Wellness Big Sis: The Pod

Creatine has gone from gym bro staple to every woman's group chat, but most of the research behind it was done in men. In this episode I'm giving you a research update on creatine for women in their 20s and 30s, building on my January episode with Sam Moore and her work with Dr. Abbie Smith Ryan's lab at UNC. We chat about why women might respond differently to creatine, what happens to water weight when you load during your luteal phase, the early research on sleep and mood, and what's still unknown. You'll walk away with a simple, science backed way to decide whether creatine fits your routine. Previous Creatine Episodes: Dr. Sam Moore: https://wellness-big-sis-the-pod.captivate.fm/episode/goalchella-the-science-behind-training-like-a-girl-with-dr-sam-moore-how-to-be-adaptable-resilient-attuned-to-our-female-physiology "Creatine for women": https://wellness-big-sis-the-pod.captivate.fm/episode/114-creatine-for-women-creatine-gummies-the-real-science-vs-the-pink-tax Dr. Stacey Ellery: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-creatine-for-women-mama-and-baby-from-conception-to-postpartum-with-dr-stacey-ellery-phd Dr. Katie Hirsch: https://wellness-big-sis-the-pod.captivate.fm/episode/49-female-specific-fueling-training-performance-with-dr-katie-hirsch-fasting-creatine-the-menstrual-cycle-more Research articles and linksCreatine supplementation in women's health, a lifespan perspective (2021): https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/Creatine loading and exercise recovery across the menstrual cycle (2023): https://pmc.ncbi.nlm.nih.gov/articles/PMC10459976/Fluid distribution across menstrual phases with creatine (2023): link to be addedCreatine in women's health, bridging the gap (2025): https://pmc.ncbi.nlm.nih.gov/articles/PMC12086928/Creatine and sleep in naturally menstruating women (2024): https://pmc.ncbi.nlm.nih.gov/articles/PMC11357324/Creatine and escitalopram in women with depression (2012): https://pubmed.ncbi.nlm.nih.gov/22864465/Creatine safety in females, systematic review (2020): https://pmc.ncbi.nlm.nih.gov/articles/PMC7353222/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Women are about twice as likely as men to live with chronic pain conditions like IBS, endometriosis, migraines and fibromyalgia. On October 1, the journal Science dedicated a special issue to women's health, including a review on why women experience pain differently, and in this episode I'm breaking it down for you. We chat about how estrogen and your gut bacteria team up to turn up gut pain, the immune cells in women that make their own painkiller, why pain can take longer to resolve in women, and what the research says about migraines, fibromyalgia and knee arthritis. I'm also giving you an honest look at what's proven in people versus what's still mostly mouse research, plus three things you can actually do with this information. The science of pain: https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-83-pain/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Porter Geer kept seeing "angel investor" in the LinkedIn bios of people she admired, so she decided to learn what it meant. Almost three years later, she and her two cofounders run Girl Math Capital, a community bringing more women into alternative investing, from angel investing to real estate. On this episode of Five Seats, Dr. Kelsy Vick sits down with Porter to talk about investing beyond the stock market. Porter explains what alternative investing actually is, and the foundations to have in place before you start: no high interest debt, an emergency fund, and retirement and public market investments already working for you. She walks through what it means to be an accredited investor and the options for people who aren't there yet. She also shares her approach to angel investing, which starts with small checks and a target of around 30 investments. Then there's the diligence framework she uses to decide whether a company deserves her money: team, market, product, financials, and traction. You'll also hear why just because you love a product doesn't mean it's a good business, and why she thinks the secret to investing is that it's far more fun than anyone lets on. Girl Math Capital started as a group chat with a goal: each friend would put $3,000 to work in one year. Now it's welcoming its fourth cohort. Porter closes by filling the five seats at her own dinner party, with a table that includes Dolly Parton, Sara Blakely, and Alexis Ohanian. Five Seats is a dinner party style interview series from By Maven Media, where ambitious women share how they earned their seat in the room and who they'd want at their own table. New episodes every Tuesday. This episode is for educational purposes only and is not financial advice. Connect with Porter and Girl Math Capital: Girl Math Capital: https://girlmath.capital/ Girl Math Capital Instagram: https://www.instagram.com/girlmathcapital/ Girl Math Capital Tiktok: https://www.tiktok.com/@girlmathcapital Welcome to the dinner party! Five Seats Instagram Dr. Kelsy Vick Instagram Youtube Tiktok Smart Girl Newspaper loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. Five Seats: Reserve your seat on Apple. sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Flag football makes its Olympic debut at LA 2028, and Deliah Autry-Jones is working toward that stage as a member of Team USA Women's Flag Football. On this episode of Five Seats, Dr. Kelsy Vick sits down with Deliah to talk about how she got her seat at the table, the mental resilience it takes to compete at the elite level, and where women's flag football goes from here. Through CAMP13, she's also investing in the next generation of athletes. We close, as always, with the five people Deliah would seat at her own dinner party: Simone Biles, for putting her mental health first and standing by that choice; Paige Bueckers, for playing with joy and still delivering in the big moments; Serena Williams, for choosing family on her own terms; Alex Morgan, for carrying women's soccer with grace; and her middle school self, who had no idea she'd grow into an athlete with an education and a voice. Five Seats is a dinner party style interview series from By Maven Media, where ambitious women share how they earned their seat in the room and who they'd want at their own table. New episodes every Tuesday. Connect with Deliah: Camp 13: https://www.camp13.org/ Delilah’s Instagram: https://www.instagram.com/thenameisdeliah/ Welcome to the dinner party! Five Seats Instagram Dr. Kelsy Vick Instagram Youtube Tiktok Smart Girl Newspaper loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. Five Seats: Reserve your seat on Apple. sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Rebecca Metters doesn't vibe code. She calls what she does directed intelligence: using AI to build real products while understanding every line it changes. It's how she built Gythr, an all in one platform for event organizers, without a technical background. On this episode of Five Seats, Dr. Kelsy Vick sits down with Rebecca, founder of Gythr, COO of Black is Tech, and part of the team at Gauntlet AI, to talk about using AI to build human connection. Rebecca shares why she built Gythr so she could finally experience the rooms she was creating, and how she turned conference data into a Spotify Wrapped for attendees. She also walks through the AI helpers that keep her honest in her personal life, like a workout tracker that won't show her morning reports until she logs a workout, and a bot named Martha who tells her to stop spending money. You'll also learn her step by step method for building an AI voice profile, so your drafts actually sound like you and not like a corporate email. We also get into why she refuses to believe anything is ever "enough," why curiosity matters more than knowledge, and why you can't shape where AI goes from the sidelines. Then Rebecca fills the five seats at her own dinner party, from the family who taught her to always stay and help clean up to the female founders who showed her how to show up as herself. Five Seats is a dinner party style interview series from By Maven Media, where ambitious women share how they earned their seat in the room and who they'd want at their own table. New episodes every Tuesday. Connect with Rebecca: LinkedIn: https://www.linkedin.com/in/rebeccametters/ Gythr: https://www.gythr.com/ Resources: Grok Bot: https://x.ai/news/introducing-grok-bot WhisprFlow: https://wisprflow.ai/ Granola: https://www.granola.ai/ Welcome to the dinner party! Five Seats Instagram Dr. Kelsy Vick Instagram Youtube Tiktok Smart Girl Newspaper loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. Five Seats: Reserve your seat on Apple. sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

The craziest things we've done in the name of wellness. Dr. Kelsy Vick is taking it back to girl talk, inspired by Liz Plosser's Best Case Scenario article In the Name of Wellness. KV shares her biggest wellness regrets, from restrictive dieting and under-fueling in college to buying every supplement she heard about on podcasts without any blood work. Plus TSA powder horror stories, her carry on shoe hack for walking heavy vacations, the apple cider vinegar shot era, two years without dessert (dark chocolate excluded), mouth taping, skipping food on travel days to help with travel constipation, and why driving gloves might be the next cool girl accessory for hand skin care. Wellness trends come and go and the research keeps evolving, so this one is about laughing at ourselves and learning along the way. Send KV the craziest thing you've done in the name of wellness! Liz Plosser, In the Name of Wellness: https://lizplosser.substack.com/p/in-the-name-of-wellness loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Where female agency shapes culture. In this bonus mini episode, Dr. Kelsy Vick introduces Five Seats, the new interview series she's been building behind the scenes during the Trimester Zero Podcast Festival. Each episode of Five Seats features one woman who made space in a room that wasn't always built for her. KV asks how she got her seat at the table, whether it was given, earned, or built, which rules she follows and which she refuses to, and, to close, the five people she'd seat at her own table. Wellness is still her home base, but this series is where she gets to be the one learning, right alongside you. Season one topics include using AI to build human connection, investing beyond the stock market, mental resilience when the stakes are highest, training for LA 2028, and using breath in stressful moments. Wellness Big Sis still drops every Monday. Five Seats has its own feed, releases every Tuesday, and premieres Tuesday, October 6 with three episodes. loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. Five Seats: Reserve your seat on Apple. sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Almost every preconception conversation leaves out half the equation. In this episode, part of our Trimester Zero festival, Dr. Kelsy Vick sits down in person with Camryn Novak, co founder of the men's fertility and performance brand TIES, to finally talk about male fertility. They cover the top reasons men contribute to infertility, why the male factor stays so invisible even though men are involved in about half of infertility cases, and what actually supports sperm health, from lifestyle to the nutrients men tend to be missing. Camryn also breaks down what it really takes to build a supplement company you can trust. This is the side of the fertility story you and your partner deserve to hear. Links:TIES website: https://www.allourties.com/ TIES Instagram: https://www.instagram.com/allourties/ TIES Instagram post mentioned in episode: https://www.instagram.com/p/DbHPtjBiUA6/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== TIES TikTok: https://www.tiktok.com/@allourties TIES on X: https://x.com/tiesnutrition TIES LinkedIn: https://www.linkedin.com/company/allourties Camryn Novak on LinkedIn: https://www.linkedin.com/in/camryn-novak loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Before pregnancy even starts, there's a window that quietly shapes a lot of what comes next, and most of us never hear about it. This episode is part of the Trimester 0 preconception podcast festival, and I'm sitting down with Kelly Moline, PharmD, the pharmacist and functional medicine practitioner behind the Moline Method. We get into how she combines her knowledge as a pharmacist with her functional medicine expertise, what actually matters about folate timing, how gut health and thyroid function connect, whether all that lab testing is really necessary, and what her patients almost always assume is fine when it isn't. If you're even thinking about trying in the next year, or just curious about the science, this one's for you. If you like the conversations we have here, and your curiosity does not stop at wellness, come join the Mavens. The Smart Girl Newspaper is my free weekly newsletter for women who want to truly understand the things they are curious about, from their health to the wider world. New issue every week, link in the show notes. Links: Moline Method Website: https://molinemethod.com/ Functional Medicine for Moms (Spotify): https://open.spotify.com/show/2xfnGf8367wtHEuXp4BJQs?si=73e3c9c627ef490d Functional Medicine for Moms (Apple): https://podcasts.apple.com/us/podcast/functional-medicine-for-moms-first-time-parents-navigating/id1821035310 Kelly’s Instagram: https://www.instagram.com/functionalmedicineformoms Preparing for Pregnancy Guide: https://molinemethod.com/fertility loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

The positive test is not where pregnancy preparation begins. It's where it continues — if you've done the work. In this episode, Dr. Kelsy Vick sits down with licensed psychologist and certified mental health and nutrition clinical specialist Dr. Abigail Powell to explore trimester zero — the season before pregnancy focused on preparing your mind, body, and relationships for everything that comes next. What you'll learn: What trimester zero actually is and why it matters more than most women realizeHow to navigate uncertainty, control, body changes, and identity shifts before pregnancyThe key conversations every couple should have before trying to conceiveWhy a supportive partner significantly reduces postpartum mood disorder riskNutrition strategies that directly support mental health — protein, carbs, omega-3s, and L-theanineHow to proactively build a care team that is actually aligned with your valuesWhy seeking support early is the most important postpartum risk reduction strategy you have Links/Research Articles: Dr. Abigail’s Website: https://www.villagepsychllc.com/ , https://theaviationtherapist.com Dr. Abigail’s Booking Link: https://book.carepatron.com/Village-Psychology/Dr--Abigail?p=gZVWZTPfSt6PI3UhjLIQjg&s=r8XMQN4z Dr. Abigail’s Instagram: https://www.instagram.com/villagepsychllc , https://www.instagram.com/theaviationtherapist justtheinserts.com loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Hormone balance has become a marketing machine, so we brought in a dietitian to tell us what it actually means. In this episode, Dr. Kelsy Vick talks with Bayleigh Wessel, a registered dietitian, about what hormonal health really looks like day to day: predictable cycles, consistent ovulation, manageable PMS, steady energy and hunger cues, restorative sleep, steady digestion, and normal workout recovery. They reframe hormones as responsive messengers shaped by fueling, stress, inflammation, sleep, training, blood sugar, and nutrient status, rather than numbers to force into a perfect range. Bayleigh breaks down the red flags worth noticing, including severe PMS, intense cravings, irregular cycles, and the wired but tired pattern, then lays out the foundational nutrition priorities: eating before coffee, balancing meals with protein, carbs, fat, and fiber, and improving blood sugar stability and insulin resistance, including in PCOS (PMOS). They also cover which labs to discuss with a doctor, how to time hormone testing so it actually means something, realistic timelines for change, and what preconception, or trimester zero, support looks like. Smart, practical, and refreshingly calm. Links/Research Articles: Bayleigh’s Website: https://www.balancebluecollectivellc.com/ Work With Bayleigh: https://balancebluecollectivellc.practicebetter.io/#/6303dccaf1314592c6e3e89a/bookings?s=64caec56aa6a6fd4822c505c Bayleigh’s Instagram: https://www.instagram.com/dietitianbayleigh/ Bayleigh’s Tiktok: https://www.tiktok.com/@dietitianbayleigh No Extremes Podcast: https://open.spotify.com/show/033Bfw7BFgPfeJ1OOVE1UU?si=4364993ac881426a (106) Our 1st episode together: https://youtu.be/gX1sIac50es?si=2Lo8MMTu-EYZyiJ4 loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

There is a trimester nobody talks about, the one before pregnancy even starts. In this episode I am breaking down what the research actually says about muscle mass, cardio, and overall fitness on fertility, pregnancy, neuromuscular control, and postpartum recovery, plus what your fitness does for your baby and where dad fits into all of it. As a board certified orthopedic Dr. of PT and women's health PT, this is the episode I wish more people had before they started trying to conceive. We get into the real numbers on gestational diabetes, labor duration, postpartum depression, diastasis recti, and the brand new research on paternal exercise and sperm. If you like conversations like this, come join the Mavens over at The Smart Girl Newspaper, my free weekly newsletter, link in the show notes. LINKS: Youtube Trimester 0 Mobility Flow: https://youtu.be/PNM2B5MdG2U Male Fertility Episode: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-/ Creatine for mom & baby: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-creatine-for-women-mama-and-baby-from-conception-to-postpartum-with-dr-stacey-ellery-phd/ My own pregnancy prep guidebook: https://player.captivate.fm/episode/d87cd44e-cfb5-4113-a294-00281f65aaf4/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod Research articles and linksPreconception and fertility Physical Activity, BMI, and Ovulatory Disorder Infertility: https://www.researchgate.net/publication/11481782_Physical_Activity_Body_Mass_Index_and_Ovulatory_Disorder_Infertility Association between physical activity and infertility, systematic review and meta analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9125843/ Maternal physical and sedentary activities in relation to reproductive outcomes following IVF: https://pmc.ncbi.nlm.nih.gov/articles/PMC5053884/ Effect of exercise as an intervention for women with PCOS, systematic review and meta analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7220722/ The effect of physical activity on fertility, a mini review: https://www.fertstertreports.org/article/S2666-3341(23)00044-2/fulltext Pregnancy Effects of exercise on blood glucose and pregnancy outcomes in GDM, meta analysis and meta regression: https://pmc.ncbi.nlm.nih.gov/articles/PMC12465038/ Effects of physical exercise in overweight and obese pregnant women, meta analysis: https://pubmed.ncbi.nlm.nih.gov/30240042/ Effect of exercise on adverse neonatal outcomes in GDM, systematic review and meta analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11997568/ Effects of exercise on GDM, preeclampsia, and spontaneous abortion in healthy women: https://pmc.ncbi.nlm.nih.gov/articles/PMC10298745/ Effect of exercise on GDM in normal weight women: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6233372/ Effects of physical exercise during pregnancy on delivery outcomes: https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0326868 Impact of prenatal exercise on maternal harms, labor and delivery outcomes: https://pubmed.ncbi.nlm.nih.gov/30337349/ Exercise during pregnancy associated with shorter labor duration, RCT: https://www.sciencedirect.com/science/article/abs/pii/S0301211518300964 Optimizing labor duration with Pilates, systematic review and meta analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11365214/ Benefits of resistance training during pregnancy for maternal and fetal health: https://www.dovepress.com/benefits-of-resistance-training-during-pregnancy-for-maternal-and-feta-peer-reviewed-fulltext-article-IJWH Neuromuscular control Postural balance and the risk of falling during pregnancy: https://pubmed.ncbi.nlm.nih.gov/26212584/ Retrospective analysis of balance parameters in pregnant women: https://doi.org/10.3390/jcm14061892 Pelvic floor adaptation to a prenatal exercise program, RCT: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12346635/ Cochrane review, PFMT for preventing and treating incontinence antenatal and postnatal: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD007471.pub4/full Influence of PFMT on urinary incontinence, episiotomy, and perineal tear: https://obgyn.onlinelibrary.wiley.com/doi/10.1111/aogs.14744 Postpartum Impact of postpartum physical activity on maternal depression and anxiety: https://pubmed.ncbi.nlm.nih.gov/39500542/ Overview of systematic reviews on physical activity and postpartum depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12192973/ Evidence for abdominal and pelvic floor muscle training for diastasis recti postpartum: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8721086/ Benefits to baby Exercise benefits for mother and offspring, molecular mechanisms and advances: https://link.springer.com/chapter/10.1007/978-3-032-08045-5_3 Exercise benefits yourself and your offspring, mini review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12162635/ The metabolic implications of maternal exercise: a...

Your skin starts changing earlier than you think, and most of us were never told what actually happens or what to do about it. In this episode, Dr. Kelsy Vick sits down with Claire Schwegel, a nurse injector in aesthetic dermatology at Vollure Medical, to break down the real science of aging skin: slower cell turnover, slower wound healing, and rising inflammation. Then they build a decade by decade game plan, evidence based prevention in your 20s, collagen banking and judicious neuromodulators in your 30s, perimenopausal structural care in your 40s, and hydration, resurfacing, and neck and hand care in your 50s. Claire also demystifies the whole toolkit: neuromodulators versus fillers, hyaluronic acid fillers versus biostimulators like Sculptra, real risks like vascular occlusion and migration, laser categories, PRP and microneedling, at home tools, why annual skin exams matter, and where aesthetics is headed next. Smart, honest, and refreshingly free of hype. Links/Research Articles: Dr. Claire’s Booking Link: https://www.myvelour.com/provider/claire-schwegel-del-signore/services?locationType=in-suite Dr. Claire’s Instagram: https://www.instagram.com/confidencebyclaire/ Dr. Claire’s Tiktok: https://www.tiktok.com/@confidencebyclaire 105:: a doctorally trained cosmetic injector’s guide to bridal skin: what works and what is overhyped: https://youtu.be/3acEZMfw3FI?si=iElrgRrTDJb1uUXX loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Creatine has been rebranded for women, and it is suddenly everywhere in pastel gummies and tone and sculpt language. In this commentary episode, Dr. Kelsy Vick separates the real science from the marketing. She covers whether women's bodies actually handle creatine differently than men's, why creatine monohydrate is the same molecule regardless of who it is sold to, and the genuine women's health benefits for muscle, bone, mood, and cognition, especially heading into perimenopause and menopause. She also digs into the gummy format, why creatine can degrade into an inactive form during gummy manufacturing, what independent testing has found about underdosing, and reads the actual labels on popular options from brands like Lemme, Arrae, and Create. The goal is not hype and not a takedown, just the facts so you can decide for yourself, and skip the pink tax if you want to. This episode is educational and not medical advice. Talk to your own clinician about what is right for you. Episodes Mentioned:49:: Dr. Katie’s Episode: https://player.captivate.fm/episode/077def9c-370a-4963-b662-8d1f61256f73/ Dr. Stacey’s Episode on creatine during perinatal period: https://player.captivate.fm/episode/0c1e77fb-7ec7-462d-ba02-280a154a6d24/ 93:: Dr. O’Neill Menopause & Perimenopause Episode https://player.captivate.fm/episode/48ae176f-56f7-471f-8e38-00111efd5606/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod Research articles and linksCreatine supplementation in women's health, a lifespan perspective (sex differences, baseline stores, benefits).https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7998865/ Creatine in women's health, from menstruation through pregnancy to menopause, 2025 review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12086928/ Creatine and bone and cognition in menopause, University of Colorado Anschutz overview. https://news.cuanschutz.edu/news-stories/can-taking-creatine-help-women-stay-healthy-as-they-age NOW Foods creatine gummy testing and third party testing limitations. https://www.nutritionaloutlook.com/view/now-tests-creatine-gummies-identifies-limitations-in-third-party-gummy-testing Widespread failings in creatine gummy tests (roughly 86 percent failed labeled claims). https://www.nutraceuticalsworld.com/breaking-news/now-reports-widespread-failings-in-creatine-gummy-tests/ Lemme creatine gummies product and ingredient page. https://lemmelive.com/products/lemme-creatine-gummies Arrae Tone creatine gummies product and ingredient page. https://www.arrae.com/blogs/product-guides/everything-you-need-to-know-about-tone

The movement snacks trend is everywhere right now, and for once the science actually backs it. In this episode, Dr. Kelsy Vick breaks down what movement snacks really are, small one to five minute bites of movement sprinkled through your day, and why they matter so much for women, especially as we all head into a sitting heavy back to school and back to work season. She covers how breaking up prolonged sitting steadies blood sugar and drops blood pressure, why research suggests women get a bigger health payoff from less exercise than men, how strength snacks help protect muscle and bone heading into perimenopause and menopause, and how even gentle evening movement can help you sleep longer. You will walk away with a practical menu of movement snacks you can start today. Science backed, women centered, and refreshingly doable. Links Mentioned in the episode: 102:: PCOS is dead. Meet the new & improved PMOS. https://player.captivate.fm/episode/f2f7f219-c9c5-46ae-8cd3-cb1f05467302/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

The entire longevity conversation forgot about female bodies, so we are fixing that today. It turns out your ovaries are the fastest aging organ you have, declining measurably in your mid 30s, and researchers now consider ovarian aging one of the most important longevity markers we have for women. In this episode we break down why your ovaries age more than twice as fast as the rest of you, how ovarian aging connects to your heart, bones, and brain, what AMH and your family menopause timeline can tell you, and the everyday habits that actually protect your ovarian longevity. Smart, fun, and something you can actually act on this week. I'm Dr. Kelsy Vick, a board certified orthopedic Doctor of Physical Therapy and women's health PT, and this is Wellness Big Sis: The Pod, expert led, science backed wellness girl chats for women in their 20s and 30s. Want the deeper cuts and the studies? Subscribe to Smart Girl Newspaper, linked below. loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod Links/Resources: RESOURCES: Ovaries age more than twice as fast as the rest of the body and are the fastest aging organ. This is the Columbia work led by Yousin Suh. Columbia University Irving Medical Center: Studying Ovaries to Understand How We All Age. https://www.cuimc.columbia.edu/news/studying-ovaries-understand-how-we-all-age Underlying research: Molecular and genetic insights into human ovarian aging from single nuclei multi omics analyses (2024). https://pubmed.ncbi.nlm.nih.gov/39578560/ Accessible longevity framing: https://time.com/collections/the-age-of-longevity/7338546/ovaries-unlock-secrets-longevity/ Low AMH is linked to cardiovascular and metabolic risk markers. de Kat, A. C., et al. and related work: Low antimullerian hormone levels may be associated with cardiovascular risk markers in women with diminished ovarian reserve. https://pubmed.ncbi.nlm.nih.gov/26613901/ BMI nuance: https://academic.oup.com/jcem/article/105/3/e555/5581647 Later menopause and a longer reproductive lifespan are associated with greater longevity. Shadyab, A. H., et al. (2017). Ages at menarche and menopause and reproductive lifespan as predictors of exceptional longevity in women: the Women's Health Initiative. Menopause. https://pmc.ncbi.nlm.nih.gov/articles/PMC5177476/ Accelerated ovarian aging is driven by oxidative stress, mitochondrial dysfunction, and inflammation, and smoking is directly toxic to ovarian reserve.. Ovarian aging review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11332606/

Grief isn't just an emotion — it's a full-body experience. In this episode, Dr. Kelsy Vick (board-certified Doctor of Physical Therapy and pelvic floor specialist) breaks down what's actually happening in your brain and body when you're grieving — and why that chest tightness, exhaustion, and brain fog are real physiological responses, not weakness. We cover the neuroscience of grief (what happens in your amygdala, prefrontal cortex, and reward circuitry), how grief impacts your immune system and hormones, why grief disrupts your sleep more than you realize, and the surprising overlap between Western neuroscience and Traditional Chinese Medicine's ancient understanding of grief living in the lungs. In this episode: What grief actually does to your brain (the neuroscience)Why grief feels like physical pain in your chestThe immune and hormonal impact of grief on your bodyWhy grief disrupts your sleep — and why that mattersWhat Traditional Chinese Medicine has known about grief for thousands of yearsEvidence-based, gentle things that actually help If this episode resonated with you, I'd love for you to leave a review — it helps another woman who needs to find this podcast. 62:: Dr. Felice Chan, a Traditional Chinese Medicine Doctor, talks hormonal balance, anxiety, gut health, and skincare from a TCM perspective 96:: The overnight system In charge of cleaning your brain (& how to stop getting in its way!) 5:: spring cleaning:: brain detox! spring cleaning part II (the little-known glymphatic system, sleep hygiene, & sleep checklist) Fr. Mike Episodes: https://podcasts.apple.com/us/podcast/sunday-homilies-with-fr-mike-schmitz/id273537688 https://open.spotify.com/show/1CK5AHgLneCo2sE17UOfdV loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod Sources: Statharakos, N. (2025). Unraveling the Neurobiology of Grief: Insights into Brain and Behavior — Narrative Review. Brain Science Advances. https://doi.org/10.26599/BSA.2025.905001 Systematic review of neuroimaging studies in grief and bereavement (2025). ScienceDirect. https://doi.org/10.1016/S0149763425005366 Knowles, L., O'Connor, M.F., & Ruiz, J. (2019). Bereavement and immune function — review of 41 years of research. Psychosomatic Medicine. https://news.arizona.edu/news/four-questions-how-grief-affects-immune-system Seiler, A. et al. (2020). The Psychobiology of Bereavement and Health. UCLA Stress Lab / Frontiers. https://www.uclastresslab.org/pubs/Seiler_Frontiers_2020.pdf University of Utah Health (2024). The Physical Domain of Grief. https://healthcare.utah.edu/the-scope/womens-7/all/2024/03/e45-physical-domain-of-grief MDVIP — How Grief Can Affect Our Health. https://www.mdvip.com/patients/resources/how-grief-affects-our-health-and-how-manage-it Sleep disturbances in bereavement: A systematic review (2020). ScienceDirect. https://www.sciencedirect.com/science/article/pii/S1087079220300745 De Lang, T.A. et al. (2024). Trajectories of insomnia following bereavement. Sleep Medicine, 114, 159-166. O'Connor, M.F. — Sleep Troubles May Complicate the Grieving Process. University of Arizona. https://news.arizona.edu/node/23963 Blue Note Psychotherapy (2026). Grief, Trauma, and REM Sleep: How the Brain Processes Emotional Pain During Sleep. https://www.bluenotepsychotherapy.com/blog-1-1/when-grief-disrupts-sleep-and-why-that-matters-for-healing Williams, J. et al. (2021). Can Physical Activity Support Grief Outcomes in Individuals Who Have Been Bereaved? A Systematic Review. Sports Medicine — Open. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8028581/ Leong, J., Tan, L.L., & Goh, C.C. (2025). Profound Grief and Pulmonary Fibrosis — A Case Report. BJPsych Open. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12260628/ Giovanni Maciocia (2021). Stagnation of Lung-Qi and Heart-Qi in Chinese Medicine. https://giovanni-maciocia.com/on-stagnation-of-lung-and-heart-qi/ Encircle Acupuncture (2026). The Emotions and Traditional Chinese Medicine. https://encircleacupuncture.com/blog/emotions-and-tcm Kara Acupuncture and Wellness (2025). The Metal Element in Traditional Chinese Medicine. http://www.aculaura.com/blog/2024/10/4/the-metal-element-in-traditional-chinese-medicine-what-it-means-to-you Meine TCM (2025). Understanding Grief with Chinese Medicine: Lung and Letting Go. https://www.meine-tcm.com/en/mourning-in-chinese-medicine/

Part I broke down what actually happens in your brain and body under pressure. Now for the part you can use. In Part II of the Performing Under Pressure series, Dr. Kelsy Vick walks through the real science behind the things we reach for to perform better under pressure: breathwork and meditation, prayer and rituals, exercise, visualization, and naps. You will learn the 30 second physiological sigh that beat mindfulness in a 2023 Stanford study, why a lucky ritual can genuinely boost your performance through self efficacy, how consistent exercise trains your body to handle stress, the visualization method elite athletes use to rehearse pressure in their heads, and the short nap length NASA research linked to big gains in alertness and performance. Smart, science backed, and fun, with a clear here is what to do with this for every single tool. Wellness Big Sis: The Pod is expert led, science backed wellness girl chats for women in their 20s and 30s, hosted by Dr. Kelsy Vick, a board certified orthopedic Doctor of Physical Therapy and women's health PT. Subscribe for new episodes, and join Smart Girl Newspaper, our weekly newsletter and growing media universe, for the deeper dives. 84:: Lucky Girl Syndrome: https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-3569/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod RESOURCES: Cyclic sighing beat mindfulness meditation for mood and lower arousal, five minutes a day for a month. Supports the physiological sigh segment. Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8 Plain language write up from Stanford: https://med.stanford.edu/news/insights/2023/02/cyclic-sighing-can-help-breathe-away-anxiety.html Lucky charms and rituals can improve performance through self efficacy, with the honest caveat that replications are mixed. Supports the ritual and superstition segment. Damisch, L., Stoberock, B., and Mussweiler, T. (2010). Keep your fingers crossed! How superstition improves performance. Psychological Science. https://journals.sagepub.com/doi/abs/10.1177/0956797610372631 Replication caveat worth reading before airing: https://replicationindex.com/2016/01/31/too-good-to-be-true-a-reanalysis-of-damisch-stoberock-and-mussweiler-2010-keep-your-fingers-crossed-how-superstition-improves-performance-psychological-science-217-p-1014-1020/ Visualization and mental rehearsal improve performance. Supports the visualization segment. Driskell, J. E., Copper, C., and Moran, A. (1994). Does mental practice enhance performance? Journal of Applied Psychology. 2020 replication and extension: https://www.sciencedirect.com/science/article/abs/pii/S1469029219301530 The PETTLEP model and functional equivalence framing comes from Holmes, P. S., and Collins, D. J. (2001), The PETTLEP approach to motor imagery, Journal of Applied Sport Psychology. Verify the exact PETTLEP citation before airing if you name it on mic. A short planned nap improved performance and alertness in NASA pilot research. Supports the NASA nap segment. The 26 minute nap improving performance about 34 percent and alertness about 54 percent traces to NASA work led by Mark Rosekind. Rosekind, M. R., et al. (1995). Crew factors in flight operations 9: Effects of planned cockpit rest on crew performance and alertness in long haul operations. NASA Technical Reports. https://ntrs.nasa.gov/citations/19950006379

It is World Cup season, so we are doing a two part series on performing under pressure. Part I is the science: what actually happens in your brain and body the second the stakes spike. We meet your amygdala (the alarm) and your prefrontal cortex (your working memory and calm decision maker), and we find out why pressure can dim the exact system you need most. We break down what choking really is, why it hits the most talented people hardest, and why women's stress wiring, thanks to oxytocin and estrogen, can play out differently. Part II is the toolkit for training through it. Hosted by Dr. Kelsy Vick, a board certified orthopedic Dr. of PT and women's health PT. Expert led, science backed wellness girl chats for women in their 20s and 30s. Smart Girl Newspaper, her weekly newsletter and growing media universe, is linked below. 82:: The science of female friendships: https://wellness-big-sis-the-pod.captivate.fm/episode/pod-82/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod RESOURCES: Stress can sharply reduce prefrontal cortex function and working memory. Supports the "up to 50 percent" blanking claim and the amygdala versus prefrontal cortex framing. The strongest citation is Arnsten's review rather than a single "50 percent" stat, so frame it as stress dramatically weakening the prefrontal cortex rather than a hard number if you want to be safe. Arnsten, A. F. T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience. https://pmc.ncbi.nlm.nih.gov/articles/PMC2907136/ Choking is a working memory glitch, and high working memory people choke hardest. Supports Segment 2. Beilock, S. L., and Carr, T. H. (2005). When high powered people fail: Working memory and choking under pressure in math. Psychological Science. https://journals.sagepub.com/doi/10.1111/j.0956-7976.2005.00789.x Related follow up on pressure reducing working memory and fluid intelligence: Beilock, S. L., and DeCaro, M. S. (2007). Choking under pressure and working memory capacity. Psychonomic Bulletin and Review. https://pubmed.ncbi.nlm.nih.gov/17484426/ Women's stress response can lean toward tend and befriend, driven by oxytocin and estrogen. Supports Segment 3. Taylor, S. E., et al. (2000). Biobehavioral responses to stress in females: Tend and befriend, not fight or flight. Psychological Review. https://taylorlab.psych.ucla.edu/wp-content/uploads/sites/5/2014/10/2000_Biobehavioral-responses-to-stress-in-females_tend-and-befriend.pdf

Two things are happening simultaneously right now: America's 250th birthday and the World Cup on American soil. And the intersection of those two things raises a genuinely interesting health and wellness question — what does the research actually say about shared experiences across cultural lines? In this episode Dr. Kelsy Vick brings her honest, all-angles approach to one of the most talked-about cultural moments of 2026. The science of collective sporting experiences, cross-cultural contact, social connection and longevity, team sport vs. individual sport, and 250 years of women in American sport — all covered with the complete picture, not just the highlight reel. What you'll learn: What the research consistently supports about shared experiences and collective eventsThe contact hypothesis — what it says AND what it doesn'tWhy the South Korean and Mexican fan moment at the World Cup is both real and more complicated than the coverage suggestsWhat a systematic review of 29 studies and 239,000 adults found about team sport vs. individual sport and mental health250 years of women in American sport — the real numbers on both the progress and the gapsWhere the honest limits of the "shared experiences change you" narrative actually are loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod ResourcesHolt-Lunstad (2024) — World Psychiatry / PMC — Social connection and healthhttps://pmc.ncbi.nlm.nih.gov/articles/PMC11403199/Eather et al. (2023) — Systematic Reviews / PMC — Sport, mental health & social outcomes in adultshttps://pmc.ncbi.nlm.nih.gov/articles/PMC10286465/Pluhar et al. (2019) — Journal of Sports Science & Medicine / PMC — Team vs. individual sport and mental health https://pmc.ncbi.nlm.nih.gov/articles/PMC6683619/PMC (2025) — Frontiers in Psychology — Memorable tourism & psychological richness https://pmc.ncbi.nlm.nih.gov/articles/PMC11995712/Oishi & Westgate (2022) — Psychological richness framework

There's a new headline going around claiming Ozempic might help with fertility — so Dr. Kelsy Vick (board-certified Doctor of Physical Therapy) went straight to the source: the actual research presented at ENDO 2026, the Endocrine Society's annual conference. In this episode, we break down two separate findings — one in women with PMOS (formerly known as PCOS) and one in men — and what they actually mean. Spoiler: it's not "Ozempic cures infertility." It's something more specific, more mechanistic, and honestly more interesting than the headlines suggest. We cover the RESTORE trial out of University of Colorado Anschutz and what it found about semaglutide, weight loss, and ovulation in women with PMOS. We also cover a separate UK-based review of male fertility data — including some genuinely surprising findings about sperm quality and testosterone. Plus, the bigger pattern connecting both: why metabolic health and reproductive health are far more linked than most people realize. This episode is educational, not medical advice. If semaglutide and fertility are relevant to your life right now, this episode is designed to help you have a smarter, more informed conversation with your provider — not to replace one. In this episode: What ENDO 2026 actually presented on semaglutide and fertilityThe connection between PMOS, insulin resistance, and ovulationWhat the RESTORE trial has found so far — and what it hasn't proven yetSurprising new data on GLP-1 medications and male fertilityWhy metabolic health and reproductive health are more connected than you thinkThe honest caveats nobody's headline is including New to PMOS? Go back and listen to our full deep-dive episode on the PCOS-to-PMOS renaming and what it means for diagnosis — linked below. If this episode helped you make sense of the headlines, I'd love for you to leave a review — it helps another woman who needs to find this podcast. 102:: PCOS is dead. Meet the new & improved PMOS. https://player.captivate.fm/episode/f2f7f219-c9c5-46ae-8cd3-cb1f05467302/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod ResourcesMedical News Today (June 18, 2026) — Full reporting on both ENDO 2026 studieshttps://www.medicalnewstoday.com/articles/glp-1-drugs-show-promise-improving-fertility-males-femalesENDO 2026 Conference Presentation — Male fertility & GLP-1 RAs https://endo2026.endocrine.org/fsPopup.asp?efp=RkVJT0NBS1UyNTg5OA&PresentationID=1843535&mode=presInfoEndocrine Society Press Release (2026) — GLP-1s and male fertility https://www.endocrine.org/news-and-advocacy/news-room/2026/natesh-press-release-endo-2026Fertility and Sterility — Semaglutide & PMOS reproductive outcomes (RESTORE trial preliminary analysis)https://www.sciencedirect.com/science/article/abs/pii/S0015028226004784RESTORE Trial — University of Colorado Anschutz / Cree Labhttps://medschool.cuanschutz.edu/pediatrics/sections/endocrinology/endocrinology-research/cree-lab/research-projects

Crash dieting before your wedding is not the answer. And today's guest has the evidence-based framework to prove it. Dr. Kelsy Vick sits down with Registered Dietitian Nutritionist and Integrative and Functional Nutrition Certified Practitioner Bayleigh Wessel — founder of Balance Blue Collective — for the most practical, sustainable, and science-backed bridal nutrition conversation you are going to find. From protein baselines to blood sugar stability, hormone health to body composition — this episode covers the full 10-month runway to looking and feeling your absolute best. What you'll learn: Why body composition matters more than the scale or BMIThe add-before-subtract nutrition approach that actually worksWhy eating enough — especially protein — is non-negotiable for body recompositionThe 10-12 month bridal nutrition timeline broken down phase by phaseHow underfueling and overexercising directly impact your hormones and cycleWhat to prioritize in the final months — hydration, inflammation reduction, and stabilityWhy DEXA scans are the gold standard for tracking real progressPlus — Bayleigh announces her new podcast No Extremes launching July 8th Links/Research Articles: Bayleigh’s Website: https://www.balancebluecollectivellc.com/ Work With Bayleigh: https://balancebluecollectivellc.practicebetter.io/#/6303dccaf1314592c6e3e89a/bookings?s=64caec56aa6a6fd4822c505c Bayleigh’s Instagram: https://www.instagram.com/dietitianbayleigh/ Bayleigh’s Tiktok: https://www.tiktok.com/@dietitianbayleigh No Extremes Podcast Waitlist: https://balancebluecollective.myflodesk.com/podcast?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQPOTM2NjE5NzQzMzkyNDU5AAGnFucDrG7W3ZqsCKd51U6H9DKqJdyej1i_Ts9o2Djdo68jdUfAOfXn4vcNMKc_aem_TCdqwlup4TL4GMSPtytWCg loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Your skin on your wedding day is not something you want to figure out last minute. And according to today's guest — it's also not something you want to experiment with close to the date. Dr. Kelsy Vick sits down with Claire — a Columbia-trained, board-certified nurse practitioner and cosmetic injector — for the most practical, honest, evidence-based bridal skin prep conversation on the internet. From the mistakes brides make most often to the exact timeline you should be following — this episode covers everything. What you'll learn: The most common bridal skin mistakes — and why panic-changing your routine is at the top of the listWhy you should never try Botox, filler, or a new procedure for the first time close to your wedding dateThe 12-month, 6-month, and 3-month skin prep timeline — broken down clearlyWhat treatments are actually evidence-backed — and which ones are overhypedWhat to prioritize in wedding week — sleep, hydration, and barrier protectionThe TikTok skin advice you need to stop following immediately Whether you're a bride, a MOH, or just someone who wants better skin — this episode is for you. Links/Research Articles: Dr. Claire’s Booking Link: https://www.myvelour.com/provider/claire-schwegel-del-signore/services?locationType=in-suite Dr. Claire’s Instagram: https://www.instagram.com/confidencebyclaire/ Dr. Claire’s Tiktok: https://www.tiktok.com/@confidencebyclaire loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Nobody puts this in the wedding planning timeline. But it might be the most important tool you have. In this episode of the Science-Backed Wedding Prep Series, Dr. Kelsy Vick breaks down how learning to read your menstrual cycle as health data can transform your engagement season — from how you schedule high-stakes wedding moments to how you train, fuel, recover, sleep, and show up emotionally on the days that matter most. This is not cycle syncing. This is individualized cycle awareness — and it changes everything. What you'll learn: Why your menstrual cycle is the most underrated wedding prep tool you're not usingA phase-by-phase breakdown of what your body is doing and whyHow to schedule hair trials, dress fittings, and vendor meetings around your cycleWhat to eat, how to train, and how to recover in each phaseWhy your energy, confidence, and emotional resilience fluctuate predictably — and how to work with itHow cycle awareness builds fertility literacy for your future Peer-Reviewed Resources: Elorduy-Terrado et al. (2025) — Muscles / PMC — Hormonal fluctuations & female athletic performance systematic review 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC12195628/Meignié et al. (2021) — Frontiers in Physiology / PMC — Menstrual cycle phase & elite athlete performance 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC8170151/Helm, McGinnis & Basu (2021) — IJERPH / PMC — Nutrition interventions across menstrual cycle phases 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC8296102/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Forget the 6-week bridal crash plan. There is a smarter, more sustainable, and more science-backed way to look and feel your absolute best on your wedding day — and it starts right here. In this episode, Dr. Kelsy Vick — board-certified orthopedic DPT and pelvic floor physical therapist — kicks off the Wedding Prep Series with the real framework for body recomposition: losing fat while building or maintaining muscle over months, not weeks, without crash dieting or overexercising. What you'll learn: Why body recomposition beats crash dieting every time — and what the research actually supportsThe exercise handbag essentials every bride needs: strength training, jump training, and HIITWhat true muscular fatigue actually means and why it matters for resultsThe research on HIIT, sprint interval training, and visceral fat reduction in womenWhy recovery is not optional — and what the optimal training week actually looks likeHow a DEXA scan can objectively track your progress before the weddingFueling basics — protein, calories, and creatine — including a luteal phase loading protocol Links: Dr. Katie's Episode: https://player.captivate.fm/episode/077def9c-370a-4963-b662-8d1f61256f73/ Exercise handbag series: https://player.captivate.fm/collection/edd38a37-6dd0-42b5-ac60-e8c2ff8b0419 Devil Wears Prada Cortisol Episode: https://player.captivate.fm/episode/a04568e4-b4c2-4194-9a44-81508ac46555/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

On May 12th, 2026, a landmark paper published in The Lancet officially renamed polycystic ovary syndrome to polyendocrine metabolic ovarian syndrome — PMOS. The result of 14 years of work, 56 international organizations, and 22,000 voices from around the world. This is not a cosmetic rebrand. This is a clinical correction — and it changes how this condition affecting 170 million women worldwide will be diagnosed, treated, and researched for generations to come. In this episode, Dr. Kelsy Vick breaks down everything: Why the old name PCOS was clinically inaccurate and actively harmfulWhat PMOS actually stands for and why every word mattersThe real biology of this condition — far beyond ovarian cystsWhy 70% of women with PMOS are undiagnosed — and how the name contributed to thatWhat changes in diagnosis, treatment, and research globallyWhat this means practically if you have a diagnosis, suspect you might, or have ever been dismissed This is the episode 170 million women deserve to hear. Teede et al. (2026) — The Lancet — Official global consensus name change 📎 https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(26)00717-8/fulltextSTAT News (May 12, 2026) — Full renaming process coverage 📎 https://www.statnews.com/2026/05/12/pcos-now-called-pmos-polyendocrine-metabolic-ovarian-syndrome/University of Colorado Anschutz (May 12, 2026) — U.S. researcher involvement 📎 https://news.cuanschutz.edu/news-stories/pcos-new-nameEndocrine Society — Official statement on PMOS 📎 https://www.endocrine.org/news-and-advocacy/news-room/2026/pcos-name-changeContemporary OB/GYN — Clinical implications of PMOS 📎 https://www.contemporaryobgyn.net/view/global-consensus-renames-pcos-to-polyendocrine-metabolic-ovarian-syndrome-pmos-CNN Health — Patient-facing reporting on the name change 📎 https://www.cnn.com/2026/05/13/health/pcos-name-change-pmos-wellnessPMC — From ovarian to endocrine-metabolic roots 📎 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12748392/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod #PMOSNotPCOS #PCOSNameChange #PolyendocrineMetabolicOvarianSyndrome #WomensHormoneHealth #WomensHealthPodcast

Welcome to the Hottest Version season. Dr. Kelsy Vick is pulling back the curtain on her most personal health journey yet — optimizing her body, mind, relationships, and spiritual health in what she's calling "trimester zero." In this episode she shares her real DEXA scan results from 2015 vs. April 2026, breaks down exactly what the numbers mean, and gets honest about what she's working on — from fueling patterns and body recomposition goals to skincare, sleep, cycle health, and intentional mindset work. What you'll learn: What a DEXA scan actually tells you and why it's the gold standard for body composition trackingHer real body composition data and what changed over 11 years of trainingHow she's using AI to identify fueling gaps and optimize her nutritionHer current training split and body recomposition goalsThe daily habits she's building across physical, mental, relational, and spiritual healthWhy "trimester zero" might be the most important season of your life — whether or not pregnancy is on your radar loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Dr. Kelsy Vick interviews Dr. Abigail about pregnancy and postpartum mental health. They discuss common struggles like first-trimester fatigue while trying to function normally, body comments, and the sudden shift from “not pregnant” to pregnant—often kept secret early on—which fuels comparison and self-doubt. Dr. Abigail explains how she helps moms challenge comparison by questioning its purpose and identifying needs for external versus internal validation, emphasizing motherhood as delayed gratification. They cover parenting and mom guilt, reframing kids’ mistakes as not reflecting a parent’s worth, and the need to parent each child differently. Postpartum, they stress flexible planning and adjusting expectations. Dr. Abigail describes brain changes in early motherhood (“mom brain”) as adaptive, and shares calming tools like paced breathing, the “parental pause,” co-regulation, and postpartum nutrition basics (broth-based foods, balanced meals, protein-first, and snacks for breastfeeding). Links/Research Articles: Dr. Abigail’s Website: https://www.villagepsychllc.com/ , https://theaviationtherapist.com Dr. Abigail’s Booking Link: https://book.carepatron.com/Village-Psychology/Dr--Abigail?p=gZVWZTPfSt6PI3UhjLIQjg&s=r8XMQN4z Dr. Abigail’s Instagram: https://www.instagram.com/villagepsychllc , https://www.instagram.com/theaviationtherapist loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Dr. Kelsy Vick introduces a live bonus episode recorded at Erin’s April book launch for Do The Thing, following Erin’s earlier Wellness Big Sis The Pod appearance about behavior change and habit formation. Erin explains why she became an author after years of coaching clients who struggled to follow through outside sessions, leading her to study behavioral science and co-found Habit Coach Professionals. She shares the book’s writing and editing journey, including using AI for tone and audience guidance, relying on beta readers and a human editor, and navigating a major title change late in the process. Erin describes building her own writing habit by starting with a consistent 20-minute daily commitment and emphasizes using the book’s action prompts and assessment tool to apply strategies, treating failures as feedback. The launch team helped the book briefly hit #1 on Amazon in Business Mentoring & Coaching and Cognitive Psychology. Links/Research Articles:​​https://www.erinlaverone.com/ https://www.habitcoachpro.com/ Book: Do The Thing: A Science Backed Process To Help You Take Action Even When Motivation Fails and Life Gets Messy: https://www.amazon.com/Do-Thing-Science-Backed-Process-Motivation-ebook/dp/B0GS98TXBT loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Miranda Priestly didn't just stress Andy out emotionally. She was actively dysregulating her HPA axis. And if you've ever worked a job — or lived a life — that felt anything like that, this episode is for you. In honor of Devil Wears Prada 2 hitting theaters, Dr. Kelsy Vick is breaking down one of the most misunderstood hormones in women's health: cortisol. Not to demonize it — but to completely reframe it. Because cortisol is not the villain. A dysregulated cortisol rhythm is. And those are two very different things. In this episode you'll learn: What cortisol actually does for you every single day — and why you'd be in serious trouble without itHow the HPA axis works and why the rhythm matters more than the levelWhat a "Miranda Priestly environment" does to your body over timeHow to recognize if your own cortisol rhythm might be off5 evidence-based tools to restore your cortisol rhythm — even in a high-demand life All backed by peer-reviewed research. Zero fear mongering. Just the science you actually deserve to have. 🎧 Part of the Spring Cleaning Series — check out our episodes on the lymphatic system, glymphatic system, and liver health linked below. The Glymphatic System Episode (pod episode 96) loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod Sources: Knezevic et al. (2023) — Cells / PMC — Cortisol physiology, HPA axis & chronic stress dysregulation 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC10706127/Lengton et al. (2024) — Clinical Obesity / PMC — Cortisol, HPA axis & body weight 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC11907100/Li, Huang & Zhu (2025) — Sports / PMC — Optimal exercise modality for cortisol reduction across 44 RCTs 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC12736704/Liu (2024) — Sleep / PMC — Cortisol-sleep bidirectional relationship in young women 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC11381560/Meta-analysis — PMC — Mindfulness-based interventions & salivary cortisol 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC5069287/

Your brain's dopamine system wasn't designed for infinite scroll, autoplay, and variable notifications. It was designed for earned rewards — and social media is engineered to exploit the gap between those two realities. In this episode, Dr. Kelsy Vick closes out the April Spring Cleaning Series by breaking down what dopamine actually does in the brain, how social media platforms are specifically built to trigger tolerance and receptor downregulation, and why real life starts to feel flat when your reward system has been worn down. Plus — the personal story of traveling with her phone on airplane mode and what it revealed about how automatic scrolling had actually become. What you'll learn: Why dopamine is your brain's engine for motivation, not just pleasureHow infinite scroll, pull-to-refresh and variable notifications exploit your reward systemWhat "dopamine scrolling" actually is — and why researchers named it a public health concern in 2025The science behind why real life feels flat after chronic overstimulation5 evidence-based ways to restore your dopamine system starting this week This is the spring cleaning your brain actually needs. 🎧 Miss the rest of the series? Start with our episodes on the lymphatic system and glymphatic system linked below. Dopamine System Episodes: The Female Brain, Dopamine, Motivation, & Our Menstrual Cycles!: https://youtu.be/vp5mqJNcXmQ?si=QCtMbHgz7sVSe_HW Spring Cleaning (Dopamine Detox!): https://youtu.be/IKAUeugRBbc?si=nitogU1bmaSoCCWR Build Your Own Dopamine Menu: https://youtu.be/NkBMiiMG_mw?si=LuvBj_sTUPa_hVx1 The Summer I Turned Pretty & Your Dopamine System: https://youtu.be/wnkYARrPL8o?si=S5jUC8WJLd-OSSC8 The Female Brain on Motivation & Discipline: https://youtu.be/ckrbPK9mmgs?si=oJOqno8srn-d5hay Lauretani et al. (2024) — International Journal of Molecular Sciences — Dopamine as neuromodulator Dresp-Langley (2023) — Biomedicines — Dopamine, anhedonia & anti-reward brain state Sharpe & Spooner (2025) — Perspectives in Public Health — Dopamine-scrolling as public health concern Internet addiction & dopamine tolerance — PMC — Receptor downregulation mechanism Emotional Reinforcement & Social Media (2023) — PMC — Intermittent reinforcement & dopamine sensitization Tyler et al. (2023) — Frontiers in Public Health — HIIT & dopamine D2 receptor upregulation Bastioli et al. (2022) — Journal of Neuroscience — Voluntary exercise & striatal dopamine release Desai et al. (2024) — Cureus — Dopamine fasting & mindfulness evidence loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Dr. Kelsy Vick continues the spring cleaning series by focusing on the liver and how alcohol uniquely affects female physiology. She explains that women experience more severe alcohol-associated liver disease at lower levels than men due to differences in first-pass metabolism, estrogen-related sensitivity to liver damage, and immune activation in the liver. Regular drinking can raise estradiol while also making the liver prioritize alcohol over estrogen clearance, potentially contributing to estrogen dominance symptoms like heavy or painful periods, bloating, mood swings, breast tenderness, and sleep disruption; alcohol may also interfere with brain-to-ovary signaling and progesterone production, with evidence strongest for the estrogen effects. She discusses how timing in the luteal phase may increase sensitivity, clarifies that alcohol sedates rather than improves sleep, and recommends practical liver support without “detox” cleanses: cruciferous vegetables, fiber diversity, hydration, and quality sleep. RESOURCES: https://www.mayoclinicproceedings.org/article/S0025-6196(20)30926-5/fulltext https://www.frontiersin.org/journals/gastroenterology/articles/10.3389/fgstr.2022.1005729/full https://link.springer.com/article/10.1007/s00737-024-01483-9 https://acsjournals.onlinelibrary.wiley.com/doi/full/10.1002/cncr.35391 https://pmc.ncbi.nlm.nih.gov/articles/PMC4729640/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6676690/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8594041/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Dr. Kelsy Vick continues the April “spring cleaning” series on Wellness Big Sis The Pod by revisiting the glymphatic system—discovered in 2012—which functions as the brain’s waste-clearing system and works primarily during deep, non-REM sleep. She explains how cerebrospinal fluid helps transport and remove metabolic waste into the venous system, and notes animal research suggesting brain cell spaces expand during sleep to improve clearance. The episode links poor deep sleep to symptoms like brain fog, irritability, headaches, memory lapses, and difficulty concentrating, and discusses findings on sleep quality, norepinephrine fluctuations, and how sleep aids can impair restorative cleaning. She highlights research connecting sleep disruption to Alzheimer’s biomarkers and reviews early evidence suggesting menopause, estrogen, and sleep changes may affect women’s glymphatic efficiency. Practical takeaways include prioritizing deep sleep, limiting alcohol and blue light, keeping consistent sleep schedules, considering side sleeping, exercising, hydrating, and managing chronic stress. Menopause Episode: https://youtu.be/HE7niP8P9iI?si=_EH-DzwJrazmAH1R Glymphatic System Episode (episodee 5): https://player.captivate.fm/episode/06bd8798-6d74-4a02-873f-e9778063ec7b/ RESOURCES: https://pmc.ncbi.nlm.nih.gov/articles/PMC3880190/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8821419/ https://www.cell.com/cell/fulltext/S0092-8674(24)01343-6 https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2025.1543725/full https://www.nature.com/articles/s41467-026-68374-8 https://pmc.ncbi.nlm.nih.gov/articles/PMC7698404/ https://pmc.ncbi.nlm.nih.gov/articles/PMC11835678/ https://journals.sagepub.com/doi/full/10.3233/JAD-230527 https://pubmed.ncbi.nlm.nih.gov/37034667/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4524974/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Dr. Kelsy Vick kicks off a body “spring cleaning” series by explaining the lymphatic system’s role in waste clearance, immunity, fluid balance, and puffiness, and why many wellness trends (like gua sha and dry brushing) are often done incorrectly. She breaks down lymph fluid, vessels, nodes, and organs, emphasizing key traits: the system runs throughout the body, is low pressure with no pump, lies close to the skin (so light pressure works), and requires clearing lymph nodes closer to the trunk before working on distal swelling. She shares a story about a “nothing” feeling lymphatic massage being appropriate, outlines practical ways to support lymph flow (hydration, exercise, self-massage sequencing, compression on flights), notes when to see certified lymphedema specialists, discusses how vibration plates may help via muscle activation, and explains cycle-related puffiness, including a luteal-phase creatine loading protocol mentioned by Dr. Katie Hirsch. RESOURCES: Gua Sha & The Lymphatic System: https://player.captivate.fm/episode/7147a1b1-5e61-4fcc-82df-4c929ed6a0cf/ 4:: spring cleaning: body detox! Part I https://player.captivate.fm/episode/f50a5c40-7377-4710-a9a8-44b03022a1f8/ 49:: female-specific fueling, training & performance with Dr. Katie Hirsch https://player.captivate.fm/episode/077def9c-370a-4963-b662-8d1f61256f73/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Vibration plates are all over everyone’s feed, so Dr. Kelsy Vick (board-certified orthopedic doctor of physical therapy and pelvic floor PT) dives into what they actually are, why people are buying them, and what the research on “whole body vibration therapy” really examines. She walks through how studies test different positions and exercises on the plate, explains why systematic reviews matter, and unpacks the big categories researchers track—strength, power, bone mineral density, body composition, and even differences across training status and menopausal status. You’ll also get a quick, girly “smart science” moment on the proposed reflex-style mechanism behind vibration, plus what to consider if you’re shopping (protocol length, frequencies, amplitudes, and why specs matter). She closes with practical recommendations for who might want one versus who can focus on building an at-home routine without extra gadgets. Jump Training Episode (74): https://youtu.be/DCwnnEYOYtA?si=CS3S-9aY2flW2Kfb (also on Spotify & Apple!) Resources: https://pmc.ncbi.nlm.nih.gov/articles/PMC12124539/#pone.0322010.ref039 https://pubmed.ncbi.nlm.nih.gov/40391029/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6944803/ https://pubmed.ncbi.nlm.nih.gov/14750005/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4697776/ https://pubmed.ncbi.nlm.nih.gov/30142802/ https://pmc.ncbi.nlm.nih.gov/articles/PMC6944803/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

This podcast episode aims to help us understand the changes that occur in our bodies during perimenopause and menopause. We wellness girl chat about the importance of being preventive rather than reactive, emphasizing early education on the menstrual cycle, pregnancy, and menopause. The episode covers the common symptoms, hormonal shifts, and the metabolic impact of perimenopause and menopause. It also provides actionable advice on exercise, diet, sleep, and supplements, highlighting the role of hormone replacement therapy. The conversation underscores the need for foundational habits like protein intake and weightlifting to prepare for a healthier transition into menopause. Links/Research Articles: https://www.bespokemedaesthetics.com/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts!

In this investigative “Wellness Girl chat,” Dr. Kelsy Vick breaks down how fitness trackers estimate caloric expenditure—and why those numbers can be misleading for assessing workout effort, effectiveness, or weight loss. She defines calories (including the difference between food-label “calories” and kilocalories), explains total daily energy expenditure, and outlines what wearables typically model: basal metabolic rate (BMR) plus active energy expenditure, while often failing to capture thermic effect of food and non-exercise activity thermogenesis (NEAT). She reviews how BMR is estimated from static equations using age, sex, height, and weight (with limitations and common error ranges), then explains how active calories rely on proprietary algorithms driven largely by heart rate, supported by sensors like accelerometers, gyroscopes, barometers, GPS, and (for Oura) skin temperature—often switching sensor priorities based on the selected activity. The episode also connects heart rate to oxygen consumption and energy expenditure, explains VO2 and the lab-based VO2 max testing process, and shows how wearables use heart-rate-based VO2 relationships to estimate calories. Dr. Vic compares common devices: Apple Watch (Move vs Total Calories, activity classification, VO2 feature accuracy cited within 4% when using VO2 integration), Whoop (step-free strain model, continuous heart rate monitoring, algorithm shifts based on heart rate reserve), Oura Ring (finger-based sensing, emphasis on resting metrics, temperature and sleep inputs for BMR, MET-based intensity categories with user-reported effort), Garmin (GPS- and pace-informed VO2 estimates, cycling power-based calculations, with studies showing wide accuracy ranges and underestimation at low and very high intensities due to heart-rate lag and anaerobic work), and Fitbit (older models leaning more on accelerometer data, newer models incorporating heart rate). Dr. Vick summarizes research findings showing large real-world error in wearable calorie estimates, including a Stanford Benchmark study (most accurate device averaging 27% off; least accurate 93% off, with factors like skin color and BMI affecting results), a 2025 head-to-head comparison reporting varying under- and over-estimation across devices, and a systematic review where no brand consistently met acceptable accuracy limits. She notes that resting heart rate and step count are generally more accurate than calorie burn estimates, while sleep duration is moderately accurate and sleep staging is weak. The takeaway: calorie metrics may be useful for broad trends, but shouldn’t drive dietary or training decisions; she recommends emphasizing other wearable metrics such as heart rate, VO2/VO2 max, heart rate variability, and recovery instead. Resources: https://www.empirical.health/blog/apple-watch-calories-accuracy/ https://www.apple.com/health/pdf/Heart_Rate_Calorimetry_Activity_on_Apple_Watch_November_2024.pdf https://pmc.ncbi.nlm.nih.gov/articles/PMC5738849/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9950693/ https://blogs.sas.com/content/efs/2025/06/25/can-you-trust-your-smartwatch-a-deep-dive-into-calorie-burn-estimates/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00 Calories Culture Backstory 02:49 What Trackers Claim 04:05 What Is A Calorie 04:51 TDEE Basics BMR Active 06:41 BMR Formula Limits 08:28 Sensors And Algorithms 11:55 Heart Rate And VO2 12:55 VO2 Lab Gold Standard 15:35 Apple Watch Breakdown 17:14 Whoop Strain Model 18:57 Oura Ring And METs 22:14 Garmin VO2 And GPS 26:03 Fitbit And Accuracy Studies 29:01 How To Use Calories 31:08 Wrap Up And Takeaways

With the Lunar New Year, Olympics, and Traditional Chinese Medicine practices on social media right now, Dr. Kelsy Vick revisits her June convo with TCM practitioner Dr. Felice Chan and pulls out the most practical takeaways. We cover core TCM ideas (qi, blood, jing), how imbalance can show up like missed periods in hard-training athletes, and easy ways to apply TCM day-to-day: more warmth for digestion, gentler movement for stress and cortisol balance, and blood-building foods during your period. Kelsy also shares Dr. Felice's travel digestion tips (breathwork, hydration/electrolytes, ginger tea) and what TCM might look like in elite training—think acupuncture, cupping, massage techniques, and carefully dosed herbs. Episode with Dr. Felice Chan: https://wellness-big-sis-the-pod.captivate.fm/episode/dr-felice-chan/ Research articles: https://pmc.ncbi.nlm.nih.gov/articles/PMC9219272/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9331350/ https://pubmed.ncbi.nlm.nih.gov/40251536/ Eileen Gu article: https://en.people.cn/n3/2022/0209/c90000-9955574.html loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts!

Dr. Kelsy Vick closes out the Goalchella Podcast Festival with self-selected highlights from expert interviews recorded from November through early February, created around common New Year’s goals for women. She revisits key moments from: Dr. Sam Moore on female physiology, menstrual-cycle awareness, resilience in training, energy availability, and the importance of carbohydrates and progressive strength training; Dr. Emily Hilz on the dopamine reward system, estrogen sensitivity across the menstrual cycle, and how hormonal states can influence reward seeking and motivation, plus an overview of endocrine disrupting chemicals (including bisphenols, phthalates, PFAAS, parabens, and flame retardants), where they’re found, and why “safe” levels are complicated by sensitive developmental windows and mixture effects; Dr. Lisa Neff on how relationship quality impacts mental and physical health, including research linking social relationship quality to mortality risk and evidence that hostile couple communication slows wound healing, and how everyday stressors spill over into relationships by reducing connection, increasing negativity and blame, worsening conflict communication, and undermining support; Katie (a certified credit counselor and Bankrate writer) on women-centered approaches to money, breaking habits like impulse shopping and carrying credit card balances, separating emotions from money, and using travel credit cards and welcome bonuses responsibly to reduce travel costs; and Aaron (a certified habit coach) on outcome vs process vs identity goals, the behavior science of cues, ability/self-efficacy, and reward, and designing environments to support habit formation. She thanks listeners for supporting the series, invites topic and guest requests, and transitions back to regular episodes of Wellness Fix the Pod. loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts!

Why do New Year goals fail — even when motivation is high? In this Goalchella finale, we dive into the neuroscience of habit formation with expert Erin to unpack what actually happens in the brain when we try to build new habits or break old ones. We explore why motivation fades, how discipline is built, and whether forming a new habit is harder than breaking an existing one. This episode breaks down intrinsic vs. extrinsic motivation, the role of rewards, and how your environment — including social settings like alcohol-centered events — can either support or sabotage your goals. If you’ve ever set vague goals like “be less stressed” or “be more mindful” and felt stuck, we explain why unclear goals are harder for the brain to execute — and how to make habits more achievable, sustainable, and measurable in 2026. We also talk about Erin’s upcoming book, how she used the science of habit formation to support her own discipline during the writing process, and her certification for professionals who want to create meaningful behavior change. This episode perfectly wraps up the Goalchella podcast festival and gives you the tools to turn inspiration into lasting change — whether you’re working on your own habits or helping others do the same. Links/Research Articles: ​​https://www.erinlaverone.com/ https://www.habitcoachpro.com/ Book: Do The Thing: A Science Backed Process To Help You Take Action Even When Motivation Fails and Life Gets Messy (Coming so soon!!!!) Book Launch Ambassador: (I signed up for Tier 1!) https://docs.google.com/forms/d/e/1FAIpQLSfqtzVsstm6l6BKUOpvGrBDtlAVFuIbBFlqHHETR5FzOj7L6A/viewform?pli=1 loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts!

​​Travel can be one of the most empowering ways to invest in yourself — but it requires intentional planning, smart saving, and creative strategies. In this Goalchella episode, we explore how women can prioritize travel in 2026 while strengthening their financial wellness. We discuss actionable steps to turn travel dreams into reality, from setting up dedicated travel savings accounts and budgeting for your trips, to visualizing your ideal experiences and bringing them to life through social media inspiration. Our guest shares insider tips on making travel more budget-friendly, including using credit card points, off-season travel, flight trackers, and local strategies to stretch your dollar. We also cover favorite credit cards for women looking to maximize rewards, and the importance of understanding your finances as a tool for freedom, not stress. Whether you’re saving for a honeymoon, a backpacking adventure, or exploring new cities, this episode equips you to travel more, spend smarter, and take control of your financial wellness — so your money supports the life and adventures you truly want. Links/Research Articles: https://www.bankrate.com/authors/katie-kelton/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts!

Endocrine-disrupting chemicals (EDCs) are all around us — in everyday products, food packaging, and even the environment — yet their effects on our hormonal systems and overall health are often overlooked. In this Goalchella episode, we sit down with Dr. Emily to explore what EDCs are, how they interfere with hormonal communication, and the systems in our bodies they impact — from the gonads and thyroid to bone, fat, and the brain. Dr. Emily dives into her research on how early-life exposure to EDCs can alter brain development, affecting reward systems, hormone cycles, eating behavior, and cognition — and how these effects can persist across generations. We also discuss practical strategies to reduce exposure in everyday life, and why age and sex play a critical role in vulnerability. We wrap with a discussion of EndoScreen.org, a resource Dr. Emily created to translate her research into actionable steps for women and families. If you’re interested in protecting your health, supporting the next generation, and understanding how environmental toxins impact your brain and body, this episode is a must-listen. Links/Research Articles: endoscreen.org https://www.sciencedirect.com/science/article/abs/pii/S0091302222000668?via%3Dihub https://psycnet.apa.org/record/2021-67755-001 https://psycnet.apa.org/record/2022-66870-001 https://pmc.ncbi.nlm.nih.gov/articles/PMC11698485/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10372431/ https://pmc.ncbi.nlm.nih.gov/articles/PMC11908942/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts!

Quality relationships are one of the most powerful — and overlooked — drivers of long-term health. In this Goalchella episode, we explore the softer side of wellness with Dr. Lisa, breaking down the science of how relationships impact our physical, emotional, and psychological well-being across the lifespan. We discuss research showing how supportive friendships, family bonds, and romantic relationships influence everything from immune function to stress resilience. Dr. Lisa shares insights from her work on romantic relationships and marriage, including how happy couples manage conflict, support one another effectively, and strengthen their connection during the good times — not just the hard ones. This episode dives into concepts like capitalization, gratitude, emotional capital, and sacrifice, explaining why how and why we show up for our partners matters just as much as what we do. We also unpack how everyday stressors quietly erode relationship quality, why daily hassles can be more damaging than major life events, and how couples can buffer stress and even grow stronger through adversity. We close with an important conversation about friendship — why diverse social networks protect our health, how friendship dynamics differ for men and women, and why maintaining friendships alongside romantic relationships matters more than we think. If your 2026 goals include deeper connection, this episode will reshape how you think about relationships as a core pillar of wellness. Links/Research Articles: https://sites.utexas.edu/realproject/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts!

​​Wellness isn’t just about workouts, nutrition, or sleep — it also includes financial health. In this Goalchella episode, we explore the softer side of wellness: building money habits that support your goals, reduce stress, and allow you to live a life aligned with your values. We dive into practical strategies for improving your finances in the New Year, including budgeting, automating savings, and using high-yield accounts and investments to grow your money effortlessly. We also cover common pitfalls, from impulse shopping and carrying credit card debt to letting money drive your emotions, and share actionable tips for curbing these habits. Beyond everyday habits, we discuss long-term planning for big life goals — weddings, honeymoons, homes, travel, and career investments — and how visualization and prioritization can help you align your money with your dreams. Whether you’re building financial literacy, saving for a future purpose, or simply looking for small tweaks that make a big difference, this episode equips you to approach money as a tool for wellness, not a measure of success. Links/Research Articles: https://www.bankrate.com/authors/katie-kelton/ https://www.monarch.com/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts!

Dopamine plays a central role in motivation, reward, learning, and goal pursuit — and in women, it’s deeply influenced by hormones. In this Goalchella episode, we break down the science of the dopamine system and how fluctuations in estrogen and progesterone across the menstrual cycle shape motivation, focus, mood, and behavior. We explore sex differences in the dopamine system, why many women feel more driven during certain phases of their cycle, and what research shows about estrogen’s powerful role as a neuromodulator. We also touch on how dopamine function changes during perimenopause and menopause, and why lifetime estrogen exposure may be protective for cognition and brain health as we age. This episode also tackles one of the most misunderstood topics in women’s health: hormonal birth control. We discuss how hormonal contraceptives influence dopamine, reward sensitivity, learning, and mood — why they aren’t inherently “good” or “bad” — and how individual differences determine each woman’s experience. You’ll learn what signs may indicate dopamine dysregulation, how to recognize patterns across your cycle, and practical steps to advocate for yourself with your healthcare provider. If you’ve ever wondered why your motivation, focus, or reward-seeking behaviors feel cyclical, this conversation will help you understand your brain — and work with it, not against it. Links/Research Articles: endoscreen.org https://www.sciencedirect.com/science/article/abs/pii/S0091302222000668?via%3Dihub https://psycnet.apa.org/record/2021-67755-001 https://psycnet.apa.org/record/2022-66870-001 https://pmc.ncbi.nlm.nih.gov/articles/PMC11698485/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10372431/ https://pmc.ncbi.nlm.nih.gov/articles/PMC11908942/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts!

In this episode, we sit down with Dr. Sam Moore, an expert in female physiology, performance enhancement, and injury prevention. With a master’s in Performance Enhancement and Injury Prevention, a PhD in Human Movement Science, and currently a professor at the University of Oklahoma, Dr. Moore shares her insights into how women can adapt their training to work with their physiology. Discussing the importance of combining strength and cardio, the role of consistency and adaptability in training routines, and the unique aspects of female athlete performance, Dr. Moore emphasizes the value of understanding one’s body, tracking biofeedback, and overcoming the limitations imposed by traditional fitness paradigms. She also delves into managing exercise routines in relation to the menstrual cycle, the concept of athlete availability, and avoiding the pitfalls of fasting and misconceptions around female body composition. This episode provides a comprehensive look at how to foster a dynamic, individualized approach to women’s training and health. Join us Backstage @ Goalchella: https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella Dr. Sam Moore's Research: https://scholar.google.com/citations?user=Ml5c1WQAAAAJ&hl=en Egg Video :) https://www.youtube.com/watch?v=5Ua-WVg1SsA loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts!

Cold plunges are everywhere—but the advice most women are following was never designed for female physiology. In this episode, we break down why women’s bodies respond completely differently to cold exposure than men’s, why colder is not better, and the one temperature range that actually works best for women. We explore how the menstrual cycle changes cold tolerance, why those shifts are protective rather than weak, and when cold exposure can support recovery, metabolism, and stress resilience—and when it backfires by increasing cortisol, disrupting hormones, and blunting muscle growth. Drawing from female-specific research and the work of Dr. Stacy Sims, we explain how extreme cold pushes women out of hormetic stress and into chronic stress, especially when sleep, fueling, or recovery aren’t dialed in. You’ll leave with a practical, non-biohacky cold exposure protocol that respects your cycle, your nervous system, and your long-term health—plus the most common mistakes women make with cold plunging and how to avoid them. Episode with Dr. Felice Chan: https://wellness-big-sis-the-pod.captivate.fm/episode/dr-felice-chan/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Intro 00:18- 00:45 Introduction to Cold Therapy for Women 00:46- 01:47 Foundations of Health and Wellness 01:48- 03:47 Differences in Cold Exposure: Men vs. Women 04:58- 10:07 Physiological Responses to Cold in Women 10:08- 12:30 Optimal Cold Exposure Protocols for Women 12:31- 15:03 Common Mistakes and Myths in Cold Therapy 15:04- 17:07 Traditional Chinese Medicine Perspective 17:08- 18:33 Conclusion and Upcoming Episodes

Saunas are everywhere in wellness culture—but are they actually worth your time, especially as a woman? In this episode, we strip away the biohacking hype and ground the sauna conversation in physiology, research, and foundations-first health. We break down the differences between traditional Finnish saunas, infrared saunas, steam rooms, and hybrid systems, then dive into what the science actually shows for women’s metabolism, hormones, menstrual health, cardiovascular function, recovery, and stress regulation. Drawing inspiration from Dr. Stacy Sims’ work on female physiology and heat adaptation, we explore why women respond differently to heat than men, how heat shock proteins support glucose control and cellular repair, and why sauna therapy may benefit women with PCOS, irregular cycles, menopause symptoms, and high stress. We also cover cardiovascular outcomes, pain management, recovery, sleep, and mental health—plus important precautions, research gaps, and misleading claims often used in at-home sauna marketing. Episode with Dr. Felice Chan: https://wellness-big-sis-the-pod.captivate.fm/episode/dr-felice-chan/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Intro 00:18- 01:12 Introduction to Sauna Benefits for Women 01:13- 01:32 Types of Saunas Explained 01:33- 02:50 Upcoming Podcast Festival 02:51- 04:35 Foundations of Health and Biohacking 04:36- 08:05 Sauna Basics and Research 08:06- 21:34 Sauna Benefits for Women 21:35- 24:25 Investigative Journalism on Sauna Studies 24:26- 26:29 Eastern Medicine Perspective on Heat Therapy 26:30- 31:28 Cultural Insights on Sauna Use in Finland 31:29- 32:14 Conclusion and Upcoming Episodes

Happy New Year and Happy 2026! On this episode of Wellness Big Sis the Pod, Dr. Kelsy Vick breaks down science-backed health and wellness goals for 2026 — inspired by your zodiac sign. Blending neuroscience, female physiology, habit formation, and a little astrology fun, this episode walks through realistic, evidence-based goals for every sign. From recovery and cortisol regulation to consistency, menstrual cycle awareness, sleep, relationships, and nervous system health, each zodiac sign gets a goal rooted in how women’s bodies and brains actually work. These goals aren’t about perfection — they’re about building sustainable habits, giving yourself grace, and heading into the New Year feeling supported, grounded, and motivated. Take what resonates, leave the rest, and let’s start 2026 strong. Links to episodes: 85:: The science of Gratitude: https://wellness-big-sis-the-pod.captivate.fm/episode/85-the-science-of-gratitude-using-gratitude-to-rewire-your-brain/ 84:: The neuroscience behind Lucky Girl Syndrome: https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-3569/ 82:: The science of female friendships https://wellness-big-sis-the-pod.captivate.fm/episode/pod-82/ 80:: Consistency & Goal Setting https://wellness-big-sis-the-pod.captivate.fm/episode/80-/ 79:: Motivation and Discipline https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-79-motivation-and-discipline/ 77:: Cortisol and cooldowns https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-77-recovery-pod/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Intro 00:18- 00:48 Introduction and New Year Greetings 00:49- 03:31 Podcast Growth and Future Plans 03:32- 05:16 Personality and Zodiac Signs 05:17- 08:23 Aries: Health Goals for 2026 08:24- 11:46 Taurus: Health Goals for 2026 11:47- 14:03 Gemini: Health Goals for 2026 14:04- 16:57 Cancer: Health Goals for 2026 16:58- 19:53 Leo: Health Goals for 2026 19:54- 23:04 Virgo: Health Goals for 2026 23:05- 25:12 Libra: Health Goals for 2026 25:13- 27:44 Scorpio: Health Goals for 2026 27:45- 29:38 Sagittarius: Health Goals for 2026 29:39- 31:55 Capricorn: Health Goals for 2026 31:56- 33:56 Aquarius: Health Goals for 2026 33:57- 36:18 Pisces: Health Goals for 2026 36:19- 37:24 Conclusion and Exciting Plans for 2026

Creatine, fueling, fasting, pelvic health, breastfeeding, and sex — this episode of Wellness Big Sis the Pod highlights the most impactful lessons I learned in 2025 about women’s bodies across every life stage. From creatine’s role in PMS, pregnancy, and postpartum to how fasted workouts affect female physiology, this episode revisits expert conversations that changed how I fuel, train, and support my patients and friends. We also break down evidence-based approaches to female fueling, supplementation, breastfeeding physiology, and pelvic floor health — including honest conversations about sex, pain, and postpartum recovery. If you’re a woman in your 20s or 30s who wants science-backed guidance on supplements, nutrition, hormones, pregnancy, postpartum, and pelvic health, this episode brings it all together as we head into the New Year. loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 49:: female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!): https://wellness-big-sis-the-pod.captivate.fm/episode/49-female-specific-fueling-training-performance-with-dr-katie-hirsch-fasting-creatine-the-menstrual-cycle-more/ 51:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!): https://wellness-big-sis-the-pod.captivate.fm/episode/51-mel-sulaver-rd-sports-nutritionist-talks-nutrition-in-our-20s-30s-as-women-part-i/ Mamapalooza:: Creatine for women (mama AND baby!) from conception to postpartum with Dr. Stacey Ellery, PhD: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-creatine-for-women-mama-and-baby-from-conception-to-postpartum-with-dr-stacey-ellery-phd/ Mamapalooza:: sex, pregnancy, labor, delivery, & girly topics we are too afraid to talk about with Dr. Emily Tran, PT, DPT: https://wellness-big-sis-the-pod.captivate.fm/episode/dr-emily-tran-interview-audio-and-video-descript/ Mamapalooza:: Breastfeeding 101 with International Board Certified Lactation Consultant, Sunayana Weber, of It's More Than Milk: https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-0565/ 00:00- 00:17 Intro 00:18- 01:36 Introduction and Overview of 2025 Learnings 01:37- 04:56 The Role of Creatine in Women's Health 04:57- 07:14 Creatine During the Perinatal Period 07:15- 16:53 Creatine and Menstrual Cycle Management 16:54- 23:21 Fasting and Fueling for Female Physiology 23:22- 31:53 The Importance of Balanced Nutrition 31:54- 35:11 Supplementation Tips for Women 35:12- 37:04 Breastfeeding Insights 37:05- 40:31 Pelvic Floor Health and Sexual Wellness 40:32- 42:26 Mindfulness and Health Goals for 2026 42:27- 44:36 Conclusion and Looking Forward to 2026

In this episode of Wellness Big Sis the Pod, Dr. Kelsy Vick breaks down what we learned this year about the female body, metabolism, and exercise science. We revisit the science of fasting for women and why intermittent fasting can impact women differently than men — especially when it comes to hormones, metabolism, and body composition. We also dive into the truth behind Zone 2 cardio, HIIT, and SIT training, debunking myths about cortisol and explaining why high-intensity work still deserves a place in women’s routines. This episode also highlights the importance of jump training for women, why it matters for bone health and long-term resilience, and how just a few minutes per week can make a big difference. Finally, we revisit why strength training really is that girl — and why it’s essential for women’s health at every stage. If you want a science-backed approach to fitness, hormones, and training smarter as a woman, this episode ties it all together. 76:: Strength Training https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-76-strength-training-pod/ 74:: Jump Training https://wellness-big-sis-the-pod.captivate.fm/episode/74-the-forgotten-essential-in-your-exercise-handbag-jump-training/ 73:: HIIT & SIT https://wellness-big-sis-the-pod.captivate.fm/episode/73-the-controversial-hiit-sit-conversation-why-both-are-essential-parts-of-our-exercise-routines-as-women/ 63:: Fasting as women https://wellness-big-sis-the-pod.captivate.fm/episode/63-the-truth-and-science-behind-fasting-as-women/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Intro 00:18- 00:31 Introduction and Year in Review 00:31- 01:03 The Science of Fasting for Women 01:04- 04:37 Understanding Metabolism in Women 04:38- 11:15 High Intensity Interval Training (HIIT) for Women 11:16- 16:22 The Importance of Jump Training 16:23- 19:35 Strength Training: The Popular Girl 19:36- 20:37 Conclusion and Final Thoughts

2025 was a big year for the female brain — and on this episode of Wellness Big Sis the Pod, Dr. Kelsy Vick breaks down the most impactful neuroscience-backed lessons we covered this year. From the truth behind Lucky Girl Syndrome to how motivation and discipline fluctuate across the menstrual cycle, this episode connects the dots between hormones, dopamine, goal-setting, gratitude, friendships, and pain. We revisit why consistency is easier when goals are tied to identity, how gratitude reshapes the brain, why female friendships affect health differently than male friendships, and why pain is better understood as a brain output rather than a body input. If you’re heading into the New Year wanting to understand your brain, your cycle, and your goals on a deeper level — this episode brings it all together. All referenced episodes are linked below. 87:: The neuroscience of pain https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-83-pain/ 85:: The science of gratitude https://wellness-big-sis-the-pod.captivate.fm/episode/85-the-science-of-gratitude-using-gratitude-to-rewire-your-brain/ 84:: The neuroscience behind Lucky Girl Syndrome https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-3569/ 82:: Female Friendships https://wellness-big-sis-the-pod.captivate.fm/episode/pod-82/  80:: Consistency & Goal-Setting  https://wellness-big-sis-the-pod.captivate.fm/episode/80-/  79:: Motivation & Discipline https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-79-motivation-and-discipline/  loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Intro 00:18- 00:34 Introduction and Overview of 2025 00:35- 01:14 Exploring Lucky Girl Syndrome 01:15- 02:25 The Reticular Activating System: Your Brain's Filter 02:26- 04:00 Neuroscience Behind Affirmations and Action 04:01- 05:00 Female Brain and Motivation Across Cycles 05:01- 09:29 Discipline and the Prefrontal Cortex 09:30- 12:18 Maximizing Motivation and Discipline 12:19- 18:56 Consistency and Goal Setting 18:57- 22:50 The Science of Gratitude 22:51- 25:15 Female Friendships and Health 25:16- 31:56 Understanding Pain as an Output 31:57- 32:41 Conclusion and Wrap-Up

What is pain, really? Is it simply tissue damage or something much more complex? In this episode, I’m breaking down the fascinating science of pain, from how our brains process “danger signals” to why past experiences can completely change the way we feel pain today. As a physical therapist, I’ve heard pain described in a hundred different ways: burning, sharp, aching, sore. But here’s the thing: pain isn’t actually something our bodies sense. Instead, it’s an output of the brain designed to protect us. We’ll cover: Why pain is not an input, but an output.The role of nociceptors in detecting potential threats (mechanical, chemical, and thermal).How the brain integrates past experiences, stress, emotions, and cultural beliefs to create pain responses.The difference between acute pain and chronic pain, and why the brain can sometimes produce pain without any new injury.Central sensitization, hyperalgesia, and allodynia (and what they mean for chronic pain).Groundbreaking pain science research, including Dr. Lorimer Moseley’s famous snake story and the protectometer tool.Hopeful news: the brain is plastic, meaning pain pathways can actually be rewired and reversed. By the end of this episode, you’ll understand why two people can experience the same injury so differently, why chronic pain feels so overwhelming, and how we can start to regain control over our pain experience. ✨ Pain is real, but it’s also adaptable. Your brain and body are capable of healing, and understanding the science behind pain is a great first step. loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! NEAP Protein: www.neapfoods.com  Safely Sidekick: https://livesafely.co/collections/shop?sca_ref=9777170.frkGJ3QbENCk (or use code DRKELSY)  Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! Research Articles: https://www.abdn.ac.uk/news/24440/ https://neurosciencenews.com/mindfulness-pain-placebo-27618/ https://pmc.ncbi.nlm.nih.gov/articles/PMC11559515/  https://www.explorationpub.com/Journals/em/Article/1001282 https://pmc.ncbi.nlm.nih.gov/articles/PMC5799128/  https://www.physio-pedia.com/The_Protectometer  https://pubmed.ncbi.nlm.nih.gov/15827919/  00:00- 00:17 Intro 00:18- 01:21 Introduction to Pain Science 01:22- 03:44 Understanding Pain: Types and Descriptions 03:45- 04:10 The Brain's Role in Pain Perception 04:11- 06:27 Case Study: Dr. Lorimer Moseley's Snake Bite 06:28- 09:48 How Our Bodies Sense Pain 09:49- 10:24 Safely 10:25- 12:56 How Our Bodies Sense Pain 12:57- 16:55 Acute vs. Chronic Pain 16:56- 22:24 Research Insights and Tools for Managing Pain 22:25- 22:59 Neap 23:00- 26:24 Conclusion and Empowerment Mentioned in this episode: Neap Live Safely Sidekick

Are you choosing a word of the year for 2026? In this episode, Dr. Kelsy Vick, a board-certified orthopedic physical therapist and pelvic floor PT, breaks down her full process for creating a meaningful word of the year, building intentional goals, and stepping into a new season with clarity and purpose. Kelsy shares personal stories from her healing journey, how her 2025 word guided her through challenges, and why taking time away from noise, distraction, and doomscrolling allows deeper alignment. She walks through her previous words of the year, what she’s considering for 2026, and how she chooses goals that actually stick. Whether you're craving a reset, a rebrand, or a grounded approach to the New Year, this episode gives you practical tools and gentle guidance to create a word that reflects the next version of you — one rooted in intention, presence, community, and trusting something bigger than yourself. In this episode: How to choose your 2026 word of the yearHow to reflect on your past and future themesThe role of quiet, prayer, and intuition in choosing your wordKelsy’s 2025 word and how it shaped her healingEarly ideas for her 2026 wordPersonal + professional goal setting for the new yearBuilding community, presence, and deeper connection Perfect for anyone who loves a fresh start — New Year’s goals, Monday resets, or season-based rebrands — and wants a grounded, feminine, growth-oriented approach to self-development. loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Intro 00:18- 00:29 Introduction and Host Background 00:30- 03:18 The Concept of Word of the Year 03:19- 06:07 Reflecting on 2025's Word: Healing 06:08- 06:43 AD BREAK 06:43- 10:40 Creating Your Word of the Year 10:41- 15:15 Personal and Professional Goals for 2026 15:16- 15:44 Conclusion and Final Thoughts Mentioned in this episode: Live Safely Sidekick

Gratitude isn’t just a “feel-good” emotion—it’s a scientifically backed practice that can rewire your brain, balance your hormones, improve your sleep, and even strengthen your heart. In this episode, we explore the various ways to practice gratitude and how to make it a meaningful part of your daily life. You’ll learn about three core types of gratitude: Gratitude Awareness: Simple ways to journal or meditate on what you’re thankful for—because “I’m grateful for…” is more powerful than it sounds.Gratitude Experience: How to feel gratitude on a deeper level by putting yourself in the shoes of others—like the inspiring story of Dick and Rick Hoyt, the father-son Ironman duo whose bond shows what gratitude in motion truly looks like.Gratitude Giving: Why expressing your appreciation out loud or writing a gratitude letter can shift your mindset, boost your mood, and strengthen your relationships. We also dive into the science of gratitude—including how it changes your brain chemistry and physiology: Increased dopamine and serotonin for motivation, happiness, and emotional balanceOxytocin release for deeper social connectionReduced cortisol (up to 23%) and inflammation, improving both your nervous system and heart healthEnhanced sleep quality, HRV, and even longevity You’ll hear about landmark studies (like Emmons & McCullough, 2003) and new 2024 research showing gratitude’s effects on cortisol, cardiovascular function, and even lifespan—especially for women. Whether you’re journaling, meditating, or sharing your appreciation with others, this episode will help you understand why gratitude works, how to practice it effectively, and what happens to your brain and body when you do. Tune in to learn how something as simple as saying “thank you” can reshape your health, your mindset, and your relationships. Cortisol Series: https://player.captivate.fm/collection/fd771da6-0546-438e-aaee-24d1a9ad0fc2  Gratitude episode from 2024: https://www.youtube.com/watch?v=YWOPSRsSVjE  Gratitude research article:  https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Introduction 00:17- 00:59 Introduction to Gratitude and Brain Rewiring 01:00- 04:10 Types of Gratitude Practices 04:11- 04:59 The Science Behind Gratitude 05:00- 07:27 Gratitude's Impact on Inflammation and Stress 07:28- 08:26 Cardiovascular and Sleep Benefits of Gratitude 08:27- 09:08 Gender Differences in Gratitude 09:09- 10:15 Landmark Studies on Gratitude 10:16- 10:51 AD BREAK 10:51- 13:04 Gratitude's Long-Term Effects 13:05- 13:50 Best Gratitude Practices 13:51- 14:47 Conclusion and Thanksgiving Wishes Mentioned in this episode: Live Safely Sidekick

Lucky Girl Syndrome is everywhere on TikTok, but what does neuroscience actually say about manifestation and positive thinking? In this full episode, we break down the real brain science behind affirmations, the reticular activating system, and optimism bias. Discover how neurotransmitters like dopamine and serotonin respond to positive affirmations, why your brain filters information to confirm your beliefs, and what research from Falk, Sharot, and Seligman reveals about self-fulfilling prophecies. We explore where the trend goes wrong with toxic positivity and causal illusion. Learn how to leverage neuroplasticity and learned optimism in a balanced way that actually works. This episode separates the real neuroscience from the viral hype and gives you evidence-based strategies for building resilience, motivation, and opportunity recognition. Featuring deep dives into brain imaging studies, placebo effects, and the evolutionary basis of the optimism bias. Topics Covered: Self affirmation brain science fMRI studiesReticular activating system RAS attention filterConfirmation bias neuroscience researchNeuroplasticity positive thinking brain rewiringOptimism bias hardwired brain evolutionLearned optimism vs learned helplessness SeligmanToxic positivity mental health researchPlacebo effects expectancy brain mechanismsCausal illusion attribution errorEvidence based mindset training strategies loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Introduction 00:18- 01:07 Introduction to Lucky Girl Syndrome 01:08- 01:37 Defining Lucky Girl Syndrome 01:38- 04:54 The Science Behind Self-Affirmation 04:55- 06:59 The Role of the Reticular Activating System 07:00- 09:22 Confirmation Bias and Optimism Bias 09:23- 10:55 Neuroplasticity and Positive Thinking 10:56- 11:31 Safely 11:32- 13:47 Placebo Effect and Lucky Girl Syndrome 13:48- 15:33 Learned Helplessness vs. Learned Optimism 15:34- 18:42 Balancing Optimism with Action 18:43- 20:27 Maximizing the Benefits of Lucky Girl Syndrome 20:28- 24:05 Conclusion and Final Thoughts Mentioned in this episode: Live Safely Sidekick

The 2025 Wellness Girl’s Gift Guide is here, and Dr. Kelsy Vick, board-certified orthopedic and pelvic floor physical therapist, is sharing her favorite wellness-inspired gifts for the year. From thoughtful stocking stuffers to high-quality exercise gear and mindful luxuries, this episode covers it all. Dr. Kelsy dives into her go-to brands like Neap Protein, Safely Sidekick, and luxury toothpaste — perfect for elevating everyday routines. She also highlights fitness favorites such as the Stakt Mat and Lululemon Align sets, both comfortable and pelvic-floor-approved. For skincare lovers, she explores the Higher Dose Microcurrent Body Sculptor Ritual Set, a red light and microcurrent device designed to support healthy skin from head to toe. Listeners will also discover mindful and intentional gift ideas, including leather-bound notebooks from Louisa Carmen, memberships to favorite fitness studios, and unique personalized gifts that show genuine thought. Whether you’re shopping for a friend, sister, or yourself, this episode is packed with research-backed, female-founded, and wellness-forward ideas that make giving feel just as good as receiving. loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! NEAP Protein: www.neapfoods.com  Safely Sidekick: https://livesafely.co/collections/shop?sca_ref=9777170.frkGJ3QbENCk (or use code DRKELSY) Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV https://shop.lululemon.com/p/womens-leggings/Align-Pant-Full-Length-28/_/prod8780551?color=3390 https://aramecare.com/ https://louisecarmen.com/en/products/magnum-heritage-leather https://shopolirose.co/collections/all https://higherdose.com/products/body-sculptor?variant=45198226981035 00:00- 00:17 Intro 00:18- 02:08 Introduction to the 2025 Wellness Girls Gift Guide 02:09- 07:44 Stocking Stuffers: Small Gifts with Big Impact 07:45- 08:20 Safely 08:21- 10:12 Exercise Essentials: Gifts for Fitness Enthusiasts 10:13- 11:26 Luxury Self-Care: High-End Wellness Devices 11:27- 12:11 Mindfulness and Journaling: Thoughtful Gifts for Mental Well-being 12:12- 13:54 Memberships and Experiences: The Gift of Community and Adventure 13:55- 14:30 Neap 14:31- 19:27 Personal Wishlist: Unique and Memorable Gift Ideas 19:28- 19:58 Conclusion: Wrapping Up the Gift Guide Mentioned in this episode: Live Safely Sidekick Neap

In this episode, Dr. Kelsy Vick, board-certified orthopedic and pelvic floor physical therapist, explores how our culture of “healing” might be making us more self-focused than connected. Inspired by Gloria Alamrew’s essay “Healing Is Making Us Mean,” Kelsy examines the balance between personal growth and community care. In this episode: How “therapy language” and boundary-setting can strain friendshipsWhat research says about self-care, loneliness, and prosocial behaviorThe role of privilege in who gets to “heal” and focus on wellnessWhy meaningful connection requires inconvenience, conflict, and careHow to practice self-work that strengthens, not isolates, relationships A thoughtful conversation on the fine line between self-care and self-centeredness—and how true healing helps us show up better for others. Resources: https://substack.com/home/post/p-176689615  https://pubmed.ncbi.nlm.nih.gov/39688189/  https://journals.sagepub.com/doi/10.1177/17499755231157440?utm_source=chatgpt.com  https://pmc.ncbi.nlm.nih.gov/articles/PMC5429736/?utm_source=chatgpt.com  https://pmc.ncbi.nlm.nih.gov/articles/PMC8488814/?utm_source=chatgpt.com  https://pmc.ncbi.nlm.nih.gov/articles/PMC4026714/?utm_source=chatgpt.com  https://elke-u-weber.com/media/198_2021_journalofappliedsocpsych_schneider?utm_source=chatgpt.com  NEAP Protein: www.neapfoods.com  Safely Sidekick: https://livesafely.co/collections/shop?sca_ref=9777170.frkGJ3QbENCk (or use code DRKELSY) Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Intro 00:18- 01:28 Introduction: The Shift in Healing Culture 01:29- 02:40 Personal Journey and Reflections 02:41- 04:31 The Dichotomy of Self-Care and Relationships 04:32- 06:33 The Privilege of Self-Care 06:34- 07:49 Exploring the Research on Self-Care and Relationships (Part 1) 07:49- 08:24 Safely 08:24- 13:26 Exploring the Research on Self-Care and Relationships (Part 2) 13:27- 18:00 Practical Insights and Boundaries in Friendships 18:01- 19:25 Conclusion: Embracing Messy Friendships Mentioned in this episode: Live Safely Sidekick

The #1 Predictor of Health and Happiness (Hint: It’s Not Exercise or Diet!) What if the secret to lifelong health wasn’t about your workout routine or what’s on your plate but about who’s sitting across the table from you? In this episode, we dive into the groundbreaking Harvard Study of Adult Development (the world’s longest-running study on happiness) and the incredible science showing that relationships are the most powerful predictor of long-term health. You’ll learn: How strong friendships protect against heart disease, diabetes, and even dementiaWhy women’s health benefits especially from quality connectionsThe “tend and befriend” stress response that lowers cortisol and boosts resilienceHow social fitness compares to physical fitness (spoiler: it’s surprisingly close!)Practical tips for building deeper, more joyful connections Whether you’re catching up with a bestie, joining a new group, or just craving more connection, this episode is your reminder that friendship isn’t optional—it’s essential. NEAP Protein: www.neapfoods.com  Safely Sidekick 10% off: http://livesafely.co/shop/drkelsy (or use code DRKELSY for 10% off) Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! The #1 predictor of a happy & healthy life: https://wellness-big-sis-the-pod.captivate.fm/episode/29-the-1-predictor-of-a-happy-healthy-life-plus-creating-cozy-fall-vibes-dating-your-friends/ https://www.nytimes.com/2025/09/04/opinion/riffing-banter-friendship-connection.html  loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Intro 00:18- 00:22 Introduction to November's Theme: Friendships and Gratitude 00:23- 00:37 The Number One Predictor of a Happy and Healthy Life 00:38- 02:25 Importance of Relationships in Wellness 02:26- 05:21 Research Studies on Relationships and Health 05:22- 07:47 Gender Differences in Relationship Benefits 07:48- 13:38 Social Fitness vs. Physical Fitness 13:39- 14:14 Neap Protein  14:15- 20:00 The Power of Riffing Over Small Talk 20:01- 25:26 Friendsgiving Hosting Tips and Tricks 25:27- 27:08 Conclusion and Final Thoughts Mentioned in this episode: Neap

This week, we’re diving into some science that might just blow your mind — starting with the fact that sperm aren’t just built for fertilization. In reality, only a small fraction of sperm are meant to fertilize an egg. The rest? They work together to create the perfect environment for fertilization to even happen. From neutralizing vaginal acidity to distracting the immune system’s “guards,” sperm are strategic little players. We’ll also break down: Male fertility & pregnancy outcomes: How paternal health can impact preeclampsia risk and why sperm function is more complex than you think.Female physiology & training: Why your early strength gains have nothing to do with bigger muscles, and how your cycle affects motivation, energy, and endurance.Creatine & the luteal phase: Why creatine loading can help with energy, mood, and bloating during the second half of your menstrual cycle.Pain science myths: Pain isn’t just a signal from injured tissue—it’s your brain’s interpretation of threat.Body fat and menstrual cycles: The minimum body fat needed to start and maintain your period, and why this matters for athletes.Breastfeeding 101: Why milk production is hormonally driven at first, and why regulating it early on isn’t always in your control.Fat loss facts: Why you can’t spot-treat fat loss and what actually works for body composition changes.Muscle fibers in women: Why women’s muscles resist fatigue longer and why HIIT and SIT might give us more bang for our buck than endless Zone 2. Whether you’re here for the science, the menstrual cycle tips, or just a better understanding of your body (and his), this episode is packed with evidence-based gems. Dr. Katie Hirsch episode:  https://wellness-big-sis-the-pod.captivate.fm/episode/49-female-specific-fueling-training-performance-with-dr-katie-hirsch-fasting-creatine-the-menstrual-cycle-more/  Board-Certified Lactation Consultant Episode: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-breastfeeding-secrets-and-qa-with-board-certified-lactation-consultant-sunayana-weber-of-its-more-than-milk/ https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-0565/  Male Fertility Episode: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-top-moments-sex-creatine-male-fertility-more/  Female muscle physiology episodes:  https://wellness-big-sis-the-pod.captivate.fm/episode/73-the-controversial-hiit-sit-conversation-why-both-are-essential-parts-of-our-exercise-routines-as-women/  https://wellness-big-sis-the-pod.captivate.fm/episode/75-/  loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! NEAP Protein: www.neapfoods.com  Safely Sidekick: http://livesafely.co/shop/drkelsy (or use code DRKELSY for 10% off) Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! 00:00- 00:17 Intro 00:18- 01:03 Welcome to the Halloween Special 01:04- 02:14 Surprising Facts About Sperm 02:15- 04:07 Creatine Loading for Women 04:08- 05:24 Understanding Pain Perception 05:25- 06:15 Menstrual Cycle and Motivation 06:16- 06:51 [Safely] 06:52- 07:30 Body Fat and Menstrual Health 07:31- 08:06 Breastfeeding Insights 08:07- 08:39 The Truth About Spot Fat Reduction 08:40- 09:33 Male Fertility and Preeclampsia 09:34- 10:04 Initial Strength Gains Explained 10:05- 11:03 Female Skeletal Muscle Facts 11:04- 11:30 Halloween Wrap-Up Mentioned in this episode: Live Safely Sidekick

What makes some goals easy to stay consistent with—while others feel like a constant uphill battle? In this episode, I reflect on why movement has been one of the most consistent parts of my life, and how understanding the neuroscience behind goal setting and emotional significance can change how we approach our habits. I share a personal story about my grandmother’s stroke and how it shaped the way I view movement as a sacred gift. From there, we explore how the brain’s alarm system, specifically in the anterior cingulate cortex, evaluates the emotional and motivational weight of our goals—and how that determines the strength of our discipline and follow-through. We break down why some goals pull us forward effortlessly, while others require more external motivation or structure, and how to intentionally increase the emotional significance of your goals to improve consistency. We also connect this to last week’s conversation on motivation versus discipline, discussing: How emotional significance impacts goal pursuitWhy movement became my anchor habitThe brain’s alarm system and how it influences disciplineHigh stakes vs. low stakes goals and how to use them to your advantageHow to apply this framework to build new habits or reinforce old ones If you’ve ever wondered why some habits stick and others don’t, this episode offers both science-based insight and personal reflection to help you reset, refocus, and reframe how you approach your goals. loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! NEAP Protein: www.neapfoods.com  Safely Sidekick: http://livesafely.co/shop/drkelsy (or use code DRKELSY for 10% off) Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! 00:00- 00:17 Intro 00:18- 01:12 Introduction and Recap 01:13- 02:13 The Importance of Consistency 02:14- 04:01 Emotional Connection to Goals 04:02- 06:46 Personal Story: Movement as a Gift 06:47- 10:06 Neuroscience of Goal Setting 10:07- 12:37 Applying Neuroscience to Personal Goals (Part 1) 12:38- 13:13 Neap 13:14- 18:09 Applying Neuroscience to Personal Goals (Part 2) 18:10- 19:55 Conclusion and Reflections Mentioned in this episode: Neap

Ever wondered why some days you’re overflowing with motivation, and others it feels like every task takes extra effort? In this episode, we’re breaking down the science behind motivation vs. discipline — and how your hormones play a major role in both. Learn how dopamine fuels your drive, how estrogen amplifies motivation and focus, and why your prefrontal cortex steps in when motivation dips. We’ll explore what’s really happening in your brain throughout each phase of your menstrual cycle, and how to work with your biology — not against it — to stay consistent, productive, and balanced. Whether you’re building habits, trying to stay consistent with workouts, or just want to understand your energy and focus on a deeper level, this episode gives you the neuroscience-backed tools to harness both motivation and discipline — no matter what phase you’re in. Topics Covered: The neuroscience of motivation (dopamine 101)The brain circuits behind disciplineHow estrogen influences motivation & focusMotivation and discipline across your menstrual cycleHow to structure your goals and habits based on your hormones loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Safely Sidekick: http://livesafely.co/shop/drkelsy (or use code DRKELSY) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 01:47 Introduction and Gratitude 01:48- 03:53 Understanding Motivation and Discipline 03:54- 05:33 The Science of Motivation: Dopamine 05:34- 08:38 Hormonal Influence on Motivation 08:39- 09:14 Safely 09:15- 13:20 The Role of Discipline in Achieving Goals 13:21- 18:53 Practical Tips for Balancing Motivation and Discipline 18:54- 19:26 Conclusion and Final Thoughts Mentioned in this episode: Live Safely Sidekick

This week’s episode is a little ironic — after spending the past month breaking down the science of women’s exercise, from HIIT and SIT to strength training, jump training, warm-ups, and recovery, I’m leaning into something that feels like the opposite: soft girl wellness. But here’s the truth — they’re more connected than you might think. Wellness isn’t black and white, and it’s not about obsessing over biohacking, metrics, or doing things “perfectly.” It’s about finding balance between structure and softness. I’m sharing my own soft girl wellness era — how I’m still hitting the foundational exercise pillars as a physical therapist, but in a more intuitive, less regimented way. Think: Movement that feels good (HIIT, SIT, jump training, strength training, but with flexibility).Recovery & sleep without obsessing over scores or trackers.Nutrition that fuels without strict counting.Relationships & community as a vital part of health.And even the vibes of fall wellness — cozy workouts, lattes, candles, slower mornings, and social fitness. If you’ve ever felt caught in toxic wellness patterns or pressured by “do it all” routines, this episode will encourage you to embrace a softer, more sustainable approach. ✨ Let’s redefine what real wellness looks like — one that makes room for joy, friendship, and peace of mind alongside fitness and health. Exercise Handbag Series Neap: https://neapfoods.com/collections/all-products loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Intro 00:18- 00:39 Introduction to the Soft Girl Wellness Era 00:40- 01:52 Personal Wellness Journey and Trends 01:53- 04:17 Exercise Handbag Series Recap 04:18- 06:05 Transition to Soft Girl Wellness 06:06- 09:26 Defining Soft Girl Wellness 09:27- 10:01 Neap 10:02- 16:55 Movement in the Soft Girl Wellness Era 16:56- 21:31 Nutrition and Relationships 21:32- 25:29 Fall Wellness Tips and Conclusion Mentioned in this episode: Neap

The Bookends: Why Warm-Ups, Cool Downs, and Recovery Are Essential Workouts are only part of the story—what you do before and after matters just as much. In this episode, Dr. Kelsy Vick, board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down the often-overlooked exercise handbag essentials: warm-ups, cool downs, and recovery. We’ll cover: Why warm-ups reduce injury and prime your body for the specific workout aheadHow cool downs (and breathwork!) shift your nervous system into recovery modeThe role of cortisol in exercise—and how to manage itWhy recovery is where progress really happensSimple strategies for adding effective bookends to your routine If you’ve been skipping warm-ups or rushing out of the gym without cooling down, this episode shows why those “extras” are actually essentials in your exercise handbag. Listen on Spotify, Apple Podcasts, and YouTube for science-backed tips you can apply right away. loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! 00:00- 00:50 Intro 00:51- 01:18 Introduction to the Final Essential 01:19- 02:50 Recap of Previous Episodes 02:51- 03:49 Importance of Warmup 03:50- 05:37 Specific Warmup Techniques 05:38- 06:23 Transition to Cool Down 06:24- 07:09 Breath Work for Recovery 07:10- 07:37 Thorne 07:38- 09:48 Understanding Cortisol 09:49- 10:48 Final Thoughts on Recovery 10:49- 11:44 Conclusion and Series Wrap-Up

Strength Training: The Non-Negotiable Essential for Women Strength training isn’t just about building muscle—it’s the foundation of long-term health, energy, and resilience. In this episode, Dr. Kelsy Vick, board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down why resistance training is the true essential in every woman’s exercise handbag. We’ll cover:How strength training changes your body (neural adaptations + muscle hypertrophy)The benefits for bone density, metabolism, mental health, and longevityWhy strength training matters at every stage of life—from puberty to post-menopauseWhat happens if we don’t strength train (osteoporosis, sarcopenia, metabolic decline)The best framework: 3–4 days/week, heavy enough to reach fatigueThe truth about Barre, Pilates, and sculpt classes—what counts and what doesn’tThe importance of progressive overload, variation, and training with specificity If you’ve ever wondered whether strength training is optional, this episode makes it clear: it’s not just one of the tools—it’s the core essential for women’s health, strength, and confidence. Tune in on Spotify, Apple Podcasts, or YouTube to learn how to make strength training work for your body and your lifestyle. loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! 00:50- 02:04 The Exercise Handbag and Strength Training 02:05- 05:10 The Longevity Fund 05:11- 06:12 What is Strength Training 06:13- 08:23 How does Strength Training Build Muscle 08:24- 12:03 The Benefits of Strength Training 12:04- 16:44 The Pillars of Strength Training 16:45- 18:12 The importance of variety and muscular failure 18:13- 19:17 Next week sneak peek

Zone 2 Training: Do Women Really Need It? Zone 2 training—steady-state cardio at 60–70% of your max heart rate—has been hailed as essential for endurance, fat burning, and longevity. But does the research actually apply to women? In this episode, Dr. Kelsy Vick, board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down the science of Zone 2 training and its role in women’s health, metabolism, and recovery. We’ll cover: What Zone 2 training really is (and how to calculate it)The cardiovascular and metabolic benefits for womenHidden downsides: time inefficiency, cortisol stress, and limited bone/muscle benefitsWhy women already have a natural advantage in fat oxidation and mitochondrial functionHIIT, SIT, and polarized training vs Zone 2—what’s more effective?How to fit Zone 2 into your routine without guilt If you’ve ever wondered whether you need 45–90 minutes of Zone 2 cardio five times a week, or if HIIT and strength training might be more efficient, this episode clears the air. Tune in to learn how Zone 2 fits into your exercise handbag—and why it might be more of an accessory than an essential for women’s fitness. loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! 00:00- 00:50 Intro 00:50- 02:12 Introduction to Exercise Handbag Series 02:13- 05:09 Understanding Zone Two Training 05:10- 08:49 Zone Two Training: Male vs. Female Physiology 08:50- 10:16 Polarized Training Model for Women 10:17- 10:43 Thorne 10:44- 12:19 Incorporating Zone Two and Polarized Training (part 2) 12:20- 12:46 Conclusion and Final Thoughts

Jump training isn’t just for athletes — it’s a crucial exercise for women of all ages to build bone mineral density, prevent falls, and protect against injury. In this episode, we dive into why jump training should be an essential part of your exercise handbag, especially for women. We cover: Why women are at higher risk for bone loss and osteoporosisHow jump training improves bone mineral density (BMD) in adolescents, premenopausal, and postmenopausal womenHow oral contraceptives can affect peak bone mass and how jump training helpsDifferent types of jump training for all fitness levels: squat jumps, split jumps, box jumps, lateral hops, and moreHow to safely progress your jump training program for strength, tendon health, and fall prevention Whether you’re a runner, Pilates lover, yoga sculpt fan, or home workout queen, jump training can be adapted to fit your style — and it’s one of the most effective ways to protect your bones, joints, and overall musculoskeletal health. Perfect for: women’s fitness, jump training for women, bone health, osteoporosis prevention, plyometrics, exercise for longevity, and women’s strength training. Tune in to learn how to safely add jump training to your weekly routine and take your exercise handbag to the next level! Research mentioned: Jump Training in premenopausal women: https://www.medsciencegroup.us/articles/ASMP-7-114.php  The benefits of jump-training in girls taking oral contraceptives: https://www.tandfonline.com/doi/abs/10.1080/02640414.2015.1048520  The benefits of jump training for pre-menopausal women:  https://link.springer.com/article/10.1007/s40279-014-0220-8  The benefits of jump training for college women: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00666.2005  On adolescent girls: https://www.researchgate.net/profile/Kara-Witzke/publication/271519902_Effects_of_plyometric_jump_training_on_bone_mass_in_adolescent_girl/links/59dc2935aca2728e20183ddb/Effects-of-plyometric-jump-training-on-bone-mass-in-adolescent-girl.pdf  loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:50 Intro 00:51- 01:31 Introduction to Exercise Handbag Essentials 01:32- 02:24 Understanding Jump Training 02:25- 05:45 Physiology and Bone Health 05:46- 09:08 Implementing Jump Training Safely 09:09- 09:32 Ad Break 09:33- 10:32 Benefits of Jump Training 10:33- 15:12 Practical Tips for Jump Training 15:13- 17:18 Conclusion and Next Steps

What if your workout routine was like a handbag? We all have different styles — from totes to clutches to backpacks — but the essentials inside are usually the same. The same goes for exercise. No matter if you love yoga, running, Pilates, or strength training, there are a few non-negotiable “essentials” every woman should have in her exercise handbag for muscle health, fat loss, longevity, and overall fitness. In this episode, I’m breaking down the first must-have: HIIT (High Intensity Interval Training) and SIT (Sprint Interval Training). We’ll cover: What HIIT and SIT really are (and how they differ)Why sprint training is especially important for women’s muscle health and bone densityWhat about cortisol and high-intensity workouts? We chat about that, too! How HIIT & SIT boost metabolism, VO₂ max, and brain healthPractical ways to add HIIT or sprint training into your week — at the gym, outside, or at home Whether you’re training for longevity, looking to build lean muscle, or just want to protect your health as you age, this episode will help you understand why short bursts of intensity are a non-negotiable in your exercise handbag. Perfect for: women’s fitness, exercise for longevity, HIIT workouts, sprint training, metabolic health, and women who want smarter workouts (not just longer ones). Tune in, take notes, and get ready to upgrade your fitness handbag with the tools that actually move the needle for women’s health. Dr. Stacy’s Article: https://www.drstacysims.com/newsletters/articles/posts/why-hiit-is-essential-for-women-body-and-brain-benefits The benefits of HIIT for the brain research: https://www.cell.com/trends/neurosciences/fulltext/S0166-2236(24)00062-6?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0166223624000626%3Fshowall%3Dtrue Cortisol as the misunderstood mean girl series: https://player.captivate.fm/collection/fd771da6-0546-438e-aaee-24d1a9ad0fc2  loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:50 Intro 00:51- 01:05 Introduction to the Exercise Handbag Concept 01:06- 02:50 Understanding Different Exercise Styles 02:51- 04:11 The Essentials of Every Exercise Handbag 04:12- 09:11 High Intensity Interval Training (HIIT) and Sprint Interval Training (SIT) 09:12- 09:40 Thorne 09:41- 16:30 Scientific Benefits of HIIT and SIT for Women 16:31- 20:44 Incorporating HIIT and SIT into Your Routine 20:45- 21:23 Conclusion and Next Episode Teaser

Have you heard of the book Atomic Habits? I rebelled against that book for so long, but after reading it earlier this year, I now completely get the hype! We chat through the basics of the book Atomic Habits and apply it to our health and wellness as women! With the end of the summer and the start of a new school year, a lot of us are trying to find what we want our new routines to be. Once we find those routines, how will we make sure to stick with them and make them habits! We chat about the steps from Atomic Habits today and things that really stood out to me with the book! We also chat about habits I’m trying to form and how I apply the Atomic Habits framework to my own life!  loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! 00:00- 00:17 Intro 00:18- 00:49 Atomic Habits & Women’s Health 00:50- 02:13 Personal Stories and Real-Life Examples 02:14- 03:08 Introduction to Atomic Habits 03:09- 07:29 Steps to Forming a Habit 07:30- 09:48 Steps to Breaking a Habit 09:49- 12:30 Additional Tips and Conclusion 12:31- 13:22 Thorne

Dopamine System Deep Science-Dive Podcast episode 6 The 20-Something's Guide to Your Dopamine System Wellness girl chat with us this week as we talk all things dopamine, motivation, and reward through the eyes of The Summer I Turned Pretty! Is your dopamine system more Team Conrad or Team Jeremiah? If you want to dive into neuroscience more in a fun way, check out this episode! (Especially if you’re obsessed with The Summer I Turned Pretty like I am!) This was definitely a fun episode to record and helps to continue our summer of wellness-y fun! loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV 00:00- 00:17 Intro 00:18- 02:03 Your dopamine system and The Summer I Turned Pretty 02:04- 06:01 The Dopamine System Explained 05:15- 05:50 Stakt Mat 06:02- 10:42 Conrad's Dopamine Journey 10:43- 12:06 Jeremiah's Dopamine Pursuit 12:07- 16:21 Practical Tips for Hacking Your Dopamine System 16:22- 18:10 Is your dopamine system Team Conrad or Team Jeremiah? Mentioned in this episode: Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

I didn't work out for 3 weeks. Let's wellness girl chat about why, what I learned, what I didn't like about it, and some of the shocking revelations I had (my heart actually got healthier?!). We also chat exciting updates and new ways to join the community! loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary The menstrual cycle episodes insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Intro 00:18- 01:44 Introduction and Overview 01:45- 03:05 Background and Podcast Journey 03:06- 04:55 Investment Property Adventure 04:56- 07:44 Switch to Substack and New Content 07:45- 08:36 Thorne 08:37- 11:22 Impact of Not Exercising 11:23- 15:02 Cardiovascular Insights 15:03- 17:31 Physical and Nutritional Changes 17:32- 18:16 Conclusion and Takeaways Mentioned in this episode: Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652

Wellness girl chat with us as we talk about the hard truths about your health & wellness that I’d tell you if I wasn’t afraid of hurting your feelings… even though I kind of am! We chat discomfort, discipline, red light, saunas, cold plunges, and what I’ve seen as a practitioner in the health & wellness space. We chat about things I wish I could tell my patients (as a Board-Certified Dr. of PT) that would help their rehab journeys! Listen in! Links::  The #1 predictor of creating a happy & healthy life: Dr. Dixie Stanforth Episode loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for the free Wellness Girl Chats newsletter! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Intro 00:18- 01:49 Introduction and Episode Overview 01:50- 02:53 The Impact of Early Habits on Later Health 02:54- 06:02 The Importance of Discipline and Discomfort 06:03- 06:38 Stakt mat 06:39- 08:23 Avoiding Extremes in Health Trends 08:24- 09:54 The Basics Over Biohacking 09:55- 12:36 Exercise as Preventative Medicine 12:37- 14:32 Conclusion and Future Plans Mentioned in this episode: Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Wellness girl chat with us as we chat the intersection of luxury & wellness! We cover how luxury brands are easing their way into the health & wellness space and how you can create your own luxury wellness retreat at home! loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00– 00:17 Intro 00:18– 00:39 Introduction to Luxury Wellness 00:40– 01:23 Exploring Luxury Wellness Trends 01:24– 01:34 Creating Your Own Luxury Wellness Retreat 01:35– 03:32 Anthropological Insights on Wellness 03:33– 04:11 Luxury Wellness Retreats: A Closer Look 04:12– 08:09 DIY Luxury Wellness Weekend 08:10– 10:29 Elevating Your Wellness Routine 10:30– 12:39 Luxury Gym Memberships and Equipment 12:40– 13:16 Conclusion and Final Thoughts 13:17- 14:08 Thorne

Wellness girl chat with us this week as we chat about mental health. I get a little vulnerable on my own mental health journey over the last 3 years while also diving deeper into my faith. We also chat tips and tricks that I’ve learned to help with my own anxiety, need for control, and mental health. If you’ve ever struggled with your own mental health or have loved ones who have struggled, then this episode is for you! Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00– 00:17 Intro 00:18– 00:45 Getting Vulnerable about Mental Health 00:46– 02:19 Personal Mental Health Journey 02:20– 03:51 Faith and Mental Health 03:52– 11:28 Struggles and Realizations 11:29– 12:03 Stakt Mat 12:04– 14:30 Seeking Professional Help 14:31– 19:26 Daily Practices for Mental Health 19:27– 23:46 Current Challenges and Reflections 23:47– 25:23 Conclusion and Sharing your own tips & tricks! Mentioned in this episode: Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Wellness girl chat with us as we chat health & wellness trends of the summer! There is a time to pay attention to trends and a time to brush them to the side. In this episode, we chat how to embrace the trends and check them with what we know about our bodies so we can stay ahead of the curve! We chat butter as a longevity compound, "soft girl era", the shift away from biohacking, and more. Listen in with us! The butter article :) :: https://pmc.ncbi.nlm.nih.gov/articles/PMC10649853/ Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00– 00:17 Intro 00:18– 02:05 Introduction to Wellness Trends 02:06– 04:44 The Rise of Dairy for Longevity 04:45– 06:22 Shifting Focus: Basics Over Biohacking 06:23– 08:25 The Controversy of 'Skinnytok' 08:26– 10:52 Embracing Flexibility in Health and Wellness 10:53– 11:33 Conclusion and Final Thoughts 11:34– 12:25 Thorne

This week we wellness girl chat about products that have withstood the test of time...both my recommendations and recommendations from you guys! We also chat "de-influencing", more specifically, what products I wouldn't buy again should I start my health and wellness space and home gym over again. Listen in, and we'd love to know what some of your health and wellness non-negotiables are, too! The best recs come from friends! loving the pod? click the follow button, & we'd love if you could leave a review! Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00– 00:17 Intro 00:18– 00:58 Introduction to Health and Wellness Trends 00:59– 01:24 Host Introduction and Episode Overview 01:25– 02:35 Community Recommendations and Personal Favorites 02:36– 08:17 Top Health and Wellness Products 08:18– 09:48 Listener Favorites and Additional Recommendations 09:49– 12:22 Products to Avoid... De-Influencing you! 12:23– 12:58 Stakt mat

Wellness girl chat with us as we talk about some of the coolest processes within our bodies! These are some of the things that make learning about the body, working with the human body, and better understanding your own body so much more fun! We chat tight hamstrings and hip flexors, your menstrual cycle, and why you might not feel your phone in your back pocket when you sit on it! It truly is so cool how the human body works, so join us as we learn a bit more of the quirky things built into our bodies! loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! Chapters: 00:00– 00:17 Intro 00:18– 01:29 Introduction to Wellness Girl Chat 01:30– 03:16 Understanding Reciprocal Inhibition 03:17– 07:48 Exploring Reflexes and Their Mechanisms 07:49– 10:53 Pressure Sensing and Two-Point Discrimination 10:54– 13:04 The Luteal Phase and Body Protection 13:05– 13:58 Conclusion and Final Thoughts 13:59– 14:50 Thorne

Wellness girl chat with us as we chat about the science behind fasting as women! We pull from the research regarding why women handle fasting differently than men and why fasting may not do what you think it is doing. Listen in to this episode, especially if you want to learn how fasting impacts your body composition, fatigue, energy levels, muscle building, hormonal balance, and much more! Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! 49:: Female-Specific Fueling, Training & Performance:: https://wellness-big-sis-the-pod.captivate.fm/episode/49-female-specific-fueling-training-performance-with-dr-katie-hirsch-fasting-creatine-the-menstrual-cycle-more  50:: break it down for the baddies:: Dr. Katie Hirsch:: https://wellness-big-sis-the-pod.captivate.fm/episode/50-break-it-down-for-the-baddies-female-specific-nutrition-training-performance-with-dr-katie-hirsch/  51:: Mel Sulaver talks nutrition in our 20s and 30s https://wellness-big-sis-the-pod.captivate.fm/episode/51-mel-sulaver-rd-sports-nutritionist-talks-nutrition-in-our-20s-30s-as-women-part-i/  52:: Break it down for the baddies:: Mel Sulaver https://wellness-big-sis-the-pod.captivate.fm/episode/52-break-it-down-for-the-baddies-mel-sulaver-rd-chats-nutrition-in-our-20s-30s/  Cortisol Series:: Part I:: (get to know cortisol) https://wellness-big-sis-the-pod.captivate.fm/episode/31-all-about-cortisol-lets-get-to-know-the-misunderstood-mean-girl-hormone  Part II:: (tips & tricks to balance your cortisol) https://wellness-big-sis-the-pod.captivate.fm/episode/32-tips-tricks-for-how-to-balance-your-cortisol  Part III:: (from chaos to calm) https://wellness-big-sis-the-pod.captivate.fm/episode/33-from-chaos-to-calm-3-ways-to-handle-high-stress-situations  loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Intro   00:18- 01:57 Introduction to Fasting for Women   01:58- 06:34 The Science Behind Fasting and Hormonal Balance   06:35- 09:48 Metabolic Differences Between Men and Women   09:49- 11:08 Fasting and Cortisol Levels   11:09- 12:21 Recent Research and Intuitive Fasting (Part 1)   12:22- 13:13 Thorne Supplements   13:14- 15:42 Recent Research and Intuitive Fasting (Part 2)   15:43- 18:11 Practical Tips for Women Who Fast   18:12- 20:30 Conclusion and Personal Reflections Mentioned in this episode: Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652

Experience 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 emotional well-being. Dr. Felice Insta: https://www.instagram.com/drfelicechan/  Dr. Felice Tiktok: https://www.tiktok.com/discover/dr-felice-chan  Dr. Felice Youtube: https://www.instagram.com/drfelicechan/  Dr. Felice Clinic in LA: https://www.feliceacupuncture.com/  Moonbow_skin website: https://moonbowskin.com/?srsltid=AfmBOopq2ia_QOV9YY6SzxxCX946b3HQNqUcpPfjnDDLskj17RL0oCdu  June Newsletter: https://open.substack.com/pub/drkelsyvickdpt/p/june-2025-magazine?r=4qy6zs&utm_campaign=post&utm_medium=web&showWelcomeOnShare=true loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00- 01:56 Introduction and Special Guest Announcement 01:57- 04:19 Introduction to Traditional Chinese Medicine 04:20- 05:03 Understanding Acupuncture and Its Benefits 05:04- 07:21 Exploring Essence and Vital Substances 07:22- 10:09 Managing Stress and Hormonal Imbalances 10:10- 13:23 Traditional Chinese Medicine for Anxiety 13:24- 14:26 Gut Health and Digestive Tips 14:27- 20:47 Cold Plunge vs. Sauna: TCM Perspective 20:48- 29:46 Skincare and Traditional Chinese Medicine 29:47- 34:12 Daily TCM Practices and Routines 34:13- 36:39 Conclusion and Final Thoughts

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 Newsletter Rep Range Cheat Sheet for Muscular & Cardiovascular Health Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00 - 00:42 Introduction and Episode Overview 00:43 - 01:42 Upcoming Episode Teaser 01:43 - 02:45 Switching Up Your Exercise Routine 02:46 - 04:28 Consistency vs. Variety in Workouts 04:29 - 05:23 Identifying When to Change Your Routine 05:24 - 08:51 Psychological and Physical Factors 08:52 - 09:26 [Stakt Mat] 09:27 - 13:03 Practical Tips for Switching Up Your Routine 13:04 - 15:46 Maintaining Motivation and Discipline 15:47 - 16:23 Conclusion and Next Week's Preview Mentioned in this episode: Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

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 Health Creatine for Mama & Baby with Dr. Stacey Ellery (Mamapalooza Episode) 49:: female-specific fueling, training, and performance with Dr. Katie Hirsch Cortisol Series:: 31:: all about cortisol, the misunderstood "mean girl" hormone 32:: tips & tricks to balance your cortisol 33: from chaos to calm Inflammation series:: 35:: all about inflammation & why its necessary for our bodies 36:: inflammation's role in muscle building, acne, and gut health 38:: how inflammation impacts your menstrual cycle 39:: full body inflammation Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00 – 00:17 Into 00:18 – 00:42 Introduction to Health and Wellness Propaganda 00:43 – 01:31 Recap of MamaPalooza Podcast Festival 01:32 – 03:17 Upcoming Episodes and Special Guests 03:18 – 04:00 Health and Wellness Propaganda: What Not to Fall For 04:01 – 04:37 The Protein Push: Why It's Not the Only Macro 04:38 – 06:49 Intermittent Fasting for Women: The Real Deal 06:50 – 08:37 Aesthetic Goals: Why They Shouldn't Be Demonized 08:38 – 09:28 Thorne 09:29 – 11:14 Manifesting Fertility: The Controversy 11:15 – 13:06 Variety in Workouts: Why It's Essential 13:07 – 15:02 Creatine Marketing: Separating Fact from Fiction 15:03 – 19:06 Greens Powders and Supplements: Buyer Beware 19:07 – 19:51 Cycle Syncing: The Misconceptions 19:52 – 20:34 Inflammation and Cortisol: The Good Side 20:35 – 23:56 Conclusion and Future Plans Mentioned in this episode: Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652

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, Sunayana’s practical breastfeeding tips and the research-backed, eye-opening stats on male fertility. This episode is jam-packed with valuable insights and empowering knowledge. So grab your favorite latte, get comfy, and let's celebrate all the incredible info shared in our Mama Palooza journey. Don't miss out, because science and wellness go hand in hand! 🌿🍼💪 Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00 – 00:17 Podcast Intro Music & Welcome 00:17 – 00:48 Introduction to Mama Palooza Podcast Festival Finale 00:48 – 01:51 Highlighting Expert Interviews and Key Moments 01:51 – 03:06 Interview with Coach Jess and Coach Sadie: Mental Sanity During Pregnancy 03:06 – 05:28 Body Image and Physical Changes During Pregnancy 05:28 – 08:07 Debunking Postpartum Fitness Myths with Coach Sadie 08:07 – 09:47 Postpartum Confidence: Mind, Body, and Spirit 09:47 – 14:45 Sexual Health and Pelvic Floor with Dr. Emily 14:45 – 14:56 Diaphragmatic Breathing Techniques 14:56 – 15:27 Pelvic Floor Soft Tissue Mobilization 15:27 – 15:45 Using a Pelvic Wand for Relaxation (part 1) 15:45 – 16:20 Stakt Mat 16:20 – 16:37 Using a Pelvic Wand for Relaxation (part 2) 16:37 – 18:46 Creatine's Role in Female Reproductive Health 18:46 – 23:29 Creatine and Birth Outcomes 23:29 – 31:02 Creatine Supplementation During Pregnancy (part 1) 31:02 – 31:53 Thorne 31:53 – 32:10 Creatine Supplementation During Pregnancy (part 2) 32:10 – 36:35 Breastfeeding Tips and Myths 36:35 – 40:53 Male Fertility and Health Factors 40:53 – End Conclusion and Future Podcast Plans Mentioned in this episode: Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652 Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

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 takes two to tango! 🕺💃 Links: Find your BMI:: https://www.texasheart.org/heart-health/know-your-numbers/?gad_source=1&gad_campaignid=15247426078&gbraid=0AAAAABMUZiePZ0826JnqtidCwy08HlGPg&gclid=CjwKCAjw24vBBhABEiwANFG7y13Rf1qwHygZPX8NAiaEXXt2n4jDWVLClefogNkmjzLPmCyWANFcwhoCM-wQAvD_BwE  Dr. Stacey's episode:: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-creatine-for-women-mama-and-baby-from-conception-to-postpartum-with-dr-stacey-ellery-phd Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1108774  https://pubmed.ncbi.nlm.nih.gov/35580859/  https://healthymale.org.au/health-article/obesity-overweight-can-impact-male-fertility  https://pmc.ncbi.nlm.nih.gov/articles/PMC3521747/  https://med.stanford.edu/news/all-news/2018/10/older-fathers-associated-with-increased-birth-risks.html  https://www.escardio.org/The-ESC/Press-Office/Press-releases/Fathers-to-be-smoking-could-harm-your-baby  https://pmc.ncbi.nlm.nih.gov/articles/PMC5892832/  https://pmc.ncbi.nlm.nih.gov/articles/PMC6330890/  https://pmc.ncbi.nlm.nih.gov/articles/PMC8963983/  https://journals.physiology.org/doi/full/10.1152/physiolgenomics.00102.2018  loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00 – 00:17 Intro 00:18 – 00:37 Introduction to Men's Role in Pregnancy 00:38 – 01:21 Overview of Women's Health Podcast Festival 01:22 – 02:17 Importance of Male Fertility 02:18 – 02:52 Research on Male Fertility 02:53 – 04:25 Scary Facts and Disclaimer 04:06 – 04:57 Thorne 05:17 – 06:30 Paternal Weight and Fertility 06:31 – 09:39 Impact of Paternal Obesity 09:40 – 12:41 Other Paternal Factors 12:42 – 14:17 Basics of Male Fertility 14:18 – 17:36 Hormonal Impact of Obesity 17:37 – 20:39 Improving Sperm Quality 20:40 – 21:44 Conclusion and Final Thoughts Mentioned in this episode: Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652

Welcome 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 links below for more information! It's More Than Milk Instagram Work with It's More Than Milk LactMED: https://www.ncbi.nlm.nih.gov/books/NBK501922/  e-Lactancia: https://www.e-lactancia.org/  Infant Risk Center: https://infantrisk.com/ Wonderweeks: https://thewonderweeks.com/ (mentioned in part I) Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00- 00:44 Introduction and Guest Welcome 00:45- 02:10 Understanding Milk Production 02:11- 05:10 Nutrient Density of Breast Milk 05:11- 11:09 Alcohol, Medications, and Breastfeeding 11:10- 15:17 Recognizing a Good Latch 15:18- 18:46 Feeding Schedules and Night Feeds 18:47- 19:23 Conclusion and Resources Mentioned in this episode: Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Wellness 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 Milk: https://www.itsmorethanmilk.com/ Follow It's More Than Milk on Instagram: https://www.instagram.com/itsmorethanmilk/  LactMED: https://www.ncbi.nlm.nih.gov/books/NBK501922/  e-Lactancia: https://www.e-lactancia.org/  Infant Risk Center: https://infantrisk.com/  WonderWeeks: https://thewonderweeks.com/  Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00 - 01:33 Introduction and Guest Welcome 01:34 - 01:43 Common Breastfeeding Challenges 01:44 - 06:42 Understanding Milk Supply 06:43 - 08:42 Physical Changes During Pregnancy 08:43 - 15:53 Feeding Options Beyond Breastfeeding 15:54 - 18:33 Choosing the Right Breast Pump 18:34 - 19:51 Formula Feeding Considerations 19:52 - 21:15 Holistic Support for New Parents 21:16 - 21:38 Guiding Breastfeeding Choices 21:39 - 21:47 Common Breastfeeding Challenges 21:48 - 23:32 Fueling for Breastfeeding 23:33 - 24:54 Understanding Milk Supply 24:55 - 26:00 Effective Breastfeeding Techniques 26:01 - 27:29 Lactation Supplements: Do They Work? 27:30 - 31:01 Feeding Logistics and Pumping Tips 31:02 - 34:45 Handling Distracted Babies 34:46 - 39:27 Supporting the Breastfeeding Journey 39:28 - 40:04 Conclusion and Resources Mentioned in this episode: Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652 Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Wellness 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 valuable insights and real talk on women's health. Happy early Mother's Day! 🌸💕 Podcast Episode with Coach Jess and Coach Sadie on exercising during pregnancy and postpartum Coach Jess article on the myth of "Listening to your body" Coach Jess Instagram Coach Sadie Instagram Dr. Janae Instagram Book with Dr. Janae Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00–00:39 Introduction and Event Overview 00:39–01:59 Meet the Hosts and Guests 01:59–03:15 Mother's Day Podcast Festival 03:15–03:45 Debunking Pregnancy and Postpartum Myths 03:45–09:20 Coach Jess's Pet Peeves and Myths 09:20–12:33 Coach Sadie's Insights on Postpartum Fitness 12:33–15:21 Dr. Janae’s Chiropractic Perspective 15:56–20:14 The Six-Week Postpartum Myth 20:14–21:01 Conclusion and Resources Mentioned in this episode: Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652 Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Wellness 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/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00–01:58 Meet Dr. Stacey Ellery (includes intro) 01:59–06:18 Understanding Creatine's Role in the Body 06:19–08:16 Creatine and Female Reproductive Health 08:17–12:19 Creatine's Impact on Pregnancy and Postpartum 12:20–13:24 Creatine Supplementation: Benefits and Safety (Part 1) 13:25–14:15 Thorne Supplementation 14:16–24:23 Creatine Supplementation: Benefits and Safety (Part 2) 24:24–24:59 Understanding Creatine Safety During Pregnancy 25:00–27:05 Creatine's Potential Benefits for Women 27:06–29:34 Challenges in Pregnancy Research 29:35–32:22 Creatine Supplementation During Labor and Delivery 32:23–34:22 Creatine Levels and Pregnancy Trimesters 34:23–38:59 Creatine's Role in Early Pregnancy and Infertility 39:00–39:34 Stakt mat 39:35–43:06 Creatine in Postpartum and Infant Development 43:07–47:15 Personal Experiences with Creatine During Pregnancy 47:16–50:42 Final Thoughts and Resources Mentioned in this episode: Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652

Wellness 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 during the postpartum phase, and how to feel the best and strongest in your body when exercising during pregnancy and postpartum. This episode is wonderful for moms-to-be, new moms, and veteran moms alike! Check it out!  Rebuild Program Website:: https://www.crossfitrenew.com/programs/rebuild  Coach Sadie Instagram:: https://www.instagram.com/coachsadie/  Coach Jess Instagram:: https://www.instagram.com/coachjessicagene/  Websites to find certified pregnancy & postpartum coaches & trainers:: Brianna Battles P&PA:: https://thepregnantandpostpartumathlete.com/professional-network/  Sarah Duvall PCES:: https://www.coreexercisesolutions.com/pces-directory/ ICE Physio:: https://ptonice.com/find-a-clinician/ Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00- 01:58 meet Sadie & Jess 01:59- 05:39 where does a pregnancy and postpartum coach fit into the team  05:40- 13:21 coach jess & coach sadie’s pregnancy & postpartum journeys 13:22- 18:06 exercising during 1st and 2nd trimesters of pregnancy  18:07- 24:52 exercising during the 3rd trimester of pregnancy  24:53- 30:59 how to work through pregnancy body image thoughts  31:00- 39:27 exercising postpartum  39:28- 41:50 how to find a pregnancy & postpartum coach  41:51- 43:25 giving flowers  Mentioned in this episode: Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652 Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Wellness 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/ Book with Dr. Emily:: https://www.eastsidemovement.com/contact-us  Eastside Movement Company Instagram:: https://www.instagram.com/eastsidemovementco/  Genesis Instagram:: https://www.instagram.com/genesisptwellness/  Dr. Ally Instagram:: https://www.instagram.com/prettypelvis.dpt/  Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00- 01:08 meet dr. emily!! 01:09- 05:46 what is healthy and normal when it comes to sex 05:47- 08:26 how a healthy pelvic floor improves our sex lives 08:27- 12:24 kegels are not always the answer! 12:25- 18:56  how to feel more confident and comfortable with sex 18:57- 22:48 sex during pregnancy 22:49- 28:10 women who are trying to conceive (TTC) 28:11- 32:54 what are the important pillars in 1st, 2nd, & 3rd trimesters 32:55- 40:19 what to focus on immediately postpartum 40:55- 45:09 the role of a doula in your pregnancy, labor/delivery, & postpartum journey 45:10- 50:41 how a partner can support during labor & delivery 50:42- 53:18 nothing is TMI! we hope you feel empowered Mentioned in this episode: Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652 Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Introducing Mama Palooza: A Virtual Podcast Festival on Women's Health In 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 your body! link for mamapalooza podcast festival ticket! Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00- 00:28 Introduction to Mama Palooza 00:29- 01:19 The Birth of Mama Palooza: Inspiration and Vision 01:20- 03:15 Focus on Women's Health: Pregnancy and Postpartum 03:16- 04:37 Mama Palooza: A Festival for All Women 04:38- 05:20 Meet the Experts: Speakers and Topics 05:21- 07:11 Addressing Key Questions: Pregnancy, Postpartum, and Beyond Mentioned in this episode: Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652

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 Episode Rep Ranges Episode loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00- 00:33 Introduction to Wellness Big Sis the Pod 00:34- 01:18 Guest Spotlight: Dr. Dixie Stanforth 01:19- 02:20 Understanding Exercise Choices 02:21- 03:23 The Importance of Enjoyment in Exercise 03:24- 05:33 Experimentation and Personalization 05:34- 11:37 The Role of Variety in Workouts 11:38- 13:15 Balancing Enjoyment and Discipline 13:16- 17:32 Building Consistency and Identity 17:33- 21:25 Final Thoughts and Upcoming Episodes

Join 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! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign 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 Cheat Sheet 01:04 - 01:13 Understanding Muscular Fitness 01:14 - 01:27 Training for Muscular Strength 01:28 - 01:54 Building Muscular Endurance 01:55 - 02:08 Enhancing Muscular Power 02:09 - 02:17 Achieving Muscular Hypertrophy 02:18 - 02:54 Cardiovascular Training Systems 02:55 - 03:13 Anaerobic Training: ATP-PC System 03:14 - 03:39 Anaerobic Training: Glycolytic System 03:40 - 04:36 Aerobic Training System 04:37 - 05:16 Practical Applications and Conclusion

Let’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! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00 - 01:55 Introduction to Body Composition 01:56 - 02:52 Understanding Body Composition Metrics 02:53 - 06:40 Muscle Building and Maintenance 06:41 - 08:34 Bone Health and Density 08:35 - 11:51 Fat Mass: Types and Concerns 11:52 - 15:05 Cellular Level Fat Loss and Fat Gain 15:06 - 15:37 Conclusion and Final Thoughts

Join 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.pdf loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon for exclusive content & workouts! 00:00 - 00:24 Introduction to Nasal vs. Oral Breathing 00:25 - 01:12 Snatched Jawline and Breathing 01:13 - 01:48 Health Implications of Mouth Breathing 01:49 - 02:11 Categories of Nasal Breathing Benefits 02:12 - 02:23 Nasal Breathing and Sleep 02:24 - 04:02 Brain Benefits of Nasal Breathing 04:03 - 04:30 Respiratory and Postural Effects 04:31 - 07:13 Posture and Pelvic Floor Health 07:14 - 07:21 Conclusion: Benefits of Nasal Breathing

Wellness 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 our bodies, movement, and motivation! Listen in and let me know what you think!  loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! sign up for our patreon! atomic habits Dr. Dixie's resource 00:00- 04:49 meet dr. dixie stanforth!!  04:50- 13:19 how does exercise help us as women  13:20- 25:16 what exercise is right for my body  25:17- 38:25 shifts in exercise for women as we age 38:26- 45:54 a growth mindset! how to approach new movement patterns 45:55- 56:03 how to be more consistent and motivated with workouts and nutrition  56:04- 01:06:16 how to make population level changes for health & wellness 01:06:17- 01:07:20 outro

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 a review! insta:: @dr.kelsyvickdpt & @elaa_wellness youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 00:40 the effect alcohol has on our heart 00:41- 01:49 what is our resting heart rate 01:50- 02:21 alcohol stimulates our sympathetic nervous system 02:22-03:22 alcohol vasoldilates our blood vessels 03:23- 03:31 alcohol is a diuretic 03:32- 03:40 alcohol impairs deep sleep 03:41- 05:13 the balance between alcohol and health 05:13- 05:21 outro

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 our ability to build muscle :: the differences in fat mass, fat free mass, and the different types of fat mass and fat free mass :: the importance of exercise :: the genetic components that play a role in our body composition :: energy systems and why cardio might not equal fat loss :: his reflections over 40 years in the industry This episode was so fun for me & so insightful, as it really helps to clear through some of the noise within the health & fitness space! Check it out! loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 02:43 meet Phil Stanforth, a fellow of the American College of Sports Medicine 02:44- 08:47 body composition breakdown: fat mass vs. lean mass 08:48- 15:03 male vs. female and older vs. younger female for muscle mass and bone mineral density 15:04- 18:36 the genetic component of body composition 18:37- 23:44 if you don’t use it, you lose it 23:45- 34:34 the energy systems within our bodies, fat loss and calorie burn 34:35- 36:49 muscle and bone mineral density as we age 36:50- 47:13 exercise is medicine & should be fun! 47:14- 53:32 reflections over 40 years in the fitness industry… our bodies are a gift

Wellness 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 pod loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00-00:31 fun facts on the luteal phase 00:32- 00:50 the menstrual cycle program 00:51- 01:43 avoidance behavior shifts 01:44- 02:32 water retention & creatine in our luteal phase 02:33- 03:05 easier recall of traumatic events 03:06- 04:20 our body has seasons, too! 04:21- 04:27 luteal phase not-so-fun-facts!

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 can get ideas, too! Dr. Katie's Episode 49:: female specific nutrition, training, and performance Menstrual Cycle Series:: 19:: menstrual cycle 101 (for the girls!) 20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!) 21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle! 22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!) 38:: how inflammation impacts your menstrual cycle loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 05:50 a menstrual cycle in my life and general guidelines  05:51- 11:09 a period in my life 11:10- 13:47 a follicular phase in my life! 13:48- 14:42 an ovulatory phase in my life! 14:43- 19:45 a luteal phase in my life! 19:46- 22:14 overarching themes of tracking

Menstrual Cycle Program Sign-Up Wellness 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! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 00:48 follicular phase fun facts & the menstrual cycle program 00:49- 01:41 stable blood sugar levels & heart health 01:42- 02:00 glowy skin in your follicular phase 02:01- 03:01 more likely to take risks!

Menstrual Cycle Program Sign Up Wellness 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 through shiny marketing!) 21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle! 22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!) 38:: how inflammation impacts your menstrual cycle loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 02:13 the menstrual cycle program!! 02:14- 05:08 cycle syncing BS with movement 05:09- 06:14 the cycle syncing BS with nutrition 06:15- 07:06 cycle syncing can overcomplicate things 07:07- 08:59 how our menstrual cycle program is different 09:00- 10:41 the benefits of cycle syncing 10:42- 13:40 what can we change about cycle syncing 13:41- 14:15 free menstrual cycle resources!

Menstrual Cycle Program Sign Up Wellness 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 Post Sanza App loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 00:27 fun facts about your period 00:28- 00:48 the menstrual cycle program release 00:49- 01:35 our periods are powerful! 01:36- 03:56 do girls on their periods actually get injured more often? 03:57- 04:42 inflammation and our periods 04:43- 05:43 period syncing? 05:44- 06:02 hotter & smarter about our periods!

Menstrual Cycle Program Sign Up Wellness 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 all that much. This episode was an interesting one to research, write, record, and edit, so join us as we learn a bit more about the history of the menstrual cycle!  loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! Menstrual Cycle Series:: 19:: menstrual cycle 101 (for the girls!) 20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!) 21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle! 22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!) Sanza App Emily B LinkedIN Resources:: Coleman, A. Why are we so uncomfortable? The confusing taboo in Ancient Rome and the Modern Era. The Claremont Colleges Library. Accessed March 12, 2025. https://pressbooks.claremont.edu/clas112pomonavalentine/chapter/why-are-we-so-uncomfortable-the-confusing-taboo-of-menstruation-in-ancient-rome-and-modern-america/#:~:text=Menstruation%20to%20Aristotle%20is%20not,significant%2C%20if%20any%2C%20backlash.  Weissman, A. Period pice: Menstruation’s Hidden History. History Colorado. Accessed March 12, 2025. https://www.historycolorado.org/story/2024/08/16/period-piece-menstruations-hidden-history  Bell, J. What was it like to get your period in Ancient Greece? A Q&A with historian Helen King. Clue. Accessed March 12, 2025. https://helloclue.com/articles/culture/what-was-it-like-to-get-your-period-in-ancient-greece  00:00- 04:00 the menstrual cycle program 04:01- 06:50 aristotle's viewpoints on our periods 06:51- 09:01 hippocrates' viewpoints on our periods 09:02- 11:15 Pliny the Elder's viewpoint on menstrual cycles 11:16- 11:45 overarching themes of ancient viewpoints of our menstrual cycles 11:46- 13:14 feminine hygiene products through the ages 13:15-17:55 marketing of period care products 17:56- 21:51 our periods are our power

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 cycle 101 (for the girls!) 20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!) 21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle! 22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!) Cortisol Series 31:: all about cortisol:: let's get to know the misunderstood "mean girl" hormone 32:: tips & tricks for how to balance your cortisol 33:: from chaos to calm:: 3 ways to handle high stress situations  Inflammation Series 35:: all about inflammation! & why inflammation is necessary for the body to heal 36:: inflammation's role in muscle building, acne, & gut health!! (inflammation series pt. II!) 38:: how inflammation impacts your menstrual cycle:: period cramps, symptoms & hormonal health 39:: 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!)   Spring Cleaning Series:: 4:: spring cleaning:: body detox! part I (lymphatic system, lymphatic massage, & how to detox your body for free!) 5:: spring cleaning:: brain detox! spring cleaning part II (the little-known glymphatic system, sleep hygiene, & sleep checklist) 6:: spring cleaning:: dopamine detox! part III (our dopamine system & how to "spring clean" for our mental health!) loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 05:14 1 year celebration & background of wellness big sis:: the pod! 05:15- 06:37 celebrate your wins & share your dreams!  06:38- 10:04 growth areas over the last year! 10:05- 12:40 favorite episodes and series 12:41- 17:36 the future of wellness big sis:: the pod 17:37- 19:44 THANK YOU TO YOU GUYS!

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’ve implemented some of her recommendations into practice over the previous week. Take a listen! TLDR:: Nutrition in our 20s & 30s as womenThe importance of individualization The menstrual cycle and learning your menstrual cycleHow to build your plateThe truth about body image Unpacking and rebuilding negative thoughts surrounding your body image loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 02:59 breakdown for the wellness baddies with Mel Sulaver 03:00- 04:49 the rule of thirds for building our plates 04:50- 09:56 the individualized nature of nutrition, training, and the menstrual cycle 09:57- 13:07 body image girl chat & vulnerability 13:08- 14:57 the importance of language & “should” statements 14:58- 16:21 ask for what you need! 16:22- 20:16 Mel’s recommendations in practice 20:17- 21:44 thank you!!

Let'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! insta:: @dr.kelsyvickdpt & @elaa_wellness youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 03:14 the 40 day spending freeze challenge 03:15- 04:47 what is allowed during the spending freeze 04:48- 06:13 what I don't allow myself to buy during the spending freeze 06:14- 09:01 tips & tricks for your own spending freeze challenge 09:02- 10:22 create your own spending freeze challenge!

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 dysmorphia and the various body image & fueling challenges that can oftentimes consume us in our 20s. This episode is jam-packed with tangible takeaways!  TLDR::   :: nutrition in our 20s and 30s :: cycle syncing and what that really means to an expert :: supplement & vitamin checklist in our 20s and 30s :: body image chit chat & how we can work to overcome those pathways :: how to speak to our future kiddos and younger girls & boys about nutrition :: how to build our plates :: the natural shifts that should happen in our fueling :: contributors to our overall nutrition & how our body feels throughout life  Resources:: Nutrition by Mel website Mel's instagram loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 07:48 meet mel! & her deeper why 07:49- 14:16 the BS of cycle syncing & the truth behind the menstrual cycle 14:17- 26:55 priority items when it comes to nutrition in our 20s, 30s, & how to build our plates! 26:56- 31:34 fueling for hormonal conditions (PCOS, endometriosis) 31:35- 36:05 core supplement options for women in our 20s and 30s 36:06- 41:13 the importance of awareness and coaching 41:14- 51:43 Mel’s take on body image, body dysmorphia, & ways to unpack & rebuild 51:44- 55:20 there is no such thing as good and bad foods! 55:21- 59:26 take the time to understand your menstrual cycle & fuel your body! 

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! insta:: @dr.kelsyvickdpt & @elaa_wellness youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 01:16 debunking creatine myths for women 1:17- 03:04 creatine does not increase total body water 03:05- 03:50 creatine does not increase fat mass 03:51- 04:15 creatine improves strength, power, & so much more 04:16-04:53 creatine is for women, too! 04:54- 05:51 creatine debunked!

Wellness 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 episode, like fueling before a workout and the importance of creatine. Listen in, but don’t forget to check out episode 49 before you do!  49:: female-specific nutrition, training, & performance with Dr. Katie Hirsch 30th birthday episode Menstrual cycle episodes:: episode 20:: cycle syncing unlocked episode 21:: how to master PMS, happiness, & motivation throughout your cycle  episode 22:: how to be more productive & master your self talk throughout your cycle loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 06:23 a breakdown for the wellness baddies 06:24- 11:14 women need to eat before exercise 11:15- 13:41 think about WHO the target audience is 13:42- 15:04 the everyday athlete! 15:05- 16:58 low energy availability and RED-S spectrum 16:59- 20:30 creatine 20:31- 23:28 tracking your menstrual cycle 23:29- 24:48 sprint fast & lift heavy 24:49- 33:04 how I’ve been implementing her recommendations 

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! insta:: @dr.kelsyvickdpt & @elaa_wellness youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 02:26 am I pushing myself enough in my workouts? 02:27- 05:59 Muscular fatigue & the 10% rule 06:00- 07:14 The importance of our menstrual cycle 07:15- 07:59 Tracking progress is so fun!

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 & women :: why women need to prioritize carbohydrates and proteins :: a "quick" way to know how to fuel your body pre- & post-workout :: a deep dive on creatine, especially in women's health! :: the importance of the menstrual cycle & what it can tell us she mentions a few resources on this episode, so here are the links! Creatine Supplementation in Women's Health: A Lifespan Perspective Common questions & misconceptions about creatine supplementation: what does the scientific evidence really show? Dr. Katie's Research loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 02:42 Meet Dr. Katie Hirsch! 02:43- 06:43 female specific nutrition, training, & performance- the myths of fasting for women 06:44- 08:55 carb-loading for fitness & endurance training 08:56- 12:51 the importance of female-specific health research 12:52- 16:16 estimated ratios for fueling for female athletes pre-workout and post-workout 16:17- 22:21 the difference between men & women when it comes to fueling & fasting 22:22- 29:32 low energy availability & RED-S (reduced energy deficiency in sport) 29:33- 45:10 creatine deep dive for females! (creatine & the menstrual cycle, pregnancy, and brain health) 45:11- 55:08 the importance of the menstrual cycle, painful periods, and new research 55:09- 57:25 what Dr. Katie wishes young women would know & understand! 57:26- 57:59 outro 

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 when it comes to your cardiovascular fitness, so listen in to find some cool ways to track your intensity and measure improvement!  wellness big sis:: the blog cardio blog post loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @elaa_wellness youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 03:05 Am I pushing myself enough when it comes to cardio? 03:06- 03:43 The importance of reaching a certain intensity with out cardio 03:44- 04:37 How much cardio is enough (the talk test) 04:38- 07:48 Moderate vs. vigorous cardio and calculations 07:49- 09:38 How do I know if my cardio is improving? 09:39- 10:38 The importance of the menstrual cycle 10:39- 11:20 The importance of purpose behind our cardio 

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 WebsiteHer Bio Tiktok Hello My AdvoSymptom Journal  00:00 - 02:29 the big takeaway for women’s hormonal health 02:30- 05:31 postpartum depression (ellina’s hormonal health journey) 05:32- 07:53 endometriosis (emily’s hormonal health journey) 07:54- 09:18 the struggle in talking about hormonal health issues 09:19- 13:34 hormonal imbalances signs and symptoms (endometriosis, menopause, PCOS) 13:35- 19:46 postpartum depression: awareness is key! 19:47- 25:30 endometriosis and hormonal health advocacy 25:31- 34:18 behavioral and nutritional strategies for hormonal health 34:19- 41:03 the science behind Her Bio and natural hormonal regulation 41:04- 43:28 Her Bio supplement basics 43:29- 47:57 rapid fire questions and hormonal health resources  loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! #hormonalhealth #supplement #hormones #pmssymptoms #pms #womenshealth #femalehealth #estrogen #progesterone #periodhealth #hormonelevels #endometriosis #PCOS #PPD #postpartumdepression #hormonalbalance

Wellness 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 menstrual cycle!20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!)19:: menstrual cycle 101 (for the girls!)00:00- 01:28 the confusion of the menstrual cycle 01:28-01:52 the follicular phase 01:53-02:22 ovulation 02:23-02:45 the luteal phase 02:46-03:45 menstrual cycle resources loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! #ovariancycle #menstruation #reproductivesystem #menstrualcyclenotes #womenshormonalhealth #physiologyofthemenstrualcycle #periodpositive #menstrualcycle #ovarianphases #ovariancycle #reproductivehealth #womenshealth

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, and so much more! On a separate note, I think it is so important that we, as women, learn about our bodies in the different stages that it goes through. Do you remember learning about your period or menstrual cycle for the first time? Crazy! I think the same thing needs to happen for pregnancy, labor, birth, and menopause... I want us to learn about them, demystify the topics, and really understand them welllll before we experience them. So even if you're still in college, just listen to this episode in the background to pick up on some of the things you should be aware of before you're even in this stage! & If you have friends or family members who are pregnant or eventually want to become pregnant, share this episode with them! hip openers to prepare for labor part I hip openers to prepare for labor part II 00:00- 02:47 why learning about pregnancy is important! 02:48 - 03:51 a PFPT who works with pregnant and postpartum women 03:52 - 09:57 what happens to our our bodies during pregnancy  09:58- 10:32 a pelvic floor PT’s guidebook for pregnancy!  10:33- 14:18 Breathwork & breathwork practice 14:19- 15:24 The importance of a squatty potty! 15:25- 21:13  Hip and pelvic floor mobility 21:14- 22:22 Thoracic mobility  22:23- 23:07 Deep stabilizers and postural work  23:08- 24:17 Cue into your parasympathetic nervous system! 24:18- 27:32 Things to research for your own body! 27:33- 29:24 video resources for pregnancy and thank you! loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! #pregnancy #postpartum #pelvicfloorPT #pregnancytoolbox #posturalmobility #womenshealth #deliveryprep #pregnant 

Wellness 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 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 menstrual cycle!20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!)19:: menstrual cycle 101 (for the girls!) 00:00- 01:33 the confusion of the menstrual cycle 01:34-01:56 the 4 phases of the uterine cycle 01:57-02:34 the menstrual phase; the period phase 02:35-03:02 the proliferative phase 03:03-03:09 ovulation 03:10- 03:58 the secretory phase 03:59-04:41 symptoms of the menstrual cycle 04:42-05:06 menstrual cycle resources  loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! #ovariancycle #menstruation #reproductivesystem #menstrualcyclenotes #womenshormonalhealth #physiologyofthemenstrualcycle 

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. In this episode, we challenge perceptions and flip the narrative to:: our bodies are special and deserve our time, effort, and energythe way we interact with the world, share, and experience God's love revolves heavily around our physical bodiestaking care of our physical bodies shows our sisters, friends, daughters, nieces, granddaughters, etc. how important it is to take care of our bodiesBible verses associated with the gift of our human bodies! Listen in, and let me know what you think! Grab your journals and let's make it reflective, proactive, and interactive. loving the pod? click the follow button, & we'd love if you could leave a review! website:: elaa-wellness.com insta:: @dr.kelsyvickdpt & @elaa_wellness youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 04:45 Intro 04:46- 05:31 reflect over when you’ve experienced and shared joy  05:32- 08:46 guided breathwork form and practice  08:47- 09:39 the power of breathwork  09:57- 11:05 Reflect over the human body and your experience of joy, love, kindness, compassion 11:06- 13:37 let’s change the perspective on our physical bodies!  13:38- 17:34 journal session # 1: how has our physical body impacted us favorably and non favorably?  17:35- 18:39 how can we show and experience God’s love with our physical bodies 18:40- 21:20 reflect on your own views of your body 21:21- 22:50 the longevity fund 22:51- 25:28 taking care of my body deserves my time, effort, and energy  25:29- 28:50 barriers we have to overcome 28:51-31:04 outro! thank yall! 

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 if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00- 00:43 intro 00:44-01:29 skeletal muscle mass in women 01:30- 02:37 bone mineral density in women 02:38-03:31 balance, reaction time, and neuromuscular control 03:32-04:30 cardiorespiratory fitness & endurance in women 04:31- 05:28 what we can do in our 20s to protect our 80 year old self! 05:29-05:56 outro Resources:: https://pmc.ncbi.nlm.nih.gov/articles/PMC5830901/ https://journals.physiology.org/doi/full/10.1152/japplphysiol.00798.2022 https://pmc.ncbi.nlm.nih.gov/articles/PMC3874224/#:~:text=Muscle%20Fiber%20Type%20Distribution%20With,fibers%20compared%20to%20type%20II.&text=Similarly%2C%20general%20muscle%20strength%20decreases,tension%2Dproducing%20type%20II%20fibers. https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1002817

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 your 20s & so much more! Join us for this super special episode!! loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! Chapters:: 00:00- 06:55 turning 30! And meet my sisters! 06:56-15:37 Your relationship (with God, others, & yourself!) 15:38-20:04 The blessing of marriage & relationship advice 20:05- 23:47 cheer on your friends & hype up strangers 23:48 - 29:05 active listening and making others feel important 29:06- 33:47 the importance of your health in your 20s 33:48- 34:33 financial reflections over my 20s 34:34-35:01 professional and career reflections in my 20s 35:02- 37:58 It’s okay to pivot in your 20s! 37:59- 40:17 have the courage to act! 40:18 - 41:34 challenges in my 20s 41:35 - 45:18 Things I still struggle with 45:19- 51:33 My sisters interview me!

Wellness 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 button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00 - 02:52 The anatomy & physiology of the lymphatic system 02:53- 03:14 Damage to the lymphatic system 03:15- 05:18 Lymphatic system tips & tricks (gua sha!) 05:19- 05:26 You’re now hotter and smarter#guasha #skincare #swelling #inflammation #hotterandsmarter #detoxsystem

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, wellness, and fitness goals for 2025! Listen in!  loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00 - 02:36 Different health & wellness goals for the new year 02:37 - 05:24 it’s hard being a girl! (misconceptions!) 05:25- 07:47 A misconception on fasting for women  07:48- 10:15 Why women need carbs  10:16 - 12:23 The basics of fueling for exercise as a woman 12:24- 13:05 The importance of recovery in building muscle 13:06 - 13:47 Don’t compare your journey or body with someone else! 13:48 - 14:49 The misconceptions around cardio and fat loss  14:50 - 17:15 Why we should focus on our basal metabolic rate 17:15 - 18:60 How to build consistency  18:61 - 20:18 The longevity fun 20:19- 21:51 Finding your deeper why for motivation 21:52 - 23:24 hotter and smarter in 5 minutes! Motivation #womenshealth #femalefitness #workoutgoals #motivation #healthandwellnessgoals2025 #musclebuilding #fatloss #metabolism 

Wellness 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! loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! #dopamine #motivation #2025goals #goalsetting 00:00 - 02:05 The science behind motivation 02:06 - 04:33 How to stay motivated throughout the year 04:34 - 05:08 hotter & smarter in 5 minutes

🎙️ 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 strategies to science-backed hacks for staying motivated, we’re covering everything you need to crush your goals this year! 💡 What you’ll learn in this episode: How to set intentional, achievable goals that align with your big dreamsThe science behind staying motivated and consistent all year longPractical tips to overcome challenges and stay on track Whether you’re planning a career glow-up, personal milestones, or leveling up your wellness routine, this episode is packed with actionable advice to help you thrive. 👯‍♀️ Tune in now and let’s make 2025 your year! 🔗 Don’t forget to follow the podcast for more episodes on wellness, personal growth, and big-sis advice every week! 00:00 - 03:35 intro & the importance of reflection 03:36 - 07:28 simplify goal setting 07:29 - 13:12 the 7 step process to create the 2025 of your dreams (steps 1-4) 13:13 - 17:28 finding your word of the year (step 5) 17:29 - 18:25 create your 2025 goals (step 6) 18:26- 20:43 the science-backed way to stay motivated (step 7) 20:44 - 25:54 2025 goals, dreams, and visions 25:55 - 26:50 vision board night  loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! Keywords: 2025 goal-setting, staying motivated, wellness routine, personal growth podcast, dream big, science-backed motivation tips, create your dream year

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 hygiene for optimal recovery Get ready for an inspiring discussion packed with actionable insights to elevate your 2025 wellness journey. Subscribe and tune in! loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00 Introduction 01:44 2024 health & wellness trends overview 05:49 2025 health & wellness trends intro  06:05 Minimalism & Simplicity in the Health & Wellness Space  09:36 Oral health & dental hygiene for gut health  11:13 AI in the health & wellness industry  13:14 Menstrual Cycle & women’s health focus  14:09 Pilates Princess to Strength Training glow ups  15:10 Wanting to tone & look good is okay! 16:16 nervous system regulation 16:53 Decreasing the toxic load in our environment 17:13 sustainable wellness 18:35 Sleep Hygiene 19:01 Outro

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 to reflect, this episode is designed to inspire you to think deeply and set yourself up for success in the year ahead. Listen now, and let’s close out 2024 with clarity, growth, and intention. 💬 Follow the podcast to stay connected, and don’t forget to share your reflections with us! loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00 Intro 01:49 reflection simplified for 2024 04:50 reflection 2024 & journaling session tips & tricks 07:02 guided reflection & journal sesh for 2024 12:28 Conclusion #WellnessPodcast #2024Reflections #GrowthJourney #HealthAndWellness #JournalPrompts #SpotifyPodcast

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 our Wellness Big Sis Community, so you know it’s tried and true. Hit play and step into your most balanced and joyful holiday yet! loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00 Introduction to Holiday Health Challenges 04:02 Immune System Supplements 06:16 Digestive Health During Travel 08:26 Movement and Exercise Tips for Travel 10:16 Sleep Hygiene & Travel Tips 12:33 Navigating Family Relationships During the Holidays 15:39 Community Tips & Tricks for Holiday Wellness

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 your best and thrive in our first 3 episodes, we explored the basics of inflammation, its impact on skin, muscles, and gut health, and how it ties into your menstrual cycle. now, it’s all about bringing it together to help you feel strong, clear, and energized. 💪 this episode is packed with feel-good tips, empowering insights, and that “we’re all in this together” vibe. hit play and let’s glow up—inside and out! ✨ loving the pod? click the follow button, & we'd love if you could leave a review! episode 5 about brain health & sleep hygiene insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00 Introduction to Chronic, Systemic Inflammation 02:18 Inflammation Overview & Recap 05:06 Causes of Systemic, Full-Body Inflammation 06:51 How Chronic Inflammation Affects our body 08:54 Tips & Tricks for Managing Chronic Inflammation 15:09 How to tell if your body is chronically inflamed 18:00 Conclusion on Inflammation 18:47 BONUS: The role of the menstrual cycle in systemic inflammation 20:17 Outro

welcome 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 for regulating your period. :: the real reason behind common symptoms like cramps, bloating, fatigue, and digestive issues. :: how your body shifts between pro-inflammatory and anti-inflammatory states throughout the month. if you’re ready to understand your cycle on a whole new level, hit play now! 00:00 Introduction to Inflammation Series 02:07 Why we need inflammation for our menstrual cycles 03:26 The Inflammatory Process Explained 05:13 Inflammation on our Period 07:24 The Cause of Period Symptoms 08:33 Inflammation During the Follicular Phase 08:58 Inflammation During Ovulation 09:25 Inflammation During the Luteal Phase 10:24 Systemic Inflammation during our Menstrual Cycles 13:55 Tips and Tricks for Period Symptoms 15:08 Conclusion loving the pod? click the follow button, & we'd love if you could leave a review! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter!

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 effective gratitude practice ✨ my personal gratitude routine & how it’s changed my life whether you’re looking to start fresh or elevate your current practice, this episode will leave you inspired to embrace the power of gratitude! follow the pod & share your favorite gratitude practice with us! 💛 check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! #Thanksgiving2024 #Gratitude #MentalHealth #WellnessPodcast #BrainHealth

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 healing :: how inflammation aids muscle growth and recovery :: the connection between inflammation and gut health :: tips to promote inflammation at the right time for optimal healing :: when to focus on anti-inflammation for balance tune in to learn how to harness inflammation as a natural part of your wellness routine and achieve your health goals! 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.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt

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 inflammation :: different cells involved in inflammation :: comparing the cells to a common sibling dynamic so we can better understand their roles in the body! :: how inflammation is part of the misunderstood mean girl clique (like cortisol!) if you missed our series on cortisol, check it out! we debunk cortisol & take a science-backed approach in understanding cortisol & its favorable & beneficial role within our bodies, how to regulate the all-important stress hormone, & how we can promote a better regulation of stress within our bodies! 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.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt

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, hopes, & dreams… :: what do we want to carry forward in the new year? :: what do we want to leave behind? :: what do we want to add?  the winter arc forces us to question, “why wait until the new year to set resolutions & goals when we can start right now?”  so join us this week as we have some fun with the winter arc challenge & trying to think about the person we want to become & carry into the new year! In this episode, we cover… (the tldr):: :: what is the winter arc :: the winter arc challenge :: winter arc motivation & inspiration :: an episode all about goal setting, resolutions loving the pod? click the follow button, & we'd love if you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00 Introduction 02:04 What is a Winter Arc 02:43 Disclaimer if you are not in the mental space for growth, achievement, & goal setting 06:00 Independent Journal sesh on the winter arc 07:15 My own winter arc challenge 24:40 prepare your own winter arc challenge  25:20 conclusion

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 reliefthe crucial role of cortisol in our stress responseeffective strategies to regulate & balance hormones, focusing on cortisoltechniques for short-term stress reductionlong-term methods to manage stress effectively if you've ever wondered how to decrease stress using science-backed approaches, this episode is perfect for you! 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.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt

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 cortisoltips & tricks on how to balance your cortisol levelshow to lower your cortisol if you tend towards a high cortisol statehow to raise your cortisol levels if you tend towards a lower cortisol statehow to make sure you are implementing the tips & tricks at the right time of daywhat it looks like to be in a high cortisol statewhat is looks like to be in a low cortisol statemenstrual cycle program questionnaire! 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.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt

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 :: why cortisol is actually beneficial for us :: how cortisol works within our bodies :: & overall just better understanding cortisol rather than letting social media influence our beliefs about it! 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.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt

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 & learn why there are better ways to phrase things to help our body, mind, spirit, & overall education around the female body! let me know what you think! 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.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt

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 friendship hangout ideas 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.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt 00:00 Introduction 02:37 the #1 predictor of a happy & healthy life 03:14 Harvard Study on the #1 predictor of a happy & healthy life 05:41 The 3 Conclusions on happy & healthy relationships 10:03 Invest in your Relationships 11:40 Romanticizing the holidays 15:51 Dating your friends & hyping them up! 22:25 Conclusion

dopamine podcast episode episode 6 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:  sign up for the free wellness big sis newsletter! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt 00:00 Introduction to the Dopamine Menu 02:16 What is a Dopamine Menu 03:56 The Science Behind our Dopamine System 05:24 Building Your Own Dopamine Menu 07:55 Pause to Create Your own Dopamine Menu 09:10 My Own Dopamine Menu 15:41 Conclusion & Wrap Up & Share Your Dopamine Menu!

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? 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.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt 00:00 Introduction 03:06 The key to core strength, a toned body, & nervous system regulation 04:14 The science of breathwork by a Pelvic Health Doctor of Physical Therapy 09:18 The muscles & structure involved in breathwork 14:41 How to optimize breathing for stress management & exercise 17:15 The balloon example for proper breathwork 20:31 Breathwork for Deep Core Activation 21:43 Breathwork During Our Workouts 27:41 Conclusion & Deep Core Workouts

we 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.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt

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 socials: sign up for the free wellness big sis newsletter! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt

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 industry - how social media can affect how we feel about ourselves - the way restricting overconsumption can lead to freedom - how to create more gratitude & pride for your own wellness routine 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.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt Money with Katie Personal Finance Episode

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? click the follow button, & we'd love if you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter!

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! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter!

episode 19:: menstrual cycle 101 episode 20:: cycle syncing unlocked! 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 you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter!

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 cyclehow our hormones affect our nervous systemwhat we should focus on when it comes to fueling, diet, exercise, & movementhow brain health is affected by our hormonesdebunking what "cycle syncing" actually istools & devices to help you track your cycle! loving the pod? click the follow button, & we'd love if you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00 Introduction to Cycle Syncing 03:12 The theory behind cycle syncing 03:34 The Science Behind Your Menstrual Cycle 07:01 Hormonal Regulation of our Menstrual Cycles 10:35 The Problems With Cycle Syncing  13:48 Debunking Cycle Syncing Marketing   22:00 Recommendations for working WITH your cycle 27:20 Resources to help when tracking your menstrual cycle 33:05 Conclusion

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 cycleour hormonal healthhow our cycles affect: inflammation, illness, sleep, weight gain, muscle activation, exercise, PMS, emotional health, motivation, & so much more! links mentioned in the pod:: oura ring femm fitr loving the pod? click the follow button, & we'd love if you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00 Introduction 04:14 The Science Behind Your Menstrual Cycle 12:12 Characteristics of the Menstrual Phase 16:00 Characteristics of the Follicular Phase 17:57 Characteristics of the Ovulatory Phase/ Luteal Phase 21:10 Characteristics of the Secretory Phase/ Luteal Phase 22:26 Why you should track your cycle 23:26 How to track your cycle & resources for tracking  25:35 A note on Birth Control 31:00 Conclusion

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 review! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter!

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 - tips & tricks on how to handle negative mindsets why watch this episode:: if you're dealing with stress, anxiety, fear, sadness, or any other emotion that we might coin as "negative" & are having a hard time breaking the cycle, then this episode is for you! you are not alone, & your feelings are valid. sometimes we just want to take the power back into our own hands to stop the cycle! loving the pod? click the follow button, & we'd love if you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter!

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 if you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter!

wellness girl chat with us & dive deep into the science of optimizing your metabolism, regulating blood glucose, & achieving your body composition goals! in this episode, we explore how managing stress & minimizing exposure to environmental toxins play a crucial role in transforming your overall wellness. loving the pod? click the follow button, & we'd love if you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter!

a wellness girl chat all about the gut-brain axis & its role in our metabolism...through the eyes of a bad hinge date :) take a look at this confusing topic in a more digestible way... pun intended. (disclaimer:: almost all of my friends who have found their life partners through a dating app have found them on hinge, so this is absolutely no hate at all to the app! an awesome app doing wonderful things, & i absolutely love what the founder stands for) 13:: how sunlight helps your metabolism (& how artifial light harms it!) 12:: the best way to eat your food for your metabolism 9:: your ultimate guide to hot girl walks loving the pod? click the follow button, & we'd love if you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter!

if you're struggling with reaching your body composition, aesthetic, toning, bloating, or other wellness goals, this is the episode for you! it is something that i struggle with a lot, & something that i think most of us need a friendly kick in the tush for! wellness girl chat with us about the effects of sunlight, sleep, & the lack of both on our metabolism! link to the wellness big sis metabolism blog post12:: the best way to eat food for your metabolism (& how we can be the magicians of our own bodies!) 9:: your ultimate guide to hot girl walks (& the surprising way it helps your metabolism!) 5:: spring cleaning:: brain detox! spring cleaning part II (the little-known glymphatic system!) newsletter sign-up loving the pod? click the follow button, & we'd love if you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter!

wellness girl chat about how we can be the magician of our own bodies! this week we dive into blood glucose regulation & the science behind fueling...including how to eat foods in a better way to improve our metabolism & body composition! so. dang. cool. full wellness big sis blog post:: the 20-something's guide to naturally helping your metabolism & body composition (aka:: how blood glucose regulation & things like sleep, sunlight, & mental clarity walks are related) newsletter loving the pod? click the follow button, & we'd love if you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! 00:00 Introduction 03:25 The Science Behind Metabolism & Blood Glucose Regulation 09:42 How Movement helps your metabolism 12:00 The right order to eat foods for your metabolism 19:24 The simple way to help your metabolism now 23:00 Recipe Ideas for your metabolism  24:10 Wrap Up 24:45 Metabolism Blog Post & Resources

this week we wellness girl chat about how to have a summer wellness glow-up with these 7 steps!! new seasons bring a new reason for reflection & change, so what better than to glow up this summer, especially in our wellness routines?! stakt mat (with 10% off!) loving the pod? click the follow button, & we'd love if you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter!

this week we go over some of the most "unsexy" wellness products that will change your life! they might not be the most aesthetic things to put on your counter, & you might not want anyone to actually know you own them, but i guarantee they will help your wellness routine glow up! loving the pod? click the follow button, & we'd love if you could leave a review! links to the most unsexy wellness products:: ViO2 Mouth Tape (Code: DRKELSY for 10% off!) Hume deo milk + honey deo teleties beauty of joseon sunscreen beauty of joseon vitamin c serum innisfree mineral & color correcting suncreen argentyn- 23 bioactive silver hydrosol thinx period undies knix period undies neil med sinus rinse check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter!

wellness girl chat with us all about the magic of walks! we chat about blood glucose levels, fat deposition, & how we can use walks to help improve our metabolism & reduce the body's need to rely on adipose tissue for long-term glucose storage (above what is necessary for daily life!) **disclaimer:: hot girl walks is founded & owned by Mia Ivy Lynd & not owned by me. It is a super cool community that puts on free hot girl walks all over the country for free! ⁠if you want to check them out, here is their link!⁠ loving the pod? click the follow button, & we'd love if you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt sign up for the free wellness big sis newsletter! articles/huberman lab podcast link:: How to balance blood sugar and why it mattersAfter Dinner Rest a While, After Supper Walk a Mile? A Systematic Review with Meta-analysis on the Acute Postprandial Glycemic Response to Exercise Before and After Meal Ingestion in Healthy Subjects and Patients with Impaired Glucose ToleranceBreaking prolonged sitting reduces postprandial glycemia in healthy, normal-weight adults: a randomized crossover trialSix factors that affect glucose besides foodWalking after a meal: the simplest habit for stable blood sugarEffect of exercise timing on elevated postprandial glucose levelsDr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation

let's wellness girl chat about alll the wellness-y lessons i wish i learned in my early 20s (& am still working on to this day!) i'd love to hear wellness-y things you wish you learned earlier! loving the pod? click the follow button, & we'd love if you could leave a review! want to join the sisterhood? download our app for iphone or android! (7 day free trial!) check out our socials:  insta:: @dr.kelsyvickdpt & @elaa_wellness youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt

wellness girl chat with us allll about the #1 way to help you stay more consistent & motivated in your workouts! & it is not what you think & probably not what you've heard before... unless you're part of the sisterhood ;) there are so many factors that go into motivation & consistency, but i have a feeling this isn't one that you've heard before, & we do it prior to & after every. single. workout in the sisterhood to help us all build that consistency muscle! loving the pod? click the follow or subscribe button, & we'd love if you could leave a review! check out our socials:  newsletter insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt

this week we end our "spring cleaning" series chatting about our mental & emotional health! we go over our dopamine system, what it is in charge of, how to level it out, & things we can do to help us feel more motivated! dopamine is an important messenger within our brain that helps control our overall motivation to do things. it is a complex system that depends not only on our natural levels, but also on our current levels compared to the previous levels in our system. dopamine is the reason we may experience more excitement planning the trip than actually going on the trip! take a listen to find out more about how you can optimize your own dopamine system! newsletter loving the pod? click the follow button, & we'd love if you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt

wellness girl chat with us all about the little-known glymphatic system, brain health, how we can help our brains through sleep, & the importance of our glymphatic system for reducing our risk for neurodegenerative diseases (think alzheimer's, als, concussions/TBI). in this episode we cover the brain's very own detoxification system (just like the body's lymphatic & detox system that we covered in the previous episode!) we talk about how brain health depends on sleep & our brain's ability to clear out different toxins that can contribute to neurodegenerative diseases. newsletter click here for oura ring link! loving the pod? click the follow button, & we'd love if you could leave a review! check out our socials:  insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt

we chat about all things spring cleaning, but for your body! sit down for a wellness girl chat all about our body's natural "detoxification system" & free ways to improve our body's own ability to "spring clean" & detox! we mention a self-massage, body scan, & the full blog post as resources to help your own body's natural detox, so check out the links below! link to the wellness big sis blog post in this episode, we cover the anatomy & physiology of the lymphatic system, what our body actually does for detoxification, & how our body is built to detox with the complexities of the lymphatic system! loving the pod? click the follow button! newsletter sign-up check out our socials:  insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt

a little founders journal entry to see what elää wellness has been up to in 2023 & Q1 of 2024. we chat all things imposter syndrome, plans & trials for the business, & creating small business community to chat about our wins & struggles! if you're an entrepreneur, small biz owner, or just looking for comfort while you start your business, you're in the right place! loving the pod? click the follow button! check out our socials:  insta:: @dr.kelsyvickdpt & @elaa_wellness youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt

a deep dive wellness girl chat into all things gut health like you've never heard before! take a look at the anatomy & physiology of out digestive tracts & the true workings of our own "gut health", then learn actionable, FREE, takeaways on how to help your own gut health! in this episode, we cover how the nervous system impacts our own gut health, how restrictions within what we wear contributes to our own bowel movements & gut health, & the ways we can utilize soft tissue mobilizations & breathwork to help our gut health! loving the pod? click the follow button! sign up for the free wellness big sis newsletter! check out our socials:  insta:: @dr.kelsyvickdpt & @elaa_wellness youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt

loving the pod? click the follow button! sign up for our newsletter! check out our socials:  insta:: @dr.kelsyvickdpt & @elaa_wellness youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt