Sugar & Strength Podcast

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

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 [https://www.deepwithcaileerae.com/] Follow Cailee Rae on Instagram [https://www.instagram.com/deepwithcaileerae/] The Art of Intimacy Facebook Group [https://www.facebook.com/share/g/14dn91W68GP/] The Body Keeps the Score by Bessel van der Kolk, M.D. [https://amzn.to/4uZxGQd] 5-Week Blood Sugar Breakthrough – Program Only [https://kaylagirgenrd.mn.co/plans/1915793?bundle_token=f7c2f80b10845486cb06133b2da4aea8&utm_source=manual] 5-Week Blood Sugar Breakthrough – Program + Private Coaching [https://kaylagirgenrd.mn.co/plans/1915804?bundle_token=c5f981b53f9b974676f4bec34d653685&utm_source=manual] Blood Sugar Breakthrough FAQs [https://docs.google.com/document/d/1MLYRsT2oaO2UJmf_H8zOhayBzfEuWXyzIOagyD5RZ8o/edit?usp=sharing] Apply to Work with Kayla [https://forms.gle/KX5ryZeHmc8Lyjup8] Follow Kayla on Instagram [https://www.instagram.com/kaylagirgenrd/]

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

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 [http://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 [https://www.ruckfwd.com/] Ruck Fit: Build Strength and Endurance by Walking with Weight [https://amzn.to/467FDZR] Shop GORUCK Gear and Events [https://alnk.to/aLLEldw] Follow on Instagram [https://www.instagram.com/kaylagirgenrd/] Subscribe on YouTube [https://www.youtube.com/@kaylagirgenrd] Kayla's Website [https://kaylagirgenrd.com/] Kayla’s Free 🏆Win The Week Newsletter [https://wintheweek.gr8.com/]

3 Mindset Shifts That Take You From Stuck to Unstoppable

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 [https://sistercircle.co/home/] Earn Your Happy Podcast: The Fastest Way to Elevate Your Presence + Income with Chellie Carlson [https://loriharder.com/the-fastest-way-to-elevate-your-presence-and-income-with-chellie-carlson/] Pomodoro Timer App [https://apps.apple.com/us/app/focus-keeper-pomodoro-timer/id867374917] Finish: Give Yourself the Gift of Done by Jon Acuff [https://amzn.to/41OhIvK]  Free Win The Week Newsletter [https://wintheweek.gr8.com/]Join the Sugar & Strength Academy [https://kaylagirgenrd.mn.co/plans/1951992?bundle_token=83e58dd57f0d50c80b082b21b87a7a40&utm_source=manual]*Try for FREE! Your first week is on me. Apply to Work with Kayla [https://forms.gle/KX5ryZeHmc8Lyjup8] Follow on Instagram [https://www.instagram.com/kaylagirgenrd/] Subscribe on YouTube [https://www.youtube.com/@kaylagirgenrd] Kayla's Website [https://kaylagirgenrd.com/]

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

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 [https://www.instagram.com/kaylagirgenrd/] and subscribe [https://www.youtube.com/@kaylagirgenrd] for more episodes on blood sugar balance, CGM insights, and practical nutrition strategies. Visit https://ssp.riverside.com/ [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 [https://amzn.to/4tnhbN6] Hack Your Blood Sugar Homepage [https://www.realfood-matters.net/hack-your-blood-sugar-book-new] Karen’s Website [https://www.realfood-matters.net/] Metabolic Mastermind Hive [https://realfoodmatters.practicebetter.io/#/5fac2e912a83260774aef3ee/bookings?p=696d4f4f073d473a36cdb5cb&step=package] Using CGM in Clinical Practice Facebook Group [https://www.facebook.com/share/g/18PQjCazfY/] More from Kayla: Download Kayla’s Free CGM Guide [https://cgmguide.gr8.com/] Apply to Work with Kayla [https://forms.gle/KX5ryZeHmc8Lyjup8] Submit Your AMA Question(s) [https://tr.ee/ogZH-M81C1] Follow Kayla on Instagram [https://www.instagram.com/kaylagirgenrd/] Subscribe on YouTube [https://www.youtube.com/@kaylagirgenrd] Kayla's Website [https://kaylagirgenrd.com/]

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

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 [https://ssp.riverside.com/e/insulin-101-part-i-why-insulin-resistance-makes-fat-loss-hard] Free Dietitian-Approved Food List [https://grocerylist.gr8.com/] Free Blood Sugar & Metabolic Assessment [https://go.kaylagirgenrd.com/rwr-free-metabolic-assessment-page] Blog Post: Metabolic Flexibility Explained [https://kaylagirgenrd.com/metabolic-flexibility/] The Metabolic Syndrome of Menopause by Dr. Mary Claire Haver [https://thepauselife.com/blogs/the-pause-blog/the-metabolic-syndrome-of-menopause-a-new-framework-for-midlife-health] Apply to Work with Kayla [https://forms.gle/KX5ryZeHmc8Lyjup8] Submit Your AMA Question(s) [https://tr.ee/ogZH-M81C1] More from Kayla: Follow on Instagram [https://www.instagram.com/kaylagirgenrd/] Subscribe on YouTube [https://www.youtube.com/@kaylagirgenrd] Kayla's Website [https://kaylagirgenrd.com/]