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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 health, Continuous glucose monitoring (CGM) insights for everyday life, Rucking, resistance training, and functional fitness, Nutrition strategies that support energy, performance, and fat loss, Real-life fueling tips for busy professionals, Stress, sleep, and lifestyle factors that impact results, Common health myths—and what actually works. Whether 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.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- 4 weeks ago55 min
Rucking Her Way to Two World Records with Megan Corey
What happens when you accidentally break a world record? According to Megan Corey, you go back and do it again! Megan joins Kayla to share about her training and journey to breaking two Guinness World Records for the fastest half marathon with a 20-pound and 40-pound ruck.Whether you’re a seasoned rucker or new to the sport, Megan’s message is simple: just start, find what feels good, and follow the fun.In this episode, Megan and Kayla discuss:Megan’s discovery of ruckingThe behind-the-scenes of breaking a world recordTraining tips, progression, and scheduleHow to stay motivated in your fitness journeyNutrition and hydration for enduranceUsing data to build self-confidenceBeginner tips and favorite rucking gearBuilding community through ruckingTune in for a conversation that will have you reaching for your ruck, and maybe even a world record of your own.Chapters:00:01 Introduction01:50 The Journey to a Guinness World Record04:46 Preparing for a World Record Attempt07:38 Megan's Training Progression and Increasing Ruck Pace13:20 Recovery and Cross-Training17:00 Fueling for Training and Macro Tracking30:11 Navigating the Training Journey and Staying Motivated on the Hard Days37:00 Building Community Through Rucking39:19 GORUCK Gear and Rucking Events42:47 Pursuing World Records and Future Goals47:49 The Analytical Mindset in Training51:23 Future Plans and Closing ThoughtsKeywords:Speed rucking, GORUCK, hybrid fitness racing, half marathon training, women’s endurance training, weighted vest🔗Links Mentioned:Rucking 101 PDFShop GORUCK gear & eventsRuck Fit: Build Strength and Endurance by Walking with WeightMN Star Tribune articleFollow Megan on InstagramFollow Kayla on Instagram
- Jul 10, 20261h 0m
Understanding HSPs with Jesie Steffes, LPC
Have you ever been told you're "too sensitive" or that you feel things more deeply than everyone else around you? It's not a character flaw. It can be an advantage, and you'll learn why in this episode.Kayla sits down with Jesie Steffes, a licensed professional counselor, grief therapist, and certified intuitive eating counselor, to unpack what it means to be a Highly Sensitive Person (HSP).Jesie breaks down how to tell if you might be an HSP, and practical tools for navigating life with this trait—from setting boundaries (vs. rules) to knowing the difference between “caring” and “carrying,” especially if you work in a helping profession. She also digs into how HSPs relate to food, body image, and emotional eating, and why living in rhythm with the seasons can be a game-changer for your nervous system.If you've ever wondered why you feel frazzled or overstimulated compared to others, you won’t want to miss this conversation.Chapters:00:00 Introduction to Highly Sensitive People (HSPs)04:34 Understanding the HSP Identity09:54 Boundaries as a Love Language20:01 Body Image and Emotional Eating Among HSPs22:33 Practical Strategies for HSPs in Therapy28:13 Caring vs. Carrying in Helping Professions34:08 Establishing Boundaries and Intentional Schedules38:29 Living with the Seasons: Embracing Natural Rhythms45:48 The Power of Writing and Connection51:59 Introducing 'The Way of the Tender' CourseKeywords:highly sensitive person, HSP, Elaine Aron, boundaries, people pleasing, burnout, helping professions, therapy, seasonal living, introvert, self care for empaths🔗Links Mentioned:Visit Jesie’s websiteThe Way of the Tender—8-week course for HSPsSeasonal Self WorkshopsFollow Jesie on InstagramSated Soul on SubstackThe Highly Sensitive Person: How to Thrive When the World Overwhelms You by Elaine N. Aron PhDHSP Self-TestMore from Kayla:Follow Kayla on InstagramSubscribe on YouTubeKayla's WebsiteGet Kayla’s Free Weekly Newsletter
- Jun 16, 202627 min
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 agaveA 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 youSugar alcohols (erythritol, xylitol, maltitol): GI side effects to watch for and how to spot them on a labelAllulose: why it's currently at the top of Kayla's sweetener list and how it behaves differently in the brainHow artificial sweeteners may affect your gut microbiome and potentially drive sugar cravingsHow CGM helps cut through the noise and reveal what's actually spiking your blood sugarResources mentioned:📋 Free CGM Guide — everything you need to know about getting started with continuous glucose monitoring💬 Ask Me Anything — submit your CGM questions for a future AMA episode📺 Watch on YouTube for the full sweetener comparison chart and nutrition label visuals🍎 Apply to work with KaylaChapters:00:00 Introduction to Artificial Sweeteners02:09 Understanding the Sweetness of Artificial Sweeteners07:53 The Benefits of Allulose10:00 Exploring Sweeteners and Common Names12:24 Considerations About Fructose and High Fructose Corn Syrup15:42 Cautions with Sugar Alcohols17:05 Added Sugars and Sugar Alcohols on a Nutrition Facts Label20:44 Considerations for Choosing Sweeteners23:09 Final Thoughts on Sweeteners and Blood Sugar ManagementKeywords: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
- Jun 3, 20261h 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
- May 20, 20261h 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
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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 health, Continuous glucose monitoring (CGM) insights for everyday life, Rucking, resistance training, and functional fitness, Nutrition strategies that support energy, performance, and fat loss, Real-life fueling tips for busy professionals, Stress, sleep, and lifestyle factors that impact results, Common health myths—and what actually works. Whether 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.
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