In this episode, Larissa and Malerie discuss the benefits of rucking, particularly for women's health. They explore how rucking can improve bone density, mental health, and overall fitness while being a low-impact exercise. The conversation covers the basics of rucking, how to get started, and the importance of community and accountability in maintaining a fitness routine. They also debunk common myths about rucking and emphasize its accessibility for all fitness levels.

Takeaways:

• Rucking is a low-impact exercise that benefits joints.
• It helps improve bone density, especially for women.
• Rucking can enhance mental health and reduce stress.
• It's an easy exercise to incorporate into daily routines.
• You can start rucking with minimal equipment, like a backpack.
• Rucking can be done while listening to podcasts or audiobooks.
• Community support increases the likelihood of sticking to a fitness routine.
• Rucking can help balance hormones and improve insulin sensitivity.
• It's a great alternative for those who struggle with traditional gym workouts.
• Rucking can be adjusted based on individual fitness levels.

Chapters:

00:00 Introduction to Rucking and Its Benefits

04:04 Understanding Rucking: Basics and Techniques

10:02 Rucking for Women's Health: Bone Density and Mental Benefits

19:04 Misconceptions About Rucking and Getting Started

25:05 Rucking Challenge and Community Engagement

In this conversation, Malerie and Larissa explore the transformative benefits of saunas, discussing their health impacts, types, and the science behind their effectiveness. They delve into the importance of detoxification, mineral replenishment, and the role of saunas in enhancing cardiovascular health. The discussion also covers the combination of sauna use with cold plunges, the effects on sleep, and the mindfulness aspect of sauna sessions. The conversation emphasizes the need to listen to one's body and the long-standing cultural significance of saunas in wellness practices.

As mentioned in the episode, Sauna Use by Menstrual Cycle Phase:

• Menstrual (Days 1-5): Sauna 1-2 times per week for 15-20 minutes at a comfortable heat level to ease cramps. Hydrate heavily (500ml pre/post) and skip if you have heavy flow or feel dizzy.
• Follicular (Days 6-14): Sauna 2-3 times per week, up to 3-4 times for experienced users, for 20-25 minutes at max tolerated heat. Pair with exercise, hydrate well, and monitor for fatigue.
• Ovulatory (Days 12-16): Sauna 2-3 times per week, up to 3-4 times for experienced users, for 20-25 minutes at max tolerated heat. Try contrast therapy for mood benefits, hydrate well, and stop if you feel discomfort.
• Luteal Early (Days 15-22): Sauna 2-3 times per week for 20-25 minutes at a comfortable heat level to support recovery. Hydrate well.
• Luteal Late (Days 23-28): Sauna 1-2 times per week for 15-20 minutes at gentle heat, avoiding pushing too hard. Skip if feeling irritable and hydrate well.

Quick Recommendation: Keep sessions at 20-25 minutes, shorter (15-20 minutes) during menstrual and late luteal phases. Don’t push too hard, and hydrate (500ml pre/post). Increase to 3-4 times per week in follicular/ovulatory phases only if experienced and feeling good. Always listen to your body.

Takeaways

• Saunas can improve mood and detoxify the body.
• Regular sauna use is linked to cardiovascular health benefits.
• Heat shock proteins produced in saunas help protect and repair cells.
• Detoxification through saunas reduces stress on the liver.
• Hydration and mineral replenishment are crucial after sauna sessions.
• Different types of saunas offer varying benefits: dry, infrared, and steam.
• Combining sauna use with cold plunges enhances recovery and wellness.
• Saunas can improve sleep quality by lowering body temperature post-session.
• Mindfulness practices in saunas can enhance mental clarity and reflection.
• Sauna use is a time-tested wellness practice across cultures.

Chapters

00:00 Introduction and Personal Updates

00:18 Exploring the Benefits of Sauna

02:07 Types of Saunas and Their Uses

05:00 Sauna and Health Benefits for Women

07:57 Hydration and Detoxification

10:55 Combining Sauna with Other Biohacks

16:03 The Benefits of Sauna and Cold Plunge

19:50 Sauna's Impact on Sleep Quality

21:15 Overall Wellness and Recovery

22:07 Listening to Your Body: Sauna and Cold Plunge Tips

26:14 Hydration and Nutrition Post-Sauna

27:50 Meditation and Reflection in the Sauna

29:43 Embracing Discomfort for Growth

32:39 Disclaimer

In this conversation, Larissa and Malerie explore the transformative effects of cold plunging on mental and physical health. They share personal experiences, discuss the science behind cold exposure, and highlight its benefits for hormonal balance and stress management. The conversation also covers practical tips for beginners, the importance of cycle syncing, and the mental challenges associated with starting cold plunging. Listeners are encouraged to document their journeys and join the cold plunge challenge to experience the benefits themselves.

Ready to feel the chill? Download our free pdf Cold Plunge Guide and Tracker and join our #ColdPlungeChallenge! Start with a 30-second cold shower at the end of your next shower. Over a week, work up to 1-2 minutes. Notice how you feel—more energized, focused, or uplifted? Share your journey on social media with #ColdPlungeChallenge. We can’t wait to hear your stories!

Takeaways

• Cold plunging can significantly boost mood and reduce stress.
• The initial shock of cold water can be mentally and physically invigorating.
• Women experience hormonal fluctuations that can affect mental health.
• Cold plunging activates the parasympathetic nervous system, aiding relaxation.
• Regular cold exposure can improve sleep quality and resilience to stress.
• Cold plunging can help with weight management by boosting metabolism.
• It's important to start at a comfortable temperature and duration for beginners.
• Documenting progress can help maintain motivation and track benefits.
• Listening to your body is crucial when cold plunging, especially during your menstrual cycle.
• Cold plunging can be a powerful tool for mental health recovery.

Chapters

00:00 The Power of Cold Plunging

04:59 Mental Load and Women's Health

10:16 Cold Plunging: Science and Benefits

14:53 Personal Transformation Through Cold Plunging

20:03 Syncing Cold Plunging with the Menstrual Cycle

24:23 Navigating the Challenges of Parenthood

27:16 The Journey to Mental Wellness

30:06 The Transformation Through Cold Plunging

33:44 Understanding the Benefits of Cold Therapy

38:44 Practical Tips for Beginners

45:09 The Cold Plunge Challenge: Join Us!

49:28 Disclaimer

In this conversation, Malerie and Larissa discuss the book 'Atomic Habits' by James Clear, exploring its key concepts and how they can be applied to improve wellness and habit formation. They delve into the four laws of behavior change, the importance of simplicity, and the role of mindset in achieving long-term success. The discussion also touches on community support, hormonal considerations for women, and practical tips for busy individuals to incorporate new habits into their lives.

Takeaways

• Reading Atomic Habits can change your perspective on habits.
• Building systems is crucial for success in habit formation.
• Simplicity in habits helps busy individuals maintain consistency.
• Making habits obvious and attractive increases adherence.
• Tracking progress can enhance motivation and accountability.
• Mindset shifts are essential for long-term habit success.
• Small, incremental changes lead to significant results over time.
• Understanding hormonal fluctuations can aid in habit consistency for women.
• Creating a supportive environment is key to habit formation.
• Community support can enhance accountability and motivation.

Notable Links

Atomic Habits: Get it, read it, let us know your thoughts!

Habitica: Habitica is a free habit and productivity app that treats your real life like a game. Habitica can help you achieve your goals to become healthy and happy.

Habit Tracker: Grab our Habit Tracker that we use every day to stay accountable as we learn and adopt new ways to feel our best!

Chapters

00:00 Introduction to Wellness Must Read

01:04 Exploring Atomic Habits by James Clear

03:58 Building Consistency in Habits

06:56 The Four Laws of Behavior Change

10:05 Making Habits Easy and Satisfying

13:04 Tracking Progress and Accountability

16:02 Mindset Shifts for Lasting Change

23:55 The Power of Choices and Consistency

26:32 Making Habits Easy and Sustainable

29:20 Rebounding from Setbacks

32:32 Creating an Environment for Success

36:11 Navigating Hormonal Changes and Habit Formation

38:54 Balancing Busy Lives with New Habits

In this conversation, Larissa and Malerie discuss the importance of magnesium as a vital mineral for overall health and wellness. They share personal experiences with magnesium supplementation, its benefits, and the various types available. The discussion also covers factors that deplete magnesium levels, methods of absorption, and the essential role magnesium plays in bodily functions. The conversation emphasizes the need for adequate magnesium intake for optimal health, especially in high-stress lifestyles.

Takeaways:

• Magnesium is crucial for over 300 bodily processes.
• It acts as the body's wifi router, keeping everything connected.
• Deficiency in magnesium can lead to various health issues, including migraines.
• Stress, caffeine, and processed foods can deplete magnesium levels.
• Different types of magnesium serve different purposes in the body.
• Magnesium can be absorbed through diet, supplements, and topical applications.
• Maintaining adequate magnesium levels enhances the effectiveness of other health hacks.
• Magnesium is essential for muscle relaxation and recovery.
• Regular testing of magnesium levels can help manage deficiencies.
• Everyone, including children, needs sufficient magnesium for optimal health.

Notable Links:

• We love these brands of supplements! Magnesium Breakthrough, Thorne Magnesium CitriMate & Pure Encapsulations

• Get Your Free Guide to Magnesium HERE (Consider subscribing to our monthly newsletter! We will not crowd your inbox, I promise.)

Chapters:

00:00 Introduction to Magnesium: The Unsung Hero

02:50 Personal Experiences with Magnesium

08:58 The Importance of Magnesium for Body Functions

10:43 Factors Affecting Magnesium Absorption

13:51 Types of Magnesium Supplements

15:14 Exploring Magnesium Supplements

18:40 Magnesium for Muscle Relaxation and Sleep

22:33 Types of Magnesium and Their Benefits

26:36 Absorption and Timing of Magnesium

28:49 The Importance of Magnesium in Health

29:28 Disclaimer

In this episode of My Wellness Rewired, hosts Malerie and Larissa discuss the importance of minerals in women's health, and identify the top five essential minerals for women. They emphasize the significance of lab work for personal health insights, debunk common myths about nutrition, and provide practical recommendations for improving mineral intake. The conversation highlights the individual nature of nutritional needs and the barriers to mineral absorption, encouraging listeners to take proactive steps towards better health.

Takeaways

• Minerals are not all electrolytes; some serve different functions.
• Magnesium is crucial for over 600 biochemical reactions in the body.
• 60% of women are deficient in key minerals like magnesium and iron.
• Lab work is essential for understanding personal health and deficiencies.
• Women are more likely to experience nutrient deficiencies due to various life stages.
• Food alone is often not enough to meet nutritional needs today.
• Supplements can be safe and beneficial when used properly.
• Individual nutritional needs vary greatly among women.
• Chronic stress and certain medications can hinder mineral absorption.
• Taking small, manageable steps can lead to better health outcomes.

Notable Links:

• Free Minerals guide: We got you girl! Use this link for a free downloadable pdf. Stick it up on the fridge and keep it handy!

• Ways2Well⁠: Your friend is hooking you up with 10% off. When you click this link and checkout on Ways2Well.com you will see the discount automatically applied.

• ⁠Function Health⁠: Function Health offers 100+ lab tests & insights from top doctors. Access code: LHUGHES16 ⁠

• SuppCo⁠: Supplements should improve your health, not confuse you. The world’s first real supplement tracker and optimizer is here.

• Baja Gold Mineral Sea Salt - We love this stuff!

In this episode of My Wellness Rewired, hosts Malerie Young and Larissa Hughes delve into the often-overlooked topic of hydration, emphasizing its critical role in women's health and overall wellness. They discuss the effects of dehydration on energy, mood, and skin health, while providing practical tips for optimizing hydration. The conversation also addresses common myths surrounding water intake, the importance of electrolytes, and recognizing signs of dehydration. The hosts encourage listeners to make hydration a priority in their daily routines and to support each other in this essential aspect of health.Takeaways:- Hydration is fundamental for energy and mood regulation.- Dehydration can lead to cravings for junk food.- Women have unique hydration needs due to hormonal fluctuations.- Drinking water can improve skin texture and reduce aging signs.- Electrolytes are essential for proper hydration absorption.- Myths about water intake, such as the '8 glasses a day' rule, are misleading.- Hydration affects digestion and detoxification processes.- Recognizing dehydration symptoms can prevent health issues.- Building a hydration habit is crucial for overall wellness.- Simple tips like drinking water before meals can enhance hydration. Notable links: Yuka App - Yuka deciphers product labels and analyzes the health impact of food products and cosmetics.

In this episode, Malerie and Larissa explore the transformative power of functional medicine and comprehensive lab work in optimizing women's health. They discuss the differences between traditional and functional medicine, emphasizing the importance of understanding root causes rather than just treating symptoms. The conversation highlights various health services like Ways2Well and Function Health, and introduces the Suppco app as a tool for tracking health and supplementation. The hosts encourage listeners to take ownership of their health through accessible lab work and biohacking tools, ultimately empowering them to make informed decisions about their wellness journey.

Takeaways:

• Functional medicine focuses on root causes rather than just symptoms.
• Comprehensive lab work can uncover hidden health issues.
• Women's health issues are often misdiagnosed or dismissed.
• Access to lab work is crucial for understanding personal health.
• Biohacking empowers individuals to optimize their health.
• The Suppco app helps track supplements and health metrics.
• Ways2Well offers personalized lab work and telehealth consultations.
• Function Health provides extensive testing for a flat fee.
• Brands of supplements can significantly impact health outcomes.
• Taking ownership of health is essential for overall well-being.

Notable links:

Ways2Well: Your friend is hooking you up with 10% off. When you click this link and checkout on Ways2Well.com you will see the discount automatically applied.

Function Health: Function Health offers 100+ lab tests & insights from top doctors. Access code: LHUGHES16

SuppCo: Supplements should improve your health, not confuse you. The world’s first real supplement tracker and optimizer is here.

Happy Scale: Dieting is hard enough. But when you work hard, hop on the scale, and see a number that's higher than yesterday? Well, that's just not fair! Happy Scale smooths out your daily scale weights and makes insightful predictions about when you'll hit your goals. Join the hundreds of thousands of users who use Happy Scale to tame the scale!

myfitnesspal: #1 nutrition tracking app! Make progress with the all-in-one food, exercise, and calorie tracker.