Redefine Fitness with Kelsey Wells

In this week's episode, Kelsey is joined by Dr Robynne Chutkan - board certified integrative gastroenterologist, microbiome expert, and best selling author of her books, Gutbliss, The Microbiome Solution, The Bloat Cure, and The Anti-Viral Gut. Dr. Chutkan received her bachelor’s from Yale University and her medical degree from Columbia College of Physicians and Surgeons, and has served on the faculty at Georgetown Hospital since 1997. In 2004, Dr. Chutkan founded the Digestive Center for Wellness, an integrative gastroenterology practice dedicated to uncovering the root cause of GI disorders. With three decades of medical practice, and having performed more than 17,000 colonoscopies, Dr Chutkan is a leading expert in the world of digestive health, nutrition and the gut microbiome. Providing the ultimate guide to all things gut health - Dr Chutkan speaks to Kelsey about the gut microbiome, importance of digestive wellness, the gut and immune system connection, the mind gut connection, and the impact stress can have on our gut microbiome. Dr Chutkan also shares ways we can all optimize our microbiome to help our immune system, reduce inflammation, and protect and improve our overall health. Your gut will not want you to miss this one! https://robynnechutkan.com/books/https://robynnechutkan.com/health-topics/@gutbliss0:23 - Introduction 2:48 - What is the gut microbiome 13:10 - Signs of an unhealthy gut 16:15 - The gut & immune system connection 21:25 - Why we are seeing an explosion of autoimmune diseases 22:30 - Difference between pre, pro & post-biotic and if you should take them 27:00 - Do green powders work & should you take them 38:00 - Doctors aren't trained in wellness 47:00 - What is IBS & how can we help our symptoms 50:50 - Mind & gut connection 53:30 - Stress & the impact on gut health 58:10 - Tools to help with stress 1:00 - Changing your microbiome & internal chemistry 1:03 - What makes a healthy gut microbiome 1:07 - Importance of getting vegetables in our diets 1:08 - Dr Chutkan’s final thoughts

In this week's episode Kelsey is joined by Dr Tara Swart - neuroscientist, medical doctor, executive advisor, senior lecturer at MIT Sloan, podcast host, and author of her best-selling book ‘The Source’. Tune into this insightful, educational and ultra empowering episode to hear Dr Swart’s journey to how she got where she is today, her take on manifestation, gratitude, positive psychology, different types of stress and the impact it has on our bodies. You will not want to miss this one! https://www.taraswart.com/the-source/@drtaraswart0:30 - Introduction 1:35 - Dr Tara Swart’s background & journey 7:50 - The science behind manifestation 12:50 - Religion & manifestation 13:20 - Mind body interaction & to how to boost manifestation 14:50 - Tools & ways to begin manifesting 18:40 - Affirmations 23:20 - Importance of intention 27:35 - Why gratitude is good for you 30:30 - Positive psychology 32:00 - First thing to do in the morning 25:00 - Honouring yourself and what your body needs 37:10 - What is stress & different types of stress 39:28 - What happens when your body is stressed 43:40 - Importance & impact of journaling and how to get started 49:55 - Finding your purpose & Dr Swart’s final thoughts

In this weeks episode, Kelsey is joined by Ashley Kidd - the most accomplished female wake surfing athlete of all time with an incredible 7x World Champion wake surfing titles under her belt, and 10x USA National Champion titles. Inspiring a new generation of female athletes to carve their own paths on the water, Ashley is one of the most progressive and challenging women’s Wake Surfing competitors in the sports history. Growing up scared of the water, it wasn’t until she was around 13 years old that Ashley overcame her fear and took up wake surfing. Little did she know that what started out as having fun on the water with her older brother would turn into a legendary career and lead to her pioneering the female wake surfing space. Today, Ashley is the most decorated and popular athlete in the sport of wake surfing and her achievements within the competitive wake surfing realm remain unmatched! Tune into this uplifting and empowering episode to hear Ashleys story, how she continues to navigate the male dominated wake surfing world, what she does to help prepare herself in the lead up to competitions, and her favourite mindfulness practices that she implements into her routines. Website: ashleykidd.comInstagram@ashleykiddsurfLearn to Wake Surf with Ashely:https://ashleykidd.com/lessons/0:20 - Introduction 2:15 - How Kelsey and Ashley met 3:50 - Growing up and how Ashley got into wake surfing 9:06 - What is wake surfing and the difference between wakeboarding 10:21 - When Ashley fell in love with wake surfing 12:15 - How long it took to become confident 14:20 - When Ashley decided she wanted to compete & take things to the next level 17:08 - Getting recognised, rewarded & sponsors 18:50 - How Ashley's success impacted her schooling & college 24:45 - Having to make sacrifices to get where she is today 27:50 - Growth & change within the sport 33:00 - Tricks Ashley pioneered & being the first woman to land them 35:30 - Wake surfing community & different competing levels 40:00 - USA Nationals vs Worlds 43:30 - How Ashley prepares to compete, mentally, physically & emotionally 45:00 - How to get into the ‘in the zone mindset’ 48:00 - Breath work & how it helps Ashley in the lead up to competing 53:00 - Advice & encouragement for anyone wanting to get started in the sport

In this week’s episode Kelsey is joined by special guest Dr Uma Naidoo - a Harvard-trained psychiatrist, professional chef, trained nutrition specialist, best selling author and an internationally regarded medical pioneer in the filed of Nutritional Psychiatry. Considered Harvard’s Mood Food Expert, Dr Naidoo talks to Kelsey about her latest book - Calm Your Mind With Food - touching on everything from healing your relationship with food, to the gut brain connection, the link between food and anxiety, blood sugar & panic attacks, and how you can optimise your diet to improve your mental health. A fascinating conversation with so many great tips on how you can use food and nutrition as an essential tool for calming the mind. About Dr Uma Naidoo: Uma Naidoo, MD, is a board-certified Harvard Nutritional Psychiatrist, professional chef, and nutritional biologist. She is the Founder and Director of the first and only hospital-based Nutritional and Metabolic Psychiatry Service in the United States which is housed at Massachusetts General Hospital (MGH). Dr. Naidoo also serves as the Director of Nutritional Psychiatry at MGH Academy, the world-renowned educational organization, for which she designed and released the only CME-based Nutritional Psychiatry educational program for clinicians at an academic teaching hospital. Additionally, Dr. Naidoo serves on the faculty at Harvard Medical School, the Harvard Department of Nutrition, and is an instructor at The Cambridge School of Culinary Arts. Website: umanaidoomd.comInstagram: @drumanaidooRead:Calm Your Mind with Food by Uma Naidoo, MDSign up for Dr Uma’s new Mood Food newsletterhere1:00 - Kelsey introduces Dr Uma Naidoo 3:25 - Dr Naidoo’s upbringing & background 7:00 - How Dr Naidoo got into Nutritional Psychiatry 9:18 - How Dr Naidoo is helping people heal their relationship with food 10:00 - How harmful diet culture is to our psychology 10:30 - Optimising your diet for your mental wellbeing 11:30 - Kelsey’s lifelong journey with anxiety 11:50 - Dr Naidoo’s new book, Calm Your Mind With Food 14:20 - Food marketing industry 17:15 - Link between anxiety & food 20:00 - Simple food tweaks to help anxiety 23:09 - Gut health & metabolism 25:00 - Gut microbiome 27:00 - How to know if you have bad gut health & how to fix it 28:10 - Self check in & body intelligence 29:39 - Three tips to to foster a healthy microbiome 31:20 - Eat more, add in and not feel deprived 31:50 - Movement 33:00 - Fitness world & macros 35:40 - Importance of not discarding micronutrients in your diet 39:00 - Whole foods vs processed foods 40:00 - Homemade sweets vs processed sweets 43:40 - Link between blood sugar & panic attacks 48:00 - Doing what works best for you

This week’s episode is all about motherhood. Following her son’s recent birthday, Kelsey reflects on the ten key lessons she has learnt time and time again following her first ten years of motherhood, touching on everything from mom guilt to mom comparison, prioritising yourself and finding time to be present amongst the chaos. Kelsey also shares a heartfelt poem she originally started writing when her son turned four. 0:30 - Life update from Kelsey 2:30 - Episode introduction 2:50 - Motherhood poem 6:35 - Prioritize postpartum mental health 9:25 - Self care is not selfish 11:10 - Be where your feet are 14:57 - You know your child best 19:33 - Never be the first one to let go of a hug 21:47 - Say yes as much as possible 27:03 - Going outside is always a good idea 28:35 - Messing up does not make you a bad mom 31:19 - Mom-parission will drive you mad & your experience is valid 34:46 - A lasting memory always begins with being present, there is magic in the mundane 38:40 - Having gratitude for all the lessons learnt

Kelsey is joined by special guests Dr Ruchi Gupta & Susie Hultquist to delve deeper into the scientific understanding of life-threatening allergies, key statistics, the importance of community & raising awareness, and to discuss the crucial & hopeful advancements being made in this field. Dr Ruchi Gupta: Ruchi Gupta, MD, MPH, is a Professor of Pediatrics & Medicine at Northwestern University Feinberg School of Medicine and a Clinical Attending at Ann & Robert H. Lurie Children’s Hospital of Chicago. Dr. Gupta has over 20 years of experience as a board-certified pediatrician & health researcher and currently serves as the founding director of the Center for Food Allergy & Asthma Research (CFAAR). A mom of a 17-year-old daughter with food allergies, Dr. Gupta is world-renowned for her groundbreaking research in the areas of food allergy and asthma epidemiology, most notably for her research on the prevalence of pediatric and adult food allergy in the United States. She has also significantly contributed to academic research in the areas of food allergy prevention, socioeconomic disparities in care, and the daily management of these conditions. To reduce the burden of these diseases & improve health equity, she and her team develop, evaluate, and disseminate interventions for families and conduct work to inform local, national, and international health policy. Dr. Gupta is the author of the Food Allergy Experience and Food Without Fear, has written and co-authored over 200 peer-reviewed research manuscripts, and has had her work featured on major TV networks and in print media. Yobee Skincare & Haircare Prevention work Education Guide Susie Hultquist: As a food allergy mom, Susie’s passion for supporting the food allergy community is deeply personal. At the heart of this former Wall Streeter turned entrepreneur is a desire to create an inclusive space where everyone has a seat at the table. Susie founded the Spokin app as a tool to empower individuals with food allergies & make sure they never feel alone and can easily find a world of safe places. A longtime and well-respected advocate in the food allergy awareness space, Susie was featured in “The Peanut Problem” episode of the six-part Netflix documentary series, Rotten. She also co-founded a successful fundraising & awareness event that raised $1.4MM & led to the establishment of Food Allergy Research & Education (FARE) Chicago in 2008. Prior to Spokin, Susie was a professional investor for close to 20-years. Most recently, she was a Portfolio Manager at Columbia Wanger Asset Management where she invested in public equities. At its peak, Susie managed a portfolio of Small and Mid-Cap Consumer Discretionary & Consumer Internet stocks worth $2B, & co-managed a $400M fund. Susie holds a Bachelor of Science in Finance from the University of Illinois & earned an MBA from The University of Chicago’s Booth School of Business. Spokin App Allergy Testing Alyssa’s Story

As someone who has lived with severe anaphylaxis to both tree nuts and peanuts her entire life, Kelsey understands firsthand the fear and frustration that comes with food allergies. Despite her best efforts and constant vigilance, Kelsey's allergy has almost taken her life, twice. Food allergies affect an estimated 32 million Americans including 5.6 million children under age 18. That’s one in 13 children, or roughly two in every classroom (FARE). Anaphylaxis can occur within seconds or minutes of exposure to an allergen, leading to potentially life-threatening reactions. In this raw and emotional episode, Kelsey shares her personal experience living with life threatening food allergies and the seriousness and the reality of living with allergies. Kelsey also opens up about her biggest scare and near death experience, as well as how to thrive with life threatening allergies, not just survive. Passionate about helping to create safer environments for everyone living with food allergies, Kelsey has started a petition to mandate all public buildings - including privately-owned restaurants - and all commercial airline flights to carry EpiPens. These essential medical devices should be easily accessible for those living with food allergies. The presence of EpiPens in these locations could mean the difference between life and death during a severe allergic reaction. By signing this petition, you're advocating for increased awareness about the severity of food allergies and promoting accessibility to crucial medical resources. To sign Kelsey's petition, visit: https://www.change.org/p/mandate-the-availability-of-epipens-in-all-public-buildings 0:23 - Introduction 5:40 - Kelsey’s personal experience living with allergies 5:50 - Difference between being allergic to peanuts vs tree nuts 6:24 - What happens when you have an anaphylactic reaction 7:31 - When Kelsey discovered her allergy to peanuts and tree nuts 9:17 - Testing for allergies 13:20 - Allergy treatments 18:20 - Kelsey’s biggest scare 23:00 - Near death experience 35:00 - Kelsey’s last allergy testing 36:00 - Access to EpiPens 37:35 - No longer allergic to almonds 41:00 - Travelling with severe allergies 45:00 - Another close call 48:00 - Not something to make fun of 52:45 - Respect & kindness goes a long way 53:00 - Kelsey’s petition

TW: This episode includes conversation around eating disorders and disordered eating. In honour of Eating Disorder Awareness Week 2024, Kelsey Wells and Kayla Jessop - Registered Dietitian, Certified Eating Disorder Specialist and an approved supervisor - have joined forces to raise awareness of and provide education on the prevalence of disordered eating and eating disorders in the United States. This episode is real, raw and honest - covering everything from Kelsey’s very personal experience with disordered eating growing up and into the last few years of her career. Kayla also helps sheds light on harmful misconceptions around eating disorders, the early signs and symptoms to look out for, and how individuals or loved ones can reach out for help and begin healing. If you find yourself or a loved one struggling with food or the relationship with their body, just know that you are not alone. Please see a list of resources below that provide a safe space to get help: US - National Alliance for Eating Disorders Website: www.allianceforeatingdisorders.comUS - National Alliance for Eating Disorders Free Helpline:+1 (866) 662-1235US - NEDA: www.nationaleatingdisorders.org/get-helpAUS - Butterfly Foundation Website: www.butterfly.org.auUS/Utah - Kayla Jessop Website:www.kaylajessopnutrition.com 1:00 - Introduction to Kayla 3:00 - Kayla's background 5:30 - How Kayla & Kelsey connected 7:12 - Kelsey’s personal experience with disordered eating 10:29 - Kelsey’s personal poem about her experience 22:54 - When life feels out of control 24:10 - Kayla’s thoughts as a Dietician on Kelsey's poem 27:25 - Comments & words can last a lifetime 28:35 - Being mindful of our words 31:00 - Denial 33:58 - How you view yourself 36:28 - Amount of mental space negative thoughts take up 42:21 - Impacts & dangers of restriction 45:00 - Seeking help 45:35 - Difference between eating disorders & distorted eating 48:29 - Dismantling the shame 50:00 - Early intervention is one of the biggest helpers 58:00 - Statistics around eating disorders 52:50 - All thoughts are invalid 57:54 - Key Statistics 1:02 - Never too late to turn it around 1:04 - How to be a good role model for our children

TW: In this episode, Danae shares her story which involves her eating disorder. This week's episode features none other than the incredibly inspiring Danae Mercer! With more than 2.3 million followers, and recently on the cover of the UK’s Times Magazine, Danae is a beacon of positivity in the social media world and is helping to reshape the narrative around women’s bodies; promoting everything from body confidence to self-love. In this episode Kelsey and Danae discuss everything from body image struggles, the negative impact social media is having on women (particularly young women), navigating the societal pressures of new motherhood, the dangers of social media filters, and why it's so important to remember that pretty much everything you see on social media is curated! Danae also chats to Kelsey about her journey from journalist to influencer, and shares tangible advice for mothers of daughters when it comes to navigating fake standards of beauty online. You won't want to miss this one! 2:55 — How Kelsey and Danae met 7:15 - Danae’s personal relationship with fitness, health & her body 8:50 - Impact of diet culture on Danae’s childhood 12:00 - Powerful impact of sport 14:50 - Receiving & accepting help 15:50 - Motherhood & mindset shifts 18:20 - Danae’s advice for new mothers 21:05 - The power of keeping it real when it comes to motherhood & being a woman 22:20 - Danae on the hardest parts of pregnancy and new motherhood 27:35 - Pulling back the curtain on what you see online & combating what is real vs what isn’t 29:10 - Cover of The Time’s Magazine 30:35 - Journey from journalist to influencer 31:05 - Instagram vs Reality 32:33 - Highlight reel 37:50 - The danger of filters 44:17 - Tangible advice for mothers of daughters when it comes to navigating fake standards of beauty online 50:12 - Removing the shame 53:00 - Struggling with self-doubt Tune in now!

It is Valentines Day and today’s episode is all about love and more importantly - self-love. This time of year, and this holiday in particular, can be hard and a bit lonely for many people. For anyone experiencing heart break, grief, loneliness, missing someone, feeling alone or isolated today Kelsey is here to remind you that you are not alone and that you are loved. Kelsey also takes you through her top ten tangible ways that you can show yourself love this Valentines Day, or any day! Sending you so much love today and always. 2:00 - Kelsey’s experience with Valentines Day growing up. 6:00 - Kelsey’s sisters advise on having a Valentine. 6:30 - Finding joy & happiness in all kinds of relationships, and importantly your relationship with yourself. 9:20 - Your relationship with you. 11:40 - Kelsey’s self-love poems. 13:50 - Ten ways you can practice self-love this Valentines Day. 14:20 - Gratitude letter. 17:15 - Self-compassion break. 19:05 - Vision board. 20:45 - Affirmation jar. 22:50 - Pamper day. 24:55 - Mirror work. 27:00 - Self-love playlist. 29:20 - Love letter to your body. 30:25 - Self-love jar. 31:50 - Connect to nature. 35:05 - How your relationship with yourself frames how you see the world.

Welcome back to Redefine Fitness with Kelsey Wells! Season two is here, and we're excited to bring you brand new episodes that dive into topics that matter most to you, and continue REDEFINING FITNESS. In this weeks episode, Kelsey catches you up on the last few months of her life, shares some personal reflections and reminds us all that it is more than OKAY to be a work in progress - and to be damn proud of yourself. In this heartfelt episode, Kelsey gets real on her thoughts on healing, discusses imposter syndrome, self-doubt, and embracing self-belief. We hope you enjoy! 1:00 - What to expect from season two 4:40 - Life catch up & welcome to 2024 6:40 - Taking care of yourself & not feeling guilty 10:30 - Im not healed, I am healing 14:20 - Imposter syndrome, self doubt & believing in yourself 23:00 - Sharing & feeling deep emotion 27:20 - Growth, acceptance & being proud of every past version of you 29:30 - Hopes for season two 30:10 - Writing challenge

A poem. A lot about living with anxiety. Random and from the heart, as per usual. xx Kels

Wow. THANK YOU. If you have at all enjoyed any piece of this podcast, leaving a review would mean so much to me. I'll be back!! Xx Kels

What the heck is a macro?! What does it mean to count them? Or "fit" things into them? Is counting macros safe? Is it effective? DO YOU HAVE TO COUN T MACROS TO MAKE PROGRESS!!? Alllll of your Macro questions answered, PLUS my personal journey with macro counting, and SO MANY other nutrition questions answered. I hope this is helpful! Nourish not punish! I love you! XX Kels

Sal is one of my dear friends, and one of the most authentic INFLUENCERS I know. After going viral on Tik Tok with her beautiful family, she is killing the game and staying true to herself-- despite alllll the haters. Love this woman so much! Find her on IG and Tik Tok @salomeandreaa and show her some love! Xx Kels

A little recap of my world travels over the last two months! Including a WILD stomach bug, memories I will cherish forever, and some reflections. ILY! xx Kels

Hi! It's me. This week's episode I *was* going to run you through life as late and take you through all of my travels-- but of course I went on many tangents and only ended up sharing about one: the Redefine Fitness Retreats! This episode ended up being about friendships, relationships, relationships to self, how and where to find your answers, the key to growth and healing, the power of kindness, the magic that happens when women come together and hold space for each other, and so much more. I hope a sliver might resonate with you, as I ramble on like sending a looong voice memo to an old friend. Xx Kels

THIS ONE! Listen to this one. Chrisspy is one of THEEE OG YouTube and makeup content creators, and a couple of years ago decided to take a break and step away from it all. Completely deleting her social media channels as she prioritised her health and wellbeing, from the inside out. She shares her healing journey through disordered eating and body image struggles, and why and how things finally clicked. She also answers some listener questions. This conversation is as real and raw and authentic as it gets, and I am so proud to have hosted this empowering woman! Xx Kels

An unconventional episode, but aren't they all a bit!? It is easy to get swept up in all you "should" be doing along your "fitness" journey-- If and when you're feeling overwhelm? Take a deeeeep breath, zoom out, and refocus on remembering what matters MOST. And the fact that our Health doesn't only mean physical. This was on my mind and heart as I sat to record, hope you enjoy. Proud of you, always! xx Kels

In this episode we go over just some of the top-line (life-changing!) BENEFITS of meditation. I also share my personal meditation journey, cover allll the many questions you've had for me surrounding meditation through the years, and we end the episode with a short MEDITATION together. If you are a skeptic or don't know where to start? THIS IS FOR YOU! Xx Kels