Girl Talk Decoded

Could your everyday hair products be doing more harm than good? In this episode, Carla and Mary sit down with Amber Lesse, a longtime stylist and founder of Amber Holistic Hair Studio in LA, who shares her incredible journey from building a clean, non-toxic salon during the pandemic to receiving a breast cancer diagnosis the day before opening. Amber opens up about how her health struggles with PCOS and cancer shaped her approach to beauty and wellness. She breaks down what to look out for in your products, why it’s time to toss your aerosol sprays, and how to start making safer choices for your hair and scalp. And don’t miss her powerful reminder that could save lives: “feel it on the first.” This one’s full of real talk, helpful tips, and a story you won’t forget.

Who is Amber Lesse?

Amber Lesse is a seasoned beauty industry professional with over 20 years of experience and a degree in business management. She is the founder of Amber Holistic Hair Studio in Los Angeles, a salon dedicated to clean, low-toxic, and non-toxic hair care. Known for her passion for helping others feel beautiful inside and out, Amber blends her deep expertise in hair artistry with a commitment to health-conscious practices. Her personal journey with PCOS and a breast cancer diagnosis the day before opening her salon deepened her dedication to safe beauty products and holistic wellness. Today, she’s a trusted voice in clean beauty and a strong advocate for reducing toxic load in everyday life.

Connect with Amber:
https://www.amberlosangeles.com/
https://www.instagram.com/amber_losangeles/

Products mentioned:
Innersense hair products: https://amzn.to/4nbbkbw
Roz hair products: https://amzn.to/3HP2Kia
Innersense Dry Shampoo: https://amzn.to/4l6JqeZ

Episode highlights:
(0:00) Intro
(1:44) Amber’s story and salon launch during COVID
(3:10) Breast cancer diagnosis, PCOS, and the shift toward low-tox living
(5:50) The truth behind “organic” and “clean” hair color
(10:28) Favorite clean hair care brands: Innersense, RŌZ, and Najo
(12:12) How toxic terms like “non-toxic” are unregulated
(15:18) Top offenders to avoid
(18:53) What to toss from your routine
(21:49) The no poo method
(26:58) What is co-washing, and when to use it
(34:18) Best shower filters for hair and skin
(37:46) How to protect hair before swimming
(39:17) The rise of head spas and scalp detox
(41:20) The Fondle Project
(42:43) Outro

Innersense hair products: https://amzn.to/4nbbkbw
Roz hair products: https://amzn.to/3HP2Kia
Innersense Dry Shampoo: https://amzn.to/4l6JqeZ

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Thank you for tuning in to the Girl Talk Decoded Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review—it helps us grow. For more updates and to connect with us, follow us on Instagram @girltalkdecodedpodcast or email us at [email protected]. Got questions or topics you'd love for us to cover? Let us know! Sending you love until next time, take care!

In this episode, Mary and Carla get real about the whole plant-based versus omnivore conversation. They open up about their journeys with vegetarianism and how adding animal foods back into their diets made a big difference in their energy, digestion, and hormones. They’re all about balance and variety, but they also acknowledge that getting enough nutrients like B12, iron, zinc, and protein on a strict plant-based diet can take some extra effort.

They also clear up some common confusion around red meat and health, pointing out that a lot of studies leave out key lifestyle details. The conversation covers how our protein needs change as we age, why some fake meats aren’t as healthy as they seem, and why many people feel stronger and more energized with quality animal protein in the mix. Their takeaway? Eat real, whole foods, load up on plants, and don’t be afraid to include animal products if they help you thrive.

Episode highlights:
(0:00) Intro
(1:21) Revisiting plant-based vs. omnivorous diets
(2:16) Hormonal issues and animal protein benefits for women
(4:48) How studies can be misleading
(7:54) Protein’s role beyond muscle
(10:45) Personal stories of returning to meat
(13:58) Risks of overly processed vegan foods
(15:35) Why lifelong diets may need to evolve
(18:49) Debunking the vegan heart health argument
(21:13) The issue of overconsumption of meat
(27:50) Final thoughts on balance, bioavailability, and personal choice
(29:04) Outro

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Thank you for tuning in to the Girl Talk Decoded Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review—it helps us grow. For more updates and to connect with us, follow us on Instagram @girltalkdecodedpodcast or email us at [email protected]. Got questions or topics you'd love for us to cover? Let us know! Sending you love until next time, take care!

In this episode, Mary and Carla sit down with Dr. Colin Zhu, also known as The Chef Doc, a doctor, chef, and health coach who’s on a mission to change how we think about food and health. During medical school, Dr. Colin noticed something big was missing: nutrition. So he rolled up his sleeves, trained as a chef, and set out to bring the kitchen into the conversation about wellness.

He talks about his upcoming cookbook, Empowered Kitchen, which brings together over 35 experts to show how eating more plants can boost your health, help the planet, and strengthen your community. But it’s not just about recipes, it’s about making food a powerful tool for change.

Dr. Colin shares down-to-earth advice for anyone curious about a plant-forward lifestyle, even if access to fresh food is limited. Whether it’s adding one new veggie to your grocery list or learning how food connects us all, his message is simple: small steps can lead to big change, and taking care of ourselves starts with what we put on our plates.

Who is Dr. Colin Zhu?

Dr. Colin Zhu is a double board-certified physician in family and lifestyle medicine who blends his medical training with a deep passion for food and wellness. He became a plant-based chef and certified health coach to better guide patients beyond prescriptions. In 2017, he launched TheChefDoc, an online platform to make wellness more accessible. Dr. Zhu is also an international speaker, author of Thrive Medicine, and host of the Thrive Bites Podcast, where he interviews experts on plant-based living, emotional well-being, and creating a healthy mindset. He developed the THR5 Formula, a masterclass built around five core pillars: food as medicine, fitness, relationships, community, and emotional resilience. Dr. Zhu serves on the board of the American College of Lifestyle Medicine and is dedicated to showing how our daily choices affect not just personal health, but also our communities and the planet.

Connect with Dr. Colin:
https://www.thechefdoc.app/
https://www.instagram.com/thechefdoc/
https://www.youtube.com/thechefdoc
https://www.linkedin.com/in/thechefdoc

Grab a copy: https://publishizer.com/empowered-kitchen/
https://www.thechefdoc.app/thrive-medicine-book

Listen to his podcast: https://www.thechefdoc.app/thrive-bites-podcast


Episode highlights:
(0:00) Intro
(1:41) Dr. Colin Zhu’s background and how he got where he is
(5:20) Purpose and unique vision behind Empowered Kitchen
(9:00) Global and environmental impact of food choices
(13:26) Clarifying the EAT-Lancet report and a “healthy reference diet”
(17:06) Plant vs. animal protein and myths around plant nutrition
(20:24) Healthy user bias and real-life clinical success stories
(24:42) What a healthy plant-forward diet looks like
(30:50) Tips for people in food deserts or with limited access to fresh foods
(34:17) Final advice on preventive health and body awareness
(36:35) Where to find and support the cookbook project
(38:16) Outro

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Thank you for tuning in to the Girl Talk Decoded Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review—it helps us grow. For more updates and to connect with us, follow us on Instagram @girltalkdecodedpodcast or email us at [email protected]. Got questions or topics you'd love for us to cover? Let us know! Sending you love until next time, take care!

In today’s episode, Mary and Carla have a real and honest conversation about fat transfer breast augmentation as a safer option compared to traditional implants. Carla shares her personal story — why she chose fat transfer, what the surgery was like, and everything she learned along the way. They also talk about breast implant illness and why more women are looking for healthier choices.

Carla walks us through the fat transfer process, including where the fat comes from, what can affect the results, and what recovery feels like. She opens up about the emotional side, too — the struggles with healing, not being able to work out, and how important it was to fuel her body with the right foods and supplements.

If you’ve ever thought about doing something like this, or just want to hear an honest experience, this episode is full of helpful advice and a reminder that real confidence comes from feeling good in your own skin.

Episode highlights:
(0:00) Intro
(1:24) Fat transfer vs. implants and implant illness
(2:21) Carla’s body image story and early influences
(5:41) Fat transfer surgery and how it works
(12:29) Tips for improving surgery success
(13:30) Post-op recovery and fat transfer results
(16:59) Risks like lump formation and managing post-surgery concerns
(19:08) Fat transfer vs. implants: Breast cancer and autoimmune risks
(24:09) Preparing for surgery and supplements for healing after
(29:44) Best benefits of fat transfer: Confidence and self-love
(31:37) Outro

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Thank you for tuning in to the Girl Talk Decoded Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review—it helps us grow. For more updates and to connect with us, follow us on Instagram @girltalkdecodedpodcast or email us at [email protected]. Got questions or topics you'd love for us to cover? Let us know! Sending you love until next time, take care!

In today’s episode, Mary and Carla welcome their very first guest, Dr. Supriya Rao—a quadruple board-certified physician and a true expert in gut health and women’s wellness. She joins the show to unpack one of the most talked-about topics in health right now: GLP-1 medications like Ozempic, Wegovy, and Mounjaro.

Dr. Rao explains how these meds work, their original role in treating diabetes, and how they’ve become powerful tools for weight management. She also shares who they're really intended for, why they’re not meant as a quick fix, and how pairing them with healthy habits—like fiber-rich meals, strength training, and good sleep—is key.

They also touch on side effects, long-term use, and some surprising benefits, including support for food cravings, binge eating, menopause symptoms, and even mental health. If you’ve been curious about the real story behind these meds, this episode is a must-listen.

Who is Dr. Supriya Rao?

Dr. Supriya Rao (she/her) is a quadruple board-certified physician in internal medicine, gastroenterology, obesity medicine, and lifestyle medicine who focuses on digestive disorders, gut health, obesity medicine, and women's health and wellness. She received her undergraduate degree from the Massachusetts Institute of Technology after which she graduated from Duke University School of Medicine. She completed her internship and residency in Internal Medicine from the Hospital at the University of Pennsylvania. She went on to complete her fellowship in Gastroenterology at Boston Medical Center. She joined Integrated Gastroenterology Consultants in 2014 and is now a managing partner. She completed further certification in obesity and lifestyle medicine and is the Director of Medical Weight Loss at Lowell General Hospital and runs the Metabolic & Lifestyle Medicine Program at IGIC. She also runs the motility program, which focuses on disorders of the esophagus, irritable bowel syndrome, and anorectal disorders. She is passionate about empowering people to improve their health through sustainable changes in their lifestyles. She enjoys cooking, traveling, running, yoga, and spending time with family and friends.

Connect with Dr. Rao:
IG: https://www.instagram.com/gutsygirlmd/?hl=en
LinkedIn: https://www.linkedin.com/in/supriya-rao-md-dip-abom-dip-ablm-b058b791/


Episode highlights:
(0:00) Intro
(1:28) Dr. Rao and her background
(3:44) What GLP-1s are and how they work
(7:46) Side effects and safety considerations
(11:20) Lifestyle habits and the importance of fiber and exercise
(13:55) Can patients eventually stop using GLP-1s?
(16:12) Why fiber is critical for gut and whole-body health
(21:49) Effects on addiction, dopamine, and brain chemistry
(29:45) Mental health impacts and serotonin connections
(31:23) Who should not take GLP-1s and potential downsides
(33:43) Thoughts on GLP-1 boosting supplements and probiotics
(36:45) What to know before starting GLP-1s
(38:47) Final thoughts and takeaways
(40:16) Outro

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Thank you for tuning in to the Girl Talk Decoded Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review—it helps us grow. For more updates and to connect with us, follow us on Instagram @girltalkdecodedpodcast or email us at [email protected]. Got questions or topics you'd love for us to cover? Let us know! Sending you love until next time, take care!

In this episode, Mary and Carla start off with a personal (and slightly unfortunate) story—Carla shares how she got sick right before a birthday trip to Miami, and how a traditional Chinese remedy ended up being the surprising thing that helped. That story sets the stage for a really honest and helpful conversation about hair health and hair loss—something so many women go through, but don’t always talk about.

Mary opens up about her own experience with sudden hair changes in her 30s, and how they led her to discover she had hypothyroidism and anemia. They walk through how things like stress, hormones, diet, and vitamin deficiencies can play a big role in your hair’s condition—and why getting the right blood work is key.

The episode is full of practical tips, from boosting protein and collagen in your diet to smart supplements, scalp care, and go-to products like rosemary oil, K18, and Olaplex. Carla also shares a heartfelt story about her mom’s stress-related hair loss. Whether you’re noticing hair changes or just want to support healthy growth, this conversation is packed with real-life insights you can actually use.

Episode highlights:
(0:00) Intro
(1:18) Getting sick on vacation and the Chinese medicine remedy
(4:29) A personal hair story
(6:02) Thyroid, anemia, and hair loss connection
(13:56) Nutrients and diet for healthy hair
(19:02) Lab work recommendations and testing advice
(23:30) Supplements to support hair growth
(24:29) Biotin: when it helps and when it doesn’t
(27:53) Natural remedies: rosemary oil, scalp massage, and more
(29:57) Products and treatments: minoxidil, Olaplex, K-18
(37:50) Hair loss after thyroid removal: what to do
(42:43) Carla’s hair care routines and go-to products
(44:41) Outro

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Thank you for tuning in to the Girl Talk Decoded Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review—it helps us grow. For more updates and to connect with us, follow us on Instagram @girltalkdecodedpodcast or email us at [email protected]. Got questions or topics you'd love for us to cover? Let us know! Sending you love until next time, take care!

In this episode, Mary and Carla dive into burnout—what it really looks like, why it happens, and how to pull yourself out of it. Burnout isn’t just from overworking; it can come from stress, life changes, and feeling mentally drained. They break down how high cortisol, poor sleep, and exhaustion take a toll on both your body and mind.

But there’s hope! They share simple, effective ways to recharge—like balancing blood sugar through food, using adaptogenic herbs, and getting enough key nutrients. They also talk about the power of setting boundaries, staying connected with others, and cutting back on screen time before bed. Plus, they discuss how therapy and small daily habits can help you feel like yourself again. Tune in for real, practical ways to beat burnout and get your energy back.

Episode highlights:
(0:00) Intro
(1:17) Daily non-negotiable health habits
(4:23) What is emotional burnout?
(7:03) The physiological effects of burnout
(9:43) Anxiety, sleep disruption, and the burnout cycle
(10:33) Workplace stress, life transitions, and COVID’s impact
(17:22) Practical solutions for reducing stress and avoiding burnout
(23:20) Adaptogenic herbs for stress support
(25:06) Supplements for stress resilience
(30:48) Perimenopause, hormones, and burnout
(36:38) The importance of social connections
(40:14) Therapy and other tools for managing burnout
(40:51) Outro

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Thank you for tuning in to the Girl Talk Decoded Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review—it helps us grow. For more updates and to connect with us, follow us on Instagram @girltalkdecodedpodcast or email us at [email protected]. Got questions or topics you'd love for us to cover? Let us know! Sending you love until next time, take care!

In this episode, Mary and Carla discuss the debate around seed oils, a hot topic in the nutrition world and a focus of the Make America Healthy Again (MAHA) movement. They start by explaining the different types of fats—saturated, monounsaturated, and polyunsaturated—and where seed oils fit in. They explore the common claims against seed oils, like links to inflammation, and compare those with new research showing possible health benefits, such as lowering heart disease risks.

They also touch on personal experiences with diet trends and the social and economic factors affecting food choices. Ultimately, they emphasize that seed oils aren't harmful in moderation, and the key to health is a balanced diet with a variety of fats, whole foods, and mindful eating.

Episode highlights:
(1:55) Categories of fats
(4:50) What are seed oils?
(7:06) Scientific studies showing benefits of omega-6s
(10:24) Genetics and individual responses to fats
(12:49) Evolution of nutrition science
(18:21) Socioeconomic factors in dietary choices
(21:20) The importance of looking at whole dietary patterns
(23:50) Misinterpretation and cherry-picking of studies
(29:39) Personal stances on cooking oils and balanced approaches
(34:37) The importance of variety in diet
(37:39) Takeaways
(38:28) Outro

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Thank you for tuning in to the Girl Talk Decoded Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review—it helps us grow. For more updates and to connect with us, follow us on Instagram @girltalkdecodedpodcast or email us at [email protected]. Got questions or topics you'd love for us to cover? Let us know! Sending you love until next time, take care!

In this episode, Mary and Carla get real about something that often gets swept under the rug – emotional and verbal abuse in relationships. They share their own stories and talk honestly about how things like manipulation, gaslighting, and emotional control can sneak into our lives, often without us realizing it. They dive into why emotional abuse is so hard to spot, how our pasts shape how we see relationships, and why verbal abuse can sometimes do even more damage than physical abuse.

They also discuss the importance of therapy, self-awareness, and setting healthy boundaries as ways to break free from toxic patterns. If you’ve ever wondered whether your relationship is truly healthy, this episode is a must-listen. Recognizing the signs is the first step toward healing, and with therapy, self-work, and a strong support system, you can start rebuilding your confidence and finding peace again.

Episode highlights:
(1:16) Concerns about turmeric, black pepper, and liver damage
(3:48) Assuming “more is better” with supplements
(5:09) Recognizing emotional abuse in relationships
(10:24) How childhood experiences shape relationship dynamics
(14:26) The abuse cycle: conflict, remorse, and repetition
(16:18) Why abusers often deny responsibility and blame their victims
(20:21) Therapy as a tool for healing and recognizing toxic patterns
(27:01) The impact of abusive relationships on mental health and the nervous system
(34:01) Takeaway: when to seek therapy and when to leave immediately
(36:02) Outro

Check out Mary’s article on verbal abuse here: https://maryvancenc.substack.com/p/on-verbal-abuse

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Thank you for tuning in to the Girl Talk Decoded Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review—it helps us grow. For more updates and to connect with us, follow us on Instagram @girltalkdecodedpodcast or email us at [email protected]. Got questions or topics you'd love for us to cover? Let us know! Sending you love until next time, take care!

In this episode, Mary and Carla dive into a lively chat about the state of public health. They break down the "Make America Healthy Again" movement, focusing on food additives, environmental policies, and the bigger issues driving America’s health crisis – like unaffordable healthcare, food deserts, and sedentary lifestyles. They also compare the U.S. approach to Europe’s, exploring what we can learn from their focus on community well-being and healthcare. This conversation is full of practical insights and offers empowering ideas for making positive changes in your own life.

Episode highlights:
(1:12) California wildfires: Carla’s experience and Mary's practical tips for lung health
(7:23) Introduction to the "Make America Healthy Again" movement
(9:15) Issues with focusing solely on food additives and seed oils
(15:33) Affordable healthcare: The foundation for improving public health
(21:37) The role of movement and community in health outcomes
(26:08)) Practical, accessible steps to improve health
(30:55) Lessons from the blue zones and the importance of connection
(37:15) Addressing food deserts and systemic health inequities
(41:37) Outro

Check out Mary’s article on the MAHA movement: https://bit.ly/4fZiXwM

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Thank you for tuning in to the Girl Talk Decoded Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review—it helps us grow. For more updates and to connect with us, follow us on Instagram @girltalkdecodedpodcast or email us at [email protected]. Got questions or topics you'd love for us to cover? Let us know! Sending you love until next time, take care!