Longevity isn’t built by doing more. It’s built by staying connected, adapting through hard seasons, and focusing on what actually makes a difference for long-term health. In this episode, we break down what decades of research say about relationships and aging well, how to maintain healthy movement habits through surgery or chronic illness, whether body composition scans are worth it, and where to start if you’re new to fitness and overwhelmed.

Timestamps:

[1:46] Welcome

[7:27] Discussion on research study on connections

[24:33] I know it’s important to listen to my body when it needs a break, but I’m afraid about losing healthy habits. How can you keep habits of working out when you have times of required rest?

[41:10] What are your thoughts on the Hume health body pod?

[52:02] Where do we start on a fitness journey? The online info is overwhelming!

Episode Links:

Get Vitamin C

Harvard Article: Good Genes are nice, but Joy is Better

Article: The Connection Prescription

Article: Social Relationships and Mortality Risk

Sponsors:

Go to getkion.com/wellfed to get 20% off your order.

Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

Go to http://mdlogichealth.com/wfcolostrum , and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.

Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

The #1 menopause doctor is in the house! Today I tackle all of your menopause and hormone replacement therapy questions with the leading expert on the topic, Dr. Mary Claire Haver. We talk myths, facts, studies, and so much more. Save this one—you’ll want to listen to it again!

Timestamps:

[2:00] Intro

[3:54] welcome

[5:09] What is the actual definition of menopause?

[7:40] how do I know I’m in perimenopause and is there a test for this?

[15:41] Can you have night sweats and not hot flashes during the day to be in perimenopause?

[17:16] How do you decipher thyroid, adrenal fatigue, and perimenopause sytems from each other?

[17:43] How does alcohol effect symptoms of perimenopause?

[23:44] What is the Women's Health Initiative, when did it come out, and what pitfalls were part of it?

[34:00] What is the ideal time for someone to go on Hormone Replacement Therapy (HRT)?

[35:39] What levels of estrogen and progesterone determine if you need HRT?

[36:10] What other benefits are there to HRT?

[37:27] How do you know the right dose for you and where do you start?

[40:58] Who is not a good candidate for HRT?

[41:56] Synthetic or bioidentical?

[45:44] Do you have to incorporate progesterone as well when doing HRT?

[46:34] What are some non-HRT solutions for menopause symptoms?

[48:48] If already through menopause, is HRT still beneficial and protective?

[49:50] How do you find a doctor who will prescribe HRT?

Episode Links:

Get Vitamin C here

Dr. Mary Claire Haver's website: The Pause Life

The New Menopause

Follow Dr. Mary Claire on Instagram

The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts

Sponsors:

Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

Go to http://mdlogichealth.com/wfcolostrum, and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.

Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

Stress messing with your energy, sleep, digestion, and sanity? Christa Biegler and I dig into why your cortisol might be all over the place and what you can do to get your body back on track. Think practical tools, smart strategies, and actionable tips that help you finally feel grounded again.

Timestamps:

[1:59] Welcome

[4:22] Interview with Christa Biegler

[7:28] What sources of stress, in your opinion, are doing the most damage to women living right now?

[17:40] What are some biomarkers of stress for women and how do we know how our bodies are handling the stress we’re enduring?

[32:28] How do you actually build stress resilience?

[47:39] I keep waking up between 3 and 5 AM - is this stress related and why is this happening?

[49:38] How do you know when you’re stacking too many stressors?

[51:17] Does managing stress really mean managing your reaction to it?

[54:25] How can I reduce cortisol and do so consistently?

[57:55] What do you do if you’ve been under stress for years? How do you get out of it an heal your body in the moment?

[1:02:15] Top three free ways to reduce cortisol that are not seeing the sun first thing in the AM.

[1:06:42] A big modern world stressor for me has become Instagram. What is best moving forward?

Episode Links:

Get Pure Whole Food Vitamin C Here (use code WELLFED for 10% off your order)

Visit Christa's Website

Follow Christa on Instagram

Sponsors:

Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

Go to https://thisisneeded.com/ and use coupon code WELLFED for 20% off your first order.

Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

Today, we’re talking muscle, protein, and everything you need to know about healthy aging with Dr. Gabrielle Lyon. We break down optimal protein intake, the habits that actually build muscle, and the most effective way to train in your 30s, 40s, and 50s. If you want a clear, science-backed roadmap to becoming “forever strong,” this episode is it!

Timestamps:

[3:36] Welcome Dr. Lyon

[22:53] What’s the ideal ratio of protein for women who strength train?

[23:59] If you’re trying to build muscle and lose fat, how does protein change?

[25:38] Should our macros change as we age? Also, what are your favorite brands of protein powder and supplements?

[34:29] Do you take creatine and amino acids every day or just on the days you work out?

[38:13] Should collagen intake be counted towards daily protein intake?

[40:49] How do I get enough protein each day if a high dose messes up my digestion?

[42:36] Does consuming protein with carbs or with fat make a fat for building lean muscle?

[43:58] Does your body’s ability to absorb protein decrease as you age?

[44:21] I’m struggling with estrogen dominance, how do I get enough protein without relying too much on animal protein?

[44:57] What is the best thing to eat before weight training and then after?

[46:08] Do macro and nutrient requirements change with your cycle?

[47:16] How do I know if I’m actually succeeding in building lean muscle?

[47:48] Is it true that too much protein is bad for the kidneys?

[48:38] I’m 44 and exercise, I do a combo of cardio and strength. This past year, I’ve put on weight and what I’ve done in the past isn’t working any more- any tips or tricks?

[49:34] What would a good weekly workout routine look like? How much walking should we prioritize over cardio?

[50:56] I’m interested in lifting heavy and know there are a lot of options, but I’d like to increase my weight in my back squat but my core is compromised. Any advice?

[53:37] What are my sequencing of workouts for optimal muscle building?

Episode Links:

Dr. Lyon's website

Follow Dr. Lyon on Instagram

Follow Dr. Lyon on X

Dr. Lyon's YouTube

Get "Forever Strong"

RDA is .8 grams per kg of bodyweight, recommended by Dr. Lyon: 1.6 grams per kg of bodyweight

Protein powders:

• https://1stphorm.com/collections/protein
• https://www.thorne.com/products/set/protein-powders

What’s the ideal ratio of protein for women that weight train? Keep protein 1 gram per pound ideal body weight, but increase calories by 10-20%.

3 supplements for muscle building:

• Creatine Monohydrate: wellminerals.us/creatine and use code WELLFED to get 10% off your order.
• Urolithin A: https://www.mitopure.com/
• Omega-3 fatty acid

DEXA scan

In Body scan

Sponsors:

Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

Go to http://mdlogichealth.com/wfcolostrum, and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.

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Lead in protein powder? 😬 Yep, we’re unpacking the Consumer Reports article that has everyone talking. Plus, what to do when you’re so sore you can barely move, and whether “balancing your hormones” is even a real thing. This one’s packed with recovery tips, a little myth busting, and science-backed advice.

Timestamps:

[20:00] Consumer health article “lead in protein powers”

[31:44] What’s the best course of action to support your body when you do a workout that makes you super sore?

[46:48] For face/ skin health would you say the red light face mask is better than the panel?

[54:35] Can you actually balance your hormones or are we chasing something impossible?

Episode Links:

Well Minerals Vitamin C

Consumer Reports Article: Protein Powders Contain Lead

MD Logic Health Whey Protein Isolate

MariGold Grass-fed Whey Protein Isolate Powder

Boncharge

Lumebox

Sponsors:

Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!

Go to http://mdlogichealth.com/wfcolostrum, and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.

Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order.

In this episode, I’m joined by registered dietitian Kayla Girgen to talk about what it really takes to build strength and resilience in midlife—without burning out. We dive into common fitness and nutrition myths that keep women stuck, how to train smarter (not harder), and why simple things like walking with weight—aka rucking—can transform your metabolism, muscle, and mindset.

Timestamps:

[.15] Intro

[3:18] Interview with Kayla Girgen

[3:48] What actually counts as strength training?

[9:09] For women who are already active, what shifts should they make in mid life to better support bone density?

[12:38] Talk me through food for bone density

[18:00] What are some shifts that I can make to my current fitness routine to make it beneficial to my changing body?

[21:43] After age 35, how much of our routine should be cardio vs strength work?

[23:03] How often are you rucking?

[23:40] What exactly is rucking and how does it differ from walking?

[25:34] How does rucking compare to running, HIIT or cycling in terms of energy output, joint health or any of that?

[27:24] Is there science yet that looks at rucking?

[28:56] Let’s talk about weighted vests. What’s the difference between weighted vests and rucking and if it’s actually worth it?

[34:54] What would you say to people who say wearing a weighted vest or a pack with weight changes your posture and lead to injury?

[37:25] Is there a specific weight that needs to be carried? How do you know where to start?

[39:42] Are you using a normal backpack or a specific backpack?

[45:53] What are some of the biggest pitfalls that you see women run into when it comes to nutrition?

[53:02] What’s the easiest way for someone to start carrying the load?

[57:57] If a women only had 20 minutes a day, would you rather her ruck, lift or walk?

Episode Links:

Well Minerals Vitamin C

Ruck Fit

Visit Kayla's Website

Win the Week

Free CGM Guide

Sponsors:

Go to https://thisisneeded.com/ and use coupon code WELLFED for 20% off your first order.

Go to http://mdlogichealth.com/wfcolostrum, and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.

Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order.

I always get a ton of questions about how to handle cold and flu season, so today I’m doing a deep dive into both prevention, and what to do at the first sign of sickness. No panic, no spiraling—just practical, holistic support so you can feel confident all season long. You got this!

Timestamps:

[1:52] Welcome

[5:15] Prevention

[9:40] Supplements for prevention

[23:52] What do do when you start feeling it come on

[29:33] Bonus herbs

Episode Links:

New Well Minerals Pure Whole Food Vitamin C

Vitamin D3 + K2 (adults)

Vitamin D3 (kids)

Elderberry Syrup (use code coconuts for 20% off your first purchase)

Drs. Choice Probiotic

Herb Pharm Kids Immune Fortifier

Zinc Lozenges

Zinc Liquid Drops

Quercetin

Kids Quercetin (age 6+)

Xlear Nasal Spray

drinklmnt.com/wellfed

Herm Pharm Kids Immune Avenger

Gaia Herbs Quick Defense

Umcka Cold Care

Boiron Oscillococcinum

Lumebox red light therapy

Sponsors:

Go to curednutrition.com/wellfed and use code WELLFED for 20% off.

Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!

Go to http://mdlogichealth.com/chocolate and use coupon code COLLAGEN15 for 15% off.

Today we unpack a groundbreaking new study showing exercise stops cancer from coming back after treatment. We also talk about what really matters for building strength and longevity, how to know if you’re actually gaining muscle, and which labs are worth asking for at your next physical. Spoiler: “toning” isn’t a thing, but progressive overload definitely is.

Timestamps:

[1:35] Welcome

[15:15] Discussion about study on how exercise is better than drugs to stop cancer

[29:11] What are the top 3 basics for fitness after age 35?

[42:15] I'm due for a physical and I want bloodwork and don’t know what to ask for.

[49:05] I’ve been lifting more intentionally, but not sure if what I’m doing is building muscle. How do I know if I’m building muscle vs. maintaining?

Episode Links:

Exercise ‘better than drugs’ to stop cancer returning after treatment, trial finds

Noelle's instagram post: Exercise is more effective than drugs at stopping cancer

Sponsors:

Go to https://thisisneeded.com/ and use coupon code WELLFED for 20% off your first order.

Go to curednutrition.com/wellfed and use code WELLFED for 20% off.

Go to http://mdlogichealth.com/chocolate and use coupon code COLLAGEN15 for 15% off.

Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.