In this conversation, Larissa and Malerie discuss the power of vision boards as a tool for women's health and empowerment. They explore the science behind vision boards, including the neuroscience of visualization and the role of the reticular activating system in focusing on goals. The hosts share practical tips for creating effective vision boards, emphasizing the importance of actionable steps and regular updates. They also highlight the health benefits of vision boards, including reduced anxiety and improved motivation. The conversation includes a fun segment of Vision Board Mad Libs, showcasing the creative aspect of goal setting. Ultimately, they encourage listeners to take action and make their vision boards a reality for a successful 2026.

Takeaways:

• Empowering women through health and biohacking is essential.
• Vision boards are a powerful tool for setting intentions.
• AI technology simplifies the creation of vision boards.
• Visualization techniques are backed by neuroscience.
• The reticular activating system helps focus on goals.
• Images on vision boards can evoke stronger emotional responses than words.
• Regular engagement with vision boards can reduce anxiety and improve life satisfaction.
• Updating vision boards seasonally keeps goals fresh and relevant.
• Taking small, actionable steps is crucial for achieving goals.
• Vision boards should be visible daily to reinforce motivation.

Chapters:

00:00 Empowering Women Through Health Optimization

03:04 The Science Behind Vision Boards

05:08 Visualization and Its Impact on Achievement

08:18 The Role of the Reticular Activating System

09:39 Emotional Benefits of Vision Boards

12:39 Creating Actionable Steps for Success

15:31 The Importance of Realistic Goals

18:25 Health Benefits of Visualization

21:20 Updating Your Vision Board for Growth

24:11 The Connection Between Seasons and Goals

26:59 Fun with Vision Board Mad Libs

28:54 Exploring Daily Rituals for Hormonal Balance

31:59 Imagining a Wealthy and Healthy Future

39:18 Practical Tips for Effective Vision Boards

45:10 The Power of Visualization and Action

47:55 Bloopers & Disclaimer

In this conversation, Malerie and Larissa reflect on their experiences and learnings from 2025, discussing their top biohacks, what they found worth investing in, and their favorite free wellness strategies. They share personal routines, flops, and adjustments they plan to make moving forward. The duo also plays a fun game called 'Hack or Whack,' evaluating popular biohacks and sharing insights on what works and what doesn't. They conclude with excitement for the upcoming year and the new strategies they plan to explore.

Takeaways:

• Magnesium is essential for relaxation and stress relief.
• Hydration is crucial for overall health and wellness.
• Creatine can help with memory and cognitive function.
• Rucking is an effective and low-cost exercise.
• Intermittent fasting can save money and improve health.
• Gratitude practices can enhance mental well-being.
• Regular lab work helps track health progress.
• Cold plunges and saunas are valuable investments for health.
• Morning sunlight exposure can reset circadian rhythms.
• Consistency in health practices is more important than perfection.

Chapters:

00:00 Reflecting on 2025: A Year in Review

01:18 Top Biohacks: Best and Worst Recommendations

04:49 Investing in Health: Worthwhile Hacks

08:13 Free and Effective Hacks: Intermittent Fasting and Gratitude

12:51 Daily Routines: Stacking Hacks for Success

18:26 Unsuccessful Attempts: Learning from Flops

22:44 The Challenges of Home Maintenance

24:42 Learning from Health Flops

26:31 Exploring Biohacks and Their Effectiveness

27:57 Game Time: Hack or Whack?

36:31 Looking Ahead: Exciting Health Trends for 2026

45:48 Bloopers & Disclaimer

In this conversation, Malerie and Larissa discuss the complexities of burnout and chronic stress, particularly among women. They explore the symptoms of stress, the difference between healthy and maladaptive stress, and the significant impact chronic stress has on physical and mental health. The hosts emphasize the importance of self-awareness, recognizing personal stressors, and the need for healthy boundaries. They also debunk common myths about stress management and provide practical strategies for managing stress, including breathing exercises, movement, and gratitude practices. The conversation highlights the importance of community support and the necessity of being one's own advocate in managing stress and burnout.

Takeaways

• Burnout can manifest as chronic stress that feels inescapable.
• Chronic stress can impair energy production and increase health risks.
• Healthy stress can motivate and push you forward, while maladaptive stress can lead to burnout.
• Recognizing personal signs of stress is crucial for management.
• Setting healthy boundaries is essential for work-life balance.
• Community support can help in managing stress and finding joy.
• Breathing exercises can effectively lower cortisol levels.
• Practicing gratitude can shift focus from negative to positive experiences.
• Movement and nature can significantly reduce stress levels.
• Being your own detective is key to understanding and managing stress.

Chapters:

00:00 Introduction and Light Banter

00:18 Understanding Chronic Stress in Women

10:22 The Impact of Stress on Health

18:35 Identifying Stress Symptoms

22:37 Debunking Stress Myths

25:36 Understanding Stress and Its Myths

27:11 Becoming Your Own Detective

31:54 Simple Stress Management Techniques

42:37 Community Support and Boundaries

45:41 Addressing Sleep Issues and Stress

46:38 Finding Alternatives to Meditation

51:09 Disclaimer

In this conversation, Malerie and Larissa discuss the Let Them Theory by Mel Robbins, focusing on its application in managing stress, especially during the holiday season. They explore the impact of chronic stress on women, the importance of taking control of one's life, and practical biohacks to reduce stress. The discussion emphasizes the significance of gratitude, setting healthy boundaries, and the power of letting go to improve emotional well-being and relationships.

Notable Links:

This post contains affiliate links, and I may earn a commission if you buy through them (at no extra cost to you).

1. The Let Them Theory, by Mel Robbins

Takeaways:

• The Let Them Theory helps reclaim personal power.
• Chronic stress affects women's health significantly.
• Understanding what you can control reduces stress.
• Practicing gratitude rewires the brain for positivity.
• Setting healthy boundaries is essential for well-being.
• Breathing exercises can lower cortisol levels quickly.
• Positive social interactions boost stress relief for women.
• Letting go of control improves relationships.
• Mindfulness practices enhance emotional resilience.
• The Let Them Theory is a practical tool for the holidays.

Chapters:

00:00 Exploring the Let Them Theory

03:47 Understanding Chronic Stress and Its Effects

08:04 The Concept of Letting Go and Taking Control

10:46 Improving Relationships Through the Let Them Theory

13:34 Practical Applications of the Let Them Theory

17:23 Biohacks for Stress Reduction

20:22 Setting Healthy Boundaries and Social Connections

23:12 Empowering Parenthood: The Journey of Support

24:31 Managing External Opinions: The Power of Perspective

25:03 Gratitude Journals: Rewiring Your Mind

27:29 Letting Go: The Freedom of Acceptance

30:39 Living Your Wild and Precious Life

33:43 The Importance of Personal Responsibility

36:39 Rediscovering Yourself: The Journey of Unlearning

40:24 Love and Control: Finding Balance in Relationships

44:01 Disclaimer

In this conversation, Malerie and Larissa share their experiences and insights from a 72-hour fast, discussing the challenges they faced, the mental clarity they achieved, and the science behind fasting's health benefits. They explore the physiological effects of fasting, including stem cell production, metabolic resets, and hormonal recalibration. The duo also addresses community questions, providing practical tips for those considering fasting, and emphasize the importance of hydration and gradual refeeding. Ultimately, they advocate for incorporating fasting into a wellness routine for improved health and longevity.

Takeaways:

• The 72-hour fast can lead to significant mental clarity and productivity.
• Hydration and electrolyte balance are crucial during extended fasting.
• Breaking a fast should be done gradually to avoid digestive issues.
• Fasting can stimulate stem cell production and aid in tissue repair.
• Intermittent fasting can be a more manageable way to achieve health benefits.
• A metabolic reset can occur after a long fast, improving insulin sensitivity.
• Women may experience different effects during fasting due to hormonal cycles.
• Regular intermittent fasting can complement longer fasts for sustained health benefits.
• Fasting can help clear inflammation and improve overall well-being.
• Community support and shared experiences enhance the fasting journey.

Chapters:

00:00 The Journey of a 72-Hour Fast

06:13 Understanding the Science Behind Fasting

12:30 The Benefits of Extended Fasting

20:35 Metabolic Reset and Hormonal Balance

26:19 Integrating Intermittent Fasting for Longevity

26:45 The Surprising Clarity of Fasting

28:49 Frequency and Maintenance of Fasting

31:06 Weight Loss Expectations from Fasting

32:48 Fasting and Women's Health

35:44 The Benefits of Day Three

37:30 Refeeding After a Fast

41:21 Intermittent Fasting as a Lifestyle

45:19 Disclaimer

In this episode, Larissa and Malerie discuss their experiences with day 2 of a 72-hour fast, exploring various fasting protocols, their physical and mental effects, and the science behind fasting. They share insights on how to manage fasting with lifestyle changes, what breaks a fast, and the importance of listening to one's body during fasting. The conversation also addresses community questions about fasting and concludes with plans for future fasting episodes.

Notable Links: Cortisol Manager - a supplement for supporting healthy cortisol levels and a healthy stress response

Takeaways:

• Day two of fasting is often the hardest.
• Proper preparation can ease the fasting experience.
• Fasting can lead to significant weight loss and health benefits.
• Listening to your body is crucial during fasting.
• Different fasting protocols can suit different lifestyles.
• Fasting can help regulate hormones and improve sleep quality.
• Stress levels can impact fasting effectiveness.
• Community support can enhance the fasting experience.
• Fasting can be beneficial for women in different life phases.
• It's important to know what breaks a fast to maintain its benefits.

Chapters:

00:00 Introduction to Fasting and Current Experience

09:26 Exploring Fasting Protocols

14:00 Understanding Fasting Benefits and Effects

20:57 Personal Insights and Future Considerations

21:49 Navigating Life Phases and Fasting

23:37 Cortisol Management and Stress

25:49 The Importance of Listening to Your Body

27:11 Intermittent Fasting and Longevity Benefits

29:23 Skin Health and Fasting

30:25 Pairing Fasting with Other Biohacks

34:40 Handling Social Eating During Fasts

37:59 Experiences and Changes After Extended Fasts

40:25 Disclaimer

In this engaging conversation, Malerie and Larissa explore the concept of intermittent fasting, sharing their personal journeys and experiences. They discuss the various protocols, benefits, and challenges associated with fasting, emphasizing the importance of listening to one's body and adapting to individual needs. The conversation also touches on the social dynamics of fasting, its impact on family nutrition, and the broader health benefits beyond weight loss. They provide valuable tips and resources for beginners looking to incorporate intermittent fasting into their lifestyle.

Takeaways:

• Intermittent fasting is about controlling when you eat, not what you eat.
• The concept of time-restricted eating can lead to various health benefits.
• Personal experiences with intermittent fasting can vary widely.
• Different fasting protocols exist, such as 16:8, 18:6, and 24-hour fasts.
• Fasting can help combat insulin resistance.
• The benefits of fasting extend beyond weight loss to overall health and longevity.
• Fasting can change your relationship with food and hunger cues.
• Social situations can be challenging for those practicing intermittent fasting.
• Listening to your body is crucial when determining fasting protocols.
• Resources like 'Delay, Don't Deny' and 'Fast Feast Repeat' are helpful for beginners.

Chapters:

00:00 Introduction to Intermittent Fasting

02:42 Understanding the Basics of Intermittent Fasting

05:44 Personal Journeys and Discoveries

08:48 The Science Behind Intermittent Fasting

11:41 Preparing for Longer Fasts

14:38 Challenges and Strategies in Fasting

18:31 The Impact of Fasting on Metabolism

20:42 Fasting and Sleep Quality

22:21 Cultural Perspectives on Food and Eating

25:59 Understanding Hunger and Satiety

29:44 Intermittent Fasting as a Lifestyle

31:58 The Benefits of Fasting for Inflammation

35:22 Community and Shared Experiences in Fasting

36:33 The Power of Body Recomposition and Autophagy

39:05 Cycle Syncing and Intermittent Fasting for Women

42:08 Understanding Fasting Without Stressing the Body

46:14 Health Benefits Beyond Weight Loss

48:09 Beginner Tips and Resources for Intermittent Fasting

55:52 Disclaimer

In this conversation, Larissa and Malerie explore the transformative power of gratitude, discussing its scientific backing and practical applications. They emphasize how gratitude can enhance emotional and social wellbeing, improve mental health, and even contribute to longevity. The discussion includes personal anecdotes, scientific studies, and practical tips for incorporating gratitude into daily life, making it accessible and beneficial for everyone, especially women.

Takeaways:

• Gratitude can rewire your brain and improve mental health.
• Practicing gratitude is linked to better emotional and social wellbeing.
• Gratitude can enhance sleep quality and reduce anxiety.
• Women practicing gratitude have lower mortality rates according to studies.
• Gratitude is a free practice with numerous benefits.
• Expressing gratitude can strengthen relationships and improve mood.
• Mindfulness and gratitude can be combined for greater impact.
• Gratitude practices can help women manage hormonal changes and stress.
• Starting small with gratitude can lead to significant changes over time.
• Gratitude can be practiced in various ways, including journaling and verbal expressions.

Chapters:

00:00 The Power of Gratitude

04:22 Science Behind Gratitude

10:28 Gratitude as a Tool for Resilience

16:25 Gratitude in Daily Life

18:54 The Power of Positive Thinking

20:15 Implementing a Gratitude Practice

21:43 The Importance of Genuine Gratitude

23:34 Expressing Gratitude to Others

26:25 Mindful Moments and Gratitude

28:42 Finding Gratitude in Nature

30:24 Gratitude Apps and Tools

31:07 Community Questions on Gratitude

34:13 The Science Behind Gratitude

36:21 Taking Action: Start Your Gratitude Journey