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Episode 576—the last one! After 11 years of conversations, Stef and I are looking back at how our views on health have evolved and answering a final round of listener questions. We’re talking Botox, histamine and hormones, staying low carb long term, weight gain when you start lifting, our favorite shoes, and what we’ve appreciated most about doing this podcast together. Thank you, friends. We love you! Timestamps: [8:04] Biggest ways your ideas on health had grown/changed throughout the podcast. [15:44] Botox opinions - please de-influence me  [26:07] Should I take DAO enzyme daily or just when histamine flares up? [31:35] Insulin resistance - I’ve been cutting carbs, which has been great, but what are the long term effects? [38:03] Any shoe/sneaker recommendations? [48:26] if someone is gaining weight not muscles when they start a lifting program is this inflammation [1:00:59] What do you appreciate most about your podcast partner throughout the years? Episode Links: Noelle's Substack Stefani's Substack Sponsors: Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order. Go to getkion.com/wellfed to get 20% off your order.  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/smartbrain, and use coupon code WELLFED for 10% off.

Let’s see how much we can pack in! Today, we’re diving into the egg controversy and what omega-6 testing, feed supplementation, and egg license numbers actually mean. We also discuss insulin resistance, dark circles and eyesight after 40, salt choices, and share nuanced thoughts on GLP-1s. It’s a big-picture conversation about food transparency, metabolism, and midlife shifts. Timestamps: [1:35] Welcome  [12:10] Egg conversion [30:07] Can we do a dive into insulin resistance? It sounds easy, but it's overwhelming I'm not sure where to start. [46:21] I have dark circles under the eyes every morning after waking up even if I feel like I got the best sleep ever. Is there something deeper happening? [56:07] Now that I’m 40, I’m realizing my eyesight is not what it was. Are there any ways to heal your eyes without getting glasses, will readers make my eyesight worse, and I would love recommendations for readers with blue light blockers. [1:05:19] I still use table salt with iodine because I’m not sure of another sufficient source of iodine. I’d love to use natural salt. What are your thoughts? [1:11:40] What do y’all think about GLP-1's, specifically as a treatment for PCOS? Episode Links: Instagram Reel: how to shop for eggs  Noelle's Substack Stefani's Substack Sponsors: Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase! Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order. Go to http://mdlogichealth.com/smartbrain, and use coupon code WELLFED for 10% off. Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order.

This episode is all about finding the sweet spot between effort and regulation. We cover trending tools like vibration plates, healing after chronic overtraining, migraine management, and whether walking is enough. In summary: progress only sticks when your nervous system is on board. Timestamps:  [1:40] Welcome [2:37] Would love your take on the very popular vibration plates right now. [18:32] What’s one health trend you wish women would stop stressing over? (Gentle roasting encouraged). [29:30] I’d love it if you’d answer how long it takes to regulate after years of over-exercise. [38:55] Can you talk about how you handle migraines?  [46:43] Is walking really enough or do I need something more intense to see actual changes? How do you balance pushing yourself in workouts without overwhelming your nervous system? Episode Links: https://www.nbcnews.com/select/shopping/best-vibration-plates-rcna253650 https://www.huffpost.com/entry/vibration-plates-weight-loss-bloating-experts-say_l_697cf09de4b0ead3cf9a38e1 Sponsors: Go to getkion.com/wellfed to get 20% off your order.  Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order. Go to http://mdlogichealth.com/smartbrain, and use coupon code WELLFED for 10% off. Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

A listener Q&A episode all about navigating midlife health without making it harder than it needs to be. We’re diving into macro balance, whether body scan scales are worth your energy, how to stop feeling overwhelmed by “doing it all.” Real talk, realistic expectations, and a reminder that you don’t need to overhaul your life to move forward. Timestamps:  [1:40] Welcome [25:22] Why is it hard to keep fat low with macros?  [38:25] How do you not get overwhelmed with everything you need to do for your health? I feel like it’s a full-time job! [55:45] How do you feel about body scan scale? [59:47] I’m in perimenopause and want to drop some weight before it gets even harder to do. Help!  Episode Links: Article: Accuracy of Smart Scales on Weight and Body Composition: Observational Study Sponsors:  Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order. 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/smartbrain, and use coupon code WELLFED for 10% off. Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

Hormones can feel confusing, especially after 35 when things start to shift. In this Q&A episode, we’re answering your most common hormone questions, including DIM for estrogen dominance, ovulation breakouts, and the surprising roles estrogen, progesterone, and histamine play in perimenopause symptoms. Let’s make it make sense! Timestamps: [1:41] Welcome [17:18] Does taking dim for estrogen dominance help or hinder? [33:39] Are you on HRT or planning on it? [37:16] Why do I break out around ovulation always, but not around my period? Episode Links: Article: Good Culture sells majority stake  Good Culture Instagram Post  Episode 556: MCAS, Histamine, and POTS: The Latest Research and Root Causes with Michelle Shapiro, RD.  Sponsors: Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order. Go to getkion.com/wellfed to get 20% 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 wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

From protein overload to supplement confusion, the wellness industry has a lot of opinions right now. We sit down with Angelo Keely to talk about what the science supports when it comes to muscle, protein intake, essential aminos, and aging well after 35. If you’re overwhelmed by protein advice, this episode brings it back to reality. Timestamps: [1:37] Intro [3:50]  Welcome Angelo  [4:27] What area of nutrition research are you most excited about right now and why? [8:50] Do you feel like the recommendations are somewhat accurate? [37:20] What can we do to sell ourselves up for success in the morning  And what do you think about fasted workouts first thing in the morning with the concept of protein, timing and stress? [1:00:28] How do we grow muscle over the age of 35 aside from being in a calorie surplus?  [1:05:55] No matter what I do, I’m always super sore the day after I workout. What should I do? Episode Links: Go to getkion.com/wellfed to get 20% off your order. Sponsors: Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase! 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/vitaminc and use code WELLFED to get 10% off your order.

Midlife health is about far more than a single lab value. In this episode, we talked about how hormones, muscle mass, cholesterol, and inflammation influence long term heart and metabolic health. If you’ve ever felt overwhelmed or confused by what to focus on, we’re bringing the clarity and direction to make it easier on you! Timestamps: [1:50] Welcome [11:52] I saw a post that said muscles in our legs help us have longevity and our calf muscles are like the second heart in the body. I’m assuming there’s some truth, but does that just mean to continue to strike train and to walk? [24:56] How do you know if you’re in peri-menopause? I feel like everything is a symptom. [37:24] What are the pros and cons of muscle splits vs. whole body workouts? [45:25] What dietary guidance do you have for lowering high total cholesterol?  Episode Links: Kicking Back Cognitive Aging: Leg Power Predicts Cognitive Aging after 10 Years in Older Female Twins Seeking Health DAO enzyme Seeking Health Histamine Probiotic Thyroid Markers to check: TSH, Free T4, Free T3, Thyroid peroxidase antibodies (TPO), Thyroglobulin antibodies (TGAb) Additional cholesterol markers to check: ApoB, LDL-P, hs-CRP, fasting insulin Sponsors: Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order. Go to getkion.com/wellfed to get 20% 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 wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

Chronic inflammation isn’t just about food, supplements, or willpower—it’s about regulation. In this episode, Dr. Joshua Redd and I explore the most overlooked contributors to chronic inflammation, including blood sugar and gut health to stress and nervous system load. You’ll walk away with realistic steps to support your body instead of fighting it. Timestamps: [1:40] Intro [4:15] Welcome Dr. Redd  [5:20] What is inflammation on a physiological level? [11:25] What are some of those earlier signs that you’re experiencing chronic inflammation? [15:39] What are we looking at in terms of labs and numbers? [20:17] What is one thing you recommend to stabilize blood sugar? [21:06] How much protein are you recommending, especially for women 35+? [32:53] If someone is dealing chronic inflammation, how do they know if the gut is involved? And what do you treat first? [41:20] In midlife, how and why are we more prone to inflammation and are there any special considerations for women 40+ for managing information? [51:55] How do we minimize the fluctuation of hormones? [57:50] If someone wants to eat in a way that is reducing inflammation, what do meals look like and talk to me about timing? [1:02:22] Are there other things you recommend people do in addition to these diets? [1:03:48] If someone is just completely overwhelmed, what’s one place that you recommend they start? Episode Links: 30 Day Inflammatory Reset Diet Visit Dr. Josh Redd's Website Labs: C reactive proteinHomocysteine - above 8 is a potential methylation problemLDH - above 180 is a potential issueHDL - acute reaction if it’s above 80Ferritin - iron marker - increases with inflammationVitamin D – decreases with inflammationBlood sugar: 80 – 130 is the range you want to be inMidlife: Estrogen/progesterone ratio should be 10:1100:1 or 1000:1 - cause negative symptomsBioidentical progesterone – take last 14 days of cycleFluctuation of hormones (specifically estrogen) can be very inflammatory Work on stressStabilize blood glucoseSupport phase 1 and 2 of biotransformation to clear estrogenHigh dose liposomal glutathione DIM complexSponsors: Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order. 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/vitaminc and use code WELLFED to get 10% off your order.

Yes, we talk about why millennials feel the need to add “lol” to everything—but we also get serious about midlife health. In this episode, we share how we’re approaching preventative health in our 40s, break down the first steps to reversing insulin resistance, and talk through how to manage chronic pain, instability, and mobility issues now and in the decades to come. Timestamps: [1:52] Welcome [3:39] Reel on LOL [10:56] I’m soon to be 44 and there are things I wish I’d known.  What are the preventative health measures you’re taking into this stage of life? [26:37] What are the first steps for reversing insulin resistance? [42:52] I have back pain and hip muscle pain. Is this a pelvic floor or mobility issue? Episode Links: Get Pure Vitamin C Here Millennials using LOL  Episode 558: Cracking the Code on Blood Sugar with Kara Collier Sponsors: Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order. Go to getkion.com/wellfed to get 20% 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 wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

Stress feels louder, sleep feels harder, and your nervous system is fried. Welcome to midlife! In this episode, Joe Sheehey, founder of Cured Nutrition, breaks down the endocannabinoid system, how it impacts stress and sleep, and why it matters even more for women 35+. We also dive into exactly how to tinker with CBD, CBN, and microdosing THC in a practical, science-based way. No hype or overselling, just tools you can use in everyday life Timestamps: [1:38] Intro [6:15] Welcome Joe - can you break down the differences between CBD, CBN, and THC in practical terms? [11:20] Tell me more about the  cannabinoid system and how supplementation actually works. [14:58] Is there any literature that shows that people become deficient in cannabinoids?  [15:50] Talk to me about CBN [20:57] Is there a difference the way men respond vs women? [22:49] If somebody sees the product and it has THC in it, talk to me about the dosing. What is a microdose? What do you see to be most effective? [28:27] For women who are 35 years old, where does THC shine? Is it more about the relaxation or in how you deal with your daily stress? Are we taking it every day? Do you become dependent on it? Talk to me about it. [33:44] What are the biggest mistakes people make when trying to teach or even micro using it for the first time? [36:11] If somebody is really struggling with their sleep, would you recommend they just try CBD or just try CBN or do you think they should try a combination of everything? [39:55] How does CBN differ from melatonin or magnesium? [43:50] Do you find that people who practice healthier lifestyles that cannabinoids  work more effectively and they need less of it? [58:19] What would you say to the person who said CBD or CBN did not work for me? [1:05:14] For the salve, how does it work to target the pain?  Episode Links: Curednutrition.com/wellfed for 20% off your order Serenity Gummies Calm Caps Zen Caps Salve Follow Joe on Instagram The Journal of Neuropsychopharmacology Article  Article Summary: The study you are likely referring to is a 2021 clinical trial conducted by researchers at Johns Hopkins Medicine, published in the journal Neuropsychopharmacology. This study is significant because it identified a "sweet spot" dose for THC (specifically 2.5 mg) that could provide therapeutic benefits (pain relief) without the negative intoxicating effects or "high" associated with larger doses. Sponsors: Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order. 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/vitaminc and use code WELLFED to get 10% off your order.

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/proteinhttps://www.thorne.com/products/set/protein-powdersWhat’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.  Go to dri

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.