Explore every episode of the podcast The Girls Fuel Podcast

You don't need another meal plan. You need more capacity.

If you've ever found yourself thinking, "I know what I need to do... so why can't I just do it?" this episode is for you.

Whether you're feeling burned out, overwhelmed, or just not like the version of yourself who used to have it all together, you're not alone.

We're talking about why consistency has less to do with discipline than you've been told, how stress quietly shrinks your capacity, and how to stop feeling like you've "fallen off track." You'll walk away with a simple mindset shift and practical tools to help you show up for yourself—even when life feels overwhelming.

PS. If you're tired of trying to force yourself through another perfect plan and you're ready for coaching that actually fits your real life, I'd love to help 🩷. Fill out a quick coaching application here and we'll chat about what working together could look like: https://xnpsiaf8538.typeform.com/Gfcoachingapp

Okay... can we talk about the fact that skinny is trending again? 

If you've found yourself looking at old photos, comparing your body to the past, or to women you see online, feeling like you're somehow "behind" because your body doesn't look the part, this episode is for you.

I'm joined by my friend and fellow coach, Alayna Guerra, for a really honest conversation about body image, the pressure to be thin, and what it actually cost both of us to stay at our leanest. We share our own experiences—from bodybuilding and ballet to under-fueling, food obsession, losing our periods, binge eating, and the mental load that came with constantly trying to be smaller.

This isn't an anti-weight-loss episode. It's about helping you separate your goals from the unrealistic standards we're constantly being fed and showing you that you can care about your body composition without letting it control your life.

We also dive into building muscle, reverse dieting, metabolism, GLP-1 medications, and why learning to live in the "messy middle" has been one of the healthiest things we've ever done.

In this episode, we cover:

• Why "skinny is trending again" and why it's affecting so many women

• The hidden mental and physical cost of staying lean

• Letting go of old versions of yourself and finding confidence where you are now

• Why muscle matters more than ever for your long-term health

• Reverse dieting, metabolism, and eating enough to support your body

• Our honest thoughts on GLP-1 medications

• How to pursue body composition goals without sacrificing your health, relationships, or quality of life

If you've ever felt torn between wanting to change your body and wanting to actually enjoy your life, I hope this conversation reminds you that your worth was never tied to a number on the scale—and that it's possible to feel strong, healthy, and confident without letting your body become your entire identity.

As always, if this episode resonated with you, I'd love to hear from you. Send me a DM, share it with a friend who needs to hear it, and don't forget to leave a rating or review if you enjoyed today's conversation. 

Connect with Alayna: https://www.instagram.com/alaynamariefitness/ 

This episode is quick, a little chaotic, and recorded on my phone with about 20 minutes to spare before Memorial Day weekend… so we’re really just getting straight to the point today!

I wanted to get this one out before the holiday because I know this is the time of year when so many people start spiraling a little about how to enjoy themselves without feeling like they’re completely falling off track.

So in this episode, I’m walking you through my 7-step framework for navigating any holiday weekend, trip, cookout, or weekend at home where you're spending too much time near the snack cabinet.

We’re talking about setting realistic expectations, identifying your non-negotiables, planning for your actual life, and finding that middle ground where you can enjoy the fun foods, be present with your people, and still come home feeling like you didn't abandon your goals.

Because you do not need to be perfect to stay consistent!

If you need support learning how to navigate your goals while still having balance in your life, fill out a coaching application here: https://xnpsiaf8538.typeform.com/Gfcoachingapp

In this episode, I am joined by Cole Patoine, MS, RD, and PhD candidate at Florida State University’s Gut Biome Lab, to talk about all things gut health and what is currently emerging in the research. 

In this episode, we nerd out on:

• Cole’s journey from clinical endocrinology into research

• How gut microbiome research is done behind the scenes

• What stool testing can tell us about gut health

• The difference between probiotics, prebiotics, and postbiotics

• Why beans, lentils, chickpeas, and pulses are so powerful for gut health (and why they might make you bloated at first)

• How ultra-processed foods can impact the microbiome

• What “leaky gut” actually means from a research perspective

• Understanding the gut-brain connection and neuroinflammation 

• The biggest factors that shape your microbiome over time

This episode is perfect for anyone who wants a research-backed understanding of gut health and the foundational habits that support a healthy microbiome.

You can explore more of Cole’s research here: https://thegutbiomelab.annescollege.fsu.edu/

And if this conversation makes you curious about what might actually be driving your own symptoms, you can learn more about working with me inside Girls Fuel coaching here: https://xnpsiaf8538.typeform.com/Gfcoachingapp

(00:00) Podcast Welcome Guest Intro

(01:50) Cole’s PhD Path and Introduction to Gut Health Research 

(3:58) What gut health research looks at

(08:15) Pro Pre Post-biotics Explained

(13:00) Choosing Probiotic Strains

(14:18) Current Probiotic Research

(16:58) Powerhouse Food for your Gut Health

(22:54) Bean Tolerance Ramp Up

(25:52) Processed Foods Dysbiosis

(30:09) Artificial Sweeteners 

(31:24) Is ‘Leaky Gut’ Recognized in Research? 

(32:43) Breaking Down The Layers of the Gut Lining 

(37:07) Intestinal Permeability and Disease Links

(39:16) Testing Markers and Symptoms of Leaky Gut

(43:44) Clinicians vs Influencers

(45:24) Gut-Brain Connection and Neuroinflammation 

(50:37) Microbiome Changes Over Life

(51:14) Variables that Biggest Impact on Your Gut Microbiome 

(1:00:32) What a PhD Really Takes

(1:05:50) Future Gut Research Questions

(01:09:50) Top Three Gut Health Tips

(1:11:59) Final Wrap and Resources

If you’ve spent hundreds (or thousands) on supplements, gut testing, and protocols… and you’re still bloated, reactive to foods, or stuck with the same symptoms OR you're just starting to dive into the root cause of your symptoms and want to do it right — this is for you.

In this episode, I’m breaking down the most common gut protocol mistakes I see in practice (and ones I’ve made myself)

Because it’s not that you're just a lost cause,

you’re likely just being given the wrong approach.

We get into:

1. Why you feel worse (or nothing at all) on gut protocols

2. Why antimicrobials, probiotics, or “leaky gut powders” aren’t working

3. The WHY behind your symptoms and test results (what’s actually driving them)

4. What your gut actually needs to heal — and in what order

And I walk you through my 3-phase gut healing framework so you finally have a clear plan of what to do next!

If you’re dealing with bloating, food sensitivities, constipation, diarrhea, fatigue, or skin issues, and feeling like nothing is working — this is for you!

Because healing your gut isn’t about doing more…

it’s about doing the right things in the right order.

Want help figuring out what step to take next? Click here to book a free Gut Health Clarity Call with me: https://calendly.com/hayleec-rd/gut-clarity-call

We’ll walk through your symptoms, what you’ve already tried, what may be getting missed, and map out a clear, personalized next step so you’re not guessing anymore.

You’ve tried everything to regulate your nervous system…

Breathwork.

Meditation.

Journaling.

Morning routines.

And maybe they help… a little.

But you still feel:

1. Anxious or on edge

2. Overstimulated easily

3. Tired but wired

4. Like your digestion flares easily

5. Like you just can't handle stress anymore

So you start wondering…

“Why isn’t this working for me?”

In this episode, we’re diving into a missing piece of the nervous system conversation that almost no one is talking about:

👉🏻 Your gut.

Because nervous system regulation isn’t just mental—it’s physiological.

And if your body is dealing with gut inflammation, poor digestion, blood sugar instability, or imbalances in your microbiome, it’s constantly sending stress signals to your brain.

Which means…

You can be doing all the “right” things

and still feel stuck in a stress response.

Inside this episode, we cover:

1. Why nervous system regulation tools sometimes don’t stick

2. The gut-brain connection (and how your body influences your anxiety)

3. How internal stress shows up as anxiety, overwhelm, or feeling “off”

4. Why breathwork and meditation are powerful—but not the full solution

5. The “top-down vs bottom-up” approach to healing

6. How supporting your gut can help your body actually feel safe again

Because the goal isn’t to force yourself to calm down…

It’s to create a body that can.

If you feel like everything you eat is suddenly bothering you… you’re not alone.

Bloating, gas, fatigue, skin flare-ups, or feeling off after meals...

and no matter how many foods you cut out, your “avoid list” just keeps growing.

In this episode, we’re diving into food sensitivities and food intolerances, and more importantly, why they seem to be getting worse over time.

Because here’s the truth:

👉🏻 It’s not just the food.

👉🏻 It’s your gut.

I’ll walk you through how to actually figure out which foods are triggering your symptoms, the difference between food sensitivities vs food intolerances vs allergies, and why common culprits like gluten, dairy, lactose, FODMAPs, histamine, eggs, and sugar may not be the real problem.

We’ll also cover:

1. Why your symptoms feel random and unpredictable

2. The most common signs of food intolerances (bloating, diarrhea, gas, fatigue, skin issues)

3. How elimination diets work—and why they’re often not enough

4. The root causes of food intolerances, including low stomach acid, poor digestion, enzyme deficiencies, leaky gut, and gut imbalances

5. How your gut health impacts your ability to tolerate foods

And most importantly…

How healing your gut can help you reintroduce foods, reduce symptoms, and stop overthinking every meal.

Because the goal isn’t to keep eliminating foods forever.

It’s to rebuild your body so you can actually tolerate them again.

This episode is a heart-to-heart about stepping into 2026 as the strongest, healthiest, most grounded version of yourself.

I’m sharing a big vision shift that’s been unfolding behind the scenes—both in my life and inside Girls Fuel—and the identity work that’s come with it. For the first time in years, I feel deeply pulled toward something I haven’t prioritized in a long time:

✨ Getting in the best damn shape of my life… but doing it the right way.

Not from burnout.

Not from obsession.

Not from restriction.

But from strength, nourishment, nervous system safety, and actual metabolic readiness.

Inside this episode, I’m walking you through:

1. Why turning 30 and getting married in 2026 shifted how I see myself

2. The identity transition from “chronically sick girlie” → truly healthy, strong woman

3. What “best shape of my life” actually means (beyond a number on the scale)

4. How my early fitness story shaped the goals I’m setting today

5. Why so many women can’t lose fat in their 30s… and how to finally fix it

6. The exact way I’m periodizing my own 2026 fitness journey

7. How to define YOUR version of strength, energy, and confidence for the New Year

8. A realistic plan for rebuilding muscle, metabolism, and trust in your body

9. The foundational phase that most women skip (and why it holds them back for years)

If you’re craving a year that feels athletic, energized, and deeply you again—this is the perfect episode to start with.

And if you want to join me in getting in the best shape of our lives in 2026?

Apply here, we can do it together!

In this jam-packed episode, Haylee and Jess break down everything you actually need to know about GLP-1 medications, from how they work to how they impact your gut, appetite, and metabolism. 💊

They dive into:

1. The science behind GLP-1s and how they help you lose fat

2. The pros, cons, and real-life digestive side effects

3. How to support your gut while on them (enzymes, bile flow, motility hacks, and more)

4. Off-label uses like inflammation support, insulin resistance, and metabolic dysfunction

5. Who’s a good candidate (and who should fix their gut first!)

Whether you’re on a GLP-1, thinking about starting, or just want to understand the hype, this episode will help you make an informed, empowered choice.

Feel free to reach out on IG if you have any questions!

[This is not medical advice]

Parasites have become trendy online — but should you really be doing a “parasite cleanse”?

In this episode of the Girls Fuel Podcast, we’re cutting through the noise to explain what parasites actually are, how you really get them (hint: it’s not just from traveling), and the signs they might be behind your bloating, constipation or diarrhea, nutrient deficiencies, allergies, skin flares, anxiety, or even sleep issues.

We’ll walk you through:

1. ✅ The biggest myths about parasites (and why random cleanses can backfire)

2. ✅ How parasites impact your gut lining, immune system & nutrient absorption

3. ✅ Why most stool tests miss them — and which testing is actually reliable

4. ✅ The safe, step-by-step approach we use with clients: drainage, targeted antimicrobials, biofilm support & rebuilding the gut

Before you spend money on TikTok cleanses or nuke your good bacteria, listen to this first.

✨ Take our Gut Health Root Cause Quiz to see if parasites could be part of your symptoms.

If you feel like no matter how much you sleep you’re still exhausted, wake up more tired than you went to bed, and wonder if this is just “getting older,” this episode is for you.

On the Girls Fuel Podcast, we’re cutting the BS about fatigue and helping you stop dragging through your days so you can actually live again.

We’ll walk through the not-so-obvious signs of burnout and low energy, the five biggest root causes of fatigue (blood sugar instability, gut health issues, thyroid dysfunction, chronic stress/adrenal fatigue, and hidden inflammation or infections), and our Energy Equation framework for rebuilding true, lasting energy.

You’ll learn why caffeine and greens powders won’t solve deep fatigue, how to spot red flags like mid-afternoon crashes, brain fog, memory issues, and wired-but-tired nights, and what to do first if you suspect internal health issues are draining you.

✨ Take our Gut Health Root Cause Quiz to uncover what’s driving your fatigue and get clarity on next steps.

If you’ve been dealing with unexplained fatigue, brain fog, skin issues, bloating, food sensitivities, or joint pain, your gut might be involved — even if you don’t feel like you have “digestive problems.”

In this episode of the Girls Fuel Podcast, we’re breaking down what leaky gut (increased intestinal permeability) really means, what causes it — from chronic stress and antibiotics to gut infections, low stomach acid, and poor digestion — and why it can show up as symptoms all over your body (not just your GI tract).

We’ll also walk you through the first steps to begin healing your gut lining, why powders alone won’t fix the issue, and when testing (like the GI-MAP) can help you get to the root cause for good.

✨ Take our Gut Health Root Cause Quiz to discover what’s really driving your symptoms.

Ever feel like you're the only one in your household who cares about protein, fiber, or vegetables? 😅 This one’s for you.

In today’s candid, unfiltered episode, Haylee and Jess get real about what it’s like to pursue your health goals when your partner, kids, or family just… don’t.

Whether your spouse loves Pop-Tarts, your kids are picky eaters, or your mom side-eyes you for skipping dessert—this episode will help you ditch the guilt, get grounded in your goals, and stay consistent without becoming the food police.

They chat about:

✔️ How to set boundaries (without starting WWIII at dinner)

✔️ What “balance” actually means in real life

✔️ Easy ways to eat differently without cooking 3 separate meals

✔️ Why eating enough all day is the key to controlling cravings

✔️ Mindful eating tips when your partner snacks 24/7

✔️ And how to stop letting social settings derail your progress

If you’ve ever struggled with sticking to your goals (or feel guilty doing so) while living in a house full of different appetites, this episode is a must-listen.

In this episode, we are breaking down what it really takes to look and feel fit, without constant stress, scale obsession, or being in the gym for hours on end. If you’ve been doing all the right things but still feel stuck, bloated, or frustrated with your results, this conversation is your permission slip to zoom out and look deeper.

They dive into:

✔️ Why gut + hormone health are the foundations for fat loss and muscle gain

✔️ What “body recomp” actually means (and why it's not a quick fix)

✔️ How to fuel your body instead of chronically under-eating

✔️ The basics that matter most: nutrients, meal hygiene, absorption, movement, minerals, and sleep

✔️ How to mentally shift away from obsessing over the scale

✔️ What to track instead and how to feel confident in your skin long-term

Whether you’re just getting started or deep into your journey, this episode will help you ditch the “more is better” mindset and find what actually works for your body—based on your symptoms, not just your willpower.

🔗 Take the Gut Root Cause Quiz to learn what could be keeping you stuck.

DM us your biggest takeaway or questions, we love hearing from you! 💕

We’re talking sh*t today—literally.

In this episode, Haylee and Jess break down what your poop can actually tell you about your gut health (and why it’s one of the most powerful tools you have to spot imbalances). Whether you're dealing with constipation, loose stools, or a confusing mix of both—this episode will help you make sense of it all without the fluff (and with a little humor, of course).

You’ll learn:

1. Why you can still be constipated even if you go every day

2. What it means if your stool is floating, sticky, smelly, or full of undigested food

3. The top causes of constipation, diarrhea, and incomplete poops (hint: it’s not just fiber)

4. How stress, low bile flow, histamine issues, and gut infections show up in your bathroom habits

5. What color, odor, and texture changes really mean—and when to dig deeper

6. Client stories that prove your gut issues are valid, fixable, and totally not TMI

This one’s equal parts graphic, educational, and weirdly empowering.

So grab your coffee, take the Root Cause Quiz, and don’t forget to look before you flush.

Ever feel like your brain is both wired and exhausted at the same time? You're not alone. In this episode, Haylee and Jess get real about what it’s like to live with “anxious squirrel brain” — whether it’s linked to ADHD tendencies, anxiety, executive dysfunction, or just a season of overwhelm.

They open up about coming off anxiety medication, navigating dopamine dips, and how they’ve learned (and are still learning) to work with their brains instead of against them.

Inside, you’ll learn:

1. How neurotransmitters like dopamine, serotonin, and GABA impact your focus, mood, and gut

2. Why your gut health and blood sugar swings might be messing with your mental clarity

3. The morning routines that actually work (no 5am cold plunges required)

4. Nutrition, sleep, and supplement strategies that help calm the chaos

5. What’s helped Haylee and Jess (and their clients) feel more grounded, functional, and in control

This episode isn’t about being perfect. It’s about building awareness, ditching the “shoulds,” and finding tools that support your unique brain.

n this episode, I sat down with my friend and fellow coach, Jess Stancil, to break down all things peptides—what they are, how they work, when to use them, and when not to.

We covered:

1. What peptides actually are (and why not everything labeled a peptide really is one)

2. Common options for gut health, inflammation, autoimmune symptoms, cognition, and fat loss—like BPC-157, KPV, TB500, GHK-Cu, and more

3. Why peptides aren’t a magic fix and should be used as short-term tools—not long-term crutches

4. Our thoughts on popular GLP-1s like Ozempic and Tirzepatide, plus the potential pros/cons and why dosing, context, and lifestyle matter so much

5. Peptides for sleep, brain fog, ADHD, and burnout (like Selank and Semax)

6. Where people go wrong with peptide use, especially in the bodybuilding world or when chasing quick fixes

7. And how to think about long-term health first—even if performance or fat loss is your goal

This one was a deep dive, but so helpful if you’ve been curious about peptides and whether they have a place in your health or fitness journey.

This episode is for the woman who’s been tracking her food, eating clean, training consistently, doing everything right—but still doesn’t feel (or look) the way she wants to.

Jess and I are unpacking what’s actually going on when your body stops responding—and why the answer isn’t another diet, more cardio, or cutting more carbs.

If you tune into this episode, you'll learn:

✔️What to do next if you're not seeing progress with your current approach or feeling lost with what to do to change your body

✔️The signs of internal chaos that no one talks about (like being wired at night, no appetite in the morning, or gaining weight without changing anything)

✔️ What blood work can reveal about your metabolism, thyroid, cortisol, and hormone health + how it applies to fat loss

✔️How to build strength, nourish your body, and finally feel like your hard work is paying off

We share patterns we see with our clients all the time, plus what’s often missing from the conversation when it comes to fat loss, metabolism, and feeling good in your body again.

There’s a reason the things that used to work... don’t anymore. And it’s not because you’re not trying hard enough!

👀 DM me “LABS” and I’ll send you our favorite blood work markers to check if you’re feeling stuck or inflamed.

Need help understanding what the right approach is for your body?

Follow this link to apply for coaching ➡️ https://girlsfuelnutrition.com/inquiry-form) 💕

If you’ve been doing all the right things—gut protocols, clean eating, supplements—but you still feel off… this episode is a must-listen.

We’re breaking down mold toxicity in a way that actually makes sense:

✔️ What mold toxicity really is

✔️ The most common (and overlooked) symptoms

✔️ How to test your body and your environment

✔️ What healing actually looks like—from two people who’ve lived it and now coach others through it

Symptoms we cover that might be mold-related:

• Bloating, reflux, or random GI issues

• Fatigue—even after 8+ hours of sleep

• Brain fog, anxiety, mood swings

• Skin issues like rashes, eczema, or hives

• Histamine reactions or allergies that came out of nowhere

• Weight loss resistance, inflammation, joint pain

• Feeling like your body just isn’t responding anymore

If that sounds like you, you’re not broken. Your body might just be dealing with something deeper.

🧪 DM me “MOLD” and I’ll send you my go-to checklist:

→ Home testing kits

→ My favorite detox tools

→ Easy, safe steps to start supporting your body today

🫶🏻 Or if you're ready for support and clarity, apply for coaching with the link below—we’ll help you finally get to the root and feel like you again.

➡️https://girlsfuelnutrition.com/inquiry-form 

If your cycle feels like it flips your personality, productivity, and energy upside down every month — you’re not alone.

In this episode, I’m joined by my good friend and fellow women’s health coach, Sam Jones, to talk all things menstrual cycle and how to actually work with it instead of feeling like it’s working against you.

We cover:

1. What’s really normal (and what’s not) to feel during each phase

2. How each phase of your cycle impacts energy, mood, and motivation

3. What we adjust (or don’t) in our workouts, schedules, and businesses to accommodate our cycles

4. The difference between rest and avoidance (and how to tell which one you need)

5. The productivity shifts we’ve made to avoid the burnout-recovery loop

6. & Our favorite ways to fill our cup (without a 2-hour morning routine)

'Honoring your cycle' isn’t about doing less — it’s about doing things differently so your energy, confidence, and consistency don’t keep crashing every single month.

Whether you’re running a business, a household, trying to stay fit & healthy or just trying to not spiral in your luteal phase — this one’s for you.

PS. Send it to your sig other who has no idea what it's like to be a woman with fluctuating hormones 🤣🥸

Let's connect on Instagram!

Haylee:https://www.instagram.com/coachhaylee_rd/?hl=en

Sam: https://www.instagram.com/samjones_fit?igsh=MXc5Ym14Zzk2MDBuOQ==

Send us a DM with your biggest takeaway or what phase you're in while listening!

This solo episode is part birthday reflection, part health update, and part "holy shit we're a real adult moments.

I’m taking you behind the scenes of everything that’s been going on—my mold retest results, how this fat loss phase has actually felt easy (?!), my thoughts on identity shifts in your late 20s, and the reminder that healing and growing into yourself takes way longer than we think.

We’re talking:

• What’s improved since starting my mold detox (and what still sucks)

• How I lost 5-6 lbs without stressing, skipping social plans, or tracking every bite

• Why nervous system regulation has been the real MVP of healing and business

• The weird things that made me realize I was coming back to myself again

• Why it’s okay to change your mind about your body, business, or life goals (at any age)

& of course some random rambles along the way!

If you’ve ever felt stuck in a body or life that doesn’t quite feel like yours anymore, I hope this episode reminds you that you’re allowed to change, evolve, and start again (even if it’s messy).

Thank you for being here 💕

In the final episode of our Strength That Supports You series, Jess and I are diving deep into what it really takes to train in a way that supports your hormones, builds muscle, and gets your body to actually respond to all the hard work you're putting in.

If you're navigating burnout, irregular cycles, thyroid issues—or just not seeing the progress you know you're capable of—this episode will help you create a training routine that’s both strategic and sustainable.

We cover:

✔️ How to find your personal sweet spot with training

✔️ What true recovery looks like (without losing momentum)

✔️ How to program your week for hormone balance and performance

✔️ How to adjust around your cycle without overhauling your whole plan

✔️ Tools to make workouts more effective without pushing your body past its limits

This isn’t about doing less. It’s about doing what works.

When you train with your body—not against it—you’ll see real, lasting progress and feel stronger in every way.

🎧 Tune in now and let’s build something that supports your strength, energy, and goals—for the long haul.

In today’s deep dive, Jess and I are breaking down exactly why traditional GI testing (like colonoscopies) often misses the root cause of chronic gut symptoms (like bloating, fatigue, constipation, diarrhea, or even brain fog and skin issues)... and what test we recommend instead.

You’ll learn:

• What a colonoscopy actually shows (and what it doesn’t)

• Why we use the GI MAP with our clients (and what it reveals about infections, parasites, candida, inflammation, immune response & more)

• How the wrong type of testing can keep you stuck—and how functional tools can finally give you answers

• When colonoscopies are necessary and how to support your gut if you’ve had one

This is a must-listen for anyone who’s looking to improve their gut health, feels they have been left guessing at what’s really going on in their gut, or isn't sure what step to take next when it comes to testing!

Have questions? Shoot me a message here on IG: https://www.instagram.com/coachhaylee_rd/

In this episode, Jess and I dive into the training concepts we wish we knew years ago — intensity, volume, and recoverable load.

We break down how to train smarter, how to actually know if you’re lifting heavy enough, and how to adjust your workouts when your body is asking for a little more grace — whether that’s hormone-related, gut issues, or just feeling burnt out.

We also cover:

1. The difference between RIR, RPE, and how to use them

2. What “junk volume” is (and why it might be sabotaging your progress)

3. Our honest thoughts on cardio: when to use it, how much is too much, and which type is best for hormone balance

4. The key role of recoverable volume — and how it changes with stress, sleep, and life phases

If you’re constantly sore, exhausted, or not seeing results despite how hard you’re working… this is your episode.

👉 Tune in, take notes, and share it with a friend who needs a refresh on how to train with purpose and protect their health.

Next week’s episode is all about building a hormone-supportive workout routine that actually works for you — so be sure to subscribe and don’t miss it!

Welcome to Part 1 of our brand-new series Strength That Supports You — where we’re rewriting the narrative around fitness and hormone health for women who want to feel strong without burning out their bodies.

In this episode, Jess and I open up about the seasons we pushed too hard, ignored the signs, and ended up hormonally wrecked — and how we rebuilt our strength, energy, and confidence without losing our love for lifting.

We also answer some of the most common questions we get from clients, including:

💬 Do I need to stop working out to balance my hormones?

💬 How do I know if my training is helping or hurting me?

💬 What if I feel exhausted all the time, but still want to exercise?

You’ll learn:

✔️ What happens to your hormones when you overdo it

✔️ How to know if your stress bucket is overflowing

✔️ Why training might need to change (and how to adjust it without losing progress)

✔️ How to feel energized by your workouts again — not drained

This episode will remind you that your body isn’t broken — you just need a strategy that works with your hormones, not against them.

✨ Next week, we’ll teach you exactly how to adjust your training intensity and volume to build muscle, boost energy, and support your hormones long-term.

🎧 Hit subscribe so you don’t miss it — and if this resonated, screenshot and tag us on IG @coachhaylee_rd & @mygutguru so we know you're listening!

In perimenopause, bloating, exhaustion, anxiety, hot flashes, stubborn weight gain, or brain fog can become your new norm. It can make you feel like a stranger in your own body. But it doesn't have to be that way!

The truth is, your gut and hormones are shifting during perimenopause — and these changes are behind so many of the symptoms women are told are “just part of getting older.”

In this episode, I’m breaking down what’s really happening inside your body and how healing your gut can help you feel like yourself again.

We’re diving into: ✨ How gut changes trigger bloating, food sensitivities, and constipation

✨ Why estrogen swings and histamines are fueling hot flashes and anxiety

✨ How gut inflammation and cortisol overload lead to fatigue and stubborn weight gain

✨ What’s really behind brain fog, memory lapses, and feeling overwhelmed

✨ Actionable steps you can start today to support your gut, hormones, and nervous system

You deserve to feel strong, calm, energized, and clear-headed — not just "get through it."

👉🏼 Ready for personalized help to feel better again? Apply for a spot in our 1:1 coaching program here: https://girlsfuelnutrition.com/inquiry-form

If you’ve ever been told to cut out half your favorite foods just to feel better, this episode is for you.

This week, I’m joined by Alison Marras who is a Holistic Nutritionist and published author , to talk about the truth behind elimination diets—and whether they’re actually necessary for healing your gut.

We’re diving into:

✅ Why food sensitivities aren’t just about what you eat, but how your body processes food (and how stress plays a huge role)

✅ The biggest myths around elimination diets—and how they can actually backfire

✅ How to retrain your nervous system so your body stops overreacting to food

✅ What the gut-brain connection has to do with healing (hint: everything)

✅ Simple, realistic tweaks you can make right now to support your gut without going super restrictive

Whether you're in the middle of an elimination diet, considering one, or trying to find a more balanced approach, this episode will help you zoom out, calm your nervous system, and start healing in a way that actually feels good.

Tune in and learn how to eat with more freedom, support your gut, and stop fearing your food!

💖 Need help figuring out what your gut is telling you? Take our Root Cause Gut Assessment Quiz (it takes less than 2 minutes!)

Connect with Alison:

📲 Instagram: [@foodbymars]

🌎 Website: [foodbymars.com]

📖 The Paleo Gut Healing Cookbook: [link]

🎁 Free 20-min. Meal Prep Guide: [link]

🤖 Free Noursihing Meal Plan Bot: [link]

Struggling with stubborn acne, eczema, psoriasis, or dry, irritated skin—no matter how many creams, medications, or skincare products you’ve tried? In today’s episode, we’re breaking down exactly why your skin issues aren’t actually about your skin… and why the key to clear, healthy skin starts with healing your gut.

We’ll cover:

✔️ Why medications like Spironolactone and Accutane don’t fix the root cause

✔️ How gut imbalances like leaky gut, bacterial overgrowth, and sluggish liver function show up on your skin

✔️ Common mistakes (like overusing aggressive topicals) that may be making things worse

✔️ The step-by-step approach we use with clients to heal skin issues from the inside out

✨ Want to learn exactly how to start healing your skin naturally?

Grab your free Skin & Gut Health Guide to learn the WHYs behind your skin issues & what will actually help you overcome them so you can effortlessly have clear, glowing skin!

DM me the word “SKIN” on Instagram, and I’ll send it straight to you or follow this link to get it right away!

Thinking about stopping birth control but feeling overwhelmed by all the horror stories?

We’ve got you! In this episode, Jess and I are breaking down everything you need to know about coming off hormonal birth control—whether it’s the pill, IUD, or another form—and how to make the transition as smooth as possible.

We’ll cover:

✅ Why birth control is often prescribed beyond pregnancy prevention

✅ How hormonal contraceptives impact your body's natural hormone production

✅ Common post-birth control symptoms like missing periods, breakouts, weight fluctuations, and mood swings

✅ The right way to support your body before and after stopping birth control to avoid post-birth control syndrome

✅ Nutrition, supplements, and lifestyle shifts to rebalance hormones naturally

If you’ve been on birth control for years and want to feel confident in your body’s ability to regulate hormones again, this episode is a must-listen.

If you’re ready to take a personalized approach to balancing your hormones and feeling your best post-birth control, apply for coaching: https://girlsfuelnutrition.com/inquiry-form —we’d love to support you!

Does healing your gut feel like a full-time job? If you’re constantly micromanaging symptoms, cutting out foods, and spending $$$ on supplements just to function—only to STILL feel bloated, exhausted, and stuck—this episode is for you.

I’m breaking down why healing takes way longer than it should for most people and how you can finally stop chasing symptoms and actually fix the root cause.

We’ll cover:

✔️ Why elimination diets, random supplements, and symptom tracking aren’t real solutions

✔️ The 3 steps that actually move the needle in gut healing

✔️ Real client stories of women who went from feeling miserable every day to finally trusting their bodies again

✔️ How you can speed up healing (without giving up everything you love)

If you’re tired of guessing and ready to finally feel better, this episode will show you exactly what to do next.

If you’re constantly feeling overwhelmed, stretched too thin, or like there’s never enough time in the day—this episode is for you.

For years, we ran on empty, juggling never-ending to-do lists, saying yes to everything, and putting ourselves last. Sound familiar? In this episode, we’re breaking down why being the "martyr" isn’t actually helping anyone (especially not you) and how it’s impacting your health more than you realize.

We’ll cover:

✔️ Why women struggle to set boundaries & prioritize themselves

✔️ How your stress response could be sabotaging your gut, hormones & energy levels

✔️ How to recognize when you’ve hit your “line” before burnout takes over

✔️ Small shifts to break the cycle & stop overcommitting

If you’ve been waiting for a sign to put yourself first—this is it! We hope this episode will help you reduce your stress & fill your cup!

Are liver detoxes, parasite cleanses, food sensitivity testing, and high-protein diets really worth the hype? Or are they just another wellness trend that sounds good but doesn’t actually work?

In this episode, we break down popular gut health & wellness trends—giving their honest take on whether they’re overrated, underrated, or appropriately rated based on science, experience, and real client results.

🎙️ Topics we cover:

✔️ Why liver detoxes might be making you feel worse, not better

✔️ The real reason you keep reacting to certain foods (& why food sensitivity tests aren’t the answer)

✔️ How eating 5-6 meals a day could be messing with your digestion

✔️ The truth about parasite cleanses—do you actually need one?

✔️ Why high-protein diets aren’t always better for gut health

✔️ Functional lab testing—is it worth the investment?

Plus, we share: The gut-healing strategies we actually recommend and how to know what’s right for you.

📩 Loved this episode?

• DM us on Instagram with any gut health trends you want us to debunk next!

• Tag us on your IG story & share your biggest takeaway!

Join our Facebook community for more gut health & wellness tips (https://www.facebook.com/groups/girlsfuelgroup). We can't wait to see you in there 💕

Got diagnosed with PCOS and feel completely lost?Or maybe you have irregular symptoms and are wondering if PCOS is the cause? You’re not alone.

Maybe your doctor gave you zero guidance beyond ‘just take birth control.’ Maybe you’ve tried cutting carbs, taking supplements, or following random advice online—yet you’re still dealing with weight struggles, bloating, irregular cycles, or acne.

In this episode, we’re joined by PCOS expert Steph Campbell (@SimplifyPCOS) to break down the truth about PCOS symptoms, diet, and supplements—and why most treatments fail to get to the root cause.

💡 What you’ll learn:
✔️ Why PCOS is so misunderstood (and how to actually get answers)
✔️ The biggest diet mistakes women with PCOS make
✔️ Which supplements are actually helpful (and which are a waste of money)
✔️ How to take control of your hormones and feel GOOD again

Steph shares her own PCOS journey, why traditional advice falls short, and the simple, science-backed approach that actually works.

🎧 Hit play now and let’s simplify PCOS once and for all.

💬 Found this helpful? DM me "PCOS" on Instagram [@coachhaylee_rd] and let’s chat about your next steps!

Autoimmune disease isn’t just about genetics—it’s about how your environment and stressors shape your immune system over time. In this episode, Jess shares her personal journey with autoimmunity, and we break down how autoimmune diseases develop, why chronic inflammation plays a key role, and how you can manage symptoms naturally without just suppressing your immune system.

We cover:
✔️ The key factors that contribute to autoimmune disease
✔️ Common signs your immune system is out of balance
✔️ Why gut health plays a bigger role than you might think
✔️ How to support your body naturally for long-term relief

If you’re navigating an autoimmune condition or supporting clients who are, this episode is packed with actionable steps to help you heal from the inside out.

👉 Need help figuring out your next steps? Reach out to us! And if you loved this episode, share it with a friend & don’t forget to subscribe!

If you're tired of second-guessing what to eat, feeling stuck in the cycle of restrictive diets, or wondering why your approach isn’t working, this episode is for you.

👉🏻Jess and I are breaking down the biggest myths around dieting and nutrition—why under-eating isn't the answer, how your food choices impact your metabolism, the ability to lose fat, and gut health, and why what works for someone else might not work for you.

We’ll walk you through how to take a more individualized, flexible, and sustainable approach to eating—one that supports your goals without obsession, restriction, or stress.

Plus, we’re offering FREE nutrition audits to help you get clarity on what’s actually working for your body 🙌 .

Ready to stop guessing and start nourishing? Tune in now, and DM one of us the word AUDIT on Instagram to get started!

✨ Haylee's IG: https://www.instagram.com/coachhaylee_rd/

✨Jess' IG: https://www.instagram.com/mygutguru/

If you’ve been focusing on gut health but still feel stuck, this episode will open your eyes to a missing piece—the mind-body connection. I sit down with Sydona Tregoning, coach who also specializes in a holistic, mind-body approach to healing.

We dive deep into her personal journey from bodybuilding and disordered eating to discovering the power of somatic work, meditation, and emotional healing.

We cover:
🔹 How unresolved trauma and stress impact digestion and hormones
🔹 Why gut healing isn’t just about food and supplements
🔹 The role of meditation, breathwork, and somatic work in deep healing
🔹 Practical steps to regulate your nervous system and break free from chronic stress

If you've ever felt like you're doing everything "right" but still struggling with your health, this conversation is a must-listen!

🔗 Connect with Sydona: https://www.instagram.com/sydona_t/

f you found this episode helpful, subscribe and share it with someone else who may need it 🩷

In this episode of the Girls Fuel Podcast, Jess and I tackle a topic that’s been making waves lately: Doctors vs. Health Coaches.

More and more people are turning to functional health practitioners, dietitians, and online coaches for answers—and we’re here to talk about why that’s happening.

We’re breaking down what’s missing in conventional medicine, sharing the good, the bad, and the ugly from both sides, and giving you a balanced perspective to help you figure out who you can really trust with your health.

Whether you’re stuck on the symptom-management merry-go-round or searching for someone who will actually take the time to dig deeper, this episode is for you.

We’re also diving into:

• Why some doctors resist functional health approaches.
• The red flags to watch for when choosing a practitioner.
• How combining conventional and functional care can lead to the best results.

If you’ve ever felt like you’re spinning your wheels with no clear answers or you’re curious about taking a more holistic approach, this episode is a must-listen.

✨ Ready to take the next step? If you’re looking for personalized guidance and support to finally feel like yourself again, we would LOVE to help.

Use this link to book a free discovery call to see if we would be the right fit to work together: https://girlsfuelnutrition.com/inquiry-form

In today’s episode, I’m taking you on a deep dive into one of the most frustrating things I’ve dealt with in my life—poor sleep. I’ve struggled with it all: falling asleep, staying asleep, waking up feeling like I didn’t sleep at all, you name it. Sleep has been my biggest battle for as long as I can remember, and I know so many of you can relate.

We’re uncovering the root causes behind why your sleep might suck. I’m sharing my personal story of healing from chronic insomnia (hello, 4-hour nights for YEARS) and breaking down the practical tips that helped me turn things around.

In this episode, I cover:

• Why you might be waking up wired in the middle of the night.
• What’s really behind that “I slept but I’m still exhausted” feeling.
• How cortisol, hormones, blood sugar, and gut health can play a major role.
• What worked for me—and what might work for you.

If you’ve ever laid awake staring at the ceiling or felt like you were just a 'bad sleeper', I get it more than I can say. But there’s hope, and I’m here to help you figure it out.

If you liked this episode make sure you subscribe & share it with a friend who may need it!

If you need help fixing your sleep for good, click this link to book a quick chat! https://girlsfuelnutrition.com/coaching-call-30-min 

xo,

Haylee

On this episode of The Girls Fuel Podcast, I’m chatting with Licensed Mental Health Counselor Alexis Lynch about all things ADHD, anxiety, and burnout.

We’re exploring how these struggles manifest—especially for high performers, business owners, or anyone trying to manage life’s many demands—and how radical acceptance can help you reclaim your energy and embrace your unique strengths.

We cover:

• What it means to be neurodivergent and how it can shape the way you think and feel.
• How to spot the early signs of burnout and take action before it takes over.
• Simple strategies for setting boundaries, building emotional resilience, and letting go of self-comparison.
• How to tell the difference between intrusive thoughts and intuition (this one’s a game changer!).

If you’ve ever felt stuck in patterns of overwhelm or wondered how to thrive without burning out, this episode is packed with practical tips, personal stories, and the permission to give yourself a little grace. I can’t wait for you to tune in! 💛

To get in contact with Alexis, check out her TikTok: @alexis.lmhc.artist
Or get in touch via her email: Alexis@floatoncounseling.com

In this episode, we’re diving into one of the most confusing and frustrating gut health topics: SIBO (Small Intestinal Bacterial Overgrowth). What is it really? How does it differ from gut dysbiosis? And, most importantly, how do you know if it’s at the root of your digestive struggles?

We’ll unpack the three types of SIBO—methane, hydrogen, and hydrogen sulfide—what causes it to develop, and how conditions like hypothyroidism or insulin resistance might increase your risk. Plus, I’ll share my personal experience with structural gut issues and how it shaped my approach to managing symptoms.

We’ll also cover testing options (hint: not all tests are created equal), treatment strategies that go beyond antibiotics, and why low-FODMAP diets aren’t a one-size-fits-all fix. And if SIBO keeps coming back, don’t worry—we’re talking about how to support your gut so you can prevent recurrence and finally move forward.

If you’ve ever wondered whether you have SIBO or just want a clearer picture of what’s happening in your gut, this episode is for you!

Let’s get to the root of it together, apply for coaching here & we'll book a free 45-minute discovery call to get to know each other, dive into your history, & goals: https://girlsfuelnutrition.com/inquiry-form 

It’s that time of year—dark, cold, and let’s be real, kind of miserable.

In this episode, we are breaking down everything you need to know about seasonal depression (aka SAD), why your energy is all over the place, and how your circadian rhythm plays into it.

Jess and I spill the tea on serotonin, melatonin, and dopamine—those little hormones making winter feel extra rough—and share our favorite hacks to beat the seasonal slump.

From caffeine timing (yes, you’re probably doing it wrong) to why light exposure is your new bestie, we’ve got tips to help you feel like yourself again.

Think of this as your ultimate guide to surviving winter without losing your mind—or your motivation. Tune in, laugh a little, and leave with a game plan that actually works. Don’t forget to share this with a friend who’s also stuck in hibernation mode!

In this special episode of The Girls Fuel Podcast, Jess and I sit down with Dr. Bill Campbell, a leading researcher and professor at the University of South Florida.

Dr. Campbell has dedicated his career to studying fat loss, muscle retention, and optimizing physique.

We dive into his research on rapid fat loss, the importance of resistance training (especially for women!), and the differences between fat loss and weight loss.

If you’re curious about how to approach fat loss in a way that prioritizes muscle retention and metabolic health, this episode is for you!

Dr. Campbell also shares details about his current research and the exciting work he’s doing to support women’s health during menopause.

Make sure to follow Dr. Campbell on Instagram @BillCampbellPhD, and if you enjoyed this episode, subscribe, share it with a friend, and leave a review!

Have you ever wondered why some people seem to breeze through allergy season while others are reaching for tissues nonstop? In this episode, we’re diving deep into histamines—a natural and essential part of your body that can cause chaos when out of balance.

We’ll explore:

• What histamines are and their positive roles in immune function, digestion, and the nervous system.

• How histamines interact with hormones, especially during the menstrual cycle, and why this might worsen PMS symptoms.

• The telltale signs of histamine overload, from allergy-like symptoms to mood swings and hormone imbalances.

• Root causes of high histamine levels from diet, gut health, nutrient deficiencies, stress, and more.

• Holistic strategies to balance histamines, including dietary tips, gut health support, and stress management.

Whether you're battling seasonal allergies, unexplained headaches, or skin issues, this episode will help you uncover the root cause and empower you with actionable steps to feel your best.

✨ Don’t forget to subscribe for more deep dives into root-cause wellness and share your questions or experiences with us!

Need help getting to the root cause of your histamine symptoms? Follow this link to apply for coaching: ⁠https://girlsfuelnutrition.com/inquiry-form

If you’re ready to ditch the guesswork and finally heal your gut for good, this episode is for YOU.

We’re diving into our five-step process, The Renew Method, that has helped countless clients reverse IBS and gut issues—no more “managing” symptoms or feeling stuck with a bullshit diagnosis.

We’ll break down the root causes behind GI issues and show you how to:
✅ Identify what’s really going on with your gut
✅ Master the essentials like sleep, stress management, and balanced nutrition
✅ Tackle stubborn symptoms with a personalized approach
✅ Build resilience so you stay healed for the long haul

Whether it’s IBS, bloating, or chronic symptoms that seem impossible to beat, we’ve got you covered with realistic, sustainable steps.

It’s time to stop identifying with your gut struggles and start taking action. Tune in now to transform your health, and don’t forget to share this episode with a friend who needs it!

💩 Take our free gut health assessment quiz: https://girlsfuelnutrition.com/gf-gut-quiz-4131

🩷 Apply for coaching: https://girlsfuelnutrition.com/inquiry-form 

She was stuck in a cycle of yo-yo dieting, under-eating, and feeling out of control around food—but Marlena turned it all around.

In this special episode of the Girls Fuel Podcast, we dive deep into my client Marlena's journey of transformation. From overcoming gym anxiety to building a sustainable, balanced lifestyle, Marlena shares the ups, downs, and everything in between.

Her journey wasn’t just about weight loss—it was about balancing her hormones, changing her mindset, and navigating discomfort, all while creating a healthier, happier version of herself.

Get ready to hear Marlena share some major breakthroughs that helped her go from overeating on the weekends and starting over on Monday to enjoying meals out without stress and feeling more confident in her body than ever! 💪✨

--

Join our ⁠Real Talk: Women's Gut Health, Hormones, and Weight Loss⁠ group on Facebook for exclusive resources, trainings, and help as you navigate your own health journey.

https://www.facebook.com/share/g/18tp6298LN/

Follow Haylee on Instagram

https://www.instagram.com/coachhaylee_rd/

Learn more about working with Girls Fuel, whether you're looking to transform your body, heal your hormones, or get to the bottom of chronic GI symptoms we've gor your back!

https://www.girlsfuelnutrition.com/

The holidays can be stressful, especially when you're trying to stay on track with your health.

In this episode, we’re sharing simple strategies to enjoy the season without guilt, stress, or gut issues.

From setting realistic intentions to navigating tricky family dynamics, you’ll walk away with practical tips to feel in control and enjoy the holidays!

Tune in to learn how to balance indulgence and well-being while staying present with your loved ones.

Please do not hesitate to reach out to us if you need any additional support navigating your health this holiday season ❤️

Join us as we dive into the often-overlooked connection between blood sugar, insulin resistance, and gut health.

We discuss five specific ways that chronically high blood sugar disrupts digestion, leading to symptoms like bloating, fatigue, and cravings. Sharing personal experiences and actionable tips, we explore how to recognize warning signs, balance blood sugar, and support digestion.

Whether you’re dealing with high blood sugar, have a family history of diabetes, or simply want to maintain optimal health, this episode is packed with insights to help you feel your best from the inside out!

In this episode, we’re diving into a topic that the ladies in the room probably know all too well - period poops. From constipation to loose stools, digestive changes around your cycle are more common than you’d expect.

Join us as we unpack how hormone shifts like progesterone and estrogen impact digestion and share practical tips to help you feel more comfortable. Plus, we’ll talk about common cravings, cycle-friendly foods, and lifestyle tweaks that can make a difference. Whether you’ve experienced this yourself or are just curious, you’ll find tips and insights for managing these monthly changes.

In this episode, we’re getting real about five common lifestyle habits that might be quietly wreaking havoc on your gut health 😱 .

Drawing from our own experiences (we’re calling ourselves out right along with you!), we’ll dig into routines that seem harmless but can lead to issues like bloating, fatigue, poor digestion, and messed-up hunger cues.

Each point comes with practical tips to help us gradually shift toward healthier routines that support a balanced gut. You’ll learn how adding small tweaks—like a new veggie to your diet, swapping out alcohol, or taking mindful moments—can make a huge difference. Plus, stay tuned to find out the “worst” habit of all and what we can do about it.

Join us as we make these changes step by step. This week, pick just one habit to tackle and notice the difference in your energy, digestion, and overall well-being!

Need help learning how to fuel your body and overcome GI discomfort? You are not alone - click here to apply for coaching!

In this episode, Jess & I dive into our journies to discovering we both have mold toxicity.

We share our experiences dealing with mold overgrowth, detailing how it was identified, the symptoms we experienced, and the steps we are taking to address it.

We explain what mold toxicity is, how it’s often overlooked, and why it’s considered a root cause of many health issues, including autoimmune diseases, chronic fatigue, and digestive imbalances like candida and SIBO.

We also break down the range of symptoms that can arise from mold, including anxiety, brain fog, gut issues, and respiratory problems, which can vary greatly between individuals.

Whether you’ve dealt with unexplained chronic health issues or want to learn more about how mold can affect overall well-being, this episode is packed with both personal stories and professional advice to help you understand mold toxicity and take actionable steps.

Tune in to hear how we’re tackling our own mold exposure, as well as our guidance for others on the journey to better health ❤️