In this conversation, Malerie and Larissa delve into the complexities of skin health, discussing foundational blocks for achieving healthy skin, the science behind aging, and the impact of inflammation. They explore various biohacks and lifestyle changes that can enhance skin quality, emphasizing the importance of self-care and nutrition. The discussion also includes community confessions about past skincare fails and emerging trends in skincare, highlighting the need for informed choices in a market filled with unregulated products.

Takeaways:

• Skin is the largest organ and reflects internal health.
• Women face unique challenges with skin due to hormonal changes.
• 70-80% of skin aging is influenced by factors other than age.
• Chronic inflammation is a major contributor to skin issues.
• Prioritizing sleep can significantly improve skin health.
• Eating antioxidant-rich foods supports skin vitality.
• Biohacks like red light therapy can enhance skin appearance.
• Understanding the ingredients in skincare products is crucial.
• Self-care practices can reduce stress and improve skin health.
• Emerging trends in skincare include peptides and NAD+ for anti-aging.

Chapters:

00:00 The Journey to Healthy Skin

05:14 Understanding Skin Aging

10:07 The Villains of Skin Health

15:07 The Role of Inflammation

18:15 The Impact of Toxins on Skin

19:47 Empowerment Through Knowledge

20:52 Skincare Confessions and Lessons Learned

23:27 The Trials of Teenage Skincare

25:37 Unlocking the Secrets of Beauty Sleep

29:11 Harnessing the Power of Sunlight and Red Light Therapy

30:10 The Role of Collagen and Nutrition in Skin Health

32:27 Managing Stress for Better Skin

36:13 The Importance of Antioxidants and Nutrition

38:07 Exploring Advanced Skincare Solutions

41:38 The Science of Skin and Hormonal Cycles

45:32 Key Takeaways for Radiant Skin

This conversation explores the profound impact of friendship on health and well-being, particularly for women. The hosts discuss how friendships serve as a biohack, providing emotional support, reducing stress, and even lowering mortality risk. They emphasize the importance of intentionality in maintaining friendships and the various types of friends that contribute to a fulfilling life. The discussion also touches on the role of technology in staying connected and the need to create rituals that foster these relationships over time.

Takeaways:

• Friendship is essential for women's health and well-being.
• Positive friendships can significantly reduce stress and improve mental health.
• The lack of strong social ties can predict earlier death as strongly as smoking.
• Friendships can help with hormonal optimization and reduce PMS symptoms.
• Regular physical touch and emotional intimacy with friends can lower cortisol levels.
• Friendships can down-regulate inflammatory responses in the body.
• Intentionality is key in maintaining friendships as adults.
• Different types of friends fulfill different needs in our lives.
• Technology can help bridge the gap in long-distance friendships.
• Creating rituals can strengthen and maintain friendships over time.

Chapters:

00:00 The Power of Friendship

03:13 Friendship as a Biohack

05:58 Health Benefits of Female Friendships

08:58 Friendship and Longevity

12:07 Friendships as Supplements

15:00 The Role of Humor in Friendships

20:06 The Healing Power of Laughter

21:51 The Importance of Accountability

24:39 Embracing the 'Bad Mom' Mentality

27:31 The Role of a Non-Judgmental Friend

30:40 Navigating Friendship Through Life's Phases

35:11 Creating Rituals to Maintain Friendships

39:47 The Lifelong Benefits of Friendship

Discover how optimizing your sleep can dramatically enhance your energy, mood, hormonal health, and longevity. In this lively conversation, Malerie and Larissa break down simple, science-backed strategies to transform your nights and mornings.

In this episode:

• Why women need 20 minutes more sleep than men and how stress impacts this need.

• The essential link between sleep, cortisol, and your circadian rhythm.

• Practical tips: consistent sleep schedules, morning light, caffeine curfew, cool room environments, and magnesium routines.

• Surprising research on hormone fluctuations causing vivid dreams and nightmares.

• Busting myths about working out at night and napping.

• How sleep quality affects long-term health risks like hypertension and diabetes.

• Personal stories of sleep deprivation and recovery.

Remember: Sleep is your most powerful biohack. Protect it, optimize it, and reap the lifelong health rewards.

Timestamps:

00:00 - Introduction: Why sleep is the foundation of health for women
00:25 - The critical role of sleep in energy, mood, and longevity
01:00 - Women need 20 more minutes of sleep: what disrupts their sleep patterns
03:17 - Stress and hormonal influences: the cycle that impacts sleep quality
04:50 - How poor sleep increases health risks like hypertension and diabetes
06:34 - The importance of sleep timing: deep sleep before midnight
08:00 - The Disneyland analogy: sleep as nightly maintenance crew
09:14 - Extra risks during menopause & perimenopause: heart health and sleep
10:19 - Personal story: experiencing restless leg syndrome and sleep recovery
12:19 - The science of cortisol and circadian rhythm in sleep regulation
13:15 - Deep dive into sleep stages: light, deep, and REM sleep
14:13 - Challenging the myth: cortisol's essential role in the morning
15:20 - Managing cortisol to improve sleep and energy
16:36 - The importance of morning light exposure and establishing routines
17:44 - Six simple actions for better sleep: routines and rituals
18:12 - Consistent wake-up and sleep times—your first step
18:54 - The power of morning sunlight: “light sledgehammer”
20:22 - The benefits of a cooling sleep environment and hot baths/shows
22:01 - Caffeine curfew: how cutting caffeine after 1 or 2 pm boosts sleep
24:36 - Magnesium and evening routines: winding down with magnesium and worry downloads
28:39 - Reducing evening light and screen time to promote melatonin production
33:22 - The importance of sleep timing over quantity alone
34:37 - Myth busting: working out at night and the truth about naps
36:40 - Short naps Vs. sleep pressure: how long naps can sabotage your sleep cycle
41:23 - Tracking HRV and recovery: signs of a well-rested body
43:12 - Protecting your routine to maximize sleep quality and health
44:36 - Final tips: morning light, cool room, caffeine cut-off, and evening rituals
45:36 - Our mission: empowering women to own their health, one biohack at a time

In this conversation, Larissa and Malerie explore the multifaceted benefits of meditation, emphasizing its role in stress reduction, mental clarity, and overall well-being. They discuss various types of meditation, practical tips for incorporating it into daily life, and the scientific backing for its effectiveness. The conversation highlights meditation as a powerful tool for women to manage stress and enhance their mental health, ultimately promoting a healthier and happier lifestyle.

Takeaways:

• Meditation is a workout for your mind, similar to physical exercise.
• There are many types of meditation, each serving different purposes.
• Mindfulness meditation can significantly lower stress and anxiety levels.
• Meditation can improve heart health and lower blood pressure.
• Practicing meditation can enhance emotional well-being and resilience.
• Consistency in meditation practice is more important than duration.
• Meditation can help reduce pain perception naturally.
• Meditation is a free and accessible tool for self-improvement.
• Incorporating meditation into daily routines can be done in short bursts.
• Meditation can promote longevity by slowing cellular aging.

Chapters:

00:00 Introduction to Meditation and Its Benefits

01:14 Understanding Different Types of Meditation

04:00 The Science Behind Meditation

06:57 Meditation as a Tool for Stress Management

09:48 Biohacking and Brain Optimization through Meditation

14:09 The Importance of Being Present

14:43 Meditation as a Mental Workout

15:37 Stress Resilience Through Meditation

16:54 Meditation and Longevity

18:46 Community Questions on Meditation

20:10 Finding Time to Meditate

21:37 Meditation Techniques for Anxiety

25:42 Meditation for Better Sleep

28:38 Key Takeaways for Starting Meditation

32:03 Disclaimer

In this conversation, Larissa and Malerie explore the concept of biohacking on a budget, emphasizing that optimizing health doesn't require expensive gadgets. They discuss various free and low-cost strategies for improving health and longevity, including building effective morning and evening routines, the importance of community and accountability, and the power of gratitude and mindfulness practices. The episode concludes with key takeaways and encouragement for listeners to start implementing these practices in their daily lives.

Takeaways:

• Biohacking doesn't have to be expensive.
• Start simple and stack your wins.
• Consistency beats expensive gadgets every single time.
• The best biohack is the one you will actually do.
• Health is wealth, you don't need a big budget.
• Eliminating the bad is often more powerful than adding the good.
• Community and joy are underrated biohacks.
• You can do this anywhere, just bring a backpack.
• Gratitude practice boosts your mood and reduces stress.
• You already have everything you need to start today.

Chapters:

00:00 Introduction and Setting the Stage

08:09 Building a Morning Routine

17:58 Daily Habits for Health Optimization

28:02 Evening Routines and Wind Down Practices

37:50 Biohacking on a Budget

48:00 Cost-Saving Health Strategies

19:53 Grounding and Its Benefits

21:59 Breathing Exercises for Stress Relief

24:01 Meditation and Heart Rate Variability

26:55 The Power of Gratitude

28:59 The Role of Accountability Partners

29:57 Finding Joy in Daily Life

31:57 Cold Showers and Stress Resilience

33:58 The Benefits of Reading Before Bed

35:56 Walking for Health and Longevity

38:21 Low-Cost Hacks for Health

48:45 Building a Sample Morning Routine

59:21 Key Takeaways and Community Support

In this episode, Malerie and Larissa explore common detox myths, discussing the misconceptions surrounding juice cleanses, charcoal drinks, and detox teas. They emphasize the body's natural detoxification processes and the importance of supporting these functions through whole foods, hydration, sleep, and movement. The conversation also highlights the unique challenges women face regarding detoxification and the benefits of cycle syncing to optimize health. Ultimately, the hosts encourage listeners to focus on sustainable habits rather than quick fixes.

As mentioned on the show, get your 28-Day Cycle-Sync Detox Challenge here!!

Takeaways:

• Detox myths are prevalent and often misleading.
• Juice cleanses can spike blood sugar and lack essential nutrients.
• Charcoal drinks may interfere with nutrient absorption.
• Detox teas often act as laxatives rather than true detoxifiers.
• The body has built-in detoxification systems that need support.
• Cycle syncing can enhance detoxification efforts for women.
• Stress management is crucial for effective detoxification.
• Avoiding toxins in everyday products can improve health.
• Hydration and fiber are key components of a healthy detox.
• Regular movement and sleep are essential for detoxification.

Chapters:

00:00 Introduction to Detox Myths

01:50 Understanding Toxins and Oxidative Stress

04:46 Debunking Juice Cleanses

07:35 The Truth About Charcoal Drinks

10:21 Detox Teas: Myths and Realities

15:01 Exploring Dandelion Root and Its Benefits

16:08 Debunking Detox Myths

18:07 Optimizing Natural Detoxification

20:28 Cycle Syncing for Detox

21:58 Managing Stress for Better Detox

23:09 Avoiding Toxin Overload

25:21 Hydration and Fiber for Detox

26:48 The Importance of Sleep

28:47 Incorporating Movement and Sweating

30:19 Recap and Sustainable Detox Practices

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