Fresh & Fired Up with Dr. Emily & Hailee

Bianca Santucci opens up about her toughest seasons — the injuries, identity loss, and mental battles behind being a Division 1 athlete. This conversation dives deep into resilience, rebuilding confidence, and using mindset work to come back stronger than ever. Hosts Dr. Emily Marshall and Hailee Piendl explore what it really takes to transform physical pain into personal power. Bianca shares how her journey from elite athlete to coach and personal trainer shaped her philosophy on mental health, recovery, and growth — both on and off the field. They unpack the pressure young female athletes face to perform perfectly, the emotional side of healing, and how vulnerability can become a superpower in sport and life. If you’ve ever struggled to find yourself after a setback, this episode will remind you that your comeback can be stronger than your breakdown. 👉 Connect with Bianca on Instagram: @santuccifit

You can build muscle, feel confident in your skin, and stay hormonally healthy—all without obsession or burnout. In this follow-up to last week’s episode, Dr. Emily Marshall and Hailee Piendl dive into the next phase of women’s fitness: muscle gains, cutting phases, and stress-smart training. They unpack the truth about women’s metabolism, caloric intake, gut health, and the mental side of chasing aesthetic goals. You’ll discover how to preserve muscle during a cut, manage stress, and stay consistent without sacrificing your peace or your hormones. If you’ve ever wondered how to get leaner while staying strong, this episode gives you the mindset and method to make it happen—for good.

If you’ve been training hard but still feel stuck, this episode is for you. Dr. Emily Marshall and Hailee Piendl break down why so many women’s workouts stop working—and how to build a foundation that actually delivers results. You’ll learn the science and mindset behind women’s fitness: how to train smarter (not harder), avoid overtraining, balance hormones, and create lasting strength without burnout. Emily and Hailee explain why recovery, nutrition, and progressive overload matter more than chasing exhaustion—and how emotional fitness fuels physical results. Whether your goal is fat loss, strength, or simply feeling confident in your body, this episode will help you rebuild your routine from the ground up and finally feel aligned, strong, and energized.

Struggling to say “no” without guilt? In this episode of Fresh and Fired Up, Dr. Emily Marshall and Hailee Piendl break down how to set boundaries without the drama. From time management strategies that ease social anxiety to the power of prioritization and self-care, you’ll learn how to protect your energy and build healthier relationships. We cover why being early can reduce stress, how to ask for help without feeling weak, and why empowering others is key in parenting, work, and personal growth. Whether you’re juggling family, fitness, or career demands, this conversation will give you practical tools to balance your schedule, strengthen your relationships, and take back control of your time. Tune in on Apple Podcasts or Spotify, and don’t forget to subscribe to the Fresh & Fired Up Podcast on YouTube, so you never miss out on the latest episode!

How do you hold on to hope when tragedy, violence, and grief feel overwhelming? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Dr. Jon Marshall explore how faith, resilience, and emotional fitness help us process life’s darkest moments. They share practical tools for protecting your mental health while staying informed, the role of storytelling in making sense of good vs. evil, and how to prepare children for the realities of life without losing peace. The conversation emphasizes community, small acts of love, and finding balance in a world overloaded with information. Whether you’re struggling with fear, grief, or simply the weight of the news cycle, this episode offers encouragement and grounded wisdom for building resilience and choosing hope.

Missing your period but know you’re not pregnant? You’re not alone—and your body is trying to tell you something important. In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl dive into what your cycle is really saying when it goes off track. From hypothalamic amenorrhea to the role of stress, sleep, nutrition, and energy availability, they unpack the real reasons behind late or irregular periods—and what you can do about it. You’ll learn how female hormones, body fat levels, and psychological stress influence cycle health, why women are more sensitive to energy deficits than men, and how to spot signs of deeper imbalances. With practical strategies for period recovery, Emily and Hailee encourage you to track your cycle, listen to your body’s signals, and take a proactive role in your health. If you’ve ever wondered why your period is late—or felt confused by irregular cycles—this episode will give you clarity, encouragement, and actionable steps to restore balance. Listen in to discover: Why stress is one of the biggest disruptors of your cycle The link between sleep, nutrition, and hormonal balance What hypothalamic amenorrhea looks like (and how to recover) How tracking your cycle helps you become your own best advocate Your body never lies. It’s time to listen.

Ever feel like every conversation with your partner ends in tears, yelling, or silence? In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl share practical strategies on how to actually talk to your partner about your needs—without crying or screaming. Through the lens of parenting, back-to-school stress, and family dynamics, they explore: Proven relationship communication skills The power of emotional regulation in difficult conversations Why defensiveness damages connection and how to avoid it How self-awareness and forgiveness transform conflict Creating healthy environments at home and at work through grounded leadership Key takeaways: Back-to-school transitions highlight the need for grounded leadership. Open communication builds stronger relationships. Past experiences shape present dynamics. Timing, tone, and framing matter when addressing sensitive issues. If you’re ready to stop walking on eggshells and start feeling heard in your relationships, this episode offers tools you can use today.

Food freedom isn’t just about saying yes to dessert—it’s about silencing the inner mean girl that fuels guilt, binge cycles, and self-sabotage. In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl unpack the truth about emotional eating, disordered eating recovery, and why mindset matters more than willpower when it comes to finding balance with food. You’ll hear how events and social situations can trigger food struggles, why bounce back rate is more important than perfection, and how morning habits and night eating patterns shape your energy and overall health. Together, we dive into how to detox from diet culture, build self-trust, and discover self-worth that isn’t tied to food or body image. If you’re ready to stop white-knuckling your way through cravings, embrace intuitive eating with confidence, and finally feel peace around food, this episode is for you. 👉 Don’t forget to subscribe to support the podcast and join us in creating a healthier, freer relationship with food.

Ever wondered why your workouts feel amazing some weeks and impossible the next? The answer may be in your female period phases. In this episode of the Fresh & Fired Up podcast, Dr. Emily Marshall and Hailee Piendl break down how to create a workout plan for women that actually works with your body, not against it. From cycle syncing workouts to hormone-friendly training, they share how to adapt fitness routines to match your energy, recovery, and performance throughout your cycle. You’ll learn how to use awareness of your cycle as a superpower, why progressive overload and strength training are non-negotiable, and when HIIT workouts can become a trap. Whether you’re just learning about cycle syncing or looking to take your training to the next level, this conversation will help you embrace your feminine energy and build long-term resilience. ✨ In This Episode: The truth about cycle syncing workouts—and when they help or hurt How different female period phases impact energy and recovery Simple ways to make your workout plan for women hormone-friendly Why strength training and progressive overload are key to women’s health Caloric differences between men and women that affect training and fat loss How to avoid burnout from overdoing HIIT Why resilience starts with play and balance 💡 Stop forcing your body to train like a man. Learn how to harness your cycle, support your hormones, and unlock your full potential.

Postpartum recovery isn’t just diapers and baby cuddles—it’s a full-body, full-heart transformation. 💗 In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl sit down with pelvic floor physiotherapist Maria Tyumkin (@maria_tyumkin) to unpack the real journey of postpartum healing. From rebuilding your pelvic floor to navigating emotional shifts, intimacy concerns, and the identity changes that come with motherhood, this conversation is raw, honest, and packed with hope. You’ll learn why healing your body and mind is just as important as caring for your newborn, how to recognize when you need professional help, and practical tips to restore strength, confidence, and connection during this season of life. What you’ll take away: Why postpartum recovery is more than just “waiting six weeks” How pelvic floor therapy can help with incontinence, pelvic pain, and healthy intimacy The role of rest, breath work, and nervous system support in healing Navigating the emotional rollercoaster and identity shifts of new motherhood Breaking the stigma around intimacy after birth How to build a postpartum support system that actually supports you Whether you’re weeks postpartum or still feeling the ripple effects years later, this episode will help you understand your body, protect your mental health, and step into motherhood feeling strong and empowered. Watch or listen now and learn: postpartum healing tips, pelvic floor exercises, intimacy after birth, C-section recovery strategies, and holistic approaches to women’s health.

If you’ve been chasing a number on the scale but still feel frustrated with your body, it’s time to rethink your approach. In this Fresh & Fired Up episode, Dr. Emily Marshall and Hailee Piendl unpack the power of protein and macronutrients in transforming your health, fitness, and body composition—and why scale weight doesn’t tell the whole story. You’ll learn: Why protein is essential for muscle growth, fat loss, and metabolic health How to prioritize macronutrients for weight management and long-term wellness The truth about body composition vs. body weight Mindset shifts to improve your body image and relationship with food Simple, sustainable strategies to hit your protein goals without bland meal plans Whether you want to build muscle, lose fat, or simply feel stronger and more confident, this episode will give you practical nutrition tips, mindset tools, and the science-backed strategies you need to get results—and keep them. Listen now to start building the body you love from the inside out.

Ever feel like your body’s begging for rest, but your mind says “keep pushing”? In this empowering episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl unpack what it really takes to stay consistent in your health and fitness journey, especially when stress, injury, or burnout hit hard. Learn how to shift your mindset, adapt your workouts, and actually listen to your body. From the power of rest and professional guidance to the critical role of sleep and daily reset strategies, this episode is a must-listen for high-achieving women who want longevity in their fitness and peace in their lives. Takeaways include: • Reset your mood in 3 simple chunks of the day • Why pushing through pain is a recipe for burnout • When (and why) to seek expert help • How sleep, rest, and mindset are your secret weapons for results Tune in + subscribe on Apple Podcasts, Spotify, & YouTube!

She loves the grind, the discipline, the chase, and she’s here for some real talk about what most people don’t see behind the bikini prep. In this powerful episode of Fresh & Fired Up, we sit down with online fitness coach and bikini athlete Nicole Ferrier (@nicoleferrierfitness), host of Beyond the Bikini Podcast, to uncover the truth about chasing the "perfect body." From high school disordered eating to stepping on stage, Nicole opens up about the mental rollercoaster of body image, food fears, perfectionism, and reclaiming health after competing. We dig deep into: Physical vs mental food restriction The myths around bodybuilding and macros What happens to your body (and brain) after a show How to find peace with weight fluctuations and body image The emotional toll of external validation, social media, and body-focused identities Why body neutrality is powerful—and how to get there How to embrace the process of fitness, not just the outcome Whether you’re a coach, competitor, or simply a woman working through body image battles—this one will shift your perspective. 🔗 Connect with Nicole: @nicoleferrierfitness 📲 Listen & subscribe for more real talk on women’s health, fitness, and mindset 🎧 Available on Spotify, Apple Podcasts & YouTube

Are you ready to unlock the secrets to public speaking and personal growth through emotional fitness? Did you know that your posture, your rest habits, and your relationship with feedback change everything about how you lead and perform? In this jam-packed episode of Fresh & Fired Up, Dr. Emily and Hailee unpack the surprising link between rest, creativity, and personal growth. From time audits and public speaking tips to feedback, body language, and brain chemistry hacks, you’ll walk away with real tools to show up stronger in fitness and life. Learn why boredom precedes brilliance How to command a room, even if your voice shakes The subtle ways your posture influences your mindset And why feedback is a growth tool, not a personal attack Whether you’re building a body, a business, or just better boundaries, this episode will leave you feeling grounded, energized, and creatively charged. 🎧 Tune in + share this episode with a friend who’s ready to show up with more confidence!

Avoiding the gym because you're afraid to mess it up? Holding back from lifting heavier or chasing your goals because your inner voice is screaming "what if"? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl get real about fear-avoidance in health and fitness and how it's quietly blocking your muscle gains, confidence, and personal growth. They share their real life experiences and personal moments of doubt to show how reframing fear, trusting your coach, and upgrading your self-talk can completely change your mindset and body image. If you're stuck in the fear loop, but secretly want to feel strong, feminine, and fired up – this one's for you. Let us empower your brain and your muscle gain, so you can keep pursuing your health and fitness goals with confidence, and a game plan. 🔥 Let’s ditch the avoidance and finally start lifting like we mean it.

In a world obsessed with productivity hacks and wellness routines, have we forgotten the soul? This week on Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl sit down with Father Nel, a Catholic priest with a heart for service, sharing his spiritual wisdom and perspective on holistic health. From his journey across continents to his work in local communities, Father Nel unpacks why spiritual health is more than just a “nice to have”, it’s a non-negotiable for mental clarity, identity, and deep, lasting peace. Together, they explore: How sacraments like reconciliation fuel real growth and healing Why isolation is on the rise in an ultra-connected world The surprising link between purpose and serving others How to live your values and represent truth, beauty, and goodness daily If you're hungry for more than surface-level wellness and want to root your health in something eternal, this episode is for you. ✨ Follow the conversation on Spotify, Apple Podcasts, or YouTube

🔥 What if your performance plateau, low energy, or missing period isn’t just part of being an athlete, but a red flag? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl sit down with Reilly Beatty and Jenna Fisher, the powerhouse duo behind Eat More Carbs – A Period Recovery Podcast – to unravel the hidden cost of under-fueling for female athletes. From body image pressures to the misunderstood role of menstrual health, this conversation goes beyond carbs and calories. You'll hear why recognizing yourself as an athlete (even if you're not competing), prioritizing recovery, and reclaiming your energy could be the real game-changers for your health, performance, and confidence. If you're tired of confusing messages about what it means to be fit, strong, properly fueled, this one’s for you. 🎯 Topics Covered: Signs you’re under-fueling (even if you're eating “healthy”) Why losing your period isn’t “just part of training” The identity shift no one talks about when you stop competing How social media warps female athleticism Recovery as the secret weapon for high performance Fueling your body vs. fighting it 🎙️ Connect with Reilly & Jenna: Instagram: Jenna — @jenna.fisher.nutrition Reilly — @easy.sports.nutrition Podcast: Eat More Carbs – A Period Recovery Podcast Available on Spotify, Apple Podcasts, or wherever you listen.

Ever feel like the hustle is wrecking your health, but you’re too scared to pivot? What if the secret to success wasn’t doing more, but sleeping better? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl sit down with Dr. Justine Luchini, chiropractor turned entrepreneur and sleep expert, for an unfiltered look at what it really takes to reinvent your career and prioritize true wellness. Justine shares her bold pivot from clinical practice to launching Thirdzy, a science-backed, melatonin-free sleep supplement brand that’s shaking up the wellness world. From navigating trade shows to redefining rest, this convo hits on everything from health and hustle to hormones and hard lessons. If you're done glorifying grind culture and ready to fuel your personal and professional growth with better sleep, stronger mindset, and real alignment, this episode is for you! 🎧 You’ll learn: Why melatonin might be making your sleep worse The real deal on ingredients like magnesium and glycine How to stop chasing hustle and start honoring your natural rhythms Why fear is normal and also a sign you're growing How to find product-market fit and personal peace ✨ Connect with Dr. Justine on Instagram @drjustineluchini 💤 Ready to upgrade your sleep? Visit thirdzy.com and use code DREMILYZZZ for an exclusive discount on your order.

Are your conversations creating connection or confusion? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl unpack the real reason so many women feel unheard in their relationships, drained in their health, and stuck in self-doubt: communication. From body language and tone to emotional intelligence and mindset, this conversation dives into the silent forces shaping every interaction you have. You’ll learn how to speak with confidence, resolve conflict without drama, and model the kind of communication that transforms your relationships and your life. Whether you're navigating relationship tension, coaching clients, leading a team, or raising future adults, this episode gives you the tools to show up with clarity, curiosity, and strength. ✨ Key Takeaways: Why communication is a keystone habit for success The truth about body language: 93% of your message isn’t your words How self-awareness and a growth mindset change relationship dynamics The power of vulnerability, effective listening, and asking the right questions How to turn arguments into connection (and model it for your kids) 🎧 Tune in for real talk, personal stories, and practical tools to level up your conversations for your health, your marriage, and your mission.

What if the key to success isn't having it all figured out, but learning to take bold steps even when you're unsure? In this empowering episode of Fresh & Fired Up, Dr. Emily Marshall sits down with Dr. Lauryn Brunclik, chiropractor, entrepreneur, and host of She Slays the Day, for a raw conversation on finding clarity in the chaos of modern womanhood. From building a business to raising a family, they unpack the mental load women carry and the pressure to do it all perfectly. With honest insights on communication, decision-making, and fear of failure, this episode will challenge how you view success, and help you reclaim peace and purpose in the process. Whether you’re navigating motherhood, entrepreneurship, or a major life pivot, you’ll discover: Why overthinking kills clarity (and how to take bold action anyway) The real reason failure feels so scary and how to flip the script How generational beliefs shape your expectations around work and motherhood The hidden link between clarity, communication, and your health What success really looks like when you stop trying to do it all ✨ Grab your coffee, pop in your earbuds, and get ready to feel seen, stretched, and fired up.