The Girls Fuel Podcast

You don't need another meal plan. You need more capacity.

If you've ever found yourself thinking, "I know what I need to do... so why can't I just do it?" this episode is for you.

Whether you're feeling burned out, overwhelmed, or just not like the version of yourself who used to have it all together, you're not alone.

We're talking about why consistency has less to do with discipline than you've been told, how stress quietly shrinks your capacity, and how to stop feeling like you've "fallen off track." You'll walk away with a simple mindset shift and practical tools to help you show up for yourself—even when life feels overwhelming.

PS. If you're tired of trying to force yourself through another perfect plan and you're ready for coaching that actually fits your real life, I'd love to help 🩷. Fill out a quick coaching application here and we'll chat about what working together could look like: https://xnpsiaf8538.typeform.com/Gfcoachingapp

Okay... can we talk about the fact that skinny is trending again? 

If you've found yourself looking at old photos, comparing your body to the past, or to women you see online, feeling like you're somehow "behind" because your body doesn't look the part, this episode is for you.

I'm joined by my friend and fellow coach, Alayna Guerra, for a really honest conversation about body image, the pressure to be thin, and what it actually cost both of us to stay at our leanest. We share our own experiences—from bodybuilding and ballet to under-fueling, food obsession, losing our periods, binge eating, and the mental load that came with constantly trying to be smaller.

This isn't an anti-weight-loss episode. It's about helping you separate your goals from the unrealistic standards we're constantly being fed and showing you that you can care about your body composition without letting it control your life.

We also dive into building muscle, reverse dieting, metabolism, GLP-1 medications, and why learning to live in the "messy middle" has been one of the healthiest things we've ever done.

In this episode, we cover:

• Why "skinny is trending again" and why it's affecting so many women

• The hidden mental and physical cost of staying lean

• Letting go of old versions of yourself and finding confidence where you are now

• Why muscle matters more than ever for your long-term health

• Reverse dieting, metabolism, and eating enough to support your body

• Our honest thoughts on GLP-1 medications

• How to pursue body composition goals without sacrificing your health, relationships, or quality of life

If you've ever felt torn between wanting to change your body and wanting to actually enjoy your life, I hope this conversation reminds you that your worth was never tied to a number on the scale—and that it's possible to feel strong, healthy, and confident without letting your body become your entire identity.

As always, if this episode resonated with you, I'd love to hear from you. Send me a DM, share it with a friend who needs to hear it, and don't forget to leave a rating or review if you enjoyed today's conversation. 

Connect with Alayna: https://www.instagram.com/alaynamariefitness/ 

This episode is quick, a little chaotic, and recorded on my phone with about 20 minutes to spare before Memorial Day weekend… so we’re really just getting straight to the point today!

I wanted to get this one out before the holiday because I know this is the time of year when so many people start spiraling a little about how to enjoy themselves without feeling like they’re completely falling off track.

So in this episode, I’m walking you through my 7-step framework for navigating any holiday weekend, trip, cookout, or weekend at home where you're spending too much time near the snack cabinet.

We’re talking about setting realistic expectations, identifying your non-negotiables, planning for your actual life, and finding that middle ground where you can enjoy the fun foods, be present with your people, and still come home feeling like you didn't abandon your goals.

Because you do not need to be perfect to stay consistent!

If you need support learning how to navigate your goals while still having balance in your life, fill out a coaching application here: https://xnpsiaf8538.typeform.com/Gfcoachingapp

In this episode, I am joined by Cole Patoine, MS, RD, and PhD candidate at Florida State University’s Gut Biome Lab, to talk about all things gut health and what is currently emerging in the research. 

In this episode, we nerd out on:

• Cole’s journey from clinical endocrinology into research

• How gut microbiome research is done behind the scenes

• What stool testing can tell us about gut health

• The difference between probiotics, prebiotics, and postbiotics

• Why beans, lentils, chickpeas, and pulses are so powerful for gut health (and why they might make you bloated at first)

• How ultra-processed foods can impact the microbiome

• What “leaky gut” actually means from a research perspective

• Understanding the gut-brain connection and neuroinflammation 

• The biggest factors that shape your microbiome over time

This episode is perfect for anyone who wants a research-backed understanding of gut health and the foundational habits that support a healthy microbiome.

You can explore more of Cole’s research here: https://thegutbiomelab.annescollege.fsu.edu/

And if this conversation makes you curious about what might actually be driving your own symptoms, you can learn more about working with me inside Girls Fuel coaching here: https://xnpsiaf8538.typeform.com/Gfcoachingapp

(00:00) Podcast Welcome Guest Intro

(01:50) Cole’s PhD Path and Introduction to Gut Health Research 

(3:58) What gut health research looks at

(08:15) Pro Pre Post-biotics Explained

(13:00) Choosing Probiotic Strains

(14:18) Current Probiotic Research

(16:58) Powerhouse Food for your Gut Health

(22:54) Bean Tolerance Ramp Up

(25:52) Processed Foods Dysbiosis

(30:09) Artificial Sweeteners 

(31:24) Is ‘Leaky Gut’ Recognized in Research? 

(32:43) Breaking Down The Layers of the Gut Lining 

(37:07) Intestinal Permeability and Disease Links

(39:16) Testing Markers and Symptoms of Leaky Gut

(43:44) Clinicians vs Influencers

(45:24) Gut-Brain Connection and Neuroinflammation 

(50:37) Microbiome Changes Over Life

(51:14) Variables that Biggest Impact on Your Gut Microbiome 

(1:00:32) What a PhD Really Takes

(1:05:50) Future Gut Research Questions

(01:09:50) Top Three Gut Health Tips

(1:11:59) Final Wrap and Resources

If you’ve spent hundreds (or thousands) on supplements, gut testing, and protocols… and you’re still bloated, reactive to foods, or stuck with the same symptoms OR you're just starting to dive into the root cause of your symptoms and want to do it right — this is for you.

In this episode, I’m breaking down the most common gut protocol mistakes I see in practice (and ones I’ve made myself)

Because it’s not that you're just a lost cause,

you’re likely just being given the wrong approach.

We get into:

1. Why you feel worse (or nothing at all) on gut protocols

2. Why antimicrobials, probiotics, or “leaky gut powders” aren’t working

3. The WHY behind your symptoms and test results (what’s actually driving them)

4. What your gut actually needs to heal — and in what order

And I walk you through my 3-phase gut healing framework so you finally have a clear plan of what to do next!

If you’re dealing with bloating, food sensitivities, constipation, diarrhea, fatigue, or skin issues, and feeling like nothing is working — this is for you!

Because healing your gut isn’t about doing more…

it’s about doing the right things in the right order.

Want help figuring out what step to take next? Click here to book a free Gut Health Clarity Call with me: https://calendly.com/hayleec-rd/gut-clarity-call

We’ll walk through your symptoms, what you’ve already tried, what may be getting missed, and map out a clear, personalized next step so you’re not guessing anymore.

You’ve tried everything to regulate your nervous system…

Breathwork.

Meditation.

Journaling.

Morning routines.

And maybe they help… a little.

But you still feel:

1. Anxious or on edge

2. Overstimulated easily

3. Tired but wired

4. Like your digestion flares easily

5. Like you just can't handle stress anymore

So you start wondering…

“Why isn’t this working for me?”

In this episode, we’re diving into a missing piece of the nervous system conversation that almost no one is talking about:

👉🏻 Your gut.

Because nervous system regulation isn’t just mental—it’s physiological.

And if your body is dealing with gut inflammation, poor digestion, blood sugar instability, or imbalances in your microbiome, it’s constantly sending stress signals to your brain.

Which means…

You can be doing all the “right” things

and still feel stuck in a stress response.

Inside this episode, we cover:

1. Why nervous system regulation tools sometimes don’t stick

2. The gut-brain connection (and how your body influences your anxiety)

3. How internal stress shows up as anxiety, overwhelm, or feeling “off”

4. Why breathwork and meditation are powerful—but not the full solution

5. The “top-down vs bottom-up” approach to healing

6. How supporting your gut can help your body actually feel safe again

Because the goal isn’t to force yourself to calm down…

It’s to create a body that can.

If you feel like everything you eat is suddenly bothering you… you’re not alone.

Bloating, gas, fatigue, skin flare-ups, or feeling off after meals...

and no matter how many foods you cut out, your “avoid list” just keeps growing.

In this episode, we’re diving into food sensitivities and food intolerances, and more importantly, why they seem to be getting worse over time.

Because here’s the truth:

👉🏻 It’s not just the food.

👉🏻 It’s your gut.

I’ll walk you through how to actually figure out which foods are triggering your symptoms, the difference between food sensitivities vs food intolerances vs allergies, and why common culprits like gluten, dairy, lactose, FODMAPs, histamine, eggs, and sugar may not be the real problem.

We’ll also cover:

1. Why your symptoms feel random and unpredictable

2. The most common signs of food intolerances (bloating, diarrhea, gas, fatigue, skin issues)

3. How elimination diets work—and why they’re often not enough

4. The root causes of food intolerances, including low stomach acid, poor digestion, enzyme deficiencies, leaky gut, and gut imbalances

5. How your gut health impacts your ability to tolerate foods

And most importantly…

How healing your gut can help you reintroduce foods, reduce symptoms, and stop overthinking every meal.

Because the goal isn’t to keep eliminating foods forever.

It’s to rebuild your body so you can actually tolerate them again.

This episode is a heart-to-heart about stepping into 2026 as the strongest, healthiest, most grounded version of yourself.

I’m sharing a big vision shift that’s been unfolding behind the scenes—both in my life and inside Girls Fuel—and the identity work that’s come with it. For the first time in years, I feel deeply pulled toward something I haven’t prioritized in a long time:

✨ Getting in the best damn shape of my life… but doing it the right way.

Not from burnout.

Not from obsession.

Not from restriction.

But from strength, nourishment, nervous system safety, and actual metabolic readiness.

Inside this episode, I’m walking you through:

1. Why turning 30 and getting married in 2026 shifted how I see myself

2. The identity transition from “chronically sick girlie” → truly healthy, strong woman

3. What “best shape of my life” actually means (beyond a number on the scale)

4. How my early fitness story shaped the goals I’m setting today

5. Why so many women can’t lose fat in their 30s… and how to finally fix it

6. The exact way I’m periodizing my own 2026 fitness journey

7. How to define YOUR version of strength, energy, and confidence for the New Year

8. A realistic plan for rebuilding muscle, metabolism, and trust in your body

9. The foundational phase that most women skip (and why it holds them back for years)

If you’re craving a year that feels athletic, energized, and deeply you again—this is the perfect episode to start with.

And if you want to join me in getting in the best shape of our lives in 2026?

Apply here, we can do it together!

In this jam-packed episode, Haylee and Jess break down everything you actually need to know about GLP-1 medications, from how they work to how they impact your gut, appetite, and metabolism. 💊

They dive into:

1. The science behind GLP-1s and how they help you lose fat

2. The pros, cons, and real-life digestive side effects

3. How to support your gut while on them (enzymes, bile flow, motility hacks, and more)

4. Off-label uses like inflammation support, insulin resistance, and metabolic dysfunction

5. Who’s a good candidate (and who should fix their gut first!)

Whether you’re on a GLP-1, thinking about starting, or just want to understand the hype, this episode will help you make an informed, empowered choice.

Feel free to reach out on IG if you have any questions!

[This is not medical advice]

Parasites have become trendy online — but should you really be doing a “parasite cleanse”?

In this episode of the Girls Fuel Podcast, we’re cutting through the noise to explain what parasites actually are, how you really get them (hint: it’s not just from traveling), and the signs they might be behind your bloating, constipation or diarrhea, nutrient deficiencies, allergies, skin flares, anxiety, or even sleep issues.

We’ll walk you through:

1. ✅ The biggest myths about parasites (and why random cleanses can backfire)

2. ✅ How parasites impact your gut lining, immune system & nutrient absorption

3. ✅ Why most stool tests miss them — and which testing is actually reliable

4. ✅ The safe, step-by-step approach we use with clients: drainage, targeted antimicrobials, biofilm support & rebuilding the gut

Before you spend money on TikTok cleanses or nuke your good bacteria, listen to this first.

✨ Take our Gut Health Root Cause Quiz to see if parasites could be part of your symptoms.