485: The Wellness Advice We Actually Need: Protein, Creatine, Supplements & What’s in Our Food with Oliver Amdrup

Oliver Amdrup is the co-founder and CEO of Puori and a wellness expert who has spent more than 15 years studying nutrition, supplementation, ingredient quality and what our bodies actually need to function optimally. His perspective is refreshingly different in an industry that has become increasingly complicated: start with the fundamentals, understand what you can get from food, and be extremely discerning about everything else you put into your body.In this episode, we cut through some of the biggest misconceptions in wellness and talk about the differences between health culture in the U.S. and Europe, what’s actually true about the American food supply, and why consumer trust has eroded. Oliver breaks down how to realistically hit your protein needs, complete amino acids, creatine, omega-3s and vitamin D; which deficiencies are actually common; when electrolytes are useful versus unnecessary; and what we should be getting from food before reaching for a supplement. We also get into the side of the supplement industry most consumers never see—including third-party testing, contaminants, and some of the shocking things Oliver discovered when he began testing finished products.Use code WELL at Puori.com/WELL to get 32% off your first Puori Grass-fed Whey Protein order when you start a 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.

Celebrity makeup artist and founder of Ciele Cosmetics Nikki DeRoest joins me for a very fun, very practical beauty episode all about the makeup techniques that actually make a difference. Nikki has spent years working with some of the most recognizable faces in Hollywood, so we get into what celebrity skin really looks like, how she preps skin before makeup, and the tricks that make makeup look polished, expensive and actually last.We talk about the makeup practices that can unintentionally age you, how to keep concealer from settling into under-eye lines, what most people struggle with when doing their own makeup, and where you should—and absolutely should not—spend your money. Nikki also shares her favorite products, her signature skin and makeup prep, tips for undoing years of tanning-bed damage, and the small techniques that can completely change the way your makeup looks.You can find Nikki @nikkideroest on InstagramThanks to my sponsors: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 PaulasChoice.com and use code WELL25 for 25% off your order of $100 or more.Visit WACOAL.com and use code WELL at checkout for 10% off your first purchase.Go to TM.org/well to find a certified teacher near you and learn more about getting started.Be slick with the göt2b Wax Stick! Visit got2b.us for more information.Head 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.Visit Wildgrain.com/WELL to get $30 off your first box, plus free croissants for life. 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.

Kirsty Godso is a world-renowned trainer and fitness entrepreneur known for training some of the most recognizable women in Hollywood and for her signature approach to strength, conditioning and performance.In this episode, Kirsty gets incredibly candid about what it actually takes to build a lean, sculpted body—and what the celebrity women she trains are asking for right now. We talk about the shift away from punishing workouts, how to get the coveted “baby T” arms, the exact move she loves for chiseled arms, her favorite exercise for building a great butt, and how to know when you’re doing too much. She explains how she customizes training and recovery, why myofascial work matters, how she “microdoses” HIIT, and her hack for avoiding that puffy, inflamed feeling after a workout.We also get into the side of celebrity fitness people rarely talk about: the intense pressure women are under to look a certain way, how she prepares clients for weddings and photoshoots, and the difference between getting results and actually maintaining them. Plus, Kirsty shares her own routines and body hacks, the exercise she’ll never do again, and exactly how she’d spend three months getting into her hottest shape. This one is specific, candid, and very fun—you will want to take notes.You can find Kirsty at @kirstygodso on InstagramThanks to my sponsors:Go to boncharge.com and use coupon code BLONDE to save 15%.Go to armra.com/WELL or enter WELL to get 30% off your first subscription order. Go to fatty15.com/WELL and use code WELL at checkout for an additional 15% off their 90-day subscription Starter Kit.Visit Ritual.com/WELL for 25% off your first month.Get 20% off your first order at vuori.com/wellTry 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. Use code WELL at Puori.com/WELL to get 32% off your first Puori Grass-fed Whey Protein order when you start a 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.

Dr. Sasha Hamdani is a board-certified psychiatrist specializing in ADHD, rejection sensitivity and emotional regulation, and the author of the new book Too Sensitive: Rejection, Resilience, and the Science of Feeling Deeply. She also happens to have ADHD herself, giving her the perspective of both doctor and patient. In this episode, Sasha and I get into a question that feels impossible to avoid right now: does everyone have ADHD—or have we just gotten better at recognizing it? We talk about what ADHD actually looks like beyond the stereotypes, why women are so often diagnosed later in life, and how to tell the difference between normal distraction, stress and anxiety versus something clinical. We also get into hormones and ADHD, why symptoms can change throughout a woman’s life, non-stimulant medication options, and the lifestyle changes that can actually help with focus and energy.Then we get into the part of this conversation I found especially fascinating: rejection sensitivity and feeling everything so intensely. Sasha explains why a text, a change in someone’s tone or perceived criticism can send some of us into a complete spiral—and how to stop burning so much energy on fear, anxiety and perceived rejection. Plus, we talk about her new book Too Sensitive and the tools she uses to regulate emotions without trying to become a person who simply feels less.You can find Sasha at @thepsychdoctormd on InstagramThanks to my sponsors:Go to boncharge.com and use coupon code BLONDE to save 15%.Head to hungryroot.com/blonde and use code blonde to get 40% off your first box and a free item of your choice for life.Visit Prolon.Life.com/BLONDE to claim your 15% discount and your bonus gift. Nutrafol is offering our listeners $10 off your first month’s subscription and free shipping when you visit Nutrafol.com and enter promo code BLONDEVisit WACOAL.com and use code WELL at checkout for 10% off your first purchase.Try QUO for free PLUS get 20% off your first 6 months when you go to Quo.com/blonde.Head 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.

Jackie Combs is a leading family law attorney who represents high-net-worth individuals, celebrities and professional athletes in complex divorce, custody and prenuptial matters.In this episode, Jackie joins me to talk about the intersection of money, relationships and power—and what she’s learned from seeing marriages unravel when the stakes are incredibly high. We get into what wealthy couples actually fight about, the most expensive relationship mistakes people make, financial infidelity and the surprising ways it shows up, and how to have honest conversations about money with your partner. We also break down prenups: the biggest myths, where negotiations go wrong, and what people should understand before signing one. Plus, Jackie explains why every woman should have access to her own cash, how to protect yourself financially if you’re not married, when “separate” accounts may not actually be separate, the rise of gray divorce, and the one thing everyone should know before getting married.You can find Jackie at @love.richer on InstagramThanks to my sponsors:Visit sephora.com or your local Sephora store to shop Dae’s Cactus Fruit 3-in-1 Styling Cream.Head to justaddbuoy.com/well and use code WELL to get 31% off the Liquid Electrolyte Discovery set.Visit parollive.com/WELL and use code WELL at checkout for 20% off your first purchase.Head to dose daily.co/WELL to get 35% off your first subscriptionGet $25 off your first purchase when you go to therealreal.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. 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.