Well-fed Women: Health | Nutrition | Fitness | Mindset

Back pain is one of the most common health issues, but most people are getting the story wrong. In this episode, Dr. Grant Elliott breaks down the latest research on pain, the nervous system, and recovery—explaining why scary MRI results don’t always match symptoms, why movement is medicine, and how your beliefs can shape healing. You’ll learn practical tools to calm a sensitized nervous system and rethink what real recovery looks like. Timestamps:[1:50] Intro[4:49] Welcome Dr. Grant Elliott[5:20] What are some of the biggest misconceptions that you’ve found in your practice most people carry with them about pain?[16:53] Can an unregulated nervous system make our pain worse or stuck in pain patterns?[24:42] Are there any specific mechanical movements that you see is one specific thing causing pain? [27:47] What are some examples of movements that are familiar in the gym that are extension based?[29:44] True or false? Movement is the antidote to pain?[34:41] Can you explain the concept of graded exposure?[59:1

Should you train for how you look, or how long you live? We’re unpacking the research on BMI vs muscle for longevity, the body image tug-of-war many women face when it comes to aesthetics in fitness, and how to know if you need a deload week. Plus, we cover the surprising nutrient depletions that can happen with medications like birth control and SSRIs.Timestamps:[1:50] Welcome[3:13] Study whether muscle mass index helps you actually lives longer[10:08] I sometimes struggle to balance the aesthetic side of strength training (wanting to look fit) and the longevity side of strength training (wanting to be healthy). How do you both think about strength training as women in a culture that pushes us towards body ideals and how can we shift our motivation so it's less about appearance and more about health and independence long -term? [22:24] Can you talk about deload weeks vs rest weeks? How do you manage mindset and guilt? Can you discuss nutrient depletion around medications and should you supplement? [40:1

Missing periods can affect fertility, hormones, and even how you experience perimenopause later in life. Lindsey Lusson, RD, joins me to unpack the latest research on hypothalamic amenorrhea, the impact of nutrition on cycle health, and why addressing root causes matters more than ever as we age.Timestamps:[1:52] Intro[3:41] Welcome Lindsey[9:00] What are the main things that are stopping women from getting their period back consistently?[13:48] Do we have any data that gives insight into how HA impacts perimenopause or your period in your upper 30s and 40s?[20:09] What can women do who have struggled with HA and how can they support healthy cycle and hormones as they age?[24:48] Do you recommend any hormonal lab testing for those with HA or if you’ve experienced in the past?[28:55] What’s the reason behind long and then short cycles?[31:45] Do you like the use of period tracking apps or do you recommend people go by their basal body temperature?[34:19] Why do I struggle to ovulate usually not until day 25 an

In this episode, we dive into the surprising connection between strength training and gut health, the hot debate around weighted vests, and whether protein timing really matters. We’ll also tackle a popular listener questions: how do you actually know if your gut is healed? Get ready for a mix of science, practical tips, and straight talk to help you train smarter and feel stronger inside and out. Timestamps:[1:56] Welcome[7:50] Discussion: A new study says 8 weeks of resistance training improves mood state and intestinal permeability[20:28] Weighted vests: do they work, and if so, which brands do you recommend?[33:12] Do women really need to worry about meal timing or is total protein for the day all that matters?[40:37] How does someone know if their gut is healed?Episode Links:PubMed Article: 8 weeks of resistance exercise improves mood state and intestinal permeability in healthy adults PubMed Article: Long-term exercise using weighted vests prevents hip bone loss in postmenopausal womenArticle: Protein C

 In this episode, Stef and I sit down with Ryan Woodbury, co-founder of Needed, to unpack what most women aren’t being told about nutrition for fertility, pregnancy, and postpartum. We discuss what’s missing from standard prenatals, why nutrient needs skyrocket (and stay elevated) long after birth, and how to actually support your body through each phase. If you’ve ever wondered whether your supplement is doing anything—or why you still feel depleted postpartum—this one’s for you. Timestamps:[1:52] Intro [4:08] Welcome [7:44] Can you talk to me about Choline and other specific nutrients that may be missing from common prenatal supplements?[11:48] Is there a sense in which we have to double nutritional needs if we want mom and baby to be healthy?[15:27] How does this impact age? [25:54] Do you think most prenatal vitamins on the market are actually meeting the needs?[38:09] Talk to me about other key nutrients you wish every women would focus more on during pregnancy.[40:46] What is the ideal protein range for

This week, we’re talking about why strong legs mean a sharper brain, and how to use collagen, amino acids, and creatine to support strength, recovery, and overall health. We’ll cover smart strategies for healing injuries and chronic pain, why sticking with PT matters, and the best time to get bloodwork done postpartum. It’s your quick guide to getting stronger, thinking clearer, and feeling better. Timestamps:[1:49] Welcome[10:01] Discussion on Article that suggests leg power predicts cognitive benefits.[16:01] Can you breakdown the use of collagen, creatine, and amino acids? [23:46] I would love advice to heal after an injury in your mid 30s and 40s.[41:30] When is it a good time to get bloodwork done postpartum? Episode Links:PudMed Article: Kicking Back Cognitive Ageing: Leg Power Predicts Cognitive Ageing after Ten Years in Older Female TwinsCurable HealthGet Pure CreatineLumebox reviewSponsors:Go to http://mdlogichealth.com/whey-protein, and use coupon code WELLFED for 10% off.Go to drinklmnt.com/wellfed

Did you know that brain fog can be a metabolic warning sign? In this episode, Dr. Austin Perlmutter breaks down how blood sugar swings, inflammation, and poor metabolic health silently chip away at your brain function over time. We also talk about how to eat to protect your mood, cognition, and long-term brain health, including the latest research on how to prevent dementia and Alzheimer’s disease.Timestamps:[1:38] Intro[3:43] Conversation with Dr. Austin Perlmutter[10:27] You mentioned that inflammation can manifest in different ways, is there a reason it manifests a different way for one person than another?[17:53] What is excites you the most as far as the shifts we can make that result in better cognitive function?[29:34] Do you agree with Alzheimer’s being called “type 3 diabetes”?[38:07] Are you recommending that people wear a CGM or that they get their metabolic markers tested regularly, and if so, what are those markers we should be looking at?[50:13] How can we improve brain fog after 40?[59:23] Do y

In this episode, we dig into a fascinating new study showing that ages 36–46 may be the single most important decade for setting yourself up for a longer, healthier life. We’ll talk about how to boost aerobic fitness even if your workouts are mostly walking and weight lifting, plus unpack the trend of influencers getting ultra-lean on GLP-1s and what that means for health. And for a fun twist, we’ll explore the rise of scalp spas and whether they’re worth the hype.Timestamps:[1:57] Welcome[6:16]  New study: ages 36-46 are the most critical years for future health [24:08] Everyone says walking and weight training is the way to go. What’s the best way to improve my fitness?[35:12] I keep hearing about peptide drugs and people micro-dosing them, but am also seeing people get really lean. How do we separate from hype from reality?[56:59] What are your thoughts on a scalp Spa for exfoliating the scalp?Episode Links:Cumulative associations between health behaviours, mental well-being, and health over 30 yearsWhy 36

If you’ve ever thought “Why can’t I just stick with it?”, this episode is for you. I’m talking with Ali Shapiro about why willpower isn’t the problem, how shame hijacks true behavior change, and what it really takes to heal your relationship with food and your body. We dive into emotional eating, weight loss without diet culture, and the mindset shifts that actually work—no guilt trips included. Timestamps:[1:54] Intro [3:37] Conversation with Ali Shapiro [4:00] How can people start to rethink the idea of willpower so it’s not the enemy?[11:13] Why is it that I feel like a lot of us know what to do but we can’t follow through consistently?[15:47] In your work, what is the biggest mindset shift for women struggling with food and fitness?  [26:35] How do we distinguish between emotional hunger and physical hunger, especially if it’s been disconnected for years?[29:36] I’ve noticed a week before my period I have intense carb and sugar cravings. Is there a reason? [35:14] Why do I still lie to myself even when I

Muscle matters more than you think—for your bones, your metabolism, and your sanity. We’re also unpacking how to raise kids without diet culture and why mom rage might actually be a nervous system SOS.Timestamps:[2:05] Dr Stacy sims video re:osteoporosis [17:05] What’s something you believed 10 years ago that you've changed your mind about?[21:28] How do you recommend navigating food dyes and processed foods with kids without food shaming?[34:28] Can you talk about mom rage when everything is overwhelming and overstimulating? What hormones do we need to look into getting checked out or supplements that can help?Episode Links:Dr. Stacy Sims Instagram PostSponsors:Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order.Go to http://mdlogichealth.com/whey-protein, and use coupon code WELLFED for 10% off.Go to wellminerals.us/chill and use code WELLFED to get 10% off your order.

If your hormones feel off but no one’s giving you real answers, this episode is a must-listen. Caitria Thiele unpacks how to fix low progesterone and why “normal” labs don’t always tell the full story. We also dive into cycle tracking, missed ovulation, and the functional steps that actually restore fertility (without losing your mind).Timestamps:[1:53] Intro [4:00] What does progesterone do in the body, and why is it so critical for fertility and overall hormonal Balance? [7:29] What are the glaring symptoms of low progesterone and how we can see it in day to day life?[10:06] What are some of those bigger root causes behind why progesterone drops in the first place?[19:17] Can you walk us through the thyroid-progesterone connection and how they impact each other?[20:26] What are the best ways to naturally increase progesterone?[27:27] Can stress alone lead to low progesterone and how do you help women through those scenarios?[33:16] Is bio-identical progesterone ever necessary and how do women know that it’s

We’re breaking down some of the buzziest wellness trends—cold plunges, fasted workouts, and how to know what’s actually “bad for your hormones.” Also: weird health rituals we swear by, even if they make us sound slightly unhinged. Timestamps:[5:39] Article “cold plunges cut muscle growth by 66%”[20:39] Is it really that bad to workout fasted for hormone health? [31:38] Over the past few weeks, my stools have been loose. Any thoughts on what could be wrong with my gut?[41:03]  I’d love to know, what’s your “this is kind of weird but works for me” health ritual or hack?Episode Links:Instagram: New Study Shows Cold Plunges Reduce Muscle GrowthPubMed: Post-Exercise Cold Water Immersion...PubMed: Post-Exercise Cooling Lowers Skeletal Muscle...Wiley: Throwing Cold Water on Muscle Growth...Sponsors:Go to http://mdlogichealth.com/whey-protein, and use coupon code WELLFED for 10% off.Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order.

Snoring, sleep apnea, jaw tension, teeth grinding—these aren’t just annoying habits. Dr. Kimberly Baer explains how they’re actually red flags for deeper health issues in tied to airway dysfunction, oral ties, and stress overload. And yes, this is true for adults and kids! If you wake up tired or your partner sounds like a freight train at night, this one’s for you. Timestamps:[1:43] Intro[4:42] conversation with Dr. Baer[6:30] What role does oral health really play in the longevity and aging process?[11:26] What is a CBCT scan, and what does it mean when you have a restricted airway?[14:12] What is sleep apnea? [19:00] How do you approach prevention in your practice when it comes to aging and preserving dental care? [22:24] What’s the connection between your mouth being open and cavities? [25:11] What is airway dentistry and why is it being talked about it more? [30:55] where can oral ties happen and how they impact kids and adults? [37:02] Is it ever too late to get airway help?[38:11] Can you talk about pa

Are functional foods healthier for us, or are they just rebranded diet culture that’s doing more harm than good? We also unpack how to manage cortisol and stress (like, realistically), and where to start when you want to lose weight and balance hormones, but feel hella overwhelmed. Don’t worry girl, we got you.Timestamps:[1:47] Welcome[24:14] Can you please talk about ways to lower my cortisol and also lower stress?[38:54] How do you know where to start with losing weight and balancing hormones? [52:42] I wear mascara once a week and no matter which one I wear, it never comes off on the first wash. How do I get it off? Episode Links:Food & Wine Article: Repackaging Diet CultureThe No Mascara Trend ArticleKing Arthur Gluten Free Confetti Cake MixMiss Jones Organic FrostingI AM The Balm Makeup Cleansing Balm Crunchi Charcoal BarSponsors:Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order.G

We’ve all seen it. Botox, filler, and quick fixes are everywhere, but are they the best solution? Today, facial plastic surgeon Dr. Cameron Chesnut unpacks taking a holistic approach to aesthetics. We talk the truth about Botox and filler, and discuss lasers, regenerative treatments, and minimally invasive surgical options.Timestamps:[1:45] Intro[4:05] Interview with Dr. Chesnut[11:04] What do you think most people are getting wrong in the aesthetic industry? [18:18] Can you define the term "minimally invasive" and how do you determine what’s enough for somebody?[27:22] What does regenerative really mean within the context of aesthetics? [30:38] What is your take on microneedling? [33:51] If someone has "good skin", does it make sense for them to do microneedling?[36:28] Can you explain the difference between PRP and PRF? [39:17] Can you break down the different types of lasers, how they work, and if we should avoid specific ones?[49:35] What is the insignia lift rejuvenation and why is it

If you’re not able to do 11 push-ups, don’t panic. We have some advice that might be helpful. We also talk tracking macros, figuring out your triggers, and options for continuous glucose monitors. Expect to hear “test, don’t guess” a few times. Timestamps:[1:38] Welcome[6:50]  Viral Interview Clip: "Every woman should be able to do 11 pushups" [20:35] I'm tracking macros and breastfeeding, and still having deep cravings, what gives? What do you think about counting macros?[30:50] I have a flare up of a skin rash. I know it’s a gut imbalance. Any tips? [46:33] Do you recommend any of the CGM's you can get without getting a prescription?Episode Links:Mel Robbins/Dr. Wright TikTok viral videoPubMed Article: Association Between Push-Up Exercise Capacity and Future Cardiovascular Events Among Active Adult MenBuy Stelo Glucose BiosensorSponsors:Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order.Go to mdlogichealth.com/defend and use coupon code WELLFED for

You’re going to want to listen to this one! We’re answering all the hard questions about creatine with one of the top researchers in the industry, Dr. Darren Candow! We cover popular myths, how to figure out your exact dose, troubleshooting issues like bloating and sleep issues, and talk about the latest in the evidence-based literature. Let’s geek out!Timestamps:[1:37] Intro[4:28] Conversation with Dr. Darren Candow[5:24] What has happened in the literature in the past few decades that's gotten people talking so much about creatine and supplementing with it?[6:41] How does creatine actually support lean body mass, exercise performance, and every day activities?[13:13] If somebody's completely new to creatine, where do they start with dosage and timing?[17:18] Do men and women need the same amount of creatine or does weight and muscle mass determine how much a person needs?[19:18] Should you maintain the 3-5 grams dose for someone working out a few times a week?[27:42] Is there any benefit in taking

Apparently gum is packed with microplastics, so that’s fun. We also unpack how to pursue diet changes in midlife without falling into the trap of shame and guilt. Then, we finish it off with some hacks for lowering fasting glucose, and improving bone density after amenorrhea. It’s a little bit of everything!Timestamps:[1:45] Welcome[4:41] Plastic in chewing gum[15:31] Can you have nutrition goals that aren't rooted in shame? [29:53] I have high blood glucose levels after fasting and not after meals - any suggestions?[41:37] Healthy school lunch ideas[45:45] I have bone loss due to years of hypothalamic amenorrhea - what can I do to improve this and prevent further loss? Episode Links:Article: Chewing Gum can shed microplastics into salivaYumboxSponsors:Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!Go to mdlogichealth.com/defend and use coupon code WELLFED for 10% off.Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order.

Our first “Ask the Naturopath” episode! Dr. Stacy answers all your pressing health questions about the gut testing, nutrition, hormones, and more! We also dive deep into nervous system regulation and how to improve your ability to adapt to stress. Timestamps:[1:41] Intro [3:14] Welcome Dr. Stacy [5:13] What do you think was the big turning point for you when it came to your healing?[10:41] Can you talk about the nervous system? Any thoughts on chilling it out?[16:56] What is the best way to re-build gut health after a round of antibiotics? [22:49] Is there an effective natural treatment for migraines? [27:24] How are you helping your kids navigate screen time and what are your thoughts on cell phone usage? [32:45] How important is HRV and how important is it if it’s low?[35:36] I’m curious about experiencing a faster heart rate when I’m having a higher carb day. [37:15] Is MTHFT a real thing or is it just trending? I’m getting conflicting information from doctors. [43:08] What testing should someone be gettin

Pickles are peaking. Not only did Noelle try them for the first time, but it’s now on the list for top foods to eat for gut health. We also unpack heavy metals in protein powders, how to know what to prioritize when you’re overwhelmed and stressed, and using retinol vs peptides in skin care! Timestamps:[1:44] Welcome[9:06] Peak Pickle Era[18:51] can you please talk about your favorite protein powders, collagen powders, green powders, etc?[31:20] What one thing should I start doing to make changes from the following things: walking, lifting weights, or food changes?[44:01] Thoughts on retinoids in skincare, and thoughts on retinoids vs. peptides? Episode Links:AllRecipes: Peak Pickle EraNorcal Whey PubMed Article: Comparison of Dietary Protein Digestibility... Science Direct Article: Higher Protein Muscle Synthesis Rates...D-Ribose Coenzyme Q10 Crunchi Goldenlight Sponsors:Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!Go to mdlogichealth.com/defend and use co