Sugar & Strength Podcast

Kayla Girgen, RD, CPT
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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

Episódios

  1. -3 DIAS

    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

  2. 13/04

    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

    1 h 3 min

  3. 2/04

    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

  4. 23/03

    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

  5. 2/03

    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

  6. 19/02

    What to Know About Ozempic & GLP-1 Medications: Weighing the Nutritional Risks, Rewards & Trade-Offs

    In this episode, Kayla Girgen, RD, CPT, offers a balanced, honest breakdown of the nutritional risks, metabolic trade-offs, and real-world benefits of GLP-1 receptor agonist medications. These drugs are powerful tools, but they also come with side effects, financial commitment, and lesser-discussed concerns—like changes in motivation, mood, and enjoyment of food. You’ll learn: How GLP-1 receptor agonists workThe difference between semaglutide and tirzepatideThe most common and overlooked side effectsWhy muscle loss is one of the biggest risks—and how to prevent itWhat “anhedonia” is and why it mattersWhat happens when you stop taking a GLP-1 medicationThe financial and physiological realities of long-term useThe critical role of strength training and nutrition while on these drugs If you’re currently taking a GLP-1 medication, considering one, or simply curious about the hype, this episode will help you think critically and protect your future health. Chapters: 00:00 Introduction to the Complexities and Considerations of GLP-1 Medications 09:33 Active Ingredients, Brand Names & Terminology for GLP-1 Medications 13:52 Incretin Effect of GLP-1 and GIP 18:01 GLP-1 Injectables, Pills, and Compounding Pharmacies 20:20 Cardiometabolic Benefits of GLP-1 Agonist Medications 24:08 Warning About Oral Birth Control and GLP-1 Cessation Before Medical Procedures 29:09 Benefits of GLP-1 Agonist Medications 32:23 Side Effects of Semaglutide and Tirzepatide 38:08 Muscle Loss and How To Minimize It 46:49 "Anhedonia": A Less-Known Side Effect of GLP-1RAs 51:46 Sustainability, Cost, and Weight Regain 55:49 Closing Thoughts and Considerations Keywords: Side effects of GLP-1 weight loss medications, Mounjaro vs Ozempic, GLP-1 receptor agonists explained, semaglutide vs tirzipatide, muscle loss on GLP-1 medications, long-term effects of GLP-1 meds, how to prevent weight regain after Ozempic 🔗Links Mentioned In This Episode: Blog Post: GLP-1 Diet Plan: How to Lose Weight Without Losing Muscle Shop Cure Electrolytes *Use KAYLA for 20% off Join the Sugar & Strength Academy *Try for FREE! Your first week is on me. Apply to Work with Kayla Submit Your AMA Question(s) More from Kayla: Ruck Fit: Build Strength and Endurance by Walking with Weight Free Dietitian-Approved Food List Download Kayla’s Free CGM Guide Follow on Instagram Subscribe on YouTube Kayla's Website

    1 h 1 min

  7. 8/02

    AMA: Obesity as a Disease, Recommended Blood Tests & Supplements Worth Your Money

    In this first AMA (Ask Me Anything) episode of the Sugar & Strength Podcast, host Kayla Girgen, RD, LD, CPT, pulls back the curtain to share the heart behind the podcast and a character profile ChatGPT created about her, offering listeners a deeper look into her journey and values. From there, she dives into Sugar & Strength Academy members’ questions. In this episode, you’ll discover: - How recognizing obesity as a metabolic disease is changing the field of dietetics - Which blood tests are most helpful beyond a standard annual panel - Why “normal” doesn’t always mean “optimal” when it comes to bloodwork - How to decide which supplements are worth it—or not - What supplements may be helpful when taking a GLP-1 medication Throughout the episode, Kayla emphasizes foundational habits over shortcuts. Thank you for listening! Chapters: 00:00 Introduction 02:44 Kayla, According to ChatGPT 10:09 Understanding Obesity as a Disease 12:39 Education and Testing Criteria for Registered Dietitians 17:13 Obesity-Specific Training Available for Dietitians 21:46 Recommended Blood Tests Beyond Routine Panels 27:31 Understanding Supplements: What's Worth It and What's Not? 38:35 Supplement Recommendations for GLP-1 Users Keywords: metabolic health, obesity as a disease, bloodwork, optimal labs, GLP-1 medications, supplements, AMA, Registered Dietitian 🔗Links Mentioned In This Episode: Join the Sugar & Strength Academy *Try for FREE! Your first week is on me. Shop ProCare Health Bariatric Supplements *use ‘KAYLA’ for 10% off Apply to Work with Kayla Cure Electrolytes* *use ‘KAYLA’ for 20% off **Strawberry Kiwi and Lemonade are my faves! RD/N Board Certification Test Specifications Criteria for Obesity Certificate Course from CDR Submit Your AMA Question(s) More from Kayla: Ruck Fit: Build Strength and Endurance by Walking with Weight Join the Waitlist for My 5-Week Blood Sugar Breakthrough Program Free Dietitian-Approved Food List Follow on Instagram Subscribe on YouTube Kayla's Website Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

    41 min

  8. 8/02

    Muscle, Movement & Metabolism: Building Strength for Better Health

    In this episode, Kayla breaks down why muscle is about so much more than aesthetics, and why strength and movement are foundational to metabolism, blood sugar balance, and long-term health. In this episode, you’ll learn: - What makes muscle the most “metabolically active” tissue in the body - Fat loss vs. weight loss—and why the scale can be misleading - Why being a “slow loser” can actually be a good thing - What to know about muscle loss with GLP-1 medications - The three non-negotiables for preserving muscle - Strength training vs. cardio & the unique benefits of each - Why rucking is Kayla’s favorite hybrid exercise for strength & cardiovascular gains Building muscle and strength isn’t optional—it’s an investment in your metabolism, mobility, blood sugar, and future quality of life. Start where you are, build consistency, and focus on progress—not perfection. Chapters: 00:00 Introduction 02:31 Why Muscle Matters: Muscle Quality 03:09 How Muscle Impacts Blood Sugar & Insulin Sensitivity 07:18 More Benefits of Muscle on Longevity 10:45 Mindset Shift: Fat Loss vs. Weight Loss 14:23 How Weight Loss Impacts Body Composition 18:53 Strength Training vs Cardio: What's Better? 25:06 Rucking: The Ultimate Hybrid Exercise 28:13 Final Thoughts Keywords: blood sugar balance, insulin sensitivity, metabolic health, muscle and metabolism, strength training for women, fat loss vs weight loss, body composition 🔗Links Mentioned In This Episode: Ruck Fit: Build Strength and Endurance by Walking with Weight Blog posts: - Strength vs. Cardio: What’s Better? - Weighted Vest vs Rucksack: Which Is Better for Walking with Weight? - Rucking for Women: How to Level Up Your Walks, Build Strength, and Boost Confidence BMR/REE Calculator - Estimate how many calories you burn at rest Join the Waitlist for My 5-Week Blood Sugar Breakthrough Program Rucking 101 PDF Join the Sugar & Strength Academy Apply to Work with Kayla* *Private coaching with CGM includes glu 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

    32 min

  9. 8/02

    Why Bother With Blood Sugar: Short-Term Wins, Long-Term Gains & How CGM Can Help

    In this foundational episode of the Sugar & Strength Podcast, Kayla Girgen, RD, LD, CPT breaks down why blood sugar balance matters far beyond diabetes, including how it connects to weight loss, energy, metabolic health, and long-term disease prevention. Kayla walks through the short-term and long-term benefits of stabilizing blood sugar and introduces continuous glucose monitoring (CGM) as a powerful awareness tool In this episode, you’ll learn: - What blood sugar balance really means - How blood sugar spikes and crashes drive cravings, fatigue, and food noise - Short-term benefits of balancing blood sugar - Long-term benefits for metabolic health - What Continuous Glucose Monitoring (CGM) is - How CGM works and how to get one for yourself - Pros and cons of CGM Kayla also shares resources to help you get started, including a free CGM Quick Start Guide and YouTube video walking through the Dexcom Stelo application. Chapters: 0:03  Introduction to Blood Sugar Balance and CGM 3:14  Short-Term Benefits of Blood Sugar Management 9:22  Long-Term Benefits of Blood Sugar Management 18:31  Continuous Glucose Monitoring (CGM) Overview 32:57  Conclusion and Next Steps Keywords: blood sugar balance, continuous glucose monitoring (CGM), metabolic health, Dexcom Stelo, cravings, weight loss 🔗 Links Mentioned In This Episode: Download Kayla’s Free CGM Guide Purchase Dexcom Stelo on Amazon*   *Ignore the poor reviews; many come from users who struggle to interpret the data or get a replacement when things go wrong—that’s where a coach like me comes in! Watch Kayla’s Dexcom Stelo Application on YouTube Apply to Work with Kayla Join the Waitlist for My 5-Week Blood Sugar Breakthrough Program 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

    35 min

  10. 21/01

    Beyond the Noise: What To Expect from the Sugar & Strength Podcast

    In this first episode of the Sugar & Strength Podcast, Kayla Girgen, RD, LD, CPT, shares the vision behind the podcast and what listeners can expect. From blood sugar balance and continuous glucose monitoring (CGM) to functional fitness and rucking, this podcast cuts through health and nutrition noise with layered, nuanced conversations. Grounded in Kayla’s experience as a Registered Dietitian, Personal Trainer, and long-time coach, the goal is to help listeners find practical, sustainable solutions that fit their life, because there is no one-size-fits-all approach. Chapters 00:00 Introduction to Sugar and Strength Podcast 03:25 The Shift from Influencer Culture to Long-Form Content 05:51 Building a Foundation for Blood Sugar and Strength 07:16 Kayla's Personal Journey and Professional Background 11:11 The Role of Continuous Glucose Monitoring in Nutrition 14:16 Personal Interests and Closing Thoughts Keywords: blood sugar, strength training, continuous glucose monitoring, nutrition, personal training, health podcast, wellness, dietitian, fitness, lifestyle 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 Death of Influencer Culture by Alex Manderstam

    13 min
  • 10 episódios

Sobre

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

Informação

  • Autoria
    Kayla Girgen, RD, CPT
  • Anos em atividade
    2 mil
  • Episódios
    10
  • Classificação
    Explícito
  • Copyright
    © 2026 Kayla Girgen, RD, CPT
  • Site do programa
    Sugar & Strength Podcast
  • Fornecedor

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