Well-Fed Women

Episode 576—the last one! After 11 years of conversations, Stef and I are looking back at how our views on health have evolved and answering a final round of listener questions. We’re talking Botox, histamine and hormones, staying low carb long term, weight gain when you start lifting, our favorite shoes, and what we’ve appreciated most about doing this podcast together. Thank you, friends. We love you! Timestamps: [8:04] Biggest ways your ideas on health had grown/changed throughout the podc...

Transcribed - Published: 17 March 2026

Let’s see how much we can pack in! Today, we’re diving into the egg controversy and what omega-6 testing, feed supplementation, and egg license numbers actually mean. We also discuss insulin resistance, dark circles and eyesight after 40, salt choices, and share nuanced thoughts on GLP-1s. It’s a big-picture conversation about food transparency, metabolism, and midlife shifts. Timestamps: [1:35] Welcome [12:10] Egg conversion [30:07] Can we do a dive into insulin resistance? It sounds e...

Transcribed - Published: 10 March 2026

This episode is all about finding the sweet spot between effort and regulation. We cover trending tools like vibration plates, healing after chronic overtraining, migraine management, and whether walking is enough. In summary: progress only sticks when your nervous system is on board. Timestamps: [1:40] Welcome [2:37] Would love your take on the very popular vibration plates right now. [18:32] What’s one health trend you wish women would stop stressing over? (Gentle roasting encouraged)...

Transcribed - Published: 3 March 2026

A listener Q&A episode all about navigating midlife health without making it harder than it needs to be. We’re diving into macro balance, whether body scan scales are worth your energy, how to stop feeling overwhelmed by “doing it all.” Real talk, realistic expectations, and a reminder that you don’t need to overhaul your life to move forward. Timestamps: [1:40] Welcome [25:22] Why is it hard to keep fat low with macros? [38:25] How do you not get overwhelmed with everything y...

Transcribed - Published: 24 February 2026

Hormones can feel confusing, especially after 35 when things start to shift. In this Q&A episode, we’re answering your most common hormone questions, including DIM for estrogen dominance, ovulation breakouts, and the surprising roles estrogen, progesterone, and histamine play in perimenopause symptoms. Let’s make it make sense! Timestamps: [1:41] Welcome [17:18] Does taking dim for estrogen dominance help or hinder? [33:39] Are you on HRT or planning on it? [37:16] Why do I break out arou...

Transcribed - Published: 17 February 2026

From protein overload to supplement confusion, the wellness industry has a lot of opinions right now. We sit down with Angelo Keely to talk about what the science supports when it comes to muscle, protein intake, essential aminos, and aging well after 35. If you’re overwhelmed by protein advice, this episode brings it back to reality. Timestamps: [1:37] Intro [3:50] Welcome Angelo [4:27] What area of nutrition research are you most excited about right now and why? [8:50] Do you fe...

Transcribed - Published: 10 February 2026

Midlife health is about far more than a single lab value. In this episode, we talked about how hormones, muscle mass, cholesterol, and inflammation influence long term heart and metabolic health. If you’ve ever felt overwhelmed or confused by what to focus on, we’re bringing the clarity and direction to make it easier on you! Timestamps: [1:50] Welcome [11:52] I saw a post that said muscles in our legs help us have longevity and our calf muscles are like the second heart in the body. I’m assu...

Transcribed - Published: 3 February 2026

Chronic inflammation isn’t just about food, supplements, or willpower—it’s about regulation. In this episode, Dr. Joshua Redd and I explore the most overlooked contributors to chronic inflammation, including blood sugar and gut health to stress and nervous system load. You’ll walk away with realistic steps to support your body instead of fighting it. Timestamps: [1:40] Intro [4:15] Welcome Dr. Redd [5:20] What is inflammation on a physiological level? [11:25] What are some of those earl...

Transcribed - Published: 27 January 2026

Yes, we talk about why millennials feel the need to add “lol” to everything—but we also get serious about midlife health. In this episode, we share how we’re approaching preventative health in our 40s, break down the first steps to reversing insulin resistance, and talk through how to manage chronic pain, instability, and mobility issues now and in the decades to come. Timestamps: [1:52] Welcome [3:39] Reel on LOL [10:56] I’m soon to be 44 and there are things I wish I’d known. What are...

Transcribed - Published: 20 January 2026

Stress feels louder, sleep feels harder, and your nervous system is fried. Welcome to midlife! In this episode, Joe Sheehey, founder of Cured Nutrition, breaks down the endocannabinoid system, how it impacts stress and sleep, and why it matters even more for women 35+. We also dive into exactly how to tinker with CBD, CBN, and microdosing THC in a practical, science-based way. No hype or overselling, just tools you can use in everyday life Timestamps: [1:38] Intro [6:15] Welcome Joe - can you...

Transcribed - Published: 13 January 2026

Longevity isn’t built by doing more. It’s built by staying connected, adapting through hard seasons, and focusing on what actually makes a difference for long-term health. In this episode, we break down what decades of research say about relationships and aging well, how to maintain healthy movement habits through surgery or chronic illness, whether body composition scans are worth it, and where to start if you’re new to fitness and overwhelmed. Timestamps: [1:46] Welcome [7:27] Discussion on...

Transcribed - Published: 6 January 2026

The #1 menopause doctor is in the house! Today I tackle all of your menopause and hormone replacement therapy questions with the leading expert on the topic, Dr. Mary Claire Haver. We talk myths, facts, studies, and so much more. Save this one—you’ll want to listen to it again! Timestamps: [2:00] Intro [3:54] welcome [5:09] What is the actual definition of menopause? [7:40] how do I know I’m in perimenopause and is there a test for this? [15:41] Can you have night sweats and not hot flashes d...

Transcribed - Published: 30 December 2025

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...

Transcribed - Published: 23 December 2025

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 ...

Transcribed - Published: 16 December 2025

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