In this conversation, Kayla connects with one of her dearest colleagues and friends, Elizabeth McLaughlin, a registered dietitian and creator behind The High-Functioning Hot Mess.

In this episode, you'll hear about:

• Why so many dietitians get into the field (spoiler: to manipulate their own bodies)
• Functional nutrition vs. conventional nutrition
• Hair Tissue Mineral Analysis (HTMA)—what this test reveals and common trends seen in high-performing women
• The stress-mineral-depletion cycle and why supplements alone won't fix a (stress) bucket with a hole in it
• GI Map testing—what a stool test can uncover about gut bacteria, low stomach acid, motility, and more
• Practical tips to naturally support digestion and stomach acid production
• The role of nervous system regulation, hobbies, and faith in healing the whole person

Whether you're brand new to functional nutrition or just starting to question why the conventional approach hasn't worked, you’ll get a real framework for understanding what your body might actually be asking for.

Chapters:

00:00 Introduction and Podcast Origins
02:48 Elizabeth's Journey to Dietetics
06:47 Navigating Personal Challenges and Health Issues
17:22 Unlearning Diet Culture
18:42 The High-Functioning Hot Mess Concept
20:15 Understanding Highly Sensitive People (HSPs)
23:50 Emotional Awareness and Processing
27:47 Understanding Functional Nutrition
31:19 Comparing HTMA and Blood Tests
32:47 Identifying Patterns in High-Performing Women
36:17 Interpreting HTMA Results
42:05 Stress Less, Play More
49:24 Exploring the GI Map Test
53:12 Stimulating Digestion in a Low-Acid Environment
58:30 Faith and Mental Health
01:06:51 Upcoming Projects & Closing Thoughts

Keywords:
functional nutrition, highly sensitive person, HSP, hair tissue mineral analysis, HTMA, GI map, stool test, gut health, nervous system regulation, mineral depletion, low stomach acid, stress and weight gain, burnout recovery, panic attacks, women's health

🔗Links Mentioned In This Episode
Elizabeth’s website

Follow Elizabeth on Instagram

Follow Elizabeth on TikTok

Listen to the High Functioning Hot Mess podcast

How We Feel app

Abiding Together podcast

More from Kayla:

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Kayla’s 🏆Win The Week Newsletter

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

Follow Cailee Rae on Instagram

The Art of Intimacy Facebook Group

The Body Keeps the Score by Bessel van der Kolk, M.D.

5-Week Blood Sugar Breakthrough – Program Only

5-Week Blood Sugar Breakthrough – Program + Private Coaching

Blood Sugar Breakthrough FAQs

Apply to Work with Kayla

Follow Kayla on Instagram

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

Shop GORUCK Gear and Events

Follow on Instagram

Subscribe on YouTube

Kayla's Website

Kayla’s Free 🏆Win The Week Newsletter

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

Finish: Give Yourself the Gift of Done by Jon Acuff

Free Win The Week Newsletter

Join the Sugar & Strength Academy
*Try for FREE! Your first week is on me.

Apply to Work with Kayla

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Kayla's Website

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

Keywords:
blood sugar, continuous glucose monitoring (CGM), insulin resistance, diabetes, inflammation, glucotypes, apple cider vinegar, curcumin, metabolic dysfunction, author


More from Karen:
Hack Your Blood Sugar on Amazon

Hack Your Blood Sugar Homepage

Karen’s Website

Metabolic Mastermind Hive

Using CGM in Clinical Practice Facebook Group

More from Kayla:

Download Kayla’s Free CGM Guide

Apply to Work with Kayla

Submit Your AMA Question(s)

Follow Kayla on Instagram

Subscribe on YouTube

Kayla's Website

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:

Episode 1 of 2: Insulin 101

Free Dietitian-Approved Food List

Free Blood Sugar & Metabolic Assessment

Blog Post: Metabolic Flexibility Explained

The Metabolic Syndrome of Menopause by Dr. Mary Claire Haver

Apply to Work with Kayla

Submit Your AMA Question(s)

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Kayla's Website

Many people think insulin is the bad guy behind weight gain and metabolic problems, but the truth is a little more nuanced.

In this episode of the Sugar & Strength Podcast, Kayla breaks down the role of insulin in the body and explains why this misunderstood hormone is actually essential for survival.

This is Part 1 of a 2-part series on insulin where we focus on the why—why insulin matters, how it works, and why insulin resistance can make fat loss feel frustrating or impossible.

You’ll learn how hormones act like messages being sent throughout the body, why insulin is critical for storing and accessing energy, and how modern lifestyles can disrupt this delicate system.

If you’ve ever wondered why you feel tired, hungry every few hours, or stuck in a weight loss plateau, insulin resistance could be part of the story.

Chapters:

00:00 Intro to Insulin and A Little Life Update
04:57 Understanding Hormones and the Endocrine System
09:32 The Role of Insulin in the Body
12:48 Diabetes and Insulin Resistance
18:02 How Insulin Affects Blood Sugar
24:46 The Interplay of Insulin and Glucagon
28:01 Identifying and Addressing Insulin Resistance
38:51 Key Takeaways and Teaser for Part II

Keywords:
blood sugar balance, insulin resistance, metabolic health, insulin hormone function, insulin and weight loss, insulin sensitivity, metabolic flexibility,


🔗Links Mentioned In This Episode:
Free Metabolic Assessment

Apply to Work with Kayla

Submit Your AMA Question(s)

More from Kayla:

Follow on Instagram

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Kayla's Website

Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

In this Ask Me Anything episode, Ruck Fit author Kayla Girgen, RD, CPT, answers questions about gear, pace, and performance.

This episode is your tactical, practical guide to rucking and breaks down:

• Rucksack vs. weighted vest

• What’s considered a “good” ruck pace
• How to use intervals, strength training, and music to increase speed
• Footwear questions

Grab Kayla’s book RuckFit: Build Strength and Endurance by Walking with Weight for step-by-step training plans, nutrition protocols, and a deep dive into the benefits of walking with weight. Available in paperback, audiobook, or eBook on Amazon (https://amzn.to/4cRcplO) or wherever you buy your books.

Chapters:

00:00 Introduction
06:00 Rucksack vs Weighted Vest: Pros & Cons
21:14 Increasing Ruck Pace
22:21 What Is a Good Pace for Rucking?
23:59 Cues to Correct Rucking Posture
25:42 Ruck Intervals ("Ruck Repeats" or "Ruck Shuffles") to Increase Pace
39:45 Footwear Recommendations for Rucking

🔗Links Mentioned:

Ruck Fit: Build Strength and Endurance by Walking with Weight

Ruck Fit Audiobook

Blog Post: Weighted Vest vs Rucksack

Bookmark Kayla’s Amazon Homepage

Rucking Gear from GORUCK:

• Spy Ruck – Weighted vest for women
• Basic Rucker – Great for beginners
• Rucker 4.0 – Hip-belt compatible
• Ruck Plate Carrier
• Mackalls – Rucking shoe

Weight plates

Marmont Tactical Combat Boots

Gritty Soldier: Ruck Repeats for Speed

125 BPM Mix on Spotify

Apply to Work with Kayla

Submit Your AMA Question(s)

Win The Week Newsletter

Follow on Instagram

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Kayla's Website