Insights from recent episode analysis
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Insights are generated by CastFox AI using publicly available data, episode content, and proprietary models.
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Estimated from 3 chart positions in 3 markets.
By chart position
- 🇯🇵JP · Nutrition#8510K to 30K
- 🇮🇳IN · Nutrition#1781K to 10K
- 🇳🇿NZ · Nutrition#613K to 10K
- Per-Episode Audience
Est. listeners per new episode within ~30 days
7K to 25K🎙 ~2x weekly·9 episodes·Last published 2w ago - Monthly Reach
Unique listeners across all episodes (30 days)
14K to 50K🇯🇵60%🇮🇳20%🇳🇿20% - Active Followers
Loyal subscribers who consistently listen
5.6K to 20K
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* Data sourced directly from platform APIs and aggregated hourly across all major podcast directories.
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Recent episodes
Artificial vs. Natural Sweeteners: A Registered Dietitian's Guide to Blood Sugar Balance
Jun 16, 2026
Unknown duration
Functional Nutrition & Lab Testing: Stress, Burnout & Your Gut with Elizabeth McLaughlin, MS, RD
Jun 3, 2026
Unknown duration
More Than Small Talk: Cultivating Meaningful Conversations & Deep Connections with Cailee Rae
May 20, 2026
Unknown duration
Rucking Through the Hard Stuff: Arthritis Awareness with Travis Chapman and RUCKFWD
May 6, 2026
Unknown duration
3 Mindset Shifts That Take You From Stuck to Unstoppable
Apr 22, 2026
Unknown duration
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| Date | Episode | Description | Length | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 6/16/26 |  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 | — | ||||||
| 6/3/26 | 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 | — | ||||||
| 5/20/26 | 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 | — | ||||||
| 5/6/26 | 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 | — | ||||||
| 4/22/26 | 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 | — | ||||||
| 4/13/26 | 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 | — | ||||||
| 4/2/26 | 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 | — | ||||||
| 3/23/26 | 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 | — | ||||||
| 3/2/26 | 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 | — | ||||||
| 2/19/26 | What to Know About Ozempic & GLP-1 Medications: Weighing the Nutritional Risks, Rewards & Trade-Offs | In this episode, Kayla Girgen, RD, CPT, offers a balanced, honest breakdown of the nutritional risks, metabolic trade-offs, and real-world benefits of GLP-1 receptor agonist medications.These drugs are powerful tools, but they also come with side effects, financial commitment, and lesser-discussed concerns—like changes in motivation, mood, and enjoyment of food. You’ll learn:How GLP-1 receptor agonists workThe difference between semaglutide and tirzepatideThe most common and overlooked side effectsWhy muscle loss is one of the biggest risks—and how to prevent itWhat “anhedonia” is and why it mattersWhat happens when you stop taking a GLP-1 medicationThe financial and physiological realities of long-term useThe critical role of strength training and nutrition while on these drugsIf you’re currently taking a GLP-1 medication, considering one, or simply curious about the hype, this episode will help you think critically and protect your future health.Chapters:00:00 Introduction to the Complexities and Considerations of GLP-1 Medications09:33 Active Ingredients, Brand Names & Terminology for GLP-1 Medications13:52 Incretin Effect of GLP-1 and GIP18:01 GLP-1 Injectables, Pills, and Compounding Pharmacies20:20 Cardiometabolic Benefits of GLP-1 Agonist Medications24:08 Warning About Oral Birth Control and GLP-1 Cessation Before Medical Procedures29:09 Benefits of GLP-1 Agonist Medications32:23 Side Effects of Semaglutide and Tirzepatide38:08 Muscle Loss and How To Minimize It46:49 "Anhedonia": A Less-Known Side Effect of GLP-1RAs51:46 Sustainability, Cost, and Weight Regain55:49 Closing Thoughts and ConsiderationsKeywords:Side effects of GLP-1 weight loss medications, Mounjaro vs Ozempic, GLP-1 receptor agonists explained, semaglutide vs tirzipatide, muscle loss on GLP-1 medications, long-term effects of GLP-1 meds, how to prevent weight regain after Ozempic🔗Links Mentioned In This Episode:Blog Post: GLP-1 Diet Plan: How to Lose Weight Without Losing MuscleShop Cure Electrolytes*Use KAYLA for 20% offJoin the Sugar & Strength Academy*Try for FREE! Your first week is on me.Apply to Work with KaylaSubmit Your AMA Question(s)More from Kayla:Ruck Fit: Build Strength and Endurance by Walking with WeightFree Dietitian-Approved Food ListDownload Kayla’s Free CGM GuideFollow on InstagramSubscribe on YouTubeKayla's Website | — | ||||||
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| 2/8/26 | AMA: Obesity as a Disease, Recommended Blood Tests & Supplements Worth Your Money | In this first AMA (Ask Me Anything) episode of the Sugar & Strength Podcast, host Kayla Girgen, RD, LD, CPT, pulls back the curtain to share the heart behind the podcast and a character profile ChatGPT created about her, offering listeners a deeper look into her journey and values.From there, she dives into Sugar & Strength Academy members’ questions. In this episode, you’ll discover:- How recognizing obesity as a metabolic disease is changing the field of dietetics- Which blood tests are most helpful beyond a standard annual panel - Why “normal” doesn’t always mean “optimal” when it comes to bloodwork- How to decide which supplements are worth it—or not- What supplements may be helpful when taking a GLP-1 medicationThroughout the episode, Kayla emphasizes foundational habits over shortcuts. Thank you for listening!Chapters:00:00 Introduction 02:44 Kayla, According to ChatGPT10:09 Understanding Obesity as a Disease12:39 Education and Testing Criteria for Registered Dietitians17:13 Obesity-Specific Training Available for Dietitians 21:46 Recommended Blood Tests Beyond Routine Panels27:31 Understanding Supplements: What's Worth It and What's Not?38:35 Supplement Recommendations for GLP-1 UsersKeywords:metabolic health, obesity as a disease, bloodwork, optimal labs, GLP-1 medications, supplements, AMA, Registered Dietitian🔗Links Mentioned In This Episode:Join the Sugar & Strength Academy*Try for FREE! Your first week is on me.Shop ProCare Health Bariatric Supplements*use ‘KAYLA’ for 10% offApply to Work with KaylaCure Electrolytes**use ‘KAYLA’ for 20% off**Strawberry Kiwi and Lemonade are my faves!RD/N Board Certification Test SpecificationsCriteria for Obesity Certificate Course from CDRSubmit Your AMA Question(s)More from Kayla:Ruck Fit: Build Strength and Endurance by Walking with WeightJoin the Waitlist for My 5-Week Blood Sugar Breakthrough ProgramFree Dietitian-Approved Food ListFollow on InstagramSubscribe on YouTubeKayla's WebsiteGet Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter | — | ||||||
| 2/8/26 | Muscle, Movement & Metabolism: Building Strength for Better Health | In this episode, Kayla breaks down why muscle is about so much more than aesthetics, and why strength and movement are foundational to metabolism, blood sugar balance, and long-term health. In this episode, you’ll learn:- What makes muscle the most “metabolically active” tissue in the body- Fat loss vs. weight loss—and why the scale can be misleading- Why being a “slow loser” can actually be a good thing- What to know about muscle loss with GLP-1 medications- The three non-negotiables for preserving muscle- Strength training vs. cardio & the unique benefits of each- Why rucking is Kayla’s favorite hybrid exercise for strength & cardiovascular gainsBuilding muscle and strength isn’t optional—it’s an investment in your metabolism, mobility, blood sugar, and future quality of life. Start where you are, build consistency, and focus on progress—not perfection.Chapters:00:00 Introduction02:31 Why Muscle Matters: Muscle Quality03:09 How Muscle Impacts Blood Sugar & Insulin Sensitivity07:18 More Benefits of Muscle on Longevity10:45 Mindset Shift: Fat Loss vs. Weight Loss14:23 How Weight Loss Impacts Body Composition18:53 Strength Training vs Cardio: What's Better?25:06 Rucking: The Ultimate Hybrid Exercise28:13 Final ThoughtsKeywords:blood sugar balance, insulin sensitivity, metabolic health, muscle and metabolism, strength training for women, fat loss vs weight loss, body composition🔗Links Mentioned In This Episode:Ruck Fit: Build Strength and Endurance by Walking with WeightBlog posts:- Strength vs. Cardio: What’s Better?- Weighted Vest vs Rucksack: Which Is Better for Walking with Weight?- Rucking for Women: How to Level Up Your Walks, Build Strength, and Boost ConfidenceBMR/REE Calculator- Estimate how many calories you burn at restJoin the Waitlist for My 5-Week Blood Sugar Breakthrough ProgramRucking 101 PDFJoin the Sugar & Strength AcademyApply to Work with Kayla**Private coaching with CGM includes gluSubmit Your AMA Question(s)More from Kayla:Follow on InstagramSubscribe on YouTubeKayla's WebsiteGet Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter | — | ||||||
| 2/8/26 | Why Bother With Blood Sugar: Short-Term Wins, Long-Term Gains & How CGM Can Help | In this foundational episode of the Sugar & Strength Podcast, Kayla Girgen, RD, LD, CPT breaks down why blood sugar balance matters far beyond diabetes, including how it connects to weight loss, energy, metabolic health, and long-term disease prevention. Kayla walks through the short-term and long-term benefits of stabilizing blood sugar and introduces continuous glucose monitoring (CGM) as a powerful awareness toolIn this episode, you’ll learn:- What blood sugar balance really means- How blood sugar spikes and crashes drive cravings, fatigue, and food noise- Short-term benefits of balancing blood sugar- Long-term benefits for metabolic health- What Continuous Glucose Monitoring (CGM) is - How CGM works and how to get one for yourself- Pros and cons of CGMKayla also shares resources to help you get started, including a free CGM Quick Start Guide and YouTube video walking through the Dexcom Stelo application.Chapters:0:03 Introduction to Blood Sugar Balance and CGM3:14 Short-Term Benefits of Blood Sugar Management9:22 Long-Term Benefits of Blood Sugar Management18:31 Continuous Glucose Monitoring (CGM) Overview32:57 Conclusion and Next StepsKeywords:blood sugar balance, continuous glucose monitoring (CGM), metabolic health, Dexcom Stelo, cravings, weight loss🔗 Links Mentioned In This Episode:Download Kayla’s Free CGM GuidePurchase Dexcom Stelo on Amazon* *Ignore the poor reviews; many come from users who struggle to interpret the data or get a replacement when things go wrong—that’s where a coach like me comes in!Watch Kayla’s Dexcom Stelo Application on YouTubeApply to Work with KaylaJoin the Waitlist for My 5-Week Blood Sugar Breakthrough ProgramSubmit Your AMA Question(s)More from Kayla:Follow on InstagramSubscribe on YouTubeKayla's WebsiteGet Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter | — | ||||||
| 1/21/26 | Beyond the Noise: What To Expect from the Sugar & Strength Podcast | In this first episode of the Sugar & Strength Podcast, Kayla Girgen, RD, LD, CPT, shares the vision behind the podcast and what listeners can expect.From blood sugar balance and continuous glucose monitoring (CGM) to functional fitness and rucking, this podcast cuts through health and nutrition noise with layered, nuanced conversations.Grounded in Kayla’s experience as a Registered Dietitian, Personal Trainer, and long-time coach, the goal is to help listeners find practical, sustainable solutions that fit their life, because there is no one-size-fits-all approach.Chapters00:00 Introduction to Sugar and Strength Podcast03:25 The Shift from Influencer Culture to Long-Form Content05:51 Building a Foundation for Blood Sugar and Strength07:16 Kayla's Personal Journey and Professional Background11:11 The Role of Continuous Glucose Monitoring in Nutrition14:16 Personal Interests and Closing ThoughtsKeywords:blood sugar, strength training, continuous glucose monitoring, nutrition, personal training, health podcast, wellness, dietitian, fitness, lifestyleFollow on InstagramSubscribe on YouTubeWork with KaylaKayla's WebsiteBuy RUCK FIT: Build Strength and Endurance by Walking with Weight Ask Me Anything: Submit Your Question Death of Influencer Culture by Alex Manderstam | — | ||||||
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3 placements across 3 markets.
Chart Positions
3 placements across 3 markets.