In this New Year strength, mindset and longevity episode, I sit down with Dr. Andy Galpin, one of the world’s foremost experts in human performance. With 20 years spent studying the science and practice of human potential, as well as coaching the world’s top performers across all major industries, Andy brings unparalleled clarity to what women actually need to look, feel, and function at their best.

He breaks down:

• the best type of exercise for women
• the truth about consistency vs. frequency
• whether overtraining is real
• why most women are chronically under-fueling
• why grip strength and leg strength predict long-term health
• why muscle is one of the body’s most important endocrine organs
• how muscle size and strength relate to cognitive function and resilience
• how to build high-quality muscle while staying lean
• why you sometimes feel “puffy” while lifting — with the definitive scientific answer — and what NOT to do if you experience fluid retention
• how to supplement Pilates with strength training
• the minimal effective dose for progress,
• how much protein you actually need + what to look for in protein powders
• the habits proven to enhance cognitive performance.

This is your evidence-based roadmap to a stronger, sharper, more capable 2026.

This episode is brought to you by:

• Go to clearstem.com/WELL and use code WELL at checkout for 15% off your first order.
• Visit YourReformer.com to shop their New Year sale now to save.
• Save 15% off my favorite Red Light Mask from BON CHARGE by using code WELL at www.boncharge.com.
• Grab 30% off your first month of Mitopure Gummies at timeline.com/arielle30.
• Visit ProlonLife.com/BLONDE to get 15% off their 5-day nutrition program.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Produced by Dear Media

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This best of wellness mashup episode brings together the most thought provoking conversations, mindset shifts, and expert insights from the year, distilled into one intentional listen. We’re cutting through the noise to revisit the ideas that actually stuck, challenged the way we think and changed how we approach our health, routines, and overall quality of life. If you’re craving clarity, perspective, and wellness that feels grounded (not overwhelming), this episode is your reset!

This episode is brought to you by:

• Use promo code BLONDE at Puori.com/BLONDE for 20% off.
• Go to fromourplace.com/BLONDE and use code BLONDE for 10% off sitewide.
• Use promo code blonde for 35% off your first subscription order at livemomentous.com.
• Visit cozyearth.com and use my code WELL for 20% off sitewide.
• Plan your next trip at Aruba.com.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Produced by Dear Media

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This holiday episode is part aesthetic audit, part emotional clean out and part unfiltered group chat with my friend—and yours—Dr. Miguel Mascaró.

We’re unpacking the ghosts of aesthetic past, present, and future, what beauty trends are quietly dying, what we’ve misunderstood about peptides, and why “branding facelifts” (yes, those) are everywhere. We get honest about practitioners photoshopping their own faces, the pressure to look perfect and how to stop hyper-fixating on appearance in a world that profits from insecurity.

We also zoom out: what we’re leaving behind in 2025 for the sake of mental health, how meditation and emotional minimalism help us drop unnecessary emotional baggage and the internal pressure we’re all navigating heading into a new year.

Plus:

• Holiday icks
• Unpopular beauty opinions
• Trends we hope never come back
• A game of Naughty or Necessary
• Miguel judges my beauty routine
• The most transformative wellness tip shared on the podcast this year
• And a few business truths you might not hear anywhere else

Consider this your permission slip to let go of bad habits, outdated trends, and anything that no longer serves you in 2025.

This episode is brought to you by:

• Go to ProLonLife.com/BLONDE for 15% off plus a $40 bonus gift when you subscribe to their 5-day program.
• Visit quo.com/BLONDE for 20% off 6 months.
• Go to fromourplace.com/BLONDE and use code BLONDE for 10% off sitewide.
• Get $10 off your first month’s subscription and enjoy free shipping when you visit Nutrafol.com and use promo code BLONDE.
• Get an extra $100 site credit when you sell for the first time on TheRealReal.com/well.
• Plan your next trip at Aruba.com.

This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.

Produced by Dear Media

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.