Well-Fed Women

Latest Episodes:

Nervous System Regulation, Nutrition, and Hormones with Dr. Stacy Barczak Baker [Renewed] Jun 10, 2025

Show notes

Our first “Ask the Naturopath” episode! Dr. Stacy answers all your pressing health questions about the gut testing, nutrition, hormones, and more! We also dive deep into nervous system regulation and how to improve your ability to adapt to stress.

Timestamps:

[1:41] Intro

[3:14] Welcome Dr. Stacy

[5:13] What do you think was the big turning point for you when it came to your healing?

[10:41] Can you talk about the nervous system? Any thoughts on chilling it out?

[16:56] What is the best way to re-build gut health after a round of antibiotics?

[22:49] Is there an effective natural treatment for migraines?

[27:24] How are you helping your kids navigate screen time and what are your thoughts on cell phone usage?

[32:45] How important is HRV and how important is it if it’s low?

[35:36] I’m curious about experiencing a faster heart rate when I’m having a higher carb day.

[37:15] Is MTHFT a real thing or is it just trending? I’m getting conflicting information from doctors.

[43:08] What testing should someone be getting on a routine basis (annually, etc), and also for kids?

[44:20] Is it possible that taking accutane as a teenager and antibiotics prescribed by dermatologists set me up for autoimmune disease as an adult?

[44:53] Any tips to lower thyroid peroxidase antibodies naturally?

[46:25] What is optimal t3 for someone with hypothyroidism?

[50:13] Hair loss - I know my thyroid is crazy but do you have any thoughts?

[52:09] How do I manage PCOS without birth control?

[55:45] What are the first steps to treating mold exposure?

[59:06] I’ve outgrown my current doctor - what are some good ways to find holistic doctors or how to find a naturopath in my area?

[1:02:44] Should anyone with chronic health issues be gluten free?

[1:03:06] How do you decrease cholesterol without taking medication?

[1:06:19] Perimenopause- where do I even start or know who to see for hormone health?

Episode Links:

Follow Dr. Stacy on instagram

Dr. Stacy's website

Vibing Well with Dr. Stacy Podcast

Oat Test

Well Minerals

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Protein Powders with Lead, Choosing Health Priorities, & Retinol vs Peptides Jun 03, 2025

Show notes

Pickles are peaking. Not only did Noelle try them for the first time, but it’s now on the list for top foods to eat for gut health. We also unpack heavy metals in protein powders, how to know what to prioritize when you’re overwhelmed and stressed, and using retinol vs peptides in skin care!

Timestamps:

[1:44] Welcome

[9:06] Peak Pickle Era

[18:51] can you please talk about your favorite protein powders, collagen powders, green powders, etc?

[31:20] What one thing should I start doing to make changes from the following things: walking, lifting weights, or food changes?

[44:01] Thoughts on retinoids in skincare, and thoughts on retinoids vs. peptides?

Episode Links:

AllRecipes: Peak Pickle Era

Norcal Whey

PubMed Article: Comparison of Dietary Protein Digestibility...

Science Direct Article: Higher Protein Muscle Synthesis Rates...

D-Ribose

Coenzyme Q10

Crunchi Goldenlight

Sponsors:

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Weight Loss and Diet Changes Without Diet Culture with Michelle Shapiro, RD [Renewed] May 27, 2025

Show notes

In this episode, we unpack one of the most misunderstood topics in wellness: weight loss without diet culture. Michelle shares her unique approach to supporting intentional weight loss without shame, restriction, or disordered thinking. We also answer some hard questions relating to metabolism and leptin, and unpack the flawed idea that all restriction is diet culture. Buckle up, this one is a deep dive!

Timestamps:

[1:39] Noelle intro

[3:47] Conversation with Michelle

[4:09] Talk about your own personal experience with diet culture

[10:47] Let’s talk about body neutrality and being science neutral

[21:43] What are some strategies that you recommend to clients to have a positive relationship with food before starting to make changes that will put them in restriction?

[25:54] What strategies do you have for the push-pull relationship of wanting overall health and wanting to be smaller while trying to accept your body where it is?

[29:18] How do we know someone "needs" to lose weight (in their head) versus it being beneficial for them?

[31:05] What are your thoughts on your thoughts on anti-diet? Some say restricting gluten and dairy is "diet culture"?

[39:13] How do I combine intuitive eating with still keeping integrity of what makes me feel good?

[42:15] Can you talk about weight loss resistance when you feel like you’re doing everything right?

[49:53] How do you manage anxiety if you’re hoping to stop or reduce medication?

[56:26] How do you know when your symptoms are caused by anxiety rather than an actual disease or underlying condition?

[1:04:11] I know it’s not a one size fits all approach, but how much time would you give a specific change before trying something else?

[1:08:52] How to go from eating as much as possible to eating normal again after hypothalamic amenorrhea?

Episode Links:

Visit Michelle's Website here

Quiet the Diet Podcast

Follow Michelle on Instagram

Sponsors:

Go to https://thisisneeded.com/ and use coupon code WELLFED for 20% off your first order.

Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

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Gut-Cancer Connection, Diet Culture in Disguise, & Constipation May 20, 2025

Show notes

Emerging research shows the reason so many young adults are being diagnosed with colon cancer—and it starts in childhood. We also talk about how to distinguish diet culture and health advice, and tips for handling constipation when you’re following a healthy diet.

Timestamps:

[1:48] Welcome

[5:40] Conversation about new research study about colorectal cancer

[21:35] Are healthy swaps, like cauliflower everything really helpful or just diet culture in disguise?

[31:11] What do you do about constipation when switching from the standard American diet to an anti-inflammatory diet?

Episode Links:

NBC News Article: Rise in Early Onset Colorectal Cancer

PubMed Article: Geographic and age-related variations in mutational processes in colorectal cancer

Get Digestive Complex

Betaine HCL

Digestive Bitters

Sponsors:

Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!

Go to http://mdlogichealth.com/immuno and use coupon code WELLFED for 10% off.

Go to wellminerals.us/chill and use code WELLFED to get 10% off your order.

Navigating Hormone Shifts in Your 30s, 40s, & 50s with Dr. Taz Bhatia May 13, 2025

Show notes

Your blueprint for navigating hormone shifts in your 30s, 40s, & 50s! In today’s episode, integrative medicine physician Dr. Taz Bhatia talks about how to optimize hormones in your late 30s, what to do to support your liver and estrogen detoxification during perimenopause, and everything you need to know about starting hormone replacement therapy. We also answer your questions about lab work, signs of specific hormone imbalances, and unexplained midlife weight gain. This one has it all!

Timestamps:

[1:38] Noelle Intro

[3:35] Welcome Dr. Taz

[4:00] What’s the latest research saying about women’s health and hormones and what are you seeing actually work with your patients?

[10:31] In your experience, what are the top things that women can do in their 30’s to set themselves up for success in perimenopause?

[14:40] Should we be looking at our numbers from testing and using that information to “optimize” them?

[21:04] What’s are the differences between the many hormonal shifts in our 30’s?

[26:47] What’s a good repletion plan once we’ve been depleted due to stress, pregnancy or other things?

[35:05] Do you think that women, as they enter perimenopause, should be regularly supporting the liver with herbs?

[40:23] In perimenopause, what should I consider taking and what are the must dos? How do we know when it’s time to start HRT?

[42:12] Can you talk about the symptoms of low and high estrogen and progesterone?

[44:35] How do you find a doctor that actually prescribes HRT?

[45:25] I’m curious about when the right time is to get on HRT. Should I start it as a preventative measure or wait until I start experiencing symptoms?

[46:39] What about HRT for people with the MTHFR mutation?

[48:33] The change in body proportions have really played with my head. It’s hard to feel healthy with an increase in midsection fat. How do I address this?

[51:07] Is there any way to lower slightly elevated LDL cholesterol in perimenopause, even if HDL cholesterol is great?

[51:30] Why do I feel terrible during ovulation?

Episode Links:

Hol+

Follow Dr. Taz on Instagram

The Hormone Shift: Balance Your Body and Thrive Through Midlife and Menopause

Super Woman Rx: Unlock the Secrets to Lasting Health, Your Perfect Weight, Energy, and Passion with Dr. Taz's Power Type Plans

The 21-Day Belly Fix: The Doctor-Designed Diet Plan for a Clean Gut and a Slimmer Waist

Sponsors:

Go to https://thisisneeded.com/ and use coupon code WELLFED for 20% off your first order.

Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

Go to http://mdlogichealth.com/immuno and use coupon code WELLFED for 10% off.

Go to wellminerals.us/chill and use code WELLFED to get 10% off your order.

Emotional vs Physical Hunger, Eating Meat, & Women and Cold Plunging May 06, 2025

Show notes

Today we unpack new findings that show micronanoplastics play a significant role in stroke, how to tell the difference between emotional and physical hunger, and what to do if you’re struggling to digest protein and animal products. We also dive into the controversy around cold vs hot therapies for women. We bring the heat (pun intended).

Timestamps:

[1:24] Welcome

[11:30] Nanoplastics conversation

[26:54] How can women tell the difference between emotional hunger and physical hunger without over analyzing?

[41:06] I’ve been vegan/vegetarian most of my life tried to incorporate eggs and they wrecked havoc on my stomach I started taking b12 shots recently to fill a nutritional gap, and it gave me the worst cystic acne with just two doses. Is there a way to up my B12 intake without causing acne, and is there something I can do now to heal this breakout more quickly?

[55:06] Just heard a snip of a podcast where they were discussing hot and cold therapies. They were discussing how women do better with hot therapy. Cold therapies aren't as beneficial. Is this true?

Episode Links:

Neurosciencenews.com article: Microscopic Plastics Found in Arteries Linked to Stroke Symptoms

PubMed Article: Adaptive change of pancreatic protease secretion to a short-term vegan diet: influence of reduced intake and modification of protein

PubMed Article: Effects of cold-water immersion on health and wellbeing: A systematic review and meta-analysis

Noelle's Honest Review of Sunlighten Saunas

Digestive Complex - use code WELLFED for 10% off your purchase.

Sponsors:

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Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!

Go to http://mdlogichealth.com/immuno and use coupon code WELLFED for 10% off.

Go to wellminerals.us/chill and use code WELLFED to get 10% off your order.

Natural Ways to Improve Fertility, Support Progesterone, & Reverse Amenorrhea with Anna Bohnengel, RD Apr 29, 2025

Show notes

In recent years, fertility rates in the US have reached a history low. The good news? There are things you can do to naturally improve fertility, support progesterone, and normalize your cycles—even as you age! In this episode, we talk about what your first steps should be if you’re struggling with infertility or missing periods using a root cause approach with registered dietician Anna Bohnengel. We also talk about nutrients for egg quality and pregnancy, and how to support your body in between pregnancies.

Timestamps:

[3:04] Conversation with Anna starts

[3:49] What have you found in the literature about the main causes of hypothalamic amenorrhea?

[11:36] Is there any connection between chronic infections and gut imbalances and amenorrhea?

[16:14] What is the most effective way a woman can get her period back if the cause is hypothalamic amenorrhea?

[19:27] How do you exercise with your cycle if you don't have your period back yet?

[21:08] Does low progesterone play a role in infertility or missing periods?

[24:10] What kind of things are the root causes of low progesterone and how do we improve it?

[28:20] What are the first steps you would recommend in order to create a strong foundation to improve fertility?

[31:25] What are the most important things to focus on diet-wise to prepare your body for pregnancy and egg quality and do the same things apply for sperm quality?

[35:29] How bad is it to not be having a period even if other parts of the cycle are present?

[38:11] How long after pregnancy should you start to worry if your period has not returned and when do you seek medical help?

[41:21] What do I do if my weight is restored but I still don't have my period?

[44:17] How do you get androgens under control? What are your best tops for reducing inflammation for PCOS?

[46:02] How do I get rid of my beard if I have no other signs of hormonal imbalances?

[48:32] With secondary infertility, what are the main things to do to prep your body and stay calm and how long to take prenatal post pregnancy?

[54:55] Does the Keto diet reverse PCOS and is there anything you can do for facial hair and hair loss?

Episode Links:

Fertility Nutrition Website

The Ultimate Fertility Meal Plan Free Download

What to Eat to Get Your Period Back Free Download

Follow Anna on Instagram

Sponsors:

Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order.

Go to https://thisisneeded.com/ and use coupon code WELLFED for 20% off your first order.

Go to wellminerals.us/chill and use code WELLFED to get 10% off your order.

AI in Health and Wellness, Metabolism and Insulin Sensitivity, & Anxiety Around Sleep Apr 22, 2025

Show notes

AI is transforming content, recipes, photos, and now health care? We discuss what we, as consumers, need to know. We also talk about metabolism and insulin sensitivity as you age, biking vs walking, and Stef gives an epic pep talk when it comes to dealing with anxiety around sleep.

Timestamps:

[1:38] Welcome

[2:24] Discussion about AI transforming healthcare

[19:27] Does metabolism really slow down with age?

[29:44] So we always hear about steps, but what about biking? Does biking have the same benefits as walking?

[39:50] I have problems falling asleep now that I am breastfeeding. I now have anxiety around sleep. Any suggestions?

Episode Links:

Get Pure Creatine Here

Get More Chill Magnesium Here

Article: 6 ways AI is transforming healthcare

Instagram Post - Metabolism doesn't go down as you age

PubMed Article: Relationship Between Body Positioning, Muscle Activity, and Spinal Kinematics in Cyclists With and Without Low Back Pain

PubMed Article: The effectiveness of walking versus exercise on pain and function in chronic low back pain...

Sponsors:

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Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

Go to mdlogichealth.com/digestive and use coupon code WELLFED for 10% off and you always get free shipping on orders of $59 or more.

Blood Sugar Hacks, Food Order, Post-Meal Exercise, and Lowering A1Cs with Jessica Jones, RD Apr 15, 2025

Show notes

Ready for some hacks that actually work to improve blood sugar? Today, Jessica Jones tackles all of your in-depth questions about managing blood sugar, prediabetes, and diabetes, including food order, post-meal exercise, snacks, and wearable glucose monitors. We also discuss how blood sugar changes in midlife, and common root causes of blood sugar dysregulation. And no, carbs aren’t the enemy!

Timestamps:

[3:90] What are your favorite blood sugar hacks that actually work?

[17:16] What are some root causes of blood sugar dis-regulation?

[29:59] Do you recommend continuous glucose monitors (CGM's) for everyone or just for those struggling with pre diabetes or diabetes?

[34:33] Can blood sugar swings contribute to brain fog? Should we be eating snacks every 3-4 hours or not?

[39:42] What are some strategies to manage/lower A1C and how often do you recommend people test?

[46:26] One strategy I’ve heard to manage blood sugar is to walk after you eat. Does the walk post pone the blood sugar spike?

[50:12] Are there any negative effects of juicing fresh fruit daily when it comes to blood sugar?

[52:15] What’s important to know about what we drink and blood sugar (coffee, alcohol, etc.)

Episode Links:

Visit Diabetes Digital

Diabetes Digital Podcast

To book a virtual diabetes or prediabetes nutrition counseling session with a Diabetes Digital registered dietitian, click here: diabetesdigital.co/patient

Food Heaven Instagram

Diabetes Digital Instagram

Sponsors:

Go to wellminerals.us/creatine and use code WELLFED to get 10% off your order.

Go to http://mdlogichealth.com/immuno and use coupon code WELLFED for 10% off.

Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase!

Cutting Out Sugar, 30-30-30 Trend, & Strategies For Home Workouts Apr 08, 2025

Show notes

If you’re struggling with prediabetes and blood sugar issues, should you focus on cutting out sugar? Our answer may surprise you. We also talk about the problems with the 30-30-30 trend of eating 30 grams of protein within 30 minutes of waking and doing 30 minutes of exercise afterward. Lastly, we give ideas and tips for working out from home. There’s something for everyone—so let’s hang out together!

Timestamps:

[1:36] Welcome

[8:21] Since Siete brand cassava chips are no longer an option, what tortilla chips are you eating?

[22:35] I’m pre-diabetic. Are there any tips or recommendations to help me ease off all the sugar?

[32:30] Is it ok to go on a walk before breakfast? I've heard eating within 30 minutes of waking is best.

[44:29] Do you have recommendations for a weightlifting program or app?

[49:42] How many protein supplements vs eating real food in one day?

Episode Links:

Get Pure Creatine Now

Listen to previous episode with Dr. Stacy Sims

Youtube workouts:

Nourishmovelove