Little By

In this episode of the Little By Podcast, Dr. Deanna Minich discusses the intricate relationship between women's health, nutrition, and hormonal balance. She emphasizes the importance of understanding hormonal changes throughout a woman's life, particularly during perimenopause and menopause. The conversation delves into the role of nutrition in managing hormonal health, the significance of whole foods, and the impact of dietary fiber and phytoestrogens. Dr. Minich also highlights practical strategies for creating a healthy kitchen environment and the benefits of incorporating herbs and spices into daily meals. In this conversation, Deanna Minich, PhD, and Kristin Oja discuss the importance of nutrition, particularly phytoestrogens and maca, in supporting women's health during menopause. They explore dietary strategies to manage menopausal symptoms, the role of carbohydrates, and the empowering aspects of this life stage. The discussion emphasizes the need for a holistic approach to health, integrating food, lifestyle changes, and personal experiences.

Learn more about Dr. Deanna:

www.deannaminich.com

Chapters

00:00 Introduction to Women's Health and Nutrition

00:51 Understanding Hormonal Changes in Women

04:01 The Role of Nutrition in Hormonal Balance

07:03 Creating a Healthy Kitchen Environment

09:50 The Importance of Herbs and Spices

13:58 Addressing Estrogen Dominance and Fiber Intake

18:55 The Impact of Phytoestrogens on Women's Health

23:24 The Power of Phytoestrogens

26:50 Navigating Menopause: Dietary Strategies

30:31 Maca and Hormonal Balance

34:03 Integrating Lifestyle Changes

38:08 Carbohydrates and Hormonal Health

41:04 Embracing Menopause: A New Perspective

In this episode, Arianne Missimer, DPT opens up about her personal journey through loss and how it inspired the creation of the Movement Paradigm. She and Kristin explore the deep connection between stress, hormones, and resilience—especially for women navigating different life stages.

From cortisol’s impact on health to strength training for longevity, they break down the science of stress, hormonal shifts, and recovery. You’ll also hear actionable nutrition and lifestyle strategies for building resilience and thriving through menopause and beyond.

Chapters

00:00 A Journey of Purpose and Healing

03:19 Understanding Resilience and Adaptability

10:24 Daily Habits for Building Resilience

18:27 Hormonal Influences on Resilience

24:31 Cortisol and Its Impact on Hormones

24:59 Understanding Cortisol and Stress Responses

27:12 The Impact of Chronic Stress on Health

28:45 Adapting Lifestyle to Hormonal Phases

30:10 Nutrition Strategies for Menopausal Women

32:59 The Importance of Strength Training

35:08 Optimizing Muscle Health and Longevity

40:05 Recovery, Nutrition Timing, and Muscle Soreness

Learn more about Arianne Missimer, DPT:

https://www.drariannemissimer.com/

Thrive in Leadership and Build Trust with Gary Niebur- a former professional tennis player and the co-founder and President of Stan Smith Events, a premier global events and hospitality company. With over three decades of experience, he has been instrumental in creating exclusive, high-impact experiences for Fortune 100 companies, international nonprofits, professional athletes, Michelin-starred chefs, and influential leaders worldwide.

In collaboration with tennis legend Stan Smith, Gary co-authored the book Winning Trust: How to Create Moments That Matter, published on March 31, 2025. The book introduces the SERVE framework—Strategize, Engage, Recreate, Volley, Elevate—offering a practical approach to building meaningful relationships and accelerating trust in various settings, from boardrooms to sporting events.

Beyond his professional endeavors, Gary is dedicated to philanthropic work. He helped develop and currently serves on the board of La Casa de mi Padre, a home for at-risk youth in El Salvador. Gary holds a Bachelor's degree in Psychology from California State University, Chico.

For more information on Gary Niebur and his work, you can visit the Stan Smith Events with the link below:

https://www.stansmithevents.com/

And get a copy of his book on Amazon below:

https://www.amazon.com/Winning-Trust-Stan-Smith/dp/B0DPXQQ84N

In this episode of the Little By Podcast, Lauren shares her passion for gardening, rooted in her childhood memories with her grandmother. She discusses common myths and misconceptions about gardening, emphasizing that anyone can grow plants with the right knowledge. The conversation explores the importance of nutrient balance, composting, and the numerous health benefits of gardening, including mental wellness and physical activity. Lauren provides practical tips for beginners, including easy plants to start with, watering techniques, and natural pest control methods. The episode concludes with insights on gardening as a lifestyle and its broader implications for health and wellness.

Chapters

00:00 The Roots of Gardening Passion

03:02 Common Myths and Misconceptions in Gardening

06:43 Nutrient Balance and Composting Essentials

10:18 The Benefits of Gardening for Health and Wellness

15:14 Starting Your Gardening Journey: Easy Plants to Grow

22:00 Watering Techniques and Plant Care

29:25 Natural Pest Control and Protecting Your Harvest

35:42 Final Thoughts on Gardening as a Lifestyle

Learn more about Lauren and her services below:

http://www.dearfriendflowerandgarden.com/

And follow her on instagram: @dearfriendflowerandgarden

In this episode of Little By, Kristin Oja, DNP, and Ashley Shrader, DNP, dive deep into what it really takes to fuel endurance athletes—from macros to mitochondria. They bust myths about weight gain during training, break down hormone differences between male and female athletes, and share why magnesium and electrolytes are non-negotiables.

You'll hear about the latest in biomarker tracking, tech tools for recovery, and the role of leptin, intestinal permeability, and personalized supplementation. Whether you're training for a marathon or just trying to optimize your energy, this convo is packed with must-know gems.

Chapters

00:00 Introduction to Endurance Athletes' Needs

03:13 Understanding Hormonal Health in Endurance Athletes

06:01 Nutrition Myths and Misconceptions

09:02 The Importance of Macros for Endurance Training

12:10 Tracking Biomarkers for Optimal Performance

14:51 The Role of Technology in Training

17:51 Supplements and Micronutrients for Endurance Athletes

22:54 Understanding Intestinal Permeability in Endurance Athletes

24:44 The Role of Magnesium in Athletic Recovery

27:14 Exploring Mitochondrial Dysfunction and Recovery Strategies

28:44 Hormonal Differences in Male and Female Athletes

32:41 The Impact of Leptin on Fueling and Performance

33:37 Navigating Female Hormones and Training Cycles

35:39 Body Composition vs. Fueling: A Deeper Look

38:13 Electrolytes and Energy Management During Endurance Events

Learn more about Rise Functional Medicine:

https://www.risefxmed.com/

Kicking off Season 10, all about Thriving! In this episode of Little By Podcast, host Kristin Oja, DNP sits down with integrative health coach, wellness expert, PhD in Political Science Dr. Alex Pauley, PhD to explore a transformative approach to managing autoimmune and chronic conditions to help you thrive in your own body. With personal experience and professional insight, Alex shares how whole body healing—an approach that looks beyond symptoms to address the root causes of illness—can empower individuals to take back control of their health.

Whether you’re newly diagnosed, feeling frustrated with traditional care, or simply curious about holistic healing, this episode offers hope, validation, and actionable steps to support your body—little by little.

Meet Dr. Pauley:

Alex Pauley is a mindset and embodiment coach and is the founder of Live Aligned with Alex supporting personal growth and transformation through deep mind-body connection and coaching. From researching attitude and behavior change to teaching yoga, breathwork, and nervous system regulation, Alex has become a leading authority on using the incredible power of mind and movement to help people connect to their own greatness at any stage of life. Her Mind Map Metamorphosis method gives clients a clear system to break old patterns and move forward with clarity and confidence. An Atlanta native, Alex currently resides in East Atlanta with her dog, Teddy, and identifies as an eternal optimist.

Website

https://alexpauley.com

Work with Alex

1:1 Coaching & Mind Map Metamorphosis Sessions: https://alexpauley.com/

Restore & Renew Discovery Workshop (4/27): https://edgeevolution.kit.com/ea2c74ff07

Virtual Embodied Yoga Nidra Integration Sessions: https://edgeevolution.kit.com/af23124f5e

20% off for anyone who mentions STAT Wellness or the Little By Podcast!

In this episode of The Little By Podcast, Kristin Oja, DNP sits down with Amy Green, founder of Mamaya Health, to explore the often-overlooked challenges of postpartum mental health. Amy shares her personal journey and the inspiration behind Mamaya Health, a platform dedicated to supporting new mothers through the emotional, physical, and mental transitions of motherhood.

Together, they discuss:

✅ The reality of postpartum anxiety, depression, and mood shifts

✅ How hormonal fluctuations impact mental well-being after birth

✅ The societal pressures that contribute to maternal overwhelm

✅ Practical strategies for prioritizing self-care while caring for a newborn

✅ How Mamaya Health is reshaping postpartum care for modern moms

Tune in to learn how to prioritize your mental health during the transformative postpartum period!

Learn more about Mamaya Health below:

https://mamayahealth.com/

In this episode of Little By, we dive into the transformative power of Pilates with Gabrielle, founder of Saran Pilates. Gabrielle shares her journey of building a thriving Pilates brand, the science behind Pilates’ impact on strength, mobility, and longevity, and how movement can be a game-changer for overall health. Whether you're a Pilates enthusiast or new to the practice, this conversation will inspire you to prioritize movement and discover the benefits of a strong, resilient body. Tune in for expert insights, practical tips, and the story behind Saran Pilates!

Check out Saran Pilates with the link below:

https://saranpilates.com/

In this episode of Little By, Kristin Oja dives into the world of continuous glucose monitors (CGMs) —who should consider using them and why they can be game-changers for optimizing health. Whether you're managing diabetes, focusing on longevity, or simply curious about stabilizing energy levels and cravings, tracking blood sugar can provide powerful insights.

We’ll break down:

✅ When wearing a CGM makes sense—even if you don’t have diabetes

✅ How blood sugar fluctuations impact hormones, energy, weight, and cravings

✅ What a “healthy” blood sugar response looks like

If you’ve ever wondered whether you should monitor your blood sugar, this episode is for you! Tune in to learn how small changes in diet, exercise, and lifestyle can transform your metabolic health.

Get your own Stelo CGM: https://shop.statwellness.com/products/stelo-continuous-glucose-monitor

Book an appointment STAT Wellness by calling or texting 404-254-5905

During this episode we talk about Terry's background, what got him into the wellness space, trends in the fitness space, and how to foster community.

Get to know Terry:

Terry Barga is the owner of Nashville Fit Magazine, a powerhouse in the Middle Tennessee fitness community dedicated to inspiring, educating, and connecting fitness enthusiasts, athletes, and health-conscious individuals. With a no-nonsense, motivational approach, Terry has built NFM into a platform that goes beyond workouts and wellness trends, spotlighting the stories of resilience, transformation, and community impact. A passionate entrepreneur, speaker, and podcast host, he thrives on pushing boundaries, fostering meaningful conversations, and elevating Nashville’s fitness culture. Whether leading industry events, amplifying local businesses, or sharing his raw and relatable insights on success, failure, and hustle, Terry remains a driving force in the ever-evolving world of health and fitness.

Website: https://nashvillefitmagazine.com/