Episodes
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Your body doesn't separate stress into categories — your 5am workout, your 1,400-calorie day, and your work deadline all land in the same account. And if your period is irregular, your energy is tanking, or your progress has stalled, your total stress load might be the reason.
In this episode, we're breaking down how to audit your overall stress load across three key areas: nutrition stressors (under-eating, meal timing, food rules), training stressors (overtraining, HIIT stacking, skipping rest days), and life & mindset stressors (sleep debt, perfectionism, emotional load). You'll learn why chronic stress disrupts your hormones, how cortisol and your HPA axis impact your menstrual cycle, and the sneaky signs your body is keeping score — even when everything "feels fine."
Plus, you'll walk away with a simple one-week stress audit tool you can start tomorrow to figure out exactly which stressors are draining you and what to change first.
In this episode, we cover:
Why under-fueling is the most invisible stressor (and why it gets praised)The connection between low energy availability, RED-S, and hypothalamic amenorrheaHow to know when exercise stops being healthy and starts being a stressorThe hidden life stressors your fitness app can't trackA 3-question test to determine if something is actually stressing your bodyThe One-Week Stress Audit: a step-by-step tool to measure your total loadWhether you're dealing with a missing period, burnout, low energy, or hormone imbalances, this episode will help you find the stressors hiding in plain sight — without cutting everything you love out of your life.
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If you've been told to "just eat more and exercise less" to get your period back — this episode is for you.
Getting your period back doesn't mean giving up movement entirely. It means learning how to move in a way that supports recovery instead of working against it. In this episode, we're breaking down exactly how to modify your training during period recovery, hypothalamic amenorrhea (HA), or any stage of hormonal healing — without losing your identity as someone who loves to move.
We cover:
How to modify your workouts so you're still training with your body, not against itThe signs you're overtraining (even if it doesn't feel like "that much") and how chronic stress load is silently stalling your recoveryWhy HIIT needs to come off the table for now — and what's actually happening in your nervous system when you push through high-intensity trainingHow to use Reps in Reserve (RIR) to keep lifting without spiking cortisol and disrupting your hormonesWhat a modified training week actually looks like in practiceIf your period is missing, irregular, or you're deep in recovery and still trying to figure out what to do at the gym — this episode will give you a clear, no-BS framework to move forward.
This one is for you if:
You've been diagnosed with HA or are in period recoveryYou're scared of gaining weight if you stop doing HIITYou love training but feel like your body is constantly fighting youYou want to keep lifting but don't know how to dial it back without losing progressFollow us on instagram: @hailee_fitblog @dremilymarshall
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Missing episodes?
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Your gut is not broken — it's starving. Here's how to actually heal it.
If you're dealing with bloating, chronic fatigue, food sensitivities, autoimmune issues, skin flare-ups, or mood swings that won't quit — this episode is going to change how you think about healing.
We're diving deep into gut health for women: why restrictive diets and undereating are making your symptoms worse, the real link between leaky gut and autoimmune disease, and how chronic stress is silently destroying your gut lining every single day.
In this episode we cover:
✅ What is leaky gut syndrome (intestinal permeability) and why it triggers autoimmunity
✅ Why eating MORE is one of the most powerful gut healing tools
✅ The gut-hormone connection — how your microbiome controls estrogen, cortisol, and your cycle
✅ How chronic stress damages the gut lining and what to do about it
✅ Holistic gut healing strategies: nervous system regulation, anti-inflammatory nutrition, probiotics, and more
✅ Signs your gut is healing vs. signs it's still inflamed
✅ Why your gut health affects your skin, energy, periods, and immune systemWhether you're managing IBS, SIBO, Hashimoto's, hormonal imbalances, or just feel like your body is constantly inflamed — this episode will give you real, science-backed answers.
🔗 Work with me:
Work with me 1:1: https://3atgkmamtaj.typeform.com/to/p8NaADUl
📩 Contact: [email protected]
📲 Follow on Instagram:
Follow my socialshttps://www.instagram.com/hailee_fitblog/?hl=en
https://www.tiktok.com/@hailee_fitblog
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If you've been in period recovery for a while — eating more, moving less, doing all the things — and your period still isn't back, this episode is for you.
We're talking about quasi recovery: the sneaky middle ground where you're doing enough to feel like you're trying, but not enough for your body to believe the emergency is over. It's one of the most common reasons women stay stuck in
hypothalamic amenorrhea recovery, and almost nobody talks about why it actually happens.In this episode I'm breaking down exactly what quasi recovery and half recovery look like in real life, why your body doesn't respond to partial signals no matter how many boxes you're checking, and the identity piece underneath it all that keeps high-achieving women in the half-in trap way longer than they need to be.
If your missing period isn't coming back despite your efforts, your nervous system might still be reading danger — and this episode explains why.
We cover:
What quasi recovery actually looks like day to dayWhy the hypothalamus doesn't respond to halfway hormonal signalsThe control patterns keeping your HA recovery stalledThe identity shift required for full period recoveryEarly signs your body is starting to believe it's safeThis one is for the woman who is so close — and just needs to hear the real reason she's still waiting.
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Change can feel exciting, uncomfortable, and even a little scary.
In this episode, Dr. Emily Marshall and Hailee Piendl share a behind-the-scenes look at the evolution of the Fresh & Fired Up podcast, the lessons they've learned through years of content creation, and why they're embracing a new season of growth.
But this conversation isn't just about a podcast.
It's about recognizing when you've outgrown an old identity, allowing yourself to evolve, and having the courage to step into what's next—even when you don't have everything figured out.
Together, Emily and Hailee discuss personal growth, leadership, community, faith, business, motherhood, health, and the messy middle that often comes with meaningful change.
In this episode, we discuss:How to recognize when you've outgrown a season of lifeWhy growth often requires letting go of old identitiesThe evolution of the Fresh & Fired Up podcastBuilding community through conversations and connectionThe importance of long-form content in a short-form worldFaith, inspiration, and lessons from the saintsOvercoming perfectionism and embracing the "gray area"Leadership, vulnerability, and personal developmentCreating capacity through systems, delegation, and supportWhy authenticity matters more than having everything figured outIf you've been feeling pulled toward something new, struggling with change, or wondering what's next in your own journey, this episode is for you.
Connect with UsFollow Dr. Emily Marshall and Hailee Piendl for more conversations on health, mindset, and personal growth.
Subscribe, leave a review, and share this episode with someone who's stepping into a new chapter.
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The women who "look disciplined" on the outside are often struggling the most internally.
In this episode, Dr. Emily Marshall and Hailee Piendl dive into the hidden mental and emotional cycles that keep so many women stuck in perfectionism, body obsession, burnout, and self-sabotage—even when they desperately want to change.
We talk about the addictive cycle of highs and lows, why so many women tie their worth to performance or appearance, and how nervous system overload can quietly impact confidence, motivation, and emotional stability.
This episode is a powerful conversation about self-awareness, body image, emotional resilience, feedback, compassion, and learning how to stop living in constant "prove yourself" mode.
If you've ever felt trapped between pushing harder and completely falling off track… this episode is for you.
In this episode, we cover:
why women get stuck in self-sabotage cycles perfectionism vs excellence body image, comparison, and confidence the nervous system's role in emotional regulation how burnout impacts motivation and consistency journaling, reflection, and awareness practices learning to receive feedback without shame why progress requires discomfort and emotional honesty moving from self-criticism to self-respect how to stop living in survival mode🎙️ Connect with us on Instagram: @freshandfiredup
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If you're eating healthy, working out, taking supplements, and trying to "do everything right"… why are you still so exhausted?
In this episode, Dr. Emily Marshall and Hailee Piendl break down why chronic fatigue and burnout often have less to do with laziness—and more to do with a mismatch between your body's current capacity and the stress load it's carrying.
We explore the hidden lifestyle patterns keeping women stuck in survival mode, including poor recovery, overstimulation, caffeine dependence, sleep disruption, nervous system overload, and the pressure to constantly "fix" yourself.
You'll learn practical strategies to support your energy naturally, improve sleep quality, calm your nervous system, and stop chasing quick fixes that aren't addressing the real problem.
In this episode, we cover:
• why you can feel exhausted even when your labs look "normal"
• the connection between stress, nervous system overload, and fatigue
• how caffeine can quietly worsen exhaustion and sleep quality
• simple sleep environment upgrades that actually help
• meditation, mindfulness, and reducing mental overstimulation
• why healing often requires a more sustainable, graded approach
• the difference between pushing through vs supporting your body
If you've been feeling wired, tired, overwhelmed, or frustrated that nothing seems to be working anymore—this episode is for you.
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If you feel exhausted no matter how much you rest… it's not just your body—it's your life.
In this episode, we break down why so many women feel constantly drained—and how to actually get your energy back without pushing harder.
In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl explore the real reasons behind low energy—from stress and nervous system overload to your environment, routines, and mental load.
This conversation goes beyond hormones and workouts. You'll learn how small shifts in your daily life can help you feel more energized, clear, and calm again—without adding more to your plate.
In this episode, we cover:
• why you feel tired even when you're "doing everything right"
• the hidden ways stress and mental load drain your energy
• how your environment impacts your mood, focus, and motivation
• why play, creativity, and fun are essential (not optional)
• how to reduce overwhelm and close "open loops" in your mind
• balancing workouts, recovery, and real-life stress
• breaking the guilt cycle around rest and productivity
• simple ways to bring "vacation energy" into your daily life
If you've been feeling stuck, drained, or like your energy just isn't coming back—this episode will help you understand why and show you how to start recharging.
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If you feel bloated all the time—even when you're eating "healthy"—it's probably not just your food. Your body might be responding to stress, habits, and your nervous system more than you think.
In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl break down why bloating is often a whole-body signal, not just a digestion problem.
You'll learn how stress, cortisol, eating speed, sleep, and even your mindset can directly impact how your body digests food—and why "fixing your diet" alone often doesn't work.
This episode blends real-life stories, practical strategies, and simple shifts you can start today to feel lighter, less inflamed, and more in control of your digestion.
In this episode, we cover:
• why bloating isn't just about food sensitivities
• how stress and cortisol slow digestion and increase bloating
• the gut-brain connection and nervous system regulation
• why eating quickly or in a stressed state matters more than you think
• how sleep, hormones, and your cycle impact digestion
• why too many raw foods can sometimes make bloating worse
• simple habits to improve digestion (without overcomplicating it)
• what "normal" digestion actually looks like—and when to get help
If you're tired of guessing what's causing your bloating, this episode will help you understand what your body is actually asking for—and how to support it.
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If you're working out, eating healthy, and still not losing weight… this episode will explain why.
You're not doing it wrong—your body might be protecting you.
In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl break down why fat loss can stall—even when you're doing everything "right."
We dive into how stress, hormones, under-fueling, and metabolic adaptation can signal your body to hold onto weight instead of releasing it. You'll learn why pushing harder often backfires—and what your body actually needs to feel safe enough to change.
This episode will help you shift from frustration to clarity—and give you a more sustainable, effective approach to fat loss.
In this episode, we cover:
• why fat loss plateaus happen (especially for women)
• how cortisol and stress impact fat storage
• the truth about calorie restriction and metabolic slowdown
• recomposition vs. weight loss (and why the scale can mislead you)
• how sleep, hunger hormones, and blood sugar affect results
• breaking binge-restrict cycles and fear foods
• how to support fat loss without damaging your metabolism
If you feel stuck despite your effort, this episode will help you understand what's really going on—and how to move forward.
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If you're working out consistently but feeling more exhausted, foggy, or worse after… this is the missing piece.
In last week's episode, we talked about burnout. Today, we're breaking down what happens when you keep pushing anyway.
In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl explain why exercise can start to backfire—especially when your nervous system is already overwhelmed or recovering from injury.
We dive into the science of concussions, brain energy depletion, and why workouts can worsen symptoms instead of improving them.
You'll learn how to recognize the signs early, adjust your training, and rebuild your capacity so exercise actually supports your energy and recovery.
In this episode, we cover:
• why workouts can make you feel worse (not better)
• the connection between burnout, concussions, and nervous system overload
• signs you need to scale back your training
• how neck injuries impact performance and recovery
• breathing techniques (crocodile + 90/90) to regulate your system
• how to safely return to exercise and rebuild capacity
If you've ever thought, "why do I feel worse when I'm doing everything right?"—this episode will give you clarity and direction.
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If you feel exhausted, unmotivated, and like nothing is working anymore… this episode is for you.
You're not lazy—your body is burnt out.
In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl break down why so many high-achieving women hit a point where their body stops responding—and why pushing harder only makes it worse.
We explore how chronic stress, perfectionism, and nervous system overload create a capacity mismatch—leaving you feeling stuck, overwhelmed, and behind.
You'll learn how to recognize burnout early, reset your expectations, and use simple tools like energy audits, time audits, and micro-boundaries to rebuild your energy without losing progress.
In this episode, we cover:
• the difference between burnout and laziness
• why high performers suddenly feel stuck
• how perfectionism and timelines drive burnout
• what a capacity mismatch is
• how to reduce intensity (not consistency)
• simple ways to rebuild energy and momentum
If you've been wondering "why isn't this working anymore?"—this will help you understand what your body is actually asking for.
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If you're working out consistently but still feeling exhausted, inflamed, or stuck… your workouts might be impacting your hormones more than you think.
In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl break down how different types of exercise—like HIIT, strength training, and cardio—affect key hormones including cortisol, estrogen, progesterone, and thyroid function.
You'll learn why some workout styles can leave women feeling wired, tired, and burnt out, while others help support energy, fat loss, and long-term hormonal health. This episode goes beyond generic fitness advice and helps you understand how to train in a way that actually works with your body instead of against it.
We also clarify common misconceptions around high-intensity interval training (HIIT), explain the role of zone 2 cardio in recovery and metabolic health, and show you how to build a balanced weekly training plan that supports both performance and hormone balance.
Whether you're dealing with fatigue, plateaued progress, cycle changes, or just want to feel better in your body, this episode will give you practical strategies to train smarter—not harder.
In this episode, we cover: how exercise impacts cortisol, adrenaline, thyroid hormones, estrogen, and progesterone why too much HIIT can disrupt recovery, energy, and menstrual cycles the benefits of strength training for metabolism, muscle, and hormone health what zone 2 cardio is and how it supports recovery and fat loss how to structure a balanced weekly workout routine how your menstrual cycle affects training capacity and performance simple ways to use walking and low-intensity movement to support your nervous system how to recognize signs of overtraining and hormonal imbalanceIf you've ever wondered why you're doing "all the right workouts" but still don't feel your best—this episode will help you connect the dots.
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If you've been working out consistently but not seeing the strength or body composition changes you expected… this episode will show you why.
In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl break down the real reason so many women feel stuck in their fitness journey—and how to fix it with structured training, periodization, and smarter recovery.
Hailee also shares her experience traveling to Mexico during a time of global uncertainty, and how she approached training, mindset, and consistency while away from routine.
We dive into how to build a workout plan that actually works with your body—not against it—and how to adapt your training when life gets busy, motivation drops, or injuries come up.
If you've ever felt sore, exhausted, inconsistent, or unsure if your workouts are "working"… this conversation will give you clarity and direction.
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Doing everything right—but still exhausted?
In this episode, Dr. Emily Marshall and Hailee Piendl interview Dr. Suzanne Bober (author of Burnout Rewired), who explains why burnout isn't the problem—it's the signal. If you feel stuck in survival mode, constantly tired, or like your energy doesn't match your effort, this conversation will help you understand what's really going on in your body—and how to start shifting it.
We break down how your nervous system controls your energy, why most people stay stuck at Level 1, and how to shift into a state where your energy actually supports your life, work, and health.
In this episode:
• The 3 levels of energy and why most people stay stuck
• Why burnout is a signal—not a failure
• How your nervous system drives energy, focus, and resilience
• Why rest alone isn't fixing your exhaustion
• Simple tools to reset in real time (breathwork, posture, awareness)
• How beliefs and identity shape long-term energy
If you're a high-achieving woman feeling overwhelmed, wired, or constantly drained—this episode is for you.
Resources:
• Burnout Rewired — Dr. Suzanne Bober
• Infinite Balance Blueprint
• Harbourfront Chiropractic
• Instagram: @infinitebalanceblueprint
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In this deeply moving episode of Fresh andamp; Fired Up, Dr. Emily Marshall sits down with Maria Stranaghan for a powerful conversation about grief, child loss, miscarriage, organ donation, faith, healing, and hope.
Maria shares her extraordinary journey through profound heartbreak, including childhood trauma, the tragic loss of her brother, miscarriage, the death of her daughter Tasha, and later the loss of her husband. Through it all, she has continued to live with remarkable faith, courage, and compassion.
Together, Emily and Maria talk about what grief really feels like, why speaking openly about loss matters, how faith and prayer can carry us through fear, and how remembering loved ones helps us heal. Maria also shares the beautiful legacy of Tasha's organ donation and how that gift brought hope and life to others.
In this episode, we discuss grief, bereavement, child loss, miscarriage, organ donation, Christian faith, prayer, healing, fear of loss, and how to keep hope alive in the darkest seasons.
If this conversation encouraged you, share it with a friend and follow Fresh andamp; Fired Up on Spotify, Apple Podcasts, and YouTube.
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If you're lifting regularly but your strength isn't improving, something might be off.
In this episode of the Fresh & Fired Up Podcast, Dr. Emily Marshall and Hailee Piendl break down 5 common gym mistakes that secretly sabotage women's strength gains. These small technique errors often go unnoticed but can dramatically affect your ability to build muscle, lift heavier, and train without pain.
We cover practical coaching cues and simple adjustments you can apply immediately to improve your squat, deadlift, bench press, and overall strength training performance.
If you've ever wondered why your lifts feel harder than they should—or why your progress has stalled—this episode will help you identify what might be holding you back.
You'll learn:
• Why training the movement instead of the muscle can limit muscle growth
• How foot position and stance width affect squat strength and hip function
• The right way to brace your core to protect your spine and generate power
• How shoulder blade positioning improves pressing strength and prevents shoulder pain
• Why women often stop sets too early and how training closer to failure builds real strength
These are the same strength coaching principles used by high-level trainers to help women move better, lift stronger, and build functional muscle that supports hormones, metabolism, and long-term health.
Whether you're new to lifting or have been training for years, correcting these overlooked mistakes can take your strength training, muscle gains, and gym performance to the next level.
🎧 Listen now to learn how to train smarter, build stronger muscles, and feel Fresh & Fired Up in your workouts.
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If you feel exhausted all day but suddenly wide awake at night, you're not broken—your stress hormones may be running on the wrong schedule. In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl unpack the "wired and tired" pattern through the lens of cortisol rhythm, nervous system regulation, and blood sugar stability—and share simple, realistic ways to reset your body so sleep comes easier and mornings feel better.
You'll learn how chronic stress can keep your body in "high alert," why cortisol should naturally rise in the morning and fall at night, and how common habits like skipping meals, late caffeine, and high-intensity workouts can unintentionally worsen sleep, anxiety, and nighttime cravings. Plus, you'll get practical strategies you can start today—without a complicated protocol.
In this episode, we cover:
What "wired but tired" really means (and why it's so common) Cortisol and circadian rhythm: why your body can't shut off at night The link between blood sugar swings and nighttime wake-ups/cravings Why skipping meals can increase adrenaline and disrupt sleep A simple caffeine curfew that supports deeper sleep Why "more HIIT" can backfire in high-stress seasons Morning light exposure and routines that help reset your rhythm Boundaries around screens, work, and mental load that protect your nervous system How connection, laughter, and even cuddling a pet can lower stressIf you've been trying to fix sleep with more effort—this episode will help you zoom out, calm down, and rebuild your foundation.
🎧 Listen now on Apple Podcasts, Spotify, or YouTube.
If this hit home, share it with a friend who's "tired all day, awake at night," and leave a review—it helps more women find the show.
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If you've been feeling overstimulated, unmotivated, and stuck chasing quick dopamine hits (scrolling, snacking, shopping, caffeine, constant noise)… this episode is your reset.
In today's Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl break down what a dopamine detox actually is (and what it's not), why modern life is hijacking your focus, motivation, and self-discipline, and how to rebuild healthy habits without going extreme.
We also tie this into the Lenten principles of fasting and reflection—not as restriction, but as a practical way to create space, strengthen boundaries, and build real self-trust.
Inside this episode, you'll learn:
How dopamine drives habits, cravings, and the "always needing more" feeling Signs you're living in overstimulation (and why it impacts mental health) Why discipline = freedom (and how to make it sustainable) Simple rules and boundaries to reduce "cheap dopamine" without deleting your life A realistic dopamine detox plan you can start in small steps Why community support + accountability make change stick The line we keep coming back to: "What you consume shapes what you crave."If you're ready to stop feeling scattered and start feeling clear, grounded, and in control again—this one's for you.
Take the next step: Choose ONE boundary today (first 30 minutes phone-free, social media window, or a screen-free bedtime) and DM us the word RESET on Instagram to tell us what you picked.
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Pregnant (or planning to be) and wondering how to keep lifting safely, maintain muscle, and avoid overdoing it? In this episode of Fresh & Fired Up, Dr. Emily Marshall and Hailee Piendl break down smart training before, during, and after pregnancy—so you can feel strong, energized, and supported through every stage of motherhood.
We cover:
How to train through first, second, and third trimester changes (without fear or ego) RPE (Rate of Perceived Exertion) + the cardio talk test so you know exactly how hard to push Pelvic floor + core symptoms you shouldn't ignore (and how to modify training) A healthier mindset around pregnancy weight gain and body changes The postpartum roadmap: gradual progression, recovery, and when you're ready to level up again Why early postpartum is about connection over punishmentIf you want pregnancy workouts, postpartum fitness, and real talk on pelvic floor health with practical, repeatable guidance—this one's for you.
Follow/subscribe for more on women's fitness, hormones, and nutrition—and share this episode with a friend who's expecting.
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