Stress messing with your energy, sleep, digestion, and sanity? Christa Biegler and I dig into why your cortisol might be all over the place and what you can do to get your body back on track. Think practical tools, smart strategies, and actionable tips that help you finally feel grounded again.

Timestamps:

[1:59] Welcome

[4:22] Interview with Christa Biegler

[7:28] What sources of stress, in your opinion, are doing the most damage to women living right now?

[17:40] What are some biomarkers of stress for women and how do we know how our bodies are handling the stress we’re enduring?

[32:28] How do you actually build stress resilience?

[47:39] I keep waking up between 3 and 5 AM - is this stress related and why is this happening?

[49:38] How do you know when you’re stacking too many stressors?

[51:17] Does managing stress really mean managing your reaction to it?

[54:25] How can I reduce cortisol and do so consistently?

[57:55] What do you do if you’ve been under stress for years? How do you get out of it an heal your body in the moment?

[1:02:15] Top three free ways to reduce cortisol that are not seeing the sun first thing in the AM.

[1:06:42] A big modern world stressor for me has become Instagram. What is best moving forward?

Episode Links:

Get Pure Whole Food Vitamin C Here (use code WELLFED for 10% off your order)

Visit Christa's Website

Follow Christa on Instagram

Sponsors:

Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

Go to https://thisisneeded.com/ and use coupon code WELLFED for 20% off your first order.

Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

Today, we’re talking muscle, protein, and everything you need to know about healthy aging with Dr. Gabrielle Lyon. We break down optimal protein intake, the habits that actually build muscle, and the most effective way to train in your 30s, 40s, and 50s. If you want a clear, science-backed roadmap to becoming “forever strong,” this episode is it!

Timestamps:

[3:36] Welcome Dr. Lyon

[22:53] What’s the ideal ratio of protein for women who strength train?

[23:59] If you’re trying to build muscle and lose fat, how does protein change?

[25:38] Should our macros change as we age? Also, what are your favorite brands of protein powder and supplements?

[34:29] Do you take creatine and amino acids every day or just on the days you work out?

[38:13] Should collagen intake be counted towards daily protein intake?

[40:49] How do I get enough protein each day if a high dose messes up my digestion?

[42:36] Does consuming protein with carbs or with fat make a fat for building lean muscle?

[43:58] Does your body’s ability to absorb protein decrease as you age?

[44:21] I’m struggling with estrogen dominance, how do I get enough protein without relying too much on animal protein?

[44:57] What is the best thing to eat before weight training and then after?

[46:08] Do macro and nutrient requirements change with your cycle?

[47:16] How do I know if I’m actually succeeding in building lean muscle?

[47:48] Is it true that too much protein is bad for the kidneys?

[48:38] I’m 44 and exercise, I do a combo of cardio and strength. This past year, I’ve put on weight and what I’ve done in the past isn’t working any more- any tips or tricks?

[49:34] What would a good weekly workout routine look like? How much walking should we prioritize over cardio?

[50:56] I’m interested in lifting heavy and know there are a lot of options, but I’d like to increase my weight in my back squat but my core is compromised. Any advice?

[53:37] What are my sequencing of workouts for optimal muscle building?

Episode Links:

Dr. Lyon's website

Follow Dr. Lyon on Instagram

Follow Dr. Lyon on X

Dr. Lyon's YouTube

Get "Forever Strong"

RDA is .8 grams per kg of bodyweight, recommended by Dr. Lyon: 1.6 grams per kg of bodyweight

Protein powders:

• https://1stphorm.com/collections/protein
• https://www.thorne.com/products/set/protein-powders

What’s the ideal ratio of protein for women that weight train? Keep protein 1 gram per pound ideal body weight, but increase calories by 10-20%.

3 supplements for muscle building:

• Creatine Monohydrate: getkion.com/wellfed
• Urolithin A: https://www.mitopure.com/
• Omega-3 fatty acid

DEXA scan

In Body scan

Sponsors:

Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

Go to http://mdlogichealth.com/wfcolostrum, and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.

Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!

Lead in protein powder? 😬 Yep, we’re unpacking the Consumer Reports article that has everyone talking. Plus, what to do when you’re so sore you can barely move, and whether “balancing your hormones” is even a real thing. This one’s packed with recovery tips, a little myth busting, and science-backed advice.

Timestamps:

[20:00] Consumer health article “lead in protein powers”

[31:44] What’s the best course of action to support your body when you do a workout that makes you super sore?

[46:48] For face/ skin health would you say the red light face mask is better than the panel?

[54:35] Can you actually balance your hormones or are we chasing something impossible?

Episode Links:

Well Minerals Vitamin C

Consumer Reports Article: Protein Powders Contain Lead

MD Logic Health Whey Protein Isolate

MariGold Grass-fed Whey Protein Isolate Powder

Boncharge

Lumebox

Sponsors:

Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!

Go to http://mdlogichealth.com/wfcolostrum, and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.

Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order.

In this episode, I’m joined by registered dietitian Kayla Girgen to talk about what it really takes to build strength and resilience in midlife—without burning out. We dive into common fitness and nutrition myths that keep women stuck, how to train smarter (not harder), and why simple things like walking with weight—aka rucking—can transform your metabolism, muscle, and mindset.

Timestamps:

[.15] Intro

[3:18] Interview with Kayla Girgen

[3:48] What actually counts as strength training?

[9:09] For women who are already active, what shifts should they make in mid life to better support bone density?

[12:38] Talk me through food for bone density

[18:00] What are some shifts that I can make to my current fitness routine to make it beneficial to my changing body?

[21:43] After age 35, how much of our routine should be cardio vs strength work?

[23:03] How often are you rucking?

[23:40] What exactly is rucking and how does it differ from walking?

[25:34] How does rucking compare to running, HIIT or cycling in terms of energy output, joint health or any of that?

[27:24] Is there science yet that looks at rucking?

[28:56] Let’s talk about weighted vests. What’s the difference between weighted vests and rucking and if it’s actually worth it?

[34:54] What would you say to people who say wearing a weighted vest or a pack with weight changes your posture and lead to injury?

[37:25] Is there a specific weight that needs to be carried? How do you know where to start?

[39:42] Are you using a normal backpack or a specific backpack?

[45:53] What are some of the biggest pitfalls that you see women run into when it comes to nutrition?

[53:02] What’s the easiest way for someone to start carrying the load?

[57:57] If a women only had 20 minutes a day, would you rather her ruck, lift or walk?

Episode Links:

Well Minerals Vitamin C

Ruck Fit

Visit Kayla's Website

Win the Week

Free CGM Guide

Sponsors:

Go to https://thisisneeded.com/ and use coupon code WELLFED for 20% off your first order.

Go to http://mdlogichealth.com/wfcolostrum, and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.

Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order.

I always get a ton of questions about how to handle cold and flu season, so today I’m doing a deep dive into both prevention, and what to do at the first sign of sickness. No panic, no spiraling—just practical, holistic support so you can feel confident all season long. You got this!

Timestamps:

[1:52] Welcome

[5:15] Prevention

[9:40] Supplements for prevention

[23:52] What do do when you start feeling it come on

[29:33] Bonus herbs

Episode Links:

New Well Minerals Pure Whole Food Vitamin C

Vitamin D3 + K2 (adults)

Vitamin D3 (kids)

Elderberry Syrup (use code coconuts for 20% off your first purchase)

Drs. Choice Probiotic

Herb Pharm Kids Immune Fortifier

Zinc Lozenges

Zinc Liquid Drops

Quercetin

Kids Quercetin (age 6+)

Xlear Nasal Spray

drinklmnt.com/wellfed

Herm Pharm Kids Immune Avenger

Gaia Herbs Quick Defense

Umcka Cold Care

Boiron Oscillococcinum

Lumebox red light therapy

Sponsors:

Go to curednutrition.com/wellfed and use code WELLFED for 20% off.

Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!

Go to http://mdlogichealth.com/chocolate and use coupon code COLLAGEN15 for 15% off.

Today we unpack a groundbreaking new study showing exercise stops cancer from coming back after treatment. We also talk about what really matters for building strength and longevity, how to know if you’re actually gaining muscle, and which labs are worth asking for at your next physical. Spoiler: “toning” isn’t a thing, but progressive overload definitely is.

Timestamps:

[1:35] Welcome

[15:15] Discussion about study on how exercise is better than drugs to stop cancer

[29:11] What are the top 3 basics for fitness after age 35?

[42:15] I'm due for a physical and I want bloodwork and don’t know what to ask for.

[49:05] I’ve been lifting more intentionally, but not sure if what I’m doing is building muscle. How do I know if I’m building muscle vs. maintaining?

Episode Links:

Exercise ‘better than drugs’ to stop cancer returning after treatment, trial finds

Noelle's instagram post: Exercise is more effective than drugs at stopping cancer

Sponsors:

Go to https://thisisneeded.com/ and use coupon code WELLFED for 20% off your first order.

Go to curednutrition.com/wellfed and use code WELLFED for 20% off.

Go to http://mdlogichealth.com/chocolate and use coupon code COLLAGEN15 for 15% off.

Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

Blood sugar affects everything from your energy and sleep to your hormones and weight—yet most women are never taught how to manage it. In this episode, Kara Collier, RDN and co-founder of Nutrisense, shares what you need to know about CGMs, practical lifestyle hacks for glucose control, and the unique considerations women face after 35.

Timestamps:

[1:44] Intro

[6:45] Interview with Kara

[7:06] What did you see in your practice that made you realize blood sugar is a much bigger piece of the health puzzle?

[10:51] Can you define what healthy blood sugar is, outside of markers on labs?

[13:45] What does healthy blood sugar look like from a CGM perspective?

[19:20] What's your opinion on why women are struggling more with blood sugar?

[24:36] What do CGM's track and what data is most important?

[36:10] Talk to me about the impact that stress has on our blood sugar and our ability to manage glucose.

[41:06] What about exercise and sauna (the things that raise our heart rate)? What do we expect to see, what’s normal, and what’s not?

[48:01] What are some of the most effective "hacks" in nutrition and exercise for blood sugar?

[55:30] Do you think that carb timing influences blood sugar at all?

[56:28] I got a CGM to see if there is anything obvious with my sleep. Am I trying to avoid spikes all together?

[1:03:04] How do we actually reverse insulin resistance?

[1:09:56] Is fasting really good for blood sugar?

[1:11:38] My 10 -year -old daughter has been wearing a CGM for about a month now. She has high anxiety and I noticed that when her anxiety is high, a juice box will calm her down at night. Once we put a CGM on her, we realize that her glucose is pretty low on average. How do we keep her glucose up without eating straight sugar all the time? What are some good glucose boosting snacks?

Episode Links:

Nutrisense CGM

Well Minerals Vitamin C

Sponsors:

Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!

Go to curednutrition.com/wellfed and use code WELLFED for 20% off.

Go to http://mdlogichealth.com/chocolate and use coupon code COLLAGEN15 for 15% off.

Go to wellminerals.us/chill and use code WELLFED to get 10% off your order.

This week we’re digging into a new study on high-protein ultra-processed foods (spoiler: protein doesn’t magically cancel out junk food), plus your biggest questions on appetite, cardio vs. strength, and working out with hypothyroidism. We talk about our thoughts on “belly fat,” why your hunger might have gone MIA, and how to find the right workout balance without losing your mind.

Timestamps:

[1:35] Welcome

[4:00] Discussion: study that looked at protein enriched foods

[14:40] I’d love to know how to increase my appetite.

[36:14] What’s a good ratio of cardio vs strength per week?

[39:26] This question is about hypothyroidism - I take a medicine first thing in the morning and I’m not supposed to eat for a full hour after taking. It’s also the only time I have to workout - am I doing damage working out on an empty stomach?

Episode Links:

High protein ultra processed foods

Sponsors:

Go to https://thisisneeded.com/ and use coupon code WELLFED for 20% off your first order.

Go to curednutrition.com/wellfed and use code WELLFED for 20% off.

Go to http://mdlogichealth.com/chocolate and use coupon code COLLAGEN15 for 15% off.

Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.