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Sugar & Strength Podcast: Daily Summaries Delivered
by Kayla Girgen, RD, CPT
Want to take control of your blood sugar, energy, and strength without complicated diets, endless tracking, or punishing workouts?Join Registered Dietitian, Personal Trainer, and RUCK FIT author Kayla Girgen as she breaks down realistic, science-backed strategies to help you feel stronger, more energized, and confident in your body.This podcast is for health-minded individuals who want sustainable results—not extremes. Kayla translates complex nutrition and fitness science into practical, doable habits that fit real life, whether you’re balancing a busy schedule, navigating weight loss, or trying to make sense of conflicting advice.Topics you’ll hear on the show include:Blood sugar balance & metabolic healthContinuous glucose monitoring (CGM) insights for everyday lifeRucking, resistance training, and functional fitnessNutrition strategies that support energy, performance, and fat lossReal-life fueling tips for busy professionalsStress, sleep, and lifestyle factors that impact resultsCommon health myths—and what actually worksWhether you’re just getting started or looking to fine-tune your health, each episode delivers actionable tools to help you move better, eat smarter, and feel stronger.Start listening and subscribe to begin your journey toward balanced blood sugar, sustainable strength, and better health.Follow on InstagramSubscribe on YouTubeWork with KaylaKayla's WebsiteBuy RUCK FIT: Build Strength and Endurance by Walking with WeightAsk Me Anything: Submit Your Question
Latest Episodes
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- 2 days ago1h 13m
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 nutritionHair Tissue Mineral Analysis (HTMA)—what this test reveals and common trends seen in high-performing womenThe stress-mineral-depletion cycle and why supplements alone won't fix a (stress) bucket with a hole in itGI 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 personWhether 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 Origins02:48 Elizabeth's Journey to Dietetics06:47 Navigating Personal Challenges and Health Issues17:22 Unlearning Diet Culture18:42 The High-Functioning Hot Mess Concept20:15 Understanding Highly Sensitive People (HSPs)23:50 Emotional Awareness and Processing27:47 Understanding Functional Nutrition31:19 Comparing HTMA and Blood Tests32:47 Identifying Patterns in High-Performing Women36:17 Interpreting HTMA Results42:05 Stress Less, Play More49:24 Exploring the GI Map Test53:12 Stimulating Digestion in a Low-Acid Environment58:30 Faith and Mental Health01:06:51 Upcoming Projects & Closing ThoughtsKeywords: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 EpisodeElizabeth’s websiteFollow Elizabeth on InstagramFollow Elizabeth on TikTokListen to the High Functioning Hot Mess podcastHow We Feel appAbiding Together podcastMore from Kayla:Apply to Work with KaylaFollow on InstagramSubscribe on YouTubeKayla's WebsiteKayla’s 🏆Win The Week Newsletter
- 2 weeks ago1h 0m
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’tThe importance of weekly “check-ins” in relationshipsWhy emotional eating often has nothing to do with foodHow trauma and stress can physically show up in the bodyThe difference between reacting and respondingWhy stillness feels uncomfortable for so many high-achieving womenCreating rituals instead of rigid routinesThis 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-Ins20:08 Discussing Values and Tips for Productive Check-Ins24:47 How to Cultivate Intimate and Intentional Conversations28:05 How Reciprocity Influences Relationships38:30 Rituals and Devotions Versus Habits and Discipline41:22 Sitting in Stillness Versus Emotional Eating49:32 Final Thoughts About Intimacy and How To Connect with CaileeKeywords:healing journey, healthy relationships, communication, emotional eating, women’s mental health🔗Links Mentioned In This Episode:Deep with Cailee Rae websiteFollow Cailee Rae on InstagramThe Art of Intimacy Facebook GroupThe Body Keeps the Score by Bessel van der Kolk, M.D.5-Week Blood Sugar Breakthrough – Program Only5-Week Blood Sugar Breakthrough – Program + Private CoachingBlood Sugar Breakthrough FAQsApply to Work with KaylaFollow Kayla on Instagram
- May 6, 202649 min
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 ChallengeTravis 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 Rucking03:07 The Flexibility and Community of Rucking11:12 RUCKFWD and May Rucking Challenge for Arthritis13:54 Supporting a Loved One with Chronic Pain20:47 Challenges in Accessing Care and Medications for Rheumatoid Arthritis32:44 Travis' Observations on Rucking for Mental and Physical Health42:26 RUCKFWD: Raising Awareness for Arthritis45:59 Closing Thoughts on Rucking and Supporting a Loved One with ArthritisKeywords:rucking, rheumatoid arthritis, osteoarthritis, rucking challenge, healthy journey, autoimmune disease, caregiver support🔗Links Mentioned In This Episode:RUCKFWD Arthritis ChallengeRuck Fit: Build Strength and Endurance by Walking with WeightShop GORUCK Gear and EventsFollow on InstagramSubscribe on YouTubeKayla's WebsiteKayla’s Free 🏆Win The Week Newsletter
- Apr 22, 202620 min
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 becomeWhy your daily routines (or lack of them) might be keeping you stuckA simple way to create more structure and follow-through in your weekThe truth about whether your actions match your valuesOne small question to help you take action in the next 24 hoursIf 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 Become08:06 Daily Rituals and Weekly/Monthly Rhythms12:10 Value Alignment and Relationships15:50 The Journey Doesn't Have a Finish Line17:18 Sugar & Strength Academy UpdatesKeywords:mindset, weight loss journey, women’s health🔗 Links Mentioned In This Episode:Small Business Sister CircleEarn Your Happy Podcast: The Fastest Way to Elevate Your Presence + Income with Chellie CarlsonPomodoro Timer AppFinish: Give Yourself the Gift of Done by Jon Acuff Free Win The Week NewsletterJoin the Sugar & Strength Academy*Try for FREE! Your first week is on me.Apply to Work with KaylaFollow on InstagramSubscribe on YouTubeKayla's Website
- Apr 13, 20261h 3m
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 CGMsWhat glucotypes are and how they help drive personalized insightsHow excessive insulin production can mask metabolic problemsThe importance of looking beyond glucose to understand insulin dynamicsSimple data points that reveal metabolic dysfunctionThe bi-directional relationship of inflammation and glucose controlWhat “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 Introduction01:04 Karen's Journey Into Nutrition05:20 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 Resistance36:28 The Connection Between Blood Sugar and Insulin Resistance42:19 How to Read CGM Data Without Overthinking It46:20 ACV and Curcumin: Surprising Discoveries from Blood Sugar Research50:58 Prediabetes and the Oral Glucose Tolerance Test (OGTT)56:35 Closing Thoughts on the Book Writing ProcessKeywords:blood sugar, continuous glucose monitoring (CGM), insulin resistance, diabetes, inflammation, glucotypes, apple cider vinegar, curcumin, metabolic dysfunction, authorMore from Karen:Hack Your Blood Sugar on AmazonHack Your Blood Sugar HomepageKaren’s WebsiteMetabolic Mastermind HiveUsing CGM in Clinical Practice Facebook GroupMore from Kayla:Download Kayla’s Free CGM GuideApply to Work with KaylaSubmit Your AMA Question(s)Follow Kayla on InstagramSubscribe on YouTubeKayla's Website
- Apr 2, 202643 min
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 resistanceHow constant snacking and ultra-processed foods can worsen blood sugar The critical role muscle mass plays in insulin sensitivityWhy visceral fat creates a vicious metabolic cycleCommon signs and symptoms of insulin resistance3 lifestyle strategies to improve insulin sensitivityWhen intermittent fasting may help—and when it may backfireIf 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 Introduction01:55 Dietary Triggers for Insulin Resistance07:22 The Impact of Muscle Mass & Movement on Insulin Resistance12:03 Sleep and Stress Management17:23 Hormones, Menopause & Insulin Resistance19:43 The Vicious Cycle of Visceral Fat & IR22:52 Signs & Symptoms of Insulin Resistance27:19 Strategies to Combat Insulin Resistance33:59 Insights on Intermittent Fasting40:11 Wrapping Up: Key Takeaways on Insulin ResistanceKeywords: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 101Free Dietitian-Approved Food ListFree Blood Sugar & Metabolic AssessmentBlog Post: Metabolic Flexibility ExplainedThe Metabolic Syndrome of Menopause by Dr. Mary Claire HaverApply to Work with KaylaSubmit Your AMA Question(s)More from Kayla:Follow on InstagramSubscribe on YouTubeKayla's Website
- Mar 23, 202641 min
Insulin 101 (Part I): Why Insulin Resistance Makes Fat Loss Hard
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 Update04:57 Understanding Hormones and the Endocrine System09:32 The Role of Insulin in the Body12:48 Diabetes and Insulin Resistance18:02 How Insulin Affects Blood Sugar 24:46 The Interplay of Insulin and Glucagon28:01 Identifying and Addressing Insulin Resistance38:51 Key Takeaways and Teaser for Part IIKeywords: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 AssessmentApply to Work with KaylaSubmit Your AMA Question(s)More from Kayla:Follow on InstagramSubscribe on YouTubeKayla's WebsiteGet Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter
- Mar 2, 202646 min
Rucking AMA: Weighted Vest vs Rucksack, Increasing Pace, and Footwear
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 vestWhat’s considered a “good” ruck paceHow to use intervals, strength training, and music to increase speedFootwear questionsGrab 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 Introduction06:00 Rucksack vs Weighted Vest: Pros & Cons 21:14 Increasing Ruck Pace22:21 What Is a Good Pace for Rucking?23:59 Cues to Correct Rucking Posture25:42 Ruck Intervals ("Ruck Repeats" or "Ruck Shuffles") to Increase Pace39:45 Footwear Recommendations for Rucking🔗Links Mentioned:Ruck Fit: Build Strength and Endurance by Walking with WeightRuck Fit AudiobookBlog Post: Weighted Vest vs RucksackBookmark Kayla’s Amazon Homepage Rucking Gear from GORUCK:Spy Ruck – Weighted vest for womenBasic Rucker – Great for beginnersRucker 4.0 – Hip-belt compatibleRuck Plate CarrierMackalls – Rucking shoeWeight platesMarmont Tactical Combat BootsGritty Soldier: Ruck Repeats for Speed125 BPM Mix on SpotifyApply to Work with KaylaSubmit Your AMA Question(s)Win The Week NewsletterFollow on InstagramSubscribe on YouTubeKayla's Website
About Sugar & Strength Podcast
Want to take control of your blood sugar, energy, and strength without complicated diets, endless tracking, or punishing workouts?Join Registered Dietitian, Personal Trainer, and RUCK FIT author Kayla Girgen as she breaks down realistic, science-backed strategies to help you feel stronger, more energized, and confident in your body.This podcast is for health-minded individuals who want sustainable results—not extremes. Kayla translates complex nutrition and fitness science into practical, doable habits that fit real life, whether you’re balancing a busy schedule, navigating weight loss, or trying to make sense of conflicting advice.Topics you’ll hear on the show include:Blood sugar balance & metabolic healthContinuous glucose monitoring (CGM) insights for everyday lifeRucking, resistance training, and functional fitnessNutrition strategies that support energy, performance, and fat lossReal-life fueling tips for busy professionalsStress, sleep, and lifestyle factors that impact resultsCommon health myths—and what actually worksWhether you’re just getting started or looking to fine-tune your health, each episode delivers actionable tools to help you move better, eat smarter, and feel stronger.Start listening and subscribe to begin your journey toward balanced blood sugar, sustainable strength, and better health.Follow on InstagramSubscribe on YouTubeWork with KaylaKayla's WebsiteBuy RUCK FIT: Build Strength and Endurance by Walking with WeightAsk Me Anything: Submit Your Question
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