From RA Diagnosis to Cellular Healing | Heather Hiniker — Part 1

Heather Hiniker was told her rheumatoid arthritis was progressive and degenerative. She refused that ending—and built her life around one idea: healing starts in the cell.

In Part 1, Heather shares the health crisis that changed everything, the CVAC pod that first dropped her inflammation, and the cellular science behind why some people regenerate while others stay stuck. We get into voltage, permeability, mitochondria, protein folding, phase angle, and how inflammation and toxins shut the cell down.

You’ll also hear how The Ascent Collaborative personalizes tech (instead of stacking gadgets at random), why mindset and lifestyle still come first, and how to tell if a device is actually helping your cells repair.

Key Takeaways:

-Proper hydration maintains cell volume for optimal function.

-Mild dehydration can increase cortisol stress response.

-Intracellular water decreases with age, affecting health.

-Electrolytes enhance cellular uptake and mitochondrial benefits.

-Hydration supports mitochondrial health, energy, and recovery.

Guest: Heather Hiniker

The Ascent Collaborative

Resources:

MyWellnessRewired

⁠⁠Facebook My Wellness Rewired Group⁠⁠⁠

Chapters:

00:00 Introduction to hydration as a cellular superpower

01:55 Why hydration is crucial for cellular health and longevity

03:51 Surprising facts about dehydration and cell function

06:05 Hydration's impact on aging and metabolic health

07:50 The science behind hydrogen-rich water and electrolytes

10:02 Hydration's role in managing stress hormones and HRV

12:11 How to measure hydration and signs of dehydration

14:14 Hydration and women's hormonal health during menopause

16:00 Practical tips for optimal hydration and electrolyte balance

18:06 The importance of hydration for mitochondrial function

19:56 Building hydration habits and community support

22:12 Summary of key takeaways and actionable steps

Hydration isn’t just “drink more water.” It’s how your cells stay plump, charged, and able to make energy.

In this episode, we break down why intracellular water drops with age, how mild dehydration can spike cortisol and tank HRV, and what that means for women’s energy, hormones, and longevity—especially in perimenopause and beyond. You’ll also get the simple science on electrolytes, hydrogen-rich water, and how to tell if you’re actually hydrated at the cellular level.

Key Takeaways:

• Proper hydration maintains cell volume for optimal function.
• Mild dehydration can increase cortisol stress response.
• Intracellular water decreases with age, affecting health.
• Electrolytes enhance cellular uptake and mitochondrial benefits.
• Hydration supports mitochondrial health, energy, and recovery.

Chapters:

00:00 Introduction to hydration as a cellular superpower

01:55 Why hydration is crucial for cellular health and longevity

03:51 Surprising facts about dehydration and cell function

06:05 Hydration's impact on aging and metabolic health

07:50 The science behind hydrogen-rich water and electrolytes

10:02 Hydration's role in managing stress hormones and HRV

12:11 How to measure hydration and signs of dehydration

14:14 Hydration and women's hormonal health during menopause

16:00 Practical tips for optimal hydration and electrolyte balance

18:06 The importance of hydration for mitochondrial function

19:56 Building hydration habits and community support

22:12 Summary of key takeaways and actionable steps

Larissa Hughes and Felicea Ramirez share their experience with the sardine fast, a five-day health protocol inspired by Dr. Mindy Peltz. They discuss the benefits, recipes, tools, and results of this unique fasting approach, emphasizing its impact on inflammation, hormone balance, and mental clarity. Huge game changer for women's health!

Sardine Fast Facebook Community: Rooted & Rewired Fasting CuriosityFelicea Ramirez Healthy Coach [email protected] Hughes Health Coach [email protected]

Key Takeaways:

• The structure of the five-day sardine fast based on Dr. Mindy Peltz's protocol
• Benefits of high omega-3 fish like sardines, mackerel, anchovies, salmon, and herring
• Recipes and tips for making sardines palatable, including air frying and seasoning
• Tools like glucose and ketone monitors to track progress and ketosis
• Results including weight loss, brain clarity, hormone balancing, and inflammation reduction

Chapters:

00:00 Introduction to Larissa and Felisa's Sardine Fast Journey

01:13 Initial Reactions and Motivations for Trying the Sardine Fast

02:37 Understanding the Five-Day Sardine Fast Protocol

04:10 Eating Smash Fish and Recipe Variations

06:01 Easing Out of the Fast and Post-Fast Nutrition

07:15 Comparing Sardine Fast to Water Fasting

08:32 Tips for Eating Sardines and Recipe Hacks

11:09 Tools for Monitoring Ketosis and Blood Sugar

19:42 Why Smash Fish is Chosen and Its Benefits

22:47 Impact of Omega-3s on Inflammation and Food Cravings

24:36 Physical and Mental Benefits of the Sardine Fast

27:03 Results: Weight Loss, HRV, and Brain Clarity

33:50 Community Support and Future Plans for Monthly Fasts

34:43 Precautions and When Not to Do the Fast

In this episode, we sit down with Gin Stephens, a bestselling author and expert in intermittent fasting, to explore its health benefits beyond weight loss, including internal healing and aging gracefully. Gin shares her personal journey, insights from her community, and practical tips for integrating fasting into a busy lifestyle.

Gin Stephens is a New York Times bestselling author (*Fast. Feast. Repeat.*, *Delay, Don’t Deny*, *28-Day Fast Start*) and host of the *Intermittent Fasting Stories* podcast.

Resources:

Youtube: Gin Stephens, Intermittent Fasting for L*IF*E

Website: https://www.ginstephens.com/

Podcast Intermittent Fasting Stories

My Wellness Rewired Shop/Freebies⁠⁠-

Facebook My Wellness Rewired Group⁠ - ⁠ @ mywellnessrewired  ⁠

Functional Health Practitioner ⁠Get help reading your bloodwork and understanding your hormones-

Blood work: ⁠Function Health⁠ (Dr. Mark Hyman) ...⁠

Key Takeaways:

-The evolution of intermittent fasting recommendations

-Non-scale health benefits of fasting like scar tissue reduction and improved organ health

-The importance of fasting clean and avoiding over-restriction

-How fasting supports hormonal balance, especially in women

-The role of community and personal stories in understanding fasting benefits

-Adjusting fasting strategies for different life stages and activity levels

-Myths and misconceptions about fasting and cortisol levels

-The impact of fasting on aging and longevity

Chapters:

00:00 Introduction to Gin Stephens and her journey

01:56 The evolution of intermittent fasting advice

04:07 Non-scale benefits of fasting: internal healing stories

08:00 The importance of fasting clean and avoiding overrestriction

11:54 Adjusting fasting strategies for women and different activity levels

15:04 Fasting and aging: health span and longevity

20:01 Myths about cortisol and fasting

25:01 Fasting during menopause and hormonal health

29:53 The power of community and personal stories

39:57 Balancing fasting, exercise, and nourishment

44:58 Quick rapid-fire questions about wellness and fasting

In this episode, Larissa and Malerie explore the fascinating world of heart rate variability (HRV), its significance for women, and how tracking it can lead to better health and resilience. They share personal experiences, scientific insights, and practical tips to help women understand and optimize their HRV.

Key Takeaways:

• HRV reflects your nervous system's flexibility and resilience.
• Women tend to have higher HRV than men, especially in rest and digest states.
• Tracking HRV helps identify stressors and recovery needs.
• Consistent measurement with the same device is crucial for accurate trends.
• Lifestyle factors like sleep, hydration, and stress management significantly influence HRV.
• Hormonal cycles cause natural fluctuations in HRV, especially during ovulation and luteal phases.
• A low HRV can indicate chronic stress, fatigue, or health imbalances.
• Tools like meditation, cold exposure, and good sleep hygiene can boost HRV.
• Accepting your body's signals and avoiding obsession with numbers fosters better health.
• Every woman's HRV pattern is unique; focus on personal trends over population norms.

Resources:

• MyWellnessRewired.com
• My Wellness Rewired Facebook Community

Chapters:

00:00 Introduction to HRV and its importance for women

02:25 What is heart rate variability and how is it measured

04:14 Analogies to understand HRV: Jump roping and car gears

06:10 Differences in HRV between men and women and hormonal influences

07:31 How hormonal cycles affect HRV during different phases

09:52 When to monitor HRV and when to relax about it

11:14 Using HRV data to guide lifestyle and training decisions

13:37 The impact of sleep, stress, and lifestyle on HRV

16:36 Personal journeys with HRV and improving resilience

20:01 Age, baseline, and personal trends in HRV

22:23 Symptoms of chronically low HRV and how it feels

25:29 Using HRV as a daily weather report for your health

30:20 Top strategies to raise HRV: Sleep, stress management, and routines

33:29 The benefits of meditation, cold exposure, and lifestyle habits

38:11 Real-life results and improvements in HRV over time

42:29 The importance of self-compassion and personalized health tracking

43:29 Closing thoughts: Empowering women to own their health

In this episode, PharmD, functional medicine rockstar, holistic health coach, Kristina Telhami shares insights on how women can restore their metabolism, balance hormones, and improve overall health through practical lifestyle changes, gut health, and nervous system support.

Key Takeaways:

• Chronic under-eating as a major cause of metabolic issues
• The importance of balanced macronutrients, especially carbs
• Gut inflammation and hormone regulation
• The role of sleep and recovery in health
• Stress management and nervous system regulation
• Impact of birth control on hormonal health
• The significance of strength training and bone health

Guest: Kristina Telhami

Resources:

Kristina Telhami - Instagram

Kristina Telhami - Website

MyWellnessRewired Shop Freebies⁠

⁠Facebook My Wellness Rewired Group⁠⁠

Chapters:

00:00 Introduction to Kristina Telhami and her work

01:00 Women healing their gut, hormones, and metabolism

02:16 The impact of fear of food and dieting on metabolism

03:07 Main causes of metabolic dysfunction in women

04:00 The importance of balanced eating and carbs

05:33 The effects of birth control on hormonal health

08:39 Healing gut dysbiosis to restore hormones

13:11 Restoring metabolic health through proper fueling

16:31 The role of recovery, sleep, and stress management

20:10 Using tools like the Aura Ring to monitor recovery

23:26 Supporting nervous system health with sunlight and mindfulness

26:21 Simple lifestyle habits to improve health

30:41 Key mindset shifts for women’s health

34:30 Supporting women through holistic health practices

38:56 The importance of strength training and bone health

43:43 Guilty pleasures that support wellness

44:34 Final thoughts and encouragement for women’s health journey

Join Malerie and Larissa as they reflect on their first year of the 'My Wellness Rewired' podcast, sharing insights, surprises, and plans for the future. This episode is a celebration of their journey into health, community, and continuous learning for year 1! Celebration Time!Resources:

MyWellnessRewired Shop Freebies

Facebook My Wellness Rewired Group⁠

Atomic Habits by James ClearThe Comfort Crisis by Michael Easter

Good Energy

Age Like a Girl

Key Takeaways:-The circadian rhythm and sunlight are crucial for energy and mood.-Community challenges boost motivation and accountability.-Learning about women's hormones has transformed our health approach.-Podcasting has unexpectedly become a favorite way to connect and learn.-Setting intentions helps focus on growth and release old habits.Chapters:00:00 Celebrating One Year of 'My Wellness Rewired'00:31 Reflecting on the Past Year and Milestones01:01 Thanks to Mallory for Starting the Journey01:31 Highlights of Key Lessons and Research02:27 Impact of Wellness Must-Reads and Books03:25 Understanding Women's Hormones and Body Changes04:23 The Power of Circadian Rhythm and Sunlight05:08 Most Influential Hacks: Strength and Diet Changes06:22 Unexpected Joy of Guest Interviews07:05 Surprising Enjoyment of Podcasting08:34 Learning and Neuroplasticity Through Podcasting09:33 Challenges in Hydration and Strength Training12:16 The Connection Between Mental Health and Nervous System13:38 Healing and Patience in Wellness Journey14:23 Transforming Downtime into Learning Time15:42 Strengthening Personal and Family Bonds17:35 Looking Forward: Future Topics and Guests22:52 Upcoming Exciting Interviews and Community Requests24:21 Expanding Cellular and Fundamental Health Research25:18 Setting Intentions for Year Two28:08 Visualizing a Stronger, More Energized Future29:23 Building Community and Support Among Women30:07 Family and Personal Wellness Challenges32:20 Closing and Sauna Celebration for Year One

In this episode, Cindy Dupuie, a functional medicine nutritionist, shares insights on women's hormonal health, testing cortisol levels, and navigating menopause with practical advice and tools like CGMs and lab work.

Guest: Cindy Dupuie

Resources

• A Balanced Living - Cindy Dupuie
• Grace in Transition Course
• Cindy Dupuie on YouTube
• Cindy's Instagram
• My Wellness Rewired Lab⁠⁠ (Resources)
• My Wellness Rewired Shop/Freebies⁠⁠
• ⁠Facebook My Wellness Rewired Group⁠
• My Wellness Rewire Must Reads
• Functional Health Practitioner ⁠Get help reading your bloodwork and understanding your hormones
• Blood work: ⁠Function Health⁠ (Dr. Mark Hyman)

Key Takeaways

• Cortisol testing and diurnal rhythm
• Impact of stress and gut health on hormones
• Hormone testing methods and interpretation
• Strategies for supporting adrenal health
• Importance of lab work and CGMs in hormonal health
• Self-care and mental health in menopause

Chapters

00:00 Introduction to Functional Medicine and Hormones

01:17 Digestive Health and Hormones

04:35 The Interconnection of Stress, Gut Health, and Hormones

07:08 Mental and Emotional Aspects of Hormonal Changes

11:12 Investing in Health: The Cost of Wellness

12:11 The Importance of Time in Healthcare

13:06 Hormone Replacement Therapy: Monitoring and Adjustments

15:41 Understanding Hormone Testing and Absorption

16:10 Preparing for Menopause: Lifestyle Choices

17:09 Listening to Your Body: The Role of Technology

18:28 The Impact of Stress on Blood Sugar Levels

21:43 Advice for Women in Their 30s and 40s

22:47 Rapid Fire: Quick Tips for Wellness

27:03 Conclusion and Resources for Further Learning

29:54 The Importance of Collaboration in Health Journeys

30:41 Bloopers & Disclaimer

In this episode, Cindy Dupuie, a functional medicine nutritionist, shares her personal journey through hormonal health, the impact of menopause, and practical insights on hormone therapy and lab testing. Perfect for women seeking to understand their hormonal changes and optimize their health.

Guest: Cindy Dupuie, Functional Medicine Nutritionist and founder of A Living Balance

Resources:

A Living Balance: Get help reading your bloodwork and understanding your hormones w/ Cindy Dupuie

Website - https://www.livingbalance.com/

Cindy's Instagram: @cindy_dupuie

My Wellness Rewired Lab⁠

⁠My Wellness Rewired Shop/Freebies⁠

⁠Hormone Therapy Resources ⁠

Blood work: ⁠Function Health⁠ (Dr. Mark Hyman)

Key Topics:

• Cindy's personal healing crisis and journey into functional medicine
• The impact of stress and weight loss on menopause
• Root causes of hormonal imbalance and how to address them
• Importance of thorough blood testing during menopause
• The influence of estrogen, progesterone, and testosterone on health
• Misconceptions about hormone replacement therapy (HRT)
• The significance of cholesterol and lipid profiles in hormonal health
• The importance of personalized treatment plans and lab interpretation
• The role of lifestyle, diet, and supplements in hormonal balance
• Empowering women to advocate for their health

Chapters:

00:00 The Importance of Blood Work and Self-Advocacy

23:04 Cholesterol, Inflammation, and Medication Concerns

24:10 The Importance of Sleep and Hormones

28:38 Cholesterol and Hormonal Changes

32:33 Individuality in Hormonal Health

34:10 The Role of Testosterone in Women's Health

38:27 Digestive Health and Hormones

42:11 Conclusion and Resources for Further Learning

45:37 The Importance of Collaboration in Health Journeys

46:16 Bloopers

In this episode, Malerie and Larissa explore how doing less can be a powerful strategy for women to improve their health, manage stress, and boost energy. They share practical tips, scientific insights, and personal stories to help women prioritize self-care and work with their bodies.

Resources:

My Wellness Rewired Book Shop⁠⁠

MyWellnessRewired Shop Freebies

Facebook My Wellness Rewired Group⁠

Stacy Sims

Reduce Cortisol - Dr. Mindy Pelsz-

Key Topics:

• The importance of doing less and strategic rest
• The impact of chronic stress and high cortisol on women's health
• How women can work with their physiology, not against it
• Practical tips for managing stress, sleep, and exercise
• The role of self-love and boundaries in health

Chapters:

00:00 The Importance of Doing Less

01:46 Personal Stories of Transformation

04:48 Understanding Chronic Stress and Its Effects

07:35 Cortisol and Women's Health

10:20 The Emotional Bank Account Metaphor

13:07 Unique Physiology of Women

15:51 Leveraging the Menstrual Cycle for Productivity

18:13 Embracing Individuality in Health

19:07 Practical Shifts for Better Health

23:59 The Importance of Sleep and Rest

26:49 Nurturing the Nervous System

29:20 Learning to Say No for Self-Care

36:31 Bloopers