All Episodes

114:: "Creatine for women" & creatine gummies (the real science vs. the pink tax!)

113:: Movement snacks: the girl math of exercise

112:: Ovarian aging 101: the longevity metric for women in their 20s and 30s

111:: Your body keeps the score on grief (why your body grieves before your brain!)

110:: How to perform confidently under pressure: 5 tools backed by science for those high stakes moments

109:: Performing under pressure & the neuroscience of why we choke

108:: Being in the same moment with a million strangers (the science behind the World Cup & America's 250th birthday!)

107:: How Ozempic affects your fertility! A quick dive into the newest research!

106:: A functional dietician's blueprint to looking & feeling your best on your wedding day (no crash diets or extremes!)

105:: A doctorally trained cosmetic injector's honest guide to bridal skin: what works & what's overhyped

104:: How to use your cycle to plan your entire bridal era! (the science-backed wedding hot tip no one is telling you!)

103:: Science-backed wedding prep: body recomposition, training & fueling for the big moments!

102:: PCOS is dead. Meet the new & improved PMOS.

101:: Trimester Zero: How I'm building the hottest version of myself before pregnancy

100:: You're not failing! A pregnancy & postpartum mental health deep dive with Dr. Abigail Powell

BONUS:: You're Invited! A live recording from the book launch of a future NYT Bestseller, Do The Thing

99:: What The Devil Wears Prada can teach us about cortisol

98:: Doom scrolling is hijacking your brain's reward system. Here's how to get it back!

97:: The hormone connection nobody is making for women! (hint: it has to do with your liver & alcohol!)

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

95:: Bloated? Puffy? Sluggish? Your lymphatic system is talking to you...

94:: Is this the next lazy girl fitness hack? (Science deep-dive on vibration plates!)

93:: What your 50-year-old self wishes you knew in your 20s (The gen z & millenial guide to menopause!)

92:: Is your fitness tracker lying to you? (How fitness trackers estimate calories & why they’re often wrong!)

91:: Applying Traditional Chinese Medicine practices with Dr. Felice Chan (TCM at the Olympics and looking beyond the "Chinese Baddie" trend!)

Goalchella:: Female physiology, dopamine, forever chemicals, romantic relationships, habit science, money tips, & travel! (top moments!)

Goalchella:: The science behind building habits future you will thank you for (how to actually "do the thing" in 2026!)

Goalchella:: "Girl math-ing" our way to traveling more in 2026 with Katie Kelton (2026 travel hacks!)

Goalchella:: The truth behind forever chemicals with Dr. Emily Hilz (Understanding endocrine disruptors & what we can do about them!)

Goalchella:: The science behind strong, romantic relationships with Dr. Lisa Neff (& how the quality of your relationship affects your health!)

Goalchella:: Building stronger financial health in 2026 with Katie Kelton

Goalchella:: Motivation, learning, and the female brain with Dr. Emily Hilz (A deep dive into reward systems & hormonal influences)

Goalchella:: The science behind "training like a girl" with Dr. Sam Moore (How to be adaptable, resilient, & attuned to our female physiology)

90:: Is cold plunging for the girls? (The science behind cold therapy for women!)

89:: It's getting hot in here! (The science behind saunas for women!)

88:: Your zodiac-aligned health & wellness blueprint for 2026!

The Best of 2025:: Life-changing interview moments of 2025!

The Best of 2025:: The Female Body!

The Best of 2025:: The Female Brain!

87:: The science of pain (how your brain creates & can rewire pain)

86:: Creating 2026 goals you can actually stick to (chatting "word of the year" & 2025 reflections!)

85:: The science of gratitude (& using gratitude to rewire your brain!)

84:: The neuroscience behind Lucky Girl Syndrome (how affirmations and manifestations can rewire your brain)

BONUS:: 2025 Wellness Gift Guide

83:: Self-care, self-help, and self-growth could be ruining your friendships (The research behind self improvement and social sabotage)

82:: The science of female friendships (& the ultimate friendsgiving guide!)

81:: 10 health & wellness jump scares (Halloween special!)

80:: The female brain on consistency & goal-setting (why we are more consistent & motivated towards some goals than others!)

79:: The female brain on motivation & discipline (how estrogen influences our brain throughout the menstrual cycle!)

78:: Entering your soft girl wellness era

77:: Cooldowns, cortisol, & your parasympathetic nervous system!

76:: Strength training really is *that* girl in your exercise handbag!

75:: The one thing women DON'T need in their exercise handbags

74:: The forgotten essential in your exercise handbag... Jump Training!

73:: The controversial HIIT & SIT conversation (& why both are ESSENTIAL parts of our exercise routines as women!)

72:: Atomic Habits for the girls

71:: Your dopamine system through the lens of The Summer I Turned Pretty (Is your dopamine system Team Conrad or Team Jeremiah?)

70:: I haven't worked out in 3 WEEKS?! (The shocking revelations I've learned as a Dr. of Physical Therapy)

69:: hard health & wellness truths I'd tell you if I wasn't afraid to hurt your feelings

68:: creating your own summer, luxury wellness retreat! (& the intersection of luxury & health!)

67:: getting vulnerable about my own mental health journey & faith

66:: butter as a longevity tool!? (& more health & wellness trends to keep a pulse on!)

65:: health & wellness products that are actually worth it (& de-influencing you on ones that are not!)

64:: the coolest things you should know about your body (& definitely bring up at dinner parties!)

63:: The science behind fasting as women (& why it is different than men!)

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

61:: the mental & physical signs of exercise burnout (& how to get out of an exercise funk!)

60:: health & wellness propaganda I will absolutely NOT be falling for (& neither should you!)

Mamapalooza:: Top Moments! Creatine, sex, male fertility, & more!

Mamapalooza:: What your man can do to help his fertility! (& how men's health affects your pregnancy!)

Mamapalooza:: Breastfeeding Q&A with Board-Certified Lactation Consultant, Sunayana Weber, of It's More Than Milk

Mamapalooza:: Breastfeeding 101 with International Board Certified Lactation Consultant, Sunayana Weber, of It's More Than Milk

Mamapalooza:: Debunking Pregnancy & Postpartum Fitness Myths LIVE

Mamapalooza:: Creatine for women (mama AND baby!) from conception to postpartum with Dr. Stacey Ellery, PhD

Mamapalooza:: exercising during pregnancy & postpartum with Coach Sadie & Coach Jess, certified pregnancy & postpartum coaches

Mamapalooza:: sex, pregnancy, labor, delivery, & girly topics we are too afraid to talk about with Dr. Emily Tran, PT, DPT

Mamapalooza Virtual Podcast Festival Kickoff!!

59:: breakdown for the baddies:: what exercise is right for my body & how can I be more disciplined in my healthy routines?

hotter & smarter in 5:: rep range cheat sheet for muscular and cardiovascular health

58:: break it down for the baddies:: body composition, fat loss, & muscle building

hotter & smarter in 5:: the benefits of nasal breathing

57:: Dr. Dixie Stanforth talks staying motivated, exercising as women, and how to overcome challenges

hotter & smarter in 5:: why does alcohol raise my heart rate?

56:: challenging the phrases "toning" and "cardio for fat loss" with Phil Stanforth, FACSM (& the ins & outs of female body composition)

hotter & smarter in 5:: fun facts about the luteal phase

55:: a menstrual cycle in my life! (workouts, fueling, recovery, sleep, & tips & tricks for how to structure your month around your menstrual cycle!)

hotter & smarter in 5:: follicular phase fun facts!

54:: why you SHOULDN'T be cycle syncing (& what to do instead!)

hotter & smarter in 5:: fun facts about your period!

53:: our periods throughout history (women "inferior" to men?!, the history, marketing, & evolution of period care products!)

hotter & smarter in 5 min:: it's our 1 year pod-iversary! (THANK YOU, failures, successes, & getting vulnerable about the future!)

52:: break it down for the baddies:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!)

hotter & smarter in 5:: taking back your power of choice

51:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!)

hotter & smarter in 5:: creatine myths debunked!

50:: break it down for the baddies:: female-specific nutrition, training, & performance with Dr. Katie Hirsch

hotter & smarter in 5:: am I strength training enough??

49:: female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!)

hotter & smarter in 5:: am i doing "hard enough" cardio?

48:: all things women's hormonal health with the founders of Her Bio (hormonal imbalances, endometriosis, postpartum depression, PCOS, PMS symptoms, and menopause!)

hotter & smarter in 5:: the ovarian phases of your menstrual cycle

47:: a pelvic floor physical therapist's guidebook for pregnancy! (save this for when you're pregnant!) :: how to prepare your body during pregnancy for birth and postpartum!

hotter & smarter in 5:: the uterine phases of the menstrual cycle

46:: changing generational perspectives on faith and the female body! (aka:: your body is beautiful & deserves your time, effort, & energy)

hotter & smarter in 5:: what to focus on in your 20s so your 80 yo self will thank you!

45:: I'M 30!! reflections over 3 decades (with special guests!)

hotter & smarter in 5:: gua sha & the lymphatic system

44:: so you have a fitness goal in 2025... (the truth behind carbs, fat loss, intermittent fasting, and all the misconceptions about fitness as a female!)

hotter & smarter in 5:: staying motivated

43:: the 7-step process to creating the 2025 of your dreams (a science-backed & simplified 2025 rebrand!)

42:: 2025 health & wellness trends to level-up your life!

41:: 2024 reflections & journal sesh to help make 2025 the best year yet!

40:: your ultimate holiday health & wellness guide!

39:: full-body inflammation...let's talk about it! (the causes, the signs & symptoms, & how we can manage the balance of inflammation & anti-inflammation within our bodies!)

38:: how inflammation impacts your menstrual cycle:: period cramps, symptoms & hormonal health

37:: how to build the best gratitude practice to rewire your brain!

36:: inflammation's role in muscle building, acne, & gut health!! (inflammation series pt. II!)

35:: all about inflammation! & why inflammation is necessary for the body to heal

34:: your winter arc is loading (a little journal sesh on how to prepare now for all of our 2025 hopes & dreams!)

33:: from chaos to calm:: 3 ways to handle high stress situations

32:: tips & tricks for how to balance your cortisol

31:: all about cortisol:: let's get to know the misunderstood "mean girl" hormone

30:: debunking health & wellness social media myths!! "snatched waist", "decrease that lower belly pooch", "decrease inflammation", "lower your cortisol!"

29:: the #1 predictor of a happy & healthy life! (plus, creating cozy fall vibes & dating your friends!)

28:: let's talk dopamine & build your dopamine menu! (& i'll share mine, too!)

27:: if you want to better regulate your nervous system & gut health, lose that lower belly "pooch", get stronger in your core, & better manage your stress... then you're going to want to hear this!

26:: happy 6 months to the pod!! & a vulnerable wellness girl chat

25:: the foundational wellness pillar that no one is talking about (how faith & spirituality are related to your health & wellness!)

24:: how you can fight back against health & wellness overconsumption (my husband will use this episode against me!)

23:: how AI can help your health & wellness! (the AI revolution's role in your health & wellness & cool companies to watch out for!)

22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!)

21:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle!

20:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!)

19:: menstrual cycle 101 (for the girls!)

18:: 4 ways to stay motivated in your wellness routine on vacation!!

17:: how to get out of a negative mindset

16:: my summer 2024 glow-up wellness routine!!

15:: your metabolism & the role stress plays in your body composition & energy goals!

14:: how a bad hinge date can help explain the gut-brain axis, the body's natural ozempic, & your metabolism!

13:: how sunlight helps your metabolism (& how artificial light harms it!!)

12:: the best way to eat your food for your body composition & metabolism (& how we can be the magicians of our own bodies!)

11:: 7 steps for a summer wellness glow up!!

10:: the most “unsexy” wellness products that will change your life!

9:: your ultimate guide to hot girl walks (& the surprising way it helps your metabolism & body composition goals!)

8:: wellness-y lessons i wish i learned in my early 20s

7:: #1 way to improve consistency & motivation in your workouts

6:: spring cleaning:: dopamine detox! part III (our dopamine system & how to "spring clean" for our mental health!)

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

4:: spring cleaning:: body detox! part I (lymphatic system, lymphatic massage, & how to detox your body for free!)

3:: founders journal #1 (the why behind elää, my story, & 2023/2024 Q1 catch-up)

2:: smooth poops, braless & pantsless, & gut health like you've never heard before!

1:: hey soul sista!