Today, we’re answering all of your questions about creatine supplementation and covering the benefits, myths, and exactly how and when to take it. We’ll be diving into the literature, troubleshooting symptoms, and talking about body composition and creatine for women 40+. Consider this your blueprint for how to integrate it into your life depending on your goals and needs!

Timestamps:

[1:42] Welcome

[8:50] What is creating doing when we take it?

[11:32] Can you talk about benefits? Any dosage adjustments needed based on age?

[17:22] Are there any natural sources where creatine can be found?

[20:14] Despite being hydrated, creatine gives me diarrhea, HELP!

[24:41] Any tips for managing creatine bloat?

[28:50] Does creatine make you gain weight?

[30:22] Are you building "real muscle" when you take it?

[31:18] Can you take creatine even if you don't work out?

[33:47] Is it safe to take while breastfeeding?

[35:35] Does creatine increase cholesterol?

[36:48] I'm 66 and in PT for my hip and knee. Do I need to take creatine?

[38:15] How do I know if I should take creatine?

[40:31] Does your creatine contain just creatine and where are we at with creatine and aminos? 

[42:25] Do creatine gummies have too much sugar and additives?

[46:26] When is the best time to take it and should you combine it with anything? Is there an optimal time to take creatine?

[48:47] Is daily supplementation required to see benefits or only when working out? What is the proper dose for women?

[51:28] I swear it impacts my sleep - why?

[52:26] Does creatine impact hormones, testosterone, etc.?

[53:00] Is it helpful for women in perimenopause and, if so, why?

[57:41] I heard creatine is hard on your kidneys.

[58:59] Can you add creatine to your coffee? 

Episode Links:

http://wellminerals.us/creatine Launching April 1st! 

Sponsors:

Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order.

Go to http://mdlogichealth.com/mc  and use coupon code WELLFED for 10% off.

Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

It’s another MythBusters episode! Today we tackle the myth that creatine makes you gain weight (and what’s really happening), and how and when to take it. We also talk about natural ways to regulate your nervous system, and unpack supplements, marketing, and getting nutrients from food first.

Timestamps:

[1:40] Welcome 

[6:20] Eggs meet new healthy definition

[14:49] Can you help dispel some creatine myths like it makes you gain weight or only take it in the PM?

[24:30] What are some natural ways to balance your nervous system? 

[34:18] What are the best alternatives for barbell deadlifts? 

[42:06] If someone works out five days a week, which supplements are necessary? Also to be healthier, are there supplements for every day use?

Episode Links:

Eggs Meet New Healthy Definition: 

https://www.prnewswire.com/news-releases/fda-announces-eggs-meet-new-healthy-definition-302336763.html

https://www.sciencealert.com/fda-rewrites-rules-of-healthy-foods-for-first-time-in-30-years

Deadlift Alternatives:

Kettlebell Swings

Trap Bar Deadlift

Romanian Deadlift

Reverse Lunges or Split Squats

 Sponsors:

Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order. Launching April 1st!

Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!

Go to http://mdlogichealth.com/mc  and use coupon code WELLFED for 10% off.

Go to wellminerals.us/chill and use code WELLFED to get 10% off your order.

You hit 38, and all of the sudden the same stuff isn’t working like it used to! So, what’s going on? Dr. Mariza tackles the science behind weight changes in midlife, and how to build metabolic resilience and insulin sensitivity as you age. We also talk through lab work and how to make changes based on your blood work and symptoms. Perimenopause doesn’t have to suck, and small shifts can completely change your life in the decades to come!

Timestamps:

[3:12] Interview with Dr. Mariza

[3:26] What was the moment you knew you were in perimenopause? 

[7:03] What is happening to our hormones mid-life?

[16:20] Where should women realistically start?

[19:33] Are you ok with getting baseline markers in a blood test or is there a better way? 

[30:48] Is it normal for testosterone to be low and decline as women are in their upper 30s?

[34:07] What is metabolic flexibility and how do you know if you actually have it?

[37:03] Is there really a thing as being “in balance” with your hormones?

[39:02] I’m curious about when the right time is to get on HRT - should I start it as a preventative measure or wait until I experience symptoms?

[40:44] What should you test or do when you’re doing everything right and still gaining weight? 

[47:16] How does blood glucose drive a change in fat storage and how can we improve that? 

[53:14] I am 41 and the same weight as last year but my middle is different - no change in diet or exercise, in fact I’m more disciplined than I’ve ever been. Help! 

[57:06] How do we combat burnout on all things “life” when there’s no choice but to keep going?

[1:04:34] Are you more sensitive to cortisol in mid-life and perimenopause and, if so, how?

Episode Links:

Visit Dr. Mariza's Website

Perimenopause Survival Guide

Lab tests to run:

Complete blood count

Comprehensive metabolic panel (should have fasting glucose included)

Vitamin D3 – Needs to be 50+

Fasting insulin - 5 or below

Fasting blood glucose - 85 ml or lower

Hemoglobin A1C

C-Reactive Protein (CRP): Under 1

Lipid panel: HDL above 50

Apo B Test - under 85

Uric acid

Hormones

Cortisol

Full testosterone panel

Full thyroid panel 

Estradiol 

Progesterone 

Sponsors:

Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order. Launching April 1st!

Go to http://mdlogichealth.com/mc  and use coupon code WELLFED for 10% off.

Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order.

Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

What’s the one CRAZY trick you must try to increase your metabolism? Well, it doesn’t exist. But we do have some thoughts about what to do if you feel like your metabolism has slowed down. We also discuss early morning workouts and weight the costs and benefits of walking in the morning vs walking after meals.  

Timestamps:

[1:30] Welcome

[11:30] Motion Sickness

[16:45] Lead in Cassava Flour

[27:29] Any advise for a slower metabolism 7 months postpartum?

[44:38] I'm working outside of the home for 9 hours a day, I have littles, and I'm waking up at 5:30AM to workout - is it worth it?

[47:00] Can you recommend clean eyeliner that glides and can actually sharpen?

[49:26] Is it better to walk for 10-15 minutes after meals, twice a day, or one 30 minute walk?

Episode Links:

Wet Sock Method

Apple Motion Cues

Apple Motion Cues video

Cassava Flour

Consumer Reports: Cassava 

Effects of pregnancy and lactation on muscle‐tendon morphology

Crunchi Eyeliner 

Sponsors: 

Go to blissy.com/wellfed and use code WELLFED for 30% off your purchase!

Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!

Go to http://mdlogichealth.com/mc  and use coupon code WELLFED for 10% off.

Go to wellminerals.us/chill and use code WELLFED to get 10% off your order.

We’re covering ALL the hot topics in holistic dental health! Dr. Michelle Jorgensen takes on the science of fluoride use, the hydroxyapatite debate, how to prevent and deal with hidden dental infections, wisdom teeth removal, and resolving airway issues in adults and kids. Buckle up, this one may change your life!

Timestamps:

[3:50] Welcome Dr. Michelle

[4:36] Why is there so much push back on fluoride right now?

[11:37] What can we do to keep our mouths healthy and prevent dental issues?

[17:22] Is Hydroxyapatite safe and is it an effective way to remineralize teeth?

[24:27] Is it possible to remineralize a cavity?

[29:35] Can stevia or other artificial sweeteners contribute to cavities like sugar does?

[31:00] Does oil pulling actually work and can you do it if you have fillings?

[34:21] What is a hidden dental infection and how do holistic dentists actually locate those infections?

[43:53] If someone has already had a root canal done, is it worth it to have it removed?

[44:41] Are wisdom teeth necessary and is the standard of care to be pulling them?

[52:19] How do we identify airway issues in our kids? 

[56:39] Should adults have tongue and lip ties released? Are there alternatives to c-pap machines for sleep apnea? 

[1:00:54] Do you have a holistic approach to TMJ issues?

Episode Links:

Living Well with Dr. Michelle Book 

Preorder "Living Well With Dr. Michelle"

Visit Dr. Michelle's Website

Toothpillow

Shop Dr. Michelle's tooth powders

Sponsors:

Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order.

Go to wellminerals.us/chill and use code WELLFED to get 10% off your order.

Go to http://mdlogichealth.com/mc  and use coupon code WELLFED for 10% off.

Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

Should you cut out alcohol after the Surgeon General’s warning? We explore the literature and assess the risk. We also discuss what to do to reduce inflammation and manage cortisol, how to approach TikTok trends in skincare with your teens, and burnout at work. 

Timestamps:

[1:48] Welcome

[4:20] Discussion on alcohol and cancer risk

[18:03] What are your best suggestions for lowering inflammation and high cortisol?

[32:04] How do we talk to teens about making healthier choices when they’re surrounded by Tik Tok trends?

[42:18] I'd love to hear your opinion on beauty gadgets like red light face masks and new face specifically. 

[47:15] Has anyone ever quit a demanding job for a more enjoyable yet lower paying position to better manage stress and health? 

Episode Links:

US Department of Health and Human Services: Alcohol and Cancer Risk

PubMed: Alcohol, Aging, and the Stress Response

PubMed: Dietary Protein and Changes in Biomarkers of Inflammation and Oxidative Stress 

Lumebox Red Light Therapy

Sponsors:

Go to http://mdlogichealth.com/mc  and use coupon code WELLFED for 10% off.

Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!

Go to organifi.com/wellfed and use code WELLFED for 20% off your order.

Go to wellminerals.us/adrenal-stress-less/ and use code WELLFED to get 10% off your order.

Today, we’re flipping the traditional fitness paradigm on its head to explore what you should be doing to support your muscle, metabolic function, and longevity with Mark Sisson. If you spent years doing cardio only to see little results, you’re not alone. Mark goes over exactly why chronic cardio is full of false promises, and talks through what to do, how long to do, and when to get it done. This is your blueprint for longevity! 

Timestamps:

[5:01] Welcome Mark

[6:03] What is the definition of chronic cardio and why isn’t it the best option for longevity? 

[21:05] How can we maximize cardiovascular health without doing cardio?

[28:14] If you had 30 minutes what would you prioritize - walking, weightlifting or something else?

[37:41] For regular daily walks, is there a time or distance that works best, especially for perimenopausal women?

[49:12] Where do I start if I haven’t done anything in years?

[52:12] Should we be weightlifting even if we have high cortisol?

[54:53] I currently work outside of the home for 9 hours a day and I have little kids - I’m currently waking up at 4:30 am to workout. Is this worth it or should I sleep?

[58:33] What are your favorite primal movements? 

[1:02:53] Do you like living in Miami?

Episode Links:
Get Mark's Book: "Born to Walk"
Peluva Shoes

Sponsors:
Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order.
Go to http://mdlogichealth.com/mc  and use coupon code WELLFED for 10% off.
Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.
Go to wellminerals.us/adrenal-stress-less/ and use code WELLFED to get 10% off your order.

Today we talk about working out smarter, not harder. We also dive into the marketing gimmick that is 10,000 steps a day, and talk about what the evidence based literature says when it comes to how much you're moving. Lastly, we unpack how to deal with life when things don't go as planned. Life is hard, but good friends and a solid community lightens the load. We're here for you, friends!

Timestamps:
[1:48] Welcome
[4:00] Discussion on Red Dye 3
[14:20] Can you explain what to do when you're really sore and can't workout for days? How to deal with muscle soreness after strength training?
[32:20] What's the research on steps per day targets?
[50:21] How to cope with your life not going according to plan

Episode Links:
UVA Today Article: FDA Bans Dye No. 3 in Foods, Decades After Banning It in Cosmetics
FDA Article: FDA to Revoke Authorization for the Use of Red No. 3 in Food and Ingested Drugs
CSPINET Article: Red 3: Why hasn't the FDA banned this carcinogenic food dye?
PubMed: Association of Step Volume and Intensity with All-Cause Mortality in Older Women
The Lancet: Daily steps and all-cause mortality 

Sponsors:
Go to http://mdlogichealth.com/mc  and use coupon code WELLFED for 10% off.
Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!
Go to blissy.com/wellfed and use code WELLFED for 30% off your purchase!
Go to wellminerals.us/adrenal-stress-less/ and use code WELLFED to get 10% off your order.

Did you know there are different types of acne, and they each can have different root causes? Today, Candice Wickerski is here to unpack how your gut, liver, and hormones are connected to your skin health and what to do about it! Whether you’re dealing with acne in perimenopause, scarring, or bacne, we’re uncovering exactly what to do to clear up your skin. Hint: cook with coconut oil, but don’t put it on your skin!

Timestamps:
[4:14] Welcome Candice
[4:34] How does the gut microbiome communicate or influence the skin?
[9:55] What's the mechanism through which the gut is actually impairing the skin?
[21:06] Are there different root causes for teens vs. women in their 30's and 40's due to perimenopause?
[27:25] With hormonal acne, do you commonly see very specific hormone imbalances are what are those?
[29:22] How does cystic acne differ from occasional breakouts and is testosterone involved?
[32:58] Is there a connection between alcohol and cystic acne?
[35:50] What are the top 5 things to fix your gut when it comes to acne?
[42:04] Would you recommend gut and hormone testing?
[45:19] What do I do about the scarring?
[52:57] What are your thoughts on red light therapy?
[56:25] What would cause chronic shoulder and bacne?
[1:01:44] I've been told I have folliculitis - any thoughts on what to do?

Episode Links:
Get Adrenal Stress Less Here (code WELLFED to get 10% off)
Get Noelle's free guide to balancing minerals here
BewellwithCandice.com
Clear Skin from Within Course (code WELLFED for $100 off)
Follow Candice on Instagram
Face Reality Clinic Locator
Clearstem CLEARITY® Serum (code COCONUTS for 15% off)
Pore clogging ingredients list
Crunchi Polished Resurfacing Mask
Dermasuri Deep Exfoliating Glove

Sponsors:
Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order.
Go to http://mdlogichealth.com/drschoice, and use coupon code WELLFED for 10% off.
Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.
Go to wellminerals.us/adrenal-stress-less/ and use code WELLFED to get 10% off your order.

Is protein powder a scam? Noelle and Stefani look at the evidence to find out. We also talk about why shifting your macros to lose weight and gain muscle may leave you feeling frustrated, and answer rapid-fire questions about creatine in your coffee, overconsuming protein, and managing expectations in motherhood.

Timestamps:
[2:00] Welcome
[10:00] Could the emphasis on protein goals cause some people to overeat if not macro-familiar? If it was so important for us to hit protein goals, wouldn't it be easier with our natural diet? What can I add to baking to boost my protein?
[19:58] Is it ok to put creatine in morning coffee? What's the ideal macro ratio for building muscle and losing weight? What's the best exercise weight training according to where you are in your menstral cycle?
[31:07] Why am I constantly sick and losing hair 20 months postpartum? How do I manage the household, kids, and going back to work without stress?

Episode Links:
Article: Protein powder is kind of a scam
ScienceDirect Article: Creatine Monohydrate
Noelle's Post: Training with your Menstral Cycle
Episode #440: Cycle Syncing 2.0: Myth Busting, Customization, & Fitness Adaptations with Courtney Babilya

Sponsors:
Go to http://mdlogichealth.com/drschoice, and use coupon code WELLFED for 10% off.
Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!
Go to organifi.com/wellfed and use code WELLFED for 20% off your order.
Go to wellminerals.us/adrenal-stress-less/ and use code WELLFED to get 10% off your order.