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. 16h ago

    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

  2. Aug 13

    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

  3. Aug 6

    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

  4. Jul 30

    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

  5. Jul 23

    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

  6. Jul 16

    Permission to Do Less: Because Hustle Almost Broke Us

    In this episode, Malerie and Larissa explore how doing less can be a powerful strategy for women to improve their health, manage stress, and boost energy. They share practical tips, scientific insights, and personal stories to help women prioritize self-care and work with their bodies. Resources: My Wellness Rewired Book Shop⁠⁠ MyWellnessRewired Shop Freebies Facebook My Wellness Rewired Group⁠ Stacy Sims Reduce Cortisol - Dr. Mindy Pelsz- Key Topics: The importance of doing less and strategic restThe impact of chronic stress and high cortisol on women's healthHow women can work with their physiology, not against itPractical tips for managing stress, sleep, and exerciseThe role of self-love and boundaries in health Chapters: 00:00 The Importance of Doing Less 01:46 Personal Stories of Transformation 04:48 Understanding Chronic Stress and Its Effects 07:35 Cortisol and Women's Health 10:20 The Emotional Bank Account Metaphor 13:07 Unique Physiology of Women 15:51 Leveraging the Menstrual Cycle for Productivity 18:13 Embracing Individuality in Health 19:07 Practical Shifts for Better Health 23:59 The Importance of Sleep and Rest 26:49 Nurturing the Nervous System 29:20 Learning to Say No for Self-Care 36:31 Bloopers

  7. Jul 9

    Strong Bones, Strong You: The DEXA Scan Chat Every Woman Needs

    In this episode, Malerie and Larissa explore the importance of bone health, DEXA scans, and proactive strategies for women to maintain strong bones throughout their lives. They share personal experiences, research insights, and practical tips to empower women to take control of their bone health. Resources: My Wellness Rewired Lab⁠: Unbreakable by Dr. Vonda Wright ⁠My Wellness Rewired Shop/Freebies⁠ Facebook Community -⁠ My Wellness Rewired⁠ ⁠Jenny Worth Website⁠ ⁠Worth It Fitness Instagram⁠ ⁠DEXA Scan Information ⁠ ⁠Body Spec ⁠ ⁠Functional Health Practitioner ⁠Get help reading your bloodwork and understanding your hormones Blood work: ⁠Function Health⁠ (Dr. Mark Hyman) Key Topics: Bone density peaks between ages 25-30Impact of menopause on bone lossImportance of strength training and impact exercisesUsing DEXA scans for baseline and progress trackingThe concept of a bone density retirement planPostpartum bone density recoveryLifestyle habits affecting bone healthAffordable options for DEXA scans Chapters: 00:00 The Importance of Bone Health for Women 02:56 Proactive Approaches to Bone Density 05:50 Personal Experiences with DEXA Scans 08:16 Bone Smart Hacks for Better Bone Health 10:31 Empowering Women Through Knowledge and Action 25:08 Bloopers

  8. Jul 2

    The Full Strength Era Playbook – Protein, Recovery & Long-Term Habits

    In this final strength era episode, Larissa and Malerie wrap up their series on building strength and longevity, sharing practical tips on muscle building, recovery, and creating sustainable habits for women with busy lives. Resources: My Wellness Rewired Lab⁠ (Resources) ⁠My Wellness Rewired Shop/Freebies⁠ Facebook My Wellness Rewired Group ⁠⁠James Clear - Atomic Habits⁠⁠ ⁠⁠Dr. Mindy Pelz - Age Like A girl⁠⁠ ⁠Jenny Worth Website⁠ ⁠Worth It Fitness Instagram⁠ ⁠DEXA Scan Information ⁠ ⁠Body Spec ⁠ ⁠Hormone Therapy Resources ⁠ ⁠Functional Health Practitioner ⁠Get help reading your bloodwork and understanding your hormones Blood work: ⁠Function Health⁠ (Dr. Mark Hyman) Greek Yogurt Ranch Dressing Recipe Key Take Aways: Muscle as a longevity organHeavy strength training and progressive overloadImportance of recovery and sleepCycle syncing and hormonal considerationsBuilding habits for sustainable healthProtein intake for muscle preservationEfficient cardio for heart healthLifestyle shifts over short-term diets Chapters: 00:00 Introduction to the Strength Era Series 01:17 Recap of Key Concepts 03:51 The Importance of Protein 09:15 Recovery: The Secret Sauce 15:41 Building Long-Term Habits 23:47 Final Thoughts and Call to Action

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Ratings & Reviews

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out of 5
5 Ratings

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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