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!
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High-Protein Ultra-Processed Foods, Low Appetite, and Balancing Cardio with Strength
Episode 557
Tuesday, November 4, 2025 • Duration 45:40
This week we’re digging into a new study on high-protein ultra-processed foods (spoiler: protein doesn’t magically cancel out junk food), plus your biggest questions on appetite, cardio vs. strength, and working out with hypothyroidism. We talk about our thoughts on “belly fat,” why your hunger might have gone MIA, and how to find the right workout balance without losing your mind.
Timestamps:
[1:35] Welcome
[4:00] Discussion: study that looked at protein enriched foods
[14:40] I’d love to know how to increase my appetite.
[36:14] What’s a good ratio of cardio vs strength per week?
[39:26] This question is about hypothyroidism - I take a medicine first thing in the morning and I’m not supposed to eat for a full hour after taking. It’s also the only time I have to workout - am I doing damage working out on an empty stomach?
MCAS, Histamine, and POTS: The Latest Research and Root Causes with Michelle Shapiro, RD
Episode 556
Tuesday, October 28, 2025 • Duration 01:13:33
Michelle Shapiro is back to uncover the shocking truths about MCAS, histamine intolerance, and POTS that most people, including practitioner, get wrong. We dive into the latest science, why “detoxing” or chasing root causes too soon can actually backfire, and how to begin the path to healing. If you’ve ever felt dismissed, confused, or stuck in your symptoms, this conversation will change how you see chronic illness.
Timestamps:
[1:36] Welcome
[5:20] Interview with Michelle Shapiro
[6:11] How often do histamine or mast cell issues show up under the surface when people don’t realize it?
[11:14] Is there anything that you need to clear or calm down the activation?
[14:18] What are the earliest red flags that someone's unexplained symptoms could be mast cells or a histamine reaction?
[18:02] Are there different symptoms with MCAS verses histamine issues or do they always coincide?
[21:12] What are some common root cause of histamine issues?
[28:44] How is someone targeting their nervous system and histamines?
[39:01] What is it about cycle changes that make you react more to high histamine foods?
[43:10] What do you recommend people do to figure out their root cause? Are there specific tests or timelines?
[49:04] If someone’s in the middle of a reaction, what do you recommend they do in the short to to immediately reduce the symptoms?
[53:40] How do you know when it’s time to come off of medications that are working well?
[56:12] Do you feel like you ever truly heal mast cells and histamine or is it something you just manage?
[1:05:23] I break out in hives while exercising. How do I manage this so I can get movement in?
[1:07:24] Histamine issues - I get pain in my feet after I nursed my third child - why?
Longevity Decade, Fitness Hacks For Walkers, & the New GLP-1 Look
Episode 547
Tuesday, August 26, 2025 • Duration 01:05:06
In this episode, we dig into a fascinating new study showing that ages 36–46 may be the single most important decade for setting yourself up for a longer, healthier life. We’ll talk about how to boost aerobic fitness even if your workouts are mostly walking and weight lifting, plus unpack the trend of influencers getting ultra-lean on GLP-1s and what that means for health. And for a fun twist, we’ll explore the rise of scalp spas and whether they’re worth the hype.
Timestamps:
[1:57] Welcome
[6:16] New study: ages 36-46 are the most critical years for future health
[24:08] Everyone says walking and weight training is the way to go. What’s the best way to improve my fitness?
[35:12] I keep hearing about peptide drugs and people micro-dosing them, but am also seeing people get really lean. How do we separate from hype from reality?
[56:59] What are your thoughts on a scalp Spa for exfoliating the scalp?
Unpacking Confusing Thyroid, Gut, and Hormone Symptoms with Dr. Christine Maren
Episode 457
Tuesday, December 5, 2023 • Duration 01:11:33
Here are the notes for episode #457 of Well-Fed Women. Be sure to check back every Tuesday for a new episode, and head over to Apple Podcasts or Stitcher to subscribe!
In this episode, Noelle, and Dr. Christine Maren unpack confusing thyroid, gut, and hormone symptoms.
Got a question you’d like us to answer? Email us at wellfedwomen@gmail.com.
5% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.
The Marine Corps Ball, Managing Kids and Candy, & Mystery Symptoms
Episode 456
Tuesday, November 28, 2023 • Duration 01:09:03
Here are the notes for episode #456 of Well-Fed Women. Be sure to check back every Tuesday for a new episode, and head over to Apple Podcasts or Stitcher to subscribe!
In this episode, Noelle and Stef discuss the marine corps ball, managing kids and cany, and mystery symptoms.
Got a question you’d like us to answer? Email us at wellfedwomen@gmail.com.
5% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.
Timestamps
[12:20] The Marine Corps Ball
[22:18] Managing Kids and Candy
[52:51] Mystery Symptoms
Organifi
Support your body, energy, immunity, and stress with Organifi.
Organifi takes pride in offering the best tasting superfood products on the market at a price that works out to less than $3 a day.
You can experience Organifi’s high-quality superfoods without breaking the bank.
After doing a ton of research and in addition to taking a broad spectrum probiotic beta glucan, I have been taking vitamin D3 with K2 daily since the fall started. Specifically, I am taking MD Logic’s Vitamin D3 and K2 which contains two different forms of K2 and is emulsified in olive oil not vegetable oils. Approximately 42% of the US population is deficient in vitamin D. Study upon study shows that vitamin D supplementation effectively prevents respiratory tract infections . Supplementation has been associated wtih fewer colds and it also protects against major chronic diseases.
Exercise And Metabolism, Strength Training For Women, & Busting Fitness Myths With Sal Di Stefano [Renewed]
Episode 455
Tuesday, November 21, 2023 • Duration 01:16:25
Here are the notes for episode #455 of Well-Fed Women. Be sure to check back every Tuesday for a new episode, and head over to Apple Podcasts or Stitcher to subscribe!
In this episode, Noelle, and Sal Di Stefano discuss exercise and metabolism, strength training for women, and busting fitness myths.
Got a question you’d like us to answer? Email us at wellfedwomen@gmail.com.
5% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.
I have been looking for a hair growth serum for almost 5 years now and I’ve finally found one and I managed to convince them to give you 20 % off!
Functional Nutrition: Busting Myths, Interpreting Lab Work, and Food Sensitivities with Erin Holt
Episode 454
Tuesday, November 14, 2023 • Duration 01:15:03
Here are the notes for episode #454 of Well-Fed Women. Be sure to check back every Tuesday for a new episode, and head over to Apple Podcasts or Stitcher to subscribe!
In this episode, Noelle, and Erin Holt discuss functional nutrition: busting byths, interpreting lab work, and food sensitivities.
Got a question you’d like us to answer? Email us at wellfedwomen@gmail.com.
5% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.
Period Pain and Supplements, Prices of Food, & Increasing Stomach Acid
Episode 453
Tuesday, November 7, 2023 • Duration 58:16
Here are the notes for episode #453 of Well-Fed Women. Be sure to check back every Tuesday for a new episode, and head over to Apple Podcasts or Stitcher to subscribe!
In this episode, Noelle and Stef discuss period pain and supplements, prices of food, and increasing stomach acid.
Got a question you’d like us to answer? Email us at wellfedwomen@gmail.com.
5% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.
How Your Brain and Nervous System Impact Chronic Health Symptoms with Alyssa Chang
Episode 452
Tuesday, October 31, 2023 • Duration 01:20:48
Here are the notes for episode #452 of Well-Fed Women. Be sure to check back every Tuesday for a new episode, and head over to Apple Podcasts or Stitcher to subscribe!
In this episode, Noelle, and Alyssa Chang discuss how your brain and nervous system impact chronic health.
Got a question you’d like us to answer? Email us at wellfedwomen@gmail.com.
5% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.
Gut Health After Antibiotics, Counting Calories in Perimenopause, & Anxiety About Pregnancy
Episode 451
Tuesday, October 24, 2023 • Duration 01:10:54
Here are the notes for episode #451 of Well-Fed Women. Be sure to check back every Tuesday for a new episode, and head over to Apple Podcasts or Stitcher to subscribe!
In this episode, Noelle and Stef discuss gut health after antibiotics, counting calories in perimenopause, and anxiety about pregnancy.
Got a question you’d like us to answer? Email us at wellfedwomen@gmail.com.
5% of the funds we receive from our sponsors is donated directly to our partner charity, Thistle Farms, a place where women survivors of abuse, addiction, trafficking and prostitution receive help and support through residential programs, therapy, education, and employment opportunities. Because we get paid per download, you are actively supporting Thistle Farms by downloading our podcast each week.
Let’s be honest, cold and flu season can be a doozy. I have been researching what nutrients and herbs are evidence based and actually make a difference. The really cool news is I just found out that MD Logic has a comprehensive immune support supplement known as “Immuno Logic” and it literally has everything you’d want!
It has a natural form of vitamin C from organic acerola extract, zinc, Echinacea, oregano, garlic, quercetin, and even B propolis. All of these nutrients have immune supporting effects and can help reduce the frequency of colds and flus and may help regulate the inflammatory response and shorten your sickness if you do get sick.
If you want to naturally boost energy, build lean muscle, and enhance athletic performance, Get Kion Aminos!
Kion is backed by over 20 years of clinical research, has the highest quality ingredients, no fillers, or junk, and undergoes rigorous quality testing. They make essential amino acids available in capsules or powders and the powders taste great.
I highly recomment MD Logic’s Vitamin D3 plus K2 supplement especially during the fall and winter months which contains two different forms of K2 known as MK4 and MK7. To get my favourite high quality D3 with K2 thats tested for contaminants go to http://mdlogichealth.com/d3 and use coupon code WELLFED for 10% off.
Bon Charge
My favorite blue light glasses company BLUblox is now called BON CHARGE.
BON CHARGE is a holistic wellness brand with a HUGE range of evidence-based products to optimize your life in every way.
From blue light glasses to EMF management and circadian-friendly lighting, BON CHARGE products help you naturally address the issues of our modern-day way of life effortlessly and with maximum impact.
My favorite products from BON CHARGE are their blue light blocking glasses, which are orange and block out all blue light that is known to disrupt circadian rhythms, I wear these at night, and the computer glasses, which greatly reduces eye strain, headaches, and for me, dry eyes when looking at computers.
Divi is a scalp serum that improves the appearance of breakage, nourishes hair follicles and removes product and oil buildup. It has copper tripeptide 1, caffeine, tea tree oil, amino acids, and hyaluronic acid. It has all of the science backed ingredients I want and none of the unsafe ingredients I don’t.
Take back control of your hair and scalp health and do it with science backed ingredients and a special offer for you all. Go to http://.diviofficial.com/wellfed and use code WELLFED for 20% off your first order!
Blissy
Blissy sells 100% mulberry silk pillowcases that are naturally hypoallergenic, cooling, and unlike other silk pillowcases, Blissy’s are machine washable and durable.
Blissy has a ton of different prints and colors and they make great gifts because there’s an option for literally anyone.
Try now risk-free for 60 nights, at Blissy.com/WELLFED and get an additional 30% off with our special code WELLFED.
LMNT
This podcast is sponsored by LMNT! LMNT makes grab-and-go electrolyte replacement supplementation. You just take an LMNT recharge packet, mix it up with water, and sip! There’s absolutely no sugar, gluten, fillers, or artificial ingredients, and it’s paleo-friendly.
LMNT’s co-founder is actually Robb Wolf, who we interviewed on episode #311, so you know the ingredients are solid and it’s been well researched and developed.
To grab a FREE sample pack of LMNT, go to drinkLMNT.com/wellfed, all you’ll have to do is pay for shipping. It’s so worth it, and you’ll get to test it out extensively! That’s drinkLMNT.com/wellfed. Click “get yours” and then grab yourself some packets to have on hand!
MD Logic
After doing a ton of research and in addition to taking a broad spectrum probiotic beta glucan, I have been taking vitamin D3 with K2 daily since the fall started. Specifically, I am taking MD Logic’s Vitamin D3 and K2 which contains two different forms of K2 and is emulsified in olive oil not vegetable oils. Approximately 42% of the US population is deficient in vitamin D. Study upon study shows that vitamin D supplementation effectively prevents respiratory tract infections . Supplementation has been associated wtih fewer colds and it also protects against major chronic diseases.
I highly recomment MD Logic’s Vitamin D3 plus K2 supplement especially during the fall and winter months which contains two different forms of K2 known as MK4 and MK7. To get my favourite high quality D3 with K2 thats tested for contaminants go to http://mdlogichealth.com/d3 and use coupon code WELLFED for 10% off.
Organifi
Support your body, energy, immunity, and stress with Organifi.
Organifi takes pride in offering the best tasting superfood products on the market at a price that works out to less than $3 a day.
You can experience Organifi’s high-quality superfoods without breaking the bank.
BON CHARGE is a holistic wellness brand with a HUGE range of evidence-based products to optimize your life in every way, including their NEW sauna blankets.
Far infrared light works by heating the body up directly, which speeds up your metabolism and sweat rate. It also relaxes muscles and reduces muscle tension, and I’ve already noticed a big shift in my soreness and chronic pain.
I highly recomment MD Logic's Vitamin D3 plus K2 supplement especially during the fall and winter months which contains two different forms of K2 known as MK4 and MK7. I havent found one before that has two forms so I am thrilled. To get my favourite high quality D3 with K2 thats tested for contaminants go to http://mdlogichealth.com/d3 and use coupon code WELLFED for 10% off and you always get free shipping on orders of $50 or more.
Kion
If you want to naturally boost energy, build lean muscle, and enhance athletic performance, Get Kion Aminos!
Kion is backed by over 20 years of clinical research, has the highest quality ingredients, no fillers, or junk, and undergoes rigorous quality testing. They make essential amino acids available in capsules or powders and the powders taste great.
This podcast is sponsored by LMNT! LMNT makes grab and go electrolyte replacement supplementation. You just take an LMNT recharge packet, mix it up with water, and sip! There’s absolutely no sugar, gluten, fillers, artificial ingredients, and it’s paleo friendly.
LMNT’s co-founder is actually Robb Wolf, who we interviewed on episode #311, so you know the ingredients are solid and it’s been well researched and developed.
To grab a FREE sample pack of LMNT, go to drinkLMNT.com/wellfed, all you’ll have to do is pay for shipping. It’s so worth it, and you’ll get to test it out extensively! That’s drinkLMNT.com/wellfed. Click “get yours” and then grab yourself some packets to have on hand!
BON CHARGE is a holistic wellness brand with a HUGE range of evidence-based products to optimize your life in every way, including their NEW sauna blankets.
Far infrared light works by heating the body up directly, which speeds up your metabolism and sweat rate. It also relaxes muscles and reduces muscle tension, and I’ve already noticed a big shift in my soreness and chronic pain.
I have been looking for a hair growth serum for almost 5 years now and I’ve finally found one and I managed to convince them to give you 20 % off!
Divi is a scalp serum that improves the appearance of breakage, nourishes hair follicles and removes product and oil buildup. It has copper tripeptide 1, caffeine, tea tree oil, amino acids, and hyaluronic acid. It has all of the science backed ingredients I want and none of the unsafe ingredients I don’t.
Take back control of your hair and scalp health and do it with science backed ingredients and a special offer for you all. Go to http://.diviofficial.com/wellfed and use code WELLFED for 20% off your first order!
MD Logic
If you have unexplained or even occasional digestive issues like myself, or you just want to support your body in the absorption of nutrients, digestive enzymes are your first defense. And I have a 20% off coupon code for you which I’m so excited about. It is for something called Digestive Complex from MD Logic. It has a blend of 10 different enzymes, including lactase to help with dairy digestion and protease for protein digestion, and a blend of herbs like licorice and marshmallow root, which are calming for the stomach. For a limited time, you will get 20% off Digestive Complex. Just go to http://mdlogichealth.com/digestive and use coupon code WELLFED20 for 20% off.
Blissy sells 100% mulberry silk pillowcases that are naturally hypoallergenic, cooling, and unlike other silk pillowcases, Blissy’s are machine washable and durable.
Blissy has a ton of different prints and colors and they make great gifts because there’s an option for literally anyone.
Try now risk-free for 60 nights, at Blissy.com/WELLFED and get an additional 30% off with our special code WELLFED.
MD Logic
If you have unexplained or even occasional digestive issues like myself, or you just want to support your body in the absorption of nutrients, digestive enzymes are your first defense. And I have a 20% off coupon code for you which I’m so excited about. It is for something called Digestive Complex from MD Logic. It has a blend of 10 different enzymes, including lactase to help with dairy digestion and protease for protein digestion, and a blend of herbs like licorice and marshmallow root, which are calming for the stomach. For a limited time, you will get 20% off Digestive Complex. Just go to http://mdlogichealth.com/digestive and use coupon code WELLFED20 for 20% off.
Organifi
Support your body, energy, immunity, and stress with Organifi.
Organifi takes pride in offering the best tasting superfood products on the market at a price that works out to less than $3 a day.
You can experience Organifi’s high-quality superfoods without breaking the bank.
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