Well-Fed Women

Noelle Tarr
  • 4.7 (1.4K)
  • NUTRITION
  • UPDATED WEEKLY

Radically improve your health, mindset, and relationship with food with Well-Fed Women, hosted by Nutritional Therapy Practitioner and Personal Trainer, Noelle Tarr of coconutsandkettlebells.com. Every week, you’ll get to hear authentic, unfiltered conversations about women's health, nutrition, fitness, mindset, body image, balancing hormones, and stress management. Tune in for a mix of entertaining and down-to-earth interviews with leading experts in health and wellness, and exclusive community-driven Q&A sessions with co-host Stefani Ruper. Expect real talk, moderately amusing banter, and empowering health advice for women. The goal? Help you learn how to eat and move in a way that is right for your body without shame or second-guessing. You got this!

  1. 2D AGO

    LDL, Inflammation, and Estrogen: A Smarter Look at Cardiovascular Health

    Midlife health is about far more than a single lab value. In this episode, we talked about how hormones, muscle mass, cholesterol, and inflammation influence long term heart and metabolic health. If you’ve ever felt overwhelmed or confused by what to focus on, we’re bringing the clarity and direction to make it easier on you! Timestamps: [1:50] Welcome [11:52] I saw a post that said muscles in our legs help us have longevity and our calf muscles are like the second heart in the body. I’m assuming there’s some truth, but does that just mean to continue to strike train and to walk? [24:56] How do you know if you’re in peri-menopause? I feel like everything is a symptom. [37:24] What are the pros and cons of muscle splits vs. whole body workouts? [45:25] What dietary guidance do you have for lowering high total cholesterol?  Episode Links: Kicking Back Cognitive Aging: Leg Power Predicts Cognitive Aging after 10 Years in Older Female Twins Seeking Health DAO enzyme Seeking Health Histamine Probiotic Thyroid Markers to check: TSH, Free T4, Free T3, Thyroid peroxidase antibodies (TPO), Thyroglobulin antibodies (TGAb) Additional cholesterol markers to check: ApoB, LDL-P, hs-CRP, fasting insulin Sponsors: Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order. Go to getkion.com/wellfed to get 20% off your order.  Go to http://mdlogichealth.com/wfcolostrum , and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.  Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

    1h 1m
  2. Why Inflammation Hits Harder in Midlife and What to Do About It with Dr. Joshua Redd

    JAN 27

    Why Inflammation Hits Harder in Midlife and What to Do About It with Dr. Joshua Redd

    Chronic inflammation isn’t just about food, supplements, or willpower—it’s about regulation. In this episode, Dr. Joshua Redd and I explore the most overlooked contributors to chronic inflammation, including blood sugar and gut health to stress and nervous system load. You’ll walk away with realistic steps to support your body instead of fighting it. Timestamps: [1:40] Intro [4:15] Welcome Dr. Redd  [5:20] What is inflammation on a physiological level? [11:25] What are some of those earlier signs that you’re experiencing chronic inflammation? [15:39] What are we looking at in terms of labs and numbers? [20:17] What is one thing you recommend to stabilize blood sugar? [21:06] How much protein are you recommending, especially for women 35+? [32:53] If someone is dealing chronic inflammation, how do they know if the gut is involved? And what do you treat first? [41:20] In midlife, how and why are we more prone to inflammation and are there any special considerations for women 40+ for managing information? [51:55] How do we minimize the fluctuation of hormones? [57:50] If someone wants to eat in a way that is reducing inflammation, what do meals look like and talk to me about timing? [1:02:22] Are there other things you recommend people do in addition to these diets? [1:03:48] If someone is just completely overwhelmed, what’s one place that you recommend they start? Episode Links: 30 Day Inflammatory Reset Diet Visit Dr. Josh Redd's Website Labs: C reactive proteinHomocysteine - above 8 is a potential methylation problemLDH - above 180 is a potential issueHDL - acute reaction if it’s above 80Ferritin - iron marker - increases with inflammationVitamin D – decreases with inflammationBlood sugar: 80 – 130 is the range you want to be inMidlife: Estrogen/progesterone ratio should be 10:1100:1 or 1000:1 - cause negative symptomsBioidentical progesterone – take last 14 days of cycleFluctuation of hormones (specifically estrogen) can be very inflammatory Work on stressStabilize blood glucoseSupport phase 1 and 2 of biotransformation to clear estrogenHigh dose liposomal glutathione DIM complexSponsors: Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order. Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase! Go to http://mdlogichealth.com/wfcolostrum , and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.  Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

    1h 9m

  3. JAN 20

    LOL, We’re Entering Our 40s: How We’re Approaching Health, Blood Sugar, and Staying Resilience

    Yes, we talk about why millennials feel the need to add “lol” to everything—but we also get serious about midlife health. In this episode, we share how we’re approaching preventative health in our 40s, break down the first steps to reversing insulin resistance, and talk through how to manage chronic pain, instability, and mobility issues now and in the decades to come. Timestamps: [1:52] Welcome [3:39] Reel on LOL [10:56] I’m soon to be 44 and there are things I wish I’d known.  What are the preventative health measures you’re taking into this stage of life? [26:37] What are the first steps for reversing insulin resistance? [42:52] I have back pain and hip muscle pain. Is this a pelvic floor or mobility issue? Episode Links: Get Pure Vitamin C Here Millennials using LOL  Episode 558: Cracking the Code on Blood Sugar with Kara Collier Sponsors: Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order. Go to getkion.com/wellfed to get 20% off your order.  Go to http://mdlogichealth.com/wfcolostrum , and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.  Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

    57 min
  4. Burned Out, Wired, and Tired: Cannabinoids for Nervous System Balance with Joe Sheehey

    JAN 13

    Burned Out, Wired, and Tired: Cannabinoids for Nervous System Balance with Joe Sheehey

    Stress feels louder, sleep feels harder, and your nervous system is fried. Welcome to midlife! In this episode, Joe Sheehey, founder of Cured Nutrition, breaks down the endocannabinoid system, how it impacts stress and sleep, and why it matters even more for women 35+. We also dive into exactly how to tinker with CBD, CBN, and microdosing THC in a practical, science-based way. No hype or overselling, just tools you can use in everyday life Timestamps: [1:38] Intro [6:15] Welcome Joe - can you break down the differences between CBD, CBN, and THC in practical terms? [11:20] Tell me more about the  cannabinoid system and how supplementation actually works. [14:58] Is there any literature that shows that people become deficient in cannabinoids?  [15:50] Talk to me about CBN [20:57] Is there a difference the way men respond vs women? [22:49] If somebody sees the product and it has THC in it, talk to me about the dosing. What is a microdose? What do you see to be most effective? [28:27] For women who are 35 years old, where does THC shine? Is it more about the relaxation or in how you deal with your daily stress? Are we taking it every day? Do you become dependent on it? Talk to me about it. [33:44] What are the biggest mistakes people make when trying to teach or even micro using it for the first time? [36:11] If somebody is really struggling with their sleep, would you recommend they just try CBD or just try CBN or do you think they should try a combination of everything? [39:55] How does CBN differ from melatonin or magnesium? [43:50] Do you find that people who practice healthier lifestyles that cannabinoids  work more effectively and they need less of it? [58:19] What would you say to the person who said CBD or CBN did not work for me? [1:05:14] For the salve, how does it work to target the pain?  Episode Links: Curednutrition.com/wellfed for 20% off your order Serenity Gummies Calm Caps Zen Caps Salve Follow Joe on Instagram The Journal of Neuropsychopharmacology Article  Article Summary: The study you are likely referring to is a 2021 clinical trial conducted by researchers at Johns Hopkins Medicine, published in the journal Neuropsychopharmacology. This study is significant because it identified a "sweet spot" dose for THC (specifically 2.5 mg) that could provide therapeutic benefits (pain relief) without the negative intoxicating effects or "high" associated with larger doses. Sponsors: Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order. Go to drinklmnt.com/wellfed and use code WELLFED to get a free 8-pack with any drink mix purchase! Go to http://mdlogichealth.com/wfcolostrum, and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.  Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

    1h 10m

  5. JAN 6

    The Long Game: Friendships, Tracking Body Composition, and Habits in Stressful Seasons

    Longevity isn’t built by doing more. It’s built by staying connected, adapting through hard seasons, and focusing on what actually makes a difference for long-term health. In this episode, we break down what decades of research say about relationships and aging well, how to maintain healthy movement habits through surgery or chronic illness, whether body composition scans are worth it, and where to start if you’re new to fitness and overwhelmed. Timestamps: [1:46] Welcome [7:27] Discussion on research study on connections  [24:33] I know it’s important to listen to my body when it needs a break, but I’m afraid about losing healthy habits. How can you keep habits of working out when you have times of required rest? [41:10] What are your thoughts on the Hume health body pod? [52:02] Where do we start on a fitness journey? The online info is overwhelming!  Episode Links: Get Vitamin C Harvard Article: Good Genes are nice, but Joy is Better Article: The Connection Prescription Article: Social Relationships and Mortality Risk Sponsors: Go to getkion.com/wellfed to get 20% off your order.  Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order. Go to http://mdlogichealth.com/wfcolostrum , and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.  Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order.

    1h 1m
  6. Modern Menopause Management: Navigating Facts & Myths with Dr. Mary Claire Haver [Renewed]

    12/30/2025

    Modern Menopause Management: Navigating Facts & Myths with Dr. Mary Claire Haver [Renewed]

    The #1 menopause doctor is in the house! Today I tackle all of your menopause and hormone replacement therapy questions with the leading expert on the topic, Dr. Mary Claire Haver. We talk myths, facts, studies, and so much more. Save this one—you’ll want to listen to it again! Timestamps: [2:00] Intro [3:54] welcome [5:09] What is the actual definition of menopause? [7:40] how do I know I’m in perimenopause and is there a test for this? [15:41] Can you have night sweats and not hot flashes during the day to be in perimenopause? [17:16] How do you decipher thyroid, adrenal fatigue, and perimenopause sytems from each other? [17:43] How does alcohol effect symptoms of perimenopause? [23:44] What is the Women's Health Initiative, when did it come out, and what pitfalls were part of it? [34:00] What is the ideal time for someone to go on Hormone Replacement Therapy (HRT)? [35:39] What levels of estrogen and progesterone determine if you need HRT? [36:10] What other benefits are there to HRT? [37:27] How do you know the right dose for you and where do you start? [40:58] Who is not a good candidate for HRT? [41:56] Synthetic or bioidentical? [45:44] Do you have to incorporate progesterone as well when doing HRT? [46:34] What are some non-HRT solutions for menopause symptoms? [48:48] If already through menopause, is HRT still beneficial and protective? [49:50] How do you find a doctor who will prescribe HRT? Episode Links: Get Vitamin C here  Dr. Mary Claire Haver's website: The Pause Life The New Menopause Follow Dr. Mary Claire on Instagram The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts Sponsors: Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order. Go to http://mdlogichealth.com/wfcolostrum, and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.  Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

    54 min
  7. The Stress Episode: Managing Symptoms, Regulating Cortisol, and Undoing Damage with Christa Biegler [Renewed]

    12/23/2025

    The Stress Episode: Managing Symptoms, Regulating Cortisol, and Undoing Damage with Christa Biegler [Renewed]

    Stress messing with your energy, sleep, digestion, and sanity? Christa Biegler and I dig into why your cortisol might be all over the place and what you can do to get your body back on track. Think practical tools, smart strategies, and actionable tips that help you finally feel grounded again. Timestamps: [1:59] Welcome [4:22] Interview with Christa Biegler [7:28] What sources of stress, in your opinion, are doing the most damage to women living right now? [17:40] What are some biomarkers of stress for women and how do we know how our bodies are handling the stress we’re enduring? [32:28] How do you actually build stress resilience?  [47:39] I keep waking up between 3 and 5 AM - is this stress related and why is this happening? [49:38] How do you know when you’re stacking too many stressors? [51:17] Does managing stress really mean managing your reaction to it? [54:25] How can I reduce cortisol and do so consistently? [57:55] What do you do if you’ve been under stress for years? How do you get out of it an heal your body in the moment? [1:02:15] Top three free ways to reduce cortisol that are not seeing the sun first thing in the AM.  [1:06:42] A big modern world stressor for me has become Instagram.  What is best moving forward?  Episode Links: Get Pure Whole Food Vitamin C Here (use code WELLFED for 10% off your order) Visit Christa's Website  Follow Christa on Instagram Sponsors: Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order. Go to https://thisisneeded.com/  and use coupon code WELLFED for 20% off your first order. Go to boncharge.com/WELLFED and use coupon code WELLFED to save 15% off any order.

    1h 19m
  8. Protein Intake, Building Muscle, and Becoming Forever Strong with Dr. Gabrielle Lyon [Renewed]

    12/16/2025

    Protein Intake, Building Muscle, and Becoming Forever Strong with Dr. Gabrielle Lyon [Renewed]

    Today, we’re talking muscle, protein, and everything you need to know about healthy aging with Dr. Gabrielle Lyon. We break down optimal protein intake, the habits that actually build muscle, and the most effective way to train in your 30s, 40s, and 50s. If you want a clear, science-backed roadmap to becoming “forever strong,” this episode is it!  Timestamps: [3:36] Welcome Dr. Lyon [22:53] What’s the ideal ratio of protein for women who strength train? [23:59] If you’re trying to build muscle and lose fat, how does protein change? [25:38] Should our macros change as we age? Also, what are your favorite brands of protein powder and supplements?  [34:29] Do you take creatine and amino acids every day or just on the days you work out? [38:13] Should collagen intake be counted towards daily protein intake? [40:49] How do I get enough protein each day if a high dose messes up my digestion? [42:36] Does consuming protein with carbs or with fat make a fat for building lean muscle? [43:58] Does your body’s ability to absorb protein decrease as you age? [44:21] I’m struggling with estrogen dominance, how do I get enough protein without relying too much on animal protein? [44:57] What is the best thing to eat before weight training and then after? [46:08] Do macro and nutrient requirements change with your cycle?  [47:16] How do I know if I’m actually succeeding in building lean muscle?  [47:48] Is it true that too much protein is bad for the kidneys? [48:38] I’m 44 and exercise, I do a combo of cardio and strength. This past year, I’ve put on weight and what I’ve done in the past isn’t working any more- any tips or tricks?  [49:34] What would a good weekly workout routine look like? How much walking should we prioritize over cardio?  [50:56] I’m interested in lifting heavy and know there are a lot of options, but I’d like to increase my weight in my back squat but my core is compromised. Any advice?  [53:37] What are my sequencing of workouts for optimal muscle building?  Episode Links: Dr. Lyon's website Follow Dr. Lyon on Instagram Follow Dr. Lyon on X Dr. Lyon's YouTube Get "Forever Strong" RDA is .8 grams per kg of bodyweight, recommended by Dr. Lyon: 1.6 grams per kg of bodyweight Protein powders: https://1stphorm.com/collections/proteinhttps://www.thorne.com/products/set/protein-powdersWhat’s the ideal ratio of protein for women that weight train? Keep protein 1 gram per pound ideal body weight, but increase calories by 10-20%. 3 supplements for muscle building: Creatine Monohydrate: wellminerals.us/creatine and use code WELLFED to get 10% off your order.Urolithin A: https://www.mitopure.com/  Omega-3 fatty acid DEXA scan In Body scan Sponsors: Go to wellminerals.us/vitaminc and use code WELLFED to get 10% off your order. Go to http://mdlogichealth.com/wfcolostrum, and use coupon code WFC15 for 15% off. You can also use code WELLFED for 10% off site wide on all MD Logic Products.  Go to dri

    58 min
See All (570)

Hosts & Guests

4.7
out of 5
1,361 Ratings

About

Radically improve your health, mindset, and relationship with food with Well-Fed Women, hosted by Nutritional Therapy Practitioner and Personal Trainer, Noelle Tarr of coconutsandkettlebells.com. Every week, you’ll get to hear authentic, unfiltered conversations about women's health, nutrition, fitness, mindset, body image, balancing hormones, and stress management. Tune in for a mix of entertaining and down-to-earth interviews with leading experts in health and wellness, and exclusive community-driven Q&A sessions with co-host Stefani Ruper. Expect real talk, moderately amusing banter, and empowering health advice for women. The goal? Help you learn how to eat and move in a way that is right for your body without shame or second-guessing. You got this!

Information

  • Creator
    Noelle Tarr
  • Years Active
    2015 - 2026
  • Episodes
    570
  • Rating
    Clean
  • Copyright
    © 2026 Well-Fed Women
  • Show Website
    Well-Fed Women

You Might Also Like