Shows
Girl Talk Decoded#15 - What You Haven’t Heard About Clean Beauty & Non Toxic Hair Care with Amber LesseCould your everyday hair products be doing more harm than good? In this episode, Carla and Mary sit down with Amber Lesse, a longtime stylist and founder of Amber Holistic Hair Studio in LA, who shares her incredible journey from building a clean, non-toxic salon during the pandemic to receiving a breast cancer diagnosis the day before opening. Amber opens up about how her health struggles with PCOS and cancer shaped her approach to beauty and wellness. She breaks down what to look out for in your products, why it’s time to toss your aerosol sprays, and how to...2025-06-0943 minGirl Talk Decoded#14 - The Truth About Vegan Diets and Nutrient DeficienciesIn this episode, Mary and Carla get real about the whole plant-based versus omnivore conversation. They open up about their journeys with vegetarianism and how adding animal foods back into their diets made a big difference in their energy, digestion, and hormones. They’re all about balance and variety, but they also acknowledge that getting enough nutrients like B12, iron, zinc, and protein on a strict plant-based diet can take some extra effort.They also clear up some common confusion around red meat and health, pointing out that a lot of studies leave out key lifestyle details. Th...2025-05-2629 minGirl Talk Decoded#13 - Why Plants Are The Future of Health with Dr. Colin ZhuIn this episode, Mary and Carla sit down with Dr. Colin Zhu, also known as The Chef Doc, a doctor, chef, and health coach who’s on a mission to change how we think about food and health. During medical school, Dr. Colin noticed something big was missing: nutrition. So he rolled up his sleeves, trained as a chef, and set out to bring the kitchen into the conversation about wellness.He talks about his upcoming cookbook, Empowered Kitchen, which brings together over 35 experts to show how eating more plants can boost your health, help the planet, an...2025-05-1238 minGirl Talk Decoded#12 - Natural Breast Augmentation with Fat Transfer: Real Experience, Risks, and Recovery TipsIn today’s episode, Mary and Carla have a real and honest conversation about fat transfer breast augmentation as a safer option compared to traditional implants. Carla shares her personal story — why she chose fat transfer, what the surgery was like, and everything she learned along the way. They also talk about breast implant illness and why more women are looking for healthier choices.Carla walks us through the fat transfer process, including where the fat comes from, what can affect the results, and what recovery feels like. She opens up about the emotional side, too — the strugg...2025-04-2832 minGirl Talk Decoded#11 - Breaking Down GLP-1s For Weight Loss and Beyond with Dr. Supriya RaoIn today’s episode, Mary and Carla welcome their very first guest, Dr. Supriya Rao—a quadruple board-certified physician and a true expert in gut health and women’s wellness. She joins the show to unpack one of the most talked-about topics in health right now: GLP-1 medications like Ozempic, Wegovy, and Mounjaro.Dr. Rao explains how these meds work, their original role in treating diabetes, and how they’ve become powerful tools for weight management. She also shares who they're really intended for, why they’re not meant as a quick fix, and how pairing them with healt...2025-04-1440 minGirl Talk Decoded#10 - Bad Hair Days & Thyroid Truths: Real Talk on Hair Loss, Hormones, and What Actually WorksIn this episode, Mary and Carla start off with a personal (and slightly unfortunate) story—Carla shares how she got sick right before a birthday trip to Miami, and how a traditional Chinese remedy ended up being the surprising thing that helped. That story sets the stage for a really honest and helpful conversation about hair health and hair loss—something so many women go through, but don’t always talk about.Mary opens up about her own experience with sudden hair changes in her 30s, and how they led her to discover she had hypothyroidism and anemia...2025-03-3145 minGirl Talk Decoded#9 - Burnout & Balance: How to Manage Stress and Reclaim Your EnergyIn this episode, Mary and Carla dive into burnout—what it really looks like, why it happens, and how to pull yourself out of it. Burnout isn’t just from overworking; it can come from stress, life changes, and feeling mentally drained. They break down how high cortisol, poor sleep, and exhaustion take a toll on both your body and mind.But there’s hope! They share simple, effective ways to recharge—like balancing blood sugar through food, using adaptogenic herbs, and getting enough key nutrients. They also talk about the power of setting boundaries, staying connected with oth...2025-03-1741 minGirl Talk Decoded#8 - The Truth About Seed Oils: Are They Really Harming Your Health?In this episode, Mary and Carla discuss the debate around seed oils, a hot topic in the nutrition world and a focus of the Make America Healthy Again (MAHA) movement. They start by explaining the different types of fats—saturated, monounsaturated, and polyunsaturated—and where seed oils fit in. They explore the common claims against seed oils, like links to inflammation, and compare those with new research showing possible health benefits, such as lowering heart disease risks.They also touch on personal experiences with diet trends and the social and economic factors affecting food choices. Ultimately, they emph...2025-03-0339 minGirl Talk Decoded#7 - When Love Hurts: Recognizing the Signs of Emotional AbuseIn this episode, Mary and Carla get real about something that often gets swept under the rug – emotional and verbal abuse in relationships. They share their own stories and talk honestly about how things like manipulation, gaslighting, and emotional control can sneak into our lives, often without us realizing it. They dive into why emotional abuse is so hard to spot, how our pasts shape how we see relationships, and why verbal abuse can sometimes do even more damage than physical abuse.They also discuss the importance of therapy, self-awareness, and setting healthy boundaries as ways to br...2025-02-0336 minGirl Talk Decoded#6 - The MAHA Movement: Real Priorities Over MisinformationIn this episode, Mary and Carla dive into a lively chat about the state of public health. They break down the "Make America Healthy Again" movement, focusing on food additives, environmental policies, and the bigger issues driving America’s health crisis – like unaffordable healthcare, food deserts, and sedentary lifestyles. They also compare the U.S. approach to Europe’s, exploring what we can learn from their focus on community well-being and healthcare. This conversation is full of practical insights and offers empowering ideas for making positive changes in your own life.Episode highlights:(1:12) California wildfires: Carla’s experi...2025-01-2042 minGirl Talk Decoded#5 - Dry January: The Benefits of a Life Less BuzzedIn this episode, Mary and Carla take a close look at the impact of Dry January and the growing "sober curious" movement. They discuss how alcohol affects our physical, emotional, and social well-being, and share practical advice for living an alcohol-free life. From how alcohol can lead to nutrient imbalances to the connection between the gut and the brain, they offer tips for managing cravings and breaking free from the drinking cycle. They also talk about the social pressures around alcohol and the benefits of building a life that doesn’t depend on escaping reality.With helpful in...2025-01-0643 minGirl Talk Decoded#4 - Understanding Orthorexia: When Healthy Eating Goes Too FarIn this eye-opening episode, Mary and Carla take a closer look at orthorexia – an unhealthy focus on "clean eating." With a mix of personal stories and expert insights, they talk about how wellness culture can push extreme dieting and the negative impact it can have on mental and emotional health. They also touch on the social isolation many face and how wellness trends can sometimes hide harmful behaviors.If you’ve ever felt stressed by the pressure to eat "perfectly" or find yourself tangled in the world of wellness fads, this episode is a must-listen. Tune in to l...2024-12-2333 minGirl Talk Decoded#3 - No More Myths: Rethinking Birth Control, Fitness, and Nutrition for WomenIn this episode, Mary and Carla are setting the record straight on common myths about women’s health with clear, practical advice to help listeners on their wellness journeys. They question the idea that hormonal birth control is the best choice for every woman, looking at its possible side effects and showing why it’s important to make health decisions that fit your individual needs.They also address the myth that lifting weights will make women “bulky,” instead showing how strength training can boost metabolism, improve body composition, and strengthen bones—especially for women going through perimenopause and menopa...2024-12-0936 minGirl Talk Decoded#2 - Healthy and Happy Thanksgiving: Boundaries, Tips, and Simple StrategiesHappy Thanksgiving!In this episode, Mary and Carla discuss maintaining health and setting boundaries during the holidays. They share personal experiences with family obligations, holiday stress, and the importance of prioritizing mental and physical well-being. Mary opens up about her struggles with setting boundaries and feeling guilt when making decisions that go against family expectations.They also provide practical tips to navigate holiday gatherings, including how to set clear expectations with family members, prioritize personal routines, and maintain healthy eating habits. They share actionable steps to help listeners enjoy the holidays while staying healthy and...2024-11-2618 minGirl Talk Decoded#1 - Introducing 'Girl Talk Decoded': Empowering Women's Health ConversationsWelcome to the Girl Talk Decoded Podcast, where hosts Mary Vance, a Certified Nutrition Consultant, and Carla Hernandez, a Registered Dietitian Nutritionist, make women's health easy to understand. In this debut episode, Mary and Carla share some of their health journeys, including struggles with skin issues, eating disorders, and hormonal imbalances, and how these experiences led them to careers in holistic women's health.They talk about the importance of understanding the root causes of health issues rather than just treating symptoms and share how diet, lifestyle changes, and natural therapies can support overall well-being. They also touch...2024-11-2525 minGirl Talk DecodedWelcome To Girl Talk DecodedWelcome to the Girl Talk Decoded Podcast, an unconventional women's health podcast, where we dive into all things women's health, the emotional and the physical. We engage in candid conversations, making complex topics user-friendly and easy to understand for everyone. We're calling out the BS and covering issues that may be labeled as taboo, unpopular, or underreported.Hosted by Mary Vance, Certified Nutrition Consultant, and Carla Hernandez, Registered Dietitian Nutritionist. We have a combined 30 years of experience helping women improve their health and wellness, working in different sectors. We'll be discussing the latest research and s...2024-11-2501 min