Sugar & Strength Podcast

About Sugar & Strength Podcast

Want to take control of your blood sugar, energy, and strength without complicated diets, endless tracking, or punishing workouts? Join Registered Dietitian, Personal Trainer, and RUCK FIT (https://amzn.to/4jOOwNt) author Kayla Girgen (https://www.instagram.com/kaylagirgenrd/) as she breaks down realistic, science-backed strategies to help you feel stronger, more energized, and confident in your body. This podcast is for health-minded individuals who want sustainable results—not extremes. Kayla translates complex nutrition and fitness science into practical, doable habits that fit real life, whether you’re balancing a busy schedule, navigating weight loss, or trying to make sense of conflicting advice. Topics you’ll hear on the show include: Blood sugar balance & metabolic health Continuous glucose monitoring (CGM) insights for everyday life Rucking, resistance training, and functional fitness Nutrition strategies that support energy, performance, and fat loss Real-life fueling tips for busy professionals Stress, sleep, and lifestyle factors that impact results Common health myths—and what actually works Whether you’re just getting started or looking to fine-tune your health, each episode delivers actionable tools to help you move better, eat smarter, and feel stronger. Start listening and subscribe to begin your journey toward balanced blood sugar, sustainable strength, and better health. Follow on Instagram (https://www.instagram.com/kaylagirgenrd/) Subscribe on YouTube (https://www.youtube.com/@kaylagirgenrd) Work with Kayla (https://forms.gle/zTtsK6U4BGGgieyU7) Kayla's Website (https://kaylagirgenrd.com/) Buy RUCK FIT: Build Strength and Endurance by Walking with Weight (https://amzn.to/49zso6i) Ask Me Anything: Submit Your Question (https://tr.ee/ogZH-M81C1)

Publisher

Kayla Girgen, RD, CPT

Category

health & fitness

Language

en

Explicit

No

First episode

21 Jan 2026

Latest episode

17 Oct 2026

Latest episodes

4 of 16 episodes have a transcript.

1. 

   17 Oct 2026TRANSCRIPT

   Rucking Her Way to Two World Records with Megan Corey

   Megan Corey shares her journey and training secrets with host Kayla Girgen, RD, for breaking two Guinness World Records in speed rucking.

2. 

   10 Jul 2026TRANSCRIPT

   Understanding HSPs with Jesie Steffes, LPC

   Host Kayla Girgen, RD interviews Jesie Steffes, LPC, about understanding and navigating life as a Highly Sensitive Person, offering practical tools for well-being.

3. 

   16 Jun 2026TRANSCRIPT

   Artificial vs. Natural Sweeteners: A Registered Dietitian's Guide to Blood Sugar Balance

   Registered Dietitian Kayla Girgen guides listeners through the complex world of sweeteners, revealing how to balance blood sugar and navigate nutrition labels.

4. 

   3 Jun 2026TRANSCRIPT

   Functional Nutrition & Lab Testing: Stress, Burnout & Your Gut with Elizabeth McLaughlin, MS, RD

   Host Kayla Girgen, MS, RD interviews guest Elizabeth McLaughlin, MS, RD about functional nutrition, lab testing, and stress management for gut health and overall well-being.

5. 

   20 May 2026

   More Than Small Talk: Cultivating Meaningful Conversations & Deep Connections with Cailee Rae

   Host Kayla interviews relationship coach Cailee Rae about cultivating deeper connections through intentional communication and rituals, transforming relationships and well-being.

6. 

   6 May 2026

   Rucking Through the Hard Stuff: Arthritis Awareness with Travis Chapman and RUCKFWD

   Host Kayla Girgen, RD interviews Travis Chapman about how rucking inspires his advocacy and fundraising for arthritis awareness and research.

7. 

   22 Apr 2026

   3 Mindset Shifts That Take You From Stuck to Unstoppable

   Host Kayla Girgen, RD, shares three mindset shifts to help listeners move from feeling stuck to unstoppable in their health and life.

8. 

   13 Apr 2026

   Hack Your Blood Sugar with Karen Kennedy, MS, CN, IFNCP

   Host Kayla Girgen, RD, interviews functional nutritionist Karen Kennedy, MS, CN, IFNCP, about using continuous glucose monitors to gain powerful insights into metabolism and insulin resistance.

9. 

   2 Apr 2026

   Insulin 101 (Part 2): What Causes Insulin Resistance and How to Fix It

   Registered Dietitian Kayla Girgen breaks down six causes of insulin resistance and offers practical lifestyle changes to improve metabolic health in this interview.

10. 

    23 Mar 2026

    Insulin 101 (Part I): Why Insulin Resistance Makes Fat Loss Hard

    Registered Dietitian Kayla Girgen explains insulin's vital role in energy storage and why resistance hinders fat loss in this interview.

11. 

    2 Mar 2026

    Rucking AMA: Weighted Vest vs Rucksack, Increasing Pace, and Footwear

    Ruck Fit author Kayla Girgen, RD, CPT, answers listener questions about weighted vests, rucksacks, pace, and footwear to optimize your rucking performance.

12. 

    19 Feb 2026

    What to Know About Ozempic & GLP-1 Medications: Weighing the Nutritional Risks, Rewards & Trade-Offs

    In this episode, Kayla Girgen, RD, CPT, offers a balanced, honest breakdown of the nutritional risks, metabolic trade-offs, and real-world benefits of GLP-1 receptor agonist medications. These drugs are powerful tools, but they also come with side effects, financial commitment, and lesser-discussed concerns—like changes in motivation, mood, and enjoyment of food. You’ll learn: How GLP-1 receptor agonists work The difference between semaglutide and tirzepatide The most common and overlooked side effects Why muscle loss is one of the biggest risks—and how to prevent it What “anhedonia” is and why it matters What happens when you stop taking a GLP-1 medication The financial and physiological realities of long-term use The critical role of strength training and nutrition while on these drugs If you’re currently taking a GLP-1 medication, considering one, or simply curious about the hype, this episode will help you think critically and protect your future health. Chapters: 00:00 Introduction to the Complexities and Considerations of GLP-1 Medications 09:33 Active Ingredients, Brand Names & Terminology for GLP-1 Medications 13:52 Incretin Effect of GLP-1 and GIP 18:01 GLP-1 Injectables, Pills, and Compounding Pharmacies 20:20 Cardiometabolic Benefits of GLP-1 Agonist Medications 24:08 Warning About Oral Birth Control and GLP-1 Cessation Before Medical Procedures 29:09 Benefits of GLP-1 Agonist Medications 32:23 Side Effects of Semaglutide and Tirzepatide 38:08 Muscle Loss and How To Minimize It 46:49 "Anhedonia": A Less-Known Side Effect of GLP-1RAs 51:46 Sustainability, Cost, and Weight Regain 55:49 Closing Thoughts and Considerations Keywords: Side effects of GLP-1 weight loss medications, Mounjaro vs Ozempic, GLP-1 receptor agonists explained, semaglutide vs tirzipatide, muscle loss on GLP-1 medications, long-term effects of GLP-1 meds, how to prevent weight regain after Ozempic 🔗Links Mentioned In This Episode: Blog Post: GLP-1 Diet Plan: How to Lose Weight Without Losing Muscle (https://kaylagirgenrd.com/semaglutide-diet-plan/) Shop Cure Electrolytes (https://curehydration.pxf.io/OeXQkz)*Use KAYLA for 20% off Join the Sugar & Strength Academy (https://kaylagirgenrd.mn.co/plans/1951992?bundle_token=83e58dd57f0d50c80b082b21b87a7a40&utm_source=manual)*Try for FREE! Your first week is on me. Apply to Work with Kayla (https://forms.gle/KX5ryZeHmc8Lyjup8) Submit Your AMA Question(s) (https://tr.ee/ogZH-M81C1) More from Kayla: Ruck Fit: Build Strength and Endurance by Walking with Weight (https://amzn.to/467FDZR) Free Dietitian-Approved Food List (https://grocerylist.gr8.com/) Download Kayla’s Free CGM Guide (https://cgmguide.gr8.com/) Follow on Instagram (https://www.instagram.com/kaylagirgenrd/) Subscribe on YouTube (https://www.youtube.com/@kaylagirgenrd) Kayla's Website (https://kaylagirgenrd.com/)

13. 

    8 Feb 2026

    AMA: Obesity as a Disease, Recommended Blood Tests & Supplements Worth Your Money

    In this first AMA (Ask Me Anything) episode of the Sugar & Strength Podcast, host Kayla Girgen, RD, LD, CPT, pulls back the curtain to share the heart behind the podcast and a character profile ChatGPT created about her, offering listeners a deeper look into her journey and values. From there, she dives into Sugar & Strength Academy members’ questions. In this episode, you’ll discover: - How recognizing obesity as a metabolic disease is changing the field of dietetics - Which blood tests are most helpful beyond a standard annual panel - Why “normal” doesn’t always mean “optimal” when it comes to bloodwork - How to decide which supplements are worth it—or not - What supplements may be helpful when taking a GLP-1 medication Throughout the episode, Kayla emphasizes foundational habits over shortcuts. Thank you for listening! Chapters: 00:00 Introduction 02:44 Kayla, According to ChatGPT 10:09 Understanding Obesity as a Disease 12:39 Education and Testing Criteria for Registered Dietitians 17:13 Obesity-Specific Training Available for Dietitians 21:46 Recommended Blood Tests Beyond Routine Panels 27:31 Understanding Supplements: What's Worth It and What's Not? 38:35 Supplement Recommendations for GLP-1 Users Keywords: metabolic health, obesity as a disease, bloodwork, optimal labs, GLP-1 medications, supplements, AMA, Registered Dietitian 🔗Links Mentioned In This Episode: Join the Sugar & Strength Academy (https://kaylagirgenrd.mn.co/plans/1951992?bundle_token=83e58dd57f0d50c80b082b21b87a7a40&utm_source=manual)*Try for FREE! Your first week is on me. Shop ProCare Health Bariatric Supplements (https://procarenow.com/?ref=MtUstWDs)*use ‘KAYLA’ for 10% off Apply to Work with Kayla (https://forms.gle/KX5ryZeHmc8Lyjup8) Cure Electrolytes (https://curehydration.pxf.io/OeXQkz)* *use ‘KAYLA’ for 20% off **Strawberry Kiwi and Lemonade are my faves! RD/N Board Certification Test Specifications (https://admin.cdrnet.org/vault/2459/web/2022%20RD%20Test%20Specifications%20without%20detail%20CDR%20approved%209%202020%5b1%5d.pdf) Criteria for Obesity Certificate Course from CDR (https://www.cdrnet.org/prework-modules) Submit Your AMA Question(s) (https://tr.ee/ogZH-M81C1) More from Kayla: Ruck Fit: Build Strength and Endurance by Walking with Weight (https://amzn.to/467FDZR) Join the Waitlist for My 5-Week Blood Sugar Breakthrough Program (https://waitlist.grweb.site/) Free Dietitian-Approved Food List (https://grocerylist.gr8.com/) Follow on Instagram (https://www.instagram.com/kaylagirgenrd/) Subscribe on YouTube (https://www.youtube.com/@kaylagirgenrd) Kayla's Website (https://kaylagirgenrd.com/) Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter (https://wintheweek.gr8.com/)

14. 

    8 Feb 2026

    Muscle, Movement & Metabolism: Building Strength for Better Health

    In this episode, Kayla breaks down why muscle is about so much more than aesthetics, and why strength and movement are foundational to metabolism, blood sugar balance, and long-term health. In this episode, you’ll learn: - What makes muscle the most “metabolically active” tissue in the body - Fat loss vs. weight loss—and why the scale can be misleading - Why being a “slow loser” can actually be a good thing - What to know about muscle loss with GLP-1 medications - The three non-negotiables for preserving muscle - Strength training vs. cardio & the unique benefits of each - Why rucking is Kayla’s favorite hybrid exercise for strength & cardiovascular gains Building muscle and strength isn’t optional—it’s an investment in your metabolism, mobility, blood sugar, and future quality of life. Start where you are, build consistency, and focus on progress—not perfection. Chapters: 00:00 Introduction 02:31 Why Muscle Matters: Muscle Quality 03:09 How Muscle Impacts Blood Sugar & Insulin Sensitivity 07:18 More Benefits of Muscle on Longevity 10:45 Mindset Shift: Fat Loss vs. Weight Loss 14:23 How Weight Loss Impacts Body Composition 18:53 Strength Training vs Cardio: What's Better? 25:06 Rucking: The Ultimate Hybrid Exercise 28:13 Final Thoughts Keywords: blood sugar balance, insulin sensitivity, metabolic health, muscle and metabolism, strength training for women, fat loss vs weight loss, body composition 🔗Links Mentioned In This Episode: Ruck Fit: Build Strength and Endurance by Walking with Weight (https://amzn.to/467FDZR) Blog posts: - Strength vs. Cardio: What’s Better? (https://kaylagirgenrd.com/strength-vs-cardio/)- Weighted Vest vs Rucksack: Which Is Better for Walking with Weight? (https://kaylagirgenrd.com/weighted-vest-vs-rucksack/)- Rucking for Women: How to Level Up Your Walks, Build Strength, and Boost Confidence (https://kaylagirgenrd.com/rucking-for-women/) BMR/REE Calculator (https://www.calculator.net/bmr-calculator.html)- Estimate how many calories you burn at rest Join the Waitlist for My 5-Week Blood Sugar Breakthrough Program (https://waitlist.grweb.site/) Rucking 101 PDF (https://drive.google.com/file/d/1PSooALUit0GfazfQDjzvUvnc-jEm_82u/view?usp=sharing) Join the Sugar & Strength Academy (https://kaylagirgenrd.mn.co/plans/1951992?bundle_token=83e58dd57f0d50c80b082b21b87a7a40&utm_source=manual) Apply to Work with Kayla (https://forms.gle/KX5ryZeHmc8Lyjup8)* *Private coaching with CGM includes glu Submit Your AMA Question(s) (https://tr.ee/ogZH-M81C1) More from Kayla: Follow on Instagram (https://www.instagram.com/kaylagirgenrd/) Subscribe on YouTube (https://www.youtube.com/@kaylagirgenrd) Kayla's Website (https://kaylagirgenrd.com/) Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter (https://wintheweek.gr8.com/)

15. 

    8 Feb 2026

    Why Bother With Blood Sugar: Short-Term Wins, Long-Term Gains & How CGM Can Help

    In this foundational episode of the Sugar & Strength Podcast, Kayla Girgen, RD, LD, CPT breaks down why blood sugar balance matters far beyond diabetes, including how it connects to weight loss, energy, metabolic health, and long-term disease prevention. Kayla walks through the short-term and long-term benefits of stabilizing blood sugar and introduces continuous glucose monitoring (CGM) as a powerful awareness tool In this episode, you’ll learn: - What blood sugar balance really means - How blood sugar spikes and crashes drive cravings, fatigue, and food noise - Short-term benefits of balancing blood sugar - Long-term benefits for metabolic health - What Continuous Glucose Monitoring (CGM) is - How CGM works and how to get one for yourself - Pros and cons of CGM Kayla also shares resources to help you get started, including a free CGM Quick Start Guide and YouTube video walking through the Dexcom Stelo application. Chapters: 0:03  Introduction to Blood Sugar Balance and CGM 3:14  Short-Term Benefits of Blood Sugar Management 9:22  Long-Term Benefits of Blood Sugar Management 18:31  Continuous Glucose Monitoring (CGM) Overview 32:57  Conclusion and Next Steps Keywords: blood sugar balance, continuous glucose monitoring (CGM), metabolic health, Dexcom Stelo, cravings, weight loss 🔗 Links Mentioned In This Episode: Download Kayla’s Free CGM Guide (https://cgmguide.gr8.com/) Purchase Dexcom Stelo on Amazon (https://amzn.to/46eeggw)* *Ignore the poor reviews; many come from users who struggle to interpret the data or get a replacement when things go wrong—that’s where a coach like me comes in! Watch Kayla’s Dexcom Stelo Application on YouTube (https://youtu.be/BDzpHKuKCIg) Apply to Work with Kayla (https://forms.gle/KX5ryZeHmc8Lyjup8) Join the Waitlist for My 5-Week Blood Sugar Breakthrough Program (https://waitlist.grweb.site/) Submit Your AMA Question(s) (https://tr.ee/ogZH-M81C1) More from Kayla: Follow on Instagram (https://www.instagram.com/kaylagirgenrd/) Subscribe on YouTube (https://www.youtube.com/@kaylagirgenrd) Kayla's Website (https://kaylagirgenrd.com/) Get Free Weekly Tips in Kayla’s 🏆Win The Week Newsletter (https://wintheweek.gr8.com/)

16. 

    21 Jan 2026

    Beyond the Noise: What To Expect from the Sugar & Strength Podcast

    In this first episode of the Sugar & Strength Podcast, Kayla Girgen, RD, LD, CPT, shares the vision behind the podcast and what listeners can expect. From blood sugar balance and continuous glucose monitoring (CGM) to functional fitness and rucking, this podcast cuts through health and nutrition noise with layered, nuanced conversations. Grounded in Kayla’s experience as a Registered Dietitian, Personal Trainer, and long-time coach, the goal is to help listeners find practical, sustainable solutions that fit their life, because there is no one-size-fits-all approach. Chapters 00:00 Introduction to Sugar and Strength Podcast 03:25 The Shift from Influencer Culture to Long-Form Content 05:51 Building a Foundation for Blood Sugar and Strength 07:16 Kayla's Personal Journey and Professional Background 11:11 The Role of Continuous Glucose Monitoring in Nutrition 14:16 Personal Interests and Closing Thoughts Keywords: blood sugar, strength training, continuous glucose monitoring, nutrition, personal training, health podcast, wellness, dietitian, fitness, lifestyle Follow on Instagram (https://www.instagram.com/kaylagirgenrd/) Subscribe on YouTube (https://www.youtube.com/@kaylagirgenrd) Work with Kayla (https://forms.gle/zTtsK6U4BGGgieyU7) Kayla's Website (https://kaylagirgenrd.com/) Buy RUCK FIT: Build Strength and Endurance by Walking with Weight (https://amzn.to/49zso6i) Ask Me Anything: Submit Your Question (https://tr.ee/ogZH-M81C1) Death of Influencer Culture by Alex Manderstam (https://onbrandmag.substack.com/p/the-death-of-influencer-culture)

Inside a recent episode

Rucking Her Way to Two World Records with Megan Corey

Published 17 Oct 2026 · Transcript excerpt

[…] The body's feeling adjusted. So really just doing things gradually is my biggest piece of advice as you're bringing up pace and then also bringing that weight down as you're bringing up pace, if that's more comfortable, just to make sure you don't get hurt. You're not pulling all the levers at once. […]

Who has been a guest on Sugar & Strength Podcast

Names identified in recent episode analyses. Showing up to five guests.

• Megan Corey
• Jesie Steffes
• Kayla Girgen
• Elizabeth McLaughlin
• Cailee Rae

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

5.0 / 5

13 ratings

Spotify

4.0 / 5

4 ratings

Contact Sugar & Strength Podcast

Guest appearances

Books guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.

Questions about Sugar & Strength Podcast