Wellness Big Sis: The Pod

Dopamine plays a central role in motivation, reward, learning, and goal pursuit — and in women, it’s deeply influenced by hormones. In this Goalchella episode, we break down the science of the dopamine system and how fluctuations in estrogen and progesterone across the menstrual cycle shape motivation, focus, mood, and behavior. We explore sex differences in the dopamine system, why many women fee...

In this episode, we sit down with Dr. Sam Moore, an expert in female physiology, performance enhancement, and injury prevention. With a master’s in Performance Enhancement and Injury Prevention, a PhD in Human Movement Science, and currently a professor at the University of Oklahoma, Dr. Moore shares her insights into how women can adapt their training to work with their physiology. Discussing the...

Cold plunges are everywhere—but the advice most women are following was never designed for female physiology. In this episode, we break down why women’s bodies respond completely differently to cold exposure than men’s, why colder is not better, and the one temperature range that actually works best for women. We explore how the menstrual cycle changes cold tolerance, why those shifts are protecti...

Saunas are everywhere in wellness culture—but are they actually worth your time, especially as a woman? In this episode, we strip away the biohacking hype and ground the sauna conversation in physiology, research, and foundations-first health. We break down the differences between traditional Finnish saunas, infrared saunas, steam rooms, and hybrid systems, then dive into what the science actually...

Happy New Year and Happy 2026! On this episode of Wellness Big Sis the Pod , Dr. Kelsy Vick breaks down science-backed health and wellness goals for 2026 — inspired by your zodiac sign. Blending neuroscience, female physiology, habit formation, and a little astrology fun, this episode walks through realistic, evidence-based goals for every sign. From recovery and cortisol regulation to consistency...

Creatine, fueling, fasting, pelvic health, breastfeeding, and sex — this episode of Wellness Big Sis the Pod highlights the most impactful lessons I learned in 2025 about women’s bodies across every life stage. From creatine’s role in PMS, pregnancy, and postpartum to how fasted workouts affect female physiology, this episode revisits expert conversations that changed how I fuel, train, and suppor...

In this episode of Wellness Big Sis the Pod , Dr. Kelsy Vick breaks down what we learned this year about the female body, metabolism, and exercise science. We revisit the science of fasting for women and why intermittent fasting can impact women differently than men — especially when it comes to hormones, metabolism, and body composition. We also dive into the truth behind Zone 2 cardio, HIIT, and...

2025 was a big year for the female brain — and on this episode of Wellness Big Sis the Pod , Dr. Kelsy Vick breaks down the most impactful neuroscience-backed lessons we covered this year. From the truth behind Lucky Girl Syndrome to how motivation and discipline fluctuate across the menstrual cycle, this episode connects the dots between hormones, dopamine, goal-setting, gratitude, friendships, a...

What is pain, really? Is it simply tissue damage or something much more complex? In this episode, I’m breaking down the fascinating science of pain, from how our brains process “danger signals” to why past experiences can completely change the way we feel pain today. As a physical therapist, I’ve heard pain described in a hundred different ways: burning, sharp, aching, sore. But here’s the thing:...

Are you choosing a word of the year for 2026? In this episode, Dr. Kelsy Vick, a board-certified orthopedic physical therapist and pelvic floor PT, breaks down her full process for creating a meaningful word of the year, building intentional goals, and stepping into a new season with clarity and purpose. Kelsy shares personal stories from her healing journey, how her 2025 word guided her through c...

Gratitude isn’t just a “feel-good” emotion—it’s a scientifically backed practice that can rewire your brain, balance your hormones, improve your sleep, and even strengthen your heart. In this episode, we explore the various ways to practice gratitude and how to make it a meaningful part of your daily life. You’ll learn about three core types of gratitude: Gratitude Awareness: Simple ways to journa...

Lucky Girl Syndrome is everywhere on TikTok, but what does neuroscience actually say about manifestation and positive thinking? In this full episode, we break down the real brain science behind affirmations, the reticular activating system, and optimism bias. Discover how neurotransmitters like dopamine and serotonin respond to positive affirmations, why your brain filters information to confirm y...

The 2025 Wellness Girl’s Gift Guide is here, and Dr. Kelsy Vick, board-certified orthopedic and pelvic floor physical therapist, is sharing her favorite wellness-inspired gifts for the year. From thoughtful stocking stuffers to high-quality exercise gear and mindful luxuries, this episode covers it all. Dr. Kelsy dives into her go-to brands like Neap Protein, Safely Sidekick, and luxury toothpaste...

In this episode, Dr. Kelsy Vick, board-certified orthopedic and pelvic floor physical therapist, explores how our culture of “healing” might be making us more self-focused than connected. Inspired by Gloria Alamrew’s essay “Healing Is Making Us Mean,” Kelsy examines the balance between personal growth and community care. In this episode: How “therapy language” and boundary-setting can strain frien...

The #1 Predictor of Health and Happiness (Hint: It’s Not Exercise or Diet!) What if the secret to lifelong health wasn’t about your workout routine or what’s on your plate but about who’s sitting across the table from you? In this episode, we dive into the groundbreaking Harvard Study of Adult Development (the world’s longest-running study on happiness) and the incredible science showing that rela...

This week, we’re diving into some science that might just blow your mind — starting with the fact that sperm aren’t just built for fertilization. In reality, only a small fraction of sperm are meant to fertilize an egg. The rest? They work together to create the perfect environment for fertilization to even happen. From neutralizing vaginal acidity to distracting the immune system’s “guards,” sper...

What makes some goals easy to stay consistent with—while others feel like a constant uphill battle? In this episode, I reflect on why movement has been one of the most consistent parts of my life, and how understanding the neuroscience behind goal setting and emotional significance can change how we approach our habits. I share a personal story about my grandmother’s stroke and how it shaped the w...

Ever wondered why some days you’re overflowing with motivation, and others it feels like every task takes extra effort? In this episode, we’re breaking down the science behind motivation vs. discipline — and how your hormones play a major role in both. Learn how dopamine fuels your drive, how estrogen amplifies motivation and focus, and why your prefrontal cortex steps in when motivation dips. We’...

This week’s episode is a little ironic — after spending the past month breaking down the science of women’s exercise, from HIIT and SIT to strength training, jump training, warm-ups, and recovery, I’m leaning into something that feels like the opposite: soft girl wellness . But here’s the truth — they’re more connected than you might think. Wellness isn’t black and white, and it’s not about obsess...

The Bookends: Why Warm-Ups, Cool Downs, and Recovery Are Essential Workouts are only part of the story—what you do before and after matters just as much. In this episode, Dr. Kelsy Vick , board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down the often-overlooked exercise handbag essentials: warm-ups, cool downs, and recovery. We’ll cover: Why warm-ups reduce injury and prime...

Strength Training: The Non-Negotiable Essential for Women Strength training isn’t just about building muscle—it’s the foundation of long-term health, energy, and resilience. In this episode, Dr. Kelsy Vick , board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down why resistance training is the true essential in every woman’s exercise handbag. We’ll cover: How strength training...

Zone 2 Training: Do Women Really Need It? Zone 2 training—steady-state cardio at 60–70% of your max heart rate—has been hailed as essential for endurance, fat burning, and longevity. But does the research actually apply to women? In this episode, Dr. Kelsy Vick , board-certified Doctor of Physical Therapy and pelvic floor PT, breaks down the science of Zone 2 training and its role in women’s healt...

Jump training isn’t just for athletes — it’s a crucial exercise for women of all ages to build bone mineral density, prevent falls, and protect against injury . In this episode, we dive into why jump training should be an essential part of your exercise handbag, especially for women. We cover: Why women are at higher risk for bone loss and osteoporosis How jump training improves bone mineral densi...

What if your workout routine was like a handbag? We all have different styles — from totes to clutches to backpacks — but the essentials inside are usually the same. The same goes for exercise. No matter if you love yoga, running, Pilates, or strength training, there are a few non-negotiable “essentials” every woman should have in her exercise handbag for muscle health, fat loss, longevity, and ov...

Have you heard of the book Atomic Habits? I rebelled against that book for so long, but after reading it earlier this year, I now completely get the hype! We chat through the basics of the book Atomic Habits and apply it to our health and wellness as women! With the end of the summer and the start of a new school year, a lot of us are trying to find what we want our new routines to be. Once we fin...