A recent study found that 90% of Americans are metabolically unhealthy. What’s missing? Our muscle!! Today, we discuss the latest fitness trends, and provide a simple template to build muscle for longevity. We also talk about blood sugar management, insulin resilience, and simple ways to improve glucose control. Let’s get back to the basics!

Timestamps:
[1:40] Welcome
[7:40] Discussion on "exercise snacking"
[15:50] Discussion on pilates
[26:24] How do I program weight-lifting workouts (how many days per week, what body parts to work the same day, go-to lifts, etc.)
[39:04] How to manage insulin resistance beyond the basics
[58:00] How do we educate kids about ingredients without causing them stress and anxiety about food?

Episode Links:
New York Times Article: Is Protein Powder a Scam?
Reddit Thread: Pilates
Article: The Pilates Industry's New Era
Noelle's Free 12-week at home program
NIH Article: Prevalence of Optimal Metabolic Health in American Adults
Listen to Episode #339: How to Help Kids Become Healthy Eaters, Eat Intuitively, and Trust Their Bodies with Mariel Baron

Sponsors:
Go to wellminerals.us/adrenal-stress-less/ and use code WELLFED to get 10% off your order.
Go to blissy.com/wellfed and use code WELLFED for 30% off your purchase!
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!

 

If you’re overwhelmed and utterly confused when it comes to EMFs, you’re not alone. Today, we discuss everything you need to know about cell phones, Wifi, EMFs, and dirty electricity, and how to realistically manage your exposure in the modern world. Nicolas Pineault is a legend, and we answer ALL of your questions in this episode!

Timestamps:
[3:42] Welcome Nicolas Pineault
[3:45] Do you carry your cellphones in your pocket?
[5:49] What are EMF's?
[9:50] What are the different types of EMF's for us to consider?
[17:17] How does dirty electricity go through your body?
[23:06] Should we be unplugging electronics from the wall instead of leaving them plugged in when not using them?
[26:48] What are the most common sources of EMF's?
[36:27] Should we be turning off all the antennas (WiFi, Bluetooth, and 5G) at night and should we be using one source over the other?
[40:00] What do we know about the science of EMF's and how it impacts the body?
[49:49] What do we currently know about 4G and 5G and the impacts it has on the body?
[58:47] What are some common symptoms of too much EMF exposure?
[1:02:59] What is the problem with using a cellphone in the car?
[1:08:52] Do EMF blocking devices work?
[1:18:41] Is solar power high EMF and is it safe?

Episode Links:
Visit The EMF Guy website
Electro-Pollution Fix
Follow Nick on Instagram
The EMF Guy YouTube Channel
Listen to the EMF Guy Podcast
Book: The Non-Tinfoil Guide to EMFs: How to Fix Our Stupid Use of Technology
SMA America

Sponsors:
Go to iherb.com/shop/wellfed and use code WELLFED to get 22% off your first order or 15% off for existing customers.
Go to http://mdlogichealth.com/chocolate and use coupon code WELLFED for 10% off and you always get free shipping on orders of $59 or more.
Go to wellminerals.us/chill and use code WELLFED to get 10% off your order.

Today, we’re cutting the crap and getting to the bottom of confusing gut related issues, including SIBO, IBS, and more! Sarah Kay Hoffman is one of the leading experts in gut health, and she’s here to answer all your questions about reoccurring gut issues, probiotics, problems reintroducing foods, and more! 

Timestamps:
[3:08] Welcome Sarah Kay Hoffman
[6:28] What is SIBO and is it hard to get diagnosed?
[12:11] Explain the three pillars and why they're important
[15:53] What do emotions have to do with our gut health?
[18:16] Why does my stomach hurt after almost everything I eat?
[24:10] Is it normal to have some bloating at the end of the day?
[26:59] What is the actual root cause of SIBO?
[30:58] I'm wondering why some days everything I eat goes straight through me.
[35:35] Should you take probiotics if you have or have had SIBO?
[39:27] If there is no way of testing, is there any way of knowing if it's SIBO or some other gut issue like dysbiosis or poor digestion?
[42:10] How do you live a daily life while doing no slash low FODMAP diets?
[47:00] I'd love to know if hormone replacement therapy can be the reason why all my gut related symptoms disappeared.
[48:46] Is there a right order in which to consume foods?
[51:58] Once you've had SIBO, are you more prone to suffering from it again?
[54:04] I have interstitial cystits. Is it difficult to use some of the protocols for gut health?
[56:31] How can you check for SIFO versus SIBO?
[58:26] I have stabbing pain upon eating my first food of the day. Is this typical for people with SIBO?
[1:01:20] I had methane overgrowth issues. I'm doing better, but is it always something I should keep my eye on?
[1:03:52] What can I do to heal SIBO while breastfeeding?

Episode Links:
Visit Sarah's Website
Follow Sarah on Instagram
Listen to A Gutsy Girl Podcast
Book: A Gutsy Girl's Bible: A 21-Day Approach to Healing the Gut
SIBO Bi-Phasic Diet
Dysbiocide
Episode #325 with Sarah Kay Hoffman

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

If you’re struggling to untangle stress, hormone, and thyroid related symptoms, this episode is for you! Today, Dr. Izabella Wentz talks through adrenal dysfunction, and how it relates to thyroid issues. We also talk lab work, root causes, and whether certain protocols or restrictive diets actually make a difference.

Timestamps:
[3:33] Welcome Dr. Izabella Wentz
[7:00] What are some root causes of adrenal dysfunction?
[15:17] How are the thyroid and adrenal glands connected?
[20:39] If someone's labs are normal, but have high reverse T3, would that be something to note?
[21:43] Do you recommend people get a diagnostic test for adrenal dysfunction diagnosis or do you go off of symptoms?
[24:35] What are common symptoms for women when it comes to thyroid issues?
[29:50] Can you provide some troubleshooting tips for her adrenal recovery protocol?
[36:35] What do I address first - Do I address my adrenals or my thyroid?
[40:52] Is it necessary to go gluten free when you have a thyroid condition?
[49:48] How can you tell if you're feeling bad from an adrenal fatigue crash or a hashimoto's flare?
[52:40] What do you do if your thyroid numbers are good but you still have symptoms?
[57:20] How do I get off thyroid medicine/ Should I get off thyroid medicine?
[1:00:05] What's the connection between thyroid disorders and iodine?
[1:04:07] Can you discuss supplements for hashimoto's?
[1:09:24] What are some shifts a woman with a thyroid condition can do to set herself up for success during pregnancy?
[1:15:56] What is your favorite at home test for getting a full thyroid panel when your doctor won't test?

Episode Links:
Follow Dr. Izabella Wentz on Instagram
Connect with Dr. Izabella Wentz on Facebook
Visit the Thyroid Pharmacist Website
Download your FREE ABC's of Adrenals Support Guide
Episode #083: Finding The Root Cause Of Hypothyroidism, Hashimoto’s Thyroiditis, And Thyroid Disorders With Dr. Izabella Wentz
Benfotiamine
Adrenal Cocktail Recipe
Iodine
Myo-Inositol 600mg + Selenium 83 mcg
D Minder Pro App
Ashwagandha
Saccharomyces Boulardii
For Pregnancy: TSH .5 – 2.0 for fertility, Omega-3s, Carnitine, Selenium
Labs:
RUPA health
Ulta Lab Tests
ZRT Labs

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/chocolate and use coupon code WELLFED for 10% off and you always get free shipping on orders of $59 or more.
Go to wellminerals.us/adrenal-stress-less/ and use code WELLFED to get 10% off your order.

What’s the deal with these oral peptide supplements everyone is talking about? Get ready to learn more than you wanted to know! We also discuss the good and bad when it comes to caffeine, and how to tackle weight loss struggles in your 40s. 

Timestamps:
[1:47] Welcome
[3:44] Discussion on oral peptides
[22:14] Can my morning coffee really wreck that much havoc on my hormones?
[36:54] I have intense work and life stress that makes my period late. How can I avoid this in the future?
[47:00] I am 42 years old, in peri-menopause, and cannot lose weight. I strength train and eat clean - help!

Episode Links:
Article: Improved Strength Recovery and Reduced Fatigue with Suppressed Plasma Myostatin... 
Article: Vicia faba Peptide Network Supplementation Does Not Differ From Milk Protein...

Sponsors:
Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.
Go to getkion.com/wellfed to get 20% off your order.
Go to organifi.com/wellfed and use code WELLFED for 20% off your order.
Go to http://mdlogichealth.com/chocolate and use coupon code WELLFED for 10% off and you always get free shipping on orders of $59 or more.

This episode is PACKED with evidence-based information about real food for fertility with Lily Nichols, RDN! We dive right into some of the most confusing and controversial nutrition topics, including protein for fertility, vegetable oils, and iron supplements! We also talk about how to support your body postpartum so that you can get back to feeling your best after baby.

Timestamps:
[4:34] Welcome Lily Nichols
[7:18] Does protein intake alone have a beneficial impact on fertility?
[9:50] Is it that important that we focus on high quality bioavailable protein or is it that if we just up protein intake overall it will benefit fertility?
[26:06] What does the research say when it comes to vegetable oil consumption, specifically how it relates to fertility and/or inflammation?
[30:49] How do you know if a vegetable oil is damaged or not?
[35:10] What foods or types of food should you focus on when going through fertility treatments?
[39:43] Can you talk about using adaptogens and mushrooms while pregnant?
[41:50] Can you give some suggestions for anemia during pregnancy?
[51:10] Do protein goals go up during pregnancy and/or postpartum?
[53:47] Curious about nutritional needs while breastfeeding. I've heard that breastfeeding mama's need 800 additional calories a day, but what about under producers?
[58:39] How do you support your body and hormones to decrease postpartum hair loss?
[1:02:47] How long should nutrition be a priority postpartum realistically for a new mom?

Episode Links:
Visit Lily's Website
Book Website: Real Food for Fertility
Buy "Real Food for Fertility"
Buy "Real Food for Pregnancy"
Buy "Real Food for Gestational Diabetes"
Episode #235: Preconception and Prenatal Nutrition with Lily Nichols, RDN (Part 1)
Episode #237: Nutrition for Pregnancy, Postpartum Recovery, and Breastfeeding with Lily Nichols, RDN (Part 2)
Article: How much iron do you actually absorb from food?
Article: The Truth about Postpartum Hair Loss
Article: Protein Requirements in Pregnancy are higher than previously thought
Article: 5 Fertility Diet Myths
Botanical Medicine for Women's Health 2nd Edition by Aviva Romm

Sponsors:
Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!
Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order.
Go to http://mdlogichealth.com/chocolate and use coupon code WELLFED for 10% off and you always get free shipping on orders of $59 or more.
Go to wellminerals.us/adrenal-stress-less/ and use code WELLFED to get 10% off your order.

Dr. Jolene Brighten, otherwise known as the queen of hormone imbalances and period problems, answers all your questions! In this extended episode, we discuss common hormone issues, stress, gut health, high cortisol, PCOS, and more! Originally aired in May 2023.

Timestamps:
[3:24] Welcome Dr. Jolene Brighten
[5:05] What is one piece of advise you would give to somebody who is struggling with hormone balances?
[8:35] What are some things in our modern world that are contributing to the rise in hormone imbalances and issues?
[21:49] Which is more important or which should I focus on first - should I balance my hormones and reduce my stress or should I work on detoxification pathways and gut health?
[30:21] What are some signs of high cortisol and  does high cortisol impact the endocrine system and our hormones?
[38:35] What is your favorite diagnostic test for figuring out what's going on with your hormones?
[48:14] Any advice about men with low libido?
[53:00] I have non-traditional signs of PCOS. My doctor wants to treat this with heart meds. What are my options?
[56:02] Is it normal to have body joint pain just before my period?
[59:35] I get horrible headaches during the second and third day of my period. Is there anything I can do for this?
[1:00:09] How long can it take for cycles to regulate after getting off of the pill?
[1:01:08] What can I do for extremely heavy periods in my 40's?
[1:05:07] What's your best advice for when doctors are pushing for meds, like ozempic?

Episode Links:
Visit Dr. Jolene Brighten's website
Follow Dr. Jolene Brighten on Instagram
Get the book "Is This Normal? Judgment-Free Straight Talk about Your Body"
Get the book "Beyond the Pill"
Listen to episode #213: The Pill, Irregular Periods, & Post-Birth Control Syndrome With Dr. Jolene Brighten  
Get Inositol
Get Saw Palmetto
Dutch Test
Treating Acne Naturally

Sponsors:
Go to http://mdlogichealth.com/chocolate and use coupon code WELLFED for 10% off and you always get free shipping on orders of $59 or more.
Go to iherb.com/shop/wellfed and use code WELLFED to get 22% off your first order or 15% off for existing customers.
Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

Your guide to strength training and building muscle with Ashley Nowe of Get Mom Strong. Ashley also talks through postpartum issues that most moms experience, including core and pelvic floor issues, back pain, and diastasis recti, and exactly what to do to fix them. Let’s get strong!

Timestamps:
[3:40] Welcome Ashley Nowe
[5:45] How often should women be strength training?
[8:05] What do you recommend women do on the days that they are strength training?
[12:11] Do you recommend simple movements or compound exercises and why? What about set and rep ranges?
[14:20] Define progressive overload
[15:15] What's the first thing women should do postpartum to set themselves up for success?
[18:07] Do you think every women needs to go to pelvic floor physical therapy postpartum?
[25:36] How do you know when you're actually ready to get back into fitness postpartum?
[29:54] What are some good mental cues that you use to make sure you're actually engaging your core properly?
[33:16] When is it safe to do core work after a c-section? How do we get back into strength training post c-section and any tips to smooth out the pooch around my scar?
[36:30] Is it true diastasis recti won't truly heal until I stop breastfeeding and how long does it take to fully heal?
[45:24] What are some red flag signs that pelvic floor physical therapy may be indicated?
[48:16] How is back pain connected to pelvic floor disfunction?
[50:08] What are some strength training exercises that also strengthen the pelvic floor?
[52:09] Is it possible after four kids that diastasis recti never goes away, even with proper physical therapy?
[53:28] I'm a year postpartum and want to get back into strength training but fatigue is taking over. Any recommendations?
[55:24] How long would you suggest doing the same routine before switching or incorporating other lifts?
[56:55] I lift and am feeling great but I have really tight hips no matter how much I stretch. Any tips?
[58:58] I am not seeing any progress in my upper body postpartum. Could breastfeeding be effecting this?

Episode Links:
Follow Get Mom Strong on Instagram
Get Mom Strong's Website
NPR: Women who do strength training live longer
NIH: Women may realize health benefits of regular exercise more than men
C-Section Scar Massage
Use code WFWOMEN30 for a 30 day free trial of Ashley's SLAM program at Getmomstrong.com 

Sponsors:
Go to blissy.com/wellfed and use code WELLFED for 30% off your purchase!
Go to http://mdlogichealth.com/chocolate and use coupon code WELLFED for 10% off and you always get free shipping on orders of $59 or more.
Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order.
Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!

Have you tried the new Ozempic smoothies? We haven’t, but Stefani is definitely interested. We also discuss our thoughts on GLP-1 medication, how to cut back on cardio, and dealing with hair damage.

Timestamps:
[1:47] Welcome
[11:37] Discussion on ozempic smoothies and GLP1
[29:26] Advice on cardio - I'm scared I'll gain weigh if I cut back.
[44:47] How do you add enough calories to account for breastfeeding while adding strength training back in without resorting to junk calories?
[53:07] What are some cleaner shampoo options that actually work?

Episode Links:
Get Noelle's protein hacks guide
Shop the beauty counter sale
News Article: Ozempic Smoothies
Pumpkin Protein Balls Recipe
Innersense scalp scrub
Apple Cider Vinegar hair rinse
Shop Divi
Rahua Hydration Hydrating Hair Conditioner
EVOLVh - Natural UltraShine Moisture Conditioner
Sign up for the Headache Relief Diet trial

Sponsors:
Go to getkion.com/wellfed to get 20% off your order.
Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.
Go to organifi.com/wellfed and use code WELLFED for 20% off your order.
Go to http://mdlogichealth.com/chocolate and use coupon code WELLFED for 10% off and you always get free shipping on orders of $59 or more.

The ultimate deep dive on gut health! If you’re struggling with chronic gut issues, including IBD, IBS, Crohn’s, Colitis, SIBO, and more, this episode will change the course of your life. Dane Johnson of Crohn’s Colitis Lifestyle talks root causes, co-infections, the foundations of healing, loss of tolerance with food, and what to focus on first. Buckle up, there’s a lot to learn!

Timestamps:
[4:17] Welcome Dane Johnson
[5:32] What is the difference between IBS and IBD?
[16:21] What are the ways in which we optimize digestion?
[31:38] When someone has a long standing gut issue, is there typically an overgrowth of bacteria or yeast?
[38:06] Where do you recommend people start with treatment?
[56:13] Is glutamine helpful for everyone as far as healing the gut lining?

Episode Links:
The IBD Shop
CClifestyle Website
How to improve digestion:
Ox bile
Betaine
High dose pancreatic enzymes
Natural digestive bitters
Chew your food well
H Pylori
Mastic Gum
Gastromend-HP
General Mentions:
Herxheimer reaction
The Candida Cure
Starwood Botanicals Slippery Elm
Starwood Botanicals Marshmallow Root
ImmunoLin
Body Bio Tudca
Body Bio Oil

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