Saunas are everywhere in wellness culture—but are they actually worth your time, especially as a woman? In this episode, we strip away the biohacking hype and ground the sauna conversation in physiology, research, and foundations-first health. We break down the differences between traditional Finnish saunas, infrared saunas, steam rooms, and hybrid systems, then dive into what the science actually shows for women’s metabolism, hormones, menstrual health, cardiovascular function, recovery, and stress regulation.

Drawing inspiration from Dr. Stacy Sims’ work on female physiology and heat adaptation, we explore why women respond differently to heat than men, how heat shock proteins support glucose control and cellular repair, and why sauna therapy may benefit women with PCOS, irregular cycles, menopause symptoms, and high stress. We also cover cardiovascular outcomes, pain management, recovery, sleep, and mental health—plus important precautions, research gaps, and misleading claims often used in at-home sauna marketing.

Episode with Dr. Felice Chan:

https://wellness-big-sis-the-pod.captivate.fm/episode/dr-felice-chan/

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00:00- 00:17 Intro

00:18- 01:12 Introduction to Sauna Benefits for Women

01:13- 01:32 Types of Saunas Explained

01:33- 02:50 Upcoming Podcast Festival

02:51- 04:35 Foundations of Health and Biohacking

04:36- 08:05 Sauna Basics and Research

08:06- 21:34 Sauna Benefits for Women

21:35- 24:25 Investigative Journalism on Sauna Studies

24:26- 26:29 Eastern Medicine Perspective on Heat Therapy

26:30- 31:28 Cultural Insights on Sauna Use in Finland

31:29- 32:14 Conclusion and Upcoming Episodes

Happy New Year and Happy 2026! On this episode of Wellness Big Sis the Pod, Dr. Kelsy Vick breaks down science-backed health and wellness goals for 2026 — inspired by your zodiac sign.

Blending neuroscience, female physiology, habit formation, and a little astrology fun, this episode walks through realistic, evidence-based goals for every sign. From recovery and cortisol regulation to consistency, menstrual cycle awareness, sleep, relationships, and nervous system health, each zodiac sign gets a goal rooted in how women’s bodies and brains actually work.

These goals aren’t about perfection — they’re about building sustainable habits, giving yourself grace, and heading into the New Year feeling supported, grounded, and motivated.

Take what resonates, leave the rest, and let’s start 2026 strong.

Links to episodes:

85:: The science of Gratitude: https://wellness-big-sis-the-pod.captivate.fm/episode/85-the-science-of-gratitude-using-gratitude-to-rewire-your-brain/

84:: The neuroscience behind Lucky Girl Syndrome: https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-3569/

82:: The science of female friendships

https://wellness-big-sis-the-pod.captivate.fm/episode/pod-82/

80:: Consistency & Goal Setting

https://wellness-big-sis-the-pod.captivate.fm/episode/80-/

79:: Motivation and Discipline

https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-79-motivation-and-discipline/

77:: Cortisol and cooldowns https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-77-recovery-pod/

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00:00- 00:17 Intro

00:18- 00:48 Introduction and New Year Greetings

00:49- 03:31 Podcast Growth and Future Plans

03:32- 05:16 Personality and Zodiac Signs

05:17- 08:23 Aries: Health Goals for 2026

08:24- 11:46 Taurus: Health Goals for 2026

11:47- 14:03 Gemini: Health Goals for 2026

14:04- 16:57 Cancer: Health Goals for 2026

16:58- 19:53 Leo: Health Goals for 2026

19:54- 23:04 Virgo: Health Goals for 2026

23:05- 25:12 Libra: Health Goals for 2026

25:13- 27:44 Scorpio: Health Goals for 2026

27:45- 29:38 Sagittarius: Health Goals for 2026

29:39- 31:55 Capricorn: Health Goals for 2026

31:56- 33:56 Aquarius: Health Goals for 2026

33:57- 36:18 Pisces: Health Goals for 2026

36:19- 37:24 Conclusion and Exciting Plans for 2026

Creatine, fueling, fasting, pelvic health, breastfeeding, and sex — this episode of Wellness Big Sis the Pod highlights the most impactful lessons I learned in 2025 about women’s bodies across every life stage.

From creatine’s role in PMS, pregnancy, and postpartum to how fasted workouts affect female physiology, this episode revisits expert conversations that changed how I fuel, train, and support my patients and friends. We also break down evidence-based approaches to female fueling, supplementation, breastfeeding physiology, and pelvic floor health — including honest conversations about sex, pain, and postpartum recovery.

If you’re a woman in your 20s or 30s who wants science-backed guidance on supplements, nutrition, hormones, pregnancy, postpartum, and pelvic health, this episode brings it all together as we head into the New Year.

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49:: female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!): https://wellness-big-sis-the-pod.captivate.fm/episode/49-female-specific-fueling-training-performance-with-dr-katie-hirsch-fasting-creatine-the-menstrual-cycle-more/

51:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!): https://wellness-big-sis-the-pod.captivate.fm/episode/51-mel-sulaver-rd-sports-nutritionist-talks-nutrition-in-our-20s-30s-as-women-part-i/

Mamapalooza:: Creatine for women (mama AND baby!) from conception to postpartum with Dr. Stacey Ellery, PhD: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-creatine-for-women-mama-and-baby-from-conception-to-postpartum-with-dr-stacey-ellery-phd/

Mamapalooza:: sex, pregnancy, labor, delivery, & girly topics we are too afraid to talk about with Dr. Emily Tran, PT, DPT: https://wellness-big-sis-the-pod.captivate.fm/episode/dr-emily-tran-interview-audio-and-video-descript/

Mamapalooza:: Breastfeeding 101 with International Board Certified Lactation Consultant, Sunayana Weber, of It's More Than Milk: https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-0565/

00:00- 00:17 Intro

00:18- 01:36 Introduction and Overview of 2025 Learnings

01:37- 04:56 The Role of Creatine in Women's Health

04:57- 07:14 Creatine During the Perinatal Period

07:15- 16:53 Creatine and Menstrual Cycle Management

16:54- 23:21 Fasting and Fueling for Female Physiology

23:22- 31:53 The Importance of Balanced Nutrition

31:54- 35:11 Supplementation Tips for Women

35:12- 37:04 Breastfeeding Insights

37:05- 40:31 Pelvic Floor Health and Sexual Wellness

40:32- 42:26 Mindfulness and Health Goals for 2026

42:27- 44:36 Conclusion and Looking Forward to 2026

In this episode of Wellness Big Sis the Pod, Dr. Kelsy Vick breaks down what we learned this year about the female body, metabolism, and exercise science.

We revisit the science of fasting for women and why intermittent fasting can impact women differently than men — especially when it comes to hormones, metabolism, and body composition. We also dive into the truth behind Zone 2 cardio, HIIT, and SIT training, debunking myths about cortisol and explaining why high-intensity work still deserves a place in women’s routines.

This episode also highlights the importance of jump training for women, why it matters for bone health and long-term resilience, and how just a few minutes per week can make a big difference. Finally, we revisit why strength training really is that girl — and why it’s essential for women’s health at every stage.

If you want a science-backed approach to fitness, hormones, and training smarter as a woman, this episode ties it all together.

76:: Strength Training https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-76-strength-training-pod/

74:: Jump Training https://wellness-big-sis-the-pod.captivate.fm/episode/74-the-forgotten-essential-in-your-exercise-handbag-jump-training/

73:: HIIT & SIT https://wellness-big-sis-the-pod.captivate.fm/episode/73-the-controversial-hiit-sit-conversation-why-both-are-essential-parts-of-our-exercise-routines-as-women/

63:: Fasting as women https://wellness-big-sis-the-pod.captivate.fm/episode/63-the-truth-and-science-behind-fasting-as-women/

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00:00- 00:17 Intro

00:18- 00:31 Introduction and Year in Review

00:31- 01:03 The Science of Fasting for Women

01:04- 04:37 Understanding Metabolism in Women

04:38- 11:15 High Intensity Interval Training (HIIT) for Women

11:16- 16:22 The Importance of Jump Training

16:23- 19:35 Strength Training: The Popular Girl

19:36- 20:37 Conclusion and Final Thoughts

2025 was a big year for the female brain — and on this episode of Wellness Big Sis the Pod, Dr. Kelsy Vick breaks down the most impactful neuroscience-backed lessons we covered this year.

From the truth behind Lucky Girl Syndrome to how motivation and discipline fluctuate across the menstrual cycle, this episode connects the dots between hormones, dopamine, goal-setting, gratitude, friendships, and pain. We revisit why consistency is easier when goals are tied to identity, how gratitude reshapes the brain, why female friendships affect health differently than male friendships, and why pain is better understood as a brain output rather than a body input.

If you’re heading into the New Year wanting to understand your brain, your cycle, and your goals on a deeper level — this episode brings it all together.

All referenced episodes are linked below.

87:: The neuroscience of pain https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-83-pain/

85:: The science of gratitude https://wellness-big-sis-the-pod.captivate.fm/episode/85-the-science-of-gratitude-using-gratitude-to-rewire-your-brain/

84:: The neuroscience behind Lucky Girl Syndrome https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-3569/

82:: Female Friendships https://wellness-big-sis-the-pod.captivate.fm/episode/pod-82/ 

80:: Consistency & Goal-Setting  https://wellness-big-sis-the-pod.captivate.fm/episode/80-/ 

79:: Motivation & Discipline https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-79-motivation-and-discipline/ 

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

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00:00- 00:17 Intro

00:18- 00:34 Introduction and Overview of 2025

00:35- 01:14 Exploring Lucky Girl Syndrome

01:15- 02:25 The Reticular Activating System: Your Brain's Filter

02:26- 04:00 Neuroscience Behind Affirmations and Action

04:01- 05:00 Female Brain and Motivation Across Cycles

05:01- 09:29 Discipline and the Prefrontal Cortex

09:30- 12:18 Maximizing Motivation and Discipline

12:19- 18:56 Consistency and Goal Setting

18:57- 22:50 The Science of Gratitude

22:51- 25:15 Female Friendships and Health

25:16- 31:56 Understanding Pain as an Output

31:57- 32:41 Conclusion and Wrap-Up

What is pain, really? Is it simply tissue damage or something much more complex? In this episode, I’m breaking down the fascinating science of pain, from how our brains process “danger signals” to why past experiences can completely change the way we feel pain today.

As a physical therapist, I’ve heard pain described in a hundred different ways: burning, sharp, aching, sore. But here’s the thing: pain isn’t actually something our bodies sense. Instead, it’s an output of the brain designed to protect us.

We’ll cover:

• Why pain is not an input, but an output.
• The role of nociceptors in detecting potential threats (mechanical, chemical, and thermal).
• How the brain integrates past experiences, stress, emotions, and cultural beliefs to create pain responses.
• The difference between acute pain and chronic pain, and why the brain can sometimes produce pain without any new injury.
• Central sensitization, hyperalgesia, and allodynia (and what they mean for chronic pain).
• Groundbreaking pain science research, including Dr. Lorimer Moseley’s famous snake story and the protectometer tool.
• Hopeful news: the brain is plastic, meaning pain pathways can actually be rewired and reversed.

By the end of this episode, you’ll understand why two people can experience the same injury so differently, why chronic pain feels so overwhelming, and how we can start to regain control over our pain experience.

✨ Pain is real, but it’s also adaptable. Your brain and body are capable of healing, and understanding the science behind pain is a great first step.

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

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NEAP Protein: www.neapfoods.com 

Safely Sidekick: https://livesafely.co/collections/shop?sca_ref=9777170.frkGJ3QbENCk (or use code DRKELSY) 

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

Research Articles:

https://www.abdn.ac.uk/news/24440/

https://neurosciencenews.com/mindfulness-pain-placebo-27618/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11559515/ 

https://www.explorationpub.com/Journals/em/Article/1001282

https://pmc.ncbi.nlm.nih.gov/articles/PMC5799128/ 

https://www.physio-pedia.com/The_Protectometer 

https://pubmed.ncbi.nlm.nih.gov/15827919/ 

00:00- 00:17 Intro

00:18- 01:21 Introduction to Pain Science

01:22- 03:44 Understanding Pain: Types and Descriptions

03:45- 04:10 The Brain's Role in Pain Perception

04:11- 06:27 Case Study: Dr. Lorimer Moseley's Snake Bite

06:28- 09:48 How Our Bodies Sense Pain

09:49- 10:24 Safely

10:25- 12:56 How Our Bodies Sense Pain

12:57- 16:55 Acute vs. Chronic Pain

16:56- 22:24 Research Insights and Tools for Managing Pain

22:25- 22:59 Neap

23:00- 26:24 Conclusion and Empowerment

Mentioned in this episode:

Neap

Live Safely Sidekick

Are you choosing a word of the year for 2026? In this episode, Dr. Kelsy Vick, a board-certified orthopedic physical therapist and pelvic floor PT, breaks down her full process for creating a meaningful word of the year, building intentional goals, and stepping into a new season with clarity and purpose.

Kelsy shares personal stories from her healing journey, how her 2025 word guided her through challenges, and why taking time away from noise, distraction, and doomscrolling allows deeper alignment. She walks through her previous words of the year, what she’s considering for 2026, and how she chooses goals that actually stick.

Whether you're craving a reset, a rebrand, or a grounded approach to the New Year, this episode gives you practical tools and gentle guidance to create a word that reflects the next version of you — one rooted in intention, presence, community, and trusting something bigger than yourself.

In this episode:

• How to choose your 2026 word of the year
• How to reflect on your past and future themes
• The role of quiet, prayer, and intuition in choosing your word
• Kelsy’s 2025 word and how it shaped her healing
• Early ideas for her 2026 word
• Personal + professional goal setting for the new year
• Building community, presence, and deeper connection

Perfect for anyone who loves a fresh start — New Year’s goals, Monday resets, or season-based rebrands — and wants a grounded, feminine, growth-oriented approach to self-development.

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00:00- 00:17 Intro

00:18- 00:29 Introduction and Host Background

00:30- 03:18 The Concept of Word of the Year

03:19- 06:07 Reflecting on 2025's Word: Healing

06:08- 06:43 AD BREAK

06:43- 10:40 Creating Your Word of the Year

10:41- 15:15 Personal and Professional Goals for 2026

15:16- 15:44 Conclusion and Final Thoughts

Mentioned in this episode:

Live Safely Sidekick

Gratitude isn’t just a “feel-good” emotion—it’s a scientifically backed practice that can rewire your brain, balance your hormones, improve your sleep, and even strengthen your heart. In this episode, we explore the various ways to practice gratitude and how to make it a meaningful part of your daily life.

You’ll learn about three core types of gratitude:

• Gratitude Awareness: Simple ways to journal or meditate on what you’re thankful for—because “I’m grateful for…” is more powerful than it sounds.
• Gratitude Experience: How to feel gratitude on a deeper level by putting yourself in the shoes of others—like the inspiring story of Dick and Rick Hoyt, the father-son Ironman duo whose bond shows what gratitude in motion truly looks like.
• Gratitude Giving: Why expressing your appreciation out loud or writing a gratitude letter can shift your mindset, boost your mood, and strengthen your relationships.

We also dive into the science of gratitude—including how it changes your brain chemistry and physiology:

• Increased dopamine and serotonin for motivation, happiness, and emotional balance
• Oxytocin release for deeper social connection
• Reduced cortisol (up to 23%) and inflammation, improving both your nervous system and heart health
• Enhanced sleep quality, HRV, and even longevity

You’ll hear about landmark studies (like Emmons & McCullough, 2003) and new 2024 research showing gratitude’s effects on cortisol, cardiovascular function, and even lifespan—especially for women.

Whether you’re journaling, meditating, or sharing your appreciation with others, this episode will help you understand why gratitude works, how to practice it effectively, and what happens to your brain and body when you do.

Tune in to learn how something as simple as saying “thank you” can reshape your health, your mindset, and your relationships.

Cortisol Series: https://player.captivate.fm/collection/fd771da6-0546-438e-aaee-24d1a9ad0fc2 

Gratitude episode from 2024: https://www.youtube.com/watch?v=YWOPSRsSVjE 

Gratitude research article:  https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/

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00:00- 00:17 Introduction

00:17- 00:59 Introduction to Gratitude and Brain Rewiring

01:00- 04:10 Types of Gratitude Practices

04:11- 04:59 The Science Behind Gratitude

05:00- 07:27 Gratitude's Impact on Inflammation and Stress

07:28- 08:26 Cardiovascular and Sleep Benefits of Gratitude

08:27- 09:08 Gender Differences in Gratitude

09:09- 10:15 Landmark Studies on Gratitude

10:16- 10:51 AD BREAK

10:51- 13:04 Gratitude's Long-Term Effects

13:05- 13:50 Best Gratitude Practices

13:51- 14:47 Conclusion and Thanksgiving Wishes

Mentioned in this episode:

Live Safely Sidekick

Lucky Girl Syndrome is everywhere on TikTok, but what does neuroscience actually say about manifestation and positive thinking? In this full episode, we break down the real brain science behind affirmations, the reticular activating system, and optimism bias. Discover how neurotransmitters like dopamine and serotonin respond to positive affirmations, why your brain filters information to confirm your beliefs, and what research from Falk, Sharot, and Seligman reveals about self-fulfilling prophecies.

We explore where the trend goes wrong with toxic positivity and causal illusion. Learn how to leverage neuroplasticity and learned optimism in a balanced way that actually works. This episode separates the real neuroscience from the viral hype and gives you evidence-based strategies for building resilience, motivation, and opportunity recognition.

Featuring deep dives into brain imaging studies, placebo effects, and the evolutionary basis of the optimism bias.

Topics Covered:

• Self affirmation brain science fMRI studies
• Reticular activating system RAS attention filter
• Confirmation bias neuroscience research
• Neuroplasticity positive thinking brain rewiring
• Optimism bias hardwired brain evolution
• Learned optimism vs learned helplessness Seligman
• Toxic positivity mental health research
• Placebo effects expectancy brain mechanisms
• Causal illusion attribution error
• Evidence based mindset training strategies

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00:00- 00:17 Introduction

00:18- 01:07 Introduction to Lucky Girl Syndrome

01:08- 01:37 Defining Lucky Girl Syndrome

01:38- 04:54 The Science Behind Self-Affirmation

04:55- 06:59 The Role of the Reticular Activating System

07:00- 09:22 Confirmation Bias and Optimism Bias

09:23- 10:55 Neuroplasticity and Positive Thinking

10:56- 11:31 Safely

11:32- 13:47 Placebo Effect and Lucky Girl Syndrome

13:48- 15:33 Learned Helplessness vs. Learned Optimism

15:34- 18:42 Balancing Optimism with Action

18:43- 20:27 Maximizing the Benefits of Lucky Girl Syndrome

20:28- 24:05 Conclusion and Final Thoughts

Mentioned in this episode:

Live Safely Sidekick

The 2025 Wellness Girl’s Gift Guide is here, and Dr. Kelsy Vick, board-certified orthopedic and pelvic floor physical therapist, is sharing her favorite wellness-inspired gifts for the year. From thoughtful stocking stuffers to high-quality exercise gear and mindful luxuries, this episode covers it all. Dr. Kelsy dives into her go-to brands like Neap Protein, Safely Sidekick, and luxury toothpaste — perfect for elevating everyday routines. She also highlights fitness favorites such as the Stakt Mat and Lululemon Align sets, both comfortable and pelvic-floor-approved. For skincare lovers, she explores the Higher Dose Microcurrent Body Sculptor Ritual Set, a red light and microcurrent device designed to support healthy skin from head to toe.

Listeners will also discover mindful and intentional gift ideas, including leather-bound notebooks from Louisa Carmen, memberships to favorite fitness studios, and unique personalized gifts that show genuine thought. Whether you’re shopping for a friend, sister, or yourself, this episode is packed with research-backed, female-founded, and wellness-forward ideas that make giving feel just as good as receiving.

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

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sign up for our patreon for exclusive content & workouts!

NEAP Protein: www.neapfoods.com 

Safely Sidekick: https://livesafely.co/collections/shop?sca_ref=9777170.frkGJ3QbENCk (or use code DRKELSY)

Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

https://shop.lululemon.com/p/womens-leggings/Align-Pant-Full-Length-28/_/prod8780551?color=3390

https://aramecare.com/

https://louisecarmen.com/en/products/magnum-heritage-leather

https://shopolirose.co/collections/all

https://higherdose.com/products/body-sculptor?variant=45198226981035

00:00- 00:17 Intro

00:18- 02:08 Introduction to the 2025 Wellness Girls Gift Guide

02:09- 07:44 Stocking Stuffers: Small Gifts with Big Impact

07:45- 08:20 Safely

08:21- 10:12 Exercise Essentials: Gifts for Fitness Enthusiasts

10:13- 11:26 Luxury Self-Care: High-End Wellness Devices

11:27- 12:11 Mindfulness and Journaling: Thoughtful Gifts for Mental Well-being

12:12- 13:54 Memberships and Experiences: The Gift of Community and Adventure

13:55- 14:30 Neap

14:31- 19:27 Personal Wishlist: Unique and Memorable Gift Ideas

19:28- 19:58 Conclusion: Wrapping Up the Gift Guide

Mentioned in this episode:

Live Safely Sidekick

Neap