The Thick Thighs Save Lives Podcast

Latest Episodes:

S14 EP21: How to Regulate Your Nervous System (Without Avoiding Stress) Nov 03, 2026

Show notes

Stress, frustration, sadness, and overwhelm are all part of being human. But how do you know when you're experiencing an everyday emotional response versus something that deserves a closer look?

In this episode of the Thick Thighs Save Lives Podcast, we explore the difference between everyday emotional responses, temporary dysregulation, and chronic nervous system dysregulation.

We're talking about why your body's basic needs matter more than you might think, how our expectations influence our ability to handle stress, and why emotional regulation is a skill that gets stronger with practice.

Plus, we're sharing seven simple strategies you can start using to better manage stress and build resilience TODAY.

Because sometimes you need better coping strategies. Sometimes you need professional support. And sometimes you just need a nap.

The goal isn't to avoid stress. It's to build the skills to handle it.

(00:00:50) Welcome to the Podcast

(00:04:43) Are We Turning Everyday Stress Into a Diagnosis?

(00:10:15) Why Emotional Regulation Is a Learned Skill

(00:20:29) Everyday Stress vs. Chronic Dysregulation

(00:28:18) Signs Your Nervous System May Be Dysregulated

(00:39:42) Why Emotional Regulation Takes Practice

(00:42:44) Are You Dysregulated, Overloaded, or Avoiding Discomfort?(00:49:25) How Sleep, Nutrition, and Hydration Affect Stress

(00:58:29) Why the Goal Isn't to Eliminate Stress

(01:02:56) Seven Practical Ways to Regulate Your Nervous System

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Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended as medical advice. The views expressed are those of the hosts and guests and should not be used as a substitute for professional medical diagnosis, treatment, or advice. Always consult your physician or qualified healthcare provider before making changes to your diet, exercise routine, medications, supplements, or healthcare plan.

S14 EP20: The Biggest Muscle-Building Myths Out There Oct 27, 2026

Show notes

Can you really get long, lean muscles? Does lifting heavy make you bulky? And what exactly does it mean to "tone" your body?

If you've ever chosen lighter weights because you wanted to look toned instead of bulky, or signed up for a workout promising to sculpt and lengthen your muscles, this episode is for you.

This week on The Thick Thighs Save Lives Podcast, we break down the muscle-building myths that have been marketed to women for generations and explain what actually happens to your muscles when you exercise.

From Pilates arms and pink dumbbells to body recomposition and building muscle after menopause, we're separating what your muscles can actually do from what the fitness industry wants you to believe.

Whether you love Pilates, CrossFit, weightlifting, or another form of resistance training, this episode will help you understand how to train for strength, muscle growth, and long-term health without getting caught up in the latest fitness trend.

Because your body isn't a trend. And strength never will be.

(00:00:59) Welcome to the Podcast

(00:10:10) Can you tone, sculpt, or lengthen muscles?

(00:14:45) Your anatomy determines your muscle shape

(00:20:20) The five ways muscles actually adapt

(00:27:17) How muscles respond to exercise and what lean muscle is

(00:35:35) Your dream body vs. your dream life

(00:41:25) How to actually build muscle

(00:49:25) Are you lifting heavy enough?

(00:52:47) Pilates, CrossFit, barre, and bodybuilding compared

(00:54:35) Community questions answered: cellulite, hormones, menopause

(01:04:29) Stop letting fitness trends define your body

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S14 EP19: Is It ADHD, Perimenopause, or Burnout? Here's How to Tell with Natalie Rivans Oct 20, 2026

Show notes

Are you feeling more forgetful? Easily overwhelmed? Struggling to focus?

Are the strategies you've relied on for years not working anymore?

In this episode, we sit down with Natalie Rivans, CEO of re-origin, Certified Menopause Coach, and neuroscience and somatic practice professional, to unpack why so many women begin struggling with concentration, anxiety, emotional regulation, and executive function during midlife.

Natalie explains why ADHD often goes unrecognized in women, how hormonal fluctuations during perimenopause may make existing challenges more noticeable, and why nervous system regulation isn't about being calm all the time.

We also explore brain retraining, neuroplasticity, and practical tools to help you interrupt overwhelming thought patterns, manage stress, and build confidence through small, repeatable actions.

Don't worry. You don't need to completely overhaul your life to start feeling more in control. Sometimes the most powerful place to begin is with one small change.

Natalie’s Links:

https://www.re-origin.com/

(00:00:57) Welcome Natalie Rivans to the Podcast

(00:05:30) How Brain Retraining and Neuroplasticity Work

(00:11:21) Why Traditional Meditation Can Be Hard With ADHD

(00:16:30) Why So Many Women Discover ADHD Later in Life

(00:21:03) Can Perimenopause Make ADHD Symptoms Worse?

(00:25:02) Simple ADHD Strategies When You're Feeling Overwhelmed

(00:34:01) Estrogen, Dopamine, Brain Fog & ADHD

(00:40:23) Nervous System Dysregulation: Signs and Symptoms

(00:44:06) Practical Nervous System Regulation Tools That Help

(00:52:20) What Helps Build a Resilient Flexible Nervous System

(00:59:11) Where to find Natalie

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Guest opinions are their own and do not necessarily reflect the views of the hosts or producers.

S14 EP18: The Truth About GLP-1 Weight Loss, Food Noise and Eating Less with Ilana Muhlstein Oct 13, 2026

Show notes

Nutrition Babe Ilana Muhlstein joins us today for a conversation about food noise, sustainable weight loss, GLP-1 medications, muscle preservation, and why eating less isn't always the answer.

Ilana shares her own experience losing 100 pounds after growing up struggling with obesity and being sent to weight-loss camp at just eight years old. That experience ultimately helped shape her approach to nutrition: instead of constantly restricting food, she learned how to eat more of the foods that actually left her satisfied.

In this episode, we unpack why hunger can feel completely different from one person to another, and why calorie counting and macro tracking aren't the only paths to successful weight management. Then we dive into GLP-1 medications. Ilana explains why rapid weight loss without enough protein or resistance training can put muscle at risk, why nutrition becomes even more important when appetite is suppressed, and how hydration, protein, micronutrients, movement, and sustainable habits fit into the bigger picture.

And we answer your questions such as: Do you have to stay on a GLP-1 forever? What happens when food noise comes back? Why is there so much shame around using GLP-1 medications?

Whether you're taking a GLP-1, considering one, or want a healthier and more sustainable relationship with food, this conversation is for YOU.

Ilana’s Links:

Beyond the Shot by Ilana Muhlstein, MS, RDN

IG: ilanamuhlsteinrd

TikTok: Nutrition Babe

Youtube: Nutrition Babe

(00:01:04) Welcome Ilana Muhlstein to the Podcast

(00:04:23) Ilana Muhlstein’s 100-Pound Weight Loss Story

(00:12:00) Why Eating More Can Actually Help With Weight Loss

(00:15:20) Food Noise, Hunger Hormones & Willpower

(00:25:30) Why Calories In, Calories Out Isn’t the Whole Story

(00:32:26) Ilana’s 4 Core Principles of Weight Loss

(00:36:52) The Scale, Tracking Food and Morality

(00:47:44) GLP-1s, Muscle Loss & Protecting Your Metabolism

(00:54:00) What You Need to Eat and Supplement on a GLP-1

(00:59:26) Do You Have to Stay on a GLP-1 Forever?

(01:09:55) Ilana’s Nutrition Advice for Right Now

(01:11:45) Where to Find Ilana Muhlstein

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

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Statements regarding supplements and wellness products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. Guest opinions are their own and do not necessarily reflect the views of the hosts or producers.

S14 EP17: The Posture Myth: What Actually Fixes Slouching, Tech Neck & Back Pain Oct 06, 2026

Show notes

Think good posture means sitting up straight, pulling your shoulders back, and holding that position all day? Turns out, we may have been thinking about posture all wrong.

In this episode, we break down what “good posture” actually means, and why there isn't one perfect position your body is supposed to maintain all day. Instead, healthy posture is about having the strength, mobility, control, and body awareness to move comfortably through lots of different positions.

We dig into the connection between posture, muscle strength, proprioception, balance, falls, pain, and healthy aging. We also tackle “tech neck” and the scary claims about what looking down at your phone is supposedly doing to your neck.

Then we put two very different posture devices to the test: a simple physical posture brace and the Upright GO 2 posture trainer. Did they actually change our posture? Were they annoying? Did the improvements carry over after we took them off? And are either of them worth your money?

Most importantly, we're retiring the idea that better posture means spending your entire day yelling at yourself to PUT YOUR SHOULDERS BACK.

Because the goal isn't perfect posture.

It's a body strong, mobile, and capable enough to comfortably move through all kinds of positions throughout your life.

Links:

Comfy Brace Posture Corrector

The Upright Go 2

(00:00:53) Welcome to the Podcast

(00:04:45) Why We’re Talking About Posture

(00:14:23) What Does Good Posture Actually Look Like?

(00:18:43) Static vs. Dynamic Posture Explained

(00:23:37) The Connection Between Posture and Muscle Strength

(00:34:13) Proprioception, Balance & Your Brain-Body Connection

(00:37:55) Poor Posture, Falls & Healthy Aging

(00:44:38) Why Perfect Posture Isn’t the Goal

(00:49:05) Tech Neck: Is Looking Down at Your Phone Actually Bad?

(00:53:36) We Tested Two Posture Correctors: Are They Worth It?

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

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S14 EP16: Childhood Trauma: How Your Relationship with Dad Shapes You | Terri Cole Sep 29, 2026

Show notes

What if your perfectionism, people-pleasing, hyper-independence, or difficulty asking for help isn’t just “the way you are”? In this episode of The Thick Thighs Save Lives Podcast, we sit down with psychotherapist and bestselling author Terri Cole to unpack what she calls a “father wound” and why you don’t need to have had an abusive or “bad” father to have trauma.

Terri explains how growing up with a father or father figure who was absent, emotionally unavailable, struggling with addiction or mental health challenges, overly critical, or simply unable to give you what you needed can create wounds that don’t stay in childhood.

They show up later as chronic self-doubt, harsh self-criticism, poor boundaries, fear of abandonment, hypervigilance, body image struggles, and even the partners we repeatedly choose.

Have kids? They also discuss parenting and why healing our own wounds may be one of the most powerful ways to avoid passing them to the next generation.

Don’t worry, healing a father wound does not require your father to participate. Don’t miss this important conversation!

(00:00:55) Welcome Terri Cole to the podcast

(00:03:40) The different types of father wounds

(00:12:10) Why childhood wounds trigger adult reactions

(00:19:38) Why mother wounds get more attention

(00:22:43) How to not screw up our own kids

(00:30:11) Hidden symptoms of a father wound

(00:32:49) Next step after identifying your father wound

(00:37:00) Does dad need to be involved in the healing process?

(00:44:10) How your wounds affect romantic relationships

(00:48:55) One thing Terri wants to leave listeners with today

Links:

To Pre-Order Terri Cole’s new book: Father Wound: Break Unhealthy Patterns to Reclaim Your Worth and Your Power (Releasing October 27, 2026) FatherWoundBook.com

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

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S14 EP15: How to Keep a Virus From Spreading Through Your Whole Family Sep 22, 2026

Show notes

Cold and flu season hits differently when one sick person somehow turns into an entire household going down one after another.

Want to prevent that?

This week, we’re talking about how illnesses actually spread through your home and why your strategy should change depending on what you’re dealing with. Respiratory viruses call for a very different game plan than the dreaded stomach bug, and understanding that difference could help you interrupt the seemingly endless cycle of sickness.

We’re breaking down practical strategies you can actually use, including ventilation, handwashing, disinfecting, HEPA air purifiers, humidifiers, saline sprays, hand sanitizer, UV sanitizing gadgets, and more. We also talk about what to look for before spending money on an air purifier, why humidity matters, and the simple things we prioritize when someone becomes “patient zero.”

Plus: why classrooms really ARE germ factories, why Kelsea gives sick family members their own bathroom, why Rachael has strong feelings about loud sneezers, and the cold-and-flu products we think are actually worth your money.

Because getting sick may sometimes be inevitable, but the entire family getting knocked down one after another doesn’t have to be.

(00:00:50) Rachael vs. Loud Sneezers: The Debate Nobody Asked For

(00:03:50) Cold & Flu Season Practical Dos and Don’ts

(00:08:00) Breaking the Chain BEFORE Your Immune System Has to Fight

(00:14:12) Respiratory Virus vs. Stomach Bug: Why the Difference Matters

(00:18:40) Hand Sanitizer Is Having a Moment

(00:23:21) Stomach Bug? Why Handwashing Becomes King

(00:30:14) Are Air Purifiers Actually Worth the Money?(00:37:00) Humidifiers: Helpful Tool or Germ Factory?(00:43:41) The Patient Zero Plan for Respiratory Illness

(00:48:30) Germ Season Products: Buy It or Leave It?(00:55:40) Disinfecting Wipes & The Mistake People Make

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S14 EP14: Fat Gain vs. Muscle Loss: Which Is Worse for Your Health? Sep 15, 2026

Show notes

We’ve spent decades being told that gaining body fat is one of the biggest threats to our health. But what about losing muscle?

In this episode of The Thick Thighs Save Lives Podcast, we put fat gain and muscle loss head-to-head. What actually happens to your health when body fat increases? What happens when muscle disappears? And which one should you be more worried about as you get older?

We’re digging into why the number on the scale can completely miss major changes happening inside your body, why WHERE you carry fat matters, how muscle affects glucose, metabolism, mobility and independence, and why muscle that looks impressive isn’t necessarily the same thing as muscle that actually performs.

We also tackle one of the biggest conversations surrounding GLP-1 medications: muscle loss. Can you lose significant weight without sacrificing muscle? And what should you be doing during any fat-loss phase to protect the muscle you already have?

Don't miss this episode!

(00:01:00) Fall, Fright Fest & Zombie Pinup

(00:14:05) Ever heard of Muscle Wasting?

(00:22:08) What Excess Body Fat vs Losing Muscle Does to Your Health

(00:30:35) Why the Scale Is a Terrible Health Report Card

(00:36:40) How You Can Gain Fat AND Lose Muscle Without Gaining Weight

(00:42:05) Visceral vs. Subcutaneous vs. Intramuscular Fat

(00:48:35) Metabolism and Muscle: Your Body’s Glucose Sink

(00:56:21) “All Show, No Go”: Muscle Size vs. Muscle Function

(01:01:05) The Most Dangerous Body Composition Change

(01:04:43) GLP-1s and How to Protect Muscle While Losing Fat

(01:14:31) Resistance Training Is Beyoncé

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Statements regarding supplements and wellness products have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

S14 EP13: How to Heal Your Self-Esteem and Feel More Secure with Dr. Marisa Franco Sep 08, 2026

Show notes

Are you low on self-esteem lately?

We are so excited to have Dr. Marisa Franco back on the podcast! In today’s episode of The Thick Thighs Save Lives Podcast, we get into why success, love, compliments, and connection can actually feel threatening when you struggle with self-worth; why positive affirmations sometimes make you feel worse; and how old experiences can continue influencing your reactions even when you don’t consciously remember them.

Marisa is a psychologist, international speaker, New York Times bestselling author of Platonic, and author of the new book Worth: The New Science of Self-Esteem and Secure Attachment.

Marisa also walks us through her Feel, Heal, Do practice for navigating insecurity in real time and explains why trying not to feel anger, jealousy, rejection, shame, or hurt can actually make those emotions louder.

Healing isn’t about becoming so “secure” that you never feel insecure again.

It’s about learning not to abandon yourself when you do.

This conversation is science-backed, compassionate, practical, and packed with moments that will completely change the way you understand yourself.

Dr. Marisa Franco’s Links:

Books: Platonic: How the Science of Attachment Can Help You Make—and—Keep Friends and Worth: The New Science of Self-Esteem and Secure Attachment

Instagram: DrMarisaGFranco

LinkedIn: Dr. Marisa G. Franco

Website: www.DrMarisaGFranco.com

(00:00:54) Welcome back Dr. Marisa Franco and introducing Worth

(00:05:17) Why trying to “act secure” can actually make us more insecure

(00:09:50) Self-sabotage: Why success and happiness can feel threatening

(00:14:17) How to recognize insecurity in the moment and in the past

(00:17:50) Why positive affirmations don’t always work

(00:24:10) How memories shape self-worth and how we can change their impact

(00:29:19) Trauma, implicit memories, and feelings you can’t explain

(00:35:00) Why women invalidate their own emotions to protect other people

(00:39:15) The suppression/rumination cycle

(00:47:13) What if feeling worthy seems impossible?

(00:53:10) A red flag you shouldn’t ignore.

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S14 EP12: Say Yes to Halloween and No to Guilt Sep 01, 2026

Show notes

Eat the Candy. Wear the Costume. Enjoy Your Life!

How?

Drop the guilt. The restriction. The compensation.

The "I was so bad" spiral? Not happening this year.

This week, we're taking on Halloween again through the lens we've used since the beginning of this podcast: food isn't a punishment or a reward, and exercise isn't something you owe your body because you ate candy.

We're revisiting this episode to talk about why you don't need to skip meals before a Halloween party, why one night of eating differently doesn't "derail" anything, and what to do the next morning instead of trying to compensate for what you ate. We also have some great suggestions on what to do with all that leftover candy if you don’t want it hanging around until next Halloween.

Halloween is supposed to be FUN. So get out there!

(00:00:50) Welcome to the podcast

(00:09:40) Why Halloween brings old food and fitness habits back

(00:14:20) Candy isn’t “good” or “bad”

(00:16:57) You do NOT need to burn off your Halloween candy

(00:17:47) Don’t skip meals to “save calories” for later

(00:19:53) One night of overeating will not derail your health

(00:22:48) What to do the morning after eating more than you planned

(00:25:32) The Switch Witch: a different way to handle mountains of candy

(00:32:25) The Purple Pumpkin

(00:39:18) Be kind to teens

(00:42:01) Remember your kids are listening

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