Tone It Down

This week on Tone It Down, Karena sits down with Katie Wills, founder of Elysian Head Spa in Austin, Texas. Katie spent 15 years as a critical care nurse, caring for open-heart and heart transplant patients and working through the COVID ICU. A visit to a head spa in Japan gave her an idea, and in December 2024 she opened Elysian. Now she spends her days helping people figure out why their hair is changing and what to do about it. She explains why washing your hair won’t make it fall out, what happens to your follicles after a baby and during perimenopause, and how to pick a red light helmet that works. They also cover stem cells grown from your own hair follicles, what the research says about GLP-1s and hair loss, and the small daily habits that make a real difference.
[01:18] From the ICU to Owning a Head Spa
Katie spent 15 years in critical care before realizing she had nothing left for herself.
She opened Elysian in December 2024 after discovering head spas in Japan.
Thinking about a career change? Lean on supportive people and take it one page at a time.
[05:23] Hair Myths & Scalp Health
Washing your hair does not cause hair loss. Shedding is a normal part of the growth cycle.
Your scalp is skin too, with its own microbiome that needs cleansing and care.
Nutrition comes first: get enough protein and check for low iron or vitamins.
[06:54] Hair Loss in Women
Most of Katie’s female clients are in perimenopause, and changes often start in the late 30s.
Postpartum shedding usually begins three to six months after birth, when estrogen drops.
Watch for thinning temples or a widening part, and act early.
[10:29] Red Light Helmets & Stress
Red light boosts circulation, lowers inflammation, and keeps hair in its growth phase.
Choose a helmet over a panel, and pick a brand that publishes its specs and research.
Patchy circles may be alopecia areata, which calls for a doctor.
[14:24] Inside Elysian: Head Spa, Buccal Massage & Stem Cells
Every visit starts with a scalp scan and a consultation to tailor the treatment.
Buccal massage releases jaw tension from inside the mouth.
Acorn Biolabs grows a stem cell product from your own hair follicles in about six weeks.
[25:04] GLP-1s & Hair Loss
Rapid weight loss and low protein can trigger a shedding phase.
Studies show 3 to 5% of users see more hair loss, compared with about 1% on placebo.
The science is still developing, and timelines often don’t line up.
[28:48] Katie’s Daily Hair Routine & Rapid-Fire Myths
Wash two to three times a week, use heat protectant, and brush twice a day.
Dry your roots before bed and try a shower filter if you have hard water.
Skip tight ponytails. Hats are fine. Cutting your hair won’t make it grow faster.
[35:33] ICU vs. Small Business & Wellness
Both jobs mean solving problems fast, but at the spa no one’s life is on the line.
Katie’s routine includes Peloton, weights, kettlebells, and lots of time with her dog.
Leaving the ICU gave her the energy to show up for the people she loves.
New to the Tone It Up app? Head to toneitup.com/activate and enter code TID20 to take 20% off your annual membership!
Connect with Katie:
Elysian Head Spa (https://elysianheadspa.com/)
Instagram (https://www.instagram.com/elysianheadspa_katie/)
Let's Connect:
Karena Dawn — @karenadawn on IG (https://www.instagram.com/karenadawn/)
THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597)
Join the #1 Fitness App for Women: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app)
Tone It Up YouTube (https://www.youtube.com/@toneitup/featured)
Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)

Your DMs, messages and voicemails kept asking the same thing: how do I manage my anxiety? So this week, Karena is sitting down solo to talk about the anxious mornings so many of us know too well. Karena breaks down the science of the morning cortisol spike, why women in perimenopause feel it so strongly, and the daily practices that have helped her feel like herself again. From her go-to gratitude mantra to breath work, a green-highlighter to-do list and a new take on morning coffee, this episode gives you real tools to start your day feeling calm, safe and supported. You are not alone in this, girl!
Share your own morning practices with Karena at karenadawn.com/message and they could be featured with the community!
[01:50] Understanding the cortisol awakening response
Cortisol naturally rises within the first hour after waking. It's your body getting ready for the day, and it is completely normal.
An anxious mind can read that surge as danger, which is why you can feel uneasy for no clear reason.
Women report anxiety at higher rates than men, and perimenopause can add to it. Night sweats, hot flashes and 3 a.m. wake-ups are part of the picture.
Big takeaway: morning cortisol is real, it's normal, and knowing what it is takes away some of its power.
[02:25] Karena's morning mantra and how to build your own
Write your mantras on a piece of paper by your bed (not your phone!) so they're the first thing you see.
Try it now: name three things you're grateful for, wherever you're listening.
Like a workout or meditation, gratitude gets stronger the more you practice it.
[08:25] Simple ways to calm your body first thing
Breathe along with Karena: two inhales through the nose, hold, then one long exhale through the mouth.
Skip the phone first thing. A bedside clock helps if you reach for your phone to check the time.
On the heavier mornings, take your tea outside and walk. Natural light and movement help you move through it.
Build a "routine before the routine" to lean on before the gym or the workday starts.
[10:16] Small habit shifts that make a big difference
If you wake up anxious, hold off on caffeine. It can raise your heart rate and mimic the feeling of anxiety in your stomach.
Do a brain dump the night before. Write tomorrow's to-do list so your brain isn't holding it all night.
Karena's trick: highlight the top three or four priorities in green and tackle those first.
[13:20] When to talk to a doctor or therapist
If morning anxiety is new for you, especially in your 40s, talk to your doctor. Hormones may be part of it.
If you're journaling, moving, eating well and sleeping and still feel anxious, reaching out to a professional is a sign of strength.
The Big Silence Foundation's Therapy for All program can match you with a therapist. It's anonymous and safe. Learn more at thebigsilence.com. (https://thebigsilence.com/pages/therapy-for-all)
Join the Tone It Up Fall Back to the Beach (https://my.toneitup.com/pages/fall-back-to-the-beach) program starting October 12 in the Tone It Up app!
New to the Tone It Up app? Head to toneitup.com/activate and enter code TID20 to take 20% off your annual membership
Let's Connect:
Karena Dawn — @karenadawn on IG (https://www.instagram.com/karenadawn/)
THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597)
Join the #1 Fitness App for Women: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app)
Tone It Up YouTube (https://www.youtube.com/@toneitup/featured)
Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)

This week on Tone It Down, Karena sits down with Danese Rexroad, the OG Chief Clinical Officer at Ways2Well, a Texas-based preventative healthcare company. Danese spent 15 years in trauma and the ER before moving into preventative wellness, and one night in the trauma unit changed how she sees everything: your baseline health shapes your outcome. She explains the difference between "normal" and "optimal" blood work, which hormones shift first in perimenopause, and why so many women get handed an antidepressant when it’s really something else that’s missing. They get into peptides, the truth about testosterone for women, GLP-1s as a bridge rather than a quick fix, and the brand-new world of Muse cells. 
[03:03] Normal vs. Optimal: What Your Blood Work Is Really Telling You
"Normal" ranges cover the entire population. Optimal ranges are much narrower and catch issues before they become problems.
Symptoms matter as much as numbers. If you feel off and your labs look fine, keep asking questions.
A standard GP panel often skips progesterone, testosterone, free testosterone, DHEA, insulin, and full thyroid markers.
[16:57] Menopause Is a Journey, Not a Destination
Symptoms to watch for: insomnia, new joint aches, frozen shoulder, vaginal dryness, vision changes, brain fog, and stubborn belly fat.
Danese's own first symptom was a frozen shoulder, a year before her labs showed a change.
Rising insulin resistance and cortisol both play a role in midlife weight gain.
[23:15] Sleep, Bedtimes & Melatonin
Setting a consistent bedtime supports your circadian rhythm, gut, mood, and hormones.
Melatonin can work as a short-term bridge, but the bigger question is why your body isn't making enough.
Check your sleep environment first: room temperature, pillow, air quality, and a snoring partner all count.
[34:43] Peptides 101
Think of a peptide like a text message: a short instruction that tells your body what to repair.
Danese breaks down her favorites, including BPC-157 for tissue repair, GHK-Cu (copper peptide) for skin and inflammation, and thymosin alpha for autoimmune support.
Why sourcing matters: untested "gray market" peptides bought online may not contain what the label says.
[48:55] Muse Cells & Regenerative Medicine
Muse cells are a rare subset of stem cells that can travel to damaged tissue and help repair it.
Danese uses them for injuries, joints, and whole-body recovery.
She explains why lab standards and limited replication matter for quality.
[59:08] Inside the Longevity Lab & Rapid Fire
Danese walks through red light therapy, plasmapheresis, and the HOCATT, her favorite 10-in-1 treatment.
Sauna or cold plunge? Danese picks sauna and explains her concerns about cold plunging in perimenopause. Karena shares why the plunge works for her.
Strength training over cardio. Magnesium over melatonin. Blood work over the scale.
New to the Tone It Up app? Head to toneitup.com/activate and enter code TID20 to take 20% off your annual membership!
Connect with Danese:
Ways2Well (https://ways2well.com)
@daneserexroad on IG (https://www.instagram.com/daneserexroad/)
Let's Connect:
Karena Dawn — @karenadawn on IG (https://www.instagram.com/karenadawn/)
THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597)
Join the #1 Fitness App for Women: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app)
Tone It Up YouTube (https://www.youtube.com/@toneitup/featured)
Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)

In this autumn check-in episode of Tone It Down, Karena sits down solo to chat about the season of new routines, the loneliness so many women feel in their 40s and 50s, and why she built this year's Fall Challenge around the one thing we’re all nostalgic for: being together. She shares the simple, real-life ways she's been making new friends (shy girls, this one's for you!), explains why you don't have to wait until January to feel good, and answers your voicemails about her favorite creators and whether Tone It Up is hiring.
Record your own question for Karena to answer here (https://www.speakpipe.com/karenadawn) and you could be featured on the pod! 
[02:55] Why So Many Women Feel Lonely in Their 40s and 50s
So many friendships used to form at work. Remote work changed that for a lot of us.
Karena gets honest about how work took over her own life after buying Tone It Up back.
This is the heart of the Fall Challenge: a homecoming for OG TIU girls and a welcome for anyone new.
[05:22] 21 Days to Change Your Ways
Build your routine now so the holiday season doesn't knock you off track.
Every workout in the program is labeled with the year it first came out. Get ready to reminisce!
Find your people with #TIUteam, or search your city, like #TIUAustin or #TIUChicago.
[08:05] Real Ways to Make New Friends
Go to the party solo. Karena is shy and does it anyway.
Book a weekly walking or coffee date with a girlfriend.
Buy two tickets to a show and invite someone new.
[~10:50] Your Voicemails
Listener Allie asks who Karena follows right now. Her picks: Valeria Lipovetsky and comedian Jordan Jensen. Now she wants YOUR recommendations.
An anonymous listener asks about the Tone It Up hiring. 
The team is remote right now, but Karena's goal is to be back in person in Austin. See the job listing on her LinkedIn.
New to the Tone It Up app? Head to toneitup.com/activate and enter code TID20 to take 20% off your annual membership!
Let's Connect:
Karena Dawn — @karenadawn on IG (https://www.instagram.com/karenadawn/)
THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597)
Join the #1 Fitness App for Women: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app)
Tone It Up YouTube (https://www.youtube.com/@toneitup/featured)
Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)

When Rachel Hague came by to interview Karena for Hard Knocks Business, Karena had one condition: she got to interview Rachel, too. In this conversation, Rachel shares how she landed her hosting role out of 950 applicants, what she has noticed about the founders she interviews, and how writing helped her through losing her sister. She also talks about finding her people in Austin, the rescue dogs who changed her home, and what a sabbatical taught her about who she is beyond every title. If you have ever wondered how to make friends as an adult or how to follow a next step that feels scary, this one is for you.
[05:14] Growing Up Taking Charge
Rachel's Vegas childhood in a family of entrepreneurs and how she learned early to look after everything around her.
Her take on eldest-daughter energy: reading the room and taking control are habits that often lead to building companies.
[07:02] Writing Through Grief
How losing her sister shifted her sense of identity and how she came to see grief as the source of her superpowers.
Her view that grief reaches everyone: "Everybody has experienced grief, whether they're going through a breakup, whether they're just grieving a past version of themselves, or whether they've lost a family friend or a pet."
[12:57] What Bodybuilding Taught Rachel About Discipline and Health
Two shows, at 18 and again in 2024, and the structure and habits each one gave her.
Her realization that the magazine version of fitness wasn't the true definition of health.
Her honest take: a competition is a good way to test how hard you can push yourself, but long-term bodybuilding takes a toll on the body.
[21:16] Staying Present With Big-Name Guests
Why she doesn't get starstruck: everybody is human, and treating guests like stars would keep her from asking good questions.
You don't need to be fit to build a company, but fitness helps you enjoy what you've built.
[25:57] Building a Voice as a Creator
Her focus on finding her voice as an interviewer, and her vision for more Hard Knocks verticals built around her audience.
Her reminder to herself that not every video will be her best, and that audiences evolve with you.
[31:51] Routines Built Around Her Cycle
Why she has no set morning routine, and how she plans interviews, travel, and journaling around different weeks of her cycle.
Her targets of 7,000 to 10,000 steps a day and three lifts a week, and her habit of writing down ideas before bed.
[38:16] What a Sabbatical Taught Her About Who She Is
What she did with the time: rest, painting, dog rescue, and finding out who she is.
Her realization that she'll keep changing, and that chasing a past self or a future self kept her from being present.
Her view on audiences: "We are going to change as founders. And our audience is going to evolve with us."
Connect with Rachel:
@rachellhague (https://www.instagram.com/rachellhague/?hl=en) on IG
@hardknocksbusiness (https://www.instagram.com/hardknocksbusiness/?hl=en) on IG
Let's Connect:
Karena Dawn — @karenadawn on IG (https://www.instagram.com/karenadawn/)
THE BIG SILENCE PODCAST (https://podcasts.apple.com/us/podcast/the-big-silence/id1607181597)
Join the #1 Fitness App for Women: Tone It Up App (https://my.toneitup.com/pages/tone-it-up-app)
Tone It Up YouTube (https://www.youtube.com/@toneitup/featured)
Tone It Up Instagram (https://www.instagram.com/toneitup/?hl=en)