Sugar & Strength Podcast

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

mercredi 21 janvier 2026 • Durée 13:26

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

Buy RUCK FIT: Build Strength and Endurance by Walking with Weight

Ask Me Anything: Submit Your Question

Death of Influencer Culture by Alex Manderstam

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

dimanche 8 février 2026 • Durée 41:28

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

Muscle, Movement & Metabolism: Building Strength for Better Health

dimanche 8 février 2026 • Durée 31:40

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?-

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

dimanche 8 février 2026 • Durée 34:51

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!

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

jeudi 19 février 2026 • Durée 01:01:19

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 work
The difference between semaglutide and tirzepatide
The most common and overlooked side effects
Why muscle loss is one of the biggest risks—and how to prevent it
What “anhedonia” is and why it matters
What happens when you stop taking a GLP-1 medication
The financial and physiological realities of long-term use
The 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

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

mercredi 20 mai 2026 • Durée 01:00:20

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’t
The importance of weekly “check-ins” in relationships
Why emotional eating often has nothing to do with food
How trauma and stress can physically show up in the body
The difference between reacting and responding
Why stillness feels uncomfortable for so many high-achieving women
Creating 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

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

mercredi 6 mai 2026 • Durée 49:12

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

3 Mindset Shifts That Take You From Stuck to Unstoppable

mercredi 22 avril 2026 • Durée 20:49

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 become
Why your daily routines (or lack of them) might be keeping you stuck
A simple way to create more structure and follow-through in your week
The truth about whether your actions match your values
One 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

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

lundi 13 avril 2026 • Durée 01:03:23

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 CGMs
What glucotypes are and how they help drive personalized insights
How excessive insulin production can mask metabolic problems
The importance of looking beyond glucose to understand insulin dynamics
Simple data points that reveal metabolic dysfunction
The bi-directional relationship of inflammation and glucose control
What “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

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

jeudi 2 avril 2026 • Durée 43:30

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 resistance
How constant snacking and ultra-processed foods can worsen blood sugar
The critical role muscle mass plays in insulin sensitivity
Why visceral fat creates a vicious metabolic cycle
Common signs and symptoms of insulin resistance
3 lifestyle strategies to improve insulin sensitivity
When 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:

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