Autumn Smith is a nutrition expert and co-founder of Paleovalley who completely transformed her health after years of IBS, chronic pain, anxiety, and burnout. While touring with J.Lo and training with Tracy Anderson—working out up to six hours a day—her body hit a breaking point. In just 30 days, she rebuilt her energy, reduced inflammation, and changed the way she approaches food.

In this episode, we break down the exact shifts that made the biggest difference—and what actually matters when it comes to feeling good, having stable energy, and supporting your body through nutrition.

We cover:

    •    The exact dietary staples that changed everything in 30 days

    •    How anxiety, inflammation, and food choices are connected

    •    How to tell the difference between real hunger vs. boredom eating

    •    Why digestion suffers when you’re distracted while eating

    •    Intermittent fasting and its impact on hormones

    •    Protein quality: powders vs. whole foods, and why amino acids matter

    •    Why glycine is essential for inflammation, recovery, and skin

    •    Collagen, organ meats, and key nutrients most people are missing

    •    Signs of iron deficiency and what to look for

    •    What to look for on labels when buying meat

    •    The importance of your omega-6 to omega-3 ratio

    •    The truth about seed oils—and what actually matters

    •    Citric acid, fermented foods, and hidden dietary disruptors

If you feel like you’re doing everything “right” but still dealing with low energy, inflammation, or food confusion—this episode will simplify what actually works.

Visit paleovalley.com/well for 15% off your first purchase. Also, shop Wild Pastures and get 20% off for life, an extra $15 off your first purchase at wildpastures.com/well

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.

Ariana Medizade is a wellness expert focused on metabolic health, body composition, and sustainable strategies for looking and feeling your best. She joins the show to break down the actual order of operations for a summer glow-up—what matters, what doesn’t, and where to start if you want real results.

This episode cuts through the noise. Instead of stacking a million habits, Ariana explains how to prioritize the fundamentals—sleep, nutrition, muscle, and blood sugar—so everything else (energy, skin, cravings, even “cortisol face”) falls into place. We get into the biggest mistakes women make when trying to lean out, what’s driving modern fatigue and weight gain, and the supplements and habits that are actually worth it.

If you want to feel tighter, more energized, and genuinely glowy by summer—without overcomplicating it—this is your blueprint.

We cover:

        •    The order of operations for a real glow-up

        •    The #1 sleep mistake keeping you exhausted (and how to fix it)

        •    How modern life is disrupting hormones, metabolism, and energy

        •    Body composition vs. weight loss (and why muscle changes everything)

        •    How to get lean, toned, and defined—without overtraining

        •    Why building muscle stabilizes blood sugar (and reduces cravings)

        •    Creatine for women: benefits for body, brain, and longevity

        •    Supplements for carb cravings + blood sugar regulation

        •    How to naturally support GLP-1 and appetite control

        •    Cortisol myths vs. reality (and what “cortisol face” actually is)

        •    How to reduce water retention and look less inflamed

        •    Best electrolytes, collagen, and what’s actually worth buying

        •    Peptides, black seed oil, and trending wellness tools

        •    The biggest wellness scams to avoid

You can find Ariana on Instagram at @wellness.pharm and on TikTok at @thewellnesspharm.

This episode is brought to you by:

• Head to armra.com/WELL or enter WELL to get 30% off your first subscription order.
• Go to CLEARSTEM.com/WELL and use code WELL at checkout to get 15% off your first order.
• Get $25 off your first purchase when you go to TheRealReal.com/well.
• Go to 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 you’re eligible for the new GLP-1 pill on ro.
• Visit livemomentous.com and use promo code well for up to 35% off your first order.
• Get 30% off and free shipping at drinkspark.com with code WELL.

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.

Kelli Anne Sewell is a celebrity makeup artist known for creating effortless, camera-ready glam that enhances your natural features.

She joins me to break down how to actually do your makeup so it looks good in real life and on camera. We get into underpainting, the 5-minute face, and how to achieve that dewy, “filtered” skin without looking cakey or overdone.

Kelli shares her go-to techniques, drugstore favorites, best under-$30 products, and the biggest mistakes most of us are making—from lip lining to powder to eye makeup. We also talk about the trends she’s over, what’s actually worth it, and how to think about makeup as “you, but hotter.”

Plus, we get into celebrity looks (Margot Robbie vs J.Lo), face taping, Botox, lymphatic drainage, and how to make your makeup last all day.

We cover:

• The 5-minute face
• Underpainting + dewy skin
• Drugstore favorites + best under $30
• Makeup mistakes that age you
• Lip lining, powder, and eye makeup tips
• Celebrity makeup breakdowns
• How to make your makeup last

Follow @well.pod for all of the products mentioned in this episode!

Visit https://apps.apple.com/us/app/makeup-by-kelli-anne/id6447703340 and use code WELL20 for 20% off your first three months of a membership 

This episode is brought to you by:

• Use code WELL and save 20% on your first order at https://justthrivehealth.com/WELL. 
• Head to paleovalley.com/well or use code well at checkout for 15% off your first purchase. 
• Head to opositiv.com/BLONDE or enter code BLONDE at checkout for 25% off your first purchase.
• Go to butcherbox.com/well for $20 off plus free shipping.
• Try LMNT and get a free sample pack when you go to DrinkLMNT.com/WELL.
• Pick up a bottle of R.W. Knudson at your local grocery store today.

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. Karan Rajan is an NHS surgeon, gut health specialist, founder of LOAM, and host of the Dr. Karan Explores podcast. He joins the show to explain why so many people are constantly bloated, reacting to foods, and being told it’s “normal”—and what’s actually going on in your gut.

We break down the truth about “leaky gut,” the fiber deficiency epidemic, and how your microbiome is directly influencing your hormones, mood, and skin. Dr. Rajan also shares why many gut health trends are overcomplicated or misguided—from over-reliance on probiotics to restrictive protocols like low FODMAP—and what actually moves the needle when it comes to digestion.

You can find Dr. Karan Rajan on Instagram @drkaranrajan and on TikTok @dr.karanr and Loam on Instagram and their website https://loamscience.com/ 

We also get into:

• What healthy digestion actually looks like
• How often you should be going to the bathroom
• Common causes of bloating (including “healthy” foods)
• The gut–brain connection and anxiety
• How stress and hormones impact digestion
• Why fiber is one of the most overlooked tools in health
• The downside of probiotics for some people
• SIBO, elimination diets, and when they go too far
• Lemon water—does it actually help?
• Parasite cleanses, microbiome trends, and fecal transplants
• GLP-1 medications and gut health

If your gut feels off but you can’t figure out why—or you’ve tried everything and still feel stuck—this episode will give you clarity on what actually matters.

This episode is brought to you by:

• Save 15% off my favorite Red Light Mask from BON CHARGE by using code BLONDE at www.boncharge.com.
• Visit Nutrafol.com and use code BLONDE for $10 off your first subscription and free shipping.
• Shop SKIMS Fits Everybody collection at http://www.skims.com/well.
• Head to paleovalley.com/well or use code well at checkout for 15% off your first purchase. 
• Go to ButcherBox.com/well for $20 off plus free shipping.
• Visit vuori.com/well for 20% off your first purchase and free shipping on orders over $75. 
• Head to ladder.fit/WELL for a 7-day free trial and $10 off your first month.

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.

Mara Roszak is a celebrity hairstylist whose clients include Emma Stone, Zoe Saldana, and Olivia Wilde, and the founder of cult favorite sustainable haircare brand RŌZ.

In this episode, Mara joins me to break down everything we’re getting wrong about hair, from the biggest myths she wishes would disappear to the subtle styling habits that quietly cause breakage and damage.

We talk about the surprising things people do every day that ruin their hair (including why your brush might be part of the problem), whether cutting your hair actually helps it grow and if it’s truly possible to be blonde and still have long healthy hair.Mara also shares the minimalist hair routine she recommends for strong, healthy hair, how to properly care for your scalp, what to look for in a heat protectant and the styling techniques that make the biggest difference in hair health and longevity.

We also get into her approach to celebrity styling, what goes into red carpet and Oscars hair, how to find the most flattering haircut for your face shape and the simple tricks that create that perfect blowout at home.

If you want stronger, healthier hair, and the insider secrets celebrity hairstylists actually use, this episode is packed with tips you’ve probably never heard before.

You can find Mara on Instagram @MaraRoszak and check out her haircare line, RŌZ, online and at Sephora. 

This episode is brought to you by:

• Go to Hungryroot.com/blonde and use code blonde for 40% off your first box and a free item of your choice.
• Get $25 off your first purchase when you go to TheRealReal.com/well.
• Head to armra.com/WELL or enter WELL to get 30% off your first subscription order.
• Go to 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 you’re eligible for the new GLP-1 pill on Ro.
• Visit Ritual.com/BLONDE for 25% off your first month.
• Get 30% off and free shipping at drinkspark.com with code WELL.

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.

Joe Holder is a performance coach, Nike Master Trainer, and wellness strategist who works with elite athletes, artists, and brands at the intersection of fitness, mindset, and longevity.

If you want real results by summer, this episode lays out exactly how to use the next 12 weeks to build strength, improve conditioning, lose fat effectively, and create a body that looks and performs better. We break down how to get into solid general shape in the first 4–6 weeks, then transition into smarter “toning” phases that focus on muscle balance, symmetry, and definition. Joe explains the difference between building vs. toning muscle (and why most people get this wrong), plus what most people miss when structuring a workout plan that actually delivers visible change.

You’ll learn how to use the three types of cardio strategically, including when cardio helps recovery instead of hurting progress, and how to apply progressive overload, de-load phases, and supercompensation so your body keeps adapting.

We also get tactical with carb cycling, sustainable fat loss, training with PCOS and how to monitor short-term progress so you build real intuition about what’s working.

Joe shares the key difference between rigid routines and flexible frameworks, what elite athletes and celebrities do differently, and how to stay consistent long enough to see real momentum.

If you’re ready to treat the next 3 months like a focused training camp and walk into summer feeling strong, lean, and dialed, this episode is your blueprint.

You can find Joe at @joeholder on Instagram, and follow @exercise_snacks for workout ideas and exercise inspiration.

This episode is brought to you by:

• Save 15% off my favorite Red Light Mask from BON CHARGE by using code BLONDE at www.boncharge.com.
• For a limited time, Prolon is offering 15% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day program! Visit ProlonLife.com/BLONDE to claim your 15% discount and bonus gift.
• Use code WELL and save 20% on your first order at https://justthrivehealth.com/WELL. 
• Go to Piquelife.com/WELL and secure 20% off for life.
• Visit livemomentous.com and use promo code well for up to 35% off your first order.
• Get $25 off your first purchase when you go to TheRealReal.com/well.

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 sitting down with my longtime manager and close friend, Chelsea Becker--the type A to my type B--for an honest conversation about beauty, hormones, motherhood, ambition and what “having it all” actually looks like in this phase of life. We talk about navigating life with and without kids, the selflessness motherhood brings, and what we’d struggle with most if we switched roles. We get into the scrutiny women face in the public eye, the hypocrisy around criticizing women for being transparent, and why I regret talking so openly about certain procedures. We discuss whether confident, secure women can still want to change their appearance and why that conversation feels so charged. 

On the beauty side, we break down the advice we got in our 20s that turned out to be a lie, the things we did as teens that now make us cringe, honest thoughts on peptides, basic laser protocols, the treatments I like for fine lines and pigmentation and how to find a provider you actually trust. We also talk about periods getting worse with age, perimenopause symptoms no one prepares you for and how hormones shift everything from your skin to your workouts. 

On the fitness side, we get real about maintaining consistency with two young kids and a business, at-home workout recommendations, why we’re not chasing a certain physique at 40 (except maybe the Kardashian arm!) and focusing on strength and longevity instead. We also share a writing exercise to optimize your life, how recovery principles shape the way we approach beauty and ambition, and what being of service actually means in this season. It’s layered, funny, self-aware and very much a conversation between two women figuring it out in real time.

Get 30 days free & $30 off of Waking Up at https://wakingup.go2cloud.org/aff_c?offer_id=3&aff_id=89

This episode is brought to you by:

• Go to CLEARSTEM.com/WELL and use code WELL at checkout to get 15% off your first order.
• Get $25 off your first purchase when you go to TheRealReal.com/well.
• Head to armra.com/WELL or enter WELL to get 30% off your first subscription order.
• Visit Ritual.com/BLONDE for 25% off your first month.
• Go to fatty15.com/WELL and use code WELL at checkout for an additional 15% off their Starter Kit.
• Visit livemomentous.com and use promo code well for up to 35% off your first order.

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 FREE powerful manifestation guided audio will shift your energy FAST. Get a 14-day free trial and over 60% off for a limited time at activations.com/blonde. Discount only available through the website, not the app store.

Listen to my interview with founder Mimi HERE.

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.

Mark Manson is the bestselling author of The Subtle Art of Not Giving a Fck* and Everything Is Fcked*, and host of The Mark Manson Podcast. He joins me for a powerful conversation that completely reframes confidence, purpose, and people pleasing.

We unpack why modern confidence is so misunderstood, and how many of us are accidentally undermining it by chasing validation, praise and external accolades. Mark breaks down his actual formula for confidence: what truly builds it, what quietly erodes it and why you can’t “affirmation” your way into feeling secure.

We talk about the psychology at the core of people pleasing, why fear of rejection runs so deep and how to set personal rules that create strong boundaries without constant anxiety about disappointing others. We also get into how to properly audit your life, the problem with self-diagnosing in the age of TikTok therapy and why self awareness alone isn’t enough.

Finally, we dismantle the myths around purpose--why most people are searching for it in the wrong way--and the three components that actually create a meaningful life.

If you’ve ever struggled with people pleasing, outsourced your worth, or felt pressure to “find your purpose,” this episode will give you a much more grounded, practical framework for becoming genuinely confident.

This episode is brought to you by:

• Save 15% off my favorite Red Light Mask from BON CHARGE by using code BLONDE at www.boncharge.com.
• If you want clearer insight into your health, go to ForHers.com and schedule your labs today.
• Use code WELL and save 20% on your first order at https://justthrivehealth.com/WELL.
• Go to ro.co/blonde to see if you’re eligible for the new GLP-1 pill on ro.
• Head to paleovalley.com/well or use code well at checkout for 15% off your first purchase. 
• Visit ButcherBox.com/well for $20 off plus free shipping.

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.

Cass Dimicco is a content creator and founder of fashion and accessories brand, Aureum Collective.In this episode, she opens up about navigating endometriosis, undergoing surgery and the emotional shift from not wanting kids to trying to conceive. We talk about why women’s health issues are often minimized, the pressure of comparing timelines and what it's really like trying to trust the timing of your own life—even when you don’t have it all figured out.

We also go behind the curtain of content creation: snark pages, online hate, building a brand in public, plus her best styling tips, fashion icks, and hair health secrets. This is a completely unfiltered, honest conversation about the truth behind the perfect feeds you see on social media.

This episode is brought to you by:

• Go to activations.com/blonde to unlock your massive discount - special limited-time only.
• Grab 30% off your first month of Mitopure Gummies at timeline.com/arielle30. 
• If you want clearer insight into your health, go to ForHers.com and schedule your labs today.
• Visit livemomentous.com and use promo code well for up to 35% off your first order.
• Go to armra.com/WELL or enter code WELL to get 30% off your first subscription order.
• Head to opositiv.com/BLONDE or enter code BLONDE at checkout for 25% off your first purchase.
• Get $25 off your first purchase when you go to TheRealReal.com/well.

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.