Grief isn't just an emotion — it's a full-body experience. In this episode, Dr. Kelsy Vick (board-certified Doctor of Physical Therapy and pelvic floor specialist) breaks down what's actually happening in your brain and body when you're grieving — and why that chest tightness, exhaustion, and brain fog are real physiological responses, not weakness.

We cover the neuroscience of grief (what happens in your amygdala, prefrontal cortex, and reward circuitry), how grief impacts your immune system and hormones, why grief disrupts your sleep more than you realize, and the surprising overlap between Western neuroscience and Traditional Chinese Medicine's ancient understanding of grief living in the lungs.

In this episode:

• What grief actually does to your brain (the neuroscience)
• Why grief feels like physical pain in your chest
• The immune and hormonal impact of grief on your body
• Why grief disrupts your sleep — and why that matters
• What Traditional Chinese Medicine has known about grief for thousands of years
• Evidence-based, gentle things that actually help

If this episode resonated with you, I'd love for you to leave a review — it helps another woman who needs to find this podcast.

62:: Dr. Felice Chan, a Traditional Chinese Medicine Doctor, talks hormonal balance, anxiety, gut health, and skincare from a TCM perspective

96:: The overnight system In charge of cleaning your brain (& how to stop getting in its way!)

5:: spring cleaning:: brain detox! spring cleaning part II (the little-known glymphatic system, sleep hygiene, & sleep checklist)

Fr. Mike Episodes:

https://podcasts.apple.com/us/podcast/sunday-homilies-with-fr-mike-schmitz/id273537688

https://open.spotify.com/show/1CK5AHgLneCo2sE17UOfdV

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

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Sources:

Statharakos, N. (2025). Unraveling the Neurobiology of Grief: Insights into Brain and Behavior — Narrative Review. Brain Science Advances. https://doi.org/10.26599/BSA.2025.905001

Systematic review of neuroimaging studies in grief and bereavement (2025). ScienceDirect. https://doi.org/10.1016/S0149763425005366

Knowles, L., O'Connor, M.F., & Ruiz, J. (2019). Bereavement and immune function — review of 41 years of research. Psychosomatic Medicine. https://news.arizona.edu/news/four-questions-how-grief-affects-immune-system

Seiler, A. et al. (2020). The Psychobiology of Bereavement and Health. UCLA Stress Lab / Frontiers. https://www.uclastresslab.org/pubs/Seiler_Frontiers_2020.pdf

University of Utah Health (2024). The Physical Domain of Grief. https://healthcare.utah.edu/the-scope/womens-7/all/2024/03/e45-physical-domain-of-grief

MDVIP — How Grief Can Affect Our Health. https://www.mdvip.com/patients/resources/how-grief-affects-our-health-and-how-manage-it

Sleep disturbances in bereavement: A systematic review (2020). ScienceDirect. https://www.sciencedirect.com/science/article/pii/S1087079220300745

De Lang, T.A. et al. (2024). Trajectories of insomnia following bereavement. Sleep Medicine, 114, 159-166.

O'Connor, M.F. — Sleep Troubles May Complicate the Grieving Process. University of Arizona. https://news.arizona.edu/node/23963

Blue Note Psychotherapy (2026). Grief, Trauma, and REM Sleep: How the Brain Processes Emotional Pain During Sleep. https://www.bluenotepsychotherapy.com/blog-1-1/when-grief-disrupts-sleep-and-why-that-matters-for-healing

Williams, J. et al. (2021). Can Physical Activity Support Grief Outcomes in Individuals Who Have Been Bereaved? A Systematic Review. Sports Medicine — Open. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8028581/

Leong, J., Tan, L.L., & Goh, C.C. (2025). Profound Grief and Pulmonary Fibrosis — A Case Report. BJPsych Open. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12260628/

Giovanni Maciocia (2021). Stagnation of Lung-Qi and Heart-Qi in Chinese Medicine. https://giovanni-maciocia.com/on-stagnation-of-lung-and-heart-qi/

Encircle Acupuncture (2026). The Emotions and Traditional Chinese Medicine. https://encircleacupuncture.com/blog/emotions-and-tcm

Kara Acupuncture and Wellness (2025). The Metal Element in Traditional Chinese Medicine. http://www.aculaura.com/blog/2024/10/4/the-metal-element-in-traditional-chinese-medicine-what-it-means-to-you

Meine TCM (2025). Understanding Grief with Chinese Medicine: Lung and Letting Go. https://www.meine-tcm.com/en/mourning-in-chinese-medicine/

Part I broke down what actually happens in your brain and body under pressure. Now for the part you can use. In Part II of the Performing Under Pressure series, Dr. Kelsy Vick walks through the real science behind the things we reach for to perform better under pressure: breathwork and meditation, prayer and rituals, exercise, visualization, and naps. You will learn the 30 second physiological sigh that beat mindfulness in a 2023 Stanford study, why a lucky ritual can genuinely boost your performance through self efficacy, how consistent exercise trains your body to handle stress, the visualization method elite athletes use to rehearse pressure in their heads, and the short nap length NASA research linked to big gains in alertness and performance. Smart, science backed, and fun, with a clear here is what to do with this for every single tool.

Wellness Big Sis: The Pod is expert led, science backed wellness girl chats for women in their 20s and 30s, hosted by Dr. Kelsy Vick, a board certified orthopedic Doctor of Physical Therapy and women's health PT.

Subscribe for new episodes, and join Smart Girl Newspaper, our weekly newsletter and growing media universe, for the deeper dives.

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

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RESOURCES:

Cyclic sighing beat mindfulness meditation for mood and lower arousal, five minutes a day for a month. Supports the physiological sigh segment. Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(22)00474-8 Plain language write up from Stanford: https://med.stanford.edu/news/insights/2023/02/cyclic-sighing-can-help-breathe-away-anxiety.html

Lucky charms and rituals can improve performance through self efficacy, with the honest caveat that replications are mixed. Supports the ritual and superstition segment. Damisch, L., Stoberock, B., and Mussweiler, T. (2010). Keep your fingers crossed! How superstition improves performance. Psychological Science. https://journals.sagepub.com/doi/abs/10.1177/0956797610372631 Replication caveat worth reading before airing: https://replicationindex.com/2016/01/31/too-good-to-be-true-a-reanalysis-of-damisch-stoberock-and-mussweiler-2010-keep-your-fingers-crossed-how-superstition-improves-performance-psychological-science-217-p-1014-1020/

Visualization and mental rehearsal improve performance. Supports the visualization segment. Driskell, J. E., Copper, C., and Moran, A. (1994). Does mental practice enhance performance? Journal of Applied Psychology. 2020 replication and extension: https://www.sciencedirect.com/science/article/abs/pii/S1469029219301530 The PETTLEP model and functional equivalence framing comes from Holmes, P. S., and Collins, D. J. (2001), The PETTLEP approach to motor imagery, Journal of Applied Sport Psychology. Verify the exact PETTLEP citation before airing if you name it on mic.

A short planned nap improved performance and alertness in NASA pilot research. Supports the NASA nap segment. The 26 minute nap improving performance about 34 percent and alertness about 54 percent traces to NASA work led by Mark Rosekind. Rosekind, M. R., et al. (1995). Crew factors in flight operations 9: Effects of planned cockpit rest on crew performance and alertness in long haul operations. NASA Technical Reports. https://ntrs.nasa.gov/citations/19950006379

It is World Cup season, so we are doing a two part series on performing under pressure. Part I is the science: what actually happens in your brain and body the second the stakes spike. We meet your amygdala (the alarm) and your prefrontal cortex (your working memory and calm decision maker), and we find out why pressure can dim the exact system you need most. We break down what choking really is, why it hits the most talented people hardest, and why women's stress wiring, thanks to oxytocin and estrogen, can play out differently. Part II is the toolkit for training through it.

Hosted by Dr. Kelsy Vick, a board certified orthopedic Dr. of PT and women's health PT. Expert led, science backed wellness girl chats for women in their 20s and 30s.

Smart Girl Newspaper, her weekly newsletter and growing media universe, is linked below.

82:: The science of female friendships: https://wellness-big-sis-the-pod.captivate.fm/episode/pod-82/

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RESOURCES:

Stress can sharply reduce prefrontal cortex function and working memory. Supports the "up to 50 percent" blanking claim and the amygdala versus prefrontal cortex framing. The strongest citation is Arnsten's review rather than a single "50 percent" stat, so frame it as stress dramatically weakening the prefrontal cortex rather than a hard number if you want to be safe. Arnsten, A. F. T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience. https://pmc.ncbi.nlm.nih.gov/articles/PMC2907136/

Choking is a working memory glitch, and high working memory people choke hardest. Supports Segment 2. Beilock, S. L., and Carr, T. H. (2005). When high powered people fail: Working memory and choking under pressure in math. Psychological Science. https://journals.sagepub.com/doi/10.1111/j.0956-7976.2005.00789.x

Related follow up on pressure reducing working memory and fluid intelligence: Beilock, S. L., and DeCaro, M. S. (2007). Choking under pressure and working memory capacity. Psychonomic Bulletin and Review. https://pubmed.ncbi.nlm.nih.gov/17484426/

Women's stress response can lean toward tend and befriend, driven by oxytocin and estrogen. Supports Segment 3. Taylor, S. E., et al. (2000). Biobehavioral responses to stress in females: Tend and befriend, not fight or flight. Psychological Review. https://taylorlab.psych.ucla.edu/wp-content/uploads/sites/5/2014/10/2000_Biobehavioral-responses-to-stress-in-females_tend-and-befriend.pdf

Two things are happening simultaneously right now: America's 250th birthday and the World Cup on American soil. And the intersection of those two things raises a genuinely interesting health and wellness question — what does the research actually say about shared experiences across cultural lines?

In this episode Dr. Kelsy Vick brings her honest, all-angles approach to one of the most talked-about cultural moments of 2026. The science of collective sporting experiences, cross-cultural contact, social connection and longevity, team sport vs. individual sport, and 250 years of women in American sport — all covered with the complete picture, not just the highlight reel.

What you'll learn:

• What the research consistently supports about shared experiences and collective events
• The contact hypothesis — what it says AND what it doesn't
• Why the South Korean and Mexican fan moment at the World Cup is both real and more complicated than the coverage suggests
• What a systematic review of 29 studies and 239,000 adults found about team sport vs. individual sport and mental health
• 250 years of women in American sport — the real numbers on both the progress and the gaps
• Where the honest limits of the "shared experiences change you" narrative actually are

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• Holt-Lunstad (2024) — World Psychiatry / PMC — Social connection and health
• https://pmc.ncbi.nlm.nih.gov/articles/PMC11403199/
• Eather et al. (2023) — Systematic Reviews / PMC — Sport, mental health & social outcomes in adults
• https://pmc.ncbi.nlm.nih.gov/articles/PMC10286465/
• Pluhar et al. (2019) — Journal of Sports Science & Medicine / PMC — Team vs. individual sport and mental health
• https://pmc.ncbi.nlm.nih.gov/articles/PMC6683619/
• PMC (2025) — Frontiers in Psychology — Memorable tourism & psychological richness
• https://pmc.ncbi.nlm.nih.gov/articles/PMC11995712/
• Oishi & Westgate (2022) — Psychological richness framework

There's a new headline going around claiming Ozempic might help with fertility — so Dr. Kelsy Vick (board-certified Doctor of Physical Therapy) went straight to the source: the actual research presented at ENDO 2026, the Endocrine Society's annual conference.

In this episode, we break down two separate findings — one in women with PMOS (formerly known as PCOS) and one in men — and what they actually mean. Spoiler: it's not "Ozempic cures infertility." It's something more specific, more mechanistic, and honestly more interesting than the headlines suggest.

We cover the RESTORE trial out of University of Colorado Anschutz and what it found about semaglutide, weight loss, and ovulation in women with PMOS. We also cover a separate UK-based review of male fertility data — including some genuinely surprising findings about sperm quality and testosterone. Plus, the bigger pattern connecting both: why metabolic health and reproductive health are far more linked than most people realize.

This episode is educational, not medical advice. If semaglutide and fertility are relevant to your life right now, this episode is designed to help you have a smarter, more informed conversation with your provider — not to replace one.

In this episode:

• What ENDO 2026 actually presented on semaglutide and fertility
• The connection between PMOS, insulin resistance, and ovulation
• What the RESTORE trial has found so far — and what it hasn't proven yet
• Surprising new data on GLP-1 medications and male fertility
• Why metabolic health and reproductive health are more connected than you think
• The honest caveats nobody's headline is including

New to PMOS? Go back and listen to our full deep-dive episode on the PCOS-to-PMOS renaming and what it means for diagnosis — linked below.

If this episode helped you make sense of the headlines, I'd love for you to leave a review — it helps another woman who needs to find this podcast.

102:: PCOS is dead. Meet the new & improved PMOS. https://player.captivate.fm/episode/f2f7f219-c9c5-46ae-8cd3-cb1f05467302/

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• Medical News Today (June 18, 2026) — Full reporting on both ENDO 2026 studies
• https://www.medicalnewstoday.com/articles/glp-1-drugs-show-promise-improving-fertility-males-females
• ENDO 2026 Conference Presentation — Male fertility & GLP-1 RAs
• https://endo2026.endocrine.org/fsPopup.asp?efp=RkVJT0NBS1UyNTg5OA&PresentationID=1843535&mode=presInfo
• Endocrine Society Press Release (2026) — GLP-1s and male fertility
• https://www.endocrine.org/news-and-advocacy/news-room/2026/natesh-press-release-endo-2026
• Fertility and Sterility — Semaglutide & PMOS reproductive outcomes (RESTORE trial preliminary analysis)
• https://www.sciencedirect.com/science/article/abs/pii/S0015028226004784
• RESTORE Trial — University of Colorado Anschutz / Cree Lab
• https://medschool.cuanschutz.edu/pediatrics/sections/endocrinology/endocrinology-research/cree-lab/research-projects

Crash dieting before your wedding is not the answer. And today's guest has the evidence-based framework to prove it.

Dr. Kelsy Vick sits down with Registered Dietitian Nutritionist and Integrative and Functional Nutrition Certified Practitioner Bayleigh Wessel — founder of Balance Blue Collective — for the most practical, sustainable, and science-backed bridal nutrition conversation you are going to find. From protein baselines to blood sugar stability, hormone health to body composition — this episode covers the full 10-month runway to looking and feeling your absolute best.

What you'll learn:

• Why body composition matters more than the scale or BMI
• The add-before-subtract nutrition approach that actually works
• Why eating enough — especially protein — is non-negotiable for body recomposition
• The 10-12 month bridal nutrition timeline broken down phase by phase
• How underfueling and overexercising directly impact your hormones and cycle
• What to prioritize in the final months — hydration, inflammation reduction, and stability
• Why DEXA scans are the gold standard for tracking real progress
• Plus — Bayleigh announces her new podcast No Extremes launching July 8th

Links/Research Articles:

Bayleigh’s Website: https://www.balancebluecollectivellc.com/

Work With Bayleigh: https://balancebluecollectivellc.practicebetter.io/#/6303dccaf1314592c6e3e89a/bookings?s=64caec56aa6a6fd4822c505c

Bayleigh’s Instagram: https://www.instagram.com/dietitianbayleigh/

Bayleigh’s Tiktok: https://www.tiktok.com/@dietitianbayleigh

No Extremes Podcast Waitlist: https://balancebluecollective.myflodesk.com/podcast?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQPOTM2NjE5NzQzMzkyNDU5AAGnFucDrG7W3ZqsCKd51U6H9DKqJdyej1i_Ts9o2Djdo68jdUfAOfXn4vcNMKc_aem_TCdqwlup4TL4GMSPtytWCg

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Your skin on your wedding day is not something you want to figure out last minute. And according to today's guest — it's also not something you want to experiment with close to the date.

Dr. Kelsy Vick sits down with Claire — a Columbia-trained, board-certified nurse practitioner and cosmetic injector — for the most practical, honest, evidence-based bridal skin prep conversation on the internet. From the mistakes brides make most often to the exact timeline you should be following — this episode covers everything.

What you'll learn:

• The most common bridal skin mistakes — and why panic-changing your routine is at the top of the list
• Why you should never try Botox, filler, or a new procedure for the first time close to your wedding date
• The 12-month, 6-month, and 3-month skin prep timeline — broken down clearly
• What treatments are actually evidence-backed — and which ones are overhyped
• What to prioritize in wedding week — sleep, hydration, and barrier protection
• The TikTok skin advice you need to stop following immediately

Whether you're a bride, a MOH, or just someone who wants better skin — this episode is for you.

Links/Research Articles:

Dr. Claire’s Booking Link: https://www.myvelour.com/provider/claire-schwegel-del-signore/services?locationType=in-suite

Dr. Claire’s Instagram: https://www.instagram.com/confidencebyclaire/

Dr. Claire’s Tiktok: https://www.tiktok.com/@confidencebyclaire

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Nobody puts this in the wedding planning timeline. But it might be the most important tool you have.

In this episode of the Science-Backed Wedding Prep Series, Dr. Kelsy Vick breaks down how learning to read your menstrual cycle as health data can transform your engagement season — from how you schedule high-stakes wedding moments to how you train, fuel, recover, sleep, and show up emotionally on the days that matter most.

This is not cycle syncing. This is individualized cycle awareness — and it changes everything.

What you'll learn:

• Why your menstrual cycle is the most underrated wedding prep tool you're not using
• A phase-by-phase breakdown of what your body is doing and why
• How to schedule hair trials, dress fittings, and vendor meetings around your cycle
• What to eat, how to train, and how to recover in each phase
• Why your energy, confidence, and emotional resilience fluctuate predictably — and how to work with it
• How cycle awareness builds fertility literacy for your future

Peer-Reviewed Resources:

• Elorduy-Terrado et al. (2025) — Muscles / PMC — Hormonal fluctuations & female athletic performance systematic review 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC12195628/
• Meignié et al. (2021) — Frontiers in Physiology / PMC — Menstrual cycle phase & elite athlete performance 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC8170151/
• Helm, McGinnis & Basu (2021) — IJERPH / PMC — Nutrition interventions across menstrual cycle phases 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC8296102/

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Forget the 6-week bridal crash plan. There is a smarter, more sustainable, and more science-backed way to look and feel your absolute best on your wedding day — and it starts right here.

In this episode, Dr. Kelsy Vick — board-certified orthopedic DPT and pelvic floor physical therapist — kicks off the Wedding Prep Series with the real framework for body recomposition: losing fat while building or maintaining muscle over months, not weeks, without crash dieting or overexercising.

What you'll learn:

• Why body recomposition beats crash dieting every time — and what the research actually supports
• The exercise handbag essentials every bride needs: strength training, jump training, and HIIT
• What true muscular fatigue actually means and why it matters for results
• The research on HIIT, sprint interval training, and visceral fat reduction in women
• Why recovery is not optional — and what the optimal training week actually looks like
• How a DEXA scan can objectively track your progress before the wedding
• Fueling basics — protein, calories, and creatine — including a luteal phase loading protocol

Links:

Dr. Katie's Episode: https://player.captivate.fm/episode/077def9c-370a-4963-b662-8d1f61256f73/

Exercise handbag series: https://player.captivate.fm/collection/edd38a37-6dd0-42b5-ac60-e8c2ff8b0419

Devil Wears Prada Cortisol Episode: https://player.captivate.fm/episode/a04568e4-b4c2-4194-9a44-81508ac46555/

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On May 12th, 2026, a landmark paper published in The Lancet officially renamed polycystic ovary syndrome to polyendocrine metabolic ovarian syndrome — PMOS. The result of 14 years of work, 56 international organizations, and 22,000 voices from around the world.

This is not a cosmetic rebrand. This is a clinical correction — and it changes how this condition affecting 170 million women worldwide will be diagnosed, treated, and researched for generations to come.

In this episode, Dr. Kelsy Vick breaks down everything:

• Why the old name PCOS was clinically inaccurate and actively harmful
• What PMOS actually stands for and why every word matters
• The real biology of this condition — far beyond ovarian cysts
• Why 70% of women with PMOS are undiagnosed — and how the name contributed to that
• What changes in diagnosis, treatment, and research globally
• What this means practically if you have a diagnosis, suspect you might, or have ever been dismissed

This is the episode 170 million women deserve to hear.

• Teede et al. (2026) — The Lancet — Official global consensus name change 📎 https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(26)00717-8/fulltext
• STAT News (May 12, 2026) — Full renaming process coverage 📎 https://www.statnews.com/2026/05/12/pcos-now-called-pmos-polyendocrine-metabolic-ovarian-syndrome/
• University of Colorado Anschutz (May 12, 2026) — U.S. researcher involvement 📎 https://news.cuanschutz.edu/news-stories/pcos-new-name
• Endocrine Society — Official statement on PMOS 📎 https://www.endocrine.org/news-and-advocacy/news-room/2026/pcos-name-change
• Contemporary OB/GYN — Clinical implications of PMOS 📎 https://www.contemporaryobgyn.net/view/global-consensus-renames-pcos-to-polyendocrine-metabolic-ovarian-syndrome-pmos-
• CNN Health — Patient-facing reporting on the name change 📎 https://www.cnn.com/2026/05/13/health/pcos-name-change-pmos-wellness
• PMC — From ovarian to endocrine-metabolic roots 📎 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12748392/

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#PMOSNotPCOS #PCOSNameChange #PolyendocrineMetabolicOvarianSyndrome #WomensHormoneHealth #WomensHealthPodcast