From “This Is Just How I Look” to Stronger Than Ever – Soraya’s Strength Era Story

Permission to Do Less: Because Hustle Almost Broke Us

In this episode, Malerie and Larissa explore how doing less can be a powerful strategy for women to improve their health, manage stress, and boost energy. They share practical tips, scientific insights, and personal stories to help women prioritize self-care and work with their bodies. Resources: My Wellness Rewired Book Shop⁠⁠ [https://www.mywellnessrewired.com/biohacklab/project-three-sng7y-2nzjf-dbkm4] https://mywellnessrewired.com/shop MyWellnessRewired Shop Freebies [https://mywellnessrewired.com/shop] Facebook My Wellness Rewired Group [https://facebook.com/MyWellnessRewired]⁠ Stacy Sims [https://www.drstacysims.com/] Reduce Cortisol - Dr. Mindy Pelsz- [https://youtu.be/9gDhzNZj7uE?si=8fDGSU2loln8IZlQ] Key Topics: * The importance of doing less and strategic rest * The impact of chronic stress and high cortisol on women's health * How women can work with their physiology, not against it * Practical tips for managing stress, sleep, and exercise * The role of self-love and boundaries in health Chapters: 00:00 The Importance of Doing Less 01:46 Personal Stories of Transformation 04:48 Understanding Chronic Stress and Its Effects 07:35 Cortisol and Women's Health 10:20 The Emotional Bank Account Metaphor 13:07 Unique Physiology of Women 15:51 Leveraging the Menstrual Cycle for Productivity 18:13 Embracing Individuality in Health 19:07 Practical Shifts for Better Health 23:59 The Importance of Sleep and Rest 26:49 Nurturing the Nervous System 29:20 Learning to Say No for Self-Care 36:31 Bloopers

Strong Bones, Strong You: The DEXA Scan Chat Every Woman Needs

In this episode, Malerie and Larissa explore the importance of bone health, DEXA scans, and proactive strategies for women to maintain strong bones throughout their lives. They share personal experiences, research insights, and practical tips to empower women to take control of their bone health. Resources: My Wellness Rewired Lab⁠ [https://www.mywellnessrewired.com/biohacklab]: Unbreakable by Dr. Vonda Wright ⁠My Wellness Rewired Shop/Freebies⁠ [https://www.mywellnessrewired.com/shop] Facebook Community -⁠ My Wellness Rewired⁠ [https://www.facebook.com/groups/mywellnessrewired] ⁠Jenny Worth Website⁠ [https://worthitfitness.com] ⁠Worth It Fitness Instagram⁠ [https://www.instagram.com/worthitfitness/] ⁠DEXA Scan Information ⁠ [https://www.healthline.com/health/dexa-scan] ⁠Body Spec ⁠ [http://www.bodyspec.com/r/cbkuLK.] ⁠Functional Health Practitioner ⁠ [https://alivingbalance.net/]Get help reading your bloodwork and understanding your hormones Blood work: ⁠Function Health⁠ [https://my.functionhealth.com/signup?code=LHUGHES16&_saasquatch=LHUGHES16&d=FHREF25] (Dr. Mark Hyman) Key Topics: * Bone density peaks between ages 25-30 * Impact of menopause on bone loss * Importance of strength training and impact exercises * Using DEXA scans for baseline and progress tracking * The concept of a bone density retirement plan * Postpartum bone density recovery * Lifestyle habits affecting bone health * Affordable options for DEXA scans Chapters: 00:00 The Importance of Bone Health for Women 02:56 Proactive Approaches to Bone Density 05:50 Personal Experiences with DEXA Scans 08:16 Bone Smart Hacks for Better Bone Health 10:31 Empowering Women Through Knowledge and Action 25:08 Bloopers

The Full Strength Era Playbook – Protein, Recovery & Long-Term Habits

Strength Era Series: Episode 4 In this episode, Larissa and Malerie wrap up their series on building strength and longevity, sharing practical tips on muscle building, recovery, and creating sustainable habits for women with busy lives. Resources: My Wellness Rewired Lab⁠ [https://www.mywellnessrewired.com/biohacklab] (Resources) ⁠My Wellness Rewired Shop/Freebies⁠ [https://www.mywellnessrewired.com/shop] Facebook My Wellness Rewired Group [https://facebook.com/MyWellnessRewired] ⁠⁠James Clear - Atomic Habits⁠⁠ [https://www.mywellnessrewired.com/biohacklab/project-three-sng7y-2nzjf-dbkm4] ⁠⁠Dr. Mindy Pelz - Age Like A girl⁠⁠ [https://www.mywellnessrewired.com/biohacklab/project-three-sng7y-2nzjf-dbkm4] ⁠Jenny Worth Website⁠ [https://worthitfitness.com] ⁠Worth It Fitness Instagram⁠ [https://www.instagram.com/worthitfitness/] ⁠DEXA Scan Information ⁠ [https://www.healthline.com/health/dexa-scan] ⁠Body Spec ⁠ [http://www.bodyspec.com/r/cbkuLK.] ⁠Hormone Therapy Resources ⁠ [https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372] ⁠Functional Health Practitioner ⁠ [https://alivingbalance.net/]Get help reading your bloodwork and understanding your hormones Blood work: ⁠Function Health⁠ [https://my.functionhealth.com/signup?code=LHUGHES16&_saasquatch=LHUGHES16&d=FHREF25] (Dr. Mark Hyman) Greek Yogurt Ranch Dressing Recipe [https://www.tiktok.com/@roadtoaesthetics/video/7547622942067215636?is_from_webapp=1&sender_device=pc&web_id=7652797351631488543] Key Take Aways: * Muscle as a longevity organ * Heavy strength training and progressive overload * Importance of recovery and sleep * Cycle syncing and hormonal considerations * Building habits for sustainable health * Protein intake for muscle preservation * Efficient cardio for heart health * Lifestyle shifts over short-term diets Chapters: 00:00 Introduction to the Strength Era Series 01:17 Recap of Key Concepts 03:51 The Importance of Protein 09:15 Recovery: The Secret Sauce 15:41 Building Long-Term Habits 23:47 Final Thoughts and Call to Action

Cardio Smarter, Not Harder: Our Strength Era Upgrade

In this episode, Malerie and Larissa reframe our understanding of cardio, emphasizing smarter, more effective strategies for women as they age. They explore the pitfalls of traditional cardio, highlight the benefits of strength training, and introduce sprint interval training as a time-efficient, stress-reducing alternative. Resources: Facebook Community - My Wellness Rewired [https://www.facebook.com/groups/mywellnessrewired] ⁠My Wellness Rewired Lab⁠⁠ [https://www.mywellnessrewired.com/biohacklab] ⁠⁠My Wellness Rewired Shop/Freebies⁠⁠ [https://www.mywellnessrewired.com/shop] Key Topics: * The misconception that sweating equals fat loss * The importance of muscle for calorie burning * Risks of long steady-state cardio in women over 30 * Benefits of sprint interval training (SIT) and high-intensity interval training (HIIT) * The role of strength training in health span * Managing cortisol through smarter workouts * The importance of daily movement and walking * Building muscle and bone density for aging Chapters: 00:00 Rethinking Cardio: A New Approach 08:14 The Importance of Strength Training 16:20 Integrating Movement into Daily Life 17:22 Bloopers 17:49 Disclaimer

From “This Is Just How I Look” to Stronger Than Ever – Soraya’s Strength Era Story

Strength Era Episode 3 In this 3rd episode of the Strength Era Series with Malerie & Larissa; Soraya Santiago shares her inspiring journey of transforming her health and body after 50 through diet, strength training, and lifestyle changes. Discover practical tips for women to age gracefully, build muscle, and boost energy. Guest: Soraya Santiago Resources: ⁠My Wellness Rewired Lab⁠ [https://www.mywellnessrewired.com/biohacklab] ⁠My Wellness Rewired Shop/Freebies⁠ [https://www.mywellnessrewired.com/shop] ⁠Jenny Worth Website⁠⁠ [https://worthitfitness.com] ⁠⁠Worth It Fitness Instagram⁠⁠ [https://www.instagram.com/worthitfitness/] ⁠⁠DEXA Scan Information ⁠⁠ [https://www.healthline.com/health/dexa-scan] ⁠⁠Body Spec ⁠⁠ [http://www.bodyspec.com/r/cbkuLK.] ⁠⁠Hormone Therapy Resources ⁠⁠ [https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372] ⁠⁠Functional Health Practitioner ⁠⁠ [https://alivingbalance.net/]Get help reading your bloodwork and understanding your hormones Blood work: ⁠⁠Function Health⁠⁠ [https://my.functionhealth.com/signup?code=LHUGHES16&_saasquatch=LHUGHES16&d=FHREF25] (Dr. Mark Hyman) Key Takeaways: * Strength training is crucial for women over 50 to maintain muscle and bone health. * Dietary changes, especially reducing processed foods and alcohol, can dramatically improve health. * Hydration and water intake are vital for skin, joint health, and overall well-being. * Having a strong why, like family or health, sustains motivation for lifestyle changes. * It's never too late to start building muscle and improving health. Chapters: 00:00 The Shift in Cardio Understanding 00:33 Soraya's Transformation Journey 17:29 Shifting Perspectives on Cardio and Strength Training 18:29 Finding Balance in Fitness Routines 20:35 The Impact of Age on Fitness Choices 22:16 Embracing Change and Body Positivity 23:18 The Role of Nutrition in Fitness Success 26:12 Non-Scale Victories and Overall Well-Being 28:51 Challenging Societal Norms on Health and Weight 33:14 Motivation and Long-Term Lifestyle Changes 37:51 Quick Reset Strategies for Busy Lives