Sugar & Strength Podcast

Kayla Girgen, RD, CPT
  • 5.0 (11)
  • Nutrition

Want to take control of your blood sugar, energy, and strength without complicated diets, endless tracking, or punishing workouts? Join Registered Dietitian, Personal Trainer, and RUCK FIT author Kayla Girgen as she breaks down realistic, science-backed strategies to help you feel stronger, more energized, and confident in your body. This podcast is for health-minded individuals who want sustainable results—not extremes. Kayla translates complex nutrition and fitness science into practical, doable habits that fit real life, whether you’re balancing a busy schedule, navigating weight loss, or trying to make sense of conflicting advice. Topics you’ll hear on the show include:Blood sugar balance & metabolic healthContinuous glucose monitoring (CGM) insights for everyday lifeRucking, resistance training, and functional fitnessNutrition strategies that support energy, performance, and fat lossReal-life fueling tips for busy professionalsStress, sleep, and lifestyle factors that impact resultsCommon health myths—and what actually works Whether you’re just getting started or looking to fine-tune your health, each episode delivers actionable tools to help you move better, eat smarter, and feel stronger. Start listening and subscribe to begin your journey toward balanced blood sugar, sustainable strength, and better health. Follow on Instagram Subscribe on YouTube Work with Kayla Kayla's Website Buy RUCK FIT: Build Strength and Endurance by Walking with Weight Ask Me Anything: Submit Your Question

  1. 2d ago

    Functional Nutrition & Lab Testing: Stress, Burnout & Your Gut with Elizabeth McLaughlin, MS, RD

    In this conversation, Kayla connects with one of her dearest colleagues and friends, Elizabeth McLaughlin, a registered dietitian and creator behind The High-Functioning Hot Mess. In this episode, you'll hear about: Why so many dietitians get into the field (spoiler: to manipulate their own bodies)Functional nutrition vs. conventional nutritionHair Tissue Mineral Analysis (HTMA)—what this test reveals and common trends seen in high-performing womenThe stress-mineral-depletion cycle and why supplements alone won't fix a (stress) bucket with a hole in itGI Map testing—what a stool test can uncover about gut bacteria, low stomach acid, motility, and more Practical tips to naturally support digestion and stomach acid production The role of nervous system regulation, hobbies, and faith in healing the whole person Whether you're brand new to functional nutrition or just starting to question why the conventional approach hasn't worked, you’ll get a real framework for understanding what your body might actually be asking for. Chapters: 00:00 Introduction and Podcast Origins 02:48 Elizabeth's Journey to Dietetics 06:47 Navigating Personal Challenges and Health Issues 17:22 Unlearning Diet Culture 18:42 The High-Functioning Hot Mess Concept 20:15 Understanding Highly Sensitive People (HSPs) 23:50 Emotional Awareness and Processing 27:47 Understanding Functional Nutrition 31:19 Comparing HTMA and Blood Tests 32:47 Identifying Patterns in High-Performing Women 36:17 Interpreting HTMA Results 42:05 Stress Less, Play More 49:24 Exploring the GI Map Test 53:12 Stimulating Digestion in a Low-Acid Environment 58:30 Faith and Mental Health 01:06:51 Upcoming Projects & Closing Thoughts Keywords: functional nutrition, highly sensitive person, HSP, hair tissue mineral analysis, HTMA, GI map, stool test, gut health, nervous system regulation, mineral depletion, low stomach acid, stress and weight gain, burnout recovery, panic attacks, women's health 🔗Links Mentioned In This Episode Elizabeth’s website Follow Elizabeth on Instagram Follow Elizabeth on TikTok Listen to the High Functioning Hot Mess podcast How We Feel app Abiding Together podcast More from Kayla: Apply to Work with Kayla Follow on Instagram Subscribe on YouTube Kayla's Website Kayla’s 🏆Win The Week Newsletter

    1h 13m

  2. May 20

    More Than Small Talk: Cultivating Meaningful Conversations & Deep Connections with Cailee Rae

    In this episode, Kayla sits down with relationship coach Cailee Rae for an honest conversation about intimacy, communication, emotional eating, and the relationships we have with ourselves and our partners, including how they impact our health, hormones, habits, and overall well-being. They talk about why so many couples feel disconnected even when life looks good on paper, how resentment builds when we avoid hard conversations, and how creating intentional rituals and check-ins can transform your relationships. In this episode, you’ll discover: Why couples think they’re communicating, when they actually aren’tThe importance of weekly “check-ins” in relationshipsWhy emotional eating often has nothing to do with foodHow trauma and stress can physically show up in the bodyThe difference between reacting and respondingWhy stillness feels uncomfortable for so many high-achieving womenCreating rituals instead of rigid routines This conversation is full of practical takeaways for women who feel stuck in hustle mode, struggle to slow down, or crave more than just surface-level conversations. Chapters: 00:00 Introduction, Human Design, and Defining a "Manifesting Generator" 06:53 Cailee's Background and How "The Body Keeps the Score" 11:03 Healthy Communication and Making Time for Check-Ins 20:08 Discussing Values and Tips for Productive Check-Ins 24:47 How to Cultivate Intimate and Intentional Conversations 28:05 How Reciprocity Influences Relationships 38:30 Rituals and Devotions Versus Habits and Discipline 41:22 Sitting in Stillness Versus Emotional Eating 49:32 Final Thoughts About Intimacy and How To Connect with Cailee Keywords: healing journey, healthy relationships, communication, emotional eating, women’s mental health 🔗Links Mentioned In This Episode: Deep with Cailee Rae website Follow Cailee Rae on Instagram The Art of Intimacy Facebook Group The Body Keeps the Score by Bessel van der Kolk, M.D. 5-Week Blood Sugar Breakthrough – Program Only 5-Week Blood Sugar Breakthrough – Program + Private Coaching Blood Sugar Breakthrough FAQs Apply to Work with Kayla Follow Kayla on Instagram

    1 hr

  3. May 6

    Rucking Through the Hard Stuff: Arthritis Awareness with Travis Chapman and RUCKFWD

    In this powerful and personal episode, Kayla sits down with Travis Chapman to talk about how a simple walk with weight—aka rucking—turned into something bigger. After discovering rucking less than a year ago, Travis found a sustainable way to stay active and a newfound way to drive change. After watching his wife navigate life with osteoarthritis and rheumatoid arthritis—two chronic conditions that are often misunderstood and under-supported—Travis is channeling his love for rucking into a meaningful cause to raise awareness and funds for arthritis research. If you or someone you love is navigating chronic illness, you’ll enjoy this conversation, which goes beyond fitness to explore patience, flexibility, and tips to support a spouse or loved one living with chronic pain. About the May Arthritis Challenge Travis created RUCKFWD to raise awareness for arthritis and support research through the University of Florida. You can participate by completing a 1 mile, 5K and/or 11K walk or ruck. Grab a patch and help bring awareness to a silent disease that affects millions of Americans. Learn more and join the challenge at RUCKFWD.com. Chapters: 00:00 Introduction and Travis's Journey Into Rucking 03:07 The Flexibility and Community of Rucking 11:12 RUCKFWD and May Rucking Challenge for Arthritis 13:54 Supporting a Loved One with Chronic Pain 20:47 Challenges in Accessing Care and Medications for Rheumatoid Arthritis 32:44 Travis' Observations on Rucking for Mental and Physical Health 42:26 RUCKFWD: Raising Awareness for Arthritis 45:59 Closing Thoughts on Rucking and Supporting a Loved One with Arthritis Keywords: rucking, rheumatoid arthritis, osteoarthritis, rucking challenge, healthy journey, autoimmune disease, caregiver support 🔗Links Mentioned In This Episode: RUCKFWD Arthritis Challenge Ruck Fit: Build Strength and Endurance by Walking with Weight Shop GORUCK Gear and Events Follow on Instagram Subscribe on YouTube Kayla's Website Kayla’s Free 🏆Win The Week Newsletter

    49 min

  4. Apr 22

    3 Mindset Shifts That Take You From Stuck to Unstoppable

    In this episode, I’m sharing 3 powerful mindset shifts to help you get unstuck in your health and fitness journey. While these insights surfaced during a recent women’s small business retreat, they easily apply to your health, habits, and daily life. You’ll learn: How to start thinking and acting like the person you want to becomeWhy your daily routines (or lack of them) might be keeping you stuckA simple way to create more structure and follow-through in your weekThe truth about whether your actions match your valuesOne small question to help you take action in the next 24 hours If you’ve been feeling stuck, scattered, or like you’re not showing up as your best self, this episode will help you reset and move forward with more clarity and intention. Chapters: 00:00 Introduction 02:21 Living Into the Person You Want to Become 08:06 Daily Rituals and Weekly/Monthly Rhythms 12:10 Value Alignment and Relationships 15:50 The Journey Doesn't Have a Finish Line 17:18 Sugar & Strength Academy Updates Keywords: mindset, weight loss journey, women’s health 🔗 Links Mentioned In This Episode: Small Business Sister Circle Earn Your Happy Podcast: The Fastest Way to Elevate Your Presence + Income with Chellie Carlson Pomodoro Timer App Finish: Give Yourself the Gift of Done by Jon Acuff  Free Win The Week Newsletter Join the Sugar & Strength Academy *Try for FREE! Your first week is on me. Apply to Work with Kayla Follow on Instagram Subscribe on YouTube Kayla's Website

    21 min

  5. Apr 13

    Hack Your Blood Sugar with Karen Kennedy, MS, CN, IFNCP

    In this episode, Kayla sits down with functional nutritionist Karen Kennedy, author of Hack Your Blood Sugar, to discuss how continuous glucose monitor/ing (CGM) provides powerful insights into metabolism, insulin resistance, and overall health. If you’ve ever wondered whether CGMs are useful beyond diabetes—or how to interpret the data without feeling overwhelmed—this episode is packed with practical insights. You’ll discover: Common blood sugar trends seen on CGMsWhat glucotypes are and how they help drive personalized insightsHow excessive insulin production can mask metabolic problemsThe importance of looking beyond glucose to understand insulin dynamicsSimple data points that reveal metabolic dysfunctionThe bi-directional relationship of inflammation and glucose controlWhat “normal” blood sugar looks like, and so much more! Follow and subscribe for more episodes on blood sugar balance, CGM insights, and practical nutrition strategies. Visit https://ssp.riverside.com/ to listen to more from Kayla and the Sugar & Strength Podcast.  Chapters: 00:00 Introduction 01:04 Karen's Journey Into Nutrition 05:20 Metabolic Syndrome (Syndrome X) 08:52 Karen's Discovery of Continuous Glucose Monitoring (CGM) 17:21 Using CGM to Identify "Glucotypes" 25:05 Testing Methods for Insulin Resistance 36:28 The Connection Between Blood Sugar and Insulin Resistance 42:19 How to Read CGM Data Without Overthinking It 46:20 ACV and Curcumin: Surprising Discoveries from Blood Sugar Research 50:58 Prediabetes and the Oral Glucose Tolerance Test (OGTT) 56:35 Closing Thoughts on the Book Writing Process Keywords: blood sugar, continuous glucose monitoring (CGM), insulin resistance, diabetes, inflammation, glucotypes, apple cider vinegar, curcumin, metabolic dysfunction, author More from Karen: Hack Your Blood Sugar on Amazon Hack Your Blood Sugar Homepage Karen’s Website Metabolic Mastermind Hive Using CGM in Clinical Practice Facebook Group More from Kayla: Download Kayla’s Free CGM Guide Apply to Work with Kayla Submit Your AMA Question(s) Follow Kayla on Instagram Subscribe on YouTube Kayla's Website

    1h 3m

  6. Apr 2

    Insulin 101 (Part 2): What Causes Insulin Resistance and How to Fix It

    In Part 2 of this series on insulin, Kayla breaks down six common causes of insulin resistance and the practical lifestyle changes that can help improve it.  While diet certainly plays a role, factors like muscle mass, sleep, stress, hormones, and visceral fat can have a major impact on blood sugar and insulin levels. You’ll also learn how insulin resistance develops years before blood sugar or A1C levels change, and how tools like continuous glucose monitors (CGMs) can help uncover what’s really going on beneath the surface. In this episode, Kayla covers: 6 major drivers of insulin resistanceHow constant snacking and ultra-processed foods can worsen blood sugar The critical role muscle mass plays in insulin sensitivityWhy visceral fat creates a vicious metabolic cycleCommon signs and symptoms of insulin resistance3 lifestyle strategies to improve insulin sensitivityWhen intermittent fasting may help—and when it may backfire If you’re wondering whether insulin resistance may be impacting your health, Kayla shares how to spot the early warning signs and start improving metabolic health today. Chapters: 00:00 Introduction 01:55 Dietary Triggers for Insulin Resistance 07:22 The Impact of Muscle Mass & Movement on Insulin Resistance 12:03 Sleep and Stress Management 17:23 Hormones, Menopause & Insulin Resistance 19:43 The Vicious Cycle of Visceral Fat & IR 22:52 Signs & Symptoms of Insulin Resistance 27:19 Strategies to Combat Insulin Resistance 33:59 Insights on Intermittent Fasting 40:11 Wrapping Up: Key Takeaways on Insulin Resistance Keywords: blood sugar balance, continuous glucose monitoring (CGM), metabolic health, insulin resistance, intermittent fasting, menopause, symptoms of insulin resistance 🔗Links Mentioned In This Episode: Episode 1 of 2: Insulin 101 Free Dietitian-Approved Food List Free Blood Sugar & Metabolic Assessment Blog Post: Metabolic Flexibility Explained The Metabolic Syndrome of Menopause by Dr. Mary Claire Haver Apply to Work with Kayla Submit Your AMA Question(s) More from Kayla: Follow on Instagram Subscribe on YouTube Kayla's Website

    44 min

  7. Mar 23

    Insulin 101 (Part I): Why Insulin Resistance Makes Fat Loss Hard

    Many people think insulin is the bad guy behind weight gain and metabolic problems, but the truth is a little more nuanced. In this episode of the Sugar & Strength Podcast, Kayla breaks down the role of insulin in the body and explains why this misunderstood hormone is actually essential for survival. This is Part 1 of a 2-part series on insulin where we focus on the why—why insulin matters, how it works, and why insulin resistance can make fat loss feel frustrating or impossible. You’ll learn how hormones act like messages being sent throughout the body, why insulin is critical for storing and accessing energy, and how modern lifestyles can disrupt this delicate system. If you’ve ever wondered why you feel tired, hungry every few hours, or stuck in a weight loss plateau, insulin resistance could be part of the story. Chapters: 00:00 Intro to Insulin and A Little Life Update 04:57 Understanding Hormones and the Endocrine System 09:32 The Role of Insulin in the Body 12:48 Diabetes and Insulin Resistance 18:02 How Insulin Affects Blood Sugar 24:46 The Interplay of Insulin and Glucagon 28:01 Identifying and Addressing Insulin Resistance 38:51 Key Takeaways and Teaser for Part II Keywords: blood sugar balance, insulin resistance, metabolic health, insulin hormone function, insulin and weight loss, insulin sensitivity, metabolic flexibility, 🔗Links Mentioned In This Episode: Free Metabolic Assessment Apply to Work with Kayla Submit Your AMA Question(s) More from Kayla: Follow on Instagram Subscribe on YouTube Kayla's Website Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

    41 min

  8. Mar 2

    Rucking AMA: Weighted Vest vs Rucksack, Increasing Pace, and Footwear

    In this Ask Me Anything episode, Ruck Fit author Kayla Girgen, RD, CPT, answers questions about gear, pace, and performance. This episode is your tactical, practical guide to rucking and breaks down: Rucksack vs. weighted vestWhat’s considered a “good” ruck paceHow to use intervals, strength training, and music to increase speedFootwear questions Grab Kayla’s book RuckFit: Build Strength and Endurance by Walking with Weight for step-by-step training plans, nutrition protocols, and a deep dive into the benefits of walking with weight. Available in paperback, audiobook, or eBook on Amazon (https://amzn.to/4cRcplO) or wherever you buy your books. Chapters: 00:00 Introduction 06:00 Rucksack vs Weighted Vest: Pros & Cons 21:14 Increasing Ruck Pace 22:21 What Is a Good Pace for Rucking? 23:59 Cues to Correct Rucking Posture 25:42 Ruck Intervals ("Ruck Repeats" or "Ruck Shuffles") to Increase Pace 39:45 Footwear Recommendations for Rucking 🔗Links Mentioned: Ruck Fit: Build Strength and Endurance by Walking with Weight Ruck Fit Audiobook Blog Post: Weighted Vest vs Rucksack Bookmark Kayla’s Amazon Homepage  Rucking Gear from GORUCK: Spy Ruck – Weighted vest for womenBasic Rucker – Great for beginnersRucker 4.0 – Hip-belt compatibleRuck Plate CarrierMackalls – Rucking shoe Weight plates Marmont Tactical Combat Boots Gritty Soldier: Ruck Repeats for Speed 125 BPM Mix on Spotify Apply to Work with Kayla Submit Your AMA Question(s) Win The Week Newsletter Follow on Instagram Subscribe on YouTube Kayla's Website

    47 min
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5
out of 5
11 Ratings

About

Want to take control of your blood sugar, energy, and strength without complicated diets, endless tracking, or punishing workouts? Join Registered Dietitian, Personal Trainer, and RUCK FIT author Kayla Girgen as she breaks down realistic, science-backed strategies to help you feel stronger, more energized, and confident in your body. This podcast is for health-minded individuals who want sustainable results—not extremes. Kayla translates complex nutrition and fitness science into practical, doable habits that fit real life, whether you’re balancing a busy schedule, navigating weight loss, or trying to make sense of conflicting advice. Topics you’ll hear on the show include:Blood sugar balance & metabolic healthContinuous glucose monitoring (CGM) insights for everyday lifeRucking, resistance training, and functional fitnessNutrition strategies that support energy, performance, and fat lossReal-life fueling tips for busy professionalsStress, sleep, and lifestyle factors that impact resultsCommon health myths—and what actually works Whether you’re just getting started or looking to fine-tune your health, each episode delivers actionable tools to help you move better, eat smarter, and feel stronger. Start listening and subscribe to begin your journey toward balanced blood sugar, sustainable strength, and better health. Follow on Instagram Subscribe on YouTube Work with Kayla Kayla's Website Buy RUCK FIT: Build Strength and Endurance by Walking with Weight Ask Me Anything: Submit Your Question

Information

  • Creator
    Kayla Girgen, RD, CPT
  • Years Active
    2K
  • Episodes
    13
  • Rating
    Explicit
  • Copyright
    © 2026 Kayla Girgen, RD, CPT
  • Show Website
    Sugar & Strength Podcast

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