Be Well by Kelly Leveque

392: In this episode, I’m joined by Karalynne Call, founder of Just Ingredients, to discuss why blood sugar balance is one of the most important foundations of children’s health. We break down how protein, healthy fats, fiber, and carbohydrates affect kids’ energy, mood, focus, hunger, and long-term metabolic health.

We also discuss simple ways to build balanced meals and snacks, why sugar and processed foods can lead to blood sugar spikes and crashes, and practical strategies to help your kids develop healthy eating habits without restriction or perfection. Whether you're packing school lunches, navigating picky eating, or simply looking to support your family's health, this episode is full of practical tips you can start using today.

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Topics Discussed:

→ Blood Sugar Balance for Kids

→ Protein, Healthy Fats & Fiber

→ Children's Mood, Focus & Behavior

→ Healthy Snacks & Hunger Hormones

→ Sugar, Processed Foods & Metabolic Health

→ Practical Nutrition for Busy Families

→ The Fab Four Method

→ Raising Healthy Eaters Without Restriction

→ Meal Prep & Simple Family Nutrition

→ Building Lifelong Healthy Habits

Sponsored By: 

→ Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com.

Timestamps: 

→ 00:00:00 - Introduction

→ 00:01:30 - Meet Karalynne Call

→ 00:02:38 - Why blood sugar matters for kids

→ 00:05:45 - Protein, healthy fats & carbohydrates explained

→ 00:08:20 - Cellular vs. acellular carbohydrates

→ 00:11:15 - Why sugar causes blood sugar spikes & crashes

→ 00:15:54 - Why balanced blood sugar matters for children

→ 00:19:05 - How nutrition affects kids' mood, focus & behavior

→ 00:22:40 - Building balanced meals for kids

→ 00:25:35 - Healthy snacks that actually keep kids full

→ 00:29:05 - Hunger hormones & constant snacking

→ 00:32:45 - Practical lunchbox & snack ideas

→ 00:35:45 - Setting healthy food boundaries without restriction

→ 00:39:00 - Sugary drinks & childhood metabolic health

→ 00:42:35 - Preventing Type 2 diabetes through nutrition

→ 00:46:15 - Simple nutrition habits for busy families

→ 00:49:35 - Why family meals matter

→ 00:52:20 - Raising confident, healthy eaters

→ 00:55:10 - Where to find Karalynne Call & Just Ingredients

Further Listening: 

→ https://youtu.be/1NaXfS-1q3I?si=LukJStTiDsf3QhKR

Check Out Karalynne Call

→ https://www.instagram.com/just.ingredients

→ https://justingredients.com/pages/just-ingredients-podcast

Check Out Kelly:

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391: Are you eating enough to support your hormones? Registered Dietitian Lauren Chambers joins the podcast to unpack the biggest myths surrounding women's nutrition and explain why protein, carbohydrates, and healthy fats all play an essential role in hormone health, metabolism, blood sugar balance, and energy.

In this episode, Lauren shares how to nourish your body through every phase of your cycle, why restrictive dieting can do more harm than good, and simple strategies to support your hormones with food. If you're ready to move beyond diet culture and build sustainable habits that help you feel your best, this episode is for you.

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Topics Discussed:

→ Hormone Health & Women's Nutrition

→ Blood Sugar Balance & Metabolic Health

→ Protein, Carbohydrates & Healthy Fats

→ Cycle Syncing & Women's Health

→ The Impact of Diet Culture & Undereating

→ Fertility, Stress & Hormone Balance

→ Sustainable Nutrition & Healthy Habits

Sponsored By: 

→ Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com.

→ Hiya | Get 50% off your first order at https://hiyahealth.com/KELLY

Timestamps: 

→ 00:00:00 - Introduction

→ 00:02:20 - Are most women simply not eating enough?

→ 00:05:47 - Why eating more can improve hormones, blood sugar & energy

→ 00:07:58 - Lauren's journey with hormone imbalance & restrictive dieting

→ 00:11:36 - Why women need protein, carbohydrates & healthy fats

→ 00:16:08 - The biggest misconceptions about cycle syncing

→ 00:19:55 - How to eat during each phase of your menstrual cycle

→ 00:25:05 - Why cravings increase before your period

→ 00:29:15 - How to rebuild hunger cues after years of dieting

→ 00:32:48 - How much protein do women actually need?

→ 00:35:00 - How to eat healthy without overcomplicating nutrition

→ 00:39:45 - Lauren's favorite hormone-healthy recipes

→ 00:42:20 - How to recover your period after under-eating

→ 00:47:55 - Breaking free from diet culture & food guilt

→ 00:51:35 - Raising daughters with a healthy relationship with food

→ 00:56:20 - Where to find Lauren & Hormone Healthy Eats

→ 00:58:14 - Outro

Further Listening: 

→ The Cooking Staples, Meal Hacks + Comfort Food Secrets Everyone Needs | Erin O’Brien

Check Out Lauren:

→ Instagram

→ More Lauren

Check Out Kelly:

→ Instagram

→ Youtube

→ Facebook

As a mom of three boys, one of the questions I think about most is: how do we raise healthy, resilient kids in a world that feels increasingly complicated?

In this special compilation episode, I’m revisiting some of my favorite conversations about parenting, emotional health, food, independence, and resilience. These discussions have shaped the way I approach motherhood and have given me practical tools that I come back to again and again.

You’ll hear from Dr. Lauren Hartman on helping kids develop a healthy relationship with food and their bodies, Devon Kuntzman on understanding toddler behavior and responding with connection instead of reaction, Lenore Skenazy on why independence is one of the greatest gifts we can give our children, and Nicole Runyon on setting boundaries that foster confidence, resilience, and emotional strength.

No matter what stage of parenting you're in, I hope these conversations remind you that raising healthy kids isn't about perfection, it's about showing up with consistency, presence, and trust.

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Topics Discussed:

→ How can parents reduce childhood anxiety?

→ What are signs of resilient children?

→ How do you avoid parenting power struggles?

→ How do kids develop healthy self-esteem?

→ What creates emotional resilience in children?

Sponsored By: 

→ Function | Check your health the way I do. Function provides 160+ lab tests for $1/day and member pricing on MRI and CT scans. Join at https://functionhealth.com/bewellbykelly and use code BEWELL25 for a $25 credit.

→ Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com.

→ Timeline | Timeline’s clinically proven formula is now more accessible. Mitopure starts at $99, and listeners can get 20% off at: https://timeline.com/KELLY

Timestamps: 

→ 00:00:00 - Introduction

→ 00:01:23 - Dr. Lauren Hartmen: Eating Disorder Warning Signs 

→ 00:05:05 - The Physical Signs 

→ 00:06:55 - Talking to your child

→ 00:10:01 - Eating Disorder Education  

→ 00:14:22 - No One’s To Blame

→ 00:17:26 - Personal Backstory

→ 00:22:01 - Finding The Balance + Rabbit Study 

→ 00:26:37 - Devon Kuntzman: Toddler Brain 101 

→ 00:31:54 - Teaching Emotional Regulation 

→ 00:37:17 - Knowing The Plan 

→ 00:40:48 - Tantrums vs Meltdowns

→ 00:43:34 - Handling Tantrums 

→ 00:47:21 - Setting Boundaries 

→ 00:49:06 - Lenore Skenazy: Why I Let My 9-Year-Old Ride The Train Alone

→ 00:52:48 - Helicopter Parenting Fears

→ 00:58:52 - Stop “Worst Case” Thinking

→ 01:04:28 - Nicole Runyon: Middle School Mental Health

→ 01:08:12 - Building Independence

→ 01:10:59 - Development Milestones

→ 01:14:34 - Cultivating Bravery 

→ 01:17:30 - Teen Driving Tips

→ 01:20:21 - Holding Kids’ Boundaries

Further Listening: 

→ Teen Eating Disorders, Early Signs, + How Parents Can Help | Dr. Lauren Hartman

→ Toddler Tantrums, Boundaries + Raising Emotionally Safe Kids | Devon Kuntzman

→ Why Kids Are More Anxious Today and How to Fix It | Lenore Skenazy

→ How to Raise Resilient Kids in a Tech Obsessed World | Nicole Runyon

Check Out Dr. Lauren:

→ Freeing Children and Young Adults From Shame, Skills, and Stigma (book)

→ Website

→ Instagram

Check Out Devin: 

→ Instagram

→ Website

→ Transforming Toddlerhood (Book) 

Check Out Lenore:

→ Let Grow Kids 

→ Website

→ X ( Twitter)

→ Instagram

→ YouTube

→ Free Range Kids (Book)

Check Out Nicole:

→ Website

→ Free To Fly (Book)

→ Instagram

Check Out Kelly:

→ Instagram

→ Youtube

→ Facebook

This special Mental Health Compilation brings together highlights from conversations with Joe Hudson, Maggie Nick, Gabby Reece, and Dr. Nicole LePera. Through these powerful discussions, we explore emotional regulation, resilience, nervous system health, reparenting the inner child, and the patterns that shape our relationships, behaviors, and sense of self.

We discuss practical tools for managing stress and overwhelm, breaking generational cycles, building emotional awareness, and creating healthier habits that support long-term mental well-being. Whether you're looking to better understand yourself or navigate life's challenges with more confidence and clarity, this episode offers some of the most impactful mental health insights we've shared on the podcast.

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Topics Discussed:

→ Emotional regulation and nervous system health

→ Why we suppress emotions and how it impacts our well-being

→ Breaking generational patterns and cycles

→ The "good kid" mindset, perfectionism, and people-pleasing

→ Parenting, shame, and emotional resilience

→ Reparenting your inner child

→ How childhood experiences shape adult relationships

→ Building self-awareness and emotional intelligence

→ Vulnerability, resilience, and personal growth

→ Managing stress, overwhelm, and emotional triggers

→ Identity, achievement, and self-worth

→ Healing old wounds and creating lasting change

Sponsored By: 

→ OGEE | Thanks to today’s sponsor, Ogee: A higher standard for beauty. Go to https://ogee.com/BEWELL and use code BEWELL to get 20% off certified organic makeup that performs like luxury.

→ Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com.

→ Branch Basics | First-time customers can save 15% on a Starter Kit with code BEWELLPODCAST at branchbasics.com/BEWELLPODCAST. 

→ Kosterina | You can shop all my favorites at https://www.kosterina.com/bewell and use code KELLY for 15% off your first order.

→ Shop minnow's new apré-ski capsule collection at https://shopminnow.com and enter code MEETMINNOW15 at checkout to receive 15% off your first order.

Timestamps: 

→ 00:00:00 - Introduction

→ 00:01:38 - Joe Hudson: Why We Suppress Emotions

→ 00:06:12 - Anger, Stress & Emotional Expression

→ 00:12:08 - Emotional Health, Relationships + Connection

→ 00:18:45 - Parenting, Vulnerability & Nervous System Regulation

→ 00:20:23 - Maggie Nick: The "Good Kid" Identity

→ 00:30:48 - Perfectionism, People-Pleasing + Shame

→ 00:35:02 - Breaking Generational Patterns

→ 00:39:14 - Why Children Internalize Criticism

→ 00:42:24 - Gabrielle Reece: Resilience, Adversity + Growth

→ 00:47:18 - Identity Beyond Achievement

→ 00:52:04 - Hypervigilance, Childhood Experiences + Relationships

→ 00:56:42 - Success, Balance + Life Priorities

→ 01:00:26 - Dr. Nicole LePera: Reparenting The Inner Child

→ 01:04:18 - Childhood Conditioning & Survival Patterns

→ 01:08:12 - People-Pleasing, Attachment + Emotional Triggers

→ 01:12:35 - Healing Old Wounds & Creating Lasting Change

→ 01:16:28 - Final ThoughtsFurther Listening: 

→ Repressed Emotions, Anxiety + Why Self-Improvement Doesn’t Exist | Joe Hudson

→ Stop Hustling for Worth, Heal People-Pleasing, + Feel Enough | Maggie Nick

→ Gabby Reece on Wellness, Marriage, Motherhood & Mental Strength

→ Reparenting Your Inner Child, Self-Abandonment + Nervous System Healing | Dr. Nicole LePera

Check Out:

Joe Hudson: 

→ Instagram: https://www.instagram.com/joehudson_aoa?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

→ http://artofaccomplishment.com

Maggie Nick: 

→ Instagram: https://www.instagram.com/maggiewithperspectacles/reels/

→ TikTok: 

→ New Book: 

Gabby Rece: 

→ https://gabriellereece.com/

→ Instagram

Dr. Nicole LePera

→ Website: https://theholisticpsychologist.com/

→ Instagram: https://www.instagram.com/the.holistic.psychologist

→ New Book: https://theholisticpsychologist.com/books/reparenting-the-inner-child/

Dr. Nicole LePera

→ Website: https://theholisticpsychologist.com/

→ Instagram: https://www.instagram.com/the.holistic.psychologist

→ New Book: Reparenting The Inner Child

Check Out Kelly:

→ Instagram

→ Youtube

→ Facebook

This special Creatine Compilation brings together expert insights from Rachel DeVaux, Dr. Abbie Smith-Ryan, and Andrew Koutnik on one of the most researched supplements in health and fitness. Through highlights from these conversations, we explore how creatine supports muscle growth, recovery, brain health, metabolic health, performance, and healthy aging.

We also discuss dosing, common misconceptions, who can benefit most from creatine supplementation, and why it's becoming an increasingly important tool for women, athletes, and anyone looking to optimize their long-term health.

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Topics Discussed:

→ Why is creatine one of the most researched supplements available?

→ How does creatine support muscle, strength, and recovery?

→ What role does creatine play in brain health and cognition?

→ Why are more women being encouraged to take creatine?

→ How much creatine do you actually need?

→ Is creatine safe for long-term use?

→ Can creatine support metabolic health and healthy aging?

→ What are the biggest misconceptions about creatine?

→ How can creatine fit into a whole-foods lifestyle?

→ Who stands to benefit most from creatine supplementation?

Sponsored By: 

→ Function | Check your health the way I do. Function provides 160+ lab tests for $1/day and member pricing on MRI and CT scans. Join at https://functionhealth.com/bewellbykelly and use code BEWELL25 for a $25 credit.

→ Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com.

→ LMNT | Get a free 8-count Sample Pack of LMNT’s most popular drink mix flavors with any purchase at https://drinklmnt.com/Kelly. Find your favorite LMNT flavor, or share with a friend.

→ Hiya | Get 50% off your first order at https://hiyahealth.com/KELLY

→ Minnow | Shop minnow's new apré-ski capsule collection at https://shopminnow.com and enter code MEETMINNOW15 at checkout to receive 15% off your first order.

Timestamps: 

→ 00:00:00 - Introduction

→ 00:01:15 - Rachel DeVaux: Why Creatine Is More Than A Muscle Supplement

→ 00:05:20 - Creatine For Strength, Recovery + Performance

→ 00:09:18 - The Benefits Of Creatine For Women

→ 00:15:58 - Dr. Abbie Smith-Ryan: How Creatine Supports Brain Health

→ 00:20:32 - Creatine, Aging + Longevity

→ 00:29:08 - How Much Creatine Do You Actually Need?

→ 00:34:15 - Common Creatine Myths Explained

→ 00:42:35 - Creatine, Cognition + Alzheimer's Research

→ 00:47:52 - Creatine For Perimenopause + Women's Health

→ 00:52:40 - Is Creatine Safe For Long-Term Use?

→ 00:59:05 - Andrew Koutnik: Who Benefits Most From Creatine Supplementation?

→ 01:01:19 - Best Practices For Taking Creatine

→ 01:06:10 - Creatine, Mood + Mental Health

→ 01:10:49 - Choosing A High-Quality Creatine Supplement

→ 01:13:47 - Creatine, Metabolic Health + Performance

→ 01:19:03 - Metabolic Flexibility + Ketosis

→ 01:22:42 - Final Thoughts

Further Listening: 

→ Building Muscle, Protecting Metabolism, + Simplifying Dinner | Rachael DeVaux

→ The Truth About Creatine for Women: Strength, Hormones, + Brain Health | Abbie Smith

→ Why You’re Stuck: Hunger, Hormones + Metabolic Fixes | Dr. Andrew Koutnik

Check Out:

→ Abbie Smith Ryan 

→ Website 

→ Rachel DeVaux  

→ Website 

→ Andrew Koutnik 

→ Website 

Check Out Kelly:

→ Instagram

→ Youtube

→ Facebook