Wellness Big Sis: The Pod

Gratitude 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 the shoes of others—like the inspiring story of Dick and Rick Hoyt, the father-son Ironman duo whose bond shows what gratitude in motion truly looks like.Gratitude Giving: Why expressing your appreciation out loud or writing a gratitude letter can shift your mindset, boost your mood, and strengthen your relationships.We also dive into the science of gratitude—including how it changes your brain chemistry and physiology:Increased dopamine and serotonin for motivation, happiness, and emotional balanceOxytocin release for deeper social connectionReduced cortisol (up to 23%) and inflammation, improving both your nervous system and heart healthEnhanced sleep quality, HRV, and even longevityYou’ll hear about landmark studies (like Emmons & McCullough, 2003) and new 2024 research showing gratitude’s effects on cortisol, cardiovascular function, and even lifespan—especially for women.Whether you’re journaling, meditating, or sharing your appreciation with others, this episode will help you understand why gratitude works, how to practice it effectively, and what happens to your brain and body when you do.Tune in to learn how something as simple as saying “thank you” can reshape your health, your mindset, and your relationships.Cortisol Series: https://player.captivate.fm/collection/fd771da6-0546-438e-aaee-24d1a9ad0fc2 Gratitude episode from 2024: https://www.youtube.com/watch?v=YWOPSRsSVjE Gratitude research article:  https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispoda...

Lucky 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 works. This episode separates the real neuroscience from the viral hype and gives you evidence-based strategies for building resilience, motivation, and opportunity recognition.Featuring deep dives into brain imaging studies, placebo effects, and the evolutionary basis of the optimism bias.Topics Covered:Self affirmation brain science fMRI studiesReticular activating system RAS attention filterConfirmation bias neuroscience researchNeuroplasticity positive thinking brain rewiringOptimism bias hardwired brain evolutionLearned optimism vs learned helplessness SeligmanToxic positivity mental health researchPlacebo effects expectancy brain mechanismsCausal illusion attribution errorEvidence based mindset training strategiesloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Introduction00:18- 01:07 Introduction to Lucky Girl Syndrome01:08- 01:37 Defining Lucky Girl Syndrome01:38- 04:54 The Science Behind Self-Affirmation04:55- 06:59 The Role of the Reticular Activating System07:00- 09:22 Confirmation Bias and Optimism Bias09:23- 10:55 Neuroplasticity and Positive Thinking10:56- 11:31 Safely11:32- 13:47 Placebo Effect and Lucky Girl Syndrome13:48- 15:33 Learned Helplessness vs. Learned Optimism15:34- 18:42 Balancing Optimism with Action18:43- 20:27 Maximizing the Benefits of Lucky Girl Syndrome20:28- 24:05 Conclusion and Final ThoughtsMentioned in this episode:Live Safely Sidekick

The 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 microcurrent device designed to support healthy skin from head to toe.Listeners will also discover mindful and intentional gift ideas, including leather-bound notebooks from Louisa Carmen, memberships to favorite fitness studios, and unique personalized gifts that show genuine thought. Whether you’re shopping for a friend, sister, or yourself, this episode is packed with research-backed, female-founded, and wellness-forward ideas that make giving feel just as good as receiving.loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!NEAP Protein: www.neapfoods.com Safely Sidekick: https://livesafely.co/collections/shop?sca_ref=9777170.frkGJ3QbENCk (or use code DRKELSY)Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OVhttps://shop.lululemon.com/p/womens-leggings/Align-Pant-Full-Length-28/_/prod8780551?color=3390https://aramecare.com/https://louisecarmen.com/en/products/magnum-heritage-leatherhttps://shopolirose.co/collections/all

In 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 conversation on the fine line between self-care and self-centeredness—and how true healing helps us show up better for others.Resources:https://substack.com/home/post/p-176689615 https://pubmed.ncbi.nlm.nih.gov/39688189/ https://journals.sagepub.com/doi/10.1177/17499755231157440?utm_source=chatgpt.com https://pmc.ncbi.nlm.nih.gov/articles/PMC5429736/?utm_source=chatgpt.com https://pmc.ncbi.nlm.nih.gov/articles/PMC8488814/?utm_source=chatgpt.com https://pmc.ncbi.nlm.nih.gov/articles/PMC4026714/?utm_source=chatgpt.com https://elke-u-weber.com/media/198_2021_journalofappliedsocpsych_schneider?utm_source=chatgpt.com NEAP Protein: www.neapfoods.com Safely Sidekick: https://livesafely.co/collections/shop?sca_ref=9777170.frkGJ3QbENCk (or use code DRKELSY)Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OVThorne Website:: https://s.thorne.com/Zgk7YMy Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdptMessage me for 35% off your Thorne orders!loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: a...

The #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 benefits especially from quality connectionsThe “tend and befriend” stress response that lowers cortisol and boosts resilienceHow social fitness compares to physical fitness (spoiler: it’s surprisingly close!)Practical tips for building deeper, more joyful connectionsWhether you’re catching up with a bestie, joining a new group, or just craving more connection, this episode is your reminder that friendship isn’t optional—it’s essential.NEAP Protein: www.neapfoods.com Safely Sidekick 10% off: http://livesafely.co/shop/drkelsy (or use code DRKELSY for 10% off)Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OVThorne Website:: https://s.thorne.com/Zgk7YMy Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdptMessage me for 35% off your Thorne orders!The #1 predictor of a happy & healthy life: https://wellness-big-sis-the-pod.captivate.fm/episode/29-the-1-predictor-of-a-happy-healthy-life-plus-creating-cozy-fall-vibes-dating-your-friends/ https://www.nytimes.com/2025/09/04/opinion/riffing-banter-friendship-connection.html loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro00:18- 00:22 Introduction to November's Theme: Friendships and Gratitude00:23- 00:37 The Number One Predictor of a Happy and Healthy Life00:38- 02:25 Importance of Relationships in Wellness02:26-...

This 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 physiology & training: Why your early strength gains have nothing to do with bigger muscles, and how your cycle affects motivation, energy, and endurance.Creatine & the luteal phase: Why creatine loading can help with energy, mood, and bloating during the second half of your menstrual cycle.Pain science myths: Pain isn’t just a signal from injured tissue—it’s your brain’s interpretation of threat.Body fat and menstrual cycles: The minimum body fat needed to start and maintain your period, and why this matters for athletes.Breastfeeding 101: Why milk production is hormonally driven at first, and why regulating it early on isn’t always in your control.Fat loss facts: Why you can’t spot-treat fat loss and what actually works for body composition changes.Muscle fibers in women: Why women’s muscles resist fatigue longer and why HIIT and SIT might give us more bang for our buck than endless Zone 2.Whether you’re here for the science, the menstrual cycle tips, or just a better understanding of your body (and his), this episode is packed with evidence-based gems.Dr. Katie Hirsch episode: https://wellness-big-sis-the-pod.captivate.fm/episode/49-female-specific-fueling-training-performance-with-dr-katie-hirsch-fasting-creatine-the-menstrual-cycle-more/ Board-Certified Lactation Consultant Episode:https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-breastfeeding-secrets-and-qa-with-board-certified-lactation-consultant-sunayana-weber-of-its-more-than-milk/https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-0565/ Male Fertility Episode:https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-top-moments-sex-creatine-male-fertility-more/ Female muscle physiology episodes: https://wellness-big-sis-the-pod.captivate.fm/episode/73-the-controversial-hiit-sit-conversation-why-both-are-essential-parts-of-our-exercise-routines-as-women/ a...

What 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 motivational weight of our goals—and how that determines the strength of our discipline and follow-through.We break down why some goals pull us forward effortlessly, while others require more external motivation or structure, and how to intentionally increase the emotional significance of your goals to improve consistency.We also connect this to last week’s conversation on motivation versus discipline, discussing:How emotional significance impacts goal pursuitWhy movement became my anchor habitThe brain’s alarm system and how it influences disciplineHigh stakes vs. low stakes goals and how to use them to your advantageHow to apply this framework to build new habits or reinforce old onesIf you’ve ever wondered why some habits stick and others don’t, this episode offers both science-based insight and personal reflection to help you reset, refocus, and reframe how you approach your goals.loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!NEAP Protein: www.neapfoods.com Safely Sidekick: http://livesafely.co/shop/drkelsy (or use code DRKELSY for 10% off)Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OVThorne Website:: https://s.thorne.com/Zgk7YMy Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdptMessage me for 35% off your Thorne orders!00:00- 00:17 Intro00:18- 01:12 Introduction and Recap01:13- 02:13 The Importance of Consistency02:14- 04:01 Emotional Connection to Goals04:02- 06:46 Personal Story: Movement as a Gift06:47- 10:06 Neuroscience of Goal...

Ever 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.Whether you’re building habits, trying to stay consistent with workouts, or just want to understand your energy and focus on a deeper level, this episode gives you the neuroscience-backed tools to harness both motivation and discipline — no matter what phase you’re in.Topics Covered:The neuroscience of motivation (dopamine 101)The brain circuits behind disciplineHow estrogen influences motivation & focusMotivation and discipline across your menstrual cycleHow to structure your goals and habits based on your hormonesloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Safely Sidekick: http://livesafely.co/shop/drkelsy (or use code DRKELSY)sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 01:47 Introduction and Gratitude01:48- 03:53 Understanding Motivation and Discipline03:54- 05:33 The Science of Motivation: Dopamine05:34- 08:38 Hormonal Influence on Motivation08:39- 09:14 Safely09:15- 13:20 The Role of Discipline in Achieving Goals13:21- 18:53 Practical Tips for Balancing Motivation and Discipline18:54- 19:26 Conclusion and Final ThoughtsMentioned in this episode:Live Safely Sidekick

This 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 hitting the foundational exercise pillars as a physical therapist, but in a more intuitive, less regimented way. Think:Movement that feels good (HIIT, SIT, jump training, strength training, but with flexibility).Recovery & sleep without obsessing over scores or trackers.Nutrition that fuels without strict counting.Relationships & community as a vital part of health.And even the vibes of fall wellness — cozy workouts, lattes, candles, slower mornings, and social fitness.If you’ve ever felt caught in toxic wellness patterns or pressured by “do it all” routines, this episode will encourage you to embrace a softer, more sustainable approach.✨ Let’s redefine what real wellness looks like — one that makes room for joy, friendship, and peace of mind alongside fitness and health.Exercise Handbag SeriesNeap: https://neapfoods.com/collections/all-products loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro00:18- 00:39 Introduction to the Soft Girl Wellness Era00:40- 01:52 Personal Wellness Journey and Trends01:53- 04:17 Exercise Handbag Series Recap04:18- 06:05 Transition to Soft Girl Wellness06:06- 09:26 Defining Soft Girl Wellness09:27- 10:01 Neap10:02- 16:55 Movement in the Soft Girl Wellness Era16:56- 21:31 Nutrition and Relationships21:32- 25:29 Fall Wellness Tips and ConclusionMentioned in this episode:Neap

The Bookends: Why Warm-Ups, Cool Downs, and Recovery Are EssentialWorkouts 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 progress really happensSimple strategies for adding effective bookends to your routineIf you’ve been skipping warm-ups or rushing out of the gym without cooling down, this episode shows why those “extras” are actually essentials in your exercise handbag.Listen on Spotify, Apple Podcasts, and YouTube for science-backed tips you can apply right away.loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OVThorne Website:: https://s.thorne.com/Zgk7YMy Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdptMessage me for 35% off your Thorne orders!00:00- 00:50 Intro00:51- 01:18 Introduction to the Final Essential01:19- 02:50 Recap of Previous Episodes02:51- 03:49 Importance of Warmup03:50- 05:37 Specific Warmup Techniques05:38- 06:23 Transition to Cool Down06:24- 07:09 Breath Work for Recovery07:10- 07:37 Thorne07:38- 09:48 Understanding Cortisol09:49- 10:48 Final Thoughts on Recovery10:49- 11:44 Conclusion and Series Wrap-Up

Strength Training: The Non-Negotiable Essential for WomenStrength 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 (osteoporosis, sarcopenia, metabolic decline)The best framework: 3–4 days/week, heavy enough to reach fatigueThe truth about Barre, Pilates, and sculpt classes—what counts and what doesn’tThe importance of progressive overload, variation, and training with specificityIf you’ve ever wondered whether strength training is optional, this episode makes it clear: it’s not just one of the tools—it’s the core essential for women’s health, strength, and confidence.Tune in on Spotify, Apple Podcasts, or YouTube to learn how to make strength training work for your body and your lifestyle.loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OVThorne Website:: https://s.thorne.com/Zgk7YMy Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdptMessage me for 35% off your Thorne orders!00:50- 02:04 The Exercise Handbag and Strength Training02:05- 05:10 The Longevity Fund05:11- 06:12 What is Strength Training06:13- 08:23 How does Strength Training Build Muscle08:24- 12:03 The Benefits of Strength Training12:04- 16:44 The Pillars of Strength Training16:45- 18:12 The importance of variety and muscular failure18:13- 19:17 Next week sneak peek

Zone 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 bone/muscle benefitsWhy women already have a natural advantage in fat oxidation and mitochondrial functionHIIT, SIT, and polarized training vs Zone 2—what’s more effective?How to fit Zone 2 into your routine without guiltIf you’ve ever wondered whether you need 45–90 minutes of Zone 2 cardio five times a week, or if HIIT and strength training might be more efficient, this episode clears the air.Tune in to learn how Zone 2 fits into your exercise handbag—and why it might be more of an accessory than an essential for women’s fitness.loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OVThorne Website:: https://s.thorne.com/Zgk7YMy Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdptMessage me for 35% off your Thorne orders!00:00- 00:50 Intro00:50- 02:12 Introduction to Exercise Handbag Series02:13- 05:09 Understanding Zone Two Training05:10- 08:49 Zone Two Training: Male vs. Female Physiology08:50- 10:16 Polarized Training Model for Women10:17- 10:43 Thorne10:44- 12:19 Incorporating Zone Two and Polarized Training (part 2)12:20- 12:46 Conclusion and Final Thoughts

Jump 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, split jumps, box jumps, lateral hops, and moreHow to safely progress your jump training program for strength, tendon health, and fall preventionWhether you’re a runner, Pilates lover, yoga sculpt fan, or home workout queen, jump training can be adapted to fit your style — and it’s one of the most effective ways to protect your bones, joints, and overall musculoskeletal health.Perfect for: women’s fitness, jump training for women, bone health, osteoporosis prevention, plyometrics, exercise for longevity, and women’s strength training.Tune in to learn how to safely add jump training to your weekly routine and take your exercise handbag to the next level!Research mentioned:Jump Training in premenopausal women:https://www.medsciencegroup.us/articles/ASMP-7-114.php The benefits of jump-training in girls taking oral contraceptives:https://www.tandfonline.com/doi/abs/10.1080/02640414.2015.1048520 The benefits of jump training for pre-menopausal women: https://link.springer.com/article/10.1007/s40279-014-0220-8 The benefits of jump training for college women:https://journals.physiology.org/doi/full/10.1152/japplphysiol.00666.2005 On adolescent girls:https://www.researchgate.net/profile/Kara-Witzke/publication/271519902_Effects_of_plyometric_jump_training_on_bone_mass_in_adolescent_girl/links/59dc2935aca2728e20183ddb/Effects-of-plyometric-jump-training-on-bone-mass-in-adolescent-girl.pdf loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube::

What 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 differ)Why sprint training is especially important for women’s muscle health and bone densityWhat about cortisol and high-intensity workouts? We chat about that, too! How HIIT & SIT boost metabolism, VO₂ max, and brain healthPractical ways to add HIIT or sprint training into your week — at the gym, outside, or at homeWhether you’re training for longevity, looking to build lean muscle, or just want to protect your health as you age, this episode will help you understand why short bursts of intensity are a non-negotiable in your exercise handbag.Perfect for: women’s fitness, exercise for longevity, HIIT workouts, sprint training, metabolic health, and women who want smarter workouts (not just longer ones).Tune in, take notes, and get ready to upgrade your fitness handbag with the tools that actually move the needle for women’s health.Dr. Stacy’s Article: https://www.drstacysims.com/newsletters/articles/posts/why-hiit-is-essential-for-women-body-and-brain-benefits The benefits of HIIT for the brain research: https://www.cell.com/trends/neurosciences/fulltext/S0166-2236(24)00062-6?_returnURL=https%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS0166223624000626%3Fshowall%3Dtrue Cortisol as the misunderstood mean girl series: https://player.captivate.fm/collection/fd771da6-0546-438e-aaee-24d1a9ad0fc2 loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispoda...

Have 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 about the steps from Atomic Habits today and things that really stood out to me with the book! We also chat about habits I’m trying to form and how I apply the Atomic Habits framework to my own life! loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!Thorne Website:: https://s.thorne.com/Zgk7YMy Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdptMessage me for 35% off your Thorne orders!00:00- 00:17 Intro00:18- 00:49 Atomic Habits & Women’s Health00:50- 02:13 Personal Stories and Real-Life Examples02:14- 03:08 Introduction to Atomic Habits03:09- 07:29 Steps to Forming a Habit07:30- 09:48 Steps to Breaking a Habit09:49- 12:30 Additional Tips and Conclusion12:31- 13:22 ThorneMentioned in this episode: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!:: https://www.instagram.com/direct/t/17842574915346652

Dopamine System Deep Science-Dive Podcast episode 6The 20-Something's Guide to Your Dopamine SystemWellness 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!loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diaryinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV00:00- 00:17 Intro00:18- 02:03 Your dopamine system and The Summer I Turned Pretty02:04- 06:01 The Dopamine System Explained05:15- 05:50 Stakt Mat06:02- 10:42 Conrad's Dopamine Journey10:43- 12:06 Jeremiah's Dopamine Pursuit12:07- 16:21 Practical Tips for Hacking Your Dopamine System16:22- 18:10 Is your dopamine system Team Conrad or Team Jeremiah?Mentioned in this episode:Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

I 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! loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter DiaryThe menstrual cycle episodesinsta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro00:18- 01:44 Introduction and Overview01:45- 03:05 Background and Podcast Journey03:06- 04:55 Investment Property Adventure04:56- 07:44 Switch to Substack and New Content07:45- 08:36 Thorne08:37- 11:22 Impact of Not Exercising11:23- 15:02 Cardiovascular Insights15:03- 17:31 Physical and Nutritional Changes17:32- 18:16 Conclusion and TakeawaysMentioned in this episode: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!:: https://www.instagram.com/direct/t/17842574915346652

Wellness 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 Stanforth Episodeloving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) insta:: @dr.kelsyvickdpt & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdpt & @wellnessbigsispodsign up for the free Wellness Girl Chats newsletter!Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diarysign up for our patreon for exclusive content & workouts!00:00- 00:17 Intro 00:18- 01:49 Introduction and Episode Overview01:50- 02:53 The Impact of Early Habits on Later Health02:54- 06:02 The Importance of Discipline and Discomfort06:03- 06:38 Stakt mat06:39- 08:23 Avoiding Extremes in Health Trends08:24- 09:54 The Basics Over Biohacking09:55- 12:36 Exercise as Preventative Medicine12:37- 14:32 Conclusion and Future PlansMentioned in this episode:Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV

Wellness 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! loving the pod? click the follow button, & we'd love if you could leave a review!insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdptsign up for the free wellness big sis newsletter!sign up for our patreon for exclusive content & workouts!00:00– 00:17 Intro00:18– 00:39 Introduction to Luxury Wellness00:40– 01:23 Exploring Luxury Wellness Trends01:24– 01:34 Creating Your Own Luxury Wellness Retreat01:35– 03:32 Anthropological Insights on Wellness03:33– 04:11 Luxury Wellness Retreats: A Closer Look04:12– 08:09 DIY Luxury Wellness Weekend08:10– 10:29 Elevating Your Wellness Routine10:30– 12:39 Luxury Gym Memberships and Equipment12:40– 13:16 Conclusion and Final Thoughts13:17- 14:08 ThorneMentioned in this episode: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!:: https://www.instagram.com/direct/t/17842574915346652

Wellness 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 so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OVloving the pod? click the follow button, & we'd love if you could leave a review!insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispodyoutube:: @dr.kelsyvickdpttiktok:: @dr.kelsyvickdptsign up for the free wellness big sis newsletter!sign up for our patreon for exclusive content & workouts!00:00– 00:17 Intro00:18– 00:45 Getting Vulnerable about Mental Health00:46– 02:19 Personal Mental Health Journey02:20– 03:51 Faith and Mental Health03:52– 11:28 Struggles and Realizations11:29– 12:03 Stakt Mat12:04– 14:30 Seeking Professional Help14:31– 19:26 Daily Practices for Mental Health19:27– 23:46 Current Challenges and Reflections23:47– 25:23 Conclusion and Sharing your own tips & tricks!Mentioned in this episode:Grab your very own Stakt Mat & Accessories for 10% off your order while also supporting the pod! (Thank you so much!):: https://shopstakt.com/?rave=DAW65UTUF4VNG7OV