478: How to Get Leaner Without Eating Less: The Truth About Metabolism, Protein, and Training

Dr. Marnie Nussbaum is a board-certified dermatologist, Clinical Instructor of Dermatology at Weill Cornell, and leading expert in non-invasive aesthetic rejuvenation, known for her natural approach to treating and preventing the signs of aging.In this episode, we’re answering so many of the burning skin questions I feel like we all have. How do you actually bank collagen—and when should you start? Which lasers are worth doing, what does each one actually do, and how do you know which one is right for you? What’s better: microneedling or Clear + Brilliant? And what can you actually do about chest wrinkles?Dr. Nussbaum breaks down what’s happening beneath our skin as we age, how to address skin laxity and the deeper layers of the face, why daily maintenance can matter more than a big intervention, and what she recommends starting in your 20s. We also get into peptides, PDRN, exosomes—and why she thinks the science isn’t quite there yet—plus the treatments she believes are actually worth your time and money.And because Marnie is incredibly fun, direct, and refreshingly opinionated, we also get into what she learned from seeing celebrity skin up close, why she prefers certain drugstore products to luxury skincare, and plenty of beauty hot takes along the way.You can find Dr. Nussbaum at @drmarnienussbaum on InstagramThanks to my sponsors:Go to CLEARSTEM.com/WELL and use code WELL at checkout to get 15% off your first order.Go to armra.com/WELL or enter WELL to get 30% off your first subscription order. Visit Ritual.com/WELL for 25% off your first month.Go to fatty15.com/WELL and use code WELL at checkout for an additional 15% off their 90-day subscription Starter Kit.Go to RO DOT CO SLASH blonde to see if you qualify. For side effects of GLP-1 medications, including Boxed Warning, go to ro.co/safety.Head to livemomentous.com and use code well for up to 35% off your entire first order.Get 20% off your first order at vuori.com/wellVisit sephora.com or your local Sephora store to shop dae’s Cactus Fruit 3-in-1 Styling Cream.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Sarah Creal has spent decades behind the scenes of the beauty industry, developing some of its most iconic products and working with some of the biggest names in beauty—including spearheading the collaboration between Victoria Beckham Beauty and Augustinus Bader. Now, she’s building a brand specifically for women over 40, a demographic she believes the beauty industry has largely misunderstood, underrepresented and, in many cases, ignored.In this episode, Sarah joins me for a very honest conversation about beauty, aging and what women actually want as they get older. We talk about what she learned from surveying thousands of women over 40, why so many products are still formulated and marketed with much younger women in mind, tokenism and representation in beauty, and why “aging gracefully” can feel like yet another impossible standard women are expected to live up to.We also get very practical: the biggest mistakes we make in our beauty routines, what actually causes makeup to pill, the three products every woman should have in her makeup bag, why the idea that we should wear less makeup as we age is a myth, the most overrated beauty trends, what makes makeup look expensive, and how to get that elusive “rich girl skin.” Plus, Sarah shares some of the insider secrets she’s learned from decades of developing beauty products—and what separates a genuinely great formula from one that’s mostly marketing.You can find Sarah at @sarah.creal on InstagramThanks to my sponsors:Visit http://get.justthrivehealth.com/pages/well for a free 90-day supply of their new Digestive Bitters when you start a 90-day Just Thrive probiotic subscription.Head to paleovalley.com/well or use code well at checkout for 15% off your first purchase.Use code ARIELLE15 for $15 off your first purchase at thirdlove.comTry Salt and Stone’s discovery set to find your signature scent - Go to SaltandStone.com/WELL and use code WELL at checkout for 15% off your first order. Visit sephora.com or your local Sephora store to shop dae’s Cactus Fruit 3-in-1 Styling Cream.Head over to thisisneeded.com and use code WELL for 20% off your first order. Start taking supplements your body can actually absorb. Go to absorbmore.com and enter WELL at check out for up to 35% off your first order.Get a free 8-count Sample Pack of LMNT’s most popular drink mix flavors with any purchase at drinklmnt.com/well. This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dr. Joey Munoz is a nutrition and fitness expert with a PhD in nutritional sciences who helps people cut through the noise around weight loss, metabolism, and training to build healthier, stronger bodies without extreme diets or unsustainable routines.In this episode, Joey joins me to break down the biggest mistakes women make when trying to lose weight and why doing “everything right” can sometimes leave you feeling more frustrated with your body. We talk about why you can actually become more critical of your appearance as you get closer to your goals, the concept of perception drift, and how to get leaner and change your body composition without necessarily losing more weight. He shares the order of operations he recommends for anyone who wants to change their body, what to prioritize in the gym as we age, and the habits people who effortlessly maintain a lean physique tend to have in common.We also get into the truth about calories and metabolism, whether yo-yo dieting really damages your metabolism, why low-carb diets often backfire, how to use macros without becoming obsessive, and why breakfast may matter more than you think. Joey shares practical ways to actually hit your protein goals, the supplements that are worth your money, the diet and fitness trends he thinks are completely overrated, and his prescription for what to do when you feel like you’re doing everything right but still aren’t seeing results.Thanks to my sponsors:Go to boncharge.com and use coupon code BLONDE to save 15%Nutrafol is offering our listeners $10 off your first month’s subscription and free shipping when you visit Nutrafol.com and enter promo code BLONDEHead to paleovalley.com/well or use code well at checkout for 15% off your first purchaseGo to Quince.com/BLONDE. Get free shipping on your order and 365-day returns.Try QUO for free PLUS get 20% off your first 6 months when you go to Quo.com/blondeHead to ladder.fit/WELL and take a quiz to find your perfect ladder plan. Use my link and get a free 7-day trial with NO credit card, and $10 off your first month if you join.Head to DrinkNello.com/WELL and use code WELL at checkout for 20% off which stacks on top of subscriptions for up to 40% off.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Sarah Hoover is a bestselling author, art historian and cultural critic whose memoir, The Motherload: Episodes from the Brink of Motherhood, offers a brutally candid account of pregnancy, childbirth, postpartum depression and the complicated realities of becoming a mother.In this episode, Sarah joins me for an honest, funny and at times uncomfortable conversation about the parts of motherhood women still aren’t supposed to say out loud. We talk about her traumatic first birth, struggling to bond with her son, postpartum depression, rage and resentment, and what it feels like when the experience you were told would be the happiest of your life is anything but. We also get into maternal ambivalence, the pressure to be endlessly grateful, losing your identity after having a baby, and why admitting that motherhood is incredibly hard doesn’t mean you don’t love your children.But this conversation is definitely not all heavy. We also get into beauty standards and how they’ve changed, our complicated relationship with aging and wanting to look good, makeup, personal style, the aesthetics we’re collectively tired of, and what our beauty choices say about the culture we’re living in. Sarah has such a sharp, funny perspective on the expectations placed on women—from how we’re supposed to mother to how we’re supposed to look—and we talk about all of it.It’s ultimately a conversation about motherhood, beauty, identity, culture and the things women are often thinking but don’t always feel comfortable saying out loud.Thanks to my sponsors:Go to CLEARSTEM.com/WELL and use code WELL at checkout to get 15% off your first order.Use code ARIELLE15 for $15 off your first purchase at thirdlove.comVisit http://get.justthrivehealth.com/pages/well for a free 90-day supply of their new Digestive Bitters when you start a 90-day Just Thrive probiotic subscriptionHead to dose daily.co/WELL to get 35% off your first subscriptionDownload the Vinted app for free and start listingOrion is offering our listeners 15% off at Orion.com/well.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Celebrity hairstylist Clayton Hawkins is one of Hollywood’s most sought-after hair experts, known for creating iconic red carpet looks and working with some of the biggest names in entertainment. In this episode, Clayton joins me for such a fun conversation about everything we actually want to know about having great hair—from how to make your hair look more expensive to the trends he thinks are completely overrated.We get into the tricks that make the biggest difference when styling your hair, why day-two hair can actually look better, how to figure out your most flattering hair color, timeless styles that never go out of fashion, and his best tips for air-drying and working with your natural texture. He also shares some genuinely life-changing hair hacks I had never heard before.Plus, we go behind the scenes of celebrity hair: what really happens when someone is getting ready for a major red carpet, the pressure of awards season, his favorite celebrity hair moments, where he finds inspiration outside of social media, and the things that might surprise you about working with some of the most famous women in the world.Thanks to my sponsors:Visit hungryroot.com/blonde to get 40% off your first box and a free item of your choice.Get $25 off your first purchase when you go to TheRealReal.com/well.Go to Ritual.com/WELL for 25% off your first month.Go to ro.co/BLONDE to see if your insurance covers GLP-1s for free.Visit livemomentous.com and use promo code well for up to 35% off your first order.Use code WELL at puori.com/WELL to get 32% off your first Puori Grass-fed Whey Protein order when you start a subscription.Visit vuori.com/well for 20% off your first purchase. Visit cozyearth.com and use my code WELL for 20% off sitewide.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear MediaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Are You Actually Inflamed? The Foods That Help Your Skin, Brain & MoodAngelo Keely is the co-founder and CEO of Kion, a health and performance company focused on helping people feel and perform their best through evidence-based nutrition. He joins me to break down one of the most talked-about—and often misunderstood—topics in wellness: inflammation, and how what we eat can impact everything from our skin and brain to mood and long-term health.We talk about what chronic low-grade inflammation actually is, how to know when inflammation is normal versus potentially problematic, and the lifestyle factors that can make a meaningful difference. Angelo explains why certain types of fats are so important, the foods we should be eating regularly to get enough of them, and how much fatty fish like sardines, anchovies and mackerel you’d realistically need to eat to reach optimal levels.We also get into how to test your omega-3 levels, the connection between omega-3s and skin health, mood and cognitive function, and what women should know during pregnancy. Plus, Angelo breaks down vegan sources, why EPA and DHA percentages matter, what to look for in a supplement, and why sourcing, purity and heavy-metal testing are so important.Visit getkion.com/well for 20% off and connect with Angelo on instagram @kionThis episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

I’m officially 41, so I’m sitting down for a solo episode to talk about everything that has changed—and everything I know now—when it comes to looking and feeling my best.I’m sharing how my approach to beauty has changed in my 40s, the treatments I’ll never stop doing, the one in-office treatment I’d choose if I could only do one, and the beauty trends I’m officially over (plus one you will absolutely never catch me participating in). I also get into how completely different my approach to fitness is now, why I’m working out less, how I’ve changed my body composition without dieting, and some of my more controversial fitness opinions.Plus, I’m getting into the wellness trends I can’t do anymore, the advice I personally don’t follow, what we were all doing to stay skinny in the early 2000s, and the things I know to be true now that I’m in my 40s. Basically: what’s actually worth doing, what I’ve stopped wasting my time on, and what makes me look and feel better at 41 than I did a decade ago.Thanks to my sponsors:Visit ProlonLife.com/BLONDE to get 15% sitewide.Get 15% off at BON CHARGE by using code BLONDE at www.boncharge.com.Head to Nutrafol.com and use code BLONDE for $10 off your first subscription and free shipping.Head to paleovalley.com/well, or use code well at checkout for 15% off your first purchase.Visit www.Sarahcrealbeauty.com/well to get 15% off your first order.Go to ladder.fit/WELL for a 7-day free trial and $10 off your first month.Visit resortpass.com/well to get $20 off your first booking of $100 or more.This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dr. Colleen Cutcliffe is a PhD microbiologist, pioneer in translating cutting-edge microbiome science into clinically validated therapies and the co-founder and CEO of Pendulum. Her research focuses on the profound role our gut microbes play in metabolism, blood sugar regulation, immune function, and healthy aging, and she’s helping reshape how we think about chronic disease and longevity.In this episode, Dr. Cutcliffe joins me to discuss the fascinating connection between the microbiome and everything from sugar cravings and weight management to natural GLP-1 production, hormones, metabolism, and aging. We separate fact from fiction when it comes to probiotics, fiber, fermented foods, and microbiome diversity, and dive into the exciting new research on specific probiotic strains that may help support blood sugar regulation, reduce cravings, and improve metabolic health. We also discuss what stress, travel, antibiotics, and modern life are doing to our microbiomes, what we can learn from centenarians, and why the future of women’s health may lie in understanding the bacteria living inside us.Thanks to my sponsors:Head to armra.com/WELL or enter WELL to get 30% off your first subscription order.Go to CLEARSTEM.com/WELL and use code WELL at checkout to get 15% off your first order.Use code ARIELLE15 for $15 off your first purchase at thirdlove.comGo to fatty15.com/WELL and use code WELL at checkout for an additional 15% off their Starter Kit.Use code WELL and save 20% on your first order at https://justthrivehealth.com/WELL. Visit livemomentous.com and use promo code well for up to 35% off your first order.Visit vuori.com/well for 20% off your first purchase. Head to absorbmore.com and use code WELL at checkout for 35% off your first order. This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear Media.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dr. Shereene Idriss is a board-certified dermatologist, founder of Idriss Dermatology in New York City, and one of the internet’s most trusted voices on evidence-based skincare. Known for cutting through beauty marketing and viral misinformation with humor and honesty, she’s built a loyal following by making complex skin science accessible.In this episode, we dive into what actually ages our skin—and why it isn’t what most people think. Dr. Idriss shares the biggest mistakes people make with Botox, her honest opinions on today’s newest lasers and injectable peptides, and the treatments she believes are genuinely worth your money. We also discuss Korean skincare, the ingredients every routine should include, how to treat melasma, pigmentation and age spots, whether pores can really be “shrunk,” the truth about red light therapy, and the one treatment she thinks many people can skip. Plus, she shares her own maintenance routine, the unrealistic beauty standards shaping our expectations, and why consistency will always beat intensity when it comes to healthy skin.Whether you’re navigating preventative skincare in your 30s or trying to make smarter anti-aging decisions in your 40s and beyond, this conversation is packed with practical, no-nonsense advice you’ll actually use.Thanks to my sponsors:Head to Nutrafol.com and use code BLONDE for $10 off your first subscription and free shipping.Visit www.Sarahcrealbeauty.com/well to get 15% off your first order.Visit quo.com/blonde for 20% off 6 monthsVisit KINSYN.com/well and use promo code well at checkout for 20% offUse code WELL at puori.com/WELL to get 32% off your first Puori Grass-fed Whey Protein order when you start a subscription.Go to Quince.com/blonde for 365-day returns, plus free shipping on your order.Visit resortpass.com/well to get $20 off your first booking of $100 or more.Visit tm.org/well for $100 off your TM Course with lifetime follow-upThis episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear MediaSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Olivia Boyd-Smith is the founder of Par Olive, an ingestible skincare company developed alongside dermatologists and longevity physicians with a focus on supporting skin health from within. Before launching the brand, Olivia spent years as a beauty and wellness writer, giving her a unique perspective on what actually works—and what simply sounds good. Today, Par Olive is carried by leading dermatology clinics and built around clinically backed ingredients, rigorous sourcing, and a science-first philosophy. In this episode, we dive into the connection between nutrition, longevity, and skin health—and why even the best skincare routine has limitations. We discuss collagen myths, ingredient sourcing, how skin changes as we age, the treatments worth the investment, and the everyday habits that quietly have the biggest impact on how your skin looks and functions.We cover:How to build beautiful skin from the inside outThe biggest drivers of skin agingThe one habit women with great skin all have in commonWhy collagen quality matters more than you thinkThe truth about supplement ingredient sourcingFarmed vs. wild marine collagenWhy ingestible skincare is becoming a major category in beautyThe reality of collagen loss in womenWhy skin can still age despite great skincare and treatmentsOlivia’s favorite in-office treatments, including BBLThe skincare splurges worth the money—and the luxury products you can skipThe most underrated skincare ingredientThe best LED masksHow everyday lifestyle habits show up on your skinOlivia’s “skin bowl” breakfast and daily routineIf you enjoyed this episode, be sure to follow the show, leave a review, and share it with a friend.Visit parolive.com and use the code WELL to receive 25% off the first 3 months of your subscription. This episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct, or indirect financial interest in products, or services referred to in this episode.Produced by Dear Media See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.