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 become
• Why your daily routines (or lack of them) might be keeping you stuck
• A simple way to create more structure and follow-through in your week
• The truth about whether your actions match your values
• One small question to help you take action in the next 24 hours
  

If 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 Become
08:06 Daily Rituals and Weekly/Monthly Rhythms
12:10 Value Alignment and Relationships
15:50 The Journey Doesn't Have a Finish Line
17:18 Sugar & Strength Academy Updates

Keywords:
mindset, weight loss journey, women’s health


🔗 Links Mentioned In This Episode:

Small Business Sister Circle

Earn Your Happy Podcast: The Fastest Way to Elevate Your Presence + Income with Chellie Carlson

Pomodoro Timer App

Finish: Give Yourself the Gift of Done by Jon Acuff

Free Win The Week Newsletter

Join the Sugar & Strength Academy
*Try for FREE! Your first week is on me.

Apply to Work with Kayla

Follow on Instagram

Subscribe on YouTube

Kayla's Website

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 CGMs
• What glucotypes are and how they help drive personalized insights
• How excessive insulin production can mask metabolic problems
• The importance of looking beyond glucose to understand insulin dynamics
• Simple data points that reveal metabolic dysfunction
• The bi-directional relationship of inflammation and glucose control
• What “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 Introduction
01:04 Karen's Journey Into Nutrition
05:20 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 Resistance
36:28 The Connection Between Blood Sugar and Insulin Resistance
42:19 How to Read CGM Data Without Overthinking It
46:20 ACV and Curcumin: Surprising Discoveries from Blood Sugar Research
50:58 Prediabetes and the Oral Glucose Tolerance Test (OGTT)
56:35 Closing Thoughts on the Book Writing Process

Keywords:
blood sugar, continuous glucose monitoring (CGM), insulin resistance, diabetes, inflammation, glucotypes, apple cider vinegar, curcumin, metabolic dysfunction, author


More from Karen:
Hack Your Blood Sugar on Amazon

Hack Your Blood Sugar Homepage

Karen’s Website

Metabolic Mastermind Hive

Using CGM in Clinical Practice Facebook Group

More from Kayla:

Download Kayla’s Free CGM Guide

Apply to Work with Kayla

Submit Your AMA Question(s)

Follow Kayla on Instagram

Subscribe on YouTube

Kayla's Website

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 resistance
• How constant snacking and ultra-processed foods can worsen blood sugar
• The critical role muscle mass plays in insulin sensitivity
• Why visceral fat creates a vicious metabolic cycle
• Common signs and symptoms of insulin resistance
• 3 lifestyle strategies to improve insulin sensitivity
• When intermittent fasting may help—and when it may backfire
  

If 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 Introduction
01:55 Dietary Triggers for Insulin Resistance
07:22 The Impact of Muscle Mass & Movement on Insulin Resistance
12:03 Sleep and Stress Management
17:23 Hormones, Menopause & Insulin Resistance
19:43 The Vicious Cycle of Visceral Fat & IR
22:52 Signs & Symptoms of Insulin Resistance
27:19 Strategies to Combat Insulin Resistance
33:59 Insights on Intermittent Fasting
40:11 Wrapping Up: Key Takeaways on Insulin Resistance

Keywords:
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 101

Free Dietitian-Approved Food List

Free Blood Sugar & Metabolic Assessment

Blog Post: Metabolic Flexibility Explained

The Metabolic Syndrome of Menopause by Dr. Mary Claire Haver

Apply to Work with Kayla

Submit Your AMA Question(s)

More from Kayla:

Follow on Instagram

Subscribe on YouTube

Kayla's Website

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 Update
04:57 Understanding Hormones and the Endocrine System
09:32 The Role of Insulin in the Body
12:48 Diabetes and Insulin Resistance
18:02 How Insulin Affects Blood Sugar
24:46 The Interplay of Insulin and Glucagon
28:01 Identifying and Addressing Insulin Resistance
38:51 Key Takeaways and Teaser for Part II

Keywords:
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 Assessment

Apply to Work with Kayla

Submit Your AMA Question(s)

More from Kayla:

Follow on Instagram

Subscribe on YouTube

Kayla's Website

Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

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 vest

• What’s considered a “good” ruck pace
• How to use intervals, strength training, and music to increase speed
• Footwear questions

Grab 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 Introduction
06:00 Rucksack vs Weighted Vest: Pros & Cons
21:14 Increasing Ruck Pace
22:21 What Is a Good Pace for Rucking?
23:59 Cues to Correct Rucking Posture
25:42 Ruck Intervals ("Ruck Repeats" or "Ruck Shuffles") to Increase Pace
39:45 Footwear Recommendations for Rucking

🔗Links Mentioned:

Ruck Fit: Build Strength and Endurance by Walking with Weight

Ruck Fit Audiobook

Blog Post: Weighted Vest vs Rucksack

Bookmark Kayla’s Amazon Homepage

Rucking Gear from GORUCK:

• Spy Ruck – Weighted vest for women
• Basic Rucker – Great for beginners
• Rucker 4.0 – Hip-belt compatible
• Ruck Plate Carrier
• Mackalls – Rucking shoe

Weight plates

Marmont Tactical Combat Boots

Gritty Soldier: Ruck Repeats for Speed

125 BPM Mix on Spotify

Apply to Work with Kayla

Submit Your AMA Question(s)

Win The Week Newsletter

Follow on Instagram

Subscribe on YouTube

Kayla's Website

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 work
• The difference between semaglutide and tirzepatide
• The most common and overlooked side effects
• Why muscle loss is one of the biggest risks—and how to prevent it
• What “anhedonia” is and why it matters
• What happens when you stop taking a GLP-1 medication
• The financial and physiological realities of long-term use
• The critical role of strength training and nutrition while on these drugs

If 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 Medications
09:33 Active Ingredients, Brand Names & Terminology for GLP-1 Medications
13:52 Incretin Effect of GLP-1 and GIP
18:01 GLP-1 Injectables, Pills, and Compounding Pharmacies
20:20 Cardiometabolic Benefits of GLP-1 Agonist Medications
24:08 Warning About Oral Birth Control and GLP-1 Cessation Before Medical Procedures
29:09 Benefits of GLP-1 Agonist Medications
32:23 Side Effects of Semaglutide and Tirzepatide
38:08 Muscle Loss and How To Minimize It
46:49 "Anhedonia": A Less-Known Side Effect of GLP-1RAs
51:46 Sustainability, Cost, and Weight Regain
55:49 Closing Thoughts and Considerations

Keywords:
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 Muscle

Shop Cure Electrolytes
*Use KAYLA for 20% off

Join the Sugar & Strength Academy
*Try for FREE! Your first week is on me.

Apply to Work with Kayla

Submit Your AMA Question(s)

More from Kayla:

Ruck Fit: Build Strength and Endurance by Walking with Weight

Free Dietitian-Approved Food List

Download Kayla’s Free CGM Guide

Follow on Instagram

Subscribe on YouTube

Kayla's Website

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 medication

Throughout the episode, Kayla emphasizes foundational habits over shortcuts. Thank you for listening!

Chapters:

00:00 Introduction
02:44 Kayla, According to ChatGPT
10:09 Understanding Obesity as a Disease
12:39 Education and Testing Criteria for Registered Dietitians
17:13 Obesity-Specific Training Available for Dietitians
21:46 Recommended Blood Tests Beyond Routine Panels
27:31 Understanding Supplements: What's Worth It and What's Not?
38:35 Supplement Recommendations for GLP-1 Users

Keywords:
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% off

Apply to Work with Kayla

Cure Electrolytes*
*use ‘KAYLA’ for 20% off
**Strawberry Kiwi and Lemonade are my faves!

RD/N Board Certification Test Specifications

Criteria for Obesity Certificate Course from CDR

Submit Your AMA Question(s)

More from Kayla:

Ruck Fit: Build Strength and Endurance by Walking with Weight

Join the Waitlist for My 5-Week Blood Sugar Breakthrough Program

Free Dietitian-Approved Food List

Follow on Instagram

Subscribe on YouTube

Kayla's Website

Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter

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 gains

Building 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 Introduction
02:31 Why Muscle Matters: Muscle Quality
03:09 How Muscle Impacts Blood Sugar & Insulin Sensitivity
07:18 More Benefits of Muscle on Longevity
10:45 Mindset Shift: Fat Loss vs. Weight Loss
14:23 How Weight Loss Impacts Body Composition
18:53 Strength Training vs Cardio: What's Better?
25:06 Rucking: The Ultimate Hybrid Exercise
28:13 Final Thoughts

Keywords:
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 Weight

Blog 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 Confidence

BMR/REE Calculator
- Estimate how many calories you burn at rest

Join the Waitlist for My 5-Week Blood Sugar Breakthrough Program

Rucking 101 PDF

Join the Sugar & Strength Academy

Apply to Work with Kayla*
*Private coaching with CGM includes glu

Submit Your AMA Question(s)

More from Kayla:

Follow on Instagram

Subscribe on YouTube

Kayla's Website

Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter