She's Got Guts

Molly Ostrander and Lara Dilkes

Welcome to She's Got Guts! A Women's Gut Health podcast where you don't have to be a wellness girlie to live a vibrant, healthy life. We are here to shake up everything you thought you knew about women’s health. Your hosts, Gut Health Dietitian Molly Ostrander and Licensed Eastern Medicine Practitioner Lara Dilkes, are breaking down gut health, hormones, and all the wild (and sometimes frustrating) things happening in your body. Expect science-backed insights, zero B.S., and practical strategies you can actually use. Because taking care of yourself shouldn’t feel like a chore—it should feel deeply empowering.

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20 episodes
Avg 33 min
English

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July 24 · 37 min
Awareness As Medicine w/ Lisa Fox
This week we welcome Lisa Fox. Lisa is a Board Certified Behavior Analyst (BCBA), transformational coach, and founder of Fox Evolve. Combining evidence-based methodologies with transformational practices, she guides clients through profound personal evolution. Learn more here: https://www.foxevolve.com/work-with-me Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: https://linktr.ee/LalasWellness SuperCube: www.supercube.club
#52
July 4 · 40 min
Insulin Resistance and Hormonal Belly Fat
Pillar 2 of our 5 pillar series about what causes abdominal fat during perimenopause and menopause. Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: https://linktr.ee/LalasWellness SuperCube: www.supercube.club
June 27 · 35 min
Fiber for Hormonal Belly Fat!
+ what to eat for breakfast. This is pillar 1 of 5 of our 5 part series about perimenopausal/menopausal abdominal fat, why we get it, what to do about it! Enjoy! Chia pudding recipe, Turkey sausage (preservative free) recipe: https://success.nutritionforpeople.com/widget/form/Yyg5LFU5Yzk6a3xycq5z Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: https://linktr.ee/LalasWellness SuperCube: www.supercube.club
#50
June 6 · 15 min
Perimenopausal Abdominal Fat.. Why Do We Get It? PART 1
The first of our six part series on perimenopausal/menopausal abdominal fat, what it is, why it happens, and what to do! Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: https://linktr.ee/LalasWellness SuperCube: www.supercube.club
#49
May 23 · 40 min
Self-Defense in Heels w/Patti Stewart
We are talking women's safety and self defense with Patti Stewart. She's the founder of Defense in Heels, internationally certified self-defense instructor and has created an amazing community for women of all ages to feel comfortable asking themselves 'who's going home? Me or the bad guy?'. We cover parking lots, gas stations, driving alone, and so many other complex aspects of female self defense in this episode. Defense in Heels Free Resources: https://www.defenseinheels.com/resources/ Self Defense Products: https://www.defenseinheels.com/self-defense-tools/ Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: https://linktr.ee/LalasWellness SuperCube: www.supercube.club
#48
May 16 · 26 min
How Does Mushroom Coffee Help With Digestion?
This week, Lara is breaking down the benefits of functional mushrooms plus other SUPER ingredients and explaining how they benefit gut health. Mushroom powder with instant coffee? Nah. Try the worlds only coffee enhancing functional mushroom/collagen/MCT blend SUPERCUBE (use code MOLLYISSUPER for 20% off) • www.supercube.club Because we are not giving up the coffee, we just stopped drinking it naked. Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: https://linktr.ee/LalasWellness
#47
May 9 · 27 min
What ACTUALLY Matters for Women's Gut Health?
Molly is breaking down what people THINK is important for gut health vs what IS important. Hint: It is not an extreme elimination diet. Free gut health assessment: https://success.nutritionforpeople.com/widget/bookings/molly-chat Women's Gut Health Method: https://nutritionforpeople.com/shop Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: https://linktr.ee/LalasWellness SuperCube: www.supercube.com
#46
May 2 · 28 min
All Together Wellness w/ Dr. Jenny Quartano
This week we welcome DPT and functional medicine practitioner Jenny Quartano, founder of All Together Wellness. Dr. Jenny breaks down perimenopause, pelvic floor PT, how to manage the overwhelm of parenting and caring for yourself, and a bunch more. All Together Wellness (for children and women): https://www.alltogetherwellness.net/ Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: https://linktr.ee/LalasWellness SuperCube: www.supercube.com
#45
April 25 · 36 min
Why Do You Have Brain Fog?
And what to do about it! This episode we break down distractions, dopamine, hormones, and gut variables that contribute to all of that forgetfulness. Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: https://linktr.ee/LalasWellness SuperCube: www.supercube.com
#44
April 18 · 30 min
Am I Hungry? With Dr. Michelle May
Today we are joined by the award-winning author of the Eat What You Love, Love What You Eat book series who has trained over 800 health professionals worldwide. This is a great episode where we learn to reconnect to your own body's signals and ditch the restriction and rules. More about Michelle and her practice: http://amihungry.com Download chapter 1 of Eat What You Love, Love What You Eat, from http://amihungry.com/chapter1 Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: https://linktr.ee/LalasWellness SuperCube: www.supercube.com
#43
April 11 · 24 min
Estrogen MHT and the Gut Microbiome
In this episode we cover: Why estrogen works for some women and doesn't work for others, plus how the gut microbiome and estrogen dominance are related. Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: https://linktr.ee/LalasWellness SuperCube: www.supercube.com
#42
March 21 · 44 min
Aging Strong is Your New Power Move w/ Janet McConnell
In this episode we cover starting a strength training routine over age 50, health, longevity, doing hard things, and casting a vote for who you want to be every single day. With the help of author, speaker, and personal trainer Janet McConnell, consider this your wake up call to get started on the things you've been afraid to do. You can learn more about Janet here: YouTube Channel: https://www.youtube.com/@AgingStrongforLife Book – Elements of Aging Well: My Journey So Far https://tinyurl.com/2bs4m7mv Email Contact: janet.mcconnell@gmail.com Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: https://linktr.ee/LalasWellness SuperCube: www.supercube.club
#41
March 14 · 45 min
Roundup: Glyphosate, RFK jr, MAHA, Organic Food
In this episode, we cover it all. What is glyphosate/Roundup? Why is it a matter of national security? Does this, in fact, Make America Healthy Again? Want to upgrade your coffee ritual + support your gut? SuperCube at www.supercube.com Work with Molly! Women’s Gut Health Method Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com ••Lara’s Website: https://linktr.ee/LalasWellness
#40
March 7 · 21 min
Why Do I Feel Worse Before My Period?
Get your own custom herbal formula from Lara (our Eastern Medicine Wellness Wizard) to support your hormones at: https://pdx-acupuncture.janeapp.com/#/staff_member/1/treatment/17 In this episode, we cover what is happening in the female body during the luteal phase and why we feel constipated and like sh*t in general. Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: https://linktr.ee/LalasWellness •SuperCube: www.supercube.com (use code MOLLYISSUPER for 20% off!)
#39
February 28 · 26 min
Tits Up! Fire Horse Season
Lunar New Year! This episode we're exploring Chinese medicine perspective on seasonal transitions and personal transformation. We discuss moving from the Wood Snake energy to the Fire Horse year, and explain how to navigate change mindfully.. through food choices, lifestyle, and cultivating patience in daily interactions. Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: www.lalaswellness.com SuperCube: www.supercube.com (use code MOLLYISSUPER for 20% off)
#38
February 21 · 48 min
Probiotics and Your Gut Ecosystem
In this episode we cover: All the ways to boost your gut microbiome using food, naturally occurring probiotic and prebiotics, and strain-specific probiotic supplementation. Plus what to avoid (despite great marketing), and how your gut flora influences your brain. We share our real-life experiences, pull in clinical insight, and give you tools to navigate your own healing journey. PROBIOTIC GUIDE: https://success.nutritionforpeople.com/widget/form/USoSTD1rjwMICUmmBWdk Where to Find Us IG: @lalaswellness | @womensguthealth Molly’s Website: www.nutritionforpeople.com Lara’s Website: www.lalaswellness.com SuperCube: www.supercube.com
#37
February 7 · 39 min
The New Food Pyramid; Opinion of Dietitians
Lara, Molly and guest Kait McConnell RDN (@postpartum.nutritionist on Instagram) break down how the Dietary Guidelines for American's has changed, and if this does Make American Healthy Again or just Make America More Confused. The old pyramid 1992-2011 https://www.britannica.com/science/food-pyramid MyPlate 2011-2025 (using this link since government resources are gone) https://nutritionsource.hsph.harvard.edu/healthy-eating-plate-vs-usda-myplate/ The new pyramid 2026 https://realfood.gov/ Join the community! https://linktr.ee/shesgotguts Lara @lalaswellness Molly @womensguthealth https://www.supercube.club (use code MOLLYISSUPER for 20% off)
#36
February 1 · 32 min
Holistic remedies for constipation, anemia, and to nourish your spirit
Share plums and Chinese dates... The Eastern wisdom and the functional medicine behind the viral constipation remedy. Join the community! https://linktr.ee/shesgotguts Lara @lalaswellness Molly @womensguthealth https://www.supercube.club (use code MOLLYISSUPER for 20% off)
#35
January 17 · 38 min
Hair Regrowth Explained: Nutrition and Chinese Medicine Perspectives
If you are confused by all the options for hair loss, you aren't alone! Let's break them down. Join the community! https://linktr.ee/shesgotguts Lara @lalaswellness Molly @womensguthealth https://www.supercube.club (use code MOLLYISSUPER for 20% off)
#34
January 3 · 30 min
How to stay sane in January
No resolutions yet! It is the time for setting fun foundations and wintering. Learn more about The Women's Gut Health Method: https://nutritionforpeople.com/shop Join the community! https://linktr.ee/shesgotguts Lara @lalaswellness Molly @womensguthealth https://www.supercube.club (use code MOLLYISSUPER for 20% off)

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