Well-Fed Women

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 InstagramSponsors: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 websiteFollow Dr. Lyon on InstagramFollow Dr. Lyon on XDr. Lyon's YouTubeGet "Forever Strong"RDA is .8 grams per kg of bodyweight, recommended by Dr. Lyon: 1.6 grams per kg of bodyweightProtein powders:https://1stphorm.com/collections/proteinhttps://www.thorne.com/products/set/protein-powdersWhat’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: wellminerals.us/creatine and use code WELLFED to get 10% off your order.Urolithin A: https://www.mitopure.com/  Omega-3 fatty acid DEXA scanIn Body scanSponsors: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 dri

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 CConsumer Reports Article: Protein Powders Contain LeadMD Logic Health Whey Protein IsolateMariGold Grass-fed Whey Protein Isolate Powder BonchargeLumebox 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 CRuck FitVisit Kayla's WebsiteWin the WeekFree CGM GuideSponsors: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 herbsEpisode 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 ProbioticHerb Pharm Kids Immune Fortifier Zinc Lozenges Zinc Liquid DropsQuercetinKids Quercetin (age 6+)  Xlear Nasal Spray drinklmnt.com/wellfedHerm Pharm Kids Immune AvengerGaia 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.