Sal Di Stefano is a renowned fitness expert, author, and co-host of the hit podcast “Mind Pump”.  He joins the show  to break down the simple, sustainable principles that make strength training the most effective path to long-term health, confidence, and consistency.

We cover:

• Why it’s hard to “overdo” strength training—and the power of feeling strong
• Why quick fixes backfire and how to avoid the obsession trap
• How to get back on track without shame
• Negative motivation vs. real, lasting change
• The honest postpartum bounce-back reality
• Fitting fitness into a busy life (yes, even with 2 days a week)
• Fueling properly and overcoming the fear of losing progress
• Breaking up with restrictive dieting + when data doesn’t match real life
• The most effective form of cardio
• How to avoid hyper-palatable foods
• Reverse dieting basics + breakfast protein tips
• Sal’s most overrated and underrated exercises

Follow Sal at @mindpumpdistefano on Instagram.

This episode is brought to you by:

• Save 15% off my favorite Red Light Face Mask by using code BLONDE at www.boncharge.com.
• Go to justthrivehealth.com and use code WELL for 20% off your first 90 day bottle of Just Thrive probiotic. 
• Visit OSEAMalibu.com and use code BLONDE for 10% off your first order sitewide. 
• Use code WELL at cozyearth.com for up to 40% off. 
• Visit fatty15.com/WELL and use code WELL at checkout for an additional 15% off their Starter Kit.
• Go to fromourplace.com/BLONDE and use code BLONDE for 10% off sitewide. 

Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this solo episode, I’m covering everything from overrated beauty trends to the wellness habits that actually make a difference. I share the product I’ve been gatekeeping, the beauty brands I’m currently loving, and how my AM and PM skincare routines have evolved as I’ve started aging—publicly. We get into how my perception of beauty has shifted, thoughts on constant innovation in skincare, and why sometimes doing less for your skin and wellness actually works better. I also talk about the supplements I take, how I stay flexible without slipping into over-optimization, and what it really means to hear your intuitive voice. Plus: the real purpose of meditation, navigating people’s opinions about not having kids, balancing an active social life as an introvert, and a few honest updates from the chair (you’ll know what I mean)!

This episode is brought to you by:

• Go to armra.com/WELL or enter WELL to get 30% off your first subscription order.
• Visit quo.com/BLONDE for 20% off 6 months. 
• Get 40% off your first month at  Ritual.com/BLONDE.
• Try LMNT and get a free sample pack when you go to DrinkLMNT.com/WELL.
• Get $10 off your first month’s subscription and enjoy free shipping when you visit Nutrafol.com and use promo code BLONDE.
• Visit fatty15.com/WELL and use code WELL at checkout for an additional 15% off their Starter Kit.

Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dr. Nicole Cain is a leading expert in trauma-informed Clinical Psychology and holistic medicine for anxiety and panic, and author of the acclaimed book  Panic Proof. She joins the show to unpack the 9 types of anxiety and what your body is really trying to tell you. We explore how anxiety is more than a mental health issue; it’s often a message from your hormones, gut, immune system, or even unprocessed trauma. Dr. Cain breaks down the different types—from hormone and gut-driven anxiety to trauma, anger, and depressive anxiety—and how each has a unique root cause. We also get into the connection between autoimmune conditions and ACE scores, the truth about anxiety medications and dependency, and how to stop being gaslit by a system that overlooks the body’s role in anxiety. Plus, Dr. Cain shares her 3-step process to interrupt the anxiety cycle, how to regulate inbound stress, and simple ways to stimulate your vagus nerve to return to calm.

This episode is brought to you by:

• Get 20% off your first order by visiting foriawellness.com/BLONDE or use code BLONDE at checkout. 
• Save 15% off my favorite Red Light Face Mask by using code BLONDE at www.boncharge.com.
• Go to justthrivehealth.com and use code WELL for 20% off your first 90 day bottle of Just Thrive probiotic.
• Use promo code BLONDE at Puori.com/BLONDE for 20% off.
• Visit fatty15.com/WELL and use code WELL at checkout for an additional 15% off their Starter Kit.
• Go to fromourplace.com/BLONDE and use code BLONDE for 10% off sitewide.

Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This week, I’m joined by Dr. Felice Chan, a Chinese medicine doctor who bridges Eastern and Western approaches to healing after years studying allopathic medicine including shadowing an oncology neurosurgeon and working at Boston Children’s Hospital. We dive into the fascinating contrasts between healthcare in Hong Kong and the U.S., the 5,000-year misunderstanding around acupuncture, and how our gut health connects to anxiety, depression, and even our skin. Dr. Chan shares practical, science-backed tips to reduce bloating, support digestion, curb sugar cravings, and shift your mindset around food—plus her honest takes on popular health trends like intermittent fasting and cold plunging. We also get into cosmetic acupuncture, what not to do on your period, how emotions manifest physically, and how to “eat your skincare” by nourishing your blood and creating a vibrant, resilient body from the inside out.

This episode is brought to you by:

• Get 20% off your order at Bakedbymelissa.com/BLONDE.
• Go to ProLonLife.com/BLONDE for 15% off plus a $40 bonus gift when you subscribe to their 5-day program.
• Visit Hungryroot.com/blonde and use code blonde for 40% off your first box.
• Go to fromourplace.com/BLONDE and use code BLONDE for 10% off sitewide.
• Get $10 off your first month’s subscription and enjoy free shipping when you visit Nutrafol.com and use promo code BLONDE.
• Go to Quince.com/blonde for 365-day returns, plus free shipping on your order.

Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Anastasia is an entrepreneur (founder of Anastasia Beverly Hills) and author of Raising Brows: My Story of Building a Billion Dollar Beauty Empire. From watching Oprah in Romania without speaking a word of English to eventually calling her a friend—and doing her brows—Anastasia Soare’s story is the definition of the American dream. In this episode, we go deep into how she created an entire beauty category, built a global brand from scratch, and what she learned along the way. Anastasia shares how she went from working in a Melrose Place salon to shaping the faces of icons like Cindy Crawford, Michelle Pfeiffer, and Naomi Campbell, and the mindset that helped her persevere through countless “no’s.” We also talk about the biggest misconceptions about entrepreneurship, how to make calculated mistakes, and the habits that keep her grounded. Plus, she reveals what’s really in her beauty bag, her go-to skincare and makeup hacks, and her honest thoughts on microblading.

This episode is brought to you by:

• Go to BellamiHair.com and use code WELL to get 25% off your first clip-in order and book a free consultation. 
• Get an extra $100 site credit when you sell for the first time on TheRealReal.com/well.
• Visit everydaydose.com/WELL or enter code WELL at checkout to get 45% off your first order.
• Go to neurogum.com and use promo code WELL to get 20% off your first order. 
• Use promo code blonde for 35% off your first subscription order at livemomentous.com.

Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This week I’m joined by Joe Holder: performance specialist, Nike Master Trainer, and wellness educator who’s worked with everyone from Victoria’s Secret models to elite athletes, for a conversation that will completely reframe how you think about health and fitness. We get into why workouts don’t always need to be so hard (and how training too intensely can actually make you look and feel worse), the real reason women sometimes get “puffy” from exercise, and how applying a “dose mentality” can optimize results without obsession. Joe breaks down the importance of recovery, why the HIIT revolution did more harm than good, and how physical resiliency builds mental toughness. We also dive into the psychology of wellness including orthorexia, body dysmorphia, and how to pursue health without letting it consume you—plus intuitive eating, carb cycling, and his simple, grounded hacks for starting the day with presence and balance.

This episode is brought to you by Bellami Hair, Boncharge, Field of Greens, Just Thrive, Fatty15, Ro Body, and Quo.

• Go to BellamiHair.com and use code WELL to get 25% off your first clip-in order and book a free consultation. 
• Save 15% off my favorite Red Light Face Mask by using code BLONDE at www.boncharge.com.
• Visit fieldofgreens.com and use promo code WELL for 20% off.
• Go to justthrivehealth.com and use code WELL for 20% off your first 90 day bottle of Just Thrive probiotic.
• Visit fatty15.com/WELL and use code WELL at checkout for an additional 15% off their Starter Kit.
• Go to ro.co/BLONDE to see if your insurance covers GLP-1s for free.
• Visit quo.com/BLONDE for 20% off 6 months. 

Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dr. Ryan Neinstein is one of the most sought-after plastic surgeons in the world, known for his meticulous artistry, innovative techniques, and unwavering commitment to excellence. In this high-energy conversation, we dive into everything from how he screens patients for surgical readiness to the psychology of enhancement versus transformation. Dr. Neinstein breaks down the evolution of the “Birkin of Bodies,” the nuances of mommy makeovers, and how menopause reshapes the body (and what can actually be done about it). We also discuss GLP-1’s impact on surgical outcomes, the truth about minimally invasive techniques and why trends in cosmetic surgery can be dangerous. Plus, he shares his approach to creating “ballerina arms,” the difference between removing fat and tightening skin, and the most gratifying surgeries of his career.

Dr. Neinstein was ranked #1 Tummy Tuck Surgeon in America by his peers, follow him on Instagram @drneinstein to learn more about his practice. 

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Neuroscientist and longevity expert Dr. Kay Linker joins me to break down the science of staying young—inside and out. We dive deep into how the brain ages (and how to slow it down), the neuroscience behind exercise, and why Zone 2 training is a game-changer for cognitive health. Dr. Linker explains how your brain detoxes itself, how to avoid glucose spikes and crashes, and what fasting really does for your mind. We also talk hormones, exosomes, and the surprising link between how you look and how you feel. From optimizing nutrition and reducing dementia risk to her sauna and cold plunge routine for longevity, this episode is packed with cutting-edge insight. Plus, we cover the best next-gen skincare, the three pillars for lasting brain health, and which “healthy” trends to skip altogether.

This episode is brought to you by YNAB, ProLon, Ritual, LMNT, Momentous, Puori, and Fatty15.

• Visit www.ynab.com/well to claim an exclusive three-month free trial, with no credit card required.
• Go to ProLonLife.com/BLONDE for 15% off plus a $40 bonus gift when you subscribe to their 5-day program.
• Visit ritual.com/BLONDE for 25% off your first month. 
• Try LMNT and get a free sample pack when you go to DrinkLMNT.com/WELL.
• Use promo code blonde for 35% off your first subscription order at livemomentous.com. 
• Use promo code BLONDE at Puori.com/BLONDE for 20% off.
• Visit fatty15.com/WELL and use code WELL at checkout for an additional 15% off their Starter Kit.

Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Jen Atkin is a celebrity hairstylist, founder of the brands OUAI and Mane, co-founder of Highlight Artists, author and BELLAMI Global Brand Ambassador. She joins me for a candid conversation on all things hair, hustling to build a successful career and hard-earned wisdom. Jen opens up about how loss has shaped her life and business, why work ethic and authenticity matter more than ever and how the Kardashians helped put her on the map after years of prioritizing clients over her own life. We get into learning to say no, overcoming perfectionism after growing up in a Mormon household, surviving the LA fires and the beauty hacks she swears by. She also shares the most flattering cuts for every face shape, the truth about extensions, the hair myths she wants us to stop believing and so much more.

Go to BellamiHair.com and use code WELL to get 25% off your first clip-in order and book a free consultation.

Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

In this solo, I’m catching you up on everything: walking through hard things and what it actually feels like when life finally turns around. I talk about staying friends with an ex (yes, it’s possible), how my lifestyle now compares to when I was married, and the biggest perspective shifts I’ve had post-divorce. I also get into finding joy in the small stuff, how to want what you already have, and my honest thoughts on kids now that I’m in a happy, long(ish) relationship. For a little beauty chat, I discuss my current in-office treatments, easy chest hacks, what I wish I did earlier, and the top five skincare and makeup products I can’t live without.

This episode is brought to you by YNAB, Armra, Boncharge, Foria, Just Thrive, Fatty15, and Ourplace.

• Visit www.ynab.com/well to claim an exclusive three-month free trial, with no credit card required.
• Go to armra.com/WELL or enter WELL to get 30% off your first subscription order.
• Save 15% off my favorite Red Light Face Mask by using code BLONDE at www.boncharge.com.
• Get 20% off your first order when you visit foriawellness.com/BLONDE or use code BLONDE at checkout.
• Go to justthrivehealth.com and use code WELL for 20% off your first 90 day bottle of Just Thrive probiotic. 
• Visit fatty15.com/WELL and use code WELL at checkout for an additional 15% off their Starter Kit.
• Go to fromourplace.com/BLONDE and use code BLONDE for 10% off sitewide.

Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services referred to in this episode.

Produced by Dear Media.

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.