In this episode, Jess and I dive into the training concepts we wish we knew years ago — intensity, volume, and recoverable load.

We break down how to train smarter, how to actually know if you’re lifting heavy enough, and how to adjust your workouts when your body is asking for a little more grace — whether that’s hormone-related, gut issues, or just feeling burnt out.

We also cover:

1. The difference between RIR, RPE, and how to use them

2. What “junk volume” is (and why it might be sabotaging your progress)

3. Our honest thoughts on cardio: when to use it, how much is too much, and which type is best for hormone balance

4. The key role of recoverable volume — and how it changes with stress, sleep, and life phases

If you’re constantly sore, exhausted, or not seeing results despite how hard you’re working… this is your episode.

👉 Tune in, take notes, and share it with a friend who needs a refresh on how to train with purpose and protect their health.

Next week’s episode is all about building a hormone-supportive workout routine that actually works for you — so be sure to subscribe and don’t miss it!

Welcome to Part 1 of our brand-new series Strength That Supports You — where we’re rewriting the narrative around fitness and hormone health for women who want to feel strong without burning out their bodies.

In this episode, Jess and I open up about the seasons we pushed too hard, ignored the signs, and ended up hormonally wrecked — and how we rebuilt our strength, energy, and confidence without losing our love for lifting.

We also answer some of the most common questions we get from clients, including:

💬 Do I need to stop working out to balance my hormones?

💬 How do I know if my training is helping or hurting me?

💬 What if I feel exhausted all the time, but still want to exercise?

You’ll learn:

✔️ What happens to your hormones when you overdo it

✔️ How to know if your stress bucket is overflowing

✔️ Why training might need to change (and how to adjust it without losing progress)

✔️ How to feel energized by your workouts again — not drained

This episode will remind you that your body isn’t broken — you just need a strategy that works with your hormones, not against them.

✨ Next week, we’ll teach you exactly how to adjust your training intensity and volume to build muscle, boost energy, and support your hormones long-term.

🎧 Hit subscribe so you don’t miss it — and if this resonated, screenshot and tag us on IG @coachhaylee_rd & @mygutguru so we know you're listening!

In perimenopause, bloating, exhaustion, anxiety, hot flashes, stubborn weight gain, or brain fog can become your new norm. It can make you feel like a stranger in your own body. But it doesn't have to be that way!

The truth is, your gut and hormones are shifting during perimenopause — and these changes are behind so many of the symptoms women are told are “just part of getting older.”

In this episode, I’m breaking down what’s really happening inside your body and how healing your gut can help you feel like yourself again.

We’re diving into: ✨ How gut changes trigger bloating, food sensitivities, and constipation

✨ Why estrogen swings and histamines are fueling hot flashes and anxiety

✨ How gut inflammation and cortisol overload lead to fatigue and stubborn weight gain

✨ What’s really behind brain fog, memory lapses, and feeling overwhelmed

✨ Actionable steps you can start today to support your gut, hormones, and nervous system

You deserve to feel strong, calm, energized, and clear-headed — not just "get through it."

👉🏼 Ready for personalized help to feel better again? Apply for a spot in our 1:1 coaching program here: https://girlsfuelnutrition.com/inquiry-form

If you’ve ever been told to cut out half your favorite foods just to feel better, this episode is for you.

This week, I’m joined by Alison Marras who is a Holistic Nutritionist and published author , to talk about the truth behind elimination diets—and whether they’re actually necessary for healing your gut.

We’re diving into:

✅ Why food sensitivities aren’t just about what you eat, but how your body processes food (and how stress plays a huge role)

✅ The biggest myths around elimination diets—and how they can actually backfire

✅ How to retrain your nervous system so your body stops overreacting to food

✅ What the gut-brain connection has to do with healing (hint: everything)

✅ Simple, realistic tweaks you can make right now to support your gut without going super restrictive

Whether you're in the middle of an elimination diet, considering one, or trying to find a more balanced approach, this episode will help you zoom out, calm your nervous system, and start healing in a way that actually feels good.

Tune in and learn how to eat with more freedom, support your gut, and stop fearing your food!

💖 Need help figuring out what your gut is telling you? Take our Root Cause Gut Assessment Quiz (it takes less than 2 minutes!)

Connect with Alison:

📲 Instagram: [@foodbymars]

🌎 Website: [foodbymars.com]

📖 The Paleo Gut Healing Cookbook: [link]

🎁 Free 20-min. Meal Prep Guide: [link]

🤖 Free Noursihing Meal Plan Bot: [link]

Struggling with stubborn acne, eczema, psoriasis, or dry, irritated skin—no matter how many creams, medications, or skincare products you’ve tried? In today’s episode, we’re breaking down exactly why your skin issues aren’t actually about your skin… and why the key to clear, healthy skin starts with healing your gut.

We’ll cover:

✔️ Why medications like Spironolactone and Accutane don’t fix the root cause

✔️ How gut imbalances like leaky gut, bacterial overgrowth, and sluggish liver function show up on your skin

✔️ Common mistakes (like overusing aggressive topicals) that may be making things worse

✔️ The step-by-step approach we use with clients to heal skin issues from the inside out

✨ Want to learn exactly how to start healing your skin naturally?

Grab your free Skin & Gut Health Guide to learn the WHYs behind your skin issues & what will actually help you overcome them so you can effortlessly have clear, glowing skin!

DM me the word “SKIN” on Instagram, and I’ll send it straight to you or follow this link to get it right away!

Thinking about stopping birth control but feeling overwhelmed by all the horror stories?

We’ve got you! In this episode, Jess and I are breaking down everything you need to know about coming off hormonal birth control—whether it’s the pill, IUD, or another form—and how to make the transition as smooth as possible.

We’ll cover:

✅ Why birth control is often prescribed beyond pregnancy prevention

✅ How hormonal contraceptives impact your body's natural hormone production

✅ Common post-birth control symptoms like missing periods, breakouts, weight fluctuations, and mood swings

✅ The right way to support your body before and after stopping birth control to avoid post-birth control syndrome

✅ Nutrition, supplements, and lifestyle shifts to rebalance hormones naturally

If you’ve been on birth control for years and want to feel confident in your body’s ability to regulate hormones again, this episode is a must-listen.

If you’re ready to take a personalized approach to balancing your hormones and feeling your best post-birth control, apply for coaching: https://girlsfuelnutrition.com/inquiry-form —we’d love to support you!

Does healing your gut feel like a full-time job? If you’re constantly micromanaging symptoms, cutting out foods, and spending $$$ on supplements just to function—only to STILL feel bloated, exhausted, and stuck—this episode is for you.

I’m breaking down why healing takes way longer than it should for most people and how you can finally stop chasing symptoms and actually fix the root cause.

We’ll cover:

✔️ Why elimination diets, random supplements, and symptom tracking aren’t real solutions

✔️ The 3 steps that actually move the needle in gut healing

✔️ Real client stories of women who went from feeling miserable every day to finally trusting their bodies again

✔️ How you can speed up healing (without giving up everything you love)

If you’re tired of guessing and ready to finally feel better, this episode will show you exactly what to do next.

If you’re constantly feeling overwhelmed, stretched too thin, or like there’s never enough time in the day—this episode is for you.

For years, we ran on empty, juggling never-ending to-do lists, saying yes to everything, and putting ourselves last. Sound familiar? In this episode, we’re breaking down why being the "martyr" isn’t actually helping anyone (especially not you) and how it’s impacting your health more than you realize.

We’ll cover:

✔️ Why women struggle to set boundaries & prioritize themselves

✔️ How your stress response could be sabotaging your gut, hormones & energy levels

✔️ How to recognize when you’ve hit your “line” before burnout takes over

✔️ Small shifts to break the cycle & stop overcommitting

If you’ve been waiting for a sign to put yourself first—this is it! We hope this episode will help you reduce your stress & fill your cup!

Are liver detoxes, parasite cleanses, food sensitivity testing, and high-protein diets really worth the hype? Or are they just another wellness trend that sounds good but doesn’t actually work?

In this episode, we break down popular gut health & wellness trends—giving their honest take on whether they’re overrated, underrated, or appropriately rated based on science, experience, and real client results.

🎙️ Topics we cover:

✔️ Why liver detoxes might be making you feel worse, not better

✔️ The real reason you keep reacting to certain foods (& why food sensitivity tests aren’t the answer)

✔️ How eating 5-6 meals a day could be messing with your digestion

✔️ The truth about parasite cleanses—do you actually need one?

✔️ Why high-protein diets aren’t always better for gut health

✔️ Functional lab testing—is it worth the investment?

Plus, we share: The gut-healing strategies we actually recommend and how to know what’s right for you.

📩 Loved this episode?

• DM us on Instagram with any gut health trends you want us to debunk next!

• Tag us on your IG story & share your biggest takeaway!

Join our Facebook community for more gut health & wellness tips (https://www.facebook.com/groups/girlsfuelgroup). We can't wait to see you in there 💕

Got diagnosed with PCOS and feel completely lost?Or maybe you have irregular symptoms and are wondering if PCOS is the cause? You’re not alone.

Maybe your doctor gave you zero guidance beyond ‘just take birth control.’ Maybe you’ve tried cutting carbs, taking supplements, or following random advice online—yet you’re still dealing with weight struggles, bloating, irregular cycles, or acne.

In this episode, we’re joined by PCOS expert Steph Campbell (@SimplifyPCOS) to break down the truth about PCOS symptoms, diet, and supplements—and why most treatments fail to get to the root cause.

💡 What you’ll learn:
✔️ Why PCOS is so misunderstood (and how to actually get answers)
✔️ The biggest diet mistakes women with PCOS make
✔️ Which supplements are actually helpful (and which are a waste of money)
✔️ How to take control of your hormones and feel GOOD again

Steph shares her own PCOS journey, why traditional advice falls short, and the simple, science-backed approach that actually works.

🎧 Hit play now and let’s simplify PCOS once and for all.

💬 Found this helpful? DM me "PCOS" on Instagram [@coachhaylee_rd] and let’s chat about your next steps!