Wellness Big Sis: The Pod

Dr. Kelsy Vick
  • 5.0 (3)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Wellness Big Sis: The Pod (By Maven Media) includes wellness girl chats by host, Kelsy Vick, a board-certified orthopedic Doctor of Physical Therapy. Join us as we learn about our female bodies and all aspects of wellness, creating a sisterhood of empowered wellness big sisters... without the clothes-stealing ;) @wellnessbigsispod @dr.kelsyvickdpt

  1. 1D AGO

    Goalchella:: The science behind building habits future you will thank you for (how to actually "do the thing" in 2026!)

    Why do New Year goals fail — even when motivation is high? In this Goalchella finale, we dive into the neuroscience of habit formation with expert Erin to unpack what actually happens in the brain when we try to build new habits or break old ones. We explore why motivation fades, how discipline is built, and whether forming a new habit is harder than breaking an existing one. This episode breaks down intrinsic vs. extrinsic motivation, the role of rewards, and how your environment — including social settings like alcohol-centered events — can either support or sabotage your goals. If you’ve ever set vague goals like “be less stressed” or “be more mindful” and felt stuck, we explain why unclear goals are harder for the brain to execute — and how to make habits more achievable, sustainable, and measurable in 2026. We also talk about Erin’s upcoming book, how she used the science of habit formation to support her own discipline during the writing process, and her certification for professionals who want to create meaningful behavior change. This episode perfectly wraps up the Goalchella podcast festival and gives you the tools to turn inspiration into lasting change — whether you’re working on your own habits or helping others do the same. Links/Research Articles: ​​https://www.erinlaverone.com/ https://www.habitcoachpro.com/ Book: Do The Thing: A Science Backed Process To Help You Take Action Even When Motivation Fails and Life Gets Messy (Coming so soon!!!!) Book Launch Ambassador: (I signed up for Tier 1!) https://docs.google.com/forms/d/e/1FAIpQLSfqtzVsstm6l6BKUOpvGrBDtlAVFuIbBFlqHHETR5FzOj7L6A/viewform?pli=1 loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! Mentioned in this episode: Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

    49 min

  2. 5D AGO

    Goalchella:: "Girl math-ing" our way to traveling more in 2026 with Katie Kelton (2026 travel hacks!)

    ​​Travel can be one of the most empowering ways to invest in yourself — but it requires intentional planning, smart saving, and creative strategies. In this Goalchella episode, we explore how women can prioritize travel in 2026 while strengthening their financial wellness. We discuss actionable steps to turn travel dreams into reality, from setting up dedicated travel savings accounts and budgeting for your trips, to visualizing your ideal experiences and bringing them to life through social media inspiration. Our guest shares insider tips on making travel more budget-friendly, including using credit card points, off-season travel, flight trackers, and local strategies to stretch your dollar. We also cover favorite credit cards for women looking to maximize rewards, and the importance of understanding your finances as a tool for freedom, not stress. Whether you’re saving for a honeymoon, a backpacking adventure, or exploring new cities, this episode equips you to travel more, spend smarter, and take control of your financial wellness — so your money supports the life and adventures you truly want. Links/Research Articles: https://www.bankrate.com/authors/katie-kelton/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! Mentioned in this episode: Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

    16 min

  3. FEB 16

    Goalchella:: The truth behind forever chemicals with Dr. Emily Hilz (Understanding endocrine disruptors & what we can do about them!)

    Endocrine-disrupting chemicals (EDCs) are all around us — in everyday products, food packaging, and even the environment — yet their effects on our hormonal systems and overall health are often overlooked. In this Goalchella episode, we sit down with Dr. Emily to explore what EDCs are, how they interfere with hormonal communication, and the systems in our bodies they impact — from the gonads and thyroid to bone, fat, and the brain. Dr. Emily dives into her research on how early-life exposure to EDCs can alter brain development, affecting reward systems, hormone cycles, eating behavior, and cognition — and how these effects can persist across generations. We also discuss practical strategies to reduce exposure in everyday life, and why age and sex play a critical role in vulnerability. We wrap with a discussion of EndoScreen.org, a resource Dr. Emily created to translate her research into actionable steps for women and families. If you’re interested in protecting your health, supporting the next generation, and understanding how environmental toxins impact your brain and body, this episode is a must-listen. Links/Research Articles: endoscreen.org https://www.sciencedirect.com/science/article/abs/pii/S0091302222000668?via%3Dihub https://psycnet.apa.org/record/2021-67755-001 https://psycnet.apa.org/record/2022-66870-001 https://pmc.ncbi.nlm.nih.gov/articles/PMC11698485/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10372431/ https://pmc.ncbi.nlm.nih.gov/articles/PMC11908942/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! Mentioned in this episode: Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

    35 min

  4. FEB 9

    Goalchella:: The science behind strong, romantic relationships with Dr. Lisa Neff (& how the quality of your relationship affects your health!)

    Quality relationships are one of the most powerful — and overlooked — drivers of long-term health. In this Goalchella episode, we explore the softer side of wellness with Dr. Lisa, breaking down the science of how relationships impact our physical, emotional, and psychological well-being across the lifespan. We discuss research showing how supportive friendships, family bonds, and romantic relationships influence everything from immune function to stress resilience. Dr. Lisa shares insights from her work on romantic relationships and marriage, including how happy couples manage conflict, support one another effectively, and strengthen their connection during the good times — not just the hard ones. This episode dives into concepts like capitalization, gratitude, emotional capital, and sacrifice, explaining why how and why we show up for our partners matters just as much as what we do. We also unpack how everyday stressors quietly erode relationship quality, why daily hassles can be more damaging than major life events, and how couples can buffer stress and even grow stronger through adversity. We close with an important conversation about friendship — why diverse social networks protect our health, how friendship dynamics differ for men and women, and why maintaining friendships alongside romantic relationships matters more than we think. If your 2026 goals include deeper connection, this episode will reshape how you think about relationships as a core pillar of wellness. Links/Research Articles: https://sites.utexas.edu/realproject/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! Mentioned in this episode: Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

    44 min

  5. FEB 5

    Goalchella:: Building stronger financial health in 2026 with Katie Kelton

    ​​Wellness isn’t just about workouts, nutrition, or sleep — it also includes financial health. In this Goalchella episode, we explore the softer side of wellness: building money habits that support your goals, reduce stress, and allow you to live a life aligned with your values. We dive into practical strategies for improving your finances in the New Year, including budgeting, automating savings, and using high-yield accounts and investments to grow your money effortlessly. We also cover common pitfalls, from impulse shopping and carrying credit card debt to letting money drive your emotions, and share actionable tips for curbing these habits. Beyond everyday habits, we discuss long-term planning for big life goals — weddings, honeymoons, homes, travel, and career investments — and how visualization and prioritization can help you align your money with your dreams. Whether you’re building financial literacy, saving for a future purpose, or simply looking for small tweaks that make a big difference, this episode equips you to approach money as a tool for wellness, not a measure of success. Links/Research Articles: https://www.bankrate.com/authors/katie-kelton/ https://www.monarch.com/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! Mentioned in this episode: Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

    31 min

  6. FEB 2

    Goalchella:: Motivation, learning, and the female brain with Dr. Emily Hilz (A deep dive into reward systems & hormonal influences)

    Dopamine plays a central role in motivation, reward, learning, and goal pursuit — and in women, it’s deeply influenced by hormones. In this Goalchella episode, we break down the science of the dopamine system and how fluctuations in estrogen and progesterone across the menstrual cycle shape motivation, focus, mood, and behavior. We explore sex differences in the dopamine system, why many women feel more driven during certain phases of their cycle, and what research shows about estrogen’s powerful role as a neuromodulator. We also touch on how dopamine function changes during perimenopause and menopause, and why lifetime estrogen exposure may be protective for cognition and brain health as we age. This episode also tackles one of the most misunderstood topics in women’s health: hormonal birth control. We discuss how hormonal contraceptives influence dopamine, reward sensitivity, learning, and mood — why they aren’t inherently “good” or “bad” — and how individual differences determine each woman’s experience. You’ll learn what signs may indicate dopamine dysregulation, how to recognize patterns across your cycle, and practical steps to advocate for yourself with your healthcare provider. If you’ve ever wondered why your motivation, focus, or reward-seeking behaviors feel cyclical, this conversation will help you understand your brain — and work with it, not against it. Links/Research Articles: endoscreen.org https://www.sciencedirect.com/science/article/abs/pii/S0091302222000668?via%3Dihub https://psycnet.apa.org/record/2021-67755-001 https://psycnet.apa.org/record/2022-66870-001 https://pmc.ncbi.nlm.nih.gov/articles/PMC11698485/ https://pmc.ncbi.nlm.nih.gov/articles/PMC10372431/ https://pmc.ncbi.nlm.nih.gov/articles/PMC11908942/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! Mentioned in this episode: Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

    31 min

  7. JAN 26

    Goalchella:: The science behind "training like a girl" with Dr. Sam Moore (How to be adaptable, resilient, & attuned to our female physiology)

    In this episode, we sit down with Dr. Sam Moore, an expert in female physiology, performance enhancement, and injury prevention. With a master’s in Performance Enhancement and Injury Prevention, a PhD in Human Movement Science, and currently a professor at the University of Oklahoma, Dr. Moore shares her insights into how women can adapt their training to work with their physiology. Discussing the importance of combining strength and cardio, the role of consistency and adaptability in training routines, and the unique aspects of female athlete performance, Dr. Moore emphasizes the value of understanding one’s body, tracking biofeedback, and overcoming the limitations imposed by traditional fitness paradigms. She also delves into managing exercise routines in relation to the menstrual cycle, the concept of athlete availability, and avoiding the pitfalls of fasting and misconceptions around female body composition. This episode provides a comprehensive look at how to foster a dynamic, individualized approach to women’s training and health. Join us Backstage @ Goalchella: https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella Dr. Sam Moore's Research: https://scholar.google.com/citations?user=Ml5c1WQAAAAJ&hl=en Egg Video :) https://www.youtube.com/watch?v=5Ua-WVg1SsA loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! Mentioned in this episode: Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

    1h 8m

  8. JAN 19

    90:: Is cold plunging for the girls? (The science behind cold therapy for women!)

    Cold plunges are everywhere—but the advice most women are following was never designed for female physiology. In this episode, we break down why women’s bodies respond completely differently to cold exposure than men’s, why colder is not better, and the one temperature range that actually works best for women. We explore how the menstrual cycle changes cold tolerance, why those shifts are protective rather than weak, and when cold exposure can support recovery, metabolism, and stress resilience—and when it backfires by increasing cortisol, disrupting hormones, and blunting muscle growth. Drawing from female-specific research and the work of Dr. Stacy Sims, we explain how extreme cold pushes women out of hormetic stress and into chronic stress, especially when sleep, fueling, or recovery aren’t dialed in. You’ll leave with a practical, non-biohacky cold exposure protocol that respects your cycle, your nervous system, and your long-term health—plus the most common mistakes women make with cold plunging and how to avoid them. Episode with Dr. Felice Chan: https://wellness-big-sis-the-pod.captivate.fm/episode/dr-felice-chan/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod sign up for our patreon for exclusive content & workouts! 00:00- 00:17 Intro 00:18- 00:45 Introduction to Cold Therapy for Women 00:46- 01:47 Foundations of Health and Wellness 01:48- 03:47 Differences in Cold Exposure: Men vs. Women 04:58- 10:07 Physiological Responses to Cold in Women 10:08- 12:30 Optimal Cold Exposure Protocols for Women 12:31- 15:03 Common Mistakes and Myths in Cold Therapy 15:04- 17:07 Traditional Chinese Medicine Perspective 17:08- 18:33 Conclusion and Upcoming Episodes

    19 min
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Ratings & Reviews

5
out of 5
3 Ratings

About

Wellness Big Sis: The Pod (By Maven Media) includes wellness girl chats by host, Kelsy Vick, a board-certified orthopedic Doctor of Physical Therapy. Join us as we learn about our female bodies and all aspects of wellness, creating a sisterhood of empowered wellness big sisters... without the clothes-stealing ;) @wellnessbigsispod @dr.kelsyvickdpt

Information

  • Creator
    Dr. Kelsy Vick
  • Years Active
    2024 - 2026
  • Episodes
    126
  • Rating
    Explicit
  • Copyright
    © Dr. Kelsy Vick, PT, DPT, OCS
  • Show Website
    Wellness Big Sis: The Pod

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