Crash dieting before your wedding is not the answer. And today's guest has the evidence-based framework to prove it.

Dr. Kelsy Vick sits down with Registered Dietitian Nutritionist and Integrative and Functional Nutrition Certified Practitioner Bayleigh Wessel — founder of Balance Blue Collective — for the most practical, sustainable, and science-backed bridal nutrition conversation you are going to find. From protein baselines to blood sugar stability, hormone health to body composition — this episode covers the full 10-month runway to looking and feeling your absolute best.

What you'll learn:

• Why body composition matters more than the scale or BMI
• The add-before-subtract nutrition approach that actually works
• Why eating enough — especially protein — is non-negotiable for body recomposition
• The 10-12 month bridal nutrition timeline broken down phase by phase
• How underfueling and overexercising directly impact your hormones and cycle
• What to prioritize in the final months — hydration, inflammation reduction, and stability
• Why DEXA scans are the gold standard for tracking real progress
• Plus — Bayleigh announces her new podcast No Extremes launching July 8th

Links/Research Articles:

Bayleigh’s Website: https://www.balancebluecollectivellc.com/

Work With Bayleigh: https://balancebluecollectivellc.practicebetter.io/#/6303dccaf1314592c6e3e89a/bookings?s=64caec56aa6a6fd4822c505c

Bayleigh’s Instagram: https://www.instagram.com/dietitianbayleigh/

Bayleigh’s Tiktok: https://www.tiktok.com/@dietitianbayleigh

No Extremes Podcast Waitlist: https://balancebluecollective.myflodesk.com/podcast?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQPOTM2NjE5NzQzMzkyNDU5AAGnFucDrG7W3ZqsCKd51U6H9DKqJdyej1i_Ts9o2Djdo68jdUfAOfXn4vcNMKc_aem_TCdqwlup4TL4GMSPtytWCg

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Welcome to Wellness Fixes the Pod, a

by Maven Media production, where we

2

believe you deserve real education

from real experts, delivered

3

in a way you can actually use.

4

I'm Dr.

5

Kelsey Vick, your board certified

orthopedic doctor of physical therapy, and

6

this podcast was built for the girl who

is done feeling overwhelmed and frustrated

7

by conflicting health noise and is ready

for something she can actually trust.

8

Every week, we have honest, science-backed

conversations about your health,

9

your hormones, your brain, your

body, and everything in between.

10

No fluff, no fear-mongering,

just the truth.

11

Because understanding your

body is the most powerful

12

thing you can do for yourself.

13

A table full of experts built for

the curious girl who wants the truth.

14

So welcome.

15

Your seat is waiting for you.

16

Today I'm bringing you guys a guest

on the pod whose approach to nutrition

17

and fueling is so refreshing.

18

She is a registered dietician nutritionist

and integrative and functional

19

nutrition certified practitioner.

20

She's also the founder of

Balance Blue Collective.

21

Her approach brings together the

clinical rigor of traditional dietetics

22

with the broader root cause lens of

functional and integrative nutrition.

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The result is the kind of nutrition

philosophy that gets to the

24

actual why behind how you feel.

25

I can't wait for you guys

to learn from her today.

26

I know I learned a lot

in our conversation.

27

So with that, Bailey Wessel,

welcome to Wellness Fixes the Pod.

28

Kelsy: So let's start

with the foundations.

29

Let's say a bride comes to you wanting

to look her best and feel her best

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on her wedding day, or really just

any girl looking to look her best

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and feel her best for a big event.

32

What are some of the first things

you want her to understand about her

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body that a lot of girls get wrong?

34

Bayleigh: So one of the things that I

see a lot of brides come to me about

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is they just wanna lose the weight.

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And what the actual win is, is

the body composition, right?

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So keep building the muscle while

reducing the inflammation, and

38

it's two completely different

conversations and different outcomes.

39

So if we think about it like, so

for example, body composition, it

40

doesn't necessarily equal weight.

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So- You can be the same

number on the scale and look

42

completely different, right?

43

Think of Ilona, right, the rugby player.

44

Like, she is pure muscle, but if you

take her BMI, like, obviously her BMI's

45

gonna be high, but that's muscle, right?

46

So just because you have a number

on the scale or a BMI, that doesn't

47

necessarily equal healthy, right?

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Or it does equal healthy, right?

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It's just, it's not a great marker there.

50

So definitely looking at that.

51

The other thing is, too, with the

scale, I'm not a big fan of scale

52

if you want my honest opinion.

53

I think it's the single worst metric

for brides actually, when, when

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we actually look about it, because

again, it doesn't necessarily measure

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what we're actually looking at.

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So again, body composition

doesn't necessarily equal weight.

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second thing is, too, and one of

the th- biggest mistakes I see

58

brides make, is they eat less

instead of eating enough, right?

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So we cut down our calories, and we,

like, super restrict, or we cut out

60

a whole, like, food group and all

these different things, or we under

61

eat protein dramatically, right?

62

And with that one specifically,

that results in muscle loss.

63

It, you know, may be disguised as

weight loss, but it photographs like…

64

'Cause again, pictures are massive

whenever it comes to our wedding day.

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It photographs as, like, this

softer, less defined, less

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photogenic composition, right?

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And that's not necessarily what we want.

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So we wanna make sure we're eating

enough, and we're wanting to make sure

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we're truly fueling our bodies overall

and making sure we're getting protein

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during that caloric intake, right?

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Because that's super, super important

there, too, ? And when we think of

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protein, too, typically recommend to

brides eating a roughly around 0.8

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to one gram of protein per

pound of your goal body weight,

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and that goal body weight

is going to vary per person.

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That's how it's supposed to be, right?

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Everybody's different.

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Everybody is unique, right?

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So that 0.8

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to one gram of protein is going to be

super, super, super important there.

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The other thing, 'cause I'm throwing a lot

at you, but the other thing I see, too,

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is I see women eat half of that, right?

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They eat half the amount of protein

that they should be eating there?

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And that's, a clinical observation, not

necessarily a stat, but in my practice,

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you know, I see women that come to me and

they're typically eating closer to maybe,

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like, 50 to 60 grams when their target

should be closer to that 120 to 140.

86

So overall, the biggest piece

of advice that I typically give

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brides, add before subtract, right?

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Instead of removing, like, all of

these different food groups, all

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of these different things, let's

add some good things in, okay?

90

If we're not eating our vegetables,

let's add in some vegetables there, okay?

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I typically recommend trying to get

around 30 different types of fruits

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and vegetables into your diet a week,

and I know that sounds like a lot

93

That's really not what we think of like

herbs and different things like that.

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Like cilan- you can do cilantro,

you could do dill, you can do basil.

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That's three right there, and those

are just added into dishes, And we're

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getting a wide variety of different

vitamins and minerals in there too.

97

meal I tell brides, I'm like,

"Let's start just with the basics.

98

Instead of focusing on the number,

instead of focusing on those macros,

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let's start with getting a protein, a

fiber, a carb in every meal," right?

100

Because that's how we really just

build that foundation there, okay?

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And those foundations are

truly what's important overall.

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We wanna build those foundations.

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So protein, fiber, and a carb at

every single meal, So it, it's a

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wide variety of different things to

build into that overall big picture,

105

but it's truly important for that

bride to be looking at as a whole

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Kelsy: What would that timeline look

like for ideal changes to be made?

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a lot of the people's mindset around

big event planning and preparation

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with their bodies is, like, extreme

restriction and wanting to decrease

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body fat, like, in a really quick way.

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So what would that healthy, like,

timeline look like for some of the

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changes that you're talking about?

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Bayleigh: Yeah, 100%.

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So it's not quick.

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All right?

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Like, it's one of those things to where I

have people come to me, not just brides,

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I mean people in general, and they're

like, "I wanna lose 10 pounds in a week."

117

And I'm like, " Mm,

that's not gonna happen.

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That's not healthy.

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We- we're gonna rework this

just a little bit," right?

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But for brides specifically, we need to

be thinking, and typically it follows

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the engagement period, All right?

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I know some people are

engaged a little bit longer.

123

I was a two-year engagement.

124

My baby sister, she's getting

married this summer, too.

125

She's a two-year engagement as well.

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But it takes that full year, and

I want brides to really take their

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time because if we crash course

it, it's not gonna work, right?

128

We become overwhelmed.

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We become stuck.

130

We may see some other body issues pop

up because we're like, for example,

131

chronically restricting, or we're

taking some random supplement off the

132

market that may not be FDA-approved.

133

And then from there, what happens?

134

We lose our period, we bloat more,

we start having other issues, and

135

that's the last thing we want to

happen before the wedding, right?

136

Very last thing.

137

So overall, I typically recommend

probably around 10 to 12 months.

138

That's, like, the dream timeline.

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That's what I recommend.

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Okay?

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And it's gonna give you that

perfect runway to do it right.

142

It's sustainable, it's hormone-friendly,

and there's no extreme moves here,

143

And so if we kinda break it down in

terms of, like, okay, what's gonna

144

happen with every single month?

145

So if we think in terms

of months, 12 to 9.

146

Okay?

147

So we're working top down.

148

That's gonna be more of,

like, our foundation phase.

149

So we're gonna be establishing that

protein baseline based off of your height

150

and weight, mmkay, and what works for you,

what your training schedule is, what your

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work-life balance is, all those things.

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We're gonna be establishing

that sleep routine.

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That is crucial.

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Oh my gosh, the amount of times

I've talked to people about sleep…

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Yes, I'm a dietician, but sleep

plays such an important role.

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You probably do the same thing, Kelsey,

of like, "Hey, we maybe need to, like,

157

get a few more, you know, hours of

sleep instead of that five to six."

158

Our bodies don't recover that way, right?

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The- Good or perfect amount is around

that seven to nine hours of sleep, right?

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Like, that's like the sweet

spot in terms of sleep.

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So really establishing

that sleeper routine.

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On top of the sleeper routine too, like,

we wanna make sure, like, okay, are we

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really getting, hitting that REM stage?

164

Are we getting enough deep sleep?

165

Are we not tossing and

turning all night, really?

166

So focusing on that foundation there.

167

The other thing too is really focusing,

and this is where we can start

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introducing that strength training.

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So at a minimum, you know, strength

training about three times a week, and it

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doesn't have to be anything crazy, okay?

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It can be basic, right?

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It can be, you know, we go to the

gym and maybe we work arms, maybe we

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work back, maybe we work legs, right?

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It doesn't have to be crazy overall,

just get there, show up, work on those

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routines because the thing is too, we

gotta work on, is establishing that

176

routine and developing those habits,

and I'm a big fan of habit stacking.

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I don't know if you guys have ever heard

of habit stacking, but we start small, and

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we wiggle our way up from there, right?

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So habit stacking.

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So if we start like, say

you're going to the gym, maybe

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three is not feasible for you.

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Maybe you're starting at two.

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Okay, perfect.

184

Two.

185

Fantastic.

186

From there, we bump up to three.

187

From there, we may bump up to

four, and maybe four is your max.

188

That's totally fine.

189

We're just getting into the gym, and we're

starting that strength training too, okay?

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And then heck, maybe you get crazy.

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You add in some cardio, you add

in some Pilates, you add all

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of these different things in.

193

That's totally fine,

194

But just getting in there and starting

to develop that routine, okay?

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And the last thing with that foundation

phase is that regular meal timing.

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This one's a big one, okay?

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Because I see, especially

during the wedding planning

198

stage, I was guilty of it.

199

I will be the first one

to admit that, okay?

200

It gets busy.

201

It becomes a lot, right?

202

Because if we think about we have to go

visit venues, we have to meet with our

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family, we have the bridal shower, we

have bachelorette parties, we have all of

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these things going on, we forget to eat.

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And whenever we forget to eat, that

affects our blood sugar, that affects

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our energy, that makes us potentially

bloat more, that affects the weight.

207

It has just this downward

spiral of effects, right?

208

So in eating intuitively, and making

sure we're eating our breakfast,

209

making sure we're eating lunch,

eating dinner, and if we need a

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snack in between, that's fine, right?

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But eating regularly.

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So moving into month nine to six,

this is more of that optimization

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phase as I like to call it.

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So this is where we are gonna dial

in if we wanna f- you know, adjust

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our body comp a little bit more

and we need to shift that, we're

216

gonna dial in our macros, okay?

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We're gonna add in that daily walk.

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And when I say daily walk, I know

10,000 steps is excessive for a

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lot of people, especially if you

are working a desk job like 90% of

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people I feel like anymore, right?

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Getting up and walking all the

time, it takes mind work, So getting

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a minimum of 8,000 steps, okay?

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Right.

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And that doesn't have to be all at once.

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Like, if you guys are oura girlies

or Garmin girlies, right, it's gonna

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track, and y- I promise you're probably

walking more than what you think you are.

227

So even if it's, on my lunch break I'm

going to be intentional and I'm gonna walk

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around the building, right, or the loop

or whatever works, or around the office.

229

Heck.

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You know what I mean?

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Starting to get those steps in.

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Starting to get active there.

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Okay The other thing with that

optimization phase is refining that sleep.

234

Okay, you're probably gonna start

to pick up on, right, if I'm not

235

sleeping well or I'm tossing and

turning, this just isn't going well.

236

Okay, maybe we need to

adjust the sleep environment.

237

Maybe we need to make the room darker, a

little cooler, different things like that,

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okay, and really refining that sleep.

239

'Cause again, that's when

that recovery happens.

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Stress management is also really

big in this phase too, okay?

241

Because again, wedding

planning is stressful.

242

I mean, I was…

243

I'm very type A, do not get me wrong.

244

I- my mother, she's just like, "Bailey,

you just had all your stuff together."

245

And I'm like, "Yes, I know, because

I don't take a break," right?

246

That was me during that time, right?

247

So I was stressed 24/7.

248

Like, my oura ring was

just, like, off the charts.

249

It's like, "Bailey, calm down.

250

Bailey, calm down," right?

251

stress management is crucial, right?

252

Do some breathwork, meditate, right?

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I don't know if anybody meditates here,

but I have my, like, go-to meditation that

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I'll pick, or I'm a prayer girlie, too.

255

I'll hop on Hallow prayer, Any

sort of just mindfulness, those

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stress management techniques.

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Even walking, right?

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Stepping away from your desk,

going and walking is super crucial.

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month six to three, this is gonna

be that refinement phase, right?

260

So if we need-- if, again, if we're

working on that body comp, small

261

caloric adjustments if needed, okay?

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Maybe a deficit if you

need that, too, right?

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So around that 10 to 15%.

264

But if you do anything more than that,

that's when we start to see those

265

hormones start to get kinda funky.

266

So we don't wanna do

anything more than that.

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Again, I don't want you guys

having any wonky hormones.

268

Again, a lot of times when we're

thinking marriage, a lot of

269

times we're thinking babies, too.

270

So that's the last thing

we wanna do here, right?

271

The other thing with this,

okay, emphasizing recovery more.

272

So protein, within that two hours, right?

273

Or maybe we're adding in, you know,

15 minutes sauna session, okay?

274

Or we're doing more stretches, okay?

275

Something in terms of

that overall recovery.

276

The other thing you could do here,

too, you can get some blood work done.

277

We can really see, okay, what do we

need to, like, tinker with, right?

278

So say, for example, we have some ferritin

low, or our vitamin D levels are low, or

279

different things like that, we can start

to tinker with that and adjust that.

280

That would be more in

that refinement phase.

281

And then month three of one, okay, so

we're getting towards the end of it.

282

We're getting close, right?

283

This is gonna be that maintenance and

that inflammation reduction, And this

284

is not, and I repeat, my gosh, this

is not the time to do any big fixes.

285

This is not the time to go and buy

some, like, detox teas or some random

286

supplement that's going to be like,

"Oh, you're gonna lose weight."

287

No.

288

is not the time for it, okay?

289

Do not do aggressive deficits,

and that's even, like, you know,

290

bumping up your workouts to,

like, three-hour workouts a day.

291

Girl, that does not need to happen.

292

Okay?

293

Or significantly reducing

your caloric intake.

294

Girl, that really does not need to happen.

295

You know what you're gonna do?

296

You're gonna crash.

297

Okay?

298

We're not doing anything

crazy during this time, We're

299

focusing on skin, sleep, energy.

300

That's our priorities.

301

Okay?

302

gonna do a few things

to really help that out.

303

One being reducing alcohol.

304

Alcohol is a major

inflammation driver, right?

305

So we're gonna be reducing

that alcohol overall.

306

The other thing we're gonna be adding

into our routine, mag glycinate.

307

Magnesium glycinate.

308

I'm a huge magnesium

glycinate person, right?

309

I take it every night before bed.

310

Helps really calm the system,

the nervous system overall.

311

So taking that magnesium

glycinate before bed, right?

312

It's also gonna help with

some bowel movements.

313

Wanna make sure we're

going to the bathroom.

314

I know some girly pops, whenever they get

stressed, they don't go to the bathroom.

315

Okay?

316

I have a few friends

that are that way, right?

317

So we wanna make sure we are taking that.

318

And also, you know what

also helps with that?

319

Drinking water, And eating

your food regularly.

320

You see how this all

starts to stack together?

321

Okay, we're building, right?

322

So we start small, habit stacking, and

then we're working our way up, right?

323

Then when we think week of, okay,

this is the big one- the love of

324

everything, do add anything in.

325

Don't try any new foods.

326

Don't try any new restaurants.

327

Don't try any new supplement, okay?

328

This is not the time to try

anything new, friends, okay?

329

We are not messing anything up.

330

We have put in the work over this

past year at this point in time, We're

331

not gonna do anything to wreck the

system, The other thing we're gonna do

332

here, we're gonna hydrate, We're gonna

make sure we're drinking our water.

333

Why?

334

Because if we don't drink our

water, o- one, start to lose

335

the energy a little bit, right?

336

But the other thing, too,

it can kinda dull your skin.

337

Have you ever noticed that if you, like,

don't drink enough water, your skin starts

338

to dull and it gets kinda, like, wonky?

339

So we wanna make sure we're drinking

our water, We're gonna be eating, okay?

340

I know you're not gonna want to.

341

I didn't want to.

342

I don't think anybody wants to eat 'cause,

like, the wedding week nerves are high.

343

There's a lot of things going

on and you're like, "Oh,

344

my gosh, I have this to do.

345

I have to go get my dress.

346

I have to make sure…"

347

If you love my husband, but this

man, you know he didn't have his tux.

348

So you're like, "Oh, my gosh,

I gotta get my husband's tux.

349

And we have to make sure all the

bridesmaids are good and all the groomsmen

350

have their tux," and everything, right?

351

There's a lot of stressors going

on, and you don't want to eat.

352

But you have to eat, even

if it's a smoothie, okay?

353

I know there's a lot of people

saying like, "Oh, smoothies

354

aren't great for you."

355

You can build a really awesome

jam-packed nutrient-dense smoothie, okay?

356

Anything you can get into your system.

357

Make sure you are still eating

overall, Limiting that alcohol

358

again, okay, especially three

to four days before, right?

359

'Cause that is, again, it's

an inflammation driver.

360

Making sure we're eating our proteins,

getting our fruits and vegetables,

361

eating the rainbow, You can be eating

the rainbow during this entire time.

362

I encourage you to eat the

rainbow this entire time, and

363

I'm not talking about Skittles.

364

I'm talking about your fruits and

vegetables, Right, because your

365

fruits and veggies are important,

Last thing here, too, glycinate.

366

Make sure you're still doing that MAG

glycinate 'cause that's really gonna

367

calm that overall nervous system.

368

All right.

369

But overall, that's typically how

I would set up that roadmap, okay?

370

That 10 to 12 month…

371

This is not a crash course

right before all of this.

372

It's the last thing I

want you to do, okay?

373

You're gonna feel like crap.

374

kinda start to look like crap,

and that's the last thing we

375

want on your wedding day, right?

376

Like, we want you to be stunning.

377

This is your day, And you wanna

feel the best that you can.

378

don't wanna feel like crap.

379

So we're gonna do everything in our

power ahead of time so you don't.

380

Kelsy: I love that.

381

I come from the generation where

it was just the only formula we

382

cared about when it came to body

composition, and honestly, who even

383

cared about energy levels at that time.

384

But it was like, you know,

calories in, calories out.

385

Those were the only two numbers,

and I just love that you broke it

386

down as, someone who is, like, just

super educated on fueling and how

387

the female body handles fueling.

388

You did not just talk about fueling

and, like, what you're putting in our

389

body, but you talked about the holistic

aspect around all of it, which I feel

390

like is those, like, extra little

secret things that are part of that

391

calories in, calories out formula.

392

Like, we, we didn't care about all

of the other, you know, sleep, stress

393

management, hormones, blood sugar levels.

394

Like, what even was that?

395

We just cared about calories,

and let alone what even made

396

up those calories, right?

397

It was, like, the number, not

even the, like, protein amounts

398

Bayleigh: it too, like, no 100%.

399

And if we think about it too, like I

think we're really shifting in terms

400

of healthcare overall to instead of

just looking at one picture, we have

401

to look at the whole body approach.

402

We have to look at everything overall,

and that includes genuinely everything.

403

That includes our lab levels.

404

That's going to include our sleep.

405

That's gonna include our exercise.

406

That's gonna include

our stress management.

407

That's gonna include the way we eat,

the way we think, everything overall.

408

We have to start looking at the

full picture because friends,

409

you are not just one part.

410

You're not just one blood test.

411

You're not just one type

of exercise or one type…

412

No.

413

Your body doesn't get

fixed that way, right?

414

And so we start, have to start

looking at it as from that

415

whole body overall approach

416

Kelsy: And like you said, taking

that engagement era, that bridal

417

era, that 10 to 12 months, because I

really do feel like that's average,

418

and a lot of body composition changes

from, like, an exercise standpoint.

419

You know, I, I speak about the

same thing that you spoke about.

420

Like, it takes time to experiment

with what feels good for your body

421

with exercise and with fueling.

422

So this bridal era is really just a

way to encourage people to look at

423

things a little bit more long-term.

424

Yes, the wedding day might be this,

like, motivator for these body

425

composition changes, these fueling

changes that you might have needed to

426

make, the sleep changes you might have

needed to make, the stress management

427

techniques you might have needed to add.

428

But it can be that external motivator

for these changes that can last well

429

into that first year of marriage, second

year of marriage, tenth year of marriage.

430

Like, it's just this nice period

where you're already thinking about,

431

"How can I build the best life with

my partner, but how can I also, like,

432

build the best me, you know, the hottest

version of me when it comes to my

433

mind, body, soul, spirit, all of it?"

434

Bayleigh: 100%.

435

And I'm really big on thinking in terms

of, like, long-term health too, right?

436

So heck yeah, your wedding

can be 100% your motivator.

437

Fantastic, my friends.

438

let's think past the wedding, okay?

439

Because we're not putting all of

this work that we put in over this

440

past year and just letting it go.

441

W- what did you do that for?

442

To look good in one picture?

443

No!

444

You've put in work here, my friends,

That's the last thing I wanna do, is

445

all that work to go to waste, okay?

446

And right, like we k- talked

about a little bit earlier, so a

447

lot of women are thinking about

babies after marriage too, right?

448

The work you are gonna start putting

in for that wedding is gonna be a

449

roadmap leading into that, which

Kelsey and I know we're talking

450

about that potentially later.

451

But, you know, it's one of those things

to where if we think in terms of long-term

452

health and what we want from our bodies,

what we want to, you know, portray from

453

a personal standpoint, but also in our

marriage and what we wanna influence on

454

our spouse and our kids and our family

and our friends and who we want to be,

455

this can very well be that start, and

this can very well start that change,

456

That lasting change,

457

Kelsy: You touched on a few points.

458

One that really stuck out to me earlier,

speaking of the, the secret contributors

459

to things like body composition and

energy levels, you mentioned blood

460

sugar levels related to bloating.

461

And I have noticed that significantly

in my own previous history of fueling

462

and trying to figure out, you know,

how to change my body composition

463

primarily with deficit and caloric

deficit and not in a healthy way.

464

But I noticed myself, like, when my blood

sugar levels got out of whack and I felt

465

those cravings, I also felt more bloated

even with that restriction, and I think

466

a lot of girls can get in that mindset.

467

So can you talk a little

bit about that, too?

468

Bayleigh: Yeah, 100%.

469

So blood sugar actually plays

a role in so many things.

470

Like, a lot more than what I think a

lot of the public and what is, like,

471

social media typically, like, leads

on, which is kind of crazy, right?

472

It's almost like the unsung hero

of a lot of chronic conditions, In-

473

including bloating and inflammation,

and all these different things here.

474

We live in a society today, and Kelsey,

I'm sure you see this all the time, too.

475

We- it's very carbohydrate-based.

476

live in a society I call the SAD diet,

so the standard American diet, okay?

477

And it is very sad, right?

478

It's a lot of processed foods, minimal

protein, very minimal fiber, okay?

479

we are eating those types of diets who

are, that are very high in carbohydrates,

480

what's it gonna do to our blood sugar?

481

It's gonna spike it, And we're

gonna see a lot of peaks.

482

What we wanna see from our blood

sugar overall are those valleys, okay?

483

So what can we do to get

those valleys overall?

484

Include a protein, fiber,

and carb at every meal, okay?

485

It's easy.

486

It's really not that hard.

487

Now, those chronic blood sugar spikes,

again, that overall can contribute

488

to that overall inflammation.

489

It can also contribute to

hormone issues, chronic disease.

490

I've seen patients even with

autoimmune conditions, right?

491

Their blood sugar is all out of whack,

and it makes those conditions worse.

492

We see blood sugar affect

so many different things.

493

I see it affect so many

different things in practice.

494

It's crazy, right?

495

So including that protein, fiber,

carb, and fats, don't forget the fats.

496

At every single meal.

497

That's gonna be so crucial, right?

498

And it's gonna help reduce

that overall inflammation.

499

Another thing you can do, too, this one's

a fun trick that I always tell my clients,

500

especially the ones who wear C- CGMs.

501

I did a CGM trial at one point, and

that was 10 out of 10 recommend.

502

That was cool.

503

But walking after meals, it blunts that

post-glucose spike, which is really cool

504

Kelsy: I love that what do they call them?

505

Like fart girl walks or there's like

girls that'll put on it, you know?

506

I'm like, "I love this.

507

Yes, yes

508

Bayleigh: Oh my gosh, yes.

509

But it, they have something there, right?

510

Like, you know, yes, wellness

influencers, we need to watch, mm-kay?

511

We need to be mindful of the content

that we are taking in because nothing

512

on the internet, or I should say,

a lot of what's on the internet,

513

is not necessarily true, right?

514

But those hot girl walks,

they have something to it,

515

especially after eating, mm-kay?

516

They're onto something.

517

honestly, make it fun, right?

518

If you're anything like me, I

love there's like a magnesium

519

drink that I absolutely love.

520

I'll drink my magnesium drink on my

hot girl walks or my fart girl walks.

521

You know what I mean?

522

Make it fun.

523

your husband, take your friends.

524

If you've got girly pops in

the neighborhood, make it

525

like a nightly thing, right?

526

Heck, if you're married and you've got

kids, put the kids to bed, go on your

527

walk, whatever you need to do, right?

528

It's so much fun.

529

Make it interesting, right?

530

They're onto something.

531

of the other things they say, I'm

like, "Mm," but that one they're on

532

Kelsy: The hot girl

walk, the fart girl walk.

533

I just love the names that pop up.

534

I'm like, or the

digestive walks, you know?

535

I'm like, "Hey, that, hey,

that's cool," you know?

536

Bayleigh: yes.

537

Kelsy: walks, I'm like

538

Bayleigh: are so creative, man.

539

I am not that, I'm not that creative.

540

Kelsy: I will borrow, I wish I could

credit, but I've seen it a lot where

541

I'm like, "Okay, these are funny."

542

Like, I actually like that

term and it's so funny to me.

543

I'm like, but it also is accurate

544

Bayleigh: Yes.

545

No, I wish I was that creative.

546

I'm really not.

547

I try to be.

548

I'm very, like, on the analytical

brain side, which is why I'm in the

549

field that I'm in, and I'm not, like,

marketing or anything like that.

550

I, I leave that up to

the marketing girlies

551

Kelsy: Totally, totally.

552

You mentioned a CGM.

553

This is something I wanna do, too.

554

I have recently gotten an updated DEXA

scan, which we were kinda talking about

555

earlier when we talked about the number

on the scale and the BMI not being

556

the most accurate representation of

someone's, like, whole body picture.

557

And my DEXA scan, I was, like,

so proud of, you know, actually

558

because we did a whole episode

on, like, analyzing my results.

559

But basically, it was my first one in

11 years, and I wanted a new baseline.

560

I'm in this era, I'm calling

it, like, hottest girl era.

561

Like, basically before pregnancy, which

again, we will talk about, you know.

562

Stay tuned, you guys.

563

I'm excited for that conversation.

564

But it's like, how can I, get

the healthiest but hottest

565

version of myself, too?

566

And with that comes the DEXA scan and

looking at my muscle mass, my fat mass.

567

So I wanted this updated sort

of picture, and I was telling

568

everyone I had gained I believe it

was almost 15 pounds in 11 years.

569

And number on the scale, you'd be like,

"Oh my gosh, Kelsey, like 15 pounds."

570

But

571

Bayleigh: A lot of people

572

Kelsy: yeah, when you break it down,

I think it was almost 14 pounds of

573

muscle, which I was like, "This…"

574

Or lean mass, you know?

575

So I was like, "This is actually,

like, very, very exciting."

576

So having that data for, for us

girls who are data-driven, you

577

mentioned the CGM, DEXA scans.

578

Where should someone who has that more,

like, analytical mind like maybe we do

579

put those in their sort of, like, bridal

era or, or their hottest version era?

580

Like, what are some good metrics and

objective ways to track some of these

581

things that we're talking about, and

where should those be put throughout

582

that sort of, like, timeline?

583

Bayleigh: 100%.

584

I really think the DEXA scan is honestly

one of the biggest things for it.

585

CGM, mm, is it worth it?

586

It's cool to see, don't get me wrong.

587

Like, it'd be really awesome.

588

But you can also do it with a,

like, a finger prick, right?

589

Finger prick is always gold standard

when it comes to measuring CGMs.

590

CGMs are not…

591

One thing I found from my trial

they're not always accurate, right?

592

And some of the CGMs, I've tried

multiple different types, they're

593

maybe a little too off for my liking.

594

So very wary of the CGMs.

595

But the DEXA scan is definitely

one that I think would be

596

awesome if you have access to it.

597

I think, honestly, you could

almost do it at every stage.

598

definitely doing it safe one, right?

599

Those foundation stage, that,

like, 12 to 9-month range, just

600

getting that overall baseline.

601

And then if you wanna check

throughout, fantastic.

602

But if you're one of those people

too, and I mean, I'm very keen and I

603

try to be very mindful on this too,

because I do think it's important.

604

If you're one of those people and

numbers bother you, don't worry about it.

605

It's not that important, okay?

606

Like, you don't need

to have those numbers.

607

You don't need to

constantly be on a scale.

608

You constantly don't need

to be looking, all right?

609

Just don't focus on the numbers.

610

If, if that is you too, right, and body

image and body composition really kinda

611

starts to bug you also, pictures, okay?

612

Take pictures.

613

All right?

614

And you can start to see that

change from pictures too.

615

But, but yeah, DEXA, if you are on

that analytical mindset and you love

616

to see those numbers and track on

that, you could definitely do it each

617

stage if you have access to it, 100%.

618

Kelsy: I feel like it also helps

me as someone who has previously

619

been super concerned with the

number on the scale, right?

620

Like, you know, little college

Kelsey, that, that's what…

621

You didn't want the freshman 15.

622

Like, that was the worst thing that

could possibly happen, you know?

623

And it, it helped me to realize, like,

okay, there is more to this number.

624

There is more to who I am in

my own makeup than, you know,

625

just that number on the scale.

626

But I've also noticed with some

of the changes that I've been

627

implementing, I also feel better,

like in my skin, in my body.

628

So I think, like you said, taking

pictures, but I also know that I think

629

people will start to feel it once

they enact these, like, true changes.

630

Again, not this extreme restriction

that I feel like a lot of us get into,

631

or like you said, even the adding.

632

Like, adding three hours of

exercise, like all of that stuff.

633

I feel like this longer term look, you

actually do start to feel better in

634

how your body, moves about the world

635

Bayleigh: Yeah.

636

And it's one of those things at the end of

the day, too, that's what matters, right?

637

if we think about it, like,

all right, yes, we wanna look

638

the best on our w- wedding day.

639

Yes, we w- wanna look the best in

pictures, but at the end of the day,

640

too, we got hair, makeup, this beautiful

dress you're gonna be putting on.

641

You got the bridal party that's gonna

be hyping you up, But if we feel like

642

crap, is it gonna matter, Because

what are we gonna be focused on?

643

That we feel like crap, We wanna

feel the best that we can, okay?

644

And that, that's, that's truly what's

gonna matter, We wanna be there and

645

mindful and present, and feel great

enough to experience all of that, okay?

646

'Cause it's one of those things

at the end of the day, if we feel

647

like crap, what are we doing,

648

Kelsy: I know you touched on it a little

bit before, but part of, like, feeling

649

our best, not only with body composition,

but also with energy levels, relates

650

a lot back to hormones, and I think

that's another sort of secret, I guess,

651

ingredient in this whole grand scheme

of things that a lot of girls forget.

652

So can you touch on hormones a little

bit and the role that they play in

653

our bodies in helping us to look

our best, whether it's with body

654

composition changes or even, like,

feel our best with energy levels?

655

Bayleigh: So if we think in, like,

terms of, like, hormone health, right?

656

Because I feel like hormones, for some

reason, it has become so trendy online.

657

And a lot of people, I think their

intentions are truly good, but I

658

think they're getting it wrong.

659

for example, cortisol

has become the villain.

660

Cortisol's not the villain, right?

661

Or we have people who are like, "Oh my

gosh, you have to have progesterone.

662

You have to have it."

663

yeah, but not the way

you're saying it, right?

664

Hormone health is not a vibe.

665

It's measurable, and it's felt, right?

666

And you guys should know

what both feel like.

667

And that feels like energy that's

stable across the day, and you're

668

not crashing at 2:00 PM, and you're

going to Starbucks and trying to buy

669

a coffee, only to recover that energy

for you to crash an hour later, right?

670

It sh- it should feel like a mood

that's reasonable across your entire

671

cycle, And we're not going from one

extreme to the next off your period and

672

getting close to your period, right?

673

It should feel like, you know, or your

period arriving on time even, Every 24 to

674

35 days, That's typical for most of all.

675

It's not, you know, late.

676

It doesn't come with severe PMS.

677

It should feel like sleep that's

deep and also restorative, right?

678

It should be, you know, your, your hair,

your skin, your nails not actively telling

679

you that something is wrong, Like, our

hair is not brittle, and our fingernails

680

don't have severe, like, indented lines

on it, showing that we may have a nutrient

681

deficiency, And our libido exists, right?

682

We have that sex drive.

683

That's what it should

look like there, okay?

684

And it shouldn't be

anything that that's not,

685

Kelsy: how can underfueling or

overexercising affect our hormones?

686

Like, what are some of the risks that

we run if we do go into some of those,

687

like, extreme deficits with fueling?

688

Maybe we're not, maybe our goal is

not to affect our hormones, but what

689

are some things that can happen to

our hormonal health if we start to

690

restrict when it comes to fueling or

overexercise or get super stressed,

691

underfueling, overexercising,

lack of sleep on top of stress?

692

How do all of those things affect

our hormonal health picture?

693

Bayleigh: so let's

think about it this way.

694

So food doesn't just, like, fuel you.

695

It's the literal raw materials

that your body uses to

696

actually build those hormones.

697

Okay?

698

So if we are not eating, not

building those hormones, right?

699

And it starts to have that severe

domino effect on down, right?

700

So if we think about it, it, you

know, in that three-stage framework.

701

Okay?

702

So one being production.

703

So hormones are built from

protein, healthy fats,

704

cholesterol, micronutrients, right?

705

So a wide variety of different things.

706

Chronic undereating chronic

underproduction, And this is

707

well-established in the literature.

708

It's typically called, it's a functional

hypothalamic am- am- amenorrhea.

709

I can never say that word,

but amenorrhea, right?

710

And that's a textbook example.

711

So the body will shut down the sex hormone

productions when energy availability

712

drops below, I think it's around,

like, thirty calories per kilogram

713

of fat-free mass per day, right?

714

So we start to see that shift.

715

Number two is that regulation, So stable

blood sugar equals stable hormones, okay?

716

This goes back to that blood

sugar conversation we were

717

having earlier too, right?

718

we're eating protein-forward meals,

including that fiber, doing that post-walk

719

at the end of the meal, that's gonna

do more for your hormone regulation

720

than most supplements ever will, As

a dietician, I am always food first.

721

I will always forever be food first.

722

Food is medicine in my book, and

food plays a crucial role in every

723

single system in your body, No

supplement will ever replace that.

724

You can try to out-supplement your

way out of a lot of things, including

725

hormone issues, and if you still don't

w- fix that framework, if you still don't

726

fix your diet, if you're chronically

undereating, it's not gonna fix it, right?

727

We're just putting a Band-Aid over

a bullet hole at that point, and

728

it's just not going to work, right?

729

clearance.

730

So this one, if we think in terms of

our liver and our gut, They metabolize

731

those hormones for elimination.

732

Our body-- Shocker.

733

Our body has elimination systems, right?

734

They have detox systems.

735

Wow!

736

Right?

737

You're sold all these things online

saying, "Oh, this is gonna detox you.

738

Oh, drink this tea, and this is gonna…"

739

No, it doesn't work like that.

740

Our body actually does that for us.

741

So amazing.

742

Isn't it amazing how

our bodies are created?

743

Truly, right?

744

Like, we have that liver and our gut

that does that work for you, right?

745

Whenever you go to the bathroom

and you poop, what is that?

746

It's elimination.

747

It eliminates the bad things

out of the body, right?

748

if we're constipated, okay-- And you're

probably like, "Why are we talking about

749

constipation with hormones, Like, but how

does that have to deal with it, right?"

750

So whenever we're constipated, we

have that recircling of estrogen.

751

And that's not great for the body.

752

Whereas if we have regular

bowel movements, it supports

753

that proper hormone clearance.

754

Three things, right?

755

So a lot of things happen

with those hormones, okay?

756

And a lot of things happen to make

those hormones work the way they should

757

Kelsy: I love that, and I actually,

I'm gonna like now think about

758

this when I'm eating my own food.

759

Like, I'm building my hormones.

760

You know, I love looking

at it that granular.

761

Or you know, I'm building muscle.

762

The two-hour window of protein after

exercise, I've been trying to be a

763

little better about that because I'm

one of those people that probably

764

would tell you, like, "It's so

hard for me to eat after exercise.

765

I just don't feel hungry."

766

But I've been being more purposeful

about that, and I think of

767

it as like I'm building the

muscle So I, I like that, image

768

Bayleigh: My go-to, was gonna say

my go-to literally, fun fact, is

769

literally dates and almond butter.

770

Just trying to get, like, some protein in.

771

That's an easy one

772

Kelsy: I've been making date bark.

773

So I'm doing dates, sun butter,

which I've found spreads a little

774

easier than the almond butter that

I buy, and then dark chocolate.

775

I'm a huge dark chocolate fan, so

776

Bayleigh: That one's good too.

777

I love dark chocolate too.

778

It's not bad.

779

Kelsy: no, but

780

Bayleigh: chocolate's not

781

Kelsy: it's delicious, and

it's a little dessert too.

782

But that's funny, the

dates and almond butter,

783

Bayleigh: really good

784

Kelsy: it's…

785

The dates and almond butter are good.

786

I, I, like, flatten my dates, roll the

sun butter on it, and then I freeze it.

787

You know, I do like a…

788

It, it's more of a process than

just the date and the almond butter.

789

So the date and the almond butter

is a little more approachable

790

Bayleigh: It's okay.

791

there's one product I'm

obsessed with right now.

792

I am not affiliated with

them whatsoever, I promise.

793

Realzy is, like, my quick and easy,

like, I will just go and grab it e-

794

whether it's, like, a pre-workout snack

or I need something, like, right after.

795

They're, like, almond filled dates.

796

And I know it's a super easy snack to

make, and I know I could make it myself,

797

but just the convenience of it is

798

Kelsy: Real Z, like real food, Real Z.

799

Okay, I haven't heard of those.

800

I'm gonna have to go look those up

801

Bayleigh: it's R-E, R-E-A-L-S-Y.

802

Kelsy: Okay.

803

I'm gonna … I have never had them.

804

I'm sure they're probably really

good in the fridge, like a little,

805

you know, like a little popper

806

Bayleigh: Oh, I haven't done that.

807

That sounds good.

808

Kelsy: the convenience factor too

809

Bayleigh: good.

810

Yes.

811

Well, and that's big

for people too, right?

812

Because, like, that's one of the

biggest things I hear, especially,

813

like even from brides, from mothers,

from, you know, everybody is, " I

814

wanna eat healthy," but it's the

convenience of it, We are now shifting,

815

which is finally, as a population to

where, okay, if we're gonna make…

816

we have to have this from a convenience

standpoint, we want good ingredients,

817

we want this to be a better option, we

want it to have fiber, we want it to have

818

protein, we want it to have what it needs

to have in it, and be healthy, right?

819

And so we're seeing all these

products flood the market right

820

now, which is fantastic, great.

821

I love it.

822

And you have products like

Realsea that are coming on, and

823

it's just a quick and easy grab

824

Kelsy: I love it.

825

Well, Bailey, thank you so much for coming

on, chatting all things like bridal,

826

wedding prep, fueling, but really just a

sneaky way to talk about female physiology

827

and how food actually affects our bodies.

828

So thank you so much.

829

How can people support you?

830

What do you have coming up that's

super exciting that just recently

831

sort of we started hearing about?

832

Bayleigh: Oh my goodness, yes.

833

You guys can find me, I own a private

practice called Balanced Blue Collective,

834

so you can find me on Instagram

under Balanced Blue Collective.

835

You can find me on Instagram

under my personal, which

836

is Dietician Bailey, right?

837

We post all those fun things.

838

You can find me on TikTok under

Dietician Bailey, all those fun things.

839

We have a lot of fun things coming up

with Balanced Blue Collective actually.

840

Surprise, surprise, I'm launching

a podcast, So that'll be launching

841

July 8th, It's called No Extremes,

and we'll be talking all things

842

nutrition, all things integrative

functional nutrition, No BS, okay?

843

We're direct, we're to the point, right?

844

And you can also find me dir- through my

services through Balanced Blue Collective

845

Kelsy: Awesome.

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You said you're out of Indiana,

but can any other states or girls

847

in other states work with you?

848

Bayleigh: Yes, so I'm

in Indiana right now.

849

Fun fact the which is the Commission

of Dietetic Registration, we're

850

working on licensure compact.

851

So hopefully that's going to be

launched soon, and hopefully Indiana

852

can hop on that train so we can do

that, so we can practice out of state.

853

But outside of that if you

are in California, Colorado,

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Arizona, Michigan, Virginia,

Washington, and Maine, let me know.

855

I can help you out.

856

But we do have a wide variety of

different, things coming up, too,

857

that aren't licensure required.

858

So a lot of good things coming.

859

I'm really trying to help you

guys out because a lot of people

860

are needing a lot of information.

861

I'm helping out in any way that I can

862

Kelsy: I love it.

863

And I learn so much from Bailey.

864

I'm in Texas, so I wouldn't be able to

work with her from a formal standpoint,

865

but honestly, the education you share,

I'm so freaking excited for your

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podcast because I know you guys can

tell she's such a, a light, a joy.

867

Like, she has a way of sharing

information in just like a fun, girly

868

way, but also you know it's like coming

from someone who has the education

869

and clinical expertise to back it up.

870

So I really appreciate you.

871

I really appreciate you coming on.

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I'm excited for our next conversation.

873

Bayleigh: me on.

874

Thank you.

875

Kelsy: Yes, yes.

876

Awesome.

877

Well, I also will leave all of the links

to all of Bailey's socials, how to book

878

with her her website, all the things for

that, including her wait list for her

879

podcast that releases July 8th, for those

of you guys in the show notes below.

880

But thank you guys for joining us.

881

I hope you learned a lot from Bailey,

and we'll see you guys again on the next

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episode of Wellness Big Sis the Pod.