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

⁠My Wellness Rewired Shop/Freebies⁠

⁠Jenny Worth Website⁠⁠

⁠⁠Worth It Fitness Instagram⁠⁠

⁠⁠DEXA Scan Information ⁠⁠

⁠⁠Body Spec ⁠⁠

⁠⁠Hormone Therapy Resources ⁠⁠

⁠⁠Functional Health Practitioner ⁠⁠Get help reading your bloodwork and understanding your hormones

Blood work: ⁠⁠Function Health⁠⁠ (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

Larissa & Malerie sit down with IFBB Pro Jenny Worth (Worth It Fitness) for Strength Era Episode 2. Discover why building muscle is your superpower for better hormones, metabolism, bone density, energy, and graceful aging — especially in perimenopause and beyond.

Jenny shares practical, no-BS lifting tips, debunks the bulky myth, lifting heavy, protein advice and delivers cycle-smart strategies for busy women.

Grab your weights (or ruck!), feel the motivation, and step into your strongest chapter yet!

Resources:

My Wellness Rewired Lab

My Wellness Rewired Shop/Freebies

Jenny Worth Website

Worth It Fitness Instagram

DEXA Scan Information

Body Spec

Hormone Therapy Resources

Functional Health Practitioner Get help reading your bloodwork and understanding your hormones

Blood work: Function Health (Dr. Mark Hyman)

Key Topics:

• Heavy lifting for women over 50
• Muscle preservation during menopause
• Importance of protein and supplements
• Hormone health and therapy
• Use of DEXA scans for tracking progress

Guest : Jenny Worth

Chapters:

00:00 Introduction to Strength Training and Muscle Building

03:15 Embracing Heavy Lifting for Women

06:23 The Importance of Protein and Supplements

09:12 Understanding Body Composition and DEXA Scans

11:56 Carb Cycling and Nutrition Strategies

15:02 Mindset Shifts and Overcoming Barriers

17:40 Practical Tips for Beginners in Strength Training

22:49 The Importance of Muscle and Weight Training

24:03 Transformative Success Stories in Fitness

25:50 Summer Challenges and Community Support

27:19 The Role of Accountability in Wellness

29:45 Self-Sabotage and Personal Growth

30:34 Rapid Fire Questions: Insights and Hacks

In the first episode of the Strength Era series, discover why muscle is a woman’s ultimate longevity organ.

As we age, losing muscle speeds up hormonal chaos, slows metabolism, weakens bones, and steals independence. This episode reveals how strength training reverses that — protecting your hormones, heart, brain, and vitality like nothing else. No more accepting decline.

Building muscle is the most powerful anti-aging move women can make. Welcome to the Strength Era — where you get stronger, sharper, and more unstoppable with age.

Resources:

Dr. Stacey Sims on Female Fitness

My Wellness Rewired Facebook Group

Key Points:

• Muscle is the organ of longevity, controlling blood sugar, hormones, and brain health.
• Women lose 3-5% of muscle per decade after 30, faster during menopause.
• Strength training boosts metabolism, bone density, and independence.
• Prioritize muscle building early to prevent frailty and injuries.
• Even small, consistent efforts can lead to significant health benefits.

Chapters:

00:00 Introduction to the Strength Era and Series Overview

00:42 Why Women Need Muscle for Health and Longevity

02:18 Muscle as a Metabolic and Functional Organ

03:54 Benefits of Muscle Building for Women

06:32 The Impact of Aging on Muscle and Bone Loss

08:00 The Importance of Strength for Independence

09:57 Estrogen Decline and Its Effects on Muscle and Bone

12:21 The Transition into Menopause and Muscle Loss

14:13 Lifting Heavy and Building Strength Safely

17:56 Time-Efficient Strength Training Tips

19:30 The Power of Small, Consistent Movements

21:50 Join the Strength Movement and Next Steps

Larissa and Malerie share their personal health experiments and practical strategies for proactive women’s health. They break down the most important metabolic and hormonal markers every woman should know, reveal key questions to ask your doctor, and discuss how to reduce inflammation, prevent chronic disease, and age with vitality.

Perfect for anyone ready to move from reactive to proactive wellness.

Get your free "Top 5 Questions to Ask Your Doctor" printable pdf here!

Resources:

Wellness Must Reads

• Glucose Revolution
• Good Energy
• Age like a girl

Key Topics:

• Proactive health questions for doctors
• Metabolic markers and their significance
• Hormonal testing and cycle tracking
• Inflammation and chronic disease prevention
• Lifestyle changes for longevity and vitality

Chapters:

00:00 Introduction to Health Experiments

02:37 Understanding Metabolic Health

06:07 The Impact of Inflammation on Women's Health

09:29 Heart Disease: The Silent Killer of Women

11:38 Taking Control of Women's Health

14:19 The Role of Lifestyle in Health

17:43 Empowering Future Generations

20:05 Five Key Questions for Your Doctor

28:03 Conclusion and Call to Action

Stable energy, fewer cravings, better mood — Glucose Revolution by Jessie Inchauspé delivers simple, powerful hacks that actually work.

Pair it with an affordable Continuous Glucose Monitor (CGM) and you’ll see exactly what’s happening in your body in real time.

This combo is the easiest, most eye-opening wellness biohack we’ve tried. Total game-changer!

Resources:

⁠My Wellness Rewired Book Shop⁠

⁠Glucose Revolution by Jessie Inchauspe -⁠

The Glucose Goddess on Instagram -

Key Topics:

• Blood sugar and mood regulation
• Practical hacks for glucose control
• Impact of diet and timing on blood sugar levels

Chapters:

00:00 Introduction to Glucose Monitoring

00:37 The Importance of Glucose Levels for Women

03:00 Exploring the Book: Glucose Revolution

04:45 Personal Experiences with Continuous Glucose Monitoring

10:17 Implementing Hacks for Better Glucose Control

12:09 The Author's Insights and Hacks for Glucose Management

18:31 The Importance of Breakfast for Glucose Control

20:59 Vinegar Hacks for Blood Sugar Management

22:04 Post-Meal Movement: The Key to Stabilizing Blood Sugar

23:16 Dressing Your Carbs: A Simple Strategy for Better Health

24:43 Long-Term Health: The Role of Blood Sugar Management

25:25 Interactive Game: Spike or No Spike?

35:52 Takeaways and Practical Steps for Better Health

In this eye-opening episode, Larissa and Malerie unpack why blood glucose matters for everyone—not just people with diabetes. They reveal surprising personal insights about food, stress, sleep, and daily habits that standard tests miss. From "healthy" meals that secretly spike your levels to practical, science-backed hacks like meal sequencing, post-meal walks, and fiber-first eating, this conversation delivers actionable tips to stabilize energy, sharpen focus, reduce cravings, and support long-term metabolic health. Perfect for anyone curious about feeling better daily and preventing future issues. Fun, relatable, and empowering—no medical jargon overload!

Resources:

Good Energy Book

Glucose Revolution Book

Dr. Casey Means - Levels Health

Key Topics:

• The impact of glucose levels on mood, energy, and hormones
• The role of CGMs in understanding personal health
• The connection between blood sugar and long-term health risks like Alzheimer's
• Practical tips for managing blood sugar through diet and lifestyle

Chapters:

00:00 Introduction to Glucose Awareness

01:33 Understanding Continuous Glucose Monitors (CGMs)

03:55 The Impact of Glucose on Women's Health

06:37 Glucose and Cognitive Health: The Type 3 Diabetes Connection

08:47 The Importance of Glucose Control

11:23 Practical Tips for Glucose Management

12:56 Game: Spike or No Spike?

13:04 Understanding Blood Sugar Spikes

16:39 Savory Breakfasts vs. Sweet Snacks

19:03 The Impact of Juices and Sweets

21:15 Chia Seed Pudding and Healthy Snacking

23:41 Practical Tips for Blood Sugar Management

24:32 Sisterly Advice and Future Insights

Malerie and Larissa dive barefoot into the transformative power of grounding / Earthing— the ancient-yet-cutting-edge practice of reconnecting your body to the Earth’s natural energy.

From scientific breakthroughs to their own raw, real-life experiments, they uncover how something as simple as walking barefoot or plugging into the ground can dramatically reduce stress, deepen sleep, tame inflammation, and help women reclaim balance during hormonal shifts.

Expect eye-opening insights, laugh-out-loud moments, and practical tips that will have you itching to kick off your shoes and feel the Earth beneath your feet.

Ready to get grounded and glow from the inside out?

Resources:

⁠Clint Ober ⁠- Grounding Pioneer

https://www. MyWellnessRewired.com

Key Topics:

• What grounding is and how it works
• Scientific studies supporting grounding benefits
• Personal grounding experiments and tracking
• Grounding's impact on cortisol, inflammation, and sleep
• Practical ways to incorporate grounding into daily life

Chapters:

00:00 Introduction and Experiment Setup

00:35 Understanding Grounding and Its Benefits

03:29 The Science Behind Grounding

06:12 Personal Experiences and Anecdotes

09:01 Grounding and Health Implications

11:53 Experiment Plans and Tracking Progress

14:39 Conclusion and Future Insights

Join us as Felicea Ramirez shares her inspiring health journey, from early symptoms and misdiagnoses to discovering the power of diet, detox, and self-advocacy. Learn practical tips on healing leaky gut, the importance of organic foods, and how to own your health at any age. — this episode is your reminder that you’re not alone in your body’s chaos. If your gut’s been running the show, hit play for hope, laughs, and actionable wisdom. 💚 #LeakyGutGlowUp

Resources: https://www.mywellnessrewired.com/biohacklab

The Lectin-Free Diet by Dr. Grundy - The Plant Paradox Quick and Easy: The 30-Day Plan to Lose Weight, Feel Great, and Live Lectin-Free

Organic Food Guide (The Dirty Dozen) -https://www.ewg.org/foodnews/

Key Topics:

• Felicea's health journey from age 25 to mid-40s
• The role of diet, detox, and organic foods in healing
• Importance of self-advocacy and personalized health strategies

Guest: Felicea Ramirez

Chapters:

04:37 The Medical Journey and Misdiagnoses

09:45 Turning Point: Discovering the Root Causes

14:27 Implementing Dietary Changes and Fasting

15:19 Navigating Health Challenges with Grace

17:28 The Power of Elimination Diets

19:24 The Role of Supplements in Healing

22:13 Finding Reliable Health Information

24:12 The Ongoing Journey of Healing

26:14 Adapting to Life Changes and Hormonal Shifts

29:11 Rapid Fire Insights on Wellness