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

Artificial vs. Natural Sweeteners: A Registered Dietitian's Guide to Blood Sugar Balance

Are artificial sweeteners really bad for you, or do they just get a bad rap? In this episode, Registered Dietitian and CGM Coach, Kayla Girgen, breaks down the world of sweeteners through the lens of blood sugar balance, including artificial or synthetic sweeteners, “natural” sugars, sugar alcohols, and everything in between.  Whether you're managing blood sugar, navigating surprising CGM data, or just trying to decode a nutrition label, this episode gives you the straight scoop. Topics covered include: * Why artificial sweeteners are "the lesser of two evils" compared to table sugar and natural sweeteners like honey, maple syrup, and agave * A breakdown of synthetic sweeteners (aspartame/Equal, sucralose/Splenda, saccharin/Sweet 'N Low)  * How “natural” doesn't mean “blood sugar-friendly” * Tips to spot the 75+ names for sugar in the ingredient list  * High fructose corn syrup vs. table sugar: Is HFCS actually worse? (Spoiler: not really) * Fructose, CGM, and what your glucose monitor isn't showing you * Sugar alcohols (erythritol, xylitol, maltitol): GI side effects to watch for and how to spot them on a label * Allulose: why it's currently at the top of Kayla's sweetener list and how it behaves differently in the brain * How artificial sweeteners may affect your gut microbiome and potentially drive sugar cravings * How CGM helps cut through the noise and reveal what's actually spiking your blood sugar Resources mentioned: 📋 Free CGM Guide [https://cgmguide.gr8.com/] — everything you need to know about getting started with continuous glucose monitoring 💬 Ask Me Anything [https://tr.ee/ogZH-M81C1] — submit your CGM questions for a future AMA episode 📺 Watch on YouTube [https://www.youtube.com/@kaylagirgenrd] for the full sweetener comparison chart and nutrition label visuals 🍎 Apply to work with Kayla [https://forms.gle/KX5ryZeHmc8Lyjup8] Chapters: 00:00 Introduction to Artificial Sweeteners 02:09 Understanding the Sweetness of Artificial Sweeteners 07:53 The Benefits of Allulose 10:00 Exploring Sweeteners and Common Names 12:24 Considerations About Fructose and High Fructose Corn Syrup 15:42 Cautions with Sugar Alcohols 17:05 Added Sugars and Sugar Alcohols on a Nutrition Facts Label 20:44 Considerations for Choosing Sweeteners 23:09 Final Thoughts on Sweeteners and Blood Sugar Management Keywords: blood sugar balance, continuous glucose monitoring (CGM), metabolic health, artificial sweeteners, sucralose vs aspartame, allulose, sugar alcohols side effects, CGM and sweeteners, natural sweeteners, high fructose corn syrup

Functional Nutrition & Lab Testing: Stress, Burnout & Your Gut with Elizabeth McLaughlin, MS, RD

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 [https://www.elizabethalicellc.com/main-page] Follow Elizabeth on Instagram [https://www.instagram.com/thehighfunctioninghotmess/] Follow Elizabeth on TikTok [https://www.tiktok.com/@highfunctioning_hotmess] Listen to the High Functioning Hot Mess podcast [https://podcasts.apple.com/us/podcast/the-high-functioning-hot-mess-podcast/id1856379411] How We Feel app [https://howwefeel.org/] Abiding Together podcast [https://www.abidingtogetherpodcast.com/] More from Kayla: 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/] Kayla’s 🏆Win The Week Newsletter [https://wintheweek.gr8.com/]

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/]