My Wellness Rewired | Hacking Women's Health

Larissa Hughes and Malerie Young
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  • Health & Fitness
  • Updated weekly

My Wellness Rewired is a podcast where two sisters dive into women’s health with curiosity and no pretense. Passionate about feeling and living better, we explore cycle-syncing, sleep, stress, and more with practical, science-backed tips. Each episode feels like a chat with friends, sharing our wins, flops, and hacks to empower your wellness journey—without the jargon.

  1. 2 days ago

    H20: Your Cellular Superhero

    Hydration isn’t just “drink more water.” It’s how your cells stay plump, charged, and able to make energy. In this episode, we break down why intracellular water drops with age, how mild dehydration can spike cortisol and tank HRV, and what that means for women’s energy, hormones, and longevity—especially in perimenopause and beyond. You’ll also get the simple science on electrolytes, hydrogen-rich water, and how to tell if you’re actually hydrated at the cellular level. Key Takeaways: Proper hydration maintains cell volume for optimal function.Mild dehydration can increase cortisol stress response.Intracellular water decreases with age, affecting health.Electrolytes enhance cellular uptake and mitochondrial benefits.Hydration supports mitochondrial health, energy, and recovery. Chapters: 00:00 Introduction to hydration as a cellular superpower 01:55 Why hydration is crucial for cellular health and longevity 03:51 Surprising facts about dehydration and cell function 06:05 Hydration's impact on aging and metabolic health 07:50 The science behind hydrogen-rich water and electrolytes 10:02 Hydration's role in managing stress hormones and HRV 12:11 How to measure hydration and signs of dehydration 14:14 Hydration and women's hormonal health during menopause 16:00 Practical tips for optimal hydration and electrolyte balance 18:06 The importance of hydration for mitochondrial function 19:56 Building hydration habits and community support 22:12 Summary of key takeaways and actionable steps

  2. 3 Sept

    From Ew to Oh Wow: The Sardine Fast That Actually Worked

    Larissa Hughes and Felicea Ramirez share their experience with the sardine fast, a five-day health protocol inspired by Dr. Mindy Peltz. They discuss the benefits, recipes, tools, and results of this unique fasting approach, emphasizing its impact on inflammation, hormone balance, and mental clarity. Huge game changer for women's health! Sardine Fast Facebook Community: Rooted & Rewired Fasting CuriosityFelicea Ramirez Healthy Coach healthyrootsinfo@yahoo.comLarissa Hughes Health Coach RootedRewired@gmail.com Key Takeaways: The structure of the five-day sardine fast based on Dr. Mindy Peltz's protocolBenefits of high omega-3 fish like sardines, mackerel, anchovies, salmon, and herringRecipes and tips for making sardines palatable, including air frying and seasoningTools like glucose and ketone monitors to track progress and ketosisResults including weight loss, brain clarity, hormone balancing, and inflammation reduction Chapters: 00:00 Introduction to Larissa and Felisa's Sardine Fast Journey 01:13 Initial Reactions and Motivations for Trying the Sardine Fast 02:37 Understanding the Five-Day Sardine Fast Protocol 04:10 Eating Smash Fish and Recipe Variations 06:01 Easing Out of the Fast and Post-Fast Nutrition 07:15 Comparing Sardine Fast to Water Fasting 08:32 Tips for Eating Sardines and Recipe Hacks 11:09 Tools for Monitoring Ketosis and Blood Sugar 19:42 Why Smash Fish is Chosen and Its Benefits 22:47 Impact of Omega-3s on Inflammation and Food Cravings 24:36 Physical and Mental Benefits of the Sardine Fast 27:03 Results: Weight Loss, HRV, and Brain Clarity 33:50 Community Support and Future Plans for Monthly Fasts 34:43 Precautions and When Not to Do the Fast

  3. 27 Aug

    Beyond the Scale with Gin Stephens Intermittent Fasting

    In this episode, we sit down with Gin Stephens, a bestselling author and expert in intermittent fasting, to explore its health benefits beyond weight loss, including internal healing and aging gracefully. Gin shares her personal journey, insights from her community, and practical tips for integrating fasting into a busy lifestyle. Gin Stephens is a New York Times bestselling author (*Fast. Feast. Repeat.*, *Delay, Don’t Deny*, *28-Day Fast Start*) and host of the *Intermittent Fasting Stories* podcast. Resources: Youtube: Gin Stephens, Intermittent Fasting for L*IF*E Website: https://www.ginstephens.com/ Podcast Intermittent Fasting Stories My Wellness Rewired Shop/Freebies⁠⁠- Facebook My Wellness Rewired Group⁠ - ⁠ @ mywellnessrewired  ⁠ Functional Health Practitioner ⁠Get help reading your bloodwork and understanding your hormones- Blood work: ⁠Function Health⁠ (Dr. Mark Hyman) ...⁠ Key Takeaways: -The evolution of intermittent fasting recommendations -Non-scale health benefits of fasting like scar tissue reduction and improved organ health -The importance of fasting clean and avoiding over-restriction -How fasting supports hormonal balance, especially in women -The role of community and personal stories in understanding fasting benefits -Adjusting fasting strategies for different life stages and activity levels -Myths and misconceptions about fasting and cortisol levels -The impact of fasting on aging and longevity Chapters: 00:00 Introduction to Gin Stephens and her journey 01:56 The evolution of intermittent fasting advice 04:07 Non-scale benefits of fasting: internal healing stories 08:00 The importance of fasting clean and avoiding overrestriction 11:54 Adjusting fasting strategies for women and different activity levels 15:04 Fasting and aging: health span and longevity 20:01 Myths about cortisol and fasting 25:01 Fasting during menopause and hormonal health 29:53 The power of community and personal stories 39:57 Balancing fasting, exercise, and nourishment 44:58 Quick rapid-fire questions about wellness and fasting

  4. 20 Aug

    What is HRV and Why Should Women Care?

    In this episode, Larissa and Malerie explore the fascinating world of heart rate variability (HRV), its significance for women, and how tracking it can lead to better health and resilience. They share personal experiences, scientific insights, and practical tips to help women understand and optimize their HRV. Key Takeaways: HRV reflects your nervous system's flexibility and resilience.Women tend to have higher HRV than men, especially in rest and digest states.Tracking HRV helps identify stressors and recovery needs.Consistent measurement with the same device is crucial for accurate trends.Lifestyle factors like sleep, hydration, and stress management significantly influence HRV.Hormonal cycles cause natural fluctuations in HRV, especially during ovulation and luteal phases.A low HRV can indicate chronic stress, fatigue, or health imbalances.Tools like meditation, cold exposure, and good sleep hygiene can boost HRV.Accepting your body's signals and avoiding obsession with numbers fosters better health.Every woman's HRV pattern is unique; focus on personal trends over population norms. Resources: MyWellnessRewired.comMy Wellness Rewired Facebook Community Chapters: 00:00 Introduction to HRV and its importance for women 02:25 What is heart rate variability and how is it measured 04:14 Analogies to understand HRV: Jump roping and car gears 06:10 Differences in HRV between men and women and hormonal influences 07:31 How hormonal cycles affect HRV during different phases 09:52 When to monitor HRV and when to relax about it 11:14 Using HRV data to guide lifestyle and training decisions 13:37 The impact of sleep, stress, and lifestyle on HRV 16:36 Personal journeys with HRV and improving resilience 20:01 Age, baseline, and personal trends in HRV 22:23 Symptoms of chronically low HRV and how it feels 25:29 Using HRV as a daily weather report for your health 30:20 Top strategies to raise HRV: Sleep, stress management, and routines 33:29 The benefits of meditation, cold exposure, and lifestyle habits 38:11 Real-life results and improvements in HRV over time 42:29 The importance of self-compassion and personalized health tracking 43:29 Closing thoughts: Empowering women to own their health

  5. 13 Aug

    Why your metabolism feels broken and how to restore it through fuel, recovery, and nervous system support with Kristina Telhami

    In this episode, PharmD, functional medicine rockstar, holistic health coach, Kristina Telhami shares insights on how women can restore their metabolism, balance hormones, and improve overall health through practical lifestyle changes, gut health, and nervous system support. Key Takeaways: Chronic under-eating as a major cause of metabolic issuesThe importance of balanced macronutrients, especially carbsGut inflammation and hormone regulationThe role of sleep and recovery in healthStress management and nervous system regulationImpact of birth control on hormonal healthThe significance of strength training and bone health Guest: Kristina Telhami Resources: Kristina Telhami - Instagram Kristina Telhami - Website MyWellnessRewired Shop Freebies⁠ ⁠Facebook My Wellness Rewired Group⁠⁠ Chapters: 00:00 Introduction to Kristina Telhami and her work 01:00 Women healing their gut, hormones, and metabolism 02:16 The impact of fear of food and dieting on metabolism 03:07 Main causes of metabolic dysfunction in women 04:00 The importance of balanced eating and carbs 05:33 The effects of birth control on hormonal health 08:39 Healing gut dysbiosis to restore hormones 13:11 Restoring metabolic health through proper fueling 16:31 The role of recovery, sleep, and stress management 20:10 Using tools like the Aura Ring to monitor recovery 23:26 Supporting nervous system health with sunlight and mindfulness 26:21 Simple lifestyle habits to improve health 30:41 Key mindset shifts for women’s health 34:30 Supporting women through holistic health practices 38:56 The importance of strength training and bone health 43:43 Guilty pleasures that support wellness 44:34 Final thoughts and encouragement for women’s health journey

  6. 6 Aug

    Sweating Out Year One: Our Sauna Self-Interview – Wins, Lessons & Year Two Vibes

    Join Malerie and Larissa as they reflect on their first year of the 'My Wellness Rewired' podcast, sharing insights, surprises, and plans for the future. This episode is a celebration of their journey into health, community, and continuous learning for year 1! Celebration Time!Resources: MyWellnessRewired Shop Freebies Facebook My Wellness Rewired Group⁠ Atomic Habits by James ClearThe Comfort Crisis by Michael Easter Good Energy Age Like a Girl Key Takeaways:-The circadian rhythm and sunlight are crucial for energy and mood.-Community challenges boost motivation and accountability.-Learning about women's hormones has transformed our health approach.-Podcasting has unexpectedly become a favorite way to connect and learn.-Setting intentions helps focus on growth and release old habits.Chapters:00:00 Celebrating One Year of 'My Wellness Rewired'00:31 Reflecting on the Past Year and Milestones01:01 Thanks to Mallory for Starting the Journey01:31 Highlights of Key Lessons and Research02:27 Impact of Wellness Must-Reads and Books03:25 Understanding Women's Hormones and Body Changes04:23 The Power of Circadian Rhythm and Sunlight05:08 Most Influential Hacks: Strength and Diet Changes06:22 Unexpected Joy of Guest Interviews07:05 Surprising Enjoyment of Podcasting08:34 Learning and Neuroplasticity Through Podcasting09:33 Challenges in Hydration and Strength Training12:16 The Connection Between Mental Health and Nervous System13:38 Healing and Patience in Wellness Journey14:23 Transforming Downtime into Learning Time15:42 Strengthening Personal and Family Bonds17:35 Looking Forward: Future Topics and Guests22:52 Upcoming Exciting Interviews and Community Requests24:21 Expanding Cellular and Fundamental Health Research25:18 Setting Intentions for Year Two28:08 Visualizing a Stronger, More Energized Future29:23 Building Community and Support Among Women30:07 Family and Personal Wellness Challenges32:20 Closing and Sauna Celebration for Year One

  7. 30 Jul

    Hormone Chaos to Clarity Part 2: HRT – Myths, Miracles & Getting Your Life Back with Cindy Dupuie

    In this episode, Cindy Dupuie, a functional medicine nutritionist, shares insights on women's hormonal health, testing cortisol levels, and navigating menopause with practical advice and tools like CGMs and lab work. Guest: Cindy Dupuie Resources A Balanced Living - Cindy Dupuie Grace in Transition Course Cindy Dupuie on YouTube Cindy's Instagram My Wellness Rewired Lab⁠⁠ (Resources)My Wellness Rewired Shop/Freebies⁠⁠⁠Facebook My Wellness Rewired Group⁠My Wellness Rewire Must ReadsFunctional Health Practitioner ⁠Get help reading your bloodwork and understanding your hormonesBlood work: ⁠Function Health⁠ (Dr. Mark Hyman) Key Takeaways Cortisol testing and diurnal rhythmImpact of stress and gut health on hormonesHormone testing methods and interpretationStrategies for supporting adrenal healthImportance of lab work and CGMs in hormonal healthSelf-care and mental health in menopause Chapters 00:00 Introduction to Functional Medicine and Hormones 01:17 Digestive Health and Hormones 04:35 The Interconnection of Stress, Gut Health, and Hormones 07:08 Mental and Emotional Aspects of Hormonal Changes 11:12 Investing in Health: The Cost of Wellness 12:11 The Importance of Time in Healthcare 13:06 Hormone Replacement Therapy: Monitoring and Adjustments 15:41 Understanding Hormone Testing and Absorption 16:10 Preparing for Menopause: Lifestyle Choices 17:09 Listening to Your Body: The Role of Technology 18:28 The Impact of Stress on Blood Sugar Levels 21:43 Advice for Women in Their 30s and 40s 22:47 Rapid Fire: Quick Tips for Wellness 27:03 Conclusion and Resources for Further Learning 29:54 The Importance of Collaboration in Health Journeys 30:41 Bloopers & Disclaimer

  8. 23 Jul

    Hormone Chaos to Clarity Part 1: Why Your Body Feels Like It’s Betraying You with Cindy Dupuie

    In this episode, Cindy Dupuie, a functional medicine nutritionist, shares her personal journey through hormonal health, the impact of menopause, and practical insights on hormone therapy and lab testing. Perfect for women seeking to understand their hormonal changes and optimize their health. Guest: Cindy Dupuie, Functional Medicine Nutritionist and founder of A Living Balance Resources: A Living Balance: Get help reading your bloodwork and understanding your hormones w/ Cindy Dupuie Website - https://www.livingbalance.com/ Cindy's Instagram: @cindy_dupuie My Wellness Rewired Lab⁠ ⁠My Wellness Rewired Shop/Freebies⁠ ⁠Hormone Therapy Resources ⁠ Blood work: ⁠Function Health⁠ (Dr. Mark Hyman) Key Topics: Cindy's personal healing crisis and journey into functional medicineThe impact of stress and weight loss on menopauseRoot causes of hormonal imbalance and how to address themImportance of thorough blood testing during menopauseThe influence of estrogen, progesterone, and testosterone on healthMisconceptions about hormone replacement therapy (HRT)The significance of cholesterol and lipid profiles in hormonal healthThe importance of personalized treatment plans and lab interpretationThe role of lifestyle, diet, and supplements in hormonal balanceEmpowering women to advocate for their health Chapters: 00:00 The Importance of Blood Work and Self-Advocacy 23:04 Cholesterol, Inflammation, and Medication Concerns 24:10 The Importance of Sleep and Hormones 28:38 Cholesterol and Hormonal Changes 32:33 Individuality in Hormonal Health 34:10 The Role of Testosterone in Women's Health 38:27 Digestive Health and Hormones 42:11 Conclusion and Resources for Further Learning 45:37 The Importance of Collaboration in Health Journeys 46:16 Bloopers

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My Wellness Rewired is a podcast where two sisters dive into women’s health with curiosity and no pretense. Passionate about feeling and living better, we explore cycle-syncing, sleep, stress, and more with practical, science-backed tips. Each episode feels like a chat with friends, sharing our wins, flops, and hacks to empower your wellness journey—without the jargon.

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