Wellness Big Sis: The Pod

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!Mentioned in this episode:Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

​​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!Mentioned in this episode:Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

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!Mentioned in this episode:Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

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!Mentioned in this episode:Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

​​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!Mentioned in this episode:Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

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!Mentioned in this episode:Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

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!Mentioned in this episode:Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

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

The Bookends: Why Warm-Ups, Cool Downs, and Recovery Are EssentialWorkouts are only part of the story—what you do before and after matters just as much. In this episode, Dr. Kelsy Vick, board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down the often-overlooked exercise handbag essentials: warm-ups, cool downs, and recovery.We’ll cover:Why warm-ups reduce injury and prime your body for the specific workout aheadHow cool downs (and breathwork!) shift your nervous system into recovery modeThe role of cortisol in exercise—and how to manage itWhy recovery is where progress really happensSimple strategies for adding effective bookends to your routineIf you’ve been skipping warm-ups or rushing out of the gym without cooling down, this episode shows why those “extras” are actually essentials in your exercise handbag.Listen on Spotify, Apple Podcasts, and YouTube for science-backed tips you can apply right away.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!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- 00:50 Intro00:51- 01:18 Introduction to the Final Essential01:19- 02:50 Recap of Previous Episodes02:51- 03:49 Importance of Warmup03:50- 05:37 Specific Warmup Techniques05:38- 06:23 Transition to Cool Down06:24- 07:09 Breath Work for Recovery07:10- 07:37 Thorne07:38- 09:48 Understanding Cortisol09:49- 10:48 Final Thoughts on Recovery10:49- 11:44 Conclusion and Series Wrap-Up

Strength Training: The Non-Negotiable Essential for WomenStrength training isn’t just about building muscle—it’s the foundation of long-term health, energy, and resilience. In this episode, Dr. Kelsy Vick, board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down why resistance training is the true essential in every woman’s exercise handbag.We’ll cover:How strength training changes your body (neural adaptations + muscle hypertrophy)The benefits for bone density, metabolism, mental health, and longevityWhy strength training matters at every stage of life—from puberty to post-menopauseWhat happens if we don’t strength train (osteoporosis, sarcopenia, metabolic decline)The best framework: 3–4 days/week, heavy enough to reach fatigueThe truth about Barre, Pilates, and sculpt classes—what counts and what doesn’tThe importance of progressive overload, variation, and training with specificityIf you’ve ever wondered whether strength training is optional, this episode makes it clear: it’s not just one of the tools—it’s the core essential for women’s health, strength, and confidence.Tune in on Spotify, Apple Podcasts, or YouTube to learn how to make strength training work for your body and your lifestyle.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!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!00:50- 02:04 The Exercise Handbag and Strength Training02:05- 05:10 The Longevity Fund05:11- 06:12 What is Strength Training06:13- 08:23 How does Strength Training Build Muscle08:24- 12:03 The Benefits of Strength Training12:04- 16:44 The Pillars of Strength Training16:45- 18:12 The importance of variety and muscular failure18:13- 19:17 Next week sneak peek

Zone 2 Training: Do Women Really Need It?Zone 2 training—steady-state cardio at 60–70% of your max heart rate—has been hailed as essential for endurance, fat burning, and longevity. But does the research actually apply to women?In this episode, Dr. Kelsy Vick, board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down the science of Zone 2 training and its role in women’s health, metabolism, and recovery. We’ll cover:What Zone 2 training really is (and how to calculate it)The cardiovascular and metabolic benefits for womenHidden downsides: time inefficiency, cortisol stress, and limited bone/muscle benefitsWhy women already have a natural advantage in fat oxidation and mitochondrial functionHIIT, SIT, and polarized training vs Zone 2—what’s more effective?How to fit Zone 2 into your routine without guiltIf you’ve ever wondered whether you need 45–90 minutes of Zone 2 cardio five times a week, or if HIIT and strength training might be more efficient, this episode clears the air.Tune in to learn how Zone 2 fits into your exercise handbag—and why it might be more of an accessory than an essential for women’s fitness.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!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- 00:50 Intro00:50- 02:12 Introduction to Exercise Handbag Series02:13- 05:09 Understanding Zone Two Training05:10- 08:49 Zone Two Training: Male vs. Female Physiology08:50- 10:16 Polarized Training Model for Women10:17- 10:43 Thorne10:44- 12:19 Incorporating Zone Two and Polarized Training (part 2)12:20- 12:46 Conclusion and Final Thoughts

Jump training isn’t just for athletes — it’s a crucial exercise for women of all ages to build bone mineral density, prevent falls, and protect against injury. In this episode, we dive into why jump training should be an essential part of your exercise handbag, especially for women.We cover:Why women are at higher risk for bone loss and osteoporosisHow jump training improves bone mineral density (BMD) in adolescents, premenopausal, and postmenopausal womenHow oral contraceptives can affect peak bone mass and how jump training helpsDifferent types of jump training for all fitness levels: squat jumps, split jumps, box jumps, lateral hops, and moreHow to safely progress your jump training program for strength, tendon health, and fall preventionWhether you’re a runner, Pilates lover, yoga sculpt fan, or home workout queen, jump training can be adapted to fit your style — and it’s one of the most effective ways to protect your bones, joints, and overall musculoskeletal health.Perfect for: women’s fitness, jump training for women, bone health, osteoporosis prevention, plyometrics, exercise for longevity, and women’s strength training.Tune in to learn how to safely add jump training to your weekly routine and take your exercise handbag to the next level!Research mentioned:Jump Training in premenopausal women:https://www.medsciencegroup.us/articles/ASMP-7-114.php The benefits of jump-training in girls taking oral contraceptives:https://www.tandfonline.com/doi/abs/10.1080/02640414.2015.1048520 The benefits of jump training for pre-menopausal women: https://link.springer.com/article/10.1007/s40279-014-0220-8 The benefits of jump training for college women:https://journals.physiology.org/doi/full/10.1152/japplphysiol.00666.2005 On adolescent girls:https://www.researchgate.net/profile/Kara-Witzke/publication/271519902_Effects_of_plyometric_jump_training_on_bone_mass_in_adolescent_girl/links/59dc2935aca2728e20183ddb/Effects-of-plyometric-jump-training-on-bone-mass-in-adolescent-girl.pdf 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- 00:50 Intro00:51- 01:31 Introduction to Exercise Handbag Essentials01:32- 02:24 Understanding Jump Training02:25- 05:45 Physiology and Bone Health05:46- 09:08 Implementing Jump Training Safely09:09- 09:32 Ad Break09:33- 10:32 Benefits of Jump Training10:33- 15:12 Practical Tips for Jump Training15:13- 17:18 Conclusion and Next Steps

What if your workout routine was like a handbag? We all have different styles — from totes to clutches to backpacks — but the essentials inside are usually the same. The same goes for exercise. No matter if you love yoga, running, Pilates, or strength training, there are a few non-negotiable “essentials” every woman should have in her exercise handbag for muscle health, fat loss, longevity, and overall fitness.In this episode, I’m breaking down the first must-have: HIIT (High Intensity Interval Training) and SIT (Sprint Interval Training). We’ll cover:What HIIT and SIT really are (and how they differ)Why sprint training is especially important for women’s muscle health and bone densityWhat about cortisol and high-intensity workouts? We chat about that, too! How HIIT & SIT boost metabolism, VO₂ max, and brain healthPractical ways to add HIIT or sprint training into your week — at the gym, outside, or at homeWhether you’re training for longevity, looking to build lean muscle, or just want to protect your health as you age, this episode will help you understand why short bursts of intensity are a non-negotiable in your exercise handbag.Perfect for: women’s fitness, exercise for longevity, HIIT workouts, sprint training, metabolic health, and women who want smarter workouts (not just longer ones).Tune in, take notes, and get ready to upgrade your fitness handbag with the tools that actually move the needle for women’s health.Dr. Stacy’s Article: https://www.drstacysims.com/newsletters/articles/posts/why-hiit-is-essential-for-women-body-and-brain-benefits The benefits of HIIT for the brain research: https://www.cell.com/trends/neurosciences/fulltext/S0166-2236(24)00062-6?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0166223624000626%3Fshowall%3Dtrue Cortisol as the misunderstood mean girl series: https://player.captivate.fm/collection/fd771da6-0546-438e-aaee-24d1a9ad0fc2 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- 00:50 Intro00:51- 01:05 Introduction to the Exercise Handbag Concept01:06- 02:50 Understanding Different Exercise Styles02:51- 04:11 The Essentials of Every Exercise Handbag04:12- 09:11 High Intensity Interval Training (HIIT) and Sprint Interval Training (SIT)09:12- 09:40 Thorne09:41- 16:30 Scientific Benefits of HIIT and SIT for Women16:31- 20:44 Incorporating HIIT and SIT into Your Routine20:45- 21:23 Conclusion and Next Episode Teaser

Have you heard of the book Atomic Habits? I rebelled against that book for so long, but after reading it earlier this year, I now completely get the hype! We chat through the basics of the book Atomic Habits and apply it to our health and wellness as women! With the end of the summer and the start of a new school year, a lot of us are trying to find what we want our new routines to be. Once we find those routines, how will we make sure to stick with them and make them habits! We chat about the steps from Atomic Habits today and things that really stood out to me with the book! We also chat about habits I’m trying to form and how I apply the Atomic Habits framework to my own life! 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!Thorne 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- 00:49 Atomic Habits & Women’s Health00:50- 02:13 Personal Stories and Real-Life Examples02:14- 03:08 Introduction to Atomic Habits03:09- 07:29 Steps to Forming a Habit07:30- 09:48 Steps to Breaking a Habit09:49- 12:30 Additional Tips and Conclusion12:31- 13:22 ThorneMentioned in this episode:Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652

Dopamine System Deep Science-Dive Podcast episode 6The 20-Something's Guide to Your Dopamine SystemWellness girl chat with us this week as we talk all things dopamine, motivation, and reward through the eyes of The Summer I Turned Pretty! Is your dopamine system more Team Conrad or Team Jeremiah? If you want to dive into neuroscience more in a fun way, check out this episode! (Especially if you’re obsessed with The Summer I Turned Pretty like I am!) This was definitely a fun episode to record and helps to continue our summer of wellness-y fun!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!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=DAW65UTUF4VNG7OV00:00- 00:17 Intro00:18- 02:03 Your dopamine system and The Summer I Turned Pretty02:04- 06:01 The Dopamine System Explained05:15- 05:50 Stakt Mat06:02- 10:42 Conrad's Dopamine Journey10:43- 12:06 Jeremiah's Dopamine Pursuit12:07- 16:21 Practical Tips for Hacking Your Dopamine System16:22- 18:10 Is your dopamine system Team Conrad or Team Jeremiah?Mentioned in this episode:Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

I didn't work out for 3 weeks. Let's wellness girl chat about why, what I learned, what I didn't like about it, and some of the shocking revelations I had (my heart actually got healthier?!). We also chat exciting updates and new ways to join the community! 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 DiaryThe menstrual cycle episodesinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro00:18- 01:44 Introduction and Overview01:45- 03:05 Background and Podcast Journey03:06- 04:55 Investment Property Adventure04:56- 07:44 Switch to Substack and New Content07:45- 08:36 Thorne08:37- 11:22 Impact of Not Exercising11:23- 15:02 Cardiovascular Insights15:03- 17:31 Physical and Nutritional Changes17:32- 18:16 Conclusion and TakeawaysMentioned in this episode:Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652

Wellness girl chat with us as we talk about the hard truths about your health & wellness that I’d tell you if I wasn’t afraid of hurting your feelings… even though I kind of am! We chat discomfort, discipline, red light, saunas, cold plunges, and what I’ve seen as a practitioner in the health & wellness space. We chat about things I wish I could tell my patients (as a Board-Certified Dr. of PT) that would help their rehab journeys! Listen in!Links:: The #1 predictor of creating a happy & healthy life: Dr. Dixie Stanforth Episodeloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign 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 Diarysign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro 00:18- 01:49 Introduction and Episode Overview01:50- 02:53 The Impact of Early Habits on Later Health02:54- 06:02 The Importance of Discipline and Discomfort06:03- 06:38 Stakt mat06:39- 08:23 Avoiding Extremes in Health Trends08:24- 09:54 The Basics Over Biohacking09:55- 12:36 Exercise as Preventative Medicine12:37- 14:32 Conclusion and Future PlansMentioned in this episode:Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Wellness girl chat with us as we chat the intersection of luxury & wellness! We cover how luxury brands are easing their way into the health & wellness space and how you can create your own luxury wellness retreat at home! loving the pod? click the follow button, & we'd love if you could leave a review!insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdptsign up for the free wellness big sis newsletter!sign up for our patreon for exclusive content & workouts!00:00– 00:17 Intro00:18– 00:39 Introduction to Luxury Wellness00:40– 01:23 Exploring Luxury Wellness Trends01:24– 01:34 Creating Your Own Luxury Wellness Retreat01:35– 03:32 Anthropological Insights on Wellness03:33– 04:11 Luxury Wellness Retreats: A Closer Look04:12– 08:09 DIY Luxury Wellness Weekend08:10– 10:29 Elevating Your Wellness Routine10:30– 12:39 Luxury Gym Memberships and Equipment12:40– 13:16 Conclusion and Final Thoughts13:17- 14:08 ThorneMentioned in this episode:Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652

Wellness girl chat with us this week as we chat about mental health. I get a little vulnerable on my own mental health journey over the last 3 years while also diving deeper into my faith. We also chat tips and tricks that I’ve learned to help with my own anxiety, need for control, and mental health. If you’ve ever struggled with your own mental health or have loved ones who have struggled, then this episode is for you!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=DAW65UTUF4VNG7OVloving the pod? click the follow button, & we'd love if you could leave a review!insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdptsign up for the free wellness big sis newsletter!sign up for our patreon for exclusive content & workouts!00:00– 00:17 Intro00:18– 00:45 Getting Vulnerable about Mental Health00:46– 02:19 Personal Mental Health Journey02:20– 03:51 Faith and Mental Health03:52– 11:28 Struggles and Realizations11:29– 12:03 Stakt Mat12:04– 14:30 Seeking Professional Help14:31– 19:26 Daily Practices for Mental Health19:27– 23:46 Current Challenges and Reflections23:47– 25:23 Conclusion and Sharing your own tips & tricks!Mentioned in this episode:Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Wellness girl chat with us as we chat health & wellness trends of the summer! There is a time to pay attention to trends and a time to brush them to the side. In this episode, we chat how to embrace the trends and check them with what we know about our bodies so we can stay ahead of the curve! We chat butter as a longevity compound, "soft girl era", the shift away from biohacking, and more. Listen in with us!The butter article :) :: https://pmc.ncbi.nlm.nih.gov/articles/PMC10649853/Thorne Website:: https://s.thorne.com/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!insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdptsign up for the free wellness big sis newsletter!sign up for our patreon for exclusive content & workouts!00:00– 00:17 Intro00:18– 02:05 Introduction to Wellness Trends02:06– 04:44 The Rise of Dairy for Longevity04:45– 06:22 Shifting Focus: Basics Over Biohacking06:23– 08:25 The Controversy of 'Skinnytok'08:26– 10:52 Embracing Flexibility in Health and Wellness10:53– 11:33 Conclusion and Final Thoughts11:34– 12:25 ThorneMentioned in this episode:Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652

This week we wellness girl chat about products that have withstood the test of time...both my recommendations and recommendations from you guys! We also chat "de-influencing", more specifically, what products I wouldn't buy again should I start my health and wellness space and home gym over again. Listen in, and we'd love to know what some of your health and wellness non-negotiables are, too! The best recs come from friends! loving the pod? click the follow button, & we'd love if you could leave a review!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=DAW65UTUF4VNG7OVinsta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdptsign up for the free wellness big sis newsletter!sign up for our patreon for exclusive content & workouts!00:00– 00:17 Intro00:18– 00:58 Introduction to Health and Wellness Trends00:59– 01:24 Host Introduction and Episode Overview01:25– 02:35 Community Recommendations and Personal Favorites02:36– 08:17 Top Health and Wellness Products08:18– 09:48 Listener Favorites and Additional Recommendations09:49– 12:22 Products to Avoid... De-Influencing you! 12:23– 12:58 Stakt matMentioned in this episode:Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Wellness girl chat with us as we talk about some of the coolest processes within our bodies! These are some of the things that make learning about the body, working with the human body, and better understanding your own body so much more fun! We chat tight hamstrings and hip flexors, your menstrual cycle, and why you might not feel your phone in your back pocket when you sit on it! It truly is so cool how the human body works, so join us as we learn a bit more of the quirky things built into our bodies!loving the pod? click the follow button, & we'd love if you could leave a review!insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdptsign up for the free wellness big sis newsletter!sign up for our patreon for exclusive content & workouts!Chapters:00:00– 00:17 Intro00:18– 01:29 Introduction to Wellness Girl Chat01:30– 03:16 Understanding Reciprocal Inhibition03:17– 07:48 Exploring Reflexes and Their Mechanisms07:49– 10:53 Pressure Sensing and Two-Point Discrimination10:54– 13:04 The Luteal Phase and Body Protection13:05– 13:58 Conclusion and Final Thoughts13:59– 14:50 ThorneMentioned in this episode:Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652