My Wellness Rewired | Hacking Women's Health

Larissa Hughes and Malerie Young

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. 5 days ago

    FACE Your Future: The Practical Blueprint

    FACE Your Future is a practical blueprint for aging well, built around Dr. Vonda Wright’s FACE protocol: Flexibility, Aerobic Capacity, Carrying load, and Equilibrium. The episode argues that muscle is a longevity organ. Women need strength training two to four times a week, with progressive overload to protect bone and muscle through hormonal shifts. Flexibility and mobility keep joints usable and reduce injury. Steady-state and interval work build aerobic capacity. Balance and quickness drills cut fall risk. The point is to layer these into daily life, start where you are, and favor progress over perfection. Resources: Unbreakable: A Woman’s Guide to Aging with Power by Dr. Vonda WrightThe Knees Over Toes program, resource for dynamic movements to support the kneesYoga and Pilates, flexibility and mobilitywww.mywellnessrewired.com/shop F.A.C.E. protocol cheat sheet

  2. 15 Oct

    Age Strong: Live Unbreakable Part 2

    Unbreakable, a Woman’s Guide to Aging with Power — Part 2 This episode continues the hosts’ coverage of Dr. Vonda Wright’s Unbreakable: A Woman’s Guide to Aging with Power, with a strong focus on mindset, strength, nutrition, and recovery. The conversation is especially useful for women in their 20s through 50s who want to protect health span, not just lifespan, and build a body and lifestyle that stay functional for the long run. They return again and again to one core idea: aging does not have to mean fragility. Instead, the episode reframes aging as something women can approach with power, intention, and daily habits that add up over time. Key Takeaways: The hosts unpack Dr. Vonda Wright’s central message that aging is not an inevitable decline from vitality to frailty, and that women do not have to become victims of time.The discussion highlights how the late 20s and early 30s are a key window for prevention, while women in their 40s and 50s can focus on optimization.They talk through the mindset shift required to stop “youth worship” and start thinking about who you want to be in 10 to 20 years.Strength training comes up as a foundation for bone and muscle reserve, especially as women approach perimenopause and menopause.Nutrition is framed as a tool for fighting inflammation, supporting gut health, and prioritizing protein, with a goal of roughly 30 different plants per week.Recovery, resilience, and lifestyle habits are presented as overlooked but powerful levers, including sleep, stress management, cold plunge, sauna, grounding, and red light.The hosts encourage small, daily investments in yourself and remind listeners that change comes from micro-decisions, not perfection.The FACE movement protocol from the book: flexibility/mobility, aerobic capacity, carrying a load, and equilibrium/agility. Resources mentioned Dr. Vonda Wright’s book, Unbreakable: A Woman’s Guide to Aging with Power, including the accompanying resources and PDFs. Atomic Habits by James Clear, building consistent habits. mywellnessrewired.com, including PDFs in the shop and a contact page for community input. Chapters 00:00 Introduction to Unbreakable Aging and Its Significance 02:33 The Critical Decade of the 40s and 50s 04:56 Why Women's Bodies Age Differently 05:23 The 80-20 Rule for Cardio and Heart Health 06:18 Defining Unbreakable: Strength, Mobility, and Mindset 07:43 The Importance of Balance and Foot Speed 08:53 Aging as a Superpower, Not Decline 10:08 Starting Early to Diffuse Ageing Time Bombs 11:24 The Power of Mindset in Aging Gracefully 12:45 Shifting Focus from Youth to Future Self 14:09 Questions to Define Your Aging Goals 16:27 Using Vision Boards and Habits to Achieve Longevity 17:47 The Role of Strength Training and Movement 19:33 Nutrition Strategies to Support Healthy Aging 21:41 Recovery, Resilience, and Lifestyle Habits 24:01 The Vision of a Strong, Active Grandmother

  3. 8 Oct

    The Time Bombs of Aging Part 1 of Unbreakable by Dr. Vonda Wright

    Unbreakable: The 6 Time Bombs of Aging and How to Defuse Them Malerie & Larissa break down the first part of an “Unbreakable” series based on Dr. Vonda Wright’s book, focusing on the six major “time bombs” of aging and what women can do now to protect long-term health. The episode is especially useful for anyone who wants practical, lifestyle-based strategies for aging with strength instead of fear. They weave together personal experiences, book takeaways, and actionable habits, with a strong emphasis on women’s health across the 20s, 30s, 40s, 50s, and beyond. Resources mentioned: Book: Unbreakable: A Woman’s Guide to Aging with Power by Dr. Vonda Wright Key Takeaways: -The six aging time bombs: DNA damage, inflammation, mitochondrial dysfunction, senescent cells, gut microbiome shifts, insulin sensitivity decline -Lifestyle factors influencing aging, including diet, exercise, and stress management -Practical strategies to diffuse each time bomb, such as antioxidant-rich foods, strength training, fasting, and gut health -The importance of early intervention and continuous self-care for healthy aging -The role of cycle syncing and personalized health approaches Action items: -Eat 30 different plant foods each week. -Prioritize strength training over cardio if you can only choose one. -Cut back on ultra-processed foods and added sugars. -Add fermented foods with live cultures and enough fiber to feed your gut. -Try simple recovery supports like morning sun, grounding, magnesium, and red light therapy. -Use fasting or time-restricted eating carefully if it fits your lifestyle and body. Chapters: 00:00 Introduction to the 6 Aging Time Bombs 02:12 Understanding DNA Damage and How to Protect It 04:08 The Impact of Inflammation on Aging 05:45 Mitochondrial Dysfunction and How to Fix It 09:11 Senescent Cells and Their Role in Aging 15:04 Gut Microbiome Shifts and Maintaining Diversity 20:04 Insulin Sensitivity Decline and Metabolic Health 22:01 Strategies to Diffuse the Time Bombs 24:11 Empowering Yourself for Better Aging

  4. 1 Oct

    Frequency Medicine – Bioelectric Healing, Scalar Energy & Cellular Voltage w/ Danielle Palmer

    Danielle Palmer has been living in a body that had to fight for function since age two—when she was diagnosed with juvenile rheumatoid arthritis. Pain was her first teacher. Frequency medicine became the turning point. In this episode, Danielle (The Frequency Therapist) explains the body as an electrical system: voltage is the engine, the cell membrane is the gate, and when charge drops, nutrients don’t get in and waste doesn’t get out. That’s inflammation. That’s stalled repair. She shares the SCENAR session that ended years of post-accident headaches, how that led her to master-level frequency training, and why she now uses tools like the Tennant BioModulator to restore cellular voltage—not override the body. Key Takeaways: Cellular voltage and its role in healthHow frequency therapy restores cellular functionThe impact of scar tissue and emotional trauma on healthThe importance of grounding and electromagnetic fieldsThe use of bio-modulators and PEMF devices for healingThe connection between Earth's frequency and DNA healthPractical tips for protecting cellular voltage during travel Guest: Danielle Palmer, CNMT Guest Links: Website - thefrequencytherapist.com Instagram - thefrequencytherapist Chapters: 00:00 Introduction to Danielle Palmer and her background 02:10 The body's reliance on electricity and cellular voltage 04:05 Understanding healthy cellular voltage and its importance 06:00 How injuries and scar tissue block electrical flow 08:06 The emotional connection to cellular health and voltage 11:56 How frequency tools like the biomodulator support cellular function 15:56 Danielle's personal journey into frequency therapy 21:55 Practical tips for protecting your frequency when traveling 30:08 The future of frequency medicine and its role in chronic health 40:02 How lifestyle choices impact cellular voltage and health

  5. 24 Sept

    Cellular Age Reversal & the Tech That Makes It Real | Heather Hiniker — Part 2

    Part 2 goes deeper into the tools. Heather Hiniker breaks down how foundational technologies—especially CVAC—change blood flow, cellular voltage, oxygenation, and the environment a cell needs to repair. We cover why capillaries have their own pump (vasomotion), how CVAC supports mitochondrial biogenesis and stem cells, and why “next-gen human performance” is really about recovery at the cellular level. Heather also talks EMF and frequency load, stacking lifestyle with tech, supporting the body during medical treatments, and how she vets devices with real client testing—not hype. Plus: daily habits that protect cellular health, myths about aging, and where women’s longevity and biohacking are headed. Key Takeaways: Cellular age reversal technologiesThe science of cellular health and agingCVAC and altitude training benefitsFoundational health technologies and their impactThe role of blood flow and cellular voltage in agingFuture trends in longevity and wellness Guest: Heather Hiniker ⁠The Ascent Collaborative⁠ (Instagram: @theascentcollab) Resources: ⁠MyWellnessRewired ⁠ ⁠⁠⁠Facebook My Wellness Rewired Group⁠⁠⁠⁠ Chapters: 00:00 Introduction to Heather Hiniker and Cellular Health 04:00 The Importance of Science and Client Testing 06:11 Foundational Technologies for Cellular Function 08:06 How CVAC Enhances Blood Flow and Oxygenation 09:52 Cellular Voltage and Age Reversal Strategies 12:00 Lifestyle and Technology Synergy in Health 13:57 Earth's Changing Frequencies and EMF Exposure 15:53 CVAC and Human Performance Optimization 18:07 CVAC's Role in Mitochondrial Biogenesis and Stem Cells 19:54 The Future of Cellular Age Reversal Technologies 21:58 Supporting Recovery During Medical Treatments 24:06 The Evolution of Wellness Technologies 26:00 Real Cases and Results from Using These Technologies 28:12 The Impact of Foundational Technologies on Aging 30:11 Building a Network of Certified Wellness Centers 31:58 The Role of Science and Credibility in Technology Adoption 33:57 Daily Habits for Cellular Health and Longevity 36:00 Myths About Cellular Aging and Reversal 37:53 Guilty Pleasures That Support Wellness 39:59 The Future of Women's Longevity and Biohacking

  6. 17 Sept

    When Cells Can Heal With Heather Hiniker

    From RA Diagnosis to Cellular Healing | Heather Hiniker — Part 1 Heather Hiniker was told her rheumatoid arthritis was progressive and degenerative. She refused that ending—and built her life around one idea: healing starts in the cell. In Part 1, Heather shares the health crisis that changed everything, the CVAC pod that first dropped her inflammation, and the cellular science behind why some people regenerate while others stay stuck. We get into voltage, permeability, mitochondria, protein folding, phase angle, and how inflammation and toxins shut the cell down. You’ll also hear how The Ascent Collaborative personalizes tech (instead of stacking gadgets at random), why mindset and lifestyle still come first, and how to tell if a device is actually helping your cells repair. 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. Guest: Heather Hiniker The Ascent Collaborative (@theascentcollab) Resources: MyWellnessRewired ⁠⁠Facebook My Wellness Rewired Group⁠⁠⁠ 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

  7. 10 Sept

    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

  8. 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 Curiosity Felicea Ramirez, Health Coach (email: healthyrootsinfo@yahoo.com) Larissa Hughes, Health Coach (email: 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

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About

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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