude research article: https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

00:00- 00:17 Introduction

00:17- 00:59 Introduction to Gratitude and Brain Rewiring

01:00- 04:10 Types of Gratitude Practices

04:11- 04:59 The Science Behind Gratitude

05:00- 07:27 Gratitude's Impact on Inflammation and Stress

07:28- 08:26 Cardiovascular and Sleep Benefits of Gratitude

08:27- 09:08 Gender Differences in Gratitude

09:09- 10:15 Landmark Studies on Gratitude

10:16- 10:51 AD BREAK

10:51- 13:04 Gratitude's Long-Term Effects

13:05- 13:50 Best Gratitude Practices

13:51- 14:47 Conclusion and Thanksgiving Wishes

Mentioned in this episode:

Live Safely Sidekick

84:: The neuroscience behind Lucky Girl Syndrome (how affirmations and manifestations can rewire your brain)

Mon, 17 Nov 2025 00:00:00 -0500

Lucky Girl Syndrome is everywhere on TikTok, but what does neuroscience actually say about manifestation and positive thinking? In this full episode, we break down the real brain science behind affirmations, the reticular activating system, and optimism bias. Discover how neurotransmitters like dopamine and serotonin respond to positive affirmations, why your brain filters information to confirm your beliefs, and what research from Falk, Sharot, and Seligman reveals about self-fulfilling prophecies.

We explore where the trend goes wrong with toxic positivity and causal illusion. Learn how to leverage neuroplasticity and learned optimism in a balanced way that actually works. This episode separates the real neuroscience from the viral hype and gives you evidence-based strategies for building resilience, motivation, and opportunity recognition.

Featuring deep dives into brain imaging studies, placebo effects, and the evolutionary basis of the optimism bias.

Topics Covered:

Self affirmation brain science fMRI studies
Reticular activating system RAS attention filter
Confirmation bias neuroscience research
Neuroplasticity positive thinking brain rewiring
Optimism bias hardwired brain evolution
Learned optimism vs learned helplessness Seligman
Toxic positivity mental health research
Placebo effects expectancy brain mechanisms
Causal illusion attribution error
Evidence based mindset training strategies

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

00:00- 00:17 Introduction

00:18- 01:07 Introduction to Lucky Girl Syndrome

01:08- 01:37 Defining Lucky Girl Syndrome

01:38- 04:54 The Science Behind Self-Affirmation

04:55- 06:59 The Role of the Reticular Activating System

07:00- 09:22 Confirmation Bias and Optimism Bias

09:23- 10:55 Neuroplasticity and Positive Thinking

10:56- 11:31 Safely

11:32- 13:47 Placebo Effect and Lucky Girl Syndrome

13:48- 15:33 Learned Helplessness vs. Learned Optimism

15:34- 18:42 Balancing Optimism with Action

18:43- 20:27 Maximizing the Benefits of Lucky Girl Syndrome

20:28- 24:05 Conclusion and Final Thoughts

Mentioned in this episode:

Live Safely Sidekick

BONUS:: 2025 Wellness Gift Guide

Thu, 13 Nov 2025 00:00:00 -0500

The 2025 Wellness Girl’s Gift Guide is here, and Dr. Kelsy Vick, board-certified orthopedic and pelvic floor physical therapist, is sharing her favorite wellness-inspired gifts for the year. From thoughtful stocking stuffers to high-quality exercise gear and mindful luxuries, this episode covers it all. Dr. Kelsy dives into her go-to brands like Neap Protein, Safely Sidekick, and luxury toothpaste — perfect for elevating everyday routines. She also highlights fitness favorites such as the Stakt Mat and Lululemon Align sets, both comfortable and pelvic-floor-approved. For skincare lovers, she explores the Higher Dose Microcurrent Body Sculptor Ritual Set, a red light and microcurrent device designed to support healthy skin from head to toe.

Listeners will also discover mindful and intentional gift ideas, including leather-bound notebooks from Louisa Carmen, memberships to favorite fitness studios, and unique personalized gifts that show genuine thought. Whether you’re shopping for a friend, sister, or yourself, this episode is packed with research-backed, female-founded, and wellness-forward ideas that make giving feel just as good as receiving.

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

sign up for the free Wellness Girl Chats newsletter!

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

NEAP Protein: www.neapfoods.com

Safely Sidekick: https://livesafely.co/collections/shop?sca_ref=9777170.frkGJ3QbENCk (or use code DRKELSY)

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

https://shop.lululemon.com/p/womens-leggings/Align-Pant-Full-Length-28/_/prod8780551?color=3390

https://aramecare.com/

https://louisecarmen.com/en/products/magnum-heritage-leather

https://shopolirose.co/collections/all

https://higherdose.com/products/body-sculptor?variant=45198226981035

00:00- 00:17 Intro

00:18- 02:08 Introduction to the 2025 Wellness Girls Gift Guide

02:09- 07:44 Stocking Stuffers: Small Gifts with Big Impact

07:45- 08:20 Safely

08:21- 10:12 Exercise Essentials: Gifts for Fitness Enthusiasts

10:13- 11:26 Luxury Self-Care: High-End Wellness Devices

11:27- 12:11 Mindfulness and Journaling: Thoughtful Gifts for Mental Well-being

12:12- 13:54 Memberships and Experiences: The Gift of Community and Adventure

13:55- 14:30 Neap

14:31- 19:27 Personal Wishlist: Unique and Memorable Gift Ideas

19:28- 19:58 Conclusion: Wrapping Up the Gift Guide

Mentioned in this episode:

Live Safely Sidekick

Neap

83:: Self-care, self-help, and self-growth could be ruining your friendships (The research behind self improvement and social sabotage)

Mon, 10 Nov 2025 00:00:00 -0500

In this episode, Dr. Kelsy Vick, board-certified orthopedic and pelvic floor physical therapist, explores how our culture of “healing” might be making us more self-focused than connected. Inspired by Gloria Alamrew’s essay “Healing Is Making Us Mean,” Kelsy examines the balance between personal growth and community care.

In this episode:

How “therapy language” and boundary-setting can strain friendships
What research says about self-care, loneliness, and prosocial behavior
The role of privilege in who gets to “heal” and focus on wellness
Why meaningful connection requires inconvenience, conflict, and care
How to practice self-work that strengthens, not isolates, relationships

A thoughtful conversation on the fine line between self-care and self-centeredness—and how true healing helps us show up better for others.

Resources:

https://substack.com/home/post/p-176689615

https://pubmed.ncbi.nlm.nih.gov/39688189/

https://journals.sagepub.com/doi/10.1177/17499755231157440?utm_source=chatgpt.com

https://pmc.ncbi.nlm.nih.gov/articles/PMC5429736/?utm_source=chatgpt.com

https://pmc.ncbi.nlm.nih.gov/articles/PMC8488814/?utm_source=chatgpt.com

https://pmc.ncbi.nlm.nih.gov/articles/PMC4026714/?utm_source=chatgpt.com

https://elke-u-weber.com/media/198_2021_journalofappliedsocpsych_schneider?utm_source=chatgpt.com

NEAP Protein: www.neapfoods.com

Safely Sidekick: https://livesafely.co/collections/shop?sca_ref=9777170.frkGJ3QbENCk (or use code DRKELSY)

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

sign up for the free Wellness Girl Chats newsletter!

Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary

insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

00:00- 00:17 Intro

00:18- 01:28 Introduction: The Shift in Healing Culture

01:29- 02:40 Personal Journey and Reflections

02:41- 04:31 The Dichotomy of Self-Care and Relationships

04:32- 06:33 The Privilege of Self-Care

06:34- 07:49 Exploring the Research on Self-Care and Relationships (Part 1)

07:49- 08:24 Safely

08:24- 13:26 Exploring the Research on Self-Care and Relationships (Part 2)

13:27- 18:00 Practical Insights and Boundaries in Friendships

18:01- 19:25 Conclusion: Embracing Messy Friendships

Mentioned in this episode:

Live Safely Sidekick

82:: The science of female friendships (& the ultimate friendsgiving guide!)

Mon, 03 Nov 2025 00:00:00 -0500

The #1 Predictor of Health and Happiness (Hint: It’s Not Exercise or Diet!)

What if the secret to lifelong health wasn’t about your workout routine or what’s on your plate but about who’s sitting across the table from you?

In this episode, we dive into the groundbreaking Harvard Study of Adult Development (the world’s longest-running study on happiness) and the incredible science showing that relationships are the most powerful predictor of long-term health.

You’ll learn:

How strong friendships protect against heart disease, diabetes, and even dementia
Why women’s health benefits especially from quality connections
The “tend and befriend” stress response that lowers cortisol and boosts resilience
How social fitness compares to physical fitness (spoiler: it’s surprisingly close!)
Practical tips for building deeper, more joyful connections

Whether you’re catching up with a bestie, joining a new group, or just craving more connection, this episode is your reminder that friendship isn’t optional—it’s essential.

NEAP Protein: www.neapfoods.com

Safely Sidekick 10% off: http://livesafely.co/shop/drkelsy (or use code DRKELSY for 10% off)

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

The #1 predictor of a happy & healthy life: https://wellness-big-sis-the-pod.captivate.fm/episode/29-the-1-predictor-of-a-happy-healthy-life-plus-creating-cozy-fall-vibes-dating-your-friends/

https://www.nytimes.com/2025/09/04/opinion/riffing-banter-friendship-connection.html

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

sign up for the free Wellness Girl Chats newsletter!

Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary

insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

00:00- 00:17 Intro

00:18- 00:22 Introduction to November's Theme: Friendships and Gratitude

00:23- 00:37 The Number One Predictor of a Happy and Healthy Life

00:38- 02:25 Importance of Relationships in Wellness

02:26- 05:21 Research Studies on Relationships and Health

05:22- 07:47 Gender Differences in Relationship Benefits

07:48- 13:38 Social Fitness vs. Physical Fitness

13:39- 14:14 Neap Protein

14:15- 20:00 The Power of Riffing Over Small Talk

20:01- 25:26 Friendsgiving Hosting Tips and Tricks

25:27- 27:08 Conclusion and Final Thoughts

Mentioned in this episode:

Neap

81:: 10 health & wellness jump scares (Halloween special!)

Mon, 27 Oct 2025 00:00:00 -0500

This week, we’re diving into some science that might just blow your mind — starting with the fact that sperm aren’t just built for fertilization. In reality, only a small fraction of sperm are meant to fertilize an egg. The rest? They work together to create the perfect environment for fertilization to even happen. From neutralizing vaginal acidity to distracting the immune system’s “guards,” sperm are strategic little players.

We’ll also break down:

Male fertility & pregnancy outcomes: How paternal health can impact preeclampsia risk and why sperm function is more complex than you think.
Female physiology & training: Why your early strength gains have nothing to do with bigger muscles, and how your cycle affects motivation, energy, and endurance.
Creatine & the luteal phase: Why creatine loading can help with energy, mood, and bloating during the second half of your menstrual cycle.
Pain science myths: Pain isn’t just a signal from injured tissue—it’s your brain’s interpretation of threat.
Body fat and menstrual cycles: The minimum body fat needed to start and maintain your period, and why this matters for athletes.
Breastfeeding 101: Why milk production is hormonally driven at first, and why regulating it early on isn’t always in your control.
Fat loss facts: Why you can’t spot-treat fat loss and what actually works for body composition changes.
Muscle fibers in women: Why women’s muscles resist fatigue longer and why HIIT and SIT might give us more bang for our buck than endless Zone 2.

Whether you’re here for the science, the menstrual cycle tips, or just a better understanding of your body (and his), this episode is packed with evidence-based gems.

Dr. Katie Hirsch episode:

https://wellness-big-sis-the-pod.captivate.fm/episode/49-female-specific-fueling-training-performance-with-dr-katie-hirsch-fasting-creatine-the-menstrual-cycle-more/

Board-Certified Lactation Consultant Episode:

https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-breastfeeding-secrets-and-qa-with-board-certified-lactation-consultant-sunayana-weber-of-its-more-than-milk/

https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-0565/

Male Fertility Episode:

https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-top-moments-sex-creatine-male-fertility-more/

Female muscle physiology episodes:

https://wellness-big-sis-the-pod.captivate.fm/episode/73-the-controversial-hiit-sit-conversation-why-both-are-essential-parts-of-our-exercise-routines-as-women/

https://wellness-big-sis-the-pod.captivate.fm/episode/75-/

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

sign up for the free Wellness Girl Chats newsletter!

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

NEAP Protein: www.neapfoods.com

Safely Sidekick: http://livesafely.co/shop/drkelsy (or use code DRKELSY for 10% off)

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

00:00- 00:17 Intro

00:18- 01:03 Welcome to the Halloween Special

01:04- 02:14 Surprising Facts About Sperm

02:15- 04:07 Creatine Loading for Women

04:08- 05:24 Understanding Pain Perception

05:25- 06:15 Menstrual Cycle and Motivation

06:16- 06:51 [Safely]

06:52- 07:30 Body Fat and Menstrual Health

07:31- 08:06 Breastfeeding Insights

08:07- 08:39 The Truth About Spot Fat Reduction

08:40- 09:33 Male Fertility and Preeclampsia

09:34- 10:04 Initial Strength Gains Explained

10:05- 11:03 Female Skeletal Muscle Facts

11:04- 11:30 Halloween Wrap-Up

Mentioned in this episode:

Live Safely Sidekick

80:: The female brain on consistency & goal-setting (why we are more consistent & motivated towards some goals than others!)

Mon, 20 Oct 2025 00:00:00 -0500

What makes some goals easy to stay consistent with—while others feel like a constant uphill battle? In this episode, I reflect on why movement has been one of the most consistent parts of my life, and how understanding the neuroscience behind goal setting and emotional significance can change how we approach our habits.

I share a personal story about my grandmother’s stroke and how it shaped the way I view movement as a sacred gift. From there, we explore how the brain’s alarm system, specifically in the anterior cingulate cortex, evaluates the emotional and motivational weight of our goals—and how that determines the strength of our discipline and follow-through.

We break down why some goals pull us forward effortlessly, while others require more external motivation or structure, and how to intentionally increase the emotional significance of your goals to improve consistency.

We also connect this to last week’s conversation on motivation versus discipline, discussing:

How emotional significance impacts goal pursuit
Why movement became my anchor habit
The brain’s alarm system and how it influences discipline
High stakes vs. low stakes goals and how to use them to your advantage
How to apply this framework to build new habits or reinforce old ones

If you’ve ever wondered why some habits stick and others don’t, this episode offers both science-based insight and personal reflection to help you reset, refocus, and reframe how you approach your goals.

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

sign up for the free Wellness Girl Chats newsletter!

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

NEAP Protein: www.neapfoods.com

Safely Sidekick: http://livesafely.co/shop/drkelsy (or use code DRKELSY for 10% off)

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

00:00- 00:17 Intro

00:18- 01:12 Introduction and Recap

01:13- 02:13 The Importance of Consistency

02:14- 04:01 Emotional Connection to Goals

04:02- 06:46 Personal Story: Movement as a Gift

06:47- 10:06 Neuroscience of Goal Setting

10:07- 12:37 Applying Neuroscience to Personal Goals (Part 1)

12:38- 13:13 Neap

13:14- 18:09 Applying Neuroscience to Personal Goals (Part 2)

18:10- 19:55 Conclusion and Reflections

Mentioned in this episode:

Neap

79:: The female brain on motivation & discipline (how estrogen influences our brain throughout the menstrual cycle!)

Mon, 13 Oct 2025 00:00:00 -0500

Ever wondered why some days you’re overflowing with motivation, and others it feels like every task takes extra effort? In this episode, we’re breaking down the science behind motivation vs. discipline — and how your hormones play a major role in both.

Learn how dopamine fuels your drive, how estrogen amplifies motivation and focus, and why your prefrontal cortex steps in when motivation dips. We’ll explore what’s really happening in your brain throughout each phase of your menstrual cycle, and how to work with your biology — not against it — to stay consistent, productive, and balanced.

Whether you’re building habits, trying to stay consistent with workouts, or just want to understand your energy and focus on a deeper level, this episode gives you the neuroscience-backed tools to harness both motivation and discipline — no matter what phase you’re in.

Topics Covered:

The neuroscience of motivation (dopamine 101)
The brain circuits behind discipline
How estrogen influences motivation & focus
Motivation and discipline across your menstrual cycle
How to structure your goals and habits based on your hormones

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

Safely Sidekick: http://livesafely.co/shop/drkelsy (or use code DRKELSY)

sign up for the free Wellness Girl Chats newsletter!

Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary

insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

00:00- 01:47 Introduction and Gratitude

01:48- 03:53 Understanding Motivation and Discipline

03:54- 05:33 The Science of Motivation: Dopamine

05:34- 08:38 Hormonal Influence on Motivation

08:39- 09:14 Safely

09:15- 13:20 The Role of Discipline in Achieving Goals

13:21- 18:53 Practical Tips for Balancing Motivation and Discipline

18:54- 19:26 Conclusion and Final Thoughts

Mentioned in this episode:

Live Safely Sidekick

78:: Entering your soft girl wellness era

Mon, 06 Oct 2025 00:00:00 -0500

This week’s episode is a little ironic — after spending the past month breaking down the science of women’s exercise, from HIIT and SIT to strength training, jump training, warm-ups, and recovery, I’m leaning into something that feels like the opposite: soft girl wellness.

But here’s the truth — they’re more connected than you might think. Wellness isn’t black and white, and it’s not about obsessing over biohacking, metrics, or doing things “perfectly.” It’s about finding balance between structure and softness.

I’m sharing my own soft girl wellness era — how I’m still hitting the foundational exercise pillars as a physical therapist, but in a more intuitive, less regimented way. Think:

Movement that feels good (HIIT, SIT, jump training, strength training, but with flexibility).
Recovery & sleep without obsessing over scores or trackers.
Nutrition that fuels without strict counting.
Relationships & community as a vital part of health.
And even the vibes of fall wellness — cozy workouts, lattes, candles, slower mornings, and social fitness.

If you’ve ever felt caught in toxic wellness patterns or pressured by “do it all” routines, this episode will encourage you to embrace a softer, more sustainable approach.

✨ Let’s redefine what real wellness looks like — one that makes room for joy, friendship, and peace of mind alongside fitness and health.

Exercise Handbag Series

Neap: https://neapfoods.com/collections/all-products

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00:00- 00:17 Intro

00:18- 00:39 Introduction to the Soft Girl Wellness Era

00:40- 01:52 Personal Wellness Journey and Trends

01:53- 04:17 Exercise Handbag Series Recap

04:18- 06:05 Transition to Soft Girl Wellness

06:06- 09:26 Defining Soft Girl Wellness

09:27- 10:01 Neap

10:02- 16:55 Movement in the Soft Girl Wellness Era

16:56- 21:31 Nutrition and Relationships

21:32- 25:29 Fall Wellness Tips and Conclusion

Mentioned in this episode:

Neap

77:: Cooldowns, cortisol, & your parasympathetic nervous system!

Mon, 29 Sep 2025 00:00:00 -0500

The Bookends: Why Warm-Ups, Cool Downs, and Recovery Are Essential

Workouts are only part of the story—what you do before and after matters just as much. In this episode, Dr. Kelsy Vick, board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down the often-overlooked exercise handbag essentials: warm-ups, cool downs, and recovery.

We’ll cover:

Why warm-ups reduce injury and prime your body for the specific workout ahead
How cool downs (and breathwork!) shift your nervous system into recovery mode
The role of cortisol in exercise—and how to manage it
Why recovery is where progress really happens
Simple strategies for adding effective bookends to your routine

If you’ve been skipping warm-ups or rushing out of the gym without cooling down, this episode shows why those “extras” are actually essentials in your exercise handbag.

Listen on Spotify, Apple Podcasts, and YouTube for science-backed tips you can apply right away.

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00:00- 00:50 Intro

00:51- 01:18 Introduction to the Final Essential

01:19- 02:50 Recap of Previous Episodes

02:51- 03:49 Importance of Warmup

03:50- 05:37 Specific Warmup Techniques

05:38- 06:23 Transition to Cool Down

06:24- 07:09 Breath Work for Recovery

07:10- 07:37 Thorne

07:38- 09:48 Understanding Cortisol

09:49- 10:48 Final Thoughts on Recovery

10:49- 11:44 Conclusion and Series Wrap-Up

76:: Strength training really is that girl in your exercise handbag!

Mon, 22 Sep 2025 00:00:00 -0500

Strength Training: The Non-Negotiable Essential for Women

Strength training isn’t just about building muscle—it’s the foundation of long-term health, energy, and resilience. In this episode, Dr. Kelsy Vick, board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down why resistance training is the true essential in every woman’s exercise handbag.

We’ll cover:
How strength training changes your body (neural adaptations + muscle hypertrophy)
The benefits for bone density, metabolism, mental health, and longevity
Why strength training matters at every stage of life—from puberty to post-menopause
What happens if we don’t strength train (osteoporosis, sarcopenia, metabolic decline)
The best framework: 3–4 days/week, heavy enough to reach fatigue
The truth about Barre, Pilates, and sculpt classes—what counts and what doesn’t
The importance of progressive overload, variation, and training with specificity

If you’ve ever wondered whether strength training is optional, this episode makes it clear: it’s not just one of the tools—it’s the core essential for women’s health, strength, and confidence.

Tune in on Spotify, Apple Podcasts, or YouTube to learn how to make strength training work for your body and your lifestyle.

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00:50- 02:04 The Exercise Handbag and Strength Training

02:05- 05:10 The Longevity Fund

05:11- 06:12 What is Strength Training

06:13- 08:23 How does Strength Training Build Muscle

08:24- 12:03 The Benefits of Strength Training

12:04- 16:44 The Pillars of Strength Training

16:45- 18:12 The importance of variety and muscular failure

18:13- 19:17 Next week sneak peek

75:: The one thing women DON'T need in their exercise handbags

Mon, 15 Sep 2025 00:00:00 -0500

Zone 2 Training: Do Women Really Need It?

Zone 2 training—steady-state cardio at 60–70% of your max heart rate—has been hailed as essential for endurance, fat burning, and longevity. But does the research actually apply to women?

In this episode, Dr. Kelsy Vick, board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down the science of Zone 2 training and its role in women’s health, metabolism, and recovery. We’ll cover:

What Zone 2 training really is (and how to calculate it)
The cardiovascular and metabolic benefits for women
Hidden downsides: time inefficiency, cortisol stress, and limited bone/muscle benefits
Why women already have a natural advantage in fat oxidation and mitochondrial function
HIIT, SIT, and polarized training vs Zone 2—what’s more effective?
How to fit Zone 2 into your routine without guilt

If you’ve ever wondered whether you need 45–90 minutes of Zone 2 cardio five times a week, or if HIIT and strength training might be more efficient, this episode clears the air.

Tune in to learn how Zone 2 fits into your exercise handbag—and why it might be more of an accessory than an essential for women’s fitness.

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Message me for 35% off your Thorne orders!

00:00- 00:50 Intro

00:50- 02:12 Introduction to Exercise Handbag Series

02:13- 05:09 Understanding Zone Two Training

05:10- 08:49 Zone Two Training: Male vs. Female Physiology

08:50- 10:16 Polarized Training Model for Women

10:17- 10:43 Thorne

10:44- 12:19 Incorporating Zone Two and Polarized Training (part 2)

12:20- 12:46 Conclusion and Final Thoughts

74:: The forgotten essential in your exercise handbag... Jump Training!

Mon, 08 Sep 2025 00:00:00 -0500

Jump training isn’t just for athletes — it’s a crucial exercise for women of all ages to build bone mineral density, prevent falls, and protect against injury. In this episode, we dive into why jump training should be an essential part of your exercise handbag, especially for women.

We cover:

Why women are at higher risk for bone loss and osteoporosis
How jump training improves bone mineral density (BMD) in adolescents, premenopausal, and postmenopausal women
How oral contraceptives can affect peak bone mass and how jump training helps
Different types of jump training for all fitness levels: squat jumps, split jumps, box jumps, lateral hops, and more
How to safely progress your jump training program for strength, tendon health, and fall prevention

Whether you’re a runner, Pilates lover, yoga sculpt fan, or home workout queen, jump training can be adapted to fit your style — and it’s one of the most effective ways to protect your bones, joints, and overall musculoskeletal health.

Perfect for: women’s fitness, jump training for women, bone health, osteoporosis prevention, plyometrics, exercise for longevity, and women’s strength training.

Tune in to learn how to safely add jump training to your weekly routine and take your exercise handbag to the next level!

Research mentioned:

Jump Training in premenopausal women:

https://www.medsciencegroup.us/articles/ASMP-7-114.php

The benefits of jump-training in girls taking oral contraceptives:

https://www.tandfonline.com/doi/abs/10.1080/02640414.2015.1048520

The benefits of jump training for pre-menopausal women:

https://link.springer.com/article/10.1007/s40279-014-0220-8

The benefits of jump training for college women:

https://journals.physiology.org/doi/full/10.1152/japplphysiol.00666.2005

On adolescent girls:

https://www.researchgate.net/profile/Kara-Witzke/publication/271519902_Effects_of_plyometric_jump_training_on_bone_mass_in_adolescent_girl/links/59dc2935aca2728e20183ddb/Effects-of-plyometric-jump-training-on-bone-mass-in-adolescent-girl.pdf

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00:00- 00:50 Intro

00:51- 01:31 Introduction to Exercise Handbag Essentials

01:32- 02:24 Understanding Jump Training

02:25- 05:45 Physiology and Bone Health

05:46- 09:08 Implementing Jump Training Safely

09:09- 09:32 Ad Break

09:33- 10:32 Benefits of Jump Training

10:33- 15:12 Practical Tips for Jump Training

15:13- 17:18 Conclusion and Next Steps

73:: The controversial HIIT & SIT conversation (& why both are ESSENTIAL parts of our exercise routines as women!)

Mon, 01 Sep 2025 00:00:00 -0500

What if your workout routine was like a handbag? We all have different styles — from totes to clutches to backpacks — but the essentials inside are usually the same. The same goes for exercise. No matter if you love yoga, running, Pilates, or strength training, there are a few non-negotiable “essentials” every woman should have in her exercise handbag for muscle health, fat loss, longevity, and overall fitness.

In this episode, I’m breaking down the first must-have: HIIT (High Intensity Interval Training) and SIT (Sprint Interval Training). We’ll cover:

What HIIT and SIT really are (and how they differ)
Why sprint training is especially important for women’s muscle health and bone density
What about cortisol and high-intensity workouts? We chat about that, too!
How HIIT & SIT boost metabolism, VO₂ max, and brain health
Practical ways to add HIIT or sprint training into your week — at the gym, outside, or at home

Whether you’re training for longevity, looking to build lean muscle, or just want to protect your health as you age, this episode will help you understand why short bursts of intensity are a non-negotiable in your exercise handbag.

Perfect for: women’s fitness, exercise for longevity, HIIT workouts, sprint training, metabolic health, and women who want smarter workouts (not just longer ones).

Tune in, take notes, and get ready to upgrade your fitness handbag with the tools that actually move the needle for women’s health.

Dr. Stacy’s Article: https://www.drstacysims.com/newsletters/articles/posts/why-hiit-is-essential-for-women-body-and-brain-benefits
The benefits of HIIT for the brain research: https://www.cell.com/trends/neurosciences/fulltext/S0166-2236(24)00062-6?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0166223624000626%3Fshowall%3Dtrue
Cortisol as the misunderstood mean girl series: https://player.captivate.fm/collection/fd771da6-0546-438e-aaee-24d1a9ad0fc2

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00:00- 00:50 Intro

00:51- 01:05 Introduction to the Exercise Handbag Concept

01:06- 02:50 Understanding Different Exercise Styles

02:51- 04:11 The Essentials of Every Exercise Handbag

04:12- 09:11 High Intensity Interval Training (HIIT) and Sprint Interval Training (SIT)

09:12- 09:40 Thorne

09:41- 16:30 Scientific Benefits of HIIT and SIT for Women

16:31- 20:44 Incorporating HIIT and SIT into Your Routine

20:45- 21:23 Conclusion and Next Episode Teaser

72:: Atomic Habits for the girls

Mon, 25 Aug 2025 00:00:00 -0500

Have you heard of the book Atomic Habits? I rebelled against that book for so long, but after reading it earlier this year, I now completely get the hype! We chat through the basics of the book Atomic Habits and apply it to our health and wellness as women! With the end of the summer and the start of a new school year, a lot of us are trying to find what we want our new routines to be. Once we find those routines, how will we make sure to stick with them and make them habits! We chat about the steps from Atomic Habits today and things that really stood out to me with the book! We also chat about habits I’m trying to form and how I apply the Atomic Habits framework to my own life!

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Message me for 35% off your Thorne orders!

00:00- 00:17 Intro

00:18- 00:49 Atomic Habits & Women’s Health

00:50- 02:13 Personal Stories and Real-Life Examples

02:14- 03:08 Introduction to Atomic Habits

03:09- 07:29 Steps to Forming a Habit

07:30- 09:48 Steps to Breaking a Habit

09:49- 12:30 Additional Tips and Conclusion

12:31- 13:22 Thorne

Mentioned in this episode:

Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652

71:: Your dopamine system through the lens of The Summer I Turned Pretty (Is your dopamine system Team Conrad or Team Jeremiah?)

Mon, 18 Aug 2025 00:00:00 -0500

Dopamine System Deep Science-Dive Podcast episode 6

The 20-Something's Guide to Your Dopamine System

Wellness girl chat with us this week as we talk all things dopamine, motivation, and reward through the eyes of The Summer I Turned Pretty! Is your dopamine system more Team Conrad or Team Jeremiah? If you want to dive into neuroscience more in a fun way, check out this episode! (Especially if you’re obsessed with The Summer I Turned Pretty like I am!) This was definitely a fun episode to record and helps to continue our summer of wellness-y fun!

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Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

00:00- 00:17 Intro

00:18- 02:03 Your dopamine system and The Summer I Turned Pretty

02:04- 06:01 The Dopamine System Explained

05:15- 05:50 Stakt Mat

06:02- 10:42 Conrad's Dopamine Journey

10:43- 12:06 Jeremiah's Dopamine Pursuit

12:07- 16:21 Practical Tips for Hacking Your Dopamine System

16:22- 18:10 Is your dopamine system Team Conrad or Team Jeremiah?

Mentioned in this episode:

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

70:: I haven't worked out in 3 WEEKS?! (The shocking revelations I've learned as a Dr. of Physical Therapy)

Mon, 11 Aug 2025 00:00:00 -0500

I didn't work out for 3 weeks. Let's wellness girl chat about why, what I learned, what I didn't like about it, and some of the shocking revelations I had (my heart actually got healthier?!). We also chat exciting updates and new ways to join the community!

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The menstrual cycle episodes

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00:00- 00:17 Intro

00:18- 01:44 Introduction and Overview

01:45- 03:05 Background and Podcast Journey

03:06- 04:55 Investment Property Adventure

04:56- 07:44 Switch to Substack and New Content

07:45- 08:36 Thorne

08:37- 11:22 Impact of Not Exercising

11:23- 15:02 Cardiovascular Insights

15:03- 17:31 Physical and Nutritional Changes

17:32- 18:16 Conclusion and Takeaways

Mentioned in this episode:

69:: hard health & wellness truths I'd tell you if I wasn't afraid to hurt your feelings

Mon, 04 Aug 2025 00:00:00 -0500

Wellness girl chat with us as we talk about the hard truths about your health & wellness that I’d tell you if I wasn’t afraid of hurting your feelings… even though I kind of am! We chat discomfort, discipline, red light, saunas, cold plunges, and what I’ve seen as a practitioner in the health & wellness space. We chat about things I wish I could tell my patients (as a Board-Certified Dr. of PT) that would help their rehab journeys! Listen in!

Links::

The #1 predictor of creating a happy & healthy life:

Dr. Dixie Stanforth Episode

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00:00- 00:17 Intro

00:18- 01:49 Introduction and Episode Overview

01:50- 02:53 The Impact of Early Habits on Later Health

02:54- 06:02 The Importance of Discipline and Discomfort

06:03- 06:38 Stakt mat

06:39- 08:23 Avoiding Extremes in Health Trends

08:24- 09:54 The Basics Over Biohacking

09:55- 12:36 Exercise as Preventative Medicine

12:37- 14:32 Conclusion and Future Plans

Mentioned in this episode:

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

68:: creating your own summer, luxury wellness retreat! (& the intersection of luxury & health!)

Mon, 28 Jul 2025 00:00:00 -0500

Wellness girl chat with us as we chat the intersection of luxury & wellness! We cover how luxury brands are easing their way into the health & wellness space and how you can create your own luxury wellness retreat at home!

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00:00– 00:17 Intro

00:18– 00:39 Introduction to Luxury Wellness

00:40– 01:23 Exploring Luxury Wellness Trends

01:24– 01:34 Creating Your Own Luxury Wellness Retreat

01:35– 03:32 Anthropological Insights on Wellness

03:33– 04:11 Luxury Wellness Retreats: A Closer Look

04:12– 08:09 DIY Luxury Wellness Weekend

08:10– 10:29 Elevating Your Wellness Routine

10:30– 12:39 Luxury Gym Memberships and Equipment

12:40– 13:16 Conclusion and Final Thoughts

13:17- 14:08 Thorne

Mentioned in this episode:

67:: getting vulnerable about my own mental health journey & faith

Mon, 21 Jul 2025 00:00:00 -0500

Wellness girl chat with us this week as we chat about mental health. I get a little vulnerable on my own mental health journey over the last 3 years while also diving deeper into my faith. We also chat tips and tricks that I’ve learned to help with my own anxiety, need for control, and mental health. If you’ve ever struggled with your own mental health or have loved ones who have struggled, then this episode is for you!

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00:00– 00:17 Intro

00:18– 00:45 Getting Vulnerable about Mental Health

00:46– 02:19 Personal Mental Health Journey

02:20– 03:51 Faith and Mental Health

03:52– 11:28 Struggles and Realizations

11:29– 12:03 Stakt Mat

12:04– 14:30 Seeking Professional Help

14:31– 19:26 Daily Practices for Mental Health

19:27– 23:46 Current Challenges and Reflections

23:47– 25:23 Conclusion and Sharing your own tips & tricks!

Mentioned in this episode:

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

66:: butter as a longevity tool!? (& more health & wellness trends to keep a pulse on!)

Mon, 14 Jul 2025 00:00:00 -0500

Wellness girl chat with us as we chat health & wellness trends of the summer! There is a time to pay attention to trends and a time to brush them to the side. In this episode, we chat how to embrace the trends and check them with what we know about our bodies so we can stay ahead of the curve! We chat butter as a longevity compound, "soft girl era", the shift away from biohacking, and more. Listen in with us!

The butter article :) :: https://pmc.ncbi.nlm.nih.gov/articles/PMC10649853/

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

loving the pod? click the follow button, & we'd love if you could leave a review!

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00:00– 00:17 Intro

00:18– 02:05 Introduction to Wellness Trends

02:06– 04:44 The Rise of Dairy for Longevity

04:45– 06:22 Shifting Focus: Basics Over Biohacking

06:23– 08:25 The Controversy of 'Skinnytok'

08:26– 10:52 Embracing Flexibility in Health and Wellness

10:53– 11:33 Conclusion and Final Thoughts

11:34– 12:25 Thorne

Mentioned in this episode:

65:: health & wellness products that are actually worth it (& de-influencing you on ones that are not!)

Mon, 07 Jul 2025 00:00:00 -0500

This week we wellness girl chat about products that have withstood the test of time...both my recommendations and recommendations from you guys! We also chat "de-influencing", more specifically, what products I wouldn't buy again should I start my health and wellness space and home gym over again. Listen in, and we'd love to know what some of your health and wellness non-negotiables are, too! The best recs come from friends!

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00:00– 00:17 Intro

00:18– 00:58 Introduction to Health and Wellness Trends

00:59– 01:24 Host Introduction and Episode Overview

01:25– 02:35 Community Recommendations and Personal Favorites

02:36– 08:17 Top Health and Wellness Products

08:18– 09:48 Listener Favorites and Additional Recommendations

09:49– 12:22 Products to Avoid... De-Influencing you!

12:23– 12:58 Stakt mat

Mentioned in this episode:

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

64:: the coolest things you should know about your body (& definitely bring up at dinner parties!)

Mon, 30 Jun 2025 00:00:00 -0500

Wellness girl chat with us as we talk about some of the coolest processes within our bodies! These are some of the things that make learning about the body, working with the human body, and better understanding your own body so much more fun! We chat tight hamstrings and hip flexors, your menstrual cycle, and why you might not feel your phone in your back pocket when you sit on it! It truly is so cool how the human body works, so join us as we learn a bit more of the quirky things built into our bodies!

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

Chapters:

00:00– 00:17 Intro

00:18– 01:29 Introduction to Wellness Girl Chat

01:30– 03:16 Understanding Reciprocal Inhibition

03:17– 07:48 Exploring Reflexes and Their Mechanisms

07:49– 10:53 Pressure Sensing and Two-Point Discrimination

10:54– 13:04 The Luteal Phase and Body Protection

13:05– 13:58 Conclusion and Final Thoughts

13:59– 14:50 Thorne

Mentioned in this episode:

63:: The science behind fasting as women (& why it is different than men!)

Mon, 23 Jun 2025 00:00:00 -0500

Wellness girl chat with us as we chat about the science behind fasting as women! We pull from the research regarding why women handle fasting differently than men and why fasting may not do what you think it is doing. Listen in to this episode, especially if you want to learn how fasting impacts your body composition, fatigue, energy levels, muscle building, hormonal balance, and much more!

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

49:: Female-Specific Fueling, Training & Performance:: https://wellness-big-sis-the-pod.captivate.fm/episode/49-female-specific-fueling-training-performance-with-dr-katie-hirsch-fasting-creatine-the-menstrual-cycle-more

50:: break it down for the baddies:: Dr. Katie Hirsch::

https://wellness-big-sis-the-pod.captivate.fm/episode/50-break-it-down-for-the-baddies-female-specific-nutrition-training-performance-with-dr-katie-hirsch/

51:: Mel Sulaver talks nutrition in our 20s and 30s

https://wellness-big-sis-the-pod.captivate.fm/episode/51-mel-sulaver-rd-sports-nutritionist-talks-nutrition-in-our-20s-30s-as-women-part-i/

52:: Break it down for the baddies:: Mel Sulaver

https://wellness-big-sis-the-pod.captivate.fm/episode/52-break-it-down-for-the-baddies-mel-sulaver-rd-chats-nutrition-in-our-20s-30s/

Cortisol Series::

Part I:: (get to know cortisol)

https://wellness-big-sis-the-pod.captivate.fm/episode/31-all-about-cortisol-lets-get-to-know-the-misunderstood-mean-girl-hormone

Part II:: (tips & tricks to balance your cortisol)

https://wellness-big-sis-the-pod.captivate.fm/episode/32-tips-tricks-for-how-to-balance-your-cortisol

Part III:: (from chaos to calm)

https://wellness-big-sis-the-pod.captivate.fm/episode/33-from-chaos-to-calm-3-ways-to-handle-high-stress-situations

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

00:00- 00:17 Intro

00:18- 01:57 Introduction to Fasting for Women

01:58- 06:34 The Science Behind Fasting and Hormonal Balance

06:35- 09:48 Metabolic Differences Between Men and Women

09:49- 11:08 Fasting and Cortisol Levels

11:09- 12:21 Recent Research and Intuitive Fasting (Part 1)

12:22- 13:13 Thorne Supplements

13:14- 15:42 Recent Research and Intuitive Fasting (Part 2)

15:43- 18:11 Practical Tips for Women Who Fast

18:12- 20:30 Conclusion and Personal Reflections

Mentioned in this episode:

62:: Dr. Felice Chan, a Traditional Chinese Medicine Doctor, talks hormonal balance, anxiety, gut health, and skincare from a TCM perspective

Mon, 16 Jun 2025 00:00:00 -0500

Experience a holistic journey into women’s health through the lens of Traditional Chinese Medicine (TCM) with special guest Dr. Felice Chan. This episode dives deep into how TCM addresses common women’s health issues-including PCOS, hormonal imbalances, gut health, stress, and anxiety using time-tested therapies like acupuncture, herbal medicine, and lifestyle changes.

Why Listen?

Gain expert insights on managing PCOS, irregular periods and gut issues with TCM’s holistic therapies.
Learn stress and anxiety management techniques rooted in TCM, including acupuncture, herbal remedies, and lifestyle shifts
Discover practical, natural strategies for hormonal balance, fertility, digestive health, and emotional well-being.

Dr. Felice Insta: https://www.instagram.com/drfelicechan/

Dr. Felice Tiktok: https://www.tiktok.com/discover/dr-felice-chan

Dr. Felice Youtube: https://www.instagram.com/drfelicechan/

Dr. Felice Clinic in LA: https://www.feliceacupuncture.com/

Moonbow_skin website: https://moonbowskin.com/?srsltid=AfmBOopq2ia_QOV9YY6SzxxCX946b3HQNqUcpPfjnDDLskj17RL0oCdu

June Newsletter: https://open.substack.com/pub/drkelsyvickdpt/p/june-2025-magazine?r=4qy6zs&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

00:00- 01:56 Introduction and Special Guest Announcement

01:57- 04:19 Introduction to Traditional Chinese Medicine

04:20- 05:03 Understanding Acupuncture and Its Benefits

05:04- 07:21 Exploring Essence and Vital Substances

07:22- 10:09 Managing Stress and Hormonal Imbalances

10:10- 13:23 Traditional Chinese Medicine for Anxiety

13:24- 14:26 Gut Health and Digestive Tips

14:27- 20:47 Cold Plunge vs. Sauna: TCM Perspective

20:48- 29:46 Skincare and Traditional Chinese Medicine

29:47- 34:12 Daily TCM Practices and Routines

34:13- 36:39 Conclusion and Final Thoughts

61:: the mental & physical signs of exercise burnout (& how to get out of an exercise funk!)

Mon, 09 Jun 2025 00:00:00 -0500

Wellness girl chat with us about how to know whether or not your exercise routine is not serving you mentally or physically and when you might need just a sisterly kick in the butt to get your discipline back into gear! We chat signs and symptoms of mental and physical burnout with your current routine, how your menstrual cycle plays a role, and ways to get out of that exercise funk. Check it out!

June Newsletter

Rep Range Cheat Sheet for Muscular & Cardiovascular Health

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

00:00 - 00:42 Introduction and Episode Overview

00:43 - 01:42 Upcoming Episode Teaser

01:43 - 02:45 Switching Up Your Exercise Routine

02:46 - 04:28 Consistency vs. Variety in Workouts

04:29 - 05:23 Identifying When to Change Your Routine

05:24 - 08:51 Psychological and Physical Factors

08:52 - 09:26 [Stakt Mat]

09:27 - 13:03 Practical Tips for Switching Up Your Routine

13:04 - 15:46 Maintaining Motivation and Discipline

15:47 - 16:23 Conclusion and Next Week's Preview

Mentioned in this episode:

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

60:: health & wellness propaganda I will absolutely NOT be falling for (& neither should you!)

Mon, 02 Jun 2025 00:00:00 -0500

Wellness girl chat with us about health & wellness propaganda you should absolutely NOT be falling for. We chat the big protein push, “manifesting fertility”, creatine, greens powders, pilates, and more! Listen in as we take it back to some of our more lighthearted wellness girl chats!

Links::

Creatine For Health

Creatine for Mama & Baby with Dr. Stacey Ellery (Mamapalooza Episode)

49:: female-specific fueling, training, and performance with Dr. Katie Hirsch

Cortisol Series::

31:: all about cortisol, the misunderstood "mean girl" hormone

32:: tips & tricks to balance your cortisol

33: from chaos to calm

Inflammation series::

35:: all about inflammation & why its necessary for our bodies

36:: inflammation's role in muscle building, acne, and gut health

38:: how inflammation impacts your menstrual cycle

39:: full body inflammation

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

00:00 – 00:17 Into

00:18 – 00:42 Introduction to Health and Wellness Propaganda

00:43 – 01:31 Recap of MamaPalooza Podcast Festival

01:32 – 03:17 Upcoming Episodes and Special Guests

03:18 – 04:00 Health and Wellness Propaganda: What Not to Fall For

04:01 – 04:37 The Protein Push: Why It's Not the Only Macro

04:38 – 06:49 Intermittent Fasting for Women: The Real Deal

06:50 – 08:37 Aesthetic Goals: Why They Shouldn't Be Demonized

08:38 – 09:28 Thorne

09:29 – 11:14 Manifesting Fertility: The Controversy

11:15 – 13:06 Variety in Workouts: Why It's Essential

13:07 – 15:02 Creatine Marketing: Separating Fact from Fiction

15:03 – 19:06 Greens Powders and Supplements: Buyer Beware

19:07 – 19:51 Cycle Syncing: The Misconceptions

19:52 – 20:34 Inflammation and Cortisol: The Good Side

20:35 – 23:56 Conclusion and Future Plans

Mentioned in this episode:

Mamapalooza:: Top Moments! Creatine, sex, male fertility, & more!

Thu, 29 May 2025 00:00:00 -0500

Wellness girl chat with us as we take a trip down memory lane, reflecting on some of the most impactful and favorite moments from our expert interviews throughout this month. We've covered everything from exercise during different pregnancy stages, postpartum recovery, pelvic health, the effects of creatine on pregnancy, breastfeeding tips, to male fertility! Get ready for insightful takeaways from Coach Jess and Coach Sadie on maintaining mental sanity and body positivity during pregnancy, Dr. Emily’s deep dive into pelvic floor health and sex, and Dr. Stacey's groundbreaking research on creatine's potential role in improving birth outcomes. Plus, Sunayana’s practical breastfeeding tips and the research-backed, eye-opening stats on male fertility. This episode is jam-packed with valuable insights and empowering knowledge. So grab your favorite latte, get comfy, and let's celebrate all the incredible info shared in our Mama Palooza journey. Don't miss out, because science and wellness go hand in hand! 🌿🍼💪

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

00:00 – 00:17 Podcast Intro Music & Welcome

00:17 – 00:48 Introduction to Mama Palooza Podcast Festival Finale

00:48 – 01:51 Highlighting Expert Interviews and Key Moments

01:51 – 03:06 Interview with Coach Jess and Coach Sadie: Mental Sanity During Pregnancy

03:06 – 05:28 Body Image and Physical Changes During Pregnancy

05:28 – 08:07 Debunking Postpartum Fitness Myths with Coach Sadie

08:07 – 09:47 Postpartum Confidence: Mind, Body, and Spirit

09:47 – 14:45 Sexual Health and Pelvic Floor with Dr. Emily

14:45 – 14:56 Diaphragmatic Breathing Techniques

14:56 – 15:27 Pelvic Floor Soft Tissue Mobilization

15:27 – 15:45 Using a Pelvic Wand for Relaxation (part 1)

15:45 – 16:20 Stakt Mat

16:20 – 16:37 Using a Pelvic Wand for Relaxation (part 2)

16:37 – 18:46 Creatine's Role in Female Reproductive Health

18:46 – 23:29 Creatine and Birth Outcomes

23:29 – 31:02 Creatine Supplementation During Pregnancy (part 1)

31:02 – 31:53 Thorne

31:53 – 32:10 Creatine Supplementation During Pregnancy (part 2)

32:10 – 36:35 Breastfeeding Tips and Myths

36:35 – 40:53 Male Fertility and Health Factors

40:53 – End Conclusion and Future Podcast Plans

Mentioned in this episode:

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Mamapalooza:: What your man can do to help his fertility! (& how men's health affects your pregnancy!)

Mon, 26 May 2025 00:00:00 -0500

Wellness girl chat with us today as we shift the spotlight a bit today to discuss something super important and often overlooked—male fertility and its impact on your pregnancy journey 🤰👶. We dive deep into research showing how a man's health can affect pregnancy symptoms, your child's development, and even pregnancy complications like preeclampsia 🌟. Learn about the influence of paternal weight, lifestyle, and habits on fertility and pregnancy outcomes. Trust us, you’ll want to hear these crucial stats and actionable tips to help your partner enhance his fertility. Tune in for a fascinating discussion backed by science, because, after all, it takes two to tango! 🕺💃

Links:

Find your BMI:: https://www.texasheart.org/heart-health/know-your-numbers/?gad_source=1&gad_campaignid=15247426078&gbraid=0AAAAABMUZiePZ0826JnqtidCwy08HlGPg&gclid=CjwKCAjw24vBBhABEiwANFG7y13Rf1qwHygZPX8NAiaEXXt2n4jDWVLClefogNkmjzLPmCyWANFcwhoCM-wQAvD_BwE

Dr. Stacey's episode:: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-creatine-for-women-mama-and-baby-from-conception-to-postpartum-with-dr-stacey-ellery-phd

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1108774

https://pubmed.ncbi.nlm.nih.gov/35580859/

https://healthymale.org.au/health-article/obesity-overweight-can-impact-male-fertility

https://pmc.ncbi.nlm.nih.gov/articles/PMC3521747/

https://med.stanford.edu/news/all-news/2018/10/older-fathers-associated-with-increased-birth-risks.html

https://www.escardio.org/The-ESC/Press-Office/Press-releases/Fathers-to-be-smoking-could-harm-your-baby

https://pmc.ncbi.nlm.nih.gov/articles/PMC5892832/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6330890/

https://pmc.ncbi.nlm.nih.gov/articles/PMC8963983/

https://journals.physiology.org/doi/full/10.1152/physiolgenomics.00102.2018

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

00:00 – 00:17 Intro

00:18 – 00:37 Introduction to Men's Role in Pregnancy

00:38 – 01:21 Overview of Women's Health Podcast Festival

01:22 – 02:17 Importance of Male Fertility

02:18 – 02:52 Research on Male Fertility

02:53 – 04:25 Scary Facts and Disclaimer

04:06 – 04:57 Thorne

05:17 – 06:30 Paternal Weight and Fertility

06:31 – 09:39 Impact of Paternal Obesity

09:40 – 12:41 Other Paternal Factors

12:42 – 14:17 Basics of Male Fertility

14:18 – 17:36 Hormonal Impact of Obesity

17:37 – 20:39 Improving Sperm Quality

20:40 – 21:44 Conclusion and Final Thoughts

Mentioned in this episode:

Mamapalooza:: Breastfeeding Q&A with Board-Certified Lactation Consultant, Sunayana Weber, of It's More Than Milk

Thu, 22 May 2025 00:00:00 -0500

Welcome back to Wellness Big Sis:: the Pod! Due to popular demand from our previous episode, we’ve brought back Sunayana, an international board-certified lactation consultant and owner of It's More Than Milk, to answer more of your pressing questions on breastfeeding and milk production. From understanding when your milk supply will regulate, to the truth about 'pump and dump,' and how medications can affect your milk – we cover it all. Join us as we dive deep into the science and nuances of feeding your little one, backed by trusted, evidence-based resources. Make sure to check out the links below for more information!

It's More Than Milk Instagram

Work with It's More Than Milk

LactMED: https://www.ncbi.nlm.nih.gov/books/NBK501922/

e-Lactancia: https://www.e-lactancia.org/

Infant Risk Center: https://infantrisk.com/

Wonderweeks: https://thewonderweeks.com/ (mentioned in part I)

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

00:00- 00:44 Introduction and Guest Welcome

00:45- 02:10 Understanding Milk Production

02:11- 05:10 Nutrient Density of Breast Milk

05:11- 11:09 Alcohol, Medications, and Breastfeeding

11:10- 15:17 Recognizing a Good Latch

15:18- 18:46 Feeding Schedules and Night Feeds

18:47- 19:23 Conclusion and Resources

Mentioned in this episode:

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Mamapalooza:: Breastfeeding 101 with International Board Certified Lactation Consultant, Sunayana Weber, of It's More Than Milk

Mon, 19 May 2025 00:00:00 -0500

Wellness girl chat with us as we dive deep into the world of breastfeeding and lactation with International Board Certified Lactation Consultant and mom of two, Sunayana Weber. We're talking about common breastfeeding challenges, from perceived low milk supply to the comparison traps on social media. Sunayana shares super helpful tips on how to set realistic lactation goals, navigate the world of breast pumps and formula, and support new moms holistically. This is a must-watch whether you're a new mom, a veteran mom, or a supportive partner. Grab your coffee and join our girl chat! ☕👩‍👧‍👦💪

Work with It's More Than Milk: https://www.itsmorethanmilk.com/

Follow It's More Than Milk on Instagram: https://www.instagram.com/itsmorethanmilk/

LactMED: https://www.ncbi.nlm.nih.gov/books/NBK501922/

e-Lactancia: https://www.e-lactancia.org/

Infant Risk Center: https://infantrisk.com/

WonderWeeks: https://thewonderweeks.com/

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

00:00 - 01:33 Introduction and Guest Welcome

01:34 - 01:43 Common Breastfeeding Challenges

01:44 - 06:42 Understanding Milk Supply

06:43 - 08:42 Physical Changes During Pregnancy

08:43 - 15:53 Feeding Options Beyond Breastfeeding

15:54 - 18:33 Choosing the Right Breast Pump

18:34 - 19:51 Formula Feeding Considerations

19:52 - 21:15 Holistic Support for New Parents

21:16 - 21:38 Guiding Breastfeeding Choices

21:39 - 21:47 Common Breastfeeding Challenges

21:48 - 23:32 Fueling for Breastfeeding

23:33 - 24:54 Understanding Milk Supply

24:55 - 26:00 Effective Breastfeeding Techniques

26:01 - 27:29 Lactation Supplements: Do They Work?

27:30 - 31:01 Feeding Logistics and Pumping Tips

31:02 - 34:45 Handling Distracted Babies

34:46 - 39:27 Supporting the Breastfeeding Journey

39:28 - 40:04 Conclusion and Resources

Mentioned in this episode:

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Mamapalooza:: Debunking Pregnancy & Postpartum Fitness Myths LIVE

Thu, 15 May 2025 00:00:00 -0500

Wellness girl chat with us for a special live episode recorded during a Mother’s Day workout event! We celebrate fitness, motherhood, and community. Listen in as Dr. Kelsy, along with pregnancy and postpartum coaches Jess and Sadie, and Dr. Janae, an Austin-based chiropractor, discuss and debunk common myths and misconceptions about pregnancy and postpartum fitness and rehab. We chat about the realities of the postpartum journey, the importance of proper care, and the dangers of blanket advice like 'listen to your body.' Whether you're a mom-to-be, a new mom, or just curious, this episode is packed with valuable insights and real talk on women's health. Happy early Mother's Day! 🌸💕

Podcast Episode with Coach Jess and Coach Sadie on exercising during pregnancy and postpartum

Coach Jess article on the myth of "Listening to your body"

Coach Jess Instagram

Coach Sadie Instagram

Dr. Janae Instagram

Book with Dr. Janae

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

00:00–00:39 Introduction and Event Overview

00:39–01:59 Meet the Hosts and Guests

01:59–03:15 Mother's Day Podcast Festival

03:15–03:45 Debunking Pregnancy and Postpartum Myths

03:45–09:20 Coach Jess's Pet Peeves and Myths

09:20–12:33 Coach Sadie's Insights on Postpartum Fitness

12:33–15:21 Dr. Janae’s Chiropractic Perspective

15:56–20:14 The Six-Week Postpartum Myth

20:14–21:01 Conclusion and Resources

Mentioned in this episode:

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Mamapalooza:: Creatine for women (mama AND baby!) from conception to postpartum with Dr. Stacey Ellery, PhD

Mon, 12 May 2025 00:00:00 -0500

Wellness girl chat with Dr. Stacey Ellery, a pregnancy physiologist from the Hudson Institute of Medical Research. 🤰 She shares her pioneering research on the impact of creatine during pregnancy and postpartum for both mothers and babies. 🍼 Learn how creatine supports energy production and the reproductive cycle, and explore its benefits for fetal development, labor, and postpartum recovery. This episode is a must-listen for women interested in the intersections of nutrition and reproductive health. 💪✨

Links::

https://www.hudson.org.au/researcher-profile/stacey-ellery/

https://creatineforhealth.com/

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

00:00–01:58 Meet Dr. Stacey Ellery (includes intro)

01:59–06:18 Understanding Creatine's Role in the Body

06:19–08:16 Creatine and Female Reproductive Health

08:17–12:19 Creatine's Impact on Pregnancy and Postpartum

12:20–13:24 Creatine Supplementation: Benefits and Safety (Part 1)

13:25–14:15 Thorne Supplementation

14:16–24:23 Creatine Supplementation: Benefits and Safety (Part 2)

24:24–24:59 Understanding Creatine Safety During Pregnancy

25:00–27:05 Creatine's Potential Benefits for Women

27:06–29:34 Challenges in Pregnancy Research

29:35–32:22 Creatine Supplementation During Labor and Delivery

32:23–34:22 Creatine Levels and Pregnancy Trimesters

34:23–38:59 Creatine's Role in Early Pregnancy and Infertility

39:00–39:34 Stakt mat

39:35–43:06 Creatine in Postpartum and Infant Development

43:07–47:15 Personal Experiences with Creatine During Pregnancy

47:16–50:42 Final Thoughts and Resources

Mentioned in this episode:

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Mamapalooza:: exercising during pregnancy & postpartum with Coach Sadie & Coach Jess, certified pregnancy & postpartum coaches

Thu, 08 May 2025 00:00:00 -0500

Wellness girl chat with us about all things exercise and training during pregnancy & postpartum! Today we are joined by Coach Jess, a NICU nurse, CF-L1 certified, and pregnancy & postpartum certified coach, and Coach Sadie, a CF-L2 and pregnancy & postpartum certified coach. They are the masterminds behind the Rebuild program here in Austin, TX, taking pregnant and postpartum women confidently through their exercise and training. We chat myths in pregnancy, how to modify exercise as your body is changing, the top things they look for during exercise in each trimester, mindset shifts as your body changes during pregnancy & postpartum, encouragement during the postpartum phase, and how to feel the best and strongest in your body when exercising during pregnancy and postpartum. This episode is wonderful for moms-to-be, new moms, and veteran moms alike! Check it out!

Rebuild Program Website:: https://www.crossfitrenew.com/programs/rebuild

Coach Sadie Instagram:: https://www.instagram.com/coachsadie/

Coach Jess Instagram:: https://www.instagram.com/coachjessicagene/

Websites to find certified pregnancy & postpartum coaches & trainers::

Brianna Battles P&PA:: https://thepregnantandpostpartumathlete.com/professional-network/

Sarah Duvall PCES:: https://www.coreexercisesolutions.com/pces-directory/

ICE Physio:: https://ptonice.com/find-a-clinician/

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

loving the pod? click the follow button, & we'd love if you could leave a review!

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00:00- 01:58 meet Sadie & Jess

01:59- 05:39 where does a pregnancy and postpartum coach fit into the team

05:40- 13:21 coach jess & coach sadie’s pregnancy & postpartum journeys

13:22- 18:06 exercising during 1st and 2nd trimesters of pregnancy

18:07- 24:52 exercising during the 3rd trimester of pregnancy

24:53- 30:59 how to work through pregnancy body image thoughts

31:00- 39:27 exercising postpartum

39:28- 41:50 how to find a pregnancy & postpartum coach

41:51- 43:25 giving flowers

Mentioned in this episode:

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Mamapalooza:: sex, pregnancy, labor, delivery, & girly topics we are too afraid to talk about with Dr. Emily Tran, PT, DPT

Mon, 05 May 2025 00:00:00 -0500

Wellness girl chat with Dr. Emily Tran, PT, DPT, pelvic health specialist, and trained doula as we chat about topics that we are too afraid to ask about! We cover sex, foreplay, pain with sex, how to improve your pelvic floor function for improved sexual function, pregnancy, labor & delivery, how your birth partner can help during labor & delivery, postpartum, and so much more! This episode is filled with giggles and tangible takeaways for all the things we might have questions on but are too afraid to ask about!

Dr. Emily Instagram:: https://www.instagram.com/dr.emilythepelvicpt/

Book with Dr. Emily:: https://www.eastsidemovement.com/contact-us

Eastside Movement Company Instagram:: https://www.instagram.com/eastsidemovementco/

Genesis Instagram:: https://www.instagram.com/genesisptwellness/

Dr. Ally Instagram:: https://www.instagram.com/prettypelvis.dpt/

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

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00:00- 01:08 meet dr. emily!!

01:09- 05:46 what is healthy and normal when it comes to sex

05:47- 08:26 how a healthy pelvic floor improves our sex lives

08:27- 12:24 kegels are not always the answer!

12:25- 18:56 how to feel more confident and comfortable with sex

18:57- 22:48 sex during pregnancy

22:49- 28:10 women who are trying to conceive (TTC)

28:11- 32:54 what are the important pillars in 1st, 2nd, & 3rd trimesters

32:55- 40:19 what to focus on immediately postpartum

40:55- 45:09 the role of a doula in your pregnancy, labor/delivery, & postpartum journey

45:10- 50:41 how a partner can support during labor & delivery

50:42- 53:18 nothing is TMI! we hope you feel empowered

Mentioned in this episode:

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Mamapalooza Virtual Podcast Festival Kickoff!!

Thu, 01 May 2025 00:00:00 -0500

Introducing Mama Palooza: A Virtual Podcast Festival on Women's Health

In this episode, we introduce Mama Palooza, an exciting virtual podcast festival focusing on women's health. Over the month of May, we will bring together experts in pregnancy, postpartum, sexual health, and more to share invaluable knowledge through interviews. Learn from specialists like doulas, pelvic health experts, and nutritionists to better understand various aspects of women's health. This festival aims to educate new moms, veteran moms, aspiring moms, and anyone looking to support their loved ones. Don't miss out on this fun way to learn more about your body!

link for mamapalooza podcast festival ticket!

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

00:00- 00:28 Introduction to Mama Palooza

00:29- 01:19 The Birth of Mama Palooza: Inspiration and Vision

01:20- 03:15 Focus on Women's Health: Pregnancy and Postpartum

03:16- 04:37 Mama Palooza: A Festival for All Women

04:38- 05:20 Meet the Experts: Speakers and Topics

05:21- 07:11 Addressing Key Questions: Pregnancy, Postpartum, and Beyond

Mentioned in this episode:

59:: breakdown for the baddies:: what exercise is right for my body & how can I be more disciplined in my healthy routines?

Mon, 28 Apr 2025 00:00:00 -0500

Let's break it down for the wellness baddies as we chat what exercise is right for our bodies and how to build the motivation and consistency to be more disciplined in our healthy routines. In this episode, we cover atomic habits, how to find the exercise that will help you reach your goals and be the "right" exercise for your body, the need to remove judgement from other girl's form of movement, and so much more! Join us & let us know what you think!

Dr. Dixie Episode

Rep Ranges Episode

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00:00- 00:33 Introduction to Wellness Big Sis the Pod

00:34- 01:18 Guest Spotlight: Dr. Dixie Stanforth

01:19- 02:20 Understanding Exercise Choices

02:21- 03:23 The Importance of Enjoyment in Exercise

03:24- 05:33 Experimentation and Personalization

05:34- 11:37 The Role of Variety in Workouts

11:38- 13:15 Balancing Enjoyment and Discipline

13:16- 17:32 Building Consistency and Identity

17:33- 21:25 Final Thoughts and Upcoming Episodes

hotter & smarter in 5:: rep range cheat sheet for muscular and cardiovascular health

Thu, 24 Apr 2025 00:00:00 -0500

Join us as we get hotter & smarter learning about how to exercise in the best way for our bodies! We chat specific rep ranges for our muscles & heart health!

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00:00 - 01:03 Introduction to the Ultimate Fitness Cheat Sheet

01:04 - 01:13 Understanding Muscular Fitness

01:14 - 01:27 Training for Muscular Strength

01:28 - 01:54 Building Muscular Endurance

01:55 - 02:08 Enhancing Muscular Power

02:09 - 02:17 Achieving Muscular Hypertrophy

02:18 - 02:54 Cardiovascular Training Systems

02:55 - 03:13 Anaerobic Training: ATP-PC System

03:14 - 03:39 Anaerobic Training: Glycolytic System

03:40 - 04:36 Aerobic Training System

04:37 - 05:16 Practical Applications and Conclusion

58:: break it down for the baddies:: body composition, fat loss, & muscle building

Mon, 21 Apr 2025 00:00:00 -0500

Let’s break it down for the baddies as we chat about body composition, toning, muscle building, fat loss, bone mineral density, and all the confusion surrounding our bodies as women! This episode goes with episode 56 with Phil Stanforth, a Fellow of the American College of Sports Medicine. loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

00:00 - 01:55 Introduction to Body Composition

01:56 - 02:52 Understanding Body Composition Metrics

02:53 - 06:40 Muscle Building and Maintenance

06:41 - 08:34 Bone Health and Density

08:35 - 11:51 Fat Mass: Types and Concerns

11:52 - 15:05 Cellular Level Fat Loss and Fat Gain

15:06 - 15:37 Conclusion and Final Thoughts

hotter & smarter in 5:: the benefits of nasal breathing

Thu, 17 Apr 2025 00:00:00 -0500

Join us as we get hotter & smarter learning about the benefits of mouth taping! Mouth taping is trending right now, but what does it actually help? In this episode, we discuss the physiological and neurological benefits of nasal breathing compared to mouth breathing, especially as it relates to our posture, focus, reaction time, sleep, and pelvic floor health. Listen in to learn all things nasal breathing!

https://www.thoracrespract.org/pdf/68ab204c-182b-49da-b227-bc7efe058632/articles/ThoracResPract.2024.24061/2024-0061.pdf

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00:00 - 00:24 Introduction to Nasal vs. Oral Breathing

00:25 - 01:12 Snatched Jawline and Breathing

01:13 - 01:48 Health Implications of Mouth Breathing

01:49 - 02:11 Categories of Nasal Breathing Benefits

02:12 - 02:23 Nasal Breathing and Sleep

02:24 - 04:02 Brain Benefits of Nasal Breathing

04:03 - 04:30 Respiratory and Postural Effects

04:31 - 07:13 Posture and Pelvic Floor Health

07:14 - 07:21 Conclusion: Benefits of Nasal Breathing

57:: Dr. Dixie Stanforth talks staying motivated, exercising as women, and how to overcome challenges

Mon, 14 Apr 2025 00:00:00 -0500

Wellness girl chat with Dr. Dixie Stanforth, a fellow of the American College of Sports Medicine & one of the top voices in the field of kinesiology & health education. We chat about atomic habits and how small changes & shifting the language we use to talk about ourselves and our routines can help us stay motivated towards our goals. We talk about exercise as women and what the right exercises are for women throughout the lifespan. We also talk about consistently challenging our brains and bodies with new movement patterns and doing hard things! This episode is filled with learning about our bodies, movement, and motivation! Listen in and let me know what you think!

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atomic habits

Dr. Dixie's resource

00:00- 04:49 meet dr. dixie stanforth!!

04:50- 13:19 how does exercise help us as women

13:20- 25:16 what exercise is right for my body

25:17- 38:25 shifts in exercise for women as we age

38:26- 45:54 a growth mindset! how to approach new movement patterns

45:55- 56:03 how to be more consistent and motivated with workouts and nutrition

56:04- 01:06:16 how to make population level changes for health & wellness

01:06:17- 01:07:20 outro

hotter & smarter in 5:: why does alcohol raise my heart rate?

Thu, 10 Apr 2025 00:00:00 -0500

Join us as we get hotter & smarter learning about how alcohol affects our resting heart rate! Have you ever realized that your heart rate increases the night after a cocktail or glass of wine? I went on a journey in college cutting out alcohol because I hated thinking I was negatively affecting my cardiovascular system through alcohol. Why does alcohol increase my resting heart rate? Why does it matter?

We cover all of that and more in 5 minutes, so check it out!

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insta:: @dr.kelsyvickdpt & @elaa_wellness

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00:00- 00:40 the effect alcohol has on our heart

00:41- 01:49 what is our resting heart rate

01:50- 02:21 alcohol stimulates our sympathetic nervous system

02:22-03:22 alcohol vasoldilates our blood vessels

03:23- 03:31 alcohol is a diuretic

03:32- 03:40 alcohol impairs deep sleep

03:41- 05:13 the balance between alcohol and health

05:13- 05:21 outro

56:: challenging the phrases "toning" and "cardio for fat loss" with Phil Stanforth, FACSM (& the ins & outs of female body composition)

Mon, 07 Apr 2025 00:00:00 -0500

Wellness girl chat (& boy chat!) with us this week as we welcome Phil Stanforth to the pod! Phil is a Fellow of the American College of Sports Medicine and a retired professor and director at The University of Texas at Austin of almost 40 years. He is an expert in human exercise physiology & performance research, body composition testing throughout the lifespan, and kinesiology and health education. In this episode we talk...

:: the truth behind toning & cardio

:: what is body composition

:: the difference between men and women when it comes to body composition, training, and our ability to build muscle

:: the differences in fat mass, fat free mass, and the different types of fat mass and fat free mass

:: the importance of exercise

:: the genetic components that play a role in our body composition

:: energy systems and why cardio might not equal fat loss

:: his reflections over 40 years in the industry

This episode was so fun for me & so insightful, as it really helps to clear through some of the noise within the health & fitness space! Check it out!

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

00:00- 02:43 meet Phil Stanforth, a fellow of the American College of Sports Medicine

02:44- 08:47 body composition breakdown: fat mass vs. lean mass

08:48- 15:03 male vs. female and older vs. younger female for muscle mass and bone mineral density

15:04- 18:36 the genetic component of body composition

18:37- 23:44 if you don’t use it, you lose it

23:45- 34:34 the energy systems within our bodies, fat loss and calorie burn

34:35- 36:49 muscle and bone mineral density as we age

36:50- 47:13 exercise is medicine & should be fun!

47:14- 53:32 reflections over 40 years in the fitness industry… our bodies are a gift

hotter & smarter in 5:: fun facts about the luteal phase

Thu, 03 Apr 2025 00:00:00 -0500

Wellness girl chat with us as we get hotter & smarter and learn both some fun, and not-so-fun, facts about the luteal phase of our menstrual cycles! We chat about motivation, mindsets, recovery, creatine, and intrusive thoughts and why some of these things might be more prevalent during the luteal phase of our cycle. Listen in to quickly learn more and be the hottest and smartest person in the room chatting about menstrual cycles!

Menstrual Cycle Program Link

Dr. Katie's episode mentioned in the pod

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00:00-00:31 fun facts on the luteal phase

00:32- 00:50 the menstrual cycle program

00:51- 01:43 avoidance behavior shifts

01:44- 02:32 water retention & creatine in our luteal phase

02:33- 03:05 easier recall of traumatic events

03:06- 04:20 our body has seasons, too!

04:21- 04:27 luteal phase not-so-fun-facts!

55:: a menstrual cycle in my life! (workouts, fueling, recovery, sleep, & tips & tricks for how to structure your month around your menstrual cycle!)

Mon, 31 Mar 2025 00:00:00 -0500

Menstrual Cycle Program Sign-Up!

Wellness girl chat with us this week as we chat "a month in my life:: menstrual cycle style"! A new take on the day-in-my-life and week-in-my-life vlogs... join me as we chat all things sleep, workouts, fueling, training, outfits, supplementation, etc. throughout my menstrual cycle! This episode is structured to talk through alll the things I've implemented in my routine to help me work WITH my body, and to hopefully show you how truly simple it can be! Let me know how you go through a month working with YOUR body so I can get ideas, too!

Dr. Katie's Episode 49:: female specific nutrition, training, and performance

Menstrual Cycle Series::

19:: menstrual cycle 101 (for the girls!)

20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!)

21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle!

22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!)

38:: how inflammation impacts your menstrual cycle

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00:00- 05:50 a menstrual cycle in my life and general guidelines

05:51- 11:09 a period in my life

11:10- 13:47 a follicular phase in my life!

13:48- 14:42 an ovulatory phase in my life!

14:43- 19:45 a luteal phase in my life!

19:46- 22:14 overarching themes of tracking

hotter & smarter in 5:: follicular phase fun facts!

Thu, 27 Mar 2025 00:00:00 -0500

Menstrual Cycle Program Sign-Up

Wellness girl chat with us as we talk about fun facts about the follicular phase! (& my personal favorite phase). We chat glowy skin, risky behavior, and a few other fun, quick, facts...listen in!

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00:00- 00:48 follicular phase fun facts & the menstrual cycle program

00:49- 01:41 stable blood sugar levels & heart health

01:42- 02:00 glowy skin in your follicular phase

02:01- 03:01 more likely to take risks!

54:: why you SHOULDN'T be cycle syncing (& what to do instead!)

Mon, 24 Mar 2025 00:00:00 -0500

Menstrual Cycle Program Sign Up

Wellness girl chat with us this week about what cycle syncing is getting all wrong! We chat what is wrong about the cycle syncing movement and what you can do instead to truly work with your body, rather than against it! We talk the importance of tracking your individual cycle and benefits you can gain from truly learning your body from a deeper level! Listen in!

Menstrual Cycle Series::

19:: menstrual cycle 101 (for the girls!)

20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!)

21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle!

22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!)

38:: how inflammation impacts your menstrual cycle

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insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

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00:00- 02:13 the menstrual cycle program!!

02:14- 05:08 cycle syncing BS with movement

05:09- 06:14 the cycle syncing BS with nutrition

06:15- 07:06 cycle syncing can overcomplicate things

07:07- 08:59 how our menstrual cycle program is different

09:00- 10:41 the benefits of cycle syncing

10:42- 13:40 what can we change about cycle syncing

13:41- 14:15 free menstrual cycle resources!

hotter & smarter in 5:: fun facts about your period!

Thu, 20 Mar 2025 00:00:00 -0500

Menstrual Cycle Program Sign Up

Wellness girl chat with us as we get hotter & smarter in 5 minutes learning fun facts about our periods! We talk about how periods were once viewed as powerful, how injury risk might not be related to our periods, and the theories behind our periods syncing up with our girlfriends. Listen in as we quickly learn all about it!

Inflammation & Our Menstrual Cycle (episode 38)

Emma B LinkedIn Post

Sanza App

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00:00- 00:27 fun facts about your period

00:28- 00:48 the menstrual cycle program release

00:49- 01:35 our periods are powerful!

01:36- 03:56 do girls on their periods actually get injured more often?

03:57- 04:42 inflammation and our periods

04:43- 05:43 period syncing?

05:44- 06:02 hotter & smarter about our periods!

53:: our periods throughout history (women "inferior" to men?!, the history, marketing, & evolution of period care products!)

Mon, 17 Mar 2025 00:00:00 -0500

Menstrual Cycle Program Sign Up

Wellness girl chat with us this week about the history of how humanity has viewed the menstrual cycle! We talk about the “inferiority of women”, how women on their periods could “kill livestock”, and how our periods were once viewed as getting rid of the toxins that our spongier bodies just naturally accumulated. This episode is both sad and a little comical thinking of both how far, and how not-far, we’ve come from those viewpoints. We also chat feminine hygiene through the ages and how the marketing of products really hasn’t changed all that much. This episode was an interesting one to research, write, record, and edit, so join us as we learn a bit more about the history of the menstrual cycle!

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

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tiktok:: @dr.kelsyvickdpt

Menstrual Cycle Series::

19:: menstrual cycle 101 (for the girls!)

20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!)

21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle!

22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!)

Sanza App

Emily B LinkedIN

Resources::

Coleman, A. Why are we so uncomfortable? The confusing taboo in Ancient Rome and the Modern Era. The Claremont Colleges Library. Accessed March 12, 2025. https://pressbooks.claremont.edu/clas112pomonavalentine/chapter/why-are-we-so-uncomfortable-the-confusing-taboo-of-menstruation-in-ancient-rome-and-modern-america/#:~:text=Menstruation%20to%20Aristotle%20is%20not,significant%2C%20if%20any%2C%20backlash.

Weissman, A. Period pice: Menstruation’s Hidden History. History Colorado. Accessed March 12, 2025. https://www.historycolorado.org/story/2024/08/16/period-piece-menstruations-hidden-history

Bell, J. What was it like to get your period in Ancient Greece? A Q&A with historian Helen King. Clue. Accessed March 12, 2025. https://helloclue.com/articles/culture/what-was-it-like-to-get-your-period-in-ancient-greece

00:00- 04:00 the menstrual cycle program

04:01- 06:50 aristotle's viewpoints on our periods

06:51- 09:01 hippocrates' viewpoints on our periods

09:02- 11:15 Pliny the Elder's viewpoint on menstrual cycles

11:16- 11:45 overarching themes of ancient viewpoints of our menstrual cycles

11:46- 13:14 feminine hygiene products through the ages

13:15-17:55 marketing of period care products

17:56- 21:51 our periods are our power

hotter & smarter in 5 min:: it's our 1 year pod-iversary! (THANK YOU, failures, successes, & getting vulnerable about the future!)

Thu, 13 Mar 2025 00:00:00 -0500

It is our 1 year anniversary! Take the time to celebrate with us & share our fears, successes, hopes, dreams, and failures as we reflect over the last year and look forward to the next! We get a little vulnerable on my plans for wellness big sis:: the pod, so let me know what you think!

Favorite Episodes::

49:: female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!)

51:: 51:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!)

Menstrual Cycle Series::

19:: menstrual cycle 101 (for the girls!)

20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!)

21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle!

22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!)

Cortisol Series

31:: all about cortisol:: let's get to know the misunderstood "mean girl" hormone

32:: tips & tricks for how to balance your cortisol

33:: from chaos to calm:: 3 ways to handle high stress situations

Inflammation Series

35:: all about inflammation! & why inflammation is necessary for the body to heal

36:: inflammation's role in muscle building, acne, & gut health!! (inflammation series pt. II!)

38:: how inflammation impacts your menstrual cycle:: period cramps, symptoms & hormonal health

39:: full-body inflammation...let's talk about it! (the causes, the signs & symptoms, & how we can manage the balance of inflammation & anti-inflammation within our bodies!)

Spring Cleaning Series::

4:: spring cleaning:: body detox! part I (lymphatic system, lymphatic massage, & how to detox your body for free!)

5:: spring cleaning:: brain detox! spring cleaning part II (the little-known glymphatic system, sleep hygiene, & sleep checklist)

6:: spring cleaning:: dopamine detox! part III (our dopamine system & how to "spring clean" for our mental health!)

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00:00- 05:14 1 year celebration & background of wellness big sis:: the pod!

05:15- 06:37 celebrate your wins & share your dreams!

06:38- 10:04 growth areas over the last year!

10:05- 12:40 favorite episodes and series

12:41- 17:36 the future of wellness big sis:: the pod

17:37- 19:44 THANK YOU TO YOU GUYS!

52:: break it down for the baddies:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!)

Mon, 10 Mar 2025 00:00:00 -0500

Wellness girl chat with us this week as we break Mel Sulaver, RD’s episode down for the baddies! (Make sure you listen to episode 51 first!!) This series is like a podcast book club where we chat about the expert interview with our previous guest, in this case, Mel Sulaver. We chat nutrition as women in our 20s and 30s, the rule of thirds when building our plates, the importance of individualization and simplification when it comes to nutrition, training, and our menstrual cycles, body image and positive self talk, and so much more! We also chat about how I’ve implemented some of her recommendations into practice over the previous week. Take a listen!

TLDR::

Nutrition in our 20s & 30s as women
The importance of individualization
The menstrual cycle and learning your menstrual cycle
How to build your plate
The truth about body image
Unpacking and rebuilding negative thoughts surrounding your body image

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00:00- 02:59 breakdown for the wellness baddies with Mel Sulaver

03:00- 04:49 the rule of thirds for building our plates

04:50- 09:56 the individualized nature of nutrition, training, and the menstrual cycle

09:57- 13:07 body image girl chat & vulnerability

13:08- 14:57 the importance of language & “should” statements

14:58- 16:21 ask for what you need!

16:22- 20:16 Mel’s recommendations in practice

20:17- 21:44 thank you!!

hotter & smarter in 5:: taking back your power of choice

Thu, 06 Mar 2025 00:00:00 -0500

Let's get hotter & smarter in 5 (welllll 10 today...) as we chat about the challenge that helps me to reset and refocus my spending habits, consumerism, and materialism every year! I've done this challenge over the last 5 years and it is truly enlightening and freeing. It allows me to reset over the silent grasp that material items can sometimes have on me and take back my freedom to actually choose NOT to buy something. Check out this episode & let me know what you think!

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00:00- 03:14 the 40 day spending freeze challenge

03:15- 04:47 what is allowed during the spending freeze

04:48- 06:13 what I don't allow myself to buy during the spending freeze

06:14- 09:01 tips & tricks for your own spending freeze challenge

09:02- 10:22 create your own spending freeze challenge!

51:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!)

Mon, 03 Mar 2025 00:00:00 -0500

Wellness girl chat with us this week with Mel Sulaver, registered dietician & sports nutritionist! Mel is an expert when it comes to helping women balance their fueling, training, and life circumstances throughout the various phases of our lives. In part I, we cover nutrition as women in our 20s and 30s, the BS of “cycle syncing”, how to build our plates to ensure appropriate fueling, nutrition changes throughout our training, & her recommendations when it comes to supplements, vitamins, and nutrients we should prioritize. We also chat about one of the topics that consumed my mind as a 20-something: body dysmorphia and the various body image & fueling challenges that can oftentimes consume us in our 20s. This episode is jam-packed with tangible takeaways!

TLDR::

:: nutrition in our 20s and 30s

:: cycle syncing and what that really means to an expert

:: supplement & vitamin checklist in our 20s and 30s

:: body image chit chat & how we can work to overcome those pathways

:: how to speak to our future kiddos and younger girls & boys about nutrition

:: how to build our plates

:: the natural shifts that should happen in our fueling

:: contributors to our overall nutrition & how our body feels throughout life

Resources::

Nutrition by Mel website

Mel's instagram

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00:00- 07:48 meet mel! & her deeper why

07:49- 14:16 the BS of cycle syncing & the truth behind the menstrual cycle

14:17- 26:55 priority items when it comes to nutrition in our 20s, 30s, & how to build our plates!

26:56- 31:34 fueling for hormonal conditions (PCOS, endometriosis)

31:35- 36:05 core supplement options for women in our 20s and 30s

36:06- 41:13 the importance of awareness and coaching

41:14- 51:43 Mel’s take on body image, body dysmorphia, & ways to unpack & rebuild

51:44- 55:20 there is no such thing as good and bad foods!

55:21- 59:26 take the time to understand your menstrual cycle & fuel your body!

hotter & smarter in 5:: creatine myths debunked!

Thu, 27 Feb 2025 00:00:00 -0500

Wellness girl chat as we debunk the most common myths I hear surrounding creatine! If you've ever said to yourself...

"I want to take creatine, but how do I not get bloated?"

"I don't want it to increase my fat!"

"I think of creatine as just for men."

"I don't even really exercise...is creatine really for me?"

Then take a listen to this episode!

creatine myths article

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00:00- 01:16 debunking creatine myths for women

1:17- 03:04 creatine does not increase total body water

03:05- 03:50 creatine does not increase fat mass

03:51- 04:15 creatine improves strength, power, & so much more

04:16-04:53 creatine is for women, too!

04:54- 05:51 creatine debunked!

50:: break it down for the baddies:: female-specific nutrition, training, & performance with Dr. Katie Hirsch

Mon, 24 Feb 2025 00:00:00 -0500

Wellness girl chat with us this week as we break it down for the baddies!! This is a new series where we are going to debrief over the previous expert interview, answer any questions, clarify topics, and learn how to put into action what we are learning about our bodies! In this episode, we chat over Dr. Katie Hirsch’s episode (episode 49) where we discussed female-specific nutrition, training, & performance. Think of this episode like a book club where we chat over the most recent pod episode. In this episode, we chat about the top points from Dr. Katie’s episode, like fueling before a workout and the importance of creatine. Listen in, but don’t forget to check out episode 49 before you do!

49:: female-specific nutrition, training, & performance with Dr. Katie Hirsch

30th birthday episode

Menstrual cycle episodes::

episode 20:: cycle syncing unlocked

episode 21:: how to master PMS, happiness, & motivation throughout your cycle

episode 22:: how to be more productive & master your self talk throughout your cycle

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00:00- 06:23 a breakdown for the wellness baddies

06:24- 11:14 women need to eat before exercise

11:15- 13:41 think about WHO the target audience is

13:42- 15:04 the everyday athlete!

15:05- 16:58 low energy availability and RED-S spectrum

16:59- 20:30 creatine

20:31- 23:28 tracking your menstrual cycle

23:29- 24:48 sprint fast & lift heavy

24:49- 33:04 how I’ve been implementing her recommendations

hotter & smarter in 5:: am I strength training enough??

Thu, 20 Feb 2025 00:00:00 -0500

Wellness girl chat with us this week as we answer the question “am I doing enough?” when it comes to my strength training! How do we know if we are providing the right stimulus for muscle growth, longevity, and our body composition goals? How do we know when to progress? Check out this episode as we answer those questions and chat about the menstrual cycle’s role in it all!

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00:00- 02:26 am I pushing myself enough in my workouts?

02:27- 05:59 Muscular fatigue & the 10% rule

06:00- 07:14 The importance of our menstrual cycle

07:15- 07:59 Tracking progress is so fun!

49:: female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!)

Mon, 17 Feb 2025 00:00:00 -0500

Wellness girl chat with us this week with one of the top female physiology researchers in the world, Dr. Katie Hirsch! We chat topics like creatine, the menstrual cycle, pregnancy, muscle building, body composition, the importance of carbohydrates and glucose, and the differences between men & women when it comes to fueling and training. It was so wonderful getting to chat with Dr. Katie who is helping to provide research & truth surrounding the female body to all of us!

TLDR::

:: female-specific fueling for training and body composition

:: the difference in fueling for men & women

:: why women need to prioritize carbohydrates and proteins

:: a "quick" way to know how to fuel your body pre- & post-workout

:: a deep dive on creatine, especially in women's health!

:: the importance of the menstrual cycle & what it can tell us

she mentions a few resources on this episode, so here are the links!

Creatine Supplementation in Women's Health: A Lifespan Perspective

Common questions & misconceptions about creatine supplementation: what does the scientific evidence really show?

Dr. Katie's Research

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00:00- 02:42 Meet Dr. Katie Hirsch!

02:43- 06:43 female specific nutrition, training, & performance- the myths of fasting for women

06:44- 08:55 carb-loading for fitness & endurance training

08:56- 12:51 the importance of female-specific health research

12:52- 16:16 estimated ratios for fueling for female athletes pre-workout and post-workout

16:17- 22:21 the difference between men & women when it comes to fueling & fasting

22:22- 29:32 low energy availability & RED-S (reduced energy deficiency in sport)

29:33- 45:10 creatine deep dive for females! (creatine & the menstrual cycle, pregnancy, and brain health)

45:11- 55:08 the importance of the menstrual cycle, painful periods, and new research

55:09- 57:25 what Dr. Katie wishes young women would know & understand!

57:26- 57:59 outro

hotter & smarter in 5:: am i doing "hard enough" cardio?

Thu, 13 Feb 2025 00:00:00 -0500

Wellness girl chat with us as we talk about the fun ways to answer the question “Am I pushing myself enough?” This week we are covering cardio! If you’re like me, you don’t want to waste time with your workouts. You want to make sure you are getting all the physiological benefits out of the time you are putting into your cardiovascular focused workouts (because let’s be real, they’re hard and sometimes it is hard for me to stay motivated to do them!). This week we will cover how to tell what intensity you’re working out at when it comes to your cardiovascular fitness, so listen in to find some cool ways to track your intensity and measure improvement!

wellness big sis:: the blog cardio blog post

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00:00- 03:05 Am I pushing myself enough when it comes to cardio?

03:06- 03:43 The importance of reaching a certain intensity with out cardio

03:44- 04:37 How much cardio is enough (the talk test)

04:38- 07:48 Moderate vs. vigorous cardio and calculations

07:49- 09:38 How do I know if my cardio is improving?

09:39- 10:38 The importance of the menstrual cycle

10:39- 11:20 The importance of purpose behind our cardio

48:: all things women's hormonal health with the founders of Her Bio (hormonal imbalances, endometriosis, postpartum depression, PCOS, PMS symptoms, and menopause!)

Mon, 10 Feb 2025 00:00:00 -0500

Wellness girl chat this week with the founders of Her Bio all about hormonal health! We dive into what a hormonal imbalance actually is, signs and symptoms of a hormonal imbalance, our own hormonal health journeys (including postpartum depression and endometriosis), and natural strategies to help your own hormonal health balance!

TLDR::

Signs and symptoms of hormonal imbalances, including postpartum depression, endometriosis, PCOS, and PMS
The science behind Her Bio personalized supplements
Resources for your own hormonal health journey
Our personal hormonal health stories
The basics of hormonal imbalances in women

Resources::

00:00 - 02:29 the big takeaway for women’s hormonal health

02:30- 05:31 postpartum depression (ellina’s hormonal health journey)

05:32- 07:53 endometriosis (emily’s hormonal health journey)

07:54- 09:18 the struggle in talking about hormonal health issues

09:19- 13:34 hormonal imbalances signs and symptoms (endometriosis, menopause, PCOS)

13:35- 19:46 postpartum depression: awareness is key!

19:47- 25:30 endometriosis and hormonal health advocacy

25:31- 34:18 behavioral and nutritional strategies for hormonal health

34:19- 41:03 the science behind Her Bio and natural hormonal regulation

41:04- 43:28 Her Bio supplement basics

43:29- 47:57 rapid fire questions and hormonal health resources

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#hormonalhealth #supplement #hormones #pmssymptoms #pms #womenshealth #femalehealth #estrogen #progesterone #periodhealth #hormonelevels #endometriosis #PCOS #PPD #postpartumdepression #hormonalbalance

hotter & smarter in 5:: the ovarian phases of your menstrual cycle

Thu, 06 Feb 2025 00:00:00 -0500

Wellness girl chat with us this week as we work to get hotter and smarter in 5 minutes learning about the ovarian phases of our menstrual cycle! We chat about the follicular phase, the luteal phase, menstrual cycle physiology, and provide resources to dive deeper into learning about your own menstrual cycle!

38:: how inflammation impacts your menstrual cycle:: period cramps, symptoms & hormonal health

22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!)

21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle!

20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!)

19:: menstrual cycle 101 (for the girls!)

00:00- 01:28 the confusion of the menstrual cycle

01:28-01:52 the follicular phase

01:53-02:22 ovulation

02:23-02:45 the luteal phase

02:46-03:45 menstrual cycle resources

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#ovariancycle #menstruation #reproductivesystem #menstrualcyclenotes #womenshormonalhealth #physiologyofthemenstrualcycle #periodpositive #menstrualcycle #ovarianphases #ovariancycle #reproductivehealth #womenshealth

47:: a pelvic floor physical therapist's guidebook for pregnancy! (save this for when you're pregnant!) :: how to prepare your body during pregnancy for birth and postpartum!

Mon, 03 Feb 2025 00:00:00 -0500

Even if you're not pregnant, you're going to want to listen to this one!! I have so many of my friends who are pregnant right now, so consider this my educational love letter to them and to you guys! From a pelvic floor PT's perspective...

what can I do to prepare my body during pregnancy to make labor, birth, and postpartum a little easier?
how can I healthily prepare my pelvic floor?
is this normal?
what are some things I should research?

We cover the pelvic floor, hip mobility, thoracic mobility, mindfulness/meditation, breathwork, form cues, and so much more!

On a separate note, I think it is so important that we, as women, learn about our bodies in the different stages that it goes through. Do you remember learning about your period or menstrual cycle for the first time? Crazy! I think the same thing needs to happen for pregnancy, labor, birth, and menopause... I want us to learn about them, demystify the topics, and really understand them welllll before we experience them. So even if you're still in college, just listen to this episode in the background to pick up on some of the things you should be aware of before you're even in this stage! & If you have friends or family members who are pregnant or eventually want to become pregnant, share this episode with them!

hip openers to prepare for labor part I

hip openers to prepare for labor part II

00:00- 02:47 why learning about pregnancy is important!

02:48 - 03:51 a PFPT who works with pregnant and postpartum women

03:52 - 09:57 what happens to our our bodies during pregnancy

09:58- 10:32 a pelvic floor PT’s guidebook for pregnancy!

10:33- 14:18 Breathwork & breathwork practice

14:19- 15:24 The importance of a squatty potty!

15:25- 21:13 Hip and pelvic floor mobility

21:14- 22:22 Thoracic mobility

22:23- 23:07 Deep stabilizers and postural work

23:08- 24:17 Cue into your parasympathetic nervous system!

24:18- 27:32 Things to research for your own body!

27:33- 29:24 video resources for pregnancy and thank you!

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#pregnancy #postpartum #pelvicfloorPT #pregnancytoolbox #posturalmobility #womenshealth #deliveryprep #pregnant

hotter & smarter in 5:: the uterine phases of the menstrual cycle

Thu, 30 Jan 2025 00:00:00 -0500

Wellness girl chat with us as we get hotter and smarter in 5 minutes chatting about the phases of the menstrual cycle! We chat specifically about the uterine cycle and help to decrease confusion surrounding the many different labels placed on the phases of the menstrual cycle (how is the proliferative and secretory phases linked to the follicular and luteal phases?). We chat about the hormones involved, the physiology of your menstrual cycle, and provide resources to learn more about your menstrual cycle!

38:: how inflammation impacts your menstrual cycle:: period cramps, symptoms & hormonal health

22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!)

21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle!

20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!)

19:: menstrual cycle 101 (for the girls!)

00:00- 01:33 the confusion of the menstrual cycle

01:34-01:56 the 4 phases of the uterine cycle

01:57-02:34 the menstrual phase; the period phase

02:35-03:02 the proliferative phase

03:03-03:09 ovulation

03:10- 03:58 the secretory phase

03:59-04:41 symptoms of the menstrual cycle

04:42-05:06 menstrual cycle resources

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#ovariancycle #menstruation #reproductivesystem #menstrualcyclenotes #womenshormonalhealth #physiologyofthemenstrualcycle

46:: changing generational perspectives on faith and the female body! (aka:: your body is beautiful & deserves your time, effort, & energy)

Sun, 26 Jan 2025 19:41:00 -0500

Another unique episode this week all about our female bodies, faith, perceptions we have on our bodies, and why we shouldn't feel ashamed of wanting to take time to take care of our physical bodies! This week, I'm sharing the audio from a talk I did over the weekend for a women's retreat called Soul Care. It was an absolute honor, and it was so fulfilling knowing that a room filled with women were gathered together to learn the link between faith and their physical bodies...which is typically something that women push down on their list of priorities. In this episode, we challenge perceptions and flip the narrative to::

our bodies are special and deserve our time, effort, and energy
the way we interact with the world, share, and experience God's love revolves heavily around our physical bodies
taking care of our physical bodies shows our sisters, friends, daughters, nieces, granddaughters, etc. how important it is to take care of our bodies
Bible verses associated with the gift of our human bodies!

Listen in, and let me know what you think! Grab your journals and let's make it reflective, proactive, and interactive.

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website:: elaa-wellness.com

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00:00- 04:45 Intro

04:46- 05:31 reflect over when you’ve experienced and shared joy

05:32- 08:46 guided breathwork form and practice

08:47- 09:39 the power of breathwork

09:57- 11:05 Reflect over the human body and your experience of joy, love, kindness, compassion

11:06- 13:37 let’s change the perspective on our physical bodies!

13:38- 17:34 journal session # 1: how has our physical body impacted us favorably and non favorably?

17:35- 18:39 how can we show and experience God’s love with our physical bodies

18:40- 21:20 reflect on your own views of your body

21:21- 22:50 the longevity fund

22:51- 25:28 taking care of my body deserves my time, effort, and energy

25:29- 28:50 barriers we have to overcome

28:51-31:04 outro! thank yall!

hotter & smarter in 5:: what to focus on in your 20s so your 80 yo self will thank you!

Thu, 23 Jan 2025 00:00:00 -0500

I just turned 30, so it is time to wellness girl chat of what to focus on in your 20s (& 30s) to protect your body in your 80s! Did you know that so many variables of our health and fitness peak in our 20s and 30s? What can we do to make sure we optimize those variables? We chat about skeletal muscle, strength, endurance and cardiorespiratory fitness, bone mineral density, and reaction time/balance and what we can focus on to maximize all of these variables in our workouts!

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00:00- 00:43 intro

00:44-01:29 skeletal muscle mass in women

01:30- 02:37 bone mineral density in women

02:38-03:31 balance, reaction time, and neuromuscular control

03:32-04:30 cardiorespiratory fitness & endurance in women

04:31- 05:28 what we can do in our 20s to protect our 80 year old self!

05:29-05:56 outro

Resources::

https://pmc.ncbi.nlm.nih.gov/articles/PMC5830901/

https://journals.physiology.org/doi/full/10.1152/japplphysiol.00798.2022

https://pmc.ncbi.nlm.nih.gov/articles/PMC3874224/#:~:text=Muscle%20Fiber%20Type%20Distribution%20With,fibers%20compared%20to%20type%20II.&text=Similarly%2C%20general%20muscle%20strength%20decreases,tension%2Dproducing%20type%20II%20fibers.

https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002817

45:: I'M 30!! reflections over 3 decades (with special guests!)

Mon, 20 Jan 2025 00:00:00 -0500

This week we have a special episode! My sisters come on the podcast to join me in ringing in a new year and a new decade... 30! We reflect over my twenties and just different lessons learned, things I still struggle with, and what I'm excited about!

TLDR:

- the importance of faith

- marriage and relationship advice

- career, professional, financial lessons

- what scares me about my 30s

- the importance of your health

- the importance of friendships

- pivoting in your 20s

& so much more! Join us for this super special episode!!

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

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Chapters::

00:00- 06:55 turning 30! And meet my sisters!

06:56-15:37 Your relationship (with God, others, & yourself!)

15:38-20:04 The blessing of marriage & relationship advice

20:05- 23:47 cheer on your friends & hype up strangers

23:48 - 29:05 active listening and making others feel important

29:06- 33:47 the importance of your health in your 20s

33:48- 34:33 financial reflections over my 20s

34:34-35:01 professional and career reflections in my 20s

35:02- 37:58 It’s okay to pivot in your 20s!

37:59- 40:17 have the courage to act!

40:18 - 41:34 challenges in my 20s

41:35 - 45:18 Things I still struggle with

45:19- 51:33 My sisters interview me!

hotter & smarter in 5:: gua sha & the lymphatic system

Thu, 16 Jan 2025 00:00:00 -0500

Wellness girl chat this week as a part of our new series:: hotter and smarter in 5! where we discuss a variety of women’s health topics in 5 (ish) minutes. Nothing is off limits, so let’s talk about it!

This week on hotter and smarter in 5! We chat about…

Gua sha
The lymphatic system
Dry brushing
A body detox
Our body’s detoxification system
And swelling!

So fun, so smart, so hot! Let us know what other topics we should cover, and get ready to learn about your body like never before!

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

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00:00 - 02:52 The anatomy & physiology of the lymphatic system

02:53- 03:14 Damage to the lymphatic system

03:15- 05:18 Lymphatic system tips & tricks (gua sha!)

05:19- 05:26 You’re now hotter and smarter#guasha #skincare #swelling #inflammation #hotterandsmarter #detoxsystem

44:: so you have a fitness goal in 2025... (the truth behind carbs, fat loss, intermittent fasting, and all the misconceptions about fitness as a female!)

Mon, 13 Jan 2025 00:00:00 -0500

Wellness girl chat with us as we talk about how freaking hard it is to be a girl trying to accomplish health, wellness, and fitness goals!

Do I do cardio for fat loss? What about intermittent fasting? How do I change my body composition, build muscle, lose fat, and reach my aesthetic goals? I’m struggling to workout…how do I build consistency? We chat about the misconceptions around all of these topics, explain the science behind fat loss, muscle building, and metabolism from a female-specific perspective, and give actionable takeaways for how to reach your health, wellness, and fitness goals for 2025! Listen in!

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00:00 - 02:36 Different health & wellness goals for the new year

02:37 - 05:24 it’s hard being a girl! (misconceptions!)

05:25- 07:47 A misconception on fasting for women

07:48- 10:15 Why women need carbs

10:16 - 12:23 The basics of fueling for exercise as a woman

12:24- 13:05 The importance of recovery in building muscle

13:06 - 13:47 Don’t compare your journey or body with someone else!

13:48 - 14:49 The misconceptions around cardio and fat loss

14:50 - 17:15 Why we should focus on our basal metabolic rate

17:15 - 18:60 How to build consistency

18:61 - 20:18 The longevity fun

20:19- 21:51 Finding your deeper why for motivation

21:52 - 23:24 hotter and smarter in 5 minutes! Motivation

#womenshealth #femalefitness #workoutgoals #motivation #healthandwellnessgoals2025 #musclebuilding #fatloss #metabolism

hotter & smarter in 5:: staying motivated

Thu, 09 Jan 2025 00:00:00 -0500

In honor of the new year, this week we discuss::

The science of motivation
Dopamine
Tips and tricks to maintain motivation
How to balance your dopamine levels
How to make sure we stay motivated throughout the year!

Listen in, and let us know what you think or if there are any other topics you want us to cover!

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#dopamine #motivation #2025goals #goalsetting

00:00 - 02:05 The science behind motivation

02:06 - 04:33 How to stay motivated throughout the year

04:34 - 05:08 hotter & smarter in 5 minutes

43:: the 7-step process to creating the 2025 of your dreams (a science-backed & simplified 2025 rebrand!)

Mon, 06 Jan 2025 06:00:00 -0500

🎙️ Wellness Big Sis: The Pod – Your Guide to Building the Best 2025!

✨ Are you ready to turn your 2025 hopes and dreams into reality? In this episode, I break down a 7-step process to help you create the life you’ve always wanted. From goal-setting strategies to science-backed hacks for staying motivated, we’re covering everything you need to crush your goals this year!

💡 What you’ll learn in this episode:

How to set intentional, achievable goals that align with your big dreams
The science behind staying motivated and consistent all year long
Practical tips to overcome challenges and stay on track

Whether you’re planning a career glow-up, personal milestones, or leveling up your wellness routine, this episode is packed with actionable advice to help you thrive.

👯‍♀️ Tune in now and let’s make 2025 your year!

🔗 Don’t forget to follow the podcast for more episodes on wellness, personal growth, and big-sis advice every week!

00:00 - 03:35 intro & the importance of reflection

03:36 - 07:28 simplify goal setting

07:29 - 13:12 the 7 step process to create the 2025 of your dreams (steps 1-4)

13:13 - 17:28 finding your word of the year (step 5)

17:29 - 18:25 create your 2025 goals (step 6)

18:26- 20:43 the science-backed way to stay motivated (step 7)

20:44 - 25:54 2025 goals, dreams, and visions

25:55 - 26:50 vision board night

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Keywords: 2025 goal-setting, staying motivated, wellness routine, personal growth podcast, dream big, science-backed motivation tips, create your dream year

42:: 2025 health & wellness trends to level-up your life!

Mon, 30 Dec 2024 06:00:00 -0500

Join us for a wellness girl chat as we dive into 2025's top wellness trends! Reflecting on 2024, a year all about gut health, digestive wellness, supplements, nervous system regulation, and the rise of AI in wellness tech, we’re looking ahead to what’s next.

Here’s what we predict will take center stage in 2025:✨ Simplifying wellness routines for a minimalist lifestyle✨ The surprising connection between dental hygiene and gut health✨ AI-driven personalization in wellness technology✨ A deeper understanding of menstrual cycles✨ Exploring nervous system regulation✨ Reducing toxic load in our environments✨ Prioritizing sustainability in everyday wellness✨ Mastering sleep hygiene for optimal recovery

Get ready for an inspiring discussion packed with actionable insights to elevate your 2025 wellness journey. Subscribe and tune in!

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00:00 Introduction

01:44 2024 health & wellness trends overview

05:49 2025 health & wellness trends intro

06:05 Minimalism & Simplicity in the Health & Wellness Space

09:36 Oral health & dental hygiene for gut health

11:13 AI in the health & wellness industry

13:14 Menstrual Cycle & women’s health focus

14:09 Pilates Princess to Strength Training glow ups

15:10 Wanting to tone & look good is okay!

16:16 nervous system regulation

16:53 Decreasing the toxic load in our environment

17:13 sustainable wellness

18:35 Sleep Hygiene

19:01 Outro

41:: 2024 reflections & journal sesh to help make 2025 the best year yet!

Mon, 23 Dec 2024 06:00:00 -0500

Reflecting on 2024: Growth & Lessons Learned 🎧

As 2024 wraps up, it’s the perfect time to reflect on the habits, lessons, and moments that shaped us. In this special interactive episode, we’re guiding you through journal prompts and meaningful conversations to help you reflect on your own wellness journey this year.

Tune in as we discuss:

✨ What worked (and didn’t) for our routines in 2024

📓 Journal prompts to explore your personal growth and challenges

💡 Reflecting on what we want to keep & change for 2025

Whether you’re into journaling, goal-setting, or just taking a pause to reflect, this episode is designed to inspire you to think deeply and set yourself up for success in the year ahead.

Listen now, and let’s close out 2024 with clarity, growth, and intention. 💬

Follow the podcast to stay connected, and don’t forget to share your reflections with us!

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00:00 Intro

01:49 reflection simplified for 2024

04:50 reflection 2024 & journaling session tips & tricks

07:02 guided reflection & journal sesh for 2024

12:28 Conclusion

#WellnessPodcast #2024Reflections #GrowthJourney #HealthAndWellness #JournalPrompts #SpotifyPodcast

40:: your ultimate holiday health & wellness guide!

Mon, 16 Dec 2024 06:00:00 -0500

Join us this week for a cozy girl chat all about navigating health and wellness during the holiday season. 🌟 Struggling with digestion and bloating after festive meals? Feeling guilty about missed workouts? Dreading tough conversations with family or losing sleep over holiday stress? We’ve got you covered!

In this episode, we’re sharing real-life tips and tricks to help you glow through the holidays—inside and out. From balancing time with loved ones to tackling self-care like a pro, you’ll walk away with tangible strategies to feel your best. 💖

✨ Bonus: We're bringing advice straight from our Wellness Big Sis Community, so you know it’s tried and true. Hit play and step into your most balanced and joyful holiday yet!

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00:00 Introduction to Holiday Health Challenges

04:02 Immune System Supplements

06:16 Digestive Health During Travel

08:26 Movement and Exercise Tips for Travel

10:16 Sleep Hygiene & Travel Tips

12:33 Navigating Family Relationships During the Holidays

15:39 Community Tips & Tricks for Holiday Wellness

39:: full-body inflammation...let's talk about it! (the causes, the signs & symptoms, & how we can manage the balance of inflammation & anti-inflammation within our bodies!)

Mon, 09 Dec 2024 06:00:00 -0500

we’re wrapping up our 4-part series on inflammation with a deep dive into how your body stays balanced between inflammation and anti-inflammation and what might tip the scales. this week, we’re chatting about what systemic inflammation really means, how to spot it, and simple ways to support your body for long-term wellness. 🌿💖

here’s what we’re covering:✨ how your body’s natural inflammation process works from a full-body perspective✨ how factors like stress, sleep, nutrition, and even your environment can affect that balance✨ the signs your body might need a little extra support✨ easy, practical ways to feel your best and thrive

in our first 3 episodes, we explored the basics of inflammation, its impact on skin, muscles, and gut health, and how it ties into your menstrual cycle. now, it’s all about bringing it together to help you feel strong, clear, and energized. 💪

this episode is packed with feel-good tips, empowering insights, and that “we’re all in this together” vibe. hit play and let’s glow up—inside and out! ✨

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episode 5 about brain health & sleep hygiene

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00:00 Introduction to Chronic, Systemic Inflammation

02:18 Inflammation Overview & Recap

05:06 Causes of Systemic, Full-Body Inflammation

06:51 How Chronic Inflammation Affects our body

08:54 Tips & Tricks for Managing Chronic Inflammation

15:09 How to tell if your body is chronically inflamed

18:00 Conclusion on Inflammation

18:47 BONUS: The role of the menstrual cycle in systemic inflammation

20:17 Outro

38:: how inflammation impacts your menstrual cycle:: period cramps, symptoms & hormonal health

Mon, 02 Dec 2024 06:00:00 -0500

welcome to part 3 of our debunking inflammation series!

let’s talk about how inflammation plays a key role in your menstrual cycle. this week, we’re covering everything from period cramps and bloating to the phases of your cycle where inflammation helps your body thrive. missed the first two parts? don’t worry—we’ve already tackled the basics of inflammation, the inflammatory process, and its effects on tissues like skin, muscle, and more.

in this episode, we’ll break down:

:: how inflammation impacts your cycle during each phase.

:: why inflammation is crucial for regulating your period.

:: the real reason behind common symptoms like cramps, bloating, fatigue, and digestive issues.

:: how your body shifts between pro-inflammatory and anti-inflammatory states throughout the month.

if you’re ready to understand your cycle on a whole new level, hit play now!

00:00 Introduction to Inflammation Series

02:07 Why we need inflammation for our menstrual cycles

03:26 The Inflammatory Process Explained

05:13 Inflammation on our Period

07:24 The Cause of Period Symptoms

08:33 Inflammation During the Follicular Phase

08:58 Inflammation During Ovulation

09:25 Inflammation During the Luteal Phase

10:24 Systemic Inflammation during our Menstrual Cycles

13:55 Tips and Tricks for Period Symptoms

15:08 Conclusion

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37:: how to build the best gratitude practice to rewire your brain!

Mon, 25 Nov 2024 06:00:00 -0500

link to dick & rick hoyt video

🦃 happy thanksgiving 2024! 🦃

this week on the pod, we’re diving into the science of gratitude and how to build a practice that supports your brain health, mental health, & overall happiness. spoiler: the most effective gratitude practice may not be what you think! join us as we break down:

✨ the neuroscience behind gratitude

✨ how gratitude rewires your brain (yes, including your amygdala & medial prefrontal cortex!)

✨ key components of a truly effective gratitude practice

✨ my personal gratitude routine & how it’s changed my life

whether you’re looking to start fresh or elevate your current practice, this episode will leave you inspired to embrace the power of gratitude!

follow the pod & share your favorite gratitude practice with us! 💛

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#Thanksgiving2024 #Gratitude #MentalHealth #WellnessPodcast #BrainHealth

36:: inflammation's role in muscle building, acne, & gut health!! (inflammation series pt. II!)

Mon, 18 Nov 2024 06:00:00 -0500

gut health (episode 2)

in part II of our inflammation series wellness girl chat, we dive into how inflammation supports our wellness journey! join us as we debunk the myths around inflammation & explore its essential role in managing acne, building muscle, reaching body composition goals, & supporting gut health. inflammation doesn’t have to be a scary term—in fact, it’s key to helping our bodies heal!

tldr highlights::

:: how inflammation supports tissue repair in skeletal muscle, smooth muscle, and skin

:: the role of inflammation in acne healing

:: how inflammation aids muscle growth and recovery

:: the connection between inflammation and gut health

:: tips to promote inflammation at the right time for optimal healing

:: when to focus on anti-inflammation for balance

tune in to learn how to harness inflammation as a natural part of your wellness routine and achieve your health goals!

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35:: all about inflammation! & why inflammation is necessary for the body to heal

Mon, 11 Nov 2024 06:00:00 -0500

wellness girl chat with us as we cover inflammation! this is the first episode in a series meant debunk inflammation & to decrease the fear surrounding inflammation, helping us better understand its role in our bodies! inflammation is often presented to us as something that we need to constantly decrease, but it does play a beneficial role in healing & is actually necessary for healing in so many different tissues within our bodies! in this first episode of the series, we cover::

:: the stages of inflammation

:: the benefits of inflammation

:: different cells involved in inflammation

:: comparing the cells to a common sibling dynamic so we can better understand their roles in the body!

:: how inflammation is part of the misunderstood mean girl clique (like cortisol!)

if you missed our series on cortisol, check it out! we debunk cortisol & take a science-backed approach in understanding cortisol & its favorable & beneficial role within our bodies, how to regulate the all-important stress hormone, & how we can promote a better regulation of stress within our bodies!

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34:: your winter arc is loading (a little journal sesh on how to prepare now for all of our 2025 hopes & dreams!)

Mon, 04 Nov 2024 06:00:00 -0500

metabolism podcast (episode 12)

tahini chocolate chip cookie recipe (no sugar added)

wellness girl chat with us all about the winter arc & join our winter arc challenge! the winter arc is a period of time from october 1st to december 31st where we focus on our goals & setting the runway for our hopes & dreams for the new year! let’s do a little journal sesh for our winter arc 2024 & think about our current goals, routines, hopes, & dreams…

:: what do we want to carry forward in the new year?

:: what do we want to leave behind?

:: what do we want to add?

the winter arc forces us to question, “why wait until the new year to set resolutions & goals when we can start right now?”

so join us this week as we have some fun with the winter arc challenge & trying to think about the person we want to become & carry into the new year!

In this episode, we cover… (the tldr)::

:: what is the winter arc

:: the winter arc challenge

:: winter arc motivation & inspiration

:: an episode all about goal setting, resolutions

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00:00 Introduction

02:04 What is a Winter Arc

02:43 Disclaimer if you are not in the mental space for growth, achievement, & goal setting

06:00 Independent Journal sesh on the winter arc

07:15 My own winter arc challenge

24:40 prepare your own winter arc challenge

25:20 conclusion

33:: from chaos to calm:: 3 ways to handle high stress situations

Mon, 28 Oct 2024 05:00:00 -0500

wellness girl chat with us as we explore 3 actionable tips for managing high-stress situations & improving your response to stress! This video is part of our cortisol mini-series, where we dive deep into the complexities of cortisol levels—both high & low—& how they affect our well-being.

what you'll learn::

3 practical tips for immediate & long-term stress relief
the crucial role of cortisol in our stress response
effective strategies to regulate & balance hormones, focusing on cortisol
techniques for short-term stress reduction
long-term methods to manage stress effectively

if you've ever wondered how to decrease stress using science-backed approaches, this episode is perfect for you!

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32:: tips & tricks for how to balance your cortisol

Mon, 21 Oct 2024 05:00:00 -0500

wellness girl chat as we continue our mini series on cortisol!! In this episode, we cover actionable steps & tips & tricks on how to better regulate & balance our overall cortisol levels. If you experience high stress, fatigue, energy loss, or weight gain, then definitely check it out! & even if you don’t, learning about cortisol & how to better balance it within your own body can only help you feel that much better in your overall health & wellness!

in this episode::

the science of cortisol
tips & tricks on how to balance your cortisol levels
how to lower your cortisol if you tend towards a high cortisol state
how to raise your cortisol levels if you tend towards a lower cortisol state
how to make sure you are implementing the tips & tricks at the right time of day
what it looks like to be in a high cortisol state
what is looks like to be in a low cortisol state
menstrual cycle program questionnaire!

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31:: all about cortisol:: let's get to know the misunderstood "mean girl" hormone

Mon, 14 Oct 2024 05:00:00 -0500

in this episode, we wellness girl chat about the "stress hormone", cortisol! cortisol really is the misunderstood mean girl, & i know so many of us are targeted with ways to lower our cortisol through movement, diets, & behavioral changes. but what even is cortisol? what role does it actually play in our bodies? why do we even have it? let's chat about it!

:: what cortisol is

:: how to better regulate your cortisol

:: why cortisol is the misunderstood mean girl

:: why cortisol is actually beneficial for us

:: how cortisol works within our bodies

:: & overall just better understanding cortisol rather than letting social media influence our beliefs about it!

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30:: debunking health & wellness social media myths!! "snatched waist", "decrease that lower belly pooch", "decrease inflammation", "lower your cortisol!"

Mon, 07 Oct 2024 05:00:00 -0500

this week we wellness girl chat all about the lies surrounding health, wellness, fitness, & nutrition content on social media & we get to debunk some of them together! if you've heard any of these phrases below, then this episode is for you!!

- "snatch your waist"

- "decrease your lower belly pooch"

- "inner thigh workout!" or "lower belly pooch workout"

- "lower your cortisol"

- "decrease inflammation"

- "the one exercise to help you achieve ____ results!"

we work to put truth behind some of these phrases & learn why there are better ways to phrase things to help our body, mind, spirit, & overall education around the female body! let me know what you think!

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29:: the #1 predictor of a happy & healthy life! (plus, creating cozy fall vibes & dating your friends!)

Mon, 30 Sep 2024 05:00:00 -0500

link to the TED Talk about the Harvard Study Mentioned

wellness girl chat with us all about the #1 predictor of a happy & healthy life! we dive into a Harvard research study that analyzed health data from participants over an 80 year period & the surprising conclusion about what predicted a happy & healthy life! we wellness girl chat about::

- the importance of community & relationships

- the 3 conclusions researchers found from the study

- creating immaculate fall vibes

- fall home decor

- dating your friends

- fall friendship hangout ideas

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00:00 Introduction

02:37 the #1 predictor of a happy & healthy life

03:14 Harvard Study on the #1 predictor of a happy & healthy life

05:41 The 3 Conclusions on happy & healthy relationships

10:03 Invest in your Relationships

11:40 Romanticizing the holidays

15:51 Dating your friends & hyping them up!

22:25 Conclusion

28:: let's talk dopamine & build your dopamine menu! (& i'll share mine, too!)

Mon, 23 Sep 2024 05:00:00 -0500

dopamine podcast episode episode 6

dopamine menu article

dopamine menus have been flooding my social media feeds, so let's wellness girl chat about it! in this episode we cover...

:: what a dopamine menu is

:: how our dopamine system works

:: dopamine's effect on our motivation, hope, & excitment

:: how to create your own dopamine menu

:: & i share my dopamine menu!

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00:00 Introduction to the Dopamine Menu

02:16 What is a Dopamine Menu

03:56 The Science Behind our Dopamine System

05:24 Building Your Own Dopamine Menu

07:55 Pause to Create Your own Dopamine Menu

09:10 My Own Dopamine Menu

15:41 Conclusion & Wrap Up & Share Your Dopamine Menu!

27:: if you want to better regulate your nervous system & gut health, lose that lower belly "pooch", get stronger in your core, & better manage your stress... then you're going to want to hear this!

Mon, 16 Sep 2024 05:00:00 -0500

wellness girl chat with us about how improving this one motion can help::

- improve the look of the "lower belly pooch"

- help your gut health, digestion, & constipation!

- reduce leaking during pregnancy & postpartum

- help with diastasis recti during postpartum

- improve our ability to manage stress

- better activate our cores!

chat with a board-certified orthopedic doctor of physical therapy & pelvic health specialist as we dive into the magic of breathwork!

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00:00 Introduction

03:06 The key to core strength, a toned body, & nervous system regulation

04:14 The science of breathwork by a Pelvic Health Doctor of Physical Therapy

09:18 The muscles & structure involved in breathwork

14:41 How to optimize breathing for stress management & exercise

17:15 The balloon example for proper breathwork

20:31 Breathwork for Deep Core Activation

21:43 Breathwork During Our Workouts

27:41 Conclusion & Deep Core Workouts

26:: happy 6 months to the pod!! & a vulnerable wellness girl chat

Mon, 09 Sep 2024 05:00:00 -0500

we are celebrating 6 months of wellness big sis:: the pod!! thank you guys so much for following along! we cover what being a wellness big sister is all about, how to goal set, what my affirmations & self-talk looks like, & how to get started or re-started on a wellness journey! (& we get a little vulnerable, too!) take a listen!

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25:: the foundational wellness pillar that no one is talking about (how faith & spirituality are related to your health & wellness!)

Mon, 02 Sep 2024 05:00:00 -0500

wellness girl chat with us about one of the most important pillars in my own health & wellness:: my faith. no matter if you consider yourself religious or not, this episode is all about finding the deeper why to your own health & wellness routine. It is about understanding & realizing the spirituality of our own health, taking care of our bodies, & giving gratitude for our bodies through the healthy routines that we set up for ourselves. take a listen!

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24:: how you can fight back against health & wellness overconsumption (my husband will use this episode against me!)

Mon, 26 Aug 2024 05:00:00 -0500

on this week's episode we wellness girl chat about an uncomfortable topic: overconsumption within the health & wellness industry. do you every find yourself feeling worse after scrolling your "health & wellness" inspiration on social media? do you get ads related to greens powders, saunas & cold plunges, athletic wear, fitness programs, & mental health apps? do you feel like your health & wellness routine right now isn't enough? do you feel like other people are doing sooo much better than you in life, health, wellness...& everything else? then this is the episode for you!

we dive into::

- overconsumption within the heath & wellness industry

- how social media can affect how we feel about ourselves

- the way restricting overconsumption can lead to freedom

- how to create more gratitude & pride for your own wellness routine

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Money with Katie Personal Finance Episode

23:: how AI can help your health & wellness! (the AI revolution's role in your health & wellness & cool companies to watch out for!)

Mon, 19 Aug 2024 05:00:00 -0500

this week we wellness girl chat all about AI/artificial intelligence & the role it plays in our own health & wellness! we cover the current problems we have when it comes to tracking our health & wellness, the problems that might arise as AI becomes more a part of our health & wellness, & the cool companies that are at the forefront of utilizing AI for women's health, pregnancy, performance training, & tracking our overall health & wellness!

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22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!)

Mon, 12 Aug 2024 05:00:00 -0500

wellness girl chat about how to use the menstrual cycle to optimize your month! we chat about the hormonal influence on our workouts, emotional health & mental health, relationships, faith life, & so much more! this episode really focuses on the application of the concepts & science we learned in episodes 19-21 allll about our menstrual cycle!

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21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle!

Mon, 05 Aug 2024 05:00:00 -0500

episode 19:: menstrual cycle 101

episode 20:: cycle syncing unlocked!

this week we wellness girl chat all about pms symptoms, motivation, moodiness, & our overall emotional health & dive further into explaining & understanding the menstrual cycle!! we discuss how our overall hormonal balance throughout our menstrual cycle influences our emotions, our tendency towards moodiness, when we might feel more motivated, & how awareness of our female hormones can help us feel more confident in our bodies!

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20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!)

Mon, 29 Jul 2024 05:00:00 -0500

wellness girl chat with us about cycle syncing...what it is, what it isn't, how to use the physiology behind your cycle to feel the best in your body, & how to see through all the shiny marketing involved!

in this episode we cover::

the physiology of the menstrual cycle
how our hormones affect our nervous system
what we should focus on when it comes to fueling, diet, exercise, & movement
how brain health is affected by our hormones
debunking what "cycle syncing" actually is
tools & devices to help you track your cycle!

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00:00 Introduction to Cycle Syncing

03:12 The theory behind cycle syncing

03:34 The Science Behind Your Menstrual Cycle

07:01 Hormonal Regulation of our Menstrual Cycles

10:35 The Problems With Cycle Syncing

13:48 Debunking Cycle Syncing Marketing

22:00 Recommendations for working WITH your cycle

27:20 Resources to help when tracking your menstrual cycle

33:05 Conclusion

19:: menstrual cycle 101 (for the girls!)

Mon, 22 Jul 2024 05:00:00 -0500

wellness girl chat with us all about the menstrual cycle! our menstrual cycle is an important vital sign for us as women, & it's important that we learn to understand it so we can optimize our workouts, nutrition, sleep, motivation, inflammation, & overall hormonal balance! in this episode we chat about::

the anatomy & physiology of the menstrual cycle
our hormonal health
how our cycles affect: inflammation, illness, sleep, weight gain, muscle activation, exercise, PMS, emotional health, motivation, & so much more!

links mentioned in the pod::

oura ring

femm

fitr

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00:00 Introduction

04:14 The Science Behind Your Menstrual Cycle

12:12 Characteristics of the Menstrual Phase

16:00 Characteristics of the Follicular Phase

17:57 Characteristics of the Ovulatory Phase/ Luteal Phase

21:10 Characteristics of the Secretory Phase/ Luteal Phase

22:26 Why you should track your cycle

23:26 How to track your cycle & resources for tracking

25:35 A note on Birth Control

31:00 Conclusion

18:: 4 ways to stay motivated in your wellness routine on vacation!!

Mon, 15 Jul 2024 05:00:00 -0500

wellness girl chat with us this week about 4 ways to stay motivated in your wellness routine while on vacation...& I guarantee you haven't heard some of these! this is not your typical list...so take a listen & learn why variability & rest on your vacation can help your brain & help you get back into your wellness routine post-vacation better than ever! love you guys! thank you so much for following along!

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17:: how to get out of a negative mindset

Mon, 08 Jul 2024 05:00:00 -0500

how to overcome a negative mindset! wellness girl chat with us all about how to tackle negative mindsets. we all struggle with them, we all can think of experiences that have been hard for us to stop negative spirals, so why not chat about it?

topics covered::

- why toxic positivity is NOT an option

- the power of meditation & prayer- the science behind negativity & the brain

- daily habits to help get out of a negative mindset- routines for joy

- tips & tricks on how to handle negative mindsets

why watch this episode::

if you're dealing with stress, anxiety, fear, sadness, or any other emotion that we might coin as "negative" & are having a hard time breaking the cycle, then this episode is for you! you are not alone, & your feelings are valid. sometimes we just want to take the power back into our own hands to stop the cycle!

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16:: my summer 2024 glow-up wellness routine!!

Mon, 01 Jul 2024 05:00:00 -0500

wellness girl chat with us this week as we dive into my summer wellness routine! in this episode, i share my entire wellness routine, from toe socks to saunas, & everything in between. whether you're looking for inspiration for your own routine, entertainment, or want to completely overhaul your own wellness routine, then this girl chat can help be your go-to wellness guide! i'd also love to hear about what are some nonnegotiables in your own wellness routines!

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15:: your metabolism & the role stress plays in your body composition & energy goals!

Mon, 24 Jun 2024 05:00:00 -0500

wellness girl chat with us & dive deep into the science of optimizing your metabolism, regulating blood glucose, & achieving your body composition goals! in this episode, we explore how managing stress & minimizing exposure to environmental toxins play a crucial role in transforming your overall wellness.

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14:: how a bad hinge date can help explain the gut-brain axis, the body's natural ozempic, & your metabolism!

Mon, 17 Jun 2024 05:00:00 -0500

a wellness girl chat all about the gut-brain axis & its role in our metabolism...through the eyes of a bad hinge date :) take a look at this confusing topic in a more digestible way... pun intended. (disclaimer:: almost all of my friends who have found their life partners through a dating app have found them on hinge, so this is absolutely no hate at all to the app! an awesome app doing wonderful things, & i absolutely love what the founder stands for)

13:: how sunlight helps your metabolism (& how artifial light harms it!)

12:: the best way to eat your food for your metabolism

9:: your ultimate guide to hot girl walks

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13:: how sunlight helps your metabolism (& how artificial light harms it!!)

Mon, 10 Jun 2024 05:00:00 -0500

if you're struggling with reaching your body composition, aesthetic, toning, bloating, or other wellness goals, this is the episode for you! it is something that i struggle with a lot, & something that i think most of us need a friendly kick in the tush for! wellness girl chat with us about the effects of sunlight, sleep, & the lack of both on our metabolism!

link to the wellness big sis metabolism blog post 12:: the best way to eat food for your metabolism (& how we can be the magicians of our own bodies!)

9:: your ultimate guide to hot girl walks (& the surprising way it helps your metabolism!)

5:: spring cleaning:: brain detox! spring cleaning part II (the little-known glymphatic system!)

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12:: the best way to eat your food for your body composition & metabolism (& how we can be the magicians of our own bodies!)

Mon, 03 Jun 2024 05:00:00 -0500

wellness girl chat about how we can be the magician of our own bodies! this week we dive into blood glucose regulation & the science behind fueling...including how to eat foods in a better way to improve our metabolism & body composition! so. dang. cool.

full wellness big sis blog post:: the 20-something's guide to naturally helping your metabolism & body composition (aka:: how blood glucose regulation & things like sleep, sunlight, & mental clarity walks are related)

newsletter

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00:00 Introduction

03:25 The Science Behind Metabolism & Blood Glucose Regulation

09:42 How Movement helps your metabolism

12:00 The right order to eat foods for your metabolism

19:24 The simple way to help your metabolism now

23:00 Recipe Ideas for your metabolism

24:10 Wrap Up

24:45 Metabolism Blog Post & Resources

11:: 7 steps for a summer wellness glow up!!

Mon, 27 May 2024 05:00:00 -0500

this week we wellness girl chat about how to have a summer wellness glow-up with these 7 steps!! new seasons bring a new reason for reflection & change, so what better than to glow up this summer, especially in our wellness routines?!

stakt mat (with 10% off!)

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10:: the most “unsexy” wellness products that will change your life!

Mon, 20 May 2024 05:00:00 -0500

this week we go over some of the most "unsexy" wellness products that will change your life! they might not be the most aesthetic things to put on your counter, & you might not want anyone to actually know you own them, but i guarantee they will help your wellness routine glow up!

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links to the most unsexy wellness products::

ViO2 Mouth Tape (Code: DRKELSY for 10% off!)

Hume deo

milk + honey deo

teleties

beauty of joseon sunscreen

beauty of joseon vitamin c serum

innisfree mineral & color correcting suncreen

argentyn- 23 bioactive silver hydrosol

thinx period undies

knix period undies

neil med sinus rinse

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9:: your ultimate guide to hot girl walks (& the surprising way it helps your metabolism & body composition goals!)

Mon, 13 May 2024 05:00:00 -0500

wellness girl chat with us all about the magic of walks! we chat about blood glucose levels, fat deposition, & how we can use walks to help improve our metabolism & reduce the body's need to rely on adipose tissue for long-term glucose storage (above what is necessary for daily life!)

**disclaimer:: hot girl walks is founded & owned by Mia Ivy Lynd & not owned by me. It is a super cool community that puts on free hot girl walks all over the country for free! ⁠if you want to check them out, here is their link!⁠

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articles/huberman lab podcast link::

8:: wellness-y lessons i wish i learned in my early 20s

Mon, 06 May 2024 05:00:00 -0500

let's wellness girl chat about alll the wellness-y lessons i wish i learned in my early 20s (& am still working on to this day!) i'd love to hear wellness-y things you wish you learned earlier!

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want to join the sisterhood? download our app for iphone or android! (7 day free trial!)

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7:: #1 way to improve consistency & motivation in your workouts

Mon, 29 Apr 2024 05:00:00 -0500

wellness girl chat with us allll about the #1 way to help you stay more consistent & motivated in your workouts! & it is not what you think & probably not what you've heard before... unless you're part of the sisterhood ;) there are so many factors that go into motivation & consistency, but i have a feeling this isn't one that you've heard before, & we do it prior to & after every. single. workout in the sisterhood to help us all build that consistency muscle!

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newsletter

insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

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6:: spring cleaning:: dopamine detox! part III (our dopamine system & how to "spring clean" for our mental health!)

Mon, 22 Apr 2024 05:00:00 -0500

this week we end our "spring cleaning" series chatting about our mental & emotional health! we go over our dopamine system, what it is in charge of, how to level it out, & things we can do to help us feel more motivated! dopamine is an important messenger within our brain that helps control our overall motivation to do things. it is a complex system that depends not only on our natural levels, but also on our current levels compared to the previous levels in our system. dopamine is the reason we may experience more excitement planning the trip than actually going on the trip! take a listen to find out more about how you can optimize your own dopamine system!

newsletter

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5:: spring cleaning:: brain detox! spring cleaning part II (the little-known glymphatic system, sleep hygiene, & sleep checklist)

Mon, 15 Apr 2024 05:00:00 -0500

wellness girl chat with us all about the little-known glymphatic system, brain health, how we can help our brains through sleep, & the importance of our glymphatic system for reducing our risk for neurodegenerative diseases (think alzheimer's, als, concussions/TBI). in this episode we cover the brain's very own detoxification system (just like the body's lymphatic & detox system that we covered in the previous episode!) we talk about how brain health depends on sleep & our brain's ability to clear out different toxins that can contribute to neurodegenerative diseases.

newsletter

click here for oura ring link!

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4:: spring cleaning:: body detox! part I (lymphatic system, lymphatic massage, & how to detox your body for free!)

Mon, 08 Apr 2024 05:00:00 -0500

we chat about all things spring cleaning, but for your body! sit down for a wellness girl chat all about our body's natural "detoxification system" & free ways to improve our body's own ability to "spring clean" & detox! we mention a self-massage, body scan, & the full blog post as resources to help your own body's natural detox, so check out the links below!

link to the wellness big sis blog post

in this episode, we cover the anatomy & physiology of the lymphatic system, what our body actually does for detoxification, & how our body is built to detox with the complexities of the lymphatic system!

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3:: founders journal #1 (the why behind elää, my story, & 2023/2024 Q1 catch-up)

Thu, 04 Apr 2024 05:00:00 -0500

a little founders journal entry to see what elää wellness has been up to in 2023 & Q1 of 2024. we chat all things imposter syndrome, plans & trials for the business, & creating small business community to chat about our wins & struggles! if you're an entrepreneur, small biz owner, or just looking for comfort while you start your business, you're in the right place!

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2:: smooth poops, braless & pantsless, & gut health like you've never heard before!

Thu, 28 Mar 2024 05:00:00 -0500

a deep dive wellness girl chat into all things gut health like you've never heard before! take a look at the anatomy & physiology of out digestive tracts & the true workings of our own "gut health", then learn actionable, FREE, takeaways on how to help your own gut health! in this episode, we cover how the nervous system impacts our own gut health, how restrictions within what we wear contributes to our own bowel movements & gut health, & the ways we can utilize soft tissue mobilizations & breathwork to help our gut health!

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1:: hey soul sista!

Mon, 18 Mar 2024 02:15:00 -0500

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Wellness Big Sis: The Pod

101:: Trimester Zero: How I'm building the hottest version of myself before pregnancy

100:: You're not failing! A pregnancy & postpartum mental health deep dive with Dr. Abigail Powell

BONUS:: You're Invited! A live recording from the book launch of a future NYT Bestseller, Do The Thing

99:: What The Devil Wears Prada can teach us about cortisol

98:: Doom scrolling is hijacking your brain's reward system. Here's how to get it back!

97:: The hormone connection nobody is making for women! (hint: it has to do with your liver & alcohol!)

96:: The overnight system In charge of cleaning your brain (& how to stop getting in its way!)

95:: Bloated? Puffy? Sluggish? Your lymphatic system is talking to you...

94:: Is this the next lazy girl fitness hack? (Science deep-dive on vibration plates!)

93:: What your 50-year-old self wishes you knew in your 20s (The gen z & millenial guide to menopause!)

92:: Is your fitness tracker lying to you? (How fitness trackers estimate calories & why they’re often wrong!)

91:: Applying Traditional Chinese Medicine practices with Dr. Felice Chan (TCM at the Olympics and looking beyond the "Chinese Baddie" trend!)

Goalchella:: Female physiology, dopamine, forever chemicals, romantic relationships, habit science, money tips, & travel! (top moments!)

Goalchella:: The science behind building habits future you will thank you for (how to actually "do the thing" in 2026!)

Goalchella:: "Girl math-ing" our way to traveling more in 2026 with Katie Kelton (2026 travel hacks!)

Goalchella:: The truth behind forever chemicals with Dr. Emily Hilz (Understanding endocrine disruptors & what we can do about them!)

Goalchella:: The science behind strong, romantic relationships with Dr. Lisa Neff (& how the quality of your relationship affects your health!)

Goalchella:: Building stronger financial health in 2026 with Katie Kelton

Goalchella:: Motivation, learning, and the female brain with Dr. Emily Hilz (A deep dive into reward systems & hormonal influences)

Goalchella:: The science behind "training like a girl" with Dr. Sam Moore (How to be adaptable, resilient, & attuned to our female physiology)

90:: Is cold plunging for the girls? (The science behind cold therapy for women!)

89:: It's getting hot in here! (The science behind saunas for women!)

88:: Your zodiac-aligned health & wellness blueprint for 2026!

The Best of 2025:: Life-changing interview moments of 2025!

The Best of 2025:: The Female Body!

The Best of 2025:: The Female Brain!

87:: The science of pain (how your brain creates & can rewire pain)

86:: Creating 2026 goals you can actually stick to (chatting "word of the year" & 2025 reflections!)

85:: The science of gratitude (& using gratitude to rewire your brain!)

84:: The neuroscience behind Lucky Girl Syndrome (how affirmations and manifestations can rewire your brain)

BONUS:: 2025 Wellness Gift Guide

83:: Self-care, self-help, and self-growth could be ruining your friendships (The research behind self improvement and social sabotage)

82:: The science of female friendships (& the ultimate friendsgiving guide!)

81:: 10 health & wellness jump scares (Halloween special!)

80:: The female brain on consistency & goal-setting (why we are more consistent & motivated towards some goals than others!)

79:: The female brain on motivation & discipline (how estrogen influences our brain throughout the menstrual cycle!)

78:: Entering your soft girl wellness era

77:: Cooldowns, cortisol, & your parasympathetic nervous system!

76:: Strength training really is *that* girl in your exercise handbag!

75:: The one thing women DON'T need in their exercise handbags

74:: The forgotten essential in your exercise handbag... Jump Training!

73:: The controversial HIIT & SIT conversation (& why both are ESSENTIAL parts of our exercise routines as women!)

72:: Atomic Habits for the girls

71:: Your dopamine system through the lens of The Summer I Turned Pretty (Is your dopamine system Team Conrad or Team Jeremiah?)

70:: I haven't worked out in 3 WEEKS?! (The shocking revelations I've learned as a Dr. of Physical Therapy)

69:: hard health & wellness truths I'd tell you if I wasn't afraid to hurt your feelings

68:: creating your own summer, luxury wellness retreat! (& the intersection of luxury & health!)

67:: getting vulnerable about my own mental health journey & faith

66:: butter as a longevity tool!? (& more health & wellness trends to keep a pulse on!)

65:: health & wellness products that are actually worth it (& de-influencing you on ones that are not!)

64:: the coolest things you should know about your body (& definitely bring up at dinner parties!)

63:: The science behind fasting as women (& why it is different than men!)

62:: Dr. Felice Chan, a Traditional Chinese Medicine Doctor, talks hormonal balance, anxiety, gut health, and skincare from a TCM perspective

61:: the mental & physical signs of exercise burnout (& how to get out of an exercise funk!)

60:: health & wellness propaganda I will absolutely NOT be falling for (& neither should you!)

Mamapalooza:: Top Moments! Creatine, sex, male fertility, & more!

Mamapalooza:: What your man can do to help his fertility! (& how men's health affects your pregnancy!)

Mamapalooza:: Breastfeeding Q&A with Board-Certified Lactation Consultant, Sunayana Weber, of It's More Than Milk

Mamapalooza:: Breastfeeding 101 with International Board Certified Lactation Consultant, Sunayana Weber, of It's More Than Milk

Mamapalooza:: Debunking Pregnancy & Postpartum Fitness Myths LIVE

Mamapalooza:: Creatine for women (mama AND baby!) from conception to postpartum with Dr. Stacey Ellery, PhD

Mamapalooza:: exercising during pregnancy & postpartum with Coach Sadie & Coach Jess, certified pregnancy & postpartum coaches

Mamapalooza:: sex, pregnancy, labor, delivery, & girly topics we are too afraid to talk about with Dr. Emily Tran, PT, DPT

Mamapalooza Virtual Podcast Festival Kickoff!!

59:: breakdown for the baddies:: what exercise is right for my body & how can I be more disciplined in my healthy routines?

hotter & smarter in 5:: rep range cheat sheet for muscular and cardiovascular health

58:: break it down for the baddies:: body composition, fat loss, & muscle building

hotter & smarter in 5:: the benefits of nasal breathing

57:: Dr. Dixie Stanforth talks staying motivated, exercising as women, and how to overcome challenges

hotter & smarter in 5:: why does alcohol raise my heart rate?

56:: challenging the phrases "toning" and "cardio for fat loss" with Phil Stanforth, FACSM (& the ins & outs of female body composition)

hotter & smarter in 5:: fun facts about the luteal phase

55:: a menstrual cycle in my life! (workouts, fueling, recovery, sleep, & tips & tricks for how to structure your month around your menstrual cycle!)

hotter & smarter in 5:: follicular phase fun facts!

54:: why you SHOULDN'T be cycle syncing (& what to do instead!)

hotter & smarter in 5:: fun facts about your period!

53:: our periods throughout history (women "inferior" to men?!, the history, marketing, & evolution of period care products!)

hotter & smarter in 5 min:: it's our 1 year pod-iversary! (THANK YOU, failures, successes, & getting vulnerable about the future!)

52:: break it down for the baddies:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!)

76:: Strength training really is that girl in your exercise handbag!