Wellness girl chat with Dr. Stacey Ellery, a pregnancy physiologist from the Hudson Institute of Medical Research. 🤰 She shares her pioneering research on the impact of creatine during pregnancy and postpartum for both mothers and babies. 🍼 Learn how creatine supports energy production and the reproductive cycle, and explore its benefits for fetal development, labor, and postpartum recovery. This episode is a must-listen for women interested in the intersections of nutrition and reproductive health. 💪✨

Links::

https://www.hudson.org.au/researcher-profile/stacey-ellery/ 

https://creatineforhealth.com/

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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00:00–01:58 Meet Dr. Stacey Ellery (includes intro)

01:59–06:18 Understanding Creatine's Role in the Body

06:19–08:16 Creatine and Female Reproductive Health

08:17–12:19 Creatine's Impact on Pregnancy and Postpartum

12:20–13:24 Creatine Supplementation: Benefits and Safety (Part 1)

13:25–14:15 Thorne Supplementation

14:16–24:23 Creatine Supplementation: Benefits and Safety (Part 2)

24:24–24:59 Understanding Creatine Safety During Pregnancy

25:00–27:05 Creatine's Potential Benefits for Women

27:06–29:34 Challenges in Pregnancy Research

29:35–32:22 Creatine Supplementation During Labor and Delivery

32:23–34:22 Creatine Levels and Pregnancy Trimesters

34:23–38:59 Creatine's Role in Early Pregnancy and Infertility

39:00–39:34 Stakt mat

39:35–43:06 Creatine in Postpartum and Infant Development

43:07–47:15 Personal Experiences with Creatine During Pregnancy

47:16–50:42 Final Thoughts and Resources

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

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

Wellness girl chat with us about all things exercise and training during pregnancy & postpartum! Today we are joined by Coach Jess, a NICU nurse, CF-L1 certified, and pregnancy & postpartum certified coach, and Coach Sadie, a CF-L2 and pregnancy & postpartum certified coach. They are the masterminds behind the Rebuild program here in Austin, TX, taking pregnant and postpartum women confidently through their exercise and training. We chat myths in pregnancy, how to modify exercise as your body is changing, the top things they look for during exercise in each trimester, mindset shifts as your body changes during pregnancy & postpartum, encouragement during the postpartum phase, and how to feel the best and strongest in your body when exercising during pregnancy and postpartum. This episode is wonderful for moms-to-be, new moms, and veteran moms alike! Check it out! 

Rebuild Program Website:: https://www.crossfitrenew.com/programs/rebuild 

Coach Sadie Instagram:: https://www.instagram.com/coachsadie/ 

Coach Jess Instagram:: https://www.instagram.com/coachjessicagene/ 

Websites to find certified pregnancy & postpartum coaches & trainers::

Brianna Battles P&PA:: https://thepregnantandpostpartumathlete.com/professional-network/ 

Sarah Duvall PCES:: https://www.coreexercisesolutions.com/pces-directory/

ICE Physio:: https://ptonice.com/find-a-clinician/

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!

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

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

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00:00- 01:58 meet Sadie & Jess

01:59- 05:39 where does a pregnancy and postpartum coach fit into the team 

05:40- 13:21 coach jess & coach sadie’s pregnancy & postpartum journeys

13:22- 18:06 exercising during 1st and 2nd trimesters of pregnancy 

18:07- 24:52 exercising during the 3rd trimester of pregnancy 

24:53- 30:59 how to work through pregnancy body image thoughts 

31:00- 39:27 exercising postpartum 

39:28- 41:50 how to find a pregnancy & postpartum coach 

41:51- 43:25 giving flowers 

Mentioned in this episode:

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

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 Dr. Emily Tran, PT, DPT, pelvic health specialist, and trained doula as we chat about topics that we are too afraid to ask about! We cover sex, foreplay, pain with sex, how to improve your pelvic floor function for improved sexual function, pregnancy, labor & delivery, how your birth partner can help during labor & delivery, postpartum, and so much more! This episode is filled with giggles and tangible takeaways for all the things we might have questions on but are too afraid to ask about!

Dr. Emily Instagram:: https://www.instagram.com/dr.emilythepelvicpt/

Book with Dr. Emily:: https://www.eastsidemovement.com/contact-us 

Eastside Movement Company Instagram:: https://www.instagram.com/eastsidemovementco/ 

Genesis Instagram:: https://www.instagram.com/genesisptwellness/ 

Dr. Ally Instagram:: https://www.instagram.com/prettypelvis.dpt/ 

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!

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

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00:00- 01:08 meet dr. emily!!

01:09- 05:46 what is healthy and normal when it comes to sex

05:47- 08:26 how a healthy pelvic floor improves our sex lives

08:27- 12:24 kegels are not always the answer!

12:25- 18:56  how to feel more confident and comfortable with sex

18:57- 22:48 sex during pregnancy

22:49- 28:10 women who are trying to conceive (TTC)

28:11- 32:54 what are the important pillars in 1st, 2nd, & 3rd trimesters

32:55- 40:19 what to focus on immediately postpartum

40:55- 45:09 the role of a doula in your pregnancy, labor/delivery, & postpartum journey

45:10- 50:41 how a partner can support during labor & delivery

50:42- 53:18 nothing is TMI! we hope you feel empowered

Mentioned in this episode:

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

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

Introducing Mama Palooza: A Virtual Podcast Festival on Women's Health

In this episode, we introduce Mama Palooza, an exciting virtual podcast festival focusing on women's health. Over the month of May, we will bring together experts in pregnancy, postpartum, sexual health, and more to share invaluable knowledge through interviews. Learn from specialists like doulas, pelvic health experts, and nutritionists to better understand various aspects of women's health. This festival aims to educate new moms, veteran moms, aspiring moms, and anyone looking to support their loved ones. Don't miss out on this fun way to learn more about your body!

link for mamapalooza podcast festival ticket!

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!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

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00:00- 00:28 Introduction to Mama Palooza

00:29- 01:19 The Birth of Mama Palooza: Inspiration and Vision

01:20- 03:15 Focus on Women's Health: Pregnancy and Postpartum

03:16- 04:37 Mama Palooza: A Festival for All Women

04:38- 05:20 Meet the Experts: Speakers and Topics

05:21- 07:11 Addressing Key Questions: Pregnancy, Postpartum, and Beyond

Mentioned in this episode:

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

Let's break it down for the wellness baddies as we chat what exercise is right for our bodies and how to build the motivation and consistency to be more disciplined in our healthy routines. In this episode, we cover atomic habits, how to find the exercise that will help you reach your goals and be the "right" exercise for your body, the need to remove judgement from other girl's form of movement, and so much more! Join us & let us know what you think!

Dr. Dixie Episode

Rep Ranges Episode

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00:00- 00:33 Introduction to Wellness Big Sis the Pod

00:34- 01:18 Guest Spotlight: Dr. Dixie Stanforth

01:19- 02:20 Understanding Exercise Choices

02:21- 03:23 The Importance of Enjoyment in Exercise

03:24- 05:33 Experimentation and Personalization

05:34- 11:37 The Role of Variety in Workouts

11:38- 13:15 Balancing Enjoyment and Discipline

13:16- 17:32 Building Consistency and Identity

17:33- 21:25 Final Thoughts and Upcoming Episodes

Join us as we get hotter & smarter learning about how to exercise in the best way for our bodies! We chat specific rep ranges for our muscles & heart health!

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00:00 - 01:03 Introduction to the Ultimate Fitness Cheat Sheet

01:04 - 01:13 Understanding Muscular Fitness

01:14 - 01:27 Training for Muscular Strength

01:28 - 01:54 Building Muscular Endurance

01:55 - 02:08 Enhancing Muscular Power

02:09 - 02:17 Achieving Muscular Hypertrophy

02:18 - 02:54 Cardiovascular Training Systems

02:55 - 03:13 Anaerobic Training: ATP-PC System

03:14 - 03:39 Anaerobic Training: Glycolytic System

03:40 - 04:36 Aerobic Training System

04:37 - 05:16 Practical Applications and Conclusion

Mentioned in this episode:

hotter smarter pod intro

Let’s break it down for the baddies as we chat about body composition, toning, muscle building, fat loss, bone mineral density, and all the confusion surrounding our bodies as women! This episode goes with episode 56 with Phil Stanforth, a Fellow of the American College of Sports Medicine. loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

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00:00 - 01:55 Introduction to Body Composition

01:56 - 02:52 Understanding Body Composition Metrics

02:53 - 06:40 Muscle Building and Maintenance

06:41 - 08:34 Bone Health and Density

08:35 - 11:51 Fat Mass: Types and Concerns

11:52 - 15:05 Cellular Level Fat Loss and Fat Gain

15:06 - 15:37 Conclusion and Final Thoughts

Join us as we get hotter & smarter learning about the benefits of mouth taping! Mouth taping is trending right now, but what does it actually help? In this episode, we discuss the physiological and neurological benefits of nasal breathing compared to mouth breathing, especially as it relates to our posture, focus, reaction time, sleep, and pelvic floor health. Listen in to learn all things nasal breathing! 

https://www.thoracrespract.org/pdf/68ab204c-182b-49da-b227-bc7efe058632/articles/ThoracResPract.2024.24061/2024-0061.pdf

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00:00 - 00:24 Introduction to Nasal vs. Oral Breathing

00:25 - 01:12 Snatched Jawline and Breathing

01:13 - 01:48 Health Implications of Mouth Breathing

01:49 - 02:11 Categories of Nasal Breathing Benefits

02:12 - 02:23 Nasal Breathing and Sleep

02:24 - 04:02 Brain Benefits of Nasal Breathing

04:03 - 04:30 Respiratory and Postural Effects

04:31 - 07:13 Posture and Pelvic Floor Health

07:14 - 07:21 Conclusion: Benefits of Nasal Breathing

Wellness girl chat with Dr. Dixie Stanforth, a fellow of the American College of Sports Medicine & one of the top voices in the field of kinesiology & health education. We chat about atomic habits and how small changes & shifting the language we use to talk about ourselves and our routines can help us stay motivated towards our goals. We talk about exercise as women and what the right exercises are for women throughout the lifespan. We also talk about consistently challenging our brains and bodies with new movement patterns and doing hard things! This episode is filled with learning about our bodies, movement, and motivation! Listen in and let me know what you think! 

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

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

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atomic habits

Dr. Dixie's resource

00:00- 04:49 meet dr. dixie stanforth!! 

04:50- 13:19 how does exercise help us as women 

13:20- 25:16 what exercise is right for my body 

25:17- 38:25 shifts in exercise for women as we age

38:26- 45:54 a growth mindset! how to approach new movement patterns

45:55- 56:03 how to be more consistent and motivated with workouts and nutrition 

56:04- 01:06:16 how to make population level changes for health & wellness

01:06:17- 01:07:20 outro

Join us as we get hotter & smarter learning about how alcohol affects our resting heart rate! Have you ever realized that your heart rate increases the night after a cocktail or glass of wine? I went on a journey in college cutting out alcohol because I hated thinking I was negatively affecting my cardiovascular system through alcohol. Why does alcohol increase my resting heart rate? Why does it matter?

We cover all of that and more in 5 minutes, so check it out!

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00:00- 00:40 the effect alcohol has on our heart

00:41- 01:49 what is our resting heart rate

01:50- 02:21 alcohol stimulates our sympathetic nervous system

02:22-03:22 alcohol vasoldilates our blood vessels

03:23- 03:31 alcohol is a diuretic

03:32- 03:40 alcohol impairs deep sleep

03:41- 05:13 the balance between alcohol and health

05:13- 05:21 outro

Mentioned in this episode:

hotter smarter pod intro