Well-Fed Women

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? [4...

Transcribed - Published: 9 December 2025

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? ...

Transcribed - Published: 2 December 2025

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 Whol...

Transcribed - Published: 25 November 2025

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 ...

Transcribed - Published: 18 November 2025

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 ...

Transcribed - Published: 11 November 2025

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:...

Transcribed - Published: 4 November 2025

Michelle Shapiro is back to uncover the shocking truths about MCAS, histamine intolerance, and POTS that most people, including practitioner, get wrong. We dive into the latest science, why “detoxing” or chasing root causes too soon can actually backfire, and how to begin the path to healing. If you’ve ever felt dismissed, confused, or stuck in your symptoms, this conversation will change how you see chronic illness. Timestamps: [1:36] Welcome [5:20] Interview with Michelle Shapir...

Transcribed - Published: 28 October 2025

In this episode, we’re tackling your biggest questions about exercise, stress, and hormones. We explore why blood sugar may look more stable on workout days, what exercise intolerance really means (and when it’s best to rest), and the difference between everyday stress and deeper hormonal imbalances. If you’ve ever wondered how stress shows up in your workouts, energy, and resilience, this one’s for you. Timestamps: [1:55] Welcome [13:48] Health benefits of walking backwards [20:4...

Transcribed - Published: 21 October 2025

Back pain is one of the most common health issues, but most people are getting the story wrong. In this episode, Dr. Grant Elliott breaks down the latest research on pain, the nervous system, and recovery—explaining why scary MRI results don’t always match symptoms, why movement is medicine, and how your beliefs can shape healing. You’ll learn practical tools to calm a sensitized nervous system and rethink what real recovery looks like. Timestamps: [1:50] Intro [4:49] Welcome Dr. Grant ...

Transcribed - Published: 14 October 2025

Should you train for how you look, or how long you live? We’re unpacking the research on BMI vs muscle for longevity, the body image tug-of-war many women face when it comes to aesthetics in fitness, and how to know if you need a deload week. Plus, we cover the surprising nutrient depletions that can happen with medications like birth control and SSRIs. Timestamps: [1:50] Welcome [3:13] Study whether muscle mass index helps you actually lives longer [10:08] I sometimes struggle to balance the...

Transcribed - Published: 7 October 2025

Missing periods can affect fertility, hormones, and even how you experience perimenopause later in life. Lindsey Lusson, RD, joins me to unpack the latest research on hypothalamic amenorrhea, the impact of nutrition on cycle health, and why addressing root causes matters more than ever as we age. Timestamps: [1:52] Intro [3:41] Welcome Lindsey [9:00] What are the main things that are stopping women from getting their period back consistently? [13:48] Do we have any data that gives insight int...

Transcribed - Published: 30 September 2025

In this episode, we dive into the surprising connection between strength training and gut health, the hot debate around weighted vests, and whether protein timing really matters. We’ll also tackle a popular listener questions: how do you actually know if your gut is healed? Get ready for a mix of science, practical tips, and straight talk to help you train smarter and feel stronger inside and out. Timestamps: [1:56] Welcome [7:50] Discussion: A new study says 8 weeks of resistance train...

Transcribed - Published: 23 September 2025

In this episode, Stef and I sit down with Ryan Woodbury, co-founder of Needed, to unpack what most women aren’t being told about nutrition for fertility, pregnancy, and postpartum. We discuss what’s missing from standard prenatals, why nutrient needs skyrocket (and stay elevated) long after birth, and how to actually support your body through each phase. If you’ve ever wondered whether your supplement is doing anything—or why you still feel depleted postpartum—this one’s for you. ...

Transcribed - Published: 16 September 2025

This week, we’re talking about why strong legs mean a sharper brain, and how to use collagen, amino acids, and creatine to support strength, recovery, and overall health. We’ll cover smart strategies for healing injuries and chronic pain, why sticking with PT matters, and the best time to get bloodwork done postpartum. It’s your quick guide to getting stronger, thinking clearer, and feeling better. Timestamps: [1:49] Welcome [10:01] Discussion on Article that suggests leg power predicts...

Transcribed - Published: 9 September 2025

Did you know that brain fog can be a metabolic warning sign? In this episode, Dr. Austin Perlmutter breaks down how blood sugar swings, inflammation, and poor metabolic health silently chip away at your brain function over time. We also talk about how to eat to protect your mood, cognition, and long-term brain health, including the latest research on how to prevent dementia and Alzheimer’s disease. Timestamps: [1:38] Intro [3:43] Conversation with Dr. Austin Perlmutter [10:27] You mentioned t...

Transcribed - Published: 2 September 2025

In this episode, we dig into a fascinating new study showing that ages 36–46 may be the single most important decade for setting yourself up for a longer, healthier life. We’ll talk about how to boost aerobic fitness even if your workouts are mostly walking and weight lifting, plus unpack the trend of influencers getting ultra-lean on GLP-1s and what that means for health. And for a fun twist, we’ll explore the rise of scalp spas and whether they’re worth the hype. Timestamps: [1:57] Welcome ...

Transcribed - Published: 26 August 2025

If you’ve ever thought “Why can’t I just stick with it?”, this episode is for you. I’m talking with Ali Shapiro about why willpower isn’t the problem, how shame hijacks true behavior change, and what it really takes to heal your relationship with food and your body. We dive into emotional eating, weight loss without diet culture, and the mindset shifts that actually work—no guilt trips included. Timestamps: [1:54] Intro [3:37] Conversation with Ali Shapiro [4:00] How can peo...

Transcribed - Published: 19 August 2025

Muscle matters more than you think—for your bones, your metabolism, and your sanity. We’re also unpacking how to raise kids without diet culture and why mom rage might actually be a nervous system SOS. Timestamps: [2:05] Dr Stacy sims video re:osteoporosis [17:05] What’s something you believed 10 years ago that you've changed your mind about? [21:28] How do you recommend navigating food dyes and processed foods with kids without food shaming? [34:28] Can you talk about mom rage when eve...

Transcribed - Published: 12 August 2025

If your hormones feel off but no one’s giving you real answers, this episode is a must-listen. Caitria Thiele unpacks how to fix low progesterone and why “normal” labs don’t always tell the full story. We also dive into cycle tracking, missed ovulation, and the functional steps that actually restore fertility (without losing your mind). Timestamps: [1:53] Intro [4:00] What does progesterone do in the body, and why is it so critical for fertility and overall hormonal Balance? [7:29...

Transcribed - Published: 5 August 2025

We’re breaking down some of the buzziest wellness trends—cold plunges, fasted workouts, and how to know what’s actually “bad for your hormones.” Also: weird health rituals we swear by, even if they make us sound slightly unhinged. Timestamps: [5:39] Article “cold plunges cut muscle growth by 66%” [20:39] Is it really that bad to workout fasted for hormone health? [31:38] Over the past few weeks, my stools have been loose. Any thoughts on what could be wrong with my gut? [41:03]&nb...

Transcribed - Published: 29 July 2025

Snoring, sleep apnea, jaw tension, teeth grinding—these aren’t just annoying habits. Dr. Kimberly Baer explains how they’re actually red flags for deeper health issues in tied to airway dysfunction, oral ties, and stress overload. And yes, this is true for adults and kids! If you wake up tired or your partner sounds like a freight train at night, this one’s for you. Timestamps: [1:43] Intro [4:42] conversation with Dr. Baer [6:30] What role does oral health really play in the longevity ...

Transcribed - Published: 22 July 2025

Are functional foods healthier for us, or are they just rebranded diet culture that’s doing more harm than good? We also unpack how to manage cortisol and stress (like, realistically), and where to start when you want to lose weight and balance hormones, but feel hella overwhelmed. Don’t worry girl, we got you. Timestamps: [1:47] Welcome [24:14] Can you please talk about ways to lower my cortisol and also lower stress? [38:54] How do you know where to start with losing weight and balancing ho...

Transcribed - Published: 15 July 2025

We’ve all seen it. Botox, filler, and quick fixes are everywhere, but are they the best solution? Today, facial plastic surgeon Dr. Cameron Chesnut unpacks taking a holistic approach to aesthetics. We talk the truth about Botox and filler, and discuss lasers, regenerative treatments, and minimally invasive surgical options. Timestamps: [1:45] Intro [4:05] Interview with Dr. Chesnut [11:04] What do you think most people are getting wrong in the aesthetic industry? [18:18] Can you define ...

Transcribed - Published: 8 July 2025

If you’re not able to do 11 push-ups, don’t panic. We have some advice that might be helpful. We also talk tracking macros, figuring out your triggers, and options for continuous glucose monitors. Expect to hear “test, don’t guess” a few times. Timestamps: [1:38] Welcome [6:50] Viral Interview Clip: "Every woman should be able to do 11 pushups" [20:35] I'm tracking macros and breastfeeding, and still having deep cravings, what gives? What do you think about counting macros? ...

Transcribed - Published: 1 July 2025

You’re going to want to listen to this one! We’re answering all the hard questions about creatine with one of the top researchers in the industry, Dr. Darren Candow! We cover popular myths, how to figure out your exact dose, troubleshooting issues like bloating and sleep issues, and talk about the latest in the evidence-based literature. Let’s geek out! Timestamps: [1:37] Intro [4:28] Conversation with Dr. Darren Candow [5:24] What has happened in the literature in the past few decades that's...

Transcribed - Published: 24 June 2025

Apparently gum is packed with microplastics, so that’s fun. We also unpack how to pursue diet changes in midlife without falling into the trap of shame and guilt. Then, we finish it off with some hacks for lowering fasting glucose, and improving bone density after amenorrhea. It’s a little bit of everything! Timestamps: [1:45] Welcome [4:41] Plastic in chewing gum [15:31] Can you have nutrition goals that aren't rooted in shame? [29:53] I have high blood glucose levels after fasting and...

Transcribed - Published: 17 June 2025

Our first “Ask the Naturopath” episode! Dr. Stacy answers all your pressing health questions about the gut testing, nutrition, hormones, and more! We also dive deep into nervous system regulation and how to improve your ability to adapt to stress. Timestamps: [1:41] Intro [3:14] Welcome Dr. Stacy [5:13] What do you think was the big turning point for you when it came to your healing? [10:41] Can you talk about the nervous system? Any thoughts on chilling it out? [16:56] What...

Transcribed - Published: 10 June 2025

Pickles are peaking. Not only did Noelle try them for the first time, but it’s now on the list for top foods to eat for gut health. We also unpack heavy metals in protein powders, how to know what to prioritize when you’re overwhelmed and stressed, and using retinol vs peptides in skin care! Timestamps: [1:44] Welcome [9:06] Peak Pickle Era [18:51] can you please talk about your favorite protein powders, collagen powders, green powders, etc? [31:20] What one thing should I start doing t...

Transcribed - Published: 3 June 2025

In this episode, we unpack one of the most misunderstood topics in wellness: weight loss without diet culture. Michelle shares her unique approach to supporting intentional weight loss without shame, restriction, or disordered thinking. We also answer some hard questions relating to metabolism and leptin, and unpack the flawed idea that all restriction is diet culture. Buckle up, this one is a deep dive! Timestamps: [1:39] Noelle intro [3:47] Conversation with Michelle [4:09] Talk about your ...

Transcribed - Published: 27 May 2025

Emerging research shows the reason so many young adults are being diagnosed with colon cancer—and it starts in childhood. We also talk about how to distinguish diet culture and health advice, and tips for handling constipation when you’re following a healthy diet. Timestamps: [1:48] Welcome [5:40] Conversation about new research study about colorectal cancer [21:35] Are healthy swaps, like cauliflower everything really helpful or just diet culture in disguise? [31:11] What do you do abo...

Transcribed - Published: 20 May 2025

Your blueprint for navigating hormone shifts in your 30s, 40s, & 50s! In today’s episode, integrative medicine physician Dr. Taz Bhatia talks about how to optimize hormones in your late 30s, what to do to support your liver and estrogen detoxification during perimenopause, and everything you need to know about starting hormone replacement therapy. We also answer your questions about lab work, signs of specific hormone imbalances, and unexplained midlife weight gain. This one has it all!&n...

Transcribed - Published: 13 May 2025

Today we unpack new findings that show micronanoplastics play a significant role in stroke, how to tell the difference between emotional and physical hunger, and what to do if you’re struggling to digest protein and animal products. We also dive into the controversy around cold vs hot therapies for women. We bring the heat (pun intended). Timestamps: [1:24] Welcome [11:30] Nanoplastics conversation [26:54] How can women tell the difference between emotional hunger and physical hunger wi...

Transcribed - Published: 6 May 2025

In recent years, fertility rates in the US have reached a history low. The good news? There are things you can do to naturally improve fertility, support progesterone, and normalize your cycles—even as you age! In this episode, we talk about what your first steps should be if you’re struggling with infertility or missing periods using a root cause approach with registered dietician Anna Bohnengel. We also talk about nutrients for egg quality and pregnancy, and how to support your body in betw...

Transcribed - Published: 29 April 2025

AI is transforming content, recipes, photos, and now health care? We discuss what we, as consumers, need to know. We also talk about metabolism and insulin sensitivity as you age, biking vs walking, and Stef gives an epic pep talk when it comes to dealing with anxiety around sleep. Timestamps: [1:38] Welcome [2:24] Discussion about AI transforming healthcare [19:27] Does metabolism really slow down with age? [29:44] So we always hear about steps, but what about biking? Does biking have ...

Transcribed - Published: 22 April 2025

Ready for some hacks that actually work to improve blood sugar? Today, Jessica Jones tackles all of your in-depth questions about managing blood sugar, prediabetes, and diabetes, including food order, post-meal exercise, snacks, and wearable glucose monitors. We also discuss how blood sugar changes in midlife, and common root causes of blood sugar dysregulation. And no, carbs aren’t the enemy! Timestamps: [3:90] What are your favorite blood sugar hacks that actually work? [17:16] What a...

Transcribed - Published: 15 April 2025

If you’re struggling with prediabetes and blood sugar issues, should you focus on cutting out sugar? Our answer may surprise you. We also talk about the problems with the 30-30-30 trend of eating 30 grams of protein within 30 minutes of waking and doing 30 minutes of exercise afterward. Lastly, we give ideas and tips for working out from home. There’s something for everyone—so let’s hang out together! Timestamps: [1:36] Welcome [8:21] Since Siete brand cassava chips are no longer an opt...

Transcribed - Published: 8 April 2025

Cancer rates are rising rapidly—especially in young adults. With 1 in 2 men and 1 in 3 women being diagnosed with cancer, proactively preventing cancer is an absolute must in our modern world. Today, Dr. Leigh Erin Connealy shares what she’s learned in the last few decades treating cancer with an integrative approach. We also answer your questions about root causes of cancer, red flags in labs, how parasites, autoimmunity, and hormone issues can contribute to cancer, and what’s worth your tim...

Transcribed - Published: 1 April 2025

Today, we’re answering all of your questions about creatine supplementation and covering the benefits, myths, and exactly how and when to take it. We’ll be diving into the literature, troubleshooting symptoms, and talking about body composition and creatine for women 40+. Consider this your blueprint for how to integrate it into your life depending on your goals and needs! Timestamps: [1:42] Welcome [8:50] What is creating doing when we take it? [11:32] Can you talk about benefits? Any dosage...

Transcribed - Published: 25 March 2025

It’s another MythBusters episode! Today we tackle the myth that creatine makes you gain weight (and what’s really happening), and how and when to take it. We also talk about natural ways to regulate your nervous system, and unpack supplements, marketing, and getting nutrients from food first. Timestamps: [1:40] Welcome [6:20] Eggs meet new healthy definition [14:49] Can you help dispel some creatine myths like it makes you gain weight or only take it in the PM? [24:30] What are some nat...

Transcribed - Published: 18 March 2025

You hit 38, and all of the sudden the same stuff isn’t working like it used to! So, what’s going on? Dr. Mariza tackles the science behind weight changes in midlife, and how to build metabolic resilience and insulin sensitivity as you age. We also talk through lab work and how to make changes based on your blood work and symptoms. Perimenopause doesn’t have to suck, and small shifts can completely change your life in the decades to come! Timestamps: [3:12] Interview with Dr. Mariza [3:26] Wha...

Transcribed - Published: 11 March 2025

What’s the one CRAZY trick you must try to increase your metabolism? Well, it doesn’t exist. But we do have some thoughts about what to do if you feel like your metabolism has slowed down. We also discuss early morning workouts and weight the costs and benefits of walking in the morning vs walking after meals. Timestamps: [1:30] Welcome [11:30] Motion Sickness [16:45] Lead in Cassava Flour [27:29] Any advise for a slower metabolism 7 months postpartum? [44:38] I'm working outside of th...

Transcribed - Published: 4 March 2025

We’re covering ALL the hot topics in holistic dental health! Dr. Michelle Jorgensen takes on the science of fluoride use, the hydroxyapatite debate, how to prevent and deal with hidden dental infections, wisdom teeth removal, and resolving airway issues in adults and kids. Buckle up, this one may change your life! Timestamps: [3:50] Welcome Dr. Michelle [4:36] Why is there so much push back on fluoride right now? [11:37] What can we do to keep our mouths healthy and prevent dental issues? [17...

Transcribed - Published: 25 February 2025

Should you cut out alcohol after the Surgeon General’s warning? We explore the literature and assess the risk. We also discuss what to do to reduce inflammation and manage cortisol, how to approach TikTok trends in skincare with your teens, and burnout at work. Timestamps: [1:48] Welcome [4:20] Discussion on alcohol and cancer risk [18:03] What are your best suggestions for lowering inflammation and high cortisol? [32:04] How do we talk to teens about making healthier choices when they’...

Transcribed - Published: 18 February 2025

Today, we’re flipping the traditional fitness paradigm on its head to explore what you should be doing to support your muscle, metabolic function, and longevity with Mark Sisson. If you spent years doing cardio only to see little results, you’re not alone. Mark goes over exactly why chronic cardio is full of false promises, and talks through what to do, how long to do, and when to get it done. This is your blueprint for longevity! Timestamps: [5:01] Welcome Mark [6:03] What is the defin...

Transcribed - Published: 11 February 2025

Today we talk about working out smarter, not harder. We also dive into the marketing gimmick that is 10,000 steps a day, and talk about what the evidence based literature says when it comes to how much you're moving. Lastly, we unpack how to deal with life when things don't go as planned. Life is hard, but good friends and a solid community lightens the load. We're here for you, friends! Timestamps: [1:48] Welcome [4:00] Discussion on Red Dye 3 [14:20] Can you explain what to do when you're ...

Transcribed - Published: 4 February 2025

Did you know there are different types of acne, and they each can have different root causes? Today, Candice Wickerski is here to unpack how your gut, liver, and hormones are connected to your skin health and what to do about it! Whether you’re dealing with acne in perimenopause, scarring, or bacne, we’re uncovering exactly what to do to clear up your skin. Hint: cook with coconut oil, but don’t put it on your skin!Timestamps:[4:14] Welcome Candice[4:34] How does the gut microbiome communicat...

Transcribed - Published: 28 January 2025

Is protein powder a scam? Noelle and Stefani look at the evidence to find out. We also talk about why shifting your macros to lose weight and gain muscle may leave you feeling frustrated, and answer rapid-fire questions about creatine in your coffee, overconsuming protein, and managing expectations in motherhood. Timestamps:[2:00] Welcome[10:00] Could the emphasis on protein goals cause some people to overeat if not macro-familiar? If it was so important for us to hit protein goals, wouldn't ...

Transcribed - Published: 21 January 2025

Breast cancer rates are on the rise—especially for women under 40. So, what’s going on? Today, we discuss breast cancer rates, detection, and controversies with Dr. Jenn Simmons, a board-certified breast surgeon and integrative oncologist. In this episode, she shares when mammograms are necessary, and when they’re not. We also cover root causes, holistic treatments, and pitfalls with the current standard of care. Timestamps:[1:50] Welcome to the Well Fed Women podcast[3:39] Why are we seeing ...

Transcribed - Published: 14 January 2025

A recent study found that 90% of Americans are metabolically unhealthy. What’s missing? Our muscle!! Today, we discuss the latest fitness trends, and provide a simple template to build muscle for longevity. We also talk about blood sugar management, insulin resilience, and simple ways to improve glucose control. Let’s get back to the basics! Timestamps:[1:40] Welcome[7:40] Discussion on "exercise snacking"[15:50] Discussion on pilates[26:24] How do I program weight-lifting workouts (how many ...

Transcribed - Published: 7 January 2025

If you’re overwhelmed and utterly confused when it comes to EMFs, you’re not alone. Today, we discuss everything you need to know about cell phones, Wifi, EMFs, and dirty electricity, and how to realistically manage your exposure in the modern world. Nicolas Pineault is a legend, and we answer ALL of your questions in this episode!Timestamps:[3:42] Welcome Nicolas Pineault[3:45] Do you carry your cellphones in your pocket?[5:49] What are EMF's?[9:50] What are the different types of EMF's for ...

Transcribed - Published: 31 December 2024