Well-Fed Women

This week we’re digging into a new study on high-protein ultra-processed foods (spoiler: protein doesn’t magically cancel out junk food), plus your biggest questions on appetite, cardio vs. strength, and working out with hypothyroidism. We talk about our thoughts on “belly fat,” why your hunger might have gone MIA, and how to find the right workout balance without losing your mind. Timestamps:[1:35] Welcome [4:00] Discussion: study that looked at protein enriched foods [14:40] I’d love to know how to increase my appetite. [36:14] What’s a good ratio of cardio vs strength per week?[39:26] This question is about hypothyroidism - I take a medicine first thing in the morning and I’m not supposed to eat for a full hour after taking. It’s also the only time I have to workout - am I doing damage working out on an empty stomach?Episode Links:High protein ultra processed foods 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.

Michelle Shapiro is back to uncover the shocking truths about MCAS, histamine intolerance, and POTS that most people, including practitioner, get wrong. We dive into the latest science, why “detoxing” or chasing root causes too soon can actually backfire, and how to begin the path to healing. If you’ve ever felt dismissed, confused, or stuck in your symptoms, this conversation will change how you see chronic illness. Timestamps:[1:36] Welcome [5:20] Interview with Michelle Shapiro [6:11] How often do histamine or mast cell issues show up under the surface when people don’t realize it?[11:14] Is there anything that you need to clear or calm down the activation? [14:18] What are the earliest red flags that someone's unexplained symptoms could be mast cells or a histamine reaction?[18:02] Are there different symptoms with MCAS verses histamine issues or do they always coincide?[21:12] What are some common root cause of histamine issues?[28:44] How is someone targeting their nervous system and histamines?[39:01] What is it about cycle changes that make you react more to high histamine foods?[43:10] What do you recommend people do to figure out their root cause? Are there specific tests or timelines?[49:04] If someone’s in the middle of a reaction, what do you recommend they do in the short to to immediately reduce the symptoms?  [53:40] How do you know when it’s time to come off of medications that are working well?[56:12] Do you feel like you ever truly heal mast cells and histamine or is it something you just manage?[1:05:23] I break out in hives while exercising. How do I manage this so I can get movement in?[1:07:24] Histamine issues - I get pain in my feet after I nursed my third child - why?[1:08:31] I’m down to three safe foods - how can I improve tolerance to food?Episode Links:Visit Michelle's WebsiteMichelle's Histamine WebinarQuiet the Diet Podcast Follow Michelle on InstagramEpisode #534: Weight Loss and Diet Changes without Diet Culture with Michelle Shapiro, RD.Sponsors: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.Go to http://mdlogichealth.com/chocolate and use coupon code COLLAGEN15  for 15% off.Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order.

In this episode, we’re tackling your biggest questions about exercise, stress, and hormones. We explore why blood sugar may look more stable on workout days, what exercise intolerance really means (and when it’s best to rest), and the difference between everyday stress and deeper hormonal imbalances. If you’ve ever wondered how stress shows up in your workouts, energy, and resilience, this one’s for you. Timestamps:[1:55] Welcome [13:48] Health benefits of walking backwards[20:41] Could you talk more about exercise intolerance - when to push and when to hold back? How do we know when strength training we’ll help and when to hold back and take a break?[35:23] I recently tried a cgm and started back at CrossFit two times a week. I noticed on my CrossFit days my blood sugar was lower and more stable. Is this a good indication that I’m ok to do this type of exercise?[47:03] I’m in my late 30s, working full time, and raising two kids. I feel like I’m constantly in "go mode". I know that stress affects hormones, but lately I’ve been wondering how much of my fatigue, irritability, and brain fog is really from my work load verses something deeper going on. What are some practical ways to support resilience when you can’t just eliminate the stress? Episode Links:Walking backwards Rehab for MSHistamine and ExerciseSponsors:Go to wellminerals.us/creatine and use code WELLFED to get 10% 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/chocolate and use coupon code COLLAGEN15  for 15% off.Go to coconutsandkettlebells.com/air and click the link in the review for $300 off select models and 10% off filters. 

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?[59:10] What is worth it for pain management overall and how do we know what actually works? [1:03:15] If someone’s nervous system is stuck in a hyper state, what is the first step they can do to stop that cycle?Episode Links:The Rehab FixThe Rehab Fix Lower Back ProgramExplain Pain Tame the Beast Sponsors:Go to http://mdlogichealth.com/chocolate and use coupon code COLLAGEN15  for 15% off.Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order.Go to wellminerals.us/chill and use code WELLFED to get 10% off your order.

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? [40:15] Do I need to incorporate heavy weights in my workout to set myself up for my goals in old age? Episode Links:Article: Muscle Mass Index as a Predictor of Longevity in Older-AdultsEpisode #213: The Pill, Irregular Periods, & Post-Birth Control Syndrome with Dr. Jolene Brighten Beyond the PillSponsors:Go to http://mdlogichealth.com/whey-protein, and use coupon code WELLFED for 10% off.Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!Go to coconutsandkettlebells.com/air and click the link in the review for $300 off select models and 10% off filters. 

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 and what can I do to promote ovulation sooner? [36:05] Beyond eating more, what nutrients or eating patterns do you think make the most difference supporting irregularly?[40:00] Do we have any data on intermittent fasting and how it relates to a women’s cycle?[42:19] How does protein intake impact fertility and your cycles?[45:58] In your experience, what are some of the biggest underlying route causes of infertility? [51:22] I am on progesterone for hormone levels. What are possible causes of this bleeding and spotting? [54:41] I wake up with a headache for two to three days after my period ends. Is this due to a chance in hormones and is there anything that can help? [56;22] What does it mean when you’ve had brown spotting before your period and what do you do about it?Episode Links:Food Freedom and FertilityFFF Lab Guide- understanding your hormones and getting to the root of your missing periodFertility Fix for the Fit Girl- free quiz to find out whats blocking your fertility and how to fix itSponsors:Go to wellminerals.us/chill 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 http://mdlogichealth.com/whey-protein, and use coupon code WELLFED for 10% off.

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 Consumption and the Elderly: What is the Optimal Level of Intake?Sponsors:Go to wellminerals.us/creatine and use code WELLFED to get 10% 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 coconutsandkettlebells.com/air and click the link in the review for $300 off select models and 10% off filters. 

 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 pregnancy and do protein needs go up?[43:27] What are we focusing on postpartum and how long should we be taking the prenatal?  How can we manage stress and stay nutritionally sufficient in stress?[50:15] So I need to be tracking my macros during pregnancy? [55:03] Is collagen safe in pregnancy?[55:43] How long does it take the to bring the body back to optimal nutrient stores postpartum?[57:10] I'm curious about nutrient testing: is it worth it to do while nursing?[1:05:01] Anything that can help with hair growth after postpartum hair loss?Episode Links:Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order.Sponsors:Go to wellminerals.us/chill and use code WELLFED to get 10% off your order.Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.Go to http://mdlogichealth.com/whey-protein, and use coupon code WELLFED for 10% off.

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 and use code WELLFED to get a free 8-pack with any drink mix purchase!Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order.

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 you think our screens and social media habits are changing  our brain function, and is there anything we can be doing nutritionally especially if we have to be on our computers all day for work?Episode Links:Dr. Austin Perlmutter's Website Follow Dr. Austin on InstagramBrain Wash: Detox Your Mind for Clearer Thinking, Deeper Relationships, and Lasting Happiness Big Bold HealthDr. Austin's YouTubeTop Causes of Brain FogBiomarkers:Hemoglobin A1cBasic metabolic panel (fasting insulin, fasting glucose)Lipid panel - Triglycerides are the key markerWaist to hip ratioSMASH fishSponsors: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.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.