Creatine, fueling, fasting, pelvic health, breastfeeding, and sex — this episode of Wellness Big Sis the Pod highlights the most impactful lessons I learned in 2025 about women’s bodies across every life stage.

From creatine’s role in PMS, pregnancy, and postpartum to how fasted workouts affect female physiology, this episode revisits expert conversations that changed how I fuel, train, and support my patients and friends. We also break down evidence-based approaches to female fueling, supplementation, breastfeeding physiology, and pelvic floor health — including honest conversations about sex, pain, and postpartum recovery.

If you’re a woman in your 20s or 30s who wants science-backed guidance on supplements, nutrition, hormones, pregnancy, postpartum, and pelvic health, this episode brings it all together as we head into the New Year.

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49:: female-specific fueling, training, & performance with Dr. Katie Hirsch (fasting, creatine, the menstrual cycle, & more!): https://wellness-big-sis-the-pod.captivate.fm/episode/49-female-specific-fueling-training-performance-with-dr-katie-hirsch-fasting-creatine-the-menstrual-cycle-more/

51:: Mel Sulaver, RD & sports nutritionist talks nutrition in our 20s & 30s as women (Part I!): https://wellness-big-sis-the-pod.captivate.fm/episode/51-mel-sulaver-rd-sports-nutritionist-talks-nutrition-in-our-20s-30s-as-women-part-i/

Mamapalooza:: Creatine for women (mama AND baby!) from conception to postpartum with Dr. Stacey Ellery, PhD: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-creatine-for-women-mama-and-baby-from-conception-to-postpartum-with-dr-stacey-ellery-phd/

Mamapalooza:: sex, pregnancy, labor, delivery, & girly topics we are too afraid to talk about with Dr. Emily Tran, PT, DPT: https://wellness-big-sis-the-pod.captivate.fm/episode/dr-emily-tran-interview-audio-and-video-descript/

Mamapalooza:: Breastfeeding 101 with International Board Certified Lactation Consultant, Sunayana Weber, of It's More Than Milk: https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-img-0565/

00:00- 00:17 Intro

00:18- 01:36 Introduction and Overview of 2025 Learnings

01:37- 04:56 The Role of Creatine in Women's Health

04:57- 07:14 Creatine During the Perinatal Period

07:15- 16:53 Creatine and Menstrual Cycle Management

16:54- 23:21 Fasting and Fueling for Female Physiology

23:22- 31:53 The Importance of Balanced Nutrition

31:54- 35:11 Supplementation Tips for Women

35:12- 37:04 Breastfeeding Insights

37:05- 40:31 Pelvic Floor Health and Sexual Wellness

40:32- 42:26 Mindfulness and Health Goals for 2026

42:27- 44:36 Conclusion and Looking Forward to 2026

We've learned so much in 2025 from all of the wonderful

2

guests that have come on the podcast.

3

So today I'm going to share some

of the top things that I have

4

learned from them that have changed

my life and helped to change my

5

overall health and wellness in 2025.

6

Welcome back to Wellness pic, the pod.

7

I'm your host, Dr.

8

Kelsey Vic, a board

certified orthopedic Dr.

9

Physical Therapy and a pelvic

floor physical therapist.

10

And I know there is a lot of

women's health information out there

11

and just different things that.

12

Different so-called experts like

to say about the female body.

13

So I really pride myself on this podcast

specifically getting on the highest

14

quality experts, and we have had so many

amazing guests on the podcast this year.

15

But I wanted to share some different

clips from throughout the year.

16

What these experts have told us, an

educated SA that has actually changed

17

my own routine, whether it be my

exercise routine, my fueling routine,

18

my supplementation routine, or different

things that I've learned from those

19

guest experts that I am constantly

sharing with my friends and patients.

20

I thought it would be a fun episode.

21

To really just pull out some of the,

like I call them little knowledge bombs.

22

I don't even know if they're

gonna allow me to say the word

23

bomb, but knowledge bombs that

these experts have shared with us.

24

One of the things I learned the most about

25

creatine's role in our bodies as women

throughout different stages of life.

26

From just our regular menstrual cycle

and different ways that creatine can

27

help during different phases of our

menstrual cycle, especially when it

28

comes to PMS, to Creatine's role during

the perinatal period, especially how it

29

can help us during the conception phase,

the pregnancy phase, having a healthy

30

birth, and then the postpartum phase.

31

Dr.

32

Stacey Ellery, one of the top

researchers in the field of women's

33

health and creatine, breaks down

how creatine actually works within

34

our bodies and its role in helping

provide enough energy to ourselves.

35

Stacey: Creatine?

36

The take home message is

that it's involved in energy

37

production within ourselves, so

it's an amino acid derivative.

38

We find it in meat-based animal

products that our body also

39

synthesizes it, and it's kind of like.

40

A little magnet for

something called phosphates.

41

So phosphates are the energy

currency within ourselves.

42

Everyone may have heard of

adenosine tri phosphate, or a TP.

43

That's the go-to energy

molecule for all of our cells.

44

We need a TP to keep the cells

functioning, and creatine plays

45

a critical role in storing

the phosphates in our cells.

46

That are needed to make that a TP.

47

And so when creatine enters into our

cells either being transported in from

48

our blood system or some cells make

it, it holds onto a little phosphate

49

and it just holds it tight and lets

the cell continue to make energy

50

through its immediate pathway, which

is that oxygen and glucose metabolizing

51

oxidative pathway that we all know about.

52

But then when there are shifts.

53

In energy demand that creatine can

release that phosphate and it can

54

be used to make a TP really quickly.

55

And that's its important role within

the cell and that's why we start to

56

hear some really, maybe even conflict.

57

Information about creatine.

58

We know it's important for skeletal

muscle and exercise performance, and now

59

there's a lot of chatter about the brain.

60

And then I'm gonna sit here today and

tell you that it's really important for

61

the uterus and the ovary and the placenta

and the baby and the skeptics out there

62

might be thinking like, hang on a second,

this can't be some sort of wonder.

63

Nutritional treatment that is going

to tackle all of these things.

64

And I appreciate that skepticism.

65

But if we remember that it's

about energy, energy is critical

66

across all of ourselves.

67

That is why creatine can potentially

have a role and a benefit for

68

multiple different tissues.

69

It's all about quick energy turnover.

70

And the other thing about creatine.

71

In the context of energy, which is really

important to understand, is it's the

72

only pathway that is easily manipulated.

73

So if we have more creatine and we

can get more creatine into the cell.

74

We can store more of those phosphates,

but we can't necessarily store

75

more a TP or store more other

energy molecules within the cell.

76

So that's why it's really important

too, because we can make it go

77

up and make it go down through

some pretty simple mechanisms.

78

Speaker 4: Dr.

79

Stacey's research primarily focuses

on Creatine's role during the

80

perinatal period, and we talked

a lot about how creatine can

81

potentially help during conception.

82

Pregnancy, birth, and postpartum.

83

I'll leave the full episode below, but

here's one of my favorite clips from

84

the episode that I have shared with

a lot of my friends and patients who

85

are going through this phase of life.

86

Stacey: Yeah, so it all comes.

87

Down to cells needing enough

energy to conduct their processes.

88

And so for skeletal muscle, obviously

the processes that are really important

89

are those contractile functions, and

there's a lot of creatin in skeletal

90

muscle cell because they have that

high energy capacity and the need to

91

do that for our reproductive tissues,

the easier way to think about it is.

92

The regeneration.

93

So if we think about the female

reproductive cycle, we have

94

follicles developing every month and

eventually releasing a mature cyte.

95

We have our functional layer of the

uterus growing and then shedding

96

away with the menstrual cycle.

97

And all of those processes are

super high energy demanding.

98

And so that is where

creatine comes into it.

99

So we've been able to show, and

others have shown the cells.

100

They just have a high energy capacity

because they're constantly turning over.

101

Do actually use creatine to help

balance that energy requirement.

102

So it's a little bit of a shift in the

thinking from what we traditionally

103

consider the role of creatine

where energy burst and contractile

104

function, it's more about tissue

regeneration and building and the energy

105

required to conduct those processes.

106

You think about it in a pregnancy, you're

growing a whole new little human being.

107

You're growing a whole new incredible

organ simultaneously, which is supporting

108

the development of that new little

person and conducting all of the major

109

organ systems, that being the placenta.

110

And so the sheer amount of tissue

development in generation that's

111

occurring through that process.

112

In what is relatively a short period of

time in that 40 weeks, yet high energy

113

demands and cells really require to

tap into all of their energy producing

114

systems, including creatine, metabolism.

115

Speaker 4: Another important

creatine fact I learned this

116

year was in our episode with Dr.

117

Katie Hirsch, who is an expert

researcher in female physiology,

118

nutrition, training, and performance.

119

She mentions how creatine can be

used during different phases of our

120

menstrual cycle to help with various

symptoms and limitations we might

121

feel, especially in our luteal phases.

122

Katie: So before I dive in, there are

some really great reviews on creatine.

123

Any situation you can think of.

124

Um, there's been some really great

review papers that have come out, some

125

key ones, um, to maybe look up and I

can share these with you later to maybe

126

link people to, but there's a couple.

127

Um.

128

Myths and misconceptions.

129

Papers that specifically pulls out

these most common myths that people

130

often hear, um, or have questions about.

131

And that was put about put out by

the International Society of Sport

132

Nutrition, written by a whole group of

researchers who are key experts on this.

133

Um.

134

So that one's a good one for some

specific myth busting and questions

135

of what's actually going on with that.

136

And there's another really good

one that specifically focuses

137

on creatine for women's health,

um, written by Abby Smith, Ryan.

138

Um, and so it also goes

into good information about.

139

Female specific benefits

or uses for creatine?

140

Um, so first off, creatine is probably

one of the most studied supplements.

141

Um, caffeine's up there

pretty good as well.

142

But, um, lots and lots of data and we're

just seeing more all the time and the

143

benefits it can have across the body

as far as negative effects of creatine.

144

If you're dosing it appropriately,

um, as of right now, there's really

145

not that many downsides to taking it.

146

Um, so by doing some really standard

dosing, which typical recommendations

147

about five grams per day, um, you can

do a loading dose, but if you take

148

five grams per day every day, um,

you'll saturate your muscle stores.

149

And so creatine itself is an amino acid.

150

It's found naturally in.

151

Meats.

152

Um, and it's stored in muscle.

153

And so you don't get this if you're

not consuming meat of some sort.

154

It's not found in plants.

155

Um, it's a muscle, again,

muscle specific amino acids.

156

So, um, vegans, vegetarians often have low

amounts of creatine in their body 'cause

157

they're not getting it in their diet.

158

Um.

159

Creatine in the body is one

of our immediate fuel sources.

160

So if I were to immediately jump out of my

chair and need to run out of the room, I

161

would be using creatine to help do that.

162

It's really rapid way to

resy a TP in our body.

163

Um, anytime we do anything fast,

quick, explosive, less than

164

three seconds, um, that takes.

165

Uses your a p creatine system.

166

And so, like you said,

started with Jim Bros.

167

They noticed it was helping 'em

increase muscle mass, get good gains.

168

Um, and the reason for that is when

we have more creatine in our muscle.

169

It helps with that energy process

and ultimately I can, usually it'll

170

help me with, can I get one more, a

few more reps when I'm trying to do

171

like a reps to fatigue or does it

help me lift just a little bit more?

172

And so ultimately it's helping

you get more out of the workout.

173

Um, and so that's why it's really

beneficial, um, especially for.

174

Strength, muscle gain, power

generation sprinters would

175

really benefit from creatine.

176

Those big, explosive

movements, um, rely on that.

177

So.

178

That's kinda where its

main benefit started.

179

Um, we're starting to see by

taking creatine again through

180

that muscle, um, benefit piece.

181

It's helping minimize loss of

muscle as we continue to get.

182

Um, so that's really helpful.

183

We're seeing benefits to bone.

184

Um, so that's a big deal for

women, especially as we're aging.

185

Um, in general, I simplify things and

say if it helps the muscle, it's gonna

186

help the bone muscles pull on bones.

187

Um, so that's really helpful.

188

But it's helping again, through, if I can

lift a little bit more, if I can get a

189

little more muscle growth, that all helps

pull on the bones and keep them healthy.

190

There is some data that it might

be helping, um, with some of the

191

actual bone activation pieces,

um, for women specifically.

192

Um, so women tend to have lower creatine

stores compared to men, and so I.

193

Really, we can't get enough

creatine in our diet by itself.

194

You'd have to eat an amount of protein

and meat that just is unreasonable for a

195

human being to consume naturally and so

much more efficient to supplement and much

196

more efficient for loading the muscle.

197

Um, and so supplementing for

women really helps make sure.

198

We're gonna saturate the

muscle and get what we need.

199

Um, there's some really

interesting brain benefits.

200

Um, I think this is a really cool, um,

area of research for creatine and we

201

don't have good dosing, um, for the

brain benefits yet, but it seems in

202

women, especially creatine, can help

offset or reduce symptoms of depression.

203

Um, so if you're someone that maybe

experiences depressive type episodes

204

or moods throughout menstrual cycle,

that could be kind of helpful.

205

If you're someone who may be chronically

experiences, some of that, there seems

206

to be some interesting data that more

creatine, um, helps offset or reduce

207

some of that with and without medication.

208

Um, so that's a really

neat, interesting area.

209

Some of the work I collaborated with,

um, coming out of Abby Smith, Ryan's

210

lab was what if we loaded creatine so

you can do a loading dose, um, which is

211

we get in 20 grams per day, um, split

into four doses throughout the day.

212

We do that for five days, um, to

really quickly saturate the muscle.

213

And so they wanted to look

at if we did a loading dose.

214

Um, either during the follicular

phase or the luteal phase,

215

does that have any benefits?

216

So some big things that happen in

that high hormone luteal phase.

217

When estrogen's high and progesterone's

high, sometimes we see women struggling

218

to do those explosive movements.

219

They just don't feel like

they can really max it out.

220

Um, do repetitive high intensity stuff.

221

It just, you feel maybe slightly sluggish.

222

Um, so we were, they were targeting that.

223

Um, another thing women complain about

is sometimes you get maybe bloated

224

and you're holding water and you

feel kind of soft during that type

225

of phase, um, that can be going on.

226

And so, um.

227

So they were looking at first and

foremost targeting that power deficit.

228

And their data would show that by

loading creatine during that high

229

hormone lal phase, it did offset power

deficits that happened during that time.

230

Um, so that was a key thing.

231

Um, they did then a secondary analysis

to kind of look at that water piece.

232

Um, not only do women maybe feel

puffy during that time, but a fear

233

of creatine is I'm gonna gain weight.

234

Um, so what they looked at was.

235

Do you gain weight?

236

Um, and what's actually

happening with that water piece?

237

And so what they were able

to show is actually creatine

238

pulls water into the muscle.

239

Um, and so when it does that to store

it in the muscle, it needs water.

240

And so it pulls that water with it.

241

So actually it helped improve

the distribution of water.

242

And so if you're someone that maybe feels.

243

Puffy, bloated, like you're holding

water, um, in your extracellular space.

244

It helps pull it into the muscle

where it actually has better benefits,

245

um, and is more useful, and then

you can help reduce some of that

246

symptomology that's happening.

247

How much weight do you gain with that?

248

It's not anything drastic.

249

Some people may hold a little bit more

than others, but it's coming from water

250

and it's moving that distribution of

water better throughout your body, so.

251

Um, it's not like you're gaining

body fat, um, which it would be the

252

bigger concern with a weight gain.

253

Um, and so those are some key things.

254

Um, and so.

255

I mean, if there's, you could go

on and on and on of some benefits,

256

but those are some key ones, um,

that we focused on more recently.

257

Speaker 4: These are both episodes

and experts that have helped change

258

how I approach creatine in 2025.

259

I have started creatine

loading in my luteal phase.

260

I did as soon as I heard Dr.

261

Katie tell me that it could possibly

help with some of my exercise and

262

workouts, and then also how just like.

263

Puffy.

264

I feel overall, and I share Dr.

265

Stacey's episode a lot with a lot of

my friends who are in that perinatal

266

phase so that they can be a little

bit more aware on the current research

267

of creatine during this pregnancy,

postpartum birth, like very.

268

Confusing phase in a woman's life.

269

Dr.

270

Katie shares how our female physiology

differs from men when it comes to

271

fasting, especially fasted workouts.

272

So she talks a lot in the episode about

what to do for fueling to help our bodies

273

out both pre-workout and workouts so that

our bodies don't sense this low energy

274

availability and start using resources

that we don't necessarily wanna use as.

275

Resources for fuel, like

our skeletal muscle.

276

I bring up this episode a lot with my

friends because I feel like right now

277

fasting is a very hot topic, whether

people are pro fasting or anti fasting,

278

but I think it's important to separate

the knowledge that we have on fasting in

279

general between both the female physiology

and the male physiology because as Dr.

280

Katie explains in this next clip, both.

281

Handle fasting differently

282

Katie: So especially in females.

283

There's a lot of reasons we might

exercise fasted, but I think there's

284

kind of that prevailing idea that if

I'm trying to lose weight or change my

285

body comp, um, if I eat less calories

and exercise more, that should work the

286

equation and in a high level that does.

287

Um, but a lot of the work, um, I did

there and continue to think about now is.

288

Really, that's just not totally true

for women and especially in the world

289

where we're talking about like energy

availability and how so many females are

290

at risk for low energy availability and

red s and kind of those situations that

291

trickles to fueling around your exercise.

292

And so a lot of the data, um,

research we've seen is really

293

eating something before you work

out and going into that workout.

294

Well fueled.

295

Has so many important

benefits, especially for women.

296

Um, the data we've seen doing exercise

fasted for women specifically just

297

doesn't result in quite the same

effects as if we do it fueled.

298

So a few examples, um, we did some

studies comparing if I consume car

299

carbohydrate or protein before either.

300

A high intensity workout, a

resistance training type workout,

301

um, aerobic type workout.

302

Didn't matter what workout you were doing,

getting some fuel in before the workout,

303

ultimately helped improve your energy

expenditure after the workout and your

304

utilization of fat after the workout.

305

All of that was improved if you

consumed some protein before your

306

workout compared to the carbs.

307

So protein before the workout helped

improve, um, how many calories you

308

burn and fat use after the workout.

309

The other thing, and we've shown that,

um, in a few different studies, getting

310

some protein in before compared to

after, um, before seems to be, again,

311

metabolically more advantageous, um,

when we're again trying to enhance that.

312

Post exercise window, can we keep burning

some calories after the workout and

313

really promote some fat utilization?

314

Um, so then in addition to that, when

we go into the exercise more fueled,

315

we can also do better in that workout.

316

So if I feel better going into it and I

have the fuel to actually do the workout

317

well, potentially at a higher intensity

or get a few more reps out of it.

318

Then you're helping the whole situation

in general, your training feels better,

319

you feel like you handled it better, so

you're excited to do it again next time.

320

Um, so there's a dual piece of we

get more out of the workout, which

321

can help my muscle and body comp.

322

It's helping after the workout and

then I just generally feel better and

323

it's not such a chore to get to the gym

'cause I don't feel good while I do it.

324

Um, so lots and lots of good benefits.

325

So I encourage all women,

um, it doesn't need to be.

326

A full meal per se.

327

Um, but if you can get some kind

of carb protein type snack 30 to 60

328

minutes before, depending on kind

of what your gut can handle, um,

329

that is a really great way to go.

330

And then soon after, we just wanna get

some recovery started and then always say

331

as soon as you can get home and have a

full meal of some sorts, that's perfect.

332

Men's bodies just seem to handle, um.

333

Kind of fasted scenarios a

little bit better maybe is.

334

Um, and so if we think about female

bodies are just so sensitive to

335

energy levels and those carbohydrate

levels, and I like to think about it

336

taking it from a survival perspective.

337

Um, if we just survive reproduce, that's

usually the goal of most organisms.

338

Um.

339

As females, we're doing the reproducing.

340

And so we not only need to like keep

ourselves alive and be very resilient,

341

but also keep a second human individual

alive and be very resilient for that.

342

So our bodies are very good at

holding onto the energy that we

343

have and being very quick to adjust

when we're in a situation when

344

maybe there's not enough energy.

345

And so.

346

That's super great in that situation.

347

Um, but then put us in today's world and

if we're chronically not getting enough

348

energy, our bodies respond to that and

we'll start to do things to conserve.

349

That's a stressful situation.

350

Um, and so it'll do a lot of things to try

to hold onto what it has and protect that.

351

And so there's research

out there that shows, yeah.

352

Um, long-term not good for females.

353

We kick into those

mechanisms a lot faster.

354

They happen in men as well, but their

threshold for when that type of stuff

355

starts to happen, for example, like reds.

356

That happens in males and females, but

the threshold of when we start to see

357

those symptoms and the less positive

pieces of that show up happens sooner.

358

In females were in that, when they're

in that deficit, usually compared to

359

males, they can go a little bit longer,

um, and go into a little bit deeper

360

hole before the issues start to show up.

361

And so, um.

362

Yeah, we're just way

more sensitive to that.

363

And so by making sure we are fueling

our bodies, and especially when

364

we put it into a tress situation,

exercise is a good stress, right?

365

But it is a stress and

we're still taxing the body.

366

Um, and so we wanna make

sure we're supporting that.

367

Speaker 4: when it comes to

fueling for our bodies as women.

368

mel Sor, registered dietician and another

expert in the field of female fueling

369

training and performance gave us a

wonderful, simple way to make sure we

370

are fueling appropriately and with the

right micro and macronutrients without

371

having to be so obsessive about it.

372

Speaker 3: So I think the bigger piece

is let's, let's talk about like the

373

hierarchy of needs for your body.

374

Being in a state of energy availability

is the most important, right?

375

So making sure you're eating enough to

support your body's baseline in addition

376

to all of the things that you are.

377

Right.

378

Um, and that calorie level, that

macronutrient context is going

379

to be different for everybody.

380

The recommendation I like to

give is making sure you're having

381

something every three to four hours.

382

Like you should be like physiologically,

you should be hungry if you haven't

383

eaten for three or four hours.

384

Especially if we're talking a meal.

385

That does include some sort of

protein, some sort of like starer.

386

Carbohydrate, rice, potatoes,

pasta, planting, something along

387

this line, and then you get into

like veggie and and fat, kind of

388

like sprinkles on top of it, right?

389

So the structure of that

plate, we can talk about it.

390

In terms of performance plates, I really

like for most people, especially my

391

active, the population I work with is.

392

Express, either identifies as a female

athlete or as an active individual

393

who's training 3, 4, 5 days a week,

maybe working towards specific types

394

of events, sporting events, endurance

events, whatever that might be.

395

So having breaking up your plate

into thirds is a good place to start.

396

I feel like it's important to talk

about the plate because protein is

397

having a moment, which is great.

398

Love protein, but.

399

But like if we're having so much

protein or we're so focused on

400

protein that we are now not eating.

401

Carbohydrates, especially

starchy carbohydrates.

402

So one of the concerns that I have to

see, it's probably easier to speak to that

403

too, is, you know, in, in obsession or

fixation on clean eating or whole foods,

404

um, getting a majority of carbohydrates

from fruits and vegetables and fruits

405

and vegetables are great, fiber is great.

406

Too much fiber does not help you,

it doesn't help your hormones.

407

You actually need to have.

408

A certain amount of star or

carbohydrates, again, easy to digest

409

carbohydrates, easy energy that is

readily, readily available for our body.

410

Um, otherwise you might start to

see changes in your menstrual cycle.

411

You might start to see changes in

your bone density, which is not

412

something that we wanna compromise.

413

At this time because by the time

we turn 20, our bone density

414

is established essentially.

415

So just even backtracking a little

bit to adolescents between the ages

416

of 13 and 18, by 18, you've accrued

90% of your bone mineral density.

417

So after that, we're just hanging on.

418

Like we can buffer.

419

We can build minimally, like minimally.

420

I have worked with women in menopause,

particularly like within 60 and

421

70, who haven't been able to put

on a small bit of bone density.

422

Like it's possible.

423

It's not easy, and it requires like.

424

Very specific regimens to do that.

425

So we don't wanna be playing

catch up by the time we get

426

to our twenties and thirties.

427

We wanna have accrued as much as possible.

428

So, um, and like set ourselves

up for success physically there.

429

So.

430

You know, really making sure that you're

eating those, those three base meals.

431

And that's a good way to think

about setting up your plate.

432

And then where snacking comes

into play is, I would say most

433

people, and especially like more

traditional work environments, might

434

have breakfast somewhere between

eight and nine, lunch between.

435

Noon and two, and then there's

this huge window until dinner.

436

So a lot of people I end up seeing might

go 6, 7, 8 hours before they eat dinner.

437

We either need to get in another

meal, there's enough room to get

438

another meal if your work life

allows for that or your day to day.

439

Right?

440

So depending on the job you,

you work, you're probably not

441

gonna be able to sit down.

442

Have another meal.

443

But what we can do is plan to have

some robust snacks to bridge the

444

gap between that lunch and dinner.

445

So you think of a meal as something

that would physically satisfy

446

your body for three to four hours.

447

A snack is something that would physically

satisfy you for one to two hours.

448

So it helps to bridge that gap.

449

If you, so if you think about a plate.

450

You break it up, you break your plate

up into three, like pretty even pieces.

451

Speaker 6: Mm-hmm.

452

Speaker 3: You want some of

that to be protein, right?

453

So if you are an animal protein

consumer, it could be eggs

454

or chicken or fish or meat.

455

Sort of kind, if you're more of like

a veggie forward eater, that would be

456

beans and tofu or another form of, you

know, Tempe, another form of soy that

457

would kind of like cross with your

starch, your carbohydrate side, right?

458

So rice is pastas,

potatoes, things like that.

459

And then, um, your other

third would be your veggie.

460

So that would be like

your fruit, veggie color.

461

Just think like your, the

colorful part of your plate.

462

So a lot of times what I end up seeing,

especially in female populations, is.

463

I need to behave having half

a plate of vegetables or half

464

a plate of light color, right?

465

So everybody is very focused on

getting in that color and that fiber.

466

And the thing that gets missed is the

essential, you know, carbohydrates.

467

So especially the starer one.

468

So.

469

A lot of people are wondering why they

struggle with low energy availability.

470

That's a lot of what I end up seeing.

471

Or again, just working through the body

dysmorphia, um, struggling relationships

472

to food, and we need to work to normalize

taking in carbohydrates that are

473

starchy in nature and again, just like

more readily available for the body.

474

And then you just start to notice.

475

You feel better, you feel fuller longer.

476

Your meals are much more satisfying.

477

So the fat, like think of your

fat as sprinkles, cheese dressing

478

olive oil, avocado, not seeds.

479

Like that would be like your dressing.

480

So think about that as your sprinkles.

481

Um.

482

When, when I'm working with someone

who's in a season of like training

483

for something specific, so I'll use

building towards a marathon for example.

484

That plate ships, so you are

eating more, but like the volume

485

of food is just gonna change.

486

So now we're doing more like half of that

plate is the star, your carbohydrates,

487

then you prioritize protein, and then

the veggies really become the sprinkles.

488

Like we need different nutrients.

489

Depending on what we

are asking of our body.

490

And that I find is, it's hard for

people to recognize because they

491

feel like, how could I do this?

492

Or I'm going to cha gain weight,

or my body's gonna change,

493

or this isn't what I need.

494

Or this person says I need to just

be eating protein and veggies.

495

Right?

496

Like, I don't need to have this.

497

But that's when we start to have issues.

498

So you do.

499

So even getting into, would love your

thoughts on this, just given what

500

you do is the movement side, right?

501

So.

502

When I have people who are constantly

training, again, marathoning as an

503

example, like the conversations I have

with them and their team, because I'm

504

always working in a team with PT and a

team with a strength coach and a team

505

with a run coach, whoever the people are.

506

It's What are you racing?

507

So like, let's talk about

what you're racing or you're

508

really planning to compete in.

509

And then let's talk about the

events that you're participating.

510

Inly because you love to.

511

If we're building towards a very

specific rate, like you're planning

512

to push that, then we have to eat

differently than in a down season, right?

513

Or like, you know, if, if you have

three or four months between races,

514

then that's when I'm gonna focus

more on more veggies, more fruit.

515

Like we're really antioxidants.

516

We're gonna really like, nourish your

body, um, with these types of nutrients.

517

Because when you're in the middle

of a build, it's about making

518

sure you have enough energy.

519

So the, the fiber and the color is

not as important as making sure you

520

have enough energy, and that's a hard

thing to shift when culturally, again,

521

um, I think in particular the, the

aesthetic is very tied to performance.

522

Speaker 4: I also asked Mel her

thoughts on supplementation and how we

523

should be approaching supplementation

as women based on what she sees

524

clinically that most women are either

needing more of, getting too much of.

525

And as she says in the episode,

it's very individualized.

526

But from a general broad perspective, she

does give us some very handy tips when

527

it comes to supplementation as women.

528

Speaker 3: Nail your baseline diet first.

529

Otherwise you're just wasting money.

530

So like you have to say that.

531

Um, if you like really kind of

nailed your rhythm and fueling,

532

then ine for sure would be a top.

533

Just a teaspoon, kind of like one serving

five grams a day is like a great standard.

534

Probably benefit from more than that, but

that would be like individual discussions.

535

I would say start with a five gram is

the best studied supplement we have.

536

Um, it also continues to, we continue

to see more and more specific

537

to female physiology outside of

just performance worth taking.

538

I think vitamin D is also a valuable take.

539

Somewhere between 1000 and 2000 I

use a day is more than appropriate

540

as like a baseline recommendation.

541

And then what I would say is, I know we'll

talk later, but, you know, and in another

542

following about conception, but you know,

if you are in your twenties and thirties

543

and you're thinking about getting pregnant

within a year or two, start taking a

544

prenatal vitamin at least a year out.

545

You know, it's, it's, it's like a

safety net, so it's not gonna hurt you.

546

And then from there you can get a

little bit more nitpicky and specific,

547

but those would be the big ones.

548

Nutrients of emphasis for female

athletes as a whole, um, are

549

always going to be iron, vitamin.

550

D, calcium.

551

Calcium.

552

I'm cautious about supplementing with

the exception of certain populations

553

because of cardiovascular risk.

554

Probably not necessary.

555

It's also easy to get

calcium in your diet.

556

If you are vegan and you do not

consume any dairy or you are lactose

557

intolerant, and if you do not consume

any dairy, you know, be conscious of

558

like your leafy green intake broccoli.

559

Um.

560

You could also look at, you know, if you

like fish, uh, that wouldn't speak to

561

vegan, but someone who is maybe lactose

intolerant, doesn't consume dairy.

562

Um, like fish on a bone or like fish

like canned tin fish that typically has

563

some bones that are, you're not gonna

taste them, but they're part of it.

564

Incredible sources of calcium there.

565

Iron again, iron is pretty much a one-off.

566

Single recommendation because

the side effect of constipation

567

is pretty uncomfortable.

568

Um, so if you do end up taking

it because you have low iron.

569

Again, not gonna give a specific

dose on that because that's person to

570

person specific, but start with every

other day that can help mitigate it.

571

Iron is also, again, especially if you're

someone who does consume animal-based

572

protein, red meat's a fantastic source.

573

If you can occasionally get in some

sort of organ meat, liver, kidney,

574

heart, um, there are some great

blends now, like ground meat blends

575

that include that as part of it.

576

I used to have clients have to

like chop it up and put it in.

577

Now we don't have to do that anymore.

578

Anymore, it's amazing.

579

But things like that, we can definitely

get those nutrients through food,

580

but those are the ones that are,

we're kind of at more of a risk for.

581

So just being and vitamin D is, is

not easy to get through your diet and

582

we're definitely not getting enough.

583

From the sun.

584

So sometimes you'll hear like,

take it in the winter and

585

don't take it in the summer.

586

And I'm like, Nope.

587

Have seen enough people with low

vitamin D throughout the year, unless

588

you live very close to the equator.

589

Speaker 4: One of the coolest things

I've learned this year from our

590

guest expert internationally board

certified lactation consultant,

591

Sina, was how our bodies as women are

prepped and primed for breastfeeding.

592

She mentions how.

593

Breastfeeding starts out hormonally

driven and then turns baby

594

driven, and that is something new

that I learned in her episode.

595

You guys can probably hear the shock

in my voice when you listen to the

596

episode, but I will leave that clip next

because it is one of those fun facts

597

that I like to share with a lot of my

patients and a lot of my other friends

598

who are in their breastfeeding journeys.

599

Sunayana: So I'm gonna get a

little sciencey and geeky on you.

600

Yes, I love.

601

Um, so for the first couple of

weeks of your baby's life, your milk

602

supply is all hormonally driven.

603

It's all endocrine driven prolactin,

which is the milk making hormone.

604

Sky high after a baby has been born

and the placenta has been delivered,

605

and then estrogen and progesterone

are pretty suppressed by prolactin.

606

Prolactin and estrogen work in opposition,

so when one is high, the other is low.

607

However, as your milk volume continues

to regulate throughout your breastfeeding

608

journey, it's one of those things

where it's important to know that

609

at some point your milk supply goes

from endocrine driven to baby driven.

610

So it's really important to make sure

that even in the early days, your.

611

Hitting eight feedings or eight

breast stimulations per day, you're

612

making sure that you're letting a

baby kind of drain one side fully

613

before moving them onto the other.

614

You're making sure that if your baby

gets a bottle for whatever reason, you're

615

pumping in place to create that demand.

616

And I would say at around the four to

six week mark, it really flips from.

617

Endocrine driven to demand and

supply driven, where if you are

618

creating those effective stimulations

throughout the day, your body should

619

continue to produce milk at the same

620

Speaker 4: I just think it's so

cool that our bodies know what to

621

do and are in control even before

breastfeeding becomes more baby driven.

622

As a pelvic floor pt, one of

my favorite episodes this year

623

was with my good friend, Dr.

624

Emily Tran.

625

We talked through girly topics

that are hard to approach.

626

Things like sex, pain with

sex, what happens to our pelvic

627

floors during pregnancy and

postpartum, and so, so much more.

628

She made some very good points about

the general function of our pelvic

629

floors, especially during breath

work that I think every man and

630

woman should hear and understand.

631

So I included this next clip

in the episode for that reason.

632

I think it's something we

all need to learn about and

633

understand about our bodies and

634

Emily : So in regards to sex,

let's just honestly bring it back

635

to what is a normal pelvic floor?

636

What should that look like?

637

Um, and if you're booty

clenching, we should talk.

638

Um, what I tell people is your diaphragm

or your breathing muscle, it sits right

639

under where that rib cage area is, right?

640

Like for the girlies, the

girly pops, or whoever, right?

641

That sports bra line is kind

of right around where it sits.

642

We wanna be able to breathe

360 degrees around it, right?

643

Um, and if you don't, we might not

get, be getting full lengthening and

644

excursion of the pelvic floor because

these guys kinda work in tune together.

645

They work very dependently of each other.

646

So if we're breathing well and

our diaphragm that sits here.

647

The pelvic floor is going

to lengthen and drop down.

648

I kind of imagine it like either

a trampoline or for me, I kind

649

of imagine it like a jellyfish.

650

Yeah.

651

I tell people it's love like a jelly fish.

652

I haven't heard this.

653

Yes.

654

Okay.

655

And I, I think about that and it has

really helped people other ways is

656

like, okay, when I'm able to get a full

inhale, I can feel like pelvic floor is

657

like a flower blooming in slow motion.

658

Mm-hmm.

659

That's another thing that I tell people,

um, some of my clients that I work with.

660

But in terms of that right, if you have a

pelvis and you have this, then you have,

661

you should have that healthy relationship.

662

Right.

663

In terms of sex, in terms of sex

health with the pelvic floor, we

664

shouldn't be having like pain with sex.

665

Doesn't matter about any of

the sizes of all the things.

666

It shouldn't hurt for me,

that's the first part.

667

We should also be able to achieve

climax or an orgasm that shouldn't be

668

uncomfortable and it shouldn't be painful.

669

Um, another thing is like,

are we able to like feel

670

comfortable during sex after sex?

671

Some people tell me, okay,

well sex isn't painful.

672

But it's after I feel really sore, after,

it's painful after, and I'm just aching.

673

Yeah.

674

Those are things that, like, for

me, that is not normal, right?

675

Yeah.

676

Normal is I'm able to have

an orgasm comfortably.

677

I'm able to be in different

positions without pain.

678

There's no like.

679

Tenderness or discomfort at

initial insertion or deep.

680

Those are like big components of what I

think of a healthy pelvic floor with sex

681

Speaker: health, we also, of course,

chatted about what someone can do

682

if they experience pain with sex or

soreness with sex, or have difficulty

683

with penetration or tampon insertion.

684

Emily : It doesn't matter if you're.

685

Have a female or male anatomy.

686

It's just everyone has a pelvic floor that

has the same type of functions that play

687

with sex, health, swing tear, like bladder

bowel movements, and then just overall

688

stability for the rest of your body above.

689

So a lot of it for me in the beginning

is like breath work and like you

690

said, the reason to see a pelvic floor

therapist for pain with sex, right?

691

Because it's not normal.

692

No matter how common it is, common

and normal are not the same.

693

Right?

694

We know that a lot of people

struggle with dys, ppr, painless sex.

695

And I'm like, look.

696

There's no TMI.

697

We wanna go to orgasm.

698

Speaker 4: Lastly, I wanted to

end on a clip that we all should

699

pay attention to as we think about

different health and wellness goals

700

that we have for the new year.

701

This clip comes from our episode with

Male, so a registered dietician and

702

expert when it comes to female fueling

and performance during all life stages.

703

She brings up some wonderful

mindfulness exercises and journal

704

topics to think about as we

705

Speaker 3: But I think

a lot of it is language.

706

How, how also, how are we talking about.

707

Bodies.

708

Why are we talking about bodies?

709

Like all bodies are good bodies, healthy?

710

I'm, I'm always very thought

like healthy is something that

711

looks different on everybody.

712

There is not a look to health period, like

end, truly like big end of discussion.

713

Um.

714

Bodies are comfortable at different

weight, shapes and sizes, how

715

we define health for ourself.

716

That's a big exercise I do with

all of my clients, especially when

717

this is part of the conversation.

718

Like how do you define healthy?

719

Like what would healthy

feel like in your body now?

720

What it look like?

721

What would it feel like?

722

Or what is your body capable

of doing when you are healthy?

723

So we're taking away

healthy looks like this.

724

I look like this.

725

Um, and to be clear, I'm all

for like a good aesthetic shift.

726

Shred recomp.

727

Love to see what bodies are capable

of, but not at the expense of your

728

mental health and not if, you know,

if, if you think about your value

729

system as a series of buckets,

that's another way to explore it is.

730

Where are the different

places you put value, right?

731

So from zero to a hundred, if you could

label that, where would things be?

732

And if a majority of your value is

based on how you look, we need to

733

address that because I don't care

who you are, your body's going

734

to, your body's going to change.

735

At some point in time, your

body is going to change.

736

Speaker 4: I learned so much from

all of our guest experts that we had

737

on wellness fixes the pod this year.

738

But these were some of the top moments

that I feel like came up again and

739

again in conversation, but then also

influenced how I approached my own

740

exercise routine, fueling supplementation,

741

I hope you guys learned a

lot from all of our experts.

742

I try to find people that.

743

You can trust because I know that it's

very, very hard to decipher who to

744

take education and information from.

745

So just know that all of the experts

that come onto the podcast aren't

746

the ones that are the most popular

necessarily, but are the ones doing the.

747

Either the clinical work and working

with women and patients to help their

748

health and wellness, or are actually

researching and are at the forefront

749

of looking into what might be coming

next and what's new when it comes to

750

the female brain, body, and physiology.

751

So I love learning from all of them.

752

I feel so honored to be able to interview

them and then share their expertise

753

in education with all of you guys.

754

So please let me know if

there's any topics or.

755

Experts that you think I

should have on the podcast.

756

I already have so many fun ones

lined up for the beginning of the

757

year, and I'm very, very excited to

be able to share their expertise,

758

their knowledge with all of you guys.

759

I'm excited to interview them.

760

I feel on Cloud nine after all of

these guest interviews because it

761

is just so cool being able to learn

from such amazing women and people

762

in the health and wellness space.

763

So I hope you guys had a Merry Christmas.

764

Happy holidays and I hope you guys have

a happy New Year coming up this week.

765

I hope you enjoyed this episode.

766

I hope you guys learned a lot

from all of the experts we've

767

had on, and I'm excited for 2026.

768

I'm excited to share all of our

new interviews and episodes with

769

you guys in the new year so that

when it comes to December 20, 26.

770

We can do another one of these

episodes with even more things

771

that we've all learned from some

of the top experts in the field.

772

So I hope you guys enjoyed this episode.

773

I'll see you guys in 2026 and on the

next episode of Wellness Picks the Pod.