In this episode of the Well Refined Podcast, Kat interviews Dr. Spencer Couturier, co-founder of Aevitas Medical, and owner of the Future Self Substack, about the importance of aging with intention and building a future self.

They discuss Dr. Couturier's journey in medicine, the innovative services offered at Aevitas, and the concept of health reserves as a way to approach aging.

The conversation emphasizes the need for proactive health management, the cultural perceptions of aging, and the role of personal responsibility in health outcomes. Dr. Couturier shares insights on how to start optimizing health at any age and the importance of community in wellness.

Takeaways:

- Aging with intention is crucial for a fulfilling life.- Chronological age does not always reflect biological age.- Health reserves decline as we age, similar to financial savings.- Proactive health management can start at any age.- Community support enhances individual health journeys.Understanding your body composition is key to health optimization.- Personal responsibility plays a significant role in health outcomes.- Mindset and happiness are essential components of wellness.Healthcare is evolving towards preventative and personalized approaches.- Small daily habits can lead to significant health improvements.

Links:

The Obstacle is The Way by Ryan Holiday

Outlive by Peter Attia

In this episode of the Well Refined Podcast, Jenna and nutritionist, Gina Render, discuss the importance of making empowered choices in nutrition, especially for women in mid-life age ranges. They explore the hormonal changes that occur during perimenopause, the significance of muscle mass and metabolism, and the need to shift focus from weight loss to body composition. Tune in to hear about the necessity of protein and fiber in women's diets, the debunking of certain weight loss myths, and the importance of strength training for long-term health. Jenna shares her personal journey of tracking nutrition and finding balance in her fitness routine, encouraging listeners to embrace their unique paths to wellness.

Follow Gina at @adventuremore_pn on Instagram or visit www.adventure-more.com.

In this special birthday episode of the Well Refined podcast, Jenna and Kat reflect on personal growth, the significance of birthdays, and the journey of self-discovery as Kat celebrates her 33rd birthday. They discuss the importance of quality time with loved ones, embracing change, and the wisdom that comes with aging. The conversation highlights the value of living life to the fullest and cherishing relationships while setting intentions for the future

Major takeaways:

• Birthdays can be a time for reflection and growth.
• Living life fully means embracing experiences, even solo ones.
• Self-discovery often comes with age and experience.
• Quality time with loved ones is more valuable than gifts.
• Aging gracefully involves self-acceptance and mindfulness.
• It's important to cherish relationships and moments together.
• Setting intentions for the future can guide personal growth.
• Embracing change is a vital part of life.
• Learning from past experiences helps shape our future decisions.
• Self-compassion is key in the journey of aging.

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Enjoy the episode and please share your takeaways!

In this episode of the WellRefined Podcast, Jenna and Kat explore the interconnectedness of chasing dreams and overall wellness. They discuss the importance of self-awareness, authenticity, and taking actionable steps towards one's desires.

The conversation emphasizes the significance of clarity, self-trust, and the journey of personal growth, while also addressing the challenges of change and the power of manifestation. The hosts encourage listeners to embrace their unique paths and support each other in pursuing their dreams.

Links:

• Holstee Manifesto
• Author Elizabeth Gilbert ("Eat Pray Love") on her journey to find inner peace and self-fulfillment on the The Oprah Winfrey Show.

Takeaways

• Chasing dreams is essential for overall wellness.
• Self-awareness is key to living authentically.
• Finding your authentic voice can be overwhelming but necessary.
• Automatic writing can help uncover your true desires.
• Taking action is crucial for manifesting dreams.
• Clarity about your goals helps in pursuing them.
• Embracing change is part of the journey.
• The journey is often more valuable than the destination.
• Self-reflection aids in personal growth and understanding.
• Supporting each other in our dreams is vital.

In this engaging, vulnerable, and deeply personal conversation, Jenna from Well Refined and Sam Gutowski from Be Here Now, Baby explore the complexities of female desire, orgasms, and the importance of mindfulness in sexual wellness. They discuss the stigma surrounding sex, the need for open communication in relationships, and the significance of understanding one's own sexual history and beliefs in order to have the sex life that you want and deserve. This episode emphasizes the empowerment that comes from self-discovery and the right to experience pleasure. Tune in as they strip down and bare all!

A few key takeaways from the episode:

• Female desire and orgasms can look very different for each individual.
• Breaking the stigma around sex is essential for open conversations.
• Mindfulness plays a crucial role in improving sexual wellness.
• Understanding one's sexual history can lead to better self-awareness.
• Communication is key in navigating sexual satisfaction in relationships.
• It's important to explore and understand personal sexual beliefs.
• The biological differences in orgasm can impact experiences for individuals.
• Empowerment comes from understanding and communicating needs in the bedroom.
• Self-discovery in sexuality is a journey that takes time and patience.

Reflection prompts:

• What words, beliefs and phrases did you hear about sex growing up?
• How do you feel about sex right now?
• How do you want to feel about sex?

Books Sam recommended:

• Come As You Are
• Better Sex Through Mindfulness
• Becoming Cliterate
• Good Morning, I Love You

Additional people to follow:

• Dr. Emily Morse
• Vanessa and Xander

Spring is a season of renewal, making it the perfect time to take inventory of where your energy is flowing. In this episode of Well Refined Podcast, Jenna and Kat guide you through a Spring Energy Audit—helping you become more aware of what you're consuming, more conscious of who you're spending time with, and more intentional about where you're investing your energy.

Join us as we explore simple yet powerful ways to realign with what truly nourishes and supports you this season.

Being single isn’t a waiting room—it’s a powerful season of self-discovery, growth, and self-love!

In this episode, Jenna and Kat break the stigma around singleness and share what we’ve learned along the way. We dive into love languages, self-care, and the unexpected perks of being single—especially when it comes to self-awareness and personal growth.

Whether you're single by choice or circumstance, this episode is all about embracing the beauty of this season. Tune in and let’s celebrate the freedom, joy, and lessons that come with being single!

Retreat with us! Let's GLOW in Greece! October 15-20, 2025 Learn more & book here!

Visit thewellbeingretreat.com⁠ for additional retreats!

In this podcast, Jenna and Kat share their personal a-ha moments from therapy, offering insights and reflections from their own journeys. Tune in to hear some of the lessons they've learned, as they unpack the ways therapy has helped them grow, heal, and understand themselves better. Also hear about the accessibility of therapy and tips on what to consider when choosing the right therapist for you.

Whether you're new to therapy or a seasoned veteran, this episode shares the transformative power of therapy and how it can be a vital tool for everyone.