Fresh & Fired Up with Dr. Emily & Hailee

Dr. Emily Marshall
  • 5.0 (26)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Doctor, entrepreneur, and speaker Emily Marshall along with her co-host, online personal trainer and nutrition coach, Hailee Piendl drop weekly gems designed to help women flourish in all aspects of their health and fitness! Together they're empowering women to feel strong, healthy, and vibrant for what they love most in life! Subscribe to Fresh & Fired Up on Apple, Spotify, & YouTube. Follow Dr. Emily @dremilymarshall & Hailee @hailee_fitblog – We would love to hear from you!

  1. High Cortisol From Exercise? Why Your Workouts Are Keeping You Stuck in Survival Mode (and How to Fix It)

    1D AGO

    High Cortisol From Exercise? Why Your Workouts Are Keeping You Stuck in Survival Mode (and How to Fix It)

    If you're working out consistently but still feeling exhausted, inflamed, or stuck… your workouts might be impacting your hormones more than you think. In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl break down how different types of exercise—like HIIT, strength training, and cardio—affect key hormones including cortisol, estrogen, progesterone, and thyroid function. You'll learn why some workout styles can leave women feeling wired, tired, and burnt out, while others help support energy, fat loss, and long-term hormonal health. This episode goes beyond generic fitness advice and helps you understand how to train in a way that actually works with your body instead of against it. We also clarify common misconceptions around high-intensity interval training (HIIT), explain the role of zone 2 cardio in recovery and metabolic health, and show you how to build a balanced weekly training plan that supports both performance and hormone balance. Whether you're dealing with fatigue, plateaued progress, cycle changes, or just want to feel better in your body, this episode will give you practical strategies to train smarter—not harder. In this episode, we cover: how exercise impacts cortisol, adrenaline, thyroid hormones, estrogen, and progesterone why too much HIIT can disrupt recovery, energy, and menstrual cycles the benefits of strength training for metabolism, muscle, and hormone health what zone 2 cardio is and how it supports recovery and fat loss how to structure a balanced weekly workout routine how your menstrual cycle affects training capacity and performance simple ways to use walking and low-intensity movement to support your nervous system how to recognize signs of overtraining and hormonal imbalance If you've ever wondered why you're doing "all the right workouts" but still don't feel your best—this episode will help you connect the dots.

    44 min
  2. You're Working Out… So Why Isn't Your Body Changing?

    MAR 31

    You're Working Out… So Why Isn't Your Body Changing?

    If you've been working out consistently but not seeing the strength or body composition changes you expected… this episode will show you why. In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl break down the real reason so many women feel stuck in their fitness journey—and how to fix it with structured training, periodization, and smarter recovery. Hailee also shares her experience traveling to Mexico during a time of global uncertainty, and how she approached training, mindset, and consistency while away from routine. We dive into how to build a workout plan that actually works with your body—not against it—and how to adapt your training when life gets busy, motivation drops, or injuries come up. If you've ever felt sore, exhausted, inconsistent, or unsure if your workouts are "working"… this conversation will give you clarity and direction.

    37 min
  3. 3 Levels to Unlock More Energy (Most People Stay Stuck at Level 1) with Dr. Suzanne Bober

    MAR 24

    3 Levels to Unlock More Energy (Most People Stay Stuck at Level 1) with Dr. Suzanne Bober

    Doing everything right—but still exhausted? In this episode, Dr. Emily Marshall and Hailee Piendl interview Dr. Suzanne Bober (author of Burnout Rewired), who explains why burnout isn't the problem—it's the signal. If you feel stuck in survival mode, constantly tired, or like your energy doesn't match your effort, this conversation will help you understand what's really going on in your body—and how to start shifting it. We break down how your nervous system controls your energy, why most people stay stuck at Level 1, and how to shift into a state where your energy actually supports your life, work, and health. In this episode: • The 3 levels of energy and why most people stay stuck • Why burnout is a signal—not a failure • How your nervous system drives energy, focus, and resilience • Why rest alone isn't fixing your exhaustion • Simple tools to reset in real time (breathwork, posture, awareness) • How beliefs and identity shape long-term energy If you're a high-achieving woman feeling overwhelmed, wired, or constantly drained—this episode is for you. Resources: • Burnout Rewired — Dr. Suzanne Bober • Infinite Balance Blueprint • Harbourfront Chiropractic • Instagram: @infinitebalanceblueprint

    46 min
  4. How to Survive Grief Without Losing Hope | Faith, Child Loss and Healing with Maria Stranaghan

    MAR 17

    How to Survive Grief Without Losing Hope | Faith, Child Loss and Healing with Maria Stranaghan

    In this deeply moving episode of Fresh andamp; Fired Up, Dr. Emily Marshall sits down with Maria Stranaghan for a powerful conversation about grief, child loss, miscarriage, organ donation, faith, healing, and hope. Maria shares her extraordinary journey through profound heartbreak, including childhood trauma, the tragic loss of her brother, miscarriage, the death of her daughter Tasha, and later the loss of her husband. Through it all, she has continued to live with remarkable faith, courage, and compassion. Together, Emily and Maria talk about what grief really feels like, why speaking openly about loss matters, how faith and prayer can carry us through fear, and how remembering loved ones helps us heal. Maria also shares the beautiful legacy of Tasha's organ donation and how that gift brought hope and life to others. In this episode, we discuss grief, bereavement, child loss, miscarriage, organ donation, Christian faith, prayer, healing, fear of loss, and how to keep hope alive in the darkest seasons. If this conversation encouraged you, share it with a friend and follow Fresh andamp; Fired Up on Spotify, Apple Podcasts, and YouTube.

    51 min
  5. 5 Gym Mistakes That Are Secretly Killing Your Strength (Strength Training for Women)

    MAR 10

    5 Gym Mistakes That Are Secretly Killing Your Strength (Strength Training for Women)

    If you're lifting regularly but your strength isn't improving, something might be off. In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl break down 5 common gym mistakes that secretly sabotage women's strength gains. These small technique errors often go unnoticed but can dramatically affect your ability to build muscle, lift heavier, and train without pain. We cover practical coaching cues and simple adjustments you can apply immediately to improve your squat, deadlift, bench press, and overall strength training performance. If you've ever wondered why your lifts feel harder than they should—or why your progress has stalled—this episode will help you identify what might be holding you back. You'll learn: • Why training the movement instead of the muscle can limit muscle growth • How foot position and stance width affect squat strength and hip function • The right way to brace your core to protect your spine and generate power • How shoulder blade positioning improves pressing strength and prevents shoulder pain • Why women often stop sets too early and how training closer to failure builds real strength These are the same strength coaching principles used by high-level trainers to help women move better, lift stronger, and build functional muscle that supports hormones, metabolism, and long-term health. Whether you're new to lifting or have been training for years, correcting these overlooked mistakes can take your strength training, muscle gains, and gym performance to the next level. 🎧 Listen now to learn how to train smarter, build stronger muscles, and feel Fresh & Fired Up in your workouts.

    41 min
  6. Wired at Night, Tired in the Morning: The Cortisol Rhythm Problem (and How to Fix It)

    MAR 3

    Wired at Night, Tired in the Morning: The Cortisol Rhythm Problem (and How to Fix It)

    If you feel exhausted all day but suddenly wide awake at night, you're not broken—your stress hormones may be running on the wrong schedule. In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl unpack the "wired and tired" pattern through the lens of cortisol rhythm, nervous system regulation, and blood sugar stability—and share simple, realistic ways to reset your body so sleep comes easier and mornings feel better. You'll learn how chronic stress can keep your body in "high alert," why cortisol should naturally rise in the morning and fall at night, and how common habits like skipping meals, late caffeine, and high-intensity workouts can unintentionally worsen sleep, anxiety, and nighttime cravings. Plus, you'll get practical strategies you can start today—without a complicated protocol. In this episode, we cover: What "wired but tired" really means (and why it's so common) Cortisol and circadian rhythm: why your body can't shut off at night The link between blood sugar swings and nighttime wake-ups/cravings Why skipping meals can increase adrenaline and disrupt sleep A simple caffeine curfew that supports deeper sleep Why "more HIIT" can backfire in high-stress seasons Morning light exposure and routines that help reset your rhythm Boundaries around screens, work, and mental load that protect your nervous system How connection, laughter, and even cuddling a pet can lower stress If you've been trying to fix sleep with more effort—this episode will help you zoom out, calm down, and rebuild your foundation. 🎧 Listen now on Apple Podcasts, Spotify, or YouTube. If this hit home, share it with a friend who's "tired all day, awake at night," and leave a review—it helps more women find the show.

    43 min
  7. Dopamine Detox: Why You're Overstimulated (and How to Reset Your Focus, Discipline & Mental Health)

    FEB 24

    Dopamine Detox: Why You're Overstimulated (and How to Reset Your Focus, Discipline & Mental Health)

    If you've been feeling overstimulated, unmotivated, and stuck chasing quick dopamine hits (scrolling, snacking, shopping, caffeine, constant noise)… this episode is your reset. In today's Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl break down what a dopamine detox actually is (and what it's not), why modern life is hijacking your focus, motivation, and self-discipline, and how to rebuild healthy habits without going extreme. We also tie this into the Lenten principles of fasting and reflection—not as restriction, but as a practical way to create space, strengthen boundaries, and build real self-trust. Inside this episode, you'll learn: How dopamine drives habits, cravings, and the "always needing more" feeling Signs you're living in overstimulation (and why it impacts mental health) Why discipline = freedom (and how to make it sustainable) Simple rules and boundaries to reduce "cheap dopamine" without deleting your life A realistic dopamine detox plan you can start in small steps Why community support + accountability make change stick The line we keep coming back to: "What you consume shapes what you crave." If you're ready to stop feeling scattered and start feeling clear, grounded, and in control again—this one's for you. Take the next step: Choose ONE boundary today (first 30 minutes phone-free, social media window, or a screen-free bedtime) and DM us the word RESET on Instagram to tell us what you picked.

    45 min
  8. Pregnancy Strength Training & Postpartum Comeback: Pelvic Floor + RPE (Trimester-by-Trimester)

    FEB 17

    Pregnancy Strength Training & Postpartum Comeback: Pelvic Floor + RPE (Trimester-by-Trimester)

    Pregnant (or planning to be) and wondering how to keep lifting safely, maintain muscle, and avoid overdoing it? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl break down smart training before, during, and after pregnancy—so you can feel strong, energized, and supported through every stage of motherhood. We cover: How to train through first, second, and third trimester changes (without fear or ego) RPE (Rate of Perceived Exertion) + the cardio talk test so you know exactly how hard to push Pelvic floor + core symptoms you shouldn't ignore (and how to modify training) A healthier mindset around pregnancy weight gain and body changes The postpartum roadmap: gradual progression, recovery, and when you're ready to level up again Why early postpartum is about connection over punishment If you want pregnancy workouts, postpartum fitness, and real talk on pelvic floor health with practical, repeatable guidance—this one's for you. Follow/subscribe for more on women's fitness, hormones, and nutrition—and share this episode with a friend who's expecting.

    41 min
See All (191)

5
out of 5
26 Ratings

About

Doctor, entrepreneur, and speaker Emily Marshall along with her co-host, online personal trainer and nutrition coach, Hailee Piendl drop weekly gems designed to help women flourish in all aspects of their health and fitness! Together they're empowering women to feel strong, healthy, and vibrant for what they love most in life! Subscribe to Fresh & Fired Up on Apple, Spotify, & YouTube. Follow Dr. Emily @dremilymarshall & Hailee @hailee_fitblog – We would love to hear from you!

Information