Shows
wellness big sis:: the pod62:: Dr. Felice Chan, a Traditional Chinese Medicine Doctor, talks hormonal balance, anxiety, gut health, and skincare from a TCM perspectiveExperience a holistic journey into women’s health through the lens of Traditional Chinese Medicine (TCM) with special guest Dr. Felice Chan. This episode dives deep into how TCM addresses common women’s health issues-including PCOS, hormonal imbalances, gut health, stress, and anxiety using time-tested therapies like acupuncture, herbal medicine, and lifestyle changes. Why Listen?Gain expert insights on managing PCOS, irregular periods and gut issues with TCM’s holistic therapies.Learn stress and anxiety management techniques rooted in TCM, including acupuncture, herbal remedies, and lifestyle shiftsDiscover practical, natural strategies for hormonal balance, fertility, digestive health, and em...2025-06-1636 minwellness big sis:: the pod61:: the mental & physical signs of exercise burnout (& how to get out of an exercise funk!)Wellness girl chat with us about how to know whether or not your exercise routine is not serving you mentally or physically and when you might need just a sisterly kick in the butt to get your discipline back into gear! We chat signs and symptoms of mental and physical burnout with your current routine, how your menstrual cycle plays a role, and ways to get out of that exercise funk. Check it out! June NewsletterRep Range Cheat Sheet for Muscular & Cardiovascular HealthGrab your very own Stakt Mat & Accessories for 10% off y...2025-06-0916 minwellness big sis:: the pod60:: health & wellness propaganda I will absolutely NOT be falling for (& neither should you!)Wellness girl chat with us about health & wellness propaganda you should absolutely NOT be falling for. We chat the big protein push, “manifesting fertility”, creatine, greens powders, pilates, and more! Listen in as we take it back to some of our more lighthearted wellness girl chats!Links::Creatine For HealthCreatine for Mama & Baby with Dr. Stacey Ellery (Mamapalooza Episode)49:: female-specific fueling, training, and performance with Dr. Katie HirschCortisol Series::31:: all about cortisol, the misunderstood "mean girl" hormone32:: tips & tricks to balance your cortisol2025-06-0223 minwellness big sis:: the podMamapalooza:: Top Moments! Creatine, sex, male fertility, & more!Wellness girl chat with us as we take a trip down memory lane, reflecting on some of the most impactful and favorite moments from our expert interviews throughout this month. We've covered everything from exercise during different pregnancy stages, postpartum recovery, pelvic health, the effects of creatine on pregnancy, breastfeeding tips, to male fertility! Get ready for insightful takeaways from Coach Jess and Coach Sadie on maintaining mental sanity and body positivity during pregnancy, Dr. Emily’s deep dive into pelvic floor health and sex, and Dr. Stacey's groundbreaking research on creatine's potential role in improving birth outcomes. Plus, Su...2025-05-2942 minwellness big sis:: the podMamapalooza:: What your man can do to help his fertility! (& how men's health affects your pregnancy!)Wellness girl chat with us today as we shift the spotlight a bit today to discuss something super important and often overlooked—male fertility and its impact on your pregnancy journey 🤰👶. We dive deep into research showing how a man's health can affect pregnancy symptoms, your child's development, and even pregnancy complications like preeclampsia 🌟. Learn about the influence of paternal weight, lifestyle, and habits on fertility and pregnancy outcomes. Trust us, you’ll want to hear these crucial stats and actionable tips to help your partner enhance his fertility. Tune in for a fascinating discussion backed by science, because, after all, it...2025-05-2621 minwellness big sis:: the podMamapalooza:: Breastfeeding Q&A with Board-Certified Lactation Consultant, Sunayana Weber, of It's More Than MilkWelcome back to Wellness Big Sis:: the Pod! Due to popular demand from our previous episode, we’ve brought back Sunayana, an international board-certified lactation consultant and owner of It's More Than Milk, to answer more of your pressing questions on breastfeeding and milk production. From understanding when your milk supply will regulate, to the truth about 'pump and dump,' and how medications can affect your milk – we cover it all. Join us as we dive deep into the science and nuances of feeding your little one, backed by trusted, evidence-based resources. Make sure to check out the link...2025-05-2219 minwellness big sis:: the podMamapalooza:: Breastfeeding 101 with International Board Certified Lactation Consultant, Sunayana Weber, of It's More Than MilkWellness girl chat with us as we dive deep into the world of breastfeeding and lactation with International Board Certified Lactation Consultant and mom of two, Sunayana Weber. We're talking about common breastfeeding challenges, from perceived low milk supply to the comparison traps on social media. Sunayana shares super helpful tips on how to set realistic lactation goals, navigate the world of breast pumps and formula, and support new moms holistically. This is a must-watch whether you're a new mom, a veteran mom, or a supportive partner. Grab your coffee and join our girl chat! ☕👩👧👦💪Work with It's More Than Mil...2025-05-1939 minwellness big sis:: the podMamapalooza:: Debunking Pregnancy & Postpartum Fitness Myths LIVEWellness girl chat with us for a special live episode recorded during a Mother’s Day workout event! We celebrate fitness, motherhood, and community. Listen in as Dr. Kelsy, along with pregnancy and postpartum coaches Jess and Sadie, and Dr. Janae, an Austin-based chiropractor, discuss and debunk common myths and misconceptions about pregnancy and postpartum fitness and rehab. We chat about the realities of the postpartum journey, the importance of proper care, and the dangers of blanket advice like 'listen to your body.' Whether you're a mom-to-be, a new mom, or just curious, this episode is packed with va...2025-05-1521 minwellness big sis:: the podMamapalooza:: Creatine for women (mama AND baby!) from conception to postpartum with Dr. Stacey Ellery, PhDWellness girl chat with Dr. Stacey Ellery, a pregnancy physiologist from the Hudson Institute of Medical Research. 🤰 She shares her pioneering research on the impact of creatine during pregnancy and postpartum for both mothers and babies. 🍼 Learn how creatine supports energy production and the reproductive cycle, and explore its benefits for fetal development, labor, and postpartum recovery. This episode is a must-listen for women interested in the intersections of nutrition and reproductive health. 💪✨Links::https://www.hudson.org.au/researcher-profile/stacey-ellery/ https://creatineforhealth.com/ Thorne Website:: https://s.thorne.com/Zgk7YMy T...2025-05-1251 minwellness big sis:: the podMamapalooza:: exercising during pregnancy & postpartum with Coach Sadie & Coach Jess, certified pregnancy & postpartum coachesWellness girl chat with us about all things exercise and training during pregnancy & postpartum! Today we are joined by Coach Jess, a NICU nurse, CF-L1 certified, and pregnancy & postpartum certified coach, and Coach Sadie, a CF-L2 and pregnancy & postpartum certified coach. They are the masterminds behind the Rebuild program here in Austin, TX, taking pregnant and postpartum women confidently through their exercise and training. We chat myths in pregnancy, how to modify exercise as your body is changing, the top things they look for during exercise in each trimester, mindset shifts as your body changes during pregnancy & postpartum, encouragement...2025-05-0843 minwellness big sis:: the podMamapalooza:: sex, pregnancy, labor, delivery, & girly topics we are too afraid to talk about with Dr. Emily Tran, PT, DPTWellness girl chat with Dr. Emily Tran, PT, DPT, pelvic health specialist, and trained doula as we chat about topics that we are too afraid to ask about! We cover sex, foreplay, pain with sex, how to improve your pelvic floor function for improved sexual function, pregnancy, labor & delivery, how your birth partner can help during labor & delivery, postpartum, and so much more! This episode is filled with giggles and tangible takeaways for all the things we might have questions on but are too afraid to ask about!Dr. Emily Instagram:: https://www.instagram.com/dr.emilythepelvicpt/2025-05-0553 minwellness big sis:: the podMamapalooza Virtual Podcast Festival Kickoff!!Introducing Mama Palooza: A Virtual Podcast Festival on Women's HealthIn this episode, we introduce Mama Palooza, an exciting virtual podcast festival focusing on women's health. Over the month of May, we will bring together experts in pregnancy, postpartum, sexual health, and more to share invaluable knowledge through interviews. Learn from specialists like doulas, pelvic health experts, and nutritionists to better understand various aspects of women's health. This festival aims to educate new moms, veteran moms, aspiring moms, and anyone looking to support their loved ones. Don't miss out on this fun way to learn more about...2025-05-0107 minwellness big sis:: the pod59:: breakdown for the baddies:: what exercise is right for my body & how can I be more disciplined in my healthy routines?Let's break it down for the wellness baddies as we chat what exercise is right for our bodies and how to build the motivation and consistency to be more disciplined in our healthy routines. In this episode, we cover atomic habits, how to find the exercise that will help you reach your goals and be the "right" exercise for your body, the need to remove judgement from other girl's form of movement, and so much more! Join us & let us know what you think!Dr. Dixie EpisodeRep Ranges Episodeloving the pod...2025-04-2821 minwellness big sis:: the podhotter & smarter in 5:: rep range cheat sheet for muscular and cardiovascular healthJoin us as we get hotter & smarter learning about how to exercise in the best way for our bodies! We chat specific rep ranges for our muscles & heart health!loving the pod? click the follow button, & we'd love if you could leave a review!website:: elaa-wellness.cominsta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdptsign up for the free wellness big sis newsletter!sign up for our patreon for exclusive content & workouts!00:00 - 01:03 Introduction to the Ultimate Fitness...2025-04-2405 minwellness big sis:: the pod58:: break it down for the baddies:: body composition, fat loss, & muscle buildingLet’s break it down for the baddies as we chat about body composition, toning, muscle building, fat loss, bone mineral density, and all the confusion surrounding our bodies as women! This episode goes with episode 56 with Phil Stanforth, a Fellow of the American College of Sports Medicine. loving the pod? click the follow button, & we'd love if you could leave a review!website:: elaa-wellness.cominsta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdptsign up for the free wellness big sis newsletter!si...2025-04-2115 minwellness big sis:: the podhotter & smarter in 5:: the benefits of nasal breathingJoin us as we get hotter & smarter learning about the benefits of mouth taping! Mouth taping is trending right now, but what does it actually help? In this episode, we discuss the physiological and neurological benefits of nasal breathing compared to mouth breathing, especially as it relates to our posture, focus, reaction time, sleep, and pelvic floor health. Listen in to learn all things nasal breathing! https://www.thoracrespract.org/pdf/68ab204c-182b-49da-b227-bc7efe058632/articles/ThoracResPract.2024.24061/2024-0061.pdfloving the pod? click the follow button, & we'd love if you could leave a r...2025-04-1707 minwellness big sis:: the pod57:: Dr. Dixie Stanforth talks staying motivated, exercising as women, and how to overcome challengesWellness girl chat with Dr. Dixie Stanforth, a fellow of the American College of Sports Medicine & one of the top voices in the field of kinesiology & health education. We chat about atomic habits and how small changes & shifting the language we use to talk about ourselves and our routines can help us stay motivated towards our goals. We talk about exercise as women and what the right exercises are for women throughout the lifespan. We also talk about consistently challenging our brains and bodies with new movement patterns and doing hard things! This episode is filled with learning about...2025-04-141h 07wellness big sis:: the podhotter & smarter in 5:: why does alcohol raise my heart rate?Join us as we get hotter & smarter learning about how alcohol affects our resting heart rate! Have you ever realized that your heart rate increases the night after a cocktail or glass of wine? I went on a journey in college cutting out alcohol because I hated thinking I was negatively affecting my cardiovascular system through alcohol. Why does alcohol increase my resting heart rate? Why does it matter? We cover all of that and more in 5 minutes, so check it out!loving the pod? click the follow button, & we'd love if you could leave...2025-04-1005 minwellness big sis:: the pod56:: challenging the phrases "toning" and "cardio for fat loss" with Phil Stanforth, FACSM (& the ins & outs of female body composition)Wellness girl chat (& boy chat!) with us this week as we welcome Phil Stanforth to the pod! Phil is a Fellow of the American College of Sports Medicine and a retired professor and director at The University of Texas at Austin of almost 40 years. He is an expert in human exercise physiology & performance research, body composition testing throughout the lifespan, and kinesiology and health education. In this episode we talk...:: the truth behind toning & cardio:: what is body composition:: the difference between men and women when it comes to body composition, training, and...2025-04-0753 minwellness big sis:: the podhotter & smarter in 5:: fun facts about the luteal phaseWellness girl chat with us as we get hotter & smarter and learn both some fun, and not-so-fun, facts about the luteal phase of our menstrual cycles! We chat about motivation, mindsets, recovery, creatine, and intrusive thoughts and why some of these things might be more prevalent during the luteal phase of our cycle. Listen in to quickly learn more and be the hottest and smartest person in the room chatting about menstrual cycles!Menstrual Cycle Program Link Dr. Katie's episode mentioned in the podloving the pod? click the follow button, & we'd love...2025-04-0304 minwellness big sis:: the pod55:: a menstrual cycle in my life! (workouts, fueling, recovery, sleep, & tips & tricks for how to structure your month around your menstrual cycle!)Menstrual Cycle Program Sign-Up!Wellness girl chat with us this week as we chat "a month in my life:: menstrual cycle style"! A new take on the day-in-my-life and week-in-my-life vlogs... join me as we chat all things sleep, workouts, fueling, training, outfits, supplementation, etc. throughout my menstrual cycle! This episode is structured to talk through alll the things I've implemented in my routine to help me work WITH my body, and to hopefully show you how truly simple it can be! Let me know how you go through a month working with YOUR body so I...2025-03-3122 minwellness big sis:: the podhotter & smarter in 5:: follicular phase fun facts!Menstrual Cycle Program Sign-UpWellness girl chat with us as we talk about fun facts about the follicular phase! (& my personal favorite phase). We chat glowy skin, risky behavior, and a few other fun, quick, facts...listen in!loving the pod? click the follow button, & we'd love if you could leave a review!website:: elaa-wellness.cominsta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdptsign up for the free wellness big sis newsletter!00:00- 00:48 follicular phase fun facts & the...2025-03-2703 minwellness big sis:: the pod54:: why you SHOULDN'T be cycle syncing (& what to do instead!)Menstrual Cycle Program Sign UpWellness girl chat with us this week about what cycle syncing is getting all wrong! We chat what is wrong about the cycle syncing movement and what you can do instead to truly work with your body, rather than against it! We talk the importance of tracking your individual cycle and benefits you can gain from truly learning your body from a deeper level! Listen in!Menstrual Cycle Series::19:: menstrual cycle 101 (for the girls!) 20:: cycle syncing unlocked (how to feel the best in your body & see...2025-03-2414 minwellness big sis:: the podhotter & smarter in 5:: fun facts about your period!Menstrual Cycle Program Sign UpWellness girl chat with us as we get hotter & smarter in 5 minutes learning fun facts about our periods! We talk about how periods were once viewed as powerful, how injury risk might not be related to our periods, and the theories behind our periods syncing up with our girlfriends. Listen in as we quickly learn all about it!Inflammation & Our Menstrual Cycle (episode 38)Emma B LinkedIn PostSanza Apploving the pod? click the follow button, & we'd love if you could leave a review!2025-03-2006 minwellness big sis:: the pod53:: our periods throughout history (women "inferior" to men?!, the history, marketing, & evolution of period care products!)Menstrual Cycle Program Sign UpWellness girl chat with us this week about the history of how humanity has viewed the menstrual cycle! We talk about the “inferiority of women”, how women on their periods could “kill livestock”, and how our periods were once viewed as getting rid of the toxins that our spongier bodies just naturally accumulated. This episode is both sad and a little comical thinking of both how far, and how not-far, we’ve come from those viewpoints. We also chat feminine hygiene through the ages and how the marketing of products really hasn’t changed al...2025-03-1721 minwellness big sis:: the podhotter & smarter in 5 min:: it's our 1 year pod-iversary! (THANK YOU, failures, successes, & getting vulnerable about the future!)It is our 1 year anniversary! Take the time to celebrate with us & share our fears, successes, hopes, dreams, and failures as we reflect over the last year and look forward to the next! We get a little vulnerable on my plans for wellness big sis:: the pod, so let me know what you think! Favorite Episodes::49:: female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!) 51:: 51:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!) Menstrual Cycle Series::19:: menstrual cy...2025-03-1319 minwellness big sis:: the pod52:: break it down for the baddies:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!)Wellness girl chat with us this week as we break Mel Sulaver, RD’s episode down for the baddies! (Make sure you listen to episode 51 first!!) This series is like a podcast book club where we chat about the expert interview with our previous guest, in this case, Mel Sulaver. We chat nutrition as women in our 20s and 30s, the rule of thirds when building our plates, the importance of individualization and simplification when it comes to nutrition, training, and our menstrual cycles, body image and positive self talk, and so much more! We also chat about how I’...2025-03-1021 minwellness big sis:: the podhotter & smarter in 5:: taking back your power of choiceLet's get hotter & smarter in 5 (welllll 10 today...) as we chat about the challenge that helps me to reset and refocus my spending habits, consumerism, and materialism every year! I've done this challenge over the last 5 years and it is truly enlightening and freeing. It allows me to reset over the silent grasp that material items can sometimes have on me and take back my freedom to actually choose NOT to buy something. Check out this episode & let me know what you think! loving the pod? click the follow button, & we'd love if you could leave a review!2025-03-0610 minwellness big sis:: the pod51:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!)Wellness girl chat with us this week with Mel Sulaver, registered dietician & sports nutritionist! Mel is an expert when it comes to helping women balance their fueling, training, and life circumstances throughout the various phases of our lives. In part I, we cover nutrition as women in our 20s and 30s, the BS of “cycle syncing”, how to build our plates to ensure appropriate fueling, nutrition changes throughout our training, & her recommendations when it comes to supplements, vitamins, and nutrients we should prioritize. We also chat about one of the topics that consumed my mind as a 20-something: body dysm...2025-03-0359 minwellness big sis:: the podhotter & smarter in 5:: creatine myths debunked!Wellness girl chat as we debunk the most common myths I hear surrounding creatine! If you've ever said to yourself..."I want to take creatine, but how do I not get bloated?""I don't want it to increase my fat!""I think of creatine as just for men.""I don't even really exercise...is creatine really for me?"Then take a listen to this episode!creatine myths article loving the pod? click the follow button, & we'd love if you could leave a review!...2025-02-2705 minwellness big sis:: the pod50:: break it down for the baddies:: female-specific nutrition, training, & performance with Dr. Katie HirschWellness girl chat with us this week as we break it down for the baddies!! This is a new series where we are going to debrief over the previous expert interview, answer any questions, clarify topics, and learn how to put into action what we are learning about our bodies! In this episode, we chat over Dr. Katie Hirsch’s episode (episode 49) where we discussed female-specific nutrition, training, & performance. Think of this episode like a book club where we chat over the most recent pod episode. In this episode, we chat about the top points from Dr. Katie’s epis...2025-02-2433 minwellness big sis:: the podhotter & smarter in 5:: am I strength training enough??Wellness girl chat with us this week as we answer the question “am I doing enough?” when it comes to my strength training! How do we know if we are providing the right stimulus for muscle growth, longevity, and our body composition goals? How do we know when to progress? Check out this episode as we answer those questions and chat about the menstrual cycle’s role in it all! loving the pod? click the follow button, & we'd love if you could leave a review!website:: elaa-wellness.cominsta:: @dr.kelsyvickdpt & @elaa_wellnessyo...2025-02-2007 minwellness big sis:: the pod49:: female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!)Wellness girl chat with us this week with one of the top female physiology researchers in the world, Dr. Katie Hirsch! We chat topics like creatine, the menstrual cycle, pregnancy, muscle building, body composition, the importance of carbohydrates and glucose, and the differences between men & women when it comes to fueling and training. It was so wonderful getting to chat with Dr. Katie who is helping to provide research & truth surrounding the female body to all of us! TLDR:::: female-specific fueling for training and body composition:: the difference in fueling for men & women2025-02-1758 minwellness big sis:: the podhotter & smarter in 5:: am i doing "hard enough" cardio?Wellness girl chat with us as we talk about the fun ways to answer the question “Am I pushing myself enough?” This week we are covering cardio! If you’re like me, you don’t want to waste time with your workouts. You want to make sure you are getting all the physiological benefits out of the time you are putting into your cardiovascular focused workouts (because let’s be real, they’re hard and sometimes it is hard for me to stay motivated to do them!). This week we will cover how to tell what intensity you’re working out at...2025-02-1311 minwellness big sis:: the pod48:: all things women's hormonal health with the founders of Her Bio (hormonal imbalances, endometriosis, postpartum depression, PCOS, PMS symptoms, and menopause!)Wellness girl chat this week with the founders of Her Bio all about hormonal health! We dive into what a hormonal imbalance actually is, signs and symptoms of a hormonal imbalance, our own hormonal health journeys (including postpartum depression and endometriosis), and natural strategies to help your own hormonal health balance! TLDR::Signs and symptoms of hormonal imbalances, including postpartum depression, endometriosis, PCOS, and PMSThe science behind Her Bio personalized supplementsResources for your own hormonal health journeyOur personal hormonal health storiesThe basics of hormonal imbalances in women Resources::Her Bio InstagramEmily InstagramHer Bio We...2025-02-1047 minwellness big sis:: the podhotter & smarter in 5:: the ovarian phases of your menstrual cycleWellness girl chat with us this week as we work to get hotter and smarter in 5 minutes learning about the ovarian phases of our menstrual cycle! We chat about the follicular phase, the luteal phase, menstrual cycle physiology, and provide resources to dive deeper into learning about your own menstrual cycle! 38:: how inflammation impacts your menstrual cycle:: period cramps, symptoms & hormonal health22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!)21:: how to master PMS, motivation, happiness, & attractiveness throughout your m...2025-02-0603 minwellness big sis:: the pod47:: a pelvic floor physical therapist's guidebook for pregnancy! (save this for when you're pregnant!) :: how to prepare your body during pregnancy for birth and postpartum!Even if you're not pregnant, you're going to want to listen to this one!! I have so many of my friends who are pregnant right now, so consider this my educational love letter to them and to you guys! From a pelvic floor PT's perspective...what can I do to prepare my body during pregnancy to make labor, birth, and postpartum a little easier? how can I healthily prepare my pelvic floor?is this normal? what are some things I should research?We cover the pelvic floor, hip mobility, thoracic mobility, mindfulness/meditation, breathwork, form cues...2025-02-0329 minwellness big sis:: the podhotter & smarter in 5:: the uterine phases of the menstrual cycleWellness girl chat with us as we get hotter and smarter in 5 minutes chatting about the phases of the menstrual cycle! We chat specifically about the uterine cycle and help to decrease confusion surrounding the many different labels placed on the phases of the menstrual cycle (how is the proliferative and secretory phases linked to the follicular and luteal phases?). We chat about the hormones involved, the physiology of your menstrual cycle, and provide resources to learn more about your menstrual cycle! 38:: how inflammation impacts your menstrual cycle:: period cramps, symptoms & hormonal health22:: schedule your m...2025-01-3005 minwellness big sis:: the pod46:: changing generational perspectives on faith and the female body! (aka:: your body is beautiful & deserves your time, effort, & energy)Another unique episode this week all about our female bodies, faith, perceptions we have on our bodies, and why we shouldn't feel ashamed of wanting to take time to take care of our physical bodies! This week, I'm sharing the audio from a talk I did over the weekend for a women's retreat called Soul Care. It was an absolute honor, and it was so fulfilling knowing that a room filled with women were gathered together to learn the link between faith and their physical bodies...which is typically something that women push down on their list of priorities...2025-01-2731 minwellness big sis:: the podhotter & smarter in 5:: what to focus on in your 20s so your 80 yo self will thank you!I just turned 30, so it is time to wellness girl chat of what to focus on in your 20s (& 30s) to protect your body in your 80s! Did you know that so many variables of our health and fitness peak in our 20s and 30s? What can we do to make sure we optimize those variables? We chat about skeletal muscle, strength, endurance and cardiorespiratory fitness, bone mineral density, and reaction time/balance and what we can focus on to maximize all of these variables in our workouts! loving the pod? click the follow button, & we'd love...2025-01-2305 minwellness big sis:: the pod45:: I'M 30!! reflections over 3 decades (with special guests!)This week we have a special episode! My sisters come on the podcast to join me in ringing in a new year and a new decade... 30! We reflect over my twenties and just different lessons learned, things I still struggle with, and what I'm excited about! TLDR:- the importance of faith- marriage and relationship advice- career, professional, financial lessons- what scares me about my 30s- the importance of your health- the importance of friendships- pivoting in...2025-01-2051 minwellness big sis:: the podhotter & smarter in 5:: gua sha & the lymphatic systemWellness girl chat this week as a part of our new series:: hotter and smarter in 5! where we discuss a variety of women’s health topics in 5 (ish) minutes. Nothing is off limits, so let’s talk about it!This week on hotter and smarter in 5! We chat about…Gua shaThe lymphatic systemDry brushingA body detoxOur body’s detoxification systemAnd swelling!So fun, so smart, so hot! Let us know what other topics we should cover, and get ready to learn about your body like never before!loving the pod? click the follow b...2025-01-1605 minwellness big sis:: the pod44:: so you have a fitness goal in 2025... (the truth behind carbs, fat loss, intermittent fasting, and all the misconceptions about fitness as a female!)Wellness girl chat with us as we talk about how freaking hard it is to be a girl trying to accomplish health, wellness, and fitness goals! Do I do cardio for fat loss? What about intermittent fasting? How do I change my body composition, build muscle, lose fat, and reach my aesthetic goals? I’m struggling to workout…how do I build consistency? We chat about the misconceptions around all of these topics, explain the science behind fat loss, muscle building, and metabolism from a female-specific perspective, and give actionable takeaways for how to reach your health, welln...2025-01-1323 minwellness big sis:: the podhotter & smarter in 5:: staying motivatedWellness girl chat this week as a part of our new series:: hotter and smarter in 5! where we discuss a variety of women’s health topics in 5 (ish) minutes. Nothing is off limits, so let’s talk about it!In honor of the new year, this week we discuss::The science of motivationDopamineTips and tricks to maintain motivation How to balance your dopamine levelsHow to make sure we stay motivated throughout the year!Listen in, and let us know what you think or if there are any other topics you want us to cover!...2025-01-0905 min
wellness big sis:: the pod43:: the 7-step process to creating the 2025 of your dreams (a science-backed & simplified 2025 rebrand!)The 20-something’s guide to creating the 2025 of your dreams:: https://www.elaa-wellness.com/blog/the-20-somethings-guide-to-creating-the-2025-of-your-dreamsThe 20-something’s guide to a vision board night::https://www.elaa-wellness.com/blog/the-20-somethings-guide-to-a-2024-vision-board-night 🎙️ Wellness Big Sis: The Pod – Your Guide to Building the Best 2025!✨ Are you ready to turn your 2025 hopes and dreams into reality? In this episode, I break down a 7-step process to help you create the life you’ve always wanted. From goal-setting...2025-01-0627 min
wellness big sis:: the pod42:: 2025 health & wellness trends to level-up your life!Join us for a wellness girl chat as we dive into 2025's top wellness trends! Reflecting on 2024, a year all about gut health, digestive wellness, supplements, nervous system regulation, and the rise of AI in wellness tech, we’re looking ahead to what’s next.
Here’s what we predict will take center stage in 2025:✨ Simplifying wellness routines for a minimalist lifestyle✨ The surprising connection between dental hygiene and gut health✨ AI-driven personalization in wellness technology✨ A deeper understanding of menstrual cycles✨ Exploring nervous system regulation✨ Reducing toxic load in our environments✨ Prioritizing sustainability in everyday wellness✨ Mastering sleep hygien...2024-12-3020 min
wellness big sis:: the pod41:: 2024 reflections & journal sesh to help make 2025 the best year yet!Reflecting on 2024: Growth & Lessons Learned 🎧
As 2024 wraps up, it’s the perfect time to reflect on the habits, lessons, and moments that shaped us. In this special interactive episode, we’re guiding you through journal prompts and meaningful conversations to help you reflect on your own wellness journey this year.
Tune in as we discuss:✨ What worked (and didn’t) for our routines in 2024📓 Journal prompts to explore your personal growth and challenges💡 Reflecting on what we want to keep & change for 2025
Whether you’re into journaling, goal-setting, or just taking a pause...2024-12-2313 min
wellness big sis:: the pod40:: your ultimate holiday health & wellness guide!Join us this week for a cozy girl chat all about navigating health and wellness during the holiday season. 🌟 Struggling with digestion and bloating after festive meals? Feeling guilty about missed workouts? Dreading tough conversations with family or losing sleep over holiday stress? We’ve got you covered!
In this episode, we’re sharing real-life tips and tricks to help you glow through the holidays—inside and out. From balancing time with loved ones to tackling self-care like a pro, you’ll walk away with tangible strategies to feel your best. 💖
✨ Bonus: We're bringing advice straight from ou...2024-12-1621 min
wellness big sis:: the pod39:: full-body inflammation...let's talk about it! (the causes, the signs & symptoms, & how we can manage the balance of inflammation & anti-inflammation within our bodies!)we’re wrapping up our 4-part series on inflammation with a deep dive into how your body stays balanced between inflammation and anti-inflammation and what might tip the scales. this week, we’re chatting about what systemic inflammation really means, how to spot it, and simple ways to support your body for long-term wellness. 🌿💖
here’s what we’re covering:✨ how your body’s natural inflammation process works from a full-body perspective✨ how factors like stress, sleep, nutrition, and even your environment can affect that balance✨ the signs your body might need a little extra support✨ easy, practical ways to feel y...2024-12-0921 min
wellness big sis:: the pod38:: how inflammation impacts your menstrual cycle:: period cramps, symptoms & hormonal healthwelcome to part 3 of our debunking inflammation series!
let’s talk about how inflammation plays a key role in your menstrual cycle. this week, we’re covering everything from period cramps and bloating to the phases of your cycle where inflammation helps your body thrive. missed the first two parts? don’t worry—we’ve already tackled the basics of inflammation, the inflammatory process, and its effects on tissues like skin, muscle, and more.
in this episode, we’ll break down:
:: how inflammation impacts your cycle during each phase.
:: why inflammation is crucial f...2024-12-0216 min
wellness big sis:: the pod37:: how to build the best gratitude practice to rewire your brain!link to the menstrual cycle survey & free testing
link to the gratitude blog post
link to dick & rick hoyt video
🦃 happy thanksgiving 2024! 🦃
this week on the pod, we’re diving into the science of gratitude and how to build a practice that supports your brain health, mental health, & overall happiness. spoiler: the most effective gratitude practice may not be what you think! join us as we break down:
✨ the neuroscience behind gratitude✨ how gratitude rewires your brain (yes, including your amygdala & medial prefrontal cortex!)✨ key components of a truly effect...2024-11-2517 min
wellness big sis:: the pod36:: inflammation's role in muscle building, acne, & gut health!! (inflammation series pt. II!)menstrual cycle program google forms
gut health (episode 2)
in part II of our inflammation series wellness girl chat, we dive into how inflammation supports our wellness journey! join us as we debunk the myths around inflammation & explore its essential role in managing acne, building muscle, reaching body composition goals, & supporting gut health. inflammation doesn’t have to be a scary term—in fact, it’s key to helping our bodies heal!
tldr highlights:::: how inflammation supports tissue repair in skeletal muscle, smooth muscle, and skin:: the role of inflammation in acne healin...2024-11-1832 min
wellness big sis:: the pod35:: all about inflammation! & why inflammation is necessary for the body to healmenstrual cycle program google forms
wellness girl chat with us as we cover inflammation! this is the first episode in a series meant debunk inflammation & to decrease the fear surrounding inflammation, helping us better understand its role in our bodies! inflammation is often presented to us as something that we need to constantly decrease, but it does play a beneficial role in healing & is actually necessary for healing in so many different tissues within our bodies! in this first episode of the series, we cover::
:: the stages of inflammation
:: the benefits of inflammation2024-11-1114 min
wellness big sis:: the pod34:: your winter arc is loading (a little journal sesh on how to prepare now for all of our 2025 hopes & dreams!)menstrual cycle program survey
menstrual cycle program waitlist
menstrual cycle blog post
metabolism podcast (episode 12)
tahini chocolate chip cookie recipe (no sugar added)
wellness girl chat with us all about the winter arc & join our winter arc challenge! the winter arc is a period of time from october 1st to december 31st where we focus on our goals & setting the runway for our hopes & dreams for the new year! let’s do a little journal sesh for our winter arc 2024 & think about our current goals, routines, ho...2024-11-0426 min
wellness big sis:: the pod33:: from chaos to calm:: 3 ways to handle high stress situationsmenstrual cycle program google forms
menstrual cycle program waitlist
wellness girl chat with us as we explore 3 actionable tips for managing high-stress situations & improving your response to stress! This video is part of our cortisol mini-series, where we dive deep into the complexities of cortisol levels—both high & low—& how they affect our well-being.
what you'll learn::
3 practical tips for immediate & long-term stress relief
the crucial role of cortisol in our stress response
effective strategies to regulate & balance hormones, focusing on cortisol
techniques for short-term stre...2024-10-2828 min
wellness big sis:: the pod32:: tips & tricks for how to balance your cortisolmenstrual cycle program google forms
menstrual cycle program waitlist!!
wellness girl chat as we continue our mini series on cortisol!! In this episode, we cover actionable steps & tips & tricks on how to better regulate & balance our overall cortisol levels. If you experience high stress, fatigue, energy loss, or weight gain, then definitely check it out! & even if you don’t, learning about cortisol & how to better balance it within your own body can only help you feel that much better in your overall health & wellness!
in this episode::
the science of cor...2024-10-2119 min
wellness big sis:: the pod31:: all about cortisol:: let's get to know the misunderstood "mean girl" hormonemenstrual cycle program google forms
menstrual cycle program waitlist
in this episode, we wellness girl chat about the "stress hormone", cortisol! cortisol really is the misunderstood mean girl, & i know so many of us are targeted with ways to lower our cortisol through movement, diets, & behavioral changes. but what even is cortisol? what role does it actually play in our bodies? why do we even have it? let's chat about it!
:: what cortisol is
:: how to better regulate your cortisol
:: why cortisol is the misunderstood mean girl
...2024-10-1420 min
wellness big sis:: the pod30:: debunking health & wellness social media myths!! "snatched waist", "decrease that lower belly pooch", "decrease inflammation", "lower your cortisol!"menstrual cycle program google form
menstrual cycle program waitlist!!
this week we wellness girl chat all about the lies surrounding health, wellness, fitness, & nutrition content on social media & we get to debunk some of them together! if you've heard any of these phrases below, then this episode is for you!!
- "snatch your waist"
- "decrease your lower belly pooch"
- "inner thigh workout!" or "lower belly pooch workout"
- "lower your cortisol"
- "decrease inflammation"
- "the one exercise to help you achieve ____ results!"
we work to put truth behind some of these phrases...2024-10-0721 min
wellness big sis:: the pod29:: the #1 predictor of a happy & healthy life! (plus, creating cozy fall vibes & dating your friends!)link to the TED Talk about the Harvard Study Mentioned
wellness girl chat with us all about the #1 predictor of a happy & healthy life! we dive into a Harvard research study that analyzed health data from participants over an 80 year period & the surprising conclusion about what predicted a happy & healthy life! we wellness girl chat about::
- the importance of community & relationships
- the 3 conclusions researchers found from the study
- creating immaculate fall vibes
- fall home decor
- dating your friends
- fall...2024-09-3023 min
wellness big sis:: the pod28:: let's talk dopamine & build your dopamine menu! (& i'll share mine, too!)dopamine podcast episode episode 6
dopamine blog post
dopamine menu article
dopamine menus have been flooding my social media feeds, so let's wellness girl chat about it! in this episode we cover...
:: what a dopamine menu is
:: how our dopamine system works
:: dopamine's effect on our motivation, hope, & excitment
:: how to create your own dopamine menu
:: & i share my dopamine menu!
loving the pod? click the follow button, & we'd love if you could leave a review!
check out our socials: 2024-09-2316 min
wellness big sis:: the pod27:: if you want to better regulate your nervous system & gut health, lose that lower belly "pooch", get stronger in your core, & better manage your stress... then you're going to want to hear this!menstrual cycle waitlist sign-up!!
wellness girl chat with us about how improving this one motion can help::
- improve the look of the "lower belly pooch"
- help your gut health, digestion, & constipation!
- reduce leaking during pregnancy & postpartum
- help with diastasis recti during postpartum
- improve our ability to manage stress
- better activate our cores!
chat with a board-certified orthopedic doctor of physical therapy & pelvic health specialist as we dive into the magic of breathwork!
loving the pod...2024-09-1629 min
wellness big sis:: the pod26:: happy 6 months to the pod!! & a vulnerable wellness girl chatwe are celebrating 6 months of wellness big sis:: the pod!! thank you guys so much for following along! we cover what being a wellness big sister is all about, how to goal set, what my affirmations & self-talk looks like, & how to get started or re-started on a wellness journey! (& we get a little vulnerable, too!) take a listen!
loving the pod? click the follow button, & we'd love if you could leave a review!
check out our socials::
sign up for the free wellness big sis newsletter!
insta:: @dr.k...2024-09-0925 min
wellness big sis:: the pod25:: the foundational wellness pillar that no one is talking about (how faith & spirituality are related to your health & wellness!)wellness girl chat with us about one of the most important pillars in my own health & wellness:: my faith. no matter if you consider yourself religious or not, this episode is all about finding the deeper why to your own health & wellness routine. It is about understanding & realizing the spirituality of our own health, taking care of our bodies, & giving gratitude for our bodies through the healthy routines that we set up for ourselves. take a listen!
loving the pod? click the follow button, & we'd love if you could leave a review!
check out our...2024-09-0217 min
wellness big sis:: the pod24:: how you can fight back against health & wellness overconsumption (my husband will use this episode against me!)on this week's episode we wellness girl chat about an uncomfortable topic: overconsumption within the health & wellness industry. do you every find yourself feeling worse after scrolling your "health & wellness" inspiration on social media? do you get ads related to greens powders, saunas & cold plunges, athletic wear, fitness programs, & mental health apps? do you feel like your health & wellness routine right now isn't enough? do you feel like other people are doing sooo much better than you in life, health, wellness...& everything else? then this is the episode for you!
we dive into::
- overconsumption within the heath & wellness...2024-08-2626 min
wellness big sis:: the pod23:: how AI can help your health & wellness! (the AI revolution's role in your health & wellness & cool companies to watch out for!)sign up for our summer shortie workout series!
link to the AI & wellness blog post!
this week we wellness girl chat all about AI/artificial intelligence & the role it plays in our own health & wellness! we cover the current problems we have when it comes to tracking our health & wellness, the problems that might arise as AI becomes more a part of our health & wellness, & the cool companies that are at the forefront of utilizing AI for women's health, pregnancy, performance training, & tracking our overall health & wellness!
loving the pod...2024-08-1922 min
wellness big sis:: the pod22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!)summer shortie workout series sign up!
menstrual cycle wellness big sis blog post
wellness girl chat about how to use the menstrual cycle to optimize your month! we chat about the hormonal influence on our workouts, emotional health & mental health, relationships, faith life, & so much more! this episode really focuses on the application of the concepts & science we learned in episodes 19-21 allll about our menstrual cycle!
loving the pod? click the follow button, & we'd love if you could leave a review!
want to join the sisterhood? download...2024-08-1229 min
wellness big sis:: the pod21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle!summer shortie series sign up!!
episode 19:: menstrual cycle 101
episode 20:: cycle syncing unlocked!
menstrual cycle blog post!
this week we wellness girl chat all about pms symptoms, motivation, moodiness, & our overall emotional health & dive further into explaining & understanding the menstrual cycle!! we discuss how our overall hormonal balance throughout our menstrual cycle influences our emotions, our tendency towards moodiness, when we might feel more motivated, & how awareness of our female hormones can help us feel more confident in our bodies!
loving the pod? click the follow button, & we'd love if...2024-08-0526 min
wellness big sis:: the pod20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!)link to the FREE summer shortie series workouts!
link to the menstrual cycle blog post.
wellness girl chat with us about cycle syncing...what it is, what it isn't, how to use the physiology behind your cycle to feel the best in your body, & how to see through all the shiny marketing involved!
in this episode we cover::
the physiology of the menstrual cycle
how our hormones affect our nervous system
what we should focus on when it comes to fueling, diet, exercise, & movement
how brain health is affected by our hormones
...2024-07-2934 min
wellness big sis:: the pod19:: menstrual cycle 101 (for the girls!)check out the wellness big sis menstrual cycle blog post!
wellness girl chat with us all about the menstrual cycle! our menstrual cycle is an important vital sign for us as women, & it's important that we learn to understand it so we can optimize our workouts, nutrition, sleep, motivation, inflammation, & overall hormonal balance! in this episode we chat about::
the anatomy & physiology of the menstrual cycle
our hormonal health
how our cycles affect: inflammation, illness, sleep, weight gain, muscle activation, exercise, PMS, emotional health, motivation, & so much more!
links mentioned in...2024-07-2233 min
wellness big sis:: the pod18:: 4 ways to stay motivated in your wellness routine on vacation!!free summer shortie workout series!! sign up here!
wellness girl chat with us this week about 4 ways to stay motivated in your wellness routine while on vacation...& I guarantee you haven't heard some of these! this is not your typical list...so take a listen & learn why variability & rest on your vacation can help your brain & help you get back into your wellness routine post-vacation better than ever! love you guys! thank you so much for following along!
loving the pod? click the follow button, & we'd love if you could leave a...2024-07-1516 min
wellness big sis:: the pod17:: how to get out of a negative mindsetfree summer shortie workout series!!
how to overcome a negative mindset! wellness girl chat with us all about how to tackle negative mindsets. we all struggle with them, we all can think of experiences that have been hard for us to stop negative spirals, so why not chat about it?
topics covered::
- why toxic positivity is NOT an option
- the power of meditation & prayer- the science behind negativity & the brain
- daily habits to help get out of a negative mindset- routines for joy
...2024-07-0841 min
wellness big sis:: the pod16:: my summer 2024 glow-up wellness routine!!FREE summer shortie workout series here!!
wellness girl chat with us this week as we dive into my summer wellness routine! in this episode, i share my entire wellness routine, from toe socks to saunas, & everything in between. whether you're looking for inspiration for your own routine, entertainment, or want to completely overhaul your own wellness routine, then this girl chat can help be your go-to wellness guide! i'd also love to hear about what are some nonnegotiables in your own wellness routines!
loving the pod? click the follow button, & we'd love...2024-07-0135 min