Wellness Big Sis: The Pod

Dr. Kelsy Vick

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. 4d ago

    105:: A doctorally trained cosmetic injector's honest guide to bridal skin: what works & what's overhyped

    Your skin on your wedding day is not something you want to figure out last minute. And according to today's guest — it's also not something you want to experiment with close to the date. Dr. Kelsy Vick sits down with Claire — a Columbia-trained, board-certified nurse practitioner and cosmetic injector — for the most practical, honest, evidence-based bridal skin prep conversation on the internet. From the mistakes brides make most often to the exact timeline you should be following — this episode covers everything. What you'll learn: The most common bridal skin mistakes — and why panic-changing your routine is at the top of the listWhy you should never try Botox, filler, or a new procedure for the first time close to your wedding dateThe 12-month, 6-month, and 3-month skin prep timeline — broken down clearlyWhat treatments are actually evidence-backed — and which ones are overhypedWhat to prioritize in wedding week — sleep, hydration, and barrier protectionThe TikTok skin advice you need to stop following immediately Whether you're a bride, a MOH, or just someone who wants better skin — this episode is for you. Links/Research Articles: Dr. Claire’s Booking Link: https://www.myvelour.com/provider/claire-schwegel-del-signore/services?locationType=in-suite Dr. Claire’s Instagram: https://www.instagram.com/confidencebyclaire/ Dr. Claire’s Tiktok: https://www.tiktok.com/@confidencebyclaire 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

    32 min

  2. Jun 8

    104:: How to use your cycle to plan your entire bridal era! (the science-backed wedding hot tip no one is telling you!)

    Nobody puts this in the wedding planning timeline. But it might be the most important tool you have. In this episode of the Science-Backed Wedding Prep Series, Dr. Kelsy Vick breaks down how learning to read your menstrual cycle as health data can transform your engagement season — from how you schedule high-stakes wedding moments to how you train, fuel, recover, sleep, and show up emotionally on the days that matter most. This is not cycle syncing. This is individualized cycle awareness — and it changes everything. What you'll learn: Why your menstrual cycle is the most underrated wedding prep tool you're not usingA phase-by-phase breakdown of what your body is doing and whyHow to schedule hair trials, dress fittings, and vendor meetings around your cycleWhat to eat, how to train, and how to recover in each phaseWhy your energy, confidence, and emotional resilience fluctuate predictably — and how to work with itHow cycle awareness builds fertility literacy for your future Peer-Reviewed Resources: Elorduy-Terrado et al. (2025) — Muscles / PMC — Hormonal fluctuations & female athletic performance systematic review 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC12195628/Meignié et al. (2021) — Frontiers in Physiology / PMC — Menstrual cycle phase & elite athlete performance 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC8170151/Helm, McGinnis & Basu (2021) — IJERPH / PMC — Nutrition interventions across menstrual cycle phases 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC8296102/ 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

    39 min

  3. Jun 1

    103:: Science-backed wedding prep: body recomposition, training & fueling for the big moments!

    Forget the 6-week bridal crash plan. There is a smarter, more sustainable, and more science-backed way to look and feel your absolute best on your wedding day — and it starts right here. In this episode, Dr. Kelsy Vick — board-certified orthopedic DPT and pelvic floor physical therapist — kicks off the Wedding Prep Series with the real framework for body recomposition: losing fat while building or maintaining muscle over months, not weeks, without crash dieting or overexercising. What you'll learn: Why body recomposition beats crash dieting every time — and what the research actually supportsThe exercise handbag essentials every bride needs: strength training, jump training, and HIITWhat true muscular fatigue actually means and why it matters for resultsThe research on HIIT, sprint interval training, and visceral fat reduction in womenWhy recovery is not optional — and what the optimal training week actually looks likeHow a DEXA scan can objectively track your progress before the weddingFueling basics — protein, calories, and creatine — including a luteal phase loading protocol Links: Dr. Katie's Episode: https://player.captivate.fm/episode/077def9c-370a-4963-b662-8d1f61256f73/ Exercise handbag series: https://player.captivate.fm/collection/edd38a37-6dd0-42b5-ac60-e8c2ff8b0419 Devil Wears Prada Cortisol Episode: https://player.captivate.fm/episode/a04568e4-b4c2-4194-9a44-81508ac46555/ 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

    27 min

  4. May 25

    102:: PCOS is dead. Meet the new & improved PMOS.

    On May 12th, 2026, a landmark paper published in The Lancet officially renamed polycystic ovary syndrome to polyendocrine metabolic ovarian syndrome — PMOS. The result of 14 years of work, 56 international organizations, and 22,000 voices from around the world. This is not a cosmetic rebrand. This is a clinical correction — and it changes how this condition affecting 170 million women worldwide will be diagnosed, treated, and researched for generations to come. In this episode, Dr. Kelsy Vick breaks down everything: Why the old name PCOS was clinically inaccurate and actively harmfulWhat PMOS actually stands for and why every word mattersThe real biology of this condition — far beyond ovarian cystsWhy 70% of women with PMOS are undiagnosed — and how the name contributed to thatWhat changes in diagnosis, treatment, and research globallyWhat this means practically if you have a diagnosis, suspect you might, or have ever been dismissed This is the episode 170 million women deserve to hear. Teede et al. (2026) — The Lancet — Official global consensus name change 📎 https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(26)00717-8/fulltextSTAT News (May 12, 2026) — Full renaming process coverage 📎 https://www.statnews.com/2026/05/12/pcos-now-called-pmos-polyendocrine-metabolic-ovarian-syndrome/University of Colorado Anschutz (May 12, 2026) — U.S. researcher involvement 📎 https://news.cuanschutz.edu/news-stories/pcos-new-nameEndocrine Society — Official statement on PMOS 📎 https://www.endocrine.org/news-and-advocacy/news-room/2026/pcos-name-changeContemporary OB/GYN — Clinical implications of PMOS 📎 https://www.contemporaryobgyn.net/view/global-consensus-renames-pcos-to-polyendocrine-metabolic-ovarian-syndrome-pmos-CNN Health — Patient-facing reporting on the name change 📎 https://www.cnn.com/2026/05/13/health/pcos-name-change-pmos-wellnessPMC — From ovarian to endocrine-metabolic roots 📎 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12748392/ 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 #PMOSNotPCOS #PCOSNameChange #PolyendocrineMetabolicOvarianSyndrome #WomensHormoneHealth #WomensHealthPodcast

    27 min

  5. May 18

    101:: Trimester Zero: How I'm building the hottest version of myself before pregnancy

    Welcome to the Hottest Version season. Dr. Kelsy Vick is pulling back the curtain on her most personal health journey yet — optimizing her body, mind, relationships, and spiritual health in what she's calling "trimester zero." In this episode she shares her real DEXA scan results from 2015 vs. April 2026, breaks down exactly what the numbers mean, and gets honest about what she's working on — from fueling patterns and body recomposition goals to skincare, sleep, cycle health, and intentional mindset work. What you'll learn: What a DEXA scan actually tells you and why it's the gold standard for body composition trackingHer real body composition data and what changed over 11 years of trainingHow she's using AI to identify fueling gaps and optimize her nutritionHer current training split and body recomposition goalsThe daily habits she's building across physical, mental, relational, and spiritual healthWhy "trimester zero" might be the most important season of your life — whether or not pregnancy is on your radar 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

    39 min

  6. May 11

    100:: You're not failing! A pregnancy & postpartum mental health deep dive with Dr. Abigail Powell

    Dr. Kelsy Vick interviews Dr. Abigail about pregnancy and postpartum mental health. They discuss common struggles like first-trimester fatigue while trying to function normally, body comments, and the sudden shift from “not pregnant” to pregnant—often kept secret early on—which fuels comparison and self-doubt. Dr. Abigail explains how she helps moms challenge comparison by questioning its purpose and identifying needs for external versus internal validation, emphasizing motherhood as delayed gratification. They cover parenting and mom guilt, reframing kids’ mistakes as not reflecting a parent’s worth, and the need to parent each child differently. Postpartum, they stress flexible planning and adjusting expectations. Dr. Abigail describes brain changes in early motherhood (“mom brain”) as adaptive, and shares calming tools like paced breathing, the “parental pause,” co-regulation, and postpartum nutrition basics (broth-based foods, balanced meals, protein-first, and snacks for breastfeeding). Links/Research Articles: Dr. Abigail’s Website: https://www.villagepsychllc.com/ , https://theaviationtherapist.com Dr. Abigail’s Booking Link: https://book.carepatron.com/Village-Psychology/Dr--Abigail?p=gZVWZTPfSt6PI3UhjLIQjg&s=r8XMQN4z Dr. Abigail’s Instagram: https://www.instagram.com/villagepsychllc , https://www.instagram.com/theaviationtherapist 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

    30 min

  7. May 7

    BONUS:: You're Invited! A live recording from the book launch of a future NYT Bestseller, Do The Thing

    Dr. Kelsy Vick introduces a live bonus episode recorded at Erin’s April book launch for Do The Thing, following Erin’s earlier Wellness Big Sis The Pod appearance about behavior change and habit formation. Erin explains why she became an author after years of coaching clients who struggled to follow through outside sessions, leading her to study behavioral science and co-found Habit Coach Professionals. She shares the book’s writing and editing journey, including using AI for tone and audience guidance, relying on beta readers and a human editor, and navigating a major title change late in the process. Erin describes building her own writing habit by starting with a consistent 20-minute daily commitment and emphasizes using the book’s action prompts and assessment tool to apply strategies, treating failures as feedback. The launch team helped the book briefly hit #1 on Amazon in Business Mentoring & Coaching and Cognitive Psychology. 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: https://www.amazon.com/Do-Thing-Science-Backed-Process-Motivation-ebook/dp/B0GS98TXBT 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

    30 min

  8. May 4

    99:: What The Devil Wears Prada can teach us about cortisol

    Miranda Priestly didn't just stress Andy out emotionally. She was actively dysregulating her HPA axis. And if you've ever worked a job — or lived a life — that felt anything like that, this episode is for you. In honor of Devil Wears Prada 2 hitting theaters, Dr. Kelsy Vick is breaking down one of the most misunderstood hormones in women's health: cortisol. Not to demonize it — but to completely reframe it. Because cortisol is not the villain. A dysregulated cortisol rhythm is. And those are two very different things. In this episode you'll learn: What cortisol actually does for you every single day — and why you'd be in serious trouble without itHow the HPA axis works and why the rhythm matters more than the levelWhat a "Miranda Priestly environment" does to your body over timeHow to recognize if your own cortisol rhythm might be off5 evidence-based tools to restore your cortisol rhythm — even in a high-demand life All backed by peer-reviewed research. Zero fear mongering. Just the science you actually deserve to have. 🎧 Part of the Spring Cleaning Series — check out our episodes on the lymphatic system, glymphatic system, and liver health linked below. The Glymphatic System Episode (pod episode 96) 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 Sources: Knezevic et al. (2023) — Cells / PMC — Cortisol physiology, HPA axis & chronic stress dysregulation 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC10706127/Lengton et al. (2024) — Clinical Obesity / PMC — Cortisol, HPA axis & body weight 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC11907100/Li, Huang & Zhu (2025) — Sports / PMC — Optimal exercise modality for cortisol reduction across 44 RCTs 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC12736704/Liu (2024) — Sleep / PMC — Cortisol-sleep bidirectional relationship in young women 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC11381560/Meta-analysis — PMC — Mindfulness-based interventions & salivary cortisol 📎 https://pmc.ncbi.nlm.nih.gov/articles/PMC5069287/

    29 min
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Ratings & Reviews

5
out of 5
5 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
    143
  • Rating
    Clean
  • Copyright
    © Dr. Kelsy Vick, PT, DPT, OCS
  • Show Website
    Wellness Big Sis: The Pod

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