In this episode, we sit down with Dr. Sam Moore, an expert in female physiology, performance enhancement, and injury prevention. With a master’s in Performance Enhancement and Injury Prevention, a PhD in Human Movement Science, and currently a professor at the University of Oklahoma, Dr. Moore shares her insights into how women can adapt their training to work with their physiology. Discussing the importance of combining strength and cardio, the role of consistency and adaptability in training routines, and the unique aspects of female athlete performance, Dr. Moore emphasizes the value of understanding one’s body, tracking biofeedback, and overcoming the limitations imposed by traditional fitness paradigms. She also delves into managing exercise routines in relation to the menstrual cycle, the concept of athlete availability, and avoiding the pitfalls of fasting and misconceptions around female body composition. This episode provides a comprehensive look at how to foster a dynamic, individualized approach to women’s training and health.

Join us Backstage @ Goalchella: https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella

Dr. Sam Moore's Research: https://scholar.google.com/citations?user=Ml5c1WQAAAAJ&hl=en

Egg Video :) https://www.youtube.com/watch?v=5Ua-WVg1SsA

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Mentioned in this episode:

Join us Backstage @ Goalchella! https://drkelsyvickdpt.substack.com/s/backstage-at-goalchella?utm_source=substack&utm_medium=email

Cold plunges are everywhere—but the advice most women are following was never designed for female physiology. In this episode, we break down why women’s bodies respond completely differently to cold exposure than men’s, why colder is not better, and the one temperature range that actually works best for women.

We explore how the menstrual cycle changes cold tolerance, why those shifts are protective rather than weak, and when cold exposure can support recovery, metabolism, and stress resilience—and when it backfires by increasing cortisol, disrupting hormones, and blunting muscle growth. Drawing from female-specific research and the work of Dr. Stacy Sims, we explain how extreme cold pushes women out of hormetic stress and into chronic stress, especially when sleep, fueling, or recovery aren’t dialed in.

You’ll leave with a practical, non-biohacky cold exposure protocol that respects your cycle, your nervous system, and your long-term health—plus the most common mistakes women make with cold plunging and how to avoid them.

Episode with Dr. Felice Chan:

https://wellness-big-sis-the-pod.captivate.fm/episode/dr-felice-chan/

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insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

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00:00- 00:17 Intro

00:18- 00:45 Introduction to Cold Therapy for Women

00:46- 01:47 Foundations of Health and Wellness

01:48- 03:47 Differences in Cold Exposure: Men vs. Women

04:58- 10:07 Physiological Responses to Cold in Women

10:08- 12:30 Optimal Cold Exposure Protocols for Women

12:31- 15:03 Common Mistakes and Myths in Cold Therapy

15:04- 17:07 Traditional Chinese Medicine Perspective

17:08- 18:33 Conclusion and Upcoming Episodes

Saunas are everywhere in wellness culture—but are they actually worth your time, especially as a woman? In this episode, we strip away the biohacking hype and ground the sauna conversation in physiology, research, and foundations-first health. We break down the differences between traditional Finnish saunas, infrared saunas, steam rooms, and hybrid systems, then dive into what the science actually shows for women’s metabolism, hormones, menstrual health, cardiovascular function, recovery, and stress regulation.

Drawing inspiration from Dr. Stacy Sims’ work on female physiology and heat adaptation, we explore why women respond differently to heat than men, how heat shock proteins support glucose control and cellular repair, and why sauna therapy may benefit women with PCOS, irregular cycles, menopause symptoms, and high stress. We also cover cardiovascular outcomes, pain management, recovery, sleep, and mental health—plus important precautions, research gaps, and misleading claims often used in at-home sauna marketing.

Episode with Dr. Felice Chan:

https://wellness-big-sis-the-pod.captivate.fm/episode/dr-felice-chan/

loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :)

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Want a peak into what it is like building this business, the podcast interviews, and all things female founder BTS? sign up for the free Firstborn Daughter Diary

insta:: @dr.kelsyvickdpt & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

sign up for our patreon for exclusive content & workouts!

00:00- 00:17 Intro

00:18- 01:12 Introduction to Sauna Benefits for Women

01:13- 01:32 Types of Saunas Explained

01:33- 02:50 Upcoming Podcast Festival

02:51- 04:35 Foundations of Health and Biohacking

04:36- 08:05 Sauna Basics and Research

08:06- 21:34 Sauna Benefits for Women

21:35- 24:25 Investigative Journalism on Sauna Studies

24:26- 26:29 Eastern Medicine Perspective on Heat Therapy

26:30- 31:28 Cultural Insights on Sauna Use in Finland

31:29- 32:14 Conclusion and Upcoming Episodes