Jump training isn’t just for athletes — it’s a crucial exercise for women of all ages to build bone mineral density, prevent falls, and protect against injury. In this episode, we dive into why jump training should be an essential part of your exercise handbag, especially for women.

We cover:

• Why women are at higher risk for bone loss and osteoporosis
• How jump training improves bone mineral density (BMD) in adolescents, premenopausal, and postmenopausal women
• How oral contraceptives can affect peak bone mass and how jump training helps
• Different types of jump training for all fitness levels: squat jumps, split jumps, box jumps, lateral hops, and more
• How to safely progress your jump training program for strength, tendon health, and fall prevention

Whether you’re a runner, Pilates lover, yoga sculpt fan, or home workout queen, jump training can be adapted to fit your style — and it’s one of the most effective ways to protect your bones, joints, and overall musculoskeletal health.

Perfect for: women’s fitness, jump training for women, bone health, osteoporosis prevention, plyometrics, exercise for longevity, and women’s strength training.

Tune in to learn how to safely add jump training to your weekly routine and take your exercise handbag to the next level!

Research mentioned:

Jump Training in premenopausal women:

https://www.medsciencegroup.us/articles/ASMP-7-114.php 

The benefits of jump-training in girls taking oral contraceptives:

https://www.tandfonline.com/doi/abs/10.1080/02640414.2015.1048520 

The benefits of jump training for pre-menopausal women: 

https://link.springer.com/article/10.1007/s40279-014-0220-8 

The benefits of jump training for college women:

https://journals.physiology.org/doi/full/10.1152/japplphysiol.00666.2005 

On adolescent girls:

https://www.researchgate.net/profile/Kara-Witzke/publication/271519902_Effects_of_plyometric_jump_training_on_bone_mass_in_adolescent_girl/links/59dc2935aca2728e20183ddb/Effects-of-plyometric-jump-training-on-bone-mass-in-adolescent-girl.pdf 

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00:00- 00:50 Intro

00:51- 01:31 Introduction to Exercise Handbag Essentials

01:32- 02:24 Understanding Jump Training

02:25- 05:45 Physiology and Bone Health

05:46- 09:08 Implementing Jump Training Safely

09:09- 09:32 Ad Break

09:33- 10:32 Benefits of Jump Training

10:33- 15:12 Practical Tips for Jump Training

15:13- 17:18 Conclusion and Next Steps

What if your workout routine was like a handbag? We all have different styles — from totes to clutches to backpacks — but the essentials inside are usually the same. The same goes for exercise. No matter if you love yoga, running, Pilates, or strength training, there are a few non-negotiable “essentials” every woman should have in her exercise handbag for muscle health, fat loss, longevity, and overall fitness.

In this episode, I’m breaking down the first must-have: HIIT (High Intensity Interval Training) and SIT (Sprint Interval Training). We’ll cover:

• What HIIT and SIT really are (and how they differ)
• Why sprint training is especially important for women’s muscle health and bone density
• What about cortisol and high-intensity workouts? We chat about that, too!
• How HIIT & SIT boost metabolism, VO₂ max, and brain health
• Practical ways to add HIIT or sprint training into your week — at the gym, outside, or at home

Whether you’re training for longevity, looking to build lean muscle, or just want to protect your health as you age, this episode will help you understand why short bursts of intensity are a non-negotiable in your exercise handbag.

Perfect for: women’s fitness, exercise for longevity, HIIT workouts, sprint training, metabolic health, and women who want smarter workouts (not just longer ones).

Tune in, take notes, and get ready to upgrade your fitness handbag with the tools that actually move the needle for women’s health.

• Dr. Stacy’s Article: https://www.drstacysims.com/newsletters/articles/posts/why-hiit-is-essential-for-women-body-and-brain-benefits 
• The benefits of HIIT for the brain research: https://www.cell.com/trends/neurosciences/fulltext/S0166-2236(24)00062-6?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0166223624000626%3Fshowall%3Dtrue 
• Cortisol as the misunderstood mean girl series: https://player.captivate.fm/collection/fd771da6-0546-438e-aaee-24d1a9ad0fc2 

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00:00- 00:50 Intro

00:51- 01:05 Introduction to the Exercise Handbag Concept

01:06- 02:50 Understanding Different Exercise Styles

02:51- 04:11 The Essentials of Every Exercise Handbag

04:12- 09:11 High Intensity Interval Training (HIIT) and Sprint Interval Training (SIT)

09:12- 09:40 Thorne

09:41- 16:30 Scientific Benefits of HIIT and SIT for Women

16:31- 20:44 Incorporating HIIT and SIT into Your Routine

20:45- 21:23 Conclusion and Next Episode Teaser

Have you heard of the book Atomic Habits? I rebelled against that book for so long, but after reading it earlier this year, I now completely get the hype! We chat through the basics of the book Atomic Habits and apply it to our health and wellness as women! With the end of the summer and the start of a new school year, a lot of us are trying to find what we want our new routines to be. Once we find those routines, how will we make sure to stick with them and make them habits! We chat about the steps from Atomic Habits today and things that really stood out to me with the book! We also chat about habits I’m trying to form and how I apply the Atomic Habits framework to my own life! 

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00:00- 00:17 Intro

00:18- 00:49 Atomic Habits & Women’s Health

00:50- 02:13 Personal Stories and Real-Life Examples

02:14- 03:08 Introduction to Atomic Habits

03:09- 07:29 Steps to Forming a Habit

07:30- 09:48 Steps to Breaking a Habit

09:49- 12:30 Additional Tips and Conclusion

12:31- 13:22 Thorne

Mentioned in this episode:

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

Dopamine System Deep Science-Dive Podcast episode 6

The 20-Something's Guide to Your Dopamine System

Wellness girl chat with us this week as we talk all things dopamine, motivation, and reward through the eyes of The Summer I Turned Pretty! Is your dopamine system more Team Conrad or Team Jeremiah? If you want to dive into neuroscience more in a fun way, check out this episode! (Especially if you’re obsessed with The Summer I Turned Pretty like I am!) This was definitely a fun episode to record and helps to continue our summer of wellness-y fun!

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00:00- 00:17 Intro

00:18- 02:03 Your dopamine system and The Summer I Turned Pretty

02:04- 06:01 The Dopamine System Explained

05:15- 05:50 Stakt Mat

06:02- 10:42 Conrad's Dopamine Journey

10:43- 12:06 Jeremiah's Dopamine Pursuit

12:07- 16:21 Practical Tips for Hacking Your Dopamine System

16:22- 18:10 Is your dopamine system Team Conrad or Team Jeremiah?

Mentioned in this episode:

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

I didn't work out for 3 weeks. Let's wellness girl chat about why, what I learned, what I didn't like about it, and some of the shocking revelations I had (my heart actually got healthier?!). We also chat exciting updates and new ways to join the community!

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The menstrual cycle episodes

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00:00- 00:17 Intro

00:18- 01:44 Introduction and Overview

01:45- 03:05 Background and Podcast Journey

03:06- 04:55 Investment Property Adventure

04:56- 07:44 Switch to Substack and New Content

07:45- 08:36 Thorne

08:37- 11:22 Impact of Not Exercising

11:23- 15:02 Cardiovascular Insights

15:03- 17:31 Physical and Nutritional Changes

17:32- 18:16 Conclusion and Takeaways

Mentioned in this episode:

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

Wellness girl chat with us as we talk about the hard truths about your health & wellness that I’d tell you if I wasn’t afraid of hurting your feelings… even though I kind of am! We chat discomfort, discipline, red light, saunas, cold plunges, and what I’ve seen as a practitioner in the health & wellness space. We chat about things I wish I could tell my patients (as a Board-Certified Dr. of PT) that would help their rehab journeys! Listen in!

Links:: 

The #1 predictor of creating a happy & healthy life:

Dr. Dixie Stanforth Episode

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00:00- 00:17 Intro

00:18- 01:49 Introduction and Episode Overview

01:50- 02:53 The Impact of Early Habits on Later Health

02:54- 06:02 The Importance of Discipline and Discomfort

06:03- 06:38 Stakt mat

06:39- 08:23 Avoiding Extremes in Health Trends

08:24- 09:54 The Basics Over Biohacking

09:55- 12:36 Exercise as Preventative Medicine

12:37- 14:32 Conclusion and Future Plans

Mentioned in this episode:

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

Wellness girl chat with us as we chat the intersection of luxury & wellness! We cover how luxury brands are easing their way into the health & wellness space and how you can create your own luxury wellness retreat at home!

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00:00– 00:17 Intro

00:18– 00:39 Introduction to Luxury Wellness

00:40– 01:23 Exploring Luxury Wellness Trends

01:24– 01:34 Creating Your Own Luxury Wellness Retreat

01:35– 03:32 Anthropological Insights on Wellness

03:33– 04:11 Luxury Wellness Retreats: A Closer Look

04:12– 08:09 DIY Luxury Wellness Weekend

08:10– 10:29 Elevating Your Wellness Routine

10:30– 12:39 Luxury Gym Memberships and Equipment

12:40– 13:16 Conclusion and Final Thoughts

13:17- 14:08 Thorne

Mentioned in this episode:

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

Wellness girl chat with us this week as we chat about mental health. I get a little vulnerable on my own mental health journey over the last 3 years while also diving deeper into my faith. We also chat tips and tricks that I’ve learned to help with my own anxiety, need for control, and mental health. If you’ve ever struggled with your own mental health or have loved ones who have struggled, then this episode is for you!

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00:00– 00:17 Intro

00:18– 00:45 Getting Vulnerable about Mental Health

00:46– 02:19 Personal Mental Health Journey

02:20– 03:51 Faith and Mental Health

03:52– 11:28 Struggles and Realizations

11:29– 12:03 Stakt Mat

12:04– 14:30 Seeking Professional Help

14:31– 19:26 Daily Practices for Mental Health

19:27– 23:46 Current Challenges and Reflections

23:47– 25:23 Conclusion and Sharing your own tips & tricks!

Mentioned in this episode:

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

Wellness girl chat with us as we chat health & wellness trends of the summer! There is a time to pay attention to trends and a time to brush them to the side. In this episode, we chat how to embrace the trends and check them with what we know about our bodies so we can stay ahead of the curve! We chat butter as a longevity compound, "soft girl era", the shift away from biohacking, and more. Listen in with us!

The butter article :) :: https://pmc.ncbi.nlm.nih.gov/articles/PMC10649853/

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!

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00:00– 00:17 Intro

00:18– 02:05 Introduction to Wellness Trends

02:06– 04:44 The Rise of Dairy for Longevity

04:45– 06:22 Shifting Focus: Basics Over Biohacking

06:23– 08:25 The Controversy of 'Skinnytok'

08:26– 10:52 Embracing Flexibility in Health and Wellness

10:53– 11:33 Conclusion and Final Thoughts

11:34– 12:25 Thorne

Mentioned in this episode:

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

This week we wellness girl chat about products that have withstood the test of time...both my recommendations and recommendations from you guys! We also chat "de-influencing", more specifically, what products I wouldn't buy again should I start my health and wellness space and home gym over again. Listen in, and we'd love to know what some of your health and wellness non-negotiables are, too! The best recs come from friends!

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00:00– 00:17 Intro

00:18– 00:58 Introduction to Health and Wellness Trends

00:59– 01:24 Host Introduction and Episode Overview

01:25– 02:35 Community Recommendations and Personal Favorites

02:36– 08:17 Top Health and Wellness Products

08:18– 09:48 Listener Favorites and Additional Recommendations

09:49– 12:22 Products to Avoid... De-Influencing you!

12:23– 12:58 Stakt mat

Mentioned in this episode:

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