Wellness Big Sis: The Pod
By: Dr. Kelsy Vick
Language: en
Categories: Health, Fitness, Education, Self Improvement, Science, Life
Wellness Big Sis: The Pod (By Maven Media) includes wellness girl chats by host, Kelsy Vick, a board-certified orthopedic Doctor of Physical Therapy. Join us as we learn about our female bodies and all aspects of wellness, creating a sisterhood of empowered wellness big sisters... without the clothes-stealing ;) @wellnessbigsispod @dr.kelsyvickdpt
Episodes
The Best of 2025:: The Female Brain!
Dec 15, 20252025 was a big year for the female brain — and on this episode of Wellness Big Sis the Pod, Dr. Kelsy Vick breaks down the most impactful neuroscience-backed lessons we covered this year.
From the truth behind Lucky Girl Syndrome to how motivation and discipline fluctuate across the menstrual cycle, this episode connects the dots between hormones, dopamine, goal-setting, gratitude, friendships, and pain. We revisit why consistency is easier when goals are tied to identity, how gratitude reshapes the brain, why female friendships affect health differently than male friendships, and why pain is better understood as a brain ou...
Duration: 00:32:4287:: The science of pain (how your brain creates & can rewire pain)
Dec 08, 2025What is pain, really? Is it simply tissue damage or something much more complex? In this episode, I’m breaking down the fascinating science of pain, from how our brains process “danger signals” to why past experiences can completely change the way we feel pain today.
As a physical therapist, I’ve heard pain described in a hundred different ways: burning, sharp, aching, sore. But here’s the thing: pain isn’t actually something our bodies sense. Instead, it’s an output of the brain designed to protect us.
We’ll cover:
Why pain is not an input... Duration: 00:26:0986:: Creating 2026 goals you can actually stick to (chatting "word of the year" & 2025 reflections!)
Dec 01, 2025Are you choosing a word of the year for 2026? In this episode, Dr. Kelsy Vick, a board-certified orthopedic physical therapist and pelvic floor PT, breaks down her full process for creating a meaningful word of the year, building intentional goals, and stepping into a new season with clarity and purpose.
Kelsy shares personal stories from her healing journey, how her 2025 word guided her through challenges, and why taking time away from noise, distraction, and doomscrolling allows deeper alignment. She walks through her previous words of the year, what she’s considering for 2026, and how she chooses goals th...
Duration: 00:15:4585:: The science of gratitude (& using gratitude to rewire your brain!)
Nov 24, 2025Gratitude isn’t just a “feel-good” emotion—it’s a scientifically backed practice that can rewire your brain, balance your hormones, improve your sleep, and even strengthen your heart. In this episode, we explore the various ways to practice gratitude and how to make it a meaningful part of your daily life.
You’ll learn about three core types of gratitude:
Gratitude Awareness: Simple ways to journal or meditate on what you’re thankful for—because “I’m grateful for…” is more powerful than it sounds.Gratitude Experience: How to feel gratitude on a deeper level by putting yourself in t... Duration: 00:14:4884:: The neuroscience behind Lucky Girl Syndrome (how affirmations and manifestations can rewire your brain)
Nov 17, 2025Lucky Girl Syndrome is everywhere on TikTok, but what does neuroscience actually say about manifestation and positive thinking? In this full episode, we break down the real brain science behind affirmations, the reticular activating system, and optimism bias. Discover how neurotransmitters like dopamine and serotonin respond to positive affirmations, why your brain filters information to confirm your beliefs, and what research from Falk, Sharot, and Seligman reveals about self-fulfilling prophecies.
We explore where the trend goes wrong with toxic positivity and causal illusion. Learn how to leverage neuroplasticity and learned optimism in a balanced way that actually...
Duration: 00:24:06BONUS:: 2025 Wellness Gift Guide
Nov 13, 2025The 2025 Wellness Girl’s Gift Guide is here, and Dr. Kelsy Vick, board-certified orthopedic and pelvic floor physical therapist, is sharing her favorite wellness-inspired gifts for the year. From thoughtful stocking stuffers to high-quality exercise gear and mindful luxuries, this episode covers it all. Dr. Kelsy dives into her go-to brands like Neap Protein, Safely Sidekick, and luxury toothpaste — perfect for elevating everyday routines. She also highlights fitness favorites such as the Stakt Mat and Lululemon Align sets, both comfortable and pelvic-floor-approved. For skincare lovers, she explores the Higher Dose Microcurrent Body Sculptor Ritual Set, a red light and micr...
Duration: 00:19:5983:: Self-care, self-help, and self-growth could be ruining your friendships (The research behind self improvement and social sabotage)
Nov 10, 2025In this episode, Dr. Kelsy Vick, board-certified orthopedic and pelvic floor physical therapist, explores how our culture of “healing” might be making us more self-focused than connected. Inspired by Gloria Alamrew’s essay “Healing Is Making Us Mean,” Kelsy examines the balance between personal growth and community care.
In this episode:
How “therapy language” and boundary-setting can strain friendshipsWhat research says about self-care, loneliness, and prosocial behaviorThe role of privilege in who gets to “heal” and focus on wellnessWhy meaningful connection requires inconvenience, conflict, and careHow to practice self-work that strengthens, not isolates, relationshipsA thoughtful conve...
Duration: 00:19:2682:: The science of female friendships (& the ultimate friendsgiving guide!)
Nov 03, 2025The #1 Predictor of Health and Happiness (Hint: It’s Not Exercise or Diet!)
What if the secret to lifelong health wasn’t about your workout routine or what’s on your plate but about who’s sitting across the table from you?
In this episode, we dive into the groundbreaking Harvard Study of Adult Development (the world’s longest-running study on happiness) and the incredible science showing that relationships are the most powerful predictor of long-term health.
You’ll learn:
How strong friendships protect against heart disease, diabetes, and even dementiaWhy women’s health benef... Duration: 00:27:0981:: 10 health & wellness jump scares (Halloween special!)
Oct 27, 2025This week, we’re diving into some science that might just blow your mind — starting with the fact that sperm aren’t just built for fertilization. In reality, only a small fraction of sperm are meant to fertilize an egg. The rest? They work together to create the perfect environment for fertilization to even happen. From neutralizing vaginal acidity to distracting the immune system’s “guards,” sperm are strategic little players.
We’ll also break down:
Male fertility & pregnancy outcomes: How paternal health can impact preeclampsia risk and why sperm function is more complex than you think.Female p... Duration: 00:11:3080:: The female brain on consistency & goal-setting (why we are more consistent & motivated towards some goals than others!)
Oct 20, 2025What makes some goals easy to stay consistent with—while others feel like a constant uphill battle? In this episode, I reflect on why movement has been one of the most consistent parts of my life, and how understanding the neuroscience behind goal setting and emotional significance can change how we approach our habits.
I share a personal story about my grandmother’s stroke and how it shaped the way I view movement as a sacred gift. From there, we explore how the brain’s alarm system, specifically in the anterior cingulate cortex, evaluates the emotional and motiva...
Duration: 00:19:5679:: The female brain on motivation & discipline (how estrogen influences our brain throughout the menstrual cycle!)
Oct 13, 2025Ever wondered why some days you’re overflowing with motivation, and others it feels like every task takes extra effort? In this episode, we’re breaking down the science behind motivation vs. discipline — and how your hormones play a major role in both.
Learn how dopamine fuels your drive, how estrogen amplifies motivation and focus, and why your prefrontal cortex steps in when motivation dips. We’ll explore what’s really happening in your brain throughout each phase of your menstrual cycle, and how to work with your biology — not against it — to stay consistent, productive, and balanced.
<... Duration: 00:19:2678:: Entering your soft girl wellness era
Oct 06, 2025This week’s episode is a little ironic — after spending the past month breaking down the science of women’s exercise, from HIIT and SIT to strength training, jump training, warm-ups, and recovery, I’m leaning into something that feels like the opposite: soft girl wellness.
But here’s the truth — they’re more connected than you might think. Wellness isn’t black and white, and it’s not about obsessing over biohacking, metrics, or doing things “perfectly.” It’s about finding balance between structure and softness.
I’m sharing my own soft girl wellness era — how I’m still hittin...
Duration: 00:25:1177:: Cooldowns, cortisol, & your parasympathetic nervous system!
Sep 29, 2025The Bookends: Why Warm-Ups, Cool Downs, and Recovery Are Essential
Workouts are only part of the story—what you do before and after matters just as much. In this episode, Dr. Kelsy Vick, board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down the often-overlooked exercise handbag essentials: warm-ups, cool downs, and recovery.
We’ll cover:
Why warm-ups reduce injury and prime your body for the specific workout aheadHow cool downs (and breathwork!) shift your nervous system into recovery modeThe role of cortisol in exercise—and how to manage itWhy recovery is where progre... Duration: 00:11:1176:: Strength training really is *that* girl in your exercise handbag!
Sep 22, 2025Strength Training: The Non-Negotiable Essential for Women
Strength training isn’t just about building muscle—it’s the foundation of long-term health, energy, and resilience. In this episode, Dr. Kelsy Vick, board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down why resistance training is the true essential in every woman’s exercise handbag.
We’ll cover:How strength training changes your body (neural adaptations + muscle hypertrophy)The benefits for bone density, metabolism, mental health, and longevityWhy strength training matters at every stage of life—from puberty to post-menopauseWhat happens if we don’t strength train (osteopo... Duration: 00:18:4475:: The one thing women DON'T need in their exercise handbags
Sep 15, 2025Zone 2 Training: Do Women Really Need It?
Zone 2 training—steady-state cardio at 60–70% of your max heart rate—has been hailed as essential for endurance, fat burning, and longevity. But does the research actually apply to women?
In this episode, Dr. Kelsy Vick, board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down the science of Zone 2 training and its role in women’s health, metabolism, and recovery. We’ll cover:
What Zone 2 training really is (and how to calculate it)The cardiovascular and metabolic benefits for womenHidden downsides: time inefficiency, cortisol stress, and limited bo... Duration: 00:12:0574:: The forgotten essential in your exercise handbag... Jump Training!
Sep 08, 2025Jump training isn’t just for athletes — it’s a crucial exercise for women of all ages to build bone mineral density, prevent falls, and protect against injury. In this episode, we dive into why jump training should be an essential part of your exercise handbag, especially for women.
We cover:
Why women are at higher risk for bone loss and osteoporosisHow jump training improves bone mineral density (BMD) in adolescents, premenopausal, and postmenopausal womenHow oral contraceptives can affect peak bone mass and how jump training helpsDifferent types of jump training for all fitness levels: squat jumps... Duration: 00:16:4573:: The controversial HIIT & SIT conversation (& why both are ESSENTIAL parts of our exercise routines as women!)
Sep 01, 2025What if your workout routine was like a handbag? We all have different styles — from totes to clutches to backpacks — but the essentials inside are usually the same. The same goes for exercise. No matter if you love yoga, running, Pilates, or strength training, there are a few non-negotiable “essentials” every woman should have in her exercise handbag for muscle health, fat loss, longevity, and overall fitness.
In this episode, I’m breaking down the first must-have: HIIT (High Intensity Interval Training) and SIT (Sprint Interval Training). We’ll cover:
What HIIT and SIT really are (and how they... Duration: 00:20:4072:: Atomic Habits for the girls
Aug 25, 2025Have you heard of the book Atomic Habits? I rebelled against that book for so long, but after reading it earlier this year, I now completely get the hype! We chat through the basics of the book Atomic Habits and apply it to our health and wellness as women! With the end of the summer and the start of a new school year, a lot of us are trying to find what we want our new routines to be. Once we find those routines, how will we make sure to stick with them and make them habits! We chat...
Duration: 00:13:2171:: Your dopamine system through the lens of The Summer I Turned Pretty (Is your dopamine system Team Conrad or Team Jeremiah?)
Aug 18, 2025Dopamine System Deep Science-Dive Podcast episode 6
The 20-Something's Guide to Your Dopamine System
Wellness girl chat with us this week as we talk all things dopamine, motivation, and reward through the eyes of The Summer I Turned Pretty! Is your dopamine system more Team Conrad or Team Jeremiah? If you want to dive into neuroscience more in a fun way, check out this episode! (Especially if you’re obsessed with The Summer I Turned Pretty like I am!) This was definitely a fun episode to record and helps to continue our summer of wellness-y fun!
... Duration: 00:17:4870:: I haven't worked out in 3 WEEKS?! (The shocking revelations I've learned as a Dr. of Physical Therapy)
Aug 11, 2025I didn't work out for 3 weeks. Let's wellness girl chat about why, what I learned, what I didn't like about it, and some of the shocking revelations I had (my heart actually got healthier?!). We also chat exciting updates and new ways to join the community!
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Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS...
Duration: 00:18:1669:: hard health & wellness truths I'd tell you if I wasn't afraid to hurt your feelings
Aug 04, 2025Wellness girl chat with us as we talk about the hard truths about your health & wellness that I’d tell you if I wasn’t afraid of hurting your feelings… even though I kind of am! We chat discomfort, discipline, red light, saunas, cold plunges, and what I’ve seen as a practitioner in the health & wellness space. We chat about things I wish I could tell my patients (as a Board-Certified Dr. of PT) that would help their rehab journeys! Listen in!
Links::
The #1 predictor of creating a happy & healthy life:
Dr. Dixie Sta...
Duration: 00:14:3268:: creating your own summer, luxury wellness retreat! (& the intersection of luxury & health!)
Jul 28, 2025Wellness girl chat with us as we chat the intersection of luxury & wellness! We cover how luxury brands are easing their way into the health & wellness space and how you can create your own luxury wellness retreat at home!
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tiktok:: @dr.kelsyvickdpt
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00:00– 00:17 Intro
... Duration: 00:14:0667:: getting vulnerable about my own mental health journey & faith
Jul 21, 2025Wellness girl chat with us this week as we chat about mental health. I get a little vulnerable on my own mental health journey over the last 3 years while also diving deeper into my faith. We also chat tips and tricks that I’ve learned to help with my own anxiety, need for control, and mental health. If you’ve ever struggled with your own mental health or have loved ones who have struggled, then this episode is for you!
Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you...
Duration: 00:25:2366:: butter as a longevity tool!? (& more health & wellness trends to keep a pulse on!)
Jul 14, 2025Wellness girl chat with us as we chat health & wellness trends of the summer! There is a time to pay attention to trends and a time to brush them to the side. In this episode, we chat how to embrace the trends and check them with what we know about our bodies so we can stay ahead of the curve! We chat butter as a longevity compound, "soft girl era", the shift away from biohacking, and more. Listen in with us!
The butter article :) :: https://pmc.ncbi.nlm.nih.gov/articles/PMC10649853/
Thorne Website:: https...
Duration: 00:12:2565:: health & wellness products that are actually worth it (& de-influencing you on ones that are not!)
Jul 07, 2025This week we wellness girl chat about products that have withstood the test of time...both my recommendations and recommendations from you guys! We also chat "de-influencing", more specifically, what products I wouldn't buy again should I start my health and wellness space and home gym over again. Listen in, and we'd love to know what some of your health and wellness non-negotiables are, too! The best recs come from friends!
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Grab your very own Stakt Mat & Accessories for 10% off...
Duration: 00:12:5964:: the coolest things you should know about your body (& definitely bring up at dinner parties!)
Jun 30, 2025Wellness girl chat with us as we talk about some of the coolest processes within our bodies! These are some of the things that make learning about the body, working with the human body, and better understanding your own body so much more fun! We chat tight hamstrings and hip flexors, your menstrual cycle, and why you might not feel your phone in your back pocket when you sit on it! It truly is so cool how the human body works, so join us as we learn a bit more of the quirky things built into our bodies!
<... Duration: 00:14:5063:: The science behind fasting as women (& why it is different than men!)
Jun 23, 2025Wellness girl chat with us as we chat about the science behind fasting as women! We pull from the research regarding why women handle fasting differently than men and why fasting may not do what you think it is doing. Listen in to this episode, especially if you want to learn how fasting impacts your body composition, fatigue, energy levels, muscle building, hormonal balance, and much more!
Thorne Website:: https://s.thorne.com/Zgk7Y
My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt
Message me for 35% off your Thorne orders!
<... Duration: 00:20:0362:: Dr. Felice Chan, a Traditional Chinese Medicine Doctor, talks hormonal balance, anxiety, gut health, and skincare from a TCM perspective
Jun 16, 2025Experience a holistic journey into women’s health through the lens of Traditional Chinese Medicine (TCM) with special guest Dr. Felice Chan. This episode dives deep into how TCM addresses common women’s health issues-including PCOS, hormonal imbalances, gut health, stress, and anxiety using time-tested therapies like acupuncture, herbal medicine, and lifestyle changes.
Why Listen?
Gain expert insights on managing PCOS, irregular periods and gut issues with TCM’s holistic therapies.Learn stress and anxiety management techniques rooted in TCM, including acupuncture, herbal remedies, and lifestyle shiftsDiscover practical, natural strategies for hormonal balance, fertility, digestive health, and em... Duration: 00:36:4061:: the mental & physical signs of exercise burnout (& how to get out of an exercise funk!)
Jun 09, 2025Wellness girl chat with us about how to know whether or not your exercise routine is not serving you mentally or physically and when you might need just a sisterly kick in the butt to get your discipline back into gear! We chat signs and symptoms of mental and physical burnout with your current routine, how your menstrual cycle plays a role, and ways to get out of that exercise funk. Check it out!
June Newsletter
Rep Range Cheat Sheet for Muscular & Cardiovascular Health
Grab your very own Stakt Mat & Accessories for 10% off y...
Duration: 00:16:2460:: health & wellness propaganda I will absolutely NOT be falling for (& neither should you!)
Jun 02, 2025Wellness girl chat with us about health & wellness propaganda you should absolutely NOT be falling for. We chat the big protein push, “manifesting fertility”, creatine, greens powders, pilates, and more! Listen in as we take it back to some of our more lighthearted wellness girl chats!
Links::
Creatine For Health
Creatine for Mama & Baby with Dr. Stacey Ellery (Mamapalooza Episode)
49:: female-specific fueling, training, and performance with Dr. Katie Hirsch
Cortisol Series::
31:: all about cortisol, the misunderstood "mean girl" hormone
32:: tips & tricks to balance your cortisol
Mamapalooza:: Top Moments! Creatine, sex, male fertility, & more!
May 29, 2025Wellness girl chat with us as we take a trip down memory lane, reflecting on some of the most impactful and favorite moments from our expert interviews throughout this month. We've covered everything from exercise during different pregnancy stages, postpartum recovery, pelvic health, the effects of creatine on pregnancy, breastfeeding tips, to male fertility! Get ready for insightful takeaways from Coach Jess and Coach Sadie on maintaining mental sanity and body positivity during pregnancy, Dr. Emily’s deep dive into pelvic floor health and sex, and Dr. Stacey's groundbreaking research on creatine's potential role in improving birth outcomes. Plus, Su...
Duration: 00:42:17Mamapalooza:: What your man can do to help his fertility! (& how men's health affects your pregnancy!)
May 26, 2025Wellness girl chat with us today as we shift the spotlight a bit today to discuss something super important and often overlooked—male fertility and its impact on your pregnancy journey 🤰👶. We dive deep into research showing how a man's health can affect pregnancy symptoms, your child's development, and even pregnancy complications like preeclampsia 🌟. Learn about the influence of paternal weight, lifestyle, and habits on fertility and pregnancy outcomes. Trust us, you’ll want to hear these crucial stats and actionable tips to help your partner enhance his fertility. Tune in for a fascinating discussion backed by science, because, after all, it...
Duration: 00:21:44Mamapalooza:: Breastfeeding Q&A with Board-Certified Lactation Consultant, Sunayana Weber, of It's More Than Milk
May 22, 2025Welcome back to Wellness Big Sis:: the Pod! Due to popular demand from our previous episode, we’ve brought back Sunayana, an international board-certified lactation consultant and owner of It's More Than Milk, to answer more of your pressing questions on breastfeeding and milk production. From understanding when your milk supply will regulate, to the truth about 'pump and dump,' and how medications can affect your milk – we cover it all. Join us as we dive deep into the science and nuances of feeding your little one, backed by trusted, evidence-based resources. Make sure to check out the link...
Duration: 00:19:24Mamapalooza:: Breastfeeding 101 with International Board Certified Lactation Consultant, Sunayana Weber, of It's More Than Milk
May 19, 2025Wellness girl chat with us as we dive deep into the world of breastfeeding and lactation with International Board Certified Lactation Consultant and mom of two, Sunayana Weber. We're talking about common breastfeeding challenges, from perceived low milk supply to the comparison traps on social media. Sunayana shares super helpful tips on how to set realistic lactation goals, navigate the world of breast pumps and formula, and support new moms holistically. This is a must-watch whether you're a new mom, a veteran mom, or a supportive partner. Grab your coffee and join our girl chat! ☕👩👧👦💪
Work with It's More Than Mil...
Duration: 00:39:31Mamapalooza:: Debunking Pregnancy & Postpartum Fitness Myths LIVE
May 15, 2025Wellness girl chat with us for a special live episode recorded during a Mother’s Day workout event! We celebrate fitness, motherhood, and community. Listen in as Dr. Kelsy, along with pregnancy and postpartum coaches Jess and Sadie, and Dr. Janae, an Austin-based chiropractor, discuss and debunk common myths and misconceptions about pregnancy and postpartum fitness and rehab. We chat about the realities of the postpartum journey, the importance of proper care, and the dangers of blanket advice like 'listen to your body.' Whether you're a mom-to-be, a new mom, or just curious, this episode is packed with va...
Duration: 00:21:26Mamapalooza:: Creatine for women (mama AND baby!) from conception to postpartum with Dr. Stacey Ellery, PhD
May 12, 2025Wellness girl chat with Dr. Stacey Ellery, a pregnancy physiologist from the Hudson Institute of Medical Research. 🤰 She shares her pioneering research on the impact of creatine during pregnancy and postpartum for both mothers and babies. 🍼 Learn how creatine supports energy production and the reproductive cycle, and explore its benefits for fetal development, labor, and postpartum recovery. This episode is a must-listen for women interested in the intersections of nutrition and reproductive health. 💪✨
Links::
https://www.hudson.org.au/researcher-profile/stacey-ellery/
https://creatineforhealth.com/
Thorne Website:: https://s.thorne.com/Zgk7Y
My T...
Duration: 00:51:39Mamapalooza:: exercising during pregnancy & postpartum with Coach Sadie & Coach Jess, certified pregnancy & postpartum coaches
May 08, 2025Wellness girl chat with us about all things exercise and training during pregnancy & postpartum! Today we are joined by Coach Jess, a NICU nurse, CF-L1 certified, and pregnancy & postpartum certified coach, and Coach Sadie, a CF-L2 and pregnancy & postpartum certified coach. They are the masterminds behind the Rebuild program here in Austin, TX, taking pregnant and postpartum women confidently through their exercise and training. We chat myths in pregnancy, how to modify exercise as your body is changing, the top things they look for during exercise in each trimester, mindset shifts as your body changes during pregnancy & postpartum, encouragement...
Duration: 00:43:24Mamapalooza:: sex, pregnancy, labor, delivery, & girly topics we are too afraid to talk about with Dr. Emily Tran, PT, DPT
May 05, 2025Wellness girl chat with Dr. Emily Tran, PT, DPT, pelvic health specialist, and trained doula as we chat about topics that we are too afraid to ask about! We cover sex, foreplay, pain with sex, how to improve your pelvic floor function for improved sexual function, pregnancy, labor & delivery, how your birth partner can help during labor & delivery, postpartum, and so much more! This episode is filled with giggles and tangible takeaways for all the things we might have questions on but are too afraid to ask about!
Dr. Emily Instagram:: https://www.instagram.com/dr.emilythepelvicpt/<...
Duration: 00:53:19Mamapalooza Virtual Podcast Festival Kickoff!!
May 01, 2025Introducing Mama Palooza: A Virtual Podcast Festival on Women's Health
In this episode, we introduce Mama Palooza, an exciting virtual podcast festival focusing on women's health. Over the month of May, we will bring together experts in pregnancy, postpartum, sexual health, and more to share invaluable knowledge through interviews. Learn from specialists like doulas, pelvic health experts, and nutritionists to better understand various aspects of women's health. This festival aims to educate new moms, veteran moms, aspiring moms, and anyone looking to support their loved ones. Don't miss out on this fun way to learn more about...
Duration: 00:07:1259:: breakdown for the baddies:: what exercise is right for my body & how can I be more disciplined in my healthy routines?
Apr 28, 2025Let's break it down for the wellness baddies as we chat what exercise is right for our bodies and how to build the motivation and consistency to be more disciplined in our healthy routines. In this episode, we cover atomic habits, how to find the exercise that will help you reach your goals and be the "right" exercise for your body, the need to remove judgement from other girl's form of movement, and so much more! Join us & let us know what you think!
Dr. Dixie Episode
Rep Ranges Episode
loving the pod...
Duration: 00:21:26hotter & smarter in 5:: rep range cheat sheet for muscular and cardiovascular health
Apr 24, 2025Join us as we get hotter & smarter learning about how to exercise in the best way for our bodies! We chat specific rep ranges for our muscles & heart health!
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00:00 - 01:03 Introduction to the Ultimate Fitness Cheat Sheet
01:04 - 01:13...
Duration: 00:05:1758:: break it down for the baddies:: body composition, fat loss, & muscle building
Apr 21, 2025Let’s break it down for the baddies as we chat about body composition, toning, muscle building, fat loss, bone mineral density, and all the confusion surrounding our bodies as women! This episode goes with episode 56 with Phil Stanforth, a Fellow of the American College of Sports Medicine. loving the pod? click the follow button, & we'd love if you could leave a review!
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tiktok:: @dr.kelsyvickdpt
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sign up for our patreon fo...
Duration: 00:15:38hotter & smarter in 5:: the benefits of nasal breathing
Apr 17, 2025Join us as we get hotter & smarter learning about the benefits of mouth taping! Mouth taping is trending right now, but what does it actually help? In this episode, we discuss the physiological and neurological benefits of nasal breathing compared to mouth breathing, especially as it relates to our posture, focus, reaction time, sleep, and pelvic floor health. Listen in to learn all things nasal breathing!
https://www.thoracrespract.org/pdf/68ab204c-182b-49da-b227-bc7efe058632/articles/ThoracResPract.2024.24061/2024-0061.pdf
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Duration: 00:07:2157:: Dr. Dixie Stanforth talks staying motivated, exercising as women, and how to overcome challenges
Apr 14, 2025Wellness girl chat with Dr. Dixie Stanforth, a fellow of the American College of Sports Medicine & one of the top voices in the field of kinesiology & health education. We chat about atomic habits and how small changes & shifting the language we use to talk about ourselves and our routines can help us stay motivated towards our goals. We talk about exercise as women and what the right exercises are for women throughout the lifespan. We also talk about consistently challenging our brains and bodies with new movement patterns and doing hard things! This episode is filled with learning about...
Duration: 01:07:21hotter & smarter in 5:: why does alcohol raise my heart rate?
Apr 10, 2025Join us as we get hotter & smarter learning about how alcohol affects our resting heart rate! Have you ever realized that your heart rate increases the night after a cocktail or glass of wine? I went on a journey in college cutting out alcohol because I hated thinking I was negatively affecting my cardiovascular system through alcohol. Why does alcohol increase my resting heart rate? Why does it matter?
We cover all of that and more in 5 minutes, so check it out!
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Duration: 00:05:2156:: challenging the phrases "toning" and "cardio for fat loss" with Phil Stanforth, FACSM (& the ins & outs of female body composition)
Apr 07, 2025Wellness girl chat (& boy chat!) with us this week as we welcome Phil Stanforth to the pod! Phil is a Fellow of the American College of Sports Medicine and a retired professor and director at The University of Texas at Austin of almost 40 years. He is an expert in human exercise physiology & performance research, body composition testing throughout the lifespan, and kinesiology and health education. In this episode we talk...
:: the truth behind toning & cardio
:: what is body composition
:: the difference between men and women when it comes to body composition, training, and...
Duration: 00:53:33hotter & smarter in 5:: fun facts about the luteal phase
Apr 03, 2025Wellness girl chat with us as we get hotter & smarter and learn both some fun, and not-so-fun, facts about the luteal phase of our menstrual cycles! We chat about motivation, mindsets, recovery, creatine, and intrusive thoughts and why some of these things might be more prevalent during the luteal phase of our cycle. Listen in to quickly learn more and be the hottest and smartest person in the room chatting about menstrual cycles!
Menstrual Cycle Program Link
Dr. Katie's episode mentioned in the pod
loving the pod? click the follow button, & we'd love...
Duration: 00:04:2855:: a menstrual cycle in my life! (workouts, fueling, recovery, sleep, & tips & tricks for how to structure your month around your menstrual cycle!)
Mar 31, 2025Menstrual Cycle Program Sign-Up!
Wellness girl chat with us this week as we chat "a month in my life:: menstrual cycle style"! A new take on the day-in-my-life and week-in-my-life vlogs... join me as we chat all things sleep, workouts, fueling, training, outfits, supplementation, etc. throughout my menstrual cycle! This episode is structured to talk through alll the things I've implemented in my routine to help me work WITH my body, and to hopefully show you how truly simple it can be! Let me know how you go through a month working with YOUR body so I...
Duration: 00:22:15hotter & smarter in 5:: follicular phase fun facts!
Mar 27, 2025Menstrual Cycle Program Sign-Up
Wellness girl chat with us as we talk about fun facts about the follicular phase! (& my personal favorite phase). We chat glowy skin, risky behavior, and a few other fun, quick, facts...listen in!
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insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod
youtube:: @dr.kelsyvickdpt
tiktok:: @dr.kelsyvickdpt
sign up for the free wellness big sis newsletter!
00:00- 00:48 follicular phase fun facts & the menstrual cycle program
00:49...
Duration: 00:03:0254:: why you SHOULDN'T be cycle syncing (& what to do instead!)
Mar 24, 2025Menstrual Cycle Program Sign Up
Wellness girl chat with us this week about what cycle syncing is getting all wrong! We chat what is wrong about the cycle syncing movement and what you can do instead to truly work with your body, rather than against it! We talk the importance of tracking your individual cycle and benefits you can gain from truly learning your body from a deeper level! Listen in!
Menstrual Cycle Series::
19:: menstrual cycle 101 (for the girls!)
20:: cycle syncing unlocked (how to feel the best in your body & see...
Duration: 00:14:16hotter & smarter in 5:: fun facts about your period!
Mar 20, 2025Menstrual Cycle Program Sign Up
Wellness girl chat with us as we get hotter & smarter in 5 minutes learning fun facts about our periods! We talk about how periods were once viewed as powerful, how injury risk might not be related to our periods, and the theories behind our periods syncing up with our girlfriends. Listen in as we quickly learn all about it!
Inflammation & Our Menstrual Cycle (episode 38)
Emma B LinkedIn Post
Sanza App
loving the pod? click the follow button, & we'd love if you could leave a review!<...
Duration: 00:06:0353:: our periods throughout history (women "inferior" to men?!, the history, marketing, & evolution of period care products!)
Mar 17, 2025Menstrual Cycle Program Sign Up
Wellness girl chat with us this week about the history of how humanity has viewed the menstrual cycle! We talk about the “inferiority of women”, how women on their periods could “kill livestock”, and how our periods were once viewed as getting rid of the toxins that our spongier bodies just naturally accumulated. This episode is both sad and a little comical thinking of both how far, and how not-far, we’ve come from those viewpoints. We also chat feminine hygiene through the ages and how the marketing of products really hasn’t changed al...
Duration: 00:21:52hotter & smarter in 5 min:: it's our 1 year pod-iversary! (THANK YOU, failures, successes, & getting vulnerable about the future!)
Mar 13, 2025It is our 1 year anniversary! Take the time to celebrate with us & share our fears, successes, hopes, dreams, and failures as we reflect over the last year and look forward to the next! We get a little vulnerable on my plans for wellness big sis:: the pod, so let me know what you think!
Favorite Episodes::
49:: female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!)
51:: 51:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!)
Menstrual Cycle Series::
19:: menstrual cy...
Duration: 00:19:4552:: break it down for the baddies:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!)
Mar 10, 2025Wellness girl chat with us this week as we break Mel Sulaver, RD’s episode down for the baddies! (Make sure you listen to episode 51 first!!) This series is like a podcast book club where we chat about the expert interview with our previous guest, in this case, Mel Sulaver. We chat nutrition as women in our 20s and 30s, the rule of thirds when building our plates, the importance of individualization and simplification when it comes to nutrition, training, and our menstrual cycles, body image and positive self talk, and so much more! We also chat about how I’...
Duration: 00:21:45hotter & smarter in 5:: taking back your power of choice
Mar 06, 2025Let's get hotter & smarter in 5 (welllll 10 today...) as we chat about the challenge that helps me to reset and refocus my spending habits, consumerism, and materialism every year! I've done this challenge over the last 5 years and it is truly enlightening and freeing. It allows me to reset over the silent grasp that material items can sometimes have on me and take back my freedom to actually choose NOT to buy something. Check out this episode & let me know what you think!
loving the pod? click the follow button, & we'd love if you could leave a review!<...
Duration: 00:10:2251:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!)
Mar 03, 2025Wellness girl chat with us this week with Mel Sulaver, registered dietician & sports nutritionist! Mel is an expert when it comes to helping women balance their fueling, training, and life circumstances throughout the various phases of our lives. In part I, we cover nutrition as women in our 20s and 30s, the BS of “cycle syncing”, how to build our plates to ensure appropriate fueling, nutrition changes throughout our training, & her recommendations when it comes to supplements, vitamins, and nutrients we should prioritize. We also chat about one of the topics that consumed my mind as a 20-something: body dysm...
Duration: 00:59:27hotter & smarter in 5:: creatine myths debunked!
Feb 27, 2025Wellness girl chat as we debunk the most common myths I hear surrounding creatine! If you've ever said to yourself...
"I want to take creatine, but how do I not get bloated?"
"I don't want it to increase my fat!"
"I think of creatine as just for men."
"I don't even really exercise...is creatine really for me?"
Then take a listen to this episode!
creatine myths article
loving the pod? click the follow button, & we'd love if you could leave a review!
...
Duration: 00:05:5250:: break it down for the baddies:: female-specific nutrition, training, & performance with Dr. Katie Hirsch
Feb 24, 2025Wellness girl chat with us this week as we break it down for the baddies!! This is a new series where we are going to debrief over the previous expert interview, answer any questions, clarify topics, and learn how to put into action what we are learning about our bodies! In this episode, we chat over Dr. Katie Hirsch’s episode (episode 49) where we discussed female-specific nutrition, training, & performance. Think of this episode like a book club where we chat over the most recent pod episode. In this episode, we chat about the top points from Dr. Katie’s epis...
Duration: 00:33:05hotter & smarter in 5:: am I strength training enough??
Feb 20, 2025Wellness girl chat with us this week as we answer the question “am I doing enough?” when it comes to my strength training! How do we know if we are providing the right stimulus for muscle growth, longevity, and our body composition goals? How do we know when to progress? Check out this episode as we answer those questions and chat about the menstrual cycle’s role in it all!
loving the pod? click the follow button, & we'd love if you could leave a review!
insta:: @dr.kelsyvickdpt & @elaa_wellness
youtube:: @dr.kelsyvickdpt
ti...
Duration: 00:07:5749:: female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!)
Feb 17, 2025Wellness girl chat with us this week with one of the top female physiology researchers in the world, Dr. Katie Hirsch! We chat topics like creatine, the menstrual cycle, pregnancy, muscle building, body composition, the importance of carbohydrates and glucose, and the differences between men & women when it comes to fueling and training. It was so wonderful getting to chat with Dr. Katie who is helping to provide research & truth surrounding the female body to all of us!
TLDR::
:: female-specific fueling for training and body composition
:: the difference in fueling for men & women<...
Duration: 00:58:00hotter & smarter in 5:: am i doing "hard enough" cardio?
Feb 13, 2025Wellness girl chat with us as we talk about the fun ways to answer the question “Am I pushing myself enough?” This week we are covering cardio! If you’re like me, you don’t want to waste time with your workouts. You want to make sure you are getting all the physiological benefits out of the time you are putting into your cardiovascular focused workouts (because let’s be real, they’re hard and sometimes it is hard for me to stay motivated to do them!). This week we will cover how to tell what intensity you’re working out at...
Duration: 00:11:2148:: all things women's hormonal health with the founders of Her Bio (hormonal imbalances, endometriosis, postpartum depression, PCOS, PMS symptoms, and menopause!)
Feb 10, 2025Wellness girl chat this week with the founders of Her Bio all about hormonal health! We dive into what a hormonal imbalance actually is, signs and symptoms of a hormonal imbalance, our own hormonal health journeys (including postpartum depression and endometriosis), and natural strategies to help your own hormonal health balance!
TLDR::
Signs and symptoms of hormonal imbalances, including postpartum depression, endometriosis, PCOS, and PMSThe science behind Her Bio personalized supplementsResources for your own hormonal health journeyOur personal hormonal health storiesThe basics of hormonal imbalances in womenResources::
Her Bio InstagramEmily InstagramHer Bio We... Duration: 00:47:57hotter & smarter in 5:: the ovarian phases of your menstrual cycle
Feb 06, 2025Wellness girl chat with us this week as we work to get hotter and smarter in 5 minutes learning about the ovarian phases of our menstrual cycle! We chat about the follicular phase, the luteal phase, menstrual cycle physiology, and provide resources to dive deeper into learning about your own menstrual cycle!
38:: how inflammation impacts your menstrual cycle:: period cramps, symptoms & hormonal health
22:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!)
21:: how to master PMS, motivation, happiness, & attractiveness throughout your m... Duration: 00:03:46
47:: a pelvic floor physical therapist's guidebook for pregnancy! (save this for when you're pregnant!) :: how to prepare your body during pregnancy for birth and postpartum!
Feb 03, 2025Even if you're not pregnant, you're going to want to listen to this one!! I have so many of my friends who are pregnant right now, so consider this my educational love letter to them and to you guys! From a pelvic floor PT's perspective...
what can I do to prepare my body during pregnancy to make labor, birth, and postpartum a little easier? how can I healthily prepare my pelvic floor?is this normal? what are some things I should research?We cover the pelvic floor, hip mobility, thoracic mobility, mindfulness/meditation, breathwork, form cues...
Duration: 00:29:25hotter & smarter in 5:: the uterine phases of the menstrual cycle
Jan 30, 2025Wellness girl chat with us as we get hotter and smarter in 5 minutes chatting about the phases of the menstrual cycle! We chat specifically about the uterine cycle and help to decrease confusion surrounding the many different labels placed on the phases of the menstrual cycle (how is the proliferative and secretory phases linked to the follicular and luteal phases?). We chat about the hormones involved, the physiology of your menstrual cycle, and provide resources to learn more about your menstrual cycle!
38:: how inflammation impacts your menstrual cycle:: period cramps, symptoms & hormonal health
22:: schedule your m... Duration: 00:05:07
46:: changing generational perspectives on faith and the female body! (aka:: your body is beautiful & deserves your time, effort, & energy)
Jan 27, 2025Another unique episode this week all about our female bodies, faith, perceptions we have on our bodies, and why we shouldn't feel ashamed of wanting to take time to take care of our physical bodies! This week, I'm sharing the audio from a talk I did over the weekend for a women's retreat called Soul Care. It was an absolute honor, and it was so fulfilling knowing that a room filled with women were gathered together to learn the link between faith and their physical bodies...which is typically something that women push down on their list of priorities...
Duration: 00:31:05hotter & smarter in 5:: what to focus on in your 20s so your 80 yo self will thank you!
Jan 23, 2025I just turned 30, so it is time to wellness girl chat of what to focus on in your 20s (& 30s) to protect your body in your 80s! Did you know that so many variables of our health and fitness peak in our 20s and 30s? What can we do to make sure we optimize those variables? We chat about skeletal muscle, strength, endurance and cardiorespiratory fitness, bone mineral density, and reaction time/balance and what we can focus on to maximize all of these variables in our workouts!
loving the pod? click the follow button, & we'd love...
Duration: 00:05:5745:: I'M 30!! reflections over 3 decades (with special guests!)
Jan 20, 2025This week we have a special episode! My sisters come on the podcast to join me in ringing in a new year and a new decade... 30! We reflect over my twenties and just different lessons learned, things I still struggle with, and what I'm excited about!
TLDR:
- the importance of faith
- marriage and relationship advice
- career, professional, financial lessons
- what scares me about my 30s
- the importance of your health
- the importance of friendships
- pivoting in...
Duration: 00:51:51hotter & smarter in 5:: gua sha & the lymphatic system
Jan 16, 2025Wellness girl chat this week as a part of our new series:: hotter and smarter in 5! where we discuss a variety of women’s health topics in 5 (ish) minutes. Nothing is off limits, so let’s talk about it!
This week on hotter and smarter in 5! We chat about…
Gua shaThe lymphatic systemDry brushingA body detoxOur body’s detoxification systemAnd swelling!So fun, so smart, so hot! Let us know what other topics we should cover, and get ready to learn about your body like never before!
loving the pod? click the follow b...
Duration: 00:05:2744:: so you have a fitness goal in 2025... (the truth behind carbs, fat loss, intermittent fasting, and all the misconceptions about fitness as a female!)
Jan 13, 2025Wellness girl chat with us as we talk about how freaking hard it is to be a girl trying to accomplish health, wellness, and fitness goals!
Do I do cardio for fat loss? What about intermittent fasting? How do I change my body composition, build muscle, lose fat, and reach my aesthetic goals? I’m struggling to workout…how do I build consistency? We chat about the misconceptions around all of these topics, explain the science behind fat loss, muscle building, and metabolism from a female-specific perspective, and give actionable takeaways for how to reach your health, welln...
Duration: 00:23:25hotter & smarter in 5:: staying motivated
Jan 09, 2025Wellness girl chat this week as a part of our new series:: hotter and smarter in 5! where we discuss a variety of women’s health topics in 5 (ish) minutes. Nothing is off limits, so let’s talk about it!
In honor of the new year, this week we discuss::
The science of motivationDopamineTips and tricks to maintain motivation How to balance your dopamine levelsHow to make sure we stay motivated throughout the year!Listen in, and let us know what you think or if there are any other topics you want us to cover!
...
Duration: 00:05:0943:: the 7-step process to creating the 2025 of your dreams (a science-backed & simplified 2025 rebrand!)
Jan 06, 2025🎙️ Wellness Big Sis: The Pod – Your Guide to Building the Best 2025!
✨ Are you ready to turn your 2025 hopes and dreams into reality? In this episode, I break down a 7-step process to help you create the life you’ve always wanted. From goal-setting strategies to science-backed hacks for staying motivated, we’re covering everything you need to crush your goals this year!
💡 What you’ll learn in this episode:
The science behind staying motivated... Duration: 00:27:08
42:: 2025 health & wellness trends to level-up your life!
Dec 30, 2024Join us for a wellness girl chat as we dive into 2025's top wellness trends! Reflecting on 2024, a year all about gut health, digestive wellness, supplements, nervous system regulation, and the rise of AI in wellness tech, we’re looking ahead to what’s next.
Here’s what we predict will take center stage in 2025:✨ Simplifying wellness routines for a minimalist lifestyle✨ The surprising connection between dental hygiene and gut health✨ AI-driven personalization in wellness technology✨ A deeper understanding of menstrual cycles✨ Exploring nervous system regulation✨ Reducing toxic load in our environments✨ Prioritizing sustainability in everyday wellness✨ Mastering sleep hygien...
Duration: 00:20:0441:: 2024 reflections & journal sesh to help make 2025 the best year yet!
Dec 23, 2024Reflecting on 2024: Growth & Lessons Learned 🎧
As 2024 wraps up, it’s the perfect time to reflect on the habits, lessons, and moments that shaped us. In this special interactive episode, we’re guiding you through journal prompts and meaningful conversations to help you reflect on your own wellness journey this year.
Tune in as we discuss:
✨ What worked (and didn’t) for our routines in 2024
📓 Journal prompts to explore your personal growth and challenges
💡 Reflecting on what we want to keep & change for 2025
Whether you’re into journaling...
Duration: 00:13:5640:: your ultimate holiday health & wellness guide!
Dec 16, 2024Join us this week for a cozy girl chat all about navigating health and wellness during the holiday season. 🌟 Struggling with digestion and bloating after festive meals? Feeling guilty about missed workouts? Dreading tough conversations with family or losing sleep over holiday stress? We’ve got you covered!
In this episode, we’re sharing real-life tips and tricks to help you glow through the holidays—inside and out. From balancing time with loved ones to tackling self-care like a pro, you’ll walk away with tangible strategies to feel your best. 💖
✨ Bonus: We're bringing a...
Duration: 00:21:1139:: full-body inflammation...let's talk about it! (the causes, the signs & symptoms, & how we can manage the balance of inflammation & anti-inflammation within our bodies!)
Dec 09, 2024we’re wrapping up our 4-part series on inflammation with a deep dive into how your body stays balanced between inflammation and anti-inflammation and what might tip the scales. this week, we’re chatting about what systemic inflammation really means, how to spot it, and simple ways to support your body for long-term wellness. 🌿💖
here’s what we’re covering:✨ how your body’s natural inflammation process works from a full-body perspective✨ how factors like stress, sleep, nutrition, and even your environment can affect that balance✨ the signs your body might need a little extra support✨ easy, practical ways to feel y...
Duration: 00:21:3138:: how inflammation impacts your menstrual cycle:: period cramps, symptoms & hormonal health
Dec 02, 2024welcome to part 3 of our debunking inflammation series!
let’s talk about how inflammation plays a key role in your menstrual cycle. this week, we’re covering everything from period cramps and bloating to the phases of your cycle where inflammation helps your body thrive. missed the first two parts? don’t worry—we’ve already tackled the basics of inflammation, the inflammatory process, and its effects on tissues like skin, muscle, and more.
in this episode, we’ll break down:
:: how inflammation impacts your cycle during each phase.<...
Duration: 00:16:4237:: how to build the best gratitude practice to rewire your brain!
Nov 25, 2024link to dick & rick hoyt video
🦃 happy thanksgiving 2024! 🦃
this week on the pod, we’re diving into the science of gratitude and how to build a practice that supports your brain health, mental health, & overall happiness. spoiler: the most effective gratitude practice may not be what you think! join us as we break down:
✨ the neuroscience behind gratitude
✨ how gratitude rewires your brain (yes, including your amygdala & medial prefrontal cortex!)
✨ key components of a truly effective gratitude practice
✨ my personal grat...
Duration: 00:17:2936:: inflammation's role in muscle building, acne, & gut health!! (inflammation series pt. II!)
Nov 18, 2024gut health (episode 2)
in part II of our inflammation series wellness girl chat, we dive into how inflammation supports our wellness journey! join us as we debunk the myths around inflammation & explore its essential role in managing acne, building muscle, reaching body composition goals, & supporting gut health. inflammation doesn’t have to be a scary term—in fact, it’s key to helping our bodies heal!
tldr highlights::
:: how inflammation supports tissue repair in skeletal muscle, smooth muscle, and skin
:: the role of inf...
Duration: 00:32:2335:: all about inflammation! & why inflammation is necessary for the body to heal
Nov 11, 2024wellness girl chat with us as we cover inflammation! this is the first episode in a series meant debunk inflammation & to decrease the fear surrounding inflammation, helping us better understand its role in our bodies! inflammation is often presented to us as something that we need to constantly decrease, but it does play a beneficial role in healing & is actually necessary for healing in so many different tissues within our bodies! in this first episode of the series, we cover::
:: the stages of inflammation
:: the benefits of inflammation
34:: your winter arc is loading (a little journal sesh on how to prepare now for all of our 2025 hopes & dreams!)
Nov 04, 2024metabolism podcast (episode 12)
tahini chocolate chip cookie recipe (no sugar added)
wellness girl chat with us all about the winter arc & join our winter arc challenge! the winter arc is a period of time from october 1st to december 31st where we focus on our goals & setting the runway for our hopes & dreams for the new year! let’s do a little journal sesh for our winter arc 2024 & think about our current goals, routines, hopes, & dreams…
:: what do we want to carry forward in the new year?
33:: from chaos to calm:: 3 ways to handle high stress situations
Oct 28, 2024wellness girl chat with us as we explore 3 actionable tips for managing high-stress situations & improving your response to stress! This video is part of our cortisol mini-series, where we dive deep into the complexities of cortisol levels—both high & low—& how they affect our well-being.
what you'll learn::
the crucial role of cortisol in our stress response
effective strategies to regulate & balance hormones, focusing on cortisol
techniques for short-term stress reduction
long-term methods to manage stress effectively
if you...
Duration: 00:28:3732:: tips & tricks for how to balance your cortisol
Oct 21, 2024wellness girl chat as we continue our mini series on cortisol!! In this episode, we cover actionable steps & tips & tricks on how to better regulate & balance our overall cortisol levels. If you experience high stress, fatigue, energy loss, or weight gain, then definitely check it out! & even if you don’t, learning about cortisol & how to better balance it within your own body can only help you feel that much better in your overall health & wellness!
in this episode::
the science of cortisoltips & tricks on how to balance your cortisol levels
how to low... Duration: 00:19:16
31:: all about cortisol:: let's get to know the misunderstood "mean girl" hormone
Oct 14, 2024in this episode, we wellness girl chat about the "stress hormone", cortisol! cortisol really is the misunderstood mean girl, & i know so many of us are targeted with ways to lower our cortisol through movement, diets, & behavioral changes. but what even is cortisol? what role does it actually play in our bodies? why do we even have it? let's chat about it!
:: what cortisol is
:: how to better regulate your cortisol
:: why cortisol is the misunderstood mean girl
:: why cortisol is actually...
Duration: 00:20:2530:: debunking health & wellness social media myths!! "snatched waist", "decrease that lower belly pooch", "decrease inflammation", "lower your cortisol!"
Oct 07, 2024this week we wellness girl chat all about the lies surrounding health, wellness, fitness, & nutrition content on social media & we get to debunk some of them together! if you've heard any of these phrases below, then this episode is for you!!
- "snatch your waist"
- "decrease your lower belly pooch"
- "inner thigh workout!" or "lower belly pooch workout"
- "lower your cortisol"
- "decrease inflammation"
- "the one exercise to help you achieve ____ results!"
we work to put truth behind some of these...
Duration: 00:21:5629:: the #1 predictor of a happy & healthy life! (plus, creating cozy fall vibes & dating your friends!)
Sep 30, 2024link to the TED Talk about the Harvard Study Mentioned
wellness girl chat with us all about the #1 predictor of a happy & healthy life! we dive into a Harvard research study that analyzed health data from participants over an 80 year period & the surprising conclusion about what predicted a happy & healthy life! we wellness girl chat about::
- the importance of community & relationships
- the 3 conclusions researchers found from the study
- creating immaculate fall vibes
- fall...
Duration: 00:23:2928:: let's talk dopamine & build your dopamine menu! (& i'll share mine, too!)
Sep 23, 2024dopamine podcast episode episode 6
dopamine menu article
dopamine menus have been flooding my social media feeds, so let's wellness girl chat about it! in this episode we cover...
:: what a dopamine menu is
:: how our dopamine system works
:: dopamine's effect on our motivation, hope, & excitment
:: how to create your own dopamine menu
:: & i share my dopamine menu!
loving the pod? click the...
Duration: 00:16:3327:: if you want to better regulate your nervous system & gut health, lose that lower belly "pooch", get stronger in your core, & better manage your stress... then you're going to want to hear this!
Sep 16, 2024wellness girl chat with us about how improving this one motion can help::
- improve the look of the "lower belly pooch"
- help your gut health, digestion, & constipation!
- reduce leaking during pregnancy & postpartum
- help with diastasis recti during postpartum
- improve our ability to manage stress
- better activate our cores!
chat with a board-certified orthopedic doctor of physical therapy & pelvic health specialist as...
Duration: 00:29:4926:: happy 6 months to the pod!! & a vulnerable wellness girl chat
Sep 09, 2024we are celebrating 6 months of wellness big sis:: the pod!! thank you guys so much for following along! we cover what being a wellness big sister is all about, how to goal set, what my affirmations & self-talk looks like, & how to get started or re-started on a wellness journey! (& we get a little vulnerable, too!) take a listen!
loving the pod? click the follow button, & we'd love if you could leave a review!
check out our socials::
sign up for the f...
Duration: 00:25:2125:: the foundational wellness pillar that no one is talking about (how faith & spirituality are related to your health & wellness!)
Sep 02, 2024wellness girl chat with us about one of the most important pillars in my own health & wellness:: my faith. no matter if you consider yourself religious or not, this episode is all about finding the deeper why to your own health & wellness routine. It is about understanding & realizing the spirituality of our own health, taking care of our bodies, & giving gratitude for our bodies through the healthy routines that we set up for ourselves. take a listen!
loving the pod? click the follow button, & we'd love if you could leave a review!
...
Duration: 00:17:1824:: how you can fight back against health & wellness overconsumption (my husband will use this episode against me!)
Aug 26, 2024on this week's episode we wellness girl chat about an uncomfortable topic: overconsumption within the health & wellness industry. do you every find yourself feeling worse after scrolling your "health & wellness" inspiration on social media? do you get ads related to greens powders, saunas & cold plunges, athletic wear, fitness programs, & mental health apps? do you feel like your health & wellness routine right now isn't enough? do you feel like other people are doing sooo much better than you in life, health, wellness...& everything else? then this is the episode for you!
we dive into::
- overconsumption...
Duration: 00:26:2823:: how AI can help your health & wellness! (the AI revolution's role in your health & wellness & cool companies to watch out for!)
Aug 19, 2024this week we wellness girl chat all about AI/artificial intelligence & the role it plays in our own health & wellness! we cover the current problems we have when it comes to tracking our health & wellness, the problems that might arise as AI becomes more a part of our health & wellness, & the cool companies that are at the forefront of utilizing AI for women's health, pregnancy, performance training, & tracking our overall health & wellness!
loving the pod? click the follow button, & we'd love if you could leave a review!
check out...
Duration: 00:22:1122:: schedule your month around your hormones & menstrual cycle!! (how to be more productive, improve your self-talk throughout your period, & reach your goals!)
Aug 12, 2024wellness girl chat about how to use the menstrual cycle to optimize your month! we chat about the hormonal influence on our workouts, emotional health & mental health, relationships, faith life, & so much more! this episode really focuses on the application of the concepts & science we learned in episodes 19-21 allll about our menstrual cycle!
loving the pod? click the follow button, & we'd love if you could leave a review!
check out our socials:
insta:: @dr.kelsyvickdpt & @wellnessbigsispod
youtube:: @dr.k...
Duration: 00:29:0321:: how to master PMS, motivation, happiness, & attractiveness throughout your menstrual cycle!
Aug 05, 2024episode 19:: menstrual cycle 101
episode 20:: cycle syncing unlocked!
this week we wellness girl chat all about pms symptoms, motivation, moodiness, & our overall emotional health & dive further into explaining & understanding the menstrual cycle!! we discuss how our overall hormonal balance throughout our menstrual cycle influences our emotions, our tendency towards moodiness, when we might feel more motivated, & how awareness of our female hormones can help us feel more confident in our bodies!
loving the pod? click the follow button, & we'd love if you could leave a...
Duration: 00:26:4320:: cycle syncing unlocked (how to feel the best in your body & see through shiny marketing!)
Jul 29, 2024wellness girl chat with us about cycle syncing...what it is, what it isn't, how to use the physiology behind your cycle to feel the best in your body, & how to see through all the shiny marketing involved!
in this episode we cover::
loving the pod? click...
Duration: 00:34:4919:: menstrual cycle 101 (for the girls!)
Jul 22, 2024wellness girl chat with us all about the menstrual cycle! our menstrual cycle is an important vital sign for us as women, & it's important that we learn to understand it so we can optimize our workouts, nutrition, sleep, motivation, inflammation, & overall hormonal balance! in this episode we chat about::
the anatomy & physiology of the menstrual cycleour hormonal healthhow our cycles affect: inflammation, illness, sleep, weight gain, muscle activation, exercise, PMS, emotional health, motivation, & so much more!links mentioned in the pod::
oura ring
<... Duration: 00:33:0518:: 4 ways to stay motivated in your wellness routine on vacation!!
Jul 15, 2024wellness girl chat with us this week about 4 ways to stay motivated in your wellness routine while on vacation...& I guarantee you haven't heard some of these! this is not your typical list...so take a listen & learn why variability & rest on your vacation can help your brain & help you get back into your wellness routine post-vacation better than ever! love you guys! thank you so much for following along!
loving the pod? click the follow button, & we'd love if you could leave a review!
check out our socials: Duration: 00:16:14
17:: how to get out of a negative mindset
Jul 08, 2024how to overcome a negative mindset! wellness girl chat with us all about how to tackle negative mindsets. we all struggle with them, we all can think of experiences that have been hard for us to stop negative spirals, so why not chat about it?
topics covered::
- why toxic positivity is NOT an option
- the power of meditation & prayer- the science behind negativity & the brain
- daily habits to help get out of a negative mindset- routines for joy
<... Duration: 00:41:0116:: my summer 2024 glow-up wellness routine!!
Jul 01, 2024wellness girl chat with us this week as we dive into my summer wellness routine! in this episode, i share my entire wellness routine, from toe socks to saunas, & everything in between. whether you're looking for inspiration for your own routine, entertainment, or want to completely overhaul your own wellness routine, then this girl chat can help be your go-to wellness guide! i'd also love to hear about what are some nonnegotiables in your own wellness routines!
loving the pod? click the follow button, & we'd love if you could leave a...
Duration: 00:35:5615:: your metabolism & the role stress plays in your body composition & energy goals!
Jun 24, 2024wellness girl chat with us & dive deep into the science of optimizing your metabolism, regulating blood glucose, & achieving your body composition goals! in this episode, we explore how managing stress & minimizing exposure to environmental toxins play a crucial role in transforming your overall wellness.
loving the pod? click the follow button, & we'd love if you could leave a review!
check out our socials:
insta:: @dr.kelsyvickdpt & @wellnessbigsispod
youtube:: @dr.kelsyvickdpt
tiktok:: @dr.kelsyvickdpt
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Duration: 00:29:08