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.