The XX Lab

Sarah
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Welcome to The XX Lab, where I talk with scientists and top-performing women to give you insights that you can use in everyday life. This is not another health podcast telling women to optimize endlessly or chase extreme longevity. It’s a science+life podcast for women who want to feel better now—not just live longer later.

  1. 2 days ago

    Why Women Compete Differently Than Men with Dr. Khandis Blake | #13

    Are women really less competitive than men, or have we been measuring competition the wrong way? In this episode of The XX Lab, Dr. Sarah Hill sits down with Dr. Khandis Blake, PhD, evolutionary psychologist and researcher, to explore how hormones, competition, confidence, mate preferences, and modern environments shape women's behavior in ways that are often misunderstood. Why do women compete differently than men?Drawing on years of research in evolutionary psychology, Dr. Blake explains why women often compete through different strategies than men, how status and relationships influence those behaviors, and why common stereotypes fail to capture the full picture. Sarah and Khandis discuss the evolutionary pressures that shaped female competition and why cooperation has been just as important to women's success as competition itself. The conversation also explores how hormonal fluctuations across the menstrual cycle can influence confidence, ambition, social behavior, and partner preferences. Together, they unpack what researchers know, what remains uncertain, and why nuance matters when discussing sex differences. How do hormones shape everyday decisions?Sarah and Khandis examine research on hormonal contraception, workplace behavior, mate choice, and the gender pay gap, asking whether biology and modern culture interact in ways that help explain differences in outcomes without reducing them to simple cause-and-effect stories. Whether you're interested in women's health, psychology, relationships, or understanding the science behind human behavior, this episode offers an evidence-based conversation that challenges common assumptions while respecting the complexity of the research. Key TakeawaysWomen often compete through social and relationship-based strategies rather than direct physical competition.Cooperation and competition have evolved together as complementary survival strategies.Hormonal changes can subtly influence confidence, motivation, and social behavior.Confidence is influenced by both biology and environment rather than either factor alone.Hormonal contraception may affect some aspects of psychology differently across individuals.Mate preferences are flexible and can shift depending on context and life stage.Evolutionary psychology helps explain behavioral patterns without determining individual outcomes.Biological differences should inform research without reinforcing stereotypes.Understanding women's psychology requires considering both culture and biology.Scientific nuance is essential when discussing hormones, behavior, and sex differences. Guest BioKhandis Blake is an evolutionary psychologist whose research examines female competition, hormones, mating psychology, status, and human behavior. Her work explores how evolutionary science can help explain modern social dynamics while challenging common misconceptions about women. Enjoyed this conversation? Follow The XX Lab and leave a review to help more people discover evidence-based conversations about women's health, psychology, and human behavior.

  2. 3 Aug

    The Wellness Industry Isn't Making Us Healthier with Sarah Ann Macklin | #12

    We have more health information than ever before, yet we're getting sicker, more stressed, and more overwhelmed. So what's missing? In this episode of The XX Lab, Dr. Sarah Hill welcomes Sarah Ann Macklin, registered nutritionist, former international model, host of Live Well Be Well, and author of Healthy Shouldn't Be This Hard. Together, they explore why today's $8.5 trillion wellness industry isn't delivering better health and why the missing ingredient may have less to do with information and more to do with how we relate to ourselves. Why isn't more health advice making us healthier?Sarah Ann shares her remarkable journey from the fashion industry to clinical nutrition, revealing how years of chasing perfection ultimately reshaped her understanding of health. She explains why fear-based wellness messaging often backfires, how self-worth influences health behaviors, and why sustainable habits begin with self-compassion rather than self-criticism. The conversation also explores mindset, stress, body awareness, food insecurity, nutrition science, and the fascinating ways our thoughts can influence our physiology. Sarah and Sarah discuss why understanding your body's signals is essential for making lasting lifestyle changes and why health doesn't have to be built on restriction or guilt. What does it really mean to work with your body?From the science of interoception to practical advice about whole foods, supplements, cooking, and behavior change, this episode offers an evidence-based roadmap for building a healthier relationship with food and with yourself. Rather than chasing perfection, Sarah Ann explains why learning to trust your body may be one of the most powerful health interventions available. Whether you're overwhelmed by conflicting nutrition advice, struggling to build healthier habits, or simply looking for a more compassionate approach to wellness, this conversation offers practical tools backed by science. Key TakeawaysMore health information doesn't automatically lead to better health outcomes.Self-compassion is a critical foundation for long-term behavior change.Fear-based wellness marketing often undermines healthy habits.Whole foods support healthier body signals than highly processed foods.Mindset can influence physiological responses to nutrition and exercise.Chronic stress affects both physical and mental well-being.Supplements should support, not replace, a nutrient-rich diet and should be guided by appropriate testing when possible.Sustainable health comes from working with your body instead of constantly trying to fix it. Guest BioSarah Ann Macklin is a registered nutritionist, former international model, founder of the Be Well Collective, host of the Live Well Be Well podcast, and author of Healthy Shouldn't Be This Hard. Her work focuses on evidence-based nutrition, behavior change, and helping people build healthier relationships with food and themselves. Guest LinksWebsite: https://www.sarahannmacklin.comLive Well Be Well PodcastInstagram: @sarahannmacklinBook: Healthy Shouldn't Be This HardBe Well Collective If you enjoyed this conversation, follow The XX Lab and leave a review to help more listeners discover science-backed conversations about health, psychology, and human behavior.

  3. 26 Jul

    Why Are We So Lonely Despite Being So Connected? with Dr. Bill von Hippel | #11

    We're more connected than any generation in history, yet loneliness continues to rise. What happened? In this episode of The XX Lab, Dr. Sarah Hill sits down with Dr. Bill von Hippel, evolutionary psychologist and bestselling author of The Social Paradox, to explore why the very freedoms that define modern life may also be driving us further apart. Why does modern life leave so many people feeling isolated?Drawing from evolutionary psychology, Bill explains how humans evolved to depend on tight-knit communities for survival and why today's culture of independence, mobility, and individual achievement often clashes with those ancient social instincts. Together, he and Sarah unpack the surprising ways technology, urbanization, modern dating, and changing family structures have reshaped our relationships and our well-being. The conversation explores why autonomy and connection often pull us in opposite directions, how our brains respond to social isolation, and why loneliness isn't simply an emotional experience but a biological signal that evolved to keep us connected to others. Can we build happier lives by understanding our evolutionary past?Bill shares practical insights from The Social Paradox, discussing why meaningful relationships remain one of the strongest predictors of happiness, health, and longevity. He also explains how modern environments amplify stress, why friendship becomes harder in adulthood, and what individuals can do to cultivate stronger social networks despite the demands of contemporary life. Whether you're interested in psychology, relationships, health, or understanding why modern life often feels disconnected, this episode offers a thoughtful, science-backed perspective on one of the defining challenges of our time. Key TakeawaysHuman brains evolved for close-knit communities rather than large, anonymous societies.Loneliness functions as a biological signal that encourages social reconnection.Modern independence often comes with hidden psychological costs.Strong relationships consistently predict better physical and mental health.Evolutionary mismatch helps explain why modern environments can increase stress and isolation.Technology connects us efficiently but doesn't always satisfy our need for meaningful social bonds.Adult friendships require intentional effort because modern lifestyles reduce repeated social contact.Balancing autonomy with connection leads to greater long-term well-being.Understanding our evolutionary history provides valuable context for today's mental health challenges.Small, consistent investments in relationships can have an outsized impact on happiness. Guest BioDr. Bill von Hippel is an evolutionary psychologist, professor, and bestselling author of The Social Paradox. His research explores human behavior, social relationships, happiness, evolutionary psychology, and the ways modern environments shape our minds and well-being. Guest LinksWebsite: https://billvonhippel.comBook: The Social ParadoxResearch publicationsUniversity profile (if included in your transcript resources) If you enjoyed this conversation, follow The XX Lab and leave a review to help more listeners discover evidence-based conversations about women's health, psychology, and human behavior.

  4. 19 Jul

    Why Dating Apps Make Commitment Harder | #10 Dr. Cari Goetz

    Dating apps promised more choice. But what if more choice is making relationships harder to build? In this episode of The XX Lab, Dr. Sarah Hill sits down with Dr. Cari Goetz, evolutionary psychologist and relationship researcher, to explore the psychology of mate switching, online dating, sexual exploitability, casual sex, and the hidden forces shaping modern relationships. Cari explains how humans evolved in environments with relatively small pools of potential partners, and why today's endless swiping culture may be activating psychological mechanisms that were never designed for thousands of options. The conversation dives into the paradox of choice, why people often become less satisfied when they have more alternatives available, and how dating apps may subtly encourage a constant comparison mindset. How does online dating affect long-term relationships?Sarah and Cari unpack research suggesting that the way people select partners online may differ dramatically from how humans historically chose mates. Instead of evaluating a few potential partners holistically, many daters begin filtering candidates by isolated traits, which can make commitment more difficult and increase the temptation to keep searching for someone better. The discussion also explores practical strategies for using dating apps without falling into a perpetual mate-switching mentality. If you've ever wondered why dating can feel so exhausting, why casual sex can be emotionally complicated, or why modern relationship advice often feels disconnected from human psychology, this episode offers a nuanced, research-based perspective. Key TakeawaysThe paradox of choice can make people less satisfied with a dating partner when they perceive endless alternatives.Limiting the number of dating profiles you evaluate may improve decision-making and reduce comparison fatigue.Early-stage dating is often when people are most vulnerable to a constant "someone better might be out there" mindset.Being intoxicated, fatigued, or appearing less aware can increase perceptions of vulnerability.Men who are low in agreeableness and highly interested in casual sex were more likely to perceive women as sexually exploitable.Sexual regret and sexual disappointment are distinct emotions and may be conflated in some research.Women's casual sex experiences are often shaped by potential costs such as pregnancy, STIs, and reputational concerns.Women's sexual motivation may increase during the years when fertility is beginning to decline, potentially reflecting an evolved reproduction-expediting mechanism.Guest BioDr. Cari Goetz is an evolutionary psychologist whose research focuses on mating psychology, mate switching, sexual exploitation, relationship dynamics, and reproductive behavior. She is a faculty member at California State University, San Bernardino and has published extensively on human mating strategies and social behavior. Guest LinksCSUSB Profile: https://www.csusb.edu/profile/cgoetzLinkedIn: https://www.linkedin.com/in/cari-goetz-62725542/Google Scholar: https://scholar.google.com/citations?user=BIKau3cAAAAJ&hl If you enjoyed this conversation, follow The XX Lab and leave a review to help more listeners discover evidence-based discussions about women's health and human behavior.

  5. 12 Jul

    The Dirty Little Secret of Female Friendship — What Science Actually Says | #9 Dr. Tania Reynolds

    If a friend is gossiping to you, she's probably gossiping about you too. That's the unsettling rule of thumb Dr. Tania Reynolds lives by—and in this episode, she explains why.  In this episode of The XX Lab, Dr. Sarah Hill sits down with Reynolds, a social psychologist and leading researcher on female friendship, cooperation, and competition, to unpack the evolutionary science behind how women build relationships—and why those relationships carry such high stakes. Bless Her HeartDr. Reynolds explains the "bless her heart effect," the sneaky way concern-framed gossip lets women damage a rival's reputation while looking kind doing it, and why this strategy works especially well on other women. From there she tells us about the the evolutionary logic behind female-typical aggression—why it's indirect, deniable, and built around exclusion rather than confrontation—and how the same instincts that helped our ancestors protect their children now show up in group chats, PTA meetings, and office politics. Sexual Policing, Female Bosses, and Women’s Mental HealthWe also get into some of the more uncomfortable data: why women police other women's sexuality more than men do, why attractive or sexually open women tend to become targets, and why having a female boss is correlated with lower job satisfaction than having a male one (and what bosses can actually do about it). We close on the modern mental health paradox—why women report feeling worse than ever despite unprecedented material progress—and talk through practical ways to catch these instincts in ourselves before they run the show. Key TakeawaysThe "bless her heart effect" and concern-framed gossipWhy women are better at detecting harm to their own reputation than harm they cause othersThe evolutionary logic of indirect aggression, exclusion, and female friendship jealousySexual double standards and who really enforces themFemale bosses, workplace satisfaction, and status asymmetries between womenThe "Queen Bee" phenomenon and whether it's realSocial comparison, social media, and the gender gap in anxiety and depressionPractical strategies for catching competitive instincts and building better female friendshipsGuest BioDr. Tania Reynolds is a social psychologist whose research explores female friendships, cooperation, aggression, social relationships, and evolutionary psychology. Guest Linkspsych/tania-reynolds scholar.google/citations psychologytoday/tania-reynolds If you enjoyed this episode, follow The XX Lab and leave a review to help more listeners discover science-backed conversations about women's health and human behavior. Chapter Timestamps 02:08 Meet Dr. Tania Reynolds07:24 Why Female Friendships Matter16:18 The Evolution of Women's Social Bonds27:41 Are Women Really More Competitive?39:12 Gossip: Harmful or Helpful?50:35 Understanding Relational Aggression1:02:44 Cooperation vs. Competition1:14:53 Friendship, Stress, and Mental Health1:26:48 Why Belonging Is a Biological Need1:38:56 What We Get Wrong About Women's Relationships

  6. 6 Jul

    The Study That Got Pulled From CNN: How your hormones affect you | #8 with Dr. Kristina Durante

    How much of your behavior is shaped by biology without you even realizing it? From the clothes you choose to the people you find attractive, your hormones may be influencing more than you think. In this episode of The XX Lab, Dr. Sarah Hill sits down with evolutionary psychologist Dr. Kristina Durante to unpack the fascinating science behind hormones, decision-making, consumer behavior, relationships, and social dynamics. Drawing on years of research, Kristina explains how subtle biological shifts can affect everyday choices while challenging many of the misconceptions that surround this work. Can hormones influence behavior without controlling it?Dr. Durante shares groundbreaking studies on ovulation, attraction, and purchasing decisions, discussing why women may behave differently across the menstrual cycle and how these patterns fit within an evolutionary framework. She also addresses the media firestorms that often erupt around this research and explains why nuance matters when interpreting scientific findings. What can evolutionary psychology teach us today?Sarah and Kristina dive into the challenges of communicating controversial science, the importance of replication and critical thinking, and the ways modern environments interact with ancient psychological adaptations. They also discuss social belonging, online behavior, and why our brains are still wired for close-knit communities despite living in a hyperconnected world. Whether you're interested in women's health, psychology, neuroscience, marketing, or human behavior, this episode offers a thoughtful look at how evolution continues to influence everyday life in ways both subtle and surprising. Key Topics CoveredHow hormones can shape everyday decisions and preferencesThe science behind ovulation and attraction researchWhat evolutionary psychology says about human behaviorWhy consumer choices may shift across the menstrual cycleThe difference between biological influence and biological determinismMedia misconceptions surrounding hormone researchHow social belonging affects mental and emotional well-beingThe challenges of studying sex differences in scienceWhy context matters when interpreting behavioral researchPractical reasons to understand your own biology without fear or stigmaGuest: Dr. Kristina Durante, evolutionary psychologist and researcher whose work explores hormones, decision-making, consumer behavior, and social psychology. If you enjoyed this conversation, follow The XX Lab and leave a review to help more listeners discover evidence-based discussions about women's health and human behavior. Chapter Timestamps02:18 Meet Dr. Kristina Durante07:12 What Evolutionary Psychology Gets Right14:45 Why Hormones Influence Behavior23:27 The Research on Ovulation and Clothing Choices34:36 Attraction, Dating, and the "Sexy Guy" Studies43:58 Consumer Behavior and Hormonal Shifts51:24 The Media Firestorm Around Hormone Research1:03:47 Why Science Needs Nuance, Not Headlines1:16:18 Biological Differences Without Stereotypes1:28:52 Modern Life vs. Ancient Psychology1:40:11 Social Belonging and the Need for Community1:51:23 Final Thoughts and Key Takeaways

  7. 29 Jun

    We're in an Age of Hormonal Hypocrisy | #7 with Dr. Lara Briden

    Why are women told their hormones are essential at 45 — that losing them is a health crisis, that we must replace them to protect our brains and bones and hearts — while those same hormones are routinely shut down in women in their 20s with barely a second thought? That contradiction is at the center of today's conversation. And once you see it, you can't unsee it. On Today’s Episode, Dr. Sarah Hill welcomes Lara Briden, ND, internationally recognized naturopathic doctor and bestselling author specializing in women's hormonal health. Together they explore why menopause deserves to be viewed through an evolutionary lens rather than as a hormone deficiency, and how misconceptions about estrogen, progesterone, HRT, and menstrual cycles continue to shape women's healthcare. The discussion covers the surprising biology behind why humans experience menopause, what differentiates bioidentical progesterone from synthetic progestins, and why many women receive incomplete or misleading information about hormonal treatments. Lara also explains how cycle literacy can transform the way women understand their own bodies and make informed health decisions. Can evolutionary biology improve women's healthcare?Drawing from research and decades of clinical experience, Lara and Sarah unpack common misconceptions surrounding PCOS, endometriosis, ovulation, hormonal birth control, and the menstrual cycle itself. They discuss why symptoms shouldn't automatically be viewed as malfunctions, the importance of preserving ovulation when possible, and how clinicians can better support women through every reproductive stage. Whether you're approaching perimenopause, navigating menopause, working in healthcare, or simply trying to understand your hormones, this episode offers practical insights grounded in science instead of fear. Key Takeaways●      Menopause is a normal biological transition that may offer evolutionary advantages rather than representing hormone failure. ●      Understanding bioidentical progesterone vs. synthetic progestins can improve conversations about hormone replacement therapy. ●      Learning to recognize signs of healthy ovulation provides valuable information about overall hormonal health. ●      Viewing the menstrual cycle as a vital sign can improve long-term women's health awareness. ●      Many symptoms attributed solely to aging may have multiple biological explanations worth exploring. ●      Evolutionary biology provides useful context for understanding why menopause exists in humans. ●      Better education about PCOS management helps women pursue individualized treatment strategies. ●      Improved awareness of endometriosis symptoms and diagnosis can shorten delays in receiving care. ●      Evidence-based discussions around hormonal birth control help women make informed personal decisions. ●      Increasing hormone literacy empowers women to advocate for themselves throughout every life stage.

  8. 22 Jun

    How to Build Strong Adult Friendships That Last | #6 with Dr. Jaimie Krems

    Why is making friends as an adult so difficult—and why are female friendships often both deeply supportive and unexpectedly complicated? Friendship may be one of the most overlooked public health assets we have. Yet it's also one of the least studied areas of psychology. In this episode, Dr. Sarah Hill sits down with UCLA friendship researcher Dr. Jaimie Krems to unpack the science behind why friendships matter, why women experience friendship differently than men, and what we can do to build stronger, healthier connections in modern life. Why Are We Living Through a Friendship Recession?Dr. Jaimie Krems is a social and evolutionary psychologist at UCLA, where she directs the Social Minds Lab and the UCLA Center for Friendship Research. Her work explores one of the most important yet overlooked questions in psychology: why humans make friends, how friendships evolve, and why they profoundly shape our physical and mental health. Together, Dr. Sarah Hill and Dr. Krems explore how friendship protects us against anxiety, depression, cardiovascular disease, and even premature death. They discuss why lacking close friends can have health consequences comparable to smoking 15 cigarettes per day, and why researchers now consider friendship a major public health issue. The conversation also dives into what many women secretly experience but rarely discuss: why female friendships can feel both extraordinary and emotionally complicated. Can You Actually Make Friends as an Adult?The answer is yes—but it requires intentionality. In a culture optimized for convenience and productivity, we've accidentally eliminated many of the moments that once helped friendships grow naturally. This episode offers practical ways to bring those moments back. KEY TAKEAWAYSStrong friendships improve mental health, cardiovascular health, and longevity.Friendship is one of the strongest predictors of happiness across adulthood.Repeated interactions are one of the simplest ways to build meaningful adult friendships.Technology has unintentionally removed many opportunities that once helped friendships deepen naturally.Women often prioritize fewer, deeper friendships, while men tend to maintain larger social networks.Friendship deserves the same intentional investment we typically give to careers and romantic relationships. GUEST BIODr. Jaimie Krems is a social and evolutionary psychologist at UCLA, where she directs the Social Minds Lab and the UCLA Center for Friendship Research. Her research examines friendship, cooperation, social support, and the evolutionary forces that shape human relationships. Connect with Sarah: Website https://www.sarahehill.com/ Instagram https://www.instagram.com/sarahehillphd/ LinkedIn https://www.linkedin.com/in/sarahehillphd Connect twith Jamie: UCLA Faculty Page https://www.psych.ucla.edu/faculty-page/jkrems/ LinkedIn https://www.linkedin.com/in/jaimie-krems Instagram https://www.instagram.com/jaimie.krems/

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About

Welcome to The XX Lab, where I talk with scientists and top-performing women to give you insights that you can use in everyday life. This is not another health podcast telling women to optimize endlessly or chase extreme longevity. It’s a science+life podcast for women who want to feel better now—not just live longer later.

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  • Creator
    Sarah
  • Years Active
    2026
  • Episodes
    14
  • Rating
    Explicit
  • Copyright
    © 2026 Sarah
  • Provider

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