Wellness Big Sis: The Pod

Creatine has been rebranded for women, and it is suddenly everywhere in pastel gummies and tone and sculpt language. In this commentary episode, Dr. Kelsy Vick separates the real science from the marketing. She covers whether women's bodies actually handle creatine differently than men's, why creatine monohydrate is the same molecule regardless of who it is sold to, and the genuine women's health benefits for muscle, bone, mood, and cognition, especially heading into perimenopause and menopause. She also digs into the gummy format, why creatine can degrade into an inactive form during gummy manufacturing, what independent testing has found about underdosing, and reads the actual labels on popular options from brands like Lemme, Arrae, and Create. The goal is not hype and not a takedown, just the facts so you can decide for yourself, and skip the pink tax if you want to.This episode is educational and not medical advice. Talk to your own clinician about what is right for you.Episodes Mentioned:49:: Dr. Katie’s Episode: https://player.captivate.fm/episode/077def9c-370a-4963-b662-8d1f61256f73/ Dr. Stacey’s Episode on creatine during perinatal period: https://player.captivate.fm/episode/0c1e77fb-7ec7-462d-ba02-280a154a6d24/ 93:: Dr. O’Neill Menopause & Perimenopause Episode https://player.captivate.fm/episode/48ae176f-56f7-471f-8e38-00111efd5606/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodResearch articles and linksCreatine supplementation in women's health, a lifespan perspective (sex differences, baseline stores, benefits).https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7998865/Creatine in women's health, from menstruation through pregnancy to menopause, 2025 review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12086928/Creatine and bone and cognition in menopause, University of Colorado Anschutz overview. https://news.cuanschutz.edu/news-stories/can-taking-creatine-help-women-stay-healthy-as-they-ageNOW Foods creatine gummy testing and third party testing limitations. https://www.nutritionaloutlook.com/view/now-tests-creatine-gummies-identifies-limitations-in-third-party-gummy-testingWidespread failings in creatine gummy tests (roughly 86 percent failed labeled claims). https://www.nutraceuticalsworld.com/breaking-news/now-reports-widespread-failings-in-creatine-gummy-tests/Lemme creatine gummies product and ingredient page. https://lemmelive.com/products/lemme-creatine-gummiesArrae Tone creatine gummies product and ingredient page. https://www.arrae.com/blogs/product-guides/everything-you-need-to-know-about-tone

The movement snacks trend is everywhere right now, and for once the science actually backs it. In this episode, Dr. Kelsy Vick breaks down what movement snacks really are, small one to five minute bites of movement sprinkled through your day, and why they matter so much for women, especially as we all head into a sitting heavy back to school and back to work season. She covers how breaking up prolonged sitting steadies blood sugar and drops blood pressure, why research suggests women get a bigger health payoff from less exercise than men, how strength snacks help protect muscle and bone heading into perimenopause and menopause, and how even gentle evening movement can help you sleep longer. You will walk away with a practical menu of movement snacks you can start today. Science backed, women centered, and refreshingly doable.Links Mentioned in the episode: 102:: PCOS is dead. Meet the new & improved PMOS. https://player.captivate.fm/episode/f2f7f219-c9c5-46ae-8cd3-cb1f05467302/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

The entire longevity conversation forgot about female bodies, so we are fixing that today. It turns out your ovaries are the fastest aging organ you have, declining measurably in your mid 30s, and researchers now consider ovarian aging one of the most important longevity markers we have for women. In this episode we break down why your ovaries age more than twice as fast as the rest of you, how ovarian aging connects to your heart, bones, and brain, what AMH and your family menopause timeline can tell you, and the everyday habits that actually protect your ovarian longevity. Smart, fun, and something you can actually act on this week.I'm Dr. Kelsy Vick, a board certified orthopedic Doctor of Physical Therapy and women's health PT, and this is Wellness Big Sis: The Pod, expert led, science backed wellness girl chats for women in their 20s and 30s.Want the deeper cuts and the studies? Subscribe to Smart Girl Newspaper, linked below.loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodLinks/Resources:RESOURCES: Ovaries age more than twice as fast as the rest of the body and are the fastest aging organ. This is the Columbia work led by Yousin Suh. Columbia University Irving Medical Center: Studying Ovaries to Understand How We All Age. https://www.cuimc.columbia.edu/news/studying-ovaries-understand-how-we-all-age Underlying research: Molecular and genetic insights into human ovarian aging from single nuclei multi omics analyses (2024). https://pubmed.ncbi.nlm.nih.gov/39578560/ Accessible longevity framing: https://time.com/collections/the-age-of-longevity/7338546/ovaries-unlock-secrets-longevity/Low AMH is linked to cardiovascular and metabolic risk markers. de Kat, A. C., et al. and related work: Low antimullerian hormone levels may be associated with cardiovascular risk markers in women with diminished ovarian reserve. https://pubmed.ncbi.nlm.nih.gov/26613901/ BMI nuance: https://academic.oup.com/jcem/article/105/3/e555/5581647Later menopause and a longer reproductive lifespan are associated with greater longevity. Shadyab, A. H., et al. (2017). Ages at menarche and menopause and reproductive lifespan as predictors of exceptional longevity in women: the Women's Health Initiative. Menopause. https://pmc.ncbi.nlm.nih.gov/articles/PMC5177476/Accelerated ovarian aging is driven by oxidative stress, mitochondrial dysfunction, and inflammation, and smoking is directly toxic to ovarian reserve.. Ovarian aging review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11332606/

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 chestThe immune and hormonal impact of grief on your bodyWhy grief disrupts your sleep — and why that mattersWhat Traditional Chinese Medicine has known about grief for thousands of yearsEvidence-based, gentle things that actually helpIf 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/id273537688https://open.spotify.com/show/1CK5AHgLneCo2sE17UOfdVloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodSources:Statharakos, N. (2025). Unraveling the Neurobiology of Grief: Insights into Brain and Behavior — Narrative Review. Brain Science Advances. https://doi.org/10.26599/BSA.2025.905001Systematic review of neuroimaging studies in grief and bereavement (2025). ScienceDirect. https://doi.org/10.1016/S0149763425005366Knowles, 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-systemSeiler, A. et al. (2020). The Psychobiology of Bereavement and Health. UCLA Stress Lab / Frontiers. https://www.uclastresslab.org/pubs/Seiler_Frontiers_2020.pdfUniversity of Utah Health (2024). The Physical Domain of Grief. https://healthcare.utah.edu/the-scope/womens-7/all/2024/03/e45-physical-domain-of-griefMDVIP — How Grief Can Affect Our Health. https://www.mdvip.com/patients/resources/how-grief-affects-our-health-and-how-manage-itSleep disturbances in bereavement: A systematic review (2020). ScienceDirect. https://www.sciencedirect.com/science/article/pii/S1087079220300745De 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/23963Blue 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-healingWilliams, 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-tcmKara 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-youMeine 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/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodRESOURCES: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.htmlLucky 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/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodRESOURCES: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.xRelated 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 eventsThe contact hypothesis — what it says AND what it doesn'tWhy the South Korean and Mexican fan moment at the World Cup is both real and more complicated than the coverage suggestsWhat a systematic review of 29 studies and 239,000 adults found about team sport vs. individual sport and mental health250 years of women in American sport — the real numbers on both the progress and the gapsWhere the honest limits of the "shared experiences change you" narrative actually areloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodResourcesHolt-Lunstad (2024) — World Psychiatry / PMC — Social connection and healthhttps://pmc.ncbi.nlm.nih.gov/articles/PMC11403199/Eather et al. (2023) — Systematic Reviews / PMC — Sport, mental health & social outcomes in adultshttps://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 fertilityThe connection between PMOS, insulin resistance, and ovulationWhat the RESTORE trial has found so far — and what it hasn't proven yetSurprising new data on GLP-1 medications and male fertilityWhy metabolic health and reproductive health are more connected than you thinkThe honest caveats nobody's headline is includingNew 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/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodResourcesMedical News Today (June 18, 2026) — Full reporting on both ENDO 2026 studieshttps://www.medicalnewstoday.com/articles/glp-1-drugs-show-promise-improving-fertility-males-femalesENDO 2026 Conference Presentation — Male fertility & GLP-1 RAs https://endo2026.endocrine.org/fsPopup.asp?efp=RkVJT0NBS1UyNTg5OA&PresentationID=1843535&mode=presInfoEndocrine Society Press Release (2026) — GLP-1s and male fertility https://www.endocrine.org/news-and-advocacy/news-room/2026/natesh-press-release-endo-2026Fertility and Sterility — Semaglutide & PMOS reproductive outcomes (RESTORE trial preliminary analysis)https://www.sciencedirect.com/science/article/abs/pii/S0015028226004784RESTORE Trial — University of Colorado Anschutz / Cree Labhttps://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 BMIThe add-before-subtract nutrition approach that actually worksWhy eating enough — especially protein — is non-negotiable for body recompositionThe 10-12 month bridal nutrition timeline broken down phase by phaseHow underfueling and overexercising directly impact your hormones and cycleWhat to prioritize in the final months — hydration, inflammation reduction, and stabilityWhy DEXA scans are the gold standard for tracking real progressPlus — Bayleigh announces her new podcast No Extremes launching July 8thLinks/Research Articles:Bayleigh’s Website: https://www.balancebluecollectivellc.com/Work With Bayleigh: https://balancebluecollectivellc.practicebetter.io/#/6303dccaf1314592c6e3e89a/bookings?s=64caec56aa6a6fd4822c505cBayleigh’s Instagram: https://www.instagram.com/dietitianbayleigh/Bayleigh’s Tiktok: https://www.tiktok.com/@dietitianbayleighNo Extremes Podcast Waitlist: https://balancebluecollective.myflodesk.com/podcast?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQPOTM2NjE5NzQzMzkyNDU5AAGnFucDrG7W3ZqsCKd51U6H9DKqJdyej1i_Ts9o2Djdo68jdUfAOfXn4vcNMKc_aem_TCdqwlup4TL4GMSPtytWCgloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

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 listWhy you should never try Botox, filler, or a new procedure for the first time close to your wedding dateThe 12-month, 6-month, and 3-month skin prep timeline — broken down clearlyWhat treatments are actually evidence-backed — and which ones are overhypedWhat to prioritize in wedding week — sleep, hydration, and barrier protectionThe TikTok skin advice you need to stop following immediatelyWhether 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-suiteDr. Claire’s Instagram: https://www.instagram.com/confidencebyclaire/Dr. Claire’s Tiktok: https://www.tiktok.com/@confidencebyclaireloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

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 usingA phase-by-phase breakdown of what your body is doing and whyHow to schedule hair trials, dress fittings, and vendor meetings around your cycleWhat to eat, how to train, and how to recover in each phaseWhy your energy, confidence, and emotional resilience fluctuate predictably — and how to work with itHow cycle awareness builds fertility literacy for your futurePeer-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/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

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 supportsThe exercise handbag essentials every bride needs: strength training, jump training, and HIITWhat true muscular fatigue actually means and why it matters for resultsThe research on HIIT, sprint interval training, and visceral fat reduction in womenWhy recovery is not optional — and what the optimal training week actually looks likeHow a DEXA scan can objectively track your progress before the weddingFueling basics — protein, calories, and creatine — including a luteal phase loading protocolLinks: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-e8c2ff8b0419Devil Wears Prada Cortisol Episode: https://player.captivate.fm/episode/a04568e4-b4c2-4194-9a44-81508ac46555/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

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 harmfulWhat PMOS actually stands for and why every word mattersThe real biology of this condition — far beyond ovarian cystsWhy 70% of women with PMOS are undiagnosed — and how the name contributed to thatWhat changes in diagnosis, treatment, and research globallyWhat this means practically if you have a diagnosis, suspect you might, or have ever been dismissedThis 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/fulltextSTAT 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-nameEndocrine Society — Official statement on PMOS 📎 https://www.endocrine.org/news-and-advocacy/news-room/2026/pcos-name-changeContemporary 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-wellnessPMC — From ovarian to endocrine-metabolic roots 📎 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12748392/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispod#PMOSNotPCOS #PCOSNameChange #PolyendocrineMetabolicOvarianSyndrome #WomensHormoneHealth #WomensHealthPodcast

Welcome to the Hottest Version season. Dr. Kelsy Vick is pulling back the curtain on her most personal health journey yet — optimizing her body, mind, relationships, and spiritual health in what she's calling "trimester zero."In this episode she shares her real DEXA scan results from 2015 vs. April 2026, breaks down exactly what the numbers mean, and gets honest about what she's working on — from fueling patterns and body recomposition goals to skincare, sleep, cycle health, and intentional mindset work.What you'll learn:What a DEXA scan actually tells you and why it's the gold standard for body composition trackingHer real body composition data and what changed over 11 years of trainingHow she's using AI to identify fueling gaps and optimize her nutritionHer current training split and body recomposition goalsThe daily habits she's building across physical, mental, relational, and spiritual healthWhy "trimester zero" might be the most important season of your life — whether or not pregnancy is on your radarloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Dr. Kelsy Vick interviews Dr. Abigail about pregnancy and postpartum mental health. They discuss common struggles like first-trimester fatigue while trying to function normally, body comments, and the sudden shift from “not pregnant” to pregnant—often kept secret early on—which fuels comparison and self-doubt. Dr. Abigail explains how she helps moms challenge comparison by questioning its purpose and identifying needs for external versus internal validation, emphasizing motherhood as delayed gratification. They cover parenting and mom guilt, reframing kids’ mistakes as not reflecting a parent’s worth, and the need to parent each child differently. Postpartum, they stress flexible planning and adjusting expectations. Dr. Abigail describes brain changes in early motherhood (“mom brain”) as adaptive, and shares calming tools like paced breathing, the “parental pause,” co-regulation, and postpartum nutrition basics (broth-based foods, balanced meals, protein-first, and snacks for breastfeeding).Links/Research Articles:Dr. Abigail’s Website: https://www.villagepsychllc.com/ , https://theaviationtherapist.comDr. Abigail’s Booking Link: https://book.carepatron.com/Village-Psychology/Dr--Abigail?p=gZVWZTPfSt6PI3UhjLIQjg&s=r8XMQN4zDr. Abigail’s Instagram: https://www.instagram.com/villagepsychllc , https://www.instagram.com/theaviationtherapistloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Dr. Kelsy Vick introduces a live bonus episode recorded at Erin’s April book launch for Do The Thing, following Erin’s earlier Wellness Big Sis The Pod appearance about behavior change and habit formation. Erin explains why she became an author after years of coaching clients who struggled to follow through outside sessions, leading her to study behavioral science and co-found Habit Coach Professionals. She shares the book’s writing and editing journey, including using AI for tone and audience guidance, relying on beta readers and a human editor, and navigating a major title change late in the process. Erin describes building her own writing habit by starting with a consistent 20-minute daily commitment and emphasizes using the book’s action prompts and assessment tool to apply strategies, treating failures as feedback. The launch team helped the book briefly hit #1 on Amazon in Business Mentoring & Coaching and Cognitive Psychology.Links/Research Articles:​​https://www.erinlaverone.com/ https://www.habitcoachpro.com/ Book: Do The Thing: A Science Backed Process To Help You Take Action Even When Motivation Fails and Life Gets Messy: https://www.amazon.com/Do-Thing-Science-Backed-Process-Motivation-ebook/dp/B0GS98TXBTloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Miranda Priestly didn't just stress Andy out emotionally. She was actively dysregulating her HPA axis. And if you've ever worked a job — or lived a life — that felt anything like that, this episode is for you.In honor of Devil Wears Prada 2 hitting theaters, Dr. Kelsy Vick is breaking down one of the most misunderstood hormones in women's health: cortisol. Not to demonize it — but to completely reframe it. Because cortisol is not the villain. A dysregulated cortisol rhythm is. And those are two very different things.In this episode you'll learn:What cortisol actually does for you every single day — and why you'd be in serious trouble without itHow the HPA axis works and why the rhythm matters more than the levelWhat a "Miranda Priestly environment" does to your body over timeHow to recognize if your own cortisol rhythm might be off5 evidence-based tools to restore your cortisol rhythm — even in a high-demand lifeAll backed by peer-reviewed research. Zero fear mongering. Just the science you actually deserve to have.🎧 Part of the Spring Cleaning Series — check out our episodes on the lymphatic system, glymphatic system, and liver health linked below.The Glymphatic System Episode (pod episode 96)loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodSources:Knezevic et al. (2023) — Cells / PMC — Cortisol physiology, HPA axis & chronic stress dysregulation 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC10706127/Lengton et al. (2024) — Clinical Obesity / PMC — Cortisol, HPA axis & body weight 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC11907100/Li, Huang & Zhu (2025) — Sports / PMC — Optimal exercise modality for cortisol reduction across 44 RCTs 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC12736704/Liu (2024) — Sleep / PMC — Cortisol-sleep bidirectional relationship in young women 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC11381560/Meta-analysis — PMC — Mindfulness-based interventions & salivary cortisol 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC5069287/

Your brain's dopamine system wasn't designed for infinite scroll, autoplay, and variable notifications. It was designed for earned rewards — and social media is engineered to exploit the gap between those two realities.In this episode, Dr. Kelsy Vick closes out the April Spring Cleaning Series by breaking down what dopamine actually does in the brain, how social media platforms are specifically built to trigger tolerance and receptor downregulation, and why real life starts to feel flat when your reward system has been worn down.Plus — the personal story of traveling with her phone on airplane mode and what it revealed about how automatic scrolling had actually become.What you'll learn:Why dopamine is your brain's engine for motivation, not just pleasureHow infinite scroll, pull-to-refresh and variable notifications exploit your reward systemWhat "dopamine scrolling" actually is — and why researchers named it a public health concern in 2025The science behind why real life feels flat after chronic overstimulation5 evidence-based ways to restore your dopamine system starting this weekThis is the spring cleaning your brain actually needs.🎧 Miss the rest of the series? Start with our episodes on the lymphatic system and glymphatic system linked below.Dopamine System Episodes:The Female Brain, Dopamine, Motivation, & Our Menstrual Cycles!: https://youtu.be/vp5mqJNcXmQ?si=QCtMbHgz7sVSe_HWSpring Cleaning (Dopamine Detox!): https://youtu.be/IKAUeugRBbc?si=nitogU1bmaSoCCWRBuild Your Own Dopamine Menu: https://youtu.be/NkBMiiMG_mw?si=LuvBj_sTUPa_hVx1The Summer I Turned Pretty & Your Dopamine System: https://youtu.be/wnkYARrPL8o?si=S5jUC8WJLd-OSSC8The Female Brain on Motivation & Discipline: https://youtu.be/ckrbPK9mmgs?si=oJOqno8srn-d5hayLauretani et al. (2024) — International Journal of Molecular Sciences — Dopamine as neuromodulatorDresp-Langley (2023) — Biomedicines — Dopamine, anhedonia & anti-reward brain stateSharpe & Spooner (2025) — Perspectives in Public Health — Dopamine-scrolling as public health concernInternet addiction & dopamine tolerance — PMC — Receptor downregulation mechanismEmotional Reinforcement & Social Media (2023) — PMC — Intermittent reinforcement & dopamine sensitizationTyler et al. (2023) — Frontiers in Public Health — HIIT & dopamine D2 receptor upregulationBastioli et al. (2022) — Journal of Neuroscience — Voluntary exercise & striatal dopamine releaseDesai et al. (2024) — Cureus — Dopamine fasting & mindfulness evidenceloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Dr. Kelsy Vick continues the spring cleaning series by focusing on the liver and how alcohol uniquely affects female physiology. She explains that women experience more severe alcohol-associated liver disease at lower levels than men due to differences in first-pass metabolism, estrogen-related sensitivity to liver damage, and immune activation in the liver. Regular drinking can raise estradiol while also making the liver prioritize alcohol over estrogen clearance, potentially contributing to estrogen dominance symptoms like heavy or painful periods, bloating, mood swings, breast tenderness, and sleep disruption; alcohol may also interfere with brain-to-ovary signaling and progesterone production, with evidence strongest for the estrogen effects. She discusses how timing in the luteal phase may increase sensitivity, clarifies that alcohol sedates rather than improves sleep, and recommends practical liver support without “detox” cleanses: cruciferous vegetables, fiber diversity, hydration, and quality sleep.RESOURCES:https://www.mayoclinicproceedings.org/article/S0025-6196(20)30926-5/fulltexthttps://www.frontiersin.org/journals/gastroenterology/articles/10.3389/fgstr.2022.1005729/fullhttps://link.springer.com/article/10.1007/s00737-024-01483-9https://acsjournals.onlinelibrary.wiley.com/doi/full/10.1002/cncr.35391https://pmc.ncbi.nlm.nih.gov/articles/PMC4729640/https://pmc.ncbi.nlm.nih.gov/articles/PMC6676690/https://pmc.ncbi.nlm.nih.gov/articles/PMC8594041/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Dr. Kelsy Vick continues the April “spring cleaning” series on Wellness Big Sis The Pod by revisiting the glymphatic system—discovered in 2012—which functions as the brain’s waste-clearing system and works primarily during deep, non-REM sleep. She explains how cerebrospinal fluid helps transport and remove metabolic waste into the venous system, and notes animal research suggesting brain cell spaces expand during sleep to improve clearance. The episode links poor deep sleep to symptoms like brain fog, irritability, headaches, memory lapses, and difficulty concentrating, and discusses findings on sleep quality, norepinephrine fluctuations, and how sleep aids can impair restorative cleaning. She highlights research connecting sleep disruption to Alzheimer’s biomarkers and reviews early evidence suggesting menopause, estrogen, and sleep changes may affect women’s glymphatic efficiency. Practical takeaways include prioritizing deep sleep, limiting alcohol and blue light, keeping consistent sleep schedules, considering side sleeping, exercising, hydrating, and managing chronic stress.Menopause Episode: https://youtu.be/HE7niP8P9iI?si=_EH-DzwJrazmAH1RGlymphatic System Episode (episodee 5): https://player.captivate.fm/episode/06bd8798-6d74-4a02-873f-e9778063ec7b/RESOURCES:https://pmc.ncbi.nlm.nih.gov/articles/PMC3880190/https://pmc.ncbi.nlm.nih.gov/articles/PMC8821419/https://www.cell.com/cell/fulltext/S0092-8674(24)01343-6https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2025.1543725/fullhttps://www.nature.com/articles/s41467-026-68374-8https://pmc.ncbi.nlm.nih.gov/articles/PMC7698404/https://pmc.ncbi.nlm.nih.gov/articles/PMC11835678/https://journals.sagepub.com/doi/full/10.3233/JAD-230527https://pubmed.ncbi.nlm.nih.gov/37034667/https://pmc.ncbi.nlm.nih.gov/articles/PMC4524974/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Dr. Kelsy Vick kicks off a body “spring cleaning” series by explaining the lymphatic system’s role in waste clearance, immunity, fluid balance, and puffiness, and why many wellness trends (like gua sha and dry brushing) are often done incorrectly. She breaks down lymph fluid, vessels, nodes, and organs, emphasizing key traits: the system runs throughout the body, is low pressure with no pump, lies close to the skin (so light pressure works), and requires clearing lymph nodes closer to the trunk before working on distal swelling. She shares a story about a “nothing” feeling lymphatic massage being appropriate, outlines practical ways to support lymph flow (hydration, exercise, self-massage sequencing, compression on flights), notes when to see certified lymphedema specialists, discusses how vibration plates may help via muscle activation, and explains cycle-related puffiness, including a luteal-phase creatine loading protocol mentioned by Dr. Katie Hirsch.RESOURCES:Gua Sha & The Lymphatic System:https://player.captivate.fm/episode/7147a1b1-5e61-4fcc-82df-4c929ed6a0cf/4:: spring cleaning: body detox! Part I https://player.captivate.fm/episode/f50a5c40-7377-4710-a9a8-44b03022a1f8/49:: female-specific fueling, training & performance with Dr. Katie Hirsch https://player.captivate.fm/episode/077def9c-370a-4963-b662-8d1f61256f73/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Vibration plates are all over everyone’s feed, so Dr. Kelsy Vick (board-certified orthopedic doctor of physical therapy and pelvic floor PT) dives into what they actually are, why people are buying them, and what the research on “whole body vibration therapy” really examines. She walks through how studies test different positions and exercises on the plate, explains why systematic reviews matter, and unpacks the big categories researchers track—strength, power, bone mineral density, body composition, and even differences across training status and menopausal status. You’ll also get a quick, girly “smart science” moment on the proposed reflex-style mechanism behind vibration, plus what to consider if you’re shopping (protocol length, frequencies, amplitudes, and why specs matter). She closes with practical recommendations for who might want one versus who can focus on building an at-home routine without extra gadgets.Jump Training Episode (74): https://youtu.be/DCwnnEYOYtA?si=CS3S-9aY2flW2Kfb (also on Spotify & Apple!)Resources:https://pmc.ncbi.nlm.nih.gov/articles/PMC12124539/#pone.0322010.ref039https://pubmed.ncbi.nlm.nih.gov/40391029/https://pmc.ncbi.nlm.nih.gov/articles/PMC6944803/https://pubmed.ncbi.nlm.nih.gov/14750005/https://pmc.ncbi.nlm.nih.gov/articles/PMC4697776/https://pubmed.ncbi.nlm.nih.gov/30142802/https://pmc.ncbi.nlm.nih.gov/articles/PMC6944803/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

This podcast episode aims to help us understand the changes that occur in our bodies during perimenopause and menopause. We wellness girl chat about the importance of being preventive rather than reactive, emphasizing early education on the menstrual cycle, pregnancy, and menopause. The episode covers the common symptoms, hormonal shifts, and the metabolic impact of perimenopause and menopause. It also provides actionable advice on exercise, diet, sleep, and supplements, highlighting the role of hormone replacement therapy. The conversation underscores the need for foundational habits like protein intake and weightlifting to prepare for a healthier transition into menopause.Links/Research Articles:https://www.bespokemedaesthetics.com/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!

In this investigative “Wellness Girl chat,” Dr. Kelsy Vick breaks down how fitness trackers estimate caloric expenditure—and why those numbers can be misleading for assessing workout effort, effectiveness, or weight loss. She defines calories (including the difference between food-label “calories” and kilocalories), explains total daily energy expenditure, and outlines what wearables typically model: basal metabolic rate (BMR) plus active energy expenditure, while often failing to capture thermic effect of food and non-exercise activity thermogenesis (NEAT). She reviews how BMR is estimated from static equations using age, sex, height, and weight (with limitations and common error ranges), then explains how active calories rely on proprietary algorithms driven largely by heart rate, supported by sensors like accelerometers, gyroscopes, barometers, GPS, and (for Oura) skin temperature—often switching sensor priorities based on the selected activity.The episode also connects heart rate to oxygen consumption and energy expenditure, explains VO2 and the lab-based VO2 max testing process, and shows how wearables use heart-rate-based VO2 relationships to estimate calories. Dr. Vic compares common devices: Apple Watch (Move vs Total Calories, activity classification, VO2 feature accuracy cited within 4% when using VO2 integration), Whoop (step-free strain model, continuous heart rate monitoring, algorithm shifts based on heart rate reserve), Oura Ring (finger-based sensing, emphasis on resting metrics, temperature and sleep inputs for BMR, MET-based intensity categories with user-reported effort), Garmin (GPS- and pace-informed VO2 estimates, cycling power-based calculations, with studies showing wide accuracy ranges and underestimation at low and very high intensities due to heart-rate lag and anaerobic work), and Fitbit (older models leaning more on accelerometer data, newer models incorporating heart rate).Dr. Vick summarizes research findings showing large real-world error in wearable calorie estimates, including a Stanford Benchmark study (most accurate device averaging 27% off; least accurate 93% off, with factors like skin color and BMI affecting results), a 2025 head-to-head comparison reporting varying under- and over-estimation across devices, and a systematic review where no brand consistently met acceptable accuracy limits. She notes that resting heart rate and step count are generally more accurate than calorie burn estimates, while sleep duration is moderately accurate and sleep staging is weak. The takeaway: calorie metrics may be useful for broad trends, but shouldn’t drive dietary or training decisions; she recommends emphasizing other wearable metrics such as heart rate, VO2/VO2 max, heart rate variability, and recovery instead.Resources:https://www.empirical.health/blog/apple-watch-calories-accuracy/https://www.apple.com/health/pdf/Heart_Rate_Calorimetry_Activity_on_Apple_Watch_November_2024.pdfhttps://pmc.ncbi.nlm.nih.gov/articles/PMC5738849/https://pmc.ncbi.nlm.nih.gov/articles/PMC9950693/https://blogs.sas.com/content/efs/2025/06/25/can-you-trust-your-smartwatch-a-deep-dive-into-calorie-burn-estimates/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00 Calories Culture Backstory02:49 What Trackers Claim04:05 What Is A Calorie04:51 TDEE Basics BMR Active06:41 BMR Formula Limits08:28 Sensors And Algorithms11:55 Heart Rate And VO212:55 VO2 Lab Gold Standard15:35 Apple Watch Breakdown17:14 Whoop Strain Model18:57 Oura Ring And METs22:14 Garmin VO2 And GPS26:03 Fitbit And Accuracy Studies29:01 How To Use Calories31:08 Wrap Up And Takeaways

With the Lunar New Year, Olympics, and Traditional Chinese Medicine practices on social media right now, Dr. Kelsy Vick revisits her June convo with TCM practitioner Dr. Felice Chan and pulls out the most practical takeaways. We cover core TCM ideas (qi, blood, jing), how imbalance can show up like missed periods in hard-training athletes, and easy ways to apply TCM day-to-day: more warmth for digestion, gentler movement for stress and cortisol balance, and blood-building foods during your period. Kelsy also shares Dr. Felice's travel digestion tips (breathwork, hydration/electrolytes, ginger tea) and what TCM might look like in elite training—think acupuncture, cupping, massage techniques, and carefully dosed herbs.Episode with Dr. Felice Chan:https://wellness-big-sis-the-pod.captivate.fm/episode/dr-felice-chan/Research articles:https://pmc.ncbi.nlm.nih.gov/articles/PMC9219272/https://pmc.ncbi.nlm.nih.gov/articles/PMC9331350/https://pubmed.ncbi.nlm.nih.gov/40251536/Eileen Gu article:https://en.people.cn/n3/2022/0209/c90000-9955574.htmlloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!

Dr. Kelsy Vick closes out the Goalchella Podcast Festival with self-selected highlights from expert interviews recorded from November through early February, created around common New Year’s goals for women. She revisits key moments from: Dr. Sam Moore on female physiology, menstrual-cycle awareness, resilience in training, energy availability, and the importance of carbohydrates and progressive strength training; Dr. Emily Hilz on the dopamine reward system, estrogen sensitivity across the menstrual cycle, and how hormonal states can influence reward seeking and motivation, plus an overview of endocrine disrupting chemicals (including bisphenols, phthalates, PFAAS, parabens, and flame retardants), where they’re found, and why “safe” levels are complicated by sensitive developmental windows and mixture effects; Dr. Lisa Neff on how relationship quality impacts mental and physical health, including research linking social relationship quality to mortality risk and evidence that hostile couple communication slows wound healing, and how everyday stressors spill over into relationships by reducing connection, increasing negativity and blame, worsening conflict communication, and undermining support; Katie (a certified credit counselor and Bankrate writer) on women-centered approaches to money, breaking habits like impulse shopping and carrying credit card balances, separating emotions from money, and using travel credit cards and welcome bonuses responsibly to reduce travel costs; and Aaron (a certified habit coach) on outcome vs process vs identity goals, the behavior science of cues, ability/self-efficacy, and reward, and designing environments to support habit formation. She thanks listeners for supporting the series, invites topic and guest requests, and transitions back to regular episodes of Wellness Fix the Pod.loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!

Why do New Year goals fail — even when motivation is high? In this Goalchella finale, we dive into the neuroscience of habit formation with expert Erin to unpack what actually happens in the brain when we try to build new habits or break old ones.We explore why motivation fades, how discipline is built, and whether forming a new habit is harder than breaking an existing one. This episode breaks down intrinsic vs. extrinsic motivation, the role of rewards, and how your environment — including social settings like alcohol-centered events — can either support or sabotage your goals.If you’ve ever set vague goals like “be less stressed” or “be more mindful” and felt stuck, we explain why unclear goals are harder for the brain to execute — and how to make habits more achievable, sustainable, and measurable in 2026.We also talk about Erin’s upcoming book, how she used the science of habit formation to support her own discipline during the writing process, and her certification for professionals who want to create meaningful behavior change.This episode perfectly wraps up the Goalchella podcast festival and gives you the tools to turn inspiration into lasting change — whether you’re working on your own habits or helping others do the same.Links/Research Articles:​​https://www.erinlaverone.com/https://www.habitcoachpro.com/Book: Do The Thing: A Science Backed Process To Help You Take Action Even When Motivation Fails and Life Gets Messy (Coming so soon!!!!)Book Launch Ambassador: (I signed up for Tier 1!) https://docs.google.com/forms/d/e/1FAIpQLSfqtzVsstm6l6BKUOpvGrBDtlAVFuIbBFlqHHETR5FzOj7L6A/viewform?pli=1loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!

​​Travel can be one of the most empowering ways to invest in yourself — but it requires intentional planning, smart saving, and creative strategies. In this Goalchella episode, we explore how women can prioritize travel in 2026 while strengthening their financial wellness.We discuss actionable steps to turn travel dreams into reality, from setting up dedicated travel savings accounts and budgeting for your trips, to visualizing your ideal experiences and bringing them to life through social media inspiration. Our guest shares insider tips on making travel more budget-friendly, including using credit card points, off-season travel, flight trackers, and local strategies to stretch your dollar.We also cover favorite credit cards for women looking to maximize rewards, and the importance of understanding your finances as a tool for freedom, not stress. Whether you’re saving for a honeymoon, a backpacking adventure, or exploring new cities, this episode equips you to travel more, spend smarter, and take control of your financial wellness — so your money supports the life and adventures you truly want.Links/Research Articles:https://www.bankrate.com/authors/katie-kelton/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!

Endocrine-disrupting chemicals (EDCs) are all around us — in everyday products, food packaging, and even the environment — yet their effects on our hormonal systems and overall health are often overlooked. In this Goalchella episode, we sit down with Dr. Emily to explore what EDCs are, how they interfere with hormonal communication, and the systems in our bodies they impact — from the gonads and thyroid to bone, fat, and the brain.Dr. Emily dives into her research on how early-life exposure to EDCs can alter brain development, affecting reward systems, hormone cycles, eating behavior, and cognition — and how these effects can persist across generations. We also discuss practical strategies to reduce exposure in everyday life, and why age and sex play a critical role in vulnerability.We wrap with a discussion of EndoScreen.org, a resource Dr. Emily created to translate her research into actionable steps for women and families. If you’re interested in protecting your health, supporting the next generation, and understanding how environmental toxins impact your brain and body, this episode is a must-listen.Links/Research Articles:endoscreen.orghttps://www.sciencedirect.com/science/article/abs/pii/S0091302222000668?via%3Dihubhttps://psycnet.apa.org/record/2021-67755-001https://psycnet.apa.org/record/2022-66870-001https://pmc.ncbi.nlm.nih.gov/articles/PMC11698485/https://pmc.ncbi.nlm.nih.gov/articles/PMC10372431/https://pmc.ncbi.nlm.nih.gov/articles/PMC11908942/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!

Quality relationships are one of the most powerful — and overlooked — drivers of long-term health. In this Goalchella episode, we explore the softer side of wellness with Dr. Lisa, breaking down the science of how relationships impact our physical, emotional, and psychological well-being across the lifespan.We discuss research showing how supportive friendships, family bonds, and romantic relationships influence everything from immune function to stress resilience. Dr. Lisa shares insights from her work on romantic relationships and marriage, including how happy couples manage conflict, support one another effectively, and strengthen their connection during the good times — not just the hard ones.This episode dives into concepts like capitalization, gratitude, emotional capital, and sacrifice, explaining why how and why we show up for our partners matters just as much as what we do. We also unpack how everyday stressors quietly erode relationship quality, why daily hassles can be more damaging than major life events, and how couples can buffer stress and even grow stronger through adversity.We close with an important conversation about friendship — why diverse social networks protect our health, how friendship dynamics differ for men and women, and why maintaining friendships alongside romantic relationships matters more than we think.If your 2026 goals include deeper connection, this episode will reshape how you think about relationships as a core pillar of wellness.Links/Research Articles:https://sites.utexas.edu/realproject/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!

​​Wellness isn’t just about workouts, nutrition, or sleep — it also includes financial health. In this Goalchella episode, we explore the softer side of wellness: building money habits that support your goals, reduce stress, and allow you to live a life aligned with your values.We dive into practical strategies for improving your finances in the New Year, including budgeting, automating savings, and using high-yield accounts and investments to grow your money effortlessly. We also cover common pitfalls, from impulse shopping and carrying credit card debt to letting money drive your emotions, and share actionable tips for curbing these habits.Beyond everyday habits, we discuss long-term planning for big life goals — weddings, honeymoons, homes, travel, and career investments — and how visualization and prioritization can help you align your money with your dreams. Whether you’re building financial literacy, saving for a future purpose, or simply looking for small tweaks that make a big difference, this episode equips you to approach money as a tool for wellness, not a measure of success.Links/Research Articles:https://www.bankrate.com/authors/katie-kelton/https://www.monarch.com/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!

Dopamine plays a central role in motivation, reward, learning, and goal pursuit — and in women, it’s deeply influenced by hormones. In this Goalchella episode, we break down the science of the dopamine system and how fluctuations in estrogen and progesterone across the menstrual cycle shape motivation, focus, mood, and behavior.We explore sex differences in the dopamine system, why many women feel more driven during certain phases of their cycle, and what research shows about estrogen’s powerful role as a neuromodulator. We also touch on how dopamine function changes during perimenopause and menopause, and why lifetime estrogen exposure may be protective for cognition and brain health as we age.This episode also tackles one of the most misunderstood topics in women’s health: hormonal birth control. We discuss how hormonal contraceptives influence dopamine, reward sensitivity, learning, and mood — why they aren’t inherently “good” or “bad” — and how individual differences determine each woman’s experience. You’ll learn what signs may indicate dopamine dysregulation, how to recognize patterns across your cycle, and practical steps to advocate for yourself with your healthcare provider.If you’ve ever wondered why your motivation, focus, or reward-seeking behaviors feel cyclical, this conversation will help you understand your brain — and work with it, not against it.Links/Research Articles:endoscreen.orghttps://www.sciencedirect.com/science/article/abs/pii/S0091302222000668?via%3Dihubhttps://psycnet.apa.org/record/2021-67755-001https://psycnet.apa.org/record/2022-66870-001https://pmc.ncbi.nlm.nih.gov/articles/PMC11698485/https://pmc.ncbi.nlm.nih.gov/articles/PMC10372431/https://pmc.ncbi.nlm.nih.gov/articles/PMC11908942/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!

In this episode, we sit down with Dr. Sam Moore, an expert in female physiology, performance enhancement, and injury prevention. With a master’s in Performance Enhancement and Injury Prevention, a PhD in Human Movement Science, and currently a professor at the University of Oklahoma, Dr. Moore shares her insights into how women can adapt their training to work with their physiology. Discussing the importance of combining strength and cardio, the role of consistency and adaptability in training routines, and the unique aspects of female athlete performance, Dr. Moore emphasizes the value of understanding one’s body, tracking biofeedback, and overcoming the limitations imposed by traditional fitness paradigms. She also delves into managing exercise routines in relation to the menstrual cycle, the concept of athlete availability, and avoiding the pitfalls of fasting and misconceptions around female body composition. This episode provides a comprehensive look at how to foster a dynamic, individualized approach to women’s training and health.Join us Backstage @ Goalchella: https://drkelsyvickdpt.substack.com/s/backstage-at-goalchellaDr. Sam Moore's Research: https://scholar.google.com/citations?user=Ml5c1WQAAAAJ&hl=enEgg Video :) https://www.youtube.com/watch?v=5Ua-WVg1SsAloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!

Cold plunges are everywhere—but the advice most women are following was never designed for female physiology. In this episode, we break down why women’s bodies respond completely differently to cold exposure than men’s, why colder is not better, and the one temperature range that actually works best for women.We explore how the menstrual cycle changes cold tolerance, why those shifts are protective rather than weak, and when cold exposure can support recovery, metabolism, and stress resilience—and when it backfires by increasing cortisol, disrupting hormones, and blunting muscle growth. Drawing from female-specific research and the work of Dr. Stacy Sims, we explain how extreme cold pushes women out of hormetic stress and into chronic stress, especially when sleep, fueling, or recovery aren’t dialed in.You’ll leave with a practical, non-biohacky cold exposure protocol that respects your cycle, your nervous system, and your long-term health—plus the most common mistakes women make with cold plunging and how to avoid them.Episode with Dr. Felice Chan:https://wellness-big-sis-the-pod.captivate.fm/episode/dr-felice-chan/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro00:18- 00:45 Introduction to Cold Therapy for Women00:46- 01:47 Foundations of Health and Wellness01:48- 03:47 Differences in Cold Exposure: Men vs. Women04:58- 10:07 Physiological Responses to Cold in Women10:08- 12:30 Optimal Cold Exposure Protocols for Women12:31- 15:03 Common Mistakes and Myths in Cold Therapy15:04- 17:07 Traditional Chinese Medicine Perspective17:08- 18:33 Conclusion and Upcoming Episodes

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/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro00:18- 01:12 Introduction to Sauna Benefits for Women01:13- 01:32 Types of Saunas Explained01:33- 02:50 Upcoming Podcast Festival02:51- 04:35 Foundations of Health and Biohacking04:36- 08:05 Sauna Basics and Research08:06- 21:34 Sauna Benefits for Women21:35- 24:25 Investigative Journalism on Sauna Studies24:26- 26:29 Eastern Medicine Perspective on Heat Therapy26:30- 31:28 Cultural Insights on Sauna Use in Finland31:29- 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 friendshipshttps://wellness-big-sis-the-pod.captivate.fm/episode/pod-82/80:: Consistency & Goal Settinghttps://wellness-big-sis-the-pod.captivate.fm/episode/80-/79:: Motivation and Disciplinehttps://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/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro00:18- 00:48 Introduction and New Year Greetings00:49- 03:31 Podcast Growth and Future Plans03:32- 05:16 Personality and Zodiac Signs05:17- 08:23 Aries: Health Goals for 202608:24- 11:46 Taurus: Health Goals for 202611:47- 14:03 Gemini: Health Goals for 202614:04- 16:57 Cancer: Health Goals for 202616:58- 19:53 Leo: Health Goals for 202619:54- 23:04 Virgo: Health Goals for 202623:05- 25:12 Libra: Health Goals for 202625:13- 27:44 Scorpio: Health Goals for 202627:45- 29:38 Sagittarius: Health Goals for 202629:39- 31:55 Capricorn: Health Goals for 202631:56- 33:56 Aquarius: Health Goals for 202633:57- 36:18 Pisces: Health Goals for 202636:19- 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.loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Smart Girl Newspaper!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!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 Intro00:18- 01:36 Introduction and Overview of 2025 Learnings01:37- 04:56 The Role of Creatine in Women's Health04:57- 07:14 Creatine During the Perinatal Period07:15- 16:53 Creatine and Menstrual Cycle Management16:54- 23:21 Fasting and Fueling for Female Physiology23:22- 31:53 The Importance of Balanced Nutrition31:54- 35:11 Supplementation Tips for Women35:12- 37:04 Breastfeeding Insights37:05- 40:31 Pelvic Floor Health and Sexual Wellness40:32- 42:26 Mindfulness and Health Goals for 202642:27- 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/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro00:18- 00:31 Introduction and Year in Review00:31- 01:03 The Science of Fasting for Women01:04- 04:37 Understanding Metabolism in Women04:38- 11:15 High Intensity Interval Training (HIIT) for Women11:16- 16:22 The Importance of Jump Training16:23- 19:35 Strength Training: The Popular Girl19:36- 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 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro00:18- 00:34 Introduction and Overview of 202500:35- 01:14 Exploring Lucky Girl Syndrome01:15- 02:25 The Reticular Activating System: Your Brain's Filter02:26- 04:00 Neuroscience Behind Affirmations and Action04:01- 05:00 Female Brain and Motivation Across Cycles05:01- 09:29 Discipline and the Prefrontal Cortex09:30- 12:18 Maximizing Motivation and Discipline12:19- 18:56 Consistency and Goal Setting18:57- 22:50 The Science of Gratitude22:51- 25:15 Female Friendships and Health25:16- 31:56 Understanding Pain as an Output31:57- 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 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign 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=DAW65UTUF4VNG7OVThorne Website:: https://s.thorne.com/Zgk7YMy Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdptMessage 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/1001282https://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 Intro00:18- 01:21 Introduction to Pain Science01:22- 03:44 Understanding Pain: Types and Descriptions03:45- 04:10 The Brain's Role in Pain Perception04:11- 06:27 Case Study: Dr. Lorimer Moseley's Snake Bite06:28- 09:48 How Our Bodies Sense Pain09:49- 10:24 Safely10:25- 12:56 How Our Bodies Sense Pain12:57- 16:55 Acute vs. Chronic Pain16:56- 22:24 Research Insights and Tools for Managing Pain22:25- 22:59 Neap23:00- 26:24 Conclusion and EmpowermentMentioned in this episode:NeapLive 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 yearHow to reflect on your past and future themesThe role of quiet, prayer, and intuition in choosing your wordKelsy’s 2025 word and how it shaped her healingEarly ideas for her 2026 wordPersonal + professional goal setting for the new yearBuilding community, presence, and deeper connectionPerfect 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.loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro00:18- 00:29 Introduction and Host Background00:30- 03:18 The Concept of Word of the Year03:19- 06:07 Reflecting on 2025's Word: Healing06:08- 06:43 AD BREAK06:43- 10:40 Creating Your Word of the Year10:41- 15:15 Personal and Professional Goals for 202615:16- 15:44 Conclusion and Final ThoughtsMentioned 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 balanceOxytocin release for deeper social connectionReduced cortisol (up to 23%) and inflammation, improving both your nervous system and heart healthEnhanced sleep quality, HRV, and even longevityYou’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/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Introduction00:17- 00:59 Introduction to Gratitude and Brain Rewiring01:00- 04:10 Types of Gratitude Practices04:11- 04:59 The Science Behind Gratitude05:00- 07:27 Gratitude's Impact on Inflammation and Stress07:28- 08:26 Cardiovascular and Sleep Benefits of Gratitude08:27- 09:08 Gender Differences in Gratitude09:09- 10:15 Landmark Studies on Gratitude10:16- 10:51 AD BREAK10:51- 13:04 Gratitude's Long-Term Effects13:05- 13:50 Best Gratitude Practices13:51- 14:47 Conclusion and Thanksgiving WishesMentioned 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 studiesReticular activating system RAS attention filterConfirmation bias neuroscience researchNeuroplasticity positive thinking brain rewiringOptimism bias hardwired brain evolutionLearned optimism vs learned helplessness SeligmanToxic positivity mental health researchPlacebo effects expectancy brain mechanismsCausal illusion attribution errorEvidence based mindset training strategiesloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Introduction00:18- 01:07 Introduction to Lucky Girl Syndrome01:08- 01:37 Defining Lucky Girl Syndrome01:38- 04:54 The Science Behind Self-Affirmation04:55- 06:59 The Role of the Reticular Activating System07:00- 09:22 Confirmation Bias and Optimism Bias09:23- 10:55 Neuroplasticity and Positive Thinking10:56- 11:31 Safely11:32- 13:47 Placebo Effect and Lucky Girl Syndrome13:48- 15:33 Learned Helplessness vs. Learned Optimism15:34- 18:42 Balancing Optimism with Action18:43- 20:27 Maximizing the Benefits of Lucky Girl Syndrome20:28- 24:05 Conclusion and Final ThoughtsMentioned 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 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign 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=DAW65UTUF4VNG7OVhttps://shop.lululemon.com/p/womens-leggings/Align-Pant-Full-Length-28/_/prod8780551?color=3390https://aramecare.com/https://louisecarmen.com/en/products/magnum-heritage-leatherhttps://shopolirose.co/collections/allhttps://higherdose.com/products/body-sculptor?variant=45198226981035 00:00- 00:17 Intro00:18- 02:08 Introduction to the 2025 Wellness Girls Gift Guide02:09- 07:44 Stocking Stuffers: Small Gifts with Big Impact07:45- 08:20 Safely08:21- 10:12 Exercise Essentials: Gifts for Fitness Enthusiasts10:13- 11:26 Luxury Self-Care: High-End Wellness Devices11:27- 12:11 Mindfulness and Journaling: Thoughtful Gifts for Mental Well-being12:12- 13:54 Memberships and Experiences: The Gift of Community and Adventure13:55- 14:30 Neap14:31- 19:27 Personal Wishlist: Unique and Memorable Gift Ideas19:28- 19:58 Conclusion: Wrapping Up the Gift GuideMentioned in this episode:Live Safely SidekickNeap

In this episode, Dr. Kelsy Vick, board-certified orthopedic and pelvic floor physical therapist, explores how our culture of “healing” might be making us more self-focused than connected. Inspired by Gloria Alamrew’s essay “Healing Is Making Us Mean,” Kelsy examines the balance between personal growth and community care.In this episode:How “therapy language” and boundary-setting can strain friendshipsWhat research says about self-care, loneliness, and prosocial behaviorThe role of privilege in who gets to “heal” and focus on wellnessWhy meaningful connection requires inconvenience, conflict, and careHow to practice self-work that strengthens, not isolates, relationshipsA thoughtful conversation on the fine line between self-care and self-centeredness—and how true healing helps us show up better for others.Resources:https://substack.com/home/post/p-176689615 https://pubmed.ncbi.nlm.nih.gov/39688189/ https://journals.sagepub.com/doi/10.1177/17499755231157440?utm_source=chatgpt.com https://pmc.ncbi.nlm.nih.gov/articles/PMC5429736/?utm_source=chatgpt.com https://pmc.ncbi.nlm.nih.gov/articles/PMC8488814/?utm_source=chatgpt.com https://pmc.ncbi.nlm.nih.gov/articles/PMC4026714/?utm_source=chatgpt.com https://elke-u-weber.com/media/198_2021_journalofappliedsocpsych_schneider?utm_source=chatgpt.com 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=DAW65UTUF4VNG7OVThorne Website:: https://s.thorne.com/Zgk7YMy Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdptMessage me for 35% off your Thorne orders!loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro00:18- 01:28 Introduction: The Shift in Healing Culture01:29- 02:40 Personal Journey and Reflections02:41- 04:31 The Dichotomy of Self-Care and Relationships04:32- 06:33 The Privilege of Self-Care06:34- 07:49 Exploring the Research on Self-Care and Relationships (Part 1)07:49- 08:24 Safely08:24- 13:26 Exploring the Research on Self-Care and Relationships (Part 2)13:27- 18:00 Practical Insights and Boundaries in Friendships18:01- 19:25 Conclusion: Embracing Messy FriendshipsMentioned in this episode:Live Safely Sidekick

The #1 Predictor of Health and Happiness (Hint: It’s Not Exercise or Diet!)What if the secret to lifelong health wasn’t about your workout routine or what’s on your plate but about who’s sitting across the table from you?In this episode, we dive into the groundbreaking Harvard Study of Adult Development (the world’s longest-running study on happiness) and the incredible science showing that relationships are the most powerful predictor of long-term health.You’ll learn:How strong friendships protect against heart disease, diabetes, and even dementiaWhy women’s health benefits especially from quality connectionsThe “tend and befriend” stress response that lowers cortisol and boosts resilienceHow social fitness compares to physical fitness (spoiler: it’s surprisingly close!)Practical tips for building deeper, more joyful connectionsWhether you’re catching up with a bestie, joining a new group, or just craving more connection, this episode is your reminder that friendship isn’t optional—it’s essential.NEAP Protein: www.neapfoods.com Safely Sidekick 10% off: http://livesafely.co/shop/drkelsy (or use code DRKELSY for 10% off)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=DAW65UTUF4VNG7OVThorne Website:: https://s.thorne.com/Zgk7YMy Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdptMessage me for 35% off your Thorne orders!The #1 predictor of a happy & healthy life: https://wellness-big-sis-the-pod.captivate.fm/episode/29-the-1-predictor-of-a-happy-healthy-life-plus-creating-cozy-fall-vibes-dating-your-friends/ https://www.nytimes.com/2025/09/04/opinion/riffing-banter-friendship-connection.html loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro00:18- 00:22 Introduction to November's Theme: Friendships and Gratitude00:23- 00:37 The Number One Predictor of a Happy and Healthy Life00:38- 02:25 Importance of Relationships in Wellness02:26- 05:21 Research Studies on Relationships and Health05:22- 07:47 Gender Differences in Relationship Benefits07:48- 13:38 Social Fitness vs. Physical Fitness13:39- 14:14 Neap Protein 14:15- 20:00 The Power of Riffing Over Small Talk20:01- 25:26 Friendsgiving Hosting Tips and Tricks25:27- 27:08 Conclusion and Final ThoughtsMentioned in this episode:Neap

This week, we’re diving into some science that might just blow your mind — starting with the fact that sperm aren’t just built for fertilization. In reality, only a small fraction of sperm are meant to fertilize an egg. The rest? They work together to create the perfect environment for fertilization to even happen. From neutralizing vaginal acidity to distracting the immune system’s “guards,” sperm are strategic little players.We’ll also break down:Male fertility & pregnancy outcomes: How paternal health can impact preeclampsia risk and why sperm function is more complex than you think.Female physiology & training: Why your early strength gains have nothing to do with bigger muscles, and how your cycle affects motivation, energy, and endurance.Creatine & the luteal phase: Why creatine loading can help with energy, mood, and bloating during the second half of your menstrual cycle.Pain science myths: Pain isn’t just a signal from injured tissue—it’s your brain’s interpretation of threat.Body fat and menstrual cycles: The minimum body fat needed to start and maintain your period, and why this matters for athletes.Breastfeeding 101: Why milk production is hormonally driven at first, and why regulating it early on isn’t always in your control.Fat loss facts: Why you can’t spot-treat fat loss and what actually works for body composition changes.Muscle fibers in women: Why women’s muscles resist fatigue longer and why HIIT and SIT might give us more bang for our buck than endless Zone 2.Whether you’re here for the science, the menstrual cycle tips, or just a better understanding of your body (and his), this episode is packed with evidence-based gems.Dr. Katie Hirsch episode: 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/ Board-Certified Lactation Consultant Episode:https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-breastfeeding-secrets-and-qa-with-board-certified-lactation-consultant-sunayana-weber-of-its-more-than-milk/https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-0565/ Male Fertility Episode:https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-top-moments-sex-creatine-male-fertility-more/ Female muscle physiology episodes: 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/ https://wellness-big-sis-the-pod.captivate.fm/episode/75-/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!NEAP Protein: www.neapfoods.com Safely Sidekick: http://livesafely.co/shop/drkelsy (or use code DRKELSY for 10% off)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=DAW65UTUF4VNG7OVThorne Website:: https://s.thorne.com/Zgk7YMy Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdptMessage me for 35% off your Thorne orders!00:00- 00:17 Intro00:18- 01:03 Welcome to the Halloween Special01:04- 02:14 Surprising Facts About Sperm02:15- 04:07 Creatine Loading for Women04:08- 05:24 Understanding Pain Perception05:25- 06:15 Menstrual Cycle and Motivation06:16- 06:51 [Safely]06:52- 07:30 Body Fat and Menstrual Health07:31- 08:06 Breastfeeding Insights08:07- 08:39 The Truth About Spot Fat Reduction08:40- 09:33 Male Fertility and Preeclampsia09:34- 10:04 Initial Strength Gains Explained10:05- 11:03 Female Skeletal Muscle Facts11:04- 11:30 Halloween Wrap-UpMentioned in this episode:Live Safely Sidekick

What makes some goals easy to stay consistent with—while others feel like a constant uphill battle? In this episode, I reflect on why movement has been one of the most consistent parts of my life, and how understanding the neuroscience behind goal setting and emotional significance can change how we approach our habits.I share a personal story about my grandmother’s stroke and how it shaped the way I view movement as a sacred gift. From there, we explore how the brain’s alarm system, specifically in the anterior cingulate cortex, evaluates the emotional and motivational weight of our goals—and how that determines the strength of our discipline and follow-through.We break down why some goals pull us forward effortlessly, while others require more external motivation or structure, and how to intentionally increase the emotional significance of your goals to improve consistency.We also connect this to last week’s conversation on motivation versus discipline, discussing:How emotional significance impacts goal pursuitWhy movement became my anchor habitThe brain’s alarm system and how it influences disciplineHigh stakes vs. low stakes goals and how to use them to your advantageHow to apply this framework to build new habits or reinforce old onesIf you’ve ever wondered why some habits stick and others don’t, this episode offers both science-based insight and personal reflection to help you reset, refocus, and reframe how you approach your goals.loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!NEAP Protein: www.neapfoods.com Safely Sidekick: http://livesafely.co/shop/drkelsy (or use code DRKELSY for 10% off)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=DAW65UTUF4VNG7OVThorne Website:: https://s.thorne.com/Zgk7YMy Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdptMessage me for 35% off your Thorne orders!00:00- 00:17 Intro00:18- 01:12 Introduction and Recap01:13- 02:13 The Importance of Consistency02:14- 04:01 Emotional Connection to Goals04:02- 06:46 Personal Story: Movement as a Gift06:47- 10:06 Neuroscience of Goal Setting10:07- 12:37 Applying Neuroscience to Personal Goals (Part 1)12:38- 13:13 Neap13:14- 18:09 Applying Neuroscience to Personal Goals (Part 2)18:10- 19:55 Conclusion and ReflectionsMentioned in this episode:Neap

Ever wondered why some days you’re overflowing with motivation, and others it feels like every task takes extra effort? In this episode, we’re breaking down the science behind motivation vs. discipline — and how your hormones play a major role in both.Learn how dopamine fuels your drive, how estrogen amplifies motivation and focus, and why your prefrontal cortex steps in when motivation dips. We’ll explore what’s really happening in your brain throughout each phase of your menstrual cycle, and how to work with your biology — not against it — to stay consistent, productive, and balanced.Whether you’re building habits, trying to stay consistent with workouts, or just want to understand your energy and focus on a deeper level, this episode gives you the neuroscience-backed tools to harness both motivation and discipline — no matter what phase you’re in.Topics Covered:The neuroscience of motivation (dopamine 101)The brain circuits behind disciplineHow estrogen influences motivation & focusMotivation and discipline across your menstrual cycleHow to structure your goals and habits based on your hormonesloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Safely Sidekick: http://livesafely.co/shop/drkelsy (or use code DRKELSY)sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 01:47 Introduction and Gratitude01:48- 03:53 Understanding Motivation and Discipline03:54- 05:33 The Science of Motivation: Dopamine05:34- 08:38 Hormonal Influence on Motivation08:39- 09:14 Safely09:15- 13:20 The Role of Discipline in Achieving Goals13:21- 18:53 Practical Tips for Balancing Motivation and Discipline18:54- 19:26 Conclusion and Final ThoughtsMentioned in this episode:Live Safely Sidekick

This week’s episode is a little ironic — after spending the past month breaking down the science of women’s exercise, from HIIT and SIT to strength training, jump training, warm-ups, and recovery, I’m leaning into something that feels like the opposite: soft girl wellness.But here’s the truth — they’re more connected than you might think. Wellness isn’t black and white, and it’s not about obsessing over biohacking, metrics, or doing things “perfectly.” It’s about finding balance between structure and softness.I’m sharing my own soft girl wellness era — how I’m still hitting the foundational exercise pillars as a physical therapist, but in a more intuitive, less regimented way. Think:Movement that feels good (HIIT, SIT, jump training, strength training, but with flexibility).Recovery & sleep without obsessing over scores or trackers.Nutrition that fuels without strict counting.Relationships & community as a vital part of health.And even the vibes of fall wellness — cozy workouts, lattes, candles, slower mornings, and social fitness.If you’ve ever felt caught in toxic wellness patterns or pressured by “do it all” routines, this episode will encourage you to embrace a softer, more sustainable approach.✨ Let’s redefine what real wellness looks like — one that makes room for joy, friendship, and peace of mind alongside fitness and health.Exercise Handbag SeriesNeap: https://neapfoods.com/collections/all-products loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro00:18- 00:39 Introduction to the Soft Girl Wellness Era00:40- 01:52 Personal Wellness Journey and Trends01:53- 04:17 Exercise Handbag Series Recap04:18- 06:05 Transition to Soft Girl Wellness06:06- 09:26 Defining Soft Girl Wellness09:27- 10:01 Neap10:02- 16:55 Movement in the Soft Girl Wellness Era16:56- 21:31 Nutrition and Relationships21:32- 25:29 Fall Wellness Tips and ConclusionMentioned in this episode:Neap