My Wellness Rewired | Hacking Women's Health

Stable energy, fewer cravings, better mood — Glucose Revolution by Jessie Inchauspé delivers simple, powerful hacks that actually work. Pair it with an affordable Continuous Glucose Monitor (CGM) and you’ll see exactly what’s happening in your body in real time. This combo is the easiest, most eye-opening wellness biohack we’ve tried. Total game-changer! Resources: ⁠My Wellness Rewired Book Shop⁠ ⁠Glucose Revolution by Jessie Inchauspe -⁠ The Glucose Goddess on Instagram - Key Topics: Blood sugar and mood regulationPractical hacks for glucose controlImpact of diet and timing on blood sugar levels Chapters: 00:00 Introduction to Glucose Monitoring 00:37 The Importance of Glucose Levels for Women 03:00 Exploring the Book: Glucose Revolution 04:45 Personal Experiences with Continuous Glucose Monitoring 10:17 Implementing Hacks for Better Glucose Control 12:09 The Author's Insights and Hacks for Glucose Management 18:31 The Importance of Breakfast for Glucose Control 20:59 Vinegar Hacks for Blood Sugar Management 22:04 Post-Meal Movement: The Key to Stabilizing Blood Sugar 23:16 Dressing Your Carbs: A Simple Strategy for Better Health 24:43 Long-Term Health: The Role of Blood Sugar Management 25:25 Interactive Game: Spike or No Spike? 35:52 Takeaways and Practical Steps for Better Health

In this eye-opening episode, Larissa and Malerie unpack why blood glucose matters for everyone—not just people with diabetes. They reveal surprising personal insights about food, stress, sleep, and daily habits that standard tests miss. From "healthy" meals that secretly spike your levels to practical, science-backed hacks like meal sequencing, post-meal walks, and fiber-first eating, this conversation delivers actionable tips to stabilize energy, sharpen focus, reduce cravings, and support long-term metabolic health. Perfect for anyone curious about feeling better daily and preventing future issues. Fun, relatable, and empowering—no medical jargon overload! Resources: Good Energy Book Glucose Revolution Book Dr. Casey Means - Levels Health Key Topics: The impact of glucose levels on mood, energy, and hormonesThe role of CGMs in understanding personal healthThe connection between blood sugar and long-term health risks like Alzheimer'sPractical tips for managing blood sugar through diet and lifestyle Chapters: 00:00 Introduction to Glucose Awareness 01:33 Understanding Continuous Glucose Monitors (CGMs) 03:55 The Impact of Glucose on Women's Health 06:37 Glucose and Cognitive Health: The Type 3 Diabetes Connection 08:47 The Importance of Glucose Control 11:23 Practical Tips for Glucose Management 12:56 Game: Spike or No Spike? 13:04 Understanding Blood Sugar Spikes 16:39 Savory Breakfasts vs. Sweet Snacks 19:03 The Impact of Juices and Sweets 21:15 Chia Seed Pudding and Healthy Snacking 23:41 Practical Tips for Blood Sugar Management 24:32 Sisterly Advice and Future Insights

Malerie and Larissa dive barefoot into the transformative power of grounding / Earthing— the ancient-yet-cutting-edge practice of reconnecting your body to the Earth’s natural energy. From scientific breakthroughs to their own raw, real-life experiments, they uncover how something as simple as walking barefoot or plugging into the ground can dramatically reduce stress, deepen sleep, tame inflammation, and help women reclaim balance during hormonal shifts. Expect eye-opening insights, laugh-out-loud moments, and practical tips that will have you itching to kick off your shoes and feel the Earth beneath your feet. Ready to get grounded and glow from the inside out? Resources: ⁠Clint Ober ⁠- Grounding Pioneer https://www. MyWellnessRewired.com Key Topics: What grounding is and how it worksScientific studies supporting grounding benefitsPersonal grounding experiments and trackingGrounding's impact on cortisol, inflammation, and sleepPractical ways to incorporate grounding into daily life Chapters: 00:00 Introduction and Experiment Setup 00:35 Understanding Grounding and Its Benefits 03:29 The Science Behind Grounding 06:12 Personal Experiences and Anecdotes 09:01 Grounding and Health Implications 11:53 Experiment Plans and Tracking Progress 14:39 Conclusion and Future Insights

Join us as Felicea Ramirez shares her inspiring health journey, from early symptoms and misdiagnoses to discovering the power of diet, detox, and self-advocacy. Learn practical tips on healing leaky gut, the importance of organic foods, and how to own your health at any age. — this episode is your reminder that you’re not alone in your body’s chaos. If your gut’s been running the show, hit play for hope, laughs, and actionable wisdom. 💚 #LeakyGutGlowUp Resources: https://www.mywellnessrewired.com/biohacklab The Lectin-Free Diet by Dr. Grundy - The Plant Paradox Quick and Easy: The 30-Day Plan to Lose Weight, Feel Great, and Live Lectin-Free Organic Food Guide (The Dirty Dozen) -https://www.ewg.org/foodnews/ Key Topics: Felicea's health journey from age 25 to mid-40sThe role of diet, detox, and organic foods in healingImportance of self-advocacy and personalized health strategies Guest: Felicea Ramirez Chapters: 04:37 The Medical Journey and Misdiagnoses 09:45 Turning Point: Discovering the Root Causes 14:27 Implementing Dietary Changes and Fasting 15:19 Navigating Health Challenges with Grace 17:28 The Power of Elimination Diets 19:24 The Role of Supplements in Healing 22:13 Finding Reliable Health Information 24:12 The Ongoing Journey of Healing 26:14 Adapting to Life Changes and Hormonal Shifts 29:11 Rapid Fire Insights on Wellness

In this episode, Malerie and Larissa dive into the impact of environmental toxins on women’s health. They break down common sources (plastics, fragrances, chemicals), how these sneaky disruptors mess with hormones, energy, mood & glow — especially during your cycle — and share simple, practical steps to reduce exposure and feel your best. Just real-woman swaps Small steps. Big glow-up. Tag us with #ToxinTango & share your favorite low-tox swap! Know your body. Own your health. Resources: ⁠Good Energy Book ⁠by Casey & Calley Means - EWG Skin Deep Database - ⁠Yuka App⁠⁠ - scan a barcode for an instant score on additives and how ultra-processed the food is. Aqua True Water Filter - Gin Stevens' Book 'Cleanish' Key Take Aways: Install a water filtration systemSwitch to glass or stainless steel cookwareUse natural personal care productsAvoid scented household items and air freshenersReduce consumption of fast food and processed foods Chapters: 00:00 Understanding Environmental Toxins 09:17 Identifying Major Sources of Toxins 17:33 Myths and Facts About Toxins 30:46 Disclaimer

Feeling constantly drained, foggy, or battling hormonal rollercoasters? In this episode, Larissa & Malerie break down the game-changing book Good Energy by Dr. Casey Means. Discover the surprising link between your metabolism and limitless health, plus simple, science-backed biohacks to create real cellular energy that lifts mood, balances hormones, and helps you glow—no matter your cycle phase or life stage. Grab your favorite drink, hit play, and let’s turn “tired” into “thriving” together! #GoodEnergy #MetabolismMagic #WomensBiohacking Resources: 'Good Energy' by Dr. Casey Means Dr. Casey Means' Website Dr. Mark Hyman's Podcast Resources Key Topics: Metabolic health and its impact on overall wellnessThe role of mitochondria in energy productionPractical steps to improve cellular function Takeaways: Most Americans have at least one biomarker of metabolic dysfunctionUltra-processed foods contribute to cellular starvation and dysfunctionSugar causes more deaths and disability than COVID-19 and fentanyl combined Chapters: 00:00 Introduction to Good Energy 02:42 Understanding Metabolic Health 05:18 The Role of Mitochondria 08:14 The Impact of Modern Lifestyle 11:03 Key Biomarkers and Food Principles 13:44 Shocking Statistics on Health 16:14 The Dangers of Sugar 19:17 Chronic Diseases and Health Costs 21:47 The Challenge of Healthy Eating 22:25 Exploring the Quizzes 23:30 Understanding Mitochondrial Health 25:38 Addressing Environmental Toxins 28:11 The Impact of Light on Health 29:52 Finding the Missing Link 30:29 Community Engagement and Support 32:47 Empowerment Through Knowledge 34:48 Taking Control of Your Health 36:34 Resources for Ongoing Health

Summary: Join us as we explore the latest in biohacking and longevity from the LA 2026 Biohackers World Conference. Discover innovative technologies, personal experiences, and the future of health span optimization. Resources Biohackers World Conference LA 2026 Key Topics: Biohacking and longevity technologiesPersonal experiences with new health devicesFuture trends in health span and aging Chapters: 00:00 Introduction to Biohacking Conference Experience 03:42 Technological Innovations in Health 09:33 Mitochondrial Health and New Technologies 14:59 Researching Health Products and Vendors 20:49 Conclusion and Future Plans

This episode explores the vital role of the gut microbiome in women's health, including its impact on hormones, immunity, mood, and overall well-being. Hosts Larissa and Malerie share practical tips on how to nurture a healthy gut through diet, lifestyle, and biohacks. Resources: Yuka App - Food and skincare ratingFiber Fueled by Dr. Will Bulsiewicz - Must readDr. Casey Means and Dr. Mark Hyman Key Topics: The importance of the gut microbiome in women's healthHow diet and lifestyle affect gut healthPractical tips for supporting a healthy microbiome Chapters: 00:00 Introduction to the Green Drink Challenge 05:43 Gut Health and Women's Hormones 11:19 The Immune System and Gut Health 15:36 Villains of the Gut Microbiome 21:22 The Impact of Antibiotics on Gut Health 25:59 The Role of Stress in Gut Health 31:43 Exploring Green Drinks for Gut Health 42:42 Community Questions and Answers 46:30 Bloopers 47:07 Disclaimer

This episode explores the profound impact of whole foods versus ultra-processed foods on women's health, hormones, and longevity. Larissa and Malerie share science-backed insights, practical tips, and personal stories to empower women to make healthier food choices for better energy, mood, and long-term vitality. Resources: ⁠Yuka App⁠ - scan a barcode for an instant score on additives and how ultra-processed the food is. ⁠Good Energy⁠, by Casey Means - it breaks down how food choices directly impact your mitochondria, energy, and women’s health. Key Topics: Impact of ultra-processed foods on women's hormonesHow whole foods support mitochondrial health and longevityPractical tips for reducing processed foods in daily life Chapters: 00:00 Introduction to Whole Foods vs Processed Foods 02:44 Understanding Whole Foods and Ultra-Processed Foods 05:40 Impact on Women's Health and Hormonal Balance 08:05 Menopause, Perimenopause, and Dietary Changes 10:20 Mental Health and Processed Foods 13:17 Chronic Diseases and Women's Health Risks 15:06 Fertility, Pregnancy, and Nutrition 17:38 Mitochondria and Energy Production 20:40 Actionable Steps for Healthier Eating 23:21 Reading Labels and Understanding Ingredients 26:17 Prioritizing Whole Foods for Better Health 29:23 The Importance of Omega-3s 30:52 Probiotics and Gut Health 33:32 Micronutrients and Antioxidants 35:30 High Quality Protein and Its Benefits 37:04 Ingredient Autopsy: Understanding Processed Foods 43:34 Community Questions and Practical Tips 50:05 Bloopers 50:32 Disclaimer

In this episode, we explore the essential toolkit for women’s health and wellness, focusing on clean living, effective apps, and the importance of understanding hormonal cycles. The hosts discuss various apps that help with clean eating, skincare, and supplement tracking, emphasizing the significance of quality and trustworthiness in health products. They also delve into the importance of cycle tracking and glucose monitoring, providing insights into how these tools can empower women to take charge of their health. The conversation highlights the journey of learning and growing in the pursuit of better health, encouraging listeners to share their experiences and knowledge. Resources: Yuka App - click here.My Fitness Pal App - click here.EWG Healthy Living App - click here.Zoe - click here.Think Dirty App - click here.Fullscript - click here.SUPPCO - click here.Natural Cycles - click here.Flow App - click here.Clue App - click here. Takeaways: Understanding your body's hormonal cycles is crucial for health.Using apps can simplify clean eating and skincare choices.Yuka app helps identify harmful additives in food and skincare.Trustworthy supplements are essential for health and wellness.Tracking movement can improve overall health and energy levels.Cycle tracking apps can help manage mood and energy.Glucose monitoring provides insights into personal health.Quality control in supplements is vital for effectiveness.Awareness of environmental toxins can lead to better health choices.Sharing knowledge empowers women to take charge of their health. Chapters: 00:00 Introduction to Clean Living Toolkit 02:18 Understanding Women's Health and Hormones 05:24 Essential Apps for Food Choices 07:58 Exploring Clean Skincare Products 10:40 The Importance of Ingredient Awareness 13:19 Honorable Mentions and Future Tools 22:57 Navigating Clean Products and Supplements 27:34 Understanding Supplement Quality and Safety 30:47 Tracking Women's Health and Cycles 35:38 Fitness and Activity Tracking Innovations 43:08 Integrating Glucose Monitoring for Health Insights 47:27 Bloopers 47:58 Disclaimer

In this conversation, Larissa and Malerie explore the intricate relationship between hair and nail health and overall well-being. They discuss the importance of nutrition, hormonal influences, and practical care tips for maintaining healthy hair and nails. The episode emphasizes the need for patience in seeing results, the impact of nutrient deficiencies, and the significance of self-care practices like scalp massages. They also address community questions, providing expert insights and actionable advice for listeners looking to improve their hair and nail health. Notable Links: You can find the delicious chocolate bone broth Larissa mentions in this episode here. Takeaways: Hair and nails are honest indicators of your body's health.Thinning hair affects up to 40% of women by age 50.Brittleness in nails affects 20-27% of women.Nutrient deficiencies can be fixed with proper diet.Hormonal shifts significantly impact hair and nail health.Scalp massages improve blood flow and hair health.Hydration is crucial for maintaining shine in hair.Regular protein intake is essential for hair growth.Community questions reveal common concerns about hair care.Gradual changes lead to sustainable hair and nail health. Chapters: 00:00 Introduction and Personal Updates 01:58 The Importance of Hair and Nail Health 03:30 Understanding Hair and Nail Growth 04:56 Nutritional Factors Affecting Hair and Nails 07:56 Hormonal Influences on Hair and Nail Health 10:18 Identifying Warning Signs in Hair and Nails 12:03 Nutrient Deficiencies and Their Impact 13:55 The Role of Inflammation in Hair and Nail Health 15:08 Practical Tips for Hair and Nail Care 20:04 Biohacking for Better Hair and Nails 25:16 Research Insights and Surprising Facts 30:18 Community Questions and Expert Answers 45:19 Key Takeaways and Conclusion

In this engaging conversation, Larissa and Malerie explore the concept of biohacking as a form of self-care specifically tailored for women. They discuss the importance of prioritizing women's health, hormonal harmony, and the need for joy and connection in life. The episode covers various biohacks that double as self-care practices, including morning rituals, grounding in nature, body pampering techniques, and the significance of friendships. The hosts also play a fun self-care speed dating game and answer community questions, emphasizing the importance of making time for self-care in a busy life. Takeaways: Biohacking is essential for women's health and self-care.Prioritizing joy and connection can enhance longevity.Morning sunlight viewing helps set your circadian rhythm.Gratitude journaling can lower stress and improve mood.Forest bathing reduces cortisol and boosts immunity.Red light therapy promotes skin health and relaxation.Laughter and friendship are vital for emotional well-being.Evening rituals can enhance relaxation and sleep quality.Self-care should be seen as an indulgent investment in health.Consistency in self-care practices is key to success. Chapters: 00:00 Introduction to Biohacking and Self-Care 02:08 The Importance of Women's Health and Hormonal Harmony 05:25 Morning Rituals for a Glowing Start 08:03 Nature and Grounding: Connecting with the Earth 11:18 Body Pampering: Tech and Touches for Self-Care 14:14 Joy and Connection: The Power of Friendship 17:13 Evening Wind Downs and Restoratives 20:15 Self-Care Speed Dating Game 23:07 Community Questions and Answers 34:42 Conclusion and Key Takeaways

In this conversation, Malerie and Larissa delve into the complexities of skin health, discussing foundational blocks for achieving healthy skin, the science behind aging, and the impact of inflammation. They explore various biohacks and lifestyle changes that can enhance skin quality, emphasizing the importance of self-care and nutrition. The discussion also includes community confessions about past skincare fails and emerging trends in skincare, highlighting the need for informed choices in a market filled with unregulated products. Takeaways: Skin is the largest organ and reflects internal health.Women face unique challenges with skin due to hormonal changes.70-80% of skin aging is influenced by factors other than age.Chronic inflammation is a major contributor to skin issues.Prioritizing sleep can significantly improve skin health.Eating antioxidant-rich foods supports skin vitality.Biohacks like red light therapy can enhance skin appearance.Understanding the ingredients in skincare products is crucial.Self-care practices can reduce stress and improve skin health.Emerging trends in skincare include peptides and NAD+ for anti-aging. Chapters: 00:00 The Journey to Healthy Skin 05:14 Understanding Skin Aging 10:07 The Villains of Skin Health 15:07 The Role of Inflammation 18:15 The Impact of Toxins on Skin 19:47 Empowerment Through Knowledge 20:52 Skincare Confessions and Lessons Learned 23:27 The Trials of Teenage Skincare 25:37 Unlocking the Secrets of Beauty Sleep 29:11 Harnessing the Power of Sunlight and Red Light Therapy 30:10 The Role of Collagen and Nutrition in Skin Health 32:27 Managing Stress for Better Skin 36:13 The Importance of Antioxidants and Nutrition 38:07 Exploring Advanced Skincare Solutions 41:38 The Science of Skin and Hormonal Cycles 45:32 Key Takeaways for Radiant Skin

This conversation explores the profound impact of friendship on health and well-being, particularly for women. The hosts discuss how friendships serve as a biohack, providing emotional support, reducing stress, and even lowering mortality risk. They emphasize the importance of intentionality in maintaining friendships and the various types of friends that contribute to a fulfilling life. The discussion also touches on the role of technology in staying connected and the need to create rituals that foster these relationships over time. Takeaways: Friendship is essential for women's health and well-being.Positive friendships can significantly reduce stress and improve mental health.The lack of strong social ties can predict earlier death as strongly as smoking.Friendships can help with hormonal optimization and reduce PMS symptoms.Regular physical touch and emotional intimacy with friends can lower cortisol levels.Friendships can down-regulate inflammatory responses in the body.Intentionality is key in maintaining friendships as adults.Different types of friends fulfill different needs in our lives.Technology can help bridge the gap in long-distance friendships.Creating rituals can strengthen and maintain friendships over time. Chapters: 00:00 The Power of Friendship 03:13 Friendship as a Biohack 05:58 Health Benefits of Female Friendships 08:58 Friendship and Longevity 12:07 Friendships as Supplements 15:00 The Role of Humor in Friendships 20:06 The Healing Power of Laughter 21:51 The Importance of Accountability 24:39 Embracing the 'Bad Mom' Mentality 27:31 The Role of a Non-Judgmental Friend 30:40 Navigating Friendship Through Life's Phases 35:11 Creating Rituals to Maintain Friendships 39:47 The Lifelong Benefits of Friendship

Discover how optimizing your sleep can dramatically enhance your energy, mood, hormonal health, and longevity. In this lively conversation, Malerie and Larissa break down simple, science-backed strategies to transform your nights and mornings. In this episode: Why women need 20 minutes more sleep than men and how stress impacts this need.The essential link between sleep, cortisol, and your circadian rhythm.Practical tips: consistent sleep schedules, morning light, caffeine curfew, cool room environments, and magnesium routines.Surprising research on hormone fluctuations causing vivid dreams and nightmares.Busting myths about working out at night and napping.How sleep quality affects long-term health risks like hypertension and diabetes.Personal stories of sleep deprivation and recovery. Remember: Sleep is your most powerful biohack. Protect it, optimize it, and reap the lifelong health rewards. Timestamps: 00:00 - Introduction: Why sleep is the foundation of health for women00:25 - The critical role of sleep in energy, mood, and longevity01:00 - Women need 20 more minutes of sleep: what disrupts their sleep patterns03:17 - Stress and hormonal influences: the cycle that impacts sleep quality04:50 - How poor sleep increases health risks like hypertension and diabetes06:34 - The importance of sleep timing: deep sleep before midnight08:00 - The Disneyland analogy: sleep as nightly maintenance crew09:14 - Extra risks during menopause & perimenopause: heart health and sleep10:19 - Personal story: experiencing restless leg syndrome and sleep recovery12:19 - The science of cortisol and circadian rhythm in sleep regulation13:15 - Deep dive into sleep stages: light, deep, and REM sleep14:13 - Challenging the myth: cortisol's essential role in the morning15:20 - Managing cortisol to improve sleep and energy16:36 - The importance of morning light exposure and establishing routines17:44 - Six simple actions for better sleep: routines and rituals18:12 - Consistent wake-up and sleep times—your first step18:54 - The power of morning sunlight: “light sledgehammer”20:22 - The benefits of a cooling sleep environment and hot baths/shows22:01 - Caffeine curfew: how cutting caffeine after 1 or 2 pm boosts sleep24:36 - Magnesium and evening routines: winding down with magnesium and worry downloads28:39 - Reducing evening light and screen time to promote melatonin production33:22 - The importance of sleep timing over quantity alone34:37 - Myth busting: working out at night and the truth about naps36:40 - Short naps Vs. sleep pressure: how long naps can sabotage your sleep cycle41:23 - Tracking HRV and recovery: signs of a well-rested body43:12 - Protecting your routine to maximize sleep quality and health44:36 - Final tips: morning light, cool room, caffeine cut-off, and evening rituals45:36 - Our mission: empowering women to own their health, one biohack at a time

In this conversation, Larissa and Malerie explore the multifaceted benefits of meditation, emphasizing its role in stress reduction, mental clarity, and overall well-being. They discuss various types of meditation, practical tips for incorporating it into daily life, and the scientific backing for its effectiveness. The conversation highlights meditation as a powerful tool for women to manage stress and enhance their mental health, ultimately promoting a healthier and happier lifestyle. Takeaways: Meditation is a workout for your mind, similar to physical exercise.There are many types of meditation, each serving different purposes.Mindfulness meditation can significantly lower stress and anxiety levels.Meditation can improve heart health and lower blood pressure.Practicing meditation can enhance emotional well-being and resilience.Consistency in meditation practice is more important than duration.Meditation can help reduce pain perception naturally.Meditation is a free and accessible tool for self-improvement.Incorporating meditation into daily routines can be done in short bursts.Meditation can promote longevity by slowing cellular aging. Chapters: 00:00 Introduction to Meditation and Its Benefits 01:14 Understanding Different Types of Meditation 04:00 The Science Behind Meditation 06:57 Meditation as a Tool for Stress Management 09:48 Biohacking and Brain Optimization through Meditation 14:09 The Importance of Being Present 14:43 Meditation as a Mental Workout 15:37 Stress Resilience Through Meditation 16:54 Meditation and Longevity 18:46 Community Questions on Meditation 20:10 Finding Time to Meditate 21:37 Meditation Techniques for Anxiety 25:42 Meditation for Better Sleep 28:38 Key Takeaways for Starting Meditation 32:03 Disclaimer

In this conversation, Larissa and Malerie explore the concept of biohacking on a budget, emphasizing that optimizing health doesn't require expensive gadgets. They discuss various free and low-cost strategies for improving health and longevity, including building effective morning and evening routines, the importance of community and accountability, and the power of gratitude and mindfulness practices. The episode concludes with key takeaways and encouragement for listeners to start implementing these practices in their daily lives. Takeaways: Biohacking doesn't have to be expensive.Start simple and stack your wins.Consistency beats expensive gadgets every single time.The best biohack is the one you will actually do.Health is wealth, you don't need a big budget.Eliminating the bad is often more powerful than adding the good.Community and joy are underrated biohacks.You can do this anywhere, just bring a backpack.Gratitude practice boosts your mood and reduces stress.You already have everything you need to start today. Chapters: 00:00 Introduction and Setting the Stage 08:09 Building a Morning Routine 17:58 Daily Habits for Health Optimization 28:02 Evening Routines and Wind Down Practices 37:50 Biohacking on a Budget 48:00 Cost-Saving Health Strategies 19:53 Grounding and Its Benefits 21:59 Breathing Exercises for Stress Relief 24:01 Meditation and Heart Rate Variability 26:55 The Power of Gratitude 28:59 The Role of Accountability Partners 29:57 Finding Joy in Daily Life 31:57 Cold Showers and Stress Resilience 33:58 The Benefits of Reading Before Bed 35:56 Walking for Health and Longevity 38:21 Low-Cost Hacks for Health 48:45 Building a Sample Morning Routine 59:21 Key Takeaways and Community Support

In this episode, Malerie and Larissa explore common detox myths, discussing the misconceptions surrounding juice cleanses, charcoal drinks, and detox teas. They emphasize the body's natural detoxification processes and the importance of supporting these functions through whole foods, hydration, sleep, and movement. The conversation also highlights the unique challenges women face regarding detoxification and the benefits of cycle syncing to optimize health. Ultimately, the hosts encourage listeners to focus on sustainable habits rather than quick fixes. As mentioned on the show, get your 28-Day Cycle-Sync Detox Challenge here!! Takeaways: Detox myths are prevalent and often misleading.Juice cleanses can spike blood sugar and lack essential nutrients.Charcoal drinks may interfere with nutrient absorption.Detox teas often act as laxatives rather than true detoxifiers.The body has built-in detoxification systems that need support.Cycle syncing can enhance detoxification efforts for women.Stress management is crucial for effective detoxification.Avoiding toxins in everyday products can improve health.Hydration and fiber are key components of a healthy detox.Regular movement and sleep are essential for detoxification. Chapters: 00:00 Introduction to Detox Myths 01:50 Understanding Toxins and Oxidative Stress 04:46 Debunking Juice Cleanses 07:35 The Truth About Charcoal Drinks 10:21 Detox Teas: Myths and Realities 15:01 Exploring Dandelion Root and Its Benefits 16:08 Debunking Detox Myths 18:07 Optimizing Natural Detoxification 20:28 Cycle Syncing for Detox 21:58 Managing Stress for Better Detox 23:09 Avoiding Toxin Overload 25:21 Hydration and Fiber for Detox 26:48 The Importance of Sleep 28:47 Incorporating Movement and Sweating 30:19 Recap and Sustainable Detox Practices

In this conversation, Larissa and Malerie discuss the power of vision boards as a tool for women's health and empowerment. They explore the science behind vision boards, including the neuroscience of visualization and the role of the reticular activating system in focusing on goals. The hosts share practical tips for creating effective vision boards, emphasizing the importance of actionable steps and regular updates. They also highlight the health benefits of vision boards, including reduced anxiety and improved motivation. The conversation includes a fun segment of Vision Board Mad Libs, showcasing the creative aspect of goal setting. Ultimately, they encourage listeners to take action and make their vision boards a reality for a successful 2026. Takeaways: Empowering women through health and biohacking is essential.Vision boards are a powerful tool for setting intentions.AI technology simplifies the creation of vision boards.Visualization techniques are backed by neuroscience.The reticular activating system helps focus on goals.Images on vision boards can evoke stronger emotional responses than words.Regular engagement with vision boards can reduce anxiety and improve life satisfaction.Updating vision boards seasonally keeps goals fresh and relevant.Taking small, actionable steps is crucial for achieving goals.Vision boards should be visible daily to reinforce motivation. Chapters: 00:00 Empowering Women Through Health Optimization 03:04 The Science Behind Vision Boards 05:08 Visualization and Its Impact on Achievement 08:18 The Role of the Reticular Activating System 09:39 Emotional Benefits of Vision Boards 12:39 Creating Actionable Steps for Success 15:31 The Importance of Realistic Goals 18:25 Health Benefits of Visualization 21:20 Updating Your Vision Board for Growth 24:11 The Connection Between Seasons and Goals 26:59 Fun with Vision Board Mad Libs 28:54 Exploring Daily Rituals for Hormonal Balance 31:59 Imagining a Wealthy and Healthy Future 39:18 Practical Tips for Effective Vision Boards 45:10 The Power of Visualization and Action 47:55 Bloopers & Disclaimer

In this conversation, Malerie and Larissa reflect on their experiences and learnings from 2025, discussing their top biohacks, what they found worth investing in, and their favorite free wellness strategies. They share personal routines, flops, and adjustments they plan to make moving forward. The duo also plays a fun game called 'Hack or Whack,' evaluating popular biohacks and sharing insights on what works and what doesn't. They conclude with excitement for the upcoming year and the new strategies they plan to explore. Takeaways: Magnesium is essential for relaxation and stress relief.Hydration is crucial for overall health and wellness.Creatine can help with memory and cognitive function.Rucking is an effective and low-cost exercise.Intermittent fasting can save money and improve health.Gratitude practices can enhance mental well-being.Regular lab work helps track health progress.Cold plunges and saunas are valuable investments for health.Morning sunlight exposure can reset circadian rhythms.Consistency in health practices is more important than perfection. Chapters: 00:00 Reflecting on 2025: A Year in Review 01:18 Top Biohacks: Best and Worst Recommendations 04:49 Investing in Health: Worthwhile Hacks 08:13 Free and Effective Hacks: Intermittent Fasting and Gratitude 12:51 Daily Routines: Stacking Hacks for Success 18:26 Unsuccessful Attempts: Learning from Flops 22:44 The Challenges of Home Maintenance 24:42 Learning from Health Flops 26:31 Exploring Biohacks and Their Effectiveness 27:57 Game Time: Hack or Whack? 36:31 Looking Ahead: Exciting Health Trends for 2026 45:48 Bloopers & Disclaimer

In this conversation, Malerie and Larissa discuss the complexities of burnout and chronic stress, particularly among women. They explore the symptoms of stress, the difference between healthy and maladaptive stress, and the significant impact chronic stress has on physical and mental health. The hosts emphasize the importance of self-awareness, recognizing personal stressors, and the need for healthy boundaries. They also debunk common myths about stress management and provide practical strategies for managing stress, including breathing exercises, movement, and gratitude practices. The conversation highlights the importance of community support and the necessity of being one's own advocate in managing stress and burnout. Takeaways Burnout can manifest as chronic stress that feels inescapable.Chronic stress can impair energy production and increase health risks.Healthy stress can motivate and push you forward, while maladaptive stress can lead to burnout.Recognizing personal signs of stress is crucial for management.Setting healthy boundaries is essential for work-life balance.Community support can help in managing stress and finding joy.Breathing exercises can effectively lower cortisol levels.Practicing gratitude can shift focus from negative to positive experiences.Movement and nature can significantly reduce stress levels.Being your own detective is key to understanding and managing stress. Chapters: 00:00 Introduction and Light Banter 00:18 Understanding Chronic Stress in Women 10:22 The Impact of Stress on Health 18:35 Identifying Stress Symptoms 22:37 Debunking Stress Myths 25:36 Understanding Stress and Its Myths 27:11 Becoming Your Own Detective 31:54 Simple Stress Management Techniques 42:37 Community Support and Boundaries 45:41 Addressing Sleep Issues and Stress 46:38 Finding Alternatives to Meditation 51:09 Disclaimer

In this conversation, Malerie and Larissa discuss the Let Them Theory by Mel Robbins, focusing on its application in managing stress, especially during the holiday season. They explore the impact of chronic stress on women, the importance of taking control of one's life, and practical biohacks to reduce stress. The discussion emphasizes the significance of gratitude, setting healthy boundaries, and the power of letting go to improve emotional well-being and relationships. Notable Links: This post contains affiliate links, and I may earn a commission if you buy through them (at no extra cost to you). The Let Them Theory, by Mel Robbins Takeaways: The Let Them Theory helps reclaim personal power.Chronic stress affects women's health significantly.Understanding what you can control reduces stress.Practicing gratitude rewires the brain for positivity.Setting healthy boundaries is essential for well-being.Breathing exercises can lower cortisol levels quickly.Positive social interactions boost stress relief for women.Letting go of control improves relationships.Mindfulness practices enhance emotional resilience.The Let Them Theory is a practical tool for the holidays. Chapters: 00:00 Exploring the Let Them Theory 03:47 Understanding Chronic Stress and Its Effects 08:04 The Concept of Letting Go and Taking Control 10:46 Improving Relationships Through the Let Them Theory 13:34 Practical Applications of the Let Them Theory 17:23 Biohacks for Stress Reduction 20:22 Setting Healthy Boundaries and Social Connections 23:12 Empowering Parenthood: The Journey of Support 24:31 Managing External Opinions: The Power of Perspective 25:03 Gratitude Journals: Rewiring Your Mind 27:29 Letting Go: The Freedom of Acceptance 30:39 Living Your Wild and Precious Life 33:43 The Importance of Personal Responsibility 36:39 Rediscovering Yourself: The Journey of Unlearning 40:24 Love and Control: Finding Balance in Relationships 44:01 Disclaimer

In this conversation, Malerie and Larissa share their experiences and insights from a 72-hour fast, discussing the challenges they faced, the mental clarity they achieved, and the science behind fasting's health benefits. They explore the physiological effects of fasting, including stem cell production, metabolic resets, and hormonal recalibration. The duo also addresses community questions, providing practical tips for those considering fasting, and emphasize the importance of hydration and gradual refeeding. Ultimately, they advocate for incorporating fasting into a wellness routine for improved health and longevity. Takeaways: The 72-hour fast can lead to significant mental clarity and productivity.Hydration and electrolyte balance are crucial during extended fasting.Breaking a fast should be done gradually to avoid digestive issues.Fasting can stimulate stem cell production and aid in tissue repair.Intermittent fasting can be a more manageable way to achieve health benefits.A metabolic reset can occur after a long fast, improving insulin sensitivity.Women may experience different effects during fasting due to hormonal cycles.Regular intermittent fasting can complement longer fasts for sustained health benefits.Fasting can help clear inflammation and improve overall well-being.Community support and shared experiences enhance the fasting journey. Chapters: 00:00 The Journey of a 72-Hour Fast 06:13 Understanding the Science Behind Fasting 12:30 The Benefits of Extended Fasting 20:35 Metabolic Reset and Hormonal Balance 26:19 Integrating Intermittent Fasting for Longevity 26:45 The Surprising Clarity of Fasting 28:49 Frequency and Maintenance of Fasting 31:06 Weight Loss Expectations from Fasting 32:48 Fasting and Women's Health 35:44 The Benefits of Day Three 37:30 Refeeding After a Fast 41:21 Intermittent Fasting as a Lifestyle 45:19 Disclaimer

In this episode, Larissa and Malerie discuss their experiences with day 2 of a 72-hour fast, exploring various fasting protocols, their physical and mental effects, and the science behind fasting. They share insights on how to manage fasting with lifestyle changes, what breaks a fast, and the importance of listening to one's body during fasting. The conversation also addresses community questions about fasting and concludes with plans for future fasting episodes. Notable Links: Cortisol Manager - a supplement for supporting healthy cortisol levels and a healthy stress response Takeaways: Day two of fasting is often the hardest.Proper preparation can ease the fasting experience.Fasting can lead to significant weight loss and health benefits.Listening to your body is crucial during fasting.Different fasting protocols can suit different lifestyles.Fasting can help regulate hormones and improve sleep quality.Stress levels can impact fasting effectiveness.Community support can enhance the fasting experience.Fasting can be beneficial for women in different life phases.It's important to know what breaks a fast to maintain its benefits. Chapters: 00:00 Introduction to Fasting and Current Experience 09:26 Exploring Fasting Protocols 14:00 Understanding Fasting Benefits and Effects 20:57 Personal Insights and Future Considerations 21:49 Navigating Life Phases and Fasting 23:37 Cortisol Management and Stress 25:49 The Importance of Listening to Your Body 27:11 Intermittent Fasting and Longevity Benefits 29:23 Skin Health and Fasting 30:25 Pairing Fasting with Other Biohacks 34:40 Handling Social Eating During Fasts 37:59 Experiences and Changes After Extended Fasts 40:25 Disclaimer

In this engaging conversation, Malerie and Larissa explore the concept of intermittent fasting, sharing their personal journeys and experiences. They discuss the various protocols, benefits, and challenges associated with fasting, emphasizing the importance of listening to one's body and adapting to individual needs. The conversation also touches on the social dynamics of fasting, its impact on family nutrition, and the broader health benefits beyond weight loss. They provide valuable tips and resources for beginners looking to incorporate intermittent fasting into their lifestyle. Takeaways: Intermittent fasting is about controlling when you eat, not what you eat.The concept of time-restricted eating can lead to various health benefits.Personal experiences with intermittent fasting can vary widely.Different fasting protocols exist, such as 16:8, 18:6, and 24-hour fasts.Fasting can help combat insulin resistance.The benefits of fasting extend beyond weight loss to overall health and longevity.Fasting can change your relationship with food and hunger cues.Social situations can be challenging for those practicing intermittent fasting.Listening to your body is crucial when determining fasting protocols.Resources like 'Delay, Don't Deny' and 'Fast Feast Repeat' are helpful for beginners. Chapters: 00:00 Introduction to Intermittent Fasting 02:42 Understanding the Basics of Intermittent Fasting 05:44 Personal Journeys and Discoveries 08:48 The Science Behind Intermittent Fasting 11:41 Preparing for Longer Fasts 14:38 Challenges and Strategies in Fasting 18:31 The Impact of Fasting on Metabolism 20:42 Fasting and Sleep Quality 22:21 Cultural Perspectives on Food and Eating 25:59 Understanding Hunger and Satiety 29:44 Intermittent Fasting as a Lifestyle 31:58 The Benefits of Fasting for Inflammation 35:22 Community and Shared Experiences in Fasting 36:33 The Power of Body Recomposition and Autophagy 39:05 Cycle Syncing and Intermittent Fasting for Women 42:08 Understanding Fasting Without Stressing the Body 46:14 Health Benefits Beyond Weight Loss 48:09 Beginner Tips and Resources for Intermittent Fasting 55:52 Disclaimer

In this conversation, Larissa and Malerie explore the transformative power of gratitude, discussing its scientific backing and practical applications. They emphasize how gratitude can enhance emotional and social wellbeing, improve mental health, and even contribute to longevity. The discussion includes personal anecdotes, scientific studies, and practical tips for incorporating gratitude into daily life, making it accessible and beneficial for everyone, especially women. Takeaways: Gratitude can rewire your brain and improve mental health.Practicing gratitude is linked to better emotional and social wellbeing.Gratitude can enhance sleep quality and reduce anxiety.Women practicing gratitude have lower mortality rates according to studies.Gratitude is a free practice with numerous benefits.Expressing gratitude can strengthen relationships and improve mood.Mindfulness and gratitude can be combined for greater impact.Gratitude practices can help women manage hormonal changes and stress.Starting small with gratitude can lead to significant changes over time.Gratitude can be practiced in various ways, including journaling and verbal expressions. Chapters: 00:00 The Power of Gratitude 04:22 Science Behind Gratitude 10:28 Gratitude as a Tool for Resilience 16:25 Gratitude in Daily Life 18:54 The Power of Positive Thinking 20:15 Implementing a Gratitude Practice 21:43 The Importance of Genuine Gratitude 23:34 Expressing Gratitude to Others 26:25 Mindful Moments and Gratitude 28:42 Finding Gratitude in Nature 30:24 Gratitude Apps and Tools 31:07 Community Questions on Gratitude 34:13 The Science Behind Gratitude 36:21 Taking Action: Start Your Gratitude Journey

In this conversation, Larissa and Malerie dive into the contentious debate surrounding multivitamins, particularly focusing on their necessity and effectiveness for women. They explore various perspectives from health experts, share personal experiences with vitamin supplementation, and discuss the importance of individual testing to identify nutritional deficiencies. The conversation emphasizes the significance of quality in supplements and the role of multivitamins as a safety net for overall health. They also address common health concerns related to deficiencies and provide insights on how to navigate the vast array of available supplements. FREEBIE!! Get your free downloadable guide to vitamins here! Takeaways: Multivitamins are a $12 billion industry with mixed opinions.Personal experiences can significantly influence views on multivitamins.Quality and bioavailability of vitamins matter.Testing for deficiencies is crucial for personalized health.Multivitamins can serve as a safety net for nutritional gaps.Women are often deficient in key vitamins like D, B12, Iron and Magnesium.Dietary habits and lifestyle choices impact nutrient absorption.Research shows soil depletion affects nutrient content in food.Individual needs vary; one size does not fit all in supplementation.Consulting with healthcare professionals is essential for personalized advice.Research and quality control in supplements are vital. Chapters: 00:00 The Great Multivitamin Debate 08:38 Understanding Nutrient Absorption 17:32 Biohacking and Personal Health 18:53 Evaluating Water-Soluble Vitamins 23:11 The Importance of Folate in Women's Health 24:02 The Power of Fat-Soluble Vitamins 26:28 The Importance of Vitamin A for Skin Health 27:57 Omega-3: A Vital Nutrient for Women 30:40 Understanding Iron and Its Role in Energy 32:28 Zinc: The Immune System Booster 35:09 The Multifunctional Benefits of Magnesium 36:34 Addressing Common Supplement Questions 43:13 The Role of Multivitamins in Health 45:56 Medical Disclaimer

In this conversation, Malerie and Larissa explore the growing popularity of red light therapy, discussing its benefits, the science behind it, and how to integrate it into daily routines. They emphasize the importance of quality brands, share personal experiences, and answer community questions about red light's effectiveness and safety. The discussion highlights the potential of red light therapy for skin rejuvenation, pain relief, and overall wellness, making it a promising addition to health routines. Get your free downloadable guide to Red Light Therapy here! Takeaways: Red light therapy is gaining popularity for its various health benefits.It can boost cellular energy, aid in skin rejuvenation, and support hormonal balance.Red light therapy is non-invasive and can help with pain relief and mood enhancement.The therapy works by interacting with mitochondria to boost ATP production.Different wavelengths of light have different effects on the body.Quality of red light therapy devices matters; brands should be researched before purchase.Integrating red light therapy into daily routines can enhance its benefits.Community feedback indicates positive results for skin texture and pain relief.Consistency in using red light therapy is key to seeing results.Red light therapy can be beneficial for the whole family. Chapters: 00:00 Introduction to Red Light Therapy 01:18 Benefits of Red Light Therapy 04:37 The Science Behind Red Light Therapy 09:16 Exploring Red Light Therapy Products 15:46 The Importance of Brand Quality 21:12 Integrating Red Light Therapy into Your Routine 23:57 Integrating Wellness Practices 26:48 The Benefits of Red Light Therapy 31:04 Choosing the Right Red Light Devices 33:17 Community Questions on Red Light Therapy 39:48 Exploring the Future of Red Light Therapy 44:15 Medical Disclaimer

In this conversation, Larissa and Malerie explore the often misunderstood supplement creatine, particularly its benefits for women. They discuss how creatine can enhance energy production, muscle recovery, and cognitive function, while debunking common myths surrounding its use. The conversation emphasizes the importance of hydration, the role of creatine in different life stages, and practical tips for incorporating it into daily routines. They also address community questions, highlighting the relevance of creatine for women who may not identify as athletes, and the significance of choosing high-quality supplements. Notable links: Dr. Stacy Sims - regularly referenced on our show as an amazing source for women's health & wellnessCreapure - the brand of creatine we currently use and love! Takeaways: Creatine is beneficial for women in unique ways.Women typically store less creatine than men, making supplementation important.Creatine can help with muscle function & building, recovery, and cognitive function.Hydration is crucial when taking creatine for optimal benefits.Creatine does not cause unwanted bulkiness; it helps with lean muscle gain when combined with resistance training.Many myths about creatine, such as it being unsafe, are unfounded based on thousands of studies, assuming one is taking the recommended dosage.Creatine can be beneficial for women at all stages of life, including menopause.Supplementing with creatine can improve mood and hormonal health.It's important to choose high-quality creatine supplements to avoid impurities.Biohacking involves making intentional changes to optimize health. Chapters 00:00 Introduction to Creatine 00:18 Understanding Creatine and Its Benefits 09:32 Creatine Myths and Misconceptions 17:19 Practical Applications of Creatine 21:11 Personal Experiences with Creatine 25:20 Navigating Health Challenges 26:47 Understanding Creatine and Its Effects 28:38 Biohacking Insights and Lessons Learned 30:48 Hydration and Consistency in Health 32:42 Community Questions: Creatine and Longevity 40:13 Defining Biohacking and Its Importance 45:02 Disclaimer

In this episode, Larissa and Malerie discuss Your Next Wellness Must Read, 'The Comfort Crisis' by Michael Easter, a book exploring the importance of embracing discomfort for personal growth and resilience. They delve into the paradox of comfort in modern society, the concept of misogi, and how boredom can lead to creativity and mental clarity. The conversation emphasizes the need for connection to nature, the benefits of biohacking, and practical takeaways for listeners, especially women, to navigate discomfort in their lives. Takeaways: Embracing discomfort leads to greater happiness and resilience.The comfort paradox suggests that seeking only comfort can weaken us.Boredom can foster creativity and clarity of thought.Engaging with nature is essential for mental health.The concept of misogi encourages taking on challenging tasks with uncertain outcomes.Physical challenges can enhance mental strength and resilience.Biohacking practices can improve overall well-being.Women experience discomfort and stress differently than men.It's important to listen to your body and adjust your challenges accordingly.Community engagement can enhance personal growth and accountability. Chapters 00:00 Embracing Discomfort for Growth 07:40 The Comfort Paradox and Its Implications 12:39 Boredom as a Gateway to Creativity 20:22 Cultural Perspectives on Death and Life 24:22 Practical Applications of Discomfort 24:28 Finding Inspiration in Boredom 27:07 The Benefits of Camping and Nature 30:00 Embracing Discomfort for Personal Growth 35:54 Community Questions: Embracing Discomfort 43:30 Engaging with Our Community 44:13 Disclaimer

In this episode, Larissa and Malerie discuss the benefits of rucking, particularly for women's health. They explore how rucking can improve bone density, mental health, and overall fitness while being a low-impact exercise. The conversation covers the basics of rucking, how to get started, and the importance of community and accountability in maintaining a fitness routine. They also debunk common myths about rucking and emphasize its accessibility for all fitness levels. Join the Rucking Challenge Starting on October 15th and get stronger with every step! Free downloadable guide, tracker and other goodies when you join the challenge HERE. Takeaways: Rucking is a low-impact exercise that benefits joints.It helps improve bone density, especially for women.Rucking can enhance mental health and reduce stress.It's an easy exercise to incorporate into daily routines.You can start rucking with minimal equipment, like a backpack.Rucking can be done while listening to podcasts or audiobooks.Community support increases the likelihood of sticking to a fitness routine.Rucking can help balance hormones and improve insulin sensitivity.It's a great alternative for those who struggle with traditional gym workouts.Rucking can be adjusted based on individual fitness levels. Chapters: 00:00 Introduction to Rucking and Its Benefits 04:04 Understanding Rucking: Basics and Techniques 10:02 Rucking for Women's Health: Bone Density and Mental Benefits 19:04 Misconceptions About Rucking and Getting Started 25:05 Rucking Challenge and Community Engagement

In this conversation, Malerie and Larissa explore the transformative benefits of saunas, discussing their health impacts, types, and the science behind their effectiveness. They delve into the importance of detoxification, mineral replenishment, and the role of saunas in enhancing cardiovascular health. The discussion also covers the combination of sauna use with cold plunges, the effects on sleep, and the mindfulness aspect of sauna sessions. The conversation emphasizes the need to listen to one's body and the long-standing cultural significance of saunas in wellness practices. As mentioned in the episode, Sauna Use by Menstrual Cycle Phase: Menstrual (Days 1-5): Sauna 1-2 times per week for 15-20 minutes at a comfortable heat level to ease cramps. Hydrate heavily (500ml pre/post) and skip if you have heavy flow or feel dizzy.Follicular (Days 6-14): Sauna 2-3 times per week, up to 3-4 times for experienced users, for 20-25 minutes at max tolerated heat. Pair with exercise, hydrate well, and monitor for fatigue.Ovulatory (Days 12-16): Sauna 2-3 times per week, up to 3-4 times for experienced users, for 20-25 minutes at max tolerated heat. Try contrast therapy for mood benefits, hydrate well, and stop if you feel discomfort.Luteal Early (Days 15-22): Sauna 2-3 times per week for 20-25 minutes at a comfortable heat level to support recovery. Hydrate well.Luteal Late (Days 23-28): Sauna 1-2 times per week for 15-20 minutes at gentle heat, avoiding pushing too hard. Skip if feeling irritable and hydrate well. Quick Recommendation: Keep sessions at 20-25 minutes, shorter (15-20 minutes) during menstrual and late luteal phases. Don’t push too hard, and hydrate (500ml pre/post). Increase to 3-4 times per week in follicular/ovulatory phases only if experienced and feeling good. Always listen to your body. Takeaways Saunas can improve mood and detoxify the body.Regular sauna use is linked to cardiovascular health benefits.Heat shock proteins produced in saunas help protect and repair cells.Detoxification through saunas reduces stress on the liver.Hydration and mineral replenishment are crucial after sauna sessions. Different types of saunas offer varying benefits: dry, infrared, and steam.Combining sauna use with cold plunges enhances recovery and wellness.Saunas can improve sleep quality by lowering body temperature post-session.Mindfulness practices in saunas can enhance mental clarity and reflection.Sauna use is a time-tested wellness practice across cultures. Chapters 00:00 Introduction and Personal Updates 00:18 Exploring the Benefits of Sauna 02:07 Types of Saunas and Their Uses 05:00 Sauna and Health Benefits for Women 07:57 Hydration and Detoxification 10:55 Combining Sauna with Other Biohacks 16:03 The Benefits of Sauna and Cold Plunge 19:50 Sauna's Impact on Sleep Quality 21:15 Overall Wellness and Recovery 22:07 Listening to Your Body: Sauna and Cold Plunge Tips 26:14 Hydration and Nutrition Post-Sauna 27:50 Meditation and Reflection in the Sauna 29:43 Embracing Discomfort for Growth 32:39 Disclaimer

In this conversation, Larissa and Malerie explore the transformative effects of cold plunging on mental and physical health. They share personal experiences, discuss the science behind cold exposure, and highlight its benefits for hormonal balance and stress management. The conversation also covers practical tips for beginners, the importance of cycle syncing, and the mental challenges associated with starting cold plunging. Listeners are encouraged to document their journeys and join the cold plunge challenge to experience the benefits themselves. Ready to feel the chill? Download our free pdf Cold Plunge Guide and Tracker and join our #ColdPlungeChallenge! Start with a 30-second cold shower at the end of your next shower. Over a week, work up to 1-2 minutes. Notice how you feel—more energized, focused, or uplifted? Share your journey on social media with #ColdPlungeChallenge. We can’t wait to hear your stories! Takeaways Cold plunging can significantly boost mood and reduce stress.The initial shock of cold water can be mentally and physically invigorating.Women experience hormonal fluctuations that can affect mental health.Cold plunging activates the parasympathetic nervous system, aiding relaxation.Regular cold exposure can improve sleep quality and resilience to stress.Cold plunging can help with weight management by boosting metabolism.It's important to start at a comfortable temperature and duration for beginners.Documenting progress can help maintain motivation and track benefits.Listening to your body is crucial when cold plunging, especially during your menstrual cycle.Cold plunging can be a powerful tool for mental health recovery. Chapters 00:00 The Power of Cold Plunging 04:59 Mental Load and Women's Health 10:16 Cold Plunging: Science and Benefits 14:53 Personal Transformation Through Cold Plunging 20:03 Syncing Cold Plunging with the Menstrual Cycle 24:23 Navigating the Challenges of Parenthood 27:16 The Journey to Mental Wellness 30:06 The Transformation Through Cold Plunging 33:44 Understanding the Benefits of Cold Therapy 38:44 Practical Tips for Beginners 45:09 The Cold Plunge Challenge: Join Us! 49:28 Disclaimer

In this conversation, Malerie and Larissa discuss the book 'Atomic Habits' by James Clear, exploring its key concepts and how they can be applied to improve wellness and habit formation. They delve into the four laws of behavior change, the importance of simplicity, and the role of mindset in achieving long-term success. The discussion also touches on community support, hormonal considerations for women, and practical tips for busy individuals to incorporate new habits into their lives. Takeaways Reading Atomic Habits can change your perspective on habits.Building systems is crucial for success in habit formation.Simplicity in habits helps busy individuals maintain consistency.Making habits obvious and attractive increases adherence.Tracking progress can enhance motivation and accountability.Mindset shifts are essential for long-term habit success.Small, incremental changes lead to significant results over time.Understanding hormonal fluctuations can aid in habit consistency for women.Creating a supportive environment is key to habit formation.Community support can enhance accountability and motivation. Notable Links Atomic Habits: Get it, read it, let us know your thoughts! Habitica: Habitica is a free habit and productivity app that treats your real life like a game. Habitica can help you achieve your goals to become healthy and happy. Habit Tracker: Grab our Habit Tracker that we use every day to stay accountable as we learn and adopt new ways to feel our best! Chapters 00:00 Introduction to Wellness Must Read 01:04 Exploring Atomic Habits by James Clear 03:58 Building Consistency in Habits 06:56 The Four Laws of Behavior Change 10:05 Making Habits Easy and Satisfying 13:04 Tracking Progress and Accountability 16:02 Mindset Shifts for Lasting Change 23:55 The Power of Choices and Consistency 26:32 Making Habits Easy and Sustainable 29:20 Rebounding from Setbacks 32:32 Creating an Environment for Success 36:11 Navigating Hormonal Changes and Habit Formation 38:54 Balancing Busy Lives with New Habits

In this conversation, Larissa and Malerie discuss the importance of magnesium as a vital mineral for overall health and wellness. They share personal experiences with magnesium supplementation, its benefits, and the various types available. The discussion also covers factors that deplete magnesium levels, methods of absorption, and the essential role magnesium plays in bodily functions. The conversation emphasizes the need for adequate magnesium intake for optimal health, especially in high-stress lifestyles. Takeaways: Magnesium is crucial for over 300 bodily processes.It acts as the body's wifi router, keeping everything connected.Deficiency in magnesium can lead to various health issues, including migraines.Stress, caffeine, and processed foods can deplete magnesium levels.Different types of magnesium serve different purposes in the body.Magnesium can be absorbed through diet, supplements, and topical applications.Maintaining adequate magnesium levels enhances the effectiveness of other health hacks.Magnesium is essential for muscle relaxation and recovery.Regular testing of magnesium levels can help manage deficiencies.Everyone, including children, needs sufficient magnesium for optimal health. Notable Links: We love these brands of supplements! Magnesium Breakthrough, Thorne Magnesium CitriMate & Pure Encapsulations Get Your Free Guide to Magnesium HERE (Consider subscribing to our monthly newsletter! We will not crowd your inbox, I promise.) Chapters: 00:00 Introduction to Magnesium: The Unsung Hero 02:50 Personal Experiences with Magnesium 08:58 The Importance of Magnesium for Body Functions 10:43 Factors Affecting Magnesium Absorption 13:51 Types of Magnesium Supplements 15:14 Exploring Magnesium Supplements 18:40 Magnesium for Muscle Relaxation and Sleep 22:33 Types of Magnesium and Their Benefits 26:36 Absorption and Timing of Magnesium 28:49 The Importance of Magnesium in Health 29:28 Disclaimer

In this episode of My Wellness Rewired, hosts Malerie and Larissa discuss the importance of minerals in women's health, and identify the top five essential minerals for women. They emphasize the significance of lab work for personal health insights, debunk common myths about nutrition, and provide practical recommendations for improving mineral intake. The conversation highlights the individual nature of nutritional needs and the barriers to mineral absorption, encouraging listeners to take proactive steps towards better health. Takeaways Minerals are not all electrolytes; some serve different functions.Magnesium is crucial for over 600 biochemical reactions in the body.60% of women are deficient in key minerals like magnesium and iron.Lab work is essential for understanding personal health and deficiencies.Women are more likely to experience nutrient deficiencies due to various life stages.Food alone is often not enough to meet nutritional needs today.Supplements can be safe and beneficial when used properly.Individual nutritional needs vary greatly among women.Chronic stress and certain medications can hinder mineral absorption.Taking small, manageable steps can lead to better health outcomes. Notable Links: Free Minerals guide: We got you girl! Use this link for a free downloadable pdf. Stick it up on the fridge and keep it handy! Ways2Well⁠: Your friend is hooking you up with 10% off. When you click this link and checkout on Ways2Well.com you will see the discount automatically applied. ⁠Function Health⁠: Function Health offers 100+ lab tests & insights from top doctors. Access code: LHUGHES16 ⁠ SuppCo⁠: Supplements should improve your health, not confuse you. The world’s first real supplement tracker and optimizer is here. Baja Gold Mineral Sea Salt - We love this stuff!

In this episode of My Wellness Rewired, hosts Malerie Young and Larissa Hughes delve into the often-overlooked topic of hydration, emphasizing its critical role in women's health and overall wellness. They discuss the effects of dehydration on energy, mood, and skin health, while providing practical tips for optimizing hydration. The conversation also addresses common myths surrounding water intake, the importance of electrolytes, and recognizing signs of dehydration. The hosts encourage listeners to make hydration a priority in their daily routines and to support each other in this essential aspect of health.Takeaways:- Hydration is fundamental for energy and mood regulation.- Dehydration can lead to cravings for junk food.- Women have unique hydration needs due to hormonal fluctuations.- Drinking water can improve skin texture and reduce aging signs.- Electrolytes are essential for proper hydration absorption.- Myths about water intake, such as the '8 glasses a day' rule, are misleading.- Hydration affects digestion and detoxification processes.- Recognizing dehydration symptoms can prevent health issues.- Building a hydration habit is crucial for overall wellness.- Simple tips like drinking water before meals can enhance hydration. Notable links: Yuka App - Yuka deciphers product labels and analyzes the health impact of food products and cosmetics.

In this episode, Malerie and Larissa explore the transformative power of functional medicine and comprehensive lab work in optimizing women's health. They discuss the differences between traditional and functional medicine, emphasizing the importance of understanding root causes rather than just treating symptoms. The conversation highlights various health services like Ways2Well and Function Health, and introduces the Suppco app as a tool for tracking health and supplementation. The hosts encourage listeners to take ownership of their health through accessible lab work and biohacking tools, ultimately empowering them to make informed decisions about their wellness journey. Takeaways: Functional medicine focuses on root causes rather than just symptoms.Comprehensive lab work can uncover hidden health issues.Women's health issues are often misdiagnosed or dismissed.Access to lab work is crucial for understanding personal health.Biohacking empowers individuals to optimize their health.The Suppco app helps track supplements and health metrics.Ways2Well offers personalized lab work and telehealth consultations.Function Health provides extensive testing for a flat fee.Brands of supplements can significantly impact health outcomes.Taking ownership of health is essential for overall well-being. Notable links: Ways2Well: Your friend is hooking you up with 10% off. When you click this link and checkout on Ways2Well.com you will see the discount automatically applied. Function Health: Function Health offers 100+ lab tests & insights from top doctors. Access code: LHUGHES16 SuppCo: Supplements should improve your health, not confuse you. The world’s first real supplement tracker and optimizer is here. Happy Scale: Dieting is hard enough. But when you work hard, hop on the scale, and see a number that's higher than yesterday? Well, that's just not fair! Happy Scale smooths out your daily scale weights and makes insightful predictions about when you'll hit your goals. Join the hundreds of thousands of users who use Happy Scale to tame the scale! myfitnesspal: #1 nutrition tracking app! Make progress with the all-in-one food, exercise, and calorie tracker.

In this episode of 'My Wellness Rewired', hosts Malerie and Larissa discuss their passion for women's health and wellness, emphasizing the importance of biohacking and creating a supportive community. They share their personal journeys, the challenges they face, and their commitment to advocating for women's health, which has historically been underrepresented. The conversation highlights the need for proactive health measures, the significance of shared experiences, and the goal of optimizing health through practical and accessible methods.