<![CDATA[Sugar & Strength Podcast]]>Want to take control of your blood sugar, energy, and strength without complicated diets, endless tracking, or punishing workouts?

Join Registered Dietitian, Personal Trainer, and RUCK FIT author Kayla Girgen as she breaks down realistic, science-backed strategies to help you feel stronger, more energized, and confident in your body.

This podcast is for health-minded individuals who want sustainable results—not extremes. Kayla translates complex nutrition and fitness science into practical, doable habits that fit real life, whether you’re balancing a busy schedule, navigating weight loss, or trying to make sense of conflicting advice.

Topics you’ll hear on the show include:

  • Blood sugar balance & metabolic health
  • Continuous glucose monitoring (CGM) insights for everyday life
  • Rucking, resistance training, and functional fitness
  • Nutrition strategies that support energy, performance, and fat loss
  • Real-life fueling tips for busy professionals
  • Stress, sleep, and lifestyle factors that impact results
  • Common health myths—and what actually works

Whether you’re just getting started or looking to fine-tune your health, each episode delivers actionable tools to help you move better, eat smarter, and feel stronger.

Start listening and subscribe to begin your journey toward balanced blood sugar, sustainable strength, and better health.

Follow on Instagram

Subscribe on YouTube

Work with Kayla

Kayla's Website

Buy RUCK FIT: Build Strength and Endurance by Walking with Weight

Ask Me Anything: Submit Your Question

]]>https://kaylagirgenrd.com/Riverside.fm (https://riverside.com)Mon, 02 Nov 2026 14:55:42 GMTTue, 20 Jan 2026 19:41:03 GMT60Kayla Girgen, RD, CPT<p>Want to take control of your blood sugar, energy, and strength without complicated diets, endless tracking, or punishing workouts?</p><p></p><p>Join Registered Dietitian, Personal Trainer, and <a rel="noopener noreferrer nofollow" href="https://amzn.to/4jOOwNt" target="_blank"><i>RUCK FIT</i></a> author <a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Kayla Girgen</a> as she breaks down realistic, science-backed strategies to help you feel stronger, more energized, and confident in your body.</p><p></p><p>This podcast is for health-minded individuals who want sustainable results—not extremes. Kayla translates complex nutrition and fitness science into practical, doable habits that fit real life, whether you’re balancing a busy schedule, navigating weight loss, or trying to make sense of conflicting advice.</p><h4><b>Topics you’ll hear on the show include:</b></h4><ul><li>Blood sugar balance &amp; metabolic health</li><li>Continuous glucose monitoring (CGM) insights for everyday life</li><li>Rucking, resistance training, and functional fitness</li><li>Nutrition strategies that support energy, performance, and fat loss</li><li>Real-life fueling tips for busy professionals</li><li>Stress, sleep, and lifestyle factors that impact results</li><li>Common health myths—and what actually works<p></p></li></ul><p>Whether you’re just getting started or looking to fine-tune your health, each episode delivers actionable tools to help you move better, eat smarter, and feel stronger.</p><p></p><p><b>Start listening and subscribe</b> to begin your journey toward balanced blood sugar, sustainable strength, and better health.</p><p></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow on Instagram</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube</a></p><p><a rel="noopener noreferrer nofollow" href="https://forms.gle/zTtsK6U4BGGgieyU7" target="_blank">Work with Kayla</a></p><p><a rel="noopener noreferrer nofollow" href="https://kaylagirgenrd.com/" target="_blank">Kayla's Website</a></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/49zso6i" target="_blank">Buy RUCK FIT: Build Strength and Endurance by Walking with Weight</a></p><p><a rel="noopener noreferrer nofollow" href="https://tr.ee/ogZH-M81C1" target="_blank">Ask Me Anything: Submit Your Question</a> </p>episodicKayla Girgen, RD, CPTkayla@nutritionuntapped.comno<![CDATA[Rucking Her Way to Two World Records with Megan Corey]]>What happens when you accidentally break a world record? According to Megan Corey, you go back and do it again! 

Megan joins Kayla to share about her training and journey to breaking two Guinness World Records for the fastest half marathon with a 20-pound and 40-pound ruck.

Whether you’re a seasoned rucker or new to the sport, Megan’s message is simple: just start, find what feels good, and follow the fun.

In this episode, Megan and Kayla discuss:

  • Megan’s discovery of rucking
  • The behind-the-scenes of breaking a world record
  • Training tips, progression, and schedule
  • How to stay motivated in your fitness journey
  • Nutrition and hydration for endurance
  • Using data to build self-confidence
  • Beginner tips and favorite rucking gear
  • Building community through rucking

Tune in for a conversation that will have you reaching for your ruck, and maybe even a world record of your own.

Chapters:
00:01 Introduction
01:50 The Journey to a Guinness World Record
04:46 Preparing for a World Record Attempt
07:38 Megan's Training Progression and Increasing Ruck Pace
13:20 Recovery and Cross-Training
17:00 Fueling for Training and Macro Tracking
30:11 Navigating the Training Journey and Staying Motivated on the Hard Days
37:00 Building Community Through Rucking
39:19 GORUCK Gear and Rucking Events
42:47 Pursuing World Records and Future Goals
47:49 The Analytical Mindset in Training
51:23 Future Plans and Closing Thoughts

Keywords:
Speed rucking, GORUCK, hybrid fitness racing, half marathon training, women’s endurance training, weighted vest


🔗Links Mentioned:

Rucking 101 PDF

Shop GORUCK gear & events

Ruck Fit: Build Strength and Endurance by Walking with Weight

MN Star Tribune article

Follow Megan on Instagram

Follow Kayla on Instagram

]]>3a0ad6bb-b4c3-4684-b240-8f1d7e5681d1Sat, 17 Oct 2026 16:20:49 GMT<p>What happens when you accidentally break a world record? According to Megan Corey, you go back and do it again! <br /><br />Megan joins Kayla to share about her training and journey to breaking two Guinness World Records for the fastest half marathon with a 20-pound and 40-pound ruck.<br /><br />Whether you’re a seasoned rucker or new to the sport, Megan’s message is simple: just start, find what feels good, and follow the fun.<br /><br />In this episode, Megan and Kayla discuss:</p><ul><li>Megan’s discovery of rucking</li><li>The behind-the-scenes of breaking a world record</li><li>Training tips, progression, and schedule</li><li>How to stay motivated in your fitness journey</li><li>Nutrition and hydration for endurance</li><li>Using data to build self-confidence</li><li>Beginner tips and favorite rucking gear</li><li>Building community through rucking</li></ul><p>Tune in for a conversation that will have you reaching for your ruck, and maybe even a world record of your own.<br /><br /><b><strong>Chapters:</strong></b><br />00:01 Introduction<br />01:50 The Journey to a Guinness World Record<br />04:46 Preparing for a World Record Attempt<br />07:38 Megan's Training Progression and Increasing Ruck Pace<br />13:20 Recovery and Cross-Training<br />17:00 Fueling for Training and Macro Tracking<br />30:11 Navigating the Training Journey and Staying Motivated on the Hard Days<br />37:00 Building Community Through Rucking<br />39:19 GORUCK Gear and Rucking Events<br />42:47 Pursuing World Records and Future Goals<br />47:49 The Analytical Mindset in Training<br />51:23 Future Plans and Closing Thoughts<br /><br /><b><strong>Keywords:</strong></b><br />Speed rucking, GORUCK, hybrid fitness racing, half marathon training, women’s endurance training, weighted vest<br /><br /><br /><b><strong>🔗Links Mentioned:</strong></b></p><p><a href="https://drive.google.com/file/d/1PSooALUit0GfazfQDjzvUvnc-jEm_82u/view?usp=sharing" rel="noopener noreferrer nofollow">Rucking 101 PDF</a></p><p><a href="https://alnk.to/aLLEldw" rel="noopener noreferrer nofollow">Shop GORUCK gear &amp; events</a></p><p><a href="https://amzn.to/467FDZR" rel="noopener noreferrer nofollow">Ruck Fit: Build Strength and Endurance by Walking with Weight</a></p><p><a href="https://www.startribune.com/a-40-pound-backpack-a-half-marathon-a-world-record-on-the-line/601895365?utm_source=gift" rel="noopener noreferrer nofollow">MN Star Tribune article</a></p><p><a href="https://www.instagram.com/megacore_/" rel="noopener noreferrer nofollow">Follow Megan on Instagram</a></p><p><a href="https://www.instagram.com/kaylagirgenrd/" rel="noopener noreferrer nofollow">Follow Kayla on Instagram</a></p>no00:55:53Rucking Her Way to Two World Records with Megan Coreyfull<![CDATA[Understanding HSPs with Jesie Steffes, LPC]]>Have you ever been told you're "too sensitive" or that you feel things more deeply than everyone else around you? It's not a character flaw. It can be an advantage, and you'll learn why in this episode.

Kayla sits down with Jesie Steffes, a licensed professional counselor, grief therapist, and certified intuitive eating counselor, to unpack what it means to be a Highly Sensitive Person (HSP).

Jesie breaks down how to tell if you might be an HSP, and practical tools for navigating life with this trait—from setting boundaries (vs. rules) to knowing the difference between “caring” and “carrying,” especially if you work in a helping profession. 

She also digs into how HSPs relate to food, body image, and emotional eating, and why living in rhythm with the seasons can be a game-changer for your nervous system.

If you've ever wondered why you feel frazzled or overstimulated compared to others, you won’t want to miss this conversation.

Chapters:

00:00 Introduction to Highly Sensitive People (HSPs)
04:34 Understanding the HSP Identity
09:54 Boundaries as a Love Language
20:01 Body Image and Emotional Eating Among HSPs
22:33 Practical Strategies for HSPs in Therapy
28:13 Caring vs. Carrying in Helping Professions
34:08 Establishing Boundaries and Intentional Schedules
38:29 Living with the Seasons: Embracing Natural Rhythms
45:48 The Power of Writing and Connection
51:59 Introducing 'The Way of the Tender' Course

Keywords:
highly sensitive person, HSP, Elaine Aron, boundaries, people pleasing, burnout, helping professions, therapy, seasonal living, introvert, self care for empaths

🔗Links Mentioned:
Visit Jesie’s website

The Way of the Tender—8-week course for HSPs

Seasonal Self Workshops

Follow Jesie on Instagram

Sated Soul on Substack

The Highly Sensitive Person: How to Thrive When the World Overwhelms You by Elaine N. Aron PhD

HSP Self-Test

More from Kayla:

Follow Kayla on Instagram

Subscribe on YouTube

Book a call with Kayla

Get Kayla’s Free Weekly Newsletter

]]>a440a5c2-f0bc-4488-be5b-29b734fde2c2Fri, 10 Jul 2026 19:12:46 GMT<p>Have you ever been told you're "too sensitive" or that you feel things more deeply than everyone else around you? It's not a character flaw. It can be an advantage, and you'll learn why in this episode.</p><p></p><p>Kayla sits down with Jesie Steffes, a licensed professional counselor, grief therapist, and certified intuitive eating counselor, to unpack what it means to be a Highly Sensitive Person (HSP).</p><p></p><p>Jesie breaks down how to tell if you might be an HSP, and practical tools for navigating life with this trait—from setting boundaries (vs. rules) to knowing the difference between “caring” and “carrying,” especially if you work in a helping profession. </p><p></p><p>She also digs into how HSPs relate to food, body image, and emotional eating, and why living in rhythm with the seasons can be a game-changer for your nervous system.</p><p></p><p>If you've ever wondered why you feel frazzled or overstimulated compared to others, you won’t want to miss this conversation.</p><p></p><p><b>Chapters:</b></p><p>00:00 Introduction to Highly Sensitive People (HSPs)<br />04:34 Understanding the HSP Identity<br />09:54 Boundaries as a Love Language<br />20:01 Body Image and Emotional Eating Among HSPs<br />22:33 Practical Strategies for HSPs in Therapy<br />28:13 Caring vs. Carrying in Helping Professions<br />34:08 Establishing Boundaries and Intentional Schedules<br />38:29 Living with the Seasons: Embracing Natural Rhythms<br />45:48 The Power of Writing and Connection<br />51:59 Introducing 'The Way of the Tender' Course</p><p></p><p><b>Keywords:</b><br />highly sensitive person, HSP, Elaine Aron, boundaries, people pleasing, burnout, helping professions, therapy, seasonal living, introvert, self care for empaths<br /><br /><b>🔗Links Mentioned:</b><br /><a rel="noopener noreferrer nofollow" href="https://www.jesiesteffes.com/" target="_blank">Visit Jesie’s website</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.jesiesteffes.com/the-way-of-the-tender-8-week-course" target="_blank">The Way of the Tender—8-week course for HSPs</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.jesiesteffes.com/seasonal-self" target="_blank">Seasonal Self Workshops</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/jesie.steffes.healing/" target="_blank">Follow Jesie on Instagram</a></p><p><a rel="noopener noreferrer nofollow" href="https://jesiesteffes.substack.com/" target="_blank">Sated Soul on Substack</a></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/3RbiOjx" target="_blank">The Highly Sensitive Person: How to Thrive When the World Overwhelms You by Elaine N. Aron PhD</a></p><p><a rel="noopener noreferrer nofollow" href="https://hsperson.com/test/" target="_blank">HSP Self-Test</a></p><p></p><p><b>More from Kayla:</b></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow Kayla on Instagram</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube</a></p><p><a rel="noopener noreferrer nofollow" href="http://go.kaylagirgenrd.com/application" target="_blank">Book a call with Kayla</a></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/newsletter" target="_blank">Get Kayla’s Free Weekly Newsletter</a></p>no01:00:30Understanding HSPs with Jesie Steffes, LPCfull<![CDATA[Artificial vs. Natural Sweeteners: A Registered Dietitian's Guide to Blood Sugar Balance]]>Are artificial sweeteners really bad for you, or do they just get a bad rap? In this episode, Registered Dietitian and CGM Coach, Kayla Girgen, breaks down the world of sweeteners through the lens of blood sugar balance, including artificial or synthetic sweeteners, “natural” sugars, sugar alcohols, and everything in between. 

Whether you're managing blood sugar, navigating surprising CGM data, or just trying to decode a nutrition label, this episode gives you the straight scoop.

Topics covered include:

  • Why artificial sweeteners are "the lesser of two evils" compared to table sugar and natural sweeteners like honey, maple syrup, and agave
  • A breakdown of synthetic sweeteners (aspartame/Equal, sucralose/Splenda, saccharin/Sweet 'N Low) 
  • How “natural” doesn't mean “blood sugar-friendly”
  • Tips to spot the 75+ names for sugar in the ingredient list 
  • High fructose corn syrup vs. table sugar: Is HFCS actually worse? (Spoiler: not really)
  • Fructose, CGM, and what your glucose monitor isn't showing you
  • Sugar alcohols (erythritol, xylitol, maltitol): GI side effects to watch for and how to spot them on a label
  • Allulose: why it's currently at the top of Kayla's sweetener list and how it behaves differently in the brain
  • How artificial sweeteners may affect your gut microbiome and potentially drive sugar cravings
  • How CGM helps cut through the noise and reveal what's actually spiking your blood sugar

Resources mentioned:

📋 Free CGM Guide — everything you need to know about getting started with continuous glucose monitoring

💬 Ask Me Anything — submit your CGM questions for a future AMA episode

📺 Watch on YouTube for the full sweetener comparison chart and nutrition label visuals

🍎 Apply to work with Kayla

Chapters:

00:00 Introduction to Artificial Sweeteners
02:09 Understanding the Sweetness of Artificial Sweeteners
07:53 The Benefits of Allulose
10:00 Exploring Sweeteners and Common Names
12:24 Considerations About Fructose and High Fructose Corn Syrup
15:42 Cautions with Sugar Alcohols
17:05 Added Sugars and Sugar Alcohols on a Nutrition Facts Label
20:44 Considerations for Choosing Sweeteners
23:09 Final Thoughts on Sweeteners and Blood Sugar Management

Keywords:
blood sugar balance, continuous glucose monitoring (CGM), metabolic health, artificial sweeteners, sucralose vs aspartame, allulose, sugar alcohols side effects, CGM and sweeteners, natural sweeteners, high fructose corn syrup 

]]>7d7e9f5f-aef7-40f0-a41c-594d4358b7edTue, 16 Jun 2026 13:02:12 GMT<p>Are artificial sweeteners really bad for you, or do they just get a bad rap? In this episode, Registered Dietitian and CGM Coach, Kayla Girgen, breaks down the world of sweeteners through the lens of blood sugar balance, including artificial or synthetic sweeteners, “natural” sugars, sugar alcohols, and everything in between. </p><p></p><p>Whether you're managing blood sugar, navigating surprising CGM data, or just trying to decode a nutrition label, this episode gives you the straight scoop.</p><p></p><p>Topics covered include:</p><ul><li>Why artificial sweeteners are "the lesser of two evils" compared to table sugar and natural sweeteners like honey, maple syrup, and agave</li><li>A breakdown of synthetic sweeteners (aspartame/Equal, sucralose/Splenda, saccharin/Sweet 'N Low) </li><li>How “natural” doesn't mean “blood sugar-friendly”</li><li>Tips to spot the 75+ names for sugar in the ingredient list </li><li>High fructose corn syrup vs. table sugar: Is HFCS actually worse? (Spoiler: not really)</li><li>Fructose, CGM, and what your glucose monitor <i>isn't</i> showing you</li><li>Sugar alcohols (erythritol, xylitol, maltitol): GI side effects to watch for and how to spot them on a label</li><li>Allulose: why it's currently at the top of Kayla's sweetener list and how it behaves differently in the brain</li><li>How artificial sweeteners may affect your gut microbiome and potentially drive sugar cravings</li><li>How CGM helps cut through the noise and reveal what's actually spiking your blood sugar<br /></li></ul><p><b>Resources mentioned:</b></p><p>📋 <a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/cgm-guide" target="_blank">Free CGM Guide</a> — everything you need to know about getting started with continuous glucose monitoring<br /><br />💬 <a rel="noopener noreferrer nofollow" href="https://tr.ee/ogZH-M81C1" target="_blank">Ask Me Anything</a> — submit your CGM questions for a future AMA episode<br /><br />📺 <a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Watch on YouTube</a> for the full sweetener comparison chart and nutrition label visuals<br /><br />🍎 <a rel="noopener noreferrer nofollow" href="http://go.kaylagirgenrd.com/application" target="_blank">Apply to work with Kayla</a></p><p></p><p><b>Chapters:</b></p><p>00:00 Introduction to Artificial Sweeteners<br />02:09 Understanding the Sweetness of Artificial Sweeteners<br />07:53 The Benefits of Allulose<br />10:00 Exploring Sweeteners and Common Names<br />12:24 Considerations About Fructose and High Fructose Corn Syrup<br />15:42 Cautions with Sugar Alcohols<br />17:05 Added Sugars and Sugar Alcohols on a Nutrition Facts Label<br />20:44 Considerations for Choosing Sweeteners<br />23:09 Final Thoughts on Sweeteners and Blood Sugar Management<br /></p><p><b>Keywords:</b><br />blood sugar balance, continuous glucose monitoring (CGM), metabolic health, artificial sweeteners, sucralose vs aspartame, allulose, sugar alcohols side effects, CGM and sweeteners, natural sweeteners, high fructose corn syrup </p>no00:27:28Artificial vs. Natural Sweeteners: A Registered Dietitian's Guide to Blood Sugar Balancefull<![CDATA[Functional Nutrition & Lab Testing: Stress, Burnout & Your Gut with Elizabeth McLaughlin, MS, RD]]>In this conversation, Kayla connects with one of her dearest colleagues and friends, Elizabeth McLaughlin, a registered dietitian and creator behind The High-Functioning Hot Mess.

In this episode, you'll hear about:

  • Why so many dietitians get into the field (spoiler: to manipulate their own bodies)
  • Functional nutrition vs. conventional nutrition
  • Hair Tissue Mineral Analysis (HTMA)—what this test reveals and common trends seen in high-performing women
  • The stress-mineral-depletion cycle and why supplements alone won't fix a (stress) bucket with a hole in it
  • GI Map testing—what a stool test can uncover about gut bacteria, low stomach acid, motility, and more 
  • Practical tips to naturally support digestion and stomach acid production 
  • The role of nervous system regulation, hobbies, and faith in healing the whole person

Whether you're brand new to functional nutrition or just starting to question why the conventional approach hasn't worked, you’ll get a real framework for understanding what your body might actually be asking for.

Chapters:

00:00 Introduction and Podcast Origins
02:48 Elizabeth's Journey to Dietetics
06:47 Navigating Personal Challenges and Health Issues
17:22 Unlearning Diet Culture
18:42 The High-Functioning Hot Mess Concept
20:15 Understanding Highly Sensitive People (HSPs)
23:50 Emotional Awareness and Processing
27:47 Understanding Functional Nutrition
31:19 Comparing HTMA and Blood Tests
32:47 Identifying Patterns in High-Performing Women
36:17 Interpreting HTMA Results
42:05 Stress Less, Play More
49:24 Exploring the GI Map Test
53:12 Stimulating Digestion in a Low-Acid Environment
58:30 Faith and Mental Health
01:06:51 Upcoming Projects & Closing Thoughts

Keywords:
functional nutrition, highly sensitive person, HSP, hair tissue mineral analysis, HTMA, GI map, stool test, gut health, nervous system regulation, mineral depletion, low stomach acid, stress and weight gain, burnout recovery, panic attacks, women's health

🔗Links Mentioned In This Episode
Elizabeth’s website

Follow Elizabeth on Instagram

Follow Elizabeth on TikTok

Listen to the High Functioning Hot Mess podcast

How We Feel app

Abiding Together podcast

More from Kayla:

Apply to Work with Kayla

Follow on Instagram

Subscribe on YouTube

Kayla’s 🏆Win The Week Newsletter

]]>d364d29d-fece-46f3-8ebb-8699bd97f69fWed, 03 Jun 2026 20:14:05 GMT<p>In this conversation, Kayla connects with one of her dearest colleagues and friends, Elizabeth McLaughlin, a registered dietitian and creator behind The High-Functioning Hot Mess.</p><p></p><p>In this episode, you'll hear about:</p><ul><li>Why so many dietitians get into the field (spoiler: to manipulate their own bodies)</li><li>Functional nutrition vs. conventional nutrition</li><li>Hair Tissue Mineral Analysis (HTMA)—what this test reveals and common trends seen in high-performing women</li><li>The stress-mineral-depletion cycle and why supplements alone won't fix a (stress) bucket with a hole in it</li><li>GI Map testing—what a stool test can uncover about gut bacteria, low stomach acid, motility, and more </li><li>Practical tips to naturally support digestion and stomach acid production </li><li>The role of nervous system regulation, hobbies, and faith in healing the whole person</li></ul><p></p><p>Whether you're brand new to functional nutrition or just starting to question why the conventional approach hasn't worked, you’ll get a real framework for understanding what your body might actually be asking for.<br /></p><p><b>Chapters:</b></p><p>00:00 Introduction and Podcast Origins<br />02:48 Elizabeth's Journey to Dietetics<br />06:47 Navigating Personal Challenges and Health Issues<br />17:22 Unlearning Diet Culture<br />18:42 The High-Functioning Hot Mess Concept<br />20:15 Understanding Highly Sensitive People (HSPs)<br />23:50 Emotional Awareness and Processing<br />27:47 Understanding Functional Nutrition<br />31:19 Comparing HTMA and Blood Tests<br />32:47 Identifying Patterns in High-Performing Women<br />36:17 Interpreting HTMA Results<br />42:05 Stress Less, Play More<br />49:24 Exploring the GI Map Test<br />53:12 Stimulating Digestion in a Low-Acid Environment<br />58:30 Faith and Mental Health<br />01:06:51 Upcoming Projects &amp; Closing Thoughts<br /></p><p><b>Keywords:</b><br />functional nutrition, highly sensitive person, HSP, hair tissue mineral analysis, HTMA, GI map, stool test, gut health, nervous system regulation, mineral depletion, low stomach acid, stress and weight gain, burnout recovery, panic attacks, women's health<br /><br /><b>🔗Links Mentioned In This Episode</b><br /><a rel="noopener noreferrer nofollow" href="https://www.elizabethalicellc.com/main-page" target="_blank">Elizabeth’s website</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/thehighfunctioninghotmess/" target="_blank">Follow Elizabeth on Instagram</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.tiktok.com/@highfunctioning_hotmess" target="_blank">Follow Elizabeth on TikTok</a></p><p><a rel="noopener noreferrer nofollow" href="https://podcasts.apple.com/us/podcast/the-high-functioning-hot-mess-podcast/id1856379411" target="_blank">Listen to the High Functioning Hot Mess podcast</a></p><p><a rel="noopener noreferrer nofollow" href="https://howwefeel.org/" target="_blank">How We Feel app</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.abidingtogetherpodcast.com/" target="_blank">Abiding Together podcast</a></p><p></p><p><b>More from Kayla:</b></p><p><a rel="noopener noreferrer nofollow" href="http://go.kaylagirgenrd.com/application" target="_blank">Apply to Work with Kayla</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow on Instagram</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube</a></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/newsletter" target="_blank">Kayla’s 🏆Win The Week Newsletter</a></p>yes01:13:22Functional Nutrition & Lab Testing: Stress, Burnout & Your Gut with Elizabeth McLaughlin, MS, RDfull<![CDATA[More Than Small Talk: Cultivating Meaningful Conversations & Deep Connections with Cailee Rae]]>In this episode, Kayla sits down with relationship coach Cailee Rae for an honest conversation about intimacy, communication, emotional eating, and the relationships we have with ourselves and our partners, including how they impact our health, hormones, habits, and overall well-being.

They talk about why so many couples feel disconnected even when life looks good on paper, how resentment builds when we avoid hard conversations, and how creating intentional rituals and check-ins can transform your relationships.

In this episode, you’ll discover:

  • Why couples think they’re communicating, when they actually aren’t
  • The importance of weekly “check-ins” in relationships
  • Why emotional eating often has nothing to do with food
  • How trauma and stress can physically show up in the body
  • The difference between reacting and responding
  • Why stillness feels uncomfortable for so many high-achieving women
  • Creating rituals instead of rigid routines

This conversation is full of practical takeaways for women who feel stuck in hustle mode, struggle to slow down, or crave more than just surface-level conversations.

Chapters:

00:00 Introduction, Human Design, and Defining a "Manifesting Generator"
06:53 Cailee's Background and How "The Body Keeps the Score"
11:03 Healthy Communication and Making Time for Check-Ins
20:08 Discussing Values and Tips for Productive Check-Ins
24:47 How to Cultivate Intimate and Intentional Conversations
28:05 How Reciprocity Influences Relationships
38:30 Rituals and Devotions Versus Habits and Discipline
41:22 Sitting in Stillness Versus Emotional Eating
49:32 Final Thoughts About Intimacy and How To Connect with Cailee

Keywords:
healing journey, healthy relationships, communication, emotional eating, women’s mental health

🔗Links Mentioned In This Episode:
Deep with Cailee Rae website

Follow Cailee Rae on Instagram

The Art of Intimacy Facebook Group

The Body Keeps the Score by Bessel van der Kolk, M.D.

Blood Sugar Breakthrough FAQs

Apply to Work with Kayla

Follow Kayla on Instagram

]]>3ef52d30-0c16-4ccd-ae85-b30356deab5bWed, 20 May 2026 15:14:59 GMT<p>In this episode, Kayla sits down with relationship coach Cailee Rae for an honest conversation about intimacy, communication, emotional eating, and the relationships we have with ourselves and our partners, including how they impact our health, hormones, habits, and overall well-being.<br /><br />They talk about why so many couples feel disconnected even when life looks good on paper, how resentment builds when we avoid hard conversations, and how creating intentional rituals and check-ins can transform your relationships.<br /><br />In this episode, you’ll discover:</p><ul><li>Why couples think they’re communicating, when they actually aren’t</li><li>The importance of weekly “check-ins” in relationships</li><li>Why emotional eating often has nothing to do with food</li><li>How trauma and stress can physically show up in the body</li><li>The difference between reacting and responding</li><li>Why stillness feels uncomfortable for so many high-achieving women</li><li>Creating rituals instead of rigid routines<p></p></li></ul><p>This conversation is full of practical takeaways for women who feel stuck in hustle mode, struggle to slow down, or crave more than just surface-level conversations.<br /></p><p><b>Chapters:</b></p><p>00:00 Introduction, Human Design, and Defining a "Manifesting Generator"<br />06:53 Cailee's Background and How "The Body Keeps the Score"<br />11:03 Healthy Communication and Making Time for Check-Ins<br />20:08 Discussing Values and Tips for Productive Check-Ins<br />24:47 How to Cultivate Intimate and Intentional Conversations<br />28:05 How Reciprocity Influences Relationships<br />38:30 Rituals and Devotions Versus Habits and Discipline<br />41:22 Sitting in Stillness Versus Emotional Eating<br />49:32 Final Thoughts About Intimacy and How To Connect with Cailee<br /></p><p><b>Keywords:</b><br />healing journey, healthy relationships, communication, emotional eating, women’s mental health<br /><br /><b>🔗Links Mentioned In This Episode:</b><br /><a rel="noopener noreferrer nofollow" href="https://www.deepwithcaileerae.com/" target="_blank">Deep with Cailee Rae website</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/deepwithcaileerae/" target="_blank">Follow Cailee Rae on Instagram</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.facebook.com/share/g/14dn91W68GP/" target="_blank">The Art of Intimacy Facebook Group</a></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/4uZxGQd" target="_blank">The Body Keeps the Score by Bessel van der Kolk, M.D.</a></p><p><a rel="noopener noreferrer nofollow" href="https://docs.google.com/document/d/1MLYRsT2oaO2UJmf_H8zOhayBzfEuWXyzIOagyD5RZ8o/edit?usp=sharing" target="_blank">Blood Sugar Breakthrough FAQs</a></p><p><a rel="noopener noreferrer nofollow" href="http://go.kaylagirgenrd.com/application" target="_blank">Apply to Work with Kayla</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow Kayla on Instagram</a></p>yes01:00:20More Than Small Talk: Cultivating Meaningful Conversations & Deep Connections with Cailee Raefull<![CDATA[Rucking Through the Hard Stuff: Arthritis Awareness with Travis Chapman and RUCKFWD]]>In this powerful and personal episode, Kayla sits down with Travis Chapman to talk about how a simple walk with weight—aka rucking—turned into something bigger.

After discovering rucking less than a year ago, Travis found a sustainable way to stay active and a newfound way to drive change. After watching his wife navigate life with osteoarthritis and rheumatoid arthritis—two chronic conditions that are often misunderstood and under-supported—Travis is channeling his love for rucking into a meaningful cause to raise awareness and funds for arthritis research.

If you or someone you love is navigating chronic illness, you’ll enjoy this conversation, which goes beyond fitness to explore patience, flexibility, and tips to support a spouse or loved one living with chronic pain.

About the May Arthritis Challenge

Travis created RUCKFWD to raise awareness for arthritis and support research through the University of Florida. You can participate by completing a 1 mile, 5K and/or 11K walk or ruck. Grab a patch and help bring awareness to a silent disease that affects millions of Americans. Learn more and join the challenge at RUCKFWD.com.


Chapters:

00:00 Introduction and Travis's Journey Into Rucking
03:07 The Flexibility and Community of Rucking
11:12 RUCKFWD and May Rucking Challenge for Arthritis
13:54 Supporting a Loved One with Chronic Pain
20:47 Challenges in Accessing Care and Medications for Rheumatoid Arthritis
32:44 Travis' Observations on Rucking for Mental and Physical Health
42:26 RUCKFWD: Raising Awareness for Arthritis
45:59 Closing Thoughts on Rucking and Supporting a Loved One with Arthritis


Keywords:
rucking, rheumatoid arthritis, osteoarthritis, rucking challenge, healthy journey, autoimmune disease, caregiver support


🔗Links Mentioned In This Episode:
RUCKFWD Arthritis Challenge

Ruck Fit: Build Strength and Endurance by Walking with Weight

Shop GORUCK Gear and Events

Follow on Instagram

Subscribe on YouTube

Kayla’s Free 🏆Win The Week Newsletter

]]>ef8af9d1-b11f-4dee-8c10-3aecca13ccc9Wed, 06 May 2026 12:15:00 GMT<p>In this powerful and personal episode, Kayla sits down with Travis Chapman to talk about how a simple walk with weight—aka rucking—turned into something bigger.<br /><br />After discovering rucking less than a year ago, Travis found a sustainable way to stay active and a newfound way to drive change. After watching his wife navigate life with osteoarthritis and rheumatoid arthritis—two chronic conditions that are often misunderstood and under-supported—Travis is channeling his love for rucking into a meaningful cause to raise awareness and funds for arthritis research.<br /><br />If you or someone you love is navigating chronic illness, you’ll enjoy this conversation, which goes beyond fitness to explore patience, flexibility, and tips to support a spouse or loved one living with chronic pain. <br /><br /><b>About the May Arthritis Challenge</b></p><p>Travis created RUCKFWD to raise awareness for arthritis and support research through the University of Florida. You can participate by completing a 1 mile, 5K and/or 11K walk or ruck. Grab a patch and help bring awareness to a silent disease that affects millions of Americans. Learn more and join the challenge at <a rel="noopener noreferrer nofollow" href="http://RUCKFWD.com" target="_blank">RUCKFWD.com</a>.<br /><b><br /><br />Chapters:</b></p><p>00:00 Introduction and Travis's Journey Into Rucking<br />03:07 The Flexibility and Community of Rucking<br />11:12 RUCKFWD and May Rucking Challenge for Arthritis<br />13:54 Supporting a Loved One with Chronic Pain<br />20:47 Challenges in Accessing Care and Medications for Rheumatoid Arthritis<br />32:44 Travis' Observations on Rucking for Mental and Physical Health<br />42:26 RUCKFWD: Raising Awareness for Arthritis<br />45:59 Closing Thoughts on Rucking and Supporting a Loved One with Arthritis<br /><br /><br /><b>Keywords:</b><br />rucking, rheumatoid arthritis, osteoarthritis, rucking challenge, healthy journey, autoimmune disease, caregiver support<br /><br /><br /><b>🔗Links Mentioned In This Episode:</b><br /><a rel="noopener noreferrer nofollow" href="https://www.ruckfwd.com/" target="_blank">RUCKFWD Arthritis Challenge</a></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/467FDZR" target="_blank">Ruck Fit: Build Strength and Endurance by Walking with Weight</a></p><p><a rel="noopener noreferrer nofollow" href="https://alnk.to/aLLEldw" target="_blank">Shop GORUCK Gear and Events</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow on Instagram</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube</a></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/newsletter" target="_blank">Kayla’s Free 🏆Win The Week Newsletter</a></p>no00:49:12Rucking Through the Hard Stuff: Arthritis Awareness with Travis Chapman and RUCKFWDfull<![CDATA[3 Mindset Shifts That Take You From Stuck to Unstoppable]]>In this episode, I’m sharing 3 powerful mindset shifts to help you get unstuck in your health and fitness journey. While these insights surfaced during a recent women’s small business retreat, they easily apply to your health, habits, and daily life.

You’ll learn:

  • How to start thinking and acting like the person you want to become
  • Why your daily routines (or lack of them) might be keeping you stuck
  • A simple way to create more structure and follow-through in your week
  • The truth about whether your actions match your values
  • One small question to help you take action in the next 24 hours

If you’ve been feeling stuck, scattered, or like you’re not showing up as your best self, this episode will help you reset and move forward with more clarity and intention.

Chapters:

00:00 Introduction
02:21 Living Into the Person You Want to Become
08:06 Daily Rituals and Weekly/Monthly Rhythms
12:10 Value Alignment and Relationships
15:50 The Journey Doesn't Have a Finish Line
17:18 Sugar & Strength Academy Updates

Keywords:
mindset, weight loss journey, women’s health


🔗 Links Mentioned In This Episode:

Small Business Sister Circle

Earn Your Happy Podcast: The Fastest Way to Elevate Your Presence + Income with Chellie Carlson

Pomodoro Timer App

Finish: Give Yourself the Gift of Done by Jon Acuff 

Free Win The Week Newsletter

Join the Sugar & Strength Academy
*Try for FREE! Your first week is on me.

Apply to Work with Kayla

Follow on Instagram

Subscribe on YouTube

]]>7cddcaeb-622f-4c38-8d2b-5b24e0a8573aWed, 22 Apr 2026 12:00:00 GMT<p>In this episode, I’m sharing 3 powerful mindset shifts to help you get <i>un</i>stuck in your health and fitness journey. While these insights surfaced during a recent women’s small business retreat, they easily apply to your health, habits, and daily life.<br /><br />You’ll learn:</p><ul><li>How to start thinking and acting like the person you want to become</li><li>Why your daily routines (or lack of them) might be keeping you stuck</li><li>A simple way to create more structure and follow-through in your week</li><li>The truth about whether your actions match your values</li><li>One small question to help you take action in the next 24 hours<br /></li></ul><p>If you’ve been feeling stuck, scattered, or like you’re not showing up as your best self, this episode will help you reset and move forward with more clarity and intention.<br /><br /></p><p><b>Chapters:</b></p><p>00:00 Introduction <br />02:21 Living Into the Person You Want to Become<br />08:06 Daily Rituals and Weekly/Monthly Rhythms<br />12:10 Value Alignment and Relationships<br />15:50 The Journey Doesn't Have a Finish Line<br />17:18 Sugar &amp; Strength Academy Updates</p><p></p><p><b>Keywords:</b><br />mindset, weight loss journey, women’s health<br /><br /><br /><b>🔗 Links Mentioned In This Episode:</b></p><p><a rel="noopener noreferrer nofollow" href="https://sistercircle.co/home/" target="_blank">Small Business Sister Circle</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://loriharder.com/the-fastest-way-to-elevate-your-presence-and-income-with-chellie-carlson/" target="_blank">Earn Your Happy Podcast: The Fastest Way to Elevate Your Presence + Income with Chellie Carlson</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://apps.apple.com/us/app/focus-keeper-pomodoro-timer/id867374917" target="_blank">Pomodoro Timer App</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/41OhIvK" target="_blank">Finish: Give Yourself the Gift of Done by Jon Acuff</a> </p><p></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/newsletter" target="_blank">Free Win The Week Newsletter<br /><br />Join the Sugar &amp; Strength Academy<br /></a>*Try for FREE! Your first week is on me.</p><p></p><p><a rel="noopener noreferrer nofollow" href="http://go.kaylagirgenrd.com/application" target="_blank">Apply to Work with Kayla</a><br /></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow on Instagram</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube</a></p>no00:20:493 Mindset Shifts That Take You From Stuck to Unstoppablefull<![CDATA[Hack Your Blood Sugar with Karen Kennedy, MS, CN, IFNCP]]>In this episode, Kayla sits down with functional nutritionist Karen Kennedy, author of Hack Your Blood Sugar, to discuss how continuous glucose monitor/ing (CGM) provides powerful insights into metabolism, insulin resistance, and overall health.

If you’ve ever wondered whether CGMs are useful beyond diabetes—or how to interpret the data without feeling overwhelmed—this episode is packed with practical insights. You’ll discover:

  • Common blood sugar trends seen on CGMs
  • What glucotypes are and how they help drive personalized insights
  • How excessive insulin production can mask metabolic problems
  • The importance of looking beyond glucose to understand insulin dynamics
  • Simple data points that reveal metabolic dysfunction
  • The bi-directional relationship of inflammation and glucose control
  • What “normal” blood sugar looks like, and so much more!

Follow and subscribe for more episodes on blood sugar balance, CGM insights, and practical nutrition strategies. Visit https://ssp.riverside.com/ to listen to more from Kayla and the Sugar & Strength Podcast. 


Chapters:

00:00 Introduction
01:04 Karen's Journey Into Nutrition
05:20 Metabolic Syndrome (Syndrome X)
08:52 Karen's Discovery of Continuous Glucose Monitoring (CGM)
17:21 Using CGM to Identify "Glucotypes"
25:05 Testing Methods for Insulin Resistance
36:28 The Connection Between Blood Sugar and Insulin Resistance
42:19 How to Read CGM Data Without Overthinking It
46:20 ACV and Curcumin: Surprising Discoveries from Blood Sugar Research
50:58 Prediabetes and the Oral Glucose Tolerance Test (OGTT)
56:35 Closing Thoughts on the Book Writing Process

Keywords:
blood sugar, continuous glucose monitoring (CGM), insulin resistance, diabetes, inflammation, glucotypes, apple cider vinegar, curcumin, metabolic dysfunction, author


More from Karen:
Hack Your Blood Sugar on Amazon

Hack Your Blood Sugar Homepage

Karen’s Website

Metabolic Mastermind Hive

Using CGM in Clinical Practice Facebook Group


More from Kayla:

Download Kayla’s Free CGM Guide

Work with Kayla

Submit Your AMA Question(s)

Follow Kayla on Instagram

Subscribe on YouTube

]]>3818423a-1ab6-4ebe-b8f9-2746aaa5fe50Mon, 13 Apr 2026 11:00:00 GMT<p>In this episode, Kayla sits down with functional nutritionist Karen Kennedy, author of <i>Hack Your Blood Sugar</i>, to discuss how continuous glucose monitor/ing (CGM) provides powerful insights into metabolism, insulin resistance, and overall health.</p><p></p><p>If you’ve ever wondered whether CGMs are useful beyond diabetes—or how to interpret the data without feeling overwhelmed—this episode is packed with practical insights. You’ll discover:</p><ul><li>Common blood sugar trends seen on CGMs</li><li>What glucotypes are and how they help drive personalized insights</li><li>How excessive insulin production can mask metabolic problems</li><li>The importance of looking beyond glucose to understand insulin dynamics</li><li>Simple data points that reveal metabolic dysfunction</li><li>The bi-directional relationship of inflammation and glucose control</li><li>What “normal” blood sugar looks like, and so much more!</li></ul><p></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow</a> and <a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">subscribe</a> for more episodes on blood sugar balance, CGM insights, and practical nutrition strategies. Visit <a rel="noopener noreferrer nofollow" href="https://ssp.riverside.com/" target="_blank">https://ssp.riverside.com/</a> to listen to more from Kayla and the Sugar &amp; Strength Podcast. </p><p><br /></p><p><b>Chapters:</b></p><p>00:00 Introduction<br />01:04 Karen's Journey Into Nutrition<br />05:20 Metabolic Syndrome (Syndrome X)<br />08:52 Karen's Discovery of Continuous Glucose Monitoring (CGM)<br />17:21 Using CGM to Identify "Glucotypes"<br />25:05 Testing Methods for Insulin Resistance<br />36:28 The Connection Between Blood Sugar and Insulin Resistance<br />42:19 How to Read CGM Data Without Overthinking It<br />46:20 ACV and Curcumin: Surprising Discoveries from Blood Sugar Research<br />50:58 Prediabetes and the Oral Glucose Tolerance Test (OGTT)<br />56:35 Closing Thoughts on the Book Writing Process<br /><br /></p><p><b>Keywords:</b><br />blood sugar, continuous glucose monitoring (CGM), insulin resistance, diabetes, inflammation, glucotypes, apple cider vinegar, curcumin, metabolic dysfunction, author<br /><br /><br /><b>More from Karen:</b><br /><a rel="noopener noreferrer nofollow" href="https://amzn.to/4tnhbN6" target="_blank">Hack Your Blood Sugar on Amazon</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.realfood-matters.net/hack-your-blood-sugar-book-new" target="_blank">Hack Your Blood Sugar Homepage</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.realfood-matters.net/" target="_blank">Karen’s Website</a></p><p><a rel="noopener noreferrer nofollow" href="https://realfoodmatters.practicebetter.io/#/5fac2e912a83260774aef3ee/bookings?p=696d4f4f073d473a36cdb5cb&amp;step=package" target="_blank">Metabolic Mastermind Hive</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.facebook.com/share/g/18PQjCazfY/" target="_blank">Using CGM in Clinical Practice Facebook Group</a></p><p><br /></p><p><b>More from Kayla:</b></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/cgm-guide" target="_blank">Download Kayla’s Free CGM Guide</a></p><p><a rel="noopener noreferrer nofollow" href="http://go.kaylagirgenrd.com/application" target="_blank">Work with Kayla</a></p><p><a rel="noopener noreferrer nofollow" href="https://tr.ee/ogZH-M81C1" target="_blank">Submit Your AMA Question(s)</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow Kayla on Instagram</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube</a></p>no01:03:23Hack Your Blood Sugar with Karen Kennedy, MS, CN, IFNCPfull<![CDATA[Insulin 101 (Part 2): What Causes Insulin Resistance and How to Fix It]]>In Part 2 of this series on insulin, Kayla breaks down six common causes of insulin resistance and the practical lifestyle changes that can help improve it. 

While diet certainly plays a role, factors like muscle mass, sleep, stress, hormones, and visceral fat can have a major impact on blood sugar and insulin levels.

You’ll also learn how insulin resistance develops years before blood sugar or A1C levels change, and how tools like continuous glucose monitors (CGMs) can help uncover what’s really going on beneath the surface.

In this episode, Kayla covers:

  • 6 major drivers of insulin resistance
  • How constant snacking and ultra-processed foods can worsen blood sugar 
  • The critical role muscle mass plays in insulin sensitivity
  • Why visceral fat creates a vicious metabolic cycle
  • Common signs and symptoms of insulin resistance
  • 3 lifestyle strategies to improve insulin sensitivity
  • When intermittent fasting may help—and when it may backfire

If you’re wondering whether insulin resistance may be impacting your health, Kayla shares how to spot the early warning signs and start improving metabolic health today.

Chapters:

00:00 Introduction
01:55 Dietary Triggers for Insulin Resistance
07:22 The Impact of Muscle Mass & Movement on Insulin Resistance
12:03 Sleep and Stress Management
17:23 Hormones, Menopause & Insulin Resistance
19:43 The Vicious Cycle of Visceral Fat & IR
22:52 Signs & Symptoms of Insulin Resistance
27:19 Strategies to Combat Insulin Resistance
33:59 Insights on Intermittent Fasting
40:11 Wrapping Up: Key Takeaways on Insulin Resistance

Keywords:
blood sugar balance, continuous glucose monitoring (CGM), metabolic health, insulin resistance, intermittent fasting, menopause, symptoms of insulin resistance

🔗Links Mentioned In This Episode:

Episode 1 of 2: Insulin 101

Free Dietitian-Approved Food List

Free Blood Sugar & Metabolic Assessment

Blog Post: Metabolic Flexibility Explained

The Metabolic Syndrome of Menopause by Dr. Mary Claire Haver

Book a Call with Kayla

Submit Your AMA Question(s)


More from Kayla:

Follow on Instagram

Subscribe on YouTube

]]>c8db2cfe-b8d8-4457-a6a4-9f4ed394253bThu, 02 Apr 2026 13:00:00 GMT<p>In Part 2 of this series on insulin, Kayla breaks down six common causes of insulin resistance and the practical lifestyle changes that can help improve it. <br /></p><p>While diet certainly plays a role, factors like muscle mass, sleep, stress, hormones, and visceral fat can have a major impact on blood sugar and insulin levels.<br /></p><p>You’ll also learn how insulin resistance develops years before blood sugar or A1C levels change, and how tools like continuous glucose monitors (CGMs) can help uncover what’s really going on beneath the surface.<br /></p><p>In this episode, Kayla covers:</p><ul><li>6 major drivers of insulin resistance</li><li>How constant snacking and ultra-processed foods can worsen blood sugar </li><li>The critical role muscle mass plays in insulin sensitivity</li><li>Why visceral fat creates a vicious metabolic cycle</li><li>Common signs and symptoms of insulin resistance</li><li>3 lifestyle strategies to improve insulin sensitivity</li><li>When intermittent fasting may help—and when it may backfire<br /></li></ul><p>If you’re wondering whether insulin resistance may be impacting your health, Kayla shares how to spot the early warning signs and start improving metabolic health today.<b><br /></b></p><p><b>Chapters:</b></p><p>00:00 Introduction<br />01:55 Dietary Triggers for Insulin Resistance<br />07:22 The Impact of Muscle Mass &amp; Movement on Insulin Resistance<br />12:03 Sleep and Stress Management<br />17:23 Hormones, Menopause &amp; Insulin Resistance<br />19:43 The Vicious Cycle of Visceral Fat &amp; IR<br />22:52 Signs &amp; Symptoms of Insulin Resistance<br />27:19 Strategies to Combat Insulin Resistance<br />33:59 Insights on Intermittent Fasting<br />40:11 Wrapping Up: Key Takeaways on Insulin Resistance<br /><br /><b>Keywords:</b><br />blood sugar balance, continuous glucose monitoring (CGM), metabolic health, insulin resistance, intermittent fasting, menopause, symptoms of insulin resistance<br /><br /><b>🔗Links Mentioned In This Episode:</b></p><p><a rel="noopener noreferrer nofollow" href="https://ssp.riverside.com/e/insulin-101-part-i-why-insulin-resistance-makes-fat-loss-hard" target="_blank">Episode 1 of 2: Insulin 101</a></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/f2f" target="_blank">Free Dietitian-Approved Food List</a></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/metabolic-assessment" target="_blank">Free Blood Sugar &amp; Metabolic Assessment</a></p><p><a rel="noopener noreferrer nofollow" href="https://kaylagirgenrd.com/metabolic-flexibility/" target="_blank">Blog Post: Metabolic Flexibility Explained</a></p><p><a rel="noopener noreferrer nofollow" href="https://thepauselife.com/blogs/the-pause-blog/the-metabolic-syndrome-of-menopause-a-new-framework-for-midlife-health" target="_blank">The Metabolic Syndrome of Menopause by Dr. Mary Claire Haver</a></p><p><a rel="noopener noreferrer nofollow" href="http://go.kaylagirgenrd.com/application" target="_blank">Book a Call with Kayla</a></p><p><a rel="noopener noreferrer nofollow" href="https://tr.ee/ogZH-M81C1" target="_blank">Submit Your AMA Question(s)</a></p><p><br /></p><p><b>More from Kayla:</b></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow on Instagram</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube</a></p>no00:43:30Insulin 101 (Part 2): What Causes Insulin Resistance and How to Fix Itfull<![CDATA[Insulin 101 (Part I): Why Insulin Resistance Makes Fat Loss Hard]]>Many people think insulin is the bad guy behind weight gain and metabolic problems, but the truth is a little more nuanced.

In this episode of the Sugar & Strength Podcast, Kayla breaks down the role of insulin in the body and explains why this misunderstood hormone is actually essential for survival.

This is Part 1 of a 2-part series on insulin where we focus on the why—why insulin matters, how it works, and why insulin resistance can make fat loss feel frustrating or impossible.

You’ll learn how hormones act like messages being sent throughout the body, why insulin is critical for storing and accessing energy, and how modern lifestyles can disrupt this delicate system.

If you’ve ever wondered why you feel tired, hungry every few hours, or stuck in a weight loss plateau, insulin resistance could be part of the story.

Chapters:

00:00 Intro to Insulin and A Little Life Update
04:57 Understanding Hormones and the Endocrine System
09:32 The Role of Insulin in the Body
12:48 Diabetes and Insulin Resistance
18:02 How Insulin Affects Blood Sugar
24:46 The Interplay of Insulin and Glucagon
28:01 Identifying and Addressing Insulin Resistance
38:51 Key Takeaways and Teaser for Part II

Keywords:
blood sugar balance, insulin resistance, metabolic health, insulin hormone function, insulin and weight loss, insulin sensitivity, metabolic flexibility,


🔗Links Mentioned In This Episode:
Free Metabolic Assessment

Book a Call with Kayla

Submit Your AMA Question(s)


More from Kayla:

Follow on Instagram

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Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

]]>64f7a268-e793-4ac8-9ed8-2c928f09c5fcMon, 23 Mar 2026 21:14:24 GMT<p>Many people think insulin is the bad guy behind weight gain and metabolic problems, but the truth is a little more nuanced.</p><p></p><p>In this episode of the Sugar &amp; Strength Podcast, Kayla breaks down the role of insulin in the body and explains why this misunderstood hormone is actually essential for survival.<br /></p><p>This is Part 1 of a 2-part series on insulin where we focus on the why—why insulin matters, how it works, and why insulin resistance can make fat loss feel frustrating or impossible.</p><p></p><p>You’ll learn how hormones act like messages being sent throughout the body, why insulin is critical for storing and accessing energy, and how modern lifestyles can disrupt this delicate system.</p><p></p><p>If you’ve ever wondered why you feel tired, hungry every few hours, or stuck in a weight loss plateau, insulin resistance could be part of the story.<br /></p><p><b>Chapters:</b></p><p>00:00 Intro to Insulin and A Little Life Update<br />04:57 Understanding Hormones and the Endocrine System<br />09:32 The Role of Insulin in the Body<br />12:48 Diabetes and Insulin Resistance<br />18:02 How Insulin Affects Blood Sugar <br />24:46 The Interplay of Insulin and Glucagon<br />28:01 Identifying and Addressing Insulin Resistance<br />38:51 Key Takeaways and Teaser for Part II<br /></p><p><b>Keywords:</b><br />blood sugar balance, insulin resistance, metabolic health, insulin hormone function, insulin and weight loss, insulin sensitivity, metabolic flexibility,<br /><br /><br /><b>🔗Links Mentioned In This Episode:</b><br /><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/metabolic-assessment" target="_blank">Free Metabolic Assessment</a></p><p><a rel="noopener noreferrer nofollow" href="http://go.kaylagirgenrd.com/application" target="_blank">Book a Call with Kayla</a></p><p><a rel="noopener noreferrer nofollow" href="https://tr.ee/ogZH-M81C1" target="_blank">Submit Your AMA Question(s)</a></p><p><br /></p><p><b>More from Kayla:</b></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow on Instagram</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube</a></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/newsletter" target="_blank">Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter</a></p>yes00:41:13Insulin 101 (Part I): Why Insulin Resistance Makes Fat Loss Hardfull<![CDATA[Rucking AMA: Weighted Vest vs Rucksack, Increasing Pace, and Footwear]]>In this Ask Me Anything episode, Ruck Fit author Kayla Girgen, RD, CPT, answers questions about gear, pace, and performance.

This episode is your tactical, practical guide to rucking and breaks down:

  • Rucksack vs. weighted vest
  • What’s considered a “good” ruck pace
  • How to use intervals, strength training, and music to increase speed
  • Footwear questions

Grab Kayla’s book RuckFit: Build Strength and Endurance by Walking with Weight for step-by-step training plans, nutrition protocols, and a deep dive into the benefits of walking with weight. Available in paperback, audiobook, or eBook on Amazon (https://amzn.to/4cRcplO) or wherever you buy your books.

Chapters:

00:00 Introduction
06:00 Rucksack vs Weighted Vest: Pros & Cons
21:14 Increasing Ruck Pace
22:21 What Is a Good Pace for Rucking?
23:59 Cues to Correct Rucking Posture
25:42 Ruck Intervals ("Ruck Repeats" or "Ruck Shuffles") to Increase Pace
39:45 Footwear Recommendations for Rucking

🔗Links Mentioned:

Ruck Fit: Build Strength and Endurance by Walking with Weight

Ruck Fit Audiobook

Blog Post: Weighted Vest vs Rucksack

Bookmark Kayla’s Amazon Homepage 

Rucking Gear from GORUCK:

Weight plates

Marmont Tactical Combat Boots

Gritty Soldier: Ruck Repeats for Speed

125 BPM Mix on Spotify

Book a Call with Kayla

Submit Your AMA Question(s)

Win The Week Newsletter

Follow on Instagram

Subscribe on YouTube

]]>cc87ed00-035a-4ad3-9e17-d815cd5ed124Mon, 02 Mar 2026 12:00:00 GMT<p>In this Ask Me Anything episode, <i>Ruck Fit </i>author Kayla Girgen, RD, CPT, answers questions about gear, pace, and performance.</p><p></p><p>This episode is your tactical, practical guide to rucking and breaks down:</p><ul><li>Rucksack vs. weighted vest</li></ul><ul><li>What’s considered a “good” ruck pace</li><li>How to use intervals, strength training, and music to increase speed</li><li>Footwear questions</li></ul><p></p><p>Grab Kayla’s book <i>RuckFit: Build Strength and Endurance by Walking with Weight</i> for step-by-step training plans, nutrition protocols, and a deep dive into the benefits of walking with weight. Available in paperback, audiobook, or eBook on Amazon (<a rel="noopener noreferrer nofollow" href="https://amzn.to/4cRcplO" target="_blank">https://amzn.to/4cRcplO</a>) or wherever you buy your books.<br /></p><p><b>Chapters:</b></p><p>00:00 Introduction<br />06:00 Rucksack vs Weighted Vest: Pros &amp; Cons <br />21:14 Increasing Ruck Pace<br />22:21 What Is a Good Pace for Rucking?<br />23:59 Cues to Correct Rucking Posture<br />25:42 Ruck Intervals ("Ruck Repeats" or "Ruck Shuffles") to Increase Pace<br />39:45 Footwear Recommendations for Rucking<br /><br /><b>🔗Links Mentioned:<br /></b><br /><a rel="noopener noreferrer nofollow" href="https://amzn.to/467FDZR" target="_blank">Ruck Fit: Build Strength and Endurance by Walking with Weight</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://rbmediaglobal.com/audiobook/9798318556906%E2%80%94with/" target="_blank">Ruck Fit Audiobook</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://kaylagirgenrd.com/weighted-vest-vs-rucksack/" target="_blank">Blog Post: Weighted Vest vs Rucksack</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/4rz7URw" target="_blank">Bookmark Kayla’s Amazon Homepage</a> </p><p></p><p>Rucking Gear from GORUCK:</p><ul><li><a rel="noopener noreferrer nofollow" href="https://alnk.to/cb6eLCU" target="_blank">Spy Ruck</a> – Weighted vest for women</li><li><a rel="noopener noreferrer nofollow" href="https://alnk.to/5Q8tnRO" target="_blank">Basic Rucker</a> – Great for beginners</li><li><a rel="noopener noreferrer nofollow" href="https://alnk.to/2jPhdva" target="_blank">Rucker 4.0</a> – Hip-belt compatible</li><li><a rel="noopener noreferrer nofollow" href="https://alnk.to/90C4uwC" target="_blank">Ruck Plate Carrier</a></li><li><a rel="noopener noreferrer nofollow" href="https://alnk.to/5uiUWND" target="_blank">Mackalls</a> – Rucking shoe</li></ul><p></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/47aB4y5" target="_blank">Weight plates</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/3MOqaHm" target="_blank">Marmont Tactical Combat Boots</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://youtu.be/LK2qVYYYTg4?si=xKy_rwUtEeZwkEYV" target="_blank">Gritty Soldier: Ruck Repeats for Speed</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://open.spotify.com/playlist/37i9dQZF1EIgsxtEuT3KWN?si=2F9aD84SQZKHZfiGC3xvNA" target="_blank">125 BPM Mix on Spotify</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="http://go.kaylagirgenrd.com/application" target="_blank">Book a Call with Kayla</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://tr.ee/ogZH-M81C1" target="_blank">Submit Your AMA Question(s)</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/newsletter" target="_blank">Win The Week Newsletter</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow on Instagram</a><br /></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube </a></p>no00:46:43Rucking AMA: Weighted Vest vs Rucksack, Increasing Pace, and Footwearfull<![CDATA[What to Know About Ozempic & GLP-1 Medications: Weighing the Nutritional Risks, Rewards & Trade-Offs]]>In this episode, Kayla Girgen, RD, CPT, offers a balanced, honest breakdown of the nutritional risks, metabolic trade-offs, and real-world benefits of GLP-1 receptor agonist medications.

These drugs are powerful tools, but they also come with side effects, financial commitment, and lesser-discussed concerns—like changes in motivation, mood, and enjoyment of food. You’ll learn:

  • How GLP-1 receptor agonists work
  • The difference between semaglutide and tirzepatide
  • The most common and overlooked side effects
  • Why muscle loss is one of the biggest risks—and how to prevent it
  • What “anhedonia” is and why it matters
  • What happens when you stop taking a GLP-1 medication
  • The financial and physiological realities of long-term use
  • The critical role of strength training and nutrition while on these drugs

If you’re currently taking a GLP-1 medication, considering one, or simply curious about the hype, this episode will help you think critically and protect your future health.


Chapters:

00:00 Introduction to the Complexities and Considerations of GLP-1 Medications
09:33 Active Ingredients, Brand Names & Terminology for GLP-1 Medications
13:52 Incretin Effect of GLP-1 and GIP
18:01 GLP-1 Injectables, Pills, and Compounding Pharmacies
20:20 Cardiometabolic Benefits of GLP-1 Agonist Medications
24:08 Warning About Oral Birth Control and GLP-1 Cessation Before Medical Procedures
29:09 Benefits of GLP-1 Agonist Medications
32:23 Side Effects of Semaglutide and Tirzepatide
38:08 Muscle Loss and How To Minimize It
46:49 "Anhedonia": A Less-Known Side Effect of GLP-1RAs
51:46 Sustainability, Cost, and Weight Regain
55:49 Closing Thoughts and Considerations

Keywords:
Side effects of GLP-1 weight loss medications, Mounjaro vs Ozempic, GLP-1 receptor agonists explained, semaglutide vs tirzipatide, muscle loss on GLP-1 medications, long-term effects of GLP-1 meds, how to prevent weight regain after Ozempic



🔗Links Mentioned In This Episode:

Blog Post: GLP-1 Diet Plan: How to Lose Weight Without Losing Muscle

Shop Cure Electrolytes
*Use KAYLA for 20% off

Join the Sugar & Strength Academy
*Try for FREE! Your first week is on me.

Book a Call with Kayla

Submit Your AMA Question(s)

More from Kayla:

Ruck Fit: Build Strength and Endurance by Walking with Weight

Free Dietitian-Approved Food List

Download Kayla’s Free CGM Guide

Follow on Instagram

Subscribe on YouTube

]]>c3395508-e1ad-47b3-a388-6cffef3cb5e5Thu, 19 Feb 2026 20:02:28 GMT<p>In this episode, Kayla Girgen, RD, CPT, offers a balanced, honest breakdown of the nutritional risks, metabolic trade-offs, and real-world benefits of GLP-1 receptor agonist medications.</p><p></p><p>These drugs are powerful tools, but they also come with side effects, financial commitment, and lesser-discussed concerns—like changes in motivation, mood, and enjoyment of food. You’ll learn:</p><ul><li>How GLP-1 receptor agonists work</li><li>The difference between semaglutide and tirzepatide</li><li>The most common and overlooked side effects</li><li>Why muscle loss is one of the biggest risks—and how to prevent it</li><li>What “anhedonia” is and why it matters</li><li>What happens when you stop taking a GLP-1 medication</li><li>The financial and physiological realities of long-term use</li><li>The critical role of strength training and nutrition while on these drugs<p></p></li></ul><p>If you’re currently taking a GLP-1 medication, considering one, or simply curious about the hype, this episode will help you think critically and protect your future health.</p><p><br /></p><p><b>Chapters:</b></p><p>00:00 Introduction to the Complexities and Considerations of GLP-1 Medications<br />09:33 Active Ingredients, Brand Names &amp; Terminology for GLP-1 Medications<br />13:52 Incretin Effect of GLP-1 and GIP<br />18:01 GLP-1 Injectables, Pills, and Compounding Pharmacies<br />20:20 Cardiometabolic Benefits of GLP-1 Agonist Medications<br />24:08 Warning About Oral Birth Control and GLP-1 Cessation Before Medical Procedures<br />29:09 Benefits of GLP-1 Agonist Medications<br />32:23 Side Effects of Semaglutide and Tirzepatide<br />38:08 Muscle Loss and How To Minimize It<br />46:49 "Anhedonia": A Less-Known Side Effect of GLP-1RAs<br />51:46 Sustainability, Cost, and Weight Regain<br />55:49 Closing Thoughts and Considerations<br /><br /></p><p><b>Keywords:</b><br />Side effects of GLP-1 weight loss medications, Mounjaro vs Ozempic, GLP-1 receptor agonists explained, semaglutide vs tirzipatide, muscle loss on GLP-1 medications, long-term effects of GLP-1 meds, how to prevent weight regain after Ozempic</p><p><br /><br /><b>🔗Links Mentioned In This Episode:<br /></b><br /><a rel="noopener noreferrer nofollow" href="https://kaylagirgenrd.com/semaglutide-diet-plan/" target="_blank">Blog Post: GLP-1 Diet Plan: How to Lose Weight Without Losing Muscle</a></p><p><a rel="noopener noreferrer nofollow" href="https://curehydration.pxf.io/OeXQkz" target="_blank">Shop Cure Electrolytes<br /></a>*Use KAYLA for 20% off</p><p><a rel="noopener noreferrer nofollow" href="https://kaylagirgenrd.mn.co/plans/1951992?bundle_token=83e58dd57f0d50c80b082b21b87a7a40&amp;utm_source=manual" target="_blank">Join the Sugar &amp; Strength Academy<br /></a>*Try for FREE! Your first week is on me.</p><p><a rel="noopener noreferrer nofollow" href="http://go.kaylagirgenrd.com/application" target="_blank">Book a Call with Kayla</a></p><p><a rel="noopener noreferrer nofollow" href="https://tr.ee/ogZH-M81C1" target="_blank">Submit Your AMA Question(s)</a></p><p></p><p><b>More from Kayla:</b></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/467FDZR" target="_blank">Ruck Fit: Build Strength and Endurance by Walking with Weight</a></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/f2f" target="_blank">Free Dietitian-Approved Food List</a></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/cgm-guide" target="_blank">Download Kayla’s Free CGM Guide</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow on Instagram</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube </a></p>no01:01:19What to Know About Ozempic & GLP-1 Medications: Weighing the Nutritional Risks, Rewards & Trade-Offsfull<![CDATA[AMA: Obesity as a Disease, Recommended Blood Tests & Supplements Worth Your Money]]>In this first AMA (Ask Me Anything) episode of the Sugar & Strength Podcast, host Kayla Girgen, RD, LD, CPT, pulls back the curtain to share the heart behind the podcast and a character profile ChatGPT created about her, offering listeners a deeper look into her journey and values.

From there, she dives into Sugar & Strength Academy members’ questions. In this episode, you’ll discover:
- How recognizing obesity as a metabolic disease is changing the field of dietetics
- Which blood tests are most helpful beyond a standard annual panel
- Why “normal” doesn’t always mean “optimal” when it comes to bloodwork
- How to decide which supplements are worth it—or not
- What supplements may be helpful when taking a GLP-1 medication

Throughout the episode, Kayla emphasizes foundational habits over shortcuts. Thank you for listening!

Chapters:

00:00 Introduction
02:44 Kayla, According to ChatGPT
10:09 Understanding Obesity as a Disease
12:39 Education and Testing Criteria for Registered Dietitians
17:13 Obesity-Specific Training Available for Dietitians
21:46 Recommended Blood Tests Beyond Routine Panels
27:31 Understanding Supplements: What's Worth It and What's Not?
38:35 Supplement Recommendations for GLP-1 Users

Keywords:
metabolic health, obesity as a disease, bloodwork, optimal labs, GLP-1 medications, supplements, AMA, Registered Dietitian


🔗Links Mentioned In This Episode:

Join the Sugar & Strength Academy
*Try for FREE! Your first week is on me.

Shop ProCare Health Bariatric Supplements
*use ‘KAYLA’ for 10% off

Book a Call with Kayla

Cure Electrolytes*
*use ‘KAYLA’ for 20% off
**Strawberry Kiwi and Lemonade are my faves!

RD/N Board Certification Test Specifications

Criteria for Obesity Certificate Course from CDR

Submit Your AMA Question(s)

More from Kayla:

Ruck Fit: Build Strength and Endurance by Walking with Weight

Free Dietitian-Approved Food List

Follow on Instagram

Subscribe on YouTube

Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

]]>5ec8062c-8c86-4f40-a8af-0b63e33f305fSun, 08 Feb 2026 18:00:00 GMT<p>In this first AMA (Ask Me Anything) episode of the Sugar &amp; Strength Podcast, host Kayla Girgen, RD, LD, CPT, pulls back the curtain to share the heart behind the podcast and a character profile ChatGPT created about her, offering listeners a deeper look into her journey and values.<br /><br />From there, she dives into Sugar &amp; Strength Academy members’ questions. In this episode, you’ll discover:<br />- How recognizing obesity as a metabolic disease is changing the field of dietetics<br />- Which blood tests are most helpful beyond a standard annual panel <br />- Why “normal” doesn’t always mean “optimal” when it comes to bloodwork<br />- How to decide which supplements are worth it—or not<br />- What supplements may be helpful when taking a GLP-1 medication<br /><br />Throughout the episode, Kayla emphasizes foundational habits over shortcuts. Thank you for listening!</p><p></p><p><b>Chapters:</b></p><p>00:00 Introduction <br />02:44 Kayla, According to ChatGPT<br />10:09 Understanding Obesity as a Disease<br />12:39 Education and Testing Criteria for Registered Dietitians<br />17:13 Obesity-Specific Training Available for Dietitians <br />21:46 Recommended Blood Tests Beyond Routine Panels<br />27:31 Understanding Supplements: What's Worth It and What's Not?<br />38:35 Supplement Recommendations for GLP-1 Users</p><p><b>Keywords:</b><br />metabolic health, obesity as a disease, bloodwork, optimal labs, GLP-1 medications, supplements, AMA, Registered Dietitian<br /><br /><br /><b>🔗Links Mentioned In This Episode:</b></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://kaylagirgenrd.mn.co/plans/1951992?bundle_token=83e58dd57f0d50c80b082b21b87a7a40&amp;utm_source=manual" target="_blank">Join the Sugar &amp; Strength Academy<b><br /></b></a>*Try for FREE! Your first week is on me.</p><p></p><p><a rel="noopener noreferrer nofollow" href="https://procarenow.com/?ref=MtUstWDs" target="_blank">Shop ProCare Health Bariatric Supplements<br /></a>*use ‘KAYLA’ for 10% off</p><p></p><p><a rel="noopener noreferrer nofollow" href="http://go.kaylagirgenrd.com/application" target="_blank">Book a Call with Kayla</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://curehydration.pxf.io/OeXQkz" target="_blank">Cure Electrolytes</a>*<br />*use ‘KAYLA’ for 20% off<br />**Strawberry Kiwi and Lemonade are my faves!</p><p></p><p><a rel="noopener noreferrer nofollow" href="https://admin.cdrnet.org/vault/2459/web/2022%20RD%20Test%20Specifications%20without%20detail%20CDR%20approved%209%202020%5b1%5d.pdf" target="_blank">RD/N Board Certification Test Specifications</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://www.cdrnet.org/prework-modules" target="_blank">Criteria for Obesity Certificate Course from CDR</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://tr.ee/ogZH-M81C1" target="_blank">Submit Your AMA Question(s)</a></p><p><b>More from Kayla:</b></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/467FDZR" target="_blank">Ruck Fit: Build Strength and Endurance by Walking with Weight</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/f2f" target="_blank">Free Dietitian-Approved Food List</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow on Instagram</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/newsletter" target="_blank">Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter</a></p>no00:41:28AMA: Obesity as a Disease, Recommended Blood Tests & Supplements Worth Your Moneyfull<![CDATA[Muscle, Movement & Metabolism: Building Strength for Better Health]]>In this episode, Kayla breaks down why muscle is about so much more than aesthetics, and why strength and movement are foundational to metabolism, blood sugar balance, and long-term health.

In this episode, you’ll learn:
- What makes muscle the most “metabolically active” tissue in the body
- Fat loss vs. weight loss—and why the scale can be misleading
- Why being a “slow loser” can actually be a good thing
- What to know about muscle loss with GLP-1 medications
- The three non-negotiables for preserving muscle
- Strength training vs. cardio & the unique benefits of each
- Why rucking is Kayla’s favorite hybrid exercise for strength & cardiovascular gains

Building muscle and strength isn’t optional—it’s an investment in your metabolism, mobility, blood sugar, and future quality of life. Start where you are, build consistency, and focus on progress—not perfection.

Chapters:
00:00 Introduction
02:31 Why Muscle Matters: Muscle Quality
03:09 How Muscle Impacts Blood Sugar & Insulin Sensitivity
07:18 More Benefits of Muscle on Longevity
10:45 Mindset Shift: Fat Loss vs. Weight Loss
14:23 How Weight Loss Impacts Body Composition
18:53 Strength Training vs Cardio: What's Better?
25:06 Rucking: The Ultimate Hybrid Exercise
28:13 Final Thoughts

Keywords:
blood sugar balance, insulin sensitivity, metabolic health, muscle and metabolism, strength training for women, fat loss vs weight loss, body composition

🔗Links Mentioned In This Episode:
Ruck Fit: Build Strength and Endurance by Walking with Weight

Blog posts:
- Strength vs. Cardio: What’s Better?
- Weighted Vest vs Rucksack: Which Is Better for Walking with Weight?
- Rucking for Women: How to Level Up Your Walks, Build Strength, and Boost Confidence

BMR/REE Calculator
- Estimate how many calories you burn at rest

Rucking 101 PDF

Join the Sugar & Strength Academy

Book a Call with Kayla

Submit Your AMA Question(s)

More from Kayla:

Follow on Instagram

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Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

]]>d09d0a50-5241-4fdd-8f99-795dd9d5c895Sun, 08 Feb 2026 17:00:00 GMT<p>In this episode, Kayla breaks down why muscle is about so much more than aesthetics, and why strength and movement are foundational to metabolism, blood sugar balance, and long-term health. <br /><br />In this episode, you’ll learn:<br />- What makes muscle the most “metabolically active” tissue in the body<br />- Fat loss vs. weight loss—and why the scale can be misleading<br />- Why being a “slow loser” can actually be a good thing<br />- What to know about muscle loss with GLP-1 medications<br />- The three non-negotiables for preserving muscle<br />- Strength training vs. cardio &amp; the unique benefits of each<br />- Why rucking is Kayla’s favorite hybrid exercise for strength &amp; cardiovascular gains<br /><br />Building muscle and strength isn’t optional—it’s an investment in your metabolism, mobility, blood sugar, and future quality of life. Start where you are, build consistency, and focus on progress—not perfection.<br /></p><p><b>Chapters:<br /></b>00:00 Introduction<br />02:31 Why Muscle Matters: Muscle Quality<br />03:09 How Muscle Impacts Blood Sugar &amp; Insulin Sensitivity<br />07:18 More Benefits of Muscle on Longevity<br />10:45 Mindset Shift: Fat Loss vs. Weight Loss<br />14:23 How Weight Loss Impacts Body Composition<br />18:53 Strength Training vs Cardio: What's Better?<br />25:06 Rucking: The Ultimate Hybrid Exercise<br />28:13 Final Thoughts<br /></p><p><b>Keywords:</b><br />blood sugar balance, insulin sensitivity, metabolic health, muscle and metabolism, strength training for women, fat loss vs weight loss, body composition<br /><br /><b>🔗Links Mentioned In This Episode:</b><br /><a rel="noopener noreferrer nofollow" href="https://amzn.to/467FDZR" target="_blank">Ruck Fit: Build Strength and Endurance by Walking with Weight</a></p><p></p><p>Blog posts:<br />- <a rel="noopener noreferrer nofollow" href="https://kaylagirgenrd.com/strength-vs-cardio/" target="_blank">Strength vs. Cardio: What’s Better?<br /></a>- <a rel="noopener noreferrer nofollow" href="https://kaylagirgenrd.com/weighted-vest-vs-rucksack/" target="_blank">Weighted Vest vs Rucksack: Which Is Better for Walking with Weight?<br /></a>- <a rel="noopener noreferrer nofollow" href="https://kaylagirgenrd.com/rucking-for-women/" target="_blank">Rucking for Women: How to Level Up Your Walks, Build Strength, and Boost Confidence</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://www.calculator.net/bmr-calculator.html" target="_blank">BMR/REE Calculator<br /></a>- Estimate how many calories you burn at rest</p><p></p><p><a rel="noopener noreferrer nofollow" href="https://drive.google.com/file/d/1PSooALUit0GfazfQDjzvUvnc-jEm_82u/view?usp=sharing" target="_blank">Rucking 101 PDF</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://kaylagirgenrd.mn.co/plans/1951992?bundle_token=83e58dd57f0d50c80b082b21b87a7a40&amp;utm_source=manual" target="_blank">Join the Sugar &amp; Strength Academy</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="http://go.kaylagirgenrd.com/application" target="_blank">Book a Call with Kayla</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://tr.ee/ogZH-M81C1" target="_blank">Submit Your AMA Question(s)</a><br /></p><p><b>More from Kayla:</b></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow on Instagram</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube</a></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/newsletter" target="_blank">Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter</a></p>no00:31:40Muscle, Movement & Metabolism: Building Strength for Better Healthfull<![CDATA[Why Bother With Blood Sugar: Short-Term Wins, Long-Term Gains & How CGM Can Help]]>In this foundational episode of the Sugar & Strength Podcast, Kayla Girgen, RD, LD, CPT breaks down why blood sugar balance matters far beyond diabetes, including how it connects to weight loss, energy, metabolic health, and long-term disease prevention.

Kayla walks through the short-term and long-term benefits of stabilizing blood sugar and introduces continuous glucose monitoring (CGM) as a powerful awareness tool

In this episode, you’ll learn:

- What blood sugar balance really means
- How blood sugar spikes and crashes drive cravings, fatigue, and food noise
- Short-term benefits of balancing blood sugar
- Long-term benefits for metabolic health
- What Continuous Glucose Monitoring (CGM) is
- How CGM works and how to get one for yourself
- Pros and cons of CGM

Kayla also shares resources to help you get started, including a free CGM Quick Start Guide and YouTube video walking through the Dexcom Stelo application.

Chapters:

0:03  Introduction to Blood Sugar Balance and CGM

3:14  Short-Term Benefits of Blood Sugar Management

9:22  Long-Term Benefits of Blood Sugar Management

18:31  Continuous Glucose Monitoring (CGM) Overview

32:57  Conclusion and Next Steps

Keywords:
blood sugar balance, continuous glucose monitoring (CGM), metabolic health, Dexcom Stelo, cravings, weight loss

🔗 Links Mentioned In This Episode:
Download Kayla’s Free CGM Guide

Purchase Dexcom Stelo on Amazon*
  *Ignore the poor reviews; many come from users who struggle to interpret the data or get a replacement when things go wrong—that’s where a coach like me comes in!

Watch Kayla’s Dexcom Stelo Application on YouTube

Book a Call with Kayla

Submit Your AMA Question(s)

More from Kayla:

Follow on Instagram

Subscribe on YouTube

Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

]]>dee73b0a-ed09-4697-863d-65b2eb436290Sun, 08 Feb 2026 16:00:00 GMT<p>In this foundational episode of the Sugar &amp; Strength Podcast, Kayla Girgen, RD, LD, CPT breaks down why blood sugar balance matters far beyond diabetes, including how it connects to weight loss, energy, metabolic health, and long-term disease prevention. <br /><br />Kayla walks through the short-term and long-term benefits of stabilizing blood sugar and introduces continuous glucose monitoring (CGM) as a powerful awareness tool<br /><br />In this episode, you’ll learn:</p><p>- What blood sugar balance really means<br />- How blood sugar spikes and crashes drive cravings, fatigue, and food noise<br />- Short-term benefits of balancing blood sugar<br />- Long-term benefits for metabolic health<br />- What Continuous Glucose Monitoring (CGM) is <br />- How CGM works and how to get one for yourself<br />- Pros and cons of CGM<br /><br />Kayla also shares resources to help you get started, including a free CGM Quick Start Guide and YouTube video walking through the Dexcom Stelo application.<br /></p><p>Chapters:</p><p>0:03  Introduction to Blood Sugar Balance and CGM</p><p>3:14  Short-Term Benefits of Blood Sugar Management</p><p>9:22  Long-Term Benefits of Blood Sugar Management</p><p>18:31  Continuous Glucose Monitoring (CGM) Overview</p><p>32:57  Conclusion and Next Steps</p><p></p><p>Keywords:<br />blood sugar balance, continuous glucose monitoring (CGM), metabolic health, Dexcom Stelo, cravings, weight loss<br /><br /><b>🔗 Links Mentioned In This Episode:</b><br /><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/cgm-guide" target="_blank">Download Kayla’s Free CGM Guide</a></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/46eeggw" target="_blank">Purchase Dexcom Stelo on Amazon</a>*<br />  *<i>Ignore the poor reviews; many come from users who struggle to interpret the data or get a replacement when things go wrong—that’s where a coach like me comes in!</i></p><p><a rel="noopener noreferrer nofollow" href="https://youtu.be/BDzpHKuKCIg" target="_blank">Watch Kayla’s Dexcom Stelo Application on YouTube</a></p><p><a rel="noopener noreferrer nofollow" href="http://go.kaylagirgenrd.com/application" target="_blank">Book a Call with Kayla</a></p><p><a rel="noopener noreferrer nofollow" href="https://tr.ee/ogZH-M81C1" target="_blank">Submit Your AMA Question(s)</a></p><p></p><p>More from Kayla:</p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow on Instagram</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube</a></p><p><a rel="noopener noreferrer nofollow" href="https://go.kaylagirgenrd.com/newsletter" target="_blank">Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter</a></p>yes00:34:51Why Bother With Blood Sugar: Short-Term Wins, Long-Term Gains & How CGM Can Helpfull<![CDATA[Beyond the Noise: What To Expect from the Sugar & Strength Podcast]]>In this first episode of the Sugar & Strength Podcast, Kayla Girgen, RD, LD, CPT, shares the vision behind the podcast and what listeners can expect.

From blood sugar balance and continuous glucose monitoring (CGM) to functional fitness and rucking, this podcast cuts through health and nutrition noise with layered, nuanced conversations.

Grounded in Kayla’s experience as a Registered Dietitian, Personal Trainer, and long-time coach, the goal is to help listeners find practical, sustainable solutions that fit their life, because there is no one-size-fits-all approach.

Chapters

00:00 Introduction to Sugar and Strength Podcast

03:25 The Shift from Influencer Culture to Long-Form Content

05:51 Building a Foundation for Blood Sugar and Strength

07:16 Kayla's Personal Journey and Professional Background

11:11 The Role of Continuous Glucose Monitoring in Nutrition

14:16 Personal Interests and Closing Thoughts

Keywords:

blood sugar, strength training, continuous glucose monitoring, nutrition, personal training, health podcast, wellness, dietitian, fitness, lifestyle

Follow on Instagram

Subscribe on YouTube

Book a Call with Kayla

Buy RUCK FIT: Build Strength and Endurance by Walking with Weight

Ask Me Anything: Submit Your Question

Death of Influencer Culture by Alex Manderstam

]]>350d63d9-c1d8-4472-bf90-bef63797005eWed, 21 Jan 2026 22:19:07 GMT<p>In this first episode of the <i>Sugar &amp; Strength Podcast</i>, Kayla Girgen, RD, LD, CPT, shares the vision behind the podcast and what listeners can expect.</p><p></p><p>From blood sugar balance and continuous glucose monitoring (CGM) to functional fitness and rucking, this podcast cuts through health and nutrition noise with layered, nuanced conversations.</p><p></p><p>Grounded in Kayla’s experience as a Registered Dietitian, Personal Trainer, and long-time coach, the goal is to help listeners find practical, sustainable solutions that fit their life, because there is no one-size-fits-all approach.</p><p></p><p>Chapters</p><p>00:00 Introduction to Sugar and Strength Podcast</p><p>03:25 The Shift from Influencer Culture to Long-Form Content</p><p>05:51 Building a Foundation for Blood Sugar and Strength</p><p>07:16 Kayla's Personal Journey and Professional Background</p><p>11:11 The Role of Continuous Glucose Monitoring in Nutrition</p><p>14:16 Personal Interests and Closing Thoughts</p><p></p><p>Keywords:</p><p>blood sugar, strength training, continuous glucose monitoring, nutrition, personal training, health podcast, wellness, dietitian, fitness, lifestyle</p><p></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow on Instagram</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube</a></p><p><a rel="noopener noreferrer nofollow" href="http://go.kaylagirgenrd.com/application" target="_blank">Book a Call with Kayla</a></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/49zso6i" target="_blank">Buy RUCK FIT: Build Strength and Endurance by Walking with Weight</a></p><p><a rel="noopener noreferrer nofollow" href="https://tr.ee/ogZH-M81C1" target="_blank">Ask Me Anything: Submit Your Question</a></p><p><a rel="noopener noreferrer nofollow" href="https://onbrandmag.substack.com/p/the-death-of-influencer-culture" target="_blank">Death of Influencer Culture by Alex Manderstam</a></p>no00:13:26Beyond the Noise: What To Expect from the Sugar & Strength Podcastfull