The Girls Fuel Podcast

Okay... can we talk about the fact that skinny is trending again? 

If you've found yourself looking at old photos, comparing your body to the past, or to women you see online, feeling like you're somehow "behind" because your body doesn't look the part, this episode is for you.

I'm joined by my friend and fellow coach, Alayna Guerra, for a really honest conversation about body image, the pressure to be thin, and what it actually cost both of us to stay at our leanest. We share our own experiences—from bodybuilding and ballet to under-fueling, food obsession, losing our periods, binge eating, and the mental load that came with constantly trying to be smaller.

This isn't an anti-weight-loss episode. It's about helping you separate your goals from the unrealistic standards we're constantly being fed and showing you that you can care about your body composition without letting it control your life.

We also dive into building muscle, reverse dieting, metabolism, GLP-1 medications, and why learning to live in the "messy middle" has been one of the healthiest things we've ever done.

In this episode, we cover:
Why "skinny is trending again" and why it's affecting so many women

The hidden mental and physical cost of staying lean

Letting go of old versions of yourself and finding confidence where you are now

Why muscle matters more than ever for your long-term health

Reverse dieting, metabolism, and eating enough to support your body

Our honest thoughts on GLP-1 medications

How to pursue body composition goals without sacrificing your health, relationships, or quality of life

If you've ever felt torn between wanting to change your body and wanting to actually enjoy your life, I hope this conversation reminds you that your worth was never tied to a number on the scale—and that it's possible to feel strong, healthy, and confident without letting your body become your entire identity.

As always, if this episode resonated with you, I'd love to hear from you. Send me a DM, share it with a friend who needs to hear it, and don't forget to leave a rating or review if you enjoyed today's conversation. 

Connect with Alayna: https://www.instagram.com/alaynamariefitness/

This episode is quick, a little chaotic, and recorded on my phone with about 20 minutes to spare before Memorial Day weekend… so we’re really just getting straight to the point today!

I wanted to get this one out before the holiday because I know this is the time of year when so many people start spiraling a little about how to enjoy themselves without feeling like they’re completely falling off track.

So in this episode, I’m walking you through my 7-step framework for navigating any holiday weekend, trip, cookout, or weekend at home where you're spending too much time near the snack cabinet.

We’re talking about setting realistic expectations, identifying your non-negotiables, planning for your actual life, and finding that middle ground where you can enjoy the fun foods, be present with your people, and still come home feeling like you didn't abandon your goals.

Because you do not need to be perfect to stay consistent!

If you need support learning how to navigate your goals while still having balance in your life, fill out a coaching application here: https://xnpsiaf8538.typeform.com/Gfcoachingapp

In this episode, I am joined by Cole Patoine, MS, RD, and PhD candidate at Florida State University’s Gut Biome Lab, to talk about all things gut health and what is currently emerging in the research. 
In this episode, we nerd out on:
Cole’s journey from clinical endocrinology into research

How gut microbiome research is done behind the scenes

What stool testing can tell us about gut health

The difference between probiotics, prebiotics, and postbiotics

Why beans, lentils, chickpeas, and pulses are so powerful for gut health (and why they might make you bloated at first)

How ultra-processed foods can impact the microbiome

What “leaky gut” actually means from a research perspective

Understanding the gut-brain connection and neuroinflammation 

The biggest factors that shape your microbiome over time

This episode is perfect for anyone who wants a research-backed understanding of gut health and the foundational habits that support a healthy microbiome.
You can explore more of Cole’s research here: https://thegutbiomelab.annescollege.fsu.edu/

And if this conversation makes you curious about what might actually be driving your own symptoms, you can learn more about working with me inside Girls Fuel coaching here: https://xnpsiaf8538.typeform.com/Gfcoachingapp

(00:00) Podcast Welcome Guest Intro
(01:50) Cole’s PhD Path and Introduction to Gut Health Research 
(3:58) What gut health research looks at
(08:15) Pro Pre Post-biotics Explained
(13:00) Choosing Probiotic Strains
(14:18) Current Probiotic Research
(16:58) Powerhouse Food for your Gut Health
(22:54) Bean Tolerance Ramp Up
(25:52) Processed Foods Dysbiosis
(30:09) Artificial Sweeteners 
(31:24) Is ‘Leaky Gut’ Recognized in Research? 
(32:43) Breaking Down The Layers of the Gut Lining 
(37:07) Intestinal Permeability and Disease Links
(39:16) Testing Markers and Symptoms of Leaky Gut
(43:44) Clinicians vs Influencers
(45:24) Gut-Brain Connection and Neuroinflammation 
(50:37) Microbiome Changes Over Life
(51:14) Variables that Biggest Impact on Your Gut Microbiome 
(1:00:32) What a PhD Really Takes
(1:05:50) Future Gut Research Questions
(01:09:50) Top Three Gut Health Tips
(1:11:59) Final Wrap and Resources

If you’ve spent hundreds (or thousands) on supplements, gut testing, and protocols… and you’re still bloated, reactive to foods, or stuck with the same symptoms OR you're just starting to dive into the root cause of your symptoms and want to do it right — this is for you.

In this episode, I’m breaking down the most common gut protocol mistakes I see in practice (and ones I’ve made myself)

Because it’s not that you're just a lost cause,
you’re likely just being given the wrong approach.

We get into:
Why you feel worse (or nothing at all) on gut protocols

Why antimicrobials, probiotics, or “leaky gut powders” aren’t working

The WHY behind your symptoms and test results (what’s actually driving them)

What your gut actually needs to heal — and in what order

And I walk you through my 3-phase gut healing framework so you finally have a clear plan of what to do next!

If you’re dealing with bloating, food sensitivities, constipation, diarrhea, fatigue, or skin issues, and feeling like nothing is working — this is for you!

Because healing your gut isn’t about doing more…
it’s about doing the right things in the right order.

Want help figuring out what step to take next? Click here to book a free Gut Health Clarity Call with me: https://calendly.com/hayleec-rd/gut-clarity-call

We’ll walk through your symptoms, what you’ve already tried, what may be getting missed, and map out a clear, personalized next step so you’re not guessing anymore.

You’ve tried everything to regulate your nervous system…
Breathwork.
Meditation.
Journaling.
Morning routines.

And maybe they help… a little.
But you still feel:
Anxious or on edge

Overstimulated easily

Tired but wired

Like your digestion flares easily

Like you just can't handle stress anymore

So you start wondering…
“Why isn’t this working for me?”

In this episode, we’re diving into a missing piece of the nervous system conversation that almost no one is talking about:
👉🏻 Your gut.

Because nervous system regulation isn’t just mental—it’s physiological.

And if your body is dealing with gut inflammation, poor digestion, blood sugar instability, or imbalances in your microbiome, it’s constantly sending stress signals to your brain.

Which means…
You can be doing all the “right” things
and still feel stuck in a stress response.

Inside this episode, we cover:
Why nervous system regulation tools sometimes don’t stick

The gut-brain connection (and how your body influences your anxiety)

How internal stress shows up as anxiety, overwhelm, or feeling “off”

Why breathwork and meditation are powerful—but not the full solution

The “top-down vs bottom-up” approach to healing

How supporting your gut can help your body actually feel safe again

Because the goal isn’t to force yourself to calm down…
It’s to create a body that can.