​​Travel can be one of the most empowering ways to invest in yourself — but it requires intentional planning, smart saving, and creative strategies. In this Goalchella episode, we explore how women can prioritize travel in 2026 while strengthening their financial wellness.

We discuss actionable steps to turn travel dreams into reality, from setting up dedicated travel savings accounts and budgeting for your trips, to visualizing your ideal experiences and bringing them to life through social media inspiration. Our guest shares insider tips on making travel more budget-friendly, including using credit card points, off-season travel, flight trackers, and local strategies to stretch your dollar.

We also cover favorite credit cards for women looking to maximize rewards, and the importance of understanding your finances as a tool for freedom, not stress. Whether you’re saving for a honeymoon, a backpacking adventure, or exploring new cities, this episode equips you to travel more, spend smarter, and take control of your financial wellness — so your money supports the life and adventures you truly want.

Links/Research Articles:

https://www.bankrate.com/authors/katie-kelton/

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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

Endocrine-disrupting chemicals (EDCs) are all around us — in everyday products, food packaging, and even the environment — yet their effects on our hormonal systems and overall health are often overlooked. In this Goalchella episode, we sit down with Dr. Emily to explore what EDCs are, how they interfere with hormonal communication, and the systems in our bodies they impact — from the gonads and thyroid to bone, fat, and the brain.

Dr. Emily dives into her research on how early-life exposure to EDCs can alter brain development, affecting reward systems, hormone cycles, eating behavior, and cognition — and how these effects can persist across generations. We also discuss practical strategies to reduce exposure in everyday life, and why age and sex play a critical role in vulnerability.

We wrap with a discussion of EndoScreen.org, a resource Dr. Emily created to translate her research into actionable steps for women and families. If you’re interested in protecting your health, supporting the next generation, and understanding how environmental toxins impact your brain and body, this episode is a must-listen.

Links/Research Articles:

endoscreen.org

https://www.sciencedirect.com/science/article/abs/pii/S0091302222000668?via%3Dihub

https://psycnet.apa.org/record/2021-67755-001

https://psycnet.apa.org/record/2022-66870-001

https://pmc.ncbi.nlm.nih.gov/articles/PMC11698485/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10372431/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11908942/

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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

Quality relationships are one of the most powerful — and overlooked — drivers of long-term health. In this Goalchella episode, we explore the softer side of wellness with Dr. Lisa, breaking down the science of how relationships impact our physical, emotional, and psychological well-being across the lifespan.

We discuss research showing how supportive friendships, family bonds, and romantic relationships influence everything from immune function to stress resilience. Dr. Lisa shares insights from her work on romantic relationships and marriage, including how happy couples manage conflict, support one another effectively, and strengthen their connection during the good times — not just the hard ones.

This episode dives into concepts like capitalization, gratitude, emotional capital, and sacrifice, explaining why how and why we show up for our partners matters just as much as what we do. We also unpack how everyday stressors quietly erode relationship quality, why daily hassles can be more damaging than major life events, and how couples can buffer stress and even grow stronger through adversity.

We close with an important conversation about friendship — why diverse social networks protect our health, how friendship dynamics differ for men and women, and why maintaining friendships alongside romantic relationships matters more than we think.

If your 2026 goals include deeper connection, this episode will reshape how you think about relationships as a core pillar of wellness.

Links/Research Articles:

https://sites.utexas.edu/realproject/

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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

​​Wellness isn’t just about workouts, nutrition, or sleep — it also includes financial health. In this Goalchella episode, we explore the softer side of wellness: building money habits that support your goals, reduce stress, and allow you to live a life aligned with your values.

We dive into practical strategies for improving your finances in the New Year, including budgeting, automating savings, and using high-yield accounts and investments to grow your money effortlessly. We also cover common pitfalls, from impulse shopping and carrying credit card debt to letting money drive your emotions, and share actionable tips for curbing these habits.

Beyond everyday habits, we discuss long-term planning for big life goals — weddings, honeymoons, homes, travel, and career investments — and how visualization and prioritization can help you align your money with your dreams. Whether you’re building financial literacy, saving for a future purpose, or simply looking for small tweaks that make a big difference, this episode equips you to approach money as a tool for wellness, not a measure of success.

Links/Research Articles:

https://www.bankrate.com/authors/katie-kelton/

https://www.monarch.com/

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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

Dopamine plays a central role in motivation, reward, learning, and goal pursuit — and in women, it’s deeply influenced by hormones. In this Goalchella episode, we break down the science of the dopamine system and how fluctuations in estrogen and progesterone across the menstrual cycle shape motivation, focus, mood, and behavior.

We explore sex differences in the dopamine system, why many women feel more driven during certain phases of their cycle, and what research shows about estrogen’s powerful role as a neuromodulator. We also touch on how dopamine function changes during perimenopause and menopause, and why lifetime estrogen exposure may be protective for cognition and brain health as we age.

This episode also tackles one of the most misunderstood topics in women’s health: hormonal birth control. We discuss how hormonal contraceptives influence dopamine, reward sensitivity, learning, and mood — why they aren’t inherently “good” or “bad” — and how individual differences determine each woman’s experience. You’ll learn what signs may indicate dopamine dysregulation, how to recognize patterns across your cycle, and practical steps to advocate for yourself with your healthcare provider.

If you’ve ever wondered why your motivation, focus, or reward-seeking behaviors feel cyclical, this conversation will help you understand your brain — and work with it, not against it.

Links/Research Articles:

endoscreen.org

https://www.sciencedirect.com/science/article/abs/pii/S0091302222000668?via%3Dihub

https://psycnet.apa.org/record/2021-67755-001

https://psycnet.apa.org/record/2022-66870-001

https://pmc.ncbi.nlm.nih.gov/articles/PMC11698485/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10372431/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11908942/

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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

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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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/

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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

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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